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defcon
11-26-2005, 06:41 PM
Hi, welcome to my journal.

First, here is some QUICK background information.

BACKGROUND
Started working out back in '03, as you can see by my join date. I was consistent for about 8-9 months, seeing great progress. Then I slacked off for the next year or so, school made it hard to workout, and I was lazy. Looking back, I regret being slack during this period of time. I lost a fair bit of muscle and blah blah blah... Now, I have been working out again pretty consistent for the past 5-6 months and am seeing some more progress. I usually track my workouts in excel, but I figure I may as well start a journal and let people give me suggestions on what I can do to improve.

CURRENT STATS/PLAN
I am currently about 190lbs, 20% BF. I am going to be bulking until I get my lifts up to a decent level, at least a 1000lb big three. I hopefully will be able to limit my fat gain to the bare minimum, but we'll have to wait and see.

I will be doing a '3 workouts/6 days' split, as follows:
Day 1 - Legs
5x5 - Squats
3x5 - SLDL
2x5 - Standing Calf Raises

Day 2 - Chest/Tri
5x5 - Flat Bench Press
3x5 - Close Grip BP
3x5 - Standing BB Shoulder Press

Day 3 - Back/Bi
5x5 - Deadlifts
4x5 - Bent Over Rows
3x5 - Shrugs

Depending on how long the workout is taking, and how much energy I have I may add some extra little exercises, we will see. I should also add that I am currently working out at home, possibly going to join a gym after Christmas, but for now I am stuck with the basics.

DIET
My Diet will be pretty simple; Iíll be aiming for ~4000 cals, 250g pro, 120g fat, and the rest from carbs, of course. :)

SUPPLEMENTS
I will be taking a multi-vitamin/mineral, glucosamine, and whey protein.
Well, my first workout will be coming Monday, look out!

debussy
11-27-2005, 04:36 PM
heh nice journal title... you work in the IT industry?

defcon
11-27-2005, 05:05 PM
heh nice journal title... you work in the IT industry?

I am in the middle of a Computer Engineering degree; I am currently out of school until the summer term. I am currently working as a PHP/MySQL Programmer. I am hoping to find something more related to my degree after Christmas, but jobs are scarce :) I am glad someone appreciates what the journal title means. lol.

ufc2005
11-27-2005, 05:14 PM
update journals
set eat = 'LOTS', lift = 'HEAVY', rest = 'PLENTY'
where username = 'defcon'

hmm..i'm not a geek..but i just couldn't resist doing that..haha

good luck dude!

defcon
11-28-2005, 03:15 PM
Monday, November 28th 2005

Workout
Chest/Tri/Shoulders

Flat BB Bench Press
55 x 10 (warm-up)
85 x 5 (warm-up)
135 x 1 (weight accumulation)
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5


Standing BB Shoulder Press
85 x 5
85 x 5
85 x 5


Close Grip BB Bench Press
135 x 5
135 x 5
135 x 5

Diet
Total Cals: 3808
Fat: 126g
Carbs: 368g
Protein: 288g

Comments
I had a lack of energy for this workout, never got enough sleep last night :( It still went ok though, I should be able to increase weights a little next time around. My diet was good today. It will be like this for most of my days. I follow a pretty consistent time schedule and most of my meals are repetitive from day to day, which I don't mind.

defcon
11-29-2005, 04:25 PM
Tuesday, November 29th 2005

Workout
None

Diet
Total Cals: 3681
Fat: 147g
Carbs: 356g
Protein: 223g

Comments
Once again, I never got a good nights rest. I should try going to bed earlier but I'm not tired :( I only get about 6 hrs / night, which I know is not good and needs improvement. My diet today was about on track. Could of used a little more protein, but it's not bad. I'm anxious for tomorrow to come so I can do legs. My favorite workout day!

defcon
11-30-2005, 03:30 PM
Wednesday, November 30th 2005

Workout
Legs

Squats
85 x 10 (warm-up)
135 x 5 (warm-up)
185 x 1 (weight accumulation)
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5


Standing Calf Raises
245 x 8
245 x 8


Front Squat - Was suppose to do SDLD,but I think I'll do these instead.
135 x 5
135 x 5
135 x 5


Diet
Total Cals: 3808
Fat: 126g
Carbs: 368g
Protein: 288g

Comments
Diet was on track today. Energy was better than the previous few days. I must have slept better last night. This was my first time doing SLDL's for a LONG time. I was just getting back into them and getting a feel for the weight.

Canadian Crippler
11-30-2005, 07:17 PM
Don't do those instead. They target the quads. SLDL targets hamstrings.

It'd be like doing a curl instead of a pushdown. :p

defcon
12-01-2005, 01:06 PM
Don't do those instead. They target the quads. SLDL targets hamstrings.

It'd be like doing a curl instead of a pushdown. :p

Yeah, I was thinking about that afterwards. It was a dumb mistake lol. I will go back to SDLD. The do not feel very comfortable though, maybe I am not flexible enough?

defcon
12-01-2005, 05:58 PM
Thursday, December 1st 2005

Workout
None

Diet
Total Cals: 3690
Fat: 147g
Carbs: 354g
Protein: 226g

Comments
Nothing exciting to report today, however, my right calf seems to be in a bad kind of pain, like I got a small strain or something. Hopefully it feels better tomorrow. I need to get the calories up a little bit more on non workout days. My post workout shake makes up the extra calories on the workout days. Most of my meals are the exact same each day.

kad
12-01-2005, 06:17 PM
Solid routine, solid workouts, looks like your diet is on track too. Keep it up!

I noticed the journal title too. I was in Computer Engineering for 4 years before I switched to Computer Science to finish out, hopefully in another 2 years. I wasn't really getting anywhere, and decided I'd rather stick to the programming side of things. PHP and MySQL are good stuff. Do you use Linux or other UNIX systems as well?

debussy
12-01-2005, 06:17 PM
good workouts man. im a CS kid... graduating this winter. anyway, im with canadian cripple... do the sldl or some romanian dl. you got a solid routine though... youre gonna make some good gains.

muscleup
12-01-2005, 06:33 PM
It's bad enough I have to sit at work all day and run ad hoc querys, but when I browse the forums I don't expect to see SELECT statements!! I thought I was losin it, but that REALLY is your J-nerl title! doh. I thought I needed another vacation...

Solid lifts bro.

defcon
12-02-2005, 03:50 PM
Friday, December 2nd 2005

Workout
Back

Deadlifts
85 x 10 (warm-up)
135 x 5 (warm-up)
205 x 1 (weight accumulation)
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5


Bent Over Rows
135 x 5
135 x 5
135 x 5


Shrugs
245 x 6
245 x 6
Never done last set, grip wouldn't hold and my back was gone. The workout session was also taking too long and I had no energy left.


Diet
Total Cals: 4093
Fat: 143g
Carbs: 390g
Protein: 297g


Comments
Nice day at the gym, totally drained my energy. Going to be a relaxing weekend watching House and playing NFS MW.

defcon
12-02-2005, 03:55 PM
Solid routine, solid workouts, looks like your diet is on track too. Keep it up!

I noticed the journal title too. I was in Computer Engineering for 4 years before I switched to Computer Science to finish out, hopefully in another 2 years. I wasn't really getting anywhere, and decided I'd rather stick to the programming side of things. PHP and MySQL are good stuff. Do you use Linux or other UNIX systems as well?

I am in a mix between hardware/software. I don't want to totally go either way. I will stick with Computer Engineering all the way though. Then we will see what happens. I like Linux, and use it at home sometimes. My current workplace uses windows for everything, so I am forced to comply. I knew my journal title would bring out the geeks in WBB lol.

defcon
12-02-2005, 03:56 PM
It's bad enough I have to sit at work all day and run ad hoc querys, but when I browse the forums I don't expect to see SELECT statements!! I thought I was losin it, but that REALLY is your J-nerl title! doh. I thought I needed another vacation...

Solid lifts bro.

I work with MySQL all day too. I am very sorry for causing you pain :)

defcon
12-02-2005, 03:57 PM
good workouts man. im a CS kid... graduating this winter. anyway, im with canadian cripple... do the sldl or some romanian dl. you got a solid routine though... youre gonna make some good gains.

I will be going back to SLDL next week. Hopefully I get some good gains :)

There are (kind of surprisingly) a lot of CS/CE/Programmers on WBB.

defcon
12-03-2005, 05:28 AM
Saturday, December 3rd 2005

Workout
Some light abwork, only a few sets.

Diet
Total Cals: 3393
Fat: 108g
Carbs: 387g
Protein: 207g

Comments
I weighed in this morning, 198 lbs. It is about what I expected, we will see what I am next week and see if I should adjust the cals. My cals were down today, I am bad. I need to get them to at least 3600 and should have no trouble doing so.

Jennikins
12-03-2005, 07:17 PM
I said I'd look for you here. And I found you. :):) You can't hide from me. :P:P

How come you're sleeping so badly? :(:( Lonely? *hugs*


"Nice day at the gym, totally drained my energy. Going to be a relaxing weekend watching House and playing NFS MW."

What's House? I thought you watched Lost? And are you now working out at Global?

And you're still only 198? Tsk tsk tsk. :P:P Eat eat eat! :P:P

And I love the journal title. And you. ;);)

defcon
12-03-2005, 08:31 PM
I said I'd look for you here. And I found you. :):) You can't hide from me. :P:P
How come you're sleeping so badly? :(:( Lonely? *hugs*
What's House? I thought you watched Lost? And are you now working out at Global?

And you're still only 198? Tsk tsk tsk. :P:P Eat eat eat! :P:P
And I love the journal title. And you. ;);)
Hi Hi :) I guess I can't hide :(

Check your email.

defcon
12-04-2005, 01:07 PM
Sunday, December 4th 2005

Workout
Chest/Tri/Shoulders

Flat BB Bench Press
55 x 10 (warm-up)
85 x 5 (warm-up)
135 x 1 (weight accumulation)
160 x 5 (+5lbs)
160 x 5 (+5lbs)
160 x 5 (+5lbs)
160 x 5 (+5lbs) *Almost never got this one, going to take an extra minute or so of rest
160 x 5 (+5lbs) *Again, it was really hard. I donít think Iíll get the full 5x5 next week, if I move up 5 lbs. We will see.


Standing BB Shoulder Press
90 x 5 (+5lbs)
90 x 5 (+5lbs)
90 x 5 (+5lbs)


Close Grip BB Bench Press
140 x 5 (+5lbs)
140 x 5 (+5lbs)
140 x 5 (+5lbs)

Diet
Total Cals: 3814
Fat: 128g
Carbs: 406g
Protein: 250g


Comments
I mentioned earlier in the week that my calf was hurting after my last leg day. It seems better now, no pain at all. Nothing else to talk about.

defcon
12-05-2005, 02:08 PM
Monday, December 5th 2005

Workout
None.

Diet
Total Cals: 3716
Fat: 147g
Carbs: 360g
Protein: 226g

Comments
I don't like snow. It is cold.
My right shoulder is in a little bit of pain, not too much.

defcon
12-06-2005, 03:30 PM
Tuesday, December 6th 2005

Workout
Legs

Squats
85 x 10 (warm-up)
135 x 5 (warm-up)
185 x 1 (weight accumulation)
235 x 5 (+10lbs)
235 x 5 (+10lbs)
235 x 5 (+10lbs)
235 x 5 (+10lbs)
235 x 5 (+10lbs)


Standing Calf Raises
255 x 8 (+10lbs)
255 x 8 (+10lbs)


Leg Curl
85 x 5
85 x 5
85 x 5


Diet
Total Cals: 3949
Fat: 150g
Carbs: 382g
Protein: 257g


Comments
Diet has been good. Energy is getting better. Today was a good leg day, hopefully I will continue to see such progress :)

defcon
12-07-2005, 03:38 PM
Wednesday, December 7th 2005

Workout
None.

Diet
Total Cals: 3698
Fat: 150g
Carbs: 337g
Protein: 238g

Comments
Everything feels good today. I need to remember to buy some more Glucosimine within the next few days though. I am about to run out :cry: I also need some more protein. Hopefully I will see a 10lb increase in my deadlifts tomorrow. It may be possible, last time I felt like I had a rep or two left in me. I'll try it anyway.

defcon
12-08-2005, 03:25 PM
Thursday, December 8th 2005

Workout
Back

Deadlifts
85 x 10 (warm-up)
135 x 5 (warm-up)
205 x 1 (weight accumulation)
255 x 5 (+10 lbs)
255 x 5 (+10 lbs)
255 x 5 (+10 lbs)
255 x 5 (+10 lbs)
255 x 5 (+10 lbs)


Bent Over Rows
140 x 5 (+5lbs)
140 x 5 (+5lbs)
140 x 5 (+5lbs)


Shrugs
245 x 6
245 x 6



Diet
Total Cals: 3824
Fat: 132g
Carbs: 399g
Protein: 250g


Comments
So I got a new job today. I am still doing PHP/MySQL web development but I will be making a little bit more, and living at home (saving on rent). This is only until April when I go back to school.

I didn't think I would get the full 5x5 in deadlifts, but managed to pull it off! Anxious to see what I pull next week. I might try for another 10 lb increase.

defcon
12-09-2005, 07:32 PM
Friday, December 9th 2005

Workout
None

Diet
Total Cals: 3841
Fat: 158g
Carbs: 345g
Protein: 246g

Comments
Nothing exciting happened today. My back is really stiff..

defcon
12-10-2005, 06:31 PM
Saturday, December 9th 2005

Workout
Chest/Tri/Shoulders

Flat BB Bench Press
55 x 10 (warm-up)
85 x 5 (warm-up)
135 x 1 (weight accumulation)
165 x 5 (+5lbs)
165 x 5 (+5lbs)
165 x 5 (+5lbs)
165 x 5 (+5lbs)
165 x 4 (+5lbs, -1 rep)


Standing BB Shoulder Press
95 x 5 (+5lbs)
95 x 5 (+5lbs)
95 x 5 (+5lbs)


Close Grip BB Bench Press
145 x 5 (+5lbs)
145 x 5 (+5lbs)
145 x 5 (+5lbs)

Diet
Total Cals: 3988
Fat: 177g
Carbs: 364g
Protein: 223g


Comments
I was happy with how close I was to doing the full 5x5 on bench. Last week I had some trouble with the last two sets. I didn't think I'd get the full 5x5 this week, but I only missed it by one rep. I might have been able to force the rep, but I had no safety in place and I didnít feel like getting squat tonight. (I workout at home)

Clifford Gillmore
12-10-2005, 06:34 PM
Nice sessions here man.

defcon
12-10-2005, 06:36 PM
Nice sessions here man.

Thanks. You seem to have nearly the same lifts as me, just a little lower, however, you have a much lower BF :) I will have to worry about that later haha.

Clifford Gillmore
12-10-2005, 06:43 PM
Heh, nothing wrong with carry a few statistics. We are also doing the same split and 5x5 :O

defcon
12-10-2005, 06:46 PM
Heh, nothing wrong with carry a few statistics. We are also doing the same split and 5x5 :O

True. Do you have a journal? If so, link me to it so I can feed you some :spam:

How do you like the 5x5? I find it really nice.

Clifford Gillmore
12-10-2005, 06:49 PM
Indeed I do have a j-nal. http://64.191.89.25/showthread.php?t=72416


I like the 5x5 so far, I'm making good gains and I quite like the small increases. Going to switch up to a 10x10 German Volume Training style routine come Febuary for 8 weeks too see what happens.

defcon
12-10-2005, 06:53 PM
I would die doing 10x10 .. How many different excercies / workout? I assume 1-2 with some small movements maybe?

defcon
12-11-2005, 04:08 PM
Sunday, December 11th 2005

Workout
None

Diet
Total Cals: 3671
Fat: 159g
Carbs: 341g
Protein: 213g

Comments
I meant to weigh myself... But I forgot :P I will try to remember it tomorrow morning. Anxious to do legs tomorrow, hopefully I can add another 10lbs to the bar :)

I finished my first bottle of glucosimne today. It was 360 tabs so It took a little while. I got another bottle earlier in the week, they look different... they are made by the same company, same capsule size and everything. They even have the exact same bottle. Maybe they just decided to change the shape of the pill, I don't know. If anyone reading this is on the fence as to weather or not they want to start taking glucosimne, I highly suggest it to help with those nagging joints.

FAMILY GUY IS COMING ON SOON

debussy
12-11-2005, 04:41 PM
hey man looks like youre doing well with 5x5. you might as well stick with it until you plateau. im not a huge fan of 10x10... seems like a waste of time as far as gaining strength. im not too sure if itll pack on some size though. i know i would pass out trying to complete a 10x10 workout... maybe im just lazy.

defcon
12-11-2005, 05:32 PM
hey man looks like youre doing well with 5x5. you might as well stick with it until you plateau. im not a huge fan of 10x10... seems like a waste of time as far as gaining strength. im not too sure if itll pack on some size though. i know i would pass out trying to complete a 10x10 workout... maybe im just lazy.

Hey. I am not sure if you are referring to me.. or Risk10k. I am not planning to do a 10x10 routine, for the reason you stated. I would pass out/have no energy/possibly die.

:P

defcon
12-12-2005, 03:56 PM
Tuesday, December 12th 2005

Workout
Legs

Squats
85 x 10 (warm-up)
135 x 5 (warm-up)
185 x 1 (weight accumulation)
245 x 5 (+10lbs)
245 x 5 (+10lbs)
245 x 5 (+10lbs)
245 x 5 (+10lbs)
245 x 5 (+10lbs)


Standing Calf Raises
255 x 10 (+2 reps)
255 x 10 (+2 reps)


Leg Curl
90 x 5 (+5lbs)
90 x 5 (+5lbs)
90 x 5 (+5lbs)


Diet
Total Cals: 3873
Fat: 147g
Carbs: 380g
Protein: 246g


Comments
I couldnít add anymore on to the bar for my calf raises, I need to figure out a better way to do this (I workout at home, standard weights)

defcon
12-13-2005, 05:08 PM
Tuesday, December 13th 2005

Workout
None

Diet
Total Cals: 3708
Fat: 154g
Carbs: 344g
Protein: 225g

Comments
I think I might stop posting on days I don't workout..

Clifford Gillmore
12-14-2005, 03:55 AM
I would die doing 10x10 .. How many different excercies / workout? I assume 1-2 with some small movements maybe?


Same amount of exercises, full ROM, just using 60% of your 1RM instead of about 80-85 in a 5x5. Nice Squattin' tex.

defcon
12-15-2005, 03:24 PM
Thursday, December 15th 2005

Workout
Back

Deadlifts
85 x 10 (warm-up)
135 x 5 (warm-up)
205 x 1 (weight accumulation)
265 x 5 (+10 lbs)
265 x 5 (+10 lbs)
265 x 5 (+10 lbs)
265 x 5 (+10 lbs)
265 x 5 (+10 lbs)


Bent Over Rows
145 x 5 (+5lbs)
145 x 5 (+5lbs)
145 x 5 (+5lbs)


Shrugs
245 x 6
245 x 6



Diet
Total Cals:
Fat: g
Carbs: g
Protein: g


Comments
This is my last workout for a week or so. I am moving for the new job and wonít get my weights moved for a little while.  I will probably do some ab work/isolation stuff while I am waiting.

defcon
12-29-2005, 06:39 PM
I am back.

No posts/workouts over the last 8 or so days because I was in the middle of moving, and my weights where on my old apartment while I was living at home (my parents house).

I ate decent, probably 3000+ cals, 200ish protein (maybe a little lower some days). My fat intake was the worst. Not much healthy fat besides Natty PB. I also had some cookies and stuff for x-mas :P

debussy
12-29-2005, 08:59 PM
any details on the new job?

defcon
12-30-2005, 10:36 AM
any details on the new job?

I will be doing PHP/MySQL website and web application design/development.

It is only for a few months, then I am back to school.

defcon
12-30-2005, 10:56 AM
Friday, December 30th 2005

Workout
Legs

Squats
85 x 10 (warm-up)
135 x 5 (warm-up)
185 x 1 (weight accumulation)
245 x 5
245 x 5
245 x 5
245 x 5
0 x 0 - Read Comment



Standing Calf Raises
255 x 10
255 x 10


Leg Curl
90 x 5
90 x 5
90 x 5

Comments
I couldn't do my last set of squats. My legs havenít been worked for a while, and I was trying to keep the same weight as last time. When I went to try and set up for the last set my legs where really wobbly. I could barley stand up and was in no way able to do my last set. O well, next week I will try to go up a little bit.

Clifford Gillmore
12-30-2005, 02:46 PM
Quads got a nice workout then :)

defcon
01-01-2006, 12:36 PM
Saturday, January 1st 2006

Workout
Chest/Tri/Shoulders

Flat BB Bench Press
55 x 10 (warm-up)
85 x 5 (warm-up)
135 x 1 (weight accumulation)
165 x 5
165 x 5
165 x 5
165 x 2
145 x 5


Standing BB Shoulder Press
95 x 5
95 x 5
95 x 4


Close Grip BB Bench Press
145 x 5
145 x 4
-

Comments
This was my first Chest/Tri workout in about 20 days. I tried to stay at the same weight/reps as last time. I came close, but never got it. Next time I will try again, maybe add a little bit of weight on my last set or something. It felt nice to hit the chest/tri's again though. I can't wait to do back now! I missed working out haha.

debussy
01-01-2006, 02:01 PM
That squat workout looks intense... great job. Any goals for 2006?

defcon
01-03-2006, 03:39 PM
Tuesday, January 3rd 2006

Workout
Back

Deadlifts
85 x 10 (warm-up)
135 x 5 (warm-up)
205 x 1 (weight accumulation)
265 x 5
265 x 5
265 x 5
265 x 5
265 x 5


Bent Over Rows
145 x 5
145 x 5
145 x 5


Shrugs
245 x 6
245 x 6


Comments
Well, I managed to do the same workour as I did last time. So I never lost too much during my little break/move. Hopefully I will start to add weight again next week. Glad to be back at it.

Oh, and, Happy New Year to everyone.

defcon
01-05-2006, 03:38 PM
Thursday, January 5th 2006

Workout
Legs

Squats
85 x 10 (warm-up)
135 x 5 (warm-up)
185 x 1 (weight accumulation)
245 x 5
245 x 5
245 x 5
245 x 5
250 x 5 (+5lbs)



Standing Calf Raises
265 x 10 (+10lbs)
265 x 10 (+10lbs)


Leg Curl
95 x 5 (+5lbs)
95 x 5 (+5lbs)
95 x 5 (+5lbs)

Comments
Today went pretty good. I was going to try a little more weight on the squats, but It didn't feel like I could do it. For my last set, I stuck 5 more lbs on the bar and managed to squeeze out 5 reps, although the last rep was only 3/4 of the way down. Went up in my other two exercises, I will do and do 255 next week for my squats I think.

ArchAngel777
01-05-2006, 04:35 PM
Friday, December 2nd 2005
Comments
Nice day at the gym, totally drained my energy. Going to be a relaxing weekend watching House and playing NFS MW.

NFS:MW is so awesome... I have a 30" LCD Monitor that I play it on with my rig... The graphics are so awesome, easily photo realistic... The game is the bomb and it is good to see another person play it :D

Now if I could just quit playing EQ2, I might be able to find time to play it again.

defcon
01-07-2006, 01:59 PM
Saturday, January 7th 2006

Workout
Chest/Tri/Shoulders

Flat BB Bench Press
55 x 10 (warm-up)
85 x 5 (warm-up)
135 x 1 (weight accumulation)
165 x 5
165 x 5
165 x 5
165 x 5 (+ 3 reps)
170 x 3 (+25lbs, - 2 reps)


Standing BB Shoulder Press
100 x 5 (+5 lbs)
100 x 5 (+5 lbs)
100 x 5 (+5 lbs, +1 rep)


Close Grip BB Bench Press
145 x 5
145 x 5 (+1 reps)
145 x 5 (never done this set last week)

Comments
Good workout. Bench press is moving up slowly, any tips? The first week of my new job is also done. It is a nice place to work, my co-workers are great.

defcon
01-09-2006, 03:31 PM
Tuesday, January 9th 2006

Workout
Back

Deadlifts
85 x 10 (warm-up)
135 x 5 (warm-up)
205 x 1 (weight accumulation)
275 x 5 (+10lbs)
275 x 5 (+10lbs)
275 x 5 (+10lbs)
275 x 5 (+10lbs)
275 x 5 (+10lbs)


Bent Over Rows
150 x 5 (+5lbs)
145 x 5 (+5lbs)
145 x 5 (+5lbs)


Shrugs
225 x 6 (-20lbs)
225 x 6 (-20lbs)


Comments
Todays workout went pretty well. I droped some weight on my shrugs to make sure I was getting a full ROM. I am pleased with the 10lb increase in deads. I need to buy more weight soon. I don't really want to though. I be moving again in 3 months and won't have a use for them anymore (I will be working out at a gym, finally lol).

defcon
01-13-2006, 04:48 PM
Thursday, January 13th 2006

Workout
Legs

Squats
85 x 10 (warm-up)
135 x 5 (warm-up)
185 x 1 (weight accumulation)
250 x 5 (+5lbs)
250 x 5 (+5lbs)
250 x 5 (+5lbs)
250 x 5 (+5lbs)
250 x 5



Standing Calf Raises
265 x 10
265 x 10


Leg Curl
100 x 5 (+5lbs)
100 x 5 (+5lbs)
100 x 5 (+5lbs)

Comments
Legs got hit pretty good today. I think I need to invest is bigger weights. I only have 185lbs using the normal plates, the rest I have to use 10lb cement weights, it fills up the bar too much :( Maybe I will get them before my next deadlift day.

defcon
01-15-2006, 11:36 AM
Sunday, January 15th 2006

Workout
Chest/Tri/Shoulders

Flat BB Bench Press
55 x 10 (warm-up)
85 x 5 (warm-up)
135 x 1 (weight accumulation)
170 x 5 (+5lbs)
170 x 5 (+5lbs)
170 x 5 (+5lbs)
170 x 4 (+5lbs, -1rep)
170 x 5 (+1 rep)


Standing BB Shoulder Press
105 x 5 (+5 lbs)
105 x 5 (+5 lbs)
105 x 4 (+5 lbs, -1rep)


Close Grip BB Bench Press
150 x 5 (+5lbs)
150 x 5 (+5lbs,-1rep)
150 x 5 (+5lbs,-1rep)

Comments
Todays workout felt pretty good. I usually do my weekday workouts during the night (around 6:15-7:15), but during the weekends I do them earlier in the afternoon. I think I prefer the night time workout for some reason, it just feels more natural... difficult to explain. I failed (or came very close to) on my last set for every exercise this workout. Hopefully next time I think I may only go up 2.5 lbs and try to complete the full rep/set scheme without failing. We will see.

P.S. LETS GET SOME SPAM IN HERE! I AM HUNGRY!

defcon
01-17-2006, 03:23 PM
Tuesday, January 17th 2006

Workout
Back

Deadlifts
85 x 10 (warm-up)
135 x 5 (warm-up)
205 x 1 (weight accumulation)
285 x 5 (+10lbs)
285 x 5 (+10lbs)
285 x 5 (+10lbs)
285 x 5 (+10lbs)
285 x 5 (+10lbs)


Bent Over Rows
155 x 5 (+5lbs)
145 x 5 (+10lbs)
145 x 5 (+10lbs)


Shrugs
235 x 6 (+10lbs)
235 x 6 (+10lbs)


Comments
My back is dead.

defcon
01-20-2006, 05:09 PM
Thursday, January 20th 2006

Workout
Legs

Squats
85 x 10 (warm-up)
135 x 5 (warm-up)
185 x 1 (weight accumulation)
255 x 5 (+5lbs)
255 x 5 (+5lbs)
255 x 5 (+5lbs)
255 x 5 (+5lbs)
255 x 5 (+5lbs)



Standing Calf Raises
270 x 10 (+5lbs)
270 x 10 (+5lbs)


Leg Curl
105 x 5 (+5lbs)
105 x 5 (+5lbs)
105 x 5 (+5lbs)

Comments
Nice workout. Could hardly walk up the stairs afterwards :P

defcon
01-21-2006, 06:24 AM
I weighed this morning... Haven't done that for a long while. I came in at 204, up from the the 198(I think it was) a little over a month ago.

defcon
01-22-2006, 01:05 PM
Sunday, January 22nd 2006

Workout
Chest/Tri/Shoulders

Flat BB Bench Press
55 x 10 (warm-up)
85 x 5 (warm-up)
135 x 1 (weight accumulation)
175 x 5 (+5lbs)
170 x 5
170 x 3 (-2reps)
155 x 5 (-15lbs, +1rep)
155 x 5 (-15lbs)


Standing BB Shoulder Press
105 x 5
105 x 5
105 x 4


Close Grip BB Bench Press
150 x 5
150 x 4
150 x 4

Comments
I am not happy with anything that happened with the weights today. Well, besides the fact that I never got injured. lol.

defcon
01-24-2006, 03:21 PM
Tuesday, January 24th 2006

Workout
Back

Deadlifts
85 x 10 (warm-up)
135 x 5 (warm-up)
205 x 1 (weight accumulation)
290 x 5 (+10lbs)
290 x 5 (+10lbs)
290 x 5 (+10lbs)
290 x 5 (+10lbs)
290 x 5 (+10lbs)


Bent Over Rows
155 x 5
155 x 5
155 x 5


Shrugs
235 x 6
235 x 6


Comments
I may have been able to increase on the BOR and Shurgs, but I wanted to make sure I kept full ROM and what not.

defcon
01-27-2006, 05:24 PM
Thursday, January 27th 2006

Workout
Legs

Squats
85 x 10 (warm-up)
135 x 5 (warm-up)
185 x 1 (weight accumulation)
260 x 5 (+5lbs)
260 x 5 (+5lbs)
260 x 5 (+5lbs)
260 x 5 (+5lbs)
260 x 5 (+5lbs)



Standing Calf Raises
270 x 10
270 x 10


Leg Curl
105 x 5
105 x 5
105 x 5

Comments
Dunno.. lol It went well

defcon
01-29-2006, 04:58 PM
Sunday, January 29nd 2006

Workout
Chest/Tri/Shoulders

Flat BB Bench Press
55 x 10 (warm-up)
85 x 5 (warm-up)
135 x 1 (weight accumulation)
170 x 5 (-5lbs)
170 x 5
170 x 5 (+2reps)
170 x 5 (+15lbs)
170 x 5 (+15lbs)


Standing BB Shoulder Press
105 x 5
105 x 5
105 x 5 (+1rep)


Close Grip BB Bench Press
150 x 5
150 x 5 (+1rep)
150 x 4

Comments
I think i may change up my chest/tri workout, it just don't seem to be working.

defcon
02-04-2006, 03:30 PM
Saturday, February 4th 2006

Workout
Back

Deadlifts
85 x 10 (warm-up)
135 x 5 (warm-up)
205 x 1 (weight accumulation)
295 x 5 (+5lbs)
295 x 5 (+5lbs)
295 x 5 (+5lbs)
295 x 5 (+5lbs)
295 x 5 (+5lbs)


Bent Over Rows
160 x 5 (+5lbs)
160 x 5 (+5lbs)
160 x 5 (+5lbs)


Shrugs
245 x 6 (+10lbs)
235 x 6


Comments
I bought some new iron plates today, it makes the bar much more fun to load, rather than loading 4 10lb weights on there :P :)

The deadlifts felt really good today also.

defcon
02-06-2006, 04:57 PM
Sunday, February 6th 2006

Workout
Chest/Tri/Shoulders

Flat BB Bench Press
55 x 10 (warm-up)
85 x 5 (warm-up)
135 x 1 (weight accumulation)
170 x 5
170 x 5
170 x 5
170 x 5
170 x 3 (-2reps)


Standing BB Shoulder Press
105 x 5
110 x 5 (+5lbs)
105 x 3 (+5lbs,-2reps)


Close Grip BB Bench Press
150 x 5
150 x 5


Comments

defcon
02-08-2006, 05:47 PM
Thursday, February 8th 2006

Workout
Legs

Squats
85 x 10 (warm-up)
135 x 5 (warm-up)
205 x 1 (weight accumulation)
270 x 5
270 x 5
270 x 5
270 x 5
270 x 5



Standing Calf Raises
290 x 10
290 x 10


Leg Curl
115 x 5
105 x 5
105 x 5

defcon
02-11-2006, 05:03 PM
Saturday, February 11th 2006

Workout
Back

Deadlifts
85 x 10 (warm-up)
135 x 5 (warm-up)
205 x 1 (weight accumulation)
295 x 5
295 x 5
295 x 5
295 x 5
295 x 5


Bent Over Rows
160 x 5
160 x 5
160 x 5


Shrugs
245 x 6
245 x 6 (+10lbs)


Comments
Despite having a 2.5 hour shoveling session today, I managed to pull a good back day.

The deadlifts felt really good today also.

defcon
02-13-2006, 03:53 PM
Monday, February 13th 2006

Workout
Chest/Tri/Shoulders

Flat BB Bench Press
55 x 10 (warm-up)
85 x 5 (warm-up)
135 x 1 (weight accumulation)
175 x 5 (+5lbs)
175 x 5 (+5lbs)
175 x 5 (+5lbs)
175 x 5 (+5lbs)
175 x 3 (+5lbs)


Standing BB Shoulder Press
110 x 5 (+5lbs)
110 x 5
110 x 3


Close Grip BB Bench Press
150 x 5
150 x 5


Comments
Finally moved up a little in bench.

kad
02-13-2006, 03:56 PM
Hey man, nice deads and benching, good progress overall. Keep it up!

defcon
02-15-2006, 03:21 PM
Thursday, February 15th 2006

Workout
Legs

Squats
85 x 10 (warm-up)
135 x 5 (warm-up)
205 x 1 (weight accumulation)
275 x 5 (+5lbs)
275 x 5 (+5lbs)
275 x 5 (+5lbs)
275 x 5 (+5lbs)
275 x 5 (+5lbs)


Standing Calf Raises
295 x 10 (+5lbs)
295 x 10 (+5lbs)


Leg Curl
110 x 5
110 x 5 (+5lbs)
110 x 3 (+5lbs,-2reps)

defcon
02-17-2006, 04:55 PM
Friday, February 17th 2006

Workout
Back

Deadlifts
85 x 10 (warm-up)
135 x 5 (warm-up)
205 x 1 (weight accumulation)
300 x 5 (+5lbs)
300 x 5 (+5lbs)
300 x 5 (+5lbs)
300 x 3 (+5lbs,-2reps)
300 x 5 (+5lbs)


Bent Over Rows
160 x 5
160 x 5
160 x 5


Shrugs
245 x 2 (-4reps)
205 x 8 (-40lbs,+2reps)


Comments
I had to do a speedy workout tonight, and I was tired/lazy to begin with :P

KevinStarke
02-17-2006, 04:59 PM
Solid workouts man, 5x5 for the win.

Jennikins
03-23-2006, 09:36 PM
:spam:

Hi honey! Thought I'd drop in and see how you were doing. You're obviously still not eating everything in sight. :P:P Lifts are looking nice. (Okay, really I never looked at them, but I know you're doing well because you've been telling me.)

My runs are going well. Every day I go a bit further. (Y) Today I pushed myself pretty hard, so tomorrow will be an easy day. Good luck with your next workout! :hump: ;)