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RE: RollingStone's Journal - 2/11/2008 4:02:57 PM

RollingStone

Posts: 640
Joined: 12/15/2007
From: Pittsburgh
Status: offline

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...

< Message edited by RollingStone -- 2/11/2008 4:13:03 PM >

_____________________________

I will do today what you won't... so tomorrow I can do what you can't

Everything I've ever done was out of fear of being mediocre.

Height 6'0"
196 lbs BF 8-9
age 17

bench 280
squat ATG 315
deadlift 400
Power Clean 215

Current Goal: to cut 8lbs fat and gain strength simultaneously

(in reply to RollingStone)

Post #: 21

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RE: RollingStone's Journal - 2/13/2008 2:29:56 PM

RollingStone

Posts: 640
Joined: 12/15/2007
From: Pittsburgh
Status: offline

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

_____________________________

I will do today what you won't... so tomorrow I can do what you can't

Everything I've ever done was out of fear of being mediocre.

Height 6'0"
196 lbs BF 8-9
age 17

bench 280
squat ATG 315
deadlift 400
Power Clean 215

Current Goal: to cut 8lbs fat and gain strength simultaneously

(in reply to RollingStone)

Post #: 22

RE: RollingStone's Journal - 2/16/2008 3:59:07 PM

RollingStone

Posts: 640
Joined: 12/15/2007
From: Pittsburgh
Status: offline

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

_____________________________

I will do today what you won't... so tomorrow I can do what you can't

Everything I've ever done was out of fear of being mediocre.

Height 6'0"
196 lbs BF 8-9
age 17

bench 280
squat ATG 315
deadlift 400
Power Clean 215

Current Goal: to cut 8lbs fat and gain strength simultaneously

(in reply to RollingStone)

Post #: 23

RE: RollingStone's Journal - 2/17/2008 6:49:41 AM

RollingStone

Posts: 640
Joined: 12/15/2007
From: Pittsburgh
Status: offline

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.

< Message edited by RollingStone -- 2/17/2008 6:57:19 AM >

_____________________________

I will do today what you won't... so tomorrow I can do what you can't

Everything I've ever done was out of fear of being mediocre.

Height 6'0"
196 lbs BF 8-9
age 17

bench 280
squat ATG 315
deadlift 400
Power Clean 215

Current Goal: to cut 8lbs fat and gain strength simultaneously

(in reply to RollingStone)

Post #: 24

RE: RollingStone's Journal - 2/19/2008 3:33:25 PM

RollingStone

Posts: 640
Joined: 12/15/2007
From: Pittsburgh
Status: offline

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?

_____________________________

I will do today what you won't... so tomorrow I can do what you can't

Everything I've ever done was out of fear of being mediocre.

Height 6'0"
196 lbs BF 8-9
age 17

bench 280
squat ATG 315
deadlift 400
Power Clean 215

Current Goal: to cut 8lbs fat and gain strength simultaneously

(in reply to RollingStone)

Post #: 25

RE: RollingStone's Journal - 2/20/2008 3:24:50 PM

RollingStone

Posts: 640
Joined: 12/15/2007
From: Pittsburgh
Status: offline

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...

< Message edited by RollingStone -- 2/20/2008 3:27:39 PM >

_____________________________

I will do today what you won't... so tomorrow I can do what you can't

Everything I've ever done was out of fear of being mediocre.

Height 6'0"
196 lbs BF 8-9
age 17

bench 280
squat ATG 315
deadlift 400
Power Clean 215

Current Goal: to cut 8lbs fat and gain strength simultaneously

(in reply to RollingStone)

Post #: 26

RE: RollingStone's Journal - 2/23/2008 8:19:08 AM

RollingStone

Posts: 640
Joined: 12/15/2007
From: Pittsburgh
Status: offline

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)

_____________________________

I will do today what you won't... so tomorrow I can do what you can't

Everything I've ever done was out of fear of being mediocre.

Height 6'0"
196 lbs BF 8-9
age 17

bench 280
squat ATG 315
deadlift 400
Power Clean 215

Current Goal: to cut 8lbs fat and gain strength simultaneously

(in reply to RollingStone)

Post #: 27

RE: RollingStone's Journal - 2/25/2008 3:57:54 PM

RollingStone

Posts: 640
Joined: 12/15/2007
From: Pittsburgh
Status: offline

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

_____________________________

I will do today what you won't... so tomorrow I can do what you can't

Everything I've ever done was out of fear of being mediocre.

Height 6'0"
196 lbs BF 8-9
age 17

bench 280
squat ATG 315
deadlift 400
Power Clean 215

Current Goal: to cut 8lbs fat and gain strength simultaneously

(in reply to RollingStone)

Post #: 28

RE: RollingStone's Journal - 3/6/2008 3:04:53 PM

RollingStone

Posts: 640
Joined: 12/15/2007
From: Pittsburgh
Status: offline

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...

_____________________________

I will do today what you won't... so tomorrow I can do what you can't

Everything I've ever done was out of fear of being mediocre.

Height 6'0"
196 lbs BF 8-9
age 17

bench 280
squat ATG 315
deadlift 400
Power Clean 215

Current Goal: to cut 8lbs fat and gain strength simultaneously

(in reply to RollingStone)

Post #: 29

RE: RollingStone's Journal - 3/30/2008 4:45:57 PM

RollingStone

Posts: 640
Joined: 12/15/2007
From: Pittsburgh
Status: offline

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

_____________________________

I will do today what you won't... so tomorrow I can do what you can't

Everything I've ever done was out of fear of being mediocre.

Height 6'0"
196 lbs BF 8-9
age 17

bench 280
squat ATG 315
deadlift 400
Power Clean 215

Current Goal: to cut 8lbs fat and gain strength simultaneously

(in reply to RollingStone)

Post #: 30

RE: RollingStone's Journal - 3/31/2008 4:17:26 PM

RollingStone

Posts: 640
Joined: 12/15/2007
From: Pittsburgh
Status: offline

Monday

second day of this new routine...high volume that will hopefully burn me out in a few weeks

Incline Bench
301 30 sec
10x115
10x125
6x135

Squat
warmup
20x195

Flat Bench
301 30 sec
10x145
10x155
8x165

Tri OH Ext.
301 dropset
12x50lb
5x40lb
6x30lb

Pullup
301 45s-1min
10
5
Chinup
301 45s-1min
5
20 sec. hold pre exhaust for bi curls

Barbell Curls
301 30 sec.
8x75
6x75
8x75

was supposed to get some arnold press in there...didnt happen but shoulders will get a beating on wednesday so yea.

_____________________________

I will do today what you won't... so tomorrow I can do what you can't

Everything I've ever done was out of fear of being mediocre.

Height 6'0"
196 lbs BF 8-9
age 17

bench 280
squat ATG 315
deadlift 400
Power Clean 215

Current Goal: to cut 8lbs fat and gain strength simultaneously

(in reply to RollingStone)

Post #: 31

RE: RollingStone's Journal - 4/3/2008 2:59:51 PM

RollingStone

Posts: 640
Joined: 12/15/2007
From: Pittsburgh
Status: offline

Wednesday

OH BB Press
301 30 sec
warmup
10x95
10x105
8x105
8x95

Power Cleans
5x135
5x155
5x175

Pullups
10
5
Chin ups
5 &static hold

Barbell curls
8x75
10x75 wide grip
8 x75

_____________________________

I will do today what you won't... so tomorrow I can do what you can't

Everything I've ever done was out of fear of being mediocre.

Height 6'0"
196 lbs BF 8-9
age 17

bench 280
squat ATG 315
deadlift 400
Power Clean 215

Current Goal: to cut 8lbs fat and gain strength simultaneously

(in reply to RollingStone)

Post #: 32

RE: RollingStone's Journal - 4/3/2008 3:02:27 PM

RollingStone

Posts: 640
Joined: 12/15/2007
From: Pittsburgh
Status: offline

Thursday

Flat Bench
301 1-2 min.
warmup
6x175
6x185
6x195
6x205
3x215

Speed Squat
7x135
7x155
7x185
7x205

Close Grip Bench
(20) 0 (30)
static hold pre-exhaust for tris

Tri OH X
301 30 sec
6x40lb dropped to 5x35lb
12x35lb
11x35lb

_____________________________

I will do today what you won't... so tomorrow I can do what you can't

Everything I've ever done was out of fear of being mediocre.

Height 6'0"
196 lbs BF 8-9
age 17

bench 280
squat ATG 315
deadlift 400
Power Clean 215

Current Goal: to cut 8lbs fat and gain strength simultaneously

(in reply to RollingStone)

Post #: 33

RE: RollingStone's Journal - 4/5/2008 4:16:50 PM

RollingStone

Posts: 640
Joined: 12/15/2007
From: Pittsburgh
Status: offline

saturday

OH BB Press
301   1 min.
warmup
6x120
6x130
6x140
didnt go farther had no spotter

BO BB Rows
301   30sec.
12x135
10x145
8x155
6x155
static hold for 40 sec pre exhaust for bis

Barbell Curls
301 dropset
10x70
6x60
7x50
6x40

static hold dip pre exhaust for tris

DB Tri OH X
301   dropset
12x45
7x35
8x25

Deadlift
101 3 min.
5x135
5x225
5x275
5x295
5x315

_____________________________

I will do today what you won't... so tomorrow I can do what you can't

Everything I've ever done was out of fear of being mediocre.

Height 6'0"
196 lbs BF 8-9
age 17

bench 280
squat ATG 315
deadlift 400
Power Clean 215

Current Goal: to cut 8lbs fat and gain strength simultaneously

(in reply to RollingStone)

Post #: 34

RE: RollingStone's Journal - 4/7/2008 4:02:03 PM

RollingStone

Posts: 640
Joined: 12/15/2007
From: Pittsburgh
Status: offline

Monday

Incline Bench
301 30 sec
10x115
10x125
10x135

Squat
warmup
20x200

Flat Bench
301 30 sec
10x135
10x145

Tri OH Ext.
301 dropset
12x50lb
5x40lb
5x30lb

Pullup
301 45s-1min
11
5
Chinup
301 45s-1min
5
5
20 sec. hold pre exhaust for bi curls

Barbell Curls wide grip
301 dropset
6x75
4x65
5x55
6x45

_____________________________

I will do today what you won't... so tomorrow I can do what you can't

Everything I've ever done was out of fear of being mediocre.

Height 6'0"
196 lbs BF 8-9
age 17

bench 280
squat ATG 315
deadlift 400
Power Clean 215

Current Goal: to cut 8lbs fat and gain strength simultaneously

(in reply to RollingStone)

Post #: 35

RE: RollingStone's Journal - 4/12/2008 2:00:33 PM

RollingStone

Posts: 640
Joined: 12/15/2007
From: Pittsburgh
Status: offline

Wednesday

Military Press
301 1-2 min.
115x6
125x6
135x6
145x6

Power Cleans
2-3 min.
135x5
155x5
165x5
185x3

Pullups
11
5

Chinups
6
5

Barbell Curls
301 dropset
75x?
65x?
55x?
45x?
its saturday now...i really cant remember how many reps i did...

_____________________________

I will do today what you won't... so tomorrow I can do what you can't

Everything I've ever done was out of fear of being mediocre.

Height 6'0"
196 lbs BF 8-9
age 17

bench 280
squat ATG 315
deadlift 400
Power Clean 215

Current Goal: to cut 8lbs fat and gain strength simultaneously

(in reply to RollingStone)

Post #: 36

RE: RollingStone's Journal - 4/12/2008 2:01:36 PM

RollingStone

Posts: 640
Joined: 12/15/2007
From: Pittsburgh
Status: offline

Thursday

Flat Bench
warmup
5x195
5x195
5x205
5x215
5x225

Squat
warmup
5x225
5x235
5x245
5x255
5x265

_____________________________

I will do today what you won't... so tomorrow I can do what you can't

Everything I've ever done was out of fear of being mediocre.

Height 6'0"
196 lbs BF 8-9
age 17

bench 280
squat ATG 315
deadlift 400
Power Clean 215

Current Goal: to cut 8lbs fat and gain strength simultaneously

(in reply to RollingStone)

Post #: 37

RE: RollingStone's Journal - 4/12/2008 2:08:37 PM

RollingStone

Posts: 640
Joined: 12/15/2007
From: Pittsburgh
Status: offline

Saturday

solid workout
im going to start eliminating the majority if not all of my isolation work...not only are my arms not growing and the exercises are annoying but im not doing heavy squats nd deadlifts as much as id like lately so i will be focusing more on them and less on isolating my arms.

Military Bench
warmup
301   2 min.
5x115
5x125
5x135
5x145
5x155

ATG Squat
2013ish    2-3min.
warmup
5x230
5x240
5x250
5x260
3x270 2 barely assisted

Snatch Deadlift
101   2-3min.
warmup
5x225
5x245
5x255

Deadlift
101   2-3 min.
5x295
5x315

One arm DB row
301   1min.
10x50lb
10x50
10x50
10x50

So heres the routine now...It hasnt changed a ton but i took out isolation work and pretty much added more volume to heavy compound work.

Monday
flat bench 5x5
incline bench 5x5
pullup x4
chinup x3
Deadlift 5x5
Squat 5x5

Wednesday
Power Clean 4x5
Military Bench 5x5
Pullup x4
Chinup x3
Snatch Deadlift 3x5
Deadlift 2x5

Thursday
Jump Squat 4x7
Bench 4x10
Incline DB bench 4x10

Saturday
Military Bench 5x10
Squat 5x5
Snatch Deadlift 3x5
Deadlift 2x5
One arm DB row 5x10

< Message edited by RollingStone -- 4/12/2008 4:28:43 PM >

_____________________________

I will do today what you won't... so tomorrow I can do what you can't

Everything I've ever done was out of fear of being mediocre.

Height 6'0"
196 lbs BF 8-9
age 17

bench 280
squat ATG 315
deadlift 400
Power Clean 215

Current Goal: to cut 8lbs fat and gain strength simultaneously

(in reply to RollingStone)

Post #: 38

RE: RollingStone's Journal - 4/12/2008 5:53:46 PM

RollingStone

Posts: 640
Joined: 12/15/2007
From: Pittsburgh
Status: offline

some measurements i took today

R bi   14 3/4"
L bi   14 3/4"
Chest   43 1/2"
Shoulders   50"
R Calf   16 1/8"
L Calf   16 2/8"
R thigh   25 3/8"
L thigh   25"

gay...even my calves grew more than my arms...3 months and only a 1/8" impovement on the arms...everything else seems to have grown a little though...

i guess genetically i jus cant have big arms...

6 ft. 200lbs nd...sub 15" arms...i feel like shooting someone...

_____________________________

I will do today what you won't... so tomorrow I can do what you can't

Everything I've ever done was out of fear of being mediocre.

Height 6'0"
196 lbs BF 8-9
age 17

bench 280
squat ATG 315
deadlift 400
Power Clean 215

Current Goal: to cut 8lbs fat and gain strength simultaneously

(in reply to RollingStone)

Post #: 39

RE: RollingStone's Journal - 4/13/2008 11:40:33 AM

RollingStone

Posts: 640
Joined: 12/15/2007
From: Pittsburgh
Status: offline

sunday

plyos

depth jumps
3x8 off 16" box

box might be a little short

_____________________________

I will do today what you won't... so tomorrow I can do what you can't

Everything I've ever done was out of fear of being mediocre.

Height 6'0"
196 lbs BF 8-9
age 17

bench 280
squat ATG 315
deadlift 400
Power Clean 215

Current Goal: to cut 8lbs fat and gain strength simultaneously

(in reply to RollingStone)

Post #: 40