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Kana
07-03-2006, 03:02 PM
Monday

Flat Bench - 230x5, 230x5, 230x4, 230x4, 230x3
Incline DB Bench - 75lbs 2x6
Dips - 3x8 BW + 10lbs

BB Curls - 105lbs 3x6
Incline DB Curls - 30lbs 2x10

A.M. Weight - 227lbs

Eszekial
07-03-2006, 03:11 PM
Where you at in Socal? Im in Riverside, particularily Temecula / Murrieta.

How about some starter pics and some stats to get this journal started off right?

Kana
07-03-2006, 03:17 PM
Hey neighbor; I'm in Riverside.

Age: 32
Height:6'2
Weight: 227

I don't know my bf%, even though I have a calibur. When I get some extra time I'll get a %. And I'm going to try and take some pictures within the next few days.

Eszekial
07-03-2006, 03:20 PM
Sounds good!

Congrats on getting this thing started!

"The secret of getting ahead is getting started" - Sally Berger

Kana
07-05-2006, 03:52 PM
I took yesterday off (legs) because of the holiday. And rather than waiting 2 days before getting to the gym I went today and worked on my back.

Back

Chinups - 3x8
Bent Over Rows - 155 lbs 3x8
DL - 275lbs 3x3
Shrugs -205lbs 3x8
Good Mornings - 135lbs 2x10

AM Weight 227

Natetaco
07-05-2006, 04:23 PM
good workout, nice rows n' stuff

McIrish
07-05-2006, 04:24 PM
Real solid deadlifts - was the 275 easy for you?

Kana
07-10-2006, 02:58 PM
After reading the BGB routine over and over, I decided to use it. I was really hyped about starting it today and I had a great workout.


Chest:
Bench 5x5 @ 230 - Big improvement from last week. I think I might jump up to 240 next week.
DB Incline 3x8 @ 65lbs
Weighted Dips 2x8 @ BW+15lbs

Back:
I'm going easy on the rack pulls and deadlifts for a few weeks. I think I'll probably increase the weight next week for my pulls, but deadlifts I'll stick to 225 and work my way up slowly. I want to concentrate on my form before I try to lift big.

Rack Pulls 5x5 @ 225
BB Bent Over Rows 3x8 @ 165 - 10lbs heavier this week and I think I'll add another 10lbs next week.

Calves - New routine and I forgot the sheet, so I didn't know these were supposed to be done today. :(

Abs:
Weighted Crunches 3x12 @ 160lbs. There's no way that was 160.

Natetaco: Thanks bro. I love doing rows.
McIrish: 275 wasn't that easy. As a matter of fact, I think I may have broke my form a bit.

Ammotroop
07-10-2006, 04:14 PM
Dude, I am on BGB now in week six (see journal) and it is awsome! I love the 5 sets of 5 (cept squats cause I want to cry after 4). Every week or 2 I try to add 5 pounds to the bench or deads just to know that I am getting stonger. If you start it your gonna be hooked!

Kana
07-10-2006, 04:21 PM
Ammotroop: When you do your 5x5's, do you wait until you can do the weight 5sets @ 5 reps before you increase the weight? If so, do you think you could handle 10lbs more, rather than 5lbs?

BTW I really think I'm going to enjoy this program. :)

Ammotroop
07-10-2006, 04:26 PM
By the 4th set I dont think I will ever get 5 without a spot if I am lifting heavy enough weight like I should. So If after 3 sets I am still getting 5 unassisted, and fairly easy I would know that I need to move up next week or even a tiny bit on the next set just to test the waters. I kinda did that this week. I started out with 225 and found I was doing it pretty easy for 5, decided that I would try 230. It was not as easy so I know that is where I will start with next week. It is all about what your body is telling you. I will say though. This is probably the most weight I have pushed for the number of sets and reps I do, EVER. BGB is AWSOME! I will be watching your progress on it as well.

Kana
07-10-2006, 04:35 PM
When you are on a 5x5 routine, you don't necessarily have to do all 5 reps. But to start off, you definitely want to get at least 14 total reps and build yourself up to all 25 unassisted. So you should start off at a weight that you'll at least be able to get 14 total, then when you are able to do all 25, increase the weight.

I'll be watching your progress as well. :)

Eszekial
07-11-2006, 09:46 AM
Failure during a set is not a bad thing. Your CNS will develope as well as your muscles.

Keep it up bro.

Progress
07-11-2006, 11:00 AM
What's up! Your bench is owning the rest of your lifts!

Kana
07-11-2006, 04:04 PM
A.M Weight 228

Squats - 5x5 @ 225lbs
45 degree Leg Press - 3x8 @ 315lbs
High foot Placement Leg Press - 3x15 @ 225

Seated DB Curls 5x5 @ 50lbs
Hammer Curls 3x10 @ 40lbs

I can't go ass to the floor with the squats because my knees are a little shot from playing ball, but I'd say I'm about 12inches from the floor. Considering I'm 6'2, that's a long way down.

Overall, I am pleased with my workout today, except for the high foot placement leg press. I didn't really feel it like I think I should have. Next week I'm going to switch to the leg curls to see how that works for me. I'll increase the weight next week for all the exercises.

Eszekial: Thanks brutha!
Progress: Hey P! I know, I'm a bit behind right now. All my life my chest has been the part of my body that was behind too. Ever since I started with the 5x5's, I've made great progress. I'll be increasing the weight on deads and pulls pretty soon. I just really want to focus on form before I go balls out.

DGabe24
07-11-2006, 06:16 PM
Seems like you are really on top of your game Kana, focusing on form is an awesome thing, it's what builds the foundation that you build your strength and size on. Keep up the good work, I'll be stopping in just to make sure you dont need a kick in the as$ :evillaugh

Kana
07-12-2006, 08:54 AM
AM Weight: 228.8 lbs lol @ .8

Off day today and boy do I need it; stairs and walking is a big challenge for me. I woke up this morning and had some minor knee pain in my left knee. However, it is gone now. I think it helped to walk around and move the joints.

DGabe: Thanks for the nice words.

karsel
07-13-2006, 03:54 AM
Haha good to see your going nice and deep for your squats, gotta love the leg pain the next day, i cling to the rails on the way down after my leg routine.
Keep up the work mate.

Eszekial
07-13-2006, 09:02 AM
Stay healthy man.

Keep that knee in check.

Kana
07-13-2006, 03:48 PM
Morning Weight: 228

Chins: 5x5 - I can't wait to start adding weight to the these
HS High Rows: 3x8 @ 180

Standing Military Press: 145 x5, 145x5, 145x5, 145x5, 145x4
Standing Lateral Raises: 3x8 20lb DB's - Shoulders were cashed

Seated Calf Raises: 3x10 @ 140

Weighted Rope Crunches: 3x10 @ 100 - Now that was 100lbs. That other machine sucks.

Karsel: Yeah man, my legs are still freakin sore. :)

Eszek: My knee hasn't bothered me since yesterday morning. I didn't even have to take anything for the pain; it just went away. I'll keep it in check though.

Kana
07-17-2006, 09:04 AM
Monday

Flat Bench: 240x5, 240x5, 240x5, 240x4, 240x3
DB Inclince: 3x8 @ 65lbs
Weighted Dips: 2x6 @ BW + 20lbs

Rack Pulls: 5x5 @ 275lbs
BO Rows: 3x8 @ 165lbs

Weighted Rope Crunches: 3x10 @ 110lbs

All in all in was a pretty good workout. I was a bit nervous because I lifted early, and usually my body doesn't respond that well early in the morning. Good day though!

Kana
07-18-2006, 03:23 PM
Tuesday

Squats: 5x5 @ 225lbs
Leg Press: 3x8 @ 315lbs
Leg Curls: 3x12 @ 110lbs

Seated DB Curls: 5x5 @ 50lbs
Hammer Curls: 3x8 @ 45lbs

Felt BLAH today, so it wasn't a very good workout. :swear:

Progress
07-19-2006, 03:15 PM
We all have off days. You kept the weight up, regardless. Nice work!

Kana
07-20-2006, 03:20 PM
Thursday

Chins: 5x5 @ BW
HS High Rows: 3x8 @90lbs (Thanks to Built for the tip) 1 arm at a time

Bent over lateral raises: (Warmup) 2x10 @15lbs
Standing Shoulder Press: 155x5, 155x5, 155x5, 155x5, 155x4
Standing Lateral raisies: 3x8 @ 20lbs

Abs: 3x10 @ 110lbs

Calves: 3x15 @ (supposed to be) 210lbs

Good workout today. :strong:

Built
07-20-2006, 03:52 PM
You're welcome!

You can do all one side, then all the other side, or alternate arms. Personally, I like alternating - it's a little more efficient time-wise, and you get slightly longer between reps because one side rests while the other does a pull.

Kana
07-24-2006, 03:18 PM
AM Weight 230lbs

Flat Bench: 240x5, 240x5, 240x5, 240x5, 240x4
DB Incline: 3x8 @ 65lbs
Weighted Dips: 3x8 @ BW + 20lbs

Rack Pulls: 5x5 @ 295lbs
BO Rows: 3x8 @ 185lbs

Weighted Crunches: 3x10 @ 110lbs

Kana
07-25-2006, 03:21 PM
Tuesday

Squats: 5x5 @ 235lbs
Leg Press: 3x8 @ 315lbs
Leg Curls: 3x12 @ 110lbs

Seated DB Curls: 5x5 @ 55lbs
Hammer Curls: 3x8 @ 45lbs

Felt great today. Very good workout even though I was sweating like a hooker at confession. :)

Kana
07-27-2006, 04:04 PM
Thursday

Chins: 5x5 @ BW
HS High Row: 3x8 @ 90lbs -- 1 arm at a time

BO Lateral Raises: 3x10 @ 15lbs WU
Push Press: 165x5, 165x5, 165x3, 165x4, 165x3 -- Don't know what happened with that third set.
Standing Lateral Raises: 3x8 @ 20lbs

Decline situps: 3x8 with a 1/4 plate on my chest ---paused for 2 sec. at bottom

Kana
07-31-2006, 04:57 PM
Monday

AM Bodyweight: 230lbs

Flat BB Bench: 240x5, 240x5, 240x5, 240x4, 240x4
DB Incline Press (Palms facing): 3x10 @ 60lbs
Weighted Dips: 10, 8, 7 @ BW + 20lbs

Rack Pulls: 5x5 @ 315lbs
BO BB Rows: 3x8 185lbs
HS Rows: 3x10 @ 70lbs

Weighted Rope Crunches: 3x10 @ 100lbs

Felt like **it today. I'm very tired and now pissed off because my bench went backwards instead of forward. I think I need to drink my shake and have a turkey sandwhich before each workout from now on. Starting tomorrow, I will do just that.

*EDIT* I just noticed that I haven't entered in any Friday workouts. Damn it!!!

Kana
08-01-2006, 03:38 PM
Tuesday

Squats: 5x5 @ 235lbs
Lunges: 3x8 @ 60lb DB's
Leg Curls: 3x12 @ 110lbs

Seated DB Curls: 5x5 @ 55lbs
Hammer Curls: 3x8 @ 45lbs

Seated Calf Raises: 3x15 @ 90lbs

Natetaco
08-01-2006, 03:48 PM
AM Weight 230lbs

Flat Bench: 240x5, 240x5, 240x5, 240x5, 240x4
DB Incline: 3x8 @ 65lbs
Weighted Dips: 3x8 @ BW + 20lbs

Rack Pulls: 5x5 @ 295lbs
BO Rows: 3x8 @ 185lbs

Weighted Crunches: 3x10 @ 110lbs

damn man your so close to getting 240 5x5 in two workouts!! Ah anyway thats a lot of weight your pressin there. Are you a ninja? your name and title makes you seem all ninja like:ninja:

Kana
08-02-2006, 11:47 AM
Thanks Nat! I was hoping to get 5 reps for all five sets, but I felt like crap. :(

HAHA No, I'm not a ninja. Actually, my name means "Dan" in Hawaiian. ;)

Natetaco
08-02-2006, 12:28 PM
Aw man, iv always wanted to know a ninja, anyway you have some pretty good strength there. whats yours weight and height?

Kana
08-07-2006, 04:33 PM
I missed my workouts last week on Thursday and Friday because of interviews. :(

I'm going to start a Westside type routine next week, so I wanted to see what my maxes were since I haven't maxed out in quite some time. I still got some other exercises in too.

Flat BB Bench: WU, 225 x3, 245x3, 255x3, 275x1, 285x1, 295x1--Got stuck half way up and my spotter gave me a quick tap, then I finished it off. I have to work more on my tri's!

Incline DB Press: 3x12@60lbs

Dips: 3x10 @ BW -- This gym didn't have a belt and I haven't had the chance to buy one.

Rack Pulls: 250X3, 275x3, 315x3, 335x3, 355x1, 375x1, 385x1

BO BB Rows: 3x8 @ 185lbs

Weighted Rope Crunches: 3x15 @ 100lbs