Chalky's Journal

stats:

height- 6 feet 0 inches
weight- 205 lbs

best lifts as of today
bench- 275x2
dead- 455x1
squat- 275x5, don't hate on me here, I recently recovered from a broken ankle, building back up


my split is as follows but changes almost daily:

monday (push) - max effort day
flat bench press
incline db press
overhead press or some other db press for shoulders
cgbp or rgbp

tuesday (pull) - max effort day
deadlift
squat
sldl or good am
bent over row
chin ups or pullups
dc calves
maybe some bicep curls

wed- off

thursday (push)- speed/assistance work
speed bench
speed incline
jm press
some shoulder work

friday (pull)- speed/assitance
speed box squats
speed deads, sometimes off a block, sometimes sumo
sldl or good am, whatever I didn't do on tuesday
good girl/bad girls
db row
chins or pullups
bicep curls
calves

some shoulder/tri intensive speed work

started with OH press standing
135x5
165x3

Push press
185x3
185x1, ouch quad cramp

close grip bench speed work 60% of max
155x3 close grip, index on smooth
155x3, a little wider, hands in middle of knurling
155x3, wider still, pinky on ring
repeat 2x for a total of 9 sets

French press BB
95x5x3

60 rep shoulder raises (20 side, 20 front, 20 bent over)
1 set with 10lbs in each hand, no break, this was a killer.

So your on a westside based routine? Looks pretty good, nice deadlift.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

connelly


So your on a westside based routine? Looks pretty good, nice deadlift.

well, it's westside inspired, we will say that much.  I don't want Louie beating my ass over infringement rights lol.  I lift very instinctively, if I feel something lacking I put more emphasis on it, but that is my basic routine.

Looks like it has more volume of exercises how many sets do you do? Looks like a pretty good routine.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

on my max effort days my compounds are pretty heavy, I usually work up to a 3 or 2, sometimes 1 rep max and then drop the weight a small amount and push out 4 or 5 to failure for a couple more sets, my last bench day looked something like this

135x10
225x5
275x2
245x5x2
225x6x2

that's about 5 working sets, then I'll usually pump out about 3 or 4 more sets on incline. 

Any iso's I do are normally in the 8-10 rep range for as many sets as I feel necessary on that day.

my speed work is usually 2 to 3 reps done as fast as possible, 6-12 sets, 45s to a minute rest in between each set.

hey, welcome to the site =D

me and you are same heigth and weight...well i cant seem to stay above 200lbs.  right now probably floating at 197lbs.  other night weighed myself at 208 then next morning was like 195lbs LOL.  Body is confusing machine!

those are awsome numbers.  i recently started doing Push-Press and love it.  On your standing OH press do you go behind neck or in front top of chest?  thats hella heavy weight.  you got strong shoulders!  awsome routine btw.

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

Thanks for the welcome bud.

When I do presses I almost always press in front.  I wouldn't reccomend PBN's for beginners or people who lack flexibility in their shoulder joints and chest, it can cause some problems.  Some people can do more behind the neck because it is more in line with the center of your body, much the same reason why people can squat conventionally more than when they front squat.  Those overheads in my journal were down in front though. 

As long as you keep your body in a straight line without leaning they will both do relatively the same thing for you, which is give you stronger shoulders.  Face pulls would be a nice addition to help the rear delts and traps if they are lacking.

About your weight fluctuations, it is mostly a combination of being in an extremely fasted state in the morning (8+ hours on average) so basically you are burning calories all night but not eating anything to replenish them.  This, combined with the water you lose due to respiration and perspiration, all adds up to sometimes considerable amounts of weight.  This would be why many people look their leanest as soon as they wake up in the morning.

Judging from the posts you have made so far, it seems we have gained a valuable member.  Welcome to the boards, chalky.

NBSFighter


Judging from the posts you have made so far, it seems we have gained a valuable member.  Welcome to the boards, chalky.

Cheers bro, thanks for the welcome.

well I tried to get to a gym today, I really did, but I'm stuck here at the home gym.  I was set on pullin 460-470 today but all I have is 215lbs in plates.  Had to make do.

started off with some sldl to warm up the hammies
215x10x2

100 rep deads
conventional deads
215x20x3  ha, who needs cardio
sumo deads
215x20x2

squats narrow stance onto 10" block
215x10x2

Pull ups/Chin ups
widegrip pronated
bwx10
close grip supinated
bwx10
repeat 2x

T-bars
215x30
215x20

And that is where I cut it short, why you ask?  It's Christmas Eve, I don't need a fvckin reason.

That sucks a real gym would've been open I bet westside barbell is (: Looks like it was a good time for some 20 rep things though, 1-5 reps is gonna be like nothing.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

haha, I'd have to get my squat up before they'd even look at me, injuries suck!  I just canceled my membership at my previous gym because they told me to stop when I was rack pullin 5 plates.  Damn If I can't deadlift then you don't get my money.  Theres a p'ling gym right by me though so I'm gonna check it out in the next couple days.  Plus I wanna use chalk and I hate having to sneak it in my gym bag and clean the damn bars when I'm done haha.  Anyway's my back needs some heavy pullin soon, 500 isn't very far away

thats so funny that comment about the good/bad girl.  you could tell where my mind was LOL.  after you exlpained it i knew exactly what you are talking about and we dont have that here at the gym.  its a very small gym on a base in afghanistan.  it makes due though.  really cant wait till i get home and get back to a real gym. 

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

haha, a lot of people don't know what I'm talking about when I say it but don't worry your mind is in the right place.  Don't worry about lacking equipment though you have to make due with what you got, take my home gym for example, it kills me to only have 215 in plates, thats why I had to do 220 reps today lol.  It isn't necessarily a bad thing though, think about people that are locked up, they get pretty big off of a set of weights and a pull up bar. 

bla bla bla, still at home, still only 215 in weights lol

Tomorrow I'm going to that p'ling gym I mentioned and signing up.  They have a first month for 15 bucks deal, seriously can you beat that?  Especially a legit p'ling gym, can't wait.

Flat bench
215x12
215x7
215x4x2
215x3

Incline bb
185x5x3

CGBP
205x4
205x3x2

Lateral raises
10x12x3

seated shoulder press
135x5x3

at home i'm lucky to be close to an air force base so i can go to the gym there for free. 
 
i just noticed we have simalar upper body days.

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

That's good bro, I lift at school for free but I can't use chalk and they give me crap when I deadlift heavy every now and then.  Can't wait to get to this new gym though, it'll be different when pretty much everyone lifts more than me, good learning experience. 

I really need to buy some plates for my home gym though, 6-8 more 45's would keep me happy for a while.

KublaKhan

i just noticed we have simalar upper body days.

This is good to hear, I've tried a lot of crap over the years and this seems to do it for me, my bench has really shot up as of late, hopefully be puttin 315 up soon, I'll give it a month or so.

oh hell ya man!  thats beast.  if you look at the start of my journal to now you'll see how this routine has worked wonders for me on strength gains.  i've put one about 15lbs of good weight too.  i think i got some recent pics in there too.  i'm finishing my 6th week too.  wasnt planning on doing it this long, but why stop a good thing ya know. 

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

For sure man, I wouldn't do any major changes unless you hit a plateau, but always look at changing the routine last, usually it is a result of diet, sleep patterns, stress levels, and so on...and you know how the old line goes, if it ain't broke don't fix it.

QQ for me HAHA, my traps are killin from those clean and press's.  thats my new favorite lift.  i have too many favorite lifts >.<

anyways thats awsome the experience you've gotten as a PT and working at the college. 

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

Today was my do whatever the hell i want day

Squats
215x10x2

Zercher lifts
205x5x2 

Wide grip pullups, 5 sec neg
bwx10x2

Hang cleans
135x5x2
155x3x2

One arm deads for grip work
215x2 no chalk, equivalent of 430 on my grip, without chalk I'd say is pretty good

Dimmel deads
215x30x2

KublaKhan


QQ for me HAHA, my traps are killin from those clean and press's. 

haha I hear ya, thats the thing about OL's, I don't care for the sport, but I love what they do for my traps.

another day in the basement...

flat bench press
220x11
220x8
220x7
220x6

OH press standing
135x5x3
145x5

Side laterals ss. front
12.5x10x2 each

rgbp
135x8
185x4x2

cgbp
185x8x2

Chalky Palms


rgbp
135x8
185x4x2

whats the purpose of reverse grip?  just change things up a little?  i've actually never seen anyone do that before.

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

I do it a lot, it is a great tri exercise, just like normal bench but  reverse hold and shoulder width grip.  Best to do on a smithe but I had my girl spot me tonight ha.  Not fun unracking weight with your thumbs being the only thing between it and your face.

nice, i'll give it a shot.

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

Focused on legs and core today

Squats low bar
warmup
215x10x3

Front squats
135x10x2

One arm suitcase grip deads
135x5x3 each arm

sldl
215x5x3

BB row
135x10x3

Calf raises w/ bar on back
135x20
185x10

Just bought 2 more 45's so now I have 305 in weights :)  Heavy benchin scheduled for tonight, tune in.