Kub's Journal

today was pretty nuetral, no big gains really. just went up like 5 pounds on the incline bench and superset some wide grip pullups with my lat pull downs because 185+a 45lb plate is tooooo easy to do. 

i really wasnt in a good mood today lifting.  lifted before lunch time cause the chowhall was only serving from 12-4pm and its like 6 now and i am sooooooooooo hungry.  i may have to eat an MRE damnit, and thats bad, but i am very hungry.  i think was in a bad mood cause wasnt able to be at home with my family on thanksgiving.  ya it sucks

4x8 of incline bench, 4X8 of lat pulldowns superset with pullups, 3X12,10,8 on military press, 3X12 front lateral raise and 3X10,8,6 dips with 45 plate hangin from my balls

i did some upright rows and cable crossovers added on to workout too

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.

KublaKhan


today was pretty nuetral, no big gains really. just went up like 5 pounds on the incline bench and superset some wide grip pullups with my lat pull downs because 185+a 45lb plate is tooooo easy to do. 

i really wasnt in a good mood today lifting.  lifted before lunch time cause the chowhall was only serving from 12-4pm and its like 6 now and i am sooooooooooo hungry.  i may have to eat an MRE damnit, and thats bad, but i am very hungry.  i think was in a bad mood cause wasnt able to be at home with my family on thanksgiving.  ya it sucks

4x8 of incline bench, 4X8 of lat pulldowns superset with pullups, 3X12,10,8 on military press, 3X12 front lateral raise and 3X10,8,6 dips with 45 plate hangin from my balls

i did some upright rows and cable crossovers added on to workout too

I keep forgetting were in different time zones I was thinking you ate lunch really early but I guess not. Nice lifting on holidays=dedication.

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

KublaKhan


today was pretty nuetral, no big gains really. just went up like 5 pounds on the incline bench and superset some wide grip pullups with my lat pull downs because 185+a 45lb plate is tooooo easy to do. 

i really wasnt in a good mood today lifting.  lifted before lunch time cause the chowhall was only serving from 12-4pm and its like 6 now and i am sooooooooooo hungry.  i may have to eat an MRE damnit, and thats bad, but i am very hungry.  i think was in a bad mood cause wasnt able to be at home with my family on thanksgiving.  ya it sucks

4x8 of incline bench, 4X8 of lat pulldowns superset with pullups, 3X12,10,8 on military press, 3X12 front lateral raise and 3X10,8,6 dips with 45 plate hangin from my balls

i did some upright rows and cable crossovers added on to workout too

 
what else was i going to do? Lol

I keep forgetting were in different time zones I was thinking you ate lunch really early but I guess not. Nice lifting on holidays=dedication.

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.

KublaKhan

connelly

KublaKhan


today was pretty nuetral, no big gains really. just went up like 5 pounds on the incline bench and superset some wide grip pullups with my lat pull downs because 185+a 45lb plate is tooooo easy to do. 

i really wasnt in a good mood today lifting.  lifted before lunch time cause the chowhall was only serving from 12-4pm and its like 6 now and i am sooooooooooo hungry.  i may have to eat an MRE damnit, and thats bad, but i am very hungry.  i think was in a bad mood cause wasnt able to be at home with my family on thanksgiving.  ya it sucks

4x8 of incline bench, 4X8 of lat pulldowns superset with pullups, 3X12,10,8 on military press, 3X12 front lateral raise and 3X10,8,6 dips with 45 plate hangin from my balls

i did some upright rows and cable crossovers added on to workout too

I keep forgetting were in different time zones I was thinking you ate lunch really early but I guess not. Nice lifting on holidays=dedication.

what else was i going to do? Lol

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 can tell every step i make tomarrow is going to be PAIN!  had an awsome leg workout today!
Squats-1-275X8, 2- 295X8, 3- 300X6, 4- 300X6!! hellz ya!
--one of the reps i went a little too deep and almost fell forward LOL.  anyways i'm proud of myself on the squats...pain...good pain though! =D
Strait leg deads 4 sets of 8.  got up to 215 on last set and daayamn my hammies feel great!
One leg leg press 3 sets of 12...had to go down like 20 pounds cause quads were kind of shot after squats, but im ok with that =D
Calf press 3 sets of 12

--added in a few more exercises at end of workout...did two back machine workouts and 3 sets of side db lateral raises

good day!

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.

had a couple goods day rest.  just ready to get back into it tomarrow!

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.

goals for tomarrow.
--get 4 full sets of 185lbsX8 on bench
--get 3 full sets of 50lbs db military press

i think on day 3 i'm going to switch out bb military press with standing bb military....any thoughts anyone?

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.

Personally I like standing better and I think someone (maybe smoundz?) said standing acually better helped isolate the shoulders. Goodluck on getting your goals those are pretty high numbers.

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

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

All right this is the fourth monday of my split and pretty happy with the gains i've made...
First off todays workout...
4X8 flat bench...last set being 190lbs. started with 185 and was pretty easy so bumped up for last 3 sets to 190
4X8 bent over row...all four sets at 145lbs. big strength gain here
3X12,10,6,6 on DB shoulder press...this lift has been stubborn the whole 4 weeks.  i understand that its tough to see gains in this lift as well as standing and seated military press so i'm ok with sticking with 50lb dumbbells. 
3X12 on preacher curls...50lbs plates plus whatever the bar is.
3X12 on tricep rope pull down...130lbs.  good gain here too.

gains for the four weeks on this day are...
weight--185.8 to 197.0 GOOD
flat bench--just about a 10lb increase in my 4X8 sets.  i think on this day i'm going to incorporate power cleans to help me increase this more, or start doing a 5X5 on this day?
bent-over-row--HUGE gain in this lift.  week1 4X8 at 115lbs to today 145lbsX12. 30lbs increase.
DB shoulder press--very slow at progressing this.  same weight the whole time.  i may switch out seated military press with standing.  i did some today and i noticed its a much more explosive lift than sitting so I LIKE IT!
Preacher curls--5lb increase pretty much.  i'm content with that due to the fact that its such a small muscle group.
Rope tricep pull down--good gains here.  went from 120X10 to 130X12 for all three sets.  weighted dips has REALLY increased this and close grip bench.

**over all very happy with the gains.  Going to incorporate powercleans and standing military press into the routine now.  i was thinking doing the powercleans only on wed and just switch out seated military with standing on thurs. 

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.

Those are good gains about the 5x5's I think that 5x5's are awesome routines but if your putting it in a split where you only work your muscles 1-2 times a week you won't get your muscles worked as hard I think you could do 5x5's with any of the compound lifts you wanted then add in a couple other lifts so you still get in enough volume? Looking good though 11 lb. in 4 weeks is awesome, I would say it is probably queit a bit of fat but seeing as all of your lifts went up alot you probably got alot of muscle gains.

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

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

I am PISSED!! my laptop broke or something and i just got addicted to fallout3 damnit >.<
plus all my pics from this deployment....gone >.<
i need to see what i need to do to get that shiz recovered...

anyways other than that great day in the gym. 
front squats 4X8,8,8,6...last set felt like i was pushin through the floor. last two sets at 185lbs.  i'm beginning to like front squats better than back squats for some reason
deads 4X8,8,8,7...no straps again and moved up to 245lbs for last two sets.  gettin back up there NIICE
hamstring curls 3X12,12,10...last set being 110lbs...i hate these btw
lunges 3X12,12,12...same weight of 35lb db...i SERIOUSLY hate lunges lol
calf raises 3X12,10,10...last two sets being 145lbs...BURNSSSSSSSS

**for fun ended session with 3 sets, 12 reps on each, of standing military superseted with upright rows with just the bar.  had a push/pull thing goin on that superset and it was GREAT.  i wanna do it again LOL.

DAMN PC! wtf i supposed to do on my off time now >.<

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.

KublaKhan


lunges 3X12,12,12...same weight of 35lb db...i SERIOUSLY hate lunges lol

+1 ...I hate doing lunges with a passion!!!!

Current Stack: HDROL,Celltech,Superpump 250, Glutamine,Beta alanine,Whey protein.

OMFG yes they suck, but must be done.  i'm really trying to get my postierier chain muscles stronger and thats one lift that must be done. 

ready to hit the gym strong today.  pretty excited about my superpump250.  got sizeon too, but gonna wait on that for a bit =D

started weening off the Mdrol yesterday to one a day for a week then one every other day for last week.  that would complete the 4 week cycle =D

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.

superpump250 didnt give me any problems lol.  actually quite enjoyed it.  didnt taste too bad at all.  by the end of the workout i felt like i had to puke though...i blame that on drinkin sooo much water and i ended the workout with 3 sets of powercleans! YEP back on it with the cleans.  i first started doing cleans in highschool because my coach made me do them lol and i have always liked the lift.  i've always been scared to go above 135, but felt soo easy...hmmm wonder why LOL.

anyways good workout today...
Incline Bench 4X8...last set being 180lbs
(reverse-grip) Lat pull down 4X8...wanted to get some biceps in the workout
Standing military press 3X12,10,8
Front lateral raise 3X12
POWER CLEANS 3X10

ps...cant wait to do squats tomarrow.  gonna change some things up with it to get postierer chain stronger.  SUMO squats LOL!

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.

Still on the M-drol mate? I'm starting on epistane soon.

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

Erich Fromm

i was looking forward to todays workout ALL week!  i have a new favorite lift!  i did squats today breaking parallel and loved it.  it felt so much better doing it this way.  i started with 95 pounds lol cause i thought going all the way down would be a little more difficult, did that 12 times then went up to 135 then to 155 on last two sets.  my hip flexors got a great workout from it.  did my normal routine on lowerbody today switchin up my squats is all.  legs feel GREAT.

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.

Hey Kubs
I did a leg workout the other night...ALL SQUATS....HaHa
I loved it man I did like 10 sets,going below parralell....also played around with foot placement....even going as wide as sumo...HaHa...I had a blast man!
Legs are still sore!!!
Squats rock!!!!

Current Stack: HDROL,Celltech,Superpump 250, Glutamine,Beta alanine,Whey protein.

lol, i did the same thing too with foot placement.  i ended up liking the toes pointing out sumo style myself

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.

KublaKhan


i was looking forward to todays workout ALL week!  i have a new favorite lift!  i did squats today breaking parallel and loved it.  it felt so much better doing it this way.  i started with 95 pounds lol cause i thought going all the way down would be a little more difficult, did that 12 times then went up to 135 then to 155 on last two sets.  my hip flexors got a great workout from it.  did my normal routine on lowerbody today switchin up my squats is all.  legs feel GREAT.

 
Yah the wider foot placement seems to help me isolate my quads more I like it to.

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

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

Keep at those lunges for functionality, if you get better at lunging, you'll get better at Squatting.
Remember to push through your heels. ;)

oks,  ka;sjfkdsjfa;slkfja;slkfjdsajfsadfkfsa;fkaj I HATE LUNGES

i do them though

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.

Holy F*** today was insane workout, i loved it!!

Flat Bench-4sets 8,8,8,6...185, 205, 205, 205!!!! i just pulled that out of my ass i guess LAWL!!
Bent-Over-BB-Row-4 sets 8,8,8,8....135, 145, 155, 155.
Standing-BB-Military Press- 3 sets 12,10,5;5....feeling more natural each time i do these.
BB standing Curls- 3 sets 12,12,12
Tricep-Rope-Pull Down- 3 sets 12,12,12
***my "just cause i felt like it" extra exercise was standing cable cross overs. 3 sets of 12***

I was at a different gym today, a MUCH bigger one, and there was these two big guys doing deads and OMFG they are the strongest guys in afghanistan i think LOL.  Their last set had 6 plates on each side!!  Perfect form no question about it, no gloves and no straps what so ever, i couldnt believe it.  Got me motivated for my deads tomarrow though =D

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 am soooo tired.  only got about 3 hours of sleep last night and had to travel back here this morning.  didnt really effect numbers in my workout though, but i just wasnt feelin it the whole time at the gym.
front squats, deads, hamstring curls, lunges and bb calve raises.  i didnt feel like doing an extra exercise really.
ima go to bead early tonight!

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 a great workout.  My strength is still increasing every week.  The only thing is i seem to have stopped gaining weight >.<

i'm kind of stuck at 195lbs.  I am proud of the hard work i've done to increase my whole body strength though.  I mean this week on tuesday after doing legs i threw on 275lbs on bench and got it up.  Also on tuesday I increased 20lbs to my deads, my grip strength is increasing very quickly since i ditched the straps.  I did 10lbs more today on standing military press.  Did three full sets of 10 on weighted dips with a 45lb plate hanging from belt.  I started doing cleans again last week because i finally feel like i'm at the point where i have control to do those big lifts without shaking...anyone know what i mean?  I started taking a weight gainer.  In the mornings with breakfast i drink 3 scoops of True Mass, BSN garbage.  It has the calories I need to get a full breakfast because i really dont feel like i get enough food for breakfast here at the chow hall.  After my workout I now drink a serving of Meso Tech, i had some packets so wth ya know.  Before the workout i drink one scoop of ON whey and before bed one scoop of ON casein.  So while my strength is increasing quickly size should be coming soon.  I think I just need to be patient...haha because i'm not going to start cutting until April time.  My end goal in weight is between 220 and 230.  Anyways here was the workout for today.........

Incline Bench-4 sets X 8.  last two sets being 185 and then 195...yes i'm doing full range, all way down, just barely touch top of chest then all way back up.  I really surprised myself doing this much on Incline, i mean is this average weight for someone my size?
Chin-ups- 4 sets X 8.  The lat-pull down machine at this gym is not challenging at all.  its super easy with all the weight on it so i just decided to do chin-ups.  I suspend my self, pull up...no swinging...and go back down suspended and repeat.  Now that is much more challenging than that dumb machine.
Standing Military press- 3 sets X 12.  I love this now.  So much power can be gained from this exercise.
DB front lateral raise- 3 sets X 12.
Weighted Dips- 3 sets X 10...45lb plate
Close-grip Bench- 3 sets X 8...145lbs

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.

275 on bench nice! Your gaining alot of strength that's good, and the weight gainer should help out with your weight gaining problem. I'm sure it says this in one of your other posts but how tall are you?

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

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

275 is pretty nice, I haven't been around that kind of bench number in a couple years now....damn shoulder injuries...I used to be able to do 275x6 and im sure my max was over 300 at the time, but never tried

Current Stack:
FOOD!!!
Opti-Men Multi
Universal Storm 
ON 100% Whey
Muscle Milk
Jacked Pre-Workout
Flax Oil

took me a long time to get my shoulder going again.  just take it slow is all advice i can give

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.

KublaKhan


took me a long time to get my shoulder going again.  just take it slow is all advice i can give

Yeah me too
I didn't lift at all for over a year after surgery
other than rehab exercises I didn't do anything.
But I finally feel I'm back at full strength.....But I still baby it a little...lol

Current Stack: HDROL,Celltech,Superpump 250, Glutamine,Beta alanine,Whey protein.

us and our shoulder injuries LOL.  i remember how shocked the docter was when he saw on the MRI how bad i tore it up.  he said no one your age should have an injury like this.

today's workout was very exhausting and humbling at same time LOL.  i feel like i can go to sleep right now...

Squats- 4 sets X 8
Straight-leggd deads- 4 sets X 8
Power Cleans- 3 sets X 10....ya crazy
One-leggd-leg press- 3 sets X 10

ya, as you can see the squats and cleans in one day really did me in.  i was reading a lot about squats again and started doing some hip thrust.  it was great.  i'm glad i started doing powercleans again too.  should really help out in increasing strength on a lot of my lifts. 
 
...and  back pumps again today >.<
plus no bananas at the chowhall......

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.

YEEEEEESSSSSSSSSSSS!!!

i achieved my goal for today!!  here it is.......

flat bench- 4 sets X 6....225lbs!!!!  my spotter was there, but no help. all way down and up of course!

bent over rows- 4 sets X 8...145lbs....nice slow and controlled.

db overhead press- 3 sets X 12;12;10...45lb db

bb curls- 3 sets X 12...65lbs....went a bit wider on this to really hit forearms and OUCH they hurt right now.

rope pull downs- 3 sets X 12

bb shrugs- 3 sets X 12;12;10

EXCELENT workout!  i'm so proud of myself.  the main reason why i jumped up to 225 today from 205 from last week is because my brother keeps bragging about his bench.  he's 20lbs heavier than me though >.<...trying to catch up.  funny because he's my "little" brother LOL.

GREAT DAY!!

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.