time to get serious

****, its been awhile. schools been really fragmenting, ive been lifting still but not sticking to a program and my diets been more scattered. feels like ive been gone forever from here too, damn.
 
anyway, ive basically not made any real progress except ive been running and getting back into that some. my weights dropped a bit from my high point, im maybe 148ish now. my strength has dropped a bit too. so, im gunna get that back up and then some.
 
im going back to an upper lower split, 4 days per week with 2 variations of each upper and lower, looking like this:
 
upper a:
flat bench
oh press
pullups
dips
curls
 
upper b:
incline bench
db press
rows
dips
tri ext
 
lower a:
squats
sldl
leg press
calf raises
abs
 
lower b:
deadlift
leg press
leg curls
calf raises
abs
 
while im at school, ive been doing mon, wed, thurs, then sat or sun for lifting and tuesday, fri for cardio with either sat or sun as an off day
 
my diet will actually be higher in carbs this time, lower in protein, moderate in fats, im not really going to bother with percentages or anything, probably around 50-20-30 c-p-f, with just basically eating a lot of food. ive bene going back and forth on how i want to do that, like gain a lot then cut down or more step by step and if i do step by step im afraid that ill never quite get where i want...i figure that if i get my weight up a lot, i will be forced to cut down a bit later (rather than just not realy getting anywhere by cutting too much or too often, etc.)
 
ill start logging either this weekends workout or mondays, i have one more full week of school then spring break, which i wont have access to a gym for this time, so thatll be different but this is the plan. i am shooting more for strength than anything, obviously weight would be good too, but my goal is to be functionally strong, ie compound lifts mainly

bulking/strength training

soon to begin bill starr's 5X5

current maxes: 
squats: 255
deadlifts: 300
bench: 185
oh press: 125
goals for jan 1:
squats: 300
deadlifts: 350
bench: 210
oh pressL 145 

monday, upper body a
 
bench: 55's 3X9
db press: 37.5's 3X7
pullups: 8,8,6
dips: 3X9
db curls: 27.5's 3X8
 
felt fine, increased bench, dips, and curls...tonights cardio, tomorrows lower body b w deadlifts
 
weight: 148.5

bulking/strength training

soon to begin bill starr's 5X5

current maxes: 
squats: 255
deadlifts: 300
bench: 185
oh press: 125
goals for jan 1:
squats: 300
deadlifts: 350
bench: 210
oh pressL 145 

decided to do lower today and nto cardio
 
lower b
deads: 225 3X5
leg press: 400 3X8
leg curls: 11 3X8
calf raises: 380 3X8
 
felt fine, leg press was esp good...tomorrow either cardio ofr upper again not sure yet

bulking/strength training

soon to begin bill starr's 5X5

current maxes: 
squats: 255
deadlifts: 300
bench: 185
oh press: 125
goals for jan 1:
squats: 300
deadlifts: 350
bench: 210
oh pressL 145 

did upper body wednesday
 
incline: 50's 3X8
ohp: 80 3X8
rows: 70's 3X6
dips: 2X10, 1X9
lying db tri ext: 65 3X8
 
felt really good, inlcline was easy, improvements on evertyhing, ranigng from a rep to weight and rep increases, so tahts good
 
weight: 149
 
ill probably do lower body later today, then take fri and saturday off

bulking/strength training

soon to begin bill starr's 5X5

current maxes: 
squats: 255
deadlifts: 300
bench: 185
oh press: 125
goals for jan 1:
squats: 300
deadlifts: 350
bench: 210
oh pressL 145 

lower body
 
squats: 175 2X5, 185 X5
leg press: 400 3X8
leg curls: 115 3X8
calf raises: 380 2 X8
abs: 35 3X12
 
felt good again, squats were quite easy, able to improve everything, tomorrow and sat prob off, then sunday ill ave to see what i have access to being home, but probably upper w the weights i have at my house
 
 

bulking/strength training

soon to begin bill starr's 5X5

current maxes: 
squats: 255
deadlifts: 300
bench: 185
oh press: 125
goals for jan 1:
squats: 300
deadlifts: 350
bench: 210
oh pressL 145 

ive missed a lot of recording here, but it was spring break last week
 
basically alterntaed push, pull, then a deadlift/light squat day cause of limiting weights
 
saw good increases actually, incline up to 55 3X10, pretty mch as high as its been, so thats good
 
today was back did lower body
 
squats: 175, 185, 195 X5
leg press: 400 3X8
leg curls: 110 3X8
calf raises: 360 3X8
abs: 35 3X12
 
felt good, squat is doing better, leg press was easy, will increase a lot for next time
 
tomorrows upper a
 

bulking/strength training

soon to begin bill starr's 5X5

current maxes: 
squats: 255
deadlifts: 300
bench: 185
oh press: 125
goals for jan 1:
squats: 300
deadlifts: 350
bench: 210
oh pressL 145 

deadlifts: 225 3X5
leg press: 410 3X8
leg curls: 115 2X8
calf raises: 360 2X8
abs: 35 2 X15
obliques: 35 1X12
 
felt good, aiming for 10 lb increase on daeds next time, next workout is upper body a

bulking/strength training

soon to begin bill starr's 5X5

current maxes: 
squats: 255
deadlifts: 300
bench: 185
oh press: 125
goals for jan 1:
squats: 300
deadlifts: 350
bench: 210
oh pressL 145 

upper body a
 
bench: 60s 3X8
ohp: 85 X8, 2X6
pullups: 2X8, 6
lying tri ext: 65 3X8
curls: 30s 3X8
 
ive been supersetting ext and curls for variety and like it so im gunna stick w it for a bit, first time ive tried supersetting. weight at 149.5 this morning
 
my diet is strange, ive basically been eating everything in site on the weekends or every 5 or so days, then normally over the week days and it looks like ive actually lost bf, not like a ton but something cause im a bit more defined...its weird and im not sure what to make of it, except eat more on the weekdays? cause my weight hasnt moved up much...strength has been coming along, thats what im more or less going for,
 
next workout lower a

bulking/strength training

soon to begin bill starr's 5X5

current maxes: 
squats: 255
deadlifts: 300
bench: 185
oh press: 125
goals for jan 1:
squats: 300
deadlifts: 350
bench: 210
oh pressL 145 

lower body a
 
squats: 135, 185 X5  200 3X5
sldl: 135 3X8
leg press: 410 3X8
calf raises: 360 2X10
abs: 35 2X15
 
squats were very good, eating a lot of good food, getting good rest

bulking/strength training

soon to begin bill starr's 5X5

current maxes: 
squats: 255
deadlifts: 300
bench: 185
oh press: 125
goals for jan 1:
squats: 300
deadlifts: 350
bench: 210
oh pressL 145 

incline: 55's 3X8
db ohp: 42.5s 3X5
db rows: 70's 3X6
dips: 3X8
curls: 30s 3X8
 
felt good, weight actually is down a lb to 148.5, seeing strength progress tho, will add more food, already started this morning

bulking/strength training

soon to begin bill starr's 5X5

current maxes: 
squats: 255
deadlifts: 300
bench: 185
oh press: 125
goals for jan 1:
squats: 300
deadlifts: 350
bench: 210
oh pressL 145 

lower body b
 
deadlifts: 235 X5, 245 2X5
leg press: 420 3X8
leg curls: 120 2X8
calf raises: 380 2X8
abs: 45 3X12
 
felt good, upped deadlift another 10 lbs because 235 was too easy, 245 was pretty easy too, my high for 3X5 has been 255 so im pretty sure im passing that up soon, rest was good too...diet is ravenous basically, seeing some crazy gas but feel great in the gym, so well see what happens...upper a next time

bulking/strength training

soon to begin bill starr's 5X5

current maxes: 
squats: 255
deadlifts: 300
bench: 185
oh press: 125
goals for jan 1:
squats: 300
deadlifts: 350
bench: 210
oh pressL 145 

upper body a
 
bench: 65's 3X5
oh press: 85 X8,7,6
pullups: 3X8 finally
lying tri ext: 70 3X8
curls: 30's 3X8
 
fellt good, improvements on everything but curls which i might stop doing because im bored w them, my tris need more work anyway...i think pullups and rows hit my bis fine for now
 
may look at adding some rear flyes or shrugs in place of curls...i feel my traps need some growth beyond what im getting from deadlifts. making good improvements tho, eating a lot
 

bulking/strength training

soon to begin bill starr's 5X5

current maxes: 
squats: 255
deadlifts: 300
bench: 185
oh press: 125
goals for jan 1:
squats: 300
deadlifts: 350
bench: 210
oh pressL 145 

lower body a
 
squats: 205 2X5, X4
sldl: 140 3X8
leg press: 430 3X8
abs: 45 3X15
 
had to skip calf raises due to time, felt good tho overall, will incease squats even tho i didnt get the last rep. diets good, lots of calories (3100ish) but im getting a lot of gas and quite uncomfortable most of the time, hoping that settles down, will weigh soon

bulking/strength training

soon to begin bill starr's 5X5

current maxes: 
squats: 255
deadlifts: 300
bench: 185
oh press: 125
goals for jan 1:
squats: 300
deadlifts: 350
bench: 210
oh pressL 145 

upper b
 
incline: 55's X10, 2X8
oh press: 42.5's 3X6
rows: 70s 3X8
dips: 2X10, 9
 
 

bulking/strength training

soon to begin bill starr's 5X5

current maxes: 
squats: 255
deadlifts: 300
bench: 185
oh press: 125
goals for jan 1:
squats: 300
deadlifts: 350
bench: 210
oh pressL 145 

switched to a full body routine
 
a
 
squats: 185 3X5
bench: 60s 3X5
oh press: 75 3X5
pullups: 3X5
tri ext: 60 3X10
 
starting out the routine, so weight is low felt good, wed is b w deadlifts and some variations

bulking/strength training

soon to begin bill starr's 5X5

current maxes: 
squats: 255
deadlifts: 300
bench: 185
oh press: 125
goals for jan 1:
squats: 300
deadlifts: 350
bench: 210
oh pressL 145