RollingStone's Journal

Satuday

Power Cleans
135 x 2
165 x 2
165 x 2
185 x 1
185 x 1
185 x 1

explosive leg press
4p each x 6
3p x 5
3p x 5
4p x 6
4p x 6

machine row shrug
115 x 8
115 x 8
115 x 8
115 x 8

cable row
132 x 8
144 x 8
144 x 7
132 x 9

close grip lat pulldown
110 x 7
100 x 9
90 x 8
90 x 9

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Monday

Hang Cleans
135 x 2
135 x 2
135 x 1
155 x 1
155 x 1

Power Cleans
185 x 1
185 x 1
185 x 1

1 minutes rests here down

seated db oh press
40 x 8
45 x 8
45 x 8
45 x 8
45 x 8
45 x 8

standing bb oh press
70 x 8
70 x 8
70 x 8
70 x 8
70 x 8
70 x 8
70 x 8
70 x 8

db lateral raise
20s x 8

machine lateral raise
60 x 8
60 x 8
50 x 8
50 x 8
50 x 8

standing bb curl
70 x 8
60 x 8
60 x 8
60 x 8
60 x 8

preacher curl
50 x 8

machine preacher end overload
35 x 8
35 x 8
35 x 8
35 x 8

45s rests here down

tri db oh press
50 x 8
50 x 8
50 x 8
50 x 8
50 x 8
50 x 8
50 x 8
50 x 8

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Monday I did arms, shoulders and power cleans

Thursday

Power Clean
135 x 1
185 x 1
195 x 1
missed 205 again

Squat press machine explosively
3 plates x 5
4 plates x 8
5 plates x 8
5 plates x 5
5 plates x 5
5 plates x 5
5 plates x 5

Incline Bench
135 x 8
155 x 8
145 x 8
145 x 8
135 x 8

flye machine
170 x 8
170 x 8
160 x 8
160 x 8

Incline DB press
50s x 8
50 x 8
45 x 8
45 x 8

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Power Clean
135 x 1
185 x 1
195 x 1
195 x 1
205 x 1  got eeem
195 x 1
195 x 1
195 x 1

BO BB row
135 x 8
135 x 8
135 x 6
135 x 6

Pullup
8
8
6
6

Cable Row
132 x 8
144 x 8
144 x 8
132 x 8

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

You convinced me to have a diet plan similar to yours. For now, I think I will do it over my summer holidays since I can't prepare that kind of food plan here.

Have some questions here, what is your before and after stats? I mean before and after cut..

How long did you do stick to the diet before it starts to show results?

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

Saturday

full back squat
135 x 3
225 x 3
295 x 3
295 x 3
295 x 3
295 x 3
295 x 3

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

trubeginner


You convinced me to have a diet plan similar to yours. For now, I think I will do it over my summer holidays since I can't prepare that kind of food plan here.

Have some questions here, what is your before and after stats? I mean before and after cut..

How long did you do stick to the diet before it starts to show results?

Well going into the cut I was 210 lbs. with a 34 in. bloated waist bf probably around 9%  There's more detailed stats a few pages back for like dec. 23rd?

At my lowest I was at 191 at the end of the week 195 on carb up days with a 30 in. waist at what my calipers said was 7.5% bf.

Ive stopped cutting though and im around maintenance right now staying around 197.


You see tha most change in the first week and then the second week because of the natural diuretic effect of the diet.  After that though its just a smooth constant weight loss, try not to lose more than 2lbs. a week.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

To update about how im eating these days since I havent really covered it...

Its been working really well and is quite easy to stick to, give me better energy for my workouts than tha AD but still keeps the bloat down. It also keeps you from going flat like late in the week of the AD.

Its  basically a carb up day on monday (not as heavy as before though) and then on every other lifting day I eat fruit in the morning, pre workout, and post workout. 

No starchy carbs, all carbs from fruit and veges.

The rest is the usual high fat, medium-high protein.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Monday

full back squat
135 x 5
225 x 3
300 x 3
300 x 3
300 x 3
300 x 3
300 x 3
easy

did arms and shoulders.  dont really know what i did though. 
seated db oh press
seated bb oh press
machine shoulder press
standing barbell curl
seated tri db oh ext
db curl
tricep kickback
hammer curl
tri machine ext. overload middle/end

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

wednesday

hang clean
135 x 2
155 x 2
165 x 2
165 x 2
175 x 2
175 x 2
185 x 1  PR
185 x 1
185 x 1

felt like i could do more, maybe 195, but didnt try.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Friday

various light exercises to warm up

full back Squat

225 x 3
305 x 3 PR
305 x 3
305 x 3
305 x 3
305 x 3

Squat press
5 plates each side x 3
6 plates x 3
7 plates x 3

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Wednesday

Full back squat

135 x 5
225 x 3
310 x 3  PR
310 x 3
310 x 3
310 x 3
310 x 3

Time to work with 3 plates

Squat press
7 plates each side x 3
7 x 3
7 x 3

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

i hit arms shoulders and back since my last workout but never recorded it.  Heres today

tuesday

Full Back Squat
135 x 5
225 x 3
315 x 3 PR
315 x 3
315 x 3
315 x 3
315 x 3

Flat Bench
135 x 5
185 x 5
235 x 2
245 x 2
240 x 3
240 x 3

tha bench didnt go as planned.  I kept gettin interrupted by talkin to ppl and on two of the sets my friend made me laugh unintentionally... yeah

real happy about the squat though.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Monday (high carb)
Back Squat 5 x 3
Leg Press 3 x 3
Bench Press 5 x 3
BO BB Row 5 x 3

Tuesday
Power Clean 2,2,1,1,1,1,1,1
bis 10 x 8
tris 10 x 8
shoulders 15 x 8
abs 10 x 10

Thursday (high carb)
Back Squat 5 x 3
Leg Press 3 x 3
Bench Press 5 x 3
BO BB Row 5 x 3

Friday
Hang Clean 2,2,1,1,1,1,1,1
bis 10 x 8
tris 10 x 8
shoulders 15 x 8
abs 10 x 10

Saturday (low carb)
Deadlift 1-2 x 3
chest 15 x 8
back 15 x 8

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

I did arms shoulders and power cleans yesterday - 205 went up lighter than ever in the cleans

Full Back Squat
135 x 5
225 x 3
320 x 3
320 x 3
320 x 3
320 x 3
320 x 3

theres no stopping me

Flat bench press
135 x 8
185 x 5
235 x 3
235 x 3
235 x 3
240 x 3
240 x 3

ahh, i love these heavy days, ive been moving up 5 lbs every time ive squatted since i started with 295.  Ill be maxin 350 in no time.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Full back squat
135 x 5
225 x 3
325 x 3
325 x 3
325 x 3
325 x 3
325 x 3

Flat Bench
185 x 6
240 x 3
240 x 3
245 x 3

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

DB Shoulder press
40s x 8
60 x 6
60 x 6
55 x 6
55 x 6
55 x 6

Seated OH BB press
90 x 8
100 x 8
100 x 8

standing OH press
90 x 8
90 x 8

DB lateral raise
25 x 8
25 x 8
25 x 8
20 x 8
20 x 8
20 x 8
20 x 8

standing barbell curl
70 x 6
70 x 6
70 x 6
70 x 6
70 x 6

Cable Curl
80 x 8
80 x 8
80 x 8
80 x 8
80 x 8

Tricep rope pulldown
140 x 8
160 x 8
160 x 8
150 x 8
140 x 8

Seated tri OH ext.
55 x 8

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Nice squats bro, you goin atg or parallel?

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

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

atg - only way for me

thursday morning haha im havin some eggs and shredded wheat, hopin to get 5 x 3 with 330 after school today. 

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

finally got crushed

full back squat
135 x 5
225 x 3
330 x 3
330 x 3
330 x 1
failed

Flat Bench
135 x 10
245 x 3
245 x 3
245 x 3
245 x 3

flye machine
170 x 8
170 x 8
170 x 8
180 x 8
180 x 8
170 x 8
170 x 8
155 x 8
155 x 8
155 x 8

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Speed Squat
205 x 3
205 x 3
205 x 4
205 x 4
205 x 4

hang clean
135
185
175
175
175
175
175

Seated BB OH press
135 x 3
135 x 5
135 x 5
135 x 5
135 x 5

DB OH press 5 sets
Barbell curl 5 sets
Skull Crusher 4 sets
Cable Curl 5 sets
rop pushdowns 5 sets

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Full back squat
135 x 3
225 x 3
330 x 3
330 x 3
330 x 3
330 x 3
335 x 3

went up easy today...dont know why i even added wieght on tha last set.  Thursday ill do 335 for all.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Tuesday

somehow forgot to do oly lifts and then remembered after my back was already toasted.

BO BB Row
135 x 8
155 x 8
155 x 6

Pullup
8
8
6

Cable Row
156 x 8
144 x 8
120 x 8
120 x 8
120 x 8
120 x 8

Standing Barbell curl
70 x 8
70 x 8
70 x 8

Cable Curl
80 x 8
90 x 8
110 x 8
110 x 8

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Wednesday

Hang Clean
135 x 1
185 x 1
185 x 1
185 x 1
195 x 1
205 x 1 PR

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Deadlift
135 x 5
225 x 3
315 x 3
405 x 3
405 x 2


Flat Bench
135 x 8
225 x 3
250 x 3
250 x 3
250 x 3
250 x 3

Incline Bench
135 x 8
135 x 8
135 x 8
135 x 8
135 x 8

Standing mil. press
90 x 8
90 x 8
90 x 8
90 x 8
90 x 8

db lateral raise
25s x 8
25 x 7

lateral raise machine
80 x 8
80 x 8
70 x 8
60 x 8
60 x 8

flye machine
170 x 8
190 x 8
190 x 8
190 x 8
170 x 8

rope pulldown
140 x 8
160 x 8
160 x 8
150 x 8

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Power Clean
135 x 1
205 x 1
185 x 1
215 x 1  PR
215 x 1

Decline Crunch w bar
14
8

Hanging Leg ups
8
8
8

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Speed Squat
135 x 5
225 x 4
225 x 5
225 x 5
225 x 5
225 x 5

Pullup
9
8
3

Cable Row
132 x 8
132 x 8
132 x 8
132 x 8
132 x 8
132 x 8

Lat pulldown
130 x 8
130 x 8
120 x 8

i alternated between vertical and horizontal sets

Cable curl
110 x 8
110 x 8
100 x 8
100 x 8
80 x 12

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

full back squat
135 x 5
225 x 3
335 x 3
335 x 3
335 x 3
335 x 3

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Do you eat any veggies at all because you don't mention them, I know a lot of people don't mention them because they just don't count them in. Apart from the broccoli :)
Just asking as I am trying to cut and have started something similar to your diet but I do eat veggies. 
Thanks

Hang Clean
135 x 1
155 x 3
155 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3

Seated BB OH Press
45 x 15
135 x 5
135 x 5
145 x 5
145 x 5
145 x 5

Seated DB OH Press
50s x 8
60 x 5
55 x 5
50 x 5
40 x 8
30 x 13

machine lateral raise
70 x 8
80 x 8
80 x 8
80 x 8
80 x 8

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.