a new level

[Roark]

here's the three day split i will be doing, it's a mix mash of compound lifts and some support/isolation lifts that i just ENJOY doing.

DAY 1 - Squat
Olympic Squats(and I do mean Olympic, full, ass to the f'n floor)
Standing Military Press
Pendlay Rows w/ OH Grip(these are my favorite exercise, IMPOSSIBLE to cheat)
Seated Calf
DB French Press
BB Shrugs
DB Curls
Cable Crunches

DAY 2 - Bench
Flat Bench
SLDL
V-Grip Pullups
Standing Calf Machine
DB Flys
DB Rows
Weighted Crunch Bench

DAY 3 - Dead
Deadlift
Close-Grip Bench
Leg Press
Calf Extensions
BB Curls
DB Shoulder Press
Rear DB Flys on Inc Bench
Crunches using Lat Pull Down Station(? maybe)

so, I put a lot of thought into this routine. what has worked, what i like, and have tried to spread all isolation/support lifts equally.

all lifts will be done in the sequence shown and with nothing but proper form.

will try the full body for 8 weeks and evaluate my progress with it vs. the 5/day split

current stats:

29 y/o
6'1
197lbs

[Coke]

The 3 day split looks like a winner, well planned goals and diet makes them easier to obtain. Great to see you Alan!!

[Roark]

what's up cocoa? back in the mix

felt good today, liking this full body

10/24/06

Oly Squat: 135 x 5, 185 x 5, 225 x 3, 275 x 3, 285 x 3, 225 x 5

Standing Military: 45 x 8, 95 x 3, 115 x 3, 145 x 3, 145 x 3

Pendlay Rows(OH Grip): 135 x 5, 185 x 5, 225 x 3, 245 x 3

Seated Calf: 90 x 5, 155 x 4, 165 x 4

DB French Press: 75 x 5, 100 x 8, 100 x 8

BB Shrugs: 225 x 5, 275 x 5, 315 x 5, 365 x 5

DB Curls: 45s x 5, 50s x 8

Cable Crunches: 120 x 10, 190 x 5, 190 x 5, 190 x 5, 190 x 5

Weight: 198.0

Happy with everything.

Plan to stick in the low rep ranges for the major lifts.

Hope to hit new highs on everything going into my 30th bday in Feb.

[Coke]

Staying in the low rep range is where it's at to speed up strength gains...the sky is the limit for you man.

[Roark]

thanks for coming through coke. keep an eye. big things.

10/26/06

Flat Bench BB: 135 x 8, 185 x 3, 205 x 3, 225 x 3, 235 x 3, 240 x 3

SLDL: 135 x 8, 185 x 5, 225 x 5, 275 x 5

V-Grip Pull-Ups: BW x 4, +25 x 4, +25 x 4

Standing Calf Machine: 215 x 8, 275 x 8, 275 x 8

DB Flys: 40s x 6, 65s x 4, 70s x 6

DB Rows: 70 x 5, 85 x 5, 95 x5

Crunch Bench: 8, 40 x 6, 40 x 6, 40 x 6, 40 x 6

Weight: 199.2

Felt pretty good

Am trying to switch from coffee to caffeine pills. Took 400mg. Kinda felt weird. May see if 200mg will work on Sat.

240 felt pretty easy on the bench.

Happy with the effort.

Bodyweight is a little heavy as I had to attend a company lunch yesterday.

May have to do it again today. We'll see.

[Coke]

Good job with this effort. You did nicely in the past but this is the new, no doubt you'll take it up several notches.

[Roark]

whoa

a few heads in here

coke- i can always count on you my man, risk - glad to see you again, vita-welcome

early to bed early to rise

saturday morning workouts

creeping while you're sleeping

10/28/06

Deadlift: 135 x 8, 185 x 5, 225 x 3, 275 x 3, 315 x 3, 335 x 3

Close-Grip Bench Press: 135 x 5, 185 x 5, 205 x 3, 210 x 2, 185 x 7

Leg Press: 180 x 8, 520 x 6, 540 x 6

Calf Extensions on Leg Press: 180 x 20, 180 x 20

BB Curls: 95 x 3, 115 x 6, 120 x 3

DB Shoulder Press: 50s x 5, 75s x 5, 75s x 5

Rear DB Flys Incline: 20s x 10, 20s x 10

Lat Pull Crunches: 60 x 10, 60 x 10

Weight: 196.8

Few Notes:

first time i've done conventional deads in a year or so. going to read up and keep an eye on form. 335 came up pretty easy.

elbows flared on my 210 set of close grips, could have nailed at least 3

leg press strength is much better when not done after sqauts, will go heavier next week

those damn calf extensions were the hardest sets to finish, hahaha, no.....really

i'm really liking these crunches using the lat pull station, lots of room to progressively load

nice bodyweight this am, striving to stay under 200 while increasing all numbers

alright, cheat day, yummy yummy

easy

[Coke]

This is sweet dude, numbers are already moving up -

[Roark]

yeach coke, i'm all business in there

felt real good this morning

surprised, as i barely had 3K calories yesterday

exceeded what i had planned on a lot of lifts

11/4/06

Deadlift: 135 x 8, 185 x 5, 225 x 3, 275 x 3, 315 x 3, 355 x 3

Close-Grip Bench Press: 135 x 5, 185 x 3, 205 x 3, 215 x 3

Leg Press: 180 x 8, 520 x 3, 540 x 3, 580 x 8

Calf Extensions on Leg Press: 180 x 15, 200 x 20

BB Curls: 95 x 3, 120 x 4, 120 x 4

DB Shoulder Press: 50s x 5, 80s x 5, 80s x 5

Rear DB Flys Incline: 25s x 10, 25s x 10

Lat Pull Crunches: 60 x 10, 60 x 10

Weight: 195.8

really surprised how easy 215 was on the cgb

355 came off the floor pretty easy as well. actually, i've not d'led too much in the past, and that is the most i've put on the bar. will keep adding weight for the time being.

80 lb dbs on the shoulder press felt great, full rom on every rep

all in all, damn good effort i think

got a wild night ahead of me. i'm going to try to keep it together for the most part.

easy

[Roark]

thanks for coming through coke.

looks like this week will be another 2-day w/o week

been real busy at work and had to go in early to get things taken care of

today was all right

kinda got out of my rhythm as i had a crowd of people in my way as i wa trying to pull deadlifts. annoying as hell. had to do my 315 warmup twice beacuse they were interrupting me.

11/15/06

Deadlift: 135 x 8, 185 x 5, 225 x 3, 275 x 3, 315 x 3, 315 x 3, 365 x 3

Close-Grip Bench Press: 135 x 5, 185 x 5, 205 x 3, 215 x 3

Leg Press: 180 x 8, 540 x 3, 590 x 3(just wasn't feeling these today)

Calf Extensions on Leg Press: 200 x 20, 200 x 20

BB Curls: 95 x 3, 120 x 6, 120 x 4

DB Shoulder Press: 50s x 5, 80s x 5, 80s x 5

Rear DB Flys Incline: 25s x 10, 25s x 10

Lat Pull Crunches: 75 x 8, 75 x 8, 75 x 8

Weight: 196.8

not too bad. just pissed those folks took me out of my rythym on the deads.

all good.

[Roark]

morning gentleman, thanks for the support

felt pretty good in there this am. gym has been more packed lately, which isn't my favorite. try to just keep my head down and work.

11/2/06

Flat Bench BB: 135 x 8, 185 x 3, 205 x 3, 225 x 3, 245 x 2, 245 x 2, 185 x 10

SLDL: 135 x 8, 185 x 5, 225 x 5, 275 x 5, 275 x 5

V-Grip Pull-Ups: BW x 4, +27.5 x 4, +30 x 4

Standing Calf Machine: 215 x 8, 275 x 5, 295 x 5

DB Flys: 40s x 6, 65s x 6, 70s x 6

DB Rows: 70 x 5, 85 x 8, 95 x 8

Weight: 198.0

not too bad

could have gotten sets of 3 w/ 245 on the bench i'm pretty sure, will next week. felt real strong on the pull-ups. went to a dead hang on pretty much every rep.

diet has been 100% this week.

later

[Coke]

...gym has been more packed lately, which isn't my favorite. try to just keep my head down and work...

No kidding, my friend who trains at another gym here in town does the same thing, all work and no eye contact.

The numbers are looking pretty good overall, nice workout.

[Roark]

what's up cocoa? yeah, i will go back down to 225 on the rows next time

took it easy in there this am. cut out my leg & ab work to try and let the strain rest. hasn't really bothered me since it happened. although i did feel it a little bit on the db rows, so i cut those short.

11/11/06

Flat Bench BB: 135 x 8, 185 x 3, 205 x 3, 225 x 3, 245 x 3, 250 x 1, 250 x 1, 225 x 5

V-Grip Pull-Ups: BW x 4, +30 x 4, +30 x 4

Standing Calf Machine: 215 x 8, 275 x 8, 295 x 8

DB Flys: 40s x 6, 65s x 8, 70s x 8

DB Rows: 70 x 5, 90 x 8

Weight: 197.4

happy with the effort. hit 245 x 3. just did singles on 250. haven't had that much weight on me in a long while. the final set of 225 x 5 was real easy. probably the lightest 225 has ever felt to me.

went to a dead hang on every pull-up rep.

working some security today and tomorrow for a little extra paper. gotta keep busy.

[Roark]

mickey, thanks very much. i'm trying to tweak my diet to allow for the gains while minimizing bodyfat. thanks for stopping through.

cocoa, always appreciate you checking in buddy

the session...

11/21/06

Flat Bench BB: 135 x 8, 185 x 3, 205 x 3, 225 x 3, 245 x 2, 250 x 2, 255 x 1, 225 x 6

SLDL: 135 x 10, 185 x 10, 225 x 10

V-Grip Pull-Ups: BW x 4, +30 x 5, +30 x 5

Standing Calf Machine: 215 x 8, 295 x 8, 295 x 8

DB Flys: 40s x 6, 70s x 8, 70s x 8

DB Rows: 70 x 10, 70 x 10

Weight: 198.8

happy with the effort

taking the methodical approach to upping the weight on the bench. no real struggle on any of the sets. 225 x 6 was very easy today. my plan is to up the weight each weak on the heavy set and try to work up to 225 x 10 on the de-load set. we'll see.

STILL having some issues with my abdomen area. pain was in a different spot today. not really in the hernia zone at all, more up and over to my right. that's good. still not doing any direct ab work just yet.

sacrificed weight for volume on the sldls and db rows.

and that's that

[Coke]

Nice stuff with tweaking the bulking diet to enhance solid gains...pretty good workout effort bro.

[Roark]

cocoa & kevin, thanks for stopping through. nice to have two of the strongest cats on the board in my journal.

not too bad this morning. think i've developed a tolerance to the caffeine pills, will start taking 300mg instead of 200 from now on.

switched to romanian deadlifts instead of sldl's, my lower back has been hurting lately.

11/28/06

Flat Bench BB: 135 x 8, 185 x 3, 205 x 3, 225 x 3, 245 x 2, 255 x 1, 260 x 1, 225 x 7

RDL: 135 x 10, 185 x 10, 185 x 10

V-Grip Pull-Ups: BW x 4, +30 x 6, +30 x 5.5

Standing Calf Machine: 215 x 8, 295 x 10, 295 x 10

DB Flys: 40s x 6, 70s x 10, 70s x 10

DB Rows: 75 x 10, 75 x 10

Weight: 199.6

still feeling bloated from the holiday. diet has been on this week.

hit 260 on the bench, that's as high as i've ever gone. hitting 265 next week will be a PR. also 225 x 7 is my best. if i hit 225 x 8 next week that will also be a PR.

kevin, concentrated on bringing down slow and then exploding up.

[Roark]

thanks fellas! i'm going to keep the pressure on, for sure.

lucky to make it in the gym this morning. allergies have been kicking, which in turn has caused my asthma to flare up. was at the doctor's yesterday till about 530pm getting breathing treatments. feel alot better today after they hooked me up with the meds.

anyway

worked hard in there this morning. it can be a challenge to stay focused through these workouts, as i have to hit every lift with force.

10/31/06

Oly Squat: 135 x 5, 185 x 5, 225 x 3, 275 x 3, 290 x 2, 290 x 2, 225 x 5

Standing Military: 45 x 8, 95 x 3, 115 x 3, 150 x 3, 150 x 3

Pendlay Rows(OH Grip): 135 x 5, 185 x 5, 225 x 3, 250 x 3

Seated Calf: 45 x 5, 90 x 5, 155 x 8, 165 x 8

DB French Press: 75 x 5, 100 x 8, 100 x 8

BB Shrugs: 225 x 5, 315 x 5, 365 x 5, 365 x 5

DB Curls: 45s x 5, 50s x 5, 55s x 5

Cable Crunches: 120 x 10, 190 x 8, 190 x 8, 190 x 8, 190 x 8

Weight: 200

yeah, 200 on the scale. still bloated from the weekend. need to run some metamucil or something to get things moving.

lifts felt good. squats were very nice. had some balance problems when i got 150 over my head. no biggie. abs are killing me atm.

happy with it.

[Roark]

thanks for the support cocoa. numbers should only get better

felt strong in there this am, but not a whole lot of energy

11/8/06

Oly Squat: 135 x 8, 185 x 5, 225 x 5, 275 x 4, 295 x 2, 275 x 4, 225 x 5

Standing Military: 95 x 5, 115 x 2, 135 x 2, 155 x 2, 155 x 2, 135 x 5

Pendlay Rows(OH Grip): 135 x 5, 185 x 5, 225 x 5, 250 x 3

Weight: 196

cut it short in there this am

that last set of rows felt a little strain in the abdomen/groin, hopefully nothing of note

only plan on 2 w/o this week, i know i've been taxing my cns w/ the low reps lately

happy to get under that 295 on the squats. some old guy actually came up and told me "good job" after i knocked it out. hit a real nice depth on em for sure.

[Coke]

Great job with the squats, take it easy on those rows though bro -

[Roark]

good morning. thanks as always cocoa.

not bad this morning. felt a little tweak in my groin when i was doing the military presses, so i went light on the rows. also, did away with direct ab work.

nice to get under 300 on the squats. that's also the first time i've done 275 x 5.

11/18/06

Oly Squat: 135 x 5, 185 x 5, 225 x 5, 275 x 5, 300 x 1, 300 x 1, 225 x 5

Standing Military: 95 x 5, 115 x 3, 135 x 3, 155 x 2, 160 x 2, 135 x 6

Pendlay Rows(OH Grip): 135 x 15, 135 x 15

Seated Calf: 45 x 5, 90 x 5, 165 x 5, 165 x 5

DB French Press: 75 x 5, 100 x 5, 110 x 5

BB Shrugs: 225 x 5, 315 x 5, 365 x 5, 365 x 5

DB Curls: 45s x 5, 50s x 5, 55s x 5

Weight: 196.8

Still managing to keep my weight <200. diet was not that great this week. actually probably on the low side calorie wise. will try to tighten up next week. may look at upping calories, we'll see.

[Roark]

thanks for stopping through cocoa & kevin

i think that my injury is a strained psoas, one of your hip flexors

didn't bother me today

today's workout was uninspired. i did add weight on squats and presses, but wasn't feeling good overall

shortened it to just three movements

11/25/06

Oly Squat: 135 x 8, 185 x 5, 225 x 3, 275 x 3, 300 x 1, 305 x 1, 305 x 1, 225 x 5

Standing Military: 95 x 3, 115 x 3, 135 x 3, 155 x 2, 165 x 1, 135 x 7

Pendlay Rows(OH Grip): 135 x 10, 185 x 10, 185 x 10

ehhh, at least i got in there

i'll hit em hard next week

[Clifford Gillmore]

Welcome back to J-land Roark, I hope this split works out well.

bottom line, i'll do my f'n DB flys if I want to. lol.

I laughed my ass off when I read that! I like your attitude to being stonger, your at a good weight and height atm gettting stronger while maintaining that will be a refreshing change of pace? Best of luck man.

[Vita]

good solid workouts!

can't wait to see where you'll go strenghtwise!

[Clifford Gillmore]

Nice numbers for your weight at the moment bro, increasing them now would be sweet

[Clifford Gillmore]

Superstrong Millis bro.