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pinky8713
04-30-2006, 05:18 PM
Third time's a charm - I believe this is my third attempt at a journal. I hadn't kept up with my old journal the past couple months because i didn't believe i was worthy of a journal with my slacking and undedicated diet. I kept working out, but my diet wasn't on track, and my weights weren't going anywhere considering i was on a small cut. I planned to get my abs for the summer, since i've never had them before. I got down to 154lbs, with my abs more visible than ever. I then realized i was an idiot and remembered how i never cared about abs anyways. That was a waste of time, though i only lost around 4 lbs of fat, so i guess it didn't really hurt me.

Right now i'm at 5'9 157lbs (naked - as of yesterday). I've been lifting for just over a year - started at 130lbs. My bodyfat is fairly low. I'm not an expert but i would guess around 10%. When flexed, my top two abs are fairly visible. A bulk is definitely in order. :D I honestly feel more dedicated than i've ever felt before. My workouts are intense, and my diet is completely on track. I'm taking in 4,000 calories a day and loving every bit of it. :D My goal is to bulk up to around 180, depending on how fast i gain the weight and how much fat i put on in the process.

The bodybuilding routine that i'm starting is a variation of a routine that Canadian Crippler made -

Upper
Flat BB Bench - 5x5
Chinups - 3x6
Tbars - 2x8
CGBP - 2x8
DB Flies - 2 x 10

Lower + Delts
Deads - Work up to one or two real heavy sets
Leg Press - 3x8
Leg Curls - 2x8
Calves - 3x10
Seated DB Press - 2x8

Upper
BB Rows - 5x5
Incline DB Bench - 3x6
Chinups - 2x8
Skulls - 2x8
DB Flies - 2x10

Lower + Delts
ATF Squat - 5x5
SLDL - 2x6
Lunges - 3x8
Calves - 3x10
Arnolds - 2x8

I'll likely switch exercises up when i feel like it.

Time to post my workout from today...

KevinStarke
04-30-2006, 05:19 PM
Sounds good man lookin forward to seein some sick progress.

pinky8713
04-30-2006, 05:33 PM
Sunday, April 30, 2006 - Lower + Delts

Deadlifts
135 x 8
185 x 5
225 x 3
275 x 1
300 x 6

Read below ...

BB Lunges
135 x 8
155 x 8
155 x 10

First time doing lunges in ages. Felt great.

Leg Curls
90 x 8
100 x 10
100 x 10

Arnolds
5 x 44s
8 x 54s
7 x 54s
6 x 54s

Arnolds are feeling freaking great. I definitely wanna do some 60s real soon.

Standing Calf Raises
12 x 225
12 x 225
12 x 225

BB Shrugs
10 x 185
10 x 185

5 minutes after my workout i decided that i want to start throwing a couple shrugs in here and there. I want my traps to gain some nice size during this bulk, so i went back and did them.


Overall

This was kind of a lousy workout to start my journal with. It was a decent workout, but doing the deads was a pain in the ass. My barbell here at home is bent badly. It didn't effect the lighter sets of deads, but on the 300 (which is all my weight), the bar kept trying to roll in my hands. I'm definitely buying a new barbell and hopefully some more 45s so i can deadlift more weight. I hope to get this stuff tomorrow. Next weeks goal for deads, when i can use my full potential, is something like 335 x 6.

Tomorrows a rest day.

pinky8713
04-30-2006, 05:38 PM
Kevin - For sure man. I've been bulking for a week now and my diet has been perfect. This is gonna be a sick run.

And when i get my new barbell, hopefully tomorrow, i'll never have nowhere to lift...which is the problem i've been having lately.

I plan to get some pics up soon too. I *might* take a shot or two tonight if i get a chance.

Coke
05-01-2006, 04:45 AM
Third time is a charm or so I've heard, but I do believe it to be so - you should do great!!

pinky8713
05-01-2006, 07:18 PM
Thanks for the motivation CoCoa.

Today was an off day, but i stayed active with my boxing.

Yesterdays calorie total was 4200, and todays will be about the same. Last Monday I weighed in at 154, Saturday at 157, today i'm at 158. I'm so pumped to be bulking again. Eating is so much easier now too. I have no doubt in my mind that i could down over 5,000 calories a day easy, but i don't want to take it TOO fast.

Tomorrow is an upper day. Should put up some nice numbers with my lifts. Can't wait. :D

pinky8713
05-03-2006, 01:28 AM
Tuesday, May 2, 2006

Upper Day

BB Bench
warmups
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5

I'm happy with that for today. At the end of my stupid little cut i couldn't do 185 5 x 5 anymore, but now i can again. Next week i'm for sure doing 190 5 x 5, and i hope to do 195 the next week.

Chinups
BW+25 x 10 PR
BW+25 x 6
BW+25 x 6

Good stuff.

CGBP
155 x 6
155 x 6
155 x 5

BB Rows
135 x 8
175 x 6
175 x 6

Straight Bar Curls
85 x 10

Hammers
44s x 8
44s x 6

Light DB Flies
34s x 10
34s x 10


Overall

Good workout. I still hate benching. I don't know, it just doesn't feel good. Back work is feeling great though. I'm going to bed after i eat one last thing. I took in 4,000 calories again today. Diet is still on track and will stay that way.

I'm working on uploading a 10 second video that i took today. I like a short vid better than pics... So i'll post that here in the morning.

Coke
05-03-2006, 05:33 AM
Good plan with the bench, just raise up 5lbs at a time - did fine 5 x 5's with 185...this re-starts it, don't stop bro.

pinky8713
05-03-2006, 11:06 PM
No doubt bro, no stoppin' here.

Off day today. I'm pretty sore from yesterdays upper body session. My pecs, tri's, and especially my lats from those heavy chinups are feeling damn good today. Good stuff, i love it. :D

Yesterdays cals - 4,000
Days in a row diet has been on track (4k cals) - At least the past week, 7

I'm debating wether or not i should bump up the calories a little more. I don't want to put on much fat, but i'm craving faster gains haha. I think i can get away with bumping my calories up to 4500.

Here's a video from yesterday that i'm going to throw in here. I don't flex at all in it, but the video definitely shows what i'm lookin' like nowadays.
http://s2.photobucket.com/albums/y43/pinky8713/?action=view&current=000_0018.flv

We'll see what I look like when i hit 170, and then when i nail 180. :nod:

Canadian Crippler
05-03-2006, 11:20 PM
Not quite as good as the other vids, but it'll do. :p

pinky8713
05-03-2006, 11:23 PM
Hahahhahaha

I just can't top those other vids man. Too funny.

Goodwinm
05-04-2006, 02:03 AM
Your enthusiiasm inspires me man!! And im enthusiastic about lifting! I wish you all the best!!
Nice max on the deadlift you have at your bodyweight!!
2.2 x BW. Awesome! I wanna see 3 x BW by the end of the year haha

Best regards
Mike

pinky8713
05-04-2006, 02:20 AM
Haha thanks for stopping by man. I don't know about a three times my bodyweight dead this year, but i definitely plan to get 4 plates per side! Thanks for the motivation..

I really need to get to sleep. I'm gonna finish this bowl of ice cream and get some sleep. Thank god for hardcore bulking, this ice cream is freaking awesome. :D

KevinStarke
05-04-2006, 05:11 AM
Lookin strong man, keep at it.

Goodwinm
05-04-2006, 02:09 PM
Haha thanks for stopping by man. I don't know about a three times my bodyweight dead this year, but i definitely plan to get 4 plates per side! Thanks for the motivation..

I really need to get to sleep. I'm gonna finish this bowl of ice cream and get some sleep. Thank god for hardcore bulking, this ice cream is freaking awesome. :D
Not a problem! Sleep after ice cream? How u manage that? lol. Im always hyper and full of sugar after ice cream. (or is it low sugar ice cream)

Well ok. a 2.5 x BW deadlift then.

Thats a 400lb deadlift.Your at 360. I wrekcon if you really rocket yourself, you'll be hitting that 400 deadlift by christmas!

pinky8713
05-04-2006, 02:53 PM
That definitely was not low sugar ice cream haha. It was so late at night though.. I was so tired it didn't matter.

Anyways, thing is, by christmas i'm not going to be 160lbs anymore. It'll be more like around 180. But either way, no doubt my dead will be over 400 by christmas. :D

Yesterdays cals - 4000
Days in a row diet has been on track - 8

I really think i'm going to bump up my calories to 4500 now. Still debating, but i think i'm going to.

I think today is going to be a rest day. My muscles have been more sore and have been staying sore longer than normal lately since i just got back going hardcore again... so i've had to take more rest days than my routine calls for. My lower body squat workout will be today or tomorrow. I'm thinking tomorrow, but i might get a huge urge to lift sometime today and say f*ck it, and go squat. Hah.

Goodwinm
05-04-2006, 02:56 PM
That definitely was not low sugar ice cream haha. It was so late at night though.. I was so tired it didn't matter.

Anyways, thing is, by christmas i'm not going to be 160lbs anymore. It'll be more like around 180. But either way, no doubt my dead will be over 400 by christmas. :D
ahhh. Yes. Well, i wanna see that 3 x BW Deadlift before you die! OK? :evillaugh :evillaugh :evillaugh :evillaugh

KevinStarke
05-04-2006, 03:01 PM
Your dead will be over 405 by the time summer is up im sure of it.

pinky8713
05-04-2006, 07:34 PM
Mike - Will do.

Kevin - F*ckin' right my friend.

Thursday, May 4, 2006

Squats
Bunch of 135 sets messing around with form.
185 x 5 (Ass to Floor)
215 x 5 (ATF)
205 x 5 (ATF)
205 x 5 (ATF)
205 x 5 (ATF)

First time doing ATF in a long time, felt great.

Arnolds
44s x 6
64s x 2
54s x 9 PR
54s x 8

I wanted to do 60s but i'm missing a 3lb weight for my DB's so i can't.. so i said screw it, and did 64s...i did two, very difficult, reps and said "bad idea" and stopped lol...the PR is only a one rep PR, but it's after the 64s too, so i'll take it.

SLDL's
135 x 8
205 x 5
255 x 8
275 x 8 PR

Haven't done these in FOREVER, but i'm definitely going to be doing them again. Form was ace.

Standing Calf Raises
235 x 12
235 x 12
235 x 12



I was going to take today off, but i said screw it. Had a pretty damn good workout too. I haven't done ATF squats and SLDL's in a while, but my form felt dead on. Arnolds felt good as always too..i'm gonna have to keep at the 54s for another session or two then i'll bring out the 64s for reps. Can't wait. :D

I took some videos today too of my form and such. I think i'm going to post up a squatting video in an hour or two to get my form critiqued.

I'm gonna bump up my calories to 4500 tonight. I'm sick of this 4,000 bs. Haha.

One last thing - I took another shot at GM's after my squats today, but i just wasn't feeling it. Hey kevin, any chance you want to take a vid of some GM's and post it up so i can check it out? I'd like to add them to my routine, but i'd also like to feel comfortable with them. You could post the video in your thread too if you wanted.. Let me know brah.

pinky8713
05-04-2006, 08:37 PM
http://s2.photobucket.com/albums/y43/pinky8713/?action=view&current=000_0015SquatVideo.flv

This is a squat video of me. It's only real light weight. The first four reps are what i thought was parallel, and the last four reps are ATF style. Is there anything you guys think i should do to help out my form? Any critiques are welcome.

I also took a video with 215 on the bar, but i'm on dial up and it takes 45mins to upload a video, so i don't have it up right now. Honestly, my form is identical to the light weight video.


And here's a bench form video for the hell of it. This was from yesterday. Again, just a light weight video since i decided to take a video after my heavy 5 x 5 benching..
http://s2.photobucket.com/albums/y43/pinky8713/?action=view&current=000_0017n.flv

I've just been making sure my form is good with these vids. Any critiques welcome. :D

Canadian Crippler
05-04-2006, 08:48 PM
Wow, you really are a dumbass. You have your rack facing backwards, lmao!

pinky8713
05-04-2006, 08:52 PM
That's all you could possibly contribute to my journal of awesomeness Mitch!!!!! wtf!

It's just a cheesy squat rack on my cheesy bench dude. It goes no other way. There is no backwards or forwards. That's it. But thanks, dumbass.

Canadian Crippler
05-04-2006, 08:54 PM
Currently, this is how you squat (you are on the left of it)

|
|BAR
|___

This is how it should be:

----|
BAR-|
____|

pinky8713
05-04-2006, 08:56 PM
Gimme a minute, i'm trying to understand wtf you drew. Haha.

pinky8713
05-04-2006, 08:58 PM
I don't know if i understand your pictures..

From the video i'm standing on the left side. Are you trying to say i should be on the right side?

Canadian Crippler
05-04-2006, 08:59 PM
Here:

pinky8713
05-04-2006, 09:01 PM
You're an idiot. I just told you that i cannot change the way that those "holders" or whatever you want to call them are facing.

Canadian Crippler
05-04-2006, 09:03 PM
Then go to the other side or turn the whole damn thing around?

pinky8713
05-04-2006, 09:04 PM
Oh, I understand now.

You're right.. I should go on the other side and MAGICALLY SQUAT THROUGH MY BENCH. Good call brother.

Canadian Crippler
05-04-2006, 09:05 PM
Valid point.

pinky8713
05-04-2006, 09:08 PM
Haha Mitch, thanks for trying to give me some helpful input.

Now since my workout and form videos from today are on the other page...

If anybody feels like checking out my working and/or critiquing my new form videos, check back at page 1. Thanks. :)

Canadian Crippler
05-04-2006, 09:18 PM
LMAO, you're rack is faced the wrong way!

Built
05-04-2006, 11:49 PM
Brady, your internet mommy says KEEP EATING.

:)

Now go make your bed.

You're putting up some nice weights. Just eat - you're lean as hell.

pinky8713
05-05-2006, 03:28 PM
I only tracked my calories until about 3,000 yesterday. I ate more than 1,000 after that though, so i was probably around 4500.

Yesterdays cals - 4500
Days in a row on track - 9

After the real quick initial weight gain from creatine and water weight, i haven't really gained much in weight. I'm around 159/160. Actually i've probably gained a lb or two. I'd like to step it up a little though so i'm gonna keep eating 4500 a day and see how it goes.

Today and tomorrow are well deserved rest days. Hah. My legs are pretty sore from the ATF's and SLDL's.

---------

Anyways - I'm not sure what to do about my routine, maybe i can get some suggestions. The way it is now, i'm going heavy on upper body two days a week, and heavy on lower body two times a week. Check out my routine on page 1. I always go heavy. I'm afraid i'll wear myself out though doing that. I should probably have some light days or some speed days instead of going all heavy all the time.

I may just come up with a new routine that will be better. Any suggestions?

Coke
05-06-2006, 05:37 AM
In all honesty with you being young and all, it doesn't matter so long as you get in there and have rest days.

Whatever you do is gonna work out fine...tell Bryan we said he better get in there too - :D

KevinStarke
05-06-2006, 09:00 AM
Replace some of those heavy days with light days man. I go heavy on upper once a week and light once a week, same thing with lower. I would be burnt out real fast if I went heavy twice a week.

pinky8713
05-06-2006, 03:42 PM
Thanks for the input bro's. I think i'm gonna throw in some light/speed days. I think i'll make better gains that way anyways.

And coke - Bryan hasn't worked out in a few months. I'm not even friends with him anymore either. His exact words from a couple months ago "eh, i'll start working out again after the schoolyear or somethin', i'm too busy chillin' and partyin' right now"...He's real cool. lol

pinky8713
05-06-2006, 03:54 PM
Yesterdays diet - I didn't track.. I know not good... but i ate a ton so it's alright lol.
Days in a row diet has been on track - 10

I went to the sweetest restaurant ever last night with a bunch of my buddies and one of my buddies parents (they're rich, they pay for us :D). It's a Japanese place called Kyotos. The dude comes out and makes the food right in front of you, while flipping knifes all around and stuff hah. It was the best damn food ever. I finished off all of my soup, fried rice, veggies, teriyaki (sp?) chicken, and steak.. and then finished off TWO of my friends steak. They only ate half lol. Then i had to finish it off with some ice cream. That was good stuff.

Goodwinm
05-06-2006, 03:59 PM
super super super. Nice eating. throwing it down man!

pinky8713
05-07-2006, 07:00 PM
Damn straight man.

Sunday, May 7, 2006

Upper/Speed/Light Day

Speed Bench
95 x 12
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3
125 x 3
125 x 3
125 x 3
125 x 3

Speed and explosiveness felt good.

Close Grip Bench
135 x 6
155 x 3
185 x 3
205 x 2 Bah
185 x 6 PR
155 x 3

I KNOW i can get more reps at 205. That set just didn't feel right for some reason so i didn't try for a third. I hit 6 at 185 after that though so that's not bad. Next week i'm getting 205 x 4, i promise. Reps were nicely done on these.. touched chest perfectly and all.

Incline DB Bench
64s x 10
64s x 10
64s x 10

BB Rows
135 x 8
135 x 8
135 x 8

Chinups
BW x 8
BW x 8
BW x 6

DB Flies
34s x 8
34s x 8

Overall

Good workout. The light day felt good.. and the 185 x 6 close grips felt really good. I WILL nail at least 205 x 4 next time though.

I'm not exactly sure what i'm going to do with my routine. I just did basically whatever today. I figure i want 2 heavy days and 2 light days a week. I'm wondering how my lower/upper split will work if i just make 2 of the days light/speed work days. I may try it out.

KevinStarke
05-07-2006, 07:20 PM
Nice speed/light day man congrats on the CG PR.

Coke
05-08-2006, 05:13 AM
No doubt you will make easy work with 205lbs next week on your close grip bench day...fine workout bro.

pinky8713
05-08-2006, 07:55 PM
Definitely coke. Thanks guys..

Monday, May 8, 2006

Lower/Speed/Light Day

Box Squats (10inch box - 45 second rests)
95 x 8
3 x 135
3 x 155
3 x 155
3 x 155
3 x 155
3 x 155
3 x 155
3 x 155
3 x 155
3 x 155

Felt good. They were easy, but i think maybe i should have used like 145 so i could get more explosiveness and speed under em.

Sumo Deadlifts
135 x 8
185 x 3
225 x 8
225 x 8
225 x 8

First time doing sumo deads. They felt really damn good. I like em a lot.. can't wait to go heavy on these babies next heavy dead day.

Speed Pulls (45 second rests)
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3

Flew up like a feather. Felt good.

Overall

I had a to cut this workout short. What i did with the time i had though felt great. Tomorrows an off day, but i'm gonna do some calf raises and ab work since i couldn't get them in today. Nothing hardcore. Then wednesday i plan to OWN my heavy upper body workout. I want 195 x 5 x 5 on bench.

Calories yesterday - 4000
Days diet has been on track - 12

This is crazy. The 4,000+ calories a day arn't cuttin' it. I may be gaining weight but it's going very, very slow. It's hardly moving at all.

Looks like i'm throwing two shakes into my daily eating and downing 5000 calories.

Built
05-08-2006, 08:13 PM
Get that food in. You know it's the only thing missing if you don't gain - your workouts are ace!

Coke
05-09-2006, 05:12 AM
Adding a couple of shakes into the mix will definitely accelerate the weight gains you want man...super session!!

f=ma
05-09-2006, 01:33 PM
nice work bro keep up the consistent work

pinky8713
05-10-2006, 02:08 AM
Thanks for the comments all.

Yesterday i took in 4,000 calories again. I hadn't bumped up the cals yet like i said i would.. until now. I got down 5,050 calories today/tonight.. and now i'm going to bed.

I can't wait to own benching tomorrow. New 5 x 5 PR style.

pinky8713
05-10-2006, 04:07 PM
Leaving for boxing any minute now.. gonna post this quick and make more comments on it later.

Wednesday, May 10, 2006

Upper Body Heavy Day

Benching
95 x 8
135 x 8
185 x 5
195 x 5
195 x 5
195 x 5
195 x 5
195 x 6 5 x 5 PR

F*ck yeah! Now that's what i'm talkin' about. I did an extra sixth rep of five reps to prove i could do them all at 195, and even pulled out a sixth rep on that one.

BB Rows
135 x 8
165 x 8

Screw that. My form is messed up and they annoy me. I want to get my form feeling comfortable before next workout.

Chinups
BW x 6
BW+25 x 6
BW+25 x 6
BW+25 x 6

Skull Crushers
75 x 8
75 x 10
75 x 8

Hammers
44s x 8
44s x 8
44s x 6

DB Flies
34s x 10
34s x 10

I like to go real light on these and feel the stretch at the end of the workout. I may bump the weight up to 40s on these though real soon.


Overall

Kick ass workout. I killed the 195's on bench. 200 5 x 5 next workout for sure. Time to go. Peace.

Goodwinm
05-10-2006, 04:18 PM
Leaving for boxing any minute now.. gonna post this quick and make more comments on it later.

Wednesday, May 10, 2006

Upper Body Heavy Day

Benching
95 x 8
135 x 8
185 x 5
195 x 5
195 x 5
195 x 5
195 x 5
195 x 6 5 x 5 PR

F*ck yeah! Now that's what i'm talkin' about. I did an extra sixth rep of five reps to prove i could do them all at 195, and even pulled out a sixth rep on that one.

BB Rows
135 x 8
165 x 8

Screw that. My form is messed up and they annoy me. I want to get my form feeling comfortable before next workout.

Chinups
BW x 6
BW+25 x 6
BW+25 x 6
BW+25 x 6

Skull Crushers
75 x 8
75 x 10
75 x 8

Hammers
44s x 8
44s x 8
44s x 6

DB Flies
34s x 10
34s x 10

I like to go real light on these and feel the stretch at the end of the workout. I may bump the weight up to 40s on these though real soon.


Overall

Kick ass workout. I killed the 195's on bench. 200 5 x 5 next workout for sure. Time to go. Peace.
Awesome benching man!! and a solid workout! keep it up!

KevinStarke
05-10-2006, 04:39 PM
Hell yah man congrats on the 5x5 PR, when are you maxing next?

pinky8713
05-10-2006, 08:31 PM
Kevin - Thanks man. I've been pumped all day since the workout haha. The 195's flew up so damn nicely.. they weren't even hard really. I don't know when i'm maxing next though. I'll probably just keep doing what i'm doing and let my strength soar for a bit and max out a little later in the future.

Coke
05-11-2006, 04:31 AM
That's cool you're doing some boxing now, or are you - were you just going to watch on tv, lol?...sweet bench pr.

pinky8713
05-15-2006, 02:49 PM
Yeah i've been involved with boxing for a few months now coke.. thanks man.

I haven't posted in the last few days, but i've definitely been doing my workouts.

Friday, May 12, 2006

Heavy Lower Day

ATF Squats
135 x 8
155 x 5
185 x 5
205 x 5
215 x 5
215 x 5
215 x 5

Not bad. My goal for next week is a full 5 x 5 at 215.

Sumo Deadlifts
135 x 8
185 x 3
205 x 2
245 x 1
275 x 1
315 x 3

They felt great. I didn't expect to do better than this because my legs were shot from the ATF's. This week i'm doing sumo deadlifts first so i'll be setting some kind of PR. :D

Overall

I cut this workout real real short. I got the main lifts done and then headed out. I was really tired that day.


Sunday, May 14, 2006

Light Speed Upper Day

Speed Bench
95 x 8
115 x 3
115 x 3
115 x 3
115 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3

Left rotator cuff was freaking killing me. Once in a while it just acts up big time.

Close Grips
135 x 5
155 x 3
185 x 3
205 x 3
185 x 6
155 x 3

205 x 3 isn't bad, but i wanted at least 205 x 4.. left rotator was killing me though.

BB Rows
135 x 8
135 x 8
135 x 8

DB Bench
64s x 10
64s x 8
64s x 8

Chinups
BW x 8
BW x 8
BW x 8

Hammers
44s x 7

Could've done a few more hammer sets, but headed out instead.

Overall

Good light day, except for my rotator bothering me. It rarely bothers me on heavy benching.. but it seems to act up big time on speed benching. It seems like the explosiveness on my speed benching bothers it.. i don't know.

I'm not doing heavy close grips on my light day anymore lol. A light day is supposed to be a light day.

Anyways, my eating has been decent. I say decent because i haven't been getting 5,000 a day, but i've still been getting around 4,000. I'm a naked 160lbs in the morning now. 2 1/2 weeks ago or whenever i started my bulk i was 152 naked in the morning.. so i'm up 8lbs. I still plan to attempt to up the calories to 5,000. I want 5 more lbs before the end of the month. Junes goal will be 175.

Rest day today.. Light speed lower tomorrow.

KevinStarke
05-15-2006, 07:30 PM
Great squatting and bench work man.

Coke
05-16-2006, 05:33 AM
Awesome to be gaining damn near 10lbs in such a short time frame...good couple of sessions Brady.

pinky8713
05-18-2006, 10:07 PM
May 18th, 2006

Heavy Upper Body Day.. at the gym for once

BB Bench
135 x 8
155 x 5
185 x 5
195 x 5
195 x 5
195 x 4
185 x 5

Lame. This bench workout sucked. I was pissed. Both of the benches at this stupid lame gym were so damn low to the ground. I'm talking almost half of the height of my bench here at home... therefore taking away any possible leg drive and making my benching all arm. I hated it. I'm never going back. This ruined my night.

Chinups
BW x 8
BW+20 x 6
BW+20 x 5
BW+20 x 5

DB between feet style. ;)

BB Rows
135 x 8
175 x 6
175 x 6

Arnolds
50s x 6
50s x 5


Overall

I left after the arnolds. I couldn't stand being in the lamest gym in the world any longer. I'm just aggervated because of the benching. I was thinking about going for 205 x 5 x 5 today.. but with the bench almost on the ground there was no chance. I won't be going there anymore. I feel like crap right now. I'm nailing 205 x 5 x 5 on bench next thursday.. at my damn house.. with my damn bench.

In other news.. this friend of mine, who's a girl, is really annoying me. I'm gonna rant now. She calls me crying because she got into a little arguement with her parents and her dad took her car keys. Yeah, i'd be pissed too.. but she acts like the world is over. It's like an hour and a half later and she's still f*cking crying about it and is still making comments about how her parents are the worst parents in the world and how she wants to run away and never come back. God damn, how immature and stupid are people my age. It's annoying as hell. I Just wanted to tell her to grow up the whole time. Damn.

I'm gonna go get some food now and turn on some music and chill the hell out. Haha.

Canadian Crippler
05-18-2006, 10:57 PM
She calls me crying because she got into a little arguement with her parents and her dad took her car keys. Yeah, i'd be pissed too.. but she acts like the world is over. It's like an hour and a half later and she's still f*cking crying about it and is still making comments about how her parents are the worst parents in the world and how she wants to run away and never come back. God damn, how immature and stupid are people my age. It's annoying as hell. I Just wanted to tell her to grow up the whole time. Damn.Hmmm.... this reminds me of someone I know from this forum. He does the EXACT same thing at least once a week to me.

What was his name again?


Oh yeah!

It's Pinky!

pinky8713
05-18-2006, 11:05 PM
Yeah, good one mitch! That was hilarious!

Canadian Crippler
05-18-2006, 11:16 PM
Funny thing is I just did the same thing to you :p

Goodwinm
05-20-2006, 01:41 AM
gr8 workout Pinky! Strong numbers! shame about that bench incident though. How low was it then? 10 inches?

KevinStarke
05-20-2006, 10:12 AM
Solid benching regardless, sounds like a lame gym though.

f=ma
05-20-2006, 10:14 AM
nice work bro keep it up

205 5x5 is yours

Hockey66
06-07-2006, 09:47 PM
You alive dude?

pinky8713
06-07-2006, 09:53 PM
Unfortunately. I'm just kiddin'. Yeah i'm alive, but my workouts have been ****ty. I've had huge ammounts of stress lately, and it makes it difficult as all hell to eat enough when i'm stressed.

So yeah, my lifts are the same as a few weeks ago. I started taking shakes again today so they should help put my calories back above 4,000 at least.

KevinStarke
06-07-2006, 10:35 PM
You make me sick

pinky8713
06-19-2006, 10:14 PM
I haven't posted here in a few weeks. My workouts were pretty lame and my eating was crap, due to stress and being a slacker.

Anyways..

Today is the start of my powerlifting. Oh hell yeah. I'll post the routine i'm goin' with. I got it from kevin.

Week 1 -
Monday: Heavy Bench
Tuesday: 5x5 Squats
Wednesday: Rest
Thursday: Speed
Friday: Heavy Deadlift
Saturday: Rest
Sunday: Rest

Week 2 -
Monday: Heavy Bench
Tuesday: Rest
Wednesday: Heavy Squats
Thursday: Speed
Friday: Rest
Saturday: Recovery
Sunday: Rest


Today's workout was pretty good. I always lift with any one of my friends. I can always find someone, but today i couldn't. Of course i don't have a spotter and have to workout at home on my first heavy bench day.

Heavy Bench Day

Bench
135 x 8
135 x 8
185 x 3
205 x 3
215 x 3
215 x 3
215 x 3

I may have done another set at 215. I can't remember if i did three or four sets there. I don't know how i forgot.

Close Grip Bench
185 x 3
205 x 3
205 x 3
185 x 3

Chinups
BW+25 x 7
BW+25 x 6
BW+25 x 6
BW+25 x 5
BW x 8

BB Rows
135 x 8
155 x 6
155 x 6
155 x 6
135 x 8

Skullcrushers
75 x 10
80 x 8
80 x 8
75 x 8


My benching has never felt better. It felt ****ing great today. Next week i'll be able to push myself more with a spotter. The 215 wasn't heavy enough today.

And now some pictures from today..

Front relaxed - http://i2.photobucket.com/albums/y43/pinky8713/000_0020.jpg
http://i2.photobucket.com/albums/y43/pinky8713/000_0030.jpg
Side flexed - http://i2.photobucket.com/albums/y43/pinky8713/000_0026.jpg
Back relaxed (but with a pump leftover) - http://i2.photobucket.com/albums/y43/pinky8713/000_0035.jpg
http://i2.photobucket.com/albums/y43/pinky8713/000_0036.jpg
One last one - http://i2.photobucket.com/albums/y43/pinky8713/000_0024.jpg

I still weigh the same at about 160. It's pretty pathetic. Still, my goal is to get to 180 in the near future. I'm going to make a shake now.

KevinStarke
06-19-2006, 10:15 PM
That routine looks... so... so framiliar ;) hope it works out for you man lookin awesome so far. Get a spotter!

Built
06-20-2006, 01:16 AM
Good to see you back at it, Brady.

Looking thicker and thicker all the time! WOW!

This thing you're doing - this substance, the anabolic one ... food ... the **** works, hey?

Goodwinm
06-20-2006, 03:15 AM
Good stuff here Pinky!! how u doin those rows man? 90degree?

Coke
06-20-2006, 06:47 AM
Doesn't look like you've been slacking at all judging from those pics...that will be a great new routine for you man.

pinky8713
06-20-2006, 12:18 PM
Kevin - Haha thanks for the routine man.

Built - Yeah, food.. the other only problem is, i don't eat enough of it.

Goodwinm - Thanks man. It's hard to say on the rows. I mean, i've never seen myself on camera or anything. I've recently made my form much more strict though, so i'm bent over big time now. I'd say about 90 degrees, yeah.

Cocoa - Haha thanks a lot man. I've just been at this weight for way too long.

fixationdarknes
06-20-2006, 01:30 PM
Haha myspace-esque pics! Wuet. If only you had the double mirror effect then you'd really be a part of the myspace posse.

But yeah you look a good bit thicker pinky. Getting jacked! And I'm not just saying that either... looking good bro. Hard for me to tell you this since I was never that great at it myself, but since your goals are to still pack on some more beef... :burger: :burger: :burger: :burger: :burger:

pinky8713
06-20-2006, 07:27 PM
Today's workout was one of the worst workouts ever.

5 x 5 Squat Day

Squats
135 x 6 (Wide Stance)
135 x 6 (Wide)
185 x 5 (Wide)
215 x 5 (Wide)
215 x 5 (Wide)
215 x 4 (Wide)
185 x 3 (Wide)

Was going to stop, but then decided to go back..

135 x 8 (narrower/my normal stance on these)
185 x 5
185 x 5
185 x 5

Squat Jumps
x 8
x 8

Calve work.


This was horrible. I wanted to give some wide stance squats a shot, and work on those, so i did today. They felt like CRAP. The 215's were so difficult it wasn't even funny. I went down to 185 then to see if i could concentrate on form a little more, and maybe they'd feel better.. but nope. Felt like crap.

I was going to stop because i didn't feel good, but i went back and did a few with my normal stance which is just wider than shoulder width i guess. Even my normal stance was feeling a little off today. I just did those few sets at 185 then to make myself feel like i got some work in today.

Looks like i'll be making some time this week to work on the wide stance with light weight. I obviously have to get the form down.

I almost feel like it was a waste of a workout today.

Hockey66
06-20-2006, 07:30 PM
The good news is you're lifting, the bad news is you're a pussy.











J/K :D

pinky8713
06-20-2006, 07:34 PM
Haha. By the looks of todays workout, you're right.

How's your liftin' comin' along man?

Hockey66
06-20-2006, 11:01 PM
Haha. By the looks of todays workout, you're right.

How's your liftin' comin' along man?

I'm getting back in the swing of things. I'm starting to bulk back up agian now, but I suck at bulking. I'm not sure if I just bloat a lot from the creatine/carbs or if I'm putting on fat WAY too fast. Either way I hope to see the strength shoot up. 275 bench, 355 squat, 455 deadlift, here I come!

Goodwinm
06-21-2006, 04:02 AM
you didnt give up tho. thats the main thing man! ;) Still lots of volume, nice work! :)

Coke
06-21-2006, 05:59 AM
No way, the fact U got this workout in means much...you'll be getting so huge, Bryan's gonna want to train again - :D

pinky8713
06-21-2006, 02:22 PM
Hockey - It might just be in your head bro. When i start eating well and put on a few lbs i always think that it looks like i have more stomach fat, but realistically i don't. Anyways, keep at it. You got those lifts in no time.

Gioodwin - Thanks man.

Cocoa - Haha yeah. Of course getting the workout in was worth it even though it sucked.

I was talking to kevin about form. My biggest problem was probably my knees. He was saying how you have to push your knees outward. Yeah, my form was like the opposite. I didn't push outward so my knees were bending inwards. Crappy form and the hardest squats of my life.

Tomorrows my speed day. I'm gonna work on some light wide stance squats too so i practice them.

pinky8713
06-27-2006, 08:41 PM
I plan to post a workout tomorrow. I got kicked out of my house so i haven't been able to do my last couple of workouts.

Canadian Crippler
06-27-2006, 08:42 PM
She finally kicked your punk ass out eh? ;)

Sucks man, I'll give you a call in a couple mins.

pinky8713
06-27-2006, 08:45 PM
No you're not. I'm hanging out with people right now haha.

"Yeah, it's canadian crippler" .. "uhh, who's that?".. "my internet workout buddy"

pinky8713
08-05-2006, 04:13 PM
I think it's about time i start posting workouts again. I'm living back home again so i have no reason to miss workouts or slack on my eating.

Yesterday i had a squat session, so i'll just post the squats..

Squats
135 x 8
135 x 8
155 x 6
185 x 8
205 x 8
205 x 8
185 x 8

They felt pretty good. My squat weight is a little down because in the past months i've slacked with squats the most. This weight should rise fast as i get used to squatting again. I had perfect form on these though and they were well below parallel. Just above ATF.

So i just did todays workout.

Saturday, August 5th, 2006

Upper Body Day

Bench
135 x 8
135 x 8
185 x 8
205 x 6
205 x 5
185 x 8

BB Rows
145 x 8
165 x 6
165 x 6
145 x 8

I've adjusted my form with my rows and use no momentum or anything. They're a lot harder but they feel awesome.

Arnolds
44s x 10
44s x 10
44s x 9

DB Flies
34s x 10
34s x 10


The workout was good. Usually i'd do some chinups (which i couldn't do at his house) and some skull crushers or something too.

Hockey66
08-05-2006, 08:02 PM
You bench almost as much as you squat?

Quit slackin' with those wheels!

Goodwinm
08-06-2006, 01:37 AM
good work there Pinky! havnt seen you around for ages man!
Nice work with those BB rows! ;)

pinky8713
08-06-2006, 01:53 AM
Hockey, no. My legs are just getting used to squatting again. Those are almost ATF too. After a couple of workouts i could be doing 235-245 sets of parallel squats. I definitely couldn't bench that for reps.

I'm thinkin' that puts my numbers around a 245 bench, real close to a 405 dead, and maybe 305-315 squat. Those are estimates though.. and my squat is real hard to estimate right now.

Goodwinm, thanks man! I got kicked out of my house and stuff so i didn't post my workouts for a while. I was slacking as usual and didn't get anywhere anyways hah.

Goodwinm
08-06-2006, 02:12 AM
Goodwinm, thanks man! I got kicked out of my house and stuff so i didn't post my workouts for a while. I was slacking as usual and didn't get anywhere anyways hah.
Damn dude! Must of done sumthin pretty bad. Were you throwing your dumbells through the floor or sumthin?

Coke
08-06-2006, 07:04 AM
Damn dude, you must have gone bad for a while - :D ...j/k, glad all is well on the homefront now. You're one of those who can actually slack but start back up with the workouts and after a couple of months can post some great shots.

drew
08-13-2006, 07:00 PM
Pinky, I just got your IM. Sorry, I was sitting on my ass :D

Your form is ok. Pointing your feet out is fine if your hips aren't very flexible (most sumo pullers point them out a bit), but straight forward is just fine. Make sure to push your knees out hard to the sides, it will keep your knees healthy and give you more power transfer through your hips. If you're going to pull with a stance that wide, don't grab the bar until you're set up. Get your feet right, your back arched and push your hips back to try and coil them like a spring. When you're super tight, keep pushing your hips back until you can grab the bar and then immediately start the pull. A sumo style deadlift is a lot of technique, but you can pull a lot more weight if you can get the timing down.

pinky8713
08-13-2006, 11:27 PM
Alright, thanks for the advice Drew. I'll keep those tips in mind next time i pull.

Man, i'm still ****in' pumped i got 405. I know i have 420 in me right now. :D

Built
08-14-2006, 02:12 AM
Looking strong as hell bud - and raw, too.

Jeezus.

Nice work!