Strength and Conditioning

My goal is to be at a decent body weight of 150 - 160 pounds while gaining strength constantly and keeping a lean physique and being the best in whatever sport comes my way.
 
Diet:
 
Lean Meats (Chicken, Tuna, Turkey, Roast Beef)
Nuts (Cashews, Peanut Butter)
Vegetables (Low glycemic to at least have carbs, but not the bad ones.)
Eggs
Water
 
Thats it. I eat basically whatever with these categories, but I eat under maintenence to help with my cutting/conditioning.
 
Current Statistics
 
6'0" 170lb      Goal: 150 - 160 lean pounds
Waist: 33.5"  Goal: 29" - 31"
Bicep: 14.5"
Chest: 41"
Quads: 23"    
Calves: 13.5" Goal: 15"
 
Incline Bench: 205lb 1RM - 12 Week Goal: 245 1RM
Flat Blench: 225lb 1RM - 12 Week Goal: 275 1RM
Shoulder Press (Machine): 220lb 1RM - 12 Week Goal: Barbell 200 1RM
Barbell Row: 235lb 1RM - 12 Week Goal: 265 1RM
Pull ups: 8 - 10 times in a row - 12 Week Goal: 25 Continuous Pull Ups
Leg Press (No Squats): 495 3RM - 12 Week Goal: 650 3RM
Deadlift: 285 1RM (former lower back muscle pull) - 12 Week Goal: 405 1RM
Power Clean: 160 1RM - 12 Week Goal: 205 1RM
 
Routine:
 
Full Body Lifting 3 days a Week
Plyometrics 3 days a week
Cardio 3 -5 days a week
 
 
I need help increasing my pull ups. I don't have any techniques that help on increasing reps.
 

looks good, you have set some nice and clear goals.
that schould all be quit doable.
hope you stick to it!

good luck , I would be careful about the deads, and the power cleans.

Deads only because you have already had a lower back injury, so don't try to push them that quick (although it is only 10 lbs a week, so technically you should be able to do that)

power cleans being an exsplosive lift, they are not easy to add weight weekly, they are tricky bastards. They are easy to get stuck with...

However good luck, you do have a very nice line of reasonable goals, I will be watching your journal, so you better keep it updated ; )

Wednesday:

Lifting

Dumbell Incline Press:
50 x 3
60 x 2
70 x 2 + 1 Forced Rep

Dumbell Flat Press:
60 x 3
70 x 2

Pulldowns:
140 x 3, 150 x 2, 160 x 1 = Wide Grip
160 x 3, 170 x 2, 180 x 3 = Close Grip

Rack Deadlifts

225 x 5
315 x 4
365 x 4

Front Squats

135 x 3
145 x 3
165 x 2
I was really still sore from monday's leg presses..
_______________________

Plyometrics

Fast and moderate jump rope work
Skipping rope for laps

*Medicine Ball Overhead toss (30 reps)
*Med Ball 1 Hand toss (20 Reps)
*Med Ball Granny Squat and toss (20 Reps)
*Med Ball Push Pass - 3 Laps

*Squat down, lift partner, run with the partner - 2 sets of 10 (lol)

* = Done with partner

_______________________________________________

Diet So far:

Breakfast:

Peanut Butter (yeah, I was in a hurry though)

Mid morning Snack

Cashews and a salad - no dressing

Pre Workout

Peanut Butter ( I love the stuff, what can I say)

Post Workout

Chicken Salad
Plain Salsa (for the vegetables)

Dinner (planning)

Chicken Breast
Dry Salad/Whole tomato

Before bed

Teaspoon of Peanut butter :)


im tired.
 
yeah, i hate cleans. power, hang, whatevs. the best i have done is 160, obviously, and i have been stuck and gone up and down on that..
 
im keeping this one updated for real this time, lmao.

Thursday:

Had to work today. It went by quick. I was full of energy thanks to my good friend hydroxycut. Uhm, other than that.. Tomorrow is going to be a heavy heavy lifting day followed by band practice. That means no plyometrics or cardio because I will be late and have to hear it from the guys.. sooo. The diet today

Breakfast:

Peanut Butter

Lunch:

Cashews

Midday Meal:

Tuna
Whole tomato

Evening Meal:

Chicken breast slices
Cashews

It looks like I'm not eating enough, but it feels like I am? I don't count calories, I just eat a decent amount of healthy food and tada. Pretty tired now. Until tomorrow.

Weighing in today at 169.7, by the way.

I can tell tomorrow will be a cheat day to regain my leptin levels. Cheat to lose, baby. :)

I am not going to worry about what I eat, I am just going to watch how much and make Saturday's morning cardio a bizzzzztch.

Friday: (Had to have a quickie today, by the way...)

Incline Bench Press

135 x 8
165 x 5
175 x 4

Barbell Row

135 x 12
185 x 5
205 x 5
225 x 5

Standing Barbell Military Press (These things are hard.)

95 x 3
95 x 3
95 x 3

Deadlifts

185 x 5
225 x 5
275 x 3
300 x 1 (hold 20 seconds) New PR!

The 300 was really easy, by the way..

then my buddy showed up to pick me up and i went to band practice and had a really stressful time and tada.

Diet today has been very dirty. I have cheated. But I haven't eaten an ass load, so I guess I'm okay until next weekend.
 

So just an update.. Monday I plan on changing over to hypertrophy with the same goals still in mind. I just need to get bigger, in reality. I usually do a 4 week bulk then a hardcore two week cut to destroy any chub from the four weeks..

But, a gym buddy of mine told me he is going to give me a book of his. He's a major in exercise science, la la la, all this good stuff. He says its perfect, but he hasn't had the time to read and follow it to the tee yet. So I will be following the lifting routine and diet routine the book will have laid out for me. Until Monday evening..

Back & Calves Day

Barbell Rows:

135 x 8
185 x 8
195 x 8
200 x 8

Pull Downs

Widegrip
115 x 8
100 x 8

Close Grip
145 x 8
115 x 8

One Arm DB Rows

40 x 8
60 x 8
80 x 8
90 x 8 PR

Reverse Fly (Rear Delt)

45 x 8
55 x 8
65 x 8
45 x 10

Deadlifts (these were disappointing)

225 x 7
275 x 1

Standing Calve Raises

220 x 12
300 x 12
320 x 12 (Static Hold)

Toe Raises

25lb Plate for 3 sets of 12 on each foot.

Leg Press Calve Raises

315 x 12
365 x 12
405 x 12.. hold.. 12 more

I got stuck on 275 on deads and broke my spirits. Probably due to no warm up sets, or the fact I procrastinate deadlifts because I hate them, or I make excuses because I'm a bxxch.

Diet today has been an "I don't give a hoot" attitude. I am eating relatively clean, then again, the school lunch was a grease fest of nasty crap.

Wednesday was my off day..

today was

Legs and Abs

Squats

• 135 x 12
• 185 x 10
• 225 x 8
• 275 x 8
• 225 x 8
• 225 x 8

Leg Press

• 225 x 8
• 315 x 8
• 405 x 8
• 135 x 10 (Legs were so shaky, damn baby.)

Straight Legged Deadlift Cable Pulls

• 120 x 8
• 140 x 8
• 140 x 8

this thing killed my man jewels. I hate the cable. =[

Leg Extension

• 120 x 8
• 140 x 8
• 160 x 8
• 200 x 8 PR

Leg Curl

• 80 x 8
• 80 x 8
• 90 x 8
• 90 x 8

Ab Crunch Machine

3 Sets of 10 focused mind muscle connection reps

Hanging leg raises from chin up bar

3 Sets of 10 Powerful and quick movements, followed by a hold at the end.



Comments: I just recently started really training my hamstrings, so they are weak. I also recently started with my calves. I was mirror training the first 6 -18 months of my training career and I never got out of it until now.

I went out to the ball field also. Kicking is a favorite thing to do of mine, I dunno why. I punted a 45 yarder today for my best. Average kicks were around..38-40yds. Not bad.

Diet

• Food. Lots of it. Enough said.

Friday

Shoulders/Triceps/Calves

Front Barbell Military Press

• 95 x 12
• 105 x 10
• 115 x 10
• 125 x 10
• 135 x 8

Rear Barbell Military Press

• 95 x 8
• 95 x 8
• 105 x 8
• 105 x 6

Bent Over Laterals

• 20 x 12
• 25 x 10
• 30 x 10
• 12 x 12 (Focused)

Close Grip Bench

• 95 x 8
• 105 x 8

Nose Breakers

• 65 x 8
• 85 x 8

Dips (BW)

• 3 Sets of 8
• 45lb Plate + Body Weight x 8
• 90lb + Body Weight x 8
• 135lb + Body Weight x 8

Press Downs

• 90 x 8
• 120 x 8
• 140 x 8
• 140 x 8 (140 is the whole damn rack)

Standing Calve Raises

• 250 x 12
• 300 x 12 (Concentration)

Seated Calve Presses

• 405 x 10
• 495 x 10
• 535 x 10 (All concentration)

Toe Raises

• 25 x 12
• 25 x 12
• 20 x 20

Comments: Pumps were awesome. Endurance was awesome. I felt and feel like a monster. The swoleness is setting in.

You have an incredibly strong row compared to your other numbers.  Do you deload the weight for each rep?  Also, how many pullups can you do (didn't see them anywhere in the routine.  you should incorporate them.)

Yes, my row is my most impressive lift. It's probably because I trained them as hard a possible in my strength phase. And, no I don't deload. I'm not even sure what deloading is. I have heard of it, just never really incorporated it.

I do pull ups off and on.. Like 5 sets of 3. I never log them though because I don't have any good technique on getting more of them. I thought about, I think, Poliquin's 10 x 3 on pull ups, but I don't know how effective it is.

Deloading is resting the weight on the ground between every rep.  Basically letting go of the bar so it is completely back on the ground and "deloaded".  What is your back angle (roughly) when you do them? 

Also, if you don't deload during deadlifts, you should seriously consider it.

Well in that case, I don't deload on rows, but I do on deads. I let the weight hit "dead" on the floor, then lift.

My back angle on rows is about a 45 degree, maybe 55. I pull it in to my stomach above the navel. My left hand is palm up and right hand is palm down, and I alternate between sets. I <3 rows.

Saturday & Sunday

It's weird, I thought I posted here yesterday, but the post isn't here.. I have had good recovery days. DOMS is killing my legs and triceps.. My wrists are mighty dry in the joint department.

My appetite is unbelievable. My brain isn't even telling me to stop at certain times.. I destroyed $14 dollars worth off the dollar menu at McDonalds yesterday, and I was still not full.

Tomorrow feels like it's going to be a hell of a chest day.. PRs, here I come, if my triceps don't ****out on me, that is.

Monday

Chest/Biceps

Flat Bench

• 135 x 8
• 160 x 8
• 170 x 8
• 185 x 8
• *200 x 2
• *135 x 6
• Super set = *

Incline Dumbell Press

• 40 x 8
• 50 x 8
• 60 x 8
• *70 x 2 PR
• *45 x 6

Super Set = *

Fly Machine

• 90 x 10
• 115 x 8
• 135 x 8

EZ Bar Curls

• 45 x 10
• 65 x 8
• 70 x 8 PR
• 80 x 8 PR
  
  Incline Bench Suspended Concentration Curls
  
• 15 x 8
• 20 x 8
• 12 x 8

Preacher Curl (Maximum Concentration)

• 15 x 10
• 20 x 10
• 25 x 8

Notes: Pumps in chest and biceps, even forearms were painful they were so damn full. I feel looking back upon my chest workout I didn't do enough, but less is more in the bodybuilding world. I set three personal records with sore triceps (damn DOMS) and still busted ass. Great day.

Back/Calves

Barbell Row

135 x 8
185 x 8
205 x 8
215 x 8

One Arm DB Row

50 x 8
70 x 8
90 x 8
100 x 8 PR

Pull Downs

Close Grip
130 x 8
140 x 8

Wide Grip
115 x 8
100 x 8 (Concentration)

Barbell Shrugs

185 x 8
225 x 8
275 x 8

Deadlifts (Taking these easy due to my back)

135 x 5
185 x 3
225 x 3
275 x 3
135 x 5
135 x 8

Calve Presses/Standing Calve Raises = Ass load of weight for static reps.

Comments: Just one of those days. I felt unproductive.. I hate myself in the gym. I dunno why. My mentality has been bad since 3-AD..

been a while since my update.. had a show last night. met a girl, getting over my ex. getting over a cold. i have been in the gym, but my motivation has been off a tad. i believe you could imagine why.

uhm. yeah. until monday, this journal can chill.

new program folks. i have gained some solid weight, and decent strength, now i am ready to recomp, get stronger, and become the advanced athelete.
the exercises change each week, and overloading is the key to this program. should be exciting.

4 Day Push Pull Strength/Power Program - Week 1 (Monday, Nov. 3^rd)
By Robert dos Remedios
Monday
Clean Pull: 4 Sets - 3, 3, 3, 3
Front Squat: 4 Sets - 6, 4, 3, 2
Bench Press: 4 Sets - 6, 4, 3, 2
Push Press: 4 Sets - 6, 4, 3, 2
Wood Chop: 4 Sets - 8
Plank: 4 Sets - 15-25 Seconds
Tuesday
Muscle Snatch: 4 Sets - 3
1 Leg Rom Deadlift: 4 Sets - 6, 4, 3, 2
Cable Face Pull: 4 Sets - 6, 4, 3, 2
1 Arm Pull Down: 4 Sets - 6, 4, 3, 2
Seated Russian Twist: 4 Sets - 8
Side Plank + Reach: 4 Sets - 15-25 Seconds
Thursday
DB Hang Clean: 4 Sets - 3
Step Up: 4 Sets - 6, 4, 3, 2
Close Grip Bench: 4 Sets - 6, 4, 3, 2
Supported 1 Arm DB Press: 4 Sets - 6, 4, 3, 2
Windshield Wiper: 4 Sets - 8
Plank Walkup: 4 Sets - 15-25 Seconds
Friday
Narrow Grip Hang Snatch: 4 Sets - 3
ROM Deadlift 4 Sets - 6, 4, 3, 2
DB Row + Twist: 4 Sets - 6, 4, 3, 2
Chinup: 4 Sets - 6, 4, 3, 2
Reverse Wood Chop Knee: 4 Sets - 8
2 Pt. Plank: 4 Sets - 15-25 Seconds

Clean High Pulls

95 x 3
105 x 3
115 x 3

Bench Press

185 x 6
200 x 4
215 x 3
225 x 2

Front Squat (Parallel;Below Parallel)

95 x 6
135 x 4
175 x 3
190 x 2

Push Press

4 Sets of 6,4,3,2 with 105lb

Wood Chop

4 x 8

Plank

This is one of the most difficult programs I have attmepted. I have had to use very light weight on some of these lifts (step ups with a barbell = balance from hell; one legged deadlifts)

The bridging and core exercises are really working.

haven't updated lately, so here it goes..

Weighing in at about 183

Waist: 34 1/2
Chest: 43"
Biceps: 15"
Quads: 23 1/2"
Calves: 15" thank god. they were 13 before I started this, no joke. I looked like a damn tool.

Front Squats

135 x 5
175 x 5
190 x 5
190 x 5 (too much of a vuhgeen to go for 200..)

Bench Press

175 x 5
190 x 5
210 x 5
225 x 4 PR

Power Jerk

95 x 5
105 x 5
110 x 5

Barbell Corner Rows

1 Hand:
70 x 5
80 x 5

2 Hands:
110 x 5
125 x 5
135 x 8 (Eee Zee.)

Barbell Rollout

3 Sets of 5

Suspended Leg Raises

3 Sets of 8

Core Work

tada.

 
-Stiff Legged Deadlifts
135 x 5
185 x 5
225 x 5
275 x 3
300 x 2 pr...
-Press Downs
60 x 5
90 x 5
110 x 5
130 x 5
130 x 5
-One Arm Dumbell Cleans
45 x 5
60 x 5
60 x 5
-Military Press
95 x 5
115 x 5
135 x 5
95 x 5
100 x 5
-Barbell Torque
4 Sets of 8 with 15lbs
-4 Point Plank
2 Sets 25 seconds
-2 Point plank
2 Sets of 15 seconds

Really tired today and I have to go to work.. so at least no lifting. I gotta remember to take my multivitamin and cycle support to keep that liver happy, no joke.

today i finished 3-ad. i will start novedex xt tomorrow. i will use a tapering effect.

Week 1: 4 Pills per Day
Week 2: 3 Pills per Day
Week 3: 2 Pills per Day

Should put me at a wednesday, so from thursday until monday I will take 1. Then the following Monday I will begin my second 3-ad cycle of 45 days stacked with trisorbagen, retain 2, and superpump 250 and probably some other AX products when I think of them.

my next cycle is going to be as serious as a heart attack.

Incline Bench Press

135 x 5
155 x 5

Dumbells

50 x 5
60 x 5

Cable Rows

120 x 5
140 x 5
160 x 5
180 x 5 PR
*200 x 3 PR
*170 x 2     
*these two are super setted.

One Arm Pull Downs and normal Pulldowns

1 Arm
60 x 5
80 x 5
2 arms
120 x 5
130 x 5
150 x 5 Close Grip

Bicep EZ Bar Curls

65 x 5
85 x 5
55 x 5

Close Grip Bench

95 x 5
115 x 5
135 x 5
145 x 5 (got stuck, but PR)

Military Press

95 x 5
115 x 5
115 x 5
115 x 5

Haven't updated, but I can remember Monday's workout.

Monday

Dumbell Power Cleans

40 x 2
50 x 2
50 x 2
60 x 2
60 x 2
70 x 2
70 x 2
70 x 2

Bench Press

185 x 3
195 x 3
205 x 3
215 x 3
230 x 3 PR

Squat

185 x 3
205 x 3
225 x 3
250 x 3
275 x 3

Military Press

95 x 3
105 x 3
115 x 3
135 x 3
105 x 3

Close Grip Press

95 x 5
105 x 5
115 x 5
135 x 5
155 x 5 PR

Calf Raises

250 x 8
250 x 8
300 x 8
320 x 8

Core Work

___________________________________________________

Today (Abbreviated.)

One Arm Snatch

35 x 5
45 x 5
40 x 5
40 x 5

Straight Legged Deadlift

135 x 3
185 x 3
225 x 3
275 x 3
315 x 3 PR! amazing, for me at least.
350 x 1/2 lol.. I wimped out.

Barbell Row

135 x 5
155 x 5
155 x 5
155 x 5

Chin Ups

4 Sets of 3-8

Barbell Curl

45 x 8
60 x 8
60 x 8
60 x 8

Shrug

225 x 8
225 x 8
225 x 8

Haning Leg Pull ins

4 x 8

I have been setting personal records like a madman. Yes yes yes yes yes.

also, I am weighing in at 181 today.. which is good, because my diet is hell.

yeah. off day. very nice. i bought some b-5. any experience anyone?

Incline Dumbell/Barbell Press

Dumbells
50 x 5
60 x 5
70 x 5 PR No Spotter

Barbell
135 x 3
155 x 3
185 x 3

Squats (Parallel)

185 x 3
205 x 3
215 x 3
245 x 3
275 x 3
290 x 3
310 x 3 PR (Good Form)

One Arm Push Press

40 x 5
50 x 5
60 x 5

Tricep Press Downs

110 x 10
130 x 10
140 x 10
140 x 10

Calve Raises

300 x 8
320 x 8
320 x 8
320 x 8

Planks/2 Point Plank

Rotations and Body Twists

______________________________________________________

solid. can't get no bettuh than solid.