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Thread: Leeman's Log, Always Progressing

  1. #1
    I Decide My Limitations Leeman's Avatar
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    Leeman's Log, Always Progressing

    Hello my Im 16 years old been lifting since May,9,2005

    Starting stats
    Bench 105
    Squat didnt test
    Deadlift 300

    Best lifts in the past
    bench 315x5 witha bounce
    Box squat 500x7 would have hit 600 If I tryed.
    Deadlift barley missed 600 with wrist wraps an belt, but this was before I got my box squat up so high.

    I recently injured my self, squating pulled or torn groin muscle. So my deadlift and squat are jack **** at the moment.

    I weigh around 260
    Im 6ft1
    Right atm 18.5 Left 17.75... yeah
    Legs dunno smaller because havent been squating
    Calves small as hell.

    Bodyfat was around 20 when I was 260 but now that I cant do legs worth **** my muscle will be going down so not sure any more.

    I kept a training log for about a year on T-nation

    In that time went from
    Bench 210
    Squat 250
    Deadlift350

    To what my numbers are now, so hopeing I can keep that going here. Im starting the log here because the moderators pissed me off over there and I realy dont need the ****.

    GOALS:
    Pause bench 405-425 Raw in under 30weeks.
    Get back to squating
    Get back to deadlifting.






    Todays workout.
    Dumbell seated shoulder press:
    20'sx20
    70'sx5
    80'sx5
    100'sx4 1rep PR

    Close grip bench on a bench Im not used to without a lift off or spotter so it was ****.
    135x5
    225x5
    255x3
    275x1 left my belt sittin on one side of the bar on accident so I just rakced it probably would have hit 2
    225x7

    elbows out dumbell extensions
    20x10
    40x10
    50x6 PR I think.

    Pushdown
    Stackx18
    2x20 light weight

    Dumbell curls
    25'sx10
    40'sx10
    50'sx10

    Im currently trying to drop a couple lbs of fat in the next 3 weeks for school and I also want to pause bench 360x1 durring this time.

    Diet looks like so.

    Breakfast
    3eggs
    1hamburger
    cheese
    1-2cups chocolate milk
    2 poptarts

    Workout

    2 poptarts
    2scoop whey
    1 cup chocolate milk
    alot of watter mellon


    2 hamburger pattys


    2 coops whey
    spoon peanut butter


    1 chicken breast


    2 scoops whey
    spoon peanut butter

    Just basicaly carb timeing to get good workouts and speed up recovery. Its not the best diet but I will get stronger and lose fat with it.
    Last edited by Leeman; 07-31-2007 at 10:41 AM.
    YOU CANT BUY STRENGTH

  2. #2
    Team Chesticles! Unholy's Avatar
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  3. #3
    I Decide My Limitations Leeman's Avatar
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    lol...
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  4. #4
    Get your tickets... Gunshow's Avatar
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    your lifts are amazing for 16... you could clean up that diet alot though without really changing much. Instead of eating so many hamburgers, which i know is hard because i love burgers haha, just buy 90% lean ground beef and make your own... Alot less fat and alot more protein. Also try some rice cakes instead of poptarts, better carbs then sugary poptarts. What kind of routine do you do? Looks like today was just an accesory day? I'm guessing then that you do a body part split like 1. Chest 2.Back 3. Legs 4. Accessory(Shoulders and Arms)??
    Under Construction...

  5. #5
    I Decide My Limitations Leeman's Avatar
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    Quote Originally Posted by Gunshow View Post
    your lifts are amazing for 16... you could clean up that diet alot though without really changing much. Instead of eating so many hamburgers, which i know is hard because i love burgers haha, just buy 90% lean ground beef and make your own... Alot less fat and alot more protein. Also try some rice cakes instead of poptarts, better carbs then sugary poptarts. What kind of routine do you do? Looks like today was just an accesory day? I'm guessing then that you do a body part split like 1. Chest 2.Back 3. Legs 4. Accessory(Shoulders and Arms)??
    Yeah its hamburgers or lean steak. These hamburgers have alot of fat in them they are 310 calories with 17 grams of protein to give you a idea. So Il probably go with steak or like you said make my own hamburgers because its just to much fat.

    I used poptarts because they are cheap taste good give good energy and recovery and kill my sugar craveings for the day. Dieting is so much easier when you get to have food you love.

    As far as my training goes as soon as the muscle isnt sore or tired I work it out. I bench up to 3 times a week would squat 2-3 times a week and back work is usualy just to keep my back up to speed wich I sometimes did 5-6 days a week with very brief 1-3 excercise workouts.

    I see it like this a person could set up a split and it would work for them. But what if they are ready to hit triceps and they have to wait another 2 days thats no good. Or what if they still have alot of energy after thier workout or they have no energy to do the workout. Thats why I usualy go by feel for assistance stuff.
    ___
    For the next 3 weeks I will work my reps with 360 down from a 3 board to a 1 board and eventualy bench it from my chest on the third week if everything goes as planned.

    Any way here is my bench plan to hit 405-425 in the next 33 weeks it goes into action in 3 weeks... lot of diversity with a couple back off breaks to bring up my rear delts lats and rotator cuffs to get them ready for the beating of a new bench program.

    This is my plan to pause bench 405-425 in the next 30 or below weeks.

    Week 1 Sunday
    Pause benching,2x8 265lbs
    5 board presses,375x5x?
    military press,2x10-155lbs
    static holds,3x400 5-20 seconds

    Week 2 Sunday
    Pause benching,2x8 280lbs
    4 board presses,375x4x?
    military press,2x10-160lbs
    static holds,3x400 5-20 seconds

    Week 3 Sunday
    Pause benching,2x5 295lbs
    4 board presses,375x4x?
    military press,3x6-170lbs
    static holds,3x420 5-20 seconds

    Week 4 Sunday
    Pause benching,2x5 315
    3 board presses,375x3x?
    military press,3x6-175lbs
    static holds,3x420 5-20 seconds

    Week 5 Sunday
    Pause benching,2x3 320
    3 board presses,375x3x?
    military press,3x4-180lbs
    static holds,3x440 5-20 seconds

    Week 6 Sunday
    Pause benching,2x3 335
    2 board presses,375x3x?
    military press,4x3-190lbs
    static holds,3x440 5-20 seconds

    Week 7 Sunday
    Pause benching,3x2 345
    2 board presses,375x2x?
    military press,3x3-195lbs
    static holds,3x450 5-20 seconds

    Week 8 Sunday
    Pause benching,1x2 360
    1 board presses,375x1x?
    military press,3x3-200lbs
    static holds,3x450 5-20 seconds

    Maxout. Sunday
    375 paused.
    ____________________________
    ____________________________
    ____________________________
    Week 9-12 Sunday
    Bench,4x3
    Yates rows,3x10
    Rows to sternum 3x10
    High pulls,3x10
    rotator cuff work,3x10


    Monday
    Dumbell shoulder press,4x?
    Dumbell incline,3x?
    Cable T bar rows 3x10
    cable rows to sternum 3x10
    High pulls,3x10
    rotator cuff work,3x10
    back delts,4x10

    Friday
    rotator cuf work,3x10
    back delts,3x10
    3x10 hammer curls
    __________________________
    __________________________
    __________________________
    Week 13-16 Blast your bench program, great shock program good for 10-40lbs
    Sunday Bench,5x3
    Rotator cuff 3x10

    mondayBench,5x3
    Rotator cuff 3x10

    Tuesday Bench,5x3
    Rotator cuff 3x10

    Wednesday Bench,5x3
    Rotator cuff 3x10

    Thursday Bench,5x3
    Rotator cuff 3x10
    Yates rows 4x10
    barbell curls 4x10
    ___________________________
    ___________________________
    ___________________________
    Week 17-20 Sunday
    Bench,4x6
    Yates rows,3x10
    Rows to sternum 3x10
    High pulls,3x10
    rotator cuff work,3x10


    Monday
    Dumbell shoulder press,4x?
    Dumbell incline,3x?
    Cable T bar rows 3x10
    cable rows to sternum 3x10
    High pulls,3x10
    rotator cuff work,3x10
    back delts,4x10

    Friday
    rotator cuf work,3x10
    back delts,3x10
    3x10 hammer curls
    ___________________________
    ___________________________
    ___________________________
    Week 21-29 weeks to record bench. Every workout useing rotator cuff work.
    Person who made this specific program guarantees 30lbs gained and I belive him its very different from everything else I have seen.

    Sunday
    Bench 90% 8-10 singels 30 seconds rest pause
    Close grip,4x5-6

    2 hour break

    Bench 90% 5 singels 12 seconds rest pause
    Barbell shoulder press 4x6

    2 hour break

    Bench 3xDrop set 95%x1 90%x1 85%x1 80%x1, no more than 12 seconds between reps
    scull crushers 4x6
    ___
    Tuesday
    Power rack pause benching to chest 6x3
    Relax speed bench 8x3 3 second pause completley relaxed.
    Yates row 4x10
    High pulls 4x10

    __
    Thursday
    Bench Max negavives 4x?
    Rack partials 4x3 not touching pins HEAVY.

    ___________________________________________________________

    Very long post but I guess my plan should be on the front page of my training log so I can get to it easier.

    Thats all for now.
    YOU CANT BUY STRENGTH

  6. #6
    I Decide My Limitations Leeman's Avatar
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    3 board presses
    barx10
    130x5
    225x4
    310x3
    360x4PR
    360x4PR
    360x3PR

    Bench pauseing just feeling the form
    135x20
    YOU CANT BUY STRENGTH

  7. #7
    I Decide My Limitations Leeman's Avatar
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    3 board presses again was feeling strong not sore so I thought Iwould give it another try.

    135 x 5
    225x5
    310x3 so easy
    360x4 again... it was just light touch and go last time it was paused and I seem to have more power when I pause it maybe its some kind of rebound or something..
    315x8 tired by now

    Regular pause benching
    225x2
    275x2
    315x1 slow rep lockouts must have wore me out.

    Il go to the gym in a little while and do some back work and then take a day or two off benching.
    YOU CANT BUY STRENGTH

  8. #8
    I Decide My Limitations Leeman's Avatar
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    Rack pulls below knees
    135x5
    225x3
    315x3
    405x1
    495x3 pain in my right hamstring glute tie in. Must be from not streching at all after I got injured. Still hurts to strech but im starting

    Shrugs
    135x10
    225x10
    315x10
    405x10

    barbell cheat curls
    135x5
    155x5
    170x3
    135x10

    face pulls
    3-4x10

    rear delt machine
    3-4x10

    Poor mans shoulder horn full range of motion reps
    25'sx8
    30'sx6
    15'sx8

    cable cross over machine for rear delts
    3x10

    more rotator cuff work useing pulley station....

    Im gonna do some streching right now to try and get some flexbility back and help my rack pulls.

    I used to be able to pull 620 from 4" below my knees, now Im at 495x3 just below my knees. What a dirty whore injury to have.
    YOU CANT BUY STRENGTH

  9. #9
    WBB Team Captain Coke's Avatar
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    Solid and strong sessions Leeman...started out excellently at around 14 years of age or so.
    Last edited by Coke; 08-03-2007 at 07:07 AM.

  10. #10
    I Decide My Limitations Leeman's Avatar
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    Quote Originally Posted by CoCoa View Post
    Solid and strong sessions Leeman...started out excellently at around 14 years of age or so.
    Thanks, it was actualy my 14th birthday. You have to be 14 to lift at the gym I go to so I jumped at the chance. Very strange because I had never thought about lifting until then, just never stoped since.

    Update on whats been goin on...

    Weight is 258.5-260.5 scale can never decide... my arms are slightly bigger and my waist is down about 1/2-1/4 " So I cant complain. Also Im feelin strong as hell tonight. I wish it was morning so I could handle 360 on 2board presses.

    Gonna test my close grip bench max tommorow after the board presses. Most I have ever done is 275x2 so even if I only hit 280 its a PR.

    Probably hit the gym a hour or two after that workout do 3x10 for the following.

    Rows
    Pulldowns
    facefulls
    Rear delts
    Rotator cuff work
    1x30-100barbell shrugs to finnish off upper back work.

    Then very very light 2x20 for the following, just to speed up recovery...
    cable flys {upper andlower chest}
    Pushdowns
    dumbell shoulder press



    Then come stuff myself with food and do some light streching and a contrast shower.

    Cant wait!
    YOU CANT BUY STRENGTH

  11. #11
    I Decide My Limitations Leeman's Avatar
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    2 board presses
    130x3
    130x3
    130x2
    220x2
    310x1
    360x2 barley missed 3 PR! +pauseing
    360x2 +pauseing
    370x2 PR BABY! very brief pauses

    Close grip
    220x1
    280x1
    300x1
    310x0

    Scull crushers taken to shoulders
    130x5
    130x6
    130x7
    130x8
    130x14

    Right arm was 1mm under 19inches 1/4th inch bigger than ever before and I lost 7 lbs since it was that big. If i would have curler I would have been lookin jacked as hell.

    at 12 Il hit the gym again for that workout I talked about earlier.


    Side notes, my sticking point is 2-3board so I can probably bench 360 right now but lets just keep going for the hel of it. I got 15 days to get 360 so I can fit in another 5 bench days at least!

    Top bench at my school is 325 wont they be suprized lol!
    YOU CANT BUY STRENGTH

  12. #12
    I Decide My Limitations Leeman's Avatar
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    T bar cable rows
    4x10

    pulldown
    3x10

    face fulls
    3x10-20

    rear delts
    3x10

    poor mans shoulder horn
    30'sx8
    20'sx2x10

    hammercurls
    50'sx2x10

    cable flys,light
    2x10

    pushdowns,light
    2x10

    front raises
    10'sx2x10

    dumbell flys just for the strech
    20'sx2x3


    barbell shrugs
    225x60

    Nice fast workout.
    Last edited by Leeman; 08-05-2007 at 11:14 AM.
    YOU CANT BUY STRENGTH

  13. #13
    WBB Team Captain Coke's Avatar
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    Good job both efforts, ace push day numbers.

  14. #14
    I Decide My Limitations Leeman's Avatar
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    2 board presses
    130x3
    130x3
    220x3
    310x1
    360x1
    370x2 pervious PR
    380x1 PR

    Shoulder press seated no back to the seat starting from the bottom position. Same grip asmyclose grip bench
    130x3
    150x1
    180x1 PR
    200x1 PR
    225x1 very very slow PR

    Scull crushers to shoulders
    130x5
    150x5

    regualr scull crushers
    90x22-PR first 16 strict least 6 useing a bit of momentum.

    Im gonna go test my rep max curl and do some back work with light shoulder chest and tricep workjust to get the blood flowing.
    YOU CANT BUY STRENGTH

  15. #15
    I Decide My Limitations Leeman's Avatar
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    Cheat curls.
    90x3
    130x2
    190x3 5lbs + 3rep PR.
    135x14

    Rows
    135x8
    220x10
    220x10
    220x10
    220x10

    bench
    barx100
    barx100

    cuban presses
    barx8
    barx8
    barx8


    Foam roleing to fat akward and weak/injured todo it right. short contrast shower, light upper body streching.
    YOU CANT BUY STRENGTH

  16. #16
    I Decide My Limitations Leeman's Avatar
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    Quote Originally Posted by CoCoa View Post
    Good job both efforts, ace push day numbers.
    thanks man!
    YOU CANT BUY STRENGTH

  17. #17
    WBB Team Captain Coke's Avatar
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    Looking super with the PRs...crazy set of cheat curls with 190lbs.

  18. #18
    Breaker of Skulls Guido's Avatar
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    You are one big kid! A physical freak of nature if I do say.

    Those are some very strong board presses, especially the 360x2 2 boards. Your training methods are unorthodox but seems to be working okay for you. Keep it up!
    5'9" 195 lbs
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  19. #19
    I Decide My Limitations Leeman's Avatar
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    Quote Originally Posted by CoCoa View Post
    Looking super with the PRs...crazy set of cheat curls with 190lbs.
    thanks
    YOU CANT BUY STRENGTH

  20. #20
    I Decide My Limitations Leeman's Avatar
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    Quote Originally Posted by Guido View Post
    You are one big kid! A physical freak of nature if I do say.

    Those are some very strong board presses, especially the 360x2 2 boards. Your training methods are unorthodox but seems to be working okay for you. Keep it up!
    lol thanks

    I try new things alot.
    YOU CANT BUY STRENGTH

  21. #21
    I Decide My Limitations Leeman's Avatar
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    Last day of 2 board presses, feeling weak today just woke up bad breakfast
    130x3
    130x3
    130x5
    220x3
    310x1
    330x1
    360x1
    390x0 ****...
    360x1 hard as all hell

    seated shoulder press with slight angle to the seat not straight up, bar started from thetop taken to chin
    135x5
    185x5
    225x3 PR
    250x0 ****

    close grip bench like I always do them.
    130x3
    220x3
    270x1
    315x1 15lb PR

    Wide grip Pullups "total weight" I dont do pullups so I suck at them.
    268x1
    275x1PR I think
    288x1PR!
    300x0 damn...

    Close grip floor presses with 15lbs lbs of chains just for the hell of it.
    Not includeing chain weight....
    130x6
    150x5
    200x3
    220x3
    240x3
    260x1 PR!

    My old floor press max was 260 now I have it close grip with chains so thats good.

    Im pissed off I missed 390 and then was to weak to hit 360 for reps but thats how it goessometimes.

    Next three workouts I will bench to my chest and hopefully get to a 360-370 bench.
    Last edited by Leeman; 08-08-2007 at 10:39 AM.
    YOU CANT BUY STRENGTH

  22. #22
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    damn bro, strong as hell in here, watch out, thats exactly where my ham hurts, its been a problem for months.
    2000 or bust

  23. #23
    I Decide My Limitations Leeman's Avatar
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    Quote Originally Posted by Stumprrp View Post
    damn bro, strong as hell in here, watch out, thats exactly where my ham hurts, its been a problem for months.
    Thanks,

    Yeah it sucks that I cant squat anymore the top squat at my school is only 475 I would have raped that for reps...
    YOU CANT BUY STRENGTH

  24. #24
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    i will say it to you what i say to all high school athletes..

    i hope you are squatting parallel or lower on that box, i see way to many high box squats, with the box height my school was using i would of hit 600+ lbs.
    2000 or bust

  25. #25
    I Decide My Limitations Leeman's Avatar
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    Second workout today.

    Yates rows
    135x10
    240x4x10

    Bench "no rest between variations"
    benching to chest BAR x 33
    Benching top half BAR x 33
    Benching to chest BAR x 33

    rotator cuff work
    8lbs 2x20

    Barbell shrugs
    220x70
    YOU CANT BUY STRENGTH

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