colton's strengh increase journal (updated daily)

september 11, 2006
the beginning
starting stats
257lbs
6ft 2in
18.2%bf(est)
16yrs old
 
did my legs today heres the stats
squats-265,
legpress-415,
stiffleg-185,
standingcalf-320,
seatedcalf-180,
 
im not on any suppliments not even whey protien or any other protien the reason for this is im trying to get my body to the highest level of strengh possible before useing supps like creatine and such and im trying to cut  so im around 2700 calories of good foods and alot of them ive been stuck at 257 i cant go up or down from here iwas 270 but i was drinking everything but water but ive been pop free for about four years i only drink water and unsweeted tea now
 
these are all on reps of six the reason my stiff leg is low is because i didn't have a belt and i do feel comfortable doing heavy weight on this excersize without one but when i get one it should be around 345
tommorow is chest and arms
 

6ft 1in
272

september 12, 2006

its the day that i start paying for my leg workout from yesterday my hamstrings are sore as hell but i;ll live but the real thing that bothers me is my lats are on fire to could this be from the stiffs?? idont know

incline bench press-250machine
flat bench press-205(did 225 twice)
decline bench press-225machine
barbell wrist curls-60
reverse wrist curls-60
 
we finnally got some healthy food chicken that is so im going serious on my diet tommorow im doing 30-40-30 diet

6ft 1in
272

september 13, 2006

okay today was back and trap day

bentoover row-135
close pulldown-200
pullups(no weight)6reps
cable row-200
deadlift-200
barbell shrug-225
 
my freind that runs the gym in the day showed me a very interesting lower back excersize its about as common as seeing a donkey calf raise in the gym the way i can explain it is its like a reverse hyper extension i dont know what its called if anyone reads this do you know what it is??????

6ft 1in
272

today is september 14 \
shoulder and triceps day
 
arnold press-50lbs
military press-115lbs
side raises-25lbs
skull crusher-80lbs
pressdowns-150lbs
one-arm extension-30lbs\
 
pretty quiet day in the gym just a few of the regulars were there started my low carb high protien diet today and i feel great

6ft 1in
272

september 15, 2006
 
 
biceps and abs
 
straitbarcurl- 90lbs
hammercurl- 40lbs
preacher curl 80lbs
weighted hanging raises-5lbs on each leg
weighted rope crunches-100lbs
 
last week of max-ot training got a knew routine come monday for a power lifting meet in january so i only got two weeks of max-ot training but they were awsome

6ft 1in
272

new routine for pre comp powerlifting meat
staring this monday 18, 2006
 
monday
-------
-bench press - 5x5
-incline dumbell or bar press - 3x8
-military or dumbell press - 3x8
-skull crush or CG bench press - 3x8

wednesday
----------
-squat - 5x5
-leg press - 3x8
-leg curl - 3x8
-calf raise - 3x8

friday
-----
-deadlift - 5x5
-bent row - 3x8
-barbell or dumbell shrug - 3x8
-barbell or reverse curl - 3x8

and random ab excersizes at the end of each day
sound good yay or nay

6ft 1in
272

thats a sweet powerlifting routine except i'd only do abs mon/fri not all 3 days.

215 lbs
5'10''

a thanks for reading you think its bit of overtraing or somthing

6ft 1in
272

definately not overtraining, with powerifting routines they have high sets to gain more strength but also since you dont necessarily target your arms other than an excersise here or there, but your arms and traps etc. get worked very hard as secondary muscle groups.

215 lbs
5'10''

september 17, 2006 monday
 
 
had my first day of power lifting routine
 
 
week 1-benchpress-185lbs
week 2 goal -195
week 3 goal -205
week 4 goal -215
week 5 goal -225
week 6 goal -235
week 7 goal -245
week 8 goal -255
week 9 goal -265
week 10 goal -275
week 11 goal -285
week 12 goal -295
week 13 goal -305
week 14 goal -315
im looking to increase 10lbs a week hopefully
wednesday is deadlift day goal is 315lbs 5times

6ft 1in
272

ORIGINAL: stalloneIs#1toMe

september 13, 2006

okay today was back and trap day

bentoover row-135
close pulldown-200
pullups(no weight)6reps
cable row-200
deadlift-200
barbell shrug-225

my freind that runs the gym in the day showed me a very interesting lower back excersize its about as common as seeing a donkey calf raise in the gym the way i can explain it is its like a reverse hyper extension i dont know what its called if anyone reads this do you know what it is??????

Sure, I know what that is.  I always thought my PT had me do it so he could put me in ridiculous looking position.

"If there's nothing else that's relevant, I'll be leaving now"

"Today's mighty oak is just yesterday's nut that held its ground"

Impressive figures man, and i know what its like to have a sucky bench compared to everything else, its quite common, just keep hammering away at it.

It's impossible to meddle with something that doesn't have a plan

glad someone knows what it is i thought it was ridicoulas until i tryed it its awsome
 
twistedlink thanks for the comment i quess some of us arent blessed with the benchpress

6ft 1in
272

september 19 , 2006
 
this is my recovery day after benchpress training and my pecs and shoulders are sore as hell tommorow is dead lift day wich im looking forword to friday's my 17th birthday and guess what of all the days thats my squat day i know i'll be dead for the rest of the day after hammering the legs

6ft 1in
272

okay i lied my legs are today    oh this is gonna hurt buti live my chest feels awsome to day really pumped anyways im gonna try 315 five times last time i did 315 was with no belt and i was on cell-tech creatine now no belt no supps so wish me luck
 
sept 20 , 2006
 
squat -315-4reps-1 set
285-5-reps-4 sets

6ft 1in
272