GR Journal

Actually, scratch that.

You're right, that would be a bad place for deadlift...

I was wanting to put dead's in on my upper body day, but I guess they will have to go on lower...

One sec...I'll edit that last post lol.

There, how about that?

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

Considering deadlifts are a p-chain exercises (mainly glutes) why are they on an upper day?

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yeah I just edited that. 

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

i would throw in a back exercize to your thursday, maybe rows since u did pullups on monday...otherwise that should work, could also put calves on both days
 
generally i dont do leg extensions and do leg press both days but u could do that too...if you want to hit bis again on thurs u can too, i just dont and do traps instead
 
hows the diet, you prob need a lot of food

bulking/strength training

soon to begin bill starr's 5X5

current maxes: 
squats: 255
deadlifts: 300
bench: 185
oh press: 125
goals for jan 1:
squats: 300
deadlifts: 350
bench: 210
oh pressL 145 

Honestly lately I haven't been strict on a certain ratio, just been eating a lot. And yes I do need a lot lol. I'm not as severe as Veg on the ecto scale, but I'm up there.

What would be a good ratio? 40:35:25  carbs:pro:fats? I'm probably going to need near 4000cals to make serious gains, but I'll probably go a week or so at ~3500 and see how that works out...

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

35 pro is higher than youd need. i would eat more carbs, generally maybe like 50-25-25 or something...i wouldnt worry about too strict of a diet just a lot of food, esp carbs and fats to spare protein.
 
yeah id generally see what calories you need to start gaining, then from there just add more when either you stop gaining or strength isnt improving, etc.

bulking/strength training

soon to begin bill starr's 5X5

current maxes: 
squats: 255
deadlifts: 300
bench: 185
oh press: 125
goals for jan 1:
squats: 300
deadlifts: 350
bench: 210
oh pressL 145 

Ok, because I've had problems with my shoulders in the past (see earlier workouts), should I do OH press on a smith machine at first?  I really do not want to mess up my shoulders again and have to sit out of lifting...

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

i dont really know what to tell you with that, ive never used a smith machine so im not sure about how mcuh different that would be...ive actually got a badish left shoulder that i injured playing baseball then once again during a set of db press where it basically rolled backward and like collapsed, not cool. so yeah, be careful with shoulders, they seem pretty easy to injure. after that i took some time off of direct work and then worked back up and im all good with it.
 
i would start w low weight and work back up (either free or smith, id ask some more people about that and describe your shoulder) and not push for that last rep until its built back up to normal

bulking/strength training

soon to begin bill starr's 5X5

current maxes: 
squats: 255
deadlifts: 300
bench: 185
oh press: 125
goals for jan 1:
squats: 300
deadlifts: 350
bench: 210
oh pressL 145 

Mmk, I'll just keep it low until I feel comfortable with em...gracias for the help man.

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

Monday:

Bench - 2x5;1x6 @ 135
EZ Bar Rows - 3x8 @ 100
Seated Arnold Press - 3x8 @ 20
Close Grip Bench - 4x6 @ 110
Straight Bar Curls - 3x8 @ 65

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

Tuesday

Deadlift - 3x12 @ 155
Squats - 3x8 @ 155
Leg Extensions - 4x10 @ 115
Ab Work


Went fairly light on the deads simply because I haven't done them in a very long time. Want to get use to doing them again, check my form and everything...Had a little lower back pain last time I did squats so I dropped the weight some and worked on form and going lower. Felt pretty good overall.

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

Thursday

Bench - 1x6;2x5 @ 135
EZ Bar Bent Row - 3x8 @ 110
Decline Dumbell Press - 1x8;1x6;1x5 @ 50


Blah. My body feels like crap. I've been doing my routine lifting around 3:00ish and then strength training at the gym around 7 and MMA at 8 and it's starting to make a mark on me. Hopefully by next week I'll be adapted and be ok, but for now...I'm tired lol.

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

Monday
 
Bench - 1x7; 2x6 @ 135
Seperate Rope Gripped Pull-Ups - 1x7;1x5;1x7 @ BW
Close Grip Bench - 1x6;1x5;1x6 @ 115
DB OH Press - 3x10 @ 20
 
 
Shoulders are starting to feel a little better, might up the weight a little, we'll see. Bench is slowly going up, but I know a couple guys who are starting to juice because school is getting out and it kills me watching their weights go up so fast...but I'll get there. Once the bench hits 3x8 @ 135 I'll up the weight to probably 145 and go until I get it for 3x8, etc, etc...

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

Maybe your CNS is burning out with all the activities.. You taking anything good other than your buddies?

Wait...what? lol

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

Your central nervous system burning out is why you are getting tired.
 
What supplements are you taking?

Muscle Milk
Amino Acids
Fish Oils
a pre-workout...cant remember what it is. Black Powder maybe?

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

Wednesday
 
Pull-Ups - 1x25
Deadlift - 1x20;2x15 @ 135
Push Ups - 1x40; 1x10
Floor Swipers - 1x15;1x20;1x15 @ 135
Clean and Press - 2x20;1x10 @ 45
 
 
Was trying the 300 workout. Realized about halfway through the press' that I felt horrible so didn't hit those last 25 pull-ups. Kinda regrettin that but had to listen to my body. Figure I can try that once every week, or 2 atleast, and start timing myself.

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

Was slacking, getting back...again lol.

Bench - 1x12 @ 135
           1x8 @ 145
           1x4 @ 155

Chest-to-bar Pull Ups - 3x8

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

Bench (Chart for 200 1RM) - 1x8 @ 140; 1x6 @ 150; 1x4 @ 150; 1x3 @ 160; 1x2 @ 170; 1x1 @ 180; 1x4 @ 150
Wide Grip - 1x10; 1x6 @ 25 lbs hanging; 1x10
Deadlift - 2x6 @ 230
Bent Row - 3x10 @ 95

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

Here we go again...
 
Superset lifts A and B, C and D, E and F...
 
A) Flat Barbell Bench - 5x5 @ 160lbs
B) Weighted Wide Grip Pull-ups - 1x6, 4x5 @ 25lbs; Held final pull-up at top until failure.
 
C) Decline DB Press - 3x6; 1x5 @ 65lbs
D) Bent Over Barbell Row - 4x6 @ 120
 
E) Incline DB Press - 3x8 @ 45lbs
F) DB Reverse Flies - 4x8 @ 45lbs
 
 
Think my splits are going to be:
Day 1 - Chest and Back (lower reps)
Day 2 - Legs and Shoulders (8-12)
Day 3 - Bicep, Tricep, Forearms (lower reps)

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

Forgot to say that that workout yesterday was done with ~90 seconds of rest between each set. Which is ~4 minutes between sets of the same muscle group.
 
Today I was in a hurry and really just wasn't feeling good. Anddddd, the shoulders are hurting again.  I think I'm gonna cry lol. Whenever I lift my arms to almost parallel with the floor it just feels like my shoulders are grinding on bone, and people have commented to me about hearing it. Thinking maybe I should go ahead and have them looked at, but not sure what I expect a doctor to do other than tell me not to lift.
Same set up tonight, but cut it kinda short and went and did some light cardio with a couple friends. Cut my rest time down to <60 seconds between sets.
 
A) Squats - 4x8 @ 135 (Going down to at LEAST parallel)
B) Standing OH Press - 4x8 @ 65
 
C) Leg Extensions - 4x10 @ 100
D) Lateral Raises - 4x10 @ 15 (arms straight, strictly no swaying)
 
E) Seated Calf Raises - 3x10 @ 90
F) Front Raises - 2x10 @ 20

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

Tryin to keep up with my journal, doing push/pull/legs now...

Haven't kept note of my exact weights but this is about what my latest workouts have looked like...


Push
Flat Bench - 5x5 @ 165 (Finally got 200 up, weak I know but I'm gettin up there)
Standing OH Press - 4x10 @ 65
Either Tricep pushdown/dips/or close grip bench
Decline DB Press - 4x6 @ 65

Pull
Wide Grip Pull-Ups - 4x6 @ 25
Bent Row - 3/4x8 @ 120/125
Straight Bar Curls - 4x8 @ 70
Shrugs

Legs
Squats - 4x8 @ 135
Leg Extensions -
Calf Raises -
SLDL -


I've taken a couple days off and didn't write down my numbers so those are just from what I can remember right now. Want to get Deads and cleans worked into my pull day...should I drop bent row or what...advice?

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

Push

Flat BB Bench 
     3x5 @ 170

OH Press 
     1x8 @ 75
     2x8 @ 70

Close Grip Bench
     2x8 @ 125
     1x6 @ 125

Lateral Raises
     1x8 @ 20
     2x10 @ 15

Front Raises
     1x8 @ 20
     2x10 @ 15

Decline DB Press
     3x6 @ 60

Cable Tricep Pushdown
     1x10 @ 100
     1x8 @ 110
     2x8 @ 120
     1x6 @ 130

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

Legs

Squats
     3x8 @ 185

Leg Extensions
     4x10 @ 105

Seated Calf Raises
     4x10 @ 80

SLDL (Just starting these again, working on form, got a good stretch tho)
     3x8 @ 115

Abs

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

Healing up, first week back...right in the middle of our comp too. :(

Squats
   3x10 @ 135

Leg Press
   4x6 @ 225

Single Leg Extensions
   2x6 @ 25

Laying Hamstring Curls
   2x6 @ 55

Calf Raises
   4x10 @ 225

Abs

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

This might not apply here (and you might already know this), but if you are using the 45 degree sled for leg press, that sled weighs 65 lb, not45.  So if you put 2 plates on either side, that would be 245, not 225.

Oh, cool...then that was 245 :) lol

Actually ended up going back last night and played some ball and did a few more sets for legs...

Squats
   3x6 @ 165

Calf Raises
   3x8 @ 225


*SIDENOTE*
Went in today to do some upper body, and I still can't. :( I wanna cry lol.
I got through 3 sets of pull-ups and my wrist started hurting again. I can't do any pressed because it puts stress on my wrist, and I can't pull anything heavy because my wrist just won't hold up. I hate this. I'm popping ibuprofen left and right, icing it...it won't just heal up. :(

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

Still trying to recover, gonna try to take this whole weekend off andjust relax/heal up. Think I'll be starting Starting Strength once I getback, should be interesting. Couple pics from a few weeks ago...

Attached Image(s)

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

Squats
3x5 @ 175

45* Leg Press
3x6 @ 295

Calf Raises
2x10 @ 135

ATG Squats
1x10 @ 95

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.