Will's Journal

[WILL006]

I have been a member on this board little over a year and i dont post much but i sure do read everything. Well i have been procrastinating in starting one of these for a long time partly because i felt that my lifts were not up to par with the others on here. I guess i feel better now with my numbers and i hope to get lots of advice with my routine.

As of now i am starting my second cut. On my first first bulk i gained a substantial amount of weight and soon after i cut for about 6 months. Just this past november i did a short and dirty bulk and gained about 10 pounds.Now its time to cut up.

This summer i will be graduating from college and beginning my quest in becoming a police officer, so im trying to keep on as much size as i can before i get into the police academy and run 10 miles a day.

Thanks in advance for the help and support everyone provides graciously.

Todays workout: I follow an upper/lower split

Lower

front squats
135x8
155x8
165x5
185x3
185x3
185x3
205x2
135x8

SLDL
135x8
155x5
185x5
225x5
225x5
225x5
225x5

leg extensions
120x8
120x8
120x8

BB shrugs
225x8
275x5
315x3
365x3


I only got about 4 hours of sleep last night so i felt like sh** at the gym but whatever i least i went. Oh, and i just started doing front squats and they are HARD.

[WILL006]

Todays workout:

Upper

Db bench
65x8
75x6
80x5
100x5
100x5
100x5
100x5

Db snatch
40x 3 w/r 3 w/L
50x 3 w/r 3w/L
60x 3 w/r 3w/L
70x 3 w/r 3w/L
75x 2 w/r 3w/L

Chins
1x6
1x6
1x6
1x6

Push Presses
135x5
155x3
175x2
185x1

Db rows
80x8
80x8
80x8


The session went alright up until i did my last set of chins. i got a terrible pain in my elbow that is still bothering me right now. iced it but still nothing. As far as db snatches this was my first time doing them and they were fun as hell. I 've been doing the same routine for some time now and i needed to change things up to keep motivated. I think these snatches are just what i needed.

[Unholy]

Very nice lifting man! 100lb DB's are no joke!

[WILL006]

Thanks bro , i wanted to go for another set of 100's but i wanted to save my energy for the snatches since i had not done them before.

Next week i'm gonna go for 5x3 with 105 db's

[WILL006]

Todays workout:

Lower

Deadlift
135x8
225x5
185x3
315x3
365x3
385x2
405x1 (Pr)

Leg Presses
4ppsx8
5ppsx8
6ppsx5

Goodmornings
45x8
135x5
155x5
175x3
195x2

Db shrugs
100x8
105x7
110x7

Pretty good workout today. I hit a new pr of 405 on dl so i'm really pumped about that. I want to go heavier on the GM's but i feel like if i go heavier my form will start to suffer for it. I gotta do these more often. Other than my weak Gm's i'd say today went well.

[WILL006]

Helloooooooooooooooooooooo

[WILL006]

Upper

Bench press
135x8
185x6
205x5
225x3
245x3
245x3
245x3

Db snatches
50x 3w/r 3w/L
65x 3w/r 3w/L
75x 3w/r 3w/L
75x 2w/r 2w/L
65x 3w/r 3w/L (worked on form)

BB rows
135x5
155x5
185x4
205x4
225x3

Push presses
135x5
155x5
165x3
155x5
155x5


Not content with the workout, the push presses and bench felt super heavy today.I wanted to go for 185 with push presses but that wasn't happening. Well , i only got like 5 hours of sleep last night so i guess that could be the factor making this a poor workout. Definetly going to bed early today.

[WILL006]

alright lets see

lower

ATF Squats (first time doing them in about two months)
135x8
185x6
225x5
225x5
225x5
225x5
135x25

Goodmornings
45x10
135x5
135x5
135x5
135x5
135x5

Leg Presses
4ppsx8
5ppsx8
5ppsx8

DB shrugs
100x8
105x6
110x6

Hammers
40x6
40x6
40x6

Not to bad wish i could of went heavier on the squats but nonetheless
they were done atf. What else.....still struggling with the gm's but practice makes perfect.

I know how you guys/gals hate when fools curl in the squat rack and i always thought , "whats the big deal?" It happened to me today and i wanted to knock the guy out. 20 mins i waited for this guy!!!

[WILL006]

Lower

Squats All done with 20 second rest
135x5
185x3
185x3
185x3
185x3
185x3
185x3

Deadlifts
135x6
185x5
225x3
315x3
365x3
385x2
365x3
315x3
315x3

Goodmornings
45x8
135x3
135x3
135x3
135x3
135x3

Db shrugs
105x8
110x6
120x6

Situps
3x12 (with 35lb plate)

I felt really good today! Right b4 my workout i pounded 3 cups of coffee and I was bouncing all over the place in the gym.I also had a good breakfast so that definetly helped. I think coffee is now going to be my pre -workout shake. Overall good day.

[KevinStarke]

Movin some good weight man, strong pulling especially. Dont' know how I missed this journal before your a strong dude i'll keep checkin in. Good sessions all around.

[WILL006]

Felt really good today. Woke up, drank 1 cup of coffee, and hit up the gym. I was pressed for time as I had an appoinment with a college advisor about grad shool. Anyways, I was still really sore from Mondays workout so I took it easy today. I was pretty pumped about my PR with the snatches.:D

I know it sounds lame but this made my day:

This one guy came up to me after watching me do the snatches and he told me that he was going to do them next workout. He asked me to help him with his form and i did the best I could considering I'm new to them as well. It's the little things in life that bring great satisfaction.

Here's the workout:

Upper

DB bench
65x6
80x5
90x5
100x5

Db snatches
65x 3w/L 3/R
70x 3w/L 3/R
75x 3w/L 3/R
80x 2w/L 2/R (PR)

Db Rows
85x8
90x6
90x6

Push presses
90x6
135x5
135x5
155x3
155x3
155x3

T-bar row
3plates x6
3plates x6
3plates x6

[KevinStarke]

Real solid workout, dumbell snatches are the ****.

[WILL006]

Thanks Kevin, hell yeah snatches are the sh##. I want to incorporate some more olympic lifts but I aint sure which ones I should do. Anyone got suggestions?? I really want to keep my workouts fun and interesting.

[WILL006]

Today felt great. I hit a pr with SLDL,that was the highlight of the seesion. Since this year i am conditioning for the police academy i was thinking that maybe some sandbag work might be benifical , as well as fun. Help with this would be great.

Lower

Squats
135x6
185x5
225x5
245x5
275x3

SLDL
135x5
185x5
225x5
275x5
295x3
315x1 (pr)

Leg presses
4ppsx8
4ppsx8

BB shrugs
225x8
255x6
315x6

Curls
75x10
75x10

[WILL006]

Hell yeah i got a pr benching!!! The 275 went up fairly easy. i think i had more in me but i didn't wanna hog up the bench. I was already getting," hurry the fu## up looks!!"

It was my first time doing clean and presses and i love them . Im trying to incorporate as many olympic lifts as i can learn to do. Any suggestions with my set up are welcome. thanks


Upper

Bench
135x10
185x6
225x5
225x5
235x5
245x3
265x1
275x1 (PR!!!!!!)

Chins
1x7
1x6
1x6

Clean and Press
45x5
135x5
135x5
135x5
145x3
145x3

DB row
85x7
85x7

machine flies
200x6
200x6

cable rows
180x8

[WILL006]

Lower

Deadlift
135x6
225x5
275x3
315x3
335x3
335x3
335x3
335x3

Squats done with 40 second breaks
135x6
185x3
205x3
205x3
205x3
205x3
205x3

Goodmornings
45x5
135x5
135x5
135x5

Weighted situps
+35lbsx8
+35lbsx12
+35lbsx12

Went nice and easy today.

[WILL006]

Today felt great. i got 10 hours of sleep last night and it really made a difference . I hit two PR'S today with db bench and snatches. Even though i am cutting i dont feel like i am losing any strength i actually feel like i am getting stronger.


Upper

Db bench press
60x5
70x5
80x5
90x5
100x5
105x4 (PR)

DB snatches
60x 5w/R 5w/L
70x 5w/R 5w/L
75x 3w/R 3w/L
80x 3w/R 3w/L
85x 2w/R 2w/L (PR)

BB rows
135x6
155x5
175x5
185x5
185x5
185x5

Push Presses
135x5
155x5
175x3
185x1

Cable rows
170x8
180x8

Dips
+40x8

CGBP
155X6
185X5

Hammers
40x7
40x7

[WILL006]

Lower

Squats
135x8
205x5
225x5
245x5
265x3
285x1
225x5

SLDL
135x5
185x5
225x5
275x5
295x3
315x1

Rack pulls
225x5
315x5
365x3
405x3

Not to bad today. I was set for time or else i would of done some ab work. Still not bad.

[WILL006]

Today went smooth . I finished up in about 50 mins which is fast for me thanks to the coffee! Diet so far is perfect.

Uppper

Bench
135x10
185x5
205x5
225x5
245x3
245x3
245x3
225x3

DB snatches
60x 4w/R 4w/L
70x 4w/R 4w/L
75x 3w/R 3w/L
80x 3w/R 3w/L
70x 3w/R 3w/L

BB rows
135x5
155x5
175x5
195x5
155x5

DB shoulder presses
65x6
65x6

Incline bench
135x8
135x8

Chins
1x6
1x6
1x6

cable rows
170x8
160x8

[WILL006]

I wanted to do something different today so i went with a fullbody workout. It was fun and also difficult.Nevertheless very fun.

Fullbody

Squat
135x10
205x5
225x5
225x5
222x5
205x5
205x5

DB snatch
50x 4w/L 4w/R
60x 4w/L 4w/R
70x 4w/L 4w/R
80x 2w/L 2w/R
80x 2w/L 2w/R
80x 2w/L 2w/R

Incline bench
135x6
155x5
175x5
185x5
135x5

BB rows
135x5
155x5
175x5
175x5

DB Hammers
40x8
40x8
40x8

Side laterals
25x6
25x6
25x6

Weighted crunches
+35x12
+35x12
+35x12

[Stumprrp]

Will, your a strong bro, bro!
:thumbup:

[WILL006]

thanks stump, means a lot coming from a strong guy like you. These fullbody workouts are pretty hard.

[WILL006]

Full body

Cleans
45x5
115x5
135x5
155x3
155x3
155x3
155x3
155x3

Bench
135x10
185x5
205x3
225x3
245x3
265x2
225x3

BB rows
135x5
155x5
185x3
205x3
205x3

DB shoulder presses
65x8
65x7

reverse curls
65x10
65x10

went with the full body today just to change it up. I was extremely tired after.

Also, today was my first day doing cleans. I really enjoyed them, they are definetly becoming part of my routine from now on.

[WILL006]

forgot to post yesterday: i was still sore from mondays workout to i took it east today.

Fullbody


Deadlift
135x6
225x5
275x3
315x3
365x3
385x2
315x3

Bench
135x10
185x5
225x3
225x3
225x3

DB hang snatch
50x 4w/L 4w/R
60x 4w/L 4w/R
60x 4w/L 4w/R
60x 4w/L 4w/R

Dips
1x10
1x10

curls

[WILL006]

i went out last night and got home at 5:00am woke up at 9:30 and went to work. I wasn't going to go to the gym but i felt guilty not going . I went and banged out what i could. Diet so far has been clean today.

fullbody

Squat
135x10
185x5
205x5
225x5
225x5
225x5
225x5

Db bench
65x5
75x5
85x5
95x5
105x5

BB rows
135x5
155x5
185x5
205x5
225x4

Push Presses
135x5
155x5
175x3
155x3
135x3

Weighted crunches
+35x12
+35x12
+35x10

Chins
1x6
1x6

[Can'tstopnow]

Solid lifts all the way round man. All the big 3 looking strong. I like the routine, bustn some ass in the gym. Good stuff.

[WILL006]

Nothing special today. i dont really do too much incline pressing so my numbers are kinda weak. Next upper day i'm gonna try doing some incline pressing with dumbells

Uppper

incline bench
135x8
155x5
175x5
185x5
195x3
205x1

Seated military presses
135x5
135x5
145x5
155x3
155x3
155x3
155x3

BBrows
135x5
155x5
185x3
185x3
185x3
185x3
185x3

chins
1x7
1x7

cable rows
1x170
1x160

[WILL006]

cantstopnow- thanks man . yeah my routine kicks my ass everytime. i think the fullbody routines are really taxing. I'll probably do them again next week

[WILL006]

Today went well. Front squats felt good but heavy. On the snatches i hit 90 but kinda pressed it up so i wont count it has a pr.

Gonna go out for dinner tonight and have me a big ass steak. i deserve it


Lower


front squats
135x8
155x5
175x5
185x3
135x8

db snatches
60x 3/3
75x 3/3
80x 3/3
85x 3/3
90x 1/miss

cleans
135x5
155x5
175x3
155x5

weighted decline situps
+35x12
+35x12
+35x12

[WILL006]

things didnt go so well today. I made the mistake of going to the gym without eating any carbs , i just had some eggs and coffee and headed out. Needless to say after benching i was ready to go home.

I'm debating wheter to stick with a upper/lower split or try a fullbody. I did a fullbody last week but still not sure. Opinions?

upper

bench
135x8
185x5
205x5
225x5
245x3
245x3
235x3
235x3

bb rows
135x5
155x5
185x5
185x5
165x5
165x5
165x5

push presses
135x5
155x5
155x5
135x5
135x5

incline db press
60x5
70x5
80x3

chins
1x6
1x6

cable rows
170x6
170x6

[WILL006]

I'm gonna go with the fullbody for a while to keep things interesting.

full body

power cleans
135x5
155x3
155x3
165x3
165x3
175x3

bench
135x8
185x5
205x5
205x5
205x5
205x5
205x5

BB rows
135x5
155x5
185x3
185x3
185x3
205x3
205x3

Seated military press
135x5
135x5
135x4
135x4

Leg press
4ppsx8
4ppsx8

chins
3 sets of 6 reps

[WILL006]

I felt really good today despite going to the gym later than usual. I hit 110 with the db's for the first time, next time i'll go for the 115's. Diet has been clean so far, just need 700 more cals before the night ends.


Fullbody

DB Bench
65x5
75x5
90x3
100x3
105x3
110x3(PR)
105x3
105x3

Deadlifts
135x6
225x5
315x3
335x3
365x3
385x1
315x3

push presses
135x5
155x3
165x3
175x3
175x3

DB rows
85x6
85x6
85x6

Weighted dips
+30x6
+40x8

[Unholy]

Great deadlifts man. 110 on DB bench is quite an accomplishment. They dont even have 110lb DBs in my gym.

[WILL006]

Unholy, thanks man hopefully i'll be able to hit 115lb next week. My gym's dbs go up to 125lb, wonder if i'll ever be able to use them.

[WILL006]

I was pressed for time so i banged out what i could in 45 min. Everything felt good. It was my first time doing the hang cleans and i basically just worked on my form. Wish i had someone in the gym to work out with that knows about olympic lifts. Oh well, till then youtube will be my guide.


fullbody

front squats
135x5
155x5
175x5
195x5
205x2
135x5

chins
1x8
1x8
1x8

Hang clean and press
45x5
95x4
105x3
105x3
105x3
105x3

Incline bench (10 second rest between sets)
135x8
155x8
175x6

Weighted decline situps
+35x12
+35x12

[Killa Kurt]

Full body? Can you keep up intensity everyday doing a fullbody? I had a problem with mine I know that.

[WILL006]

Full body? Can you keep up intensity everyday doing a fullbody? I had a problem with mine I know that.

I actually workout Mon, Wed , Fri. This is my third week doing fullbody workouts and yeah it is tough. I got bored of doing body splits so I'm gonna go with this for a while till I get bored again. The only problem i'm having is deciding what reps to use.


After todays workout my friends and i got together and played soccer for about 2 hours. I AM EXHAUSTED!!

Bench
135x10
185x5
205x3
225x3
235x3
245x3
245x3
245x3

Power cleans
135x5
155x4
165x3
175x3
185x3
195x3
195x3

BB Rows
135x5
155x5
185x3
185x3
185x3
195x3
195x3

DB shoulder presses
65x7
65x7
65x7

[WILL006]

Today i ran 2 miles and walked 1 for a total time of 41 min. Not sure if that is good or bad but it got done.

Cutting Diet:
-3 eggs, 5oz turkey sausage, 2 slices wheat bread, cup of pineapple juice
-beef stew 7oz, salad

Pre-work out
-whey, dextrose, creatine

Post-work out
-tuna 6 oz, 1 slice wheat bread

Dinner
- whey

cal:2200

[WILL006]

Not bad:

Deadlift
135x8
225x5
275x5
315x3
335x3
365x3
385x3

DB Bench
65x5
80x5
100x5
100x5
100x5
100x5

Chins
1x6
1x6
1x6
1x6

Seated Military press
135x5
135x5
135x5
135x5




accessory work:

reverse curls
75x8
75x8

cgbp
185x5
205x3
135x5

weighted decline situps
+45x12
+45x12
+45x12

[WILL006]

The squats felt very heavy. Everything else was ok.

ATG Squats
135x8
205x5
225x3
245x3
275x1
245x3
245x3

Incline Bench
135x8
155x5
185x5
185x5
185x4
185x3
165x3
135x3

DB row
85x8
85x8
85x8

Weighted dips
+40x8
+50x7
+60x6

Cable rows
170x8
170x8

ab work

[WILL006]

I didn't get much sleep last night and I probably should of stayed home, but I felt guilty not going to the gym. This week I gonna (try)do high rep work.

Power cleans
135x5
155x4
165x4
175x3
175x3
175x3
175x3
175x3

DB Bench
65x8
75x6
80x8
90x8
100x5

BB rows
135x8
155x8
165x8
175x8
135x6

DB presses
60x8
60x8
60x8

cable curls
85x6
130x6
130x6

[WILL006]

I was too lazy to go to the gym so i decided to work out at home. I dont have that much equipment but enough to get a decent work out.

Bench (all done with 5 second rests)
135x5
135x5
135x5
135x5
135x5
135x5
135x5
135x5
135x5
135x5

Chins
BWx6
BWx6
BWx6
BWx6

Leg extensions
70x10
80x10
80x10

Short.Simple.Done

[WILL006]

I met some guy in the gym today that i'm gonna start training with once a week. He was an olympic lifter in high school and college and has offered to teach me the lifts. We started with power cleans and to my suprise the dude said that my form was good. Explosive and I get under the bar on time. We then moved on to Db snatches and he threw up the 100's no problem great form and everything. I was able to throw up the 90's nicely. Next he introduced me to the power snatch. I practiced them with just the bar and they were pretty difficult. This one is gonna take me a few weeks to learn!

Power cleans
135x5
155x5
175x5
185x2
175x5

Power snatch (practice)
45x5
45x5
45x5

DB snatches
65x 3/3
75x 3/3
80x 3/3
85x 3/3
90x 2/2
80x 3/3

Bench
135x10
205x8
215x8
225x6

DB row
80x 8/8
85x 8/8
90x 8/8

weighted dips
+40x8
+60x6

curls
75x10
75x10

[vrizzle]

Who's the lifter? I've prolly heard of him since there's not too many of us OLY lifters.

btw - you're pretty huge, u should have had a journal sooner.

[WILL006]

Vrizzle-Thanks man. Yeah i just started this journal back in Jan. The guy i'm lifting with is named Curtis,didn't want to sound weird and ask his last name.

Todays workout:

front squats
135x8
155x5
165x5
175x5
185x5
195x3

Db bench
65x5
75x5
85x5
95x5
105x4

BB rows/supersets with chins
135x5 1x7
155x5 1x7
175x5 1x7
185x5 1x7

Hang clean and press
105x5
135x3
135x3
135x3
135x3
135x3

Weighted decline situps
+35x12
+45x10
+45x10

[WILL006]

Everything went smooth.

Deadlifts
135x6
225x5
275x5
315x5
335x5
355x5

Incline db bench
65x5
70x5
80x5
85x3
80x5

BB rows
135x5
155x5
175x5
155x5
155x5

Hang clean and press
45x5
135x3
135x3
135x3
135x3
135x3
135x3

skullcrushers
dont remember weight

[Killa Kurt]

Heavy lifting.....I'll be keep a close eye on here.

[TeamstockyScott]

No bulls**t exercises. :nod: Keep hyping me these C&Ps Will.

[Can'tstopnow]

Deads looking strong Will, awesome work with that full body routine!

[WILL006]

Killa Kurt- thanks man i try to go heavy every time.
Teamstockyscott- hell yeah man do them !
can'tstopnow-thanks, fullbody workouts allow me to do olympic lifts which i'm really into right now

Well i just got back from my vacation and i decided to go lift today even though i was really tired.I ate bad for a week but it was well worth it! Back to cutting now.

Power cleans
135x5
155x5
185x4
205x1 (PR)
155x5

DB bench
65x5
75x5
85x5
95x5
100x5

BB rows
135x5
155x5
175x5
195x5
195x5

Push presses
135x5
155x5
165x5
165x5

Weighted decline situps
+45x12
+45x12
+45x12

Nothing special except for my 205x1 with the cleans.

[Unholy]

Grats on the power clean PR man. Very solid pressing as well!

[WILL006]

Unholy-thanks man

[WILL006]

While i was at the gym today i ran into an old friend from high school so my workout was really half assed.I went home after and did some BB snatches. Freakin hard, im so weak!

Front squats
135x8
155x5
185x5
205x4

bench
135x10
185x5
205x5
225x5
235x5
225x5

Chins
1x8
1x6
1x6

weighted dips
+40x8
+60x6

One arm BB snatch
bunch of them

[WILL006]

I've been slacking a bit with my diet and my workouts are showing that! Since i'm cutting my workouts are real rough to get through. I'm on 2300 cals on workout days and 2100 on off days.


Bench
135x10
185x5
205x5
225x5
235x3
235x3
245x3
135x10

Power clean
135x6
155x5
185x3
165x3
165x3
135x3

BB rows
135x5
155x5
185x3
205x3
215x3
225x3

DB shoulder press
65x6
70x5

BB one arm snatch
45x 5/5
55x 5/5
75x 5/5
85x 3/3

[WILL006]

Its been a couple of weeks since i did squats, i guess i did alright. Everything else went well.

Squats
135x8
205x5
225x5
235x3
245x3
265x1

DB bench
70x8
80x5
90x5
100x5
105x3
110x1

Chinups
1x7
1x6
1x6
1x6

Seated military press
135x5
145x3
155x1

Hang clean and press
135x3
155x3

[FANCYPANTS]

nice work man... good luck with the cutting...Im shakin in my boots just thinkin about cutting.

give it up for the California muscles!!! :)

[WILL006]

Yeah cutting definetly sucks man! Hell yeah, nice to see someone from CA!

[Unholy]

Damn strong lifts man. I think we will all be happy when we are done cutting and back to bulking!

[WILL006]

I just wanna get that damn six pack and then i'll start a nice slow bulk!

[WILL006]

Today went great . I got three pr's!!! The only thing that pissed me off was that my left arm is weaker than my right. During the snatches i noticed that i had a harder time getting the left arm up. Front squats felt good, done all the way down and the dips got my chest and triceps all pumped.

Front squats
135x6
165x5
185x5
205x5 (pr)


One arm db snatch
65x 5/5
75x 5/5
80x 3/3
90x 1/1
100x 1/miss!! (still a pr!!)


weighted dips
+40x7
+60x6
+80x3 (pr)


BB rows
135x6
185x3
225x3
245x1

Db Shrugs
100x8
110x6
115x6

[Can'tstopnow]

What wt are you now? I am cutting and I suck at it, prolly because I do little or no HIIT. Strength still very stout, nice work.

[WILL006]

I just got back from vacation and suprisingly I only gained about a pound. It was well worth it man ! I actually weight about 198 right now.

As for any type of cardio I mainly just play basketball or soccer every now and then. I actually have been contemplating doing some crossfit routines. Cutting does suck , can't wait till i get the (overrated) six pack!!

[FANCYPANTS]

Congrats on the PRs, and sticking with the cutting. I too long for the (very overated) six pack. I was close once....but maybe that was a dream:)

keep at it..lookin strong.

[Killa Kurt]

I just got back from vacation and suprisingly I only gained about a pound. It was well worth it man ! I actually weight about 198 right now.

As for any type of cardio I mainly just play basketball or soccer every now and then. I actually have been contemplating doing some crossfit routines. Cutting does suck , can't wait till i get the (overrated) six pack!!

I gotta agree, a six pack is over-rated.

[Unholy]

Damn Will, PR's all over the place!

[WILL006]

Unholy- yeah definetly a great day!!

Mondays are always a drag! I was tired today so i didnt expect to much today.

Power clean
135x5
155x5
175x4
195x3
175x4

Incline db bench
65x8
70x5
75x5
80x5
85x5

Chins
1x6
1x6
1x6
1x6

curls
75x10
75x10

Cable rows
180x8
180x8

[WILL006]

Took it easy today in the gym cause my friends and i set up a soccer game against some guys at the park

Deadlifts
135x8
225x5
275x5
315x5
335x5
315x5

DB bench
75x8
85x5
100x5
105x5
110x1

Push presses
135x8
135x8

Then played soccer for 3 hours!!! I'm exhausted now!!

[Unholy]

Soccer after deads, I can't even imagine that.

[WILL006]

I know !!! I'm cramping up like crazy!! I'm usually good but today i was jogging on the field.Last time i do this!

[FANCYPANTS]

Soccer= serious cardio....and yea i would never do that after deads...very nice work man.

[WILL006]

^^ Trust me I won't be doing that again!!

[WILL006]

Skipped my friday workout cause i was still sore,so i went today. I did weighted chins for the first time and i suprised myself. First i added 15 pounds, then 20, then 30!!! My squats seem to be stuck so i think i'm gonna have to get on some kind of set rep scheme.

Squats
135x8
205x5
225x3
245x3
245x3
245x3
245x3

Bench
135x8
185x5
205x5
225x3
235x3
245x3
255x3
265x2

Weighted chins (first time doing them)
+15x6
+20x6
+30x5

Hang clean and press
135x3
155x3

Db shrugs
100x6
105x6
120x6

[Unholy]

Sexy bench number man, I am jealous!

[WILL006]

Unholy-Thanks man, wish i had your squat numbers!!

[WILL006]

I decided to go with high reps today just to change it up.

Front squats
135x8
165x8
175x8
185x8

Db bench
70x8
80x8
100x6
100x6
100x6

BB rows
135x8
155x8
175x8
195x8

Weighted dips
+60x6
+70x6

Decline weighted situps
+45x12
+45x12

[Unholy]

Beastly workout Will. Front squats are teH seXorz

[Killa Kurt]

Heavy lifting gives me that warm fuzzy feeling. I like your routine, no bull****ting.

[WILL006]

Unholy -thanks man, for some reason front squats are my favorite exercise right now!

Killa Kurt-I stick to basics bro. Speaking of heavy lifting your journal is truly motivational, strong ass lifting!

[WILL006]

Nothing special , this workout took 2 hours!! Lots of breaks

Power cleans
135x5
155x4
185x3
205x1
185x3

Incline bench
135x8
155x5
175x5
185x5
195x5

Weighted chins
+15x7
+20x7
+30x6
+40x5

One arm db snatch
60x 4/4
70x 4/4
80x 3/3
90x 1/1

Cable rows
170x8
180x8

[WILL006]

I only got 2 hours sleep last night!!It was worth it I GOT TRASHED!!! I didn't wake up too tired suprisingly.

Deadlifts
135x8
225x5
275x5
315x5
335x5

Db bench
65x6
85x5
100x5

Weighted chins
+20x7
+20x7
+25x6
+30x6
+40x4

[WILL006]

I totally screwed up my diet this weekend, I ate everything!

I got to the gym late today but I still managed to get in a good workout. Clean diet this week for sure.


Power cleans
135x5
165x4
185x3
185x3
185x3
185x3
185x3

DB bench press
65x5
85x5
105x3
105x3
105x3
105x3
105x3

BB rows
135x5
155x3
175x3
195x3
205x3
225x3

Seated military press
115x10
135x5

[FANCYPANTS]

Yea keep it CLEAN!:)...i did the same thing over the weekend. Oh well, keep up the hard work man...and nice DB presses!

[WILL006]

Fancypants-thanks man, next week i'm gonna attempt 5x3 with 110

[WILL006]

I was still sore from Monday but I decided to go the the gym anyways. I'm trying to get my squat to go up, its really weak right now!!

Squats
135x8
185x5
205x5
225x5
235x5

Incline bench
135x8
165x8
175x7
185x6

DB rows
90x8
90x8
90x8

Decline weighted situps (no rest in between)
+45x12
+45x10
+35x8

Skull crusher
75x8
75x8

[HeavyBomber]

WILL006,
dude nice routine you have going. Nice weight on the power cleans.

[WILL006]

WILL006,
dude nice routine you have going. Nice weight on the power cleans.

Thanks man I really appreciate you stopping by. Yeah, I try to mix it up as much as possible. I stick to basics.

[WILL006]

My friends and I played soccer last night for a couple of hours , I'm extremely sore so I took it easy today.

SLDL
135X5
185X5
205X5
225X5
275X5

Weighted Dips
+40x8
+60x8
+80x5
+100x1 (pr)

Weighted chins
+20x6
+20x6
+20x6
+20x6

DB curls
50x6
50x6

Shrugs
105x8
110x6

[WILL006]

great workout today, short and simple!

power clean
135x5
175x5
190x3
190x3
190x3
190x3
190x3

DB bench
65x5
85x5
100x3
110x3
110x3
110x3
110x3

Chins
BWx8
BWx8
BWx8

[WILL006]

Man its been a while , I have been so busy with school. I finally had a chance to get in a workout! Also, I've been slacking with the diet big time!!

Deadlifts
135x8
225x5
275x5
315x3
335x3
365x2 <--Damn HATE CUTTING!!!
315x3

Bench
135x8
185x5
205x5
225x3
235x3
245x3
255x2

BB rows
135x5
165x5
185x3
205x3
205x3
205x3
205x3
205x3

DB shoulder press
65x7
70x5
75x3

Chins
BWx6
BWx6
BWx6

Skull crushers/ curls

[WILL006]

Been busy with school and work.Graduation is in two weeks, finally!!!. I am currently in the process of getting hired as a detention officer for Los Angeles county. It has been 4 months and lots of tests. Tommarrow is my psych evaluation and if I pass I just need to take a physical test and I'm in!!! Also , I going to be testing for LAPD(Los Angeles Police Department) this thursday!! We will see who picks me up first.

I try to workout as much as possible but it has been tough.

Front squats
135x6
165x5
185x5
205x3
225x2(PR!)

Incline DB
65x6
75x5
80x3
85x3
90x3
95x3<-- had help

BB rows
135x5
165x5
185x4
205x3
225x3
235x3

Push press
135x5
155x5
175x3
195x1

Skulls
85x8
85x8

[Stumprrp]

tons of good stuff in here man!

[WILL006]

Stump- thanks man! I suprised myself, thought I was gonna be a lot weaker!

[WILL006]

I gonna make Wednesdays my hypertrophy day, sticking to in 5-8 range for reps.

I didn't hit legs cause while playing basketball a few nights ago I fell and hurt my leg real bad!

Bench
135x10
185x6
225x7
225x6
235x5

Weigthed chins
+20x6
+20x6
+20x6

DB shoulder press
60x7
60x7
60x7

[WILL006]

Today went well, I was tired but I felt guilty not going.

Power clean
135x6
165x5
185x3
185x3
185x3
185x3

Weighted dips
+50x6
+60x6
+70x5

DB row
90x8
90x8
90x8

[WILL006]

Despite eating like crap this weekend I had a decent workout. My sisters graduation party is Wednesday and I'll probably end up messing up my diet,again! It's been real tough cutting with all that has been going on this year!

Squats
135x6
205x5
225x3
235x3
245x3
255x3

DB bench
65x6
70x5
80x5
90x5
100x5
105x5
110x3

One arm db snatch
65x 3/3
75x 3/3
85x 3/3
90x 3/3

BB row
135x5
165x5
185x5
205x5

[WILL006]

Everything felt really good. I think I'm finally getting stronger on BB rows!

Front squats
135x8
165x5
185x5


Incline bench
135x8
165x5
185x5
185x5
185x5
185x5
185x5


BB row
135x5
155x5
195x5
205x5
210x5
225x5


Hang clean and press
135x5
155x3
165x3
175x3

[WILL006]

Wow its been a while since i've posted here. I have been working out but not as consistantly. Time to get back into the game! At the moment i'm going on a bulk. I'm going to be doing an upper/lower routine.

Upper

Incline DB presses
65x8
75x5
75x5
75x5
75x5

Pullups
1x10
1x10
1x10

Standing military presses
135x5
135x5
135x5
135x5

one arm db row
90x8
90x8
90x8

[WILL006]

today was upper day. Not too bad. Think im gonna save the bulk for winter. At the moment I wanna be lean.

Upper

db presses
65X8
80X5
90X5
100X4
100X4
100X4

Pullups
1x12
1x12
1x12

seated mill presses
125X8
125X6
125X6

Side lateral raises
20x8
20x8
20x8

cable pulls
180x8
180x8
180x8

machine presses
245x8
245x4
245x4

Then did a bunch of situps, leg raises, etc. Any suggestion/comments?

[WILL006]

Lower body

Squats
135x8
165x5
185x5
205x5
205x5

SLDL
135x8
185x5
205x5
225x5
225x5
225x5

DB lunges
30x6
30x6
30x6

[WILL006]

I didnt have any coffee before the gym so I felt pretty sluggish throughout my workout.

Upper

Pullups
1x10
1x10
1x10

incline press
135x8
155x8
165x8
175x5
155x5

one arm db rows
100x8
100x8
100x8

seated military press
115x8
115x6
115x6

cable pulls
185x8
185x8
185x8

db presses
80x8
80x6
80x6

BBcurls
75x8
75x8
75x8

[WILL006]

Today was lower body day. My squats are horrible but Im going up in weight every week. I played soccer last night for about two hours needless to say I felt it today.

Lower


Squats
135x8
165x5
185x5
205x5
215x5

SLDL
135x8
165x5
185x5
205x5

DB shrugs
115x6
115x6
100x6

I did leg lifts and decline situps.

[WILL006]

today was upper body. Everything went alright although , wish I would have had a better breakfast. All I ate was a small bowl of oatmeal.

Upper

Bench press
135x10
185x5
205x5
225x4
225x4
225x4

Pullups
1x10
1x10
1x10

DBshoulder press
60x8
65x6
70x2

cable rows
190x8
190x8
190x8

BB curls
75x8
75x8

skulls
75x8
75x8

[WILL006]

Glad to see the forum is up and running! Well my workout consisted of lower body training. Guess everything went alright. Check it out..

Lower


Deadlifts
135x8
205x5
225x5
275x5
275x5
275x5

Leg press machine
3 sets of 8 with 4 plates on each side


Shrugs
100x8
100x8
105x8


decline 25lbs weighted
+25x12
+25x12
+25x12

Crunches
1x30
1x30

[WILL006]

Had a good breakfast thus , solid workout!

Upper


DB presses
75x8
85x5
100x5
100x5
100x5
100x5

Pullups
1x10
1x12
1x12

push presses
135x6
145x5
155x5
155x5

cable pulls
190x8
190x8
190x8

machine press
not sure of the weight but did 3 sets of 8

[WILL006]

been really busy with work! Here is yesterday's and today's workout.

Yesterday

Upper

Incline bench
135x8
155x5
175x5
185x5

Pullups
1x12
1x12
1x12

Seated military press
135x5
135x5
135x3
135x5

DB rows
100x8
100x8
100x8

Machine press
225x8
245x6
275x4

cable rows
not sure the weight, did 3 sets of 8



Today


Lower

Squats (was in a rush)
135x8
185x5
205x5

Leg press machine
4 plates on each side for 3 sets of 8

DB shrugs
105x8
105x8
105x8

[WILL006]

Today went alright . I took longer than usual in the gym today cause this guy who was benching 4 plates kept asking me to spot him! I didnt mind it was pretty remarkable to see him do that.

Upper


Incline bench
135x8
155x5
175x5
185x5

weighted pullups
+20 1x7
+20 1x7
+20 1x7
+20 1x7

db shoulder press
65x8
70x3
70x3
70x3

cable pulls
190x8
200x8
200x8

[WILL006]

Good day at the gym . I hit 105 with db which was nice.


Upper


db presses
70x8
80x5
90x5
100x5
105x2
105x2
100x5

Weighted chins
+20x8
+25x6
+30x6
+35x5

Seated military presses
135x5
145x3
155x3

cable pulls
200x8
200x8

[WILL006]

I didnt have a lot of time today so I did what I could in 45 minutes.


Lower


SLDL
135x8
185x5
205x5
225x5
225x5
225x5

DB lunges
50x6
50x6
50x6

Calf raises
dont remember weight , did 3 x20

DB curls
45x8
45x8
50x8

EZ curls
75x10
75x10


crunches
3 sets of 20 reps


leg raises
2 sets of 20 reps

[WILL006]

Lower

DL
135X8
225X6
275X5
275X5
275X5
275X5

db lunges
40x6
40x6
40x6
40x6

Smith machine calf raises
275x30
275x30
295x30

db shrugs
115x6
120x6
125x6

[WILL006]

Today went well despite not sleeping very much last night.

Upper


Bench press
135x15
135x10
185x5
205x5
215x5
225x5
235x5

BB rows
135x10
155x5
175x5
185x5
195x5
205x5
215x4
205x5

DB shoulder press
65x6
65x6
65x6
65x6

DB row
110x6
110x6
110x6
110x6

[WILL006]

Finally hit 225x5 today! I know not a big deal but its been a while since I've been able to do this.


Lower



Squats
135x10
185x5
205x5
215x5
225x5

Leg press machine
4 plates each side for 8 reps
5 plates each side for 6
6 plates each side for 4

[WILL006]

Great day. Went into the gym with lots of energy , had a good pre- workout meal. Im starting my bulk today and I'm going to follow Twin peaks The Concept: Cycling 101 posted by Tom Mutaffis . I currently weight 204 and I wanna get up to at least 215-220 then cut back down to 200. Im still not sure what routine to follow. I wanna get the most out of this bulk!Hopefully all goes well.

Also, the gf wants to start working out as well. Any suggestions for a routine for a female that doesen't want to add too much muscle!? I 'll do a search in the mean time.

Upper


Db bench press
70x10
80x8
90x6
100x6
100x5
100x5
100x5

Weighted chinups
+20x6
+25x6
+25x5
+25x5

Push presses
135x6
145x6
145x6
145x6

High hammer rows
245x6
245x6
245x6
245x6

Dips
BWx10
BWx10

[WILL006]

Lower

DL
135x8
225x6
275x5
285x5
285x5
285x5
285x5

Gmornings
95x8
105x6
115x6
125x5
135x5
145x5

Hack sqauts
135x6
135x6
135x6

Db shrugs
115x8



First time doing gmornings in a long long time. I mostly worked on my form with these. I'll be going heavier next time. Everything else was good. Now im off to go stuff my face. 2000 cals to go, already ate 2000!

[WILL006]

Upper

Incline bench press
135x10
155x5
175x5
185x5
195x5

High hammer rows
245x6
245x6
245x6
245x6

DB shoulder press
70x6
70x5
70x5
70x5

Chinups
bwx10
bwx10
bwx10

[WILL006]

Upper


Bench press
135x10
185x5
205x5
225x5
225x5
225x5
225x5

BB rows
135x8
185x5
205x5
205x5
205x5
225x5

Seated mil press
135x5
145x4
145x4
145x4
145x4

Db rows
125x6
125x6
125x6
120x6

Dips
BWx15
BWx15
BWx15

[WILL006]

Here are yesterday and todays workouts

Lower


DL
135x8
185x5
205x5
225x5
275x3
315x3
335x2
365x1

Goodmornings
135x8
145x5
155x5
165x5
175x5

DB shrugs
125x6
125x6
125x6
120x6




Today



Upper

Incline bench press
135x8
155x5
175x5
185x5
195x5
205x3

BB rows
135x8
165x5
185x5
205x5
205x5
205x5
205x5

DB shoulder press
70x5
70x5
70x5
70x5

chinups
bwx10
bwx10
bwx10