Adam's 'Get fit Westside style' Journal
I finaly decided i needed a journal.
heres a little about myself, been liftin since july, i started mainly for size but soon my desire to start powerlifting came, i tried one program specificaly for it but to many bad things happened(exams, flu, not enough rest) so im startin fresh with my own routine based on Arthur Jone's information on negative training.
My best lifts are deadlift 392 could have been more
bench 245 but long time ago, probly 260 at least now
squat ? im still gettin the technique down so no maxin yet.
These were all at bodywieght of 172 and im 16 years old.
now on to my routine.
deads 15@225 9@285
negative db rows 5@75 with 10 second negative
negative bb curls 3@70 with 12 second negative
positive work is done by spotters.
Diet: Not set yet, tryin to keep high protein and moderate carbs.
Sleep: 9 hours
Goals: For next few months add more size, then will turn to powerlifting for another while to get in peak strenght.
[Edited by getin bigger on 02-15-2001 at 07:32 PM]
Workout #1 for march break
Im tryin a Ian Dukket type workout for a few more days. Today i felt like i was going to explode:) it was hell.
Squats 20@95 Slow reps
leg extensions aobut 10@65 with 3 negatives SLOW
squats near 20 not sure with 95 pounds, still slow
bench 5@135 10 negative 4 positive with pause at bottom.
4 chins SLOW with one negative
dips about 4 slow
shoulder press 4@140 very slow
leg press about 14 @360 first 6 slow
No rest between sets at all. everyset except first 20 rep squat were to failor. Needed to lay down for about 10 minutes after completed and could still barely breeath or walk.
Next workout probly wed. or thursday, starting off with deads going for max lift. Once i hit my max i will drop some wieght and continue like a hyper rep.
This whole workout took less then 20 minutes but it is extremly hard and you need to be ready for hell.
Last night i made my own Rolling thunder like the one from ironmind.com and im makeing some more grip tools tomoro, Going to try to make the Hardy Handshake(also at ironmind)