Well I've been perusing these forms lately and just looking through some of the journal I've noticed that they all seem to be from power lifters who can bench twice my bodyweight.
So I figured I'll just do my own journal here and it will be a really easy way for you guys to help critique my workout/nutrition etc and hopefully can help keep on on track.
As of right now I'm on the Rippetoe Starting Strength Routine bulk, with the exception that regular squats have been replaced by Hack Squats for a few reasons.
a) I'm terrible at squats, I can't even get parallel before I begin to lose my balance.
b) I have a bad bruise on my shoulder which prevents me from holding the bar up with any significant weight on it.
c) My legs are naturally much larger than any other part of my body, so I would like to try and balance everything out. When I'm wearing a t-shirt and shorts in the gym the difference from my hips to my thighs is very noticeable.
d) I don't have a spotter so I don't feel very safe
Anyways, this is what a normal workout looks like for me:
Hack Squats 3x5x150+Bar I'm not exactly sure what the bar weighs, but I'd estimate around 30lbs
Bench Press 3x5x70+bar By far my worst lift, my chest is my weak spot for sure
Deadlift 3x5x150+Bar I've noticed that with the squats and the deads, my upper body simply cannot hold the weight that I need to give my legs a good workout. In doing Hack Squats and Deads I'm always in danger of losing the bar and I can't feel much strain on my legs. Any advice on this? I have some gloves that I use to prevent the grib on the bar from tearing the flesh off my hands.
Weighted Decline Situps (25lb weight) - I can do 2x20 of these on a good day, but sometimes I'll go with something like a 3x20-12-8 (1 set of 20, then 12, then 8)
Decline Dumbell Bench Press - 3x5x45 (a replacement for dips)
Hack Squats 3x5x150+bar
Military press 3x5x50+bar
Bent Rows 3x5x50+bar
Weighted Decline Situps (25lbs 2x15-20)
Decline Dumbell Bench Press 3x5x45
Just a couple notes, I use the same bar on the deadlift, hack squat, and bench and a smaller bar on the Rows and Military Press.
I have to run to class but later on I'm going to post some pictures of myself. A little over a year ago I lost about 65 lbs to get down to about 168 (I am 6'0) and after starting a bulk I'm up to about 180; but I feel like I have too much body-fat around my midsection, so I may need to be cutting instead of bulking.