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Thread: Skinny Dude Tries to Get Stronger

  1. #151
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    Week 2


    Day 4 [ Saturday ] Squat Day – June 18/06

    Hamstrings to Calves Back Squat - Almost no improvement.

    90 x 10
    140 x 8
    170 x 8
    170 x 6 [ Last week I did 5 reps. ]
    180 x 5 [ same as last week. ]
    200 x 3 [ lol.. a small PR improvement. ]

    Front Squat – Hmm, try to work up to 3 x 6 from here.

    140 x 3
    140 x 3
    140 x 3


    Romanian Deadlift – Grip strength falling behind on last set. Do 210 lbs. for 3 x 5 next week.

    200 x 8
    200 x 8
    200 x 8 [ GRIP …. Ahh it’s slipping away from hands. ]

    Dumbell One-Arm Rows – Use 65 lbs. for 3 x 6 next week.

    60 x 8
    60 x 8
    60 x 8 [ Lol these sets were getting sloppy…]

    Chin-Ups –

    BW 1 x 8
    BW 1 x 5
    BW 1 x 5 [ I was weaker with these this session. ]
    BW 1 x 8 [ Partials from top to half of ROM. ]
    BW 1 x 6 [ Partials from bottom to half of ROM. ]

    Hammer Curls –

    25 x 6
    25 x 6
    25 x 6

    Reverse Wrist Curl –

    10 lbs. 2 x 10


    Deadlift static hold –

    190 lbs. 2 x 30 second holds


    Behind the back Wrist Curl –

    100 lbs. 2 x 6
    Last edited by SkinnySadMan; 06-18-2006 at 08:25 PM.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  2. #152
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    Week 3

    Hours of sleep today: 2 hours.

    Day 1 [Monday] Heavy Bench Day – June 19/06

    Barbell Flat Bench Press - Add +5 lbs. next week to all sets.

    90 x 12
    75% [ 155 ] x 6
    75% [ 155 ] x 6
    80% [ 165 ] x 5
    80% [ 165 ] x 5
    85% [ 175 ] x 4 [ Struggling on 4th rep. ]
    85% [ 175 ] x 4 [ Barely. ]

    Incline DB Bench – Added +5 lbs. this week at 3 x 6. It was rather easy.

    50 lbs. 3 x 6

    Weighted Dips – Added +5 lbs. this week at 3 x 6.

    BW+55 3 x 6 [ Last 2 reps were getting hard, otherwise it was almost easy. ]

    Rotator Cuffs –

    Cuban Presses -

    35 lbs. for 3 x 10

    L-Lateral Raise -

    15 lbs. dumbells 1 x 6

    Side Lying Dumbbell Abduction to 45°

    7 lbs. dumbell 2 x 12
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  3. #153
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    Week 3

    Day 2 [ Wednesday ] Deadlift Day: June 21/06

    Deadlift – The goal is 340 x 1 deadlift. It would be nice if I can achieve this before September. Although I am not sure; who knows, I might pull even more than 340... or even less. So I got 4 months to put +40 lbs. on my deadlift max.

    140 x 8
    240 x 6
    280 x 3
    280 x 3
    280 x 3
    280 x 3

    Speed Pulls – 8 x 3

    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3

    BB Rows – Crap, I forgot that I used 135 lbs. last week, damnit.

    130 lbs. 3 x 8 [ I kind of hitched the last rep. ]

    Chinups – God damn my wrists are hurting… a bit :o Work up to 5 full reps on each set.

    BW+35 lbs. x 5
    BW+35 lbs. x 5
    BW+50 lbs. x 3
    BW+50 lbs. x 4

    Lol forgot to do the partials.

    Barbell Good Mornings – PR of +4 total reps this week.

    140 x 10
    140 x 10
    140 x 8 [ ROM started to get smaller. Wouldn't want to snap my lower back in half. ]

    Military Press – PR of +3 total reps this week.

    100 x 8
    100 x 8
    100 x 5 [ I tried to go for 8 but 6th was failure. ]

    Lateral Raise – Keep this the same next week.

    20 lbs. 2 x 10

    Front Raise – Keep this the same next week.

    20 lbs. 2 x 10
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  4. #154
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    Good session skinny. I say the Deadlift goal is very possible. Just keep eating and have confidence when pulling that crap! Just do it!
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  5. #155
    Senior Member karsel's Avatar
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    Havent dropped in for a while. Looking strong, keep it up mate.
    You can't flex cardio

  6. #156
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    Thanks for dropping by, I don't really respond to the training journals either (when I got something to say, 3 other people had already said it)... I read some journals from time to time though.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  7. #157
    mmm... meat... ottomanart's Avatar
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    Quote Originally Posted by SkinnySadMan
    Hours of sleep today: 2 hours.
    Wow... whats up with that....?!?!?!?!

    The lifting looks good man. Keep at it!
    "I lift, I sleep, I work, I eat (a lot), I run and then... I do it all over agian!"
    "Lifting is like a box of chocolates... onces you start you can't stop!"

    Keep my body weight below 200lbs (for now)
    Aug 10 ('06)Bench: 115kg ______ goal by Dec 31: get back up to 115kg
    Get both my Dead and Squat above 120kg before 2008

    journal

  8. #158
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    I have delayed sleep phase syndrom. I don't work full time so my schedules get changed sometimes.

    I shoulda took melatonin that night.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  9. #159
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    Week 3

    Day 3 [ Friday ] Speed Bench Day: June 24/05 (It's 3:42 a.m. just finished my workout lol...practically Saturday )

    Speed Bench – Use 125 lbs. next week.

    90 x 12 (Not speed, just warm-up)
    60% [ 120 ] x 3
    60% [ 120 ] x 3
    60% [ 120 ] x 3
    60% [ 120 ] x 3
    60% [ 120 ] x 3
    60% [ 120 ] x 3
    60% [ 120 ] x 3
    60% [ 120 ] x 3

    Close Grip Bench Press Triples – This was rather easy, I struggled the most on very last rep, still I didn’t struggle too much. +5 lbs. next week at 5 x 4.


    155 x 5
    155 x 5
    155 x 5
    155 x 5
    155 x 5

    Skull Crushers – Keep these the same until they feel really easy. Work to 3 x 10.

    +55 x 6
    +55 x 6
    +55 x 5 [ Struggling a lot...did not go for 6th ]

    Tricep Overhead Extension – Keep these the same for next week.

    25 x 6
    25 x 6

    Tate Press –

    25 lbs. 1 x 12
    25 lbs. 1 x 12

    Rotator Cuffs –

    Cuban Presses – Not sure if I’m doing these properly lol.

    35 lbs. for 3 x 12

    L-Lateral Raise -

    15 lbs. dumbells 1 x 8

    Side Lying Dumbbell Abduction to 45°

    7 lbs. dumbell 2 x 12
    Last edited by SkinnySadMan; 06-24-2006 at 08:02 PM.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  10. #160
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    Week 3

    Day 4 [ Saturday ] Squat Day – June 24/06

    Hamstrings to Calves Back Squat – I hate squats. God damnit I hate doing squats. Holy crap, damn man I hate doing squats!

    90 x 10
    140 x 8
    170 x 6 [ Did 8 reps last week. ]
    170 x 6
    180 x 5
    200 x 2 [ Did 3 reps last week. ]

    Front Squat – PR of +6 total reps from last week.

    140 x 4
    140 x 5
    140 x 6


    Romanian Deadlift – Alright, this is ridiculous. I am RDLing more than I can ATF squat, my forearms can’t even keep up with the intensity. I’m either going to drop these poundages or change the exercise. Negative -4 total reps this week.

    200 x 8
    200 x 6
    200 x 6

    Dumbell One-Arm Rows – Hmm I think this is the part where I get stuck.

    60 x 8
    60 x 8
    60 x 8

    Hammer Curls –

    25 x 8
    25 x 8
    25 x 8

    Reverse Wrist Curl –

    15 lbs. 2 x 10

    Behind the back Wrist Curl –

    100 lbs. 2 x 8

    Deadlift static hold –

    200 lbs. 2 x 30 second holds

    Chin-Ups –

    BW 3 x 8
    BW 1 x 5 [ Partials from top to half of ROM. ]
    BW 1 x 5 [ Partials from bottom to half of ROM. ]
    Last edited by SkinnySadMan; 06-26-2006 at 08:14 PM.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  11. #161
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    Week 4

    Day 1 [Monday] Heavy Bench Day –

    90 x 12
    75% [ 160 ] x 6
    75% [ 160 ] x 6
    80% [ 170 ] x 5
    80% [ 170 ] x 5
    85% [ 180 ] x 3 [ Failed half way of ROM, tried to fight it but… bah nothing. I nailed my pelvis bone with the barbell..didn't hurt though. ]
    85% [ 180 ] x 3 [ Barely. Almost gave up on last one. ]

    Incline DB Bench – I hate getting into position with these.

    50 lbs. 1 x 7
    50 lbs. 1 x 7
    50 lbs. 1 x 6 [ Almost failure. ]


    Weighted Dips –

    BW+55 3 x 6 [ These felt easier than last week. ]

    Rotator Cuffs –

    Cuban Presses -

    35 lbs. for 3 x 12

    L-Lateral Raise -

    15 lbs. dumbells 1 x 12 [ I rested inbetween some reps lol. ]

    Side Lying Dumbbell Abduction to 45°

    7 lbs. dumbell 2 x 12
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  12. #162
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    Week 4

    Day 2 [ Wednesday ] Deadlift Alternate Day: June 29/06

    Speed Box Squats – 8 x 3 [ Hamstrings to calves ]

    65% [ 135 ] – 8 x 3

    Speed Pulls – 8 x 3

    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3

    BB Rows – I used a more upright position.

    140 lbs. 4 x 6 [ These were rather easy. ]

    Chinups – Work up to 5 full reps on each set.

    BW+35 lbs. x 5
    BW+35 lbs. x 5
    BW+50 lbs. x 4
    BW+50 lbs. x 4


    Barbell Good Mornings – Going to keep these the same.

    140 x 10
    140 x 8
    140 x 10

    Military Press – Holy crap, I remember when my 1 rep max for this was 110 lbs. ! I can rep it out now! I could of got 3 x 6.

    110 x 5
    110 x 5
    110 x 5

    Lateral Raise –

    25 lbs. 2 x 6

    Front Raise – PR of +4 total reps this week.

    25 lbs. 2 x 6
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  13. #163
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    This is what my typical average day would look like on days I work out:

    2:00 p.m. [ Wake up ] - Drink a Protein Shake
    3:00 p.m. [ Breakfast ]
    6:00 p.m. [ Lunch ]
    7:30 p.m. [ Drink pre-workout water; this ain't no shake but just water+dextrose+taurine. ] - Most of the time I drink coffee before.

    8:00 p.m. [ Work out ]
    10:00 p.m. [ Post Workout Shake+Creatine+Taurine. ]
    11 p.m. [ Eat food ]

    ...Stay up the rest of the night and eat more food if I feel like it.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  14. #164
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    Week 4

    Day 3 [ Friday ] Speed Bench Day:

    Speed Bench –

    90 x 12 (Not speed, just warm-up)
    60% [ 125 ] x 3
    60% [ 125 ] x 3
    60% [ 125 ] x 3
    60% [ 125 ] x 3
    60% [ 125 ] x 3
    60% [ 125 ] x 3
    60% [ 125 ] x 3
    60% [ 125 ] x 3

    Close Grip Bench Press Triples – These were rather easy/

    160 x 4
    160 x 4
    160 x 4
    160 x 4
    160 x 4 [ Getting the last rep was “almost” hard, otherwise easy. ]

    Skull Crushers – Keep these the same until they feel really easy. Work to 3 x 10.

    +50 x 6
    +55 x 6
    +55 x 5
    +50 x 5 [ Not sure if I should keep these the same or just lower the weight and go for more reps. ]

    Tricep Overhead Extension – Keep these the same for next week. I was like 1 rep weaker for these this week.

    25 x 6
    25 x 6

    Tate Press –

    25 lbs. 1 x 10 [ -2 reps from last week. ]
    25 lbs. 1 x 12

    Rotator Cuffs –

    Cuban Presses – Not sure if I’m doing these properly lol.

    40 lbs. for 3 x 8

    L-Lateral Raise -

    15 lbs. dumbells 1 x 8

    Side Lying Dumbbell Abduction to 45°

    7 lbs. dumbell 2 x 12
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  15. #165
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    WOAH!! I skipped Squat day because I was lazy!!!!

    Anyways...

    Week 5

    Day 1 [Monday] Heavy Bench Day – June 03, 2006

    90 x 12
    75% [ 160 ] x 6
    75% [ 160 ] x 6
    80% [ 170 ] x 5
    80% [ 170 ] x 5
    85% [ 180 ] x 4 [ Barely. ]
    85% [ 180 ] x 4 [ Barely. ]

    Incline DB Bench –

    50 lbs. 1 x 7
    50 lbs. 1 x 8
    50 lbs. 1 x 7 [ Almost failure on 7th. ]


    Weighted Dips –

    BW+55 2 x 8
    BW+55 1 x 6

    Abdominals – Man I had this pretty scary cramping up incident after the knee raises

    Saxon Side Bends –

    20 2 x 6
    15 1 x 6

    BW Hanging Leg raises - After the 2nd set I experienced PAINFULL stomach cramps. My abs were uncoordinately contracting ON THEIR OWN!!!!! It felt like my intestines were going to explode and I was going to die if it lasted any longer.

    2 x 8
    1 x 6

    BW Sit ups -bodyweight only.

    Rotator Cuffs – No rotator cuffs for this week.
    Last edited by SkinnySadMan; 07-08-2006 at 10:50 PM.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  16. #166
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    Week 5

    Day 2 [ Wednesday ] Deadlift Day: July 06/06 as I am posting this.

    Deadlift – The goal is 340 x 1 deadlift. It would be nice if I can achieve this before September. Although I am not sure; who knows, I might pull even more than 340... or even less. So I got 4 months to put +40 lbs. on my deadlift max.

    140 x 8
    240 x 6
    280 x 5 [ +2 reps PR. ]
    280 x 5 [ +2 reps PR. ]
    280 x 5 [ +2 reps PR. ]
    280 x 3


    Speed Pulls – 8 x 3 *** no speed pulls this session ( July 05/06 )

    BB Rows – Added 10 lbs. this week. Was having some trouble doing full ROM though.

    150 lbs. 3 x 6

    Chinups – Work up to 5 full reps on each set.

    BW+35 lbs. x 5
    BW+35 lbs. x 5
    BW+50 lbs. x 2
    -- I backed out… got lazy.

    Lol forgot to do the partials.

    Barbell Good Mornings – Added +10 lbs. this week.

    150 3 x 6

    Military Press –

    110 lbs. 2 x 6
    110 lbs. 1 x 4

    Lateral Raise – 25s too heavy stick with the 20s.

    25 lbs. 1 x 6, 1 x 4
    20 lbs. 1 x 8

    Front Raise – Keep this the same next week.

    20 lbs. 1 x 10, 1 x 12
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  17. #167
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    Week 5 Forgot to post this...posting it today.

    Day 3 [ Friday ] Speed Bench Day: July 7, 2006

    Speed Bench –

    90 x 12 (Not speed, just warm-up)
    60% [ 125 ] x 3
    60% [ 125 ] x 3
    60% [ 125 ] x 3
    60% [ 125 ] x 3
    60% [ 125 ] x 3
    60% [ 125 ] x 3
    60% [ 125 ] x 3
    60% [ 125 ] x 3

    Close Grip Bench Press Triples – These were rather easy/

    160 x 5
    160 x 5
    160 x 5
    160 x 5
    160 x 5 [ Almost failure on 5th rep, losing form as well. ]

    Skull Crushers – Keep these the same until they feel really easy. Work to 3 x 10.

    +50 3 x 6 [ Almost failure on last set last rep. ]

    Tricep Overhead Extension – Keep these the same for next week.

    25 x 6
    25 x 6

    Tate Press –

    25 lbs. 1 x 12
    25 lbs. 1 x 12

    Hanging Knee raise (or leg lifts… whatever…) –

    BW 3 x 12 – Hell, I have no idea what I could do to add weight.

    Saxon Side Bends –

    20’s 3 x 6

    Rotator Cuffs – No rotator cuffs this week.
    Last edited by SkinnySadMan; 07-08-2006 at 10:51 PM.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  18. #168
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    Week 5

    Day 4 [ Saturday ] Squat Day – July 9, 2006 12:51 A.M.

    Hamstrings to Calves Back Squat – Aim for 3 x 8 next week.

    140 x 8
    180 x 6
    180 x 6
    180 x 6

    Front Squat – Aim for 3 x 7 next week.

    140 x 6
    140 x 6
    140 x 4


    Romanian Deadlift – I dropped the weight down by negative 40 lbs. I don’t know why but I just did. Do 170 lbs. 3 x 10 next week.

    160 lbs. 3 x 10

    Dumbell One-Arm Rows – Add +5 lbs. next week at 3 x 6.

    60 x 6
    60 x 6
    60 x 6

    Pull Ups –

    BW 3 x 6
    Partials x 6
    Partials x 6

    Hammer Curls –

    25 3 x 6

    EZ-Curl bar Reverse Wrist Curls –

    +30 lbs. (15 lbs. on each side) – 3 x 6



    Deadlift static hold –

    200 lbs. 1 x 40 seconds [ I could barely do 30 seconds before. ]
    200 lbs. 1 x 25 seconds [ Felt a sharp pain somewhere on my back so had to stop. ]
    200 lbs. 1 x 30 seconds [ Ouch, my hands…]
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  19. #169
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    Week 6

    Day 1 [Monday] Heavy Bench Day – July 10/06

    Flat Bench Press - Added +5 lbs. to all sets this week.

    90 x 12
    75% [ 165 ] x 5 [ Aim for 6 reps next week. ]
    75% [ 165 ] x 5 [ Aim for 6 reps next week. ]
    80% [ 175 ] x 5
    80% [ 175 ] x 5
    85% [ 185 ] x 3 [ barely. Aim for 4 reps next week. ]
    85% [ 185 ] x 3 [ barely. Aim for 4 reps next week. ]

    Incline DB Bench – Add +5lbs. at 3 x 5 next week.

    50 lbs. 1 x 8
    50 lbs. 1 x 8
    50 lbs. 1 x 8


    Weighted Dips – I have a video if these, if anyone wants to see them I’ll post them on YouTube, I also have a video of the incline pressing.

    BW+60 3 x 6

    Abdominals –

    BW Hanging Leg raises –

    BW 2 x 12
    BW 1 x 9...rest a bit +3.

    Saxon Side Bends –

    15’s 3 x 6

    BW Sit ups – 3 x 15

    Rotator Cuffs –

    Cuban Presses -

    40 lbs. for 3 x 8

    L-Lateral Raise – [ No rest, must do right after the Cuban Pressing. ]

    15 lbs. dumbells 1 x 4… had to stop for a bit… 1 x 8

    Side Lying Dumbbell Abduction to 45°

    7 lbs. dumbell 2 x 12
    Last edited by SkinnySadMan; 07-12-2006 at 09:58 PM.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  20. #170
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    Week 6

    Day 2 [ Wednesday ] Deadlift Alternate Day: July 12/06

    Tested for 1 rep max on parallel squats, I did 90 x 8, 140 x 6, 230 x 1, 240 x 1, 250 x 1, and then 260 x 1. New PR = 260

    Speed Box Squats – 8 x 3 [ Hamstrings to calves ]

    65% [ 135 ] – 8 x 3

    Speed Pulls – 8 x 3

    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3

    BB Rows – [ Form getting sloppy...like bouncing the barbell. ]

    150 lbs. 3 x 8

    Chinups – Work up to 5 full reps on each set.

    BW+35 lbs. x 5
    BW+35 lbs. x 5
    BW+50 lbs. x 3
    BW+35 lbs. x 4…+2 [ ****EGO CHECK**** ]


    Barbell Good Mornings – Do Try for 4 x 8 next week.
    150 4 x 6

    Military Press – ****ing wrists...

    110 3 x 6 [ Last set was pretty hard, and my wrist is getting messed up. ]

    Lateral Raise –

    20 2 x 8

    Front Raise –

    20 lbs. 2 x 12
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  21. #171
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    Damn forgot to post the Friday workout.

    Here it is:

    Week 6

    Day 3 [ Friday ] Speed Bench Day: July 14/06

    Speed Bench –

    90 x 12 (Not speed, just warm-up)
    60% [ 125 ] x 3
    60% [ 125 ] x 3
    60% [ 125 ] x 3
    60% [ 125 ] x 3
    60% [ 125 ] x 3
    60% [ 125 ] x 3
    60% [ 125 ] x 3
    60% [ 125 ] x 3

    Close Grip Bench Press Triples – These were rather easy.

    170 x 3
    170 x 3
    170 x 3
    170 x 3
    170 x 3

    Skull Crushers – Keep these the same until they feel really easy. Work to 3 x 10.

    +50 4 x 6 [ Left Elbow = Starting to feel a sharp pain on the last set. ]

    Tricep Overhead Extension – Keep these the same for next week.

    25 x 6
    25 x 6

    Tate Press –

    25 lbs. 1 x 14
    25 lbs. 1 x 14

    Hanging Knee raise (or leg lifts… whatever…) –

    BW 2 x 15 – Hell, I have no idea what I could do to add weight.
    BW 1 x 8

    Saxon Side Bends –

    15’s 3 x 6

    Rotator Cuffs –

    Cuban Presses –

    40 lbs. for 3 x 10

    L-Lateral Raise -

    15 lbs. dumbells 1 x 8

    Side Lying Dumbbell Abduction to 45°

    7 lbs. dumbell 2 x 12

    AND Today:

    Week 6

    Day 4 [ Saturday ] Squat Day –

    Hamstrings to Calves Back Squat – Aim for 3 x 8 next week.

    90 x 10
    180 x 8
    180 x 8
    180 x 8

    Front Squat – Aim for 3 x 8 next week.

    140 3 x 7


    Romanian Deadlift –

    200 lbs. 2 x 6
    200 lbs. 1 x 8

    Dumbell One-Arm Rows – Try for 3 x 8 next week.

    65 3 x 6

    Pull Ups –

    BW 3 x 8
    Partials x 6
    Partials x 6

    Hammer Curls –

    25 2 x 8

    EZ-Curl bar Reverse Wrist Curls –

    +30 lbs. (15 lbs. on each side) – 3 x 8



    Deadlift static hold – Well…

    200 lbs. 1 x 40 seconds
    200 lbs. 1 x 35 seconds
    200 lbs. 1 x 25 seconds
    Last edited by SkinnySadMan; 07-15-2006 at 10:16 PM.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  22. #172
    Senior Member
    Join Date
    Nov 2004
    Posts
    1,326
    Week 7 Hours of sleep today: 14 hours !! I really have to ditch this oversleeping habit.

    Day 1 [Monday] Heavy Bench Day – July 17/06

    Flat Bench Press - Add +5 lbs. Next week.

    90 x 12
    75% [ 165 ] x 6 [ +1 rep from last week. ]
    75% [ 165 ] x 6 [ +1 rep from last week. ]
    80% [ 175 ] x 5
    80% [ 175 ] x 5
    85% [ 185 ] x 4 [ +1 rep from last week; barely completed. ]
    85% [ 185 ] x 4 [ +1 rep from last week; barely completed. ]

    Incline DB Bench – Tried for 3 x 9, I need to buy more smaller plates. Keep these the same for as long as it takes to be able to do 3 x 10

    50 lbs. 1 x 9 [ +1 rep from last week. ]
    50 lbs. 1 x 9 [ +1 rep from last week. ]
    50 lbs. 1 x 6 [ Negative -2 from last week. ]

    Total rep volume from these last week were actually the same.


    Weighted Dips – Keep these the same until it feels easier.

    BW+65 3 x 6 [ Barely did last set, I was struggling so much. ]

    Abdominals –

    BW Hanging Leg raises –

    BW x 15
    BW x 12
    BW x 12

    Saxon Side Bends – Try for 3 x 8 next session.

    15’s 3 x 6

    BW Sit ups – 3 x 15

    Rotator Cuffs – No rotator cuff training this week.
    Last edited by SkinnySadMan; 07-17-2006 at 11:23 PM.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  23. #173
    Senior Member
    Join Date
    Nov 2004
    Posts
    1,326
    Foods eaten today - see picture attached.

    Wow, lol about HALF of my total calories comes from Liquid shakes and the olive oil.
    Attached Images Attached Images
    Last edited by SkinnySadMan; 07-18-2006 at 02:15 AM.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  24. #174
    Senior Member
    Join Date
    Nov 2004
    Posts
    1,326
    Week 7

    Day 2 [ Wednesday ] Deadlift Day: There wasn't any changes (increases) in my numbers today... except for the Heavy deadlifting.

    Deadlift – Conventional Style.

    90 x 10
    240 x 6
    290 x 3
    290 x 3
    290 x 3
    290 x 3


    Speed Pulls – 8 x 3

    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3
    65% [ 195 ] x 3

    BB Rows –

    150 lbs. 2 x 8
    150 lbs. 1 x 6

    Chinups – Work up to 6 full reps on each set.

    BW +35 lbs. 2 x 5
    BW +35 lbs. 1 x 3

    Lol forgot to do the partials. <---- AGAIN forgot about this session.

    Barbell Good Mornings –

    150 2 x 8
    150 1 x 7

    Military Press –

    110 lbs. 1 x 7
    110 lbs. 1 x 6
    110 lbs. 1 x 5

    - Did not do any isolation movements this session...because I forgot to.
    Last edited by SkinnySadMan; 07-19-2006 at 10:23 PM.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  25. #175
    Senior Member
    Join Date
    Nov 2004
    Posts
    1,326
    Week 7

    Day 3 [ Friday ] Speed Bench Day:

    Speed Bench –

    90 x 12 (Not speed, just warm-up)
    60% [ 130 ] x 3
    60% [ 130 ] x 3
    60% [ 130 ] x 3
    60% [ 130 ] x 3
    60% [ 130 ] x 3
    60% [ 130 ] x 3
    60% [ 130 ] x 3
    60% [ 130 ] x 3

    Close Grip Bench Press Triples – These were rather easy.

    170 x 5
    170 x 5
    170 x 5 [ Woah! Barely! Just BARELY. ]
    170 x 4
    170 x 4

    Skull Crushers – Keep these the same until they feel really easy. Work to 3 x 10.

    +50 2 x 8
    +50 2 x 6

    Tricep Overhead Extension – Keep these the same for next week.

    25 x 7
    25 x 7

    Tate Press –

    25 lbs. 1 x 14
    25 lbs. 1 x 12

    Hanging Knee raise (or leg lifts… whatever…) –

    BW 2 x 15 – Hell, I have no idea what I could do to add weight.
    BW 1 x 10

    Saxon Side Bends –

    15’s 3 x 6

    Sit Ups -

    3 x 15
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

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