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From a mere mortal man to a Monster Log!!!!

themondtster

themondtster

New member
Ok, this is going to be a collection of all my logs/progress/goals/set backs/possible cycles,etc. for hopefully longer than a year. This will hopefully be my ultimate motivator and for all to see and comment on.

I came upon this site back at the beginning of April looking for help, advice, and tips. I have been in and out the gym for years and of course in and out of shape. Do to some personal matters I'm now motivated to go as far and as hard as i can!

Personal info- I'm 30 Years old,5'10",and 170 pounds. A decent amount of that is fat, maybe 15 pounds of it(guessing). In April my starting max's were Bench press-185#*2, Deadlift-275#*2,Squat-225#*2.

My goals are by this december to Deadlift 390+, Squat 300+, Bench 255+. All would be PR except bench....ive hit 295 before ten years ago when i was training fairly hard. By next April(one year) my goals are to Deadlift 425+, Squat 350+, and Bench 295#.

From My Droid!
 
April through June

Ok so i started my transformation by doing a version of the Ed Coan bench and deadlift plan i kind of put together myself. It was ten weeks long and started in April. I applied the same technique to squats and over head press. I added around three and four accessories to each day. Went five to six days a week. Day1 would be deadlift and accesories(1 leg and 3 backs usually),Day2 bench press and accessories, Day3 heavy core/calves or rest, Day 4 was overhead press and accessories, Day 5 squats and accessories, Day6 was a 5*5 day 3chest 3backs 3 shoulders, Day 7 REST!! Tried to log it but it didnt turn out too good.

My goals by end of this was 225 on bench and 315 on deadlift and squats was just as high as I could go. I reached my bench goal and passed my deadlift goal with 365#. Squat i reached 265#*2.

During this I have been increasing my protien intake and calorie intake. Still not up to par on the diet but its hard with shift worl and a pregnant fiance bringing a bunch of crap in the house.

After this I researched the SL 5*5 program. Wanted to get squat weight up. Will post results and comments when done in 3 weeks. I wish i could put link in here to my logs....maybe from a computer and not my phone. Ill try later.

From My Droid!
 
C0LUMB0 said:
Good luck with this amigo....what does your diet look like ? are you taking any supps ?
Click to expand...

My diets getting better. 3000+ cals. Lots of Tuna, eggs, chicken, red meat,etc. Also drink close to a half gallon of high protien milk each day. 180+ protein just with milk and shakes each day. Still trying to eat better. My fiance will have our daughter this Friday and she said she is going to be dedicated to get back in shape so that will help tremendously.

My suppliments are hydrolized whey and casien protein(optimum nutrition) shakes one of each in am and pm. Gear 8 a day, either 4pre/4post or off days between meals, or at night when I work night shift. Optimum Nutrition mutli-mens vitamins everyday. Need2 muscle replenisher after workout when I come home after. NOxplode,N2KTS,and Optimum Nutrition Glutamine all pre workout. Also have Optimum Nutrition micronozed creatine that ill rather add to shakes or take during day at some time. That's just what I take now. Started off with just BSN truemass, syntha6, and some jack3d, but dropped all that a couple weeks in.


From My Droid!
 
Alright on top of my 5x5 I started the T-nation 60 day challenge. I've added body Squats and Ab wheel. For those that don't know the challenge is to start by doing ten reps of each. Then each day ad 1 rep. You can split it up into multiple sets as you progress. I will do it once a day till prob around day 30 when ill do a morning/night split. Started this the night of August 1st.

Pushups-10
Pullups-10
Reverse lunges-10
Body Squats-10
Ab wheel-10



From My Droid!
 
Ive read about that challenge have never got around to trying it though. I am interested to see how it works out for you. Might inspire me to give it a try. Keep up the hard work bro!
 
T-nation 60 day challenge 1 week update.

17 reps of each. Pullups is the only one I have to do multiple sets of. Def. feel better and doesn't seem to impare my normal workouts.

From My Droid!
 
Nice job with the challenge...I got bored and need to start it over. I think I was using chins too often as my elbow is getting a little tight from pulling my fat ass so much...
 
lweaver said:
Nice job with the challenge...I got bored and need to start it over. I think I was using chins too often as my elbow is getting a little tight from pulling my fat ass so much...
Click to expand...

I have to break mine into sets of five or my elbows and shoulders crack like cheap fireworks!



From My Droid!
 
Update on 60 day challenge.....FAIL. Did good up to 5 days ago where I started missing days. Did notice a slight physical change and some endurance with Pushups and Pullups. May start it again at the beginning of my next workout plan while the loads are light.

From My Droid!
 
Cmon bro post up. Wanna see what youve been up to.
 
Ok here is my week 11... Max out after 10 weeks of 5*5.

Week11.
Day1

Bench maxout. Bar*20 135#*5 155#*3 185#*3 205#*1 225#*1 235#*1 240#*1.

Day2

Deadlift maxout- 135#*8 185*3 225*3 275#*1 315#*1 335#*1 355#*1 365#*1 375#*1(fail@3") 370#*1(fail@6")

Day3

Squat maxout- 95#*8, 145#*3, 195*3, 245#*1, 265*1, 285*1, 295*1, 300#*1

Hit all of these with no stim, all natural. Previous maxes were made using N2KTS and on last week of beastdrol(no log of this).
From My Droid!

So only 5# up on bench. 0# on Deadlift although it went up a lot cleaner than previously. And 15# on squat which is good.

Hey Zed I made a post late last night about breaking plateaus in the fitness and weight lifting forum. I think it might be a lil much but some critiqueing is what I need.
 
This is my new Log. Its a high rep/ partial rep split. A high rep press day, high rep pull day, and a heavy partial rep day. did the split like this because from what i read you shouldnt do high rep days too close together or the same body part too many days in a week. http://www.elitefitness.com/forum/w...-lifting/high-rep-partial-rep-log-770571.html ...............still not sure on how to post links to other threads so any suggestions would be appreciated.
 
themondtster said:
This is my new Log. Its a high rep/ partial rep split. A high rep press day, high rep pull day, and a heavy partial rep day. did the split like this because from what i read you shouldnt do high rep days too close together or the same body part too many days in a week. http://www.elitefitness.com/forum/w...-lifting/high-rep-partial-rep-log-770571.html ...............still not sure on how to post links to other threads so any suggestions would be appreciated.
Click to expand...

This will be for 8 weeks then a week off then 5/3/1 program.



From My Droid!
 
lweaver said:
How did the beastdrol treat you?
Click to expand...

Pretty good. Didn't realize how much it was helping me lift until a couple weeks after coming off and my gains slowed down a lot and was having trouble hitting some previous lifts. Each week I increased the dose and when I got to 4 a day I started getting bad headaches but other than that it was fine. Prob gonna run it again but eat and supp. better and train harder so as to keep everything I gain.



From My Droid!
 
Ok. It's time. I got the Motivation and Determination to kick some ass.

Got a new routine I'm going to start, got diet and supps on point. Should be good.

It's a 5/3/1 program where I swapped out the bench day with the Critical Bench program.

Day1- OHP plus accessories
Day2- Squats plus accessories
Day3- Bench press plus accessories
Day4- Deadlift plus accessories

Gonna try and take a day off in between Day2 and Day3, then the weekend off.

From My Droid!
 
Day1 Meals.

1st- 3 whole eggs, two cups oatmeal, and 1/2 cup walnuts.

Shake- 1 scoop Optimum mass gainer w/ 2 cups high protein milk, 1 Anabeta, 2 BPS Endosurge, and two GEAR capsules.

Post work out- Needto Muscle Replenisher, 2 optimum Vitamins.

2nd- 4oz baked potatoe and single serve can white tuna, 1 Anabeta, 2 Endosurge, 2 GEAR.

3rd- 9oz steak, 4oz baked potatoes, ceaser with spinach salad. 1 Anabeta, 2 Endosurge, 2 gear.

4th- 7oz steak, 4oz baked potatoes, and casein shake with 2 cups milk and 1 Anabeta.

Work out.



Standing Military Press-
Wu,85#*5,100#*5,110*5,65#*12(BrnOut)

Power Shrugs- 135*10,185*8,225*6,135*16(BrnOut)

DB rows- 40*12,45*10,50*8

Pullups- bw*F(5),bw*F(5),bw*F(5)

Dips- bw*F(14),bw*F(14),bw*F(10)

Cable tri Ext.- 60*8,50*10,40*F(10)


From My Droid!
 
Lol most excellent meal choices. Steak for the win.

The 5/3/1 is supposed to be real good but I think it works best for people who already have intermediate/advanced levels of strength. No reason why you can't use it though. Good luck becoming a beast!
 
kortisol said:
Lol most excellent meal choices. Steak for the win.

The 5/3/1 is supposed to be real good but I think it works best for people who already have intermediate/advanced levels of strength. No reason why you can't use it though. Good luck becoming a beast!
Click to expand...

Tried the 5*5 and had little success on bench and Deadlift. Although it increased my Squats a good bit. So this is my next step.



From My Droid!
 
Day 2- week1
Meals
Shake- Casien with 2 cups high protein milk

1st- two egg mcmuffin, 1 Anabeta, 2 Endosurge, 2 GEAR

2nd- baked boneless chicken breast, 1 cup red beans and rice, 1 cup green beens. 1 Anabeta, 2 Endosurge, 2 gear.

Shake- one scoop ON serious mass with two cups high protein milk.

Preworkout- 1 Anabeta, 1 tsp glutamine, and one scoop N2KTS.

Post work out- ON nitro 24 and muscle replenisher shake and BCAA 3:1:2

3rd- 5oz chicken breast, 4oz baked potatoe, salad with spinach.

Day2
Squat- Wu, 175*5,205*5,230*5+(6),135*12(brnout)

Goodmorning- 85*10,115*8,135*6

Lunges(DB)- 25*10,30*8,35*6

Standing calve raises(machine)- 180*12,270*12,320*12,370*12,270*12+(20)

Preacher curl- 60*10,60*10,60*F(9)

Incline curl- 25*7,20*10,20*F(10)




From My Droid!
 
Yesterday was my off day.

Meals
Shake- Casien with 2 cups milk

1st- 2 eggs, 1 cup grits, sausage patty, 1 Anabeta, 2 Endosurge, 2 GEAR.

2nd- 4oz boneless breast, small baked potatoe, 1 Anabeta, 2 Endosurge, 2 Gear

3rd-2 5oz breasts, small baked potatoe, 1 Anabeta, 2 Endosurge, 2 gear

4th- Sushi roll and 1 Anabeta.

From My Droid!
 
Week 1 Day4

Meals
1st- chicken biscuit, 1 pint milk, 1 Anabeta, 2 Endosurge, 2 gear

2nd- club on wheat, 1 Anabeta, 2 Endosurge, 2 gear

3rd- same as 2nd

Shake- 1 scoop ON serious mass with 2 cups milk

4th- can of tuna

Preworkout- BCAA 3:1:2, 1 Anabeta, one scoop N2KTS

Post work out- Nitro Core 24 and muscle replenisher shake

Workout

Bench Press- WU, 175*6, 190*4, 195*2, 135*12BrnOut.

Incline Press- 135*8, 155*5, 165*3,95*14BrnOut

DB Flys- 40*8, 40*8, 40*8

Dips- BW*10, BW*10, BW*F(14)

Tri Cable rope ext. 60*10, 80*10, 100*F(10)

From My Droid!
 
Week1 day 5
Meals-
1st-3 eggs and 1 cup oatmeal.

Shake- 1 scoop ON serious mass and 2 cups milk, 1 Anabeta, 2 Endosurge, and 2 gear

2nd- 4 whole grain toast with a cup of natty peanut butter spread on it, 1 Anabeta, 2 Endosurge, 2 gear

3rd- 10oz chicken breast, grilled tomatoes and onions, 1 Anabeta, 2 Endosurge, 2 gear

PreWO- 1 Anabeta, BCAA 3:1:2, N2kts

PostWO- nitro 24 and muscle replenisher, Banana.

Workout
Day4
Deadlift- WU,225*5,245*5,255*5,185*12BRNOUT.

Pendlay Row- 135*10 155*8 175#*6 135*8BrnOut

Rack pulls- 285*10,335*5,385*2

WG Pullups- BW*4,BW*4,BW*4




From My Droid!
 
Ok the weekend off wasn't too bad....just lacked some on the protein. Also did a lil drinking sat and sun, but not making a habit of it.

Week2
Monday

No workout today. Work tonight and was out of town in am.

1st- 3 eggs, toast, and 4 slices ham.

Shake- serious mass with 2 cups milk and creatine. 1 Anabeta, 2 Endosurge, 2 gear.

2nd- 2 5oz strip steaks and small baked potatoe. 1 Anabeta, 2 Endosurge, 2 gear.

3rd- same as 2nd.

From My Droid!
 
Week 2 Day2

Meals
1st- 3 eggs, whole wheat toast, 1 banana. 1 Anabeta, 2 Endosurge, 2 gear.

Shake- ON serious mass with 2 cups HP milk. 1 Anabeta, 2 Endosurge, 2 gear.


PWO- BCAA 3:1:2, 1 Anabeta, N2kts

2nd- 10oz bonless breast and small baked potatoe, 1 Anabeta, 2 Endosurge, 2gear.

3rd- 10oz bonless breast and small baked potatoe, Apple, and banana.


Workout


Day1
SMP- WU,90*3,105*3,115*3+(5),65*12 BrnOut

Power Shrugs- 135*10,185*8,225*6,135*16 BrnOut

DB Rows- 45*12,50*10,55*8

Pullups- *(5)F,*(5)F,*(4)F

Dips- *(16)F,(12)*F,(12)*F

Cable tri ext. 60*10,80*10,100*(18)F

From My Droid!
 
Work outs 2 and 3...not posting diet anymore because too busy to log everything.

Day2
Squats- 190*3,215*3,245*3+(3),135*10

Goodmorning- 95*10,135*8,155*6

Standing calve raises- 270*1,360*12,450*12,450*12,270*F(18)

Preacher curl- 60*10,60*8,60*8

Incline curl- 25*8,25*8,25*8

Day3

Bench press- WU,180*6,190*4,200*2,135*12BrnOut

Incline bench- 135*8,165*5,175*3,95*14BrnOut

Dumbell Flys- 40*8,45*8,50*8,35*16BrnOut

Dips- BW*10,BW*10,BW*F(13)

Cable rope ext.-80*10,100*10,60*F(16)

From My Droid!
 
Week 2 Day 4 Workout

Deadlift- 225*3,255*3,290*3,225*6,135*14 BrnOut

Pendlay rows- 135*10,*8,*6,BrnOut

Rackpulls- 285*10,305*8(all my hands would take for the night of heavy weights)

Steps ups- 25#DBs*10,30#DBs*8,35#DBs*6

WG Lat pulldown- 100*12,140*10,160*6
From My Droid!
 
Week3

Day1
SMP- 100*5,110*3,125*1+(3),95*8BrnOut

Power Shrugs- 155*10,185*8,225*6

DB rows- 50*12,55*10,60*6,40*14BrnOut

Trap bar shrug- B+90*20,B+180*12,B+220*10

Lat pull down-80*14,100*10,120*8

Single arm DB OHP-35*10,40*8,45*6

Dips- BW*10,BW*10,BW*10

Day2
Squat- 205*5,230*3,255*1+(3),135*10

Goodmorning- 95*10,115*8,135*6,95*12

BB R-Lunges- 65*10,85*8,95*6

Standing calve raises- 270*12,405*12,450*12,450*12,450*F(14)

Preacher curl- 60*8,60*8,60*F(8)

Incline curl- 30*10,30*8,30*F(9)

Day3
Incline- WU*10,155*6,175*4,185*2

Bench- 165*10,165*7,155*10,155*6

DB Flys- 40*8,40*8,40*8

Incline DB Flys- 30*8,30*8,30*8

Day4
Deadlift- 240*5,270*3,305*1+(2),225*5BrnOut

Romanian Deadlift- 135*10,145*8,155*6,135*12BrnOut

Pendlay Row- 135*10,135*8,115*10

BO Reverse Grip Row- 115*8,95*10,95*10

From My Droid!
 
Week4- light week(5/3/1)except critical bench day

Day1
Standing MP- 65*5,75*5,85*5+(10)

Power Shrugs- 155*12,155*12,155*12

DB rows- 40*12,40*12,40*12

Hang Clean/press- 80*10,80*10,80*8

Upright Row- 80*10,80*10,80*10

Rear DB delt Flys-25*10,25*10,20*10

Side DB Lat raise- 15*10,15*10,15*10

Pullups-3*5

Day2
Squat- 155*5,175*5,185*5+(10)

Goodmorning- 95*10,95*10,95*10,95*10

Lunges- 95*10,65*10,65*10

Leg Press- 270*10,270*10,270*10

Standing Calve Raise- 450*12,450*12,450*12,450*12

Day3
Bench press- WU*10,175*6,185*4,200*2

Incline press- 155*8(7),165*6(5),175*4(3),135*6

Incline DB Flys- 40*8,40*8,40*8

Dips- BW*10,BW*10,BW*10,BW*10



Cable rope ext.- 40*10,40*10,40*10,40*10

Day4
Deadlift- 155*5,175*5,205*5+(10),135*10

Romanian Deadlift- 115*10,115*10,115*10,115*10

Pendlay row- 95*10,95*10,95*10,95*10

BO Reverse grip row- 95*10,95*10,95*10,95*10

Lat pulldown- 80*10,100*10,100*10,100*10

DB curl- 20*20(F),20*15(F),15*20(F)

DB Hammer Curl- 20*14(F),20*12(F),15*24(F)

From My Droid!
 
Week5
Day1
SMP- 90*5,95*5,115*5+(7)

Power Shrugs- 185*10,185*10,185*10

DB rows- 40*12,45*10,50*8

Upright row- 70*10,70*10,70*10+(14)

Hang Clean Press- 95*10,95*7,95*7

Dips- BW*10,BW*10,BW*10+(18)

Day2
Squats- 195*5,225*5,255*5+(3),225*3
Lost concentration and failed on 4th

Goodmorning- 115*10,115*10,115*10+(14)

DB Reverse lunge- 30*10,30*10,30*10

Standing Calve Raise- 450*12,450*12,450*12,450*12,450*12

Leg press- 270*10,270*10,270*10

Day3
Bench upper half- Wu*10,155*10,165*10,155*10

Bench lower half- 155*10,165*10,155*10

Full bench- 135*8

Pullover- 35*10,45*10,55*10

DB Flys- 40*8,45*8,50*8

Dips- BW*10,BW*10,BW*10+

Day4
Deadlift- 235*5,270*5,305*5,225 2*3

Romanian DL- 135*10,135*10,135*10,135*10

Pendlay row- 95*10,95*10,95*10,95*10

BO RG row- 95*10,95*10,95*10,95*10

Lat pulldown- 80*10,100*10,100*10,100*10

Leg press- 270*10,270*10,270*10

From My Droid!
 
Week7

SMP-Wu*10, 95*3,110*3,120*3+(4),95*10 BrnOut

DB rows- 40*10,45*10,50*10

Upright rows- 95*10,95*8,85*10,75*10

Hang clean/press-95*8(f),95*7(f),95*5(f),95*5(f)

Powershrug- 205*10,205*10,205*10,205*10

Dips- BW*20(f),BW*14(f),BW*10(f)

Day2
Squats-Wu(135*10,155*3,175*3) 210*3,240*3,270*3+(3),225*

Goodmorning-135*10,135*10,135*10,135*10+(12)

R-Lunges- 85*10,65*10,65*10

Standing Calve raises- 450*12,450*12,450*12,450*12,450*12

S Leg Ex- 60*10,60*10,60*10

S leg Ham(lyinglegcurl)-40*10,40*10,40*10

Day3
Flat bench- WU*10,185*6,195*4,210*3,135*10

Incline DB press- 45*10,50*8,55*8

Cable crossover- 50*10,50*10,40*10,40*10

Dips- BW*10,BW*10,BW*10

NG bench- 135*6,95*10,95*10

Day4
Deadlift-Wu*10,225*3 255*3,295*3,325*3,225*3

Rom. Deadlift- 135*10,135*10,135*10

Pendlay Row- 95*10,95*10,95*10

BO rev. Row- 95*10,95*10,95*10

WG Lat pulldown- 100*10,100*10,100*10,100*10

S. Leg ext.- 50*10,50*10,50*10

S. Leg curl- 50*10,50*10,50*10
From My Droid!
 
Sorry haven't posted in awhile. And if some of yall are wondering why there are changes from week to week the 5/3/1 program says ad long as the main lift is follwed strictly the accessories are up to me so changed accordingly to what was lacking or equipment availability because of time restraints. Weeks 7,8,9,10,11, and 12 to come...made the 5/3/1 fit the time line of the Critical Bench program so both finish together.

From My Droid!
 
Week7

Day1
SMP- Wu*10, 100*5,115*3,125*1+

DB rows- 45*10,50*10,50*10

Upright rows- 85*10,85*10,85*10

Hang clean/press- 95*8f,95*8f,95*7f

Power shrugs- 205*10,205*10,205*10

Dips- *10,*10,*10

Days2
Squats- 225*5,255*3,285*1+(2),225*5

Goodmorning- 135*10,135*10,135*10

Split Squats- 65*10,65*10,65*10

Standing calve raises- 450*12,450*12,450*12,450*12,450*12

S-Leg ext. 60*10,60*10,60*10

S-Leg curl50*10,50*10,50*10

Day3
Incline bench- Wu*10,165*6,175*4,195*2

DB Flys- 50*10,50*10,50*10
Supersetted with
DB bench- 50*8f,50*6f,50*5f

Flat bench- 135*8f,135*10f,135*8f

Dips- BW*10,BW*10,BW*10

Rope ext. 40*10,40*10,40*10(dual pulley,harder)

Day4
Deadlift- Wu135*10,Wu225*5,275*5,305*3,340*1+(2)

ROM. Deadlift- 135*10,135*10,135*10

Pendlay row- 105*10,105*10,105*10

BO RG row- 105*10,105*10,105*10

S- leg ext.- 60*10,60*10,60*10

S- leg curl- 40*10,40*10,40*10
From My Droid!
 
Week 8(light week)

Day1
SMP- Wu65*10, 85*5,95*5,105*5,65*10

DB rows- 40*10,40*10,40*10,40*10,40*10

Upright row- 65*10,65*10,65*10,65*10,65*10

Power shrugs-135*10,135*10,135*10,135*10,135*10

(Side)Lat. DB Raises- 20*10,20*10,20*10,20*10

Front DB raise- 25*10,25*10,25*10,25*10

Dips- *10,*10,*10

Day2
Squats- Wu135*10,165*5,185*5,205*5,135*10

Goodmorning- 105*10,105*10,105*10,105*10

Front Squats- 105*10,105*10,105*10,105*10

Standing calve raise-450*12,450*12,450*12,450*12,450*12

S-leg ext. 60*10,60*10,60*10

S-leg curl- 40*10,40*10,40*10

Day3
Was supposed to do negatives by the criticalbench plan but no one was in gym for spot so did floor presses

Flat bench-Wu135*10,wu155*10,Wu175*8(warmup for floor presses)

Straight leg Floor press(off2/45plates)-225*1,235*1,245(fail-def not feeling it today).

DB incline press-45*12,50*10,55*8,60*6,65*4,70*10.

DB pullover-50*10,50*10,50*10

Dips-BW*10,BW*10,BW*10,BW*10

Day4
Deadlift- Wu135*10,155*5,185*5,205*5,135*10

Stiff leg Deadlift- 135*10,135*10,135*10,135*10

Pendlay rows- *10,*10,*10

BO RG row- *10,*10,*10

WG Lat pulldown- 100*10,100*10,100*10,100*10,10*10

Leg ext.- 120*10,130*10,140*10

Leg curl- 80*10,90*10,100*10



From My Droid!
 
Week9
Day1
SMP- Wu65*10,105*3,110*3,120*3,wd95*8

Trap bar shrugs- b+180*10,b+180*10,b+180*10

DB rows- 50*10,50*10,50*10

Upright row- 75*10,75*10,75*10

S ARM DB press- 45*8,50*6,55*4,50*6,45*8

Dips-3*10

Day2
Squats- Wu135*10,235*3,265*3,295*3(pr)

Goodmorning-115*10,115*10,115*10

Olympic Squats- 135*10,155*8,175*6

Seated Calve raises- 135*10,135*10,135*10,135*10

S-leg ext.- 60*10,60*10,60*10

S-leg curl- 40*10,40*10,40*10

Day3/4
Combined two days because I ran out of days with obligations this week.

Deadlift- Wu135*10,Wu225*3,280*3,315*3,335*3(pr)

Bench- Wu*10,185*6,200*4,225*2,135*10

Stiff leg Deadlift- 175*10,175*10,175*10

Incline bench- 155*8,185*1,185*2,185*2,135*8(was supposed to be185*,195*3 but arms are tires from deads and bench)

DB Flys- 50*10,50*10,50*10

Cable row WG- 80*10,90*10,100*10

Cable row NG- 80*10,90*10,100*10

Lat pulldown- 100*10,100*10,100*10
From My Droid!
 
Well week 10 of 5/3/1 was lost with my phone. Summary of it is what ill post.

Day1. Military Press plus accessories. Hit PR on press for 135*2
Day2. Squat plus accesories. 295*3 failed on third so hit it again for 3 reps. Then hit 315*1 but didnt quite go parallel by about 2" so tried it two more times but failed coming back up both times, Hams felt weak.
Day3. Bench Press. Did well up to 235*1. Couldnt get it the last 2" without assistance.
Day4. Missed due to Holidays and personal stuff.
 
So We will Call this "Max Out" Week 11.

Day1. Military Press 45*10, 65*5,95*3,115*1,145*1(PR),155*0

Superset A1. Trap Bar Shrugs-B+130 4*10 A2. Upright row- 50 4*10 then rest 60sec

Dips- BW 3*F(18,12,10)
 
Thanks Moya!

Week11 Day2
Squats-wu135*10,225*3,295*1,315*1(PR-went up pretty clean with slight pause right before finish

Goodmorning- 135*10,155 2*10

Seated Calves-2/45plates 3*20

standing calve raises 3" deficite- 30#db's 3*14
 
Took Wednesday Off
Week 11 Day 3

Bench Press- 45*10,135*5,185*3,225*1,235*1,255*1(did good, spotter put a finger of each hand on to stabilize cause i was shaking coming up)

DB Incline press- 75*8,7,6

Dips- BW*12,10,10

Looking Good so far on my goals for the end of the year...tomorrow deadlift. My goal by december was 395..lets see if i went up 30lbs on max.
 
Week11 day4

Stiff leg- Wu135*5

Deadlift- 135*5,225*3,315*2,365*1,385*0,385*1(PR)

Stiff leg dead- 225 3*4

Missed it the first time. Then said screw it. Changed the song on the ipod and hit dat shzzit.
 
All right....the last two weeks took it easy because of all the overtime at work. Starting a new program. Its a 4 phase program by Charles Poliquin that I modded. G.B.C. phase, Maximum strength Phase, Volume Phase, Max effert phase.
Each phase 4 weeks. Should be intense.

Sent from my PG06100 using EliteFitness
 
Day1
A1. Snatch pull- 135 5*6
A2. walking lunges- 5*6
B1. Deep back squats- 135 4*8
B2. Bent Over DB row- 40 4*8
C1. Front squats- 95 4*8
C2. Wide grip pullups- 4*8
45 sec rests between all sets 1&2

Day2
A1. Clean deadlift- 175 5*6
A2. Thick bar inc. Press- +50 5*6
B1. Russian step ups- 30#Db 4*8
B2. Dips- 4*8
C1. Stiffleg deadlift- 135 4*8
C2. DB OHP- 40 4*8
45 sec rest between all sets 1&2

Day3 off with light stretching.....still sore from the last two days. The short rest periods really put a load on me.

Sent from my PG06100 using EliteFitness
 
Phase1 week1
Day4

A1. Power cleans- 105 5*6
A2. BO DB lat raises- 30 5*6
B1. Front squat- 105 4*8
B2. BO shrugs- 50#DB 4*8
C1. Pullups- 4*6
C2. Walking lunges-20# DB 4*6
45 sec rest between all sets 1&2
 
Phase1 week1
Day5
A1. Snatch deadlift(descending)- 10*6(205,195,185,175,165,155,145,135*3)
45-60sec rest between sets.

B1. Hang clean to press- 4*6(95) 45sec rest
B2. Romanian deadlift- 4*6(185) 45sec rest

C1. Thick bar Curl(descending)-8*8(70,65,60,55,50,45,40,30) 45 sec rest
C2. Decline Thick bar Skull crusher(descending)-8*8(same as bis) 45sec rest

Snatch grip deadlifts really took some work. Not used to the grip and was harder than it looked. Gave me a good workout. First time trying thick arm exercises....liked it alot,gave my fore arms a good work out at the same time.
 
themondtster said:
Week11 day4

Stiff leg- Wu135*5

Deadlift- 135*5,225*3,315*2,365*1,385*0,385*1(PR)

Stiff leg dead- 225 3*4

Missed it the first time. Then said screw it. Changed the song on the ipod and hit dat shzzit.
Click to expand...

as we progress, new PR's become more of a mental battle, though sometimes a change in form or technique is needed; congrats on the PR... 400 club is right around the corner...
 
moya said:
as we progress, new PR's become more of a mental battle, though sometimes a change in form or technique is needed; congrats on the PR... 400 club is right around the corner...
Click to expand...

Thanks! Yeah. 400+, man it just seems like so much right now but in time I am sure I will Kill It.
 
Day6-off
Day7- light cardio and stretching


Phase1 Week2
Day1
A1. Snatch pull- 155# 5*6
A2. Walking lunges-20#DBs 5*6
B1. Back squats(deep)- 155# 4*8
B2. Bent over DB row- 45# 4*8
C1. Front squat- 105# 3*6
C2. Wide grip pull ups-BW 3*6
45sec rest bewteen 1&2. 45sec rest then repeat.
 
Last edited:
Day2.
A1. Clean deadlift- 195 5*6
A2. Thick bar inc. Press-Bar+60 5*6
B1. Russian step ups-30#Db 4*8
B2. Dips- BW 4*8
C1. Stiffleg deadlift-155# 3*6
C2. Standing Db OHP- 45# 3*6
45sec rest between sets 1&2, 45 sec then repeat.

Think im going to stay at these weights next week because yesterday and today i had to cut the last superset short by one set.
From My Droid MoFo!
 
Cardio and crap(not a big fan, but want to stay active on my off days trying to drop this holiday weight i put on).

1/3+ mile track- run lap, walk lap*3

5 reverse grip chins, 10pushups, 6 forward lunges*3 no rest between.

15 leg raises, 10 crunches*2

Light Stretching and light foam rolling.

From My Droid MoFo!
 
themondtster said:
Cardio and crap(not a big fan, but want to stay active on my off days trying to drop this holiday weight i put on).

1/3+ mile track- run lap, walk lap*3

5 reverse grip chins, 10pushups, 6 forward lunges*3 no rest between.

15 leg raises, 10 crunches*2

Light Stretching and light foam rolling.

From My Droid MoFo!
Click to expand...

I hate that cardio to man but sometime you gotta do what you gotta do! Looking good as always brother!
 
johnnyrockit8665 said:
I hate that cardio to man but sometime you gotta do what you gotta do! Looking good as always brother!
Click to expand...

Yeah I so would rather just lift weights. Im going to change it up alot to keep from getting bored/aggrevated. Jump rope, punching bag, bike, plyo,etc. And nothing too overbored to take away from my training.

From My Droid MoFo!
 
Day4
A1. Power cleans- 105 5*6
A2. BO DB lat raises- 30 5*6
C1. Front squat- 105 4*8
C2. BO shrugs- 50#DB 4*8
B1. Pullups- 4*6
B2. Walking lunges-20# DB 4*6
45 sec rest between all sets 1&2.
Swapped around for equipment availabiltiy.

Day5-off

Day6
A1. Snatch deadlift(descending)- 10*6(205,195,185,175,165,155,145,135*3)
45-60sec rest between sets.
B1. Hang clean to press- 3*6(95) 45sec rest
B2. Romanian deadlift- 3*6(135) 45sec rest
C1. Thick bar Curl(descending)-8*8(70,60,50,40,30,30,30,30) 45 sec rest
C2. Close grip bench press-8*8Descending(135,125,115,105,95,95,95) 45sec

Next week changing deadlift form. Snatch grip bothers my back and shoulder trying to do short rests.

Prob gonna run a bit tomorrow.

From My Droid MoFo!
 
Phase 1 Week 3
Day1
A1. Snatch pull- 155# 5*6
A2. Walking lunges-30#DBs 5*6
B1. Back squats(deep)- 175# 4*8
B2. Bent over DB row- 45# 4*8
C1. Front squat- 135# 3*6
C2. Wide grip pull ups-BW 6,5,5
45sec rest bewteen 1&2. 45sec rest then repeat.
Fast paced walk 5 min

Day2.
A1. Clean deadlift- 205 5*6
A2. Thick bar inc. Press-Bar+60 5*6
B1. Russian step ups-35#Db 4*8
B2. Dips- BW 4*8
C1. Stiffleg deadlift-135# 4*6
C2. Standing Db OHP- 45# 4*6

Short rest periods working up a good sweat. Lost a few LBs and legs and ass looking pretty cut. Still got about 5-10 I could drop. A good diet through the strength phase should keep dropping the BF. Finding it really hard to go up on the weights and keep the short rest periods. Only a week and a half left of this then on to my fav stuff....HEAVY!
From My Droid MoFo!
 
Day3 off

Day4
A1. Power cleans- 115 5*6
A2. BO DB lat raises- 30 5*6
B1. Front squat- 115 4*8
B2. BO shrugs- 45#DB 4*8
C1. WG Pullups- 4*6
C2. Walking lunges-25# DB 4*6
45 sec rest between all sets 1&2.

From My Droid MoFo!
 
how have you liked the snatch grip compared to a traditional shoulder width grip on your deadlift? I remember trying a few sets like that once and my upper back just being super sore.

EDIT: that is, a good sore. rebuilding muscle fibers and all that
 
maybe said:
how have you liked the snatch grip compared to a traditional shoulder width grip on your deadlift? I remember trying a few sets like that once and my upper back just being super sore.

EDIT: that is, a good sore. rebuilding muscle fibers and all that
Click to expand...

It bothered me but I think more because the routine calls for real short rest periods and I think that was the strain. Couldnt do near the weight I would like to and was hell on my wrist with the short breaks. Now I did like the snatch pull, it felt more natural. I do like the clean grip deadlifts....felt it in the Hams good.

From My Droid MoFo!
 
Day5-off

Day6
A1. Hang grip deadlift(descending)- 10*6(215,205,195,185,175,165,155,145,135*2)
45-60sec rest between sets.
B1. Hang clean to press- 3*6(95) 45sec rest
B2. Romanian deadlift- 3*6(145) 45sec rest
C1. Thick bar Curl- 8*8 50# 45 sec rest
C2. Close grip bench press-8*8 125# 45sec

Day7-off

This is last week of this. Recommendation was three to four weeks. Ready to get the strength phase going. Monday Jello legs here I come. Feel like Im in better shape, might repeat it because it feels like cardio heart rate wise but Im lifting weights. Works up a good sweat if you stay true to the short rests.

Looking ahead I probably wont reach my strength goals by April like I wanted but I feel the volume Phase in a month is needed and will help in the future.

From My Droid MoFo!
 
Ok today was first day of the Strength Phase(phase2 of 4). 4 weeks long. Each week ill get a daily max on several exercises on different days then do working sets then other days are light days where I do as many light/medium sets as I can in 15min for each exercise. Max days are gonna be about 120min and light days about 45min. Upping the carb intake a lil with a bulking shake or higher carb food after workout. Feels good to heavy again.

From My Droid MoFo!
 
Day1 Legs/Back max

Squat-
Set1-3 (WU)-125*5,185*5,205*5

Set4-7 (Dailymax)- 225*2,265*1,285*1(might have not been parrallel),275*1

Set8-9 (max-40) 235*3,235*3

Set10-11 (max-20) 255*2,255*2

Deadlift
Set1-3 (WU)135*5,185*5,225*5

Set4-7 (Dailymax) 275*1,315*1,355*1(fail),335*1

Set8-9 (max-40) 295*1,295*1

Set10-12 (max-20) 315*1,315*1,315*1

Stiffleg Deadlift(knees slightly bent)
Set1-3 (WU) 135*5,185*3,195*2

Set4-7 (Dailymax) 205*1,225*1,235*1,245*1

Set8-9 (max-40) 205*3,205*3

Set10-12 (max-20) 225*2,225*2,225*2

From My Droid MoFo!
 
Phase2 week1
Day2- push rep day(50%-70% 3-5 rep range)
As many sets in 15 min for each exercise

Bench press- (135*5)*3,(185*3)*3,(205*3)*3,(135*5)*4

Incline press- (95*5)*5,(115*3)*3,(135*3)*3,(155*3)*2,95*5

Push press- (95*5)*5,(115*3)*3,(95*5)*7

Good burn. Wore out. Think next time once I get up in the 3 rep range Ill stay there, more of speed sets for strength instead of volume.

From My Droid MoFo!
 
Last edited:
johnnyrockit8665 said:
nice bro!
Click to expand...

Thanks! Was a lil dissapointed on my max day cause my daily's were a lil low compared to my overall max but I havent lifted heavy in a month and was trying to keep each exercise around 20-30. Now the rep day I was impressed with the volume I did in 15 min for each. Gonna keep it heavier next time.

From My Droid MoFo!
 
Day3-off

Day4- was supposed to be my Leg/back rep day. Shift work, a fiance thats a full time student and in fitness training herself for her bombshell team, and a six month old lil girl is really wearing on my sleep. Mainly just the shift work....getting home off of nights and watching my daughter most of the day while the Mrs. Is at school leaves little to no rest at times. So took today off and Ill pick up tomorrow after I get some rest.

From My Droid MoFo!
 
Last edited:
Day5-Back/leg rep day
As many 3-5 rep sets in 15min

Clean from Hang-(95*5)*3,(115*5)*2,(135*3)*5

Romanian Deadlift- (185*5)*3,(205*3)*6

Barbell Rows-(135*5)*3,(155*3)*6

Low box squats-(135*5)*2,(185*3)*2,(205*3)*5

From My Droid MoFo!
 
Day6 Push max day

Bench Press
Set1-3 WU-95*10,135*5,185*3
Set4-7 Daily Max- 205*1,225*1,235*1(NOTGOOD)
Set8-10 (max-40)-185*4,185*3,185*3
Set11-12 (max-20)-205*2,205*2

Close Grip Bench
Set1-3 WU- 95*5,105*4,115*4
Set4-7 Daily Max-135*2,155*1,165*1
Set8-9 (max-30)-135*5,135*3
Set10-12 (max-20)-145*2,145*2,145*2

Push Press
Set1-3 WU-95*5,115*3,125*3
Set4-7 Daily Max-135*1,145*1,155*1
Set8-9 (max-40)-115*3,115*3
Set10-12 (max-20)- 135*1.5,135*1,135*1

Alright workout but I felt I could have done better with more time for rests while working up to daily max's. Was a lil rushed tonight.

From My Droid MoFo!
 
Phase2 week2
Day1 Legs/Back max
Squat-
Set1-3 (WU)-135*5,185*5,225*5
Set4-7(Dailymax)-245*1,265*1,295*(fail),285*1(sloppythough)
Set8-9 (max-40) 245*2,245*2
Set10-11 (max-20) 265*1,265*1(notquiteparallel):(

Deadlift
Set1-3 (WU) 135*5,225*5,315*3
Set4-7 (Dailymax) 345*1,365*1,385*1
Set8-9 (max-40) 345*1,345*1
Set10-11 (max-30) 355*1,355*1
(wore out...385 is my alltimemax, too close to top to rep)

Stiffleg Deadlift(knees slightly bent)
Set1-3 WU 135*5,185*5,225*3
Set4-7 (Dailymax) 235*1,245*1,255*1
Set8-9 (max-30) 225*2,225*2
Set10-11 (max-20) 235*1,235*1

Need more work on my squats. Taken me longer to set up at times. Rack is slightly cattycorner with wall/mirror so I set up offset slightly and takes a min to adjust. Think I wont shoot so high next time so I can rep out some work sets on both squats and deads. Got to remember Daily Max not alltime Max!

From My Droid MoFo!
 
Phase2 week2

Day2- push rep day(3-5rep range)
As many sets in 15 min for each exercise

2nd Bench press-(155*5)*2,(185*3)*5

1st Incline press- (135*5)*2,(155*3)*6

3rd standing DB OHP-(45*5)*4,(40*3)*5

Went slower and worked on form. Couldnt do pushpress so did DB OHP instead. Arms were tired so lowered weight at end. Did reps real slow on most sets so the Time Under Tention was longer. Could have gone heavier but should have ate before gym...didnt have as much energy.
From My Droid MoFo!
 
I like the effort you are applying but I think your overdoing it. You have a shitload of volume mixed in with max efforts,and if you are not over trained yet there is a good chance you will be soon. When your numbers start to slow or go backwards that is a good sign of over training. As well as feeling tired and worn out all the time. If this starts to happen do a deload week and rest. Also keep cals as high as possible.

Sent from my DROID BIONIC using EliteFitness
 
joeblow12345 said:
I like the effort you are applying but I think your overdoing it. You have a shitload of volume mixed in with max efforts,and if you are not over trained yet there is a good chance you will be soon. When your numbers start to slow or go backwards that is a good sign of over training. As well as feeling tired and worn out all the time. If this starts to happen do a deload week and rest. Also keep cals as high as possible.

Sent from my DROID BIONIC using EliteFitness
Click to expand...

Agreed. Thats why Im doing it for 4 weeks then switching. Also trying to keep the days at 72 hours apart. The light days are supposed to be more of a day to work on form and stay medium/heavy(kinda like speedsets in the westside workout). I just messed up the first week and did shit load of volume. Two max days, two work days...as long as I space it right it should be alright.

From My Droid MoFo!
 
Phase2 week2

Day3 off

Day4 took it off was really tired from little sleep....twelve hour shifts and a fussy baby!

Day5 -day7 took off....feeling a little sick and have to work all weekend so dont want to push it. Upset I only got two days in this week but I would rather play it safe. I`ll start again Monday strong.

Sent from my Transformer Prime TF201 using EliteFitness
 
Phase2 week3
Day1 Legs/Back max
Squat-
Set1-3 (WU)- 135*10,185*5,225*5
Set4-7(Dailymax)-245*2,265*1,275*1
Set8-9 (max-40)-235*3,235*3
Set10-12 (max-20)-255*2,255*2,255*2

Deadlift
Set1-3 (WU)_135*10,225*5,275*3
Set4-7 (Dailymax)-315*1,335*1,355*1
Set8-9 (max-40) 315*3,315*3
Set10-11 (max-20) 335*2,335*2

Stiffleg Deadlift(knees slightly bent)
Set1-3 WU-135*10,185*5,225*3
Set4-7 (Dailymax)-245*2,255*1,265*1
Set8-9 (max-30) -225*3,225*3
Set10-12 (max-20)-245*2,245*2,245*2

Hammer curls-
Set1-3WU- 20*10,25*8,30*6
Set4-6(DM) 35*3,40*2,45*1
Set7-9(-10) -35*3,35*3,35*3
Set10-12(-5) -40*2,40*2,40*2

Left gym after deadlifts. Returned later to finish stifflegs and threw hammer curls in there. Tried the hammer curls using the same formula that Im using. It works pretty good guess you could use it for whatever to build strength.

From My Droid MoFo!
 
Last edited:
Phase2 Week3


Day2- push rep day(3-5rep range med/heavy)
As many sets in 10 min for each exercise

Bench press- 135*5,185*5,(195*3)*3

Incline press- 135*5,(155*3)*4

Standing OHP DB- 45*5, (50*3)*4

Did just 10 min instead of 15, didnt have time. Used slow controlled movement. Slight pauses keeping time under tension a lil higher than usual. Liked it enough...just wish I could get better sleep and keep diet up to par and I believe my results would be better.
From My Droid MoFo!
 
Dont worry I'm still alive. Slight set back. Got a suspended license from unpaid tickets, so I only hit gym when finance goes. Pullups days are done at the house. Ill be back in business in April when I get reinstated. So until then just been trying to keep in shape and move moderate weight.


Mon: 3/12
Squats: 135*10,185*8,225*6,245*f(6)
Leg Press(inclinesled): 360*10,540*8,590*6,640*F(4)
Upright row: 80# 3*10
Shrugs: 60#DBs 3*10

Tues: 3/13
DB Bench PRESS: 50*10,55*8,60*6,65*F(8)
Military Press: 65*10,85*8,95*6,115*F(2)
Dips: 4*F(12,12,10,10)

Wed: 3/14
Wg pullup: 5,4,3,2,1,2,3,4,5
RG pullup: 3*5
PG pullup: 3*5
Bent Over Delt flys: 20#DBs 3*10

Thursday: 3/15/12
Front squat: 95*10,115*8,135*6,155*F(10)
Goodmornings: 135* 3*10
Leg Press(incline sled): 270*10,360*8,450*4,270*F(8)

Monday: 3/19/12
Squats: 135*10,185*8,225*6,245*F(6)
Goodmornings: 95*10,115*8,135*6,135*F
Legpress(inclinesled): 270*8,360*4,450*2
Widegrip pullups: 5,4,3,2,1,2,3,4,5
Upright row: 70*F(14),80*F(8),90*F(8)
Db shrugs: 75*20,85*16,95*12

Tuesday: 3/20/19
DB bench press: 50*10,60*8,70*6,75*F(5)
DB Incline press: 40*F(13),50*F(10),60*F(10)
DB Standing OHP: 30*10,40*F(5),45*F(4),30*F(10)
Afternoon: standing calve raises on super squat mach. 2" def. As many in 5min 360#(16,15,12,13,10,11)
Dips: BW 4*F(17,12,8,10)
Tri kickbacks: 10# 2*10
Tri db ext. 10# 2*10

Wednesday: 3/21/12
Rackpulls: 135*8,225*4,275*1,315*1,365*1,385*1,225*5
WG Latpulldowns: 100*10,120*8,140*6,160*F(3)
Kroc DB Rows: 50# 3*8
Bent over rows: 135# 5*5

Friday: 3/23/12
DB Press 50*10,60*8,70*6,75*5(F)
Incline BB: 95*10,115*8,135*6,155*3(F)
CloseGrip Bench: 135# 3*5
DB Flys: 40# 3*8

Saturday: 3/24/12
WideGrip chins w/pause at top: 5*5
ReverseGrip Nuetral: 5*5
Parallel Grip: 5*5
 
Last edited:
Evan Tipps said:
Nice log man :D
Click to expand...

Thanks!

Getting my Liscence back on Monday. Thank God!

Just in time cause for a little motivation I entered a transformation contest.

So here is last weeks workouts.

Wednesday: 3/28/12
Deadlift: 135*10,225*5,315*3,365*1
Stiff leg deadlift: 225#3*3
Rack Pulls: 315*2,365*1,395*1(couldntlockitattop)
WG Pullups:BW 5*5
5min Stair climber moderate pace.
Busy morning w/no breakfast. Real tired/weak grip. Really wanted to work up to 405 on rack pulls.

Thursday: 3/29/12
BB Bench Press: 135#*10, 185# 10*3
Incline Bench: 135# 5*5
Military Press: 95# 5*5
Dips: BW 3*F(16,10,8)

From My Droid MoFo!
 
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