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thejuice
03-01-2006, 11:54 AM
Intro:
I've decided it's time to start a journal. I started lifting seriously about a year ago, but I lost motivation and took a few months off, losing a lot of my progress. I'm now back, trying to get in a good 4 days per week with a solid (read: lots of calories) diet.

Currently: 5'10" ~158lbs
Goal (by May 6): 170lbs

Estimated max lifts: (I'll try to verify these in a few weeks)
Bench Press: 180
Squat: 275
Deadlift: 275+ (I need to work on form before trying this one)

I'm going to try to hit the gym 4x/week, working every bodypart 2x/week, so I've decided on an upper/lower split. Critiques are welcome!

Routine:

When unspecified, sets are typically 6-8 reps.

Upper A (Monday):
5x5 Bench Press
2 DB Bench
3 Pullup
3 DB Row
3 Arnold Press
2 Lateral Raise

Lower A (Tuesday):
5x5 Squat
2 Barbell Hack Squat
2 SLDL (light)
4 Abs

Upper B (Thursday):
5x5 Pullup
2 DB Row
3 Bench Press
3 Dip
3 OH Press
2 Upright Row

Lower B (Friday):
5x5 Deadlift
2 SLDL
2 Squat (light)
4 Abs

I think the 5x5 works well for me, especially the Squats and Deadlifts. I don't dread heavy sets of 5 near as much as sets of 8.

I'll try to update as much as possible--stay tuned!

thejuice
03-01-2006, 12:12 PM
Now for a couple recent workouts (as best as I can remember them):

Upper, Monday, Feb. 27

Bench Press
45x10
135x5
135x5
135x5
135x5
135x5

DB Bench Press
45x6
45x4

Pullups
- I honestly don't remember. Probably something like 2 sets of 7.

DB Row
- I don't remember this either! Maybe 2 sets of 65x6.

Arnold Press
20x8
35x6
35x4
35x3

Lateral Raise
20x8
20x8

thejuice
03-01-2006, 12:17 PM
Lower, Tuesday, Feb. 28

Squat
135x8
225x5
225x5
225x5
225x5
225x5

Barbell Hack Squat
205x8
205x8
- These are killer. I can hardly walk up the 5 steps to the water fountain after this.

SLDL
135x8
205x8
205x7
- Legs and grip were toasted after these.

Abs
15xLeg lifts
15xLeg lifts (hard)
12xDecline situps
10xDecline situps (couldn't do another)
- I might add some weight to these exercises soon.

thejuice
03-03-2006, 04:56 PM
I skipped yesterday's workout by accident. I didn't get much sleep Wednesday night, so I decided to take an evening nap, wake up, go to the gym, eat, and sleep. Well, that didn't quite work, and I ended up sleeping 14 hours. Honestly, I do feel much better. That, combined with today being absolute gorgeous, I decided to bike to campus. It's only about 4 miles each way.

Today: Upper Body

Pullups
bw x5
bw x5
bw x5
bw x5
bw x5

DB Row
45x8
60x8
60x8
- time to move up in weight in either pullups or these

Bench Press
45x10
115x6
145x6
155x4
165x2
185x0 (almost had it)
135x4

DB Bench (each hand)
40x8
40x8

Standing BB Shoulder Press
65x6
85x6
85x4
65x5

Upright Row
65x6
65x4
- I had to stop because they were hurting my shoulders. I'll check my form and maybe try again next week.

thejuice
03-04-2006, 01:05 PM
Today there were 4 guys were hanging out on some benches, chatting it up for a good 30 minutes. I looked around... the only weight near them was an ez-curl bar with 20-30lbs on it, but I never saw them using it. I wonder how their progress is...

Lower Body

Deadlifts
45x8
135x6
185x3
205x5
205x5
205x5
205x5
205x5
- form got a little hard to maintain, but pulling the weight was easy

SLDL
135x6
205x8
205x8
205x8
- grip was giving out, but legs & back felt fine

Squat
135x8
185x8

Abs
Leg lifts: +5x12, +5x12
Weighted crunches: +10x15, +10x20
- I need more weight on the crunches. Leg lifts were tough.

Sidior
03-04-2006, 03:15 PM
split looks really solid man, best of luck with the journal

thejuice
03-07-2006, 11:06 PM
Thanks sidior! I think it'll inspire me to keep up the lifting.

I'm excited about posting this one. Lots of progress--I think I've made up for a lot of what I lost last semester. I've been trying to get at least 3500 calories per day, and it's helped: my bodyweight tonight was 161lbs, first time over the 160 mark in months.

Upper Body

Bench Press: 45x8, 140x5, 140x5, 145x5, 145x5, 150x5

DB Bench Press: 45x8, 45x14
- 14! Last week I couldn't even do one set of 8.

Pullups: bw+5x5, bw+5x5, bw+5x5, bw+5x5, bw+5x5

DB Row: 55x8, 55x8

Military Press: 45x8, 85x6, 85x5, 85x4
- That's a lot shorter to type than standing barbell shoulder press.

Lateral Raise: 17.5x8, 17.5x8
- Weird weight, but it worked well.

Edit: Military Press was 85 pounds, not 65.

Stumprrp
03-08-2006, 04:04 AM
good luck with your goals, off to a good start!

thejuice
03-08-2006, 11:43 PM
Thanks stump!

I was beat tonight before even getting to the gym. My sleep schedule's been real screwed up lately due to projects. Tonight I got to the gym with only 20 minutes until they closed, so naturally I did what's most important: squats.

Lower Body

Squats: 45x6, 135x6, 205x3, 235x5, 235x5, 235x5, 235x5, 235x5
- Squats were so hard tonight--even 205 felt super heavy. I'll stick with 235 next week.

Abs:
Crunches: 30
Situps: 20
Crunches: 30
Situps: 10
- Lots of reps--no weight to use at home.

McIrish
03-09-2006, 11:38 AM
Holy tons of reps batman, it looks like you could definitely push the weight up on the DB presses, considering you're throwing down 14 with ease. We've got pretty similar weight and lifts, too, so I'll be checking in here to make sure you're keeping up with it!! I recommend pushing up the bench 5x5 to 140 instead of just 135, it looks like you're having no trouble with that, either.

thejuice
03-11-2006, 12:32 AM
McIrish: Keep up? Piece of cake. I'll make sure you do the same! You're right, last week's weight was a little too light, so I upped it some.

Upper Body

Bench Press: 45x8, 115x4, 145x5, 145x5, 145x5, 145x5, 145x5

DB Bench Press: 30x6, 50x8, 50x7

Pullups: bw+5x5, bw+5x5, bw+5x5, bw+5x5, bw+5x4

Military Press: 45x6, 85x8, 85x5, 85x3

Lateral Raise: 15x12, 15x12

I was exhausted today. I'm in a group that was planning a fundraising dinner (for Invisible Children (http://www.invisiblechildren.com)), and tonight was the big night--we had around 200 people show up (a good turnout for the event), and I was busy doing things behind the scenes for several hours this afternoon and evening. It was hard work, but well worth it. Despite that, I got in a decent lifting session after it was done. Now it's time to read and get some sleep.

thejuice
03-11-2006, 01:58 PM
Lower Body

Deadlifts: 45x8, 135x4, 185x2, 205x5, 205x5, 205x5, 205x5, 205x5

SLDL: 135x6, 205x8, 205x8, 205x8

Squats: 45x8, 135x8, 135x9

Abs:
Leg Lifts: +5x12, +5x12
Weighted Decline Crunches: +10x15, +10x15

I think my form is quickly improving on the deadlifts, as they felt much better (and easier) this week. Once I'm comfortable with them--hopefully in a few weeks--I can probably rep 50+ more pounds than I'm doing now. I'm trying to widen my squat stance a bit so I can stay more upright throughout the movement. I hope that will take some lower back out and aid in recovery between the squat 5x5 and deadlift 5x5 workouts.

thejuice
03-14-2006, 12:13 AM
Upper Body

Bench Press: 45x10, 95x8, 115x4, 135x5, 145x5, 155x5, 165x5, 155x5

DB Bench Press: 30x6, 50x8, 50x8

Chinups: bw+5x5, bw+5x5

Pullups (underhand): bw x6

I got to the gym late again, so I had to cut it short. I'll do shoulders tomorrow with legs. I've been making great gains on the bench press--I think I'm now back to where I was before I took a few months off.

thejuice
03-14-2006, 10:21 PM
Lower Body + Some Shoulders

Squats: 45x8, 135x8, 195x4, 235x5, 235x5, 235x5, 235x5, 235x5

Hack Squats: 135x6, 225x8

SLDL: 135x6, 225x8, 225x8

Abs:
Leg Lifts: +5x10, +5x10
Decline Weighted Crunches: +25x12, +25x15

Military Press: 45x8, 85x8, 85x6, 85x4

I widened the squat stance a bit, and my back feels much better during the movement now. Near the end, when I felt like I was about to fail, it was much more "comfortable" (if that's possible...) than before. I feel like the weight will start going up soon.

Also, my right elbow has been bothering me a little lately, and I think it's from the sudden inclusion of deadlifts, SLDLs, and hack squats with heavy weight. Maybe hyperextension? Tonight I tried to ensure I kept my arms tensed up whenever I was holding a bar. Hopefully that'll help some. If not, I may switch my lower body days to one day of squats and front squats, the other with deadlifts and SLDLs, so that my elbow's got a solid week to rest. I'm also taking some ibuprofen each day, and I'll have a week off next week for spring break. Any other recommendations?

clvmike19
03-14-2006, 11:39 PM
Juice hows the progress coming? I just looked in here...I like to keep up with people around my size/weight...looks like a ton of work. Eat right and lift right. 170 is a great goal...something Id like to work towards as well.

thejuice
03-15-2006, 08:23 AM
clvmike: Thanks for stopping by man, progress is coming along real well. I weighed in at 164 last night, and I'm making tons of progress on the bench. I may still be in beginner's gains/recoving my old strength mode, but I'm happily moving along nonetheless. After this semester I'm going to have a job and be able to afford good food, so that'll help out. As for now, it's 3500+ dirty calories every day, with surprisingly little fat gain. 170 is my "nearly happy with my weight" goal... just an intermediate step to a cut 180 and teh massive strength. My roommates call me a beast already, and compared to most beach-muscle boys in the gym I am... but I know better!

I'm gonna swing by your journal now...

clvmike19
03-15-2006, 08:30 AM
170 is def solid and noticeable....esp coming from 158....great job putting the weight on and keep at it.

thejuice
03-15-2006, 08:49 AM
Thanks man... I was a skinny kid of 135lbs when I graduated high school, so I've already come a long way

clvmike19
03-15-2006, 08:52 AM
Oh yeah I rocked teh 135 back in the day too...I cant even remember being that skinny. I thought 150 was bad (when I started back after breaking my clavicle).

Yeah youve come a long way and put the work into it...

thejuice
03-17-2006, 10:34 PM
clvmike: Yeah, I can't remember it either. I don't think I look any bigger, but I'm sure pictures would prove otherwise...

Full-Body

Bench Press: 45x10, 95x8, 135x4, 155x5, 155x5, 155x5, 155x5

Deadlifts: 45x8, 135x8, 195x4, 225x5, 245x5, 265x3, 275x1 (PR)

Pullups: bw x10, bw x5, bw x3

I fell asleep earlier tonight for 3 hours, so I went into the gym a little groggy. After the bench press, I started to feel better, and after repping 225 easy on the deadlifts I felt great. There were only about 5 people in the whole rec center tonight since it's now spring break.

So I decided to try for a new deadlift PR, because I was feeling good by then and because I'll have a whole week of rest away from the gym. I flagged down a huge black dude (he looked like he could be a linebacker) to watch my form (particularly my back arch), so he came over and watched my set. Then he began repping my 265 without even warming up, and at the same time, talked to me about form. He finished repping and talking at about the same time. A minute later he strolled over to the incline bench and proceeded to do 225x10.

This sort of thing is uncommon in my gym--usually it's me lifting the 'heavy' weights. Just last week there was a group of 2 guys and one girl squatting. The guys were doing 65lbs and 80lbs, and the girl was doing 85lbs. I saw them around a month ago with the same weight.

Anyhow, I'm stoked about pulling 275. I'm sure I could've done more, but the work sets beforehand wore me down. I'll gradually work up to more weight. By the end of the semester, I'm sure I'll have 3PPS+.

Sidior
03-18-2006, 05:05 AM
3pps would be ace man....congrats on the PR

thejuice
04-10-2006, 11:02 AM
Sidior: Thanks bro!

Yesterday
Full-body

Bench Press: 45x10, 95x8, 125x5, 145x5, 155x5, 155x5, 165x5, 165x5

Deadlifts: 45x5, 135x6, 185x5, 225x5, 245x5, 265x3, 285x3 (another PR)

Military Press: 45x6, 75x5, 95x5, 95x5, 95x4

Abs: leg lifts x15, leg lifts x15, crunches x20, crunches x20

Pull-ups: bw x6, bw x6, bw x6, bw x4

Man, it's been a while. I went to New Orleans for Spring Break and saw devastation all week while gutting houses. It was intense work--it took several days to recover once I got home. Then I got sick, and then I got busy. :-\ I don't anticipate getting much gym time in until I'm out of school for the summer, but I'll make the most of what time I get.

The good news: I haven't gotten weaker. In fact, I may have gotten stronger just from resting and eating. My weight is up to 168 now, and I anticipate hitting my goals for the DL and probably Bench. Squat--well, we'll have to see. I'd rather focus on one with my limited time than do both of them halfway.

Skinny Fat
04-10-2006, 11:25 AM
Solid work. Good for you getting back in the gym - I'm sure working all day every day will help you in GPP in the long run. You're really starting to rock that DL, good job!

thejuice
04-12-2006, 12:39 PM
Skinny Fat: Thanks! The DL has been a favorite of mine for years--I guess my body always knew it'd be a strong point...

I showed one of my friends some basic lifts last night, and I managed to get in a couple decent sets. He began learning the bench, squat, db row, and military press. Here are my sets that are worth noting.

Upper-Body / training a friend

Bench Press: 45x10, 115x8, 155x8

DB Row: 45x8, 70x10

Dips: bw x24

Pullups: bw x8

thejuice
04-15-2006, 11:17 PM
Full-Body

Bench Press: 45x12, 95x8, 125x6, 145x3, 155x5, 165x5, 175x5, 185x3

Deadlifts: 45x5, 135x5, 185x5, 225x5, 255x3, 275x3, 295x1, 305x1, 315x1 (PR)

DB Rows: 45x8, 75x5, 75x5, 75x5, 75x7, 75x7

Military Press: 45x8, 75x5, 95x5, 95x5, 95x5, 95x5

3PPS DL... :-D

Stumprrp
04-15-2006, 11:30 PM
congrats on the 3pps DL!

thejuice
04-18-2006, 10:47 PM
Stump: Thanks man, it felt great!

Yesterday: random stuff + more trainee training

Bench Press: 45x10, 95x8, 135x10, 135x10

Squat: light

DB Row: 45x8, 80x6, 80x6, 80x6 (maybe a 4th set too)

Arnold Press: 15x something, 35x9, 35x9

Today: more random stuff

Various combinations of light clean and presses and snatches, just trying to learn the movements.

I found out today that there's a gym in my hometown with power racks, deadlift platforms, chains, bands, sandbags, a sled, a powerlifting owner, etc. I'm moving back there in a few weeks, so this is definitely exciting news. It sure beats the last gym I was at there, which had one squat rack with no safety rails and tons of mismatched weights.

Skinny Fat
04-19-2006, 09:09 AM
Good work, man. I'm doing light cleans and snatches, too, because they're going to figure into my training a lot more in the coming months.

That's awesome to hear about the new gym... I'm searching for a new gym, too, because the one I'm at is slowly replacing every free weight and squat rack with another big, white machine that lets you do seated hammer curls. I would love to find a place like that.

thejuice
04-22-2006, 11:54 PM
Skinny Fat: Yeah man, I'm so pumped about this summer. Bummer that your gym is pansifying--that's the same reason I'm not going back to the one I went to last year. Once I get some more strength (and use my 4-day split again for a while), I'm going to factor in some olympic lifts too.

Thursday, April 20

Bench Press: 45x10, 105x5, 145x5, 185x3, 205x1, 225x miss, 225 x miss

Pulldowns: Overhand: 115x8, 160x6, 175x6, 175x6, Underhand: 160x6

Notes: We got to the gym late, so we just did a few exercises. Most all of the sets and reps are estimated from my weak recollection of the workout 3 days ago. I was hoping to hit 225 on the bench (as you can see), but I missed it twice. I'd say it was at least 70% of the way up on the first attempt. I could've counted the 205 except my spotter accidentally helped me--didn't know better I guess. So my official PR is still 195, but I'm sure I could get around 210-215. I'll be trying again in a couple weeks.

Saturday, May 22

Bench Press: 45x10, 105x6, 145x5, 145x3, 145x3, 145x3, 145x3, 145x10 (~30 second rest)

Squat: 45x8, 135x8 (I haven't _really_ squatted in so long :-\)

Deadlift: 45x8, 135x8, 225x5, 265x3, 265x3, 265x3, 265x3

DB Row: 50x8, 80x5, 80x5, 80x5, 80x5

Military Press: 45x8, 75x8, 95x5, 105x5, 105x4, 95x5 (may've done another set--can't remember)

Lateral Raise: 15x10, 15x10

Alternating DB Curl: 35x8, 35x10

Notes: First off, I'm terrible at remembering workouts. I may have to start taking a pencil and paper. All my recent workouts have been with a trainee, which has been fun, but it is making my own workouts harder. He's been making good progress though, and his form is getting quite good on most exercises. I can't wait until school's over and I can get in a good groove with some regularly-scheduled lifting...

McIrish
04-24-2006, 09:51 PM
What, you guys have something against Smith machines for *EVERY* exercise? But I want to be one of those frat boys who loads up the Smith with 300, squats it for 2-4 inches, then lowers it to 200 lbs and does the same for bench so I can tell all my friends how much iron I throw around!!

Hey, solid deads lately, Juice. Get a notebook and bring it to the gym with you - I wouldn't gain a lb of LBM without one, I swear.