Its big, ugly and probably smells - Jeffreys Log

[JeffreyXL]

A bit later than planned but going to start a log to keep track of my progress.

I'm gonna start out with a westside based protocol for 16 weeks. This is nothing written in stone since I make changes along the way judging on the progress I make.

Stats 01-09-2011
- SQ: 130kg (257 lbs)
- BP: 83kg (183 lbs)
- DL: 140kg (309 lbs)

Yes, I'm weak but its work in progress!

In 3...........2............1........... GO!

[Off Road]

I like the title already

[JeffreyXL]

Thanks Off Road!

Had 4 hours sleep tops last night because of the awefull amount of work for school

ME LB - day 1

Squat
8x133 lbs
3x177 lbs
1x220 lbs
1x265 lbs Fail

Sumo deadlift
5x133 lbs
3x220 lbs
1x265 lbs
1x287 lbs Fail

Chain suspended goodmornings
5x133 lbs
10x133 lbs
15x133 lbs

Abs
2 sets

Was a bit too enthusiastic. Strenght dropped down more than I thought but no worries numbers will be up asap

[JeffreyXL]

DE UB - Day 2

Bench Press
12xbar
8x88 lbs
6x3x110 lbs vs red bands

CGBP
5x133 lbs
8x110 lbs
8x110 lbs

Barbell rows
12x110 lbs
12x133 lbs
8x154 lbs

rear laterals raises
3 sets

Post workout drink: 0,5l Chocolat milk yummy

[JeffreyXL]

Rest Day
- Sore all over!
- Cool link to make up for a rest day: David Goggins a former neavy seal and awesome athlete

Video

[Off Road]

Great start.

[JeffreyXL]

Thanks OR! Giving myself 3-4 weeks to get back into the groove than I'm going for some new PR's!

[BULK_BOY]

I too like the title.

Well played keyboard cat.

[JeffreyXL]

I too like the title.

Well played keyboard cat.

Haha! Thanks bulk! A good start is half the work

[LuNa]

Nice to see you started a journal! Liking the first sessions. I will tag along for the ride .

You did chain suspended GM's in Axis? Where did you get your bands?

[JeffreyXL]

Nice to see you started a journal! Liking the first sessions. I will tag along for the ride .

You did chain suspended GM's in Axis? Where did you get your bands?

Nope my trainings partner has build a great home gym so there I did the GM's. The bands arent mine so I cant tell, can always ask if you want?

Thanks for stopping by RvN!

[LuNa]

Nope my trainings partner has build a great home gym so there I did the GM's. The bands arent mine so I cant tell, can always ask if you want?

Thanks for stopping by RvN!

Yeah wouldnt mind knowing, thanks!

[JeffreyXL]

Yeah wouldnt mind knowing, thanks!

He got them from ironwoody. Here's a link to their site: http://www.ironwoodyfitness.com/index.html

[JeffreyXL]

Armory - Day 3

I know this isnt 'hardcore' but somewere deep within me lives a beachboy who likes to have big arms and impress the girls with massive guns :P

3 exercises biceps
3 exercises triceps

Massive pump and massive amount of repzoOorRRzzZ

[BULK_BOY]

Big gunzzzzz!!!!!!!! Lol!

[LuNa]

Thanks for the website. LOL at the arm day, good stuff.

[JeffreyXL]

Every self respecting man should have big bulging biceps

[JeffreyXL]

DE LB - Day 4

Deadlift vs blue bands
12x88 lbs
6x3x133 lbs + blue band

Squat
15x133 lbs
15x133 lbs
20x133 lbs

kettlebell swings
55 lbs per hand x 10 reps

abs

That 20 repper SQ really kicked my ass! wanted to do 50 reps withoud too much sets

[JeffreyXL]

ME UB - Day 5

Bench Press
12xbar
8x88 lbs
1x133 lbs
1x155 lbs
1x177 lbs
1x188 lbs PR since I havent pressed this in a loooooooooong time
15x133 lbs rest pauzed from the 10th rep

Dumbell fly
2 sets 22 lbs per hand

chins
2x6xbw

side laterals
2x8x22 lbs

Amused!

[BULK_BOY]

That's it mate. Keep at it.

[JeffreyXL]

Thanks Bulk! Still weak but work in progress!

[LuNa]

Nice bench PR. Not bad at all to set PR's when just starting out.

[Off Road]

Good job on the Bench PR.

[JeffreyXL]

Thanks guys! Today was a far from good workout bleh!

ME LB - Day 6

Deadlift
5x133 lbs
3x177 lbs
1x220 lbs
1x265 lbs
1x265 lbs
Made some failed attempts after this set dunno why but I couldnt lift the bar off the ground anymore fuuu

Squat
Kept it light weight today since I still had sore glutes and hams

Band goodmornings
12xgreen
8xgreen + blue
12xgreen +blue

Praying abs with bands
2 sets

Dissapointing session!

[BULK_BOY]

We all have them mate. Managed to get some good pulls in though......