GR Journal

Well alrighty then...I think I wanna keep the reps between 8-10 on most the lifts, and slip in some 3x5's for heavy days every now and then.

Thinking, once I hit 3x10 at a weight, up it and probably get 3x8...then stay at that weight until I get 3x10 and up it again. Think that'll work 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.

What I would do is 3x5 for compiunds, and 2x8-10, or 3x8-10 for the others.

Pull-Push-Legs

Pull:
Deadlift 3x5
Wide Grip Pull Ups 2x10
Bent Row2x10
Straight Bar Curls2x10

Push:
Flat Bench3x5
OH Press2x10
Close Grip Bench2x10

Legs:
Squat3x5
Lunges2x10
Leg Press2x10

President of the Emancipation Detoxification. DBB's oldest forum group, punching baby seals since 2/12/08

Mmk, I'll start tomorrow on leg day :(

What about substitutions? Like I said, wanna work power cleans in, any other suggestions? I suck at putting routines together 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.

I would swap deadlifts for powercleans when you do them.  I do my powercleans in their own workout though.

President of the Emancipation Detoxification. DBB's oldest forum group, punching baby seals since 2/12/08

Squat - 3x5 @ 205
Good Mornings - 3x8 @ 115
DB Lunges - 2x8 @ 50

Ab work

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 - 3x5 @ 170
OH Press - 3x8 @ 70
Close Grip Bench - 3x8 @ 125

Ab Work

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.

Good job GR whats your weight now?

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

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

Eh, low lol. Just over 150 still. I've really gotta up the calories...I'm starting to stall on my lifts and my weight hasn't changed in awhile...

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'm starting to stall with my weight to its hard eating enough i'm already eating like 3500 calories a day. When track season starts it's gonna be impossible to get enough calories i'll probably have to eat 5000 or atleast 4500.

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

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

You'll be able to man, just keep workin hard...you're already on the right track.

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 just realized I didn't record my last pull workout...think it was:

Deadlift - 3x5 @ 270
Straight Bar Curls - 3x8 @ 70
?
Pull Ups

I can't remember what else I did, I'm drawing a complete blank lol. But today is pull day again, so I'll be updating again later...

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.

Deadlift- 3x5 @ 275
Pull Ups - 2x6;1x4 @ 35
Bent Row - 3x8 @ 135
Pull Ups - 1x8 @ BW

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.

Hmm...forgot to put my last leg workout...blah.

But, I think I'm gonna start working higher rep squats in to my workout. So today will be 2x10, and then next workout will be 2x15, and then, 1x20...then I'll up the weights the next round, 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.

Squat - 1x20 @ 155
Good Mornings - 3x8 @ 135
Lunges - 2x8 @ 55
Calf Raises - 1x10, 1x15 @ 80


Dear Lord...that set of 20 was tough. Kinda surprised me, I thought about doing more weight but decided to see how it went. My lower body just hurts right now 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.

Deadlift - 3x5 @ 285
Pull Ups - 2x6 @ 35
Straight Bar Curls - 2x8 @ 75; 1x12 @ 65
Pull Ups - 1x10 @ BW
Bent Row - 2x6 @ 130; 1x12 @ 115

Ab Work

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.

Hey bro,

I don't know if you listed those in order but I would do the bb rows right after my deads.  Doing bb curls before the rows is only going to tire out your biceps and limit what you can row.  Do the rows first and then do some curls at the end if needed.  Good work so far though!

Yeah I listed 'em in the order I did them. I thought about that, but planned on just switching it up every other workout or something. That way they each get hit fairly fresh at different workouts.
 
When doing weighted pull-ups though I like to do them as early in the workout as I can because I don't think I'd even get one solid set of weighted pull-ups if I did them after rows/curls.

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.

For sure man, nothing wrong with a little variety, as long as you are making progress.

Squat - 2x15 @ 165
Good Mornings - 2x8@ 135; 1x12 @ 115
Seated Calf Raises - 2x10;1x15 @ 80
Lunges - 2x6 @ 50


Feel like I strained my right quad doing that first 20 rep squat. Was pretty sore everywhere, but had a sharp pain all week in my quad. So I wanted to/probably could have done these sets of squats at 175, but I really don't want an injury right now. Plannin on doing 3x10 @ 205 next leg workout.

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 - 2x5; 1x4 @ 175
Close Grip - 2x6 @ 135; 1x9 @ 115
Incline DB Press - 3x8 @ 45
Lateral Raises - 3x8 @ 20
Front Raises - 3x8 @ 15

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.

Deadlift - 1x5 @ 295
Bent Row - 2x6 @ 135; 1x10 @ 125
Straight Bar Curls - 2x6 @ 75; 2x10 (Negatives) @ 65
Wide Grip Pull Ups - 1x10; 2x8 @ BW

Ab Work

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.

Squat - 1x5;1x7;1x5;1x2 @ 185
Good Mornings - 3x10 @ 135
DB Lunges - 1x6 @ 55
Seated Raises - 3x12 @ 80

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.

Flat DB Press - 1x10 @ 55; 1x10 @ 60; 2x8 @ 65
Close Grip Bench - 2x6 @ 130
Incline DB Flies - 3x8 @ 30
Front Raises - 3x10 @ 20
Lateral Raises - 2x8 @ 20
Dips - 2x15 @ BW


No lifting partner today, so switched to DB press, haven't done that in awhile so it was a nice change, might do it for a few more workouts just to mix things up. Still no OH press, for some reason that just tears my shoulders up...maybe it's a mental thing, I dunno.

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.

That's some good figures there mate.

''If one is after quick results one never learns an art.''

Erich Fromm

Thank ya Adam, still workin' on em...

Deadlift - 1x4 @ 305
Pull Ups - 1x6;1x5 @ 35
Bent Row - 3x8 @ 135
Pull Ups - 1x10 @ BW
Straight Bar Curls - 2x8 @ 70

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 - 1x20 @ 155
DB Lunges -  3x6 @ 50
Seated Calf Raises - 3x10 @ 90

Ab Work

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.

DB Bench Press - 1x7;1x5;1x6 @ 75
Close Grip Bench - 3x8 @ 135
Front DB Raises - 3x10 @ 20
Dips - 3x8 @ 35


My old high school weight room only has one freaking 70lb DB. wtf lol. So I had to bump it to 75, form was a little shaky, but I think I'll hit those again next workout and maybe get a smooth 3x8. Still no lifting partner so I'm leaving close grip at 135 for now, and shoulders are still killing me on OH press, so it's a no go.

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.

Deadlift - 1x5 @ 300
Bent Row - 1x8 @ 145; 2x6 @ 150
Wide Grip Pull Ups (3 sec negatives) - 1x8; 1x6 @ BW
Back-to-wall Straight Bar Curls - 1x8;2x6 @ 65
Wide Grip Pull Ups - 1x6 @ BW


Decided to switch to (what I've heard is) conventional deadlifts, stance inside of my hands, and it was actually more comfortable than what I had been doing, sumo. Felt pretty good, I'll start upping the weight again next workout. Hate doing barbell curls with that little weight but I try to be very strict with that lift, and I tend to do it at the end of my workouts so...blah 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.

(Warm Up) Bench - 1x8 @ 135
DB Bench - 1x6; 1x8; 1x7 @ 70
Dips - 1x8 @ 35; 2x7 @ 45
Front Raises - 3x10 @ 17.5
Dips - 1x10 @ bw


Shoulders hurt. Never realized the bench's here at OSU are really narrow, had hell doing DB press, shoulder blades kept falling from side to side.

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.

Warm Up Deadlifts - 1x5 @ 135; 1x3 @ 185; 1x2 @ 225; 1x1 @ 275

Deadlift - 1x5 @ 295*
Wide Grip Pull Ups - 1x8; 1x6; 1x5 @ 35
Bent Row - 3x8 @ 140
Wide Grip Pull Ups - 1xfailure @ BW


*DAMNIT! My deadlift set felt, not easy, but easier than i thought it would. I was considering going for 8 but I thought, "Just wait, that's how people get hurt, tryin to rush sh*t"....
Well i thought I was doing 305! :(  I had the wrong weight loaded on there. I was pissed when I realized it, but just let it go this time. I'll pull 305 easy next time. :)

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.