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K1M
08-29-2006, 01:53 AM
Hopefully having an online log will magically transform me into a 250lb monster.

At the moment I am: (1) small, (2) soft and (3) incredibly weak, but those are slowly improving, one day at a time.

28/8 Lower

Elevated DL
253 x 3 PR (115kg)
253 x 3
253 x 3

Cake. I know it ain't much weight, but once again, refer to (3).

DB Bulgarian Squats AKA Hell
33s x 11 (Right Leg), 33s x 8 (Left Leg)
39s x 5 (Right Leg) PR, 39s x 4 (Left Leg) PR

Cable Pullthroughs
215 x 9 PR
215 x 8

Nearly maxed out the machine, which is cool.

DB Curls
33s x 10+3+2 (15RP)

Ak. Weaksauce.

Incline Crunch
BW + 60 x 10 PR
BW + 60 x 8

Now, if only my bench/squat/deadlift improved as fast as my ab movements did..

Hatred
08-29-2006, 02:38 AM
I like this journal title better as Teufy's journal title.

rookiebldr
08-29-2006, 09:29 AM
lol yes, I was thinking the same thing. I didn't know there could be more than one thread with the same name.

Oh K1M welcome to journal land. Maybe you'll get your wish and be transformed to a 6' 250 monster like teufy did in his same named journal. ;)

Teufelhund
08-29-2006, 10:04 AM
You better not be tryin' to steal my mojo, boy.

;)

Actually, I think my journal has a "..." at the end. or maybe an exclamation point.

Good luck.

K1M
08-29-2006, 10:57 PM
Ah, I seemed to have trod on previously marked ground! Mods feel free to change title to 'K1M's Journal' or whatever, if need be.

Flat BB Press
135 x 11+2+1 (14RP) PR

One day I'll be pressing 220 for reps.. one day.

EzBar Military Press
82 x 9+3+1 (13RP) PR

OH DB Ext
32 x 14 PR
32 x 8

Supine Grip Pulldown
115 x 10+4+3 (17RP) PR

Smith BB Rows
115 x 10 PR
115 x 6

A lil' about me: I started lifting with passion at the beginning of this year, standing at about 128lb @ 5'11. I'm now about 160, and hoping to be about 175 by the end of the year, pulling 305, squatting 265 and pushing 220 or so.

K1M
08-30-2006, 11:10 PM
161lb this morning, the highest I've seen this year. Hopefully, it stays.

31/8

Back Squat
155 x 9 PR
155 x 7

Rack Pulls
285 x 7 PR
275 x 7

Leg Curls
110 x 10+3+2 (15RP) PR

Cable Curls
88 x 11+3+2 (16RP) PR

Cable Crunch
125 x 10
125 x 8

Fin.

rookiebldr
08-31-2006, 11:52 AM
Well, if you keep adding weight like you've done thus far, you will be teufy size soon enough. You can keep the journal title, no problems bro just expect a hard time if you don't keep growing. ;)

Eszekial
08-31-2006, 11:53 AM
Tracking cals homefry?

K1M
08-31-2006, 05:39 PM
Thanks fellas.

Yeah, I'm fitday'n about an average of 3250cal a week, which seems to have me growing at an acceptable rate.

K1M
09-01-2006, 10:36 PM
Went to a club last night. Clubs suck.

2/9

Flat BB Press
55s x 10+2+1 (13RP) PR

Smith Military Press
100 x 8+2+1 (11RP) PR

BTN Pulldown
110 x 11+4+3 (18RP) PR

V-Bar Row
115 x 10
118 x 6 PR

V-Bar Pushdown
45 x 10+4+2 (16RP) PR

ME Squats next workout :clap:

K1M
09-03-2006, 09:59 PM
Awesome workout today, very intense.

4/9

Box Squats
215 x 3
236 x 1 PR
236 x 1

Sumo Pull
204 x 8 PR
204 x 7

Leg Press
275 x 11
280 x 8 PR

BB Curls
66 x 11+3+2 (16) PR

Hanging Leg Raise
BW + 50 x 13 PR
BW + 50 x 8

Gettin' there.

K1M
09-06-2006, 10:26 PM
Pretty nice workout, made some fairly big PRS on posterior and quad movements.

7/Sep

Rack Pulls
308 x 5 PR
297 x 6

Bulgarian DB Squats
39's x 11 (R) 39's x 9 (L)
44's x 5 (R) 44's x 5 (L) PR

Leg Curls
110 x 12+3+3 (17) PR

DB Curls
33 x 11+4+2 (17) PR

Incline Crunch
BW + 66 x 9 PR
BW + 66 x 6

Fun times.

rookiebldr
09-06-2006, 10:34 PM
Great PR's. Nice leaving the gym with that pump from a good workout.

K1M
09-08-2006, 11:11 PM
Considering I only had 3 hours sleep last night, I'd say this was a fairly good workout.

9/9

Flat DB Press
60s x 6 PR
55s x 6

EzBar Military Press
88 x 7+2+1 (10) PR

OH DB Extention
38 x 10 PR
38 x 7

SG Pulldown
121 x 7+2+1 (10) PR

Smith BB Row
138 x 9 PR
132 x 7

K1M
09-10-2006, 10:14 PM
11/9 today, or, 9/11 as it has been coined. Can't believe it's been 5 years. Pretty sweet workout, got a 10lb PR on DL's.

11/9

Deadlifts
275 x 1 PR
280 x 1 PR
286 x 0
270 x 2 PR

Back Squat
160 x 7 PR
154 x 7

Pullthroughs
215 x 13
220 x 8 PR

Cable Curls
88 x 14 + 5 + 4 (23RP) PR

Cable Crunch
132 x 10 PR
132 x 8

K1M
09-13-2006, 06:44 PM
I'm so ****ing pumped about lifting right now, it makes me sick. Is it normal to have a dream of being a freak of nature?

13/9

Paused BB Press
165 x 2 PR
175 x 1 PR
181 x 1 PR

Smith Military Press
100 x 12+3+2 (17RP) PR

BTN Pulldowns
116 x 7+3+1 (11RP) PR

V-Bar Row
121 x 10
126 x 6 PR

CG Barbell Press (Smaller BB)
123 x 4 PR
112 x 5
101 x 7

K1M
09-13-2006, 06:49 PM
Also, might be advantageous to chuck in some short term goals between now and Jan 1, 07.

Flat BB Press
Currently: 181 x 1
Jan 1, 07: 220 x 1

Deadlifty
Currently: 280 x 1
Jan 1, 07: 330 x 1

Squat
Currently: 242 x 1
Jan 1, 07: 286 x 1

Gonna be a big push to hit those numbers, but I'm aiming for the starz*

K1M
09-14-2006, 10:01 PM
On the scale at 157 today; that makes me a sad panda. It seems I have a faster metabolism than I would have thought. Up cals to 3500 on WO and 3000 on non-WO.

15/9

High Box Squats
220 x 3 PR
253 x 0
247 x 1 PR
231 x 1 x 3

Sumo Pull
220 x 7 PR
220 x 7

Leg Press
286 x 8
291 x 7 PR

BB Curls
66 x 13+4+2 (19RP) PR

Flat Crunch /w Weight Behind Head
BW + 22 x 13
BW + 33 x 4 PR ohmigodthatwashard

K1M
09-15-2006, 08:47 PM
Went out clubbing last night. It's amazing how crazy girls with streaked red hair and lip rings can lead me astray :hump:

16/9

DB Shoulder Press
44's x 9+3+2 (14RP) +rep PR

Smith CG Press
110 x 9+3+3 (15RP) +weight PR

HG Pulldowns
121 x 9+3+3 (15RP) +rep PR

Cable Rows
110 x 8+3+1 (12RP) +rep PR

Incline Smith Press
149 x 6 +weight PR
138 x 8

Going for a big sumo pull PR on Monday, here's to 305.

POWERLIFTER87
09-15-2006, 09:06 PM
Awesome workouts. Crazy amount of PRs.

K1M
09-15-2006, 09:34 PM
Thanks PL.

Took me ages to figure out how to train; after countless months of frustration, I've realised I have to do pretty low volume training as I'm sure I could overtrain by pouring a glass of milk.

Since then, its been low volume all the way PR's have skyrocketed.

K1M
09-17-2006, 10:21 PM
Intense workout that was very hard to complete. I may need a deload in the next week or so.

18/9

Sumo Pull
264 x 3 PR
297 x 1 PR
305 x 0 Didn't budge
264 x 3 PR

Good Mornings
165 x 10
176 x 7 PR

DB Bulgarians
44's x 11 RL / 44's x 8 LL PR

DB Curls
33's x 13+5+3 (21RP) PR

I skipped ab work cuz I was wrecked.

Edit: also got a new scale yesterday, as my old one was had me at 158-160 for nearly a month, whilst I was getting significantly stronger, getting bigger and adding slight fat. New one had me pinned at 162.7 or something this morning, old one at 159.

K1M
09-20-2006, 10:03 PM
Good workout concidering I had eaten less than a newborn pidgeon in the previous 48 hours. Back on track.

21/9

Flat BB Press
165 x 3 PR
187 x 1 PR
187 x 1 PR
192 x 0
170 x 1 PR

EzBar Military Press
93 x 8+2+1 (11RP) PR

Supine Grip Pulldown
121 x 9+3+2 (14RP) PR

Smith BB Row
137 x 9
148 x 6 PR

CG BB Press /w small BB
104 x 7+3+2 (12RP )PR

Yaay.

K1M
09-21-2006, 09:08 PM
Awesome workout today; smashed the **** out of my old PRs.

22/9

Free Squat
242 x 2 PR
253 x 1 PR
264 x 1 PR Ugly rep lol

Leg Press
291 x 13
302 x 9 PR

Pullthroughs
220 x 15
231 x 8 PR

Cable Curls
93 x 13+4+3 (20RP) PR

Cable Crunch
143 x 7 PR
137 x 8

:thumbup:

POWERLIFTER87
09-21-2006, 09:17 PM
Great workout. Yeah...I prefer high volume. But I did low volume for a pretty long time when I started and that worked too.

K1M
09-23-2006, 10:35 PM
Awesome weekend! :hump:

I'm rethinking my strategy in this game. I'm 162 at 5'8-9, wanting to be about 210 at 5'9 by the end of next year. That's ~50lbs in 15 months, or ~3 lbs a month. I can do this.

24/9

Flat DB Press
60's x 8+2+1 (11RP) PR

Smith Military Press
104 x 9+3+2 (14RP) PR

WG Pulldown
121 x 6 PR
110 x 7

V-Bar Row
126 x 10
132 x 6 PR

OH DB Extention
44 x 8 PR
38 x 10

Going to pull 305 tomorrow. :burger:

K1M
09-24-2006, 10:53 PM
Probably should have taken today off; hams and back were tender - but I am a stubborn, stubborn idiot.

25/9

Rack Pulls
330 x 3 PR
341 x 2 PR
352 x 1 PR

Good AM's
187 x 9 PR
187 x 7

Squat Machine
176 x 9 PR
176 x 8

Horrible machine; felt like my lower back was going to snap. Never again.

Leg Extention
110 x 15
132 x 8 PR

BB Curls
71 x 9+3+1 (13RP) PR

Flat Crunch /w Weight Behind Head
BW + 33 x 8 PR
BW + 27 x 10

POWERLIFTER87
09-26-2006, 10:26 PM
Good workout. You'll definitely hit that goal no problem if you want it. 3lbs. a month ain't that hard.

K1M
09-26-2006, 10:39 PM
Good workout. You'll definitely hit that goal no problem if you want it. 3lbs. a month ain't that hard.

Cheers PL! I want it :D I know 210 ain't that heavy but I started very, very light (128lb) :cry:

Pretty ****ty workout today, but considering I've been sick for the last 48hrs, t'was expected.

27/9

Flat BB Press
170 x 3
192 x 0 :mad:
192 x 0 :cry:
176 x 2 PR
176 x 2 PR

DB Shoulder Press
44's x 10+3+3 (16RP) PR

Machine Chest Press
132 x 6 PR
121 x 7

HG Pulldowns
126 x 7+2+2 (11RP) PR

Cable Row
115 x 7+3+2 (12RP) PR

V-Bar Pushdown
110 x 9+3+2 (14RP) PR

K1M
09-27-2006, 09:41 PM
Still sick. Still too stubborn to take a day off.

28/9

Free Squat
242 x 3 PR
247 x 2 PR
247 x 2 PR
264 x 1

Low Rack Pulls (1 ft from floor)
286 x 3 PR
264 x 8

DB Bulgarian Squat
49's x 7R / 7L PR
44's x 8R / 7L

DB Curls
38's x 6 PR
33's x 9

Incline Crunch
BW + 66 x 12
BW + 77 x 4 PR

Intense workout - hope this cold thing passes.

K1M
09-29-2006, 10:31 PM
Hah! I'm still coughing up stuff that should be in a museum. Other than that, feel pretty sweet. Bumped into some of my old buddies last night, really was cool.

Guys: I know you will never read this, but I missed ya's.

30/9

1-Board Press
181 x 2 PR
181 x 2 PR
192 x 1 PR
198 x 0

Incline Smith Press
137 x 10+3+2 (15RP) PR

EzBar Military Press
99 x 6+3+1 (10RP) PR

SG Pulldowns
126 x 7+2+2 (11RP) PR

Smith BB Rows
148 x 10
159 x 5 PR
159 x 5 PR

OH DB Extention
44 x 11 PR
44 x 6

Woo. Really focused atm. This is what I want - To be strong and large, regardless if it isn't chic in the eyes of modern society.. **** 'em.

POWERLIFTER87
09-30-2006, 10:25 AM
Nice workout. I only weighed 145lbs. when I started, so yeah it's definitely possible to get over 200lbs.

K1M
09-30-2006, 05:01 PM
Thanks PL. SO you've put on nearly 100lbs since Day 1? That's impressive.

K1M
10-01-2006, 10:15 PM
Awesome, awesome workout. Made big PR jumps.

2/10

Low Rack Pulls (1" from floor)
319 x 3 PR
341 x 1 PR
352 x 1 PR
363 x 1 PR

ATG Squats
176 x 6 PR
165 x 7

Sumo Pulls
242 x 6 PR
231 x 8

Cable Curls
104 x 11+3+2 (16RP) PR

Cable Crunch
148 x 9 PR
148 x 6

Food
Cals: 3466
Pro: 334
Carb: 215
Fat: 147

Experimenting with a lower carb/higher fat intake.

Holto
10-01-2006, 11:15 PM
Looking good bro.

I was wondering how you get uneven numbers on the bar.

I'm guessing your converting from metric?

K1M
10-02-2006, 12:45 AM
Yeah, holto, I'm in AUS, and we use kilograms. The convertion gimps it a bit.

K1M
10-02-2006, 10:08 PM
Decent session; 5/6 PR's - lost a rep on DB press, so I'm gonna drop it FTTB.

3-Oct

Flat DB Press
60's x 7 X
49's x 9

Smith Military Press
110 x 10+2+1 (13RP) PR

Smith CG Press
115 x 8+2+1 (11RP) PR

WG Pulldowns
121 x 9+3+2 (14RP) PR

V-Bar Row
132 x 10
137 x 5 PR

V-Bar Pushdown
110 x 11+3+3 (17RP) PR


FOOD
Cals: 3502
Pro: 334
Carb: 261
Fat: 123

and i'm still damn hungry.

POWERLIFTER87
10-04-2006, 05:27 PM
Eat more. lol

Nice workouts. What's the point of pulling 1 inch off the floor?

K1M
10-04-2006, 05:49 PM
Eat more. lol

Nice workouts. What's the point of pulling 1 inch off the floor?

It meant to indicate that its one foot from floor. And yeah, I gotta eat more if I want to get it done. Thanks for checkin' in.

K1M
10-04-2006, 10:12 PM
Very taxing workout - it was rewarding, but hard as hell.

5 Oct

Box Squats
236 x 2 PR
258 x 1 PR
264 x 1 PR
258 x 1 PR

Good AM's
198 x 9
209 x 7 PR

Leg Press
308 x 9 PR
308 x 7

BB Curl
71 x 11+4+3 (18RP) PR

Flat BTN Weighted Crunch
BW + 33 x 10 PR
BW + 33 x 5


FOOD
Cals: 3568
Pro: 336
Carb: 285
Fat: 125

I'm sure if I wasn't lifting, I'd eventually end up one of those 400lb buttertrolls. I just <3 food ohsomuch.

I've started doing ~30min powerwalks with a weighted backpack on my off days - call it GPP for the poor, lazy man. Only 3 more months and i'm at Uni too.

K1M
10-06-2006, 04:54 AM
Got the calipers out tonite and did some pinching.

Ab - 9mm
Chest - 9mm
Thigh - 12mm

I chucked it into bb.com 3-point calculator and it figures I'm @ ~7.5%. I don't think I'm that lean. Got ME 1-board tomorrow.

Holto
10-06-2006, 02:12 PM
Nice squatting and very nice GM's.

K1M
10-06-2006, 09:44 PM
Thanks Holto! I appreciate it.

****ing poor workout today - still made PRs but everything felt heavy as hell.
Hope it was just an off day an not an indicator that I may be overtraining.

7-Oct

Flat BB Press
176 x 3 PR
187 x 1 PR
192 x 1 PR
187 x 1 PR

Hopefully gonna hit 220 by the end of the year.

DB Shoulder Press
49s x 7 PR*
44's x 6

HG Pulldowns
126 x 8+3+3 (14RP) PR

BO Small BB Row
93 x 9
93 x 7
104 x 5 PR

Dips
BW x 6 PR
BW x 4

So weak..

OH DB Extention
49 x 7 PR
44 x 6

FOOD
Cals: 3407
Pro: 325
Carb: 271
Fat: 117

POWERLIFTER87
10-08-2006, 09:34 AM
Um...getting PRs in everything is definitely NOT a bad day. :) Great work.

K1M
10-08-2006, 10:38 PM
Haha, thanks PL! Regardless, today was 100% better :D

Low Rack Pull (1ft from floor)
363 x 2 PR
374 x 0 Moved about 3mm lol
352 x 3 PR

ATG Squatties
220 x 3 PR
209 x 4
187 x 6

Sumo Pulls
264 x 2 PR Was fried, could do 4-5 fresh, IMO
247 x 6
236 x 6

Leg XT
132 x 12+4+2 (18RP) PR

Cable Curls
104 x 10+3+3 (16RP) PR

Cable Crunch
154 x 10
159 x 6 PR

Feel great - might train tomorrow, see how I feel.

FOOD
Cals: 3476
Pro: 324
Carb: 239
Fat: 143

Body Comp
Weight: 164-166
BF%: 7.5-8.5

K1M
10-09-2006, 10:03 PM
Sweet workout today. This bouncer I clashed with on saturday night was at my gym - that was awkward lol.

10-Oct

Smith Incline Press
143 x 8+3+1 (12RP) PR

Smith CG Press
126 x 5 PR
121 x 7
121 x 5

EzBar MP
99 x 6
104 x 3 PR
104 x 3 PR
99 x 3

SG Pulldown
126 x 9+3+2 (14RP) PR

V-Bar Row
154 x 4 PR
149 x 5
143 x 5

V-Bar Pushdowns
110 x 13+3+4 (20RP) PR

FOOD
Cals: 3510
Pro: 324
Carb: 288
Fat: 125

Just chillin' out now, listening to some NIN.

POWERLIFTER87
10-10-2006, 10:18 PM
Very nice workout. 7.5% is really lean.

K1M
10-10-2006, 10:59 PM
Very nice workout. 7.5% is really lean.

And 165lb is really skinny :D Getting there tho', strength is going really well. Got box squats tomorrow, hoping for 275, maybe.

K1M
10-11-2006, 09:58 PM
Fairly lackluster workout today - sure I got PRs but everything was super heavy and my right inner thigh (abductor?) is very sore.

I'm taking a week off to rest and strengthen up, then I'm back to tearing **** up.

12-Oct

Box Squats
242 x 2 PR
264 x 1 Had a pant blowout weee
242 x 2 PR
242 x 2 PR

Good AM
220 x 4 PR
214 x 5
193 x 6

Leg Press
352 x 4 PR
341 x 4
319 x 6

Pullthroughs
236 x 11
247 x 7 PR

DB Curlies
38s x 9+3+2 (14RP) PR

FOOD
Cals: 3487
Pro: 329
Carb: 286
Fat: 118


Gonna eat at maint. for a week, doing weighted backpack walks daily for recovery, then I'm back with a vengeance.

K1M
10-12-2006, 07:06 PM
Because I'm ****ing twitchy today - gonna write up my next proposed routine.

Mon: ME Upper
ME Upper - Paused BB Press - 1-3RM
Shoulder - Push Press - 3 x 4-8
Triceps - Smith CG Press - 3 x 4-8
Back T - BO BB Row - 3 x 4-8
Back W - HG Pulldowns - 2 x 8-12
Misc - Blah

Wed: ME Lower
ME Lower - Free Squat - 1-3RM
Posterior - Sumo Pulls - 3 x 4-8
Quads - Leg Press - 3 x 4-8
Biceps - Cable Curl - 2 x 8-12
Abs - Pulldown Abs - 2 x 8-12
Misc - Blah

Fri: RE Upper
Chest - Incline Smith Press - 3 x 4-8
Shoulders - Military Press - 3 x 4-8
Triceps - Dips - 3 x 4-8
Back T - V-Bar Row - 3 x 4-8
Back W - SG Pulldowns - 2 x 8-12
Misc - Blah

Sat: RE Lower
Quads - ATG Squat - 3 x 4-8
Posterior - Good Mornings - 3 x 4-8
Hams - Pullthroughs/GHR - 2 x 8-12
Biceps - DB Curls - 2 x 8-12
Abs - Incline Crunch - 2 x 8-12
Misc - Blah

******

Main exercises will rotate through Paused and Normal Bench, Free and Box Squats + Low Rack Pulls and Elevated Sumo Pulls.

Stumprrp
10-12-2006, 07:46 PM
nice workouts and new routine looks fine

rookiebldr
10-15-2006, 11:05 AM
There you go buddy. A new title for some new growth.

K1M
10-15-2006, 10:10 PM
Stumpeedo - Thanks, champ, watching your journal and dieting closely
Rookie - Thanks, Mr Super Mod ;)

Well, had 4 days off training, then trained today - gonna have a few more days off then hit it again on Thurs.. i think.

16-Oct

Paused BB Press
165 x 3 PR
187 x 0 rage
176 x 2 x 3 PR

Smith Military Press
115 x 8+2+1 (11RP) PR

HG Pulldowns
132 x 7+3+1 (11RP) PR

BO Small BB Row
115 x 5 PR
115 x 4
110 x 6

Rack Lockouts
176 x 5 PR
176 x 5
176 x 3


Stuff I Eat
Cals: 3620
Pro: 330g
Carb: 307g
Fat: 125g

K1M
10-17-2006, 10:33 PM
Well, my grandparents have come over from NZ to stay with us for a while. They are both very old fashioned, with perfect etiquette and social/family standards.

Hence, my normally brash and Herculian discourse has been quite suppressed as to not offend :)

Ok training today - but I gotta long way to go on my main numbers up to scratch.

18-Oct

Sumo Deadlift
275 x 4 PR
286 x 2 PR
286 x 2 PR
297 x 2 PR

Straps used when necessary.

ATG Squats
225 x 3 PR 2 Pretty, One ugly :)
209 x 5
198 x 4

Low Rack Pulls
341 x 4 PR (3RD PIN)
308 x 5 PR (2ND PIN)

Leg Extentions
143 x 10+3+2 (15RP) PR

BB Curls
77 x 9+3+1 (13RP) PR

FOOD
Cals: 3497
Pro: 329
Carb: 276
Fat: 126

POWERLIFTER87
10-17-2006, 10:38 PM
Nice improvements. Good work.

K1M
10-18-2006, 01:51 AM
Thanks PL. Hope everything is ok with you, what with the storm you had.

K1M
10-19-2006, 09:47 PM
Saw Children of Men last night and really enjoyed it, 4/5.

Fair workout today - didn't feel quite as strong, but that could be attributed to numerous reasons over the past week or so.

20-Oct

Smith Incline Press
148 x 9+3+1 (13RP) PR

Smith CG Press
126 x 6
121 x 7

Same reps as last time - gonna switch to dips.

SG Pulldown
132 x 9+3+2 (14RP) PR

V-Bar Row
154 x 6 PR
143 x 7

Face Pulls
66 x 15
77 x 11 PR

V-Bar Pushdown
115 x 10+3+2 (15) PR

FOOD
Cals: 3663
Pro: 329
Carb: 313
Fat: 129

RE Lower tomorrow if I feel ok - otherwise Monday.

Stumprrp
10-19-2006, 09:57 PM
keep it up!

K1M
10-19-2006, 10:18 PM
keep it up!

Thank you, Suh!

K1M
10-20-2006, 09:52 PM
Not a terrible workout today, but not great either.

I did learn one thing 'tho - I need to take atleast 7 days off training. Being in this perpetual overreached/overtrained state is NOT doing me any favours. Does taking time off suck? Yep. Is it a necessary evil if your goal is to be a freak? Yep.

Cruising/deloading is always psychologically challenging for me. Lifting is something positive that always balances out the negatives of everyday life, and is incredible at making me feel good about myself. I'm sure many of you can relate.

Ok, my next training session is schedualed for Friday, 27th of October. The focus of this period off is to eat, sleep and recover my muscles/CNS so that I can come back a bigger, stronger lifter.

21.10

Good AM's
220 x 6 PR
214 x 6

Leg Press
352 x 6 PR
341 x 7

Pullthroughs
247 x 12
254 x 8 PR

Cable Curls
104 x 13+5+3 (21RP) PR

Cable Crunch
159 x 12
165 x 6 PR


Foodies
Cals: 3807
Pro: 347
Carb: 337
Fat: 125


Take care.

POWERLIFTER87
10-22-2006, 11:19 AM
Yeah, everything's going good here. Haha, I like storms actually. Destruction interests me, as well as driving down the streets at night and you expect there to be a lot of lights and there are none. Almost everywhere has power and all again by now though. And all my midterm exams were rescheduled, so that helped a lot. Good workout, and enjoy your week off (as much as possible anyways).

K1M
10-22-2006, 06:34 PM
Thanks, '87.

I live in Cairns, QLD, Australia and the city and surroundings were SMASHED by a cyclone at the beggining of the year. Houses were torn apart, trees were ripped from the ground etc etc, and while I feel for those who lost stuff.. it did look pretty damn cool :D

1mmort4l
10-24-2006, 07:17 AM
Nice work on the journal K1M.
Hows your 7 days rest going? What are you doing in your new spare time?
Are you still eating like an animal? Will you make it 7 days without training? :windup:

K1M
10-24-2006, 10:26 PM
IM: Thanks for dropping in! My rest was good, slept like 12 hours a day for 4 days and ate big. Was fun. :D

******

Well, it's been 4 days off and I woke up feeling like a god.... so I went and trained :D

25-Oct

Suspended Press
192 x 2 PR
203 x 1 PR
209 x 1 PR

Incline Smith Press
154 x 8+3+1 (12RP) PR

Rack Lockouts
176 x 8+2+2 (12RP) PR

BO BB Rows
115 x 8 PR
115 x 6

Some tools were mucking around on the pulldown station, so I had to skip it

Face Pulls
82 x 14
88 x 11 PR


Food
Cals: 3800
Pro: 345
Carb: 342
Fat: 125

The mega fattening begins!

POWERLIFTER87
10-24-2006, 10:34 PM
Didn't want to wait 3 more days huh? lol. Nice workout. What is a suspended press? Never heard of it.

K1M
10-24-2006, 10:37 PM
Didn't want to wait 3 more days huh? lol. Nice workout. What is a suspended press? Never heard of it.

No, I woulda been psychotic if I had taken more time off, although, I feel great with just the few days off. For suspended press, I just get in the powerrack and set the pins just above my chest and press from a dead stop. Like a lockout but with lots more ROM.

1mmort4l
10-25-2006, 02:23 AM
IM: Thanks for dropping in! My rest was good, slept like 12 hours a day for 4 days and ate big. Was fun. :D

******

Well, it's been 4 days off and I woke up feeling like a god.... so I went and trained :D




LOL, how did i guess that you wernt going to make it?

Nice workout though mate.
Never tried suspended press, its kind of up my alley, so i might give it a crack... Ill let you know what i think...

So.. some tools on the pulldown station eh? What abot some chinups? They rule over lat pulldown anyway...:nod:

K1M
10-25-2006, 02:30 AM
What abot some chinups? They rule over lat pulldown anyway...

I'm too weak to bust out a considerable amount of chinups :p
Thanks for dropping by

K1M
10-26-2006, 09:57 PM
Holy ****, that was one gut wrenching workout! FFFAAARRRKK. Did Zercher Squats for the first time, and they are brutal, like a cross between a squat and a deadlift, kinda.

27-Oct

Speed Sumo Pulls
176 x 1 x 8

Zercher Squats
132 x 10 Getting form steady
143 x 8 PR

After this my lowerback, glutes, hams and abs were TRASHED.

DB Bulgarian Squats
49's x 12 Right PR
49's x 10 Left PR

Pullthroughs
254 x 12 PR
254 x 8

These are getting really difficult to stabalize, I've already maxed out the machine and am adding extra DBs for extra resistance. I might have to opt for another movement, GHRs maybe.

Cable Curls
110 x 12+5+3 (20RP) PR


Food
Cals: 3904
Pro: 368
Carb: 336
Fat: 127

K1M
10-28-2006, 09:42 PM
Damn nice workout, felt awesome. Did 1-Boards for the first time, they rock, thanks to drew for the tip about putting the board under your shirt if you don't have a spotter :thumbup:

29-Oct
Speed Bench
110 x 3 x 7

1-Board Press
165 x 7+2+1 (10RP) PR

Smith Military Press
115 x 9+2+2 (13RP) PR

OH DB Extention
49 x 9 PR
44 x 8

SG Pulldown
137 x 7+2+2 (11RP) PR

Face Pulls
88 x 16
99 x 11 PR

Food
Total: 3718
Fat: 128
Carbs: 308
Protein: 342

1mmort4l
10-28-2006, 11:03 PM
Nice workout there K1M..
Congrats on the PR, keep pushing for em mate...

Thats some crazy amounts of protein man!!!! :omg:

K1M
10-29-2006, 12:11 AM
Thats some crazy amounts of protein man!!!! :omg:

I really, really like beef :D

SW
10-29-2006, 12:50 AM
First off, I really like your efforts. You seem to be quite serious about getting big and strong. Nice. I would reccomend though (if it hasn't been mentioned before) that you quit using the smith machine. There are many reasons to use free weighted tactics as opposed to a machine like that. I will happily give you the list if you like, or you can take it on faith ;)

But yeah, I'll be reading this.

K1M
10-29-2006, 01:36 AM
Thanks, Nick - I'll take your advice and endevour to switch to free weight the required movements. I'll be reading your journal too - where you are now is where I want to be :)

1mmort4l
10-29-2006, 03:04 AM
Yeah, i'll agree with Nick here K1M... Just have a quick search for "Smith machine" on these forums. I know it feels alot safer when you dont have a spotter etc.. but i found out the hard way about the cons of the Smith..
You may have to drop a bit of Bench weight, but you'll be glad in the long run mate..
Good luck..

Clifford Gillmore
10-29-2006, 06:15 AM
Just dropping by, everything looks like its moving fast! Great journal Kim.

K1M
10-29-2006, 07:47 PM
Risk - Thanks, champ, appreciate it!

Decent workout today, I predict my LBS and RDL numbers will be alot higher next week, as my left hamstring was quite tender today and held me back a touch.

30-Oct

Low Box Squat
220 x 1
225 x 1 PR
231 x 1 PR
231 x 1 PR

Romanian DL
220 x 11
242 x 8
253 x 6 PR

Leg Press
363 x 5 PR
346 x 7

BB Curlies
77 x 11+3+2 (16RP) PR

Pulldown Abs
165 x 13
170 x 5 PR

Supreme babe was working out today - a nice change from the weekend warriors and cardio bunnies :D

K1M
10-31-2006, 07:36 PM
1 Nov

ME Suspended Bench (1" above chest)
209 x 1
214 x 0 Angry.
198 x 3 PR Still damn angry at the 214
214 x 1 PR Got under the bar, pissed as hell, and smoked it..
214 x 1 PR ..twice.

Smith Incline Press
154 x 9+3+1 (13)

Last time doing this exercise.

Rack Lockouts
181 x 5 PR
181 x 5

BO Small BB Row
126 x 5 PR
121 x 5

DB High Row
27s x 12 PR
27s x 9

V-Bar Pushdown
115 x 13+5+2 (20RP) PR

Nice workout, for some reason my right pec felt like it was going to tear out of its socket during the Smith incline press, so that movement can GGF.

Take care

Stumprrp
10-31-2006, 08:10 PM
nice man dead pressing is HARD

1mmort4l
10-31-2006, 10:40 PM
Nice work K!M, congrats on the PR, again!

K1M
11-01-2006, 07:12 PM
Stump - Tell me about it!
IM - Thanks, champ

Nice workout today. One of the guys in my gym who I'm rather friendly with just got back from a bb comp in Sydney? where he won the 75kg weight class, at like 5'2.

2-Nov

Speed Pulls
187 x 1 x 8

Elevated Pulls off 2 Plates
242 x 5
254 x 4
258 x 2 PR

Tore a massive callous off my hand, good times.

DB Bulgarian Squats
55s x 8R / 6L PR
55s x 6R / 4L

GHR
BW x 20 (assisted with a BB in front)
BW x 8 PR (assisted by giving myself a push from the bottom)

Jesus, these.are.hard.

Cable Curls
115 x 11+4+3 (18RP) PR

Vita
11-02-2006, 02:30 PM
good work!

you know you're going heavy enough when the skin on your hand rips off...

keep it up!

SW
11-02-2006, 03:34 PM
good curls dude. I like how the callouses are coming apart, good stuff.

K1M
11-03-2006, 07:33 PM
Very nice workout today. I'm not sure if my speed bench was moving fast enough, but I gave it my best. Felt strong on all my lifts, bar v-bar rows, but still PR'd.

4-Nov

Speed Bench
115 x 3 x 4
121 x 3 x 4

1-Board Press
176 x 5 PR
170 x 5
170 x 3

Smith Military Press
121 x 7+3+1 (11RP0 PR

Skull Crushers
38 x 9+5+3 (17RP) PR

Fist stime doing Skull Crushers, and they trashed my already trashed triceps. <3 IT.

V-Bar Row
159 x 5 PR
154 x 6

Face Pulls
121 x 9 PR
110 x 14

Went and saw Saw 3 last night. Was good for a laugh.

K1M
11-04-2006, 09:17 PM
Man, today was a poor effort, IMO. Everything felt really heavy, and regardless of the PRs made, I left feeling like it was a wasted training day. I did sleep pretty poorly last night, so hopefully that's to blame..

Nov 5

Good AM
231 x 3 x 2
236 x 2 x 2
242 x 2 PR

First time doing AMs for a ME exercise. Hopefully the carry over to my squat/bench will be significant.

Box Squats
220 x 3
220 x 2
209 x 3
198 x 4

This was disappointing as I've done 264 for a single. I should of had 220 x 5-6.

GHR (assisted)
BW x 14 PR
BW x 7

BB Curls
82 x 7+3+1 (11RP) PR

Seated Pulldown Abs
176 x 20 PR
176 x 14

K1M
11-06-2006, 06:36 PM
Very cool workout today even though I thought it was going to be blah due to poor sleep these last couple of days.

7-Nov

1-Board Press
187 x 2 PR
198 x 1
203 x 1
209 x 1 PR

The 209 was difficult, but I still had gas in the tank. Goal for next week is 220 x 1.

Suspended Press
187 x 6 PR
181 x 5

Skullcrushers
60 x 7 PR
49 x 9

SG Pulldowns
137 x 9+3+2 (14RP) PR

DB High Rows
33's x 12 PR
33's x 8

V-Bar Pushdown
121 x 9+4+2 (15RP) PR

Tralalala

POWERLIFTER87
11-08-2006, 06:47 PM
Last few workouts look good.

K1M
11-08-2006, 08:12 PM
PL! Long time no see. Thanks, things are looking good for this next few months of training.

An awesome anger fueled session today, was good to push some weight and let off some steam.

Nov 9

Elevated DL
264 x 4 PR
258 x 3
258 x 3

Leg Press
374 x 4 PR
352 x 8

Pullthroughs
258 x 10 PR
258 x 8

Power Curls
93 x 7+3+3 (13RP) PR

Pulldown Abs
170 x 15
181 x 8 PR

RE Upper tomorrow or Saturday, see how I go. :ninja:

K1M
11-09-2006, 08:33 PM
Awesome workout today, felt really fresh and focused. Good things are a-coming :)

10-Nov

Flat DB Press
66s x 4 PR
66s x 3
60s x 5

Haven't done these in a while, felt good, hopefully gonna get 12 reps of the 66s in a few weeks.

Smith Military Press
121 x 9+3+2 (14RP) PR

Rack Lockouts
187 x 3 PR
187 x 3
181 x 5

BO BB Rows
132 x 4 PR
132 x 4
126 x 5

Face Pulls
121 x 14
126 x 9 PR

OH Rope Extention
82 x 10+3+2 (15RP) PR

First time doing these and they torched my triceps, awesome movement.


Saw The Wrong Man last night and really enjoyed it, very interesting story with so many twists. Awesome.

K1M
11-11-2006, 10:13 PM
Very hard workout today. I am destroyed.

12 Nov

Good Mornings
242 x 5 PR
247 x 3 PR
253 x 2 PR

DB Bulgarian Squats
55s x 11R / 8L
60s x 6R / 6L PR

I nearly lost breakfast on the first set.

Romanian DL
264 x 5
275 x 6 PR

Straps used on the 275 set.

Cable Curl
121 x 12+4+3 (19RP) PR

Seated Pulldown Abs
187 x 19
198 x 8 PR

Ouchie.

K1M
11-13-2006, 09:44 PM
14-Nov

Suspended Press
198 x 4 PR
198 x 3
198 x 3

Paused Bench
176 x 3 PR
165 x 3

Skullcrushers
60 x 10+3+3 (16) PR

V-Bar Row
176 x 4 PR
165 x 6

DB High Row
38s x 11 PR
38s x 7

V-Bar Pushdowns
121 x 11+5+2 (18) PR

K1M
11-15-2006, 01:57 AM
Went and had a surprise workout tonight. I had a real crappy day, as I think I screwed up my university interview :( :( Really down atm.

15-Wed

Box Squats
242 x 2
231 x 3 PR
231 x 3 PR

Romanian DL
286 x 5 PR
280 x 5

Leg Press
385 x 3 PR Failed on 4th. Not cool.
352 x 9

BB Curls
88 x 5
93 x 3 PR
93 x 3 PR

Pulldown Abs
181 x 24..... wtf? last week I did 181 x 8
198 x 9 PR
198 x 5

Tralalalaa.

POWERLIFTER87
11-15-2006, 06:09 PM
Yeah sometimes things don't always go right. I have a job interview, also tomorrow. I just apply for jobs and eventually get one. LOL. As long as training was still good, things like that seem pretty minor.

Stumprrp
11-15-2006, 06:27 PM
PRs all over!

K1M
11-15-2006, 07:29 PM
Wow. I trained again today, so that's three days in a row. I thought it would crush me, but I was fine, but I don't think I'll make it a habit. Too many smith exercises today, but the gym was packed with power-rack curlers. Weighing in tomorrow - I should be about 167-168

Thanks Stump and PL - I think I may have been over-stressing about the interview, I dunno. Hopefully, all will be a-ok.

16-Nov

1-Board Press
181 x 3
192 x 2 PR
192 x 2 PR

Incline Smith Press
159 x 8+2+2 (12) PR

Smith Military Press
126 x 7+2+1 (10) PR

SG Pulldowns
143 x 7+2+2 (11) PR

OH Rope Extention
99 x 8+2+1 (11) PR

Face Pulls
132 x 15+6+4 (25) PR

Have a good day!

K1M
11-17-2006, 09:47 PM
Taxing workout. Pulled 3pps, so that's a milestone, I guess. In other words, I'm smitten, and it sucks.

Deadlift
308 x 1 :)

Good AMs
253 x 4
258 x 2 x 2 :)

DB Bulgarian Sqwartz
66s x 7R / 5L :)
60s x 9R / 6L

Pain.

GHR /w Pushup Assist
BW x 19 :)
BW x 10

Pain x 10^28

Powercurl
104 x 3 :)
104 x 3
104 x 3

K1M
11-19-2006, 08:07 PM
Okiedokie, let's get this baby back on track.

20 Nov

Paused Bench
187 x 2
192 x 1 x 2 :)

Incline Press
132 x 9
154 x 4 :)
154 x 3

First time doing inclines, they rock. Gonna be using them for ME next week, probably get 187 x 3 / 198 x 1 or something.

Skullcrushers
71 x 5 :)
66 x 6

BO Small BB Row
137 x 4
143 x 4
148 x 3 :)

High DB Roes
44s x 10 :)
44s x 7

V-Bar Pushdown
126 x 10+4+2 (16) :)

Feel very good right now, I hope you all are too.

Stumprrp
11-19-2006, 08:19 PM
great workouts k1m

K1M
11-19-2006, 08:51 PM
Thanks, stump, your own aren't too shabby either ;D

K1M
11-20-2006, 07:39 PM
Awesome session today, my squats seem to be moving in the right direction.

21-Nov

Box Squats
242 x 4
253 x 3
264 x 2 :)

I think I could do 264 x 4 fresh, which I would place me at a 286 x 1 or so.

Romanian DL
308 x 6 :)
308 x 5

Leg Press
385 x 6 :)
352 x 11

Pullthroughs
258 x 16 :)
258 x 11

Cable Curls
126 x 10+4+2 (16) :)

Seated Pulldown Abs
198 x 13 :)
198 x 8

K1M
11-22-2006, 09:24 PM
Physically a good workout, but my mind did not want to be there. Too much ****ed up **** going on at the moment. My life's falling apart in front of me.

23-Nov

1-Board Press
198 x 2 PR
203 x 1
209 x 1 PR

Smith Incline Press
170 x 7+2+2 (11) PR

Seated MP
110 x 5
115 x 3
115 x 4 PR

So weak.

V-Bar Rows
187 x 4 PR
176 x 5
176 x 4

Rack Lockouts
198 x 4
209 x 4
220 x 2 PR

Had the strength for 220 x 3, but bar lost the groove on the way up.

K1M
11-24-2006, 09:05 PM
Nice workout today, did a lot stuff today, probably too much, but I had lots of energy.

25-Nov

Elevated DL
275 x 1
280 x 1 PR

Free Squat
264 x 2
269 x 1 PR

DB Bulgarian Squats
77s x 3R / 3L PR
66s x 8R / 4L

1/2 ROM GHR (No assist)
BW x 6 PR
BW x 5
BW x 4

Got a feeling I'll get my first whole ROM, non assisted rep within a few weeks.

BB Curls
93 x 5
99 x 2 x 2 PR

Cable Curls
126 x 12+5+2 (19) PR

Standing Pulldown Abs
154 x 15
165 x 8 PR

These WRECKED my core

K1M
11-26-2006, 10:07 PM
28 Nov

Free Squats
264 x 3 PR
275 x 1 PR

Good Mornings
264 x 3 PR
253 x 5 PR
253 x 3

Leg Press
396 x 4 PR
374 x 8

Pullthroughs
264 x 15
269 x 9 PR

Seated Pulldown Abs
209 x 9 PR
203 x 10

My back is loathing me right now - tomorrow is full day off, very much needed.

K1M
03-12-2007, 08:40 PM
Haven't posted in a while, but this is how I'm doing:

Currently 400lb dead, 330 squat and 230 bench.

Goals for the end of the year are 480 dead, 400 squat and 275 bench at about 200lbs.

Yesterday's workout:

Squats
291 x 3 x 5

DB Rows
115 x 4 x 3
115 x 3 x 3

DB Bulgarian Squat
66s x 8 R/L
66s x 7 R/L

DB Side Bend
81 x 6 x 4