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Ironminded
05-14-2007, 09:13 PM
Well, its time I start a journal. I have been a member here for quite a while, but have mostly lurked and used to board for info rather then posting much. I really want to bust out of this platue I have been living and lifting in for the past year or so.

My goals are as follows;
DL;550
Squat; 425
Bench; 350
Bf; Visible abs [who cares about numbers]

Current stats;
DL; 425
Squat; 350
Bench; 315
BF; ugly [probably around 20%]

I'm going to start with a six week hypertrophy phase and then move into more of a powerlifintg type approach. I plan on lifting four times a week, Mon, Tue, Thur, Fri with the possiblity of moving the later two workouts to Fri and Sat if my body needs it.

Some of the challenges I face, well the biggest two; sleep and eating clean.
I tend not to get enough sleep, this is because I usually need to get to work at 5am and don't get home till after 9 most nights. As far as eating goes I just tend to eat way to many high GI carbs, which I really need to work on.

That is all the excuses I am going to allow myself, this isn't about excuses, its about results.

Ironminded
05-14-2007, 09:20 PM
Monday; Legs
Hip mobility and stretching
Box Squats;12"
2x10 at 205
2x8 at 225
Superset
RDL;
4x10 at 155
High angle Band face-pull
Mini band 3x16
Superset;
Walking lunges
Barx24stepsx3
Band Hi-angle one arm pull down;
Strong Band 4x8

Stretching

Diet; Mostly clean, dinner was a little heavy with a large porkchop

Ironminded
05-14-2007, 10:23 PM
Here is some vid of my Box squats today. Any form critique is welcome.

<object width="425" height="350"> <param name="movie" value="http://www.youtube.com/v/4i51V09__MY"> </param> <embed src="http://www.youtube.com/v/4i51V09__MY" type="application/x-shockwave-flash" width="425" height="350"> </embed> </object>

Ironminded
05-15-2007, 06:15 PM
5-15-7 Tuesday;Upper body press

Bench; one second pause at the bottom
3x8x205
6x205
Standing DB mili
3x6x55
Seated Barbell Mili
3x12x95
Close Grip Bench w/dbl choked mini band
95x8
105x6
105x4
Dips; BW
8,8

Diet; clean, had a naked protien smoothy after workout but other then that a good day with the diet.

Ironminded
05-18-2007, 07:03 AM
Wed; off

Played a couple of games of softball on Wed night, in the 100 degree weather down here that can be a sweaty proposition.

Ironminded
05-18-2007, 07:07 AM
Thuresday; Pull

Deadlift;
2x6x315
2x4x365
2x1x405
Superset with;
Band Hi-angle one arm pulldown
Purple bandx4x8 each arm

Superset;
seated leg curls
150x12
185x12
210x2x12
Band face pulls
Purple bandx4x16

Superset;
45 degree Glute/ham raise
bwx4x12
Low pulley row
160x3x10

Barbell curl
70x3x12
DB hammer curl
50x2x9 each arm

Ironminded
05-20-2007, 07:26 PM
Took Friday and Saturday off, moved Monday's workout up to today

Saturday; Legs
Superset;
Box Squat;
225x2x10
235x2x8
Band Face Pulls
Purple Bandx4x16

Superset;
RDL
155x4x10
Band Hi-angle pull down
Purple bandx4x8

Walking Lunges
Barx3x26 steps

Giant set;
DB Curls
45x3x10 each arm
Calf raises
BWx3x20
Leg Curls
145x2x8