PDA

View Full Version : Trying to get strong Journal



blackboard
05-23-2007, 09:28 PM
Stat
5'8 191

Max
Bench 275
Deadlift 405
Squat 405

I started keeping track of my lifting about a week ago so I will update journal with last weeks workouts.


My goal right now is to Benchpress 315, Deadlift and Squat 500

blackboard
05-23-2007, 09:33 PM
May 14 Monday
Benchpress

45x 20
135x 12
4 set 225x5
1 set 225x7

close grip
185x6
185x3


May 15 Tuesday
Deadlift
135x10
225x3
315x1
405x1
315x3

Standing Shoulder press
135x7
155x7
135x13
135x8

May 17 Thursday
Squat

135x10
225x5
315x2
365x3
315x5
225x5
225x5


Speed bench press
4 set 135 x3
4 set 145 x 3

calf raises
90x 10
3 set 180x10

blackboard
05-23-2007, 09:38 PM
Tuesday may 22

Bench press
20x45
135x 10
135x2
225x1
275x 1(lock out 90%) some idiot push the bar up.
250x4
250x3
225x8

close grip BP ( full rest on chest before lifting)
190x5
175x5

Standing press
135x5
160x1
160x1
160x1
135x10

Wednesday may 23
Deadlift
135x 10
225x3
315x1
405x1(Heavy but i can do more)
315x3

Squat(back felt to sore)
135x10
225x2(no parallel because of back)
315x2(didnt even break parallel because of back)

Lat pull downs
140x8
3 set 80x 10(working on back form)


Calf raise machine
90x10
180x10
230x8
3 set 280x5
280x15

Crunches( too many to count(HUNDREDS)

blackboard
05-25-2007, 01:03 PM
Very hot day in Toronto(it's about time)
My lats feel super sore from my last workout. Today Is going to be speed Squat and Bench day.
......................................................................................

Very empty gym this Friday

Benchpress Speed day

45x13
4 set 145x3 wide grip
4 set 145x3 closer grip
1 set 185

Just working on my speed and form.

Squat speed day
135x10
7 set 225x3


Ab works
about 200 crunches

Overall this workout was short but sweet

blackboard
05-29-2007, 07:43 PM
Felt pretty good today. 275 Bench Press I'm coming after you!!!!!!!

Barbell Bench Press
45x10( to freaking easy lol)
135x5
185x1
225x1
275x2 PR(Could of got three but didn't want failure)
275x1
275x1

Short but heavy and demanding. My dream of 315 is getting closer. I stopped after 3 set with 275 because its near my max and I don't want to get injured.

Clean and Press
135x5
155x1
175x1(The clean was sloppy but the weight came up easy with strict form.

Didn't want to tax my shoulders anymore because of max Bench Pressing.

Shoulder shrugs
3x10 50lb DBs

Front Shoulder Raises
3x6 20

Crunches( couple hundred)

Made sure I didn't go to failure or tax my shoulders anymore.

Excellent workout 275 is becoming my Byt-h.

blackboard
05-30-2007, 07:52 PM
What a day. Let the excuses begin.

You know it's going to be a bad deadlifting day when you 135lb warm up makes your back hurt. I'm taking two week off from deadlifting.

Deadlift
135x10
225x3
315x1
365x1
315x5

Upright row
135x10( Don't ask why I only did one set..Back hurts lol)


lat pull- downs
3 set 80x10
120x8
90x8

I really don't train my Biceps heavy because of injury but what the heck

Barbell curl
2 set 95lbs x 5

DB curl
40x5
30x7
Pathetic weight but due to injury.

Crunches( couple hundred)


Overall the workout was kind of bad. I wanted to deadlift 400 today but my back needs rest. I will take two week off from deadlifting.

blackboard
05-31-2007, 07:17 PM
Squat
135x10
225x5
315x2
365x2
315x5
315x3(below parallel)
315x3(below parallel)
225x5(below parallel)

Calf raises
3 sets 20 180lb


Crunches(hundred)

blackboard
06-03-2007, 11:15 AM
Just checked my weight today. 195lbs. Crazy because I'm not
bulking and my abs are showing more. Anyways fri was speed Bench.

Bench Press
45x20
4 set 155x3 (wide grip)
4 set 155x3 (close grip)
205x1

blackboard
06-04-2007, 12:49 PM
I going to start back ME Bench Press on Mon and Speed Thurs.

blackboard
06-04-2007, 07:14 PM
Bench Press

Warm up
45x10
135x5
185x1
225x1
............
275x2
255x3
245x5
225x5


Clean and Press off floor(strict press no leg drive)
135x5
180x1
185x0( The clean was good but the press didn't make it.)
135x8


Front shoulder raises
3 set 25lb DB each arm x6

DB shoulder shrugs
2x20 50lb each arm DB
1x15 50lb DB

Close grip bench

185x3(full rest on chest before press)
195x3(full rest on chest before press)


Crunches( Couple Hundred)

Solid workout, nothing special. Next week I will Clean and Press 185lbs

blackboard
06-05-2007, 07:08 PM
Squat
135x8
225x5
315x2
335x2
3 set 315x2(below Parallel)

Pull ups
1x7
2x5

Lat pulldowns
80x10
100x8
130x5
130x8(Under grip)


Bicep curls
2x6 40lb DB
2x8 40lb DB

Crunches(couple hundred)

dblockspky
06-05-2007, 07:13 PM
You're looking pretty strong man, keep up the good workouts.

blackboard
06-05-2007, 07:13 PM
The scale at the gym had to be wrong because my weight was 201.

blackboard
06-07-2007, 06:23 PM
Speed Bench day(aka light stuff)

45x10
4 set 155x 3(regular grip)
3 set 155x3 (close grip)

I wanted to Deadlift but I promised my back two week off.

blackboard
06-10-2007, 11:08 PM
Three days of rest and ready to go. This is probably my last week Benching near my max, thinking about doing 5x5
(next week)with maybe 235lb just to give me cns some rest.

I ready to get my Deadlift going again.
I did 405(wow! sarcasm)

I ready to hit 500. My biggest weakness is starting. If the weight comes up I can lock it out. I'm going to start deadlifting off some type of platform.

North
06-11-2007, 12:20 AM
Nice lifts. Maybe trying some goodmornings or SLDL might help you with you deadlifts a little. Good luck!

blackboard
06-11-2007, 06:29 PM
Bench Press

Warm up
45x7
135x5
185x1
225x1
...............................
275x1
290x0(just couldn't lock it out. It came very far up, got stuck at the middle top of lift.)Next time i should just bounce it off my chest lol.
275x1
225x9

Close Grip
190x3(full rest on chest before pressing up.)
195x3(full rest on chest before pressing up.)



Clean and Press(strict press form, no legs)
135x5
165x5
135x11
135x6

Front DB shoulder raises
25lb 3 set 10

Shrugs DB
2 set 40x20
1 set 55x20
1 set 75x15

Crunches (couple hundred)

Ammotroop
06-11-2007, 07:12 PM
Nice workouts...Our strengths are near the same, cept for your squats are heavier than mine. You ever try some DB presses? Helps to mix it up a little bit.

blackboard
06-11-2007, 08:58 PM
Two week off from the Deadlift. 425 should come up tomorrow. Every time I think about it my back feel sore lol.
Focus Focus Focus.

blackboard
06-12-2007, 09:24 AM
Didn't sleep until 430am(damn pre-workout drinks) Breakfast consist of Hamburger, glass of milk and Peanut butter.

Coke
06-12-2007, 10:11 AM
What's with this 'trying to get strong', already showing solid stength overall...doing very well!!

blackboard
06-12-2007, 06:07 PM
Deadlift
warm-up
135x6
225x3
315x1
.....................
425x1 PR
405x1
315x2
225x1(off step aerobic platform)
315x2(off step aerobic platform)


425 didn't give me any trouble, the lift went up pretty fast.I think my back has 450lb, will try in a week or two.


Lat pull downs
80x5
100x8
2 set 120x6
140x5

Seated Row machine
3 set 100x10

Crunches(hundred)

blackboard
06-13-2007, 08:39 AM
My back is very sore today. Speed Bench tomorrow to wrap up the week. Also, thinking about light squats on Thursday.

Coke
06-14-2007, 05:28 AM
Ace PR on the deads bro.

blackboard
06-14-2007, 09:08 AM
Today I'm going to skip Speed Bench Press day and rest my body till Monday.Just trying to take care of my CNS after deadlifting.

blackboard
06-14-2007, 09:08 AM
Ace PR on the deads bro.


Thanks

blackboard
06-18-2007, 06:17 PM
Today I just did Bench Press. I usually work my shoulders on the same day but I'm going to do some shoulder pressing tomorrow.

Bench Press
warmup
45x5
135x5
185x1
225x1
...........................................
275x2
285x0( I wasn't even close lol) Just bad form
225x7
225x6

Close grip(full 2 sec pause on chest)
205x4

Didn't bench much because I'm going to work on my overhead press strength tomorrow.

blackboard
06-18-2007, 08:01 PM
Will be doing shoulders and legs tomorrow. Thinking about trying to squat 410 tomo. I usually do ATF squat so 410 parallel may not be so bad.

blackboard
06-19-2007, 06:02 PM
Clean and Press(strict form no leg drive)
I really didn't warm up but...........
135x1
185x1
185x1
185x1
135x10

Shoulder shrugs
60lb DBs 3 sets 20

Front shoulder press
30lb DBs 1 set 5

Squat
Warm up
135x10
225x5
315x1
.....................................
405x2PR( That second rep took forever lol)
315x5
315x3

Machine rows
90x5
110x5
130x5
100x8

I usually don't curl too much but what the heck..... I did
40 DBs 1 set x15


Crunches(150 total)


Proud of my shoulder workout. My goal is to clean and press 200lb (strict form)

I really need to work on my clean technique.

dblockspky
06-19-2007, 06:56 PM
Good job on the PR. And nice clean and presses also. I know its pretty hard to perform them strict with no type of leg drive.

Coke
06-20-2007, 05:39 AM
Nice job with the shoulder work and squats man.

blackboard
06-22-2007, 09:42 AM
Speed Bench Day
45x15
4 sets 160x3(normal grip)
4 sets 160x3(close grip)


Crunches
4 sets of 50(200 total)

Cirino83
06-22-2007, 09:48 AM
Nice squatting man. Some good work going on in here.

blackboard
06-25-2007, 06:24 PM
Bench Press
warm up
45x5
135x5
185x1
225x1
........................................................................................
285x1(PR)
285x1(PR)
260x3
225x8

Close Grip Bench Press
205x8(full rest on chest before press)
205x4(full rest on chest before press)



Crunches
3x50
1x105

blackboard
06-25-2007, 06:51 PM
Tomorrow is judgment day on the Deadlift. I will try 455.

dblockspky
06-25-2007, 10:57 PM
good luck with that deadlift tomorrow. And why didn't you go for 290 instead of doing 285 twice???

Coke
06-26-2007, 05:59 AM
Solid flat benching PRs dude.

blackboard
06-26-2007, 06:31 AM
good luck with that deadlift tomorrow. And why didn't you go for 290 instead of doing 285 twice???

Because I didn't want to miss on 290. It's just my style... I did the same thing when I first hit 275. I kept lifting it for singles instead of 280.

blackboard
06-26-2007, 06:31 AM
Solid flat benching PRs dude.

Thanks man

blackboard
06-26-2007, 06:39 AM
I need to focus on the bottom part of my Bench Press. My bottom speed sucks compared to my top speed.
Weird feeling, the weight seems heavy at the bottom but once I get out the hole the weight feel much better and travel faster.. Will have to research this.

blackboard
06-26-2007, 06:44 PM
Today was a great but painful workout. Anyways.........

Deadlift
135x7
225x3
315x1
455x1PR


Clean and Press
135x1
135x1
185x3(push press)
135x8

Shrugs
2 sets 20 135lb bar

Lat pull-down
110x5
130x5
140x5
150x4

Crunches
1x150




Deadlift note 455lb
...........................
Felt pretty good, My right leg was shaking so freaking much but I locked it out and held it for about 10 seconds lol. The bottom part of my lift felt strong but the leg shaking cause stress in the middle of the deadlift.

Also caught a mild cramp in my right ham after the lift so I didn't deadlift anymore.

My right shoulder also feels a little pulled. I probably take the rest of the week off..........skip speed bench day and rest till Monday.

Coke
06-27-2007, 04:40 AM
Super deadlifts man, way to go.

Cirino83
06-27-2007, 07:14 AM
Awesome PR man. Going from 315 to 455 is quite a jump.

blackboard
06-27-2007, 08:03 AM
Awesome PR man. Going from 315 to 455 is quite a jump.

I felt warmed up after 315. Any more weight and I would of lost strength before maxing out.

blackboard
06-30-2007, 12:08 PM
Had to skip Speed Bench day because of moving. Between the TVs and Tables I got a nice workout Thursday and Friday.

My diet has been terrible the last two days because of moving. Guess that means I'm going to eat 4000+ today.

blackboard
07-02-2007, 08:28 PM
Felt terrible today, probably because of moving all weekend.

Bench Press
warm up
45x5
135x5
185x1
225x1
.........................................................................................
275x1
280x1
225x8
225x8
225x7

Squat.......
135x8
225x5
315x5
Felt too dizzy so i stopped early. Just didn't feel good today......OH WELL!

Coke
07-03-2007, 05:45 AM
Despite feeling subpar, you did some fine work on the bench and squats bro.

blackboard
07-05-2007, 06:54 PM
Despite feeling subpar, you did some fine work on the bench and squats bro.

Thanks man, my body was just messed up that day.

blackboard
07-05-2007, 06:58 PM
Speed Bench Press
45x10
135x3
..............
4 sets 155x3
4 sets 155x3(close grip)



Deadlift
135x7
225x3
315x1
405x3(30 second rest between reps)
315x7



Crunches (1 set x 203)


Power cleans( I don't know why

135x1
135x1
185x1
185x1

Coke
07-06-2007, 06:05 AM
Fine speed sets on the bench, good deads and all too.

blackboard
07-09-2007, 10:46 AM
Seriously thinking about trying for 295 on the Bench Press today. Two week ago i did 285 for two singles, really didn't feel like my max,maybe I was just feeling good that day.

Anyways I going to try it. All I need is for the weight to come off my chest, anytime that happens I usually lift it a couple weeks later.

I know i can do 225x10.........all the bench charts say I should be maxing at 300...........:scratch:

blackboard
07-09-2007, 07:31 PM
Bench Press
135x5
185x1
225x1
.......................................................
295x0( my spotter thought I was weak so he pushed it up right when I started pressing:mad:
275x2(again a push on the second rep:mad: )
250x3
245x4
225x6
225x3
Bench press endurance training lol
135x10(5 second pause just above chest before lift)
135x15(the last 5 reps 5 second pause just above chest)
135x5(close grip) 5 second pause above chest before lift)

The Powerlifting world probably would frown on my workout but I decided to mix it up a little bit.

Tricep push-downs
5 sets of 10 50lbs


Bicep curls
1x10 40lbs
1x8 40lbs
1x6 40lbs

Crunches
4 sets of 25

Coke
07-10-2007, 06:03 AM
Nice job with the bench pressing and with everything else for that matter, keep it up.

dblockspky
07-10-2007, 09:23 AM
Nice pressing even though you didnt hit the 295. you'll get it soon enough.

blackboard
07-10-2007, 07:56 PM
High Box Squats
45x5
135x8
225x3
275x2
.......................................................
315x2
365x2
385x2
315x10
315x15( felt dizzy after this set)


Barbell Rows
My first time doing barbell rows
135x10
135x8
115x10
115x8

I need to work on my form..not sure how good it is.


Crunches
1 x 80
1x203
1x40

Coke
07-11-2007, 05:28 AM
Props on starting up the bb rows, that's a hard movement to get down at first...solid squats man.

blackboard
07-13-2007, 01:45 PM
Props on starting up the bb rows, that's a hard movement to get down at first...solid squats man.

Yeah my technique sucks but I will get help. I know a couple of big guys who do them every week. This was also my first time doing High box squats. I need to find something in my gym that will put me parallel.

blackboard
07-13-2007, 01:46 PM
My body felt sore from the big three so I'm resting Wed- Sun.
Will be back Monday.

blackboard
07-16-2007, 06:52 PM
Bench Press
45x7
135x5
185x1
..........................
230x5
230x5
230x5
230x5

Close Grip Bench
205x3(full pause on chest)
205x3 (touch and go)


Chest DB Press

85x8
85x6

Standing shoulder press
135x10

Coke
07-17-2007, 06:00 AM
Ace pressing sets bro, keeping this thing on track.

blackboard
07-17-2007, 08:39 PM
Ace pressing sets bro, keeping this thing on track.

Thanks, I'm just taking it easy on my 1 rep max range. Just a little change of pace working with sets of 5.

blackboard
07-17-2007, 08:46 PM
Deadlift
135x7
225x3
315x1
.................................................................................................... ...
405x1
405x1
405x1
315x6( The last 3 rep was sumo style)

Rack pulls
315x5
315x5
working on locking out strength.

Clean and Press(strict form)

135x1
185x1
185x1
135x10
135x8
135x2( stopped because of uneven hand space)
135x6

Pull-ups
1 x10
1x 5


Lat pull-downs
130x5
100x5

blackboard
07-19-2007, 09:34 PM
quick light workout

Squat
135x5
135x7
225x3
.................................................................................................... ..
315x2
365x2
315x2


Pull ups
1x10

Db curls
40x12
40x5

Coke
07-20-2007, 06:20 AM
Good job dude, on the mark with those two sessions.

blackboard
07-23-2007, 06:54 PM
Bench Press
45x7
135x5
185x2
............................................................................
235x5
235x5
235x5
235x5

Close Grip Bench
205x5(full rest on chest before press)
205x5(full rest on chest before press)

Crunches
1x100
1x50

Coke
07-24-2007, 05:54 AM
Solid pressing man, them are some ill crunches with high reps.

blackboard
07-24-2007, 06:33 PM
Deadlift
135x8
225x3
315x1
.........................................................................
405x3
405x2
315x1(off aerobic platform)
315x5

Clean and Press
135x1
185x1
135x9
135x6

blackboard
07-24-2007, 06:39 PM
Solid pressing man, them are some ill crunches with high reps.



I used to do tons of crunches when I was in the Marine Corps.

Coke
07-25-2007, 06:00 AM
Fine and concentrated effort bro.

blackboard
07-25-2007, 07:51 PM
Had to make workout quick

Squat
135x5
225x5
315x5

Barbell rows
105x8
2 sets 135 x8
185x4

Pull-ups
1x10


DB curls

45sx5
50sx5
50sx5
40sx10

Coke
07-26-2007, 06:16 AM
Solid numbers throughout...fine set of pullups too, now can add the belt for more weight, lol.

blackboard
07-30-2007, 08:24 AM
Solid numbers throughout...fine set of pullups too, now can add the belt for more weight, lol.

Give me a couple more years, at 150lb I used to knock out 20-25 pull-ups but now 10 hurts.

KevinStarke
07-30-2007, 12:44 PM
Workouts are all lookin real good man keep it up.

blackboard
07-30-2007, 06:56 PM
Bench Press
45x7
135x5
185x2
....................................................................................
240x5
240x5
240x5
240x5

Close Grip Bench
205x6(full rest on chest before press)
205x5(full rest on chest before press)
205x3(full rest on chest before press)


Tri pushdowns
1x10 not sure about weight
1x20 not sure about weight

Crunches
1x100
1x40

Coke
07-31-2007, 06:02 AM
That's some nice benching there dude.

blackboard
07-31-2007, 07:37 PM
Deadlift
135x7
225x3
315x1
405x3

Barbell Rows
135x8
155x8
135x8



Clean and Press
135x1
185x1
185x1
135x9


DB Curls
50x5
50x5 Superset 40x6

Coke
08-01-2007, 05:46 AM
Workout is looking nice man.

blackboard
08-02-2007, 07:23 PM
Squats
135x8
135x5
225x5
315x5
315x5
225x8 ATF
225x5 ATF


Speed Bench
4 sets 155x3
4 sets 155x3


Started back Speed bench...... going to start maxing out soon on my 15lb journey to a 300lb bench.

Crunches
1x60

blackboard
08-07-2007, 06:38 PM
Bench Press
45x7
135x5
185x1
225x1
.................................................................................
275x1
280x1
225x8
225x8
225x7.5( I missed the last rep with no spotter, I felt the weight coming down on my neck. I hurried and push it forward just as the bar made contact with my body. First time this happened to me.)

Coke
08-08-2007, 06:07 AM
The 3pps flat bench is just around the corner now bro.

blackboard
08-08-2007, 07:30 PM
Clean and Press
135x1
135x1
185x1
135x8
140x8
150x7

Barbell rows
135x8
135x8
150x6


My left tri was in serious pain today. Probably have to take a week off from bench pressing just to make sure it's ok.

blackboard
08-09-2007, 05:37 PM
Squat
45x7
135x7
225x5
........................................................................
315x5
365x3
315x7
315x8
225x5 ATF

Calf Raises
180lbs
10 sets of 10

Crunches
1x210

My left tricep is still hurting. I'm probably taking next week off from upper body lifting at least.

Coke
08-10-2007, 05:08 AM
Good idea, stay off the tri's for a while and let it heal up...nice numbers on the leg work with plenty of volume.

blackboard
08-14-2007, 07:51 PM
Good idea, stay off the tri's for a while and let it heal up...nice numbers on the leg work with plenty of volume.

Thanks man, It sucks not being able to bench on Monday.

blackboard
08-14-2007, 07:55 PM
Squat
5 minute leg stretch.
135x7
225x5
315x3
.........................
365x3
385x3
330x8
230x8 ATF

Left Tricep feels funny after holding squat weight, nothing big but it seems like its healing. The pain is gone at least.

Coke
08-15-2007, 05:45 AM
Those squats are looking tight dude.

blackboard
08-16-2007, 06:40 PM
Deadlift
135x7
225x4
315x1
...............................
405x1
425x1
405x3



Calf raises
180x8
270x8
8 sets of 8x200

Coke
08-17-2007, 05:54 AM
Damn man, really went off on them calf raises, lol...fine deadlifting.

blackboard
08-20-2007, 07:42 PM
Light Bench Press Session
45x7
135x7
185x2
.................
225x8
225x7

Just making sure my left tricep heals 100%. NO pain after today's workout:clap:

blackboard
08-21-2007, 08:00 PM
Clean and Press
45x7
135x10
140x8
150x5
135x12


Squat
135x8
225x7
315x5
225x15ATF

Coke
08-22-2007, 06:12 AM
Way to go bro, staying on track with them back-to-back efforts.

blackboard
08-27-2007, 08:22 PM
Bench Press
45x8
135x5
225x2
................................
245x1
265x1
225x6
185x10

My left tricep still isn't 100%.


Tomorrow I will being going for 460 on my deadlift.

blackboard
08-28-2007, 08:15 PM
Deadlift
135x7
225x3
315x1
315x1
................................
460x1PR
405x2

460 Came up easier than expected. Will try 475 whenever I max out again. For some unknown reason I feel all that heavy squattin has really helped my deadlift


Crunches
1x150

Coke
08-29-2007, 06:13 AM
Super stuff with the concentrated sets on the bench and deads dude.

blackboard
08-30-2007, 08:47 PM
Squat
135x7
135x3
225x5
.........................
315x5
385x2
2 sets 315x5
225x5

Calf Raises
180x10
4 sets 270x10
180x20

Barbell row
2 sets 135x10
155x8


Lat pull down
120x8
3 set 100 x8


Crunches
1x100
1x50

blackboard
09-06-2007, 03:19 PM
Bench
45x8
135x5
185x2
.....................................
225x8
225x6
225x4

Light squat workout
135x7
135x3
225x3
315x5
225x5

blackboard
09-09-2007, 03:29 PM
Clean and Press
45x8
135x10
155x6
155x5
135x10

My diet has been bad for the last couple of day but I'm back on track now. Hoping to Deadlift 475lb on Tuesday.

blackboard
09-11-2007, 01:58 PM
Bench Press
135x7
185x1
225x5
225x7
225x5

close grip

205x5

blackboard
09-11-2007, 07:34 PM
deadlift
135x7
225x3
315x1
475x1PR

Felt pretty tough but I got like 10lb-20lb left. Will do some heavy squatting and probably go for the whole 500 within the next 3-4 weeks.


Clean and press
135x5
155x5
175x1
135x10
135x5

blackboard
09-13-2007, 11:43 PM
Squat
135x7
135x3
225x5
................................................
315x5
365x2
315x5
225x5



Calf raise

2 sets 180x 20


Pull-ups
1x10

Pull downs
2 sets 140x8
120x10


crunches

3 set x 50

Coke
09-14-2007, 05:57 AM
Impressive deads PR, squats are ace as well bro.

blackboard
09-19-2007, 07:09 PM
Bench Press
45x7
135x6
185x1
225x1
.............................
275x1
225x10


Squat
135x8
225x5
.........................
315x10
315x7
225x6 ATF

blackboard
09-20-2007, 07:18 PM
Clean and Press
45x10
135x1
...................
185x1
185x1
135x15

Barbell shrugs
135x20
185x15
185x8

Pull-ups
1x10


Lat pull-down
110x12
140x8
120x2 ( the machine is jacked up so i stopped.)


Calf Raises
4 sets 180x15


Crunches

2 sets x 50

blackboard
09-25-2007, 06:58 PM
Bench Press
45x7
135x6
185x2
......................
225x6
250x5
225x6

Close Grip
185x5

blackboard
09-27-2007, 07:05 PM
Deadlift
135x8
225x3
315x1
.......................................
500x0( Came about 1/3 of the way up)
405x1
405x1
315x1

blackboard
09-28-2007, 05:55 PM
Pull-ups
bw x 11
bw x 7

Lat pull-downs
160x5
150x5
120x10

Standing Calf Raise
180x8
235x5
270x5
360x5
360x5
270x5
180x15

blackboard
10-02-2007, 07:26 PM
Bench Press
135x7
185x2
................
250x5 or 6 (not sure which one)
250x3
225x8

blackboard
10-03-2007, 06:54 PM
Clean and Press(Strict form)
45x7
135x1
135x1
190x1PR
185x1
175x1
135x10
Squat
140x7
230x5
320x3
230x11

Lat pull downs
160x7
150x8
150x8
140x8

Calf Raises
180x8
270x5
350x5
350x5
350x5
270x8


Took it easy on Squats because my back is still tender from
my 500lb Deadlift attempt.

Con
10-03-2007, 06:55 PM
250x5 or 6 (not sure which one)


hahaha

I used to that all the time, except with a lot less weight.

So how long have you been around on WBB?

blackboard
10-03-2007, 07:00 PM
hahaha

I used to that all the time, except with a lot less weight.

So how long have you been around on WBB?

May 14 2007

Con
10-04-2007, 06:16 PM
Lol, forgot about the dates right under the names. Thought you might have been a lurker since you have a journal, and are pretty active in the discussions alreayd.

Stumprrp
10-04-2007, 07:35 PM
impressive strength bro

blackboard
10-09-2007, 08:36 PM
Bench Press
135x7
185x2
.........................
250x1
275x2
225x 6 or 8

Deadlift
135x7
225x3
315x1
...............................
405x1
315x5(aerobic platform)
225x20

blackboard
10-15-2007, 06:19 PM
Bench Press
45x7
135x7
185x2
.........................
225x10
225x9
225x8


Squat
135x7
225x5
315x1
....................
405x2
315x3 ATF

blackboard
10-16-2007, 11:36 PM
Clean and press
45x8
135x1
135x1
.................
185x1
185x1 ( freakin hurt my left wrist during the clean, feels like it need to pop. Only hurts if I mimic curling motion. Might take the rest of the week of to let it heal.

Deadlift

135x5
225x3
315x1
.................
405x1
405x1
315x1(off platform)
225x21

My hams were shaking because they are tired from yesterday Squat session.

blackboard
10-23-2007, 08:12 PM
Bench press
45x7
135x6
185x2
...........................
225x9
225x7
225x6

Squat
135x5
225x5
..................
315x2
405x2
315x1
315x3

blackboard
10-24-2007, 08:58 PM
Standing Press
45x8
135x6
135x7
135x6

Taking it easy my wrist is still healing.

Deadlift
135x5
225x2
315x1
................
405x1
315x12

blackboard
11-01-2007, 08:06 PM
Bench Press
45x7
135x5
185x2
.......................
225x8
225x7
205x7

blackboard
11-01-2007, 08:08 PM
Deadlift
135x7
225x3
315x1
.............................
455x1
405x1


LAT Pull down
50x10
120x7
140x8

blackboard
11-12-2007, 07:27 PM
Bench Press
45x7
135x7
185x2
......................
225x9
225x8
225x6

blackboard
11-16-2007, 07:27 PM
Squat
135x7
225x4
315x2
3150x2

blackboard
11-26-2007, 07:28 PM
Bench Press
45x7
135x5
185x2
........................
225x9
225x8
225x7


Deadlift
135x5
225x3
315x1
405x1

blackboard
11-26-2007, 07:29 PM
Squat
145x5
235x5
................
315x3
365x3
385x3
315x4
315x3 ATF

blackboard
11-29-2007, 05:44 PM
Bench Press
45x10
135x5
185x2
225x1
...............................
275x3PR
225x9
225x7


Stand Press
135x8
135x6

Lat pull down
170x5
2 sets160x5
3 set 120x8

Db Shrugs
60lb db
like 50 total reps.