The Journal

[GMCtrk]

Well, I figured I should start a journal for myself, so I can track my progress (or lack thereof )

I'll start by saying that in high school I stood a massive 5'2" and maybe 100 lbs my freshman year. I used to wrestle in the 113 weight class.

Today I am 5'8" 165 lbs. So obviously a lot of progress has been made since then which will not be reflected upon in this journal.

My current maxes are as follows:
Bench: 205
Squat: 225 (ATF)
Deadlift: 405 (straps only)

Goals for the end of 2005:
Bench: 250
Squat: 315 (ATF)
Deadlift: 500


Since i'm not working out until monday I will post up my workout from Thursday.

March 10, 2004. Shoulders, Bi's, Legs

Dry weight: 164 Weight after workout: 167
DB Shoulder Press
30s x10 warmup
60s x5
70s x4 (New PR, never been able to get 70s up by myself before)
50s x8
60s x3

DB curls
25s x 10
35s x 10
45s x 10
55s x 5
35s x 10

Preacher Curls
50 + Ez bar x 8
60 + Ez bar x 6
70 + Ez bar x 3
50 + Ez bar x 6

Curls on incline bench
30s x 10

ATF Squats (forget parallel squats)
135 x 10
185 x 5
185 x 5
205 x 3
215 x 1
225 x 1 (went up pretty easy, had more in me, but didnt want to risk falling on my ass)
135 x 20 (wanted try try these 20 rep squats)


Hack squats (full extension, hit bumpstop and pause)
180 (4 plates) x 10
270 (6 plates) x 8
320 x 4

[SW]

Nice progress thus far, well structured journal, good luck and some that every body loves!

[GMCtrk]

March 14, 2005. Chest and triceps

Weight prior to workout (dry) = 167.5
Weight after workout (wet) = 170


DB flat bench press
35s x 10 warmup
65s x 10
80s x 7
90s x 3
75s x 6

DB incline press
30s x 10 warmup
60s x 7
75s x 3 (needed a lot of help)
65s x 5
60s x 6

BB decline press
135 x 15 warmup
185 x 7
165 x 10
145 x 9

Incline (60 degree) DB flys
25s to failure
35s to failure
25s to failure

Skull crushers
20 + EZ bar x 10
40 + EZ bar x 10
30 + EZ bar x 10

ATF Squats
135 x 20
185 x 4
135 x 10
135 x 8
135 x 5


Comments
Today was a very tiring workout, and I am in the midst of a huge overhaul in the way I train. Before I was overtraining, and just not training smart. Now I am doing everything 1x a week, except for legs I plan on doing 2x a week. Also, my poundages are down a bit becuase today I really wanted to focus on form and full ROM especially on the DB movements. I also worked out a lot more intensely today. I was going all out on pretty much every set (usually I only go all out on last sets) so I fatigued quickly.

I can sum up my new ideology in the words of dorian yates: stimulate, annihilate, rest

[GMCtrk]

March 15, 2005 Biceps

Weight before workout (dry) = 166
Weight after workout (wet) = 168

Preacher curls (full ROM, arms fully extended down)
EZ bar + 50 x 10
EZ bar + 70 x 8
EZ bar + 90 x 1 (wtf? got pretty hard adding that last 20 lbs on)

Cable Curls
100 x 10
150 x 8
200 x 1
160 x 6

Standing EZ bar curls
+ 70 x 8
+ 70 x 6
+ 70 x 5

Standing DB curls
35s x 10
40s x 10
50s x 4


Comments
Man, today sucked. My arms got super pumped up, but I had a 1 foot subway meatball right before hand and I had to drop a load badly, so I had to worry about ****ting myself the whole time. So I couldn't go as hardcore as I wanted.Also, I did more volume than listed, I just couldn't remember all my exercises I also couldn't eat well today becuase of damn organic lab plus classes. Bulking is so easy while on break, but so hard during school becuase of time restrictions

STIMULATE, ANNIHILATE, REST

[Coke]

Props for getting this thing started...you've done good and are doing fine with the work so do yourself a favor and forget about the cheese to go with the wine, lol -

Wish you the best GMC!!

[GMCtrk]

Thanks cocoa!

March 16, 2005 Back, Tris

Weight prior to workout: 167
Weight after workout: 168

Close grip bench press
135 x 10
155 x 6
175 x 5
205 x 1 (needed some assistance about half way up)

DB Rows
70 x 8
80 x 5
90 x 5 (last rep was not fully completed, couldn't get DB to touch chest)

Lat pulldowns
130 x 10
150 x 8
210 x 2.5

BB Rows
115 x 10
135 x 10
205 x 5 (On this set I could only manage to pull the bar up to my waist area, other sets I pull the bar all the way up to my chest, but this set done exactly as dorian does his heavy rows in blood and guts)
135 x 10

Comments
Not a very intense workout today, I wasnt even planning on lifting today but I needed something to pass the time until a meeting.

[GMCtrk]

March 17, 2005 Shoulders, Traps

Weight before workout: 164
Weight after workout: 167.5

DB Shoulder Press (full ROM with pause at bottom)
30s x 10
60s x 6 (missed 7, got half way and stuck)
60s x 6 (very close to failure on 6th rep)
70s x 2 (some ******* walked in front of mirror, lost my concentration)
50s x 10
30s x 10
20s x 10 (yes I looked like a moron struggling with 20s, but heck they were hard!)

Shrugs (I like to do these real slow, and let my traps fully strech down)
DB: 95s x 12
BB: 225 x 10
275 x 5
225 x 8
225 x 5

DB front raises
20s x 10 (each arm 10 reps)
30s x 10
20s x 10
15s x 15
12.5s x 20


Comments:
Nice short workout in between classes. Didn't have a spotter, so intensity was not where I would like it. But what can I do?

[JSully]

Ace workouts buddy. Awesome DB sh presses. 20sx10 is a feat and 1/2.

[GMCtrk]

Thanks Jake, hopefully I can get as strong as you naturally in the next 2 years

[GMCtrk]

March 18, 2005 Legs

Weight before workout: 163 (school is killing me and I haven't been getting maintenance cals )


ATF Squats (ass to floor, with small pause at bottom)
135 x 10
185 x 5
205 x 5 (feeling really good at this point)
225 x 1
235 x 1 (new PR)
245 x miss (had two spotters on each side of bar, guy on right just barely pulled up on bar about half way up, otherwise it was all me)
135 x 20
115 x 20 (20 repper absolutely killed me, could barely do it)

Hack Squats
1 pps x 15
2 pps x 10
3 pps x 8

Leg Press
3 pps x 10
4 pps x 10
5 pps x 5
6 pps x miss

Front squats
45 x 10
95 x 10 (could barely do these so tired)


Comments:
Today was all about the ATF squats, I am so freeking happy with my progress on those. I think I will make it to 315 sooner than I think (want to get it by end of 2005). But, man I went all out on those squats, so the rest of my workout was pretty minimal on the intensity. One problem I am having though, is my knees are really starting to hurt. I'm thinking I may go see a doctor. Maybe physically I just cant handle the stress on the knee of ATF squats

[JSully]

Careful with the knees bro! Lookin good though. Teh #'s are climbing. Keep it up bro!

[Coke]

Try taking a protein drink or two with you to school and run out to the car between classes or what not - get an oil funnel and pour in a container (pt or qt) then you are good to go.

Great leg workout, glad you like the video bro.

[GMCtrk]

March 19. 2005 Back

Weight prior to workout: 165
Wegith after workout: 167

Deadlift
135 x 10
225 x 5
315 x 1
365 x 1
405 x 1 (straps only, can't afford belt probably wouldn't use it anyways, this validates my PR from 2 weeks ago. Next will try 415 lbs.
315 x 10 (this was an awesome set, my previous best was 8 reps the last time I deadlifted, my friend really pushed me on this set)
225 x 12 (was completely dead after this, lol)


Comments
Today's DL session was nice, but I held back a little due to my knee being tweaked from ATF squatting yesterday, I need to let that heal. I'm fairly sure I have more left in my one my max DL too, espcially if I did wear a belt. I also need to go buy some magnesium carbonate so I can stop using my straps so much.

[GMCtrk]

I'm going to go eat a fat steak and potatoes right now, and about half a gallon of milk lol

[Stackattack]

Try taking a protein drink or two with you to school and run out to the car between classes or what not - get an oil funnel and pour in a container (pt or qt) then you are good to go.

This is a good idea. It's exactly what i do.
Some great sessions in here too. The ATF squats look awesome.

[GMCtrk]

Guys I do bring protein with me to school of course, that is not the problem. THe problem is getting the food intake that I need. It's so hard.

[ryuage]

whats so hard?

[GMCtrk]

whats so hard?

I basically only have 3 opportunities to eat throughout the day becuase of my schedule. Breakfast, lunch, and dinner. Breakfast is usually very bad becuase I wake up so late and dont have time to take in ~1000 cals. Lunch is hit or miss as well depending on whether I have school work to do or not and whether I had time to make a lunch in the morning. So usually I end up getting home at 6pm having to take in about 2500 cals before I go to bed.

[JSully]

Nice deadlifts.

About the food, how can you say 3500-4000 cals is difficult?

Just go out and get a few shakers, and carry the ~1000 cal shakes around with you.

Or take some protein bars. There's a recipe to make your own protein bars in the recipes forum. Make those and bust 'em out and eat 'em in class.

It's not that hard to eat. ****, I'll take my tuna/chicken or whatever into a restaurant with me when my friends go. Who cares?

[GMCtrk]

Nice deadlifts.

About the food, how can you say 3500-4000 cals is difficult?

Just go out and get a few shakers, and carry the ~1000 cal shakes around with you.

Or take some protein bars. There's a recipe to make your own protein bars in the recipes forum. Make those and bust 'em out and eat 'em in class.

It's not that hard to eat. ****, I'll take my tuna/chicken or whatever into a restaurant with me when my friends go. Who cares?

I guess your right, you know the saying "where there's a will, there's a way." I need to get my act together

[GMCtrk]

March 21, 2005 Chest

Weight before workout = 166 (took a FAT dump right b4 workout, I suspect I would have been 168 )
Weight After workout = 170.25

Incline DB press (would like to note that I use a complete ROM here, not the typical DB lift at my gym which only goes half way down )

40s x 10
60s x 10
70s x 8
80s x 3 (very slow reps, heaviest weight for reps on incline for me ever)
70s x 7

Flat DB press

55s x 10
85s x 5 (help on last rep from spotter)
70s x 8
70s x 6 (on this set I really focused on the decent of the lift, went very slow)

Decline DB press

80s x 8
90s x 6 (help from spotter on last rep)
100s x 2 (fvcking pathetic, these were assisted reps )

DB high incline flies (I love these, I really let my chest stretch out)
20s x 10
25s x 10
30s x 10
35s x 8 (fought like hell for the last two reps, really proud of myself on that)

Tricep dips
BW x 10
+45 x 7
+45 x 8
BW x 15


Comments
Today's workout was decent. My biggest problem with lifting is my endurance is horrible. I get tired so quickly and my lifts just go way down. I was pretty happy with the 80s on the incline, but in the big scheme of things here at WBB i am about as weak as a 2 year old girl

[Coke]

Don't whine man, you've got some good strength going on here by any standards - nice chest session.

[GMCtrk]

Thanks again cocoa....I'm trying my best, and bodybuilding is a process. ANyways "the name of the game is quality, not quantity" lee haney

[GMCtrk]

March 22, 2005 Back, Bis

Weight before workout (Dry): 167.5
Weight after workout (Wet): 171

Yates Rows
135 x 10
185 x 6
205 x 6
225 x 5 (these were really hard reps, pretty slow, but I got the reps nevertheless)
135 x 20

Preacher curls (full ROM, relax arms at the bottom of the motion)
EZ bar + 50 x 10
EZ bar + 70 x 4
EZ bar + 70 x 4 (wtf? last week I hit 8 reps, didn't think doing the rows would take that much out of me)
EZ bar + 50 x 6 (very slow on the decent of lift)

I did a bunch of various other arm exercises, I just forgot all my weights and reps and such, so I wont note them here.

Comments
Today's workout went really well. I was very happy with the Yates rows (slight bend, double overhand, pull BB to waist). 225 felt nice. Yates made 405 look so easy in blood and guts I had a great arm session too, got a huge pump. But, today I really focused on slow, controlled reps. Not to worried about the weight I am pushing.

[GMCtrk]

Today = rest day and a lot of eating