Olorin's Mission

22 November (% weight increase)

Chest: Incline bench press -- 16 x 165lbs (7%)
Shoulders: Dumbell press -- 10 x 59lbs (7%)
Triceps: Lying overhead dumbell extension -- 18 x 70lbs (--)
Back width: Pull downs -- 16 x 82.5lbs (10%)
Back thickness: Horizontal dumbell rows -- Right 25 x 99lbs/ left 21 x 99lbs (13%)

AVE. weight increase: 7% (10 days)

Struggling with the overhead extensions, so these will be replaced in 9/10 days time with some other tricep exercise (maybe pushdowns?)

My training journal

24 November

Biceps: Standing EZ bar curls (narrow grip) -- 12 x 121lbs (22%)
Quads: Squats -- 15 x 176lbs
Calves: Seated calf raises -- 30 x 198lbs (24%)
Hamstring: Lying curls -- 15 x 62.5lbs (14%)
Shrugs: 30 x 81lbs (3%)

AVE. weight increase: 16% (9 days)

I messed up my squats with poor form. This is the first time I've done squats in probably four years. I felt like I was going to fall forward and drop the barbell, and my knees were not in line with my toes. Felt pain in my knees. Will change to Smith Machine squats next time, for the extra security, and until I can get some good form.

My training journal

26 November (% weight increase)

Flat bench press -- 18 x 209lbs (6%)
Machine shoulder press -- 4 x 112.5lbs + 2 x 97.5lbs
Seated overhead EZ bar -- 13 x 99lbs (29%)
Wide grip pullups -- 12 x BW
T-bar rows -- 22 x 143lbs (30%)

AVE. weight increase: 13% (9 days)

A little over-eager with the shoulder press there. I'm not going to replace it just yet though. I'll go for 10 reps at 105lbs next time. If I can't get that, then I'll try something else.

My training journal

29 November (%weight increase)

Biceps: Standing EZ bar curls (wide grip) -- 13 x 121lbs (+3 reps)
Quads: Leg press -- 19 x 572lbs (8%)
Calves: Bent over calf raises -- 20 x 422lbs (26%)
Hamstring: Standing curls -- 25 x 50lbs (left); 27 x 50lbs right (+4/+2 reps)
Traps: Standing dumbell shrugs -- 30 x 88lbs (9%)

AVE. weight increase: 14% (10 days)

Still going strong, but I need to look at my form.

My training journal

1 December (% weight increase)

Chest: Incline bench press -- 14 x 176lbs (7%)
Shoulders: Dumbell press -- 3 x 62lbs; 12 x 59lbs (+2 reps)
NEW-Triceps: Pushdown -- 21 x 70lbs
Back width: Pull downs -- 22 x 82.5lbs (+6 reps)
Back thickness: Horizontal dumbell rows -- Right 20 x 110lbs/ left 14 x 110lbs (11%)

AVE weight increase = 5% (9 days)

Strength gains are starting to decrease. Happy with the tricep pushdowns--I can really feel it much more than I ever did with the lying overhead DB extensions. The pulldowns felt great today--I felt like I was isolating my lats during the movement. Feel confident to increase the weight on that one. My DB rows were messed up because my grip wasn't strong enough to hold on to the 110lbs DBs for long, but next time I must be able to do more, especially on the left.

Eight more days until my next set of pics (two month progress).

My training journal

3 December

Biceps: Standing EZ bar curls (narrow grip) -- 11 x 121lbs (-1 rep)
Quads: Squats (Smith Machine) -- 15 x 154lbs (--)
Calves: Seated calf raises -- 19 x 220lbs (11%)
Hamstring: Lying curls -- 15 x 70lbs (12%)
Shrugs: 35 x 88lbs (+5 reps)

AVE. weight increase: 6% (10 days)

My biceps finally gave up the gains, so they will be replaced with narrow grip EZ bar preacher curls. Starting out quite light on the squats to gain some confidence and avoid injuring my knees.

My training journal

6 December (% weight increase)

Flat bench press -- 4 x 220lbs (all with help); 12 x 209lbs (--%)
Machine shoulder press -- 14 x 105lbs (--)
Seated overhead EZ bar -- 16 x 99lbs (+3 reps)
Wide grip pullups -- 18 x BW (+6 reps)
T-bar rows -- 21 x 154lbs (8%)

AVE. weight increase: 2% (9 days)

Went too high too quick on the bench. Will rather aim for 20 reps at 209lbs next time, and after that (if I make it) as many 220s as humanly possible.

My training journal

8 December (%weight increase)

Biceps: Standing EZ bar curls (wide grip) -- 14 x 121lbs (+1 rep)
Quads: Leg press -- 19 x 616lbs (8%)
Calves: Bent over calf raises -- 20 x 444lbs (5%)
Hamstring: Standing curls -- 31 x 50lbs (left); 35 x 50lbs right (+6/+8 reps)
Traps: Standing dumbell shrugs -- 28 x 92lbs (5%)

AVE. weight increase: 4% (10 days)

Really need wrist straps for those shrugs (and horizontal DB rows).

My training journal

10 December (% weight increase)

Chest: Incline bench press -- 8 x 187lbs; 7 x 154lbs (6%)
Shoulders: Dumbell press -- 13 x 59lbs (--)
Triceps: Pushdown -- 24 x 75lbs [i(7%)
Back width: Pull downs -- 15 x 90lbs (9%)
Back thickness: Horizontal dumbell rows -- Right 25 x 110lbs/ left 21 x 110lbs (+6 reps)

AVE weight increase = 4% (9 days)

Didn't have anyone to spot me on the incline bench, so went light on my third miniset, although I hit failure on the second miniset of 187lbs. Pretty embarrasing. i need a new shoulder exercise, as I wasn't gaining strength there. I'm really feeling the pushdowns. I need a wrist strap for those rows.

13 December

NEW-Biceps: Standing EZ bar preacher curls (narrow grip) -- 25 x 77lbs
Quads: Squats (Smith Machine) -- 7 x 176 (pain)
Calves: Seated calf raises -- 7 x 248lbs; 4 x 231lbs (9%)
Hamstring: Lying curls -- 17 x 70lbs (+2 reps)
Shrugs: 30 x 95lbs (3%)

AVE. weight increase: 6% (9 days)

Limited myself to one set of squats as I felt pain in my right knee, despite form being good (or at least as good as it was last week). Really felt the preacher curls, as recommended by a buddy. Need to lift less weight on the shrugs and concentrate on form.

My training journal

16 December (% weight increase)

Flat bench press -- 20 x 209lbs (+reps)
Machine shoulder press -- 16 x 105lbs (+2 reps)
Seated overhead EZ bar -- 13 x 99lbs (-3 reps)
Wide grip pullups -- 21 x BW (+3 reps)
T-bar rows -- 21 x 165lbs (7%)

AVE. weight increase: 1.4% (10 days)

Will attempt 100kg (220lbs) for my next bench session. It didn't go very well last time, but I may just be able to pull it off. I'll be happy with about 10-12 reps in total.

Will replace the seated overhead EZ bar with some other tricep exercise, still to be decided on. Will start using a weight belt for my pullups, and I'll increase my T-bar rows to 80kg (176lbs).

I made it do 80kg! I'm quite happy with my progress thus far, considering I ran out of money last month, and I'm missing the extra ATP from the creatine.

My initial plan was to bulk until mid December, and then cut for the summer holidays (Jan/Feb), but I'm enjoying the bulk so much that I want to go flat out until the end of October 2005.

My training journal

20 December (%weight increase)

Biceps: Standing EZ bar curls (wide grip) -- 15 x 121lbs (+1 rep)
Quads: Leg press -- 13 x 638lbs (4%)
Calves: Bent over calf raises -- 24 x 455lbs (2%)
Hamstring: Standing curls -- 34 x 50lbs (left); 36 x 50lbs right (+3/+1 reps)
Traps: Standing dumbell shrugs -- 32 x 95lbs (+2 reps)

AVE. weight increase: 1% (12 days)

My training journal

22 December (% weight increase)

Chest: Incline bench press -- 9 x 187lbs; 14 x 154lbs (+1 rep/+7 reps)
Shoulders (NEW): One arm side laterals -- Left 21 x 35lbs/Right 23 x 35lbs
Triceps: Pushdown -- 25 x 82.5lbs (10%)
Back width: Pull downs -- 20 x 90lbs (+5 reps)
Back thickness: Horizontal dumbell rows -- Left 24 x 110lbs/Right 28 (+3 reps/+3 reps)

AVE weight increase = 3% (12 days)

Didn't have anyone to spot me on the incline bench for my last two minisets, so I went light once again, but next time I'll add 5 kg to both heavy and light weights if I find myself in the same circumstances.

I will be continuing my journal here from now on.

My training journal