Hi guys, I decided to start a work journal for winter break. Man, college has really put the roll on me. I started out around 145lbs Freshman year. Currently a Junior, I've inflated to a plump 175lbs.
Current State: 5'8" 175lbs.
Short term goals: 170lbs. Realistically, I want to shed five lbs by the end of break (a one month period). I also want to gain a little strength back.
Here is my regimen: Please ring in with any suggestion/comments.
Everyday: Either run or ride my bike.
Monday: Chest and triceps. Really heavy weight.
Wednesday: Rows, Pull ups, Etc...
Friday: Deadlift and power clean.
Weekend: If I can find some equipment for Squats, I'll fit them in for the weekend.
I'm going to stop eating at night. Also, I'm going to try to reduce my carbohydrate intake.
Goals by the end of the month:
Bench - 225lbs
Squat - 275lbs
Deadlift - 245lbs
It's about time to put some Chinese pride back into the UMass weight rooms.
Long term goals (end of the semester):
Bench - 255lbs
Squat - 315lbs
Deadlift - 275lbs
Fit into my size 32s again at 160lbs! :smoke:
I know they are pretty low numbers, but I'm just trying to be realistic. I'm a lazy person. Hopefully I can really get down to 160lbs. :burger:
Sounds pretty reasonable. Deadlift might take some work. It's never been my strong point.
Flat Bench: 155 x 6 (3 sets)
Incline Bench: 135 x 6 (3 sets)
Close grip: 105 x 8 (3 sets)
:spam: Good luck with the new journal debussy. :smoke:
good luck, and feel free to check out my journal (link is below).
hey, nice to see someone from umass on here. good luck with everything!
assuming you have a car up there, and hopefully a little money, head on down to kidsports on rt. 9, its so much better then those nasty umass weight rooms.
also, on a non-related to lifting note, dont forget to visit Delta Upsilon this semester!(good times)
Schedule is a little off...
BB Rows - 100 x 10 - 3 sets
congratz on starting a journal, I know you been lurking around here for a while. Alright man, I'm going to have to call you on your BS here, I know your MUCH STRONGER then you are on your lifts right now. I.E. "Flat Bench: 155 x 6 (3 sets)", that is an insult to what you have worked for last year. You were repping 185 for sets and now your 10 pounds heavier and weaker? Stop slacking off and start liftin.
Well anyways if you are going to combine oly lifts w/powerliftin lifts I suggest some research. Clean & Jerk, even thou it doesn't intensity work a single muscle it does involve a lot of different muscles. People do oly lifts several times a day (day&night) everyday. But becareful with you apply it to powerlifin lifts. And if your serious about losing weight, start counting your cals not just your carbs.
Today was a rough one. I only slept one hour last night.
Clean, Jerk, Snatch... 85 x 6 - 3 sets
95 x 3
I was feelin pretty strong, until....
Lunges... 25 x 10 - 2 sets
Then exhaustion hit. I felt lighteheaded and felt like I wanted to throw up, so I threw in the towel at that point. :mad:
I was hoping to hit up the bike today too. But I think it might be best for me to sleep well tonight and just do better next session.
After taking a little break, I decided to do a 1RM for my bench. I threw on 195 and messed up the form, and strained my chest a little bit. 195 was successful, but I decided not to do 205 even though I'm pretty sure it would have gone up. 2.5 weeks to reach my goals... the pressure is on :strong:
177lbs after breakfast.
Bench 155 x 10
Rows 85 x 10, 105 x 10
Deadlift, 155 x 10
Lunges 25 x 10
Pullups 3, 3, 3
Shoulders 50 x 6, 25 x 10
Triceps 15 x 8, 15 x 8
Although I had a decent night of sleep, I still felt kind of sick today. Felt like kind of weak and wanted to throw up. Prolly catching the flu. Doesn't help doing these big exercises back to back while I'm out of shape. Still too cold to ride my bike outside (7 degrees out). :spam:
Hoping next workout will look like this...
Bench 165 x 10
Rows 105 x 10, 115 x 10
Deadlift 175 x 10 ... I feel like I'm going to be improving a lot in this soon
Lunges 30 x 5, 30 x 5 ... gonna split this up.
i don't have the cardio to do 10 straight.
Pullups 4, 4, 4
Shoulders 50 x 8, 25 x 12
Triceps 20 x 10, 20 x 10
I was definitely feeling weak today... I could have done better.
Bench - 165 x 10 ... tough
Deadlift - 175 x 10 ... not too bad
Rows - 95 x 10, 105 x 10 ... could have done more
Military BB - 80 x 10, 80 x 8 ... gonna try more next time
Triceps - 20 x 12
I was tired so I skipped leg work .. tuttut
I'm starting to find the proper weight to use on my lifts, which is cool.
I'm gonna alternate between Rows and Pullups so I don't overwork my back.
Don't worry so much about the cardio. Unless you want to be cardiovascular healthy, it's really not absolutely necessary. I'd concentrate more on the weights and especially on the diet.
I agree, it's too damn cold to be riding a bike outside. I love riding my bikes but the cold puts that thought out real fast. Good luck on reaching your goals.
Bench still looks strong. Anyways, keep on going and your goals will be within your reach soon enough.
Weight: 177.5 :help:
Bench: 165 x 10 ... TOUGH!
Row: 115 x 10 - 2 sets ... felt good
Deadlift: 185 x 10 ... tough work, felt like throwing up
BB Military Press: 100 x 10 ... cheated a little bit
Close Grip Bench: 105 x 10
Triceps: 20 x 12
Last day of HST for me. Full body workouts make me want to throw up. Plus, I think this is the wrong type of routine for the goal I'm trying to reach.
The routine looks kinda of lacking, 1 set for chest, 2 sets for back, 1 set for legs, 1 set for shoulders, and a total of 4 working sets for tris. Repeated this for 3xWeek sounds like undertraining to me.
Change the routine man.
Last night was a bad one. I think I messed up my diet pretty bad. Ate a healthy dinner with the family, then went over to my friend's. Thats where it all went bad, drank and smoked until 2am. When I got back I had the munchies so I ate three pieces of cake an passed out. GUILT ahhh. I feel like my bitch tits got bigger.
Finally a leg day
Weight (after dinner at a buffet): 178.5 :cry:
Gonna work on form. Havent done legs in a while. tuttut
Squats - 135 x 12 ... using a box to make sure i'm going parallel
155 x 10
155 x 10
Pretty weak leg day. I tried doing hack squats, but I can't get the form down right. I'm gonna go back on a 3 or 4 day split. I need to start watching my diet and counting my calories. And just eating less... damn it
Weight (after bowl of ceral): 176.5
Hrm.... I need to start weighing myself at a set time.
I must have eaten a lot at that buffet last time.
Flat Bench: 115 x 8 x 3
Incline Bench: 115 x 8 x 3
DB Military: 30 x 10 x 3
Triceps: 20 x 12 x 3
Rows: 95 x 10 x 3
Congratz on the weight loss, 1lb a week is a great start. Why did you do 16 total sets for speed?
Chinese New Years
Oh man, just had a big big dinner for Chinese New Years. I'm interested to see how much I weigh in the morning. Going for this tomorrow: http://www.elitefts.com/documents/bo...pleworkout.htm
Weight: 176.5 After a long day...
going back to school soon... i don't think I reached all my goals though. But i feel ok about my venture back into lifting again. i'm ready to start lifting hard at school. that was the main purpose of this break.
deadlifts: 135 x 6, 185 x 4, 205 x 4, 225 x 4, 235 x 4
i think i had more on the DL's ... but i was losing my grip. next time im going to use some gloves or some chalk
squats: 135 x 10, 155 x 6, 185 x 6, 205 x 6
i feel like should go a little heavier next time
bb rows: 95 x 8, 115 x 6, 125 x 6, 125 x 6
i definitely could have used more weight... lower back was too sore to do anything
damn, i was brain dead today. i should not have done the exercises in this order. my lower break was fried after dl's and it was really hard to do squats and rows. ahhh... gotta use my head next time.
Congrats on breaking the cherry and going heavy on deadlift, they are is the single best measure of raw strength, better then bench and even better then squats. Chalk/straps/gloves really do help in the grip area but soon enough your'll be able to crush light objects with the raw strength of your grip.
Going back to school on Sunday. I'm going to get in one more workout tomorrow. It's gonna be a ME Bench day. Today I was bored so I did this:
Bench: 135 x 6, 205 x 1, 215 x 1
So here is an overview of my progress for the winter break...
Goals/Actual: Bench 225/215
Deadlift 245/235 x 4
Squat 275/205 x 6
So the weight was really tough to deal with... it was really too cold outside to do any exercise. I'm beginning to improve my diet, so I should be seeing some very gradual weight loss over the semester.
Weight after breakfast: 177 :(
Flat Bench: 135 x 6, 175 x 4, 185 x 3, 155 x 8
Incline Bench: 155 x 6, 165 x 4, 135 x 8
BB Military: 105 x 6, 85 x 8, 85 x 8
Close Grip: 105 x 10, 115 x 8, 115 x 8
lams a weak bitch, it was funny to watch him do those clean&jerk totally wrong
Weight: ? (gotta buy a scale for school)
DL: 135 x 6, 185 x 6, 225 x 4, 225 x 4... need grip
Squats: 135 x 8, 155 x 8, 155 x 8, 155 x 8 ... was working on form for deeper squats... pretty light
Felt like today was lacking... probably because it was haha
Fat 33g 21%
Carbs 155g 43%
Protein 122g 36%
Gonna cram some more protein down the shoot before I go to bed.
Bench went something like this:
Board Press: 135 x 6, 165 x 3, 175 x 3, 185 x 3, 205 x 1
Bench Press: 210 x FAIL, 195 x 1, 205 x 1
OH Tri Extension: 20 x 10, 30 x 2
Tri Pulldown: ? x 10 x 2
Pullups: BW x 3 x 3
Front Raises(?): 45 x 6 x 2
Lateral Raises: 20 x 10