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  1. #1
    Rob Schilke | GFX Designer thecityalive's Avatar
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    thecityalive is dead meat

    The name is Rob. This is my training journal. It contains a combination of letters and numbers to document feats of strength.
    Last edited by thecityalive; 06-06-2013 at 09:45 PM.
    My training journal:
    thecityalive is dead meat
    Current RAW PRs:
    Bench:255 (9/30/13)
    Dead: 535 (1/12/15)
    Squat: 455 (1/8/15)
    Total: 1245 lbs.

  2. #2
    Rob Schilke | GFX Designer thecityalive's Avatar
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    6/30/11

    Weight: 174.6 lbs
    80 degrees

    Session duration ~1 hour
    Goal: re-acclimation, post-hiatus*

    Pre: 20 minutes dynamic foam rolling and stretching
    Warm-up: 3 rounds sledgehammer (various angles), 30-60 second rest, 50m sprint, repeat.
    Session:
    • towel grip pull ups 3x12
    • suspended ring push ups 3x12
    • bicep curls 3x15 (20/25/30)
    • dips 3x12
    • outdoor tire flip/ double jump 50mx2
    • suspended rows 2x12
    • lunge 50mx2


    very general day as it was my *first full session in a gym in about 4-5 months. Last semester flooded/ ruined my schedule and I unfortunately succumbed to it. However, even though I had not been in the gym for a while, during this time, I have been running 5-10k nearly two times a week. (with intervals in between). Along with playing in a summer roller hockey (want a great way to lose 5 pounds of sweat...there you go!) league, I have been somewhat keeping tabs on my general heath and fitness.

    Preliminary day photos to come.
    My training journal:
    thecityalive is dead meat
    Current RAW PRs:
    Bench:255 (9/30/13)
    Dead: 535 (1/12/15)
    Squat: 455 (1/8/15)
    Total: 1245 lbs.

  3. #3
    Rob Schilke | GFX Designer thecityalive's Avatar
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    7/1/11

    From this moment on, let it be assumed that I do some variation of foam rolling as my prestretch. I have been in love with it for a year now.

    Weight 174 lbs


    Warm up: 4x60 second sledgehammer drill - 30 second rest in between.

    GHD 25 lbs press 4x10 (arm) *Had to do a modified version of this because the GHD was someone elses equipment apart from my gym...assholes
    Triceps press downs 3x12
    Hang clean 3x10 @115
    Calf raises 3x12 @ 300
    Abdominal pulls 4x20 @ 35 lbs

    Pretty decent 2 day eval of where I am strength-wise. Granted, I didn't do any major lifts, but I suppose this was more for fatigue/endurance testing.

    Full program starts next week.
    My training journal:
    thecityalive is dead meat
    Current RAW PRs:
    Bench:255 (9/30/13)
    Dead: 535 (1/12/15)
    Squat: 455 (1/8/15)
    Total: 1245 lbs.

  4. #4
    Squat Heavy, Squat Often Cards's Avatar
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    welcome to journal land. What routine will you be running ?


    Best of luck with your goals.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
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  5. #5
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Thanks! I have narrowed down a schedule to my strength/ fitness level.

    Last full-time training cycle: ~5 months ago

    Starting stats:
    175.6 Lbs
    5'9"
    22 y/o

    Goals: Build mass, trim excess fat, over all stamina increase
    Lift goals: >>>>>???????????-?????????-??????<<<<<<<<


    DAY 1

    • Broad jump @ body weight: 4x4
    • Sumo deadlift @ 225*: 5x6
    • BB Bulgarian squats @ 80*: 4x8
    • Deadlift @ 275 <225 last 5 reps>: 3x8
    • Hack Squat @135*: 3x15
    • Seated calf raises@ 90: 4x10


    <*> Can increase or needs revision. Thoughts?
    Last edited by thecityalive; 01-05-2012 at 09:33 PM.
    My training journal:
    thecityalive is dead meat
    Current RAW PRs:
    Bench:255 (9/30/13)
    Dead: 535 (1/12/15)
    Squat: 455 (1/8/15)
    Total: 1245 lbs.

  6. #6
    Rob Schilke | GFX Designer thecityalive's Avatar
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    7/6/11

    Day 2

    Warm up: 6 1-minute rounds of 10lbs sledgehammer work.

    • Incline DB @ 60/arm 5x6 (60x2/55x3/50x2)
    • Neutral Grip pulldowns @ 140 4x6
    • Neutral DB Press @ 50 4x8
    • Bent-Over lateral raises @ 15 4x8
    • EZ Bar curls @ 25 4x6
    • Single arm preacher @ 20 2x25
    • Russian BB twist @ bar+25 3x16


    Updated this a day late but a few comments post-work out:
    Damn is my upper body out of shape. Didn't realize how off I was trying to incline DB press. Original workout called for a BB but I think I just overlooked it. Good pump though though out. I think it also shows my damn memory loss of what the hell lateral raises were...I remember looking at the list and scratching my head for a minute before I asked someone about what they were.

    NOTE: If unsure ask.


    I think one bonus goal is to increase my flat bench to 185 (what I used to get 6RM+ at) I have struggled to get my bench past 225 and I am really going to make a commitment to this. Diet changes are no problem, time to do battle in the gym.
    My training journal:
    thecityalive is dead meat
    Current RAW PRs:
    Bench:255 (9/30/13)
    Dead: 535 (1/12/15)
    Squat: 455 (1/8/15)
    Total: 1245 lbs.

  7. #7
    Rob Schilke | GFX Designer thecityalive's Avatar
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    7/8/11

    Day 3
    • Box Jump @ body weight 5x3 <*>
    • Front Squat @ 185x4, 135X1 (5x6) Can probably sustain this weight for all sets next week
    • Elevated DB Reverse lunge @ 90 4x8 <is this 16 total reps for one set?>
    • Weighted squat jumps @ 60 3x10 <FUN>
    • SHELC 3x8
    • Seated Calf raise @ 90 4x10 <increase>



    *<was unsure if I should have been box jumping on various heights or just one, FEED BACK PLZ>


    One of my more favorite days. I never see anyone front squat where I lift, makes me feel like a superior being. haha.
    Last edited by thecityalive; 07-11-2011 at 05:20 PM.
    My training journal:
    thecityalive is dead meat
    Current RAW PRs:
    Bench:255 (9/30/13)
    Dead: 535 (1/12/15)
    Squat: 455 (1/8/15)
    Total: 1245 lbs.

  8. #8
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Figure I'd make something in light of this journal.
    Background is 2011 in binary.
    My training journal:
    thecityalive is dead meat
    Current RAW PRs:
    Bench:255 (9/30/13)
    Dead: 535 (1/12/15)
    Squat: 455 (1/8/15)
    Total: 1245 lbs.

  9. #9
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Day 4

    Weight: 174.8

    Warm-up: 6 rounds battling ropes (1 minute).

    • Board press @ 185 6x3 <didn't have a board, improvised and used a towel> ***
    • Chest-supported row @ 100 5x6
    • Weighted 1/2 dips + 20 4x8
    • High pull @ 115 4x8
    • Single overhead DB press @ 30/arm 4x8
    • Ring push ups 3xfailure ......CHECK
    • Weighted chinups +20 3x8....EW
    • Russian BB twist @ 55 3x16



    REALLY surprised that I was able to bench 185 (even though board press doesn't allow for full ROM) for reps. You'd figure that a long hiatus from the gym would hinder my ability to do my old rep weight, but I suppose not. GRANTED, the bench was a bit shaky in the arms, but that will diminish over time as I retrain other smaller muscles and secondaries.
    Last edited by thecityalive; 07-11-2011 at 05:20 PM.
    My training journal:
    thecityalive is dead meat
    Current RAW PRs:
    Bench:255 (9/30/13)
    Dead: 535 (1/12/15)
    Squat: 455 (1/8/15)
    Total: 1245 lbs.

  10. #10
    Rob Schilke | GFX Designer thecityalive's Avatar
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    WEEK 2

    Day 1:
    Weight: 178.6
    • Broad jump 4x4
    • Sumo 5x6 @ 250 <easy mode>
    • Bulgarian 4x8 @ 135 smith
    • Deadlift 3x8 @ 300x2, 275x1
    • Hack 3x15 @ 135
    • Calves 4x10 @ 90


    Increase intensity on deadlift...300x3 easy next week. Lost 2 pounds post-lift from sweat. Today was a scorcher.
    Last edited by thecityalive; 07-11-2011 at 05:21 PM.
    My training journal:
    thecityalive is dead meat
    Current RAW PRs:
    Bench:255 (9/30/13)
    Dead: 535 (1/12/15)
    Squat: 455 (1/8/15)
    Total: 1245 lbs.

  11. #11
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Note: I should have been Romanian deadlifting instead of regular deadlifting. I think for now, I will alternate from sumo to regular deadlift as my first lift.

    No wonder why that 2nd deadlift felt so fatigued.
    My training journal:
    thecityalive is dead meat
    Current RAW PRs:
    Bench:255 (9/30/13)
    Dead: 535 (1/12/15)
    Squat: 455 (1/8/15)
    Total: 1245 lbs.

  12. #12
    Rob Schilke | GFX Designer thecityalive's Avatar
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    7/12/11

    Week 2 - Day 2

    Weight: 178.0 lbs
    Warm up: 6 1-minute rounds of battling ropes.

    • Incline BB @ 135 5x6
    • Neutral Grip pulldowns @ 140x1, 150x3 4x6
    • Neutral DB Press @ 50 4x8
    • Bent-Over lateral raises @ 15 4x8
    • Iso Lateral press @ 150 4x8
    • EZ Bar curls @ 40 4x6 (set weight of 40)
    • Single arm preacher @ 20 2x25
    • Russian BB twist @ bar+20x2, 10x1 3x16



    Real good pump with the incline BB press. increase weight next week....do push press and win.
    Last edited by thecityalive; 07-13-2011 at 08:42 AM.
    My training journal:
    thecityalive is dead meat
    Current RAW PRs:
    Bench:255 (9/30/13)
    Dead: 535 (1/12/15)
    Squat: 455 (1/8/15)
    Total: 1245 lbs.

  13. #13
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Day 3 7/15/11

    DAY 3

    Weight: 178.6
    • Box jump 5x3
    • Front squat 5x6 @ 185
    • Reverse DB lunge 4x8 @ 90
    • Squat jumps 3x10 @ 80
    • SHELC 3x8
    • Calf raise 4x10 @ 100
    My training journal:
    thecityalive is dead meat
    Current RAW PRs:
    Bench:255 (9/30/13)
    Dead: 535 (1/12/15)
    Squat: 455 (1/8/15)
    Total: 1245 lbs.

  14. #14
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Week 2 Day 4

    7/16/11

    1- Board Press 6 x 3 185 (increase)
    Chest-Supported Row, wide grip 5 x 6 100
    Weighted ½ Dips 4 x 8 70-75
    High Pull 4 x 6 60 sec 70-75
    Single Overhead DB Press 4 x 8 60 sec 70-75
    Blast Strap or Ring Pushups 3 x failure 45 sec Body Weight
    BB Rollouts
    Last edited by thecityalive; 07-16-2011 at 10:26 PM.
    My training journal:
    thecityalive is dead meat
    Current RAW PRs:
    Bench:255 (9/30/13)
    Dead: 535 (1/12/15)
    Squat: 455 (1/8/15)
    Total: 1245 lbs.

  15. #15
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Week 2 Day 4

    7/16/11

    1- Board Press 6 x 3 @185 (increase)
    Chest-Supported Row, wide grip 5 x 6 @100
    Weighted ½ Dips 4 x 8 +25
    High Pull 4 x 6 @115 (increase)
    Single Overhead DB Press 4 x 8 @50x1, 40x3
    Blast Strap or Ring Pushups 3 x failure
    BB Rollouts


    Post-workout: 6 rounds, battling ropes
    My training journal:
    thecityalive is dead meat
    Current RAW PRs:
    Bench:255 (9/30/13)
    Dead: 535 (1/12/15)
    Squat: 455 (1/8/15)
    Total: 1245 lbs.

  16. #16
    Rob Schilke | GFX Designer thecityalive's Avatar
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    7/18/11

    WEEK 3

    Day 1

    Weight 176.2
    Warm-up: Tire smash, battling ropes (replaced broad jumps with my sprint warmups)

    Sumo Deadlift
    • 295x6
    • 300x6
    • 300x6
    • 305x6
    • 315x6


    Bulgarian Lunge (increase weight next week)
    • 135x8
    • 135x8
    • 135x8
    • 135x8


    Romanian Deadlift (increase next week)
    • 135x8
    • 135x8
    • 185x8


    BB Hack Squat
    • 135x15
    • 185x15
    • 185x15

    Calves 4x10 @ 100
    Last edited by thecityalive; 07-18-2011 at 10:16 PM.
    My training journal:
    thecityalive is dead meat
    Current RAW PRs:
    Bench:255 (9/30/13)
    Dead: 535 (1/12/15)
    Squat: 455 (1/8/15)
    Total: 1245 lbs.

  17. #17
    Squat Heavy, Squat Often Cards's Avatar
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    nice deadlifts, does the routine call for 6s or?
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  18. #18
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Yeah, 5 sets of 6. Currenly modeled after the HCT12 4 day split with slight variation. Instead of weighted jump ropes, I do battling ropes.

    Keep in mind these are sumo deadlifts....frankly, I don't know how much easier or harder they are in comparison to regular deadlifts (All I know is sumo is more explosive hips than quads)

    Thanks for the feedback/ support, I hope to video some of these sessions soon.
    My training journal:
    thecityalive is dead meat
    Current RAW PRs:
    Bench:255 (9/30/13)
    Dead: 535 (1/12/15)
    Squat: 455 (1/8/15)
    Total: 1245 lbs.

  19. #19
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Today though Friday, I am forced to take off from this. Working 9:30pm-9 am shifts doing security for the Ann Arbor Art Fair. Gonna have to improvise. HELP!
    My training journal:
    thecityalive is dead meat
    Current RAW PRs:
    Bench:255 (9/30/13)
    Dead: 535 (1/12/15)
    Squat: 455 (1/8/15)
    Total: 1245 lbs.

  20. #20
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Looks like this will be a week off...

    damn it I hate hiatus. 9:30pm-9am is gonna wreck me. Only 2 more nights of this crap.
    My training journal:
    thecityalive is dead meat
    Current RAW PRs:
    Bench:255 (9/30/13)
    Dead: 535 (1/12/15)
    Squat: 455 (1/8/15)
    Total: 1245 lbs.

  21. #21
    Squat Heavy, Squat Often Cards's Avatar
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    what do you do for work?
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  22. #22
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Well aside from working at Powerhouse Gym, this past week (wed-friday) I was working 9:30pm-9am doing security on the streets of ann arbor.

    bad sleep schedule +nuts hours = me taking a short break

    in retrospect, I think I want to travel away from this hypertrophy plan.



    any ideas for a isolation routine build? Been considering lookin at other journals here, but I want to keep my goals of mass growth, and increased strength in mind. I think the 2 weeks that I had full goes to show that I am getting stronger and have more in the tank. Perhaps I should just ride out this hypertrophy routine for the month + another.
    My training journal:
    thecityalive is dead meat
    Current RAW PRs:
    Bench:255 (9/30/13)
    Dead: 535 (1/12/15)
    Squat: 455 (1/8/15)
    Total: 1245 lbs.

  23. #23
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Well today is the proving. I will be keeping on with this Hypertrophy routine until I further my research in building another routine.




    LOWER BODY EXPLOSION!
    My training journal:
    thecityalive is dead meat
    Current RAW PRs:
    Bench:255 (9/30/13)
    Dead: 535 (1/12/15)
    Squat: 455 (1/8/15)
    Total: 1245 lbs.

  24. #24
    Rob Schilke | GFX Designer thecityalive's Avatar
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    WEEK 4

    Day 1

    Weight 178 (TBH I forgot to weigh in today and I now feel like a jackass not recording it or even doing it. I was zoned)
    Warm-up: Start up jumps, dynamic stretching.

    Sumo Deadlift
    • 300x6
    • 300x6
    • 300x6
    • 315x6
    • 315x5, 335x1


    Bulgarian Lunge (increase weight next week)
    • 185x8
    • 185x8
    • 185x8
    • 185x8


    Romanian Deadlift (increase next week)
    • 185x8
    • 185x8
    • 185x8


    BB Hack Squat
    • 185x15
    • 185x15
    • 185x15

    Calves 4x10 @ 100

    I need to see a radiologist to X-ray my right tibia, I hope my break 3 years ago is holding up with the pins in there. I'm feeling it esp on the lunges.
    I love it when my deadlift goes up. I remember yelling "EASY MODE" after I 3-white lighted that lift. 405 is gonna be soon.
    Last edited by thecityalive; 07-25-2011 at 12:07 PM.
    My training journal:
    thecityalive is dead meat
    Current RAW PRs:
    Bench:255 (9/30/13)
    Dead: 535 (1/12/15)
    Squat: 455 (1/8/15)
    Total: 1245 lbs.

  25. #25
    Rob Schilke | GFX Designer thecityalive's Avatar
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    WEEK 4

    Day 2

    Weight 176.6

    Incline BB Press
    • 155x6
    • 155x6
    • 155x6
    • 155x6
    • 155x6


    Neutral Grip pulldowns
    • 140x6
    • 160x6
    • 160x6
    • 170x6


    Neutral DB Press (increase next week)
    • 55x8
    • 55x8
    • 55x8
    • 55x8


    Push Press
    • 95x8
    • 95x8
    • 95x8
    • 95x8


    Bent-Over lateral raises
    • 15x8
    • 15x8
    • 20x8
    • 15x8


    EZ Bar curls
    • 45x6
    • 45x6
    • 55x6
    • 55x6


    Single arm preacher (each arm)
    • 20x25
    • 20x25


    Russian BB twist
    3x16@ 45BB+10
    My training journal:
    thecityalive is dead meat
    Current RAW PRs:
    Bench:255 (9/30/13)
    Dead: 535 (1/12/15)
    Squat: 455 (1/8/15)
    Total: 1245 lbs.

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