Contrast Training for Size
Contrast training is a unique way to optimize results. Read this article by Lee Boyce about how to incorporate it into your training to pack on lean muscle mass.
Keep a journal of your bodybuilding and training lifestyle here. i.e Training, Diet, Recovery etc..
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My name is George, I"ve been lurking awhile thought I would do a journal.
I compete in the APA.
Raw Sq 425 Bench 415 Dl 405
Gear Sq 550 Bench 470 Dl 480
I've been mostly training Raw.
It's been a while since I posted last. After my last contest on April 28th I took 2 weeks off training and diet to let me body and mind rest and relax from the 6 months of contest prep. If you read my contest journal you know I had a great showing at my last contest and looked the best I have ever...
Hey guys, this is my first post! I've been keeping a private log for a while, and I recently started a log on a different site. It seems that more people on this website are interested in powerlifting and natural lifting than the other one though, so I'm going to start posting here!
Here are my...
Hi all. I was looking for a place to post my journal. Saw Big Tone posting here so figured my presence couldn't make it any worse. :evillaugh:
I'm a 42 year old powerlifter. I started about 4-5 years ago and have competed a couple of times, though it has been about a year and a half because...
Alright guys so ive decided to keep this journal to remind myself of my goals and keep on track to achieve them. I will update this after every workout with my lifts and whatnot. Lemme know if im doing it right cause ive never done this before haha.
Ive been lifting for 1.5 years, have put on...
Because Brian said it was a good idea to post this here, This is just a copy of mine at supertraining.com, so it's the same thing obviously for whoever reads that.
My next meet is still going to be raw full-power, so that is what I am focusing on. I'm trying to learn a bench shirt and once in...
Hi everyone! I have been lurking around the site for a bit and really want to make a log and join the diverse group of lifters posting here. A little about me:
Weight: 110-113 note: I have competed twice in the 114 class and now plan to cut weight to 105 for my April 2013...
hack squat machine
6px1(WRAPS HERE OUT)
Hoping to go 2500 before this year is out.
I've never done one of these things so I figured maybe it'll help me hold myself accountable if it's out there on the web. Today I started the 531 program. My goals are to get stronger, plain and simple. I'm new to all of this, so if anyone happens to read this and see something I'm doing...
Well due to several reasons ive fallen out of the competition i was going to enter. Now my plan is to do a lean bulk until late july or august when i should be shipping off to basic. My plan for this bulk is to take in around 4000 calories and around 200 grams of protein. My workouts will be...
whats up. like it says this is my long slow journey to 240 lbs. it will be filled with stagnant points and my own inconsistencies or lack of interest but we'll get there. setting at 192 today. a little shoulders and arms, legs tomorow.
worked up to DB militaries 80 lbsers for 10 x a few...
Hey everyone, I'm getting back into lifting after a very long time off. I'm looking forward to losing some fat, gaining some muscle, and getting as powerful as possible. I feel like I could lose 20 lbs of fat and be pretty lean. I'd like to gain about that much muscle mass, so I'd like to stay...
Beginning a new log, kind of a bad time because I am feeling beat up at the moment and will look to deload in a couple of weeks but oh well. Current supplements are Results,Protein,Fish oil and Flax seed oil. I was involved in powerlifting about 12-15 years ago and stepped away due to life and kids...
Training for the 2010 USAPL PA States most likely.
Typically follow a Westside-style routine to increase GPP and to increase raw lifts immediately following a meet. Then start to increase intensity on lifts that will help the equipped 3 lifts. Then peak with a modified Sheiko CMS/MS routine. ...
Here we go, it's a new year with some new goals, so why not start a new journal. I've decided to skip the BMC once again. They changed the date from March 24th to March 10th and it sort of threw me off guard. So now i'm just going to start 531 and train to get strong.
It's been awhile since I've been on here, but I remember learning a TON from people here when I started competing in powerlifting (back in 2007). I'm hoping to document some of my training to possibly inspire others and push myself beyond my limits.
Some background info:
38 years old
THURSDAY JULY 10/08
DL............................5 x 5 ~ 135, 205, 255
Close-grip Pulldowns....1 x 8 ~ 140, 150, 165 x 3 sets
Inclined BP.................1 x 5 ~ 95, 125, 135 x 5 sets
DB Rows....................1 x 5 ~ 60, 70, 80
Decline Skullbusters....3 x 8 ~ 65
Okay workout. Hard to...
I've been working out since Septermber, 2003 . My progress has been decent; more than doubling the weight I lift as of July 2004. I still however am nowhere near the level of strength I want to (and have to) be. So this journal will hopefully bring in other's insight and recommendations, which will...
July 16th, 2007
I've been reading this website on and off for little over two months while trying to achieve something that everyone wants. Muscle, Mass, and Strength. Today, I finally got around to writing a journal and yes, I have never posted before. I always just researched what I needed and...
Several weeks ago i did my first comp after a 2yr layoff going 950-605-735-2290 @275, which qualified me for APF nationals in June. I have a long way to go to get back into PR territory for my squat, bench and total but after taking a week off after the meet, i am getting back into my training.
Figured I'd start a new journal here. I have a meet in just over 2 weeks(Feb 14th). I have been maintaining my bodyweight at right around 153 for the past 6 weeks or so and I will compete @148 and hopefully rehydrate back up to at least 153. My goal is to squat 600+ and total Elite. Here are a...
Alright guys, it's now or never. Allow myself to introduce....myself. I'm Andrew, I'm 17 5'11 165lbs. About a year ago, maybe a lil more, I was 5'10 240lbs. I've lost quite a bit of weight, but I lost a lot of muscle along with it. About two months ago I decided to join the gym. I started...
June 15, 2003 - SUNDAY
165 X 5, 165 X 5, 165 X 5
140 X 5, 140 X 5, 140 X 5
Started powerlifting in March.
Numbers as of March
Bench PR 195lbs
Squat PR 250lbs
Deadlift PR 275lbs
Bench PR 265lbs
So I saw that Jim Wendler released a new version of 5/3/1 and with the holidays and work ive been looking for something simpler and shorter for my training so I decided to finally give it a shot.
I usually am not one for set programs so im probably going to stray a bit on the accessory work, but...
Use to be over at FI but seems its gone now, so ima try and keep up with some of this again. Been awhile since ive been online with a log. Mainly just focusin on bench lately but started squattin again and pull again soon. Heres the last few i remember.
Pretty new to this forum. I've spent the last 3 or so years working out, the first 18 months or so pretty regularly, got my strength up to a decent point. Last 18 months I trained maybe 2x/week, switched routines a bunch of times, rehabbed a couple of niggling little injuries, and...
1 - 325 (10/5/10), 345 (3/22/13), 385 (4/9/13), 405 (4/23/13)
2 - 315 (105/10), 345 (3/22/13), 375 (4/9/13)
3 - 315 (9/6/10), 345 (3/22/13), 375 (4/9/13)
4 - 275 (10/19/10), 295 (11/17/10), 315 (6/27/12), 345 (3/22/13)
5 - 285 (8/10/10), 295 (11/17/10), 315 (6/27/12), 345...
I am 16 weeks out from APF Senior Nationals and will be starting my training cycle next week. Looking forward to getting back at it.
Saturday, February 9, 2013
Warm Up: Foam Roll, Ham/Quad/Groin/Hips, Indian Clubs, DB Front/Lateral Raises, Cuff Rotations, Mini Band Back Work
7/10/2008 - ME Bench
Starting up my log over here. I have been keeping it over on FI as well.
3x3 345 - 5 lb. PR
1x14 100 - PR
I have started this log because I need your help....
In the past, I have done sloppy bulking, bad routines, and gotten nothing but fat and weak...
THIS TIME FAILURE IS NOT AN OPTION.
I am requesting your input and advice as I go along this journey ..If I plateau or stall, I...
I hired Alex Viada on here to get my strength in the big 3 up over the next several months. From there, I want to lean out while maintaining that strength then transition into BB mode. I would like to hit 3/4/5 for reps before leaning out. But the biggest thing is I want to KEEP that strength,...
Right, here goes.
Been training the last six months, but only at home and with little space, equipment or idea, except that squats, deads and benches are good.
Joined a local gym (bargain student price) and today was my first time down there. Left my mrs to do her cardio on the bikes and I...
coming over to this board since fortified-iron.com seems to have **** and fell back in it. i guess this is home now for training and such. here are some catch up training posts for me training for the powerstation pro-am in a couple weeks.
raw squats up to 375
sumo rack pulls...
So the new log begins...
With new goals and a fresh training regime I figured it was a good time to make a fresh start with the journal too.
Recently I cut weight to get back into the 83kg (183lbs) class and am now sitting at that mark with the goal to be to cut the body...
After a couple years of really crappy curl jockey training, I finally found this site, and got my act together. The date I registered, just a little over a year ago, was the day I started my new lifestyle, with the help of all of you. 'Could go on with a crappy long story, but I'll cut to the...
Since all the forums out there suck, and I've been using ALN stuff for a while now, I figured I would throw a training log up here.
We have a small private gym/Barbell Club in Huntsville, AL called Deep South Barbell. We currently train out of the shop behind my house, but will likely be moving...
I have been reading Wannabebig for a few years now and decided I would post up a training journal over here.
I train mostly for powerlifting and strongman. Currently, I am doing 5-3-1 with great success.
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