Virt's Journal

I've been here so long and dont really know why I dont have a journal yet, so it's time to start one.

Current:
5'10
155lbs
estimate 10%bf

Previous weigh ins (since start of journal):
152lbs
estimate 10% bf


I dont know my max's atm


Bulking goal 190-195lbs @ 10-11%bf

Long Term goal 175lbs @ 7%bf


Little History;
Started at 130lbs roughly 10%bf and after a couple plateaus I eventually reached 163lbs @ roughly 12%bf, took a few months out and dropped to about 142lbs. Bulked from 142lbs to 152lbs @ roughly 10%bf and was stronger than my previous highest weight of 163lbs. Currently bulking to 190lbs.


Current routine:

I devised a routine to suit me, it's doing me great so far, been doing it for 4 weeks (at time of starting journal) and will continue with it until I feel I need to mix things up again.

Mon/Wed/Fri      A/B/A      B/A/B

A:
Squat 3x5
Bench 5x5
Dead 3x5
Dips 2x8
Incline flies 2x8


B:
Squat 3x5
OH Press 5x5
Bent Row 3x5
Lateral Raise 2x8
Rear Delt Pull 2x8
Chin Ups 2x8
Barbell Shrugs 2x8


*Calf Raises days 1 & 3
 Ab work 3x p/w

Squats:
High Int/Low Vol
Low Int/Low Vol
Low Int/High Vol

V,
    You're the Clipart Photoshop GOD!

 

Progress pic @ 155lbs 20th July:

V,
    You're the Clipart Photoshop GOD!

 

First day of recording lifts:

Skipped Squats and Calf Raises due to injury

Deads
198x5
220x5
242x5

Flat DB Bench
132x5
132x5
121x5
121x5
121x5

Dips with 5kg weight
2x8

Incline DB Flies
2x8 66lbs

V,
    You're the Clipart Photoshop GOD!

 

Forgot to log last week

Today:

Flat DB bench
5 x 132
5 x 132
5 x 121
5 x 121
5 x 121


Deads
5 x 231.5
5 x 220.5
5 x 220.5


Leg Press
10 x 248
10 x 264.5
10 x 264.5


Dips
1x8 with 10kg weight
1x8 with 5kg weight


Incline flies
1x8 77lbs
1x8 66lbs


Ham Curls
2x8 - unsure of weight

V,
    You're the Clipart Photoshop GOD!

 

Keep forgetting to post day 2 and day 3 of each week. So I've only got day 1's so far lol. I'll try and remember this week. Well here goes day 1 lol - I cut the workout short because had a strain in my chest that felt like I could do damage if I continued.

Flat DB Bench:
66 x 8 warm up set
132 x 5
143 x 5
143 x 5
132 x 4
121 x 5


Leg Press:
132 x 10 warm up set
264.5 x 5
280 x 5
280 x 10


Bent DB Row (each arm):
82.5 x 5
88 x 5
88 x 5


Ham Curls:
44 x 8
44 x 8

V,
    You're the Clipart Photoshop GOD!

 

OH DB press:
66 x 8 warm up
88 x 5
99 x 5
99 x 5
110 x 5
110 x 5


Deadlift:
220.5 x 5
220.5 x 8
242.5 x 5


Leg Press:
198.5 x 20
215 x 20
248 x 5


Ham Curls:
49.5 x 8
49.5x 8


Chin ups:
3 x 8 BW


DB Shrugs:
132 x 8
132 x 8


Lat Raise:
33 x 8
44 x 8


Rear Delt Pull (each arm):
22 x 8
22 x 8

V,
    You're the Clipart Photoshop GOD!

 

DB Bench:
66 x 8 warm up
121.5 x 5
132.5 x 5
132.5 x 5
143.5 x 5
143.5 x 5


DB Row (each arm):
82.5 x 5
88 x 5
88 x 5


Leg Press:
264.5 x 10
281 x 10
297.5 x 10


Ham Curls:
49.5 x 8
55 x 8


Dips with 10kg weight:
2 x 8


Incline flies:
77 x 8
77 x 8

V,
    You're the Clipart Photoshop GOD!

 

OH DB Press:
66 x 8 warmup
110 x 5
110 x 5
110 x 5
110 x 5
99 x 5


Deadlift: (Don't know what went wrong here)
132.5 x 5 warmup
242.5 x 1
220.5 x 5
198 x 5


Leg Press:
149 x 10 warmup
281 x 5
297.5 x 5
314 x 10


Chins:
3 x 8 BW


BB Shrugs:
132.5 x 8
154.5 x 8


Lat Raise:
44 x 8
33 x 8


Hamstring Curl:
49.5 x 8
49.5 x 8

V,
    You're the Clipart Photoshop GOD!

 

DB Bench:
143.5 x 5
143.5 x 5
143.5 x 5
132.5 x 5
121.5 x 5


Deads: (Having major problems with grip, feeling an increase in weight is needed and capable but grip is letting me down so going to incoporate some grip strength exercises)
220 x 5
242.5 x 3
220 x 5


Squats:
198.5 x 5
220.5 x 5

Leg Press:
314 x 4


Dips:
2 x 8 with 10kg weight


Incline flies:
2 x 8  77lbs

V,
    You're the Clipart Photoshop GOD!

 

Sorry to hear about the shoulder mate I had something similar happen but no reoccurence since I started doing rotator cuff exercises several times a week. The sickest thing about a shoulder injury is hearing the tissue rip.

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

Erich Fromm

eesh

cheers lol

what kind of exercises have you been doing to condition it?

V,
    You're the Clipart Photoshop GOD!

 

http://www.body-builders.com/images/shoulder_horn_harness.jpg

I do what this f.a.g is doing but I can't afford a shoulder horn.

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

Erich Fromm