Thought I would start a new journal. I probably won't update it every workout, but I will try to get in as much as possible.
For anyone who reads this and does not know me I have been training for ~17 years and am completely drug free. I am 5'11" and currently ~228 lbs. My bodyfat is average, not high and certainly not low. I train primarily for strength. I don't think I can add much more lean size at this point without resorting to tissue building drugs, but I know I can add strength.
Today was upper body.
Incline dumbbell presses
81s x 10
131s x 4
131s x 4
Now, to clarify, I train at home and have Olympic collar adjustable dumbbells. The bars themselves weigh 11 lbs (I have weighed them), thus the odd weights I am using. I use 25 lb plates and smaller, thus the ROM on the presses is a bit shorter than with standard dumbbells.
I do these with a 7' Olympic bar between my legs and one end held down by a steel bracket I have bolted to the floor. I use a v shaped grip which I hook on the business end of the bar just before the collars.
3 45s x 7
5 45s x 6
6 45s and a 25 x 2
6 45s and a 10 x 3
I use good form on these with minimal heave.
Standing Barbell Curls:
135 x 6
185 x 2--- arms were pooped from the rows
My left elbow has been flaring up recently so I decided to try one arm overhead dumbbell extensions with a light dumbbell to work the tris a bit, but not aggravate the problem. I have different dumbbells for this than the ones mentioned above.
45 x 5R, 5L
I then did some standing calf raises with a barbell on my back.
225 x 14
That was all.