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jeremys' training journal

  • Thread starter Thread starter jeremys
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jeremys

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incline bench w/ mini bands: 75x10, 90x10, 125x9

DAMN the pump i got was insane

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flyes (burnout): 20 lb x 25

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cheat BB curls: 75x10(very good form), 80x10(very bad form on
the last few reps)

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slow eccentric DB curls: 1 set of 7

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i had a headache before i started, now its gone. damn i feel good

measurements (pumped): chest: 45.5 in, bi's: L: 18.8, R: 18.5

i discovered that i do still have some pretty good bi's after my almost 3 months of not training them. i also have very good triceps now, thanks to the board presses i've done during those 3 months
 
yeah, but i have a little more fat this time around. just lifting again is gonna burn some off, i'm also going to do sprints. so we'll see after a month or so where i'm at
 
probably 4 or so short sprints with enough rest time inbetween. only once a week. i'm not cutting or anything anytime soon
 
Jeremy,

Looks solid. Are you training for any sports or are you specifically interested in strength training and bodybuilding?

With your size you would be well suited for:

Football - offensive lineman
Wrestling - Heavyweight
Track and Field - Shot Put
 
i've tried every one of those positions you've mentioned louden. i do miss them occasionaly, but bodybuilding is my passion and my number 1 priority. i've tried PL, and it was pretty cool, but this just seems much more rewarding to me
 
the shot putters on my track team suck, my dad was a shot putter in high school and college and he came to one of my meets, and he went over and watched the shot putters and he almost laughed, which is a pretty rare thing for my dad.
 
tuesday 10/29

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seated overhead press: 65x10, 75x10, 80x10
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upright rows: 65x10, 75x10
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wide bent-over rows: 115x10, 125x10, 135x10
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shrugs: 75x12, 125x12
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i was being a total form nazi. i could feel only my shoulders pressing the weight and i think this will produce good gains
 
wednesday 10/30
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hack squats: 70x10, 75x10, 80x10
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zercher squats: 65x10, 75x10
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STL deads: 75x10, 95x10
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calf raises: 95x20, 115x20, 125x20, 130x20
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again, i was a form nazi. plus i'm starting back light so i dont screw up my back again. its still a little stiff

i was bending over to change the weight on the bar yesterday and after 10 seconds of bending over i had a very good pump in my back and was pretty tight. WTF??

measurements:

quads: R: 29.8, L: 30
cavles: R: 19, L:19.2
 
i am right handed, which is weird, because my left side is slightly larger

i weighed in yesterday at about 253
 
that's pretty good, that probably means you don't favor your strong hand when you lift, by the way those are some good gains
 
i TRY to get 1g protein per lb of bodyweight but i dont think i really get that much. half of the milk i drink is skim, the other half 2%. fat and carbs fall where they may but i very rarely eat sugary stuff
 
wow, I wish I could get my diet to be that nice, I have a lot of trouble, because after I get home from practice I tend to grab whatever is close at hand, and my little cousin is a girl scout so we have a bunch of girl scout cookies lying aroud and they are impossible to resist.

running those hills will add size and defifition to your quads, I recommend doing them once or twice a week, with about 1 day of easy running inbetween
 
at 2984298% bodyfat, i can almost see cuts in my quads anyways. they're definately my best bodypart, along with calves, triceps, chest, and traps
 
wow you have a lot of good bodyparts, my quads are about the only good thing about me, and that is only because of running so much
 
Friday 11-1
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speed bench - 8x3, 70+mini bands
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yates rows - 135x10, 145x10, 150x10
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bent-over rows - 135x10, 145x10
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lying tri extensions - 95x10, 100x8, 105x3
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i think i pulled some tie-in by my tri/rear delt area doing extensions. no big deal, it'll be fine after a week or so
 
yates rows are underhanded bent-over rows. they hit the lats directly very well
 
does anybody think some sprinting every week will hinder any mass gains in any way?
 
not sure, i too would like to know this. need to do something for my heart too. anybody have any experience with this????
 
well i just got done running some sprints. damn it feels good. i can breathe a lot easier now, and i beat the skinny-fat neighbor kid even after i gained 50 pounds since the last time i ran anything. my tri's are less sore than earlier today also.

my only concern is that since i'm doing sprints i'm creating a caloric deficit, right? and this would hinder mass gains, no?
 
also, i was standing around yesterday and i squeezed my glutes as hard as i could and i popped my tailbone or something like you could pop your knuckles. its causing me al ittle pain today, should i worry?
 
jeremys said:
well i just got done running some sprints. damn it feels good. i can breathe a lot easier now, and i beat the skinny-fat neighbor kid even after i gained 50 pounds since the last time i ran anything. my tri's are less sore than earlier today also.

my only concern is that since i'm doing sprints i'm creating a caloric deficit, right? and this would hinder mass gains, no?
Click to expand...

Just make sure you eat some more carbs
 
jeremys said:
also, i was standing around yesterday and i squeezed my glutes as hard as i could and i popped my tailbone or something like you could pop your knuckles. its causing me al ittle pain today, should i worry?
Click to expand...

Were yo trying to impress the ladies?

If it still hurts in a couple of days or a week you might want to worry a little
 
the pain's gone now. no i wasnt trying to impress anybody, just being dumb
 
11-4
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incline bench - 135x10, 155x10, 160x6 (these are new to me so i will be hitting PR's for a couple weeks)
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DB curls - 25x20, 30x10, 35x10(cheated the last 2 on the concentric portion, slow on all negatives)
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i then did some burnout flyes and concentration curls but the weight was only 20 lbs so i didnt feel that any of those worked


is it just me or am i only doing a couple sets? maybe not enough?
 
11-5

seated shoulder press: 75x10, 80x10, 85x10

seated rear laterals: 5x10x4 sets(worst part of my body, tied with biceps)

seated front laterals: 20x10x2 sets

seated side laterals: 15x10x4 sets

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i was sitting in class today and i felt a huge throbbing pain in my lower left leg, like the front of my shin about 1/4 way up my shin. i'm no pussy but that shit hurt bad. maybe i bruised something sprinting?
 
Yea... it looks like you should be doing a few more sets for your chest... just incline bench for 3 sets doesn't really seem like enough... Whatever floats your boat I suppose...
 
jeremys said:
i was sitting in class today and i felt a huge throbbing pain in my lower left leg, like the front of my shin about 1/4 way up my shin. i'm no pussy but that shit hurt bad. maybe i bruised something sprinting?
Click to expand...

I woludn't worry about it unless it hurts while you are running
 
11-6

hack squats: 75x10, 80x10, 85x10

zercher squats: 70x10, 80x10

STL deads: 80x10, 100x10 (lower back got really tight, opposite side of injury)

calf raises: 100x20, 120x20, 130x20, 135x20
 
fold your arms with a bar in the crooks of your elbows and squat
 
its like a front squat in the fact that you hold the bar above hip level in front of you. but a front squat is like after a power clean, then raise the arms and tuck the bar and squat.

who knows, maybe i dont know what im talking about
 
my split's working already. theres a lot of muscle memory kicking in. i actually have biceps again. i will keep doing this split until i get my deads back to where they were. i will also be doing high-rep AR work and rehab work for my back, like i should've been doing this whole time. as soon as i get back to where i was before, i think im gonna try the 5x5
 
today went shitty. i had to do yardwork for a relative so i didnt have time to lift or eat. i got about 185g pro so far and its 10:17 pm...i think i will hit back tomorrow(saturday) and not sprint this week?

i've also been getting some very sharp pain in my left trap,left calve, and left shoulder only about once or twice each today
 
jeremys said:
i've also been getting some very sharp pain in my left trap,left calve, and left shoulder only about once or twice each today
Click to expand...

Overtraining? I had some sharp pain my my bicep's before from overtraining.. It almost makes it feel like carpel tunnel.. but not in the wrists.. you know what I mean? Kind of like a partial cramp, but then again.. not.
 
thats exactly what it feels like. then i have the thing with my wrists..i know its not overtraining because i do very few sets and eat enough
 
11-9

deads: 135x5x5 sets, i'll move up 5 lbs every week until im back to where i was

yates rows: 140x10, 150x10

bent over rows: 140x10, 150x10

tri extensions: 100x10, 105x5

wrist curls: 65x25, 75x20
 
i plan on bulking till 18 or 19 or so...as soon as i find a local show to enter, i will plan out all the cutting, etc.

i think this will work very well, as i have a bit of solid mass already and i still have a lot of time to bulk
 
jeremys said:
thats exactly what it feels like. then i have the thing with my wrists..i know its not overtraining because i do very few sets and eat enough
Click to expand...

Well. not sure then. the only time I've had pain like that was from overtraining.
 
jeremys said:
i plan on bulking till 18 or 19 or so...as soon as i find a local show to enter, i will plan out all the cutting, etc.

i think this will work very well, as i have a bit of solid mass already and i still have a lot of time to bulk
Click to expand...

Damn dude. By 18-19, your gonna be fucking massive!
 
thanks and thanks for trying to help. it may be just cramping, i've been taking creatine but i thought i was getting enough water
 
jeremys said:
thanks and thanks for trying to help. it may be just cramping, i've been taking creatine but i thought i was getting enough water
Click to expand...

I don't take creatine, and I drink about 2 gallons of water a day, atleast! I don't drink anything but water now.. no soda's, no milk, no juices.. nothing but water.
 
no milk or juice? you're missing out on some protein and vit. c there
 
I take 1000mg's of vitamin C a day, and get my protein from meats and protein shakes. I don't care for milk, and besides that, it has carbs.. (trying to bulk, but get rid of my massive gut at the same time..(ok, not that massive, but massive enough)).
 
well i dont know which is more important so i just try to get a lot of both...usually ends up being a 2:1 ratio of carbs to protein, so i think that'll do it.

drunken_weasel: are you cutting out almost all carbs? if so, i dont think it would be possible to gain much mass
 
louden_swain said:
Carbs are much more important than protein when engaged in a training program.
Click to expand...

I have carbs in bread, and the occasional bowl of cereal. I don't know what my body fat percentage is, but I'm sure its high. If I were to lose almost all my fat, with keeping my current LBM, I would probobly be around 185 or so.. thats atleast 30 pounds of FAT.
 
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