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zela
06-19-2007, 08:29 PM
Current Stats
6'1" 174lbs

Hey guys, it's time for me to really get bigger. I have been bulking for about a 6 weeks now and I have seen some good gains. I have put up about 10lbs and went from 165 to 175 now, with what seems to be little fat. Everything in my workout is based on compounds; bench, squat and deadlift. In addition to those I also love to add in some dips and chins to my workouts. I'm not tracking on fitday but I make sure I get plenty and plenty of clean food and plenty of calories.

New Goals Updated 9/16/2007

Current Weight 171 9/16/2007

Weight Goals:
Get up to 190 lbs

Lifting goals:
Bench - 225 Squat - 250 Deadlift - 315

zela
06-19-2007, 08:40 PM
Monday's Workout

BB Bench 135x5 135x5 135x5 135x5 135x5
DB Rows 60x5, 65x5, 70x5, 75x5, 75x4 first left than right 30 sec rest & repeat
DB Press 45'sx8, 45x6
Dips BWx8, BWx6, BWx4
Abs 2x30 with 25lbs plate

After this I was really impressed with my bench because just a month ago all I could do was 135x3 and to do 5x5 with 135 was just amazing, I think I'm bumping it up next week.

Tuesday's Workout
Deadlift 135x8, 175x5, 195x5, 195x5, 195x5, 195x5
Leg Extension 80x8, 80x8
Leg Curls 90x8, 90x8
BB Squat 135x8, 135x8, 135x8
BB Shrug 135x8, 205x8, 205x3, 135x8

Today was again a pretty good day. I gave it my all and I am really happy with what I did on the deadlift as I have been slacking off on them and only had a few Deadlift sessions since I began this bulk. I will be focusing now the next few weeks to get consistent with the deadlifts and squats, so I can better build my legs and back.

zela
06-21-2007, 03:35 PM
June 21
Incline bench 115x5, 115x5, 115x4, 115x3, 115x2 poop im so disapointed
Chins 5x5, 5x4, 5x3
DB Bench 40x8, 45x8, 50x8
Cable Rows 70x8, 70x8, 70x8
Abs 3x30 with 25lbs plate

I'm kind of disappointed today. I just came to the gym un motivated and didn't put out alot of sweat on the incline even though it was my first time doing it. Even more disappointing that I probably won't have time to go lift tommorow, my LEG day so I'll probably do some hack squats, SLDL, and lunges at home.

Mr. _____
06-25-2007, 10:17 AM
Damn man, our numbers are pretty damn close on everything, but on DB Rows you kick my ass! Good job there! Nice chins too. Keep up the good work.. I'll be watching. :hide:

zela
06-25-2007, 05:06 PM
Monday June 25th
BB Bench 115x5 135x5 135x5 135x5 135x5 135x4
DB Rows 65x5, 70x5, 75x5, 75x5, 75x5
DB Press 45'sx5, 45x4 Terrible drop!
Dips BWx5, BWx5, BWx5
Abs 3x30 with 25lbs plate

Mr. _________
Thanks man, I'll be watching you too to keep me motivated to keep on going. You mention I kick your ass on DB Rows, but I am not sure if I am using good form on them. I'm trying to do what I read on the internet but nobody in my gym rows, squats, or deadlifts to let me know how I'm doing. Anyways I am usually the only idiot in there anyways during these summer months.

zela
06-26-2007, 04:01 PM
Tuesday June 26th
Deadlift 135x5,185x5, 195x5, 195x5, 195x5, 195x5
BB Squat 135x5, 135x5, 135x5, 135x5, 135x5 (Form Practice)
Shrugs 135x8, 135x8, 135x8

Right now I hate squats.

BCorn
06-26-2007, 04:06 PM
looking good dude....keep it up!

North
06-26-2007, 04:18 PM
you'll learn to love the squats, keep up the good work.

McVein
06-26-2007, 04:27 PM
noice marko

zela
06-26-2007, 07:09 PM
Thanks guys, people all over have been telling me how much wider and bigger my chest and back have gotten. I've already had to upgrade my shirt size and I dont think I've gained alot of fat which is a plus and those squats today were just my form practice.

zela
07-10-2007, 03:16 PM
7-10-2007

Deadlift 135x5 135x5 155x5 175x5 195x5 205x5
Squat 135x5 135x5 135x5 155x5 155x5
DB Press 30'sx8 35'sx8 40'sx8
Preacher curls 35x8 45x8 55x8

j_man_honda
07-10-2007, 07:48 PM
Looks good man. I am the same height and weight as you.:thumbup: Your #'s are going up! Don't worry about your squat #'s, I just started doing them myself and my #'s aren't much better!

McVein
07-11-2007, 05:10 PM
nice work (oYo)

zela
09-14-2007, 10:20 PM
Alright folks, I'm back and you didn't even know I was gone. I unwantedly took like 1 to 2 months off. I went from 175-171 now and fell off the pace to hit 185 by the end of the summer. Now I've moved out to a university and I've been in the gym the last 3 weeks trying to regain my strength while being down with a cold at the same time.

Here's my workout from last night.

Deadlifts 135x5, 135x5, 185x5, 185x5, 205x4 (I think the cold got me, I did 215x5 1 week ago much easier.)
Dumbell Bench 40'sx5, 45'sx5, 50'sx5, 60'sx5
Tricep Pulldowns, 60x5, 80x5, 100x5, 100x5
Curls (wtf i forgot the 2nd part of the name) 8x35, 8x40, 5x45

I squated twice since comming back, 5x5x135 trying to break my legs in
And bench was 145x3 at best if I remember right

zela
09-16-2007, 08:02 PM
9/16/2007

Bench Press
115x5, 135x5, 145x3, 155x2, 160x1
my first shot maxing out ever! i can smell that 225 :D
Dumbel Rows
50x5, 55x5, 60x5, 65x5, 70x5
Lat Pulldowns
80x5, 100x5, 110x5, 120x5, 100x5
Dips
Bodyweight 5x5

zela
09-23-2007, 09:17 PM
I started a new routine today, customized by me along with the ideas I have gotten from wbb and my past workout.

Day 1
Bench Press 5x5
Military Press 5x5
Dips 5x5
Skullcrushers 2x6-10

Day 2
Squat 5x5
Leg Extension 3x8-10
Leg Curl or SL DL 3x8-10
Calf Raise 3x8-10

Day 3
Deadlift 5x5
DB Row 5x5
Pulldowns 3x6-10
Chinups 2x6-10


9-23-2007
Benchpress 5x135, 4x145, 3x145, 3x145
my first time repping at 145, kinda disappointed i thought i would be able to do 3x5x145 at least but i think a dumbell bench press i wore myself out with on thursday took away alot from that
Military Press
5x65, 5x75, 5x95, 3x105, 5x95
first time formally military pressing and testing my digits
Dips 5x5xBW
Skullcrushers
8x35, 6x40, 5x40
Preacher Curls
8x40, 8x45, 4x50

zela
09-25-2007, 03:19 PM
9-25-2007
Legs

the squat is back after 3 months and this time he is staying :D

Squat
5x95
5x115
5x135
5x135
5x135
5x135
5x135

Romanian Deadlifts
5x135
5x135
5x135
5x145
5x145

Crunches w/25lb plate
1x25
cramps probably from the squats and DL's made me quit haha

zela
09-27-2007, 09:05 PM
9-27-2007

Deadlift
5x135
5x135
5x185
5x195
5x195
5x205

DB Rows
5x55
5x60
5x65
5x70
5x75


Lat pulldowns
80x5
100x5
100x5
100x5
100x5

I had a bad pre workout shake, threw it up after my last set of deads that stopped me from going 5x215, I felt pretty weak after that and the boys said I was pale. Anyways I'm running 2 miles 2 days a week trying to get my speed up and I am eating really well, I'm not tracking calories since I'm in school and always on the go but I am watching the weight scale very closely and it is going up at a steady pace.

j_man_honda
09-27-2007, 09:25 PM
Good to see you back bro.... You disappeared for a long time... And yes you will hit that 225 bench soon. I did 2 weeks ago and damn I cant even explain how good it felt. Anyway, keep it up man and I will be keeping up with your progression.:whip:

zela
09-27-2007, 11:19 PM
Thanks for stopping back in bro. I'm jelous of your progress I looked at your journal a few days ago, we were at about the same spot before and now you own me big time. I'll catch up, I have nothing else to do now than go to school, eat, and lift. I'm lifting now with some huge guys and thats 250% more of the motivation that I needed.

Anyways 225 by winter break, my fingers are crossed!

zela
09-30-2007, 08:53 PM
9-30-2007

Bench Press
5x135
5x145
5x145
5x145
4x145
3x145

Military Press
5x75
5x80
5x85
5x95
5x100

Preacher Curls
8x40
8x45
7x50

Dips
5xBW
5xBW
5xBW

Skullcrushers
8x35
7x40

Crunches
25x25
20x37

Good session. I seen some impressive work on the bench, hell I thought I would pull off 5x5x145 for my 2nd time repping at 145, but we will wait until next week. Awsome, not that long ago I doubted I could even reach 135.

zela
10-04-2007, 12:59 AM
Terrible day, I'm giving my knee some time to heal so I can deadlift come Thursday. Sorry squats :(!
Leg Extensions
10x70
5x80
5x90
5x100
5x110


Leg Curls
5x90
5x100
5x110
5x120
5x130

DB Shrugs
5x70's
5x75's
5x80's
5x85's

j_man_honda
10-04-2007, 06:49 AM
Nice workouts bro... And don't worry youll be benching huge #'s before you know it. Youre military presses are lookin strong... And yes, evertime I see a huge mother fu**er walkin down the street, it motivates me even more to get HUGE!!!!:burger:

zela
10-04-2007, 09:00 PM
Deadlifts
5x135
5x185
5x195
5x205
5x215
5x225

DB Rows
5x55
5x60
5x65
5x70
5x75

Lat Pulldowns
5x80
5x110
5x110
5x110
5x110
5x110

Shoulder Raise
8x15's
5x20's

Crunch
20x37
15x37

Thanks J. Took the deads up 20 lbs this week, awsome feeling with 2 plates on both sides first time ever. About to go cook a huge meal and celebrate the bench and deads this week.

Forgot to mention I've been weighing myself every morning, this morning I was at 174, up from 171 in 3 weeks. I usually jump from like 177-179 at night back down to 174 in the morning. Anyways I'm about to kick up my diet another notch.


Weight: 174 lbs

TJ2389
10-04-2007, 11:03 PM
Solid dead lifts

j_man_honda
10-05-2007, 09:30 AM
Nice deads man. Repping 2 plates is definately a good feeling. DB rows are strong too. Keep at it:smoke:

zela
10-05-2007, 11:30 AM
Thanks guys, but I def feel like my diet is in a state of emergency, I seem to be maintaining weight and probably leaning out but I'm not gaining and I want to gain. I eat whenever I have time between classes, stuff myself, and its not doing it. Looks like I'll have to start making those protein bars again for the extra 900 cals.

j_man_honda
10-05-2007, 09:17 PM
Thanks guys, but I def feel like my diet is in a state of emergency, I seem to be maintaining weight and probably leaning out but I'm not gaining and I want to gain. I eat whenever I have time between classes, stuff myself, and its not doing it. Looks like I'll have to start making those protein bars again for the extra 900 cals.

Just because your constantly stuffing your face doesnt mean your getting in enough calories. Eat things full of calories like PB, nuts, beef, cookies, etc. Good luck!!

RedSpikeyThing
10-05-2007, 09:30 PM
nice deadlifting! Adding another plate is an awesome feeling.

zela
10-05-2007, 10:56 PM
Just because your constantly stuffing your face doesnt mean your getting in enough calories. Eat things full of calories like PB, nuts, beef, cookies, etc. Good luck!!

I got into that habit back in May, June when I made my first huge progress, 10 lbs in like 6 weeks. Now I just gotta get back to that diet but it sucks when I dont have mom's cooking anymore and I gotta cook myself. Anyways peanut butter here I come.


nice deadlifting! Adding another plate is an awesome feeling.

I had no idea how good it would feel till I put it up, and I actually did 6 reps but wrote 5 down and funny thing is I had more in me.

Anyways, here's a picture of my muscleless back I hope to make some huge improvements on by January, which is not that far away. It's pretty wide and I think has some good potential, my favorite part of me anyways.

http://forum.bodybuilding.com/photo/data/500/medium/oct4back.JPG

zela
10-07-2007, 08:41 PM
Bench Press
5x135
5x145
4x145
4x145
5x145

Military Press
5x95
5x100
5x100
5x100
4x100

Preacher Curls
8x40
8x45
8x50

Dips
5xBW
5xBW
5xBW

Skullcrushers
7x35
5x40

Crunch
20x37
20x37

I was so sleep deprived today my eyes were twiching in the gym.Wanna hear story or not, I got up at 5 am Saturday, drove 300 miles to go salmon (protein) fishing in Wisconsin. I got there fished the whole day than took off 10pm and drove 300 miles back home. So I got home late this morning, got a few hours sleep, did my grocery shopping and than drove back again another 100miles to school right before gym.

Numbers were alright. The bench really suffered and every rep felt hard as breaking through a stone, I finally repped on the military press at 100lbs, I wasnít too disappointed on that. But dips were terrible, as were the skullcrushers, but thatís probably because I used every bit of me on the bench and the military. I gave it my all, not more I can ask for, canít wait for squats and deads later this week.

zela
10-09-2007, 07:57 PM
Squat
5x5x135

Leg Curl
5x100
5x110
5x120
5x130
5x130

Leg Press
5x225
8x225
8x225

Calf Raise
8x80
8x80
8x80

That was legs and I'm back to squating, AGAIN..!

j_man_honda
10-09-2007, 09:23 PM
Nice chest and leg sessions bro. Strong benches and millies. Sorry to hear you missed out on some sleep...I hate missing out on quality sleep, makes me feel like sh**:smoke: . You got that chest session in nonetheless, that's all that matters. You're back doesn't look bad at all. You could spread them lats even further, you're just teasing us..lol

zela
10-09-2007, 10:17 PM
Thanks man. I'm not too much worried about my looks right now, but I just want to get some huge legs, back, and chest and get my numbers up where I can consider that I have achieved something. So my first goals for that will be benching and squating 2 plates on each side, and deadlift 3 on each.

I've been lifting with a few guys that dead 500+ squat 400+, and they teach me alot especially with my form and they are a huge motivation for me to get strong.

PHILSTER
10-11-2007, 07:48 PM
Thanks guys, but I def feel like my diet is in a state of emergency, I seem to be maintaining weight and probably leaning out but I'm not gaining and I want to gain. I eat whenever I have time between classes, stuff myself, and its not doing it. Looks like I'll have to start making those protein bars again for the extra 900 cals.

You look like you're pretty dedicated so even though it's a bit of a pain I'd recommend traking on www.fitday.com . One of my good friends has the same problem you do he stuffs his face every time he gets a chance and he still doesn't put on weight so now he's traking on fit day and it's working.

http://www.fitday.com/WebFit/PublicJournals.html?Owner=Shananagins8713 This is his fitday and it should give you a pretty good example.
Best of luck I'll be checking up on you :whip:

zela
10-11-2007, 08:34 PM
You look like you're pretty dedicated so even though it's a bit of a pain I'd recommend traking on www.fitday.com . One of my good friends has the same problem you do he stuffs his face every time he gets a chance and he still doesn't put on weight so now he's traking on fit day and it's working.

http://www.fitday.com/WebFit/PublicJournals.html?Owner=Shananagins8713 This is his fitday and it should give you a pretty good example.
Best of luck I'll be checking up on you :whip:

Thanks man, I know how fitday works and everything because I used it on my last bulk and it worked but now since the only time I to eat 1-2 hours between classes, and thats a rush to get home and cook something and finish eating it, wash the dishes, head back out. But I was thinking today I should keep a notebook in the kitchen and just write down the stuff I'm about to eat in a notebook and record it in the fitday at night.

Look for it soon.

zela
10-11-2007, 08:35 PM
Deadlift
5x135
5x185
5x205
5x225
4x225

DB Rows
5x60
5x65
5x70
5x70
5x70

Lat Pulldowns
5x120
5x120
5x120
5x120
5x120
5x120

Shoulder Raise
8x15
7x20

Machine Crunch
25x37
15x37

I'm eating big this weekend :D .

j_man_honda
10-12-2007, 09:41 PM
Solid workout bro. Nice volume and reppage. I bet your sore today;)

Herandi
10-14-2007, 10:00 AM
hey zela, we seem to be in a similar position, you might have a little bit of weight on me, what is your bw now? also what are you're 1rms for the big 3? nice work in here!

zela
10-14-2007, 11:02 AM
Solid workout bro. Nice volume and reppage. I bet your sore today;)

yeah I was sore, especially in my traps which was new and i ate alot of protein to feed that soreness :)


hey zela, we seem to be in a similar position, you might have a little bit of weight on me, what is your bw now? also what are you're 1rms for the big 3? nice work in here!

hey Herandi, I am about 174lbs now up from actually 171 (what I dropped to a month ago) which is right about where you are in your sig

For my maxes when I was repping with 135 a month ago I tried to max out and got 160 up once, I've now almost mastered 145 5x5 and I think after eating so well this weekend that I will tonight so I might be closer to 170 now, my deads, I've only really gotten serious with the last 3 weeks and my projected max is 262 which is right where you are at

squat im embarassed off, but it will become my favorite lift or I'll quit lifting in the next month :nod:

I'll defenitely check in with you regularly to compare progress and you feel free to do the same.

Herandi
10-14-2007, 11:50 AM
I'll defenitely check in with you regularly to compare progress and you feel free to do the same.

yep i definitely will, it's good to find someone else with similar stats as me, gives me motivation! i too have only got into deadlifting recently but is now my favourite lift. I'm pretty happy with my squatting. What's up with you and j man and your squats huh? ;)

also, how old are you i couldn't find it, and what's your goal weight?

zela
10-14-2007, 02:06 PM
I'm 19 years old, my goal is to hit 190 by January and around 200 by next summer. For the squats sucking, I just got into a real gym, in my old gym I never had anybody in the gym to spot me and was really scared my form was sucking so I just did light weight squats. Now I'm in a real gym where people just squat and dead but I was set back from squating up for a month because of knee injury.

I see you are from England, awsome, I'm originally from Serbia and have played alot of footy in my time so I have some good leg strength reserved deep inside me. (I hope)

zela
10-14-2007, 08:41 PM
(Half of October already! wtf!!!)

Bench Press
5x135
5x145
5x145
5x145
5x145

Millitary Press
5x95
5x105
4x105
4x105
4x105

Preacher Curls
8x45
8x50
8x55

Dips
8xBW
8xBW
8xBW
5xBW

Cable Crunches
25x37lbs
25x37lbs

BB Shrugs
8x135
8x185
8x185

Mastered 145 today on the bench as promised, so its time to move up. TNX CALORIES!

Herandi
10-15-2007, 05:22 AM
haha. real nice workout, are the millies seated or standing?

zela
10-15-2007, 08:39 AM
seated, is there a difference?

Herandi
10-15-2007, 09:26 AM
erm well standing brings a lot of stabiliser muscles into the equation and is also good for strengthening your core i believe. I've been trying standing recently but hate them :(

zela
10-15-2007, 09:48 PM
Here's my fitday as promised, thanks to all for pushing me to get it.

http://fitday.com/WebFit/PublicJournals.html?Owner=markodosta

j_man_honda
10-15-2007, 10:04 PM
Great benches and millies man. Gettin stronger...And good job on settin up the fitday...Go eat:burger:

zela
10-16-2007, 08:38 PM
Squat
5x95
5x135
5x145
5x155
5x165 (PR)
5x165 (PR)

Leg Curl
8x110
8x120
8x130

Leg Press
8x225
8x245
8x245

Calf Raise
5x90

Compare that squat to last week :smoke:

zela
10-17-2007, 12:35 AM
A little inspiration for ALL of us weak guys out there.

62 year old granny deadlifting 265, squatting 187
she is stronger than me

http://www.youtube.com/watch?v=hlZ6efCrUWk

http://www.youtube.com/watch?v=vzx-gY6Ytp4

Herandi
10-17-2007, 03:04 AM
squatting definitely better than last time, now where's the big red shiny letters saying PR then??

lol at the videos, there's your motivation man!

zela
10-17-2007, 08:22 AM
thanks, but what does PR mean? I see it all over here and cant figue it out!!

Herandi
10-17-2007, 09:57 AM
haha, it's personal record, put them up so we can all see how you're progressing :)

zela
10-18-2007, 09:08 PM
Deadlift
8x135
5x205
5x225
5x225
5x225 (PR on sets reps w/ 225)

DB Rows
5x60
5x65
5x70
5x70
5x75

Lat Pulldowns
8x120
6x120 BH
6x120

Shoulder Raise
8x15
8x20

Cable Crunch
25x37
22x37

Wow those deadlifts killed me, I was almost seeing double vision.


haha, it's personal record, put them up so we can all see how you're progressing :)

Thanks you sir!

j_man_honda
10-18-2007, 09:58 PM
Nice deads bro. 225x5 is good lifting. By the way, who is that guy in your avatar? I'm just curious...

zela
10-18-2007, 10:47 PM
Thanks J, I would like to hit 250x5 if possible in a month. The dude in my avatar is Mirko Cro Cop, he is a Croatia fighter, if you watch UFC you've probably heard of him. I'm from Yugoslavia and he is the baddest country man I know off which is why he is up there.

zela
10-21-2007, 10:45 PM
Benchpress
5x135
5x145
4x150 +1 spot
5x150 (PR)
3x150
4x150

Incline DB
8x35
8x40
5x45

Military Press
5x95
4x95

Preacher Curl
8x55
8x60
4x65

Cable Crunch
25x37
21x37

BB Shrug
8x135
8x185
8x205

Changed it up a little bit this week. The flat bench + DB incline bench got me really feeling it in the chest for a few minutes after and during the workout. Its fine now though, see how it feels tommorow. I can understand why the military struggled and curls, crunch, shrugs who cares. :)

oh and I just realised to get to 225 on the bench I will need to add 75 lbs haha not so close after all

j_man_honda
10-22-2007, 09:34 PM
I thought I recognized that guy..:smoke: ....Nice benches, you need to max out one day to see where your at.:thumbup:

zela
10-22-2007, 09:58 PM
Well the projected max (which was accurate last time) gives me 169 but I round that off to 170. Which is 10lbs more than where I was at 5, 6 weeks ago. Either way, I think I'll try and max out in 2 weeks.

zela
10-23-2007, 08:37 PM
Squat
5x135
5x155
5x175
5x175
5x175 (PR)
3x175

Leg Curls
8x110
8x120
8x130

Leg Press
8x245
8x245
8x245

Leg Extensions
8x70
8x80
15x80

Squats kinda been taking off the last 2 weeks. Granted I only started squatting I really want to see how long this keeps up.

j_man_honda
10-23-2007, 10:11 PM
Nice leg day... Great volume... You'll be feeling those squats tomorrow morning:evillaugh:

zela
10-23-2007, 11:46 PM
I hope so because right now I can't feel a thing!

Herandi
10-24-2007, 10:50 AM
nice skwats!

zela
10-25-2007, 08:45 PM
Deadlift
8x135
6x185
5x205
5x225
5x235 (PR)
5x245 (another PR!!)

DB Rows
5x65
5x70
5x75
5x75
5x75

Lat Pulls
8x120
6x110

6x100 Cable Row

Shoulder Raise
10x15
8x20

Cable Crunch
25x37
25x37

Shrug
8x135
8x150
8x205

Who is man enough check last weeks deadlifts and compare them to this week?

j_man_honda
10-25-2007, 10:55 PM
Wow, some serios volume in that workout. 245x5 DL's is serious lifting. I believe your good for 300x1 or 2.:whip: Nice DB rows as well.... Whats your body weight up to now?

zela
10-25-2007, 11:10 PM
I'm up at 175lbs, its really sick though, I never expected to go up to 145lbs, I was sweating my balls off with 225 just 2 weeks ago. I decided 235 would be a good move for today, but I just felt it was too light and I had 245 in me. 300x1 though feels kind of overwhelming right now, and I would rather move up slowely and rep like that before attempting any maxes on the deadlift. I love my back healthy more than my max lolll!!

zela
10-28-2007, 08:37 PM
Kind of changed it up today, and I'm going to try and max the bench next weekend so this is kind of like a high rep/db bench day to maybe help me get ready for that.

DB Bench 10x35s, 8x45s, 6x50s, 6x55s
Dips 8xBW, 7xBW
BB Bench 7x135,5x135
Hammer Curls 8x25, 8x35, 7x40
DB Press 8x35, 5x40
Tricep Cable Pulldown 3x8x100lbs
BB Shrugs 8x135, 8x185, 7x225

j_man_honda
10-28-2007, 08:48 PM
Kind of changed it up today, and I'm going to try and max the bench next weekend so this is kind of like a high rep/db bench day to maybe help me get ready for that.

DB Bench 10x35s, 8x45s, 6x50s, 6x55s
Dips 8xBW, 7xBW
BB Bench 7x135,5x135
Hammer Curls 8x25, 8x35, 7x40
DB Press 8x35, 5x40
Tricep Cable Pulldown 3x8x100lbs
BB Shrugs 8x135, 8x185, 7x225

Nice job, you hit that upper body hard... Way to keep your body guessin:thumbup:

Herandi
10-29-2007, 01:47 PM
nice workout, and nice deads the other day, you have basically caught me up on them i think :(. Dont worry i'm going for at least 300x1 next week :D. serious lifting though.

zela
10-30-2007, 08:53 PM
Thanks guys!!

ATF Squats
5x135
5x155
5x185
5x185
5x185 (PR!!)
3x185

Leg Curl
8x120
8x130
5x140

Leg Press
8x225
8x245
8x265

Leg Extension
8x100
8x90

Went up to 185lbs on the squats, 10lbs up from last week dunno if I should push 195 next week or work some more reps in on that 185.

j_man_honda
10-30-2007, 09:54 PM
Great leg day bud.... If I were you I would stick with whatever weight you can do for 5 rep max on squats. If you feel you can do 195 3-4 times though, go for it...:ninja:

zela
10-30-2007, 10:42 PM
Thanks J. I've been battling a cold since Sunday night, yesterday I highly doubted I would even be ready to hit the gym today. Well here I am now with a 10lb squat increase, amazing what a good cup of tea does for ya haha.

Anyways it's decided, I'll try and hit 5x5x185 next week since I felt I had more in me on that last set of 3x185 today.

Herandi
10-31-2007, 05:20 AM
squats are definately moving up fast, and a$$ to floor too, just how i like 'em :)

zela
11-01-2007, 09:46 PM
What a terrible day. My cold has really kicked in the last 2 days especially tonight, I couldn't lift a feather after a few deadlifts.

Chinups
5xBW
5xBW
5xBW

Deadlifts
8x135
6x205
5x225
5x245
Tried 245 again, couldn't lift it 1 cm
Stripped it to 225, couldn't lift it a millimeter
Quit.

Lat Pulldowns
8x80
8x80

Weird Row Device
8x45
8x45

:tuttut:

Herandi
11-02-2007, 02:54 AM
I did a 5x264 deadlift yesterday! keep up! ;). sucks about the cold, hope you're feeling better soon

zela
11-09-2007, 04:52 PM
Well guys I have been injured this last week so I did nothing but bench light with reps twice this week with some bicep work. My injury is my lower back, yes lower back, that mainly came in after my deadlift day.

I think the cold I had that week led to a bad form on the heavy squats that week as I remember I was leaning too far forward on my last set. I remember also feeling a burning pain in my lower back after the first warmup on the deadlifts the following workout, which I ignored and confused. So after that day I had some minor pain there, nothing major, and alot of stiffness. I've tried to rest it as much as possible and its been healing up pretty good with some stiffness still there.

I plan on resting for another week or two just to make sure its all good to go. But its damn depressing just sitting here without deads and squats.

j_man_honda
11-09-2007, 08:30 PM
I've been wondering where you went.... Sorry about the injury bro, but don't try to overdo it. Let it heal up good. Then go lift some heavy-a** weights!!!!!:evillaugh:

Herandi
11-10-2007, 04:48 PM
that sucks dude, get better soon

zela
11-15-2007, 09:14 PM
Good news guys, I'm feeling a 100%% !!

Will wait till next week for squats and deads, with a belt this time.
I benched today, hit 185!!! after repping for a while too

Bench Press 1x185 (PR)

I've been working on my grip and I learned that I was gripping too close before, I tried a wider grip, and ohh man do I like benching more now than before. It's a whole new ballgame with a wider grip. As in while I mean, Before I was a thumb length away from the first rings, now the outside of my hands touch the 2nd rings.

Herandi
11-16-2007, 06:28 AM
hit 185!!! after repping for a while too

Bench Press 1x185

dammnit! nice work man! i need to max out :(

zela
11-16-2007, 09:03 AM
We set a bench off in two weeks with some guys. I'm going to try 170 185 and 190. I think 170 should take the competition for me and the rest will just be there to see where I stand haah!

zela
01-31-2008, 01:13 AM
I'm still lifting damn it! Diet has been a little low in cals and my numbers are about the same. I'm adjusting to the full load schedule I have at school so it gays me pretty good. I've also started boxing so lets see if I can continue this thing.

Some new goals
Get 185lbs by the end of May, currently 175

Herandi
01-31-2008, 07:03 AM
keep the bulk up! i've got about 15 pounds on you now and we were the same weight a while ago! :evillaugh: