I'm 29 years old man, 5'7'' 175lbs, I compete in the 181lb category in powerlifting, last year I finished first place in my category, with a 407lb squat, 374lb bench and 475 deadlift. I almost deadlifted 501, but the judge didn't want to accept it because he claims I didn't quite lock out. I have benched a lot more in the past, raw, when I was 185lbs I benched 455lbs, I have benched 405lbs for 5 reps at 180, I have fired my coach because I realized he made my bench weaker, but he did get my legs stronger. I have a six pack, my accumeasure calipers claim I have 6% body fat, I have 17 3/4'' arms, 13.5'' forearms, 7 1/4'' wrists, 24+''legs, 15'' calves, 47.5'' chest, all these measurements are cold measurements. My goals are:
I want 18'' arms by the end of these years....I'm almost there, I'm actually 17 3/4+'' right now, I'm like 1 line below 18'', I'll get there
I want to increase 1/2'' on my arms every year
I want to increase 100lbs + to my total every year
I want to get more ripped, I want to be as ripped as when I was 19 yrs old
My bench pressed has decreased a bit, but not that much. I don't have a work out partner anymore, that's why.
I'm doing speed benches with 275lbs for 3 reps, almost as fast as I used to do them
I have a very unorthodox way of training, which I know goes against pretty much you ever read in any book or magazine, but works for me
I train pretty much every day
I got to the gym twice a week, one day I do chest, back and some triceps and abs, and the other day is legs and abs
the rest of the days I work my arms either at home or at work, for short, but intense work outs
I've been training on and off since the age of 15, but I became pretty consistant since the age of 23
I'm all natural, and I have always been. I take supplements like kre-alkylyn creatine, No2, caffeine/ephedrine pills, and 17hd
I know how to fight and I consider myself a pretty good fighter, I've been in many fights in my life
I'm starting this journal to track my progress
Last time I went to the gym, I did legs:
rack deadlifts, pin at number 2: 135x2,225x1,315x1,405x1,495x1,585x1,675x1...I felt like I could've done more, but I didn't want to hurt myself, it was the very first time I've tried that exercise, I liked it a lot. I used straps on sets 5,6 and 7
I also used a powerlifting belt on sets 4, 5, 6 and 7
Then I did leg presses:1 plate on each sidex15 reps, 2 plates on each side x 10 reps, 3 plates on each side x 10 reps, 4 plates on each side x 10 reps, going deep, and slow.
Then I did leg extensions, 5 sets of 10, working up to 220 or something in the machine
Then I did lying leg curls, 5 sets of 10, working up to 90 or something on the machine
then I did 3 sets of 8 on the ab machine, with 90lbs on the machine. That was it
I'll be going to the gym today after church to do upper body work out (chest,back,triceps)
I'll tell you later how that work out went....