Daniel's Journal

11/1

deadlifts
445 x 5
420 x 5
420 x 4

hang cleans
180 x 6
180 x 6
180 x 6
180 x 5

good mornings
115 x 7
115 x 7
115 x 7
115 x 7

did some calf work and standing cable oblique rows. Finished my carb up last night and i weighed in at around 212. i am going to try and borrow my buddies video camera here soon so i can tape my 5 plate dead attempt. pretty sure i will get it, its been a goal for awhile now so i cant wait to post that hopefully

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

11/2

flat bench
225 x 11+5+3

seated DB shoulder press
65's x 9+5+2

reverse bench
180 x 12+6+4

pullups(wide)
BW+20 x 7,7,7
chinups x 8,8 

seated rows
140x 12+6+4

BB curls
80 x 9+5+2

seated side laterals
17.5 x 12+6+4

dips(explosive)
BW x 15+7+4

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

11/3

back squats
345 x 6
345 x 5
345 x 4

jump squats
185 x 8
185 x 8

glute/ham raises
BW x 6
BW x 6
BW x 6
BW x 6

calves and core work. 

i am absolutely swamped with homework this week so going to the gym is the only break that i am really getting right now

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

11/4

incline bench
190 x 11+5+2

OHP
135 x 8+4+2

close grip bench
190 x 10+4+3

pullups(wide)
BW+20 x 6,6,6
Chinups x 8,8

standing DB rows
85's x 10+6+4

standing DB curls
35's x 10+5+3

seated side laterals
17.5's x 12+6+4

dips(explosive)
BW x 15+6+4

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

11/5

front squats
260 x 6
260 x 5
260 x 5

hang cleans
180 x 6
180 x 6
180 x 4
180 x 3

BB hip thrusts
265 x 7
265 x 7
265 x 7

calves and abs

I really, really like BB hip thrusts. If u really concentrate on explosively driving the weight up and squeezing your glutes and hamstrings at the top then you have a killer exercise. I strongly recommend these. On another note i am absolutely killing it in school right now haha so i am in a really good mood

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

11/6

flat bench
225 x 12+5+2

push press
165 x 10+4+3
(still getting my technique down on these so i kept it kind of light. These are killer when you do them rest pause style)

DB OH tri ext
65 x 10+4+3

pullups(wide)
BW+20 x 5,5,5
chinups x 7,7

t-bar rows
2plates+35 x 9+5+3

bb curls
80 x 8+4+3

seated side laterals
20's x 9+5+2

dips(explosive)
BW x 15+6+4

carb up starts tomorrow morning after depletion workout

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

11/8

deadlifts
450 x 5(damn!!!!!!!!)
425 x 4
425 x 4

hang cleans 
175 x 8
175 x 8
175 x 8
175 x 8

good mornings
115 x 5
115 x 5
115 x 5
115 x 5

barbell ab rollouts, calves

went back to my room and finished my carb up and did some foam rolling/soft tissue work. My 8 am class got cancelled so i am going to take advantage of the extra sleep.

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

11/9

flat bench
230 x 11+5+2

seated DB shoulder press
70's x 5+3+2

close grip bench
205 x 5+3+2

pullups(wide)
BW+20 x 6,6,6,6
Chinups(8 sec eccentric) x 6,6

seated row
150 x 7+5+2

standing DB curls
40's x 6+3+2

seated side laterals
25's x 6+4+3

dips(explosive)
BW x 16+7+4

I have been planning to take a few days off for some time now, but im making way too good of progress. Maybe i will take a couple off when i go home for thanksgiving....maybe haha

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

i like. great work! are you still competing?

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.

11/10

Back squats
350 x 5
350 x 4
350 x 3
340 x 4

jump squats
205 x 8
205 x 7
205 x 7

glute/ham raises
BW x 6
BW x 5
BW x 5

calves and abs

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

KublaKhan


i like. great work! are you still competing?

 

haha no i have never competed. All my friends think i should do an amateur bodybuilding show, or some sort of power lifting comp but i have never really considered it

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

Haha who needs a rest when all your lifts are steadily increasing. Keep up the great work =]
 
Also what's your diet look like on keto? Maybe throw down what you ate yesterday throughout the day?

Swollen 24/7

Supps: Whey, Mono, Fish Oil and Animal Pak.

Mcswollen


Haha who needs a rest when all your lifts are steadily increasing. Keep up the great work =]
 
Also what's your diet look like on keto? Maybe throw down what you ate yesterday throughout the day?

Typical Day
7:15 am - 5 egg omelette with spinach, ham, and cheese
11:00am -  large spinach and chicken salad with cheese and cucumbers, olive oil based dressing. And a giant plate of broccoli with olive oil!!!!!
2:00pm - tuna and mayo, almonds, huge plate of broccoli with olive oil
3:30pm - protein shake in water after workout
5:00pm - same as 11am
8:pm - broccoli and olive oil, natural PB

i might snack on some more almonds or PB if i get hungry later, just make sure u watch how many almonds/PB you are eating because there are some carbs. As you can tell i eat a lot of veggies! and i recommend u stuff your face with them as often as possible.

I also supplement with potassium, calcium, multi vitamin, fish oil, flax oil, and 5,000 IU of vitamin D a day.
Creatine and R-ALA on the weekends during my carb up

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

11/11

incline bench
205 x 6+3+2

OHP
160 x 5+1+1

reverse bench
200 x 6+2+2

pullups(wide)
BW + 20 x 6,6,6
Chinups(8sec eccentric) x 5,5

BB rows
200 x 6+3+1

BB curls
95 x 5+2+2

seated side laterals
22.5 x 6+3+2

dips(explosive)
BW x 14+6+4

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

11/12

front squats
265 x 5
265 x 4
265 x 4

hang cleans
185 x 5
185 x 5
185 x 5

BB hip trusts
275 x 5
275 x 5
275 x 5

did some fast/explosive calf work, core work, and some mobility drills. Still pushing myself real hard and i still haven't stalled

I need to throw up a progress pic here soon. i have put on even more size. weighing around 205 fully carb depleted

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

11/13

flat bench
255 x 7+3+1

push press
185 x 4+2+1

DB OH tri ext
80 x 7+2+1

pullups(wide)
BW+20 x 7,7,7
chinups x 7,7

BB rows
185 x 12+6+2

BB curls 
95 x 6+2+2

seated side laterals
30's x 5+2+1

jump rope HIIT for 12 minutes


did my depletion workout saturday morning and carbed up through sunday night

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

11/15

deadlifts
455 x 5
430 x 4
430 x 4
(screw going for 500 next week i am aiming for 415 or 420, going to tape it)

hang cleans
185 x 5
185 x 5
185 x 5

good mornings
115 x 6
115 x 5
115 x 5
115 x 5

explosive calf work, 3 sets BB ab rollouts

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

11/16

flat bench
250 x 6+3+1

seated DB shoulder press
65's x 8+4+1

close grip floor press
165 x 11+5+3

pullups(wide)
BW+20 x 7,7,7
chinups x 8,8

seated rows
140 x 13+5+3

standing DB curls
35's x 9+4+2

dips(explosive)
BW x 13+6+4

one day after the carb up and i weighed in at 200 even

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

11/17
back squats
355 x 4
355 x 3
355 x 2

jump squats
205 x10x3

glute/ham raises
BW x6x3

BB calf raises(explosive)
175 x 15x3

reverse crunches
8x4

On a side note my school, Gonzaga lost to michigan state by 4 points tonight in basketball. kind of disappointing because we were ahead the entire fuxking game!!!!!!

but we look really solid this year and we should make another good run

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

11/18

incline bench
195 x 9+5+2

OHP
135 x 10+3+2

close grip bench
190 x 11+4+3

pullups(wide)
BW+20 x 8,8,8
Chinups x 6,6

BB rows
175 x 10+4+3

BB curls
80 x 10+5+2

seated side laterals
20's x 10+5+2

explosive pushups
13+6+4

My motivation is still at an all time high. I get insanely amped up for every workout and i really take some time before each set to mentally prepare myself

I go back home for a few days next tuesday for thanksgiving and i was planning to take a few days off bu there is just no way i am going to do that right now haha

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

Wow, sounds like you have hit peak performance in your lifting, well, moreof it keeps going up! Congrats!
Those quads are huge !!!

vert work and cutting..
Vert-23" ish, almost rim, rim with 2 steps and hop..

Back then-180-185 day
Now-171-175 day

Goal-155

11/19

front squats
270 x 5
270 x 4
270 x 4
I think i could definitely get 3 plates now!

hang cleans
185 x5x3

BB hip thrusts
285 x5x3

shock jumps
6,6,6

calf raises(explosive)
3 sets

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

basketball4life


Wow, sounds like you have hit peak performance in your lifting, well, moreof it keeps going up! Congrats!
Those quads are huge !!!

 

thank you

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

11/20

DB bench
90's x 11+4+2

push press
160 x 10+4+3
(these are hard as hell to do rest pause style!)

seated OH tri ext
70 x 11+5+2

pullups(wide)
BW+20 x 8,8,8
chinups x 7,7

T-bar rows
2plates +30 x 10+5+2

preacher curls
75 x 10+4+3

seated side laterals
20's x 11+4+3

pushups(explosive)
13+6+4

normally i do some jumprope HIIT on fridays but my dorm is having a tournament style 40yd dash competition tomorrow so i figured i might as well try and stay as fresh as possible.

going to wake up and deplete around 10am and then carb up through sunday night. 

i am also going to post some progress pics when i go home for thanksgiving...I look sick!

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"