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.

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.

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.

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.

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.

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

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

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

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

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.

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.

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.

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.

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.