View Full Version : My journal

12-17-2006, 03:15 AM
I'm 29 years old man, 5'7'' 175lbs, I compete in the 181lb category in powerlifting, last year I finished first place in my category, with a 407lb squat, 374lb bench and 475 deadlift. I almost deadlifted 501, but the judge didn't want to accept it because he claims I didn't quite lock out. I have benched a lot more in the past, raw, when I was 185lbs I benched 455lbs, I have benched 405lbs for 5 reps at 180, I have fired my coach because I realized he made my bench weaker, but he did get my legs stronger. I have a six pack, my accumeasure calipers claim I have 6% body fat, I have 17 3/4'' arms, 13.5'' forearms, 7 1/4'' wrists, 24+''legs, 15'' calves, 47.5'' chest, all these measurements are cold measurements. My goals are:
I want 18'' arms by the end of these years....I'm almost there, I'm actually 17 3/4+'' right now, I'm like 1 line below 18'', I'll get there
I want to increase 1/2'' on my arms every year
I want to increase 100lbs + to my total every year
I want to get more ripped, I want to be as ripped as when I was 19 yrs old

My bench pressed has decreased a bit, but not that much. I don't have a work out partner anymore, that's why.
I'm doing speed benches with 275lbs for 3 reps, almost as fast as I used to do them
I have a very unorthodox way of training, which I know goes against pretty much you ever read in any book or magazine, but works for me
I train pretty much every day
I got to the gym twice a week, one day I do chest, back and some triceps and abs, and the other day is legs and abs
the rest of the days I work my arms either at home or at work, for short, but intense work outs
I've been training on and off since the age of 15, but I became pretty consistant since the age of 23
I'm all natural, and I have always been. I take supplements like kre-alkylyn creatine, No2, caffeine/ephedrine pills, and 17hd
I know how to fight and I consider myself a pretty good fighter, I've been in many fights in my life
I'm starting this journal to track my progress
Last time I went to the gym, I did legs:
rack deadlifts, pin at number 2: 135x2,225x1,315x1,405x1,495x1,585x1,675x1...I felt like I could've done more, but I didn't want to hurt myself, it was the very first time I've tried that exercise, I liked it a lot. I used straps on sets 5,6 and 7
I also used a powerlifting belt on sets 4, 5, 6 and 7
Then I did leg presses:1 plate on each sidex15 reps, 2 plates on each side x 10 reps, 3 plates on each side x 10 reps, 4 plates on each side x 10 reps, going deep, and slow.
Then I did leg extensions, 5 sets of 10, working up to 220 or something in the machine
Then I did lying leg curls, 5 sets of 10, working up to 90 or something on the machine
then I did 3 sets of 8 on the ab machine, with 90lbs on the machine. That was it
I'll be going to the gym today after church to do upper body work out (chest,back,triceps)
I'll tell you later how that work out went....;)

12-17-2006, 07:17 AM
Impressive start of a journal. I hope the journal helps you track your progress.

12-18-2006, 01:45 AM
Thank you, I apreciate it

12-18-2006, 02:46 AM
I went to the gym yesterday, after church, I did speed benches: 135x15 reps, 5sets of 3 reps with 275lbs, with only 1 minute rest between sets, 3 first sets with no pause, last 2 sets with pause. I had no spotter. Then I did something I've never done before, I don't know what to call it, I guess I could call it ''half bench press'' I set up the pins at level 6 on the rack, and benches 135x10, 225x5, 315x4, then I tried 405, but I failed, I couldn't do it, keep in mind these are not lock outs, the bar was about 2 inches from my chest, it's kinda like a half bench, and there's no momentum, the weight is dead, lying there. I couldn't dead bench press 405...:( That pissed me off
(considering I used to rep out 405 on flat bench presses) but I had worked the night before and gone to church. I lowered the weight to 365lbs, and did it, for 1 rep, and it felt difficult, I had to struggle. Then I did 5 sets of 5 reps of skull crushers from the same level, pins at level 6. I used 135lbs for these, I had to struggle on my last set. Then I did one set of wide grip of pull ups of 10 reps, nice and slow, then a set of chin ups for 10 reps, nice and slow, then I was talking to this huge guy about maybe becoming work out partners because I really need a work out partner, we exchanged phone numbers. Then I wanted to do bent over rows, but I looked at the time, and time was running out, so I thought ''screw it, maybe next time'' and instead I did wide grip lat pulldowns with 255lbs, with no straps, for about 8 reps, then close grip, supinated grip pull downs with the same weight 255 for about 6 reps, I could do more reps, but I need to wear the straps to do that, then I did 3 sets of 8 reps on the ab crunch machine with 90lbs, and I was done for the day. I'm already feeling a bit of soreness, I bet tomorrow I'm going to be more sore
Ps. I want to add, I used my powerlifting belt while doing the heavy sets
P.s. I forgot to say that I did two sets of dips, of ten reps each, going deep and slow, in between my pulldown sets

12-18-2006, 02:48 AM
Right now, I'm at work, pumping my biceps with a rubber band...Remember, I want 18'' arms cold by the end of the year....I don't have much time

12-18-2006, 04:41 AM
lmao, im so keeping tabs on this one!

12-18-2006, 07:53 PM
Good stuff, the thing your describing are pin presses. They work well for bench and military press.