Powerbuilding & Influencing Lives

[fleep]

I've learned so much from all of you guys about training the past few months at wannabebig that i thought it was appropriate to start a new journal. My approach to lifting has completely changed.

My strength goals are still (by April 2008):

Bench: 315
Squat: 315+
Deadlift: 495
Military Press: 225

Current:

Bench: 240
Squat: Unmaxed
Deadlift: 385
Clean & Press: 175

My appearance goals are look bigger and better. That's all that matters to me as long as my strength is going up.

I'm currently 6'3/6'4 210 lbs.

My split is always changing but one thing stays the same:

Each day is centered on one of the big 4 (squats, deadlifts, bench, military press). I vary the rep ranges (singles, 2-4, 4-6, 6-8) and i go with maximum intensity for 2-3 working sets after warmups.

[fleep]

7/9/07 Shoulders & Arms

Standing BB Military Press

145x7
145x4
145x3

Chinups

225x6

Dips

45x8 PAIN

EZ-bar curls

115x7

Skullcrushers

95x7

Didn't know gym closed at 10pm during the summer so i only had 25 min. to get my workout in so i cut some volume. Military press is coming along nicely, i'm still trying to find the right weight so that i fail in the 4-6 rep range on the first set. Dips hurt a lot so i stopped. I'm gonna do some sort of close grip press or rack lockout to hit triceps until i can do dips again. Curls felt good and skullcrushers awkward.

[North]

Goals:
Bench 315
Squat 315+
Deadlift 495
Military Press 225

What are you doing now?
Do you think focusing on both bench and military in one week will burn you out after awhile? I've always been interested in a routine like that.

[fleep]

north - my goals are a long shot but i wanna push myself. i've been using this split for like a month now and i've responded well to it. i don't use much volume so the military press and bench in the same week hasn't hurt me i don't think. IMO everyone responds differently but if i see that i start overtraining i'll switch to a 3 day push/pull/legs split. thanks for stopping by man.

[j_man_honda]

Great journal you have here. What's your height and weight? Your putting up some pretty good #'s? Good luck with those goals. :thumbup:

[fleep]

j man - Thanks for stoppin by bro. I'm 6'3/6'4 and about 210 lbs. and not stoppin until i become an ogre!

[dblockspky]

nice work today bro. and **** i didn't know you were 6'3 you're tall as ****.

[fleep]

dblock - aha yeaaa it sucks to be this tall o well wat can u do gotta work with wat god gave u

[dblockspky]

aha yeaaa it sucks to be this tall o well wat can u do gotta work with wat god gave u

whattt if we could switch heights I'd definitely make that trade. I would love to be about 6'2-6'3

[fleep]

dblock - any day son aha, how tall r u by the way

[dblockspky]

5'11 and 3/4.. a.k.a. 6'0 feet tall

[Coke]

Can't complain about the new split, should work well for you.

[fleep]

7/10/07 Legs

Squats

225x6 PR
225x3
225x3

Leg Curls

100x6
100x5
100x3

Front Squats

155x8
165x4

Calf Raises

355x20
355x20

Didn't have much energy coming into the session today dunno why. All squats are done ATG. Squats are coming along nicely. My quads were done when i got to front squats.

[j_man_honda]

Nice numbers man! I just noticed, you are 210lbs.:swear: I will be there someday I hope. Anyway lookin good bro, keep it up. How long have you been training?

[fleep]

j man - thanks a lot. i've been training since my senior year in high school and i am currently an upcoming sophmore in college. i've been training the right way ever since joining wannabebig and that was in the spring so i'm expecting big changes this upcoming year.

[dblockspky]

nice squatting bro keep it up

[fleep]

coke - thanks bro i'm trying as hard as i can to put up more weight/reps every week with maximum intensity at all times. you and others on this site are great inspiration

[fleep]

dblock -thanks son with persistence big things will happen

[Coke]

Good job with the squats and all dude.

[fleep]

coke - thanks bud

[Sidior]

This should be a fun journal to follow. 210 at 6'3" is light as all hell though, gain some weight skinny!

[fleep]

sidior - i kno! everyone is like WOW u weight 200 lbs. and i'm like at this height i may weigh that much but i feel as skinny as a twig! thanks for stoppin by bro!

[fleep]

jkrant - i have no idea what to tell you i know nothing on this subject sorry bro

EDIT: and i am def not a vet lol

[HeavyBomber]

My appearance goals are look bigger and better. That's all that matters to me as long as my strength is going up.


Awesome.

[fleep]

HB - thanks bro u are a true inspiration along with others on this site!

[Howard 9]

Nice squatting man, good luck with the new journal here.

[fleep]

howard - thanks bro wannabebig has been the best thing that happened to me since starting lifting in the first place!

[fleep]

7/12/07 Chest & Triceps

Flat Bench

205x7
205x5
205x3

Cable Flies

70x10
75x6
75x5

Skullcrushers

95x6
95x5
95x3

Not too hardcore today i'm still feeling dead from squats on tuesday.

[fleep]

7/13/07 Back & Biceps

Deadlifts

365x3 +1 (extra rep after small break)

Pullups

15x5 +2
15x4 +1
15x3 +1

Standing T-Bar Rows

205x7
205x6
205x5

Standing EZ-Bar Curls

115x6
115x5
115x2

Seated Calf Raises

Standing Calf Raises

Legs still haven't recovered from squats on tuesday! So i took it easy on deadlifts. Gonna blitz calves real hard for the next few weeks to see if it does anything. I'm tired of having stick calves.

EDIT: Gonna blitz traps as well. I hate this stick neck.

[j_man_honda]

Nice, workouts my man. Impressive deadlift #'s. I watched your deadlift vid on youtube. The form is iffy but you got the weight up, I guess that's all that matters. As for your stick legs, I have the same shi**y genetics when it comes to my legs. I can't stand seeing guys walking around with huge calves that haven't touched a weight!:swear:

[fleep]

jman - thanks bro i feel u for the leg thing it sucks and its that much harder we have to work. that deadlift video is embarassing its a few months old so im gonna get some new ones up.

[Howard 9]

Impressive deads and pullups man.

[fleep]

howard - thanks bro im gettin 4 pps by the end of the summer!

[fleep]

Quick update: Just ordered some surge, creatine, and zma from T-Nation today. Excited to start supplementing with them.

[dblockspky]

good workout yesterday bro. what are surge and zma? I haven't really been keeping up with my supp. game.

[fleep]

dblock - before i say anything go to t-nation.com NOW! tons of articles by experts and always something interesting to read. the company that runs t-nation is called biotest and i've been lurking on t-nation so long that i finally decided to try their supplements because their experts swear by them, especially surge.

surge: post workout shake with protein, fast absorbing carbs, BCAA's and other stuff. apparently really good for recovery and triggering the insulin spike which is crucial for getting protein and carbs to muscles cells as fast as possible after the workout.

zma: zinc and magnesium supplement that u take right before bed. supposedly helps u sleep really well and boosts testosterone levels. scott from team stocky uses it so i thought i would give it a try.

[Coke]

Nice back-to-back training days Fleep.

[fleep]

coke - thanks bro

[Howard 9]

Quick update: Just ordered some surge, creatine, and zma from T-Nation today. Excited to start supplementing with them.

dude I heard ZMA can give you some really deep sleep which is awesome, so sleep good. And you will def get 4 pps man.

[fleep]

7/16/07 Chest & Triceps

Bench

215x5
215x4
215x3

DB Incline

80x5
70x9
75x6

Skullcrushers

95x5
95x4

Cable Flies

80x8
80x6
80x5

DB Incline's are hard. Wasn't really sure what weight to use but i got it down now. Overall good workout nothing special.

[fleep]

howard - i hope so i haven't been sleeping well lately!

[Unholy]

You are damn strong man. Keep on keepin on.

[j_man_honda]

You are damn strong man. Keep on keepin on.

Very strong indeed!! Lovin those benchpress #'s:eek:! Keep it up.

[fleep]

unholy and jman - thanks to both of u for stoppin by and thanks for the encouragement this is just the beginning!

[Coke]

Really going for it dude, nice work.

[fleep]

coke - thanks bro theres no holding back i have goals to reach

[Darsky]

damnn dude nice improvement on yer squats and military. just go crazy these last 3 weeks before LA so u can attract all the honeys haha.

[fleep]

darsky - thanks bama and yes we are gonna influence lives when i head over to the west coast

[Unholy]

Are you moving to Cali?

[fleep]

unholy - NO LOL! i'm going to visit one of my best friends from school who lives in LA for 2 weeks. we rented a beach house, should be good times! and it's really close to venice beach so i'm hopin to get some workouts in at arnold's gym.

[fleep]

7/17/07 Legs

Squats

235x5 (http://youtube.com/watch?v=VW5Zfsrgl3c) Video
235x4
235x4

Laying Leg Curls

100x9
100x5

Front Squats

175x6
175x5
175x4

Seated Calf Raises (NOT Strict)

100x30
125x30
150x30

Standing Calf Raises (NOT Strict)

395x30
395x30

I like the improvement i'm seeing on squats. I wish my friend had stepped back more so that i could see how deep i was going, oh well. Doing front squats directly after back squats is the hardest thing i've done in my life so i did leg curls to let my quads rest and then went back to them.

[Unholy]

Oh god, please don't do leg curls. Straight legged deadlifts are you friend brotha!

Sexy squating though.

[j_man_honda]

Your not playing around with those squats. Nice #'s. My squats are weak as hell :help: because I just started doing them 2 weeks ago. Nice video too/perfect form from what I could tell.:thumbup:

[dblockspky]

nice squatting you tall bastard.

[Killa Kurt]

Form looks good.

[fleep]

unholy - i keep telling myself that everytime i do leg curls but i convince myself that my hamstrings get enough straight-leg stimulation when i deadlift lol. thanks for the encouragement bro.

jman - it's never too late to start working legs, i wish i had started sooner! squats and deadlifts will completely transform your body keep it up.

dblock & killa - as always thanks for bein there both of u

[Coke]

...i'm going to visit one of my best friends from school who lives in LA for 2 weeks. we rented a beach house, should be good times! and it's really close to venice beach...

No doubt, you guys will have a great time hanging out on the beach...good job with the squats and all.

[Howard 9]

nice squattin, do you think your height affects the weight you can do? cause your deads are way stronger than mine but were pretty relative in terms of squatting.

[fleep]

coke - the beach will be awesome no questions asked lol and thanks for the feedback.

howard - definitely bro, IMO being tall makes it harder to squat but supposedly gives you "better leverage" on deadlifts. also, neglecting legs until a few months ago explains why my legs are relatively weak. until recently i was benching more than i was squatting. regardless, with persistence, rest, and a lot of food i expect my numbers to continue going up. thanks for poppin in bro.

[fleep]

7/19/07 Shoulders & Traps

Military Press

155x5
155x3
155x3

DB Press

65x9
65x7
65x7

Power Shrugs

255x30
265x30
275x30

DB Lateral Raises

30x8
25x10
25x8

Military presses were hard as ****. Lateral raises are weak as ****. Got a nice burn in my traps today when doing shrugs. Solid workout.

[Howard 9]

oh i didnt know you have only been squatting for a couple months, nice military pressing too bro.

[Coke]

Truly ill with the high rep shruggin cous.

[fleep]

howard & coke - u guys are awesome thanks for the encouragement!

[dblockspky]

yea that shrugging is pretty damn nice. I've only done 225 for 20 and even that was kind of tough. nice shoulder work all around man.

[fleep]

7/20/07 Back & Biceps

Deadlifts

365x1
385x1 (http://www.youtube.com/watch?v=Qgsj_WaERAI) Video
395x0 (http://youtube.com/watch?v=V64FwU9P2FQ) Video

Pullups

BW + 20 x 5
BW + 20 x 5
BW + 20 x 3

Standing T-Bar Rows

215x6
215x6
215x5

EZ-Bar Curls (Supersetted with calf raises)

115x7
115x5
115x2

Seated Calf Raises

90x50
140x50
140x50

Almost had the 395. My grip started to fail and that threw off my lockout. I need to get straps cuz my grip is failing on shrugs/pullups as well. This workout took a lot out of me. Looking forward to the weekend.

[fleep]

dblock - thanks bro but don't get the wrong impression i'm not shrugging with the full range of motion, i'm just shrugging the top half of the movement up and down real fast. same for calves.

[Killa Kurt]

7/20/07 Back & Biceps

Deadlifts

365x1
385x1 (http://www.youtube.com/watch?v=Qgsj_WaERAI) Video
395x0 (http://youtube.com/watch?v=V64FwU9P2FQ) Video

Pullups

BW + 20 x 5
BW + 20 x 5
BW + 20 x 3

Standing T-Bar Rows

215x6
215x6
215x5

EZ-Bar Curls (Supersetted with calf raises)

115x7
115x5
115x2

Seated Calf Raises

90x50
140x50
140x50

Almost had the 395. My grip started to fail and that threw off my lockout. I need to get straps cuz my grip is failing on shrugs/pullups as well. This workout took a lot out of me. Looking forward to the weekend.

You need chalk.

[j_man_honda]

Nice pulls man. Your grip was probably slipping because you didn't take much time to setup. I kneel down, get my grip right, and then lift. Don't know if your back was straight but my form starts to detirorate on heavy deads too.

I'm guessing that music didn't help u get too pumped up did it? :D

[fleep]

jman - aha that music definitely sucks so i just listen to my ipod. today i watched a video of ronnie coleman right before the actual pull to pump me up. i've been trying to pull with little setup time because it's what the guys that really deadlift big weights do. big breath, lower, pull. no time to think twice. thanks for stoppin by bro.

[Coke]

Fine job with the back and biceps dude.

[fleep]

coke - thanks bro means a lot coming from you, you're a freaking tank! keep up the good work

[fleep]

Update: got lifting straps today, hoping they will help with grip on shrugs, various rows, and deadlifts.

[Howard 9]

dman man i thought you almost had 390 man, i just got straps too i wanna use them on pulldowns and some rows and shrugs too I keep forgetting to bring them with me though lol.

[fleep]

howard - yea bro that 395 was close and true dat i can't wait to use my straps too.

[fleep]

7/23/07 Chest & Triceps

Bench

225x2
225x1
215x2

Incline

185x3
185x2
185x2

Dips

BW + 25 x 8
BW + 45 x 8
BW + 45 x 8

Standing Skullcrushers

75x8
75x8
85x5

Wasn't really feeling it today, o well.

[j_man_honda]

Wasn't really feeling it today, o well.

We all have those days bro....Still outlifting me damnit. Nice dips though. Were u spotted on those benches or did u get them by yourself?

[fleep]

jman - thanks bro, if someone touches the bar i dont count it as a rep. so usually if i write 3 reps i actually did 4 but i couldnt get the 4th on my own so my spotter lightly touched the bar and i dont count it.

[j_man_honda]

Gotcha... I do it the same way.

[dblockspky]

good effort bro. at least you were in the gym. we all have those days.

[fleep]

dblock - thanks bro the question is where have YOU been? i wanna see workouts son

[HeavyBomber]

I never have those days. j/k man, carry on :D

[fleep]

HB - thanks bro it seems like ur always on top of it u got all my respect bro

[dblockspky]

lol i've been slackin man. I got a workout in today though.

[North]

Nice dips fleep, a plate for 8 reps is good

[fleep]

7/24/07 Legs

Squats

245x4
245x3
245x1 +1

Laying Leg Curls

110x7
110x6
110x4

Front Squats

185x2 +1
175x2 +3
175x4

Seated Calf Raises

90x15
90x14
90x12

Plenty of energy today, felt good. The + # means that i fell/lost balance so i re-racked the weight and pumped out # more reps. Went strict on calf raises today and did a burnout after my last set. Glad tomorrow is a rest day, today's session punished me.

north - thanks bro in all due time that will be 2 plates for 8 reps!

[Stumprrp]

nice leg workout man

[dblockspky]

good squatting today fleep.

[fleep]

stump and dblock - thanks guys

[j_man_honda]

Nice numbers as always fleep. Doing squats and front squats together is a killer, I did that last week. I'm glad to see that I am not the only one who still believes in leg curls. Most of the time in this forum if u even mention leg curls everyone disses them. I still prefer them though. Anyway, keep it up.:hump:

[fleep]

jman - thanks bro you are completely right, doing squats and front squats in the same workout is killer. laying leg curls (the ones where you are on your stomach) are legit. i kno what you mean, everyone says do straight leg deadlifts to hit the hammies but i like leg curls better. plus, hammies get enough straight leg action with deadlifts.

[Coke]

Need a day of rest after thrashing legs that way, nice stuff Fleep.

[Killa Kurt]

Nice numbers as always fleep. Doing squats and front squats together is a killer, I did that last week. I'm glad to see that I am not the only one who still believes in leg curls. Most of the time in this forum if u even mention leg curls everyone disses them. I still prefer them though. Anyway, keep it up.:hump:

I like hamm leg curls also. Since I switched from standing one legged hammy curls to two legged laying curls my #'s have been going up on squats and deads.

[fleep]

7/26/07 Shoulders & Traps

DB Press

70x6
70x5
70x5

Clean & Press

165x1
175x1
185x0 + 4 Cleans

Shrugs

225x12
225x11
225x9

Came home today so i did what i could.

[Howard 9]

nice leg work fleep

[j_man_honda]

Impressive DB presses man. I wish I would have done those this week...Oh well, I will next week. Nice 175lb. clean and press also!!

[fleep]

howard & jman - thanks bros i appreciate the kind words

[fleep]

7/27/07 Back & Biceps

Deadlifts

405x1 !!!
415x0

Pullups

BW + 25 x 4
BW + 25 x 4
BW + 25 x 3

T-Bar Rows

225x7
225x5
225x6

Bicep Curls

115x5
115x3
105x5

Seated Calf Raises (Supersetted with curls)

90x20
90x18
90x17

Getting 4 pps on deadlifts was the greatest feeling, it went up pretty fast too. So close on 415, my grip let out on the lockout. Biceps were fried after t-bar rows cuz on my last set i did a burn out which fried me so curl #'s are down but i don't care. Glad it's the weekend i'm feeling exhausted right now.

[Killa Kurt]

7/27/07 Back & Biceps

Deadlifts

405x1 !!!
415x0

Pullups

BW + 25 x 4
BW + 25 x 4
BW + 25 x 3

T-Bar Rows

225x7
225x5
225x6

Bicep Curls

115x5
115x3
105x5

Seated Calf Raises (Supersetted with curls)

90x20
90x18
90x17

Getting 4 pps on deadlifts was the greatest feeling, it went up pretty fast too. So close on 415, my grip let out on the lockout. Biceps were fried after t-bar rows cuz on my last set i did a burn out which fried me so curl #'s are down but i don't care. Glad it's the weekend i'm feeling exhausted right now.

Stop letting your ****ing grip stop you from pulling more damn weight, get some ****ing chalk or straps!

Grats on the PR.

[fleep]

killa - thanks bro means a lot and i'll try to figure how to work straps with the switch grip

[Herandi]

big numbers there fleep nice work

[j_man_honda]

Nice deadlift and pullups man. Gettin crazy strong!!!:strong:

[fleep]

herandi and jman - thanks bros i appreciate. just so u kno, in between my deadlift sets yesterday this dude came up to me and started questioning how i work out. he was basically like how much weight you lift isn't important, it's how you look that matters. basically i shut him up real fast. :ninja:

[Howard 9]

good job man 4 pps is awesome.

[Coke]

Props on the deads PR, solid back and bicep day.

[Killa Kurt]

herandi and jman - thanks bros i appreciate. just so u kno, in between my deadlift sets yesterday this dude came up to me and started questioning how i work out. he was basically like how much weight you lift isn't important, it's how you look that matters. basically i shut him up real fast. :ninja:

When you're born you're weak, when you die you're weak, what you do inbetween is up to you.

[fleep]

When you're born you're weak, when you die you're weak, what you do inbetween is up to you.

Amen.

[fleep]

Thanks coke!

[Herandi]

yep, size is nothing without stength!

[fleep]

7/30/07 Chest & Triceps

Bench

225x2
225x1
225x1

Incline

185x3
185x2
185x2

Standing Skullcrushers

95x6
85x7
85x6

Dips

BW + 45 x 7
BW + 45 x 4 + 1

Not really any improvement although i feel more comfortable with 2 pps then i ever have before. My spotter kept touching the bar so i'm not counting those reps but i may have gotten 3 on my own had he been more patient. Hoping to get at least 6 by the end of august but my bench has been plateauing hard lately so probably not.

I tried doing skullcrushers before dips to mix it up and that definitely was not good because by the time i got to dips my triceps were fried.

[j_man_honda]

Nice workout... How do you do standing skullcrushers? And what kind of bar did u use?

P.S..... I hate spotters that touch the bar too early:mad:. When I spot someone I wait until the bar is completely stopped or descending before I touch it.

[fleep]

jman - i feel you bro, for standing skullcrushers use an EZ-Bar and bring the bar down behind your head with your elbows pointed into the air and then extend it back up. dunno if that is the best description but it's the best i could come up with. i think it's also called french press, but standing up of course.

[Coke]

Good job on what looks like straight sets throughout.

[GroundControl]

strong benchin man, especially at your height, I know how it feels to have longer arms, and I'm only 6'2, good journal, take it easy.

[fleep]

7/31/07 Legs

Squats

245x5
245x4
245x3

Laying Leg Curls

90x9
90x6
90x5

Front Squats

185x2 +2
185x3
185x3

Seated Calf Raises

90x20
90x17
90x14

Today was funny. I actually started lifting at 3pm but i felt like **** and i could only get 1 rep on 245. I was so mad that i left the gym, ate a huge meal, and came back at 7pm to re-start my workout. I'm glad i did.

[fleep]

coke - thanks man!

ground control - i hate being tall and lanky but gotta work with what you got. thanks for stoppin by bro!

[natediesel]

Today was funny. I actually started lifting at 3pm but i felt like **** and i could only get 1 rep on 245. I was so mad that i left the gym, ate a huge meal, and came back at 7pm to re-start my workout. I'm glad i did.

Haha that's awesome. Yea I mostly have time just in the morning to work out but I notice if I lift in the afternoon I can consistently do more.

[j_man_honda]

Nice leg day fleep. I feel you guys on the whole being tall thing..... It seems like us tall guys have to move twice as far on most movements.:bang:

[Coke]

Height has it's advantages fellas, no cause to whine, lol…on the other hand it can be harder for you cats - ;)

[Howard 9]

lol at going home and eatting, nice squats man

[fleep]

8/5/07 Random Stuff

Felt like getting in the gym tonight so i did a quick session of some weak points:

Shrugs (Pencil Neck)

225x20
225x16
225x14

Seated Calf Raises (Inexistent Calves)

90x20
90x?
90x?

Weighted Decline Situps (No Abs)

45x?
45x?
45x?

Didn't write this workout down in my log, who cares anyways. Yawn. I resume my regular split tomorrow with a few changes.

[Coke]

Good deal my man, get in there and do what you need to do.

[fleep]

8/6/07 Chest & Triceps

Decline Bench

225x4 PR
225x3
225x3

Cable Flies

90x8
90x6
90x6

Weighted Dips

45x8
45x8
45x6

Standing Skullcrushers

95x6
85x7
85x6

Felt strong today. I like decline bench. Feels like a shorter ROM.

[j_man_honda]

Great numbers.... Damn I need to catch up!!! Be careful with those declines by the way, it puts a lot of strain on the shoulders.

[Coke]

Nice chest & tricep workout dude.

[fleep]

coke and jman - thanks a lot. jman, im not sure but i thought decline took stress OFF the shoulders compared to flat and incline...

[fleep]

8/7/07 Legs

Squats

255x4
255x3
255x1 +1

Put everything i had into squats, @ss to ground as always. Did some calf raises and abs after that. Hopefully i'll be getting 275 for reps within the next few months.

[Coke]

Great focus and concentrated sets with the squats Fleep.

[Killa Kurt]

8/7/07 Legs

Squats

255x4
255x3
255x1 +1

Put everything i had into squats, @ss to ground as always. Did some calf raises and abs after that. Hopefully i'll be getting 275 for reps within the next few months.

Better be squatting til you drop.

[fleep]

8/10/07 Shoulders & Traps

Clean & Press

185x1 PR

Military Press

155x8 PR
155x5
155x4

Shrugs

245x12
245x9
245x9

Lateral Raises

30x6
25x7
25x7

The first press on 185 went up real fast and i failed about half way on the second press. Must be all the food and rest cuz whenever im home i PR like crazy. Good to be home!

[Killa Kurt]

8/10/07 Shoulders & Traps

Clean & Press

185x1 PR

Military Press

155x8 PR
155x5
155x4

Shrugs

245x12
245x9
245x9

Lateral Raises

30x6
25x7
25x7

The first press on 185 went up real fast and i failed about half way on the second press. Must be all the food and rest cuz whenever im home i PR like crazy. Good to be home!

Good job.....I'd like to see some more clean and pressing going on though....

[fleep]

killa - just cuz u say so i will clean & press 185 for reps next time :shoot:

[fleep]

8/11/07 Back

Deadlifts

365x6 PR
365x6
365x5

Put everything i had into deadlifts today. Basically had nothing left in the tank after them. Did some pullups and t-bar rows after.

[KevinStarke]

Congrats on the deadlift PR man.

[Coke]

Fine shoulder session bro, ace deads too.

[fleep]

kstarke - thanks a lot bro thanks for stoppin by
coke - as always thanks for the support bro im tryin to pull numbers like u one day

[Herandi]

strong numbers with the deads in here!

[Killa Kurt]

killa - just cuz u say so i will clean & press 185 for reps next time :shoot:

More sets please.

[fleep]

Awesome two weeks in the bvi's, puerto rico, and california. Time to get back to work. Gonna be moving into my dorm this week so i might not be consistent so my workouts are gonna be more full-body ish.

8/27/07 Chest & Back

Incline

185x5
185x4
185x3

T-Bar Rows

225x12
225x10
225x10

Dips

45x12
50x12
55x8

Chinups

BWx8
BWx6

Back and biceps beat up after t-bar rows. Intense sesh, it was good to be back.

[j_man_honda]

Good to see ya back bro.... Atleast your still sticking with it even with your busy schedule. Nice #'s as always....

[Herandi]

solid numbers in here

[Coke]

Good job dude, that effort keeps you on track.

[fleep]

jman, herandi, coke - i appreciate it guys thanks for stoppin by as always

[fleep]

8/29/07 Full body

Clean & Press

185x1

Standing Military Press

165x4

Deadlifts

365x6

Shrugs

255x15

Some calf raises, cable flies, and ab work. Bear with me, i think this is what my next few workouts are gonna be like with moving in and stuff.

[j_man_honda]

Aint nothin wrong with that workout.... Anything is better than nothing bro... Deads and miltary press is strong as hell

[fleep]

8/31/07 Chest & Back (& Accessory)

Incline Bench

185x7
185x5
185x4

Standing T-Bar Rows

235x12
235x12
260x11

Seated Calf Raises

135x20
135x15
135x13

Shrugs (Supersetted w/ calf raises)

275x15
275x13
275x11

Good quick workout today. Gonna squat on monday because my lower back is still sore from deadlifts on wednesday.

[Herandi]

those t bar rows looking real strong fleep

[Coke]

Them high reps is ill man.

[fleep]

9/3/07 Chest & Back

Incline

195x4
195x3
195x2

T-Bar Rows

270x12
270x12
180x8 (Strict)

Dips

60x11
60x9
60x7

Chinups

BWx6
BWx5
BWx4

Gonna do chinups earlier in the workout and start going strict on t-bar rows.

[fleep]

herandi & coke - thanks bros

[Coke]

Solid upper body workout bro.

[fleep]

9/4/07 Legs

Squats

225x7
225x6
225x5

Quick session today didn't have much time. Haven't squatted in weeks so 2 pps felt heavy. Also did some calf raises, abs, cable flies.

[Coke]

Solid squats there bro, props on getting to them that way again.

[Herandi]

squats still looking good.

I always do my chin ups/pull ups first in the workout, otherwise i can only get like 5 in lol

[fleep]

coke & herandi - thanks guys

[fleep]

9/6/07 Chest

Decline

225x6 PR
225x3
225x2

Hammer Strength Decline

230x8
230x8
230x6

Cable Flies

???

Curls

???

Quick session today. Gonna think about my split this weekend and get something consistent and regular started.

[Coke]

Nice job with the regular and HS declines guy.

[fleep]

9/7/07 Back

Chinups

BWx10
BWx9
BWx7

T-Bar Rows

180x9
180x7
180x7

Deadlifts

315x4
365x4
375x4

Nice chill session today. Did some curls working up to 95 lbs. for 15 reps.

Thanks coke!

[Coke]

Fine back training followed up with some high rep curls dude.

[j_man_honda]

Nice deads bro, im gonna have max out on them soon to see where im at. Your way ahead of me though:swear: . I just hope to get 350x1

[fleep]

coke & jman - thanks to both of u for stoppin by and for the encouragement. jman, load up that weight bro, dont be afraid to tweak your lower back it will be fine.

[fleep]

9/10/07 Chest

Sick all weekend and today so ****ty session.

Bench

225x5
205x5
185x10

HS Incline

180x8
180x8
180x8

Dips

45x10
45x10
45x10

Cable Flies

80x8
80x8
60x8

Used forced reps for bench and hs incline.

[j_man_honda]

Nice chest session bro. I did the same thing 2day except for the dips.

[Coke]

Good chest day my man.

[fleep]

9/11/07 Legs

Squats

225x8
225x7
225x6

BB Lunges

95x8
95x8
95x8

Seated Calf Raises

135x15
135x10
115x12

Lunges killed me and are a major weakness that i will work on.

9/13/07 Shoulders

Standing Military Press

165x5
165x4
165x3

Behind Neck Military Press

115x8
125x5
135x4

Lateral Raises

30x11
30x9
30x8

Shrugs

275x10
275x8
275x7

Did some burnout sets on every exercise as well.

[Killa Kurt]

Watchout with those BTN's bro....lot of people have said it caused shoulder problems.

[Coke]

Watchout with those BTN's bro....lot of people have said it caused shoulder problems.

I can't do the shoulder presses behind the neck, there are some guys who can do them with no problem.

Doing some good leg and shoulder training Fleep.

[fleep]

9/14/07 Back

Chinups

BWx12
BWx9
BWx7

T-Bar Rows

180x10
180x8
180x8

Deadlifts

385x4
315x10
315x10

Curls

105x12
105x9
105x8

Calves

135x21
135x14
135x12

Gonna start doing weighted chins when i can do 20 with BW. T-Bars are strict. Deadlifts fried me so i dropped weight and repped out 3 pps. Good session.

[fleep]

killa - aight bro i'll try something else

coke - yea man didn't seem to bother me much at all, just felt awkward but no pain

[j_man_honda]

Nice workouts bro. I love the behind-neck presses. They do feel awkward at first but after you do them for a while I think youll love them. As for the shoulder pain and problems, I wouldn't worry about it unless you're doing a ridiculous amount of weight.

[Killa Kurt]

Nice workouts bro. I love the behind-neck presses. They do feel awkward at first but after you do them for a while I think youll love them. As for the shoulder pain and problems, I wouldn't worry about it unless you're doing a ridiculous amount of weight.

I used to get shoulder pains back in the day when I used to do BTNs with a lot less weight, so did my partner.

[Coke]

Ace back and bi session man.

[fleep]

jman, killa - thanks ill see what happens on next shoulder day

coke - as always thanks big man

[fleep]

9/17/07 Chest

DB Flat

90x10
90x8
90x7

DB Incline

70x9
70x7
70x7

Cable Flies

100x6
80x8
80x7

Tricep Pushdowns

80x9
80x8
80x7

Curls

115x10
115x7
115x6

I don't like DB benching but my partner wanted to today. Tricep pushdowns are WEAK maybe explains weak benching. Curls are doing well, weird that i can curl more than i can tricep pushdown...

[Coke]

I don't care too much for db benching either but ironically enough the more barrel chested guys do 'em.

Doing good dude!!

[Herandi]

i like db benching fleep :D and those are lookin real strong

[fleep]

9/18/07 Legs

Squats

225x10
225x8
225x6

Hack Squats

270x8
270x8
270x8

Leg Curls

50x12
100x6
90x5

Seated Calf Raises

135x20

Standing Calf Raises

255x20

Abs

Squats destroyed me today. Next leg session i will stick to what i originally had planned for today.

[fleep]

coke & herandi - thanks bros

[Unholy]

Sick leg work, Stop doing leg curls and do SLDL's

[fleep]

9/20/07 Shoulders

Clean & Push Press

175x4
175x4
175x4

DB Military Press

65x9
65x7
65x6

HS Military Press

140x10
160x6

Shrugs

225x20
275x12

Good workout today, makes up for ****ty leg day.

[Coke]

Fine shoulder session bro.

[fleep]

9/21/07 Back

Chins

BWx13
BWx9
BWx6

Cable Rows

150x10
165x10
180x10

Cleans

135x4
185x4
195x2

Got completely hammered thursday night and was still hungover in the gym so there was no way something good was coming out of this workout.

[Coke]

Back workout is not looking bad, keeping things on track.

[fleep]

9/24/07 Chest & Tris

Flat Bench

225x4
205x8
205x5

Incline Bench

185x4
185x3
185x2

Cable Flies

80x10
90x8
90x7

Dips

60x10
60x8

Pushdowns

80x10
90x7

Short and simple today but felt nice. Gonna stop doing cable flies and really focus on triceps because my lockouts need work.

Coke - thanks bro as always

[j_man_honda]

Nice benches man. I got 2 reps with 225, so only 2 more reps and i'll catch ya:whip:. May take a while though. Anyway, keep it up

[Coke]

Good job my man, fine benching and all.

[fleep]

9/25/07 Legs

Squats

255x1
265x1
275x1
285x1
295x1
305x1
315x0
225x15

Calf Presses

180x20
270x20
360x12

BB Lunges

95x16
105x16
115x16

Leg Press

360x12
405x8
405x8

Best leg day in a long time. Squats not ATG but definitely deep.

coke - thank u sir

jman - good work bro keep it up you will be repping 2 pps in no time.

[Herandi]

real nice squat PR fleep

[Coke]

Real fine leg training guy.

[fleep]

herandi and coke - thank you both

New times call for new goals. In the past few months i've realized my strengths and weaknesses more than ever so here it goes:

Goals for April 2008:

Squat 405
Deadlift 495
Bench 275
OHP 225

Been stalling with bench and I used to be discouraged but now i'm coming to accept that i'm 6'4 with a long reach and that benching really isn't in my favor. I'd still like to get 315 up one day but i don't think it's happening unless i specialize on it which i don't want to do at this point. Surprisingly, overhead presses are consistently improving.

[fixationdarknes]

Looking real strong dude. Haha I feel like such a weak POS now that I'm looking at everyone else's journals again.

[fleep]

9//27/07 Shoulders

Clean & Push Press

185x2
175x6
175x5

Seated Military Press

135x8
155x4
155x3

HS Military Press

180x8
180x6
180x5

Shrugs

275x15
275x12
225x20

Weight is up, lifts are up, good session.

fixation - thanks bro

[North]

nice millies fleep; good luck on your new goals.

[Coke]

Good shoulder day Fleep.

[fleep]

9/28/07 Back

Chinups

BWx13
BWx6

Pullups (Supersetted with chinups)

BWx8
BWx5

T-Bar Rows

180x14
225x12

Seated Cable Rows

210x8
210x7

Curls

115x9
95x12

Not a great day, not a bad day. Gonna re-evaluate doing shoulder day right before back day because i'm not fully recovered from clean & presses.

north & coke - thanks to both of you

[j_man_honda]

Nice back day... And yes I use to do shoulders and then back the next day but I found out quick that presses kill your shoulders and your LATS as well!! I switched it up real fast. Keep up the good work man;)

[Coke]

Good deal on looking things over to find what will be most helpful...nice back & curls sets.

[fleep]

10/1/07 Chest & Tris

Flat Bench

215x4
225x3
225x2

Incline Bench

185x5
185x3
185x3

Dips

65x10
65x8
BWx10

Pushdowns

90x10
90x6
70x10

Didn't go to failure on anything today. First time bench sets were completely unassisted. All in all a good session.

Jman & Coke - Thanks to both of you for your consistent support!

[j_man_honda]

Nice session man... Strong as hell as always.

[Killa Kurt]

9/28/07 Back

Chinups

BWx13
BWx6

Pullups (Supersetted with chinups)

BWx8
BWx5

T-Bar Rows

180x14
225x12

Seated Cable Rows

210x8
210x7

Curls

115x9
95x12

Not a great day, not a bad day. Gonna re-evaluate doing shoulder day right before back day because i'm not fully recovered from clean & presses.

north & coke - thanks to both of you

No deadlifts on back day?

[Coke]

Nice job benching on your own accord bro.

[Herandi]

damn, killer dips, nice benching too

[fleep]

10/2/07 Legs

Squats

275x4
275x4
275x4
225x20

Calf Presses

360x15
450x15
540x7
360x10

BB Lunges

135x16
135x16

Hack Squats

270x8
360x8

Squatted with wider stance today, hit the glutes real hard, and definitely not ass to ground but deep nonetheless. 20 repper killed me.

Herandi, Coke, Jman - Thanks bros

Killa - If i don't clean on thursday i'll deadlift friday

[j_man_honda]

Damn man nice leg day. 225x20!!!!:hump: :hump: Your gonna be sore for sure. Do you hold the BB behind your neck like a squat while doing the BB lunges? I plan on doing some Friday.

[fleep]

Damn man nice leg day. 225x20!!!!:hump: :hump: Your gonna be sore for sure. Do you hold the BB behind your neck like a squat while doing the BB lunges? I plan on doing some Friday.

Yes sir. BB lunges are a lot harder in terms of balance than DB ones. They took me a while to get used to.

[Coke]

Super leg day from beginning to end.

[fleep]

10/4/2007 Shoulders

Clean & Push Press

185x4
185x3
185x4

Cleans

195x4
205x3

One Arm DB Press

55x8
60x8R, 7L
65x8R, 6L

Shrugs

225x22
275x15
225x20

Rear Delt Raises

20x15
20x15
20x15

Cleans are HARD. Went full range of motion on DB presses, till DB hit my shoulder and it was tough.

Coke - THANKS BRO!

[Coke]

Shoulder day is looking nice, could probably use more weight on the bent over lateral raises for rear delts.

[fleep]

10/5/07 Back

Pullups

BWx8
BWx8
BWx8

Chinups

BWx8
BWx7
BWx7

Deadlifts

315x4
365x4
405x3 PR

T-Bar Rows

180x15
180x15
180x15

Felt under the weather today dunno what's wrong with me but pulled well.

Coke - Thanks bro, will def up the weight on those if i even keep doing them, not a very hardcore exercise lol.

[Coke]

Fine back session Fleep.

[Herandi]

your back workouts always impress me fleep, do you pull conventional or sumo with the deads??

[TeamstockyScott]

I haven't looked at your journal in a while. I'm getting hyped. Keep up the dedication.

[fleep]

Coke & Scott - Thanks bros!

Herandi - Thanks buddy, i pull conventional, i tried sumo before but didn't really like it.

[Stumprrp]

killer deadlifts

[fleep]

Update: Just ate 1.5 papa johns large pizzas as an afternoon snack.

[fleep]

10/7/07 Chest & Biceps

Flat Bench

225x3
225x2

Incline Bench

185x3
185x2

Dips

BWx20
BWx20

Curls

95x10
105x10

Reverse-grip Curls

75x10
75x10

I'd rather have a ****ty workout when i'm sick than not work out at all so here it is...

Stump - Thanks bro

[Herandi]

nice f***** dips man

[Coke]

Way to go bro, got on in there regardless.

[j_man_honda]

I hate workin out when im sick. Oh well, way to suck it up and do it brudda. Strong dips:thumbup:

[TeamstockyScott]

Dips

BWx20
BWx20


I think it's about time you threw a 45 on your waist bro.

[fleep]

10/8/07 Legs

Squats

225x12
225x12

Leg Press

360x20
360x20

Calf Press

360x20
360x20

Shortest, toughest leg workout of my life. Should have taken today off, i'm sick like a dog.

Herandi, Coke, Jman - Thanks guys, always there to keep pushin me.

Scott - I do weighted dips bro but it wasn't happening that day, sick like a dog these past few days.

[TeamstockyScott]

If your poundage is suffering your body is probably screaming at you to let it rest. Working out sick is a good way to get injured. It sucks, but most times you need that recovery day to get back up to speed.

[Coke]

Take some time to regroup when needed man...quite the trooper nonetheless.

[Herandi]

high rep squats and leg work when you're ill, thats suicide lol, nice job regardless

[fleep]

10/10/07 Shoulders

Clean & Press

185x4
135x6
135x6
135x6

Standing One Arm DB Press

70x6
50x10
50x10
50x10

DB Shrugs

70x20
70x20
70x20

Still feeling cruddy, heavy lifting is on standby until i'm better.

Scott - I feel you working out sick sucks so i'm not gonna push it, gonna cruise for the next week or so.

Coke & Herandi - Thanks bros.

[Coke]

Keep hanging on in there dude, you'll be back to it 100% soon enough.

[fleep]

10/12/07 Back

Pullups

BWx5 3 sets

Chinups

BWx5 3 sets

Deadlifts

135x10
185x10
225x10

T-Bar Rows

90x15
135x15 2 sets

Leg Press

270x20
360x20
450x20

Still sick, takin it easy but feelin like ****.

Coke - Thanks bro.

[j_man_honda]

Nice volume for a sick mofo. Them high rep leg presses must be a b****. Keep it up man, #'s lookin solid

[fleep]

10/13/07

15 min. jump roping/running

Jman - Thanks bro, leg presses felt good when you dont do them on same day as squats aha.

[Coke]

Jumping rope and running, that's some nice conditioning in the mix man.

[fleep]

10/14/07 Chest & Biceps

Incline DB Bench

40x12
50x12
60x12
70x12

Flat DB Bench

70x10
70x8
70x8

Dips

45x10
BWx12
BWx12

Curls

85x12
85x12
85x12

Light weights, high reps, short rest periods. Getting better, i'll be 100% in a few days.

[Killa Kurt]

Yeah your conditioning looks familiar.

[Coke]

Good job dude, staying on the mark.

[fleep]

Team Stocky Inspired Workouts

10/16/07 Legs

Squats

275x6
275x6
275x5
275x6

Calf Presses

360x15
450x15
520x12
520x10

BB Lunges

135x12
135x12
135x12
135x12

Leg Press - Deep

270x20

10/18/07 Shoulders, Chest, Tris

Clean & Press

185x5
185x4

Standing One Arm DB Press

70x8R,6L
70x8R,4L

DB Squeeze Press

60x8
60x8

Henn Extensions

95x6
95x5

Pushdowns

120x8
140x8
160x4

Used a different cable machine on pushdowns which made it a lot easier, gonna go back to the old one. Not feeling great today so kept the volume down.

Coke & Killa - As always thanks for stoppin by.

[Killa Kurt]

Awesome...I'm doing BB lunges saturday, I like them a lot.

[Coke]

Ace leg day man, fine shoulder training as well.

[TeamstockyScott]

Good workouts fleep. Just make your goal to get to 300lbs and you can join the team.

[Killa Kurt]

Journal is a little dead, you aren't studying for tests/exams in college rather than working out are you?

[fleep]

Scott - thanks bro and yes 300 lbs would be impressive aha
Kurt - journal is very much dead, been so busy lately, i'll be back on track next week and hit it harder than ever.
Thanks to both of you for stoppin by!