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Nik00117
07-26-2006, 03:15 PM
Just a general real quick guide has to how I write this Journal I use a lot of short hand because well 1, i'm lazy, and 2 refer to reason 1. So here is a quick guide on the work outs I short hand
DL: Deadlifts
OHDBR: One Hand Dumbbell Rows
CE: Calf Extenders
TR: Toe Raisers
BP: Bench press
LP: Leg Press
SC: Skull crusher
IBP: Incline bench press
CGBP: Close Grip Bench Presss

And thats about it.

Ok first off,

17 year old, 210 LBs, fairly large BF IDK what it is. Been lifting on and off since last august (2005)

I've been keeping a notebook Jorunal for a while and decided to keep one online too so people coudl judge my lifts. First off i'll start off with my last few work outs starting on July 17, 2006

But before that my current spilt is like this

Day 1 Chest/Tris
5x5 Bench
3x8 close grip bench
3x8 Incline BP (IBP)
3x8 SC

Day 2 (Leg)
5x5 Squat
3x8 Legpres
3x8 Toe rasiers (TR)
3x8 Calf extenders (CE)

Day 3 Bis, and back
5x5 Deadlift (DL) (consieering switching to GM every other week)
3x8 Shrugs
3x8 One Handed Dumbell Rows (OHDBR) not sure if this is the purpose name but o well

MY current maxes are
DL, 300, BP 185, Squat 215 (never truly maxed out yet)

My deit I try to get lots of protein and lots of water in, I try to stay away from sodas, and sweets as well.I can't say I have the best diet but I do make the effort to get lots of portein (IE meats) and lots of water in. I always drink a liter before I hit the gym.

Just to get yall generally caught up on my lifts here is last week
(sets, reps)
July 17, 2006 (Monday, Chest day)
BP 4x5, 1x5 @ 1-160, 3-150, 1-150
IBP: 2x8, 1x5 @ 2-105, 1-105
Tri PD 2x8 @ 130-2

Generally today was a poor day I tried 160 which really tried me out, and I was ticked that I didn't finsih my last set so my rest of my work out was crap.
Goals:
IMPROVE TRIS

July 19, 2006 (Wednesday, Leg Day)
Squat 3x5 @ 205-3
LP 3x8 @ 400-3
TR 3x8 @ 180-3

I didn't finish my squat set because I had gotten schooled by a guy on my squats some really helpful squats which made me think later on. My LP was fairly nice though since I started squating it has gone up.

July 20, 2006 (Thursday, Deadlift day)
DL 5x5 @ 225-5
Shrugs 3x8 @195-3
OHDBR 3x8 @ 65-1, 70-2

I felt great at 225, I figure next week i'll up it to 235 or 230 i'll make that decision when i'm looking at the bar. My OHDBR was good too, I am glad to be breaking into the 70s, I can't wait till I break into the 100s.

I had to lift today because I was going to a party on friday. Normally I lift on Friday.

July 24, 2006 (Monday, Bench day FIRST WORK OUT SESSION WHILE 17)
BP 5x5 @ 135-1, 150-3, 160-1
CGBP 3x8 @ 95-3
SC 3x8 @ 45-3

I skipped my IBP so I could work on the Close Grip Bench press and skull crushers. I did fairly light weight, next week intend on including my IBP into the work out.

July 26, 2006 (Wednesday, Squat day)
Squat 5x5 @ 205-3, 215-2
LP 3x8 @ 400-1, 420-2
TR 3x8 @ 180-1, 200-2
CE 3x8 @ 225-1, 230-2

I've noticed on squats I wasn't going where I liked too. My squat rack sits infront of a window with a window sill, and if my nose on the window touches thats where I wanna be so I got a point of reference to ensure I do a full squat. Next week i'll prob do 205x5x5 to get used too it knowing today I differently wasn't going 90 degrees. But now I found a postion where if I hit it I go below 90.

My current stats
210 LBs, 6 foot, and yea high BF I guess.

ddegroff
07-26-2006, 03:19 PM
Welcome to journal land!

Lookin good bro! I stop by every now and then to see how your progress is goin.

Nik00117
07-27-2006, 07:15 AM
Thanks man, i'm only going update this really on my work out days.

Nik00117
07-28-2006, 01:32 PM
Browser missed up on me, stupid double post.

Nik00117
07-28-2006, 01:32 PM
Today was a good day at the gym had some decent lifts.

July 28, 2006 (Friday, Deadlift Day)
Deadlift 5x5 @ 235-5
Shrugs 3x8 @ 195-1, 205-2
OHDBR 3x8 @ 70-3

Deadlifts took longer then expected, they really tore me up I felt beat after a full 3 sets after them, last 2 were really hard I didn't expect to do to good on my shrugs or OHDBR I was just going do 195 for 3 sets, and 65 for the first, then 70 on the other two sets like last week. But I had set up with my shrugs pulled 195 like it was paper weight (well not really but was really easy) I then decided i'll toss two 35s on top of my 45 and make it a 205. Which is nearly my weight. I Pulled that twice.

I was pretty happy that I did what I did with shrugs, plus I was in a time rush as well. So I figured i'd just do 3 sets at 70.
As for my deadlift as least for next week i'll leave it at 235. but the week after that i'll go to 245. I wanna hit 275 or 285 as a repped out range before I max out again.

Overall a decent a day at the gym, can only hope monday is going be as good.

Goals for next week
Deadlift 235 @ 5x5 (same old same old as this week)
Shrugs do a full 3 sets of 205
1 or 2 sets at 70, then at least 1 maybe 2 at 75, i'll see how I feel.

ddegroff
07-28-2006, 01:40 PM
Nice work on the deads! I know what you mean when the weight feels "paper" light, glad to see you made it harder!

Nik00117
07-28-2006, 01:49 PM
I remember when I had gone from using the smith machine to using just free wight on my shrugs I was doing 210 215, because I thought the bar was 45 lbs, I donät think it was. But yea I didnät expect it to feel that light, I expected my shoulders to reallz feel 195 but thez didn't that extra 10 Lbs helped though.

dblockspky
07-28-2006, 02:31 PM
yea nice deadlifts. keep up the work. good luck with everything

Nik00117
07-31-2006, 04:53 PM
Today was a decent day
July 31, 2006 (Monday Bench Day)
Bench 5x5 @ 160-5 (YEAY!)
CGBP 3x8 @ 105-3
SC 3x8 @ 55-3
DBIBP 2x8 @ 60-2 (dumbells each was 30 Lber)

OK I'm happy that I was able to complete 5x5 BP! at 160. Net week 165 :)

I figured out my form on CGBP was jacked and fired it. I found out how you actually doing it after spending 2 seconds googling it. My shoulders felt it. I still feel shaky on SCs though. Finding the best way to do it atm. Next week I will do 165!

Can't wait till squat day.

I've been busy today working on a troublesome PC.

Nik00117
08-02-2006, 01:09 PM
August 2, 2006 (Wednesday Squat Day)
Squat
1x5 135
1x5 215
1x1 225
1x1 245
1x1 265
1x1 275
1x1 300
1x1 305 (Form cracked up here)
1x1 310 (Was able to maintain form)
2x1 315 (Maintained form)

LP 3x8 @ 420-1, 440-2
TR 2x8 @ 200-2 (Couldn't get last set)
CE 3x8 @ 240-3

I had gone into the gym not in my best of my moods, i didn't intend on maxing out, but I figured I might as well release some anger. So instead of just squating I maxed out, no belt, only extra stuff I had one was a pair of gloves. And of course the bar pad but I don't consider that extra. I was able to breeze reavility nicely throw the 200s then I hit the 300s and things started getting heavy. I hit 300 for one nice smooth rep. I then cracked up on 305 My arm gave way, but I was still able to push it back up. I was going stop at 305, but figured what the heck whats a lil extra 5 lbs. So I tossed on 5 lbs and I squated it was able to tighten up my form did a good squat. I then was looking at the weight which on each side was 2 45s, 1 25, 1 10, 1 5, 1 2 1/2 at 310 and I then saw that just 2 1/2 more and I would do a 6 plate squat. So I figured what the heck. I tossed on my 5th, and 6th plate after removing the weight. My first attempt failed I wasn't able to get to parell (I have a marker on the wall that tells me) I was going quit and say hey I got 310, but I went back and I did some quick warmups with no weight and hit 315 it felt pretty good, so I hit it again :) So excited taht I was able to hit 315 and add a extra 100 lbs to my total :) WITH NO BELT. I bet with a belt I could of pulled 15 to 20lbs more.

Nik00117
08-04-2006, 09:20 AM
Today was a crappy day I didn't pull what I liked o well.

August 4, 2006 (Friday Deadlift max day)
DL:
1x5-45
1x5-135
1x1-225
1x1-255
1x1-275
1x1-295
1x1-305
1x1 315
Shrugs 3x8 @ 205-1, 225-2
OHDBR 3x8 @ 70-3

I think I went to slow on my DLs. I was taking too long of breaks in between sets. O well 315 is 15s bigger then my last max. I will prob keep repping deads until I hit 300 5x5 and shot higher then 350. Besides that not much can be said about today.

Nik00117
08-07-2006, 07:46 AM
Today I had gone in and I was on the bench thinking to myself squats release growth homrones. So I figured I bet if I squated on mondays it'd prob release the the stuff that it does or w/e and i'd have better gains. So lets see how this week goes.

August 7, 2006 (Monday Squat Day)
Squat 5x5 @ 225-5
LP 3x8 @ 440-3
TR 3x8 @ 200-3
CE 3x8 @ 245-3

Squats felt ok... however i'll do 225 for one more week before upping it up to 245 or 235. I really want to get my TR up its been at 200 LBs for a while. However it still feels heavy, even though my CE is improving. Anyways wednesday is my bench day.

offhegoes03
08-07-2006, 09:04 AM
nice job man.. it's good to slowly raise the squats while keeping form in check. Everything else is good. I suggest not abbreviating most of the lifts except maybe for basic ones (DL = deadlift, GM = good morning) just so it's easier to know which ones you're doing. good luck with switching the routine around a bit.

Nik00117
08-10-2006, 06:06 AM
I skipped Wednesday bench day, will do friday DL day though of course.

Next week because of football i'm going to do
Mon, Tues, and Weds so I have thursday to Monday to rest for try outs.

Nik00117
08-11-2006, 09:24 AM
August 11, 2006 (Friday, Deadlift day)

Today was a generally good day at the gym. I curled 55 LBs wih a DB because my friend wanted to see how much I can curl but thats about it. Um also my dad was trying to keep up with me on my deads. I was doing 255 repped and he was all like my son ain't going outlift me for a fewmore months. Couldnm't get 255 up once. I got it up twice for 2x5. And yea felt pretty good overall shrugs and OHDBRs felt heavy for some reason.

DL: 5x5 @ 245-3, 255-2
Shrugs 3x8 @ 225-3
OHDBR 3x8 @ 70-2, 75-1

I really was haappy that I had lifted so well on my deads. I didn't expect such a good lift. 245 didnt' feel quite right and my form was in check so I upped it 10 Lbs. Hit 255 for my last 2 sets. However when I got to the shrugs I was in a hurry because of time so I didn't do as well as i'd like too. I was hoping to hit 235, but really I had a hard time at 225 so I left it at that. I then his the rows I was stuck at 70lbs for a while and I wanted to up that regradless. My form wasn't ideal nor do I think I got great ROM on that. I'll stick with 70-2, 75-1 prob for two weeks before upping it again. Or maybe I was just tried or somthing IDK. Anyways it was a fairly decent day at the gym. Looking forward to my squatties :)

Nik00117
08-16-2006, 01:14 PM
Was a lil busy yesterday so I forgot

August 16,2006
Squat 5x5 @ 225-5
LP 3x8 @ 460-3
TR 3x8 @ 210-3
CE 3x8 @ 250-1, 255-1, 260-1

Ok so I left my squats at 225, I feel comfortable at this weight so next time I squat I will do 235 for either 3 or 2 sets depends on how I feel. So in 2 weeks or so i'll be squating 235 for 5x5. Or more, but no less. My LPs were great! However i'm not ready for 480 yet. So i'll wait one more session to do those. Its funny I believe one day loading, and unloading the plates on my LP will be more of a workout then actually doing them. I hope before I leave this gym I will be capable of a 1,000 LB LP :) that'd be fun to do, and prob get a lot of stares too. Figure if I had 5 Lbs a week it'd take me 2 years or so, and I got 2 1/2 years.

ddegroff
08-16-2006, 02:14 PM
Haha, yeah loading the LP is a lot of work. Nice session!

Nik00117
08-17-2006, 12:42 AM
I wouldn't say nice, decent. But hey thanks for the comment.

Nik00117
08-17-2006, 10:37 AM
Had what i'd like to call decent/poor bench day.

August 17th, 2006 (Thursday)

Bench-160-5x5 (one more week then I go to 165)
CGBP-120 1x8, 2-7 @ 120-3
Incline BP-100 2x6 @100-2

I have decied not to try out for football because of my class schedule and a few other reasons as well. So since i'm in no hurry to get buffed up like I was I am intending on taking deadlifts out of rotation for this week. Next week I hit the gym like normal, monday squat, wednesday bench, friday deadlift. Next week I am considering tossing out IBP all together and tossing in crunches in its place. I hate it so much I perfer flat bench instead. So my bench day will prob look like this
Bench
CGBP
Crunches
Not going for that 6 pack ab look, but figured I should get my wasite down a bit. So I am prob just going do 4 sets of 10 crunches then slowly weight them up as I go on. Might even start up on cardo. I will max uot on my bench when I hit 175 for 5x5 which I judge should be 6 to 7 weeks.

Decided my next max outs will be like this
Squats will be when I hit 315 for 5x5
Deads 315 for 5x5
Bench 175 for 5x5
Once I hit those i'll max out the next week.

Nik00117
08-22-2006, 08:36 AM
August 22, 2006 (Squat)
Squat 5x5 @ 225-2, 235-3
LP 3x8 @ 460-3
CE 3x8 @ 265-3

Ok, well I didn't get to go yetersday so this week i'll bench on Friday, and DL on saturday and hopefully next week I can do all mon-wed-friday. Squats felt good next time going go for 235-5 and then hopefuly 245-5. LPs will go up to 480 as well the felt good so did my calfs.

Nik00117
08-25-2006, 01:15 AM
August 24,2005

Bench 5x5 @ 150-3, 155-2
CGBP 2x8, 1x7 @ 115-3
Weighted Crunches 10 lbs 3x8

I didn't have my notebook so I didn';t really know what I did last time so heh. I Just had to guess.

Nik00117
08-28-2006, 12:41 PM
August 28th 2006 Squat
Squat 5x5 @ 235-5 (felt nice next is 245)
LP 3x8 @ 490-5
CE 3x8 @ 265-2, 270-1

I am finally starting to feel my calfs :) which is good as for my squats felt good I hit my mark point every time on ROM up and down 5 times 5 sets. Next week is 245. I also had a nice LP day. Lst time I had loaded up the bar with 2 100s, and 4 45s , and 2 10s equals 480 with the start weight. I didn't have any 100s so I just loaded a 25 on each side instead. I'll stay at 490 for one more week then go up to big 1/4 ton. Anyways next day is bench day and I intend on getting a full 3 work otu days this week I been slacking off ab bit lately. I am considering a max out attempt.

Nik00117
09-01-2006, 11:30 AM
Few notes I did bench day however it was realyl short and sad.

Deadlift day wasn't so great either
DL 5x5 @ 235-5
Shrugs 5x5 @ 205-2

I had forgot my gloves, and my hands were killing me so heh and I didn't feel so good for some reason.

Side note going add a new section everyonce and a while to make fun of poeple I see in the gym most likely going be dealing with BPcurls, and half curls and really terriable laughable forms.

Half Curl

This is where you take what you can curl, and double it, hell triple it. Now since your biceps aren't strong enough to get the weight up do a swinging motion and use the motion to reduce the weight by 1/4 if not more effectively making the work out that much utterly useless bring it to your chest, GRUNT REALLY LOUD as if you just are squatting a new max. Then repeat, after a while you'll get tried of "swinging" the weight so your attempt to use the swinging to get it up, so your just try to curl correctly for 3 or 4 times failing each time. After that you can get up and wonder why all the buff big healthy poeple are looking at you like "WTF mate"

Nik00117
09-04-2006, 11:22 AM
September 6, 2006 Squat Day
Squat 5x5@235-5 (I got a feelingit was 6 I might of miss counted o well)
LP 3x8 500-3 (felt extermely heavy)
CE 3x8 270-3 felt good

Besides that I may skip most of this week, I am going to spain however it is a higher end hotel so they might have a nice gym ther eif they do i'll be lifting there if not i'll have to wait.

Work out of the day
Push Leg Press
Your a small man, you can't do more then 200 LBs on the LP at least without your hands. So you figure heh who needs squat swhen I can push on my knees as I lift! SO you toss squats out the window and go to leg pressing. However its too much for you to handle so you going need to get it a lot of push from your arms. So your legs granted get hardly a workout but at least you got big arms. Now you can tell your friends about your sercet.

Nik00117
09-16-2006, 03:09 AM
I did squats again today, cause I was ticked and I didn't feel like DLing.

I had missed a large porpotion of my workout this weekend cause the 4 star resort idea of a gym was a tent with a green carpet and a curl bar with about 50 LBs in weight...

August 15,2006
Squat 5x5 @ 245-5
LP 3x8 @ 500-5
CE 3x8 @ 270-5

Next week I am prob going to leave my squats where they are, work on form as well I want to get a bit lower then I am going cause I noticed yesterday on 90% of my squats I am staying just right above parrell. I am going work on going lower. I read that squat article and got some very helpful tips out of it. Next week I will get a full work out rountine in squat, bench, deadlift straight through regradless

mickyjune26
09-16-2006, 04:58 PM
Good work on the leg press. Keep it up. It's nice to see people doing the simple and most effective lifts.

Nik00117
09-18-2006, 12:49 PM
Thank you, My leg rountie is right where it is. Heres a update for today

Sept 18, 2006 Squat
Squat 5x5 @ 245-5, 225-4
LP 3x8 @ 500-5
CE 3x8 @ 270-5

After review of my squats of last week I decided to lower the weight, and work on form, next week I am debating weather I want to stick with 225 go to 230, or 235. I am going MUCH LOWER. I had one of my powerlifting buddies ensure it. I did it at 245 but honsetly I knew there was not a chance in hell of me even getting a 2nd full set. So I dumped 20 LBs off, I honsetly have to say I have felt more of a burn at 225 then at 245 in my legs it just shows this form is working for me. I am going slightly below parral before I was slightly above.

Next week is bench day, I am going switch that up as well I am going do tris first the bench I figure since my tris is my weak area why tire myself with bench when the most important thing atm is my tris.

Nik00117
09-20-2006, 12:48 PM
Setp 20, 2006

CGBP 3x8 @ 115-2, 120-1
Bench 3x8 @ 145-5
Played with CNJ front squats etc, AKA I helped a buddy with a few lifts.

I am going work on developing my tris right now. I figure I will keep this type of work out tris first bench next until I hit 150 or 155 on my tris. Next week will be 120-3 at least maybe more.

Nik00117
09-22-2006, 03:32 PM
Sept 22, 2006
DL 5x5 @ 240-5
Shrugs 3x8 @205-3
Pulley row machine 3x8 @85 LBs (felt kinda easy, will swithc back to reg rows prob next week.

mickyjune26
09-22-2006, 03:57 PM
You are a strong kid.

I'm catching up! ;)
...signed, the old man.

Nik00117
09-22-2006, 04:23 PM
hehe yea, My DL actually dropped 15 lbs cause I slacked off at my peak I was pulling I believe 255 5x5. I intend to be back there soon.

mickyjune26
09-23-2006, 02:05 PM
Keep at it, man. Do you think you're diet would improve if you had to post it to your journal?

Nik00117
09-25-2006, 11:18 AM
Erm, not really I do need more protein though, I mean my deit is basically then
3-4 litters of water a day
A few big glasses of milk
All the meat I can get ahold of and stuff down.

Its not that terriable but I know with a better diet, I could get better lifts... However ever since I expressed my concern with my mom about my protein intake she has cooked me eggs in the morning and stuff.

I had a decent day at teh squat rack today.

Septemeber 25, 2006
Squat 5x5 @ 225-5 (next week 235)
LP 3x8 @510-3 (YAY! broke 500 Lbs)

I skipped calfs due to time issue. However I had a good talk with a guy who shared the squat rack with. Um, 510 felt good, few more weeks and 10 plate LP! Its kinda funny cause I know LP isn't as big of a deal as some poeple put it, but as I was loading the plates a man came over to me and he went "YOu do understand thats 510 Lbs of weight" I looked at him and went "Yes" he then went "You shouldn't max out on LP it doesn't do much good" I looked at him again and went "Yes" he went "ok why you loading so many plates", I went cause "I intend on repping it..."

He didn't believe I Could do it till I popped off the first few 8 reps and he was like your 17? My dad got a kick out of him as well. I figure one more week at 510 and i'll go to 520. Kinda funny, I see poeple starting to watch me at the gym like "Uh? Hes lifting that..." kinda funny lifting out most of the grown adults now.

mickyjune26
09-25-2006, 03:10 PM
That's true. That's true.

I'm trying to catch up with you, man. You're doing great.
You have a great mom to do that for you. I read a bunch of WBB nutrition articles and put all the key points into a single excel file, to help me memorize the different aspects of nutrition.

If it helps, you're welcome to read some of them below.

PS - it sure does feel good to get over 500lbs on let press. :)

Nik00117
09-25-2006, 03:30 PM
LOL, thanks dude and yes I am attempting to get my diet in order as well. Its getting better slowly...

Nik00117
09-29-2006, 12:47 PM
I feel my bench is finally coming back to me!

September 29,2006
CGBP 3x8 @ 120-3
Bench 5x5 @ 145-3, 150-2

120 felt really good, going do 120-1, 125-2 next week, and 150 felt alright as well going do 145-2, 150-3. Besides that I feel my bench coming back from the dead! I think max out once I hit 135, 145 withi my CGBP thats 25 more LBs my tris will be in shape by then maybe i'll wait till 150 we'll see .

Nik00117
10-02-2006, 12:51 PM
October 2, 2006

Sqauts 5x5 @ 235-5
LP 3x8 @ 510-3
Calfs 3x8 @ 270-2, 275-1

I felt really weak at 235, my form wasn't perfect and it was extermely difficult i'm sure I cheated on a few reps. I am going stick with 235 for at least 1 mroe week, I feel 2 is mroe likely though. LP felt weak too, but I contribute that to squats and calfs felt good.

Nik00117
10-04-2006, 09:56 AM
October 4, 2006

CGBP 4x8 @ 115-1, 120-2, 125-1
Bench 4x5, 1x6 @ 150-3, 155-2

Next week I will do 125 straight through on my close grip. Also depending how I feel after that I am going to either do 150-2 155-3 or keep it the same. After that straight through 155. I really feel my tris finally devolping properly again. I was able to go for one more rep on my last set at 155 which was nice.

I am also taking protein now, and I may start on creatine next week.

mickyjune26
10-04-2006, 06:22 PM
It's tough when you feel weak. Kudo's on sticking to it one more week to improve your form.
Congrats on the bench. It keeps going up...and up.....and up.....

Nik00117
10-07-2006, 08:24 AM
Deadlift day

October 6, 2006
Deadlift 3x5 @ 240-3
Shrugs 3x8 @ 205-3
Pully Rows 3x8 @ 100-3

I quit early on DLs for several reasons, 1. Time limit I couldn't fit in my last 2 workouts an dget all of my deads done. I haven't been doing them constately and felt going in a lil bit slower again would be best. Next week I intend on a 240 for 5 sets. Shrugs are 20lbs behind were they used to be, and I need to get back into One Arm DB Rows instead of pully. I figure i'll do that next week as well.

On a side note, I saw this Jap do a amazing bench, 3x3 @ 315 at about 175. He lifted just like those MA poeple do before they fight with meditating and stuff then he'd lean back and pump 315 for 3 reps, and repeat. At first I was watching him like O_O I better get ready to spot him hes a ego lifter, but he wasn't.

Found out that the bars bend at 315 with Bench so they diff bend at 315 but I also saw a 370 squat and it was bending pretty noticable. So 405 will be plently to get the bar bending :)

Nik00117
10-10-2006, 09:13 AM
October 10, 2006
squat 5x5 @ 235-5
LP 3x8 @ 510-3

Lifts were good, next week it wil be at least 240-2 i'll shoot for 3 and the week after that it'll be 240-5 straight through. Think i'll start upping my LP in about 2 weeks. I had to stick calfs cause of time limit.

mickyjune26
10-10-2006, 09:48 PM
Your squats are improving nicely. Keep it up, man. Great work. You still sticking it out with the form you want?

Nik00117
10-12-2006, 08:06 AM
Yea, Benc day was ok

October 11, 2006
CGBP 3x8 @ 125-3
BP 5x5 @ 150-5

Form on squats is ok 235 may take a few week more to conquer, i'm goig seel about hitting 240 on monday.

Nik00117
10-16-2006, 12:34 PM
Oct 16, 2006
Squats 5x5 @ 235-3, 250-2
LP 3x8 @ 510-3
Standing Calf 3x8 @ 250-1, 290-1, 310-1

I feel really weak lately with my squats, and I have no idea why.. Maybe its because i'm not lifting deads consasntaly. But my last set felt good. But i'm going stick with this and get to do deads this week. Maybe me doing on deads is what keeps my legs in check over the weekend eh IDK. LP feels weak as well.

O btw about the new work out. I do it on the smith machine so i'm counting the bar as 20 Lbs since it does way somthing but not much. So 310 was 6 45s and 2 10s.. I need to find somthing stronger to do it on cause the aerboic box I do it on doesn't work well at 310

On a side note I have a interseting story for yall to hear.

Ok at lunch we play football, tackle if no teachers are looking which is normal. So anyways we all have like our lil own system set up like no one fights etc, help the other tema up etc. Anyways this kid tackles me well i'm near the edge of the field and he gets me into the fence which is what we call "out". At this point I break up and he starts throwing punches at me. Well I turn around and toss him up aganist the fence well he procceeds to say things like "I'm going ****ing hit you bitch" "i'm going **** your face up so bad mother****er" etc well anyways i'm holding him there (I had picked him up off the ground) wondering should I hit himn? Should I toss him the floor stomp him a bit? Should I walk away and just leave it? Then he goes "Bitch i'm going ****ing cut your mother****ing ass" or somthing along those lines at this point I just start laughing, I drop him and go back to the game.

I think me laughing at that pissed him off more cause all day he seemed pissed as hell. Heh o well :)

BTW next time he does it, i'll hit I figure I gotta quite him up and put him in his place. He is about 180 LBs and out of shape. I saw him struggle at 55 LB bench a few weeks ago etc. I'll let you look at my logs and let you know i've boxed for over a year and half. And let you decide who would win.

Nik00117
10-18-2006, 11:10 AM
October 18, 2006

CGBP 3x8 @ 125-3
Bench 5x5 @ 155-5 (last rep was assited rep)
Crunches 3x8 @ 25-3

Crunches I did last week it was just a experiment to see the weight which was right. Next week Crunches are going up to 30 Lbs. I think I am going leave my bench at where its at for now, maybe next week i'll be in a better mood I had really ****ed up my tougue today when playing football and it was hurting like a mother when I was lifting. So I was trying to focus on lifting, well my touge was hurting so I wasn't "as pumped". But hey, o well. CGBP though i'll hit 130 at least. Just a few LBs away from lifting two plates for my tris repped!

Nik00117
10-20-2006, 10:28 AM
October 20,2006
DL 5x5 @ 235-4, 240-1
Shrugs 3x8 @ 205-3
Row 3x8 @ 55-2, 60-1

I'm going get back up to my former glorly of 255 for reps on deads and 225 for shrugs and 75 for rows. Just wait! Other then that about it.

Nik00117
10-23-2006, 10:59 AM
October 23, 2006
Squat 5x5 @ 235-2, 240-3

I felt like crap today so I didn't go on.

mickyjune26
10-25-2006, 12:02 PM
Dude, your story was pretty funny. I've found that the smallest guys talk the most crap. I hope you don't lose your cool and get in trouble. It's not worth it.

Good progressive increases on deads. Hope you feel better.

Nik00117
10-25-2006, 01:55 PM
Heh, well it ended up in a fight actually later on. I won, kid is still talking tomorrow is the day which we play football lets see if he keeps talking. My dad thinks its funny how some lil kid is talking a bunch of smack. Maybe he'll get wise and shut up, if not i'll do it myself.

Either way I got a new story for today.

October 25, 2006
CGBP 3x8 @ 130-2, 135-1
Bench 5x5 @ 155-5

Ok so this is what happened I had forgot my clothes for the Gym and I had some BDUs on (military pants) either way I figured what the hell I can't skip this week so I'll go ahead and work out with them on. So I did, and I was fixing to finish my last set of close grip when some guy that works for the gym said I can't wear those and work out, I figured heh speak germany to the guy and pray he doesn't speak it and decides to just ignore me and go on. So I did, guy knew German too :( so anyways this guy is like a total tight ass, he once got upset at me well warming up at deads at 135 without the clippers. Either way I waited till he left, went back strated again.

Next time around he came with 2 other gym employees, well I was considering just refusing to hear them and go on about my workout, but then I figured they'd prob physically remove me from the bench so I figured that'd turn into a fight or somthing and 3 on 1 and considering how much utter **** my dad would get iin for me swinging around weights at gym employees was a bad idea. So I simply got up, told him he should fix his panties and went to the gym across the street, ticks me off all I wanted to do was finish my work out (i did 2/3 of it) and be left alone in peace.

Either way he caught me again coming out of the other gym (he works for both military base works for the fitness department or w/e) he asked me if I had worked out in there, figured might as well not lie, said yup I did. He then got a lil upset at me, I then stood up went and said "I don't mind turning this into a really big scene, but do you?" at this point he left me alone.

mickyjune26
10-26-2006, 07:57 PM
Man, you are just having some bad run-ins. That's too bad they require clips. I hate using them.

But sometimes we just got to play the game. Good luck on mending what's been beat. You'll be fine.

Please keep the stories coming. They are funny, as long as nothing real bad happens.

Nik00117
10-28-2006, 12:00 PM
Today was overall good.

October 28, 2006

Deadlift 5x5 @ 235-3, 240-2
Shrugs 3x8 @ 205-1, 215-1, 225-1
Rows 3x8 @ 60-1, 65-1, 70-1

My dead lift is still weak, once I hit 260 I will have passed my all rep weight max. My shrugs are back to normal and one more session with rows and they are back to normal as well. I working out with a guy for deads and shrugs so that kinda helped myself be pushed along cause I was motivated to go push harder. Other then that nothing interesting happened today.

mickyjune26
10-28-2006, 02:24 PM
Isn't it fun getting back to where you were?
keep it up!

- - - How do you do your shrugs?

Nik00117
10-28-2006, 05:56 PM
Um, well I get in the power rack with a barbell I put the pins holding the bareball lower then what I shrug at. Load the weights and I shrug... I keep my hands about shoulder width apart and I shrug, if you don't know how to do shrugs the movement is very simple remember as a lil kid your mom would go did you do this? or something and you'd shrug and go IDK? Well yea it like that with weights. Its shrugging I pull up on the weights and up they go. Normally. I am going go back on Protein starting Monday.

I figure that next dead lift work out 5x5 140 minimum, shurgs 225-3 minimum, and 70-3 minimum. I want to get back to my old dead lifter self before the end of novemeber which was 255 LB repped for the last two sets I believe it was. Also on a side note here are the points where I start maxing out again.

Bench rep 5x5 @ 185 (Once I hit 145 CGBP I switch to Bench first which should make my bench go way up since atm, my tris are wore out already when I bench)
Squat 5x5 @ 275
Deadlift 5x5 @ 275

Hoping to have all of those max outs by January :)

Nik00117
10-30-2006, 01:32 PM
Squat

October 30,2006
Squat 5x5 @ 240-5
LP 3x8 @ 520 *YAY BROKE 510 AND FINALLY CLOSER TO 530 AKA 10 plates* I will be at 10 plates before the end of this month.
Lots of fun circuit training (well not really)

I someone got into a group of about 5 guys doing cross fit, I must tell you those 15 mins of constant running, throwing 10 lbs balls well doing ATF squats, jumping, scissor jumps, jumping jacks, lunges, etc killed me.

I skipped calfs because my knee was brothering me for some wird reason. I'm considering dropping deads this weekend depending on how my knee feels on Friday, and considering skipping on the Squats on Monday seeing as how it feels but thats yet to be decided.

Not only that theres a lady at my gym about 25 thinks i'm 20 (I didn't tell her she just guessed and I said wow your close) so we filtered a lot etc. Doubt it'll turn into anything though but heh be awesome to be 17 and tapping a 25 year old :) But that isn't very likely.

Nik00117
11-04-2006, 02:17 PM
Heh haven't updated in a while

Nov 1, 2006
CGBP 3x8 @ 135-3
Bench 5x5 @ 160-5
Crunches 3x8 @ 20-1, 25-1, 30-1 (I think)
Planks 2x8 @ 20 secs-2

Nov 4, 2006
Deadlift 5x5 @ 235-3, 240-1, 245-1
Shrugs 3x8 @ 225-2, 235-1
OHDBR 3x8 @ 70-2, 75-1

I exploded with deads, I really exploded. I was watching a video, and I just saw that guy walk up, line up and pull up. So I decided to the do the same. I walked up, I pulled up and I did it :). I want to be a solid 3x8 @ 80 for my rows within 5 weeks. I also would like to pull 255 on deads as rep by the end of the month as well.

mickyjune26
11-05-2006, 07:35 AM
Good work on your deads. Keep it up, man.

where was your older lady-friend?

mickyjune26
11-10-2006, 07:49 PM
oh man, looks like we may have a deserter. ;)

Nik00117
11-13-2006, 12:13 PM
I wouldn't be so sure on the desterter :)

I had took a week off and decided not to update my journal telling yall about it

Either way today was a decent work out my glutes feel so utterly wore out I walked home and just sat down I can still feel my glutes!

November 13,2006
Squats 5x5 @ 235-3, 240-1, 245-1 (didn't go the 240-5 mainly because I starting back up after a week but expect nothing less next week)
LP 3x8 @ 510-2, 530-1 (I mis did my math on my weights and only figured it out after going feels a bit too lite)
CE 3x8 @ 290-3 (Felt good, machine maxes out at 320 :))

Either way I got my buddy to squat, deadlift and bench.

He been working out for liek 5 months now and bragging how much he can curl. So I said I bet i can out curl him, with ease even though I don't curl. So He said very well lets do it. The deal was if I out curl him he has to follow a work out rountie that I set up for him for 6 weeks. If I loose he does the same for me (granted I have 60 Lbs on him wasn't much of a competition)

He curled 90 LBs, for 1x8 (Barebell)
I did 115 LBs for 1x8 (Barebell I didn't even truly try)

I then kinda went if you can beat 115 i'll up it. He decided to learn squats today :) And do my entire rountie.

Other then that everything is good. Considering maxing out on the last week of this year. Do squat max out, bench max out, and deadlift max out same week last week of this year.

Nik00117
11-15-2006, 02:26 PM
November 15, 2006
CGBP 3x8 @ 135-2, 140-1
Bench 4x5 @ 160-4
Crunches 3x8 @ 35-2, 40-1

Well my MP3 player has broken, going try to fix it but doubt I can, I got to the gym and it just wouldn't work I felt like getting a 45 LB plate and dropping it on it. Either way I got a old 1 gig one laying around i'm going use for now until I get some cash. I decided not to do my 5th set cause really got assited the last 2 reps of my 4th set.

Nik00117
11-19-2006, 12:30 PM
November 19, 2006
DL 5x5 @ 240-3, 245-2
Shrugs 3x8 @ 225-1, 235-2
OHDBR 3x8 @ 70-2, 75-1

Felt good, not much more to say. Besides a lifting story :)

There was 3 navy guys in the gym. And I was watching them curl, yes curl now i'm not poking fun at curling but i'm poking fun at 2 guys spotting you as you curl...

Yes, one man would curl well the other two each held a elbow. BTW the weight was 30 LB DBs... My PLer buddy was there and we got the biggest kick out of watching 3 navy guys curl and spot each other curling.

I have to say that took the cake of "wow thats ****ed up"

Nik00117
11-21-2006, 09:49 AM
November 21, 2006
Squats 5x5 @ 235-2, 240-3
LP 3x8 @ 530-3
CE 3x8 @ 290-3

Nik00117
11-25-2006, 09:30 AM
August 24, 2006
CGBP 3x8 @ 135-2, 140-1
Bench 5x5 @ 160
Crunches 3x8 @ 35-1, 40-2

My gut is going down, i've already noticed it. I believe this is also helping my bench, next Bench session i'll prob leave bench the same and hit CGBP for 140-3.

Skipping deads, I got 5 shots yetersday at the doctors office, doctor thought tossing it all in my left arm was smart. So my left arm is hurting today. Should be good for squats on monday!

mickyjune26
11-26-2006, 03:41 PM
Dude, you have some funny stories. I look forward to seeing your maxes at the end of the year.

I always think it's a little funny when people come to the gym and go straight to curling, lol.

Nik00117
11-27-2006, 11:42 AM
Yea today wasn't too fun, I fell doing squats. (a little story later)

Squats 5x5 @ 225-5
thats it

Well what happened was I was going do box squats, we don't have a box so I used a bench I had to put weights under bench because it was a really low bench. So I was doing my walk out and I tripped over somthing I then a plate might of hit the rack and knocked me off balance. Or I might of hit the bench or somthing IDK, But instead of falling backwards I was lucky enough to fall forward however my right hand got pinned aganist the rack, so i bruised it up. I was able to push through 5 sets though but decided not to do anything else.

Still able to do things with my hand, just grabbing hurts a bit should be good by wednesday for bench.

Felt more like a dumbass then anything.

mickyjune26
11-27-2006, 01:24 PM
Felt more like a dumbass then anything.

That's what my dad said when he fell off a ladder by a main road. Though his leg was killing him, his pride was the death of him.

I'm glad to hear that you weren't more seriously injured. Best wishes getting better.

Nik00117
11-27-2006, 01:56 PM
Hand feels a lot better, going wear the ace warp tonight and prob toss it off before I go to school tomorrow.

Nik00117
11-29-2006, 11:00 AM
Good news is hand didn't affect my bench work out.

Bad news is, well I feel my abs about it.

November 29, 2006
CGBP 3x8 @ 135-1, 140-2
BP 5x5 @ 160-4, 165-1
Crunches 3x8 @ 40-3

Well that 165 felt great. Of course I had a great spotter as well who pushed me. Theres somthing about a person spotting me that makes me push that bitch on up harder, and faster. I think i'ma look for a good work out partner to work out with. Figure if I got a guy about my size lifting me we will both push each other.

BTW not to far off of my goal of 145-3 :) on CGBP. Just a mere 5 LBs. I figure end of dec i'll able to do that. And considering my tris will be in better shape before I start benching my weight will go up dramatically and I forseen a possible 170 5x5 before end of the year.

Nik00117
12-03-2006, 01:51 PM
Decemeber 3rd 2006

Deadlift 5x5 @ 245-5
Shrugs 3x8 @ 235-3
OHDBR 3x8 @ 70-2, 75-1

Well I think i'm getting closer to the point of breaking my all time record of 255-3 I believe it was. However no max out till I pull 275 for workout. Next week I intend on playing with the possibility of 250 for lift on my last set or so.Other then that normal lifting day.

Nik00117
12-04-2006, 10:50 AM
December 4th 2006
Squats 5x5 @ 235-5
LP 3x8 @ 530-3
Calf 3x8 @ 290-1, 295-2

Nik00117
12-06-2006, 12:46 PM
NEW PR TIME

December 6, 2006
CGBP 3x8 @ 140-3
BP 4x5, 1x7 @ 160-3 165-1, 170-1
Crunches 3x8 @ 40-3

Ok, well I felt like seeing how many reps I can do, but 165 felt really great. So I decieded to go to failure at 170. Last one was completely me. Took me a long time to get it up I got up and all I could feel was my chest pumping. Either way good work out. Next week i'm go for 165-5.

Nik00117
12-11-2006, 10:23 AM
Today was my first day at the lifting club. I didn't keep numbers but I did make the following clubs
200 LB bench
1000 LB Club (LP, Bench, Squat dirt easy)

well I got a new max out on bench and thats 200. My deadlift also went to 342.

Nik00117
12-13-2006, 10:53 AM
If your wondering about the weird numbers, we got some weird weights we got 44s, 110s etc. Really akward weight.

I got numbers today.Max out :)

Squats
45x8
142x5
231x5
253x3
275x1
308x1
329x1
335x1
340x1 (really felt it here but kept trucking)
352x1
357x1
363x1
368x1
375xmiss!

Thats all I did today. Today was squat day so I ended up spotting a lot of guys.

I think one of my biggest mistakes today was not going fast enough. As in 335 to 340 was only 5 LB increase. I should of gone faster in that as well. O well I did damn good 368 :) coach wants me at 400 by years end (as in june) I bet yall if anything by the time I leave germany 500-600 will be either in my gasp or i'll have it. 500 in senior year right now is almost a definte.

Today when I walked into the weight room I was doubting myself on 340. However when I knocked out 315 like it was a joke, I quickly saw i'm going up and up. So (go to my jornual to get what I did)

I had hit 340 which was my goal, looked about and saw it was not hard, but in fact easy. I didn't use a lift off and squated it SOILD! Full squat, because now since i'm in a lifting team we have a guy that watches us.

So either way I kept climbing around 363 I nearly lost it. And I was going quit at 363. But I said to myself "You pumped out that rep after you went from 352 you can pump out 368 if not 375" so I did. I got up and took a break I musta had at least a liter of water inbetween the 363 rep and 368.

Either way 368 was a pain. Even with liftoff. I barely made it up. I then attempted 375 twice, unable to do so.

Coach wants me at 400 within 2-3 months meaning my goal of 405 in 2-3 months will be reached. I'ma start lifting around 260 ish for squat.

WBBIRL
12-13-2006, 11:15 AM
How exactly do you get a liftoff for squats? I've trained my back now to the point that its good for easily 200 pounds more then I can squat. I was however wondering about those weird numbers lol, thanks for clearing that up.

You did do too many sets, in that situation (provided our strengths were exactly the same) I'd have gone 315, 345, and then 375. You might have got 375 if you hadn't done all those singles.

I do 3 warmup sets and a max of three single attempts working up to a 1RM. Last time I did it was something like 135x10, 185x5, 225x5, 315x1, 365x1, 405x1 and thats where I stopped that day. You don't want too much volume at all when maxing out.

Congrats though bro, nice PR! I haven't set one in too long =/

Nik00117
12-13-2006, 11:25 AM
We got 44s, 11s, 22s 2 3/4

Ouor weights aren't extactly what you'd call normal.

**** I use a calc to add it up.

KevinStarke
12-13-2006, 11:32 AM
Lots of heavy singles, awesome squats Nik.

Nik00117
12-13-2006, 12:02 PM
I bet if i'd of cut out a few singles i'd of better max in the end. O well.

Either way senior year goals are now 500 LBs.

Nik00117
12-15-2006, 12:36 PM
Today I did the squat challenge to get some begining numbers and a slight bench.

I intend on starting my rountie up this Monday again or so. I will be at the lifting club only wednesday. So i'll get back on rountie.

But I did a 205 LB bench (no numbers
And I hit 225x22 Squats :) WAY MORE then I thought I could handle.

I was squatting and good god, once I hit 21 I was like 1 MORE! I had done 1 more and I was breathing like a mad dog. So I figured 1 more! And I did it and I just sat there with the squat bar on my back sitting on the bench going "Yea, um spotters?" after my buddies got the weight off me I got up, and fell.

First time I ever fainted at the gym.

Nik00117
12-18-2006, 10:31 AM
Today I lifted at the gym. So i got a full work, i've decided to cut calfs as really I don't see them doing me any good.

Squats 5x5 @ 250-3, 255-2
LP 3x8 @ 580-3

mickyjune26
12-21-2006, 08:18 AM
Nik,
It's good reading your posts again. I think you have fallen or almost fallen more than anyone else at WBB, lol. Way to go on the squat for reps! It's good to see you still progressing.

Any new drama at the gym?

Nik00117
12-21-2006, 01:01 PM
Actually no drama to mention, I haven't been to the gym that I normally work out in about 2 weeks. I got a new goal for next time I squat max out

300 LBs for 5x5 next work out is going to be 255 for 5x5 and i'ma going keep adding 5 lbs each week to that so I suspect 10 weeks and i'll max out again.

Prob only go do deadlift this friday or so.

I'm unbalanced without hundreds of Lbs on my back :) I once tripped walking on a flat surface busted up my face pretty good too.

Trying to get my friend into the gym, told him within 5 months I can have 6 plates on his back if not 8 (he is 245 and is incredibly strong for being a coach potato)

Nik00117
12-23-2006, 12:01 PM
Update

December 22, 2006
Deadlifts 5x5 @ 250-5
Shrugs 3x8 @ 235-1, 245-2

Nik00117
12-27-2006, 01:42 PM
December 27, 2006
Squats 5x5 @ 250-5 *****ed up on here)
LP 3x8 @ 580-1, 600-2

First off I did 5 sets at a loapsided load, one side had 2 45s, a 10 and a 5, the other had 2 45s, a 10, and a 2.5 so heh. I wanted to 255-5 but didn't happen i'll do it next time for sure though.

Thats about all.

Nik00117
12-28-2006, 06:35 AM
I think I got some more goals, this time long term goals.

I'm 1.5 year goals (when I grad out of HS)
I will to be a healthy 235-240
I will squat 550
I will deadlift 500
I will bench 240

In 2 years I move back to the states. I will be the following
235-240 health
I will squat 580
I will deadlift 540
I will bench 260

By the end of this school year I want to sqaut at least 425~ deadlift 400~ and bench 225~

Nik00117
01-03-2007, 01:34 PM
Today
Squats 5x5 @ 255-3, 260-2
LP 3x8 @ 600-3

Nik00117
01-04-2007, 10:52 AM
Today
CGBP 3x8 @ 135-3
Bench 5x5 @ 155-5
Cruches 3x8 @ 40-3

Today I took it easy, just cause I felt like it thats pretty much it.

Nik00117
01-08-2007, 02:07 PM
(I'ma rouund off the numbers cause they were funky numbers again none of those numbers are to the LB (simply because my journal is down stairs and i'm lazy atm))
Squats 5x5 @ 260-3, 265-1, 270-1 (remember rounded off)
LP 3x8 @ 550-3 (This machine I used was a different one and felt really weird to me)

Coach is mad at my BP :( Heh o well I enjoy Squats and deads more then bench.

Nik00117
01-17-2007, 11:09 AM
Yesterday
Squats 5x5 @ 260-5
LP 3x8 @ 600-2, 610-1

I felt weak at my squats I guess its the gym as I was working out by myself. (I lift a lot better with poeple then by myself) Like

When i'm lifting with my team, I will load up what I did at the gym by myself or 5 lbs over or somthing and it'll seem easy and i'll end up adding 10 lbs or 15 lbs. When I get to the gym its like "Gah not again"

Either way my deadlift day=at my powerlifting clubs o i'll have good numbers for that.

Today (i'd consider today a good day)
Bench 5x5 @ 155-3, 160-1, 165-1 (rounded off of course)
CGBP 3x8 @ 135-3

Well on the 165 attempt It felt awesome it really did. IDK I think the impact of me lifting with poeple around me really increases my #s. This is my first time benching in a while and I did fairly decent i'd say. I still got one of the weaker benches in my club (got one of the stronger squats/deads though)

KevinStarke
01-17-2007, 11:14 AM
Everyones different I guess, I prefer working out alone. Session still looks good man and I agree if there are lots of people in the gym i'm usually apt to be a little more intense, dont wanna look like a fool ya know hah.

mickyjune26
01-20-2007, 01:19 PM
Read earlier posts and laughed when you talked about benching a lopsided bench. Any new stories?

Good work on the squats and deads. I would give up more of my bench to have squats and deads like you. :) Keep up the great work!

Nik00117
01-21-2007, 10:01 AM
Friday
Deadlift 247 5x5 (weak i know) o well get better next week.

Stumprrp
01-21-2007, 10:26 AM
strong deads man not weak at all.

Nik00117
01-29-2007, 09:47 AM
Today
Squats 5x5 @ 245-3, 255-2
LP 3x8 @ 620-2, 630-1.

Well squats were really great until I decied to show off to a few buddies and toss on a extra 10 lbs. Last set was a mess. I took a week off... And went int too fast if i'd of stuck with 245 or 250 i'd have had a better last set... IT was terriable form btw.

LP was good. 620 felt great went to 630...

This week is a full week... Tomorrow I bench, Wednesday I deadlift, then i'm done for the week.

Nik00117
01-30-2007, 11:56 AM
Today
Bench 5x5 @ 155-3, 160-1, 165-1
CGBP 3x8 @ 115-3 ( went really light)

I didn't feel like pushing myself for close grip so I went kinda light. Quite frankly since I haven't done it in over a week even at 115 it was a work out. Next week back to 135, Bench will be minium 160-on wards.

Nik00117
01-31-2007, 11:11 AM
WEAK! Today
Deadlifts 5x5 @ 235-5
Shrugs 3x8 @ 235-3
OHDBRs 3x8 @ 65-3

mickyjune26
02-03-2007, 04:54 PM
Nik - keep up the good work. You're lifts will keep increasing. How's your diet coming along?

Nik00117
02-05-2007, 11:23 PM
Diet... I honsetly haven't been watching it besides eating less.

Trying to jump 5 or 10 LBs slowly.

Nik00117
02-06-2007, 10:16 AM
Today

Squats 5x5 @ 261-5
LP 3x8 @ 549 (school LP)

Besides that buddy almost got a new record barely msised it o well.

Nik00117
02-07-2007, 10:23 AM
Today
Bench 5x5 @ 160-3, 165-1, 170-1
CGBP 1x8, 1x6 @ 135-2

Failed at CGBP good god I felt teh BURN. Going knock it back 5 or 10 lbs. Benching then going to close grip kills it.

I was amazed at this bench...

Mainly because only lift I had a lift off was the 170 attempt. I had no music, and I was lifting solo. Honsetly I got under that 165 and thought "Ah i'm prob going fail"

It felt heavy/great. Haven't had this feeling about bench in months. For the first time in a long time i'm looking forward to my next session.

mickyjune26
02-07-2007, 10:16 PM
Nik - i could sense you weren't too happy with your sessions. It's great to hear you are looking forward to the next one. Keep hitting it hard, eat right, and write down your progress. you'll reach your goals.

Nik00117
02-08-2007, 10:27 AM
Yup today was decent

Deadlift 5x5 @ 247-5

Had to train some poeple how squat/deadlift form so thats all I had time for.

Nik00117
02-12-2007, 10:19 AM
Today

squats 5x5 @ 267-5

Didn't fee like LP.

WBBIRL
02-12-2007, 10:24 AM
Good work in here man, sometimes I get to the gym and I'm like **** lol I don't wana do anything. Not often, but sometimes.

Nik00117
02-13-2007, 01:08 PM
Heh same here, I figure not doing one workout is better then not working out at all.

Either way i'm going to a debate confernce and I won't have time for either deadlifts or bench, so tomorrow i'ma do bench just because well my deadlifts aren't that bad...

Nik00117
02-14-2007, 12:24 PM
Today kinda sucked...

Bench 4x5 @ 166-3, 171-1
CGRBP 3x8 @ 115-3

For some reason I could not even complete 1 rep when I went up to 177 completely failed. Could not psuh it up no matter what spent a while trying.

Went back down to 171 and tried again. Failed.

mickyjune26
02-15-2007, 01:49 PM
Been there before. Have you been working your tri's, to help in assisting your bench push?

Nik00117
02-21-2007, 12:27 PM
Yea I think I might switch up to close grip however today I finished my bench work out. Couldn't do CGBP due to time...

Lifting at my school now and only got an hour, needless to say inbetween working on the minor details of formering a power lifting team, and lifting myself fitting in bench/cgbp was difficult.

So today I did the follow

Bench 5x5 @ 165-4, 170-1
CGBP 3x8 @ 115-2 (had to cut short due to time.

Next week i'ma prob do 135 CGBP first, and then 165-4, 170-1.

Nik00117
02-22-2007, 10:52 AM
No LP

Today

Squats 5x5 @ 270-3, 275-2

I honsetly feel, in late march when I max out i'ma murder my goal of 400... I mean murder by slaughter it and chop it up to tiny little pieces type deal. I felt like doing 280, but didn't due to me just being lazy,.

Nik00117
02-26-2007, 10:06 AM
No LP

Today

Squats 5x5 @ 270-3, 275-1, 280-1

Nik00117
02-28-2007, 10:30 AM
Full day :) Almost

Bench 4x5, 1x2 @ 165-4, 170-1
CGBP 3x8 @ 112-1, 122-2

Nik00117
03-02-2007, 01:57 PM
Today (full day (about time))

Deadlifts (maxed out)
1x8 45
1x8 135
1x5 225
1x1 275
1x1 297
1x1 330
1x1 352
1x1 357 (**** didn't even budge)
Shrugs 3x8 @ 225-3
Rows 3x8 @ 135-1 157-2 (first time doing them with barebell and will conitue to do them this way)

My coach advised me aganist maxing on deads he suggested I wait another 2 weeks or so (I skipped last week ond eads due to time) quite frankly I agree, I started off cold. If I would of deadlifted this week and next week I could of easily saw myself do at least 365 if not 375. O well.

I will max out sometime during march 26th on squats goal 420 (I will do my 225 rep challenge on the 30th going for 30)

O funny story time

I jammed my finger (still hurts)

How it happened, I was deadlifting (330) either way when i deadlift I set up and expode downa nd up as fast as possible. WEll my finger hit dead on the bar and it hurt like hell.

Nik00117
03-05-2007, 08:54 AM
Today

Did Bench (Lifted at school only had an hour)
Bench 5x5 @ 165-4, 170-1
CGBP 3x8 @ 115-2, 120-1

Funny story today.

My last rep on my last set on CGBP, the bench I worked out with had a lower rack (if it thats the right term) then i'm used to. So I 100% locked out, and went back, and I missed the rack and it kept going back.... I relieazed "O ****" so I tossed the weight and heard it go bang. Coach got a good laugh out of it, so did everyone else. Besides that nothing to interseting happened.

O next week i'm go for 170 5x5

Nik00117
03-06-2007, 10:15 AM
Today (felt great full day)

Squats 5x5 @ 275-3, 280-2
LP 3x8 @ 532-3 (Did it at the school and it I haven't LPed in forever)
Calfs 3x8 @ 520-3 (Felt good next week 540)

Copy and paste from a thread. For inspireing purposes.


Today at my club we had a lil 12 year old 130 LB 7th grader walked in. Quite frankly I thought it was great he was here I thought he was just starting to lift etc blah blah. Either way he ran a 2 mile for fun and played around a bit. At the end of the day the coach called us all around. He told us this kid last max was like 250 (which we all called BS on, he didn't perform 250 but I know can do it.)

So what we did is we had him bench first he did as quick bar went to 115 quick warm up (i'm already impressed but not shocked) did 135 repped it (more impressed hes already over his weight) did another 165 repped (more impressed)

He then repped 200 LBs in front of all of us. Perfect form and all we could say is "DAMN!"

Hes dad used to powerlift... And has been training him since was about 9. Saw him do squats and deads PERFECT FORM, this kid is amazing only 12 years old 130 LBs playing with 200.

He played for a football league in his age group, but they had to bump him up.... It was simply too easy for him. They bumped up to like I think it was 15-17 age group. So he already plays German League Football at what most of us could call Highschool. I promise you when you see him hit 18 I have no doubt in my mind you will hear of him.

Next week I start my work out at 280.

Nik00117
03-07-2007, 09:44 AM
Today (only had about 40 mins to lift and clean up)

Deadlift 5x5 @ 245-4, 250-1

NExt week minium is 250 5x5

Nik00117
03-12-2007, 12:10 PM
Today

Squats 5x5 @ 280-3 286-2
Mile run (Wore my ass out esp after squats)

I'm debating weather to max out next week or the week after that. Both weeks are in march. But I also wanna try my 225 rep challenge. Will decide later.

Nik00117
03-13-2007, 12:08 PM
Today
Bike for 20 mins (I think I did like 13-14 miles)

Also at lunch I had a blast.

We all got tried of playing football so we decided to just hit each other. Either way they kids in my schol called it teh Oklohoma. You put everyone on the sidelines etc. You then get one person give him the ball and put him at one end. Put the other guy at the other end. Guy with the balls job is to truck the **** out of the guy trying to stop him. Other guy has the same job.

So anyways this guy challenged me. WE lined up I was going stand still and take the hit figuring I'd dominate him other wise. Nope he wnted the other way around. So we lined up I went low, and hit him full force I kept going, he did too (to the ground)

Its our new fav pastime at lunch time. Knock the **** out of each other :)

Nik00117
03-14-2007, 10:43 AM
Today

Bench 1x5 @ 165-1
Bench Legs Up 4x5 @ 135-2, 145-1, 150-1
CGBP 3x8 @ 125-3

Coach forced me to go lower which ticked me off cause I felt fine at 165. So I went lower, then I made it harder by putting up my legs he didn't like that too much.

Hes the type of guy that thanks every kid/man/woman/child should do 4x10 reps, and only go up in weight when you casily do the weight at 4x10.

Nik00117
03-15-2007, 12:56 PM
Today Good Day
Deadlift 5x5 @ 250-3, 255-1, 260-1

Felt great, I was going do shrugs but my back was so weak from deads, I could barely stand up straight so I said screw it.

Nik00117
03-19-2007, 01:20 PM
Today Day Decent Day
Bench Legs Up 5x5 @ 145-2, 150-2, 155-1 (next week depending on my feeling i'll start at 150 or 155)
CGBP Legs up 3x8 @ 135-3 (next week 140-3)

I feel a LOT stronger since starting to bench legs up. I feel when I get my legs down, that leg push which you experience during a bench will add quite a bit of weight.

Nik00117
03-23-2007, 02:53 PM
Haven't updated this in a while mainly because I was pissed at myself.

3/20/2007
Squats
45x8
135x5
225x5
319x1
341x1
353 failed, over and over and over again (ticks me off)
315x2

To pissed off to do anything else. I got several reasons why I failed ranked in what I believe to be most impotant
1. Sleep I was tried that day
2. Motivation I wasn't pumped as I should of been, think the lack of adreline played a big roll.
3. Spotters, I had lifts off at 353 and it ****ed me up cause one guy pushed up as the other guy let go, so I spent a lot of strength trying to keep my ass alive.

Fixed those problems.
1. Next week i'm sleeping at least 8 hours before my squat session
2. I'm going get pumped
3. my buddies will be there lifting with me, the ones I enjoy lifting with the big ones that challenge me and push me. Not the ones that awe at 200 and don't push me.

3/33/07 Deadlifts (goodd ay
Deadlift 5x5 @ 253-3, 258-2
Shrugs 3x8 @ 200-3
Rows 3x8 @ 135-1, 145-1, 150-1.

Nik00117
03-26-2007, 10:55 AM
Today
Yes max out day!
8x45
8x135
5x225
2x275
1x319
1x352
1x363
1x374
1x386
1x407 (8 plate baby!)
423 (Bombed, terriablly)

Although my goal was 420 for this, i had a terriable last week, and quite honsetly I attempted 420 when I was cold, I had lost my spotters and they weren't back for a good 30 mins so I had to sit around for 30 mins waiting for my spotterst o get back.

Although 423 is doubtful because even though my 407 was santicaed by the coach he said it was a close call, my form was shaky at 407.

Nik00117
03-28-2007, 11:20 AM
Bench Today
Legs up BP 5x5 @ 155-3, 160-1, 165-2
CGBP 3x8 @ 135-3

Organichu
03-28-2007, 11:25 AM
Nice benching.

Nik00117
04-03-2007, 11:12 AM
Squat today ( at school)
squats 5x5 @ 297-5 (basically 300)
LP 3x8 @ 540~-3

Can't be sure on my number in Lp but o well.

Squats felt great!!!!!!!

Nearly 300 LBs repping. (3lbs short of it) Although I felt weak at 300, figure i'll wiat another week and keep my weight at the same.

Nik00117
04-06-2007, 01:21 PM
Today

Bench press (Proud of myself)
Bench 5x5 @ 160-2, 165-1, 175-2
CGBP 3x5 @ 135-2, 140-1

IDK why I decided to just do 5 reps, I didn't have glove or chalk so the bar was slipping on close grips. Only compliant that I have.

Nik00117
04-11-2007, 04:59 AM
April 9, 2007
Squats (bad day)
Squats 2x5 @ 300-2

I had felt like it'd be a great day to go to KFC and eat a 3 piece chicken, with a side and large coke before my work out.

My body didn't agree.

I stopped at my 2nd set, figuring I really don't wanna throw up all over the gym, esp with 300 LBs on my back.

Todays bench session should be better.

Nik00117
05-08-2007, 04:55 AM
May 8, 2007
Bench 5x5 @ 145-2, 150-3
CGBP 3x8 @ 95-3

I haven't been able to lift in about a month cause of real life troubles (mainly school work) and work.

I however have been working hard to get my schdule resorted and have it fixed now.

Squats on Thursday (Most likely)

Nik00117
05-10-2007, 12:16 PM
May 10, 2007
Squat 3x5 @ 225-3
LP 2x8 @ 430

Since i'm coming back into it i'm keeping it light for now.

Nik00117
05-28-2007, 11:05 PM
May 28, 2007
Bench 5x5 @ 140-2, 145-1, 150-1
Crunches 3x10 @ 10-3

Intend on squating on wednesday not sure on deads yet.

Nik00117
06-18-2007, 03:13 AM
June 18 2007

Back in the game and lifting

I went light today since its my first time back in the gym, in like forever.

Bench 3x5 @ 145-3
CGBP 3x8 @ 95-3

Bako Lifter
06-18-2007, 03:20 AM
Looks like it's been a while. Nice pressing though.

North
06-18-2007, 05:59 AM
Nice squats

Nik00117
06-25-2007, 05:54 AM
June 20 2007

Squats 3x5 @ 225-3
LP 2x8 @ 440-2

Felt kinda sad knowing that 225 used to be my warmup... And now my workout

LP also was sad, i've almost squatted that in the past.

Bench today

Went a bit better in my eyes
Bench 4x5 1x7 @ 145-2, 155-2, 160-1
CGBP 2x8 @ 115-2

Felt a lot better, I mean tossing up 160 7 times gave me a huge boost. Next week my min i'm lifting is 155.

Squats on wednesday, might deadlift on thursday.

mickyjune26
06-25-2007, 05:56 AM
Nice to see you back. You'll regain your strength pretty quickly. See you around.

Nik00117
06-28-2007, 05:59 PM
On Wednesday (Like the 27) I did the following

Squat 3x5 @ 235-2, 245-1

I rarely don't got any excuses for being this weak at squats, I used to rock 235 like it was ****ing paper weight.

Although back then I had a MP3 player blasting in my ears keeping me 100% focused.

Also my current goal is to be setting a PR BEFORE SCHOOL STARTS.

As in anything over 200 LB bench, anything over a 407 squat, and deadlift I want to be in the 370s.

School starts august 28, I will consider my deadline for this goal sept 1.

WBBIRL
06-28-2007, 07:17 PM
Bro sometimes life gets in the way.

A dedicated hardcore lifter isn't one who never misses a session, its one who gets back on the horse every time he's thrown off. Sometimes things don't go your way, but your takeing the reigns in your own hands and getting back on track.

+ ****en 1 for that bro

Nik00117
07-02-2007, 06:11 AM
Today

Bench 4x5, 1x6 @ 3-155, 1-160, 1-165 (6 times)

Felt good, although i'm running short on time (gotta head off to work in 30 minutes) so I didn't have time to complete the work out.

Nik00117
07-06-2007, 03:19 AM
July 5th

I lifted hangover and hungry and dfelt sick so today was suckier then normal
Squat 2x5 @ 235-2

Nik00117
07-12-2007, 02:31 PM
July 10

Bench 4x5, 1x7 @ 160-3, 165-1, 165-1 (for 7 times)
CGP 2x8 @ 115-2

I've been considering doing wide grip bench to develop my chest more

Today
Squat 4x5 @ 245-4

I was worn out, IDK but squats suck for me which really ticks me off.

WBBIRL
07-12-2007, 10:17 PM
Why not post the whole routine?

Its been a while since I was in here last, but the more you post the more advice you'll get.. if your looking for any.

Keep at it none the less.

Nik00117
07-30-2007, 11:00 AM
Heh, to lazy imho.

This is more for my personal record than anything else.

Anyways today bench
Bench 5x5 @ 165-4, 170-1

Nik00117
02-23-2008, 05:54 PM
I am now again an offical fat lazy american!

But unlike the rest I know what I gotta do to change that and i've done it before!

So heres my plan (basic)

1. Finish my english course (which is taking up 6 hours a week for me) once thats inifhsed in roughly a month I dedicate the majority of the time that I used to spend writing essays to pushing iron
2. I am starting to eat healthier now (not actually keeping track of anything but eyeballing it) like cutting out soda from my diet since its empty cals, replacing with water eating smallerp ortions instead of 2 slices of pizza maybe 1 with a breadstick type deal. And not eating a lot before I go to sleep. All of which I didn't used to do for the past 6 months


Got a few goals

Hit my old max 2 months after I hit my old max, 4 months after that go for another and aim for 500 on squats

My basic plan for lifting/getting back in shape includes this

first few months i'm basically doing lifting and remaining at my weight after I get my old numbers back up I start cutting (slowly) only want to cut 20 Lbs over the course of 3 months. I actually am not looking to get ripped.

Also since the possiblity of me joining the air force is real if all esle fails cardio is going jump in as well. Will most likely a few weeks after I get back into powerlifting start phasing the devil.

But yea, my goals are basically to get back into shape. Maybe even start showing some results by june when the summer really starts.

So in a few weeks I hope to be posting numbers up again.

captain piddles
02-23-2008, 08:01 PM
hey good luck with the goals, I just came back after a long time away also
we are in the same boat, I got a new job on third shift and training and diet went out the window, but its good to get back in the swing of things
so hang in there!

Nik00117
02-24-2008, 10:06 AM
I hear you, fixing to finish HS after that my life *should* get a bit easier for awhile.

Because then I merely have to pay my folks rent (200 bucks a month) and will only have one job. And not 2 like I do now.

mickyjune26
02-27-2008, 08:21 AM
It's good to see you around again. Keep at those goals. You've always had a gift for getting pretty strong quickly.

Nik00117
04-22-2008, 09:27 AM
Went back into the gym today, and it felt great. Considering the last itme I touched any kind of weight was last july (your talking 10 months here of no lifting)

Well I did a light bench day, i've been outta the gym for a while so i'm just testing the waters to see how they are, and I got good news. I think I will be up to normal within a month to 6 weeks which is good.

Well enough acking and now to results

Bench 3x8 @ 95-1, 105-1, 115-1 (i suspect next workout day I'll pretty head straight to 115 and lift there see how it feels and move up.)
Close Grip BP 2x8 @ 95-2 (this is where I felt it :))
Weighted Crunches 10lb plate 3x8

Squat day I suspect will look like this I suspect

3x8 for squats, legpress, and I may throw in some calf workout we'll see.

Nik00117
04-24-2008, 09:38 AM
April 24 2008
Squats 5x5 @ 115-1, 135-1, 145-2, 155-1
LP 3x8 @ 250-1, 340-1, 430-1
Calf Extender 3x8 @ 180-2, 190-1

My legs are killing me atm, i'm afaird when I go to sleep they may detached from my buddy and beat my ass up for what I did to them.

Either squat day I have to say is a succes, an hour later and i'm tired as ****.

Nik00117
04-28-2008, 06:25 AM
Skipped on the deads last week, and went straight into bench this Monday.

Bench 3x8 @ 115-1, 125-2 (really pushed the limit here)
CGBP 2x8 @ 95-2
Crunches 3x8 @ 10-3
Light walk .72 of a mile in 13 mins. Next time I may do a few more mins and hit that mile.

Fairly decent day, been hitting that water battle pretty hard trying to change my eating habits too.

Nik00117
04-30-2008, 11:12 AM
April 30, 2008

Good day :) Solid throughout my performance!

Squat 5x5 @ 135-1, 145-1, 155-2, 165-1
LP 3x8 @ 340-1, 430-1, 480-1 (felt great moving something like this)
Calf 3x8 @ 190-1, 200-1, 205-1

Friday deadlifts, but today is important.

I hit ATG several times without even pushing it, I had even set the pins to keep me just right below || but when I went down you heard a long bang, and I kept going down, forgetingg the weight was above me :) So i had to lower the pins. I feel an exploision coming up for next week. I'm suspecting startings at aroudn 150 and hitting 175 by days end.

It felt great, i've into this 100% love squats baby!

Funny thing is though I ran across a old lifting buddy of mine, he kinda reminded me of what I had lost, saw me at my last set at squats and was like "Warm up?", my response was "I wish" O well I suspect i'll be playing with 200 lbs within 6 weeks or so.

Really kinda distrubs me, knowing what almost pushed my limits to the edge today is something i'd of done without thought. In fact my warm up used to be no bar 8 squats, bar 8 squats, 95 5 squats, 165 5 squats, jack it up and hit it hard. Now the idea of 165 of a warm up is far away.

I intend on maxing out right before I go to the states for a visit, hoping to bang at mid 300s... I got just over 8 weeks.

Just made a big old spread sheet for the big 3, looking at the numbers, they seem patheic.

Nik00117
05-07-2008, 09:46 AM
may 7, 2008

Bench 3x8 @ 125-1 130-2
CGBP 3x8 @ 95-1 100-1
Crunches 3x8 @ 10-3
1.20 in 15 minutes on treadmill

my goal is to loose a bit of weight (refering to 10 lbs or so) and to get my cardio up a bit. I'm not looking for long distance running here, more like to be able to comfortablly run a mile in about 7-8 minutes.

Nik00117
05-10-2008, 04:52 AM
May 9 2008
Squats 5x5 @ 155-1, 165-2, 175-2
LP 3x8 @ 430-1 480-1 500-1

I cut out calf extenders because the gym staff was doing some repairs to some equipment during my squatting session, and it slowed me down a bit too much and I had to get going.

Nik00117
05-15-2008, 05:51 AM
May 15, 2008 (missed up today on math and did less then I could of)
Bench 3x8 @ 125-1 130-2
CGBP 3x8 @ 100-1 105-2
Crunches 3x8 @ 15-3
Did a run of .91 in 10 mins.

mickyjune26
05-15-2008, 10:08 AM
Nice bench work, nonetheless. You'll hit 135 on your CGBP soon enough.

As for your quote, women just want a connection with their man. After you figure out how to keep that connection alive all the irrational stuff goes away. :P

Nik00117
05-16-2008, 02:37 PM
May 16, 2008
Squat 5x5 @ 165-1, 175-2, 185-2 (felt like I could of hit 190 or 195 easily)
LP 3x8 @ 480-1, 500-2

Concerning my quote, I just think its funny.

Also um, I'm really starting to feel the power coming back to me. 185 granted is nothing compared to what I used to do, but come june 13 or so I intend on maxing out, my goal is 315. I figure i'll prob crush that. I intend on breaking into the 200s next week. By june I wanna have two plates each side for workout, hopefully it''ll work out for me.

My CGBP isn't a cocern of mine, its just a auxliary lift for my bench. Although I may be switching it up soon.

Nik00117
05-20-2008, 06:55 AM
Today sucked, I was tired from PE and didn't really do anything but I did do something

Becnh 1x8, 1x7 @135-2

Thats it.

Nik00117
04-04-2009, 05:12 PM
My god, how long it's been.

Here's my update.

I turned into a fat piece of ****, good at car sales but outta shape. Both my Grandpas are arriving on their death beds because of their health I've been motivated to life into my 90s!

My current stats? Weigh around 245-255 (need to get weighed)

My goal?
Get down to 215 with watching my diet and hitting the gym before years end.
Get rid of that gut! I don't want a 6 pack, I just wanna slim up a bit!
Set all new bench marks before year's end. That means squating at least 430, deadlifting 380+ and benching more then 225.

I already hit the gym twice time to let you know how it went

Friday
Bench day
weighted situps (10 lbs) 3x8
Bench press 125 3x8 (felt like a dumb ass one side was 45 Lbs the other was 35 lbs)

Saturday
Squats 145 2x5
Squats 165 2x5
Squats 175 1x5

I think...

Nik00117
09-01-2009, 03:41 PM
After over a year off (thats not even when I was serious) my last serious left was, April 11 2007 was my last serious work out.

I weighed my self i'm somewhere between 260-265 which sucks.

So he's my plan for the next 8 weeks

Work out 3 days a week
Day 1 Squats
A. Squats 5x5
B. Calf Raises 3x8
C. Need to fill this in with something for my quads, light 3x8
D. .5 Mile walk (just to cool down take like 7-8 minutes doing it)
Day 2 Bench
A. Bench 5x5
B. Close Grip bench 3x8
C. Something for the abs (planks, weighted crunches etc)
D. 1 Mile walk
Day 3 Deadlift
A. Deadlift 5x5
B. Shrugs 3x8
C. Rows

After 8 weeks (november) i'm going to add in a 4th day and basically make it toned down verison of Day 1, 2 or 3 simple to keep active and keep my muscles going

Today I did squats actually not a bad session (i'm going cry I remember myself doing 300 LBs for REPS!)

Squats (Sets, Reps)
135 2x5
145 2x5
175 1x5 going average those up and my goal next week is to start at 145 Lbs and work my way up

Calfs (I'm sure the machine adds some weight, but won't raise it since I only do calfs for my legs and as long as I got the same machine I'll be able to keep track of my progress)
140 1x8
160 2x8

Need to figure out to do something for my 3rd work out.

Bench day tomorrow

Nik00117
09-04-2009, 02:32 PM
Bench Day
Bench
115 3x5
120 1x5
125 1x5

Close Grip
75 1x8
85 1x8
95 1x8

Crunches
3x8 no weight

did 10 mins of cardio.

Nik00117
09-05-2009, 01:52 PM
Deadlift
115 2x5
135 2x5
145 1x5

Shrugs
95 1x8
115 1x8
125 1x8

Rows
70 3x8

I was doing some math today, on average thoughout the day I burn about 3,500 cals. I have normally 3 meals and only drink water. Each meal about 650-700 cals (it's really handy where I eat at they tell you exactly how many cals your getting)

So that puts me at about 2,100 cals meaning for the next few weeks I should be loosing about 2 Lbs a week which hopefully by the time I see my parents in January I'll have lost about 32 lbs, although 20 would be fine (245 Lbs).

I weighed myself and i'm no longer 265, going post my offical weight on the 1st

Nik00117
09-08-2009, 04:19 PM
Squats (Felt good today)
145 2x5
165 1x5
175 1x5
190 1x5 and still had more to go!

Calfs
150 1x8
170 2x8

Next week startting my workout at 170

Nik00117
09-09-2009, 02:55 PM
Today was good, I went to my fav bench style of legs up (keeps my chest and tris doing the work and not my legs)

Bench
115 2x5
125 3x5 (starting at 125 next week)

Close Grip
95 1x8
100 2x8

Crunches
3x8

1.7 Mile Walk burned 250 cals (looking to burn that fat!) got the last 3-4 minutes of that were killer!

O so you guys know my "cardio" plan

Basically on deadlift/squat days I only do .3 mile on deadlift/squat day for cool down etc

My goal is to lift 3 days and cardio 3 days in a 5 day week.

Going to work my way into doing 2 mile walks do that for 2-3 weeks then start adding .2 of a mile until I hit 500 cals per session. However considering the time it takes to walk 3 miles (just under an hour) I might stick at 2 miles for bench day and fit the 3 mile walk into the other days.

In order to avoid burning muscle i start at 3.3 and up it by .1 MPH per 5 minutes and stop at 3.8. Doing a 2 mile walk tomorrow

I am going to max out when my squat workout hits my body weight. So if in 2 months I'm 240 LBs I need to be able to rep 240 Lbs.

I am going to bench once I hit 175 LB bench

I am going to deadlift once I deadlift as much as I weigh.

Nik00117
09-10-2009, 03:16 PM
2 mile walk 330 cals :)

Nik00117
09-14-2009, 04:41 PM
Squats
165 1x5
175 2x5
185 1x5
195 1x5

Calf
170 1x8
180 2x8

Nik00117
09-30-2009, 03:16 PM
I have indeed been lifting. I had about a week and a half off so my numbers slacked but I'm back.

The stats

squats 155 3x5 on Sept 29th

Bench 115 3x5 on septh 30th
Close Grip 125 2x5 on sept 30th

Will do deadlifts tomorrow.

Nik00117
10-01-2009, 03:10 PM
GREAT DEAD LIFT DAY

Deadlift
135 2x5
155 2x5
165 1x5

Shrugs
135 3x8

Rows
70 1x8
80 2x8

Nik00117
10-04-2009, 03:23 PM
Today felt good (if you notice it's sunday and I'm lifting which is odd)

Squats
165 3x5
175 2x5

Felt really good in the bottom, when I max out i'm going make a weight lifting video.

Seated Calfs
160 3x8

Leg Extension
25 3x8 (A bit low on weight but I tried it with 45 and my body was shaking. How the machine is setup it's not designed for a lot of weight.

Here's my plan on maxing out.

On December 22nd I'm flying to the states for a month. My plan is max out the week prior. I'm going try and squeeze in some weights training during my vacation but it'll be hard. My goal is 350

Nik00117
10-05-2009, 04:07 PM
Decent bench day, weighed myself an offical 260 so 5 LBs of weight loss in one month=in january i should be 250 when i see my folks. 250 and a lot fitter.

bench
125 5x5
CGBP
105 3x8
Crunches
3x8 (will do for 3 weeks then add weight)

McLaughlin
10-06-2009, 08:15 AM
Keep up the good work! After reading your journal a bit it's good to see you got back into it.

Nik00117
10-07-2009, 04:28 PM
Did the Deadlift today

deadlift
165 2x5
175 1x5
185 2x5 (last set was amazing)

Shrugs
145 3x8

Rows
90 3x8

Taking a day off then hitting squats on Saturday.


Keep up the good work! After reading your journal a bit it's good to see you got back into it.

Thanks man, it's not easy either. Because I can remember the days I did a lot more (I didn't even post those numbers here because at my peak I was so busy)

However last time I lifted I used belts, gloves, and pads everysingle time I lifted. I don't use any of that. It's me and the weight.

Nik00117
10-09-2009, 03:55 PM
Hehe just figured I didn't do my day of rest and did squats...Hehehe opps.

O well

Squats
175 2x5
185 2x5
195 1x5 (last rep good story)

So it felt really great and I was jamming, I was doing ATG on some reps. On ym last 195 Rep I did an ATG however at the bottom I took a break...I looked in the mirror and saw two guys walking towards me, they thought I got stuck I waited a few seconds then exploded upwards. Hehehe :)

Calf Raises
180 3x8

Leg Extension
25 3x8

McLaughlin
10-09-2009, 04:45 PM
Thanks man, it's not easy either. Because I can remember the days I did a lot more (I didn't even post those numbers here because at my peak I was so busy)

However last time I lifted I used belts, gloves, and pads everysingle time I lifted. I don't use any of that. It's me and the weight.

I believe it'd be hard that way, but getting back into it must feel really good!


Hehe just figured I didn't do my day of rest and did squats...Hehehe opps.

O well

Squats
175 2x5
185 2x5
195 1x5 (last rep good story)

So it felt really great and I was jamming, I was doing ATG on some reps. On ym last 195 Rep I did an ATG however at the bottom I took a break...I looked in the mirror and saw two guys walking towards me, they thought I got stuck I waited a few seconds then exploded upwards. Hehehe :)

Calf Raises
180 3x8

Leg Extension
25 3x8

Good one with the squats :D Keep up the good work in here.

Nik00117
10-12-2009, 04:26 PM
Got drunk saturday, hungover on Sunday therefore my off day (bad excuse but heh)

Bench
135 5x5

CGBP
105 2x8
115 1x8

Crunch
3x8

Nik00117
10-13-2009, 04:13 PM
Deadlifts (heavy as mofos too at least for now :) one day they'll be pussy weight)
185 3x5
195 2x5

Shrugs
175 3x8

Military Press (always standing)
45 1x8
55 1x8
65 1x8

I kept my Military press light as I was experminting with it and didn't want to go over board. Next week I'll start at 65 and work my way up.

Nik00117
10-13-2009, 04:39 PM
A while ago I posted some pictures of myself (my fat ugly self) and I just went back to them and saw myself, and saw a new set of pictures.

My arms are thicker

My Belly is every so slightly smaller,

And my lone handles are smaller.

I'm down I'd say 7-8 LBs from my orginial 265 LBs. I look forward to do a 3 month before, during, after set when i'm 10-12 Lbs less (those will be coming Nov 1st :)) you'll have to wait until then.

Don't think it'll be dramatic but it'll be noticeable.

Nik00117
10-18-2009, 03:39 PM
My road to 200 is over, my road to 300 now begins (for reps that is I'm sure I could one rep max at least 315 now)

Squats
195 4x5
205 1x5

Calf
200 3x8

Leg Extension (My legs shake like crazy on this one, I take it as a sign off a good squat :))
25 3x8

This week is going be interseting, I lift Mon-Wed on Thurs I take a trip to Skojpe to go see ZZ Top, not sure what kinda shape i'll be in come Friday :)

I didn't lift for a few days now (only 4) because of excuses :)

Nik00117
10-20-2009, 03:00 PM
Bench
140 5x5

CGBP
120 3x8 (last rep was like hell 125 next week :))

Crunch
OMFG what a cake walk weight next time!!
3x8

I'm debating on deadlift tomorrow, I can go get some tail, or I can deadlift. Difficult... Pussy or Dead Lift?

Nik00117
10-26-2009, 04:40 PM
Squats
205 5x5

yes it been almost a week since I lifted, time flies.

Detard
10-26-2009, 06:12 PM
Good squats bro. I dont really understand your sig? You squatted 500, deadlifted 500, and benched 250, but only weigh 35lbs?

Anyways, keep up the lifting, it will all pay off if you keep working hard

Nik00117
10-28-2009, 04:05 PM
Got back into bench today

Bench
5x5 140

CGBP
3x8 120

Crunches
1x8
2x8 @ 10 LBs (that felt good)


Good squats bro. I dont really understand your sig? You squatted 500, deadlifted 500, and benched 250, but only weigh 35lbs?


Top part my goal
Bottom part how far I got to go
Weight 35 is how much longer I got until I reach my goal.

Nik00117
10-29-2009, 04:05 PM
Deadlift
195 3x5
205 2x5

Shrugs
185 3x8 (still progressing, even after a 2 week break)

OHP
65 2x8
75 1x8

Overhead presses after a good deadlift is kinda like pouring salt into an open wound.

Nik00117
11-01-2009, 05:00 PM
Squats
215 5x5 (killer hard)

Calfs
200 3x8

LEs
25 3x8 (going increase to 30 next week)

Nik00117
11-02-2009, 04:17 PM
Bench
145 3x5
150 2x5
Next week will start at 155

CGBP
125 3x8

Crunches
3x8

I actually almost didn't go out of laziest, but I went.

Tomorrow i take off then on Wednesday I do deads.

Nik00117
11-16-2009, 02:41 PM
Sometimes things are meant to happen.

It's been 2 weeks since I went to the gym, (work overloaded me)

I went to my normal base gym, it was packed I went to the next one and I went to the squat rack and saw for the first time in my life an individual do a proper squat in real life. I then began to work in with this guy, who apparently used to squat competively. He gave me some very good pointers, the bar was to high on my back throwing off my balance and I need to look up. I did it and felt great!

SO onto the workout, goign keep it 20% of what I used to do and work my way up.

185 5x5 squats.

Nik00117
11-19-2009, 02:39 PM
I did do Bench on tuesday and lite deadlift today (i'm beat BTW)

Bench
135 5x5
CGBP
95 3x8

deadlift
185 5x5

Nik00117
11-23-2009, 02:35 PM
Bench
145 5x5
CGBP
115 3x8
Crunch
3x8

Nik00117
11-28-2009, 05:13 PM
Deadlifts
195 2x5
205 2x5
215 1x5

Shrugs
185 3x8

OHP
65 3x8

Yes a full work out day!!!! Squats on monday.

Nik00117
11-30-2009, 11:18 PM
So I finally think I found the perfect time to work out, in the morning!

I went to bed at 11 last night, got up at a quater till 6 so about 7 hours of sleep. I spent 30 minutes waking up/getting ready then before doign anything I went directly to the gym. I got done at 7:15, (back in my room) so prob a godo 40 minutes lifting heavy. I feels great to be up this early because I got in my room and it suddenly dawned on me, I can go take a shower be back in front of my PC before 8. Play video games for about an hour then go grab breakfast and still be early to work. This afternoon I have the entire day free.

So here are my numbers for today, decent next week going break into 215.

Squats
195 2x5
205 3x8

Calfs
200 3x8

LEs
25 3x8

Nik00117
12-04-2009, 01:03 AM
Need to have my work outs closer together

Bench
145 5x5

CGBP
105 3x8

Crunch
3x8

Nik00117
12-06-2009, 02:20 PM
Had a guy come up to me tap me on my shouldres and go "You are one of the few poeple in this world who truly understands what gods gift to man was"

I'm staring i'm blank thinking "WTF?" he then goes

"Your first the person I've seen doing a proper deadlift!"

I then laughed and said thank you :)

Deadlifts
215 5x5

Shrugs
195 3x8

OHP
75 3x8 (last rep was scary hard)

Nik00117
12-08-2009, 01:50 AM
Heres my plan for the week

Bench Tomorrow (wednesday)

Deadlift on Friday

Squat on sunday,

Then on Monday i'm going to greece for a few days, I get back on fridayish and do my max out attempts. Then on the 23rd back to the states for a bit of R&R been deployed for 10 months time for a break, and normal food. I'm going try and lift in Georgia however lifting Germany, and Neb is going be a challange. Plus I figure a few weeks down after a big max out is ok.

Squat
215 5x5

Calf
230 3x8

LE
25 3x8

Nik00117
12-10-2009, 01:37 PM
Bench
150 3x5
155 2x5

CGBP
115 3x8

Crunches
10 3x8

Nik00117
12-12-2009, 06:55 AM
Deadlift
225 5x5

Shrugs
205 3x8

OHP
80 3x8