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POWERLIFTER87
07-20-2006, 09:11 AM
Hey everyone. This is my first post here. I'll start with a little bit about myself. I've been lifting for just over 2 years, about a year and a half of that time being mostly powerlifting. I just turned 19 about 6 weeks ago. I'm 5'4" and 230lbs. My best lifts are squat- 460lbs., bench- 275lbs.x2, and deadlift- 410lbs,, all RAW and only belt on the squat and deadlift. I have had quite a few injuries the past few months, and I'm taking some time off from squat/deadlift still due to a back injury. So, basically right now, I am focusing mostly on bench, and I am aiming to break the drug-tested bench-only SHW Women's open division American/World Record in AAPF next year (current record is 346.5lbs.). So far all of my training has been done RAW. I'm going to start using a shirt in about 2 months, and training mostly with that until my meet. So, I'll post my training later tonight then.

Pup
07-20-2006, 11:54 AM
Good to see you over here PL87, your lifts are badass for your age. This is a good board, you'll get a lot of support here, although more bodybuilders than powerlifters unlike over at FI. Btw, I post over at FI as Leprechaun, hence any confusion about who the heck I am.

Welcome to WBB :)

POWERLIFTER87
07-20-2006, 09:10 PM
Thanks Pup. Yeah, cool. Thanks. I do a mix of bodybuilding in my lifting anyway, so that's fine.

07/20

Warmup- DB Flyes
20sx10x2

Bench Press
45x10x2
135x6x3
185x15 PR
205x10 PR
225x5

Did some high-rep benching. All sets were about 1 rep short of failure, b/c coming back from injury, but still got a couple PRs here.

Flat DB Press
70sx13
80sx10
90sx7
100sx2
100sx3

Went pretty well, but definitely not the best db pressing I've done. Last 2 sets were not good at all. The 100s I was using felt like one weighed 5lbs. more and I was off balance on them. I will have to use the other set next time. In comparison, I've done 100sx7 a few weeks back.

DB Shoulder Press
50sx12 PR
55sx7
55sx7
55sx6

These went pretty well. Only second time doing them, so a lot of room for improvement here.

Tricep Pushdowns -Close-Grip Angled Bar on Lat Pulldown
75x12 PR
87.5x8 PR
100x3
100x3
Drop Set: 100x3, 75x5, 50x8

The lat pulldown at my gym is an extremely hard cable compared to all the rest I have seen, so that's why the weights may seem off. Went good though.

Skullcrushers
65x10
85x7
105x4 PR
105x3
105x3

Only the 5th time I done these and they're awesome. Really happy with them today.

Weight: 228lbs.
Grade: A-
Time: 2hrs. 40mins.

LiftingKid
07-21-2006, 06:32 AM
Thanks Pup. Yeah, cool. Thanks. I do a mix of bodybuilding in my lifting anyway, so that's fine.

07/20

Warmup- DB Flyes
20sx10x2

Bench Press
45x10x2
135x6x3
185x15 PR
205x10 PR
225x5

Did some high-rep benching. All sets were about 1 rep short of failure, b/c coming back from injury, but still got a couple PRs here.

Flat DB Press
70sx13
80sx10
90sx7
100sx2
100sx3

Went pretty well, but definitely not the best db pressing I've done. Last 2 sets were not good at all. The 100s I was using felt like one weighed 5lbs. more and I was off balance on them. I will have to use the other set next time. In comparison, I've done 100sx7 a few weeks back.

DB Shoulder Press
50sx12 PR
55sx7
55sx7
55sx6

These went pretty well. Only second time doing them, so a lot of room for improvement here.

Tricep Pushdowns -Close-Grip Angled Bar on Lat Pulldown
75x12 PR
87.5x8 PR
100x3
100x3
Drop Set: 100x3, 75x5, 50x8

The lat pulldown at my gym is an extremely hard cable compared to all the rest I have seen, so that's why the weights may seem off. Went good though.

Skullcrushers
65x10
85x7
105x4 PR
105x3
105x3

Only the 5th time I done these and they're awesome. Really happy with them today.

Weight: 228lbs.
Grade: A-
Time: 2hrs. 40mins.

Your already doing full ROM benching and fairly heavy.....YAY :D

So I am guessing your pec is pretty much healed then?

Bob
07-21-2006, 06:46 AM
Welcome aboard PL87...
Awesome lifting for anyone.. let alone a young women..
Good luck with the injuries.. and your goals..

POWERLIFTER87
07-21-2006, 09:50 PM
Your already doing full ROM benching and fairly heavy.....YAY :D

So I am guessing your pec is pretty much healed then?

Yeah, I'm gonna do one more lighter week, then start my new cycle.


Welcome aboard PL87...
Awesome lifting for anyone.. let alone a young women..
Good luck with the injuries.. and your goals..

Thanks bearwolf.

POWERLIFTER87
07-21-2006, 10:02 PM
07/21

Only slept around 5 hours last night and I had to train early today, since I started my new job in the afternoon. My friend from the gym got fired this week for something he never did and today I found out the reason why and who lied about it. This made me extremely pissed off when my other friend told me halfway through my workout, but I did lift better because of it I think.

Lat Pulldowns - Wide Overhand Grip
50x10x2
100x18 PR
125x14 PR
150x9 PR
175x5 PR
187.5x3 PR
175x4

These went really awesome today.

Chest-supported Rows
90x12
140x6
160x6 PR
180x2
180x3
180x5 PR
200x3 PR
200x2

First few sets weren't too good, but I made up for that at the end.

Hammer Curls
50sx8
55sx6 PR
60sx4 PR
65sx4 PR
65sx3
65sx3

Also went great today.

Weight: N/A
Grade: A
Time: 1hr. 30mins.

LiftingKid
07-22-2006, 11:51 AM
07/21

Only slept around 5 hours last night and I had to train early today, since I started my new job in the afternoon. My friend from the gym got fired this week for something he never did and today I found out the reason why and who lied about it. This made me extremely pissed off when my other friend told me halfway through my workout, but I did lift better because of it I think.

Lat Pulldowns - Wide Overhand Grip
50x10x2
100x18 PR
125x14 PR
150x9 PR
175x5 PR
187.5x3 PR
175x4

These went really awesome today.

Chest-supported Rows
90x12
140x6
160x6 PR
180x2
180x3
180x5 PR
200x3 PR
200x2

First few sets weren't too good, but I made up for that at the end.

Hammer Curls
50sx8
55sx6 PR
60sx4 PR
65sx4 PR
65sx3
65sx3

Also went great today.

Weight: N/A
Grade: A
Time: 1hr. 30mins.


Nice back and biceps work.

getfit
07-22-2006, 11:57 AM
pretty impressive numbers young lady,i'm going to like reading your log.

bill
07-22-2006, 12:14 PM
Wow strong for a guy or gal! What are you doing the rows on HS? Just curious thats big wt! Good luck with the back and break the bench record!

POWERLIFTER87
07-23-2006, 09:34 AM
LiftingKid- Thanks.
getfit- Thanks. I'll try to make it interesting.
bill- Thanks. The CS Rows are on some kind of plate-loaded HS type thing. Don't know if it's actually HS or a different company. And I will break the bench record. That will be my first meet.

POWERLIFTER87
07-24-2006, 09:02 PM
07/24

Warmup: DB Flyes/Shoulder Raises

Bench Press
45x10x2
135x6
2-Board
135x6
185x5
215x10 PR
225x8+2Rest Pause PR
215x10
210x5

Well, first few sets went well. Reinjured my pec on the last set, and just stopped at the end of that rep. I decided I'm going to take the next 4 weeks off from chest work this time. That seems like a better idea.

Front Raises
20sx10x5

Went pretty light on these. Easy.

Side Raises
20sx10x5

Same here.

Tricep Pushdowns (On lat pulldown)
Close-Grip Angled Bar:
75x10
75x15 PR
87.5x6
75x15
75x12
1-Arm (Each):
25x10
37.5x4
37.5x4
25x15
25+5lb.platex8

These went pretty well. First set on each was just feeling it out. Also, 87.5 set hurt a bit so just did the higher reps with 75. Then 1-arm I haven't done before and those were good.

Plate-Loaded Curl Machine
50x12
70x8
90x5
100x3
50x13

I was going to end with barbell curls today, but my wrist was bothering me warming up with the bar and I did this instead. Don't know exactly what it's called.

Weight: 230lbs.
Grade: B
Time: Don't remember exactly

LiftingKid
07-25-2006, 07:03 AM
07/24

Warmup: DB Flyes/Shoulder Raises

Bench Press
45x10x2
135x6
2-Board
135x6
185x5
215x10 PR
225x8+2Rest Pause PR
215x10
210x5

Well, first few sets went well. Reinjured my pec on the last set, and just stopped at the end of that rep. I decided I'm going to take the next 4 weeks off from chest work this time. That seems like a better idea.

Front Raises
20sx10x5

Went pretty light on these. Easy.

Side Raises
20sx10x5

Same here.

Tricep Pushdowns (On lat pulldown)
Close-Grip Angled Bar:
75x10
75x15 PR
87.5x6
75x15
75x12
1-Arm (Each):
25x10
37.5x4
37.5x4
25x15
25+5lb.platex8

These went pretty well. First set on each was just feeling it out. Also, 87.5 set hurt a bit so just did the higher reps with 75. Then 1-arm I haven't done before and those were good.

Plate-Loaded Curl Machine
50x12
70x8
90x5
100x3
50x13

I was going to end with barbell curls today, but my wrist was bothering me warming up with the bar and I did this instead. Don't know exactly what it's called.

Weight: 230lbs.
Grade: B
Time: Don't remember exactly

Hey, it's not like getting an injury on the last set of something is anything new to me. Get well soon PL87.

Pup
07-25-2006, 07:14 AM
Good session, I hope the pec heals quickly.

getfit
07-25-2006, 07:34 AM
wow, i'm impressed, so strong :)

POWERLIFTER87
07-25-2006, 08:40 PM
Thanks everyone.

07/25

Leg Press
180x10x2
270x10
360x10
450x10
540x10
630x10 PR
720x10 PR
810x5 PR
810x8 PR
900x5 PR
900x4

These were just amazing today. Huge improvement from last week. Only the first 810 set wasn't that good. Everything else went awesome.

Hip Abduction Machine
180x8
180+5lbs. platex6
180+5lbs. platex6
180+5lbs. platex5
180+5lbs. platex5

First time doing this. My friend said these were good to help with squats. I had no idea what it was even before today.

Leg Curls
100x10 PR
120x7 PR
140x4 PR
140x3
120x4

Getting better slowly. I really suck at these.

Seated Calf Raises
50x12
90x12
140x8
180x3
90x15

Also something I've never done. Very hard. I thought it would be easier to do more weight based on what I squat and leg press and such, but I guess not.

Weight: 231lbs. (Finally over 230 for the first time in months)
Grade: A
Time: 2hr. 30mins.

getfit
07-26-2006, 03:59 AM
900 on leg press *faints* looking great hon! :)

LiftingKid
07-26-2006, 06:46 AM
Thanks everyone.

07/25

Leg Press
180x10x2
270x10
360x10
450x10
540x10
630x10 PR
720x10 PR
810x5 PR
810x8 PR
900x5 PR
900x4

These were just amazing today. Huge improvement from last week. Only the first 810 set wasn't that good. Everything else went awesome.

Hip Abduction Machine
180x8
180+5lbs. platex6
180+5lbs. platex6
180+5lbs. platex5
180+5lbs. platex5

First time doing this. My friend said these were good to help with squats. I had no idea what it was even before today.

Leg Curls
100x10 PR
120x7 PR
140x4 PR
140x3
120x4

Getting better slowly. I really suck at these.

Seated Calf Raises
50x12
90x12
140x8
180x3
90x15

Also something I've never done. Very hard. I thought it would be easier to do more weight based on what I squat and leg press and such, but I guess not.

Weight: 231lbs. (Finally over 230 for the first time in months)
Grade: A
Time: 2hr. 30mins.

So do the Hip abductors act as stablilizers of the legs during a squat? Nice leg pressing PL87.

Sidior
07-26-2006, 07:31 AM
Fantastic numbers in here, looking forward to following your progress. Can't wait to see you break the bench record.

POWERLIFTER87
07-27-2006, 08:47 PM
Thanks everyone.
LiftingKid- Yeah, I think so.

07/27

Front Raises SS/ Side Raises
15sx10/15sx10
20sx10/20sx10
25sx10 PR/25sx10 PR
30sx7 PR/30sx7 PR
30sx6/30sx8 PR

Most weight I've ever used on either of these. Went great.

Rope Triceps Pushdowns (on lat pulldown)
50x10
75x4
75x4
75x4
75x4

Pretty good. Elbows were bothering me some on these and that almost never happens.

Skullcrushers
50x10
50x10
70x8
90xDid Not Attempt

First few sets were ok. Way short of failure. I was going to go moderately heavy, but when I unracked 90 and went down about 1 inch it hurt too bad so I just racked it and stopped doing these.

I did a bunch of other triceps stuff and figured out what I could and couldn't do and ended with r/c stuff. Let's just say it makes all this even more depressing and leave it at that.

Weight: 229lbs.
Grade: B
Time: 2hrs.

Well anyways, after tomorrow, I'm cutting down the volume a lot the next 2 weeks, the first being moderate weight (might do leg press heavy one more time and possibly a few other things), the second being really light, each with 2 upper days and 2 lower days. Then, I'm taking a week off. After that, I'm really hoping all this **** will be over with. I want to get back to training for real, and I'm not making the same mistakes again. The one good thing I guess that came from all this is that I learned that I can no longer keep training so heavy (over 90%) 4 times a week all the time like I did for a long time when I started lifting. Also, I'm learning how to deal with injuries and take it more seriously than I was at first, and this time not lift heavy right away at least for a few weeks.

Guido
07-27-2006, 09:07 PM
Holy crap! :omg: I first saw your numbers and was impressed. Then I saw that you are a woman and about sh*t my pants! Great work! I know you'll be breaking plenty of records in your time, and you're only just beginning...

muscle chic
07-28-2006, 06:11 AM
wow!! NICE WORKOUTS!!!

POWERLIFTER87
07-29-2006, 07:17 AM
Thanks Guido and musclechic.

Yesterday's Training

07/28

Cable Rows (Wide/Palms facing each other grip)
50x10x2
100x10
150x8
175x4
175x4
175x4

Pretty good.

Hammer Curls
50sx8
60sx6 PR
70sx3 PR
70sx2

First few sets were great. On the last set, when I picked up the dbs to start, did something to the tendons in the back of my hand. Not the first time this has happened, as it's happened a few times in sports when I was younger, but is the first time from lifting. Only got 2 reps, as then I couldn't grip it anymore. Was gonna do a 5th set, but I couldn't hold the weight.

Chest-supported Rows (Underhand grip)
90x10
140x10
180x4
180x5
180x5

So, now I taped my hand with duct tape (only thing I had in my bag that I thought might help) and used straps to do these. Considering that I still had a real hard time gripping the handles, these weren't too bad.

Cable Curls (Each Arm)
30x12
40x10
50x6
50x6

Was gonna do barbell or db curls, but both of those really were out of the question. So, this was the only thing I could think of to do a few more sets of biceps.

Weight: 230lbs.
Grade: B
Time: 1hr. 30mins.

LiftingKid
07-29-2006, 09:21 AM
Thanks Guido and musclechic.

Yesterday's Training

07/28

Cable Rows (Wide/Palms facing each other grip)
50x10x2
100x10
150x8
175x4
175x4
175x4

Pretty good.

Hammer Curls
50sx8
60sx6 PR
70sx3 PR
70sx2

First few sets were great. On the last set, when I picked up the dbs to start, did something to the tendons in the back of my hand. Not the first time this has happened, as it's happened a few times in sports when I was younger, but is the first time from lifting. Only got 2 reps, as then I couldn't grip it anymore. Was gonna do a 5th set, but I couldn't hold the weight.

Chest-supported Rows (Underhand grip)
90x10
140x10
180x4
180x5
180x5

So, now I taped my hand with duct tape (only thing I had in my bag that I thought might help) and used straps to do these. Considering that I still had a real hard time gripping the handles, these weren't too bad.

Cable Curls (Each Arm)
30x12
40x10
50x6
50x6

Was gonna do barbell or db curls, but both of those really were out of the question. So, this was the only thing I could think of to do a few more sets of biceps.

Weight: 230lbs.
Grade: B
Time: 1hr. 30mins.

I feel bad for you :(

Ah well, I am more injury prone than anyone.

YoBrickWall
07-29-2006, 02:27 PM
dam girl yo got some mighty numbers there..couple more hundred and im history.. ive done the AAPF and like ther sanction

YVW

getfit
07-29-2006, 02:47 PM
Girl you Rock big time!

POWERLIFTER87
07-31-2006, 08:24 PM
I had to work long hours the last 3 days straight and yesterday I walked at least 10miles if not more at work. Needless to say I hate that job. At least I get to eat often in between though.

Also, I was looking through some of my old lifting journals today, and that's how I got the idea for this workout, as well as some ideas for what I'll be doing in a few weeks.

07/31

Barbell Curls
50x8x2
70x8
90x6
110x3 PR
115x2 PR
100x5

Skullcrushers
50x8x2
70x8
90x8 PR
110x4 PR
115x3 PR
100x6 PR

Hammer Curls
50sx8
55sx8 PR
60sx6
65sx5 PR
70sx3
60sx5

Tricep Pushdowns (Close-Grip Angled Bar on lat pulldown)
50x12
75x10
100x4 PR
100x4
100+5lbs.x2 PR
75x16 PR

Weight: 231lbs.
Grade: A
Time: 2hrs.

Comments: Only thing I have to say is everything went extremely well today. Just basic biceps/triceps work. PRs on everything.

LiftingKid
07-31-2006, 08:28 PM
I had to work long hours the last 3 days straight and yesterday I walked at least 10miles if not more at work. Needless to say I hate that job. At least I get to eat often in between though.

Also, I was looking through some of my old lifting journals today, and that's how I got the idea for this workout, as well as some ideas for what I'll be doing in a few weeks.

07/31

Barbell Curls
50x8x2
70x8
90x6
110x3 PR
115x2 PR
100x5

Skullcrushers
50x8x2
70x8
90x8 PR
110x4 PR
115x3 PR
100x6 PR

Hammer Curls
50sx8
55sx8 PR
60sx6
65sx5 PR
70sx3
60sx5

Tricep Pushdowns (Close-Grip Angled Bar on lat pulldown)
50x12
75x10
100x4 PR
100x4
100+5lbs.x2 PR
75x16 PR

Weight: 231lbs.
Grade: A
Time: 2hrs.

Comments: Only thing I have to say is everything went extremely well today. Just basic biceps/triceps work. PRs on everything.

Solid arms training. How was your wrist doing particularly with db exercises? Your elbow?

POWERLIFTER87
07-31-2006, 09:46 PM
Solid arms training. How was your wrist doing particularly with db exercises? Your elbow?
Thanks. I never had an elbow injury. I used wrist wraps on the curl movements and that helped stop most of the wrist pain.

Built
07-31-2006, 11:15 PM
Okay, I don't know HOW I missed your gym log - girl, you would have been damned good help on the farm!

Thanks for dropping by my log - otherwise, I'd still be in the dark about you!

getfit
08-01-2006, 02:40 AM
strong as ever is all i can say!

Pup
08-01-2006, 07:35 AM
Awesome arm work, your biceps should be pretty tore up after all of that.

POWERLIFTER87
08-01-2006, 10:07 AM
Pup- Thanks. Yeah, actually biceps are not too sore after that, but for some reason my triceps are extremely sore. I've noticed that a lot recently with isolation work, my triceps are more sore than ever even moreso than with benching.
getfit- Thanks.
Built- Thanks. I've always wanted to live on a farm actually, but I never have. Seemed like a pretty awesome job (you never have to worry about punching in on time) and you get to kill and grow all your own food and you can eat anytime you want.

POWERLIFTER87
08-01-2006, 10:40 AM
I'm going to start keeping track of my diet on here, too. Or at least try to as best as I can. I want to bulk to 240-250 range by the end of the year, but I want to do it mostly clean (unlike how I have in the past, although for that time it worked good and I don't regret any of it). In the past 2 years, I've bulked from 145 to 238, cut to 224, and now I'm around 230-231. I don't really know what my bf% is, but I might have to do that some time in the near future. For now, I'll keep track with measurements and the scale of course. Haven't done measurements for awhile anyway, so now's not a bad time.

So, starting measurements at 5'4" 231lbs.:

Chest (under armpits): 49"
Waist: 39"
Biceps: 18"
Forearms: 14"
Quads: 28"
Calfs: 17.5"
Neck 17.5"

I'll post today's diet later on along with my training later today.

getfit
08-01-2006, 10:47 AM
18' bicep *faints* wow, those are some big guns gal ;)

POWERLIFTER87
08-01-2006, 08:58 PM
08/01

Training

Leg Press
180x10x2
270x10
360x10
450x10
540x10
630x10
720x8
810x4
900x3+1Asst.
900x3+1Asst.
540x12

Hip Abduction
170x8
180x6
190x4 PR
190x4
190x4

Leg Curls
80x10
80x10
100x8
100x8
120x6

Weight: 230lbs.
Grade: B
Time: 2hrs.

Comments:
-Leg Press went fairly well, considering all the walking I had to do at work this weekend and how sore I was. My quads kept cramping after each of the first 6 sets, but I just decided to try and go heavy anyways and it got better as the sets went on, although I couldn't put up nearly the weight I wanted to. That's my last heavy session of it for awhile.
-Hip abduction went moderately heavy and leg curls were light today.

Diet

-Meal 1: protein shake w/ half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: 8oz. chicken w/gravy and 2servings sweet potatoes
-Meal 4: 2cups milk
-Meal 5: 10 chicken breast tenders and yogurt
-Meal 6 (pre-w/o): protein shake
-Meal 7 (during w/o): energy drink
-Meal 8 (post-w/o): protein bar
-Meal 9: 6oz. chicken w/gravy and 3servings sweet potatoes
Later:
-Meal 10: 4cups milk and chocolate chip cookie

Calories: 4810 (slightly low today, but pretty close)

I'm going to figure out the macro breakdown of the protein/carbs/fat tomorrow, and then I'll post that for tomorrow's diet.

POWERLIFTER87
08-02-2006, 09:12 PM
08/02

Training - Off Day

Diet

-Meal 1: protein shake w/ half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: 8oz. beef w/prego sauce and 1serving sweet potatoes
-Meal 4: 2cups milk
-Meal 5: 10 chicken breast tenders and yogurt
-Meal 6: microwave pizza
-Meal 7: protein bar
-Meal 8: 8oz. chicken w/gravy and 3servings sweet potatoes
Later:
-Meal 9: 4cups milk and small bag doritos

Calories: 4840
Protein: 377
Carbs: 461
Fat: 157.5

Not too bad for an off day, but trying to make it cleaner and at least 5000 calories a day.

LiftingKid
08-03-2006, 07:21 AM
YAY for Prego! Microwave pizza......HOW COULD YOU!






;)

YoBrickWall
08-03-2006, 09:12 AM
i lov the volume.. to bad we dont live closer,we d make good workout partners

YBW

POWERLIFTER87
08-03-2006, 09:03 PM
i lov the volume.. to bad we dont live closer,we d make good workout partners

YBW

Thanks. That's actually much lower volume than what I have been doing recently. Where do you live?

Natetaco
08-03-2006, 09:26 PM
holy SH!T you are strong! thats some awsome lifting

POWERLIFTER87
08-03-2006, 09:27 PM
08/03

Training

Front Raises SS w/Side Raises
10sx10/10sx10
15sx8/15sx8
20sx12/20sx12
20sx12/20sx12
20sx12/20sx12

Preacher Curls (Each Arm)
30sx12 PR
35sx8 PR
40sx7 PR
45sx4 PR
45sx3+1Asst.
Drop Set: 30sx4+1Asst.

Lat Pulldowns
100x10
100x10
100x10

Concentration Curls (Each Arm)
30sx8 PR
35sx5 PR
40sx4 PR
40sx4

R/C stuff- 6sets

Weight: 231lbs.
Grade: A
Time: 1hr. 50mins.

Comments:
-Biceps work went awesome. I've gotten so much stronger at those movements the last few weeks.
-Shoulder work was pretty light, went well.
-Did pulldowns real light today, since my back has been hurting bad again and they tend to help some.

Diet

-Meal 1: protein shake w/ half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 4: 2cups milk
-Meal 5: 10 chicken breast tenders and yogurt
-Meal 6 (pre-w/o): protein shake
-Meal 7 (during w/o): energy drink
-Meal 8 (post-w/o): protein bar
-Meal 9: 8oz. chicken w/gravy, 3servings sweet potatoes, and 2cups milk
Later:
-Meal 10: 3cups milk

Calories: 4920
Protein: 393
Carbs: 509
Fat: 119.5

Much better diet today. Almost right on.


Taking the next 10days off training. I need a break. I'll be lifting again starting Monday 08/14.

POWERLIFTER87
08-03-2006, 09:31 PM
holy SH!T you are strong! thats some awsome lifting
Thanks Nate. This has been nothing recently compared to what I have done, but still getting over some injuries. You'll see some big numbers again within the next few months.

POWERLIFTER87
08-04-2006, 09:55 PM
08/04

Training - Off: Recovery Day 1 of 10

~3-4 miles cardio at work

Diet

-Meal 1: protein shake w/ half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 4: 2cups milk
-Meal 5: 6oz. chicken w/gravy and 2servings sweet potatoes
-Meal 6: Mass XXX shake made w/2cups milk
-Meal 7: double cheeseburger, hot dog, and strawberry milkshake
-Meal 8: Mass XXX shake made w/2cups milk
Later:
-Meal 9: 5 chicken breast tenders and yogurt

Calories: 6685
Protein: 440
Carbs: 770
Fat: 210.5

Just right for a work day.

getfit
08-05-2006, 03:28 AM
Training looks good, strength is beyond me even with injuries :)

muscle chic
08-05-2006, 06:19 AM
I have to agree with "Getfit" !! Strong girl!!

LiftingKid
08-05-2006, 02:43 PM
Try to enjoy your time off. Make new recipes with prego :)

POWERLIFTER87
08-05-2006, 09:41 PM
Thanks getfit and musclechic.
LiftingKid- I don't know why you are so obsessed about prego sauce, but yeah I'll try to enjoy my week off.

POWERLIFTER87
08-05-2006, 09:54 PM
08/05

Training - Off: Recovery Day 2 of 10

~3-4miles cardio at work again

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: 8oz. beef w/prego sauce and 1serving sweet potatoes
-Meal 4: 1cup milk
-Meal 5: 6oz. chicken w/gravy and 2servings sweet potatoes
-Meal 6: Mass XXX shake made w/2cups milk
-Meal 7: double cheeseburger, hot dog, and strawberry milkshake
-Meal 8: Mass XXX shake made w/2cups milk
Later:
-Meal 9: 5 chicken breast tenders and yogurt

Calories: 6385
Protein: 431
Carbs: 722
Fat: 202.5

Slightly low for a work day, usually aim for at least 6500 calories, but still not bad. I woke up later today, so didn't eat quite as much before work.

POWERLIFTER87
08-06-2006, 11:07 PM
08/06

Training - Off: Recovery Day 3 of 10

~5miles cardio at work

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 4: 6oz. chicken w/gravy and 2servings sweet potatoes
-Meal 5: Mass XXX shake made w/2cups milk
-Meal 6: 8oz. chicken w/gravy and 3servings sweet potatoes
-Meal 7: Mass XXX shake made w/2cups milk
-Meal 8: 5 chicken breast tenders, yogurt, and 1cup milk

Calories: 5650
Protein: 444
Carbs: 710
Fat: 112

Didn't eat as much as I should have today. Not happy about that. I can't get the same kinds of food on Sundays, since the food places I can usually get food from close before I get my lunch break. Also, woke up late again. Still I should have had another meal either way.

YoBrickWall
08-07-2006, 04:47 AM
live in the northern part of MICHIGAN... tend to move alot when im bored...my volume is way down too.. i used to do two bodyparts a day with same volume but nobody could keep up so i dropped to one a day

YBW

POWERLIFTER87
08-07-2006, 09:43 AM
live in the northern part of MICHIGAN... tend to move alot when im bored...my volume is way down too.. i used to do two bodyparts a day with same volume but nobody could keep up so i dropped to one a day

YBW

Yeah, I live in western New York. I've always trained alone, so I just train however I choose to.

POWERLIFTER87
08-07-2006, 10:07 PM
4 days off of work now; should be good.

08/07

Training- Off: Recovery Day 4 of 10

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 4: 2cups milk
-Meal 5: microwave pizza
-Meal 6: 10 chicken breast tenders and yogurt
-Meal 7: 8oz. chicken w/gravy and 3servings sweet potatoes
-Meal 8: 5cups milk
Later:
-Meal 9: protein bar

Calories: 4890
Protein: 364
Carbs: 510
Fat: 156

Pretty good diet for an off day.

LiftingKid
08-08-2006, 11:48 AM
4 days off of work now; should be good.

08/07

Training- Off: Recovery Day 4 of 10

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 4: 2cups milk
-Meal 5: microwave pizza
-Meal 6: 10 chicken breast tenders and yogurt
-Meal 7: 8oz. chicken w/gravy and 3servings sweet potatoes
-Meal 8: 5cups milk
Later:
-Meal 9: protein bar

Calories: 4890
Protein: 364
Carbs: 510
Fat: 156

Pretty good diet for an off day.

Your eating quite a bit of food during this recovery time. Have you gained much weight?

Pup
08-08-2006, 06:47 PM
Some nice training lately, hope the break goes well and you come back all healed.

Built
08-08-2006, 08:15 PM
Your diet makes me consider switching disciplines.

6500 calories (!) :cry:

POWERLIFTER87
08-08-2006, 08:58 PM
LiftingKid- I dunno yet. I'll see on Monday. And I always eat a lot.
Pup- Thanks. Yeah, I hope so too.
Built- Yeah, I love eating, what can I say. You have to eat big to get big, and that's what I do.

POWERLIFTER87
08-08-2006, 09:16 PM
08/08

Training- Off: Recovery Day 5 of 10

Halfway there, I can't wait to lift.

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: 8oz. beef w/prego sauce and 1serving sweet potatoes
-Meal 4: 2cups milk
-Meal 5: 2slices cheese pizza at sbarro's
-Meal 6: 10 chicken breast tenders and yogurt
-Meal 7: 8oz. chicken w/gravy and 3servings sweet potatoes
-Meal 8: 4cups milk
Later:
-Meal 9: protein bar

Calories: 5062
Protein: 385
Carbs: 516
Fat: 162

YoBrickWall
08-09-2006, 04:36 AM
damm your making me hungry.. what kinda protein bar u eat?

YBW

Nosaj
08-09-2006, 05:16 PM
Daaaaaaaaaamn!!! You're one badass chick, killer workouts!!! And nice diet, sans the pizza. :thumbup: Incredible strength! :strong: I'll be lurking around watching your split and diet seeing as your progress is just a bit ahead of mine and I could learn from you. Keep on truckin', and best of luck with the recovery! :clap:

POWERLIFTER87
08-09-2006, 10:17 PM
YBW- It's Nitrotech, strawberry cheesecake flavor.
Nosaj- Thanks.

POWERLIFTER87
08-09-2006, 10:49 PM
08/09

Training- Off: Recovery Day 6 of 10

Went to the county fair today. They have awesome food. Probably walked about 4 miles again.

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: 8oz. beef w/prego sauce and 1serving sweet potatoes
-Meal 4: 2cups milk
-Meal 5: 10 chicken breast tenders and yogurt
-Meal 6: microwave pizza
-Meal 7: 12oz. t-bone steak, 4 small buttered baked potatoes, tomato, and dinner roll
-Meal 8: 8oz. cheeseburger
-Meal 9: 2cups milk

Calories: 5471
Protein: 353
Carbs: 465
Fat: 241.5

Definitely not that clean of diet today, but the fair's only once a year and probably the first time this year I got to have steak.

LiftingKid
08-10-2006, 05:38 AM
08/09

Training- Off: Recovery Day 6 of 10

Went to the county fair today. They have awesome food. Probably walked about 4 miles again.

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: 8oz. beef w/prego sauce and 1serving sweet potatoes
-Meal 4: 2cups milk
-Meal 5: 10 chicken breast tenders and yogurt
-Meal 6: microwave pizza
-Meal 7: 12oz. t-bone steak, 4 small buttered baked potatoes, tomato, and dinner roll
-Meal 8: 8oz. cheeseburger
-Meal 9: 2cups milk

Calories: 5471
Protein: 353
Carbs: 465
Fat: 241.5

Definitely not that clean of diet today, but the fair's only once a year and probably the first time this year I got to have steak.

Still looks kinda clean. Minus the pizza and cheese burger ;) How do you add up all of these macronutrients, I would be very confused?

POWERLIFTER87
08-10-2006, 09:08 PM
Still looks kinda clean. Minus the pizza and cheese burger ;) How do you add up all of these macronutrients, I would be very confused?

It's easy. Most foods you buy at the grocery store have labels on them and you just read off those. For most other things, you can look online for what it is. There is many databases that have tons of different kinds of foods and it tells you the same thing as the labels.

POWERLIFTER87
08-10-2006, 09:32 PM
08/10

I went to the store today and got police belt, handcuffs, flashlight, key rings, and holders for my job today. I was told to get the stuff 3 weeks ago when I started and I figured they'd yell at me soon if I didn't. Cost about 3 days pay (and I don't get reimbursed), but I think I'll be at this job for a few years at least, so it's not too bad.

Training- Off: Recovery Day 7 of 10

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: 8oz. beef w/prego sauce and 2serving sweet potatoes
-Meal 4: 2cups milk
-Meal 5: 2 cheeseburgers
-Meal 6: 10 chicken breast tenders and yogurt
-Meal 7: 8oz. chicken w/gravy and 3servings sweet potatoes
-Meal 8: 6cups milk

Calories: 5386
Protein: 380
Carbs: 509
Fat: 201

Today was a pretty good day overall.

POWERLIFTER87
08-11-2006, 10:12 PM
08/11

Training- Off: Recovery Day 8 of 10

~8miles cardio at work

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: 8oz. beef w/prego sauce and 2serving sweet potatoes
-Meal 4: 3cups milk
-Meal 5: 6oz. chicken w/gravy and 2servings peas
-Meal 6: Mass XXX shake made w/2cups milk
-Meal 7: double cheeseburger, hot dog, and strawberry milkshake
-Meal 8: Mass XXX shake made w/2cups milk
Later:
Meal 9: 5 chicken breast tenders and yogurt

Calories: 6654
Protein: 428
Carbs: 736
Fat: 218.5

Right on today.


I work a double shift tomorrow from 330pm until 800am on Sunday, so that's really gonna suck, but at least it's not often. Got to figure out how to eat tomorrow and everything. Going to have to take a lot of food to work with me.

RipStone
08-12-2006, 12:55 PM
I can defintley learn a thing or two about eating from you, haha. Thanks for letting me know about this journal. I appreciate it. :bow:

YoBrickWall
08-13-2006, 09:42 AM
darn i was hoping you lived in ohio so you could beat the crap out of Cocoa for me,kidding... i train a guy who does toughman contest, he has fought new york bad boy, ever heard of him?
awesome workout and volume

YBW

LiftingKid
08-13-2006, 02:52 PM
*wonders how PL87's double shift was*

POWERLIFTER87
08-13-2006, 04:02 PM
darn i was hoping you lived in ohio so you could beat the crap out of Cocoa for me,kidding... i train a guy who does toughman contest, he has fought new york bad boy, ever heard of him?
No, I haven't.


awesome workout and volume

Was this supposed to be a joke?

POWERLIFTER87
08-13-2006, 04:03 PM
I can defintley learn a thing or two about eating from you, haha. Thanks for letting me know about this journal. I appreciate it. :bow:
LOL. No problem.

POWERLIFTER87
08-13-2006, 04:04 PM
*wonders how PL87's double shift was*
Well, if you go on AIM, I'll tell you about it.

POWERLIFTER87
08-13-2006, 04:55 PM
08/12-08/13

Training- Off: Recovery Days 9-10 of 10

~10miles cardio at work

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: 8oz. beef w/prego sauce and 2serving sweet potatoes
-Meal 4: 5 chicken breast tenders, 1.5servings peas, and 1cup milk
-Meal 5: double cheeseburger, hot dog, and strawberry milkshake
-Meal 6: Mass XXX shake made w/2cups milk
-Meal 7: Mass XXX shake made w/2cups milk
-Meal 8: 8 chicken breast tenders and 1 serving sweet potatoes

Calories: 6408
Protein: 397
Carbs: 723.5
Fat: 221
------------------------------------------------------------------
-Meal 1: Mass XXX shake made w/2cups milk
-Meal 2: 6oz. chicken w/gravy and 2servings sweet potatoes
-Meal 3: protein bar
-Meal 4: can tuna and yogurt
-Meal 5: Mass XXX shake made w/2cups milk
Later:
-Meal 6: 8oz. beef w/prego sauce and 2servings peas
-Meal 7: 6oz. chicken w/gravy, 1.5servings peas, and yogurt
-Meal 8: 4cups milk
Edit: Ended up going over a friend's house and eating this:
-Meal 9: Snapple and 2slices cheese/pepperoni pizza

Calories: 5936
Protein: 449
Carbs: 713.5
Fat: 148

Split it up by 1:30am between days. Definitely not usual, as I was up till 8:30am, and then slept for 5 hours. Then I was up for a few hours and took a nap for another couple hours. Now, as long as I can sleep by 2am tonight, I should be alright. May eat another meal if I'm up that late, but not sure about that yet. Most of the walking I had to do at work was on Saturday, as I didn't have to do too much on the overnight.

Well, back to training tomorrow. Really looking forward to that.

getfit
08-13-2006, 04:59 PM
Looking forward in reading to your session tomorrow.

muscle chic
08-13-2006, 05:04 PM
Wow!! Mega calories!!

Clifford Gillmore
08-14-2006, 07:39 AM
Just enough calories to get me excited. Damn your strong!

POWERLIFTER87
08-14-2006, 08:49 PM
Thanks everyone.

08/14

Training

HS Shoulder Press
50x10
90x8
140x8
180x6
210x4
220x2

DB Shoulder Press
50sx8
55sx8
60sx5
60sx4

Flat DB Press (3-1-3 Tempo)
50sx8
50sx8
50sx8

HS Seated Dips
90x8
140x8
180x7
200x6
220x3
220x4
(3-1-3 Tempo)
90x10

Skullcrushers
50x8
70x6
90x5
100x3

Triceps Pushdowns (CG Angled-Bar on Lat Pulldown; 3-1-3 Tempo)
50x7
62.5x4
62.5x3
50x5
37.5x7

R/C -6sets

Weight: 233lbs.
Grade: A
Time: 2hrs. 40mins.

Comments:
-Everything went really well first day back. Tried a few different things. Best part is my pec didn't hurt at all.
-The slow reps I think are a good idea for a little while, especially on benching-type movements, as it allows for more work to be done with longer TUT, since I'm going to wait for a little while before going heavy again. I'm also going to try it out on some of the other movements as well. Training in a new way for a change is never a bad thing anyways.
-Weight's up 2lbs. since 10 days ago. Right on track. 17 more to go.

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 4: 2cups milk
-Meal 5 (Pre-W/O): 10 chicken breast tenders and yogurt
-Meal 6 (During W/O): energy drink
-Meal 7 (Post W/O): protein bar
-Meal 8: 8oz. chicken w/gravy and 3servings sweet potatoes
Later:
-Meal 8: 4cups milk

Calories: 4540
Protein: 338
Carbs: 515
Fat: 126

Not happy with this today. Not enough calories. I slept late today so had 1 meal less than usual. Might have something else if I go over my friend's house again later.

dblockspky
08-14-2006, 08:52 PM
nice work man keep it up.

POWERLIFTER87
08-14-2006, 10:11 PM
nice work man keep it up.

Thanks. BTW, I'm a girl.

Clifford Gillmore
08-15-2006, 04:57 AM
Insane volume, and I've done some stupid sh*t.. Oh, on your calories, have you thought about liquid food stuff? Making up a 1000+ cal shake for emergency situations?

What do you do for RC work? Just the normal or?


Feel like helping me with my bench technique?

LiftingKid
08-15-2006, 05:58 AM
Nice to see you back to training!

RipStone
08-15-2006, 08:07 AM
It is great to see you back in the gym again. :thumbup: I like how you are using slower tempe to increase TUT as well.

Just curious, what do you consider a serving of sweet potatos? How many ounces??

Anthony
08-15-2006, 08:16 AM
Your strength is insane. Hope the back troubles clear up quickly so you can get back to deads and squats too!

POWERLIFTER87
08-15-2006, 09:12 AM
Insane volume, and I've done some stupid sh*t.. Oh, on your calories, have you thought about liquid food stuff? Making up a 1000+ cal shake for emergency situations?

What do you do for RC work? Just the normal or?


Feel like helping me with my bench technique?

Thanks. Yeah, I was gonna eat again last night, but I was too tired and I didn't. I really should have made a shake or something. I just do the normal things for r/c work. I have no idea what the exercises are called even. I just know how to do them, so that's about all I can say on that. And, my bench technique sucks (read: not my form, b/c that's good). Really all I can say is bring the bar down, control the weight, touch, and extend it evenly, but that doesn't really say anything about technique. Sorry I can't be more helpful.


Nice to see you back to training!

Thanks.


It is great to see you back in the gym again. :thumbup: I like how you are using slower tempe to increase TUT as well.

Just curious, what do you consider a serving of sweet potatos? How many ounces??

Thanks. Yeah, I'm doing what I think will help right now. It's w/e the can says I go by- 2/3 of a cup. Not sure what it is in ounces.


Your strength is insane. Hope the back troubles clear up quickly so you can get back to deads and squats too!

Thanks. I'm probably going to try some light anyways this week and just see what happens from there. May end up being where I just have some good days and some bad days.

YoBrickWall
08-15-2006, 09:29 AM
good workout here,, really miss the HS machines since leaving vegas.. couple of my favorites were the shoulder press,hack,preacher,some of the back machines and i really liked the seated HS dips// talk about blowing your tris and chest up,that is the machine

YBW

POWERLIFTER87
08-15-2006, 08:59 PM
good workout here,, really miss the HS machines since leaving vegas.. couple of my favorites were the shoulder press,hack,preacher,some of the back machines and i really liked the seated HS dips// talk about blowing your tris and chest up,that is the machine

YBW

Thanks. Yeah, I definitely like the HS machines. I think they are awesome for a change. I really liked the HS shrugs machine at the gym I used to go to. I think that's the only one my gym now doesn't have.

POWERLIFTER87
08-15-2006, 09:21 PM
08/15

Training

Rack Pulls-3rd Pin/Knee Height
45x5
135x5x2
185x3
225x3
275x3
315x3
365x3
405x3 PR
455x1

Lat Pulldowns (Close-Grip, palms facing each other; 2-2-2 Tempo)
100x8
125x6
150x4
150x3

Chest-Supported Rows
90x8
140x8
160x6
180x5
200x3

Barbell Shrugs
135x8
225x6
315x6
335x5
355x3

Weight: 232lbs.
Grade: A
Time: 2hrs. 15mins.

Comments:
-Rack pulls went awesome today. Just basically felt it out. 405 never felt that easy before. I've never really tried doing reps so much on them, so kind of a default PR there. 405 was a very easy triple, though. I could have had at least 5-6 for sure. I didn't want to do anything stupid though, since it was the first time I done these in over 2 months now, but my back didn't hurt at all from them, so that was good.
-Everything else went pretty well.

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 4: Mass XXX shake made w/2cups milk
-Meal 5 (Pre-W/O): 10 chicken breast tenders and yogurt
-Meal 6 (During W/O): energy drink
-Meal 7 (Post W/O): protein bar
-Meal 8: 8oz. chicken w/gravy and 3servings sweet potatoes
Later:
-Meal 9: 3cups milk
Edit- Ended up going over my friend's house again and had:
-Meal 10: 4brownies
-Meal 11: 5 chicken breast tenders and yogurt

Calories: 5998
Protein: 393
Carbs: 681
Fat: 159.5

Better diet today.

Built
08-15-2006, 11:55 PM
Your rack pulls make me weak in the knees.

Outstanding.

LiftingKid
08-16-2006, 05:33 AM
YAY for rack pulls! Diet looks right on track too.

YoBrickWall
08-16-2006, 06:41 AM
PL- nice workout... on the shake with the oats, do you put them both in the blender or take separately? i blend them together.. today i do bis.. on the ez bar with narrow grip i havent made up my mind to do them first or follow bb curl.. let ya know later

YBW

Pup
08-16-2006, 06:45 AM
Training looks awesome after the layoff, your volume is just scary.

POWERLIFTER87
08-16-2006, 12:22 PM
Built/LK/Pup- Thanks.
YBW- Thanks. I blend the oats into the shake. Not the best-tasting that way, but it is the fastest. And the fact that it doesn't matter what it tastes like, just what it does for you, of course. I'll check your training later and see what you do on the ez bar curls. I am thinking that I will do bis tomorrow (and see if I can beat it, lol).

POWERLIFTER87
08-16-2006, 10:09 PM
08/16

Went to the county fair for the second time today. Probably walked around 5 miles or so.

Training- Off Day

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 4: 2cups milk
-Meal 5: salisbery steak microwave dinner
-Meal 6: t-bone steak, 4 small baked potatoes w/butter, dinner roll, and tomato
-Meal 7: cheeseburger, cob of corn, and ice cream
-Meal 8: 2cups milk
Later:
-Meal 9: protein bar

Calories: 5301
Protein: 344
Carbs: 515
Fat: 211

Ok diet today.

dblockspky
08-16-2006, 10:15 PM
lol yea thats what i thought.. by man i didn't mean it in the gender sense of the term if that makes any sense. i'ts just a habit, i guess i'd feel weird saying good work lady, or woman, or girl. does that make me sexist? either way your doing your thing lol. nice job.. i'll leave it at that

getfit
08-17-2006, 02:39 AM
Training looks awesome after the layoff, your volume is just scary.
seriously, WOW! i'm in awe!

POWERLIFTER87
08-17-2006, 08:20 PM
lol yea thats what i thought.. by man i didn't mean it in the gender sense of the term if that makes any sense. i'ts just a habit, i guess i'd feel weird saying good work lady, or woman, or girl. does that make me sexist? either way your doing your thing lol. nice job.. i'll leave it at that
Haha. OK, I get what you meant. Thanks.


seriously, WOW! i'm in awe!

Thanks getfit.

POWERLIFTER87
08-17-2006, 08:34 PM
08/17

Training

Barbell Curls
50x8x2
70x8
90x5
100x2 -Stopped/Wrist hurt

Hammer Curls
50sx8
60sx7 PR
65sx6 PR
70sx2
70sx2

DB Preacher Curls
30sx10
35sx6
40sx4
40sx3+1Asst.

Concentration Curls (3-1-3 Tempo)
30sx2
20sx4
15sx9
(reg. speed)
40sx4

Triceps Pushdowns (CG-Angled Bar on Lat Pulldown)
50x10
75x12
100x6 PR
112.5x2 PR
100x6

Weight: 231lbs.
Grade: B
Time: 1hr. 50mins.

-Pretty good day today. Everything has been feeling easy. The heavier sets seemed a little harder than usual, but probably b/c the way I worked up to it. The slow reps are so hard though, lol.
-Didn't do the close-grip ez bar curls today, b/c my wrist hurt too much with the barbell even with wraps to where I stopped at 2 reps with 100, and I know that's even worse. Maybe next week then.
-Huge PRs on the triceps pushdowns and a couple good ones on the hammer curls. I would have liked 70sx4-5, but it just wasn't happening today.

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 4: 2cups milk and microwave pizza
-Meal 5 (pre-W/O): protein shake
-Meal 6 (during-W/O): energy drink
-Meal 7 (post-W/O): 8oz. chicken w/gravy and 3servings sweet potatoes
Later:
-Meal 8: 4cups milk
-Meal 9: 10chicken breast tenders and yogurt

Calories: 4910
Protein: 376
Carbs: 553
Fat: 142.5

Had to squeeze alot of food in tonight to get near enough food. Now, I have to go to bed quite abit later than I wanted to since I have to get up real early to go to the gym before work tomorrow. I've been so much hungrier at night though, while some days it seems like I have to force myself to eat alot. Starting to piss me off.

Nosaj
08-18-2006, 04:05 AM
Nice efforts. :thumbup: Glad to see you back and lifting again! Looking forward to your next set of PR's after another split or two rolls by and you start getting your confidence back in full swing. :nod:

POWERLIFTER87
08-18-2006, 09:54 PM
Nice efforts. :thumbup: Glad to see you back and lifting again! Looking forward to your next set of PR's after another split or two rolls by and you start getting your confidence back in full swing. :nod:
Thanks Nosaj. It has nothing to do with confidence. If anything, I'm more confident since it seems like much of this is surprisingly easy.

POWERLIFTER87
08-18-2006, 10:23 PM
08/18

Training

Leg Press
180x10x2
270x10
360x8
450x8
540x8
630x8
720x8
810x5

Plate-Loaded Leg Extensions
45x20
70x15
90x10
115x10
135x10
160x8
180x6
205x4
Drop Set:
180x7, 135x3, 90x4, 45x8

Weight: 233lbs.
Grade: B
Time: 1hr. 20mins.

Comments:
-Not too bad a day, especially considering I felt sick all day, barely slept a couple hours last night, and didn't have much time before work.
-First time I tried the plate-loaded leg extensions. I like them better than the cable kind.

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: can tuna and yogurt
-Meal 3 (pre-w/o): 8oz. beef w/prego sauce and 1serving sweet potatoes
-Meal 4 (during w/o): energy drink
-Meal 5 (post-w/o): protein bar
-Meal 6: 6oz. chicken w/gravy and 2servings sweet potatoes
-Meal 7: Mass XXX shake made w/2cups milk
-Meal 8: double cheeseburger, hotdog, and 12oz. strawberry milkshake
-Meal 9: Mass XXX shake made w/2cups milk
-Meal 10: 5chicken breast tenders and klondike bar

Calories: 6714
Protein: 450
Carbs: 761
Fat: 217

It was hard to eat that much today, since I really wasn't feeling good. Ended up puking once not long after training, and came pretty damn close several other times, but didn't which was good. Still ate a lot so that's most important. Hopefully tomorrow I'll feel better.

Nosaj
08-19-2006, 12:38 PM
7k cals, yeah baby! I hate hearing about people throwing up, not so much because of the "Oh I'm sorry you're sick" aspect, more of the "Damn, you better start eating a lot to make up for those calories!" kind of feeling. :nod: Last session only had two exercises, but I'm loving the volume. Keep it up girl.

POWERLIFTER87
08-19-2006, 10:29 PM
Thanks Nosaj. Yeah, at least today was better though.

08/19

Training- Off

About 5miles cardio at work today and 6miles yesterday.

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 4: 1cup milk and protein bar
-Meal 5: Mass XXX shake made w/2cups milk
-Meal 6: double cheeseburger, hotdog, and 12oz. strawberry milkshake
-Meal 7: Mass XXX shake made w/2cups milk
-Meal 8: 5chicken breast tenders and klondike bar

Calories: 6314
Protein: 403
Carbs: 699
Fat: 222

Pretty good day. Woke up late, but still got quite abit of calories.

YoBrickWall
08-20-2006, 10:30 AM
training-off? whats that about, get yo butt back in there.. today i might try bis and tris.. working out with shortgirl so ill see if she minds i mix it up a bit

YBW

POWERLIFTER87
08-20-2006, 10:47 AM
training-off? whats that about, get yo butt back in there.. today i might try bis and tris.. working out with shortgirl so ill see if she minds i mix it up a bit

YBW

LOL. I do a 4 days per week split. I train Monday/Tuesday/Thursday/Friday.

YoBrickWall
08-20-2006, 10:59 AM
cool,, ahh i knew you were slacking.. imight also try something new this week.. i gotta think about it tonight to see if i really wanna do it thou.. gotta go to work,.. will post later

YBW

LiftingKid
08-20-2006, 06:32 PM
Thanks Nosaj. Yeah, at least today was better though.

08/19

Training- Off

About 5miles cardio at work today and 6miles yesterday.

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 4: 1cup milk and protein bar
-Meal 5: Mass XXX shake made w/2cups milk
-Meal 6: double cheeseburger, hotdog, and 12oz. strawberry milkshake
-Meal 7: Mass XXX shake made w/2cups milk
-Meal 8: 5chicken breast tenders and klondike bar

Calories: 6314
Protein: 403
Carbs: 699
Fat: 222

Pretty good day. Woke up late, but still got quite abit of calories.

The secret to a good bulk is plenty of double cheeseburgers :)

POWERLIFTER87
08-20-2006, 08:03 PM
cool,, ahh i knew you were slacking.. imight also try something new this week.. i gotta think about it tonight to see if i really wanna do it thou.. gotta go to work,.. will post later

YBW

How is that slacking? I'd train every day if I could, but there is no way I'd be able to recover doing that (at least natural anyways).


The secret to a good bulk is plenty of double cheeseburgers :)

For sure.

POWERLIFTER87
08-20-2006, 08:46 PM
08/20

Training- Off

Got the day off from work also, which was awesome. Went to chinese buffet and to the movies today.

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 4: 2cups milk
-Meal 5: 10chicken breast tenders and yogurt
-Meal 6: Chinese buffet- 10clams, 20shrimp, 1cup beef/broccoli, 3cups noodles, slice of cheese pizza, 2fudge brownies, 12oz ice cream
-Meal 7: 4cups popcorn
Later:
-Meal 8: 6oz. chicken, 1serving sweet potatoes, and 1cup milk
-Meal 9: 2cups chocolate milk

Calories: 6606
Protein: 389
Carbs: 690.5
Fat: 255.5

Pretty good diet today. Seemed like I ate so much, but didn't turn out to be quite as many calories as I thought (but still a lot). Then again, most of those are estimates, so it could be slightly low.

Stumprrp
08-20-2006, 09:16 PM
awesome diet! (seriously!) keep up the good work.

POWERLIFTER87
08-21-2006, 07:53 PM
awesome diet! (seriously!) keep up the good work.
Thanks stump.

POWERLIFTER87
08-21-2006, 08:27 PM
08/21

Training

Bench Press (w/50lbs. bar)
50x10x2
100x10
140x8
160x5
180x5
200x3

Flat DB Press
55sx8
55sx8
55sx8

Skullcrushers
50x8
70x8
90x6
110x6 PR
120x4 PR
130x2 PR

HS Seated Dips
90x10
140x10
180x10 PR
230x6 PR
250x4 PR
270x3 PR

R/C-6sets

Weight: 232lbs.
Grade: A
Time: 1hr. 45mins.

Comments:
-Went real light on the benching today. Felt pretty good. I'm just going to add weight slowly, b/c I really don't want to be injured again. Had to use one of the 50lbs. bars, b/c the 45lbs. bars were all being used for quite awhile still and I didn't want to wait.
-Skullcrushers and seated dips were awesome today. Big improvements on both.
-I'm just really surprised how easy almost everything feels.

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 4: catfish fillet, 6 shrimp, and 2cups noodles
-Meal 5 (pre-w/o): protein shake
-Meal 6 (during-w/o): energy drink
-Meal 7 (post-w/o): protein bar
-Meal 8: 8oz. chicken w/gravy and 2servings sweet potatoes
Later:
-Meal 9: 4cups milk
-Meal 10: 5chicken breast tenders and klondike bar

Calories: 4910
Protein: 402
Carbs: 499.5
Fat: 128

Somewhat low on fat today, but otherwise pretty good.

Nosaj
08-22-2006, 02:13 PM
Skullcrushers
50x8
70x8
90x6
110x6 PR
120x4 PR
130x2 PR

-I'm just really surprised how easy almost everything feels.

Are you serious? DAMN girl, you kick so much ass! I'm seriously in AWE, you are awesome. Keep up the strong efforts!!! :thumbup:

POWERLIFTER87
08-22-2006, 07:49 PM
Are you serious? DAMN girl, you kick so much ass! I'm seriously in AWE, you are awesome. Keep up the strong efforts!!! :thumbup:

Thanks Nosaj. Yes, I'm serious. Next time I'm gonna try 1pps on skulls probably. The only thing I'm pissed at is being injured, because I was so close to 300 on bench, and I know I'd have it right now if I didn't get injured.

POWERLIFTER87
08-22-2006, 08:10 PM
08/22

Training

Conventional Deadlift (w/50lbs. bar)
140x5x2
190x5
230x3
280x2
320x1
370x1
410xMissx2
415xMiss (w/45lbs. bar)

Stiff-Legged Deadlift off platform
135x8
185x5
225x5
275x3

Lat Pulldowns
100x10
125x10
150x8
175x4
175x4

Weight: 234lbs.
Grade: C
Time: 2hrs.

Comments:
-Not too happy with the deadlifts today. I really thought that it was going to be easier than that. I was fairly close on the 410, got to just above knee height. I was going to put 410 on the thinner 45lbs. bar and see if that made a difference. I didn't realize I accidently put 415, but missed it either way, so doesn't really matter. The biggest problems I had was not being fast enough off the floor and leaning forward too much at the beginning of the lift.
-I was talking to my friend for awhile that gave me some ideas on what to do on deadlift for about 20mins. after that. Then, I did stiff-legged deadlifts, which went pretty good. Didn't go that heavy on those today. And lat pulldowns went well at the end.

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 4: 2cups milk
-Meal 5 (pre-w/o): 10chicken breast tenders and yogurt
-Meal 6 (during w/o): energy drink
-Meal 7 (post-w/o): protein bar
-Meal 8: 8oz. chicken w/gravy and 3servings sweet potatoes
Later:
-Meal 9: 4cups milk
-Meal 10: microwave pizza
-Meal 11: 2cups chocolate milk

Calories: 5360
Protein: 374
Carbs: 600
Fat: 164

Good diet today. Pretty much right on.

POWERLIFTER87
08-22-2006, 09:04 PM
Also, I'd like to ask for advice from anyone here that might be able to help. After benching yesterday, my pec feels sore, but in a bad way. Now, I'm not really sure what I should do with training. I have a few ideas on what I could do, but I'd like to know if any of you may have had similar injuries and what helped. Thanks.

Stumprrp
08-23-2006, 05:57 AM
wait, you are a girl? DAMN GIRL ive never heard of a girl eating this much! you rock!

POWERLIFTER87
08-23-2006, 08:21 PM
wait, you are a girl? DAMN GIRL ive never heard of a girl eating this much! you rock!
LOL. Yep. Thanks.

Pup
08-23-2006, 08:23 PM
Training and diet is still very solid...well done :)

Stumprrp
08-23-2006, 08:24 PM
and strong as an ox!! how old are you?

POWERLIFTER87
08-23-2006, 08:38 PM
08/26

Training- Off

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: 8oz. beef w/prego sauce and 3.5servings peas
-Meal 4: 2cups milk
-Meal 5: double cheeseburger, hotdog, and 14oz. raspberry custard
-Meal 6: protein bar
-Meal 7: 10oz. chicken w/gravy and 3servings sweet potatoes
Later:
-Meal 8: 4cups milk

Calories: 5359
Protein: 407
Carbs: 492.5
Fat: 203.5

Good diet again today. All week has been so far.

POWERLIFTER87
08-23-2006, 08:39 PM
Training and diet is still very solid...well done :)
Thanks Pup.


and strong as an ox!! how old are you?
Thanks Stump. I'm 19.

Stumprrp
08-23-2006, 09:25 PM
damn and still young! crazy strong, you tall?

POWERLIFTER87
08-23-2006, 09:52 PM
damn and still young! crazy strong, you tall?
No, I'm 5'4".

getfit
08-24-2006, 02:44 AM
wait, you are a girl? DAMN GIRL ive never heard of a girl eating this much! you rock!
Seriously,looking awesome PL87 :)

Nosaj
08-24-2006, 02:50 AM
Two days in a row without a klondike bar? TSK TSK! :D

I wish I had some good advice for your pec, but I've never torn mine. I know Littlejake tore his benching 405x3, but I think he just let time heal it. You could toss him a PM if you wanted, he's a nice guy and he doesn't bite (unless you want him too! :p ) Hope you recover quickly, if you need a massage to speed up recovery, just ask. :evillaugh

YoBrickWall
08-24-2006, 03:53 AM
awesome woekouts here.. nice job on the skulls.. ive done 155x2 before and ill tell you what..talk about seeing stars that was the trip

YBW

LiftingKid
08-24-2006, 04:32 AM
I knew you would go crazy with deadlifts ;)

I think it's time to work on that lockout PL87.

POWERLIFTER87
08-24-2006, 08:44 PM
getfit-Thanks.
Nosaj- I only had those a few times, b/c my mom bought them. lol. Thanks, I may just have to ask him. See, I'm not really sure if it's a tear or not. My friend said it might be microtears, b/c it didn't really hurt at all after a few days and now is only kind of sore in a bad way after benching or a few other movements. Or it could be a real slight tear. I think maybe another 3-4weeks not doing anything that aggravates it might help, but I just really don't know.
YBW- Thanks. I want to be able to do the skulls with 200 for reps.
LK- What did I do that was so crazy? lol. It's not lockout that's my weak point right now. It's moreso midway and speed off the floor.

POWERLIFTER87
08-24-2006, 09:09 PM
08/24

Training

Seated OH Barbell Press
45x10x2
95x8
115x8
115x8
115x8

DB Shoulder Press
50sx10
50sx9
50sx8

HS Shoulder Press (w/Pauses)
90x10
140x6
180x3
140x6
140x6
90x10

Hammer Curls
50sx8
55sx8
60sx6
65sx8 PR
70sx5 PR

Preacher Curls
35sx8
40sx6
45sx5 PR

Weight: 232lbs.
Grade: A
Time: 2hrs. 15mins.

Comments:
-I went light on all the overhead work today. Pretty easy, none of it was to failure. Just didn't want to aggravate the injury again. I may stick more with the HS-type lifts for the next few weeks. Not sure what to do yet.
-Went moderately heavy on the curls today. Very happy with the hammer curls.

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 4: 2cups milk
-Meal 5 (pre-w/o): footlong meatball sub from Subway
-Meal 6 (during-w/o): energy drink
-Meal 7 (post-w/o): protein bar
-Meal 8: 8oz. chicken w/gravy and 2servings sweet potatoes
Later:
-Meal 9: 4cups milk

Calories: 4800
Protein: 356
Carbs: 492
Fat: 148.5

Slightly low calories today, but not too bad. Tomorrow will be a much higher calorie day.

LiftingKid
08-25-2006, 05:30 AM
OH work looks good. I was just kidding with you about going crazy :)

POWERLIFTER87
08-25-2006, 10:07 PM
OH work looks good. I was just kidding with you about going crazy :)
Ok. Thanks LK.

POWERLIFTER87
08-25-2006, 10:12 PM
08/25

Training

Leg Press
180x10x2
270x8
360x8
450x16
540x14
630x10

Plate-Loaded Leg Extensions
45x20
90x16
135x10
180x7 PR
205x5 PR

Pec Rehab:

Flat DB Press
20sx20

PecDec
12.5x20
25x20

Weight: 233lbs.
Grade: A
Time: 1hr. 20mins.

Comments:
-Light day today, went well.
-Really don't know what (if anything) else I should do for rehab yet. I'm just happy it didn't hurt or feel strange in any way.

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: can tuna and yogurt
-Meal 3 (pre-w/o): 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 4 (during-w/o): energy drink
-Meal 5 (post-w/o): protein bar
-Meal 6: 6oz. chicken w/gravy and 3servings sweet potatoes
-Meal 7: Mass XXX Shake made w/2cups milk
-Meal 8: double cheeseburger and strawberry milkshake
-Meal 9: Mass XXX Shake made w/2cups milk
-Meal 10: donut from Tim Horton's and yogurt

Calories: 6759
Protein: 437
Carbs: 864
Fat: 180.5

Good diet today.

Nosaj
08-26-2006, 01:38 AM
Nice session. How old are you?

POWERLIFTER87
08-26-2006, 10:43 AM
Nice session. How old are you?
Thanks Nosaj. I'm 19.

RipStone
08-26-2006, 12:38 PM
Hey PL87,

Just catching up on your training, etc Good stuff as always with you. You continue to amaze me with your diehard attitude! It's very motivating.

Regarding your chest rehab, I don't know much about how to rehab so I can not offer any advice from experience or even 2nd hand knowledge from reading things. However, perhaps you should consult someone who is an expert in the area. Try shooting an Eric Cressey or Mike Robertson.

getfit
08-26-2006, 12:39 PM
Thanks Nosaj. I'm 19.
wow! incredible girl,so proud of you :)

Built
08-26-2006, 02:59 PM
That goes for me too - incredible to see such focus on someone so young!

Nosaj
08-26-2006, 05:52 PM
Wow, still a teenager and you kick so much ass. Yea girl!!! :clap:

POWERLIFTER87
08-26-2006, 10:34 PM
Thanks everyone.
RipStone- Who are they and how do I contact them?

I just get really paranoid when I'm injured. For some reason I get afraid that it'll last forever and such (even if it's something not too bad). This actually seems pretty bad, but could also be alot worse. Work is the most torture ever with this, b/c I have nothing to do usually for hours except stand around and think about this. Anyways, I'm going to try to do the smart thing here as best as I know how and not bench for the next 8 weeks. I'll be doing some real light rehab stuff and just work on moderate to heavy weight on all the other stuff I can do that doesn't involve chest. (Focusing on goals on other lifts really helps.) Then, I'll just start benching really light and work up slowly, possibly starting with the smith machine in about 6-8weeks. Someone please tell me if any of this sounds stupid.

08/27

Training- Off

About 4miles cardio at work today and about 3miles yesterday. Not too bad this weekend so far, and tomorrow I should be doing dispatch, so I get to sit behind a desk with cameras all day.

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 4: double cheeseburger, hot dog, and 12oz. strawberry milkshake
-Meal 5: Mass XXX Shake made w/2cups milk
-Meal 6: Mass XXX Shake made w/2cups milk
-Meal 7: 5 chicken breast tenders and yogurt

Calories: 5804
Protein: 368
Carbs: 666
Fat: 191.5

Pretty good diet today. Woke up at noon and sucked that I had to have my break so early at work, but nothing I could do about that.

Built
08-26-2006, 11:58 PM
Eric is now one of our writers, but he's posted excellent stuff (rehab and otherwise) all over the net - just google him.

Same with Mike R - google him for rehab, stretching etc. Really smart men both of 'em.

LiftingKid
08-27-2006, 06:22 AM
Your lazy ;)

Sitting in front of tv screens all day doesn't sound too bad now that I think of it. Getting paid to do nothing :D

RipStone
08-27-2006, 06:59 AM
Eric is now one of our writers, but he's posted excellent stuff (rehab and otherwise) all over the net - just google him.

Same with Mike R - google him for rehab, stretching etc. Really smart men both of 'em.

Yup. :cool:

Here is Eric Cressey's site. I have e-mailed him before and his has gotten back to me with some great suggestions...

http://www.ericcressey.com/home.html

Same goes with Mike Robertson.

Site...

http://www.robertsontrainingsystems.com/

E-mail...

mike@robertsontrainingsystems.com

POWERLIFTER87
08-27-2006, 10:54 PM
Thanks Ripstone and Built.
LK- There's really a lot more to it then that. It's far from "doing nothing". Besides I ended up not getting to do that yet today, although I probably will get to next weekend.

08/27

Training- Off

About 4miles cardio at work today. About a mile of that running between places during a fire alarm, they kept changing my damn post until the fire company got there. Then, I had to stand by the door for over half hour until the manager arrived to open the gates to the store for the fire company, since we don't have the keys to individual stores, and another half hour until the fire department left. Now, you would think that you'd know after a few minutes if there was a fire or not, and after 30minutes, at least half the building would probably be on fire, but what can I say, some of them ain't too smart. Ended up being a false alarm.

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 4: Mass XXX Shake made w/2cups milk
-Meal 5: 8oz. chicken w/gravy, 3servings sweet potatoes, and Mass XXX Shake made w/2cups milk
-Meal 6: 5chicken breast tenders, yogurt, and 1cup milk

Calories: 5070
Protein: 388
Carbs: 601
Fat: 109

Today was not that great. Alot of stuff happened at work and I couldn't eat for 4 hours. Got my lunch at 10:00pm when I started at 3:30. So meal 5 ended up being a combination of what is usually 2 meals. It was the best I could do under the circumstances, so not totally bad.

POWERLIFTER87
08-28-2006, 08:24 PM
08/28

Training:

HS Shoulder Press
Reg. Grip:
50x10x2
90x8
140x8
180x5
Hammer Grip:
90x8
140x8
180x6
180x6

HS Seated Dips
90x8
140x8
180x8
230x5
230x6

Triceps Pushdowns (CG-Angled Bar on lat pulldown)
75x10
100x5
100x5
100x5
Drop Set: 50x20

Front Raises SS w/Side Raises
20sx10/20sx10
20sx10/20sx10
20sx10/20sx10

Weight: N/A
Grade: A
Time: 1hr. 40mins.

Comments:
-Just a light day today. All short of failure. Still paranoid about whether these are going to be good exercise selection or if some may be a bad idea, specifically the dips and shoulder press. Felt fine today, and they only involve chest a little, but I'll know tomorrow.

Diet:

-Meal 1: protein shake w/half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: protein bar
-Meal 4: 8oz. beef w/prego sauce and 1.5cups noodles
-Meal 5: 2cups milk
-Meal 6 (pre-w/o): 10chicken breast tenders and yogurt
-Meal 7 (during-w/o): energy drink
-Meal 8 (post-w/o): protein bar
-Meal 9: 8oz. chicken w/gravy and 3servings sweet potatoes
Later:
-Meal 10: 4cups milk

Calories: 4655
Protein: 376.5
Carbs: 492
Fat: 134.5

Ok diet. Kind of low calories today. It was my first day of school and I still have to get this stuff worked out.

getfit
08-29-2006, 02:56 AM
Nice,SS front raises and side ohhhhhh the burn! ;)

LiftingKid
08-29-2006, 04:53 AM
YAY for Hammer Strength!

EAT PL87, EAT TO YOUR HEART's CONTENT :)

POWERLIFTER87
08-29-2006, 09:00 AM
Thanks getfit and LK.

So, I decided that it would be a better idea not to do the shoulder pressing and seated dips at least for the next 6 weeks or so. While it seems ok, I just don't want to take the risk and make recovery take even longer. So, I thought of a list of things I could do for triceps/shoulders:

Triceps:
skullcrushers
all kinds of extensions w/dbs
all kinds of pushdowns w/different attachments
Shoulders:
front/side raises
rear delt work (usually on back day)

If anyone can think of anything else for triceps/shoulders that doesn't involve chest let me know.

Guido
08-29-2006, 10:59 AM
Awesome intesity in those workouts, girl. Your shoulder and arm strength is particularly impressive. I think you've got me beat in some things.

muscle chic
08-29-2006, 06:23 PM
Hope the shoulder feels better soon!! Been there with shoulder pain and it's not fun!!

POWERLIFTER87
08-29-2006, 08:16 PM
Awesome intesity in those workouts, girl. Your shoulder and arm strength is particularly impressive. I think you've got me beat in some things.

Thanks Guido. I've actually been doing quite a few light to moderate workouts recently. Only about once or twice a week has been heavy.


Hope the shoulder feels better soon!! Been there with shoulder pain and it's not fun!!

Thanks musclechic, but actually, it's not shoulder problems I have right now (although that was also earlier this year, but has since gone away a while back now). I have a fairly minor pec tear, which I really wish I would have realized at first when I thought it was just a strain, b/c I'd be benching and doing chest work in no more than 3 weeks probably reasonably heavy. But, since I aggravated again due to my ignorance, it's going to be a long 8-10 weeks still.

POWERLIFTER87
08-29-2006, 08:37 PM
08/29

Finally, I figured out how I'm going to go about the next 8-10 weeks or so, and then hopefully things will work out and I can work on getting my bench and squat back to what I've done and more.

Training

DB Rows (each arm)
40x8x2
50x8
60x8
70x8
80x6
90x3
90x4

Cable Rows (DO grip)
100x8
125x8
150x6
175x4
(1-Arm, each)
50x8
62.5x8

Lat Pulldowns (CG palms facing each other)
100x8
125x6
137.5x5
150x4

Rear Delts (Rev. PecDec)
25x10
37.5x10
50x10
50x10

Weight: N/A
Grade: A
Time: 1hr. 40mins.

Comments:
-Good workout today. Moderate weights for the most part.
-Haven't done db rows in about a year and they went really well. That's actually the most weight I've done on them.

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 4: 2cups milk
-Meal 5 (pre-w/o): 2slices Sbarro cheese pizza
-Meal 6 (during-w/o): energy drink
-Meal 7 (post-w/o): protein bar
-Meal 8: 8oz. chicken w/gravy and 3servings sweet potatoes
Later:
-Meal 9: 3.5cups milk (need to go to the store)
-Meal 10: 5chicken breast tenders and yogurt

Calories: 5117
Protein: 370
Carbs: 586
Fat: 144

Good diet today.

YoBrickWall
08-30-2006, 10:14 AM
im gonna have to get with you about your meals after my show.. ill jump ten lbs no problem but like to get higher and still stay around 10% though..ill be checking on your meals.. maybe itll give me an more insight on how im gonna do it

YBW

RipStone
08-30-2006, 12:28 PM
08/29

Finally, I figured out how I'm going to go about the next 8-10 weeks or so, and then hopefully things will work out and I can work on getting my bench and squat back to what I've done and more.

Awesome! Tell us about it cus I am eager to know :)


Training

DB Rows (each arm)
40x8x2
50x8
60x8
70x8
80x6
90x3
90x4

Cable Rows (DO grip)
100x8
125x8
150x6
175x4
(1-Arm, each)
50x8
62.5x8

Lat Pulldowns (CG palms facing each other)
100x8
125x6
137.5x5
150x4

Rear Delts (Rev. PecDec)
25x10
37.5x10
50x10
50x10

Weight: N/A
Grade: A
Time: 1hr. 40mins.

Comments:
-Good workout today. Moderate weights for the most part.
-Haven't done db rows in about a year and they went really well. That's actually the most weight I've done on them.



Nice back training. Strong as usual. :thumbup:

LiftingKid
08-30-2006, 05:22 PM
sbarro cheese pizza, how is it?

POWERLIFTER87
08-30-2006, 08:32 PM
YBW- Sure, if you think that somehow I can be helpful that's good.
RipStone- I'll let you know in a few days.
LK- Not the best, but not too bad.

Pup
08-30-2006, 08:42 PM
Excellent sessions as usual...keep it up.

POWERLIFTER87
08-30-2006, 08:49 PM
08/30

Couldn't sleep last night and the last week pretty much I haven't slept too well, so I took a nap today for a few hours, and that definitely helped a lot.

Training- Off

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 4: 2cups milk
-Meal 5: 10chicken breast tenders and yogurt
-Meal 6: microwave pizza and 4marshmallows
-Meal 7: 2Arby's junior roast beef sandwiches, 2medium curly fries, and 8marshmallows
Later:
-Meal 8: 4cups milk

Calories: 5270
Protein: 297
Carbs: 579
Fat: 199.5

Diet was alright. I had a few 99cent coupons for Arby's. lol.

getfit
08-31-2006, 02:09 AM
Awesome work hon!keep up the good work :)

POWERLIFTER87
08-31-2006, 08:35 PM
Thanks getfit and pup.

08/31

Training

Front Raises SS w/Side Raises
15sx8/15sx8
15sx8/15sx8
20sx8/20sx8
25sx8/25sx8
30sx8 PR/30sx8

Hammer Curls
30sx8
40sx8
50sx8
60sx8
70sx5
75sx4 PR

Preacher Curls
30sx8
40sx8
50sx2 PR
45sx4

Rehab-1set
R/C-3sets

Weight: 234lbs.
Grade: A
Time: 1hr. 40mins.

Comments:
-Today went very well.
-I physically feel alot better today. I can't even explain why. But I really don't care, I'm happy about that. I even did 1 light set for rehab/bloodflow, and that was about the best it's felt since all this first happened. Didn't even feel strange today. So, things are improving.

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: Mass XXX shake made w/2cups milk
-Meal 4: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 5: 2cups milk and protein bar
-Meal 6: 10chicken breast tenders and yogurt
-Meal 7 (pre-w/o): protein shake
-Meal 8 (during-w/o): energy drink
-Meal 9 (post-w/o): protein bar
-Meal 10: 8oz. chicken w/gravy, 2servings sweet potatoes, and corn muffin
Later:
-Meal 11: 4cups milk

Calories: 6115
Protein: 490
Carbs: 676
Fat: 165.5

Diet was really good today. I felt really sick this afternoon and had to puke once, but I felt alot better afterward. I'd been feeling kind of sick since after I ate Arby's yesterday. Sometimes, I think I just really can't eat fast food. But anyways, I made up for it by eating more.

muscle chic
08-31-2006, 08:54 PM
Thanks Guido. I've actually been doing quite a few light to moderate workouts recently. Only about once or twice a week has been heavy.



Thanks musclechic, but actually, it's not shoulder problems I have right now (although that was also earlier this year, but has since gone away a while back now). I have a fairly minor pec tear, which I really wish I would have realized at first when I thought it was just a strain, b/c I'd be benching and doing chest work in no more than 3 weeks probably reasonably heavy. But, since I aggravated again due to my ignorance, it's going to be a long 8-10 weeks still.


Ooohhh........ouch!! Get better!! Journals looking good!!:strong:

getfit
09-01-2006, 03:12 AM
Wow! 75 on hammer curls that's just incredible

Pup
09-01-2006, 07:26 AM
No doubt...i can't even do 60 for a single on Hammer curls...way to go!

POWERLIFTER87
09-01-2006, 07:55 PM
Thanks musclechic, getfit, and Pup. I want to be able to 100s on the hammer curls for reps. Now that will be pretty incredible.

09/01

Training

Leg Press
180x10x2
270x8
360x8
450x8
540x6
630x6
720x6
810x6
900x4+1Slight Asst.

Plate-Loaded Leg Extensions
45x10
90x10
135x10
180x10 PR
205x6 PR
135x15 PR

Plate-Loaded Leg Curls
45x10
90x8
100x7
115x4
45x16

Weight: 236lbs.
Grade: B
Time: 1hr. 40mins.

Comments:
-Pretty good day. Would have liked another rep or two on the leg press, but it wasn't happening today.

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: protein bar
-Meal 4: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 5: 2cups milk
-Meal 6 (pre-w/o): 2slices cheese pizza from sbarro and 16oz. iced tea
-Meal 7 (during-w/o): energy drink
-Meal 8 (post-w/o): protein bar
-Meal 9: 8oz. chicken w/gravy and 3servings sweet potatoes
Later:
-Meal 10: 4cups milk

Calories: 5134
Protein: 387
Carbs: 593
Fat: 139.5

Good diet today.

POWERLIFTER87
09-02-2006, 10:05 PM
09/02

Training-Off

~5miles cardio at work

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: 8oz. beef w/prego sauce and 3.5servings peas
-Meal 4: 10chicken breast tenders and yogurt
-Meal 5: Mass XXX shake made w/2cups milk
-Meal 6: double cheeseburger and 12oz. strawberry milkshake
-Meal 7: Mass XXX/protein shake (mixed b/c I ran out) made w/2cups milk
Later:
-Meal 8: 10chicken breast tenders and klondike bar

Calories: 6223
Protein: 445.5
Carbs: 604
Fat: 234

Diet went well. Need to stop at GNC tomorrow morning before work.

Nosaj
09-03-2006, 04:02 AM
Damn girl, 9 and 10 plate leg press for reps? I'm impressed, you're doing great!!! I wish I could workout with you, you kickass and you're like the girl version of me strengthwise. Keep at it, you're doing awesome!!! :)

P.S. Glad to see you're having your Klondike Bar again, hehe. :nod:

LiftingKid
09-03-2006, 11:02 AM
I wonder how much money people could save for real food if all they took was a basic protein shake.......;)

Nice lifting as always PL87

POWERLIFTER87
09-03-2006, 10:55 PM
Nosaj- Thanks. Yeah maybe sometime we could train together if we're ever in the same area.
LK- Thanks. At my job I only get to take one lunch break and shakes are the only thing I can have in between and regular protein shakes are not enough calories. Besides I work, so I can spend the money I earn however I choose.

09/03

Training- Off

~16miles cardio at work (and that's a low estimate)

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 4: 2cups milk and Hershey chocolate bar
-Meal 5: protein shake (4scoops) made w/2cups milk
-Meal 6: 8oz. chicken w/gravy and 3servings sweet potatoes
-Meal 7: protein shake (4scoops) made w/2cups milk
-Meal 8: 5chicken breast tenders, yogurt, and 2cups milk

Calories: 5170
Protein: 515
Carbs: 463
Fat: 140

Didn't have time to stop at gnc before work, which sucked but did the best I could using the protein shake mix I had with 4 scoops instead of 2. I just didn't eat enough today, especially with all the walking and everything I had to do. Don't feel too bad right now, but I have a feeling tomorrow is going to really suck. Besides that I have to wake up early to go to the gym, since they close early for Labor Day, and it's already 1am.

Stumprrp
09-04-2006, 09:28 AM
my god your strength is impressive! and that diet is obsurd!

POWERLIFTER87
09-04-2006, 01:46 PM
Stump- Thanks. In what way do you mean obsurd? as far as how many calories or what?

Gym closed at 1pm today. I thought it was 3 and was going to go at 1, but I wasn't sure, so it was a good thing I called and went earlier. I really felt like crap this morning; but I'm glad I trained, turned out good.

09/04

Training

Seated Military Press
50x10x2
100x8
100x8
100x8

1-Arm DB Extensions (Each Arm)
20x12
25x10
30x8
35x4

HS Seated Dips
90x10
140x10
180x10
230x6
270x4 PR -Easy

Skullcrushers
45x10
65x8
85x8

Rehab-1set
R/C-3sets

Weight: N/A
Grade: A
Time: 1hr. 20mins.

Comments:
-Good workout today. I went light on most of the stuff. Overhead pressing still doesn't feel too great. It keeps bothering my shoulder for some reason. I think I'm just not going to do that for a few weeks. Seated dips felt really good today though. Injury is starting to get quite abit better; huge improvement over last week for sure.

I'll post diet later.

Nosaj
09-04-2006, 01:57 PM
It's good to see you taking it easy. Sometimes the ego can get in the way of long term gains and we can injure ourselves by foolishly pushing ourselves too hard, too fast. Keep up with the R/C strengthening and best of luck with the peck and healing up to 100%! I'll be here supporting ya! :nod:

POWERLIFTER87
09-04-2006, 09:01 PM
Thanks Jason. Been there and done that already. With a couple different injuries, too. It's really stupid though, and I'm not doing that again. My biggest problem right now I think is that I have a lot of imbalances, which I have recently realized, and if I don't deal with this, I'm going to keep getting injured.

09/04 (cont.)

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2 (pre-w/o): can tuna, yogurt, and 1cup milk
-Meal 3 (during w/o): energy drink
-Meal 4 (post-w/o): protein bar
-Meal 5: 8oz. chicken w/gravy and 2servings sweet potatoes
-Meal 6: 10chicken breast tenders and yogurt
-Meal 7: protein bar
-Meal 8: 8oz. beef w/prego sauce and 3servings sweet potatoes
-Meal 9: 4cups milk
Later:
-Meal 10: 5chicken breast tenders and klondike bar

Calories: 4980
Protein: 374
Carbs: 528
Fat: 156

Pretty good day. School tomorrow and no more days off for awhile. Spent this one lying on the couch watching tv most of the time, except for training and some homework, so that was good at least.

getfit
09-04-2006, 10:01 PM
Nice work girl! things are looking awesome

POWERLIFTER87
09-05-2006, 08:21 PM
Thanks getfit.

09/05

Training

Rack Pulls- Knee Height
135x5x2
225x3
275x3
315x3
365x2
405x2
455x1
495xMiss
475x1
405x5 PR

CS Row
90x8
140x8
180x5
200x3

Rear Delts (Rev. Pecdec)
37.5x12
50x10
62.5x10
75x10

Weight: 234lbs.
Grade: B
Time: 1hr. 45mins.

Comments:
-Rack pulls went pretty well. Almost had 495, just couldn't lockout the last 2inches or so. 475 was hard today, but got it up. Repped out with 405, and that was the most I ever got with it, so that was good. Seems like I'm doing better at reps right now, but I just got to get used to heavier weight again.
-My back started bothering me some during the cs rows, so I just cut short the back work today. Did some rear delts at the end and I know thats a major weakness for me that I have to start working on, so better time than ever.

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 4: 2cups milk
-Meal 5: 2slices Sbarro cheese pizza
-Meal 6 (pre-w/o): protein shake
-Meal 7 (during-w/o): energy drink
-Meal 8 (post-w/o): protein bar
-Meal 9: 8oz. chicken w/gravy and 3servings sweet potatoes
Later:
-Meal 10: 4cups milk
-Meal 11: 5chicken breast tenders and yogurt

Calories: 5422
Protein: 424
Carbs: 600
Fat: 149.5

Good diet today.

Sidior
09-05-2006, 09:56 PM
I really like your training style, impressive weight being moved in here. I can't remember but did you ever mention how long you had been training for?

LiftingKid
09-06-2006, 04:51 AM
475 isn't a PR for you?

Watch that back and 495 will happen in a few weeks for sure.

Pup
09-06-2006, 06:36 AM
Where is your back bothering you...lower back/posterior chain issue or is it more near the lats/rhomboids?

YoBrickWall
09-06-2006, 08:15 AM
excellant job here girl.. i know what ya mean about back pain

YBW

POWERLIFTER87
09-07-2006, 09:16 PM
Sidior- Thanks. Yeah, I been training for 2 years.
LK- No, I've got 500 before from the same height.
Pup- Rhomboids/lats area, mostly left side.
YBW- Thanks. Mostly I just have to know how often I can train heavy and when to stop, and I'm usually alright that way.

09/06 (yesterday)

Training- Off

Diet:

-Meal 1: protein shake w/half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: protein bar
-Meal 4: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 5: 2cups milk
-Meal 6: 2slices Sbarro cheese pizza
-Meal 7: protein bar
-Meal 8: 10chicken breast tenders and yogurt
-Meal 9: 6oz. chicken w/gravy and 3servings sweet potatoes

Calories: 4812
Protein: 367
Carbs: 535
Fat: 137

Slightly low calories, but I woke up late and went to sleep early, so it wasn't too bad.

POWERLIFTER87
09-07-2006, 09:34 PM
09/07

Training

Front Raises SS w/Side Raises
10sx10/10sx10
15sx10/15sx10
20sx8/20sx8
25sx8/25sx8
30sx6/30sx6
35sx5 PR/35sx6 PR

Hammer Curls
40sx8
50sx6
60sx6
70sx5
80sx2 PR
75sx4

DB Preacher Curls (each arm)
30x8
35x8
40x6
45x3+1Asst.
Drop Set: 35x4, 20x12

CG EZ-Bar Curls (very short time between)
40x15
50x9
60x6

1-Arm DB Tricep Extensions (each arm)
20x10
25x8
30x6
35x4

Rehab- 1set

Weight: N/A
Grade: A
Time: 2hrs.

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: Mass XXX shake made w/2cups milk
-Meal 4: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 5: protein bar and 2cups milk
-Meal 6 (pre-w/o): 10chicken breast tenders and yogurt
-Meal 7 (during-w/o): energy drink
-Meal 8 (post-w/o): 8oz. chicken w/gravy and 3servings sweet potatoes
-Meal 9: 4cups milk

Calories: 5410
Protein: 374
Carbs: 618
Fat: 148

Good diet today.

getfit
09-08-2006, 02:48 AM
Nice work as always PL87 :)

LiftingKid
09-08-2006, 04:47 AM
I know that the lateral/front raise superset is evil. My personal favorite (if I didn't already tell you...) is lateral/front/rear lateral for 2 sets of 12.

POWERLIFTER87
09-08-2006, 09:09 PM
Thanks getfit and Lk.

09/08

Training

Hack Squat
50x8
90x8
140x6
180x3
180x4

My back hurt pretty bad on these by the time I did even a few reps with 180, so I just decided to stop with these today.

Leg Press
90x8
180x8
270x8
360x8
450x8
540x8
630x8
720x6
810x6
900x6 PR
1000x3+1Asst. PR
1020x3+1Asst. PR

This is a different one from the one I usually use. It's a higher angle, so I figured it'd be harder, but it was slightly easier for some reason, or maybe just that today was a really good day.

Leg Extensions
45x12
90x10
135x8
180x6
180x6

Weight: 235lbs.
Grade: A
Time: 2hrs. 15mins.

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: protein bar
-Meal 4: 8oz. beef w/prego sauce and 3servings sweet potatoes
-Meal 5: 2cups milk
-Meal 6: 2slices Sbarro cheese pizza
-Meal 7 (pre-w/o): 2cups milk
-Meal 8 (during-w/o): energy drink
-Meal 9 (post-w/o): protein bar
-Meal 10: 8oz. chicken w/gravy and 3servings sweet potatoes
Later:
-Meal 11: 4cups milk

Calories: 5512
Protein: 404
Carbs: 634
Fat: 155.5

Diet was good today.

Nosaj
09-09-2006, 04:03 AM
11+ plates on leg press? You're amazing!!! Awesome work girl. :strong:

LiftingKid
09-09-2006, 04:44 AM
Excellent leg pressing.

POWERLIFTER87
09-09-2006, 10:02 PM
Thanks Jason and LK.

09/09

Training- Off

~6miles cardio at work

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 4: 10chicken breast tenders and yogurt
-Meal 5: Mass XXX shake made w/2cups milk
-Meal 6: double cheeseburger, hot dog, and 12oz. strawberry milkshake
-Meal 7: Mass XXX shake made w/2cups milk
Edit:
-Meal 8: 2cups chocolate milk and some doritos

Calories: 7524
Protein: 405
Carbs: 957
Fat: 235.5

Awesome diet today.

K1M
09-10-2006, 01:24 AM
FARKKK. 730g of carbs!

POWERLIFTER87
09-10-2006, 10:09 AM
FARKKK. 730g of carbs!

Haha, yeah. Actually ended up being more than that, b/c I went over my friend's house last night. And the chocolate milk is actually regular milk with a ton of Hershey's syrup, lol.

Built
09-10-2006, 10:17 AM
<sigh> I really dig the calories in here. Sure as hell glad I don't have to pay for your groceries, but girl, nothing wrong with your appetite!

Strong as always. Your workouts blow me away.

RipStone
09-10-2006, 10:27 AM
Things seem like they are going well. Lots of PRs of late and some damn impressive leg presses the other day. Keep it up.

I can't wait until you are back at 100%.

POWERLIFTER87
09-10-2006, 11:18 PM
Thanks Built and Ripstone.

09/10

Training- Off

~6miles cardio at work

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 4: 1cup milk and Hershey chocolate bar
-Meal 5: Mass XXX shake made w/2cups milk and Taco Bell gordita
-Meal 6: 8oz. turkey w/gravy and 3servings sweet potatoes
-Meal 7: Mass XXX shake made w/2cups milk
-Meal 8: klondike bar and 1cup milk

Calories: 5660
Protein: 395
Carbs: 688
Fat: 148

Pretty good diet. One of the ladies from housekeeping I know got me a free Taco Bell gordita, so that was pretty sweet.

Ok, I got a story tonight:

So, I just get out of work and I get in my car, pull out of the parking lot and start to drive home. Anyways, I get on the main street and this is when everyone is leaving that worked the same shift I do, so this car is tailgating me, and I think it's one of my coworkers, so I speed up. And I'm driving around 52mph, maybe a little more for a minute or so, and it's a 40mph zone. So, I come to a light that turns red and I stop and while I'm stopped a readjust my mirror to try to figure out who it is behind me. This is when I realize it's a cop car, since I had my mirror where I only saw the top of the car but not the lights on top before that. Then, I think well, maybe he just wants to get done with his shift already and go home, since their shifts also end around 12-1am and the stattion is right down the street, and my shift ended at 12am. So, I switch lanes, and now I'm only driving around 40mph, but he switches lanes and keeps following me, so I'm like sh*t, I'm going to get a ticket now. So, sure enough I get pulled over a little bit more up the road. He comes up the window and says "Hi (sees my uniform), so you work security at the mall?" So, I say, "Yes, I do." And I said that I know I was driving around 52mph, and that I had sped up because I thought he had been one of my friends from work tailgating me. He said, "Yeah you were driving at a pretty good clip, but that's not why I stopped you." He tells me that he pulled me over for turning at the 'no turn on red' at the light that is right where you exit the mall. And I told him that I forgot about that. (I mean I did actually stop and look, I just didn't wait for it to turn green.) So, he just asked for my license and ran that in his computer, came back up to me and said I could go on my way.

Now, I know for a fact that if this was not one of the cops that work in the mall pretty closely with security on the weekends, and that I make a point to say hi to him all the time when he's there, I would have got at least 1 or 2 tickets, so at least it turned out to work in my favor. But, I also learned, don't speed up when someone is tailgating you until you make sure it is not a cop.

Nosaj
09-10-2006, 11:23 PM
He comes up the window and says "Hi (sees my uniform), so you work security at the mall?" So, I say, "Yes, I do."

You can be my bodyguard anytime. :hello: I'm glad you didn't get a ticket, those are always such a downer. Getting stopped by the cops and being let go is always a positive experience, such relief. :)

So I was wondering, what is your split like? I know you take quite a few off days a week, I am thinking about taking more rest days. What exactly is your weekly schedule, I need a new routine! :nod:

getfit
09-11-2006, 02:34 AM
your leg press just blew me away.Well done.

LiftingKid
09-11-2006, 04:53 AM
You are so lucky!!!

POWERLIFTER87
09-11-2006, 10:09 PM
Jason- My typical split is:
Monday- Chest/Triceps
Tuesday- Back
Thursday- Shoulders/Biceps
Friday- Legs

Sometimes I add light work for something else at the end, so say on Thursday I might do something for triceps at the end for example. Really, I go a lot by feel, and sometimes I switch it around. I just make sure to do everything sometime that week. And of course it's been a little off lately, b/c I've been injured.

Also, I'm thinking about changing this in the next little while.

getfit- Thanks.
Lk- Yeah, I was.

POWERLIFTER87
09-11-2006, 10:30 PM
09/11

Training

Skullcrushers
50x10x2
70x8
90x8
110x6
130x3 PR
140x1 PR
140x1+1Asst.
120x4 PR

So close to getting 2 with 140, but I'm happy about hitting my first goal of 1pps on these.

HS Seated Dips
90x10
180x10
230x7 PR
270x5 PR
290x2 PR
Drop Set: 180x8,90x15

Tricep Pushdowns (on Cables)
CG-Angled Bar:
Rev. Drop Set: 100x10,110x7,120x4,130x3,140x2
Drop Set: 140x6,130x2,120x3,110x3,100x4
Rope w/Pauses:
Drop Set: 100x6,80x4,60x5,40x8
1-Arm w/Pauses (each arm)
30x10
40x7
50x4

Just sort of randomly chose different grips and reps/sets here.

1-Arm DB Triceps Extensions (each arm)
25x6
25x6
25x6

Rehab-1set +15incline pushups in between (3set of 5)

Weight: 236lbs.
Grade: B
Time: 2hrs.


Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: 5chicken breast tenders and yogurt
-Meal 3: Mass XXX shake made w/2cups milk
-Meal 4: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 5: 2cups milk
-Meal 6 (pre-w/o): 2slices sbarro cheese pizza
-Meal 7 (during-w/o): energy drink
-Meal 8 (post-w/o): protein bar
-Meal 9: 8oz. turkey w/gravy and 3servings sweet potatoes
-Meal 10: 4cups milk

Calories: 5922
Protein: 400
Carbs: 706
Fat: 168.5

Good diet today.

Pup
09-12-2006, 08:52 AM
Awesome work lately, you've been on an absolute tear after taking that little break.

Guido
09-12-2006, 09:38 AM
God I wish I could get that many calories in a day!

POWERLIFTER87
09-13-2006, 07:10 PM
Pup- Thanks. Most of this has really not been that heavy or hard.
Guido- Haha, it's pretty easy to do.

Yesterday-09/12

Training

Cable Rows
50x10x2
100x8
125x8
150x8
175x5
175x5

HS Lat Pulldown
90x10
180x10
230x8
270x3
Drop Set: 180x8

HS Shrugs
90x10
180x10
270x10
360x10
450x10
540x10
630x10
715x6
715x7
715x6

I tried a couple sets of barbell shrugs, but those were bothering my back, and the different angle of the handles on this seemed to help. 715 is the most that can be fit on there without putting some dbs on with chains or something, and anything below that was very easy. The best part was the look I got from a couple of teenagers that walked in while I was just about to do the second set of 715, and watched me. The look on their faces was priceless.

Rear Delts (Rev. PecDec)
50x10
62.5x10
75x8

R/C-3sets

Weight: 237lbs.
Grade: A
Time: 2hrs.

I'm leaner at 237 then I was at 225 and that's just ridiculous.

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: 5chicken breast tenders and yogurt
-Meal 3: Mass XXX shake made w/2cups milk
-Meal 4: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 5: 2cups milk
-Meal 6 (pre-w/o): 2slices sbarro cheese pizza
-Meal 7 (during-w/o): energy drink
-Meal 8 (post-w/o): protein bar
-Meal 9: 8oz. chicken w/gravy and 3servings sweet potatoes
-Meal 10: 5cups milk

Calories: 6152
Protein: 420
Carbs: 738
Fat: 175

Good diet again.

POWERLIFTER87
09-13-2006, 07:21 PM
09/13

Training- Off

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: 5chicken breast tenders and yogurt
-Meal 3: Mass XXX shake made w/2cups milk
-Meal 4: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 5: 2cups milk
-Meal 6: 2slices sbarro cheese pizza
-Meal 7: protein bar
-Meal 8: 8oz. chicken w/gravy and 3servings sweet potatoes
Later:
-Meal 9: 4cups milk
-Meal 10: 5chicken breast tenders and yogurt

Calories: 6112
Protein: 419
Carbs: 700
Fat: 182.5

Today was also good diet.

LiftingKid
09-13-2006, 07:31 PM
Your using all the plates in the gym again ;)

POWERLIFTER87
09-14-2006, 10:10 PM
09/14

Training

Front Raises SS w/Side Raises
10sx10/10sx10
15sx10/15sx10
20sx8/20sx8
25sx8/25sx8

Went light on these today. My shoulder was bothering earlier this week, so I just didn't want to do anything to aggravate it.

Barbell Curls
45x10
65x6
95x5
115x2
125x1 PR
135x1/2 (Close)
115x1

Just missed 135, had it halfway. 125 was a smooth rep, though.

Hammer Curls
50sx8
60sx6
70sx7 PR
75sx4

Preacher Curls (each arm)
30x8
35x7
40x5
20x15

Cable Curls (w/pauses and slow neg., 60sec. rest b/n sets)
100x7
90x5
80x5
70x6
60x7
50x8
40x9
30x10 (~45sec. negative on last rep)

Incline Pushups (SS w/the cable curls)
8setsx5= 40 total

Weight: 236lbs.
Grade: A
Time: 2hrs. 10mins.

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: 5chicken breast tenders and yogurt
-Meal 3: Mass XXX shake made w/2cups milk
-Meal 4: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 5: 2cups milk
-Meal 6: 2slices sbarro cheese pizza
-Meal 7 (pre-w/o): 2cups milk
-Meal 8 (during-w/o): energy drink
-Meal 9 (post-w/o): protein bar
-Meal 10: 8oz. chicken w/gravy and 3servings sweet potatoes
-Meal 11: 4cups milk

Calories: 6022
Protein: 418
Carbs: 680
Fat: 183

Good day, pretty much staying over 6000 calories every day now.

getfit
09-15-2006, 02:52 AM
115 on BB curls is might impressive,nice work :)

POWERLIFTER87
09-15-2006, 08:25 PM
Thanks getfit.

09/15

Training

Leg Press
180x10x2
270x8
360x8
450x8
540x18 PR
630x15 PR
720x12 PR

Leg Extensions (Plate-Loaded)
45x20
90x15
135x14
180x6
180x7
135x10

Leg Curls (Plate-Loaded)
45x15
90x8
100x7
100x6
45x16

Weight: 238lbs.
Grade: A
Time: 1hr. 45mins.

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: 5chicken breast tenders and yogurt
-Meal 3: Mass XXX shake made w/2cups milk
-Meal 4: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 5: 2cups milk
-Meal 6: 2slices sbarro cheese pizza
-Meal 7 (pre-w/o): 1cup milk
-Meal 8 (during-w/o): energy drink
-Meal 9 (post-w/o): protein bar
-Meal 10: 8oz. beef w/prego and 3servings sweet potatoes
Later:
Meal 11: 4cups milk
Meal 12: 5chicken breast tenders and yogurt

Calories: 6802
Protein: 420
Carbs: 817
Fat: 221

Training and diet went well. Things are slowly getting better overall.

K1M
09-15-2006, 08:41 PM
Can I assume by your screen name that you were born in '87? If so, sup born in 1987 buddy.

POWERLIFTER87
09-15-2006, 08:44 PM
Can I assume by your screen name that you were born in '87? If so, sup born in 1987 buddy.
Yeah, I was. lol

Sidior
09-15-2006, 10:40 PM
540x18 holy fack! some awesome high rep work going on in here. Do you find that many reps also seems to help strength, or do you use it more for hypertrophy?

LiftingKid
09-16-2006, 04:16 AM
Why count all the calories? Why not just eat big and get big :)

BTW, what is your goal weight right now? 250?

POWERLIFTER87
09-18-2006, 09:43 PM
Sidior- Thanks. I think all rep ranges help strength and size. This is my view: If you think you're going to lift heavy and not get bigger, you got to be joking. If you think you're going to do that many reps with that weight and not get stronger, you got to be joking. Either way, I lift for strength and size, both are equally important to me.
LiftingKid- Because I think it's important to track it. If you don't track your lifting, how will you know what you've been doing and where you're going next. Same applies to diet. I count calories and exactly what I eat each day, so I know if I'm going in the direction I want and I can look back and see how to make changes if it's not going the way I want. And yeah, 250.

09/16 and 09/17

Training- Off

~7miles cardio at work total (1 day I worked on dispatch)

Diet:

09/16

-Meal 1: protein shake w/half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 4: 5chicken breast tenders, yogurt, and 1cup milk
-Meal 5: Mass XXX shake made w/2cups milk
-Meal 6: double cheeseburger, hotdog, and 12oz. strawberry milkshake
-Meal 7: Mass XXX shake made w/2cups milk

Calories: 5954
Protein: 376
Carbs: 678
Fat: 199.5

09/17

-Meal 1: protein shake w/half cup oats
-Meal 2: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 3: Mass XXX shake made w/2cups milk
-Meal 4: double cheeseburger and 2cheese/pepperoni pizza squares
-Meal 5: Mass XXX shake made w/2cups milk
-Meal 6: Crunch chocolate bar
-Meal 7: Mass XXX shake made w/2cups milk
-Meal 8: 8oz. chicken w/gravy and 3servings sweet potatoes and Crunch chocolate bar
-Meal 9: Mass XXX shake made w/2cups milk

Calories: 7972
Protein: 523
Carbs: 979
Fat: 218.5

Both days were pretty good. Those shakes don't taste so good once you have so many, lol, but that's really all I could have in between at work.

I was so busy all weekend. I worked 330pm-1100pm on Saturday, after I couldn't sleep much at all the night before, then I had to get up early again on Sunday, sleeping maybe about 5 hours (should have been 6, but I couldn't sleep fpr awhile) started work at 8am and worked until midnight (morning was mandatory CPR/AED training, then after was my regular shift).

POWERLIFTER87
09-18-2006, 10:03 PM
09/18

Well, today I was very tired and my knees and back hurt bad after training at work, which really sucked. Still had a decent workout though. And luckily, I have a day off tomorrow from both work and school, so I will finally get to sleep and catch up on tons of homework.

Training

1-Arm DB Tricep Extensions (each arm)
15x10
20x10
25x10
30x10
35x6

Skullcrushers
70x12
90x8
110x5
110x5
110x5

HS Seated Dips
90x10
180x12
230x8
270x4
180x10
90x23

Rope Tricep Pushdowns (on cable; 2sec pause)
90sec. rest b/n sets:
100x7
100x5+1partial
100x4+1partial
90x5+1partial
90x4+1partial
80x5+1partial
80x5
60sec. rest b/n sets:
80x4+1partial
70x5+1partial
70x5
45sec. rest b/n sets
70x4+1partial
60x5+1partial
60x4+1partial
50x6+1partial
50x6
30sec. rest b/n sets
50x4+1partial
40x5+1partial
40x5+1partial
15sec. rest b/n sets
40x3+1partial
30x6+1partial
30x4+1partial
20x10+30sec. hold+30 top half partials

That was an insane pump. :)

Rehab:2sets+5incline pushups

Weight: 240lbs.
Grade: B
Time: 2hr. 10mins.

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: 5chicken breast tenders and yogurt
-Meal 3: Mass XXX shake made w/2cups milk
-Meal 4: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 5: 2slices sbarro cheese pizza
-Meal 6 (pre-w/o): 2cups milk
-Meal 7 (during w/o): energy drink
-Meal 8 (post-w/o): protein bar
-Meal 9: 8oz. chicken w/gravy and 3servings sweet potatoes
-Meal 10: 4cups milk

Calories: 5822
Protein: 402
Carbs: 681
Fat: 167

Pretty good diet. Seems to be working out good, halfway there.

Also, I've seriously been considering bodybuilding right now, rather than competing in powerlifting, at least in the near future anyways. I haven't really decided for sure at all, but it's something I'm really thinking about.

Clifford Gillmore
09-18-2006, 10:28 PM
Holy hell PL! Triceps cooked or what?

Sidior
09-18-2006, 10:56 PM
Jesus, those tri pressdowns with the partials must have fried them real bad.

getfit
09-19-2006, 02:26 AM
Holy hell PL! Triceps cooked or what?
seriously, WOW!

Nosaj
09-19-2006, 02:49 AM
Also, I've seriously been considering bodybuilding right now, rather than competing in powerlifting, at least in the near future anyways. I haven't really decided for sure at all, but it's something I'm really thinking about.

I think you'll be great at whatever you decide on. You have amazing dedication and have really zoned into your training/diet routines. I'll be here routing you on either way. Awesome tri workout, great effort! :clap:

LiftingKid
09-19-2006, 04:52 AM
Triceps=dead

Bodybuilding eh? Why not, could be fun.

POWERLIFTER87
09-20-2006, 09:30 PM
Thanks everyone.

09/19

I took my friend to the airport to pick up her boyfriend for 6pm. The plane got delayed and didn't get there until 8pm. Then, I had to wait till the luggage came and then I drove them over his house, and went straight to the gym from there. Started training at 9:30pm and left just as they were closing at 11pm. You know that was just the way I pictured spending my one and only day off in a month. ;)

Training

Rack Pulls (3rd Pin/Knee Height)
140x5x2
230x3
280x3
320x3
370x2
410x2

Stopped, b/c my knees were still bothering me bad, especially when I got to the last 2 sets.

Lat Pulldowns (Overhand,Wide Grip)
100x10
125x10
150x8
175x6 PR
200(stack)x3 PR

HS Shrugs
180x10
360x10
540x10
630x12 PR
715x8 PR
715x10 PR

HS Lat Pulldowns (60sec. b/n sets)
Overhand- 180x10
Hammer- 180x10
Overhand- 180x7
Hammer- 180x7
Overhand- 180x6
Hammer- 180x6

Weight: 239lbs.
Grade: B
Time: 1hr. 25mins.

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: 8oz. beef w/prego sauce and 3servings sweet potatoes
-Meal 4: 2cups milk
-Meal 5: microwave pizza and 2teriyaki chicken pieces
-Meal 6: Burger King grilled chicken sandwich and strawberry milkshake
-Meal 7 (pre-w/o): protein bar
-Meal 8 (post-w/o): protein bar
-Meal 9: 8oz. chicken w/gravy, 2servings sweet potatoes, and 1cup milk

Calories: 5598
Protein: 407
Carbs: 609
Fat: 174.5

Not exactly what I would have liked, but did pretty good considering.

POWERLIFTER87
09-20-2006, 09:40 PM
09/20

Training- Off

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: 5chicken breast tenders and yogurt
-Meal 3: Mass XXX shake made w/2cups milk
-Meal 4: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 5: protein bar
-Meal 6: microwave pizza
-Meal 7: 5chicken breast tenders and yogurt
-Meal 8: 8oz. chicken w/gravy and 3servings sweet potatoes
-Meal 9: 4cups milk
-Meal 10: protein bar

Calories: 5570
Protein: 403
Carbs: 653
Fat: 159.5

Alright diet. Got to up the calories again tomorrow.

POWERLIFTER87
09-21-2006, 08:57 PM
09/21

Training

Hammer Curls
30sx8
40sx8
50sx8
60sx8
70sx5

DB Preacher Curls (each arm)
30x10
35x8
40x5
45x3

HS Preacher Curls (cg/pause/slow neg.)
70x5
90x2
45x6 -neg. right only
45x6 -neg. left only
45x4 -neg. right only
45x4 -neg. left only

DB Curls (run the rack drop sets)
set 1:
30sx5
25sx3
20sx4
15sx6
10sx12
set 2:
30sx4
25sx3
20sx3
15sx4
10sx10

R/C- 4sets
Rehab- 2sets

Weight: N/A
Grade: B
Time: 2hrs.

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: 5chicken breast tenders and yogurt
-Meal 3: Mass XXX shake made w/2cups milk
-Meal 4: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 5: 2cups milk
-Meal 6: 2slices sbarro cheese pizza
-Meal 7 (pre-w/o): 2cups milk
-Meal 8 (during-w/o): energy drink
-Meal 9 (post-w/o): protein bar
-Meal 10: 8oz. chicken w/gravy and 3servings sweet potatoes
Later:
-Meal 11: 4cups milk

Calories: 6022
Protein: 418
Carbs: 680
Fat: 183

Nosaj
09-21-2006, 09:02 PM
Wow, my bis hurt after reading that last workout. Awesome shrugs last session too, that is some heavyweight. How is your rehab coming along? Calories are doing great, hopefully you're back up and 100% in no time. ;)

POWERLIFTER87
09-21-2006, 09:56 PM
Wow, my bis hurt after reading that last workout. Awesome shrugs last session too, that is some heavyweight. How is your rehab coming along? Calories are doing great, hopefully you're back up and 100% in no time. ;)

Thanks Jason. Rehab is going pretty good. This has been about the best day yet. What I did today actually was this incline hs press, first set 50x15, and second 70x15 (which yeah this would actually be less than warmup weight and nowhere close to failure), but it actually felt normal to press it. What I mean by that is that it actually felt like I could press it equally on both sides, rather than previously I usually felt quite abit stronger on the left (uninjured) side, and tended to lead with that. I'm just going to add weight very slowly though, no reason to do anything stupid, especially when I'm so close to being fully healed now.

What I'm planning on doing is getting to 250lbs. and then maintaining around there until I can get back to benching heavy and such, and of course I want to train for awhile and get to the point where I can at least be benching 225 for 8 and 250 for 5 or more. Also, that's besides some other strength goals I have this year. Then, probably by spring/summer next year or so, I want to do a pretty major cut for the first time. That should be an interesting experience, but it's something I definitely want to do. After that, we'll see what happens, but it's too far off to say now.

Nosaj
09-21-2006, 10:04 PM
Thanks Jason. Rehab is going pretty good. This has been about the best day yet. What I did today actually was this incline hs press, first set 50x15, and second 70x15 (which yeah this would actually be less than warmup weight and nowhere close to failure), but it actually felt normal to press it. What I mean by that is that it actually felt like I could press it equally on both sides, rather than previously I usually felt quite abit stronger on the left (uninjured) side, and tended to lead with that. I'm just going to add weight very slowly though, no reason to do anything stupid, especially when I'm so close to being fully healed now.

What I'm planning on doing is getting to 250lbs. and then maintaining around there until I can get back to benching heavy and such, and of course I want to train for awhile and get to the point where I can at least be benching 225 for 8 and 250 for 5 or more. Also, that's besides some other strength goals I have this year. Then, probably by spring/summer next year or so, I want to do a pretty major cut for the first time. That should be an interesting experience, but it's something I definitely want to do. After that, we'll see what happens, but it's too far off to say now.

You're definitely taking the right steps to maintain most of the muscle you already have while not pushing it to the point of re-injury. I know with your dedication and effort you'll reach your strength goals as soon as your done recovering. I know it's a ways off, but I look forward to seeing your pics when you're done cutting next summer/spring. :D

POWERLIFTER87
09-22-2006, 08:56 PM
09/22

Training

Leg Press
180x10x2
270x8
360x8
450x8
540x8
720x6
810x4
900x4+1Asst.
950x1+1Asst.
720x11 PR

Leg Extensions (Plate-Loaded)
45x36
90x19
135x14
135x11
135x11
135x10

Leg Curls (Plate-Loaded)
45x17
70x12
90x8
90x8
90x8

Calf Raises (Plate-Loaded, Incline)
90x10
180x10
270x10
360x10
450x6
450x8

Weight: 239lbs.
Grade: A
Time: 2hrs.

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: 5chicken breast tenders and yogurt
-Meal 3: Mass XXX shake made w/2cups milk
-Meal 4: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 5: 2cups milk
-Meal 6: 2slices sbarro cheese pizza
-Meal 7 (pre-w/o): 2cups milk
-Meal 8 (during-w/o): energy drink
-Meal 9 (post-w/o): protein bar
-Meal 10: 8oz. chicken w/gravy and 3servings sweet potatoes
Later:
-Meal 11: 4cups milk
-Meal 12: 5chicken breast tenders and yogurt

Calories: 6432
Protein: 435
Carbs: 729
Fat: 198.5

Sidior
09-23-2006, 12:41 AM
awesome past few sessions, glad to hear rehab is coming along nicely

POWERLIFTER87
09-23-2006, 09:43 PM
Thanks Sid.

09/23

Training- Off

~10miles cardio at work

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 4: 10chicken breast tenders and yogurt
-Meal 5: Mass XXX shake made w/2cups milk
-Meal 6: double cheeseburger, hotdog, and 12oz. strawberry milkshake
-Meal 7: Mass XXX shake made w/2cups milk
Later:
-Meal 8: 5chicken breast tenders and klondike bar

Calories: 6534
Protein: 394
Carbs: 720
Fat: 236.5

K1M
09-23-2006, 10:50 PM
Are you eating to gain weight, champ? Or is that what it takes to maintain? It sure does look yumtastic.

Sick rackpulls and legpress in the last few workouts. Tell me, what do all the curl jockeys think when they see a girl lifting more than they ever thought was possible? :)

LiftingKid
09-24-2006, 05:30 AM
Only 11lbs more :)

Big leg pressing. I say you do 1000lbs for fun ;)

POWERLIFTER87
09-26-2006, 10:03 PM
LiftingKid- Thanks. Yeah, I have done 1000lbs. before, but it's only once in a while. I'm not doing a whole lot of singles/doubles right now.
K1M- Thanks. I'm trying to get to 250lbs. right now. Some days it's closer to maintenance, especially when I work, but others definitely above. There's been a few people that have asked my friend that works there what I'm using. lol

I've had absolutely no time since Saturday. Way too much homework, besides working. Diet has been consistent. I'm just going to post my training yesterday and today, since I don't have a lot of time right now either.

09/25

Skullcrushers
50x10x2
70x14 PR
90x10 PR
110x6
110x6

HS Seated Dips
90x10
180x14
230x10 PR
270x6 PR
300x3 PR
300x3
300x3

Triceps Pushdowns (CG-angled bar on lat pulldown)
75x16
100x5
100x4
100x4
Drop Set: 100x4,75x4,50x6,25x30

1-Arm DB Extensions (each arm/slow)
20x10
25x7
30x5

Rehab-3sets

Weight: N/A
Grade: A
Time: 2hrs. 10mins.

09/26

Conventional Deadlift
135x10 (reset each rep)
135x10 (touch and go)
225x5 (reset each rep)
225x5 (touch and go)
275x5 ''
315x3 ''
335x2 (reset each rep)
335x2 ''
365x1

HS Lat Pulldowns (60sec. rest b/n sets)
90x10
Overhand-180x8
Hammer-180x8
Overhand-180x6
Hammer-180x6
Overhand-180x6
Hammer-180x5

HS Shrugs
450x10
630x10
715x8
715x7
715x8

1-Arm DB Rows (each arm)
60x8
70x6
80x4

Weight: 240lbs.
Grade: B
Time: 2hrs. 15mins.

Deadlifts felt heavy today, but still did alright. 225 felt more like 315 usually does, but it's probably b/c I haven't pulled from the floor except once in a long time. I will be more often for awhile now though, but working up with more reps rather than doing heavy singles.

K1M
09-26-2006, 10:24 PM
Thanks. I'm trying to get to 250lbs. right now. Some days it's closer to maintenance, especially when I work, but others definitely above. There's been a few people that have asked my friend that works there what I'm using. lol

Only 10lbs to go! May I ask what you would guesstimate your BF at? 240lb is huge!

What are you studying atm?

Sidior
09-26-2006, 10:29 PM
:withstupi

what are you studying for?

LiftingKid
09-27-2006, 04:55 AM
YAY for deadlifts!

Pulling off the floor owns all. So you like that HS shrug machine?

POWERLIFTER87
09-27-2006, 08:58 PM
K1M- Thanks. BF% I have no clue. My major is political science. I want to be a cop. (They don't have criminal justice at my school, but I get a scholarship so that's what I chose.)
Sid- ^^^^
LK- Yeah I do. Got to find a way to add more weight though, b/c 715 is the most that you can put on there.

09/27

Training- Off

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: 5chicken breast tenders and yogurt
-Meal 3: Mass XXX shake made w/2cups milk
-Meal 4: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 5: 2cups milk and protein bar
-Meal 6: 10chicken breast tenders and yogurt
-Meal 7: 8oz. beef w/prego sauce and 3.5servings sweet peas
-Meal 8: 8oz. chicken w/gravy and 2servings sweet potatoes
Later:
-Meal 9: 3cups milk

Calories: 5890
Protein: 450
Carbs: 619.5
Fat: 183

POWERLIFTER87
09-29-2006, 09:52 PM
09/28

Training

HS Shoulder Press
50x10x2
90x10
140x10
180x8
210x4
210x4
210x3

Rehab: 2sets+5 reg. pushups

DB Hammer Curls (Slow/Paused)
30x8
40x8
50sx6
50sx6
50sx5

DB Preacher Curls (Slow Neg./each arm)
30x8
35x6
40x4
30x6
20x10

Incline DB Curls
20sx7
25sx5
25sx5

Weight: 240lbs.
Grade: A
Time: 1hr. 40mins.

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: 5chicken breast tenders and yogurt
-Meal 3: Mass XXX shake made w/2cups milk
-Meal 4: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 5: 2cups milk and protein bar
-Meal 6 (pre-w/o): 5oz. turkey w/gravy, 1serving sweet potatoes, and 1cup milk
-Meal 7 (during w/o): energy drink
-Meal 8 (post-w/o): protein bar
-Meal 9: 8oz. chicken w/gravy and 2servings sweet potatoes
-Meal 10: 4cups milk

Calories: 5710
Protein: 436
Carbs: 665
Fat: 150

09/29

Training

Leg Press
180x10x2
270x8
360x8
450x8
540x21 PR
630x18 PR
720x15 PR

Plate-Loaded Leg Extensions
45x30
90x22
135x12
60sec. rest b/n sets:
135x12
135x7
135x6
135x5
135x4
45sec. rest b/n sets:
90x10
90x8
90x7
90x6
90x5
30sec. rest b/n sets:
45x8

Plate-Loaded Leg Curls
45x15
70x12
90x9
60sec. rest b/n sets:
90x9
90x6
90x5
90x4
45sec. rest b/n sets:
70x8
70x6
70x5
70x4
30sec. rest b/n sets:
45x8

Incline Calf Raises
90x20
180x15
270x15
360x10
450x10 PR
540x10 PR
540x10

Weight: 241lbs.
Grade: A
Time: 2hrs. 30mins.

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: 5chicken breast tenders and yogurt
-Meal 3: Mass XXX shake made w/2cups milk
-Meal 4: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 5: 2cups milk and protein bar
-Meal 6 (pre-w/o): 5oz. turkey w/gravy, 1serving sweet potatoes, and 1cup milk
-Meal 7 (during w/o): energy drink
-Meal 8 (post-w/o): protein bar
-Meal 9: 8oz. chicken w/gravy and 3servings sweet potatoes
Later:
-Meal 10: 4cups milk

Calories: 5780
Protein: 437
Carbs: 681
Fat: 150

LiftingKid
09-30-2006, 06:43 AM
I see your shoulder press is coming along nicely. Leg training looks vomit inducing as usual PL87 ;)

Stumprrp
09-30-2006, 07:27 AM
thats a serious workout PL and once again impressive caloric intake!

RipStone
09-30-2006, 10:24 AM
Hey PL87, looks like things are going very well. I am really glad to see that. Keep it up.

Sidior
09-30-2006, 10:29 AM
thats a serious workout PL and once again impressive caloric intake!

:withstupi

Your cals are teh awesome.

Nosaj
09-30-2006, 02:56 PM
Leg training looks vomit inducing as usual PL87 ;)

:withstupi Insane reps with such big weight, unreal dedication. Keep it up girl, you're awesome!

K1M
09-30-2006, 05:06 PM
Crazy workouts. Crazy diet. Crazy.

When do you feel you will be back to 1-3RM stuff?

POWERLIFTER87
09-30-2006, 10:01 PM
Thanks everyone.
RipStone- Thanks for stopping by. I know I haven't had time to check your journal recently, but I promise I will soon.
K1M- I am not going to do alot of 1-2 reps. I decided I'm going to do more 4-8 and higher reps. Occasionally 3 reps, and rarely less than that.

09/30

Training-Off

~4miles cardio at work

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 4: 10chicken breast tenders and yogurt
-Meal 5: Mass XXX shake made w/2cups milk
-Meal 6: double cheeseburger, hotdog, and 12oz. strawberry milkshake
-Meal 7: Mass XXX shake made w/2cups milk
Later:
-Meal 8: 5chicken breast tenders and yogurt

Calories: 6454
Protein: 397
Carbs: 715
Fat: 221

getfit
10-01-2006, 02:11 AM
things are looking real good PL87.Keep up the aweosme work.

POWERLIFTER87
10-02-2006, 09:33 PM
Thanks getfit.

10/01

I slept 11hours and woke up at 12:15pm. lol. I usually can't even sleep 8hours (and not b/c I don't have time, but b/c I have a really hard time sleeping usually).

Training- Off

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: 10chicken breast tenders and yogurt
-Meal 3: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 4: Mass XXX shake made w/2cups milk
-Meal 5: 10oz. turkey w/gravy and 3servings sweet potatoes
-Meal 6: Mass XXX shake made w/2cups milk
-Meal 7: can tuna and yogurt

Calories: 5370
Protein: 410
Carbs: 649
Fat: 121

10/02

Training

Skullcrushers
50x10x2
70x12
90x10
110x5
110x6
110x5

HS Seated Dips
90x10
180x15 PR
230x11 PR
270x7 PR
320x3 PR
320x3

Rehab: HS Incline Press
50x8
90x8
140x8
180x8
+10reg. pushups

Triceps Pushdowns (CG-Angled Bar on lat pulldown)
75x10
87.5x7
100x4
100x5
100x5

1-Arm DB Extensions (each arm)
20x12
25x8
30x5

Weight: 240lbs.
Grade: A
Time: 2hrs. 10mins.

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 4: 2cups milk and protein bar
-Meal 5 (pre-w/o): 5oz. turkey w/gravy, 1serving sweet potatoes, and 1cup milk
-Meal 6 (during-w/o): energy drink
-Meal 7 (post-w/o): protein bar
-Meal 8: 8oz. chicken w/gravy and 3servings sweet potatoes
Later:
-Meal 9: 6cups milk

Calories: 5020
Protein: 408
Carbs: 562
Fat: 131.5

Natetaco
10-02-2006, 09:41 PM
Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: can tuna and yogurt
-Meal 3: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 4: 10chicken breast tenders and yogurt
-Meal 5: Mass XXX shake made w/2cups milk
-Meal 6: double cheeseburger, hotdog, and 12oz. strawberry milkshake
-Meal 7: Mass XXX shake made w/2cups milk
Later:
-Meal 8: 5chicken breast tenders and yogurt

Calories: 6454
Protein: 397
Carbs: 715
Fat: 221

dear god. I dont think i could eat that much even if i COULD afford it! 6500 calories!!:omg:

Sidior
10-03-2006, 12:00 AM
Really nice skulls, your tris must be a strong point in your bench. Also seeing your 6500 cals makes me want to bulk so bad, cutting and powerlifting just don't work together.

LiftingKid
10-03-2006, 04:46 AM
How is your pec doing these days PL87?

Guido
10-03-2006, 08:17 AM
You cals are huge. I, too, wish I could afford to eat like you. Damn nice tricep workout, BTW.

POWERLIFTER87
10-04-2006, 04:48 PM
Thanks everyone. And by the way, I only make 8 dollars an hour, so if I can afford it, pretty much anyone can. I just don't spend money on anything extra.
LK- Getting better. Seems pretty much normal now, but I'm just going to work up more slowly rather than do anything that might cause injury again.

So, here is yesterday then:

10/04

Training

Conventional Deadlift
135x8
185x5
225x5
275x3
315x3
365x1
385x1
405x1
315x2

Lat Pulldowns (Underhand Grip)
100x10
150x7
175x4
200(stack)x2
200(stack)x3
200(stack)x3

HS Lat Pulldowns (Paused/60sec. rest b/n sets)
Hammer Grip:
180x7+1partial
180x5+1partial
180x4+1partial
180x4
180x3+1partial
180x3

Reg. Grip:
180x6+1partial
180x5
180x4+1partial
180x4+1partial
180x3+1partial
180x3

HS Shrugs
360x10
540x10
540x10
715x7
715x6

Weight: 240lbs.
Grade: B
Time: 2hrs. 30mins.

Diet

-Meal 1: protein shake w/half cup oats
-Meal 2: 5chicken breast tenders and yogurt
-Meal 3: Mass XXX shake made w/2cups milk
-Meal 4: 8oz. beef w/prego sauce and 2servings sweet potatoes
-Meal 5: 2cups milk and protein bar
-Meal 6 (pre-w/o): 5oz. turkey w/gravy, 1serving sweet potatoes, and 1cup milk
-Meal 7 (during w/o): energy drink
-Meal 8 (post-w/o): protein bar
-Meal 9: 8oz. chicken w/gravy and 3.5servings corn
-Meal 10: 4cups milk

Calories: 5720
Protein: 443
Carbs: 643.5
Fat: 156.5

Stumprrp
10-04-2006, 05:30 PM
just baffling strength.

K1M
10-04-2006, 05:31 PM
Awesome 405 pull, PL.


And by the way, I only make 8 dollars an hour, so if I can afford it, pretty much anyone can. I just don't spend money on anything extra.

This especially gets my respect.

LiftingKid
10-04-2006, 05:37 PM
405x1, good deadlift PL87.

YoBrickWall
10-04-2006, 06:33 PM
looks good in here.. im hoping to start postung again soon

YBW

Sidior
10-04-2006, 10:34 PM
Your volume always blows me away, nice pulling!