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Banjalien
05-10-2006, 12:42 PM
Okay, im gonna do this journal thing, so i can be accountable.

I just started doing squats last week, yesterday was my second attempt at them

I'll post last weeks workouts to track my progress
Just started a new routine (which i am gonna have to change)

last week
Workout Day 1
Squats 135x8, 155x6, 175x6, 185x4, 185x2 (My first ever attempt at Squats...concentrating on form and slow easy movement...ive been a deadlifter for the past year...yay! Im now officially addicted)
Bench Press 135x9, 155x3, 165x2, 155x1, 155x1
No spotter around, i didnt feel it at all...pissed off at my terrible numbers when i know i've benched 215
Incline Bench 110x6, 140x2
Back Rows 140x12, 170x8, 170x7, 185x5, 155x8

Day 2:
Chinups Bwx8, x5, x3, x2, x2
Military Press Dumbbells 30x12, 45x8, 50x2, 45x3, 40x4
Reverse grip curls 20+bar? x10, 30+bar X 5, 30+bar x4, 25x4
DB Curls 30x5, 25x10
Tricep Pressdowns-3 sets...I dont know i forgot to write it down :)

Day 3
Dips BWx11, BW+25x10, 35x10, BW+45x4, 25x4 (my favorite exercise)
Leg Press Sled+90x8, 140x8, 180x7, 240x8, Sled+260x4
(I dont know how much the freaking sled weighs but its the heaviest i've EVER seen...i HATE this machine...the sled doesnt even come down like normal it weaves vertically in and out of the plane of motion...im actually questioning whether its good for my knees..blah)
SLDL 135X10, 155X5, 185X5, 205X4, 155X5

I'm new to benching and Squats so im gonna concentrate on those

Stats:
5'10
170 pds approx
Chest 41-41.5
Biceps 15 inches
calves 15 inches
Forearm 11.6 inches
Thighs 24 inches

Best lifts:
Nautilus Back Rows 185x3, 170x8
Lat Pulldowns 170x4, 140x7
Chinups x8
Benchpress 215x1
Dips BW+45 X4
Squat 195X4
Deadlift 355X1

Banjalien
05-10-2006, 12:51 PM
May 9th, 2006

Squats: 135X8, 155X1, 185X7, 195X4, 185X5
Bench: 135X8, 155X4, 185X2, 170X3
I had a spotter, could have cranked out more but i've learned the HARD way...do not "push" too hard or else you will get hurt...
Back Rows: 140x10, 170X7, 170X5, 155X6
Incline Bench: 110X8, 140X5
Went down a bit in back rows but my form was better this week, and my rep speed was slower

THEN, i went upstairs and pedaled on the cycle for 20 minutes

I was sweating my butt off after this workout...yeah a WHOPPING 15 sets...I am thinking that Leg press/deadlift day is NOT gonna work before squats...i was still sore...may be time to change after next week.

By the way, in the past i have ALWAYS trained to failure...However, i am doing things different as of three weeks ago...decided to give NOT training to failure a try...pushing myself, but not so much that veins darn near burst, and i leave the gym with my hands trembling due to my nervous system taking a shock. Training to failure has honestly caused me a few injuries.
Now that i've cut back on the volume and straining...ive noticed i've gotten bigger.

-TIM-
05-10-2006, 02:34 PM
A journal is born.

Good luck in here.

McIrish
05-10-2006, 06:30 PM
Hey, we're pretty similar in lifts and size so I'll be keepin an eye around here for some solid progress! Nice job finally squatting - isn't the day-after feeling the best in the world? You feel like your butt is so freaking strong that every step you take, every girl walking behind you is just staring at your muscles flexing.

Banjalien
05-10-2006, 07:48 PM
Hey, we're pretty similar in lifts and size so I'll be keepin an eye around here for some solid progress! Nice job finally squatting - isn't the day-after feeling the best in the world? You feel like your butt is so freaking strong that every step you take, every girl walking behind you is just staring at your muscles flexing.

Yeah, it feels great. I have muscles sore in places that never got worked before. I was practicing my form today without any weight, i think im gonna have to go a little deeper. When you squat with weight you dont go as deep as you think :D. I WAS going deeper than anyone else in the gym though. Dude after me did 275 but wasnt moving very much.
It's good to know someone is in the same boat. I'll keep an eye on you to bro. You WILL get to 170 soon enough. A year and a half ago i was a scrawny 148 pounds, now im a bulky 170-172. My advice-don't rush the calories too soon, watch your volume and rest..you'll grow

Banjalien
05-11-2006, 03:15 PM
Chinups BWx9, x4,x4
Lat Pulldowns 140x10 warmup, 170x5
Military Press 30x10 warmup, 45x8, 50x2, 45x2, 40x6
Did some preacher curls with a 60 pound barbell supersetted with 30 pound dumbbells around 6 reps each...two sets
Reverse Curls 30+bar X4, 20+barX3
Db alt curls 30X6, 30X3
Tricep Pushdown-once again didnt write it down
SEatede Calf Raises-slow stretching with 105 pounds, two sets


-Chinups, Lat pulldowns got stronger
-first sets of military press the same as last week, however the last set i knocked out more reps...next week im gonna do more reps and less weight

Peace

Banjalien
05-13-2006, 03:13 PM
Good training day today...all my lifts went up

Dips BwX12 (warmup), BW+35X11, 45X8, 35X7, 35X6
Leg Press 90+sled X10 warmup), 180X10, 230X8, 270X4 (could have went a little deeper on last rep), 240X5
Stiff Leg Deadlifts 135X8, 155X8, 185X7, 205X5, 185X5
Did two light sets on a back machine to round out my workout

Yay!:clap:

Banjalien
05-15-2006, 11:23 AM
Food plan

Breakfast (750 calories TOTAL)
(varies-)-usually a 360 calories meal high in protein
Blueberries-50
Two Spoons of Honey-120
Two tablespoons of olive oil-220


Morning Snack
Two serving of Almonds 380


Lunch (470 TOTAL)
Two serving of Oats-300
Two servings of powdered Argentine Beef mixed with Apple Juice-120
half Serving of Black Beans-50

After Lunch snack
Cup of organic yogurt-120

Pre workout
Can of Coconut Milk mixed with a cup of Whey-780 (I drink half 1.5 hrs before working out and the other half when i get home from gym)

Dinner (500 TOTAL)
Chicken Tenderloins-400
Serving of Black beans-100

Pre-Bed
Cup of Cottage Cheese-90

Total Calories-3000

I really need to intake about 3400-3500 to gain weight (from past experience trying to get up to 180)
But right now my arms, chest, legs, etc are ALL growing in size...so i am content.
When i stop getting better on lifts for two weeks in a row I'll start upping the calories...


A few notes:
About a month ago i started using Coconut milk in conjunction with Whey protein in my shakes...i dont know why but after drinking that i feel like i could rip someones arms off. It has a lot of saturated fat but its actually sat fat thats good for you. MCT's that burn fat off of you.
I am intaking more fat than i ever had HOWEVER, i am getting leaner...
I know you arent supposed to be able to get bigger and leaner at the same time...but the mirror is telling me different. The only explanation i have is the Coconut Milk.

I also started taking powdered liver 3 days ago. A lot of people say it doesnt work, but ive done lots of research on it and it does provide a good source of B vitamins which are important for growth and Iron which helps reduce fatigue. Ill report back if i feel any difference on it in a few weeks

Not working to failure on every set is helping. Instead of leaving the gym feeling like crap with a taxed nervous system, i leave feeling stronger.
Really, my overall well-being has gotten much better from making just that one change.


Peace


Update-Just weighed myself for first time in 3 months and i weigh 165 pounds :(...i've lost 5 pounds in 3 months...i did notice my pants we're falling down without a belt...i guess that means its time to go on the seefood diet...175 pounds here i come :)

Banjalien
05-16-2006, 02:23 PM
Bench 135X8, 155X5, 185X1.5, 165X2, 165X1, 155X3, 155X2
(once again no spotter except for on the 185 attempt..had to do singles, doubles)
Military Press 45X5, 45X4, 40X4, 35X4, 35X6
Nautilus Incline Bench 110X7, 140X2, 110X3, 110X2

That was it, i called it quits...i was gonna do tricep pushdown but i was so pissed off about my bench that i threw in the towel. Last week 185X2 felt easy...i just knew i could crank out 3 reps today..but i died on the first rep...blah

I'm really pissed off now...lost 5 pounds, bench isnt going up...im gonna eat, sleep, and lift my way stronger and bigger if it kills me

Goodwinm
05-16-2006, 04:21 PM
Bench 135X8, 155X5, 185X1.5, 165X2, 165X1, 155X3, 155X2
(once again no spotter except for on the 185 attempt..had to do singles, doubles)
Military Press 45X5, 45X4, 40X4, 35X4, 35X6
Nautilus Incline Bench 110X7, 140X2, 110X3, 110X2

That was it, i called it quits...i was gonna do tricep pushdown but i was so pissed off about my bench that i threw in the towel. Last week 185X2 felt easy...i just knew i could crank out 3 reps today..but i died on the first rep...blah

I'm really pissed off now...lost 5 pounds, bench isnt going up...im gonna eat, sleep, and lift my way stronger and bigger if it kills me
Get in there man! hehe. Thats the attitude to have. You get the hell in that gym. You lift those dman weights, you eat that damn food and you damn grow!!! :strong: :strong: :strong:

Banjalien
05-18-2006, 10:59 PM
Squats 135X8(warmup), 155X4, 195x4, 195X5 (should have went deeper), 185X4, 135X2 (very slow and deep)

SLDL 135X6, 185X9 (yay), 205X5, 185X5

Leg Press 320X3, 370X4, 410X3, 360X4
I didnt try to push on leg press at all, by the time i went through squats and SLDL's my legs were toast

One set of seated calf presses, one set of seated Machine calf raises.

Overall, a good day...did a little better on squats and had one set of SLDL's that was good

peace

Goodwinm
05-20-2006, 01:49 AM
Squats 135X8(warmup), 155X4, 195x4, 195X5 (should have went deeper), 185X4, 135X2 (very slow and deep)

SLDL 135X6, 185X9 (yay), 205X5, 185X5

Leg Press 320X3, 370X4, 410X3, 360X4
I didnt try to push on leg press at all, by the time i went through squats and SLDL's my legs were toast

One set of seated calf presses, one set of seated Machine calf raises.

Overall, a good day...did a little better on squats and had one set of SLDL's that was good

peace
good workout man!!
nice high rep SLDLD's on that 185 ;)

Banjalien
05-20-2006, 11:45 AM
Chinups BWX9, X4, X4, X3, X2
Back Rows 140X10, 170X7, 170X5, 155X5

Supersetted Curls with little rest, going from these three exercises (stole the routine from Larry Scott)
Barbell Preacher Curls 60X6/50X5/40X4
Db preacher Curls 30X4/25X3/25X3
Reverse (French) Curls 30+barX4/20+barX5/20+barX3
Very slow partials on the barbell curls until i could no longer move it...ouch!
After this i felt like my arms were gonna fall off :)

Lat Pulldowns 170X5 (just for the hell of it)

My lifts didnt really go up but i felt good when i left..im not having to cheat on my lifts...the working weights are starting to feel lighter in my hands. I'm just concentrating on my form and putting my mind on working every muscle that i am supposed to be.

Next week i am gonna hit the weights HARD, maybe do some eccentrics...because im going on vacation in two weeks and im gonna use that as my "rest" period.

Banjalien
05-20-2006, 11:57 AM
Keeping track of my diet today...since its not my "plan"

Breakfast: 660
Two servings of Oats 300
Large Glass of 2% Milk 240
Two spoons of Honey 120
-Yeah i "carbed" the heck out of this

Early Morning Protein:120
Beef liver in Apple Juice 120

Preworkout:300
Cup of cottage cheese 80
Peanut butter 220

Postworkout/Lunch:560
Glass of Orange Juice 100
Two Turkey Burgers (meat only) 360
Black Beans 100


I'll update tonight with the rest of my eatings (hopefully another 1800 calories :D)

Banjalien
05-23-2006, 02:12 PM
Bench 135X10, 155X5, 185X2, 165X3, 165X2, 155X4
-the 185 was the only one i had a spotter on, it was hard...the rest were as easy as cake and felt like i could have done another rep on each set with no problem...im getting the technique now...keeping my back down, pushing with my feet, breathing right...yeeeeeeah...decided im gonna work with these weights until they begin to feel easy

Dips-35X8, 45X6, 35X6, 35X4
Did ok considering my shoulders were toast from bench...i dont think i can do dips on same day as bench...will have to come up with something else

Naitulus Lateral Raises 80X7, 80X6
Did some partial Military presses in the smith machine
DB military Press 30X13

Just now occured to me i didnt do any incline...doh! how did i forget that!...oh well, next time

Oh yeah, YESTERDAY i ate a TON of food...mostly brown rice and a half gallon of milk...yummy

Goodwinm
05-23-2006, 02:21 PM
Bench 135X10, 155X5, 185X2, 165X3, 165X2, 155X4
-the 185 was the only one i had a spotter on, it was hard...the rest were as easy as cake and felt like i could have done another rep on each set with no problem...im getting the technique now...keeping my back down, pushing with my feet, breathing right...yeeeeeeah...decided im gonna work with these weights until they begin to feel easy

Dips-35X8, 45X6, 35X6, 35X4
Did ok considering my shoulders were toast from bench...i dont think i can do dips on same day as bench...will have to come up with something else

Naitulus Lateral Raises 80X7, 80X6
Did some partial Military presses in the smith machine
DB military Press 30X13

Just now occured to me i didnt do any incline...doh! how did i forget that!...oh well, next time

Oh yeah, YESTERDAY i ate a TON of food...mostly brown rice and a half gallon of milk...yummy
Good workout man!
what the hell is a nautilus lateral raise? 80lbs seems like a huge weight to be lateral raising!! Very impressive man!

Banjalien
05-23-2006, 02:47 PM
A Nautilus Lateral Raise is this machine

http://www.exerciseandleisure.com/nnp09.htm

I dont like using machines, but i think this is an ok machine...it prevents me from looking like an idiot throwing big dumbbells in the air with bad form..seriously most of the guys do a combination of a dumbbell swing and a lateral raise....HA

I broke my shoulder when i was very young, so i try to be careful...i think it works ok and its hard to cheat on this machine

Goodwinm
05-23-2006, 03:43 PM
A Nautilus Lateral Raise is this machine

http://www.exerciseandleisure.com/nnp09.htm

I dont like using machines, but i think this is an ok machine...it prevents me from looking like an idiot throwing big dumbbells in the air with bad form..seriously most of the guys do a combination of a dumbbell swing and a lateral raise....HA

I broke my shoulder when i was very young, so i try to be careful...i think it works ok and its hard to cheat on this machine
looks like a damn space ship outnumber lol. I'll stick to barbell and dumbell raises.
So i spose the machine makes it a little easier on the core doesnt it? Allowing more weight to be elevated. Just out of curiousity, do you hold the weight at the top for a second?

mmmmmm... Milk....... (sorry random)

HeavyBomber
05-23-2006, 05:32 PM
Okay man, looks like your doing well. Keep it up.

Banjalien
05-23-2006, 09:24 PM
looks like a damn space ship outnumber lol. I'll stick to barbell and dumbell raises.
So i spose the machine makes it a little easier on the core doesnt it? Allowing more weight to be elevated. Just out of curiousity, do you hold the weight at the top for a second?

mmmmmm... Milk....... (sorry random)


Yeah its one of the few machines i use. I do hold it when i get to top, actually i squeeze and go really slow.

Ive been reading today, found out its possible to do rear lat raises on a inclined bench...you basically sit in it backwards and use dumbbells...ill start doing those instead of this machine.
Seems like that would isolate the shoulders VERY well and make you unable to throw weights up with help of lower body

BTW, I contacted a powerlifter (who has held world records) about training me and working with me on my form...he said he would but hasnt called (its been almost a week)...blah...when i get back im gonna find out where he lives and sit outside his house :P :P

Banjalien
05-23-2006, 09:41 PM
Almost forgot-I did cycling for 20 minutes after my workout today.

I tell ya, running on the treadmill is NOT for me. Ever since i stopped running on the treadmill and started doing squats i've had NO KNEE aches.


Food today:

Waffles-300 (not good, but oh well)
Honey-120
Glass of skim milk-90

Olive Oil-220
Three Chicken breasts-420 (ah, this was delicious)

Pre-workout shake:
Coconut milk-300
Whey-220
Apple juice-100


Apple Juice and Beef liver-150

Large glass of 2% milk-240 (need to buy more skim milk tomorrow and let my dad drink his whole/2% milk...hehe)
Chicken Breasts-140
A scary amount of rice-im guessing atleast 400

Almonds-170
Yogurt-140

Cottage Cheese-80

Total-3090 calories (im not done yet, still a bedtime snack yet to be consumed) :D

Goodwinm
05-24-2006, 01:46 AM
Yeah its one of the few machines i use. I do hold it when i get to top, actually i squeeze and go really slow.

Ive been reading today, found out its possible to do rear lat raises on a inclined bench...you basically sit in it backwards and use dumbbells...ill start doing those instead of this machine.
Seems like that would isolate the shoulders VERY well and make you unable to throw weights up with help of lower body

BTW, I contacted a powerlifter (who has held world records) about training me and working with me on my form...he said he would but hasnt called (its been almost a week)...blah...when i get back im gonna find out where he lives and sit outside his house :P :P

yes lying on a bench face down with the dumbells is a lot better. You'll shoot up in lat strength!

Banjalien
05-25-2006, 12:59 PM
Squats 135X5, 155X5(warmups), 195X3 with good form (5 with bad form), 200X4, 185X4, 135X4 (this one done ATF)

SLDL 135X5 (warmup), 185X10, 205X6, dropsetted-205X3, 185X3
I think i pulled a little too hard on the 205, backache all of a sudden...its better now though

Leg press 320X4, 370X4, 370X2 (restpaused from other set)

Not too bad of a day. I need to go deeper on my squats. Hopefully the powerlifter will return my call after i bug him and we shall begin training.

Also walked briskly on treadmill for 17 mins after my workout...

Funny notes:
I saw a guy come into the cardio room today eating a bag of cheetios...He got on the freaking treadmill with a bag of cheetios! LMAO!

Time to go eat!

Peace

Banjalien
06-05-2006, 08:04 PM
Im back from a week of rest and vacation

Squats 135X5, 155X5, 185X3, 195X3 (great form), 155X3
I could have done more with the 195 but i felt my form slipping when i ascended, so I stopped...i went nearly all the way down on these

SLDL 135X5, 185X5, 205X4, 185X3

Hamstring Curls Three sets, dont know the weight

just easing back into my workouts...the powerlifter called back so ill probably start training some with him soon...

Peace

Banjalien
06-08-2006, 11:12 AM
Back Rows on Nautilus Machine 125X10(warmup), 140X11, 170X7, 185X5, 155X2

Chinups BWX6, X4, X3, X2

Lat Pulldowns 155X10

DB Curls-35X5, 30X5
Preacher Curls with Barbell wide grip 60X5, 50X5, 40X4
Reverse Curls with Barbell 25+barX7, 25+barX5, 20+barX5

Saw some dude doing box SLDL's today...holy crap it looked dangerous...he was standing ON TOP of the box to increase the range of motion and going all the way down, when he ascended he didnt even look up. I see him all the time and he is real strong for a short guy, but this exercise seemed like a back injury waiting to happen.

Banjalien
06-08-2006, 11:51 AM
New Food Plan
Breakfast:
?-360 (usually bacon and some kind of bread-yeah i know terrible)
2 spoons of honey-120


Morning Energy Drink:
2 tablespoons Olive Oil-220
Large Glass of Skim milk 180
Egg Whites mixed in-120
Blueberries-40

Morning Snack
Almonds-170
Glass of Apple Juice and Beef Argentine Liver-120

Lunch
A bowl of Brown Rice-400

Pre-workout:
2 Tablespn of Olive oil-220
Large Glass of Skim milk-180
Whey Protein-220

Post-workout snack
Cup of Organic yogurt-140

Dinner:
Small glass of milk-90
Two Boneless Skinless Chicken Breasts-410
Serving of Black Beans-100

Pre-bed
Cottage Cheese-160

The blackbeans will be my only major carb source after 6pm

Totals-3360

While i was on vacation we had a blender at the hotel room...made me realize how easy it is to get in the calories i need...throw in milk, olive oil, a banana and some berries...VOILA!...going today to get a blender
I need around 3500-3600 calories to gain at an efficient speed, so i will get the rest of calories by throwing in some fruit, or protein into the mix

KevinStarke
06-08-2006, 12:28 PM
Looks like you've got your diet down man, solid workouts too.

Saint Patrick
06-08-2006, 01:02 PM
Diet looks solid, keep it up.

If you want an excercise for the lateral delts, try upright BB Rows.

Banjalien
06-09-2006, 02:59 PM
Bench 135X5, 155X3, 175X2, 175X1, 155X2
All done without a spotter...could have done more

Weighted Dips 35X8, 45X10, 50X6, 45X2
Thats what im talking about...yeaaaah bitches :D :D...i can hardely wait till im doing 2 plates.

Machine Incline Press 110X5, 125X5

Dummbell lat raises face down on incline bench
15X5, 20X5
First time doing these, gonna take some getting used to

One working set of tricep pushdowns

The Tri's were TOAST after this workout...

My sleep hasnt been great as of late, BUT last night i slept 10.5 hours...AWESOME!

now im gonna go eat

McIrish
06-09-2006, 03:03 PM
yeah dude definitely get a blender... I estimate I get 50-60% of my daily calories from peanut butter or milk or olive oil or oats or whey protein or some combination thereof. My roommates are surprised when I eat "real food."

Screw them, those little stick-thin nancies. :)

Banjalien
06-10-2006, 12:17 AM
Edited out content................yay

Banjalien
06-13-2006, 11:18 AM
Squats- 135X5, 155X3ATF, 185X2, 195x3, 185x2, 155x4
Poundages havent went up on squat, but my Range of motion is MUCH better, form still has issues though

SLDL 135X5, 185X5, 205X5, 185X4, 155X3

Hamstring Curls 80X5, 90X3


peace

Banjalien
03-27-2007, 09:36 PM
OKAY, I'm back after not doing this for a year...went dumb, stopped lifting for a a number of months...then started back up with no motivation...Now im back on track, LETS DO IT!

SLDL 135X10 (warmup), 160X7, 210X4, 205X3, 185X 2, 185X5
55DB lunges supersetted with 185 pd Hack Squats; a couple sets...not sure
Some core/AB work

Weight is up to 170 pounds

Banjalien
04-04-2007, 09:35 PM
I did Upper back, tris, and whatnot but i didnt write it down so thats why this entry is same exercises as last one:

SLDL 135X10,160X8,210X5 ,210X4,185X5,185X5
Lunges 55X12, 55X8, 55X5
Hack Squat 135X5, 170X5,170X5
Wrist roller work till my forearms hurt
Overhead Saxon Bends 25 plateX10, 25X10

Banjalien
04-09-2007, 11:09 PM
Dips BWX12, BW+35X10, BW+45X5, BW+50X4
Tricep Pushdown-I dont remeber weights, 4 sets, i believe it was 55-60pds
Incline Bench 110X10, 125X4, 150X1, 140X4
A couple of calf exercises till they hurt

Banjalien
04-15-2007, 12:32 PM
Thursdays workout

Chinups BWX7, X3
Lat Pulldown 150X6, 185X6, 200X4, 175X3
Backrows 3 sets (i dont remember the weights)
DB Curls 35X6,X4/ 30X5
SOme work on seated calf machine

Banjalien
04-15-2007, 12:43 PM
1)Chicken Breasts 480

2)Shake of Champions...LOL...consisting of TOTAL- 1030 calories
Coconut Milk 480
Banana 100
Apple Juice-60
3 scoops protein powder 390

3)Yogurt 120
4)Olive oil 220
5)Olive oil 220

6)Turkey burgers 300
7)Snack Pack 100
8)Oats 300
9)Honey 120
10)some cottage cheese 90 2980
11)Tuna 150 3130
12)

Banjalien
04-15-2007, 10:00 PM
Squats 135X10, 155X5, 160X5 (havent done squats in awhile figured id take it slow)
Leg Extension X X X
SLDL 135X10, 185X5, 205X5, 215X3
Back machine two sets, dont remember the weight
Some calf work

Banjalien
04-17-2007, 10:22 PM
Dips BWX12, 35X6, 45X7, 50X7
Two sets of seated calf raises
Incline Bench 125X6, 140X5, 170XFAILED, 140X3
Tricep Pushdown 110X5, 120X5, 120X2, followed by drop setting till i could no longer do them
Seated DB Lat Raises Lying face down on inclined bench 10X10, 15X5, 15X5

STory of the week:
There is this Chinese man that comes in and does his weekly routine (i see him every week)...get in the squat rack with 135 pounds and move about an inch...im not lying, he BARELY moves at all...I understand if people arent going down all the way, but he almost doesnt move.
The music was worse tonight...REO speedwagon, etc...they were taking REQUESTS too....i did hear someone say over the intercom, we are working on getting some heavy metal...GOOD! because people are starting to dance in the gym, and i can only block out so much deuchebaggery...

I weighed myself and with a pair of shorts on im 174pds...yeehaw, im gaining

Bako Lifter
04-17-2007, 10:25 PM
Nice workout, get that 170 next time :thumbup: .

Banjalien
04-22-2007, 08:24 PM
Chinups BWX5,X4,X3
Lat Pulldowns 155X7, 200X5 (form got bad), 185X5, 170X7
DB Curls 35X8, 35X5, 35X4
Back Rows 155X7, 170X3 (WTH? ive got weaker on these but stronger on everything else...lol)
Seated Curl Machines 140X12, 170X12
Other seated Curl machine 90X5, 90X5 (Slow motion with stretches)

174 pounds today...yay

Banjalien
05-02-2007, 07:32 PM
I've been on vacation for last week, i did go to the gym one day...but it consisted of instructing a 14 year old HOW to do lifts properly and me doing some light squats, SLDL's, dips and lat pulldowns...and swimming an hour or so...not much
Im about to leave for 4 days or so again...so i decided to do a whole body workout today at home (instead of gym)

Regular Deadlifts 135X5, 205X1, 255X1, 275X1, 295X1, 300X1 (havent done regulars in awhile)
SLDL 185X4, 215X5
Overhead Saxon Sidebends 10X10, 15X10
Barbell Bent over rows 135X5, 155X5
DB Swings 55X12,55X16 (i miss this exercise :P)
DB overhead press 50X8
Wrist Roller work till I could take no more.

Im dead ;)


I watched a really good lifting instructional last week, proper form and visualization helps man...the SLDL 215X5 was EASY...deadlift was a piece of cake pushing through the heels, unfortunately 300pds is all i have at home.

Banjalien
05-21-2007, 09:08 AM
I bought a power rack so now i can do everything at home...focus will be better

I'm gonna start a 5X5 routine today

Banjalien
05-21-2007, 09:19 PM
This is the start of a 5X5 routine...i couldnt do bench because my bench hasn't arrived yet so i changed routine a little

Military Press 75X5, 85X5, 95X5, 105X5, 110X5
Squat (ATG) 110X5,115X5,130X5,135X5,145X5
Dips 20X6,30X8,40X5 (note-this is a new dip 'apparatus that i bought for my power cage so my max weight will probably be different)
Pullups/chinups X2, X2
DB Curls 40X5

15mins of interval training (combinations of bodyweight drills, shadowboxing, etc)

Banjalien
05-23-2007, 12:17 PM
Squat (ATG) 110X5,115X5,130X5,130X5
Deadlifts 135X5, 150X5, 170X5, 200X5, 225X5
Bent Over Rows 75X5, 85X5, 95X5, 105X5
Snatches 90X3, 85X5, 90X3


Yeah i know im not following the program exactly yet...im still waiting on my bench to arrive. I am keeping my weights low initially though, so my body can get used to the volume, etc.

Banjalien
05-23-2007, 12:39 PM
Diet

Bacon 300
Honey 120
Pudding 100
Olive 220
Milk 440
Banana 100
Chicken Breasts 270
Rice 150
Black Beans 300
Yogurt 120
Cottage Cheese 90
Tuna 150 2360
Almonds 360 2720 Total so far

Banjalien
05-28-2007, 11:03 AM
Last Fridays workout

Squat 11X5, 115X5, 130X5, 135X5, 140X3, 130X8
Bent over Rows 95X5, 105X5, 110X5, 115X3, 105X8
DB Curls 40X6, 40X5
Pullup/chinups 2X2 chinups, chinups X3

Banjalien
05-28-2007, 12:15 PM
Squats 110X5,115X5,130X5,135X5,150X5
Bent over Rows 85X5,90X5,95X5,105X5,115X5
Weighted Dips BWX5,10X5,20X5,30X5,35X5
Side Bends with DB 55X12
Saxon side bends with 10pdsX10

Banjalien
05-31-2007, 10:15 AM
yesterdays Wednesday workout

Squat 110X5, 115X5, 130X5, 130X5
Military Press 65X5, 70X5, 75X5, 80X5, 10)X5
Deadlifts 140X5, 150X5, 175X5, 205X5, 230X5

Banjalien
06-02-2007, 11:04 AM
Squat 110X5,115X5,130X5,135X5, 160X3, 130X8
Bench 115X5 125X5 135X5 145X5 160X3 145X8
Barbell Row 85X5,90X5,95X5,105X5, 120X3, 95X8
Some eccentric chinup/pullups with 7 pounds
DB curls 45X5

Banjalien
06-05-2007, 08:46 AM
Squat 110X5,115X5,135X5,150X5, 160X5
Bench 115X5 125X5 135X5 150X5 160X5
Barbell Row 85X5,90X5,95X5,105X5,120X5

Banjalien
06-07-2007, 11:31 AM
Squat 115X5, 120X5, 140X5, 140X5
Military Press 65X5, 75X5, 85X5, 90X5, 105X5
Deadlifts 140X5, 150X5, 180X5, 210X5, 240X5
Pullups X3, X3
Side bends 45X12
Saxon side bends 10X8, 25X3

yesterday i did 15 mins of HIIT sprints

peace

Banjalien
06-11-2007, 07:42 PM
Fridays Workout

Squat 115X5,120X5,135X5,150X5, 170X3, 135X8
Bench 115X5 125X5 135X5 150X5 165X3, 135X8
Barbell Row 90X5,95X5,100X5,105X5,125X3,100X8
DB curl 45X9, 45X5

Banjalien
06-11-2007, 09:09 PM
Squat 115X5,120X5,135X5,150X5,170X5
Bench 115X5 125X5 135X5 150X5 165X5

Barbell Row 90X5,95X5,100X5,105X5,125X5
Weighted Dips
Pullups

Banjalien
06-13-2007, 08:48 PM
Squat 115X5,120X5,135X5,135X5
Military Press 65X5, 75X5, 85X5, 95X5, 110X5
Deadlifts 140X5, 150X5, 180X5, 210X5, 245X5
BWX5,10X5,20X5,30X5,40X5

Banjalien
06-15-2007, 10:26 AM
Squat 115X5,120X5,135X5,150X5,175X5, 135X8
Bench 115X5 125X5 135X5 150X5 170X3, 135X8
Barbell Row 90X5,95X5,100X5,105X5,130X3, 100X8
DB Curls 45X, 45X
Chinups

Banjalien
06-18-2007, 10:04 PM
Monday Workout
Squat 115X5,120X5,135X5,150X5,175X5,
Bench 115X5 125X5 135X5 150X5 170X5
Barbell Row 90X5,95X5,100X5,105X5,130X5
DB Curls 45X10, 45X7

Banjalien
06-22-2007, 04:34 PM
Wednesday Workout
Squat 115X5,120X5,135X5,135X5
Military Press 65X5, 75X5, 85X5, 95X5, 115X5
Deadlifts 140X5, 155X5, 180X5, 215X5, 260X5
Pullups X5

Banjalien
06-22-2007, 05:58 PM
Friday Workout
Squat 115X5,120X5,135X5,155X5,180X3,
Bench 115X5 125X5 135X5 155X5 175X3
Barbell Row 95X5,105X5,110X5,115X5,135X5
DB Curls 45X10, 45X7

Banjalien
06-25-2007, 03:51 PM
Monday Workout
Squat 115X5,120X5,135X5,155X5,180X5
Bench 115X5 125X5 135X5 155X5 175X5
Barbell Row 95X5,105X5,110X5,115X5,135X5
Weighted Dips X X X
Pullups X X X

Banjalien
06-27-2007, 08:11 PM
Front Squats 100X5,105X5,110X5,115X5
Military Press 65X5, 75X5, 85X5, 100, 120X5
Weighted Dips X20 X30 X40 X50 X55
Pullups X5 X5
Was supposed to do deadlifts, but felt some soreness in my legs, knees...decided to take off from it

Banjalien
06-29-2007, 02:46 PM
Friday Workout
Squat 115X5,125X5,135X5,155X5,185X3, 135X8
Bench 115X5 125X5 135X5 155X5 180X3,135X8
Barbell Row 95X5,105X5,110X5,115X5,140X3, 110X8

Banjalien
07-02-2007, 07:53 PM
Squat 115X5,125X5,135X5,155X5,185X5
Bench 115X5 125X5 135X5 155X5 180X2 (OH NO, i Failed!)
Barbell Row 95X5,105X5,110X5,115X5,140X5

Banjalien
07-11-2007, 08:39 PM
Okay I took a week off...im reseting the program back a week to start with and its wednesday so Im repeating this previous workout

Squat 115X5,120X5,135X5,135X5
Military Press 65X5, 75X5, 85X5, 100X5, 115X5
Deadlifts 140X5, 150X5, 180X5, 205X5, 235X5

Banjalien
07-14-2007, 08:55 AM
Friday Workout
Squat 115X5,125X5,135X5,155X5,180X3
Bench 115X5 125X5 135X5 155X5 165X3
Barbell Row 95X5,1105X5,115X5,120X5,135X3

Banjalien
07-17-2007, 08:39 PM
Squat 115X5,125X5,135X5,155X5,180X5
Bench 115X5 125X5 135X5 155X5 160X5
Barbell Row 95X5,1105X5,115X5,120X5,135X5

Banjalien
07-19-2007, 12:28 PM
Squat 115X5,120X5,140X5,140X5
Military Press 65X5, 75X5, 85X5, 100X5, 120X5
Deadlifts 140X5, 150X5, 180X5, 205X5, 245X5

Banjalien
07-21-2007, 01:56 PM
Squat 115X5,125X5,135X5,155X5,185X3
Bench 115X5 125X5 135X5 155X5 165X5
Barbell Row 95X5,1105X5,115X5,120X5,140X3

Banjalien
07-23-2007, 08:13 PM
Squat 115X5,125X5,135X5,155X5,185X5
Bench 115X5 125X5 135X5 155X5 165X5
Barbell Row 95X5,1105X5,115X5,120X5,140X5

Banjalien
08-04-2007, 04:30 PM
friday workout
Squat 115X5,125X5,135X5,155X5,195X3, 125X8

Bench 115X5 125X5 135X5 155X5 170X3,125X8

Barbell Row 95X5,1105X5,115X5,120X5,145X3

Banjalien
08-10-2007, 09:42 PM
Wednesday workout
Squat 115X5,135X5,135X5,135X5
Military Press 65X5, 75X5, 85X5, 115X5, 125X5
Deadlifts 140X5, 150X5, 180X5, 205X5, 250X5