Journey To A Beast!

[ExtraMile]

OK, just wonderin, do you do the assistance exercises? Squats, military and deads usually have situps with them?

And ok, maybe you should give the routine im just finishin a try after 5x5? adjust it a bit for you cuz id ont hink your into heavy liftin like me, but still, its good, so far i did it, then did 6 weeks of 5x5, then did it again and iv seem imense strength gains, maybe if you did higher reps it would work well for mass for you? If you look at my avatar you can see how much mass I have, and I was doing it for strength!

How long is a round of 5x5? is it 12 weeks?

 

[SCREW]

yes i do all the assistance exercises except for abs because i have my own little ab workout i do 2-3 times a week

and yes i think i might have to give it a try...and yes i would rather do heavy lifting than higher reps...i would love to get my maxes up.

so what was the workout that you were on?

 

[ExtraMile]

OK well I dont think you shuold do it now, stay on the 5x5 for a while becuase lately you have been changing alot, sticking to the 5x5 for a while will be good, you'll get stronger and back into the swing of it.
Well first I did it like this:

Workout A
Squats 5x8 (2 are warmups)
Deadlifts 3x6
Dips 4x8
Chins 4x8

Workout B
Flat BB Bench 5x8
Pullover 3x8
BB Row 5x8
Bradford Press 5x8

Then after that I changed it around and did:

Workout A
Squats - warmup sets then build up to 3x6 with max weight
Flat BB Bench 3x8
Flat DB Bench 2x20
Leg Curls 3x8
Chins 4x6-8
-ABS-

Workout B
DB Military Press 5x8
Deadlifts, warm ups then build up to 2-3 sets 5-6 reps maximum weight
Dips 5x8-10
Pendlay Row 5x8
-Calves-
-Abs-

Whats your ab routine anyway?

 

[SCREW]

o okay and theres not really a set time for a round of 5x5 it just depends on when you have to reset o your lifts...

my ab routine is simple

leg raises: 3 sets of max reps

weighted decline sit-ups: 3 sets of max reps

 

[ExtraMile]

Oh ok, my ab routine is like this:
Hanging Leg Raise 3xfailure - usually like 15
-superset-
Hanging Knee Raisexfailure - usually like 12-20
Decline Cable Situp 3x12
Oblique Crunch On GHR Board 3x15

What reps do you do on decline situps?

 

[SCREW]

Oh ok, my ab routine is like this:
Hanging Leg Raise 3xfailure - usually like 15
-superset-
Hanging Knee Raisexfailure - usually like 12-20
Decline Cable Situp 3x12
Oblique Crunch On GHR Board 3x15

What reps do you do on decline situps?

yeah saibot said i should keep mine to 2 sets so i have been...

for weighted decline sit-ups i usually put a 101b weight behaind my head and usually get about 15 reps

when i do leg raises i can get about 20

 

[ExtraMile]

Oh, I use a cable and rope and put on around 10kg so .. 22lbs. I usually get 12 reps with that. I also concentrate on rounding my back to crunch my ribs and hips towards eachother, I really make sure I can feel the abs working.
Let me know next time your doing some 5RM then and Ill do mine.

 

[SCREW]

its the 1st day of christmas break and i gunna eat a shit load these next 2 weeks!

10:00 AM:
bowl of oatmeal w/ 1/2 a cup of whey
2 pieces of cinnammon bread stuff

12:00
3 hard boiled eggs
bananna

2:15
peanuts
glass of choc. milk

4:00
1 piece of texas toast
2 cookies

6:15
2 hotdogs

7:30
2 yogurts

8:30
Pina colada... without the alchoal of course

10:00
whey protein shake


so tell me guys... how much more do i need to be eating?

have a good christmas guys!

 

[SaiBoT]

its the 1st day of christmas break and i gunna eat a shit load these next 2 weeks!

10:00 AM:
bowl of oatmeal w/ 1/2 a cup of whey
2 pieces of cinnammon bread stuff

12:00
3 hard boiled eggs
bananna

2:15
peanuts
glass of choc. milk

4:00
1 piece of texas toast
2 cookies

6:15
2 hotdogs

7:30
2 yogurts

8:30
Pina colada... without the alchoal of course

10:00
whey protein shake


so tell me guys... how much more do i need to be eating?

have a good christmas guys!

You already know how much... more do you need!
Check the chart I gave and the macros ratio you were given at the beginning of your journal, nobody is doing that math for you again, eyes on the target SKREW.

I will answer your PM later.

 

[ExtraMile]

Im am so jelous your managing to improve your diet

 

[SCREW]

FRIDAY DECEMBER 26TH - DAY 3 WEEK 1

SQUATS
45 lbs x 5
65 lbs x 5
85 lbs x 5
105 lbs x 5
EASY

125 lbs x 3
EASY

85 lbs x 8
EASY

BENCH:
45 lbs x 5
60 lbs x 5
70 lbs x 5
80 lbs x 5
EASY

95 lbs x 3
EASY

70 lbs x 8
EASY

ROWS:
45 lbs x 5
50 lbs x 5
55 lbs x 5
60 lbs x 5
EASY

70 lbs x 3
EASY

55 lbs x 8
EASY

BARBELL CURLS:
3 sets of 50 lbs x 8

FRENCH CURLS:
3 sets of 30 lbs x 8

ABS

and i dont really have a good place to do dips because everywhere i try the ground is too low
is there anything i can replace dips with?

 

[ExtraMile]

You can push two chairs or tables together and do dips between them, cross your legs behind you so they dont touch the ground, or you could google it, theirs lots of differant ways to make dip bars. Or just buy some?

Or join a gym and use the ones their

 

[SCREW]

MONDAY DECEMBER 29TH - DAY 4 WEEK 2

SQUAT:
45 lbs x 5
70 lbs x 5
95 lbs x 5
115 lbs x 5
125 lbs x 5
EASY

BENCH:
45 lbs x 5
65 lbs x 5
75 lbs x 5
85 lbs x 5
95 lbs x 5
EASY

ROW:
45 lbs x 5
55 lbs x 5
60 lbs x 5
65 lbs x 5
70 lbs x 5
EASY

no abs today didnt have enough time... ill pry do them tomorrow on the off-day.

all workouts are still easy!!!

 

[ExtraMile]

Hows your diet looking?

 

[SCREW]

its not lookin horrible... some days are better than others and im getting better at getting more protein

 

[ExtraMile]

OK, what u eat today?

If your still havin trouble try and eat a breakfast like this:

Upon Waking:
1 scoop whey - or half a scoop if you prefer...
1 sports drink (or other source of 30g fast carbs)

Breakfast:
1 bowl porridge with cinnamon/ 3 wheatbix/ oat meal or whatever
4 scrambled eggs
2 slices toast
1 scoop whey

That way your gettin your fats from the egg yolks, around 100g of protein (60g from whey, 28g from eggs, 7g from toast) your instantly stopping catabolism with the fast protein and carbs and your getting your slow digesting carbs in to give you energy for the day and pretty quick to make on a school day, scrambled eggs take like 5 mins, toast takes no effort neither does a bowl of wheatabix

 

[the_alcatraz]

its not lookin horrible... some days are better than others and im getting better at getting more protein

what's you eat the last few days?

 

[SCREW]

hay guys ive been gone the last few days so i havent been posting on here i will post what i ate sometime in the next few days!

i will try to do my wednesday workout today and my friday one on sunday!

 

[SCREW]

hey guys all of my family is over today and tomorrow for Christmas... yeah a little late lol

but i wont be able to do my wednesday workout i can my friday one on sunday but again not the wednesday one...

should restart the week all over for it? because wednesday is just warm-up squats and deadlift and military?

 

[SCREW]

SUNDAY JANUARY 4TH - DAY 7 WEEK 3

SQUAT:
45 lbs x 5
75 lbs x 5
95 lbs x 5
120 lbs x 5
130 lbs x 5
PRETTY EASY...its gunna start getting hard to keep my knees in

BENCH:
45 lbs x 5
65 lbs x 5
80 lbs x 5
90 lbs x 5
100 lbs x 5
EASY

ROW:
45 lbs x 5
55 lbs x 5
65 lbs x 5
70 lbs x 5
75 lbs x 5
PRETTY EASY

4 SETS OF WEIGHTED DECLINE SIT-UPS

well back to school tomorrow but maybe a good thing for my diet...the last week or so hasent been the greatest

 

[ExtraMile]

How much you weigh now screw?

 

[SCREW]

umm im at about 138 with no clothes on

i just cant fuckin gain weight... bulking is harder than it looks when ur not used to eating very much!

 

[LucSulla]

umm im at about 138 with no clothes on

i just cant fuckin gain weight... bulking is harder than it looks when ur not used to eating very much!

That's so strange to me. I am not saying I don't believe you, I have just always had the opposite problem. I'm 6'1" and right around 300 lbs at the moment, though, happily, a lot of that is muscle. I have to watch my diet like a hawk to lose weight, which I don't blame on my metabolism. I just eat too damned much, and probably even worse, I tend not to eat the first half of the day and the snack constantly the last half.

It's strange to see the flip side of the coin. I also don't think the grass is greener. I suppose it is new to see how the other half lives, but I also have empathy for not being able to live up to a proper diet in the context of how you wish to look. I have struggled with that since I was in grade school.

 

[SCREW]

haha yeah

i bet id be a really good cutter but wont be able to do that until i bulk majorly!

 

[SCREW]

MY GOALS FOR 2009!!!!

3 months:
squat:170 lbs
deadlift:170 lbs
bench:130 lbs

6 months:
squat:200 lbs
deadlift:200 lbs
bench:150 lbs

1 year:
squat:270 lbs
deadlift:270 lbs
bench:200 lbs

 

[SaiBoT]

MY GOALS FOR 2009!!!!

3 months:
squat:170 lbs
deadlift:170 lbs
bench:130 lbs

6 months:
squat:200 lbs
deadlift:200 lbs
bench:150 lbs

1 year:
squat:270 lbs
deadlift:270 lbs
bench:200 lbs

Get a watch, turn on the alarm for every 3hours and everytime it beeps it's time to eat!!! So just eat and commit yourself to it, don't get so distracted, this your biggest flaw, me and others gave you all the tools you need, so rise up to our efforts and meet your goals!

 

[ExtraMile]

And when you go to eat, at first its gonna be hard to get the food down so try not to think about what your doing just concentrate on gettin the food in your mouth

 

[iggy]

keep pushing it bro, and remember to EAT BIG, even write in on your forearm to remember if you want, just dont forget, EAT BIG!

 

[SCREW]

hey thanks a lot guys!

so when i eat every 3 hours thats a full meal of protein, carbs, and everything?

 

[SCREW]

okay so i just realized my last post isnt even a question. lol

about how much protein, carbs, and fat should i have in those 3 hour meals? im not really when it comes to that stuff

 

[iggy]

you have to figure that out for yourself. remember if your trying to cut, unless your on just a high fat/high protein diet, you should reduce the amount of fat intake and eat all your carbs except greens before 3pm.

 

[SCREW]

you have to figure that out for yourself. remember if your trying to cut, unless your on just a high fat/high protein diet, you should reduce the amount of fat intake and eat all your carbs except greens before 3pm.

no im trying to bulk... im just trying to eat as much as i can

 

[wills_got_rythm]

no im trying to bulk... im just trying to eat as much as i can

Just get about 1.5 grams of protein per pound of body weight and as many calories as you can, keep lifting heavy weight with big intensity and you will pack on muscle. Eat, Eat, Eat thats the key bro!!!

I didnt read the whole log but you are making great progress, keep it up!!!!

 

[SaiBoT]

hey thanks a lot guys!

so when i eat every 3 hours thats a full meal of protein, carbs, and everything?

YES :

 

[ExtraMile]

 

[SCREW]

Just get about 1.5 grams of protein per pound of body weight and as many calories as you can, keep lifting heavy weight with big intensity and you will pack on muscle. Eat, Eat, Eat thats the key bro!!!

I didnt read the whole log but you are making great progress, keep it up!!!!

hey thanks man!

 

[SCREW]

WEDNESDAY JANUARY 7TH - DAY 8 WEEK 3

SQUAT:
45 lbs x 5
75 lbs x 5
95 lbs x 5
120 lbs x 5
EASY

MILITARY PRESS:
45 lbs x 5
55 lbs x 5
60 lbs x 5
65 lbs x 5
EASY

DEADLIFT:
45 lbs x 5
95 lbs x 5
115 lbs x 5
135 lbs x 5
PRETTY EASY

ABS:
3 sets of decline free weight sit-ups to failure
set 1: 60
after this set i grabbed changed it to weighed because i dont like doing that high of reps

good workout today deadlifts were a little harder than last time but thats okay!

 

[SCREW]

SATURDAY JANUARY 10TH - DAY 9 WEEK 3

SQUATS:
45 lbs x 5
75 lbs x 5
95 lbs x 5
120 lbs x 5
EASY

135 lbs x 3
REALLY EASY!

95 lbs x 8
EASY

BENCH:
45 lbs x 5
65 lbs x 5
80 lbs x 5
90 lbs x 5
EASY

105 lbs x 3
PRETTY EASY

80 lbs x 8
EASY

ROW:
45 lbs x 5
55 lbs x 5
65 lbs x 5
70 lbs x 5
EASY

80 lbs x 3
EASY!

65 lbs x 8
EASY

DIPS:
3 sets of 8

EZ CURLS:
i wasent sure how much the bar weighed like 17 lbs or something?
for the 1st set i have 40 lbs in plates x 8
next 2 sets i have 30 lbs x in plates x 8

FRENCH CURLS:
3 sets of 30 lbs x 8

good workout all were easy especially squats and rows!

 

[SCREW]

hey guys its been a while ive been busy the last few days so today was my monday workout.

WEDNESDAY JANUARY 14TH - WEEK 4 DAY 10

SQUAT:
45 lbs x 5
80 lbs x 5
100 lbs x 5
120 lbs x 5
135 lbs x 5
PRETTY EASY, but i felt the burn

BENCH:
45 lbs x 5
70 lbs x 5
85 lbs x 5
95 lbs x 5
105 lbs x 5
KINDA HARD, i think i waited a little too long between the last 2 sets but still got it pretty easy.

ROW:
45 lbs x 5
60 lbs x 5
65 lbs x 5
70 lbs x 5
80 lbs x 5
PRETTY EASY, the last few times i havent gained on this but im defiently gunna this time!

ABS:

 

[LucSulla]

What are you weighing these days, Screw? Thirty-five pages of journal certainly demonstrates a lot of dedication in the gym. How are things going in the kitchen?

NM - Just saw you posted it a week ago or so as 138. You were 130 when you started I think. That is a 6 percent gain in body weight, so that is some definite progress.

 

[SCREW]

What are you weighing these days, Screw? Thirty-five pages of journal certainly demonstrates a lot of dedication in the gym. How are things going in the kitchen?

NM - Just saw you posted it a week ago or so as 138. You were 130 when you started I think. That is a 6 percent gain in body weight, so that is some definite progress.

yeah yesterday with clothes on i was 142 lbs but today i was 139-140 lbs

 

[SCREW]

hey i did my wednesday workout yesterday but i didnt do it at home so i cant remember what it exactly was but the deadlift and military were both easy...

i will do my friday workout tomorrow

 

[ExtraMile]

yeah yesterday with clothes on i was 142 lbs but today i was 139-140 lbs

Nice, adding 10lbs is great, especially for an ecto

 

[SCREW]

MONDAY JANUARY 19TH - WEEK 4 DAY 12

SQUAT:
45 lbs x 5
90 lbs x 5
110 lbs x 5
125 lbs x 5
EASY

140 lbs x 3 **PR**
KINDA HARD, i accidently did 5 reps so with that it was kinda hard

110 lbs x 8
VERY TIRING

BENCH:
45 lbs x 5
70 lbs x 5
85 lbs x 5
95 lbs x 5
EASY

110 lbs x 3
PRETTY EASY...this time i did 3 reps

85 lbs x 8
PRETTY EASY

ROW:
45 lbs x 5
60 lbs x 5
65 lbs x 5
70 lbs x 5
EASY

85 lbs x 3
PRETTY EASY...these are looking like im going to add the most weight

65 lbs x 8
EASY

DIPS:
3 sets of 8

BARBELL CURLS:
50 lbs x 3 x 8

FRENCH CURLS:
30 lbs x 3 x 8

Good workout today ill workout wednesday and that will be my monday workout...its hard when you have basketball games every tuesday, thursday, and friday

 

[SCREW]

WEDNESDAY JANUARY 20TH - DAY 13 WEEK 5

SQUATS:
i couldnt do these today because yesterday at my basketball game i took a charge and now my hip is all bruised and i know i would not be able to squat 140 today...so i was thinking Friday if it feels better just do the same squat workout that i did last week just to keep squating and at the new week i will go back to where i was.

BENCH:
45 lbs x 5
75 lbs x 5
90 lbs x 5
100 lbs x 5
110 lbs x 5
HARD! a part of it i bet was because i didnt squat but yes it was tough...115 will be tough

ROWS:
45 lbs x 5
55 lbs x 5
65 lbs x 5
75 lbs x 5
85 lbs x 5
PRETTY EASY

quick workout today all my workouts are still going great except for my bench hopefully i can get 115 lbs next week.

 

[SCREW]

SATURDAY JANUARY 24TH - DAY 14 WEEK 5

SQUATS:
45 lbs x 5
75 lbs x 5
95 lbs x 5
115 lbs x 5
EASY

MILITARY PRESS:
45 lbs x 5
55 lbs x 5
65 lbs x 5
75 lbs x 5
PRETTY HARD

DEADLIFT:
75 lbs x 5
95 lbs x 5
120 lbs x 5
145 lbs x 5
HARD! after each rep i set it on the ground for about1-2 seconds

 

[SCREW]

hey guys 5x5 i decided wasent really working out for me so saibot came up with a new routine for me:

DAY A:
BENCH:2 sets of 8 reps
DB INCLINE BENCH:2 sets of 8 reps
LAT PULLDOWNS:2 sets of 8 reps
PENDALY ROWS: 2 sets of 8 reps
BRADFORD PRESSES: 2 sets of 8
LATERAL RAISES: 2 sets of 8

DAY B:
DEADLIFT: 2 sets of 5 reps
DIPS: 3 sets of 8 reps
ATG SQUATS: 2 sets of 8 reps
BB CURLS:3 sets of 8 reps

so for the 1st week it will go day a, b, a...then next week it will go day b, a, b

SO HERE WE GO!

WEDNESDAY JANUARY 28TH - DAY 1 WEEK 1

"DAY A"

does not include warm-ups

BENCH:
95 lbs x 8
95 lbs x 8
PRETTY EASY, 100 lbs next time!

DB INCLINE:
30 lbs x 10
30 lbs x 10
EASY, these are as highest dbs that i have, i need to get higher ones

LAT PULL DOWNS:
140 lbs x 8
140 lbs x 8
the weight on this is messed up, so the real weight is less

PENDLAY ROWS:
80 lbs x 8
80 lbs x 8
these were tough but i got them

BRADFORD PRESSES:
45 lbs x 8
45 lbs x 8
i was dead tired after these...this was the first time i had done these.

LATERAL RAISES:
15 lbs x 8
15 lbs x 8

tough workout today...especially on my shoulders!
hopefully they arent too sore for tomorrows basketball game

 

[SCREW]

SUNDAY FEBUARY 1ST - DAY 2 WEEK 1

"DAY B"

DEADLIFT:
140 lbs x 5
140 lbs x 5
KINDA HARD...140 lbs next time.

DIPS:
3 sets of 8 reps

SQUATS:
115 lbs x 8
115 lbs x 8
EASY...120 next time

BARBELL CURLS:
45 lbs x 8
45 lbs x 8

 

[SCREW]

SUNDAY FEBURARY 7TH

"DAY A"

BENCH:
100 lbs x 8
100 lbs x 8
PRETTY HARD...105 lbs x next time!

DB BENCH:
30 lbs x 12
30 lbs x 12

LAT PULLDOWNS:
150 lbs x 8
150 lbs x 8

PENDALY ROWS:
85 lbs x 8
85 lbs x 8

BRADFORD PRESS:
45 lbs x 8
45 lbs x 8

LATERAL RAISES:
15 lbs x 8
15 lbs x 8

GOOD workout a killer for my shoulders!!!!

 

[SCREW]

hey guys for my weight goal...

by June 1st i want to be up to 155-160 lbs, i want to still stay pretty toned and not gain too much bodyfat especially for summer.

 

[iggy]

keep training hard and eating big and you'll be there bro!

 

[SCREW]

keep training hard and eating big and you'll be there bro!

thanks man!

today i weigh 140-143 lbs

like 2-3 weeks ago i weighed 137

i may have to bump my weight goal up a little!

 

[SCREW]

MONDAY FEBURARY 9TH

"DAY B"

DEADLIFT:
145 lbs x 5
145 lbs x 5
PRETTY HARD...but seemed easier than 140 lbs last week

DIPS:
3 sets of 8 reps

SQUAT:
120 lbs x 8
120 lbs x 8
EASY! im pretty sure im no where close to my 8rm.

BB CURLS:
50 lbs x 8
50 lbs x 8

Good workout everything seemed easier than last week!

 

[SaiBoT]

MONDAY FEBURARY 9TH

"DAY B"

DEADLIFT:
145 lbs x 5
145 lbs x 5
PRETTY HARD...but seemed easier than 140 lbs last week

DIPS:
3 sets of 8 reps---- you better start adding weight to this, next workout hold 10lbs between legs or use a belt!

SQUAT:
120 lbs x 8
120 lbs x 8
EASY! im pretty sure im no where close to my 8rm.

BB CURLS:
50 lbs x 8
50 lbs x 8

Good workout everything seemed easier than last week!

Dips recommendation

 

[ExtraMile]

Yeh bro weighted dips are the shit, wait till your dipping 195lbs like me your pecks will be jacked lol

 

[SCREW]

WEDNESDAY FEBURARY 11TH

"DAY A"

BENCH:
105 lbs x 8
105 lbs x 8
WOW didnt think i was gunna get this before the workout...before the workout i would have been happy with 6 or 7 reps! 110 lbs next week!

DB BENCH:
30 lbs x 15
30 lbs x 12

LAT PULLDOWNS:
150 lbs x 8
150 lbs x 8


PENDALY ROWS:
90 lbs x 6 (fail)
90 lbs x 8


BRADFORD PRESS:
50 lbs x 8
50 lbs x 8
still getting used to going behind the head, thats whats slowing me down.

LATERAL RAISES:
15 lbs x 8
15 lbs x 8


After all this my back was killing me for some reason...like i couldnt lay down or sit-down or there would be a sharp pain in my lower back lasting about 10-20 seconds...but hurt a little in bball today too,,,prolly just sore

but otherwise great workout. i was surprised to get the 110 lbs x 8

 

[ExtraMile]

About that back - make sure you use proper form on BB rows, it could be that.

Other than that, how you doin bro?

 

[SCREW]

About that back - make sure you use proper form on BB rows, it could be that.

Other than that, how you doin bro?

im doing good man, so far the new routine is going great

how bout you?

 

[ExtraMile]

Well, its hard to say, had a pretty shit first week on my new routine. Im enjoyin it tho and adding weight to most lifts every workout, especially dips I add weight every workout easily. My forearms are taking a beating tho...

 

[SCREW]

MONDAY FEBURARY 16TH

"DAY B"

DEADLIFT:
150 lbs x 5
150 lbs x 5
PRETTY HARD, but i got it

DIPS:
3 sets of 8

SQUAT:
125 lbs x 8
1st set was pretty easy, but after it my back killed, idk whats wrong with it but decided i prolly shouldnt do the 2nd set.

BB CURL:
50 lbs x 8
50 lbs x 8

Good workout today i guess i got all my reps and sets if you dont count the squat, and everything improved but yeah i dont know whats up with my back

any ideas guys, if i had to guess i would say form but it has never hurt before.

 

[ExtraMile]

MONDAY FEBURARY 16TH

"DAY B"

DEADLIFT:
150 lbs x 5
150 lbs x 5
PRETTY HARD, but i got it

DIPS:
3 sets of 8

SQUAT:
125 lbs x 8
1st set was pretty easy, but after it my back killed, idk whats wrong with it but decided i prolly shouldnt do the 2nd set.

BB CURL:
50 lbs x 8
50 lbs x 8

Good workout today i guess i got all my reps and sets if you dont count the squat, and everything improved but yeah i dont know whats up with my back

any ideas guys, if i had to guess i would say form but it has never hurt before.

For squats, check the thread I made with a video of me squatting 225, the form wasnt the best, then I posted up a 135 and form was better but check in between alot of people posted up videos of how to squat properly, check those videos and see if that is how u are squattin.

 

[SCREW]

WEDNESDAY FEBRUARY 18TH

"DAY A"

BENCH:
110 lbs x 7
110 lbs x 6
i was happy with this...next time i should get all 8 reps.

DB BENCH:
30 lbs x 15
30 lbs x 15

LAT PULLDOWNS:
150 lbs x 12
150 lbs x 8

PENDALY ROWS:
90 lbs x 6
90 lbs x 5
i made sure i had perfect form on these, i think that is why is my back is hurting.

BRADFORD PRESS:
55 lbs x 8
55 lbs x 6

LATERAL RAISE:
15 lbs x 8
15 lbs x 8

Good workout today...my goal is to never stay the same weight for more than 2 workouts on compounds

 

[ExtraMile]

Try to add 5lbs to your compounds every week. I sometimes add 10lbs. Exept on dips I just add 3lbs everyworkout and Im goin fine with that.

 

[SCREW]

SUNDAY FEBRUARY 22ND

"DAY B"

DEADLIFT:
i didnt do these today because my back but it is defiently doing better next week it should be back to normal

DIPS:
3 sets of 8

SQUAT:
130 lbs x 8
130 lbs x 8
KINDA HARD

BB CURL:
50 lbs x 8
50 lbs x 8

Good workout today except for the deads, but should be fine next week

 

[iggy]

good shit, keep up the good work screw!

 

[SCREW]

TUESDAY FEBRUARY 24TH

"DAY A"

BENCH:
110 lbs x 8
110 lbs x 8
I didnt think i was going to get em all in the last set after 2 reps it seemed like they were hard but i got em
115 lbs next week

DB BENCH:
30 lbs x 13
30 lbs x 12
i was really tired after getting 110 lbs 8 times twice, so these were pretty low but o well

CHIN-UPS:
2 sets of 8
after i did these i should do wide grip because im doing these for lats so next time its wide grip chin-ups.

POWER CLEANS:
80 lbs x 5
80 lbs x 5
These were easy i havent done these for a while so im starting off low

BRADFORD PRESS:
55 lbs x 8
55 lbs x 8

LATERAL RAISES:
15 lbs x 8
15 lbs x 8


ABS


GREAT workout today but it was really hard on my wrists...they were killing after!

TIME TO GO EAT SOME FOOD!!!

 

[ExtraMile]

Shit bro looks like your gonna catch my bench again Im only on 135x7 right now and your on 110x8 and Iv not added weight in ages

 

[SCREW]

Shit bro looks like your gonna catch my bench again Im only on 135x7 right now and your on 110x8 and Iv not added weight in ages

haha it will still be a while before i get 135 x 7

 

[ExtraMile]

If your adding 5lbs every week for the next 5 weeks you will be at 135x8! I never manage add 5lbs to benchpress every week...

 

[SCREW]

yeah that would be nice to get 135 x 8 in 5 weeks...if thats the case i would have smashed my 3 month bench goal!

so far through 3 weeks it has been 5 lbs every week

 

[ExtraMile]

Keep it up bro!
I concentrate on dips rather than flat BB bench anyway now... My PR is bodyweight at 173lbs + 25lbs x 6 reps

 

[SaiBoT]

yeah that would be nice to get 135 x 8 in 5 weeks...if thats the case i would have smashed my 3 month bench goal!

so far through 3 weeks it has been 5 lbs every week

Good job! Could you finally open the file I sent you?

 

[SCREW]

THURSDAY FEBRUARY 26TH

"DAY B"

DEADLIFT:
155 lbs x 5
155 lbs x 5
These felt good! they were tough but good

SQUAT:
135 lbs x 8
135 lbs x 8
these were tough!!!

DIPS:
3 sets of 8

BB CURLS:
55 lbs x 8
55 lbs x 8

Good workout today ecpecially for the deads they felt good i should be abe to get 160 x 5 on them next week... the goal that i am worried about is the squats they seem to be lagging a lot...but who knows still a whole nother month

 

[SCREW]

SATURDAY FEBRUARY 28TH

"DAY A"

BENCH:
115 lbs x 7
115 lbs x 6
I was happy with this...on wednesday i should have all 16 reps

DB BENCH:
30 lbs x 15
30 lbs x 12

CHIN-UPS:
3 sets of 8

POWER CLEANS:
85 lbs x 5
85 lbs x 5
EASY, but my traps killed during these

BRADFORD PRESS:
60 lbs x 6
60 lbs x 5

LATERAL RAISES:
20 lbs x 8
20 lbs x 6

it was an okay workout...i felt pretty tired during it, i didnt get a lot of sleep last night but wasent too bad

 

[ExtraMile]

That bench is scary close to mine your gettin strong bro!

 

[iggy]

good shit young bro~

 

[SaiBoT]

THURSDAY FEBRUARY 26TH

"DAY B"

DEADLIFT:
155 lbs x 5
155 lbs x 5
These felt good! they were tough but good

SQUAT:
135 lbs x 8
135 lbs x 8
these were tough!!!

DIPS:
3 sets of 8

BB CURLS:
55 lbs x 8
55 lbs x 8

Good workout today ecpecially for the deads they felt good i should be abe to get 160 x 5 on them next week... the goal that i am worried about is the squats they seem to be lagging a lot...but who knows still a whole nother month

Place squats last after the BB curls.

 

[SCREW]

TUESDAY MARCH 3RD

"DAY B"

DEADLIFT:
160 lbs x 5
160 lbs x 5
PRETTY HARD reps seemed to have gotten easier! 170 x 5 by the end of the month is CLOSE!

DIPS:
3 sets of 8

BB CURL:
55 lbs x 8
55 lbs x 8

SQUATS:
140 lbs x 8
140 lbs x 8

Good workout deads felt good i should be able to get 165 lbe x 5 next time!

 

[iggy]

that is a lot for lateral raises bro. make sure your form is super strict and perfect.

 

[SCREW]

THURSDAY MARCH 5TH

"DAY A"

BENCH:
115 lbs x 6
115 lbs x 7
DAMN! next week i guess

DB BENCH:
30 lbs x 18
30 lbs x 12

CHIN-UPS:
3 sets of 8

POWER CLEANS:
90 lbs x 5
90 lbs x 5

BRADFORD PRESS:
60 lbs x 6
60 lbs x 7

i was running a little late today so i decided not to do lateral raises

not a bad workout, i felt the pump just kinda pissed i didnt get 115 x 8

 

[SCREW]

hey guys i have been on this routine now for about 4 weeks and since i havent taken and 1rm's for a while now i will for the bench, deadlift, and squat and that will be my workout...wednesday and saturday will go day a, then day b,

here we go

DEADLIFT:
205 LBS

BENCH:
140-145 LBS

SQUAT:
180 LBS

i probably could have gone heavier on the squats but i didnt have a spotter on this one so i didnt wanna risk it.

Saibot, THE ROUTINE YOU GAVE ME IS GOING GREAT!

 

[ExtraMile]

Yeah bro saibot is the fuckin man

 

[SaiBoT]

Thanks guys.

 

[SCREW]

if i were to have tendiniatous or something wrong with my ligament with me elbow would that affect my weight lifting?

 

[SCREW]

hey guys the last few days i have been gone at state basketball so i decided to just take the week off

tomorrow i lift!

 

[ExtraMile]

I wondered where you had been, how'd it go?

 

[lukeb5301]

SOrry im about 39 pages late on this thread but one thing Ive noticed with the eating is you have the same problem as me. . . no time in the mornings. . . I dont like to wake up One thing I do is I like to hard boil about 2 doz eggs and then in the morning i can eat what I normally would then I grab 5 or 6 eggs and stuff em down, easy way to get just egg whites too. . that and my favorite thing to eat off all is

TUNA TUNA TUNA, great easy cheap source of protein, cant get enough

Otherwise I must say you're making great progress keep it up!

 

[ExtraMile]

Oh yeh bro 3 weeks and Ill get you my 5RM's

 

[SCREW]

MONDAY MARCH 16TH W1D1
"DAY A"

BENCH:
115 lbs x 6
115 lbs x 6
WHAT THE HELL!

DB PRESS:
30 lbs x 18
30 lbs x 12

CHIN-UPS:
2 sets of 8

BB ROWS:
85 lbs x 8
85 lbs x 8

BRADFORD PRESS:
60 lbs x 7
60 lbs x 6

not a good workout today mostly because of the bench ive been stuck at 115 for a week and a hlf and seems like i have lost strength...maybe the week off

and i noticed since i took away bb rows my bench has been bad so im doing that again instead of power cleans

 

[ExtraMile]

Are you using good form on bench? Lat strength is vital for a good bench so yes keep rows I would say

 

[SCREW]

Are you using good form on bench? Lat strength is vital for a good bench so yes keep rows I would say

yeah bro im using the same form i always have

yeah im hoping its because i took away the rows...well see

 

[SCREW]

WEDNESDAY MARCH 18TH W1D2

DEADLIFT:
165 lbs x 5
165 lbs x 5
PRETTY EASY! i could have gotten 170!

DIPS:
3 sets of 8

BB CURLS:
50 lbs x 8
50 lbs x 8

SQUAT:
145 lbs x 8
145 lbs x 8
I felt the pump with these!

REALLY GOOD WORKOUT today i got everything all reps and none were really too hard
next week for deadlift i will be at my 3 MONTH GOAL!

 

[iggy]

good shit young bro! deadlifting is the shit! whats your diet looking like? post it up in that new anabolic food group!!!!

 

[SaiBoT]

WEDNESDAY MARCH 18TH W1D2

DEADLIFT:
165 lbs x 5
165 lbs x 5
PRETTY EASY! i could have gotten 170!

DIPS:
3 sets of 8

BB CURLS:
50 lbs x 8
50 lbs x 8

SQUAT:
145 lbs x 8
145 lbs x 8
I felt the pump with these!

REALLY GOOD WORKOUT today i got everything all reps and none were really too hard
next week for deadlift i will be at my 3 MONTH GOAL!

Great that's what I wanna Know. Keep working and next goal it's 225lbs

 

[ExtraMile]

Great that's what I wanna Know. Keep working and next goal it's 225lbs

After these weeks of shitty high rep squats I WILL have a 225 squat for 6 reps

Yeah hows your diet goin screw? What you weighin now?

 

[SCREW]

After these weeks of shitty high rep squats I WILL have a 225 squat for 6 reps

Yeah hows your diet goin screw? What you weighin now?

actually the last few weeks it hasent been the greatest because from 12pm to 6 30pm i really cant eat because i have drivers ed right after school for 3 hours but tomorrow is the last day and i will be getting back on track

 

[ExtraMile]

Oh ok, you lost any weight?

On thursdays I cant eat from 11.30 - 4.00 and yesterday I didnt eat from 11.30 - 6.30 LOL...

 

[SCREW]

Oh ok, you lost any weight?

On thursdays I cant eat from 11.30 - 4.00 and yesterday I didnt eat from 11.30 - 6.30 LOL...

no i havent lost any weight i just have only gained like a pound or 2

last night i played milk pong and the 1st one to throw up losses and i got half a gallon down and never threw up...all that milk is good for my diet!

 

[SCREW]

hey guys starting on monday i will going 4 days a week so the same as i have been only day a twice and day b twice

and next bench day i will move the weight down to 110 and work up!

peace

 

[SaiBoT]

hey guys starting on monday i will going 4 days a week so the same as i have been only day a twice and day b twice

and next bench day i will move the weight down to 110 and work up!

peace

Great bro. Take your time.