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Kingc_79's online training journal.(Quest for boston)

kingc_79

kingc_79

New member
i just wanted to start a training journal to keep up w/it on here so i can post my workouts in the same place everytime. this is yesterdays workout ive previously posted.

09/17/04 ME Upper

-clean and press---------- up to 1rm------------175lb
-zott press-----------up to 2rm-----25lb db...couldnt lock out 2nd one b4 stood up..(these were hard and fun)
-inc press------3 x 6-----165lbs
-yates rows----3 x 8----w/135lbs
-face down shrugs----4 x 5 w/75lb db's
-rolling ext-----4 x 8 w/25lb db
 
9/19/03 DE Lower

-box sq ------------9 x 2 w/175lb w/light bands
-snatch gr high pulls--- 6 x 1 w/135lbs
-dimmel deads----3 x 15 w/185lbs (these kicked my ass)
-pull thrus--- 6 x 10 w/light band
-leg curls--- 3 x 10 w/light band
-pull down abs---6 x 8 w/light band dbl
-high knees---2 x 100ft
-bench jumps(cleared ea time) 3 x 5

my lower back was fried and i loved the high knees and bench jumps..(thanks for the idea ls).....also 1st time w/bands on box squat and i loved em. killed my hips.

after this workout i was really draggin ass
 
Last edited:
Nice journal so far bro. YOU WILL reach those goals with some hard work and dedication. If it helps motivate you, here are a few of my own goals:

By the end of 2003.
Weight: 195-200 (185 now)
Bench: 325 (315 now)
Squat: 345 (315 now)
Deadlift: 435 (405 now)
These may seem overly attainable, but I don't like to aim too high. I think I might even have a 330 bench and 355 squat by the end of the year.

Let's reach our goals together man. :garza:
 
kingc_79 said:

-high knees---2 x 100ft
-bench jumps(cleared ea time) 3 x 5

my lower back was fried and i loved the high knees and bench jumps..(thanks for the idea ls).....also 1st time w/bands on box squat and i loved em. killed my hips.

after this workout i was really draggin ass
Click to expand...

so you like those plyos :) , go easy and build momentum and it will work wonders
 
thanks guys...
ls: i loved the plyos...let me know what kind of shape im in real quick..
fz: yea i know my goals are kinda high but i really want something to make me work my ass off....our stats now are pretty similar...

thanks alot guys..i think w/alot of hard work my goals should be attainable.
 
I lit a candle last night for you brutha. You're gonna do things you never thought possible in the VERY near future.

When I see these things, they happen. Continue to believe in yourself Chad. I do
 
PolishHammer1977 said:
I lit a candle last night for you brutha. You're gonna do things you never thought possible in the VERY near future.

When I see these things, they happen. Continue to believe in yourself Chad. I do
Click to expand...

thanks alot man...i really appreciate it.
 
and I will be waiting for ALL of you

...in about 2 years or so hehe

good stuff chad, our workouts are so similar
 
9/21/03 ME Lower

-sldl--up to 1rm----305lbs(guess its a pr by default, but nothin im proud of)
-gm- up to 3reps(not max) 275lbs
-calf raises- 4 x 5..135, 225,275, and 315lbs
-ab pull downs--6 x 10
-band leg curls--2 x 10 w/light
-1 5/8" farmers holds-- 215lbs for 30sec
-yoke- 500lbs- 55ft(pr)(in the rainlol) heaviest b4 today was 450lb for 25ft at dardenfest
-gripper work

didnt get to do anymore events bc it was pouring down rain all day and still is and after the yoke ppl came over and i couldnt put thier cars in the muddy yard:mad: .. but at least i got that

i've been hittin my hams a lil harder lately but evidently they are still a big weakness bc that sldl was crap. i tried 20lb more and it wasnt goin unless my knees popped out and wouldnt stay locked.
 
Most I've done on SLDL was 385... my deadlift was around 460 at the time I think.

I think I could have gone higher on the SLDLs, but I cant remember for sure.

Hope it helps.

Cuthbert
 
nice workout man...i wouldn't get to caught up in the carry over from ME move to ME move

do you normally do little volume on the events? or was that just beacause of the rain?

I think i need some more gym work on me lower day hmmm
 
I like the work in the rain brutha. I like it alot. It shows me alot about you.

I hvenever done sldl's other than a 2 week stint with them. I can't really offer anything concrete there.

You are doing some solid work man. It will pay off.
 
yea tec...i usually do alot more volume on events...not really the rain...i did the yoke in the rain...it was that i had a million ppl here and the cars filled the drive and we dont have a whole lot of yard left after the pool and the horses take thier share.
thanks hammer..appreciate the comments
 
9/22/03 Bench workout # 1(1st mm style workout)

*raw bench*
-bar x 5
-135 x 5
-165 x 5
-185 x 3
-225 x 3
-235 x 2
*decline bench*
-135 x 5
-185 x 5
-205 x 5
-225 x 5
*3 board press*
-185 x 3
-225 x 3
-255 x 3
*2 board press*
-185 x 3
-225 x 3
*incline bench*
-135 x 5
-155 x 5
-185 x 5
*standing tri ext w/ez bar*
-50+bar x 12
-50+bar x 12
-50+bar x 12
-50+bar x 12
-50+bar x 12
-50+bar x 12

i thought this wouldve killed me but wasnt as bad as i thought..i liked it....we'll see tomorow tho.

critiques welcome
 
I'll be closely following how your benching develops :)

I think you'll be hurting tomorrow. Good luck with overhead pressing ;)
 
Zander1983 said:
I'll be closely following how your benching develops :)

I think you'll be hurting tomorrow. Good luck with overhead pressing ;)
Click to expand...

thanks alot man...im followin urs too...and yea im thinkin ohp is gonna hurt tomorow.
i think im gonna try lockouts from eye level as my 2nd move..never done these and thought they might help.
 
I did eye level lockouts last week and worked up to 215 for 1, though there was probably another 5 pounds in me... I missed 225. They are definately going to help my overhead.

I'll be interested to see how you cope with 2 heavy benching days and an overhead day in addition to your lower body WSB and events...
 
Zander1983 said:
I'll be interested to see how you cope with 2 heavy benching days and an overhead day in addition to your lower body WSB and events... [/B]
Click to expand...

yea me too...gonna be interesting...i think im gonna take a bench day off every 3 wks and a full week off every 8.....starting after my meet..
 
9/23/03 OHP/upper back

*nose level lock outs*
-135 x 3
-165 x 2
-185 x 1
-135 x 6
*db clean & press*
-40 x 2
-55 x 2
-60 x 2
-70 x 2
-80 x 1
*db shrugs*
-60 x 30
-60 x 25
-60 x 20
-60 x 15
*face pulls*
-100 x 8
-100 x 8
-100 x 8
-100 x 8
*side/frt/rear delt raises*
-8 x 15 ea side
-8 x 15 ea side
-8 x 15 ea side
 
and now i'm weighing bout 183lbs constantly...not even under 181 first thing in the mornings. slowly but surely
 
yes i do barbell rows..im goin to fri w/bench..i got to ...my stickin point is just a lil off my chest so i gotta hit the lats hard.
 
kingc_79 said:

thanks man...
actually 2 to bench one to ohp...the 2nd is top end and shirt work..
Click to expand...

Sounds good.

I wish I had the motivation to train bench... basically right now I'm just training my triceps hard, increasing my lockout strength... I wish my training partner actually liked pressing, but I think he hates it even more than I do :)

Keep it up bro and you will be a force next year.
 
Cuthbert said:
Nice work Chad, keep it up man.

Are you dedicating one day to OHP and one to bench?
Click to expand...
thanks man...
actually 2 to bench one to ohp...the 2nd is top end and shirt work..
 
Cuthbert said:


Sounds good.

I wish I had the motivation to train bench... basically right now I'm just training my triceps hard, increasing my lockout strength... I wish my training partner actually liked pressing, but I think he hates it even more than I do :)

Keep it up bro and you will be a force next year.
Click to expand...

thanks alot man..im hoping to be...in both sports
 
9/24/03 DE Lower

*box squats*
-175 x 2 + light bands(8 sets)
-255 x 1
-275 x 1 w/suit
-295 x 1 w/suit
-345 x 1 w/suit

*speed dl's*
-1 x 205(7 sets)

*dimmel dl's*
-15 x 185(3 sets)

*pull thrus*
-10 x light band(3 sets)

*pull down abs*
-10 x mini bands(6 sets)

had to test the suit to see what i could get to parallel with and i got down ok w/275 and went to 345 but didnt get a full max. went alot better this time and didnt even hit myself in the head w/the bar.
 
thanks man.....whats drove me most lately is when it actually sunk in that i will be in the same class as jeramia, linder and all those guys...reality check that will make you put it in high gear for sure.
 
kingc_79 said:
thanks man.....whats drove me most lately is when it actually sunk in that i will be in the same class as jeramia, linder and all those guys...reality check that will make you put it in high gear for sure.
Click to expand...

You certainly haven't taken the easy way out and I'm very impressed with that. You could've kept yourself under 175 afterall, which I can imagine would be a tempting proposition given what you'll be up against.
 
Zander1983 said:


You certainly haven't taken the easy way out and I'm very impressed with that. You could've kept yourself under 175 afterall, which I can imagine would be a tempting proposition given what you'll be up against.
Click to expand...

yea i definitely have my work cut out for me......since my contest in on june 14 i've went from 168 to 183...thats 15lbs in 3mos..if i can get 17 more lbs in the next 4 months i will be happy as a pig in shit.
 
Eat and bulk now...till about mid-December.

From there...you need to get in shape, concentrate on the events...and forget about the scale.

Looking solid man...VERY solid.

B True
 
9/28/03

today was me lower/event day and it was one of the best days i've had in a long time.....

me lower/events

gm's--- up to 1rm --396lbs(20lb pr:D )
standing calf raise
-15 x 135
-15 x 225

Viking press- 200lbs--8 reps(thats a 2 rep pr and 4 rep pr from bluegrass)

powerstairs(301lb) n' 250 tire..(most i've ever used on stairs by 75lb)
5 1 flip
4 2 flips
3 3 flips

hercules hold----- 220lb--- 37sec....(old pr was 27 sec w/200lb at bluegrass)

farmers----145 50ft 1 turn...........235lb 45ft(not a pr but not bad after my grip was worn out)

stones--- series 160, 185, 190, 230, all to barrels(aprox 46in) almost got the 245 but lost it at the top.

i had a great day and was happy as hell today...my ohp, grip, gm's and stairs all increased and i couldnt be happier. i noticed not feelin it in my back as much on farmers either.
 
Mike_Rojas said:
Awesome GM. What kind was that?
Click to expand...

regular standing...although my form probably started gettin bad once i got that heavy..ill have to look at the vid if clint posts them later
 
Zander1983 said:
WTF, that is some kind of wicked GM. GREAT work king. Looking forward to the video.
Click to expand...

thanks alot man...i dont think they're great but ever since i started working out again in april they've been my strongest lift..it wasnt but 315 when i started then.
 
kingc_79 said:
thanks man.....whats drove me most lately is when it actually sunk in that i will be in the same class as jeramia, linder and all those guys...reality check that will make you put it in high gear for sure.
Click to expand...


I agree 100%.

If I were planning on moving to the 225s... i would be taking my training and swaining to never before seen levels.

Keep it up though Chad... you will do well for yourself :)
 
you look strong man, that is a crazy gm weight. To be honest I don't know if I can stay in the 200 class, we'll see but my strength and weight are increasing slowly but steadliy now, if I plan to compete at boston I would have to start dieting in december
 
Lord_Suston said:
you look strong man, that is a crazy gm weight. To be honest I don't know if I can stay in the 200 class, we'll see but my strength and weight are increasing slowly but steadliy now, if I plan to compete at boston I would have to start dieting in december
Click to expand...


You know... I wouldn't mind if you moved up a class :)
 
my back and traps are fried today...dunno bout the traps tho bc i didnt do too much w/farmers...but i been soakin in tiger balm all afternoon and i smell gooood;)
 
Cuthbert said:



You know... I wouldn't mind if you moved up a class :)
Click to expand...

lol. we'll see ;) . I would like to be about 197 @6-8% but I don't know if I can do that and still do well in school.

Joker, lol I don't think you'll mind the friendly competition
 
Lord_Suston said:


lol. we'll see ;) . I would like to be about 197 @6-8% but I don't know if I can do that and still do well in school.

Joker, lol I don't think you'll mind the friendly competition
Click to expand...

If you hit those stats and stay strong... I will be very jealous
 
Lord_Suston said:
I would like to be about 197 @6-8% but I don't know if I can do that and still do well in school.
Click to expand...

I know what you're talking about there. Brainpower is sapped whenever I try to cut bodyfat. A lot of discipline is required to do well at school, let alone do well while dieting...
 
yeah, basically with 29 credit hours and tons of labs I don't get to eat as much as I need or have the time to train.... but we'll see
 
10/04/03

meet results

well just got back from the meet and even tho i didnt set any pr's or do anything spectacular i had a blast and learned a little bit in the process.

squat
1st-- 281lb raw-went down deep and was easy
2nd-363 3/4lb-same
3rd-385 3/4lb-went down too deep and couldnt get back up...made me so damn mad bc i know i couldve gotten that i was just too worried bout makin depth bc i never had anyone watch my depth b4

bench
1st-203 3/4 raw-red lighted bc i racked it too soon(got ahead of myself and wasnt thinking)
2nd-270lb-went real smooth
3rd-292-went down great but on way back up got stuck bout 6-8"off my chest...owell...weakness i need to work on

dl
1st-303lb-went up fast
2nd-369 1/4lb-good
3rd-385 3/4lb-didnt get it bc i jerked on the way up and he said i paused...the bar never went down at all but he said i paused

went pretty well considering it was my 1st i guess but i still think i couldve gotten that last squat and i know i couldve the dl but owell......i was freakin out bc i thought u had to wear a belt for dl and i never have training and i tried it and it was killin me so i asked the promoter and they said i didnt have to.

i liked it and ill prolly do it again...but wouldnt ever trade it for strongman
 
10/08/03 upper
* push press- up to 1rm 205lbs(10lb pr) :elephant:
*floor press- up to 3rm 255lbs
* seated ohp- 5 x 5 w/115lbs
*incline press- 3 x 8 w/155lbs
*tri pressdowns- 6 x 10 w/light band
*yates rows- 3 x 8 w/135lbs

i've made a hybrid routine w/my upper...on my 2nd upper will be lockouts, tris, db ohp, kelso shrugs, face pulls......
 
de lower 10/10/03
*box squats 8 sets of 2 w/185lbs + chains

*tried the dbl ply poly frantz suit today ..i started at 295...and went up to 395lbs(30lb pr) w/no belt or knee wraps. i loved it..fit good and was pretty comfortable compared to the single ply...

*snatch grip high pulls 7 sets of 1 w/135lbs

*sld's 3 sets of 8 w/185lbs

*seated gm's 3 sets of 10 w/135lbs..

*leg curls 3 sets of 8 w/light band

*ab pull downs 8 sets of 10 w/light and 2 30sec holds

my back was fried after the squats and high pulls
 
kingc_79 said:
*tried the dbl ply poly frantz suit today ..i started at 295...and went up to 395lbs(30lb pr) w/no belt or knee wraps. i loved it..fit good and was pretty comfortable compared to the single ply...
Click to expand...

Box squat? Either way, that's an awesome lift. Congrats. Suits sound cool :fro:

Also, do you think you could be doing more ab work?
 
no they were regular squats except for the first one...and yes i really need to be doing more ab work.gonna have to start putting them in the middle of my workouts and adding more variations
 
me lower/events 10/12/03
-partial dl (17")- didnt max but went up to 385 or so
-calf raises- 135 x 15, 225 x 15, 225 x 15
-ab pull downs- 8 x 10
-spread eagle sit ups- 3 x 10
-gripper work w/# 1(after events)

-yoke- 385 70', 550lbs 30ft(pr) think couldve gotten more but lost my footing..550 for another 30ft.....385lbs for 50ft.
-tire 600-650lb+- few warm up flips then...50 ft(pr) for 2 runs....another for 25ft...
-farmers(thick handles)- 145lbs for 120' w/1 turn....195lbs for 100ft w/1 turn(pr).........static hold w/195 farmers for bout 30sec.
-stone- loaded the light stone(175) for a bunch of singles.....dont have any rubber mats yet
 
ME Upper 10-23-03

today was my 1st time w/bands on bench or ohp and i loved em.

*standing strict press w/minis*
- up to 1 rm(7 sets) 135lbs + bands(pr)

*inc bench w/minis*
-up to 2rm(7 sets) 155 + doubled bands(pr), 1 x 10 w/155lbs(no bands)

*bb rows*
-3 x 10 w/155lbs

*skull crushers*
-6 x 10 w/50lbs + bar(?)

*plate raises*
- 3 x 8 w/45lb

*shrugs*
-3 x 15 w/205lbs

*face pulls*
-4 x 10 w/minis

*2 bd pinch block*
-rh..35 sec(5s pr) lh...30sec(4s pr)
-10 sec ea hand

*face smashers w/sledg hammer*
-3 x 3 w/ ea hand

measured my arms for 1st time in a while and i've gained almost an inch since april(16.5in)
 
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