View Full Version : Bulk + Milk
03-01-2006, 11:54 AM
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
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!
When unspecified, sets are typically 6-8 reps.
Upper A (Monday):
5x5 Bench Press
2 DB Bench
3 DB Row
3 Arnold Press
2 Lateral Raise
Lower A (Tuesday):
2 Barbell Hack Squat
2 SLDL (light)
Upper B (Thursday):
2 DB Row
3 Bench Press
3 OH Press
2 Upright Row
Lower B (Friday):
2 Squat (light)
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!
03-01-2006, 12:12 PM
Now for a couple recent workouts (as best as I can remember them):
Upper, Monday, Feb. 27
DB Bench Press
- I honestly don't remember. Probably something like 2 sets of 7.
- I don't remember this either! Maybe 2 sets of 65x6.
03-01-2006, 12:17 PM
Lower, Tuesday, Feb. 28
Barbell Hack Squat
- These are killer. I can hardly walk up the 5 steps to the water fountain after this.
- Legs and grip were toasted after these.
15xLeg lifts (hard)
10xDecline situps (couldn't do another)
- I might add some weight to these exercises soon.
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
- time to move up in weight in either pullups or these
185x0 (almost had it)
DB Bench (each hand)
Standing BB Shoulder Press
- I had to stop because they were hurting my shoulders. I'll check my form and maybe try again next week.
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...
- form got a little hard to maintain, but pulling the weight was easy
- grip was giving out, but legs & back felt fine
Leg lifts: +5x12, +5x12
Weighted crunches: +10x15, +10x20
- I need more weight on the crunches. Leg lifts were tough.
03-04-2006, 03:15 PM
split looks really solid man, best of luck with the journal
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.
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.
03-08-2006, 04:04 AM
good luck with your goals, off to a good start!
03-08-2006, 11:43 PM
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.
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.
- Lots of reps--no weight to use at home.
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.
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.
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.
03-11-2006, 01:58 PM
Deadlifts: 45x8, 135x4, 185x2, 205x5, 205x5, 205x5, 205x5, 205x5
SLDL: 135x6, 205x8, 205x8, 205x8
Squats: 45x8, 135x8, 135x9
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.
03-14-2006, 12:13 AM
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.
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
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?
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.
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...
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.
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
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...
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...
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+.
03-18-2006, 05:05 AM
3pps would be ace man....congrats on the PR
04-10-2006, 11:02 AM
Sidior: Thanks bro!
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.
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!
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
04-15-2006, 11:17 PM
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
04-15-2006, 11:30 PM
congrats on the 3pps DL!
04-18-2006, 10:47 PM
Stump: Thanks man, it felt great!
Yesterday: random stuff + more trainee training
Bench Press: 45x10, 95x8, 135x10, 135x10
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.
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.
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...
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.
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