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Thread: Hard and Firm!

  1. #1
    Wannabebig Member
    Join Date
    Nov 2006
    Posts
    94

    Journal!

    Alright it is about time i post the journal ive been keeping. I started keeping in December and have been pretty much on top of it ever since. I am curently ~169lbs at 5'9". My three major lifts max at 155/225/285 (bench, squat, dead). I generally eat clean but sometimes follow Rhodes ways and chow down on some double cheeseburgers of godliness. I also tend to eat pizza a lot but i digress. I mainly stick to chicken/seafood/lean beef dinners with a couple of veggies and starches. Drink mlik with whey protein and eat tons of tuna and chicken for small meals. Also eat lots of nuts, fat free yogues, fruits/veggies, drink WATER!, etc etc.

    I am starting a 4-day split as of this week;

    Day 1:
    Deadlift 5x5 or a pyramid scheme
    BB Row 3x8
    Military Press 5x5
    Chin/pull ups 3x8 (switch weekly)

    Day 2: Kind of a misc day...you think this is a waste?
    ATF Squats 4x6 (is this a good set/rep ratio...never tried it)
    Bicep Work: 3x8 (mostly BB curls)
    Weighted Leg Raises/sit ups 3x8
    Slot for any given exercise i feel like trying out or improving on

    Day 3:
    Rest

    Day 4:
    Bench Press 5x5
    CG BP/Inclined BP:3x6-8
    Dips 3x8
    Some sort of tri work: 3x8

    Day 5:
    Squats 5x5
    Good Mornings 3x8
    Leg Extensions/lunges 3x8
    SLDL 3x5

    Day 6:
    Rest

    Day 7:
    Rest


    I want to hit around 190-200, judge where im at and then probably cut assuming i made enough muscle gains. I have gained a little fat since starting to work out late oct/early nov at around 140-150lbs...not sure...but overall im happy with my progress. This is to keep me movtivated...which is no problem thus far...and to obviously track my progress.

    Journal:
    12/2/07
    Deadlifts:
    165x5
    185x2x5
    200x2x3

    MilitaryPress:
    70x5x5

    Bent over BB row
    95x5
    115x4x5

    Shrugs
    95x3x8

    Bicep BB Curl
    45x8
    50x8
    55x6

    12/7/07
    Deadlift:
    185x5x5
    210x2x3

    Military press:
    75x5x5

    Bent over BB Row:
    115x5x5

    Bent over Row:
    35x3x8 (one 3x8 for each hand)

    Shrugs:
    35s in each hand x3x8



    12/11/07
    ATF Squats:
    135x5x5

    Lunges:
    Bw+50lbsx3x16 (8 steps with each leg)

    Leg Extensions:
    80x8
    90x8
    100x8

    Leg Curls:
    70x3x8

    BB Bicep Curls:
    55x8
    55x6
    55x4

    12/14/07
    Deadlift:
    195x3x5
    210x3
    230x1(failed)

    Military press:
    80x5x5

    Bent Over BB Row:
    95x2x5
    125x3x5

    Hurt neck. Stopped.

    12/16/07
    Bench Press:
    115x5
    125(5,5,4,4 (fail))

    Incline BP:
    95x5
    105(5,4,4,2(fail))

    BB Pull over:
    45lbx3x8

    Standing SC:
    35lbx3x8

    Leg Raises:
    BWx3x8

    12/18/07

    ATF Squat:
    145x5x5

    Leg Curls:
    75(8, 8, 6fail)

    Still Lunges:
    BW+50x2x16
    Bw+70x8

    BB Bicep Curls:
    55(8, 8, 6fail)

    Leg Extensions:
    90x8
    100x8
    110x8

    12/21/07
    Deadlifts:
    200x3x5
    210x3
    230x1(fail)

    Military Press:
    85x3x5
    85x4
    85x3

    Bent over DB Row:
    40x16
    45x16
    50x16

    Leg Raises:
    BW+5lbsx3x8

    Chinups:
    2(fail)

    12/23/07
    Bench Press:
    125lbsx3x5
    130x3(fail)
    135lbx1

    CG BP:
    95lbx(6, 5, 3fail)

    Incline B P:
    95x5
    105x3(fail)
    100x4

    Dips:
    Bwx3(fail)
    Bwx3(fail)
    Bwx3(fail)

    Tricep Extension:
    20x8 (getting used to movement)

    12/25/07
    ATF Squat:
    135x5
    150x5

    Squat:
    1652/25/07
    ATF Squat:
    135x5
    150x5

    Squat:
    165x3x5

    SLDL:
    135x5
    165x5

    Leg Extensions:
    100x8
    110x8
    120x8

    Leg Curl:
    75x3x8

    Walking lunges:
    50lbx3x16

    BB Curl:
    55x3x8

    12/29/07
    Dead lift:
    135x5
    185x3
    205x2
    225x1
    250x1 PR
    255x1(fail)
    255x1 PR
    205x3
    185x8

    Military Press:
    85x4x5
    85x3

    Bent Over BB Rows:
    115x5x5

    Chin ups:
    Bwx3(fail)

    Leg raises:
    BW+10x3x8

    12/31/07
    Bench Press:
    125lbsx3x5
    130x3
    135x1

    CG BP:
    95x3x6

    Incline:
    95x4x5

    Skull crusher:
    45x8

    Dips:
    BWx1
    Bwx3
    Bwx3

    1/2/08
    Deadlift
    Bp
    Squat with friend…didn’t keep track

    1/5/08
    Squat:
    165x5
    185x2x5
    195x3
    205x2 PR

    Leg Curls:
    80x2x8
    80x6(fail)

    Leg Extensions:
    105x8
    115x8
    125x8

    Bb Curls”
    60x3x6

    Leg Raises:
    Bw+20x4

    Gonna work abs/bW exercises on some off days to catch them up.

    1/7/08
    Dead Lift:
    185x5
    205X3
    225X2
    255X1
    275X1 PR
    185x3
    135x8

    Military Press:
    65x5
    85x6
    85x5
    95x3

    Bent Over BB Row:
    95x3x8

    Leg Raise:
    Bw+15x3x8

    Chinup/pullup:
    2/2

    1/10/07
    Bench Press:
    95x5
    115x5
    125x2x5
    140x1 PR
    145x1(fail)

    Dips:
    Bwx4
    BWx2x6

    CG BP:
    95x6
    105x2x3

    1/14/07
    Squat:
    135x5
    165x5
    185x2x5
    205x1
    225x1(very close to parallel)
    135x8

    Leg Extensions:
    115x8
    125x2x8

    Leg Curls:
    85x6
    85x2x8

    BB Curls:
    45x3x10

    1/17/08
    Deadlift:
    135x8
    185x5
    205x3
    255x1
    285x1(fail)grr
    205x5


    Military Press:
    65x5
    85x2x5
    95x5
    95x3

    Shrugs:
    45’s in each handx3x8

    Bent over Plate Row:
    45x3x16

    Dips:
    BWx5
    BWx8 PR

    1/20/08
    BP:
    95x5
    115x5
    125x5
    135x2
    145x1 PR
    150x1(fail)

    Dips:
    BWx8
    BWx6

    1/22/08
    BP:
    95x5
    115x5
    135x3
    150x1 PR
    125x5

    CGBP:
    95x6
    105x2x6
    105x4(fail)

    Dips:
    BWx2x6
    Bw+10x4

    Weighted Crunches:
    BW+25x3x8

    1/25/08
    Squat:
    155x5
    185x2x5
    205x2
    225x1 PR
    185x5

    Leg Curls:
    80x8
    85x2x8

    Leg Extensions:
    125x3x8

    BB Curl:
    60x2x8
    60x6

    Good Mornings: Getting used to them
    45x8
    60x8
    95x8

    1/27/08
    Dead Lift:
    135x5
    185x5
    205x3
    255x1
    285x1 PR
    205x5

    Military Press:
    75x5
    95[5,4,3]
    85x5

    Bent Over Row:
    95x8
    105x2x8

    Pull Over:
    45x3x8

    1/30/08
    BP:
    125x5x5

    CG BP:
    105x6
    105x2x6(fail)

    Dips:
    BWx7 (fail)
    BWx2x8 (fail)

    Lying triceps extension:
    45x3x8

    Didn’t record a week of lifting.

    2/11/08
    Squats:
    185x5x5

    Leg curl:
    85x3x8

    Leg Extension:
    125x3x8

    Good Mornings:
    105x3x8



    2/13/08
    Dead lift:
    185x5
    205x3
    255x1
    285x1
    300x1(fail)
    205x5

    Military Press:
    85x4
    95x2x5
    95x4
    95x3(fail)

    Lat Pullover:
    45x8
    50x2x8

    Pullups/Chinups
    2x3(half)

    2/15/08
    Worked out at UCF gym after free running.
    Did deadlifts, various back exercises with cables/machines, ab exercises.

    2/18/08
    Bench Press:
    95x5
    115x5
    125x5
    135x5
    145x1
    150x1
    135x2x5

    BB Bicep Curls:
    55x3x10

    Dips:
    BWx3x8

    CG BP:
    95x3x6…too tired so lowered weight this week on these.

    2/21/08
    Squats:
    185x3x5
    190x5
    195x5

    Good Mornings:
    95x3x8 (worked on form, a lot harder with correct form!)

    Leg Extensions:
    125x8
    135x2x8

    ATF Squats:
    95x8
    115x8
    125x8

    2/23/08
    BP:
    125x5
    135x3x5
    145x2
    155x1 PR
    135x5

    2/24/08
    Deadlift:
    205x5x5

    Military Press:
    90x5x5(failed on last rep of last set)

    Bent Over BB Row:
    95x8
    105x2x8


    Sorry for the longest text post ever
    Last edited by GuitarGuru; 02-26-2008 at 04:27 PM.
    Age: 19
    Weight: 176lbs
    Height: 5'9.5"

    Max-
    Bench: 185lbs
    Squat: 255lbs
    Deadlift: 300lbs

    Total: 740lbs

  2. #2
    Wannabebig Member
    Join Date
    Nov 2006
    Posts
    94
    2/27/08
    BP:
    125x5
    135x5
    145x1
    155x1
    160x1(fail)
    160x1 PR
    135x2x5

    Incline BP:
    95x8
    105x6
    105x8

    Dips:
    Bw+5x6
    BWx2x6

    Lever Row:
    125x3x8
    Age: 19
    Weight: 176lbs
    Height: 5'9.5"

    Max-
    Bench: 185lbs
    Squat: 255lbs
    Deadlift: 300lbs

    Total: 740lbs

  3. #3
    Skinny is an Insult Brad263's Avatar
    Join Date
    May 2007
    Location
    Chicagoland
    Posts
    307
    Good luck. Your bench seams pretty low in comparison to your other 2. But I guess everyones body is different.
    Age 24
    Weight 180lbs Goal 200lbs by 06/01/08
    Height 6'1"
    Journal
    Bench 150x6 Goal 200
    Squats 165x5 Goal 250
    Deadlift 205x6 Goal 300
    "Speed has never killed anyone, it's suddenly becoming stationary that will get you."

  4. #4
    Wannabebig Member
    Join Date
    Nov 2006
    Posts
    94
    haha yeah i dont know what it is. I hear working out with Db's then going back to the BB, in terms of bp, increases it after a platuea but i dont have any db's so im sticking to the BB. I have been upping my max by 5lbs about every week in the past 3 weeks so yeah hoepfully it catches up.
    Age: 19
    Weight: 176lbs
    Height: 5'9.5"

    Max-
    Bench: 185lbs
    Squat: 255lbs
    Deadlift: 300lbs

    Total: 740lbs

  5. #5
    Wannabebig Member
    Join Date
    Nov 2006
    Posts
    94
    2/28/08
    Squat:
    165x5
    185x5
    205x3
    225x2
    245x1 PR
    245x1
    185x5

    SLDL:
    165x3x5

    Leg Extensions:
    125x8
    135x2x8

    Good mornings:
    105x3x8
    Age: 19
    Weight: 176lbs
    Height: 5'9.5"

    Max-
    Bench: 185lbs
    Squat: 255lbs
    Deadlift: 300lbs

    Total: 740lbs

  6. #6
    Wannabebig Member
    Join Date
    Nov 2006
    Posts
    94
    3/2/08
    Dead Lift:
    205x5
    235x3
    255x2
    275x1
    295x1 PR
    300x1 PR
    205x5

    Military Press:
    80x3x8

    Kipping Chin Ups:
    BWx2x3
    BWx5

    Bent Over BB Row:
    115x5x5
    Age: 19
    Weight: 176lbs
    Height: 5'9.5"

    Max-
    Bench: 185lbs
    Squat: 255lbs
    Deadlift: 300lbs

    Total: 740lbs

  7. #7
    Wannabebig Member
    Join Date
    Nov 2006
    Posts
    94
    3/4/08
    Bench Press:
    135x5x5

    CG Bench Press:
    105x5
    115x5(fail)
    125x3
    135x1(fail)
    95x8

    Dips:
    BW+5x8
    BW+5x2x6

    Lever Row:
    135x3x8
    Age: 19
    Weight: 176lbs
    Height: 5'9.5"

    Max-
    Bench: 185lbs
    Squat: 255lbs
    Deadlift: 300lbs

    Total: 740lbs

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