RollingStone's Journal

Ive been writing everything in a notebook and decided that i might as well put it here instead.

Wednesday...

Power Cleans
5x135
5x145
5x155
5x165
2x175
i suck at cleans but im guessing ill get better at them quickly because i havnt been doing them since like 2 years ago.  I read that your power clean is supposed to be about the same as your bench press...if thats true im way behind... but anwway

Military Press
warmup wit 135
5x135
5x145
5x155 my form started breaking up and i was going a little too heavy
2x165

Pull-ups
8
8
6

Lateral Raises
10lb dumbells
2 sets-10 reps about 4 second eccentrics

Ill have another one up tomoro as i workout on mon. wed. thurs. and saturday.

edit: (5/24/08) im gonna put up three pictures from around a month before i started this journal just to get a look at the before/after during this journal's use.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

scales got me at 194 naked but i just ate. 

current arm size 14.5 " cold flexed.

Im jus gonna update those measurements every now nd then to see how its goin, ill get some other measurements later.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Thursday

Speed Squats
7x 135
7x 185
7x 225
7x 225

Bench Press
5x 185
5x 195
5x 205
5x 215

Preacher DB Curl
20lb. DB
10 reps about 40 seconds
25 lb db
10 reps about 40 seconds
Concentration Curl
20 lb db
10 reps 40s
25 lb db
10 reps 40s

Tricep OH extension (if thats what youd call them)
Ive been doing close grips for so long so i decided to switch it up to more of an isolation movement
45lb db
2 sets of 10 for about 40 seconds
1 set of 8 40s

I think im going to take a light week next week because im starting to feel a little worn from the routine ive been doing.  I wouldnt say overtraining yet but if dual factor theory is true then i will grow the most this next week...that is if im doing things right.  Another reason is that im hitting my maxes in alot of exercises and cant keep the progressive load going up.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

well today i came down wit the flu so ill probably miss a few lifting days...havin trouble eating too.. not cool.  I hope i dont lose too much weight

maybe ill do some light intensity exercises if im feeling good.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

took some ibuprofen this morning and felt pretty good so i went downstairs and had a light day

Monday

Bench
warmup w/135
5x195
5x205

Squat
warmup w/135
5x225
the squats werent feeling to good so i jus ended it there

Barbell Curls
1 set 12x60 slowly

ive sadly already lost around 4 pounds from not eating as much as usual. Hopefully this will end soon so i can get back into the game.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

woops didnt post wednesday so here it was:

Power Cleans
5x 135
5x 160
5x 160

Military press
warmup set of 115
5x145

DB OH press
w/ 30s
10 reps, about 40 seconds
w/ 35s
10 reps, about 40 seconds

EZ bar curl
1 set 10x65lbs. 40sec

Pull-up
8
6
6

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

THURSDAY

---

Speed Squats
7x135
7x185
7x225
7x235

Bench
warmup w/ 135
4x225
4x225 <new PR  i can definatly feel myself getting stronger from dropping the volume down and giving myself a chance to recover from overreaching

Tricep DB OH Extension
1 set w/ 45pounder
10 reps, about 40sec.

I meant to do 2 sets of incline DB bench press and 1 set of calf raises on the LP machine but somehow did not get around to it.  No big deal though since i am still on the low volume weak.  Next monday im going to kick the volume back up which will be fun because the lifts this week have been short and not to fulfilling, though they are working well.  I like training by the dual factor theory its really seeming like it works well.


Weight: 195

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

had an idea before i went to sleep last night about another way i could set up my training around the football lifting schedule.  Im just gonna plan it out on here, i may use it, i may not.  Its basically a full body routine for monday and saturday, with a split on wednesday/thursday.

Monday
Bench 5x5
Pullup 4 to failure
DB OH press 2x10
Incline DB Bench 2x10
Barbell Curl 3x10
Tri OH Ext. 3x10
20 rep squat
Calf Raise 3x10
Weighted Crunch 2x12
Leg-up 2x12

Wednesday
Power Clean 5x5
Military Press 4x5
DB OH press 2x10
Lateral Raise 2x10
Reverse Fly 2x10
Pullup 4 to failure
Barbell Curl 3x10
Weighted Crunch 2x12
Leg-up 2x12

Thursday
Speed Squat 4x7
Bench 5x5
Incline DB Bench 3x10
OH Tri Ext. 3x10
Calf Raise 3x10

Saturday
deadlift
Bench 5x5
Pullup 4 to failure
DB OH press 2x10
Incline DB Bench 2x10
Barbell Curl 3x10
Tri OH Ext. 3x10
20 rep squat
Calf Raise 3x10
Weighted Crunch 2x12
Leg-up 2x12

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

last day of light week

Saturday

Deadlift
warmup w/ 135
5w/255
5w/265

OH DB Press
10w/32.5 dbs  40sec.
10w/37.5 dbs  40sec.

Barbell Curl
1x10w/66lbs.  40sec.

Squat
1x20w/205

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

well ive been using the 27th of every month to see what progress ive made for that month and today is the 27th so ill take note of some measurements.

scale weight: 193 lbs.
bicep: 14.5" cold
L bicep: 14 5/8" that was suprising
chest: 42 3/4"
shoulders: 48"
R calf: 15 7/8"
L calf: 15 6/8"
thigh: 25"  i dont really know how to take this measurement, im just doing it at the thickest part at the top of my thigh.
L thigh: 24 7/8"

i try to be as accurate as i can, but its just me and a fabric measuring tape so theyre not perfect.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

well i live for days like today.  Today was already going really great and then i had the best workout ive had in a long time.

MONDAY

---

Bench (not to great, idk what happened)
warmup w/135
5w205
5w195

Incline DB press (about 40second TUT)
10w45 lbers
10w50s
6w50s

Squat
warmup w/135
1x20x205

LP machine calf raises (over 40 seconds)
15w3plates on each side
15w3 plates and a 25
15w3 plates and a 25

at this point i could barely walk and actually tripped on a barbell.

Tri OH Ext.  supersetted w/ skull crushers- about 40sec TUT
OH-10w40
SC-10w65
OH-10w40

buddy EZ bar curl-40 sec tut
3x10w65
if your not familiar with these you just finish your set and hand the bar to a lifting partner, they do their set and then give it back to you for your set, very tiring.

i was pumped like a motha****er after this workout...too bad it doesnt stay that way.  it looked really good though.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

ORIGINAL: RollingStone

scales got me at 194 naked but i just ate.

current arm size 14.5 " cold flexed.

Im jus gonna update those measurements every now nd then to see how its goin, ill get some other measurements later.

weird! arms are small for being 194 at 6 foot..

ahh i hate them sooo lol.  nothin seems to work for them.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

WEDNESDAY

---

Military Press (slow 40 sec. drop set)
warmup w/ 95
10w105
10w100
8w95

Power Clean
umm...i did this really weird idk what happened
somthin like...
1x165
1x185
1x200
5x135
5x145
ye it sucked...

Reverse Flyes-slow
2x10x35

Lateral raises-slow
2x10x10

Pullup
3 to failure about 10-15 a piece

BB Curl wide slow
1x10w65lbs.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

THURSDAY  

---

Bench
warmup w/ 135
5w185
5w195
5w205
5w215

Tri OH Ext. slow
10w40lb
10w45lb
10w45lb

Speed Squat
7w135
7w185
7w205
7w225

Incline DB press-slow
2x10w45lbers.

i forgot calf raise again somehow which sucks.  Im gonna have to like bring a list into the gym wit me nxt time so this doesnt happen.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

MONDAY

---

Bench
warmup w135
5w190
5w200
5w210
4w215

Squat
warmup w135
20w210

Calf Raise on LP machine
15w 3 plates each side
15w 4 plates
15w 4 plates & 35s

Bicep Superset
BB Curl 1x10w85
hammer curl 1x10w30 lb dbs
supinated DB curl 1x10w20 lb dbs

Tricep Superset
Close Grip Bench 1x10w135
OH Tri Ext. 1x7w50 lb db
Skull Crushers 1x5w60lb and static hold on last rep

i decided to superset the bis nd tris and go a little heavier than usual to switch it up.  Ive been doing really slow really light weight for a while now.  I think im going to make mondays a little heavier nd lighten it up on the other days. 

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

[img=http://img522.imageshack.us/img522/6914/10020972la4.th.jpg]

[img=http://img512.imageshack.us/img512/6159/10020982jm8.th.jpg]

[img=http://img515.imageshack.us/img515/6218/10020992ao0.th.jpg]

[img=http://img206.imageshack.us/img206/9971/10021082vc6.th.jpg]

im gonna put these up as starting pictures for right now to see how far i get bulking before sometime in april when i believe i will begin cutting.  Im currently the fattest and heaviest ive ever been in my life.  Go ahead and critique if you want but its not too important im just putting these in here to show where i am.

most will probably say at that point that i dont really need to cut yet but i weighed 160 this last summer and was a twig compared to myself now nd i still looked pretty damn good id say.  I was probably around 7 percent bf give or take a percent.  I want to be shredded because i cant stand having the bf that i do even now.  Im jus not used to it.

nd dont make fun of the environment, i had my sister take the pics in her room so yea, lol.


eh how the heck do u put up pictures that jus are on the post so u dont have to click any links...?

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

WEDNESDAY

---

Power Cleans
5w135
5w155
5w165

Military Press
warmup w95
I adjusted my grip today wider thinking that i was using my triceps to much and not enough shoulder.  It was alot harder than usual
5w125
5w125

DB OH Press
6w45 lbers. and static hold

Pullup 16
Chinup 10
Pullup 6
Chinup 6

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

THURSDAY

---

Speed Squat
7x135
7x155
7x185
7x205
I really tried to power up and jump on these, more than usual. Im going to keep the weight down a little bit and really work on the speed.  I think im going to start doing some plyometrics next week too.

Bench Press
warmup w135
5x185
5x205
5x215

Incline DB Press-slow
10x45lbers
8x45lb w/ static hold

OH Tri Ext. dropset
10w45s
8w35s
7w25s

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

SATURDAY

---

(first time ever throwing up in the gym)

Military BB Press
warmup w 115
135x10
135x6

BO BB Rows
135x10
145x10
145x9

Bicep Superset
BB Curls 90lbsx10
Supinated BB Curls 60lbx8
Wide Grip BB Curls 60lbx5w static hold

Squat
215lbx20
took all my will to get out reps 18,19, and 20.  I couldnt rack the weight w/o my partner and i got up staggered around the room.  I knew it was coming, i ran up out of my basement (storm door) and puked all over the sidewalk immediatly.  It was nice... I felt good afterward and i drank my shake easily compared to the usual not being able too.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

MONDAY

---

Squat
220x20

Bench
185x5
190x5
205x5

Barbell Curls
95x8

Hammer Curl
35lbersx8

Supinated BB Curl
65x7wstatic hold last rep

OH DB Tri Ext.
2x10x55lber
8x55lber nd static hold

scale weight-196.5 lbs.

really hoping to hit 200lbs before i begin my cut.  Im going to eat like a hog.  April fools day i think ill start cutting.  Im on a month in a half march to glory.  I only hope i can gain the last 3.5 lbs in that time...

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

WEDNESDAY

---

Military Press
warmup w95
125x10
135x8

DB OH Press
40lbersx8
drop set
40x4
35x4
30x4
25x4

Power Clean
5x135
5x145
5x155

BO BB Rows
10x135
5x145

supersetted w
Chinupsx8
Chinupsx4

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

crap i forgot to put down what i did on thursday

SATURDAY

---

started off with bench.  I just wanted to make sure i could easily put up 250 because next week im trying for the 250 club in football.

Bench Press
warmup w 135
205x4
250x1

Military Press
warmup w 115
135x10
145x7
155x5
165x1

Squat
225x20

BO BB Rows
135x10
145x10

BB Curls
100x6
70x10 (supinated)
70x8 & static hold

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

last thursday

---

from what i can remember this is how my thursday went

Bench Press
warmup w 135
195x5
205x5
215x5
225x6

Speed Squat
135x7
155x7
185x7
205x7

DB Tri OH Ext
55x10
55x10
55x8

Weighted Crunch-slow
50lbx15

Partner Leg up (Laying leg up w/ partner pressing down on feet)
x15

calves...i forgot calves...of course lol.  Idk why but i never seem to remember to do the damn calf raises.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

MONDAY (yesterday)

---

Bench
warmup w135
205x3
250x1 (to join 250 club in weight room)
225x5

BB Curl drop set
95x6
85x6
65x8

DB Tri OH Ext drop set
70x8
60x5
50x5

Squat
warmup w135
230x20

Calf raise
3 platesx14
4P x15
5P x16

Weighted Crunch
50lbsx12

Partner Leg ups
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

---

Military Press
warmup w 95
135x10
145x8
155x6

DB OH Press
2x10x40lbrs

Power Cleans
135x5
150x5
160x5
185x1

Chin up
4 and static hold

Pullup
3 and static hold

Scale-203 lbs.  ate huge meal
Arms-both are 1/8" away from 15 so theyre growin...nice...

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

SATURDAY

today begins my cut

DB OH Press dropset

45lbx10
35to failure
25to failure

BO BB Rows
135x10
145x10
155x10
165x6

Weighted Crunch
50lbx15
50lbx12

Partner leg up
10?

200m sprint
1 lap around track
moving squat racks, machines, and trees around weight room (ill consider it cardio lol it was tough)

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

MONDAY

began light week today, workout was pretty simple

Bench
warmup w 135
195x5
205x5

Tri OH Ext
65x9
65x8

BB Curls
95x8
75x8(supinated)

Squat
warmup w 135
225x10
135x30

Leg Press
2 platesx50

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

eh been lazy wit the journal but here goes

i quit the cut because i jus kinda realized i shouldnt be cutting

i changed my program up for shoulder/arm specialization

THURSDAY

---

Bench Press
warmup w 135
5x195
5x205

Jump Squat
7x135
7x155
7x175
7x195

Rope Pulldowns w/very short rests
12x60lb
12x70
12x70
12x60

thursdays are pretty simple now...

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Saturday (yesterday)

alright i got a little off track for a while...not skipping lifts and stuff just not really having goals in mind which doesnt really get you anywhere...so i started a new routine wit a goal of bulking up to maybe a little below 210 by some time in june.

im going to put the tempo and a rest time approximation right under all my exercises

OH BB Press
301   1-2min.
warmup
6x115
6x125
6x135
6x145

BO BB rows
301  1-2min.
warmup
12x135
10x145
8x155
6x165

Bicep Curls
301  30 sec.
10x70
10x70
8x70
8x70 +static hold

Close Grip Bench (pre exhaust for tris)
(20)(0)(35) -yes that is correct
1 repx135

Tri OH Ext. w/ plate
301   30 sec.
10x35
10x35
10x35
10x45

Deadlift
101  3min.
warmup
5x225
5x275
5x295

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.