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NBAfan's training journal

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NBAfan#21

New member
Hey guys. I've been lazy for a while but i finally decided to get back in the gym. Im creating this journal to track my progress and to have some advices from other members on here. Im 18 years old, 5'8",150lbs and bodyfat around 8%. My main goals right now are strength gains and also gain some muscle mass at the same time. I am also following some boxing classes so sometimes i will have to go to the gym back to back days or skip a workout.

Im only taking protein shakes for now but i might add creatine later on
 
Wednesday, March 03 2010

Pullups: bodyweight x 10 sets x 3reps (45secs to 1 minute break between most sets)

Straight barbell curls: 1set x 8reps x 65lbs

Deadlifts:
115lbs x 5
185lbs x 5
215lbs x 5

Played 45 minutes of basketball afterwards, just shooting around mostly (low intensity cardio).

Notes: i didnt went too hard today. Everything went smooth except maybe the last 2-3 sets of pullups where i used some momentum.
 
NBAfan#21 said:
Wednesday, March 03 2010

Pullups: bodyweight x 10 sets x 3reps (45secs to 1 minute break between most sets)

Straight barbell curls: 1set x 8reps x 65lbs

Deadlifts:
115lbs x 5
185lbs x 5
215lbs x 5

Played 45 minutes of basketball afterwards, just shooting around mostly (low intensity cardio).

Notes: i didnt went too hard today. Everything went smooth except maybe the last 2-3 sets of pullups where i used some momentum.
Click to expand...

nice man. Why didn't you do deadlifts first?
 
JDid23 said:
nice man. Why didn't you do deadlifts first?
Click to expand...

I wasnt sure if i was going to do them and i preferred to keep them for later on because it usually takes most of my energy so i can't perform the other exercises. Doing pullups and 1 set of curl didnt really affect the weight i used for deadlifts
 
Friday, March 05 2010

Flat bench press:
bar x 10
95lbs x 6
135lbs x 5
160lbs x 5
160lbs x 5
160lbs x 4 (would of probably failed if i went down for the 5th rep)

Triceps pushdowns: 3sets x 10reps x 60lbs

Dumbells lateral raises: (first time trying those)
15lbs x 10
15lbs x 10
15lbs x 9
15lbs x 8

Flat dumbell flies: 2sets x 15reps x 20lbs


Notes: It was an OK workout. First time doing bench press in a long time so my chest is pretty sore right now. A bit disappointed to see how much i dropped off since i stopped but it should come back to normal in 6-8 weeks.
 
Saturday, March 06 2010

Warmup: About 30-45 minutes of basketball (was kinda tired after that)

Squats:
bar x 10
115lbs x 5
155lbs x 5
210lbs x 5sets x 5reps (those weren`t too hard so i will probably go for 225lbs next time)

Bent over rows:
bar x 7
115lbs x 5sets x 5reps (not too hard)

Calf's:
I used the sitting rotatory calf machine. Did 75 reps with 80lbs in as less sets as possible with 5-15 seconds break between sets


Notes: Today's workout was pretty good. Feels good to get back to doing squats. I will shorten up my warmup next time and try to use more weights
 
Monday, March 08 2010


Warmup: 20 minutes basketball

Flat bench press:
bar x 10
115lbs x 5
145lbs x 5
155lbs x 5
170lbs x 5 (the bar moved at a good pace. I didnt struggle too much so i will up the weight by 5 next time i go for a 5 rep max)

Dips (bodyweight): 3sets x 10reps (it went smooth. Only struggled a bit on the last 3 reps of the last set)

Military press: My triceps were still pumped from the dips
bar x 7
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10 (my last rep was a push press because i knew i wouldnt get it up)

Played 2 hours of basketball after that. My knees are killing me now.

Notes: Everything's going good so far. Today was a great workout and i was full of energy. Hopefully i will feel the same way for deadlifts on wednesday.
 
nice job man. How did that calf routine go for you? Also, do you have any plans for progression on your military and other lifts? Also might want to start doing weighted dips.

Basketball is fine for a warmup, just make sure you don't tire yourself out. You might want to look into dynamic stretching as well.
 
JDid23 said:
nice job man. How did that calf routine go for you? Also, do you have any plans for progression on your military and other lifts? Also might want to start doing weighted dips.

Basketball is fine for a warmup, just make sure you don't tire yourself out. You might want to look into dynamic stretching as well.
Click to expand...

Thanks for the advices man. The calf routine was fine but i never really done any calf work before so i didnt know what my 20rep max was and i just picked a random weight to do my 75 reps.

For dips i just try to do 3sets of 12. Once i can do that i will start wearing a backpack and put some weights in it. For military press i just pick a weight that i can do for 4sets of 10. And for squats and bench press i usually work up to a 5rep max and then try to increase the weight
 
Wednesday, March 10 2010

Warmup: 25-30 minutes basketball

Pullups: bodyweight x 10 sets x 3reps (those were harder than last time)

Deadlifts:
115lbs x 5
160lbs x 5
185lbs x 5
215lbs x 5
240lbs x 5 (those felt pretty heavy)

Straight barbell curls:
70lbs x 8
70lbs x 8
70lbs x 7 (couldnt get the 8th rep up)


Notes: Today was an OK workout. I didnt had much energy coming in. Next time i will try to eat more before working out. Deadlifts sets felt heavy and everytime i was touching the ground after completing a rep, the bar was rolling everywhere (i dont have the round plates but the one with multiple sides). Atleast i progressed from last time.
 
Last edited:
Thursday, March 11 2010

Flat bench press:
bar x 10
115lbs x 6
135lbs x 5
155lbs x 5
155lbs x 5
155lbs x 5
155lbs x 5
155lbs x 3 (i stopped right before failure

Skull crushers:
didnt really keep track of the weight. Just working on technique since i've never really done that exercise before

Dumbells lateral raises:
15lbs x 10
10lbs x 10
10lbs x 10
10lbs x 10
10lbs x 10


Notes: Workout kinda sucked because i had a basketball game with friends just before and i was so tired after that i struggled with reps i should of done easily.
 
Ok haven't posted some workouts and got kinda lazy again but i still tested my maxes not too long ago and now im planning on starting the 5x5 workout

My 5 rep maxes were:

Over head press: 100lbs x 5 reps
Bent over rows: 140lbs x 5reps
Bench press - 165lbs x 5 reps
Squats - 245lbs x 5
Deadlifts - 260lbs x 5 reps
 
I have a 100$ bet that i will squat 315lbs for 2 reps by the end of august. That means that i need to be able to do about 290lbs x 5 reps by then. Do you guys think its in reach?
 
NBAfan#21 said:
I have a 100$ bet that i will squat 315lbs for 2 reps by the end of august. That means that i need to be able to do about 290lbs x 5 reps by then. Do you guys think its in reach?
Click to expand...

well how is your form? Do you go ATG or parallel? If you go 245x5 ATG, you can do a hell of a lot more weight going only parallel.

It would definitely help to get a real routine going and video your form so people can give you input on what you can do better to improve your squat. You have 5 months to bring your squat up and i think it's doable with the right diet and routine. This means your routine will have to be a bit more organized than just doing a different body part every time you hit the gym :)
 
You can do it!!!!!!!!!!!1

NBAfan#21 said:
I have a 100$ bet that i will squat 315lbs for 2 reps by the end of august. That means that i need to be able to do about 290lbs x 5 reps by then. Do you guys think its in reach?
Click to expand...

Yes. I think it's possible. You are gonna need to add some mass to your frame though. I notice you play a lot of BBall. That plus lifting and Boxing burns up a ton of calories. I haven't seen you mention your diet, but the more food you're able to consume the quicker those strength and mass gains will come. Even trying to kill a gallon of milk a day will go a long way towards getting those extra pounds of mass and extra weight on the bar. You might have to sacrifice being ripped and put on a little fat, but it will be worth it in the long run. Especially if you want that $100 :biggrin:
 
Yeah im going ATG on my squats. i'll try to get a video of it whenever i can. And like i said im planning on doing the 5x5 routine by Bill Starr.

Monday: squat, bench, rows, some assistance (5x5)

Wednesday: Deadlift, Over head press, pullups, assitance

Friday: same as monday + dips (different rep range)

I just need to work on my diet because im pretty sure im not getting enough calories and proteins
 
Re: You can do it!!!!!!!!!!!1

SouthernLord said:
Yes. I think it's possible. You are gonna need to add some mass to your frame though. I notice you play a lot of BBall. That plus lifting and Boxing burns up a ton of calories. I haven't seen you mention your diet, but the more food you're able to consume the quicker those strength and mass gains will come. Even trying to kill a gallon of milk a day will go a long way towards getting those extra pounds of mass and extra weight on the bar. You might have to sacrifice being ripped and put on a little fat, but it will be worth it in the long run. Especially if you want that $100 :biggrin:
Click to expand...

Oh and southern i stopped boxing until next year. I will also try to reduce the amount of time i play basketball. My diet isnt exceptionnal but i try to get in some protein in each of my 5 meals per day.

I will try to get atleast 2 liters of milk a day because a gallon seems too hard and kinda expensive.
 
NBAfan#21 said:
Yeah im going ATG on my squats. i'll try to get a video of it whenever i can. And like i said im planning on doing the 5x5 routine by Bill Starr.

Monday: squat, bench, rows, some assistance (5x5)

Wednesday: Deadlift, Over head press, pullups, assitance

Friday: same as monday + dips (different rep range)

I just need to work on my diet because im pretty sure im not getting enough calories and proteins
Click to expand...

yeah dude 5x5 is good. Also, if you're struggling to get 315 when the time comes, you can always hit a bit below parallel :) Keep going ATG for now though imo.

On a side note: I guarantee your 5RM for bench is well above 165. You hit 155x4 sets x 5 reps + a set of 3 not to failure.

Our lifts are pretty close :) keep up the good work dude.
 
Bro 315 for 2 will be easy to get in 5 months. You just got yourself 100 bucks! The main thing to watch out for is just don't get injured!
 
JDid23 said:
yeah dude 5x5 is good. Also, if you're struggling to get 315 when the time comes, you can always hit a bit below parallel :) Keep going ATG for now though imo.

On a side note: I guarantee your 5RM for bench is well above 165. You hit 155x4 sets x 5 reps + a set of 3 not to failure.

Our lifts are pretty close :) keep up the good work dude.
Click to expand...

Thanks man. Yeah i think my bench press might be higher but the day i tested it i almost got stuck on the 5th rep. Maybe i wasnt set well or it was an off day. I'll adjust my percentages during the routine though if i feel the weights are too light.
 
Tblock1 said:
Bro 315 for 2 will be easy to get in 5 months. You just got yourself 100 bucks! The main thing to watch out for is just don't get injured!
Click to expand...

I hope so man. Thanks for believing in me. lol. Yeah my main concern is to not get injured or overtrain. If i see my squat not moving fast enough then i might look into the Smolov squat routine. If i can squat 275 for 5 reps by the end of may then i'll keep with the 5x5
 
Wednesday, March 31st, 2010

Squat:

5 x 115lbs
5 x 140lbs
5 x 170lbs
5 x 200lbs
5 x 230lbs

Bench press:

5 x 80lbs
5 x 100lbs
5 x 120lbs
5 x 140lbs
5 x 160lbs

Bent over rows:

5 x 65lbs
5 x 80lbs
5 x 100lbs
5 x 115lbs
5 x 130lbs


It was a good workout overall. Took longer than needed though because i wasted too much time talking with people. No set felt too hard.
 
Monday, April 6th, 2010

Squat:

5 x 115lbs
5 x 145lbs
5 x 185lbs
5 x 205lbs
5 x 235lbs (that set felt heavy)

Bench press:

5 x 80lbs
5 x 100lbs
5 x 120lbs
5 x 140lbs
5 x 165lbs (felt kinda hard and had bad form on some reps)

Bent over rows:

5 x 65lbs
5 x 85lbs
5 x 100lbs
5 x 115lbs
5 x 135lbs


Was an OK workout but i was disappointed with my bench press. I didnt have enough time to do any assistance work.
 
Thursday, April 29th, 2010

First time back in the gym since last workout. That month was really busy with exams, work and studying i barely ate and slept. lol. Now im on vacation for the next 4 months so i will hopefully stick to my training plan.

I started with some mobility drills to warm up then:

Deadlift:

5 x 135lbs
5 x 165lbs
5 x 190lbs
5 x 215lbs
3 x 235lbs
3 x 255lbs
3 x 275lbs
3 x 300lbs
3 x 315lbs (blasted some music on my ipod and grinded those reps out)

Front squats: (1st time ever doing those)

5 x 95lbs
3 x 115lbs
3 x 135lbs
3 x 155lbs
2 x 185lbs
2 x 205lbs

Bench press:

5 x 95lbs
5 x 135lbs
3 x 155lbs
3sets x 3reps x 165lbs

Cable rows: 3sets x 10 reps (can't remember the exact weight i used. Im gonna check it next time)

Cable pullthroughs: 3sets x 10reps (didnt write down the weight either)

Front plank: 2 sets of 45 seconds (didnt go to failure)


Notes: Today was a great day. Feels good to get back in the gym. Workout went pretty well. I was really surprised i could pull 3 plates because last time i did it was when i was still working out on a regular basis and i had a 340lbs 1rep max back then. On front squats my form was good and the weight didnt feel to heavy. The only problem i had was holding the bar correctly. I was trying to let it rest on my shoulders but it was pressing agaisnt my throat and felt uncomfortable to breath. When i tried to keep it at some distance from my throat it put too much stress on my collar bone. If it wasnt for that i could of increased the weight.
 
NBAfan#21 said:
Thursday, April 29th, 2010

First time back in the gym since last workout. That month was really busy with exams, work and studying i barely ate and slept. lol. Now im on vacation for the next 4 months so i will hopefully stick to my training plan.

I started with some mobility drills to warm up then:

Deadlift:

5 x 135lbs
5 x 165lbs
5 x 190lbs
5 x 215lbs
3 x 235lbs
3 x 255lbs
3 x 275lbs
3 x 300lbs
3 x 315lbs (blasted some music on my ipod and grinded those reps out)

Front squats: (1st time ever doing those)

5 x 95lbs
3 x 115lbs
3 x 135lbs
3 x 155lbs
2 x 185lbs
2 x 205lbs

Bench press:

5 x 95lbs
5 x 135lbs
3 x 155lbs
3sets x 3reps x 165lbs

Cable rows: 3sets x 10 reps (can't remember the exact weight i used. Im gonna check it next time)

Cable pullthroughs: 3sets x 10reps (didnt write down the weight either)

Front plank: 2 sets of 45 seconds (didnt go to failure)


Notes: Today was a great day. Feels good to get back in the gym. Workout went pretty well. I was really surprised i could pull 3 plates because last time i did it was when i was still working out on a regular basis and i had a 340lbs 1rep max back then. On front squats my form was good and the weight didnt feel to heavy. The only problem i had was holding the bar correctly. I was trying to let it rest on my shoulders but it was pressing agaisnt my throat and felt uncomfortable to breath. When i tried to keep it at some distance from my throat it put too much stress on my collar bone. If it wasnt for that i could of increased the weight.
Click to expand...

Nice work bro! Yeah front squats are a bitch basically you just gotta get through it, getting the shit choked out of you is part of it. I got to 225x5 a couple months back, it was brutal. Anyway I am doing barbell lunges instead of front squats now.
 
Tblock1 said:
Nice work bro! Yeah front squats are a bitch basically you just gotta get through it, getting the shit choked out of you is part of it. I got to 225x5 a couple months back, it was brutal. Anyway I am doing barbell lunges instead of front squats now.
Click to expand...

Ah ok. I thought something was wrong with the way i held the bar. If its suppose to feel like that then ill just toughen up and work through the pain. Its just that sometimes it hurt so much you concentrate more on not getting hurt than on the actual lift.
 
JDid23 said:
wow sick job bro. I take it you've been training just not keeping up with your log?
Click to expand...

Thanks bro. No i haven't been training since the lat workout i posted. Thats why i was surprised i managed to pull 3 plates. I even went down from 155lbs to 150lbs because i barely ate. lol. My bench press keeps getting weaker and weaker everytime i stop doing it though
 
NBAfan#21 said:
Thanks bro. No i haven't been training since the lat workout i posted. Thats why i was surprised i managed to pull 3 plates. I even went down from 155lbs to 150lbs because i barely ate. lol. My bench press keeps getting weaker and weaker everytime i stop doing it though
Click to expand...
wow haha that's sick man. fuck benching, you deadlifted a shitload more weight than you were ever able to handle before

mad props man
 
Monday, May 3rd, 2010

Mobility drills as a warm up

Bench press:

5 x 95lbs
3 x 135lbs
2 x 155lbs
1 x 170lbs
1 x 180lbs
1 x 190lbs
1 x 200lbs
(didnt go for more because i didnt had a spotter and last set was pretty hard)

Pullups: (bodyweight)

1 x 11
1 x 8
2sets x 6reps

Unilateral overhead press: (with dumbell; first time ever trying those)

7 x 35lbs
7 x 45lbs
2sets x 5reps x 50lbs

Close grip bench press: (2nd time ever doing those)

5 x 95lbs
3sets x 5 reps x 115lbs

Face Pulls: (Couldn't do it because the machine at my gym was getting fixed)

Side plank: 2 sets


Notes: Good workout overall. I was surprised that im only 15lbs off of my PR for my 1 rep max on bench. I think 225lbs is in reach by the end of summer. I could also probably do 135lbs for 5 reps on close grip but i was just getting adjusted to the form this time (it wasnt hard at all).
 
Wednesday, May 5th, 2010

Workout in morning:

Mobility drills as a warm up

Front squats: (Wasnt supposed to go too heavy but i miscalculated the intensity and my legs were dead for back squats)

5 x 95lbs
5 x 135lbs
3 x 170lbs
3 x 3 x 195lbs

Back squats:

3 x 135lbs
3 x 170lbs
2 x 200lbs
2 x 225lbs
1 x 245lbs
1 x 260lbs
1 x 285lbs

Workout at night:

Dumbell rows: (2nd time ever doing those; really short breaks because gym was about to close)

12 x 35lbs
8 x 50lbs
5 x 65lbs
2sets x 4reps x 80lbs

Inverted rows:

2 sets x 12reps

Planks: 2sets x 1 minute


Notes: Ok so i was working 11 am to 9 pm and my gym was closing at 10pm. I had to split up my workout so i did the 1st part from 9:00 am to 10:30 am and 2nd part after work from 9:30 pm to 10:00pm. I was really short on time so i had to skip reverse lunges but my legs were already dead from squats anyway. I guess i could of went to the gym earlier in the morning but i usually dont have any energy too early in the morning.
 
Wednesday, May 12th, 2010

Deadlift:

5 x 135lbs
4 x 165lbs
3 x 195lbs
2 x 225lbs
2 x 250lbs
2 x 275lbs
2 x 300lbs
2 x 315lbs

Front squats:

5 x 95lbs
3 x 115lbs
2 x 135lbs
2 x 155lbs
2 x 170lbs
2 x 185lbs
2 x 200lbs

Over head press:

5 x 65lbs
2 x 80lbs
2 x 90lbs
2 x 100lbs
2 x 105lbs
2 x 110lbs

Cable rows:

2sets x 12reps x 65lbs
1set x 12 reps x 75lbs

Renegade rows (1st time trying those)

3sets x 8reps x 15lbs


Notes: Great workout overall. Improving on front squats. It feels more comfortable holding the bar and it doesnt hurt the collar bone as much as before.
 
NBAfan#21 said:
Wednesday, May 12th, 2010

Deadlift:

5 x 135lbs
4 x 165lbs
3 x 195lbs
2 x 225lbs
2 x 250lbs
2 x 275lbs
2 x 300lbs
2 x 315lbs

Front squats:

5 x 95lbs
3 x 115lbs
2 x 135lbs
2 x 155lbs
2 x 170lbs
2 x 185lbs
2 x 200lbs

Over head press:

5 x 65lbs
2 x 80lbs
2 x 90lbs
2 x 100lbs
2 x 105lbs
2 x 110lbs

Cable rows:

2sets x 12reps x 65lbs
1set x 12 reps x 75lbs

Renegade rows (1st time trying those)

3sets x 8reps x 15lbs


Notes: Great workout overall. Improving on front squats. It feels more comfortable holding the bar and it doesnt hurt the collar bone as much as before.
Click to expand...

Nice work! Toughen up that collar bone lol:evil:
 
Friday, May 14th, 2010

Bench press:

7 x 95lbs
5 x 120lbs
3 x 135lbs
3 x 145lbs
2 x 155lbs
2 x 165lbs
2 x 175lbs
2 x 180lbs
2 x 185lbs

Pullups: (bodyweight)

1 x 11reps
1 x 8reps
1 x 7reps
1 x 6reps

Unilateral overhead press:
10 x 30lbs
7 x 40lbs
7 x 45lbs
5 x 45lbs (failed to get up 6th rep with left hand)
7 x 40lbs

Close grip bench press:
5 x 95lbs
6 x 135lbs
4 x 135lbs (failed to get up 5th rep and had no spotter. Looked like a dumbass for like 10 seconds before someone realized and came to help me. lol;)

Face Pulls: Skipped it. I was mad that i failed on 2 sets.

Hanging leg raises: 3sets x 10 reps


Notes: It was an OK workout. Kinda mad i failed on 2 exercises. Especially the close grip bench because i didnt see the failure coming at all if you know what i mean. I got up the 3rd rep pretty easily and in the middle of my 4th rep my triceps just locked. Its not like on regular bench press or squats where you know you got a lil bit of strength left to complete 1 more rep.

I will start over again my last 2 workouts on monday so i can train 3 days a week following a: monday-wednesday-friday schedule
 
NBAfan#21 said:
Friday, May 14th, 2010

Bench press:

7 x 95lbs
5 x 120lbs
3 x 135lbs
3 x 145lbs
2 x 155lbs
2 x 165lbs
2 x 175lbs
2 x 180lbs
2 x 185lbs

Pullups: (bodyweight)

1 x 11reps
1 x 8reps
1 x 7reps
1 x 6reps

Unilateral overhead press:
10 x 30lbs
7 x 40lbs
7 x 45lbs
5 x 45lbs (failed to get up 6th rep with left hand)
7 x 40lbs

Close grip bench press:
5 x 95lbs
6 x 135lbs
4 x 135lbs (failed to get up 5th rep and had no spotter. Looked like a dumbass for like 10 seconds before someone realized and came to help me. lol;)

Face Pulls: Skipped it. I was mad that i failed on 2 sets.

Hanging leg raises: 3sets x 10 reps


Notes: It was an OK workout. Kinda mad i failed on 2 exercises. Especially the close grip bench because i didnt see the failure coming at all if you know what i mean. I got up the 3rd rep pretty easily and in the middle of my 4th rep my triceps just locked. Its not like on regular bench press or squats where you know you got a lil bit of strength left to complete 1 more rep.

I will start over again my last 2 workouts on monday so i can train 3 days a week following a: monday-wednesday-friday schedule
Click to expand...

Bro it sounds like you should work on lockout strength for close grip. If you can get some bands, I am using them and they work great for increasing lockout.
 
Tblock1 said:
Bro it sounds like you should work on lockout strength for close grip. If you can get some bands, I am using them and they work great for increasing lockout.
Click to expand...

Can i get them anywhere? Because i live in Canada and i never saw any bands in any sports stores.
 
Monday, May 17th, 2010

Deadlift:

5 x 135lbs
5 x 165lbs
4 x 195lbs
3 x 225lbs
3 x 255lbs
2 x 275lbs
2 x 290lbs
2 x 315lbs
2 x 325lbs ''PR''

Front squats:

5 x 95lbs
4 x 115lbs
3 x 135lbs
2 x 150lbs
2 x 165lbs
2 x 180lbs
2 x 190lbs
2 x 210lbs ''PR''

Over head press:

5 x 65lbs
5 x 80lbs
2 x 90lbs
2 x 100lbs
2 x 105lbs
2 x 115lbs ''PR''

Cable rows: 3 sets x 12reps x 80lbs

Cable pullthrougs: 3sets x 10reps x 55lbs

Core work: Bicycle situps superset with crunches (3sets)

Notes: Great workout. Set some PRs in the 3 main exercises of the day so cant complain much. I used a grip a bit closer than usual on OH press and it felt much smoother. My front squats technique is improving alot and holding the bar isn't bothering me nearly as much.
 
wow great workout especially deadlifts! For bands you can order them from:

elitefts.com

You could also do floor presses to work your lockouts
 
Tblock1 said:
wow great workout especially deadlifts! For bands you can order them from:

elitefts.com

You could also do floor presses to work your lockouts
Click to expand...

Thanks you! I dont have a mastercard to buy stuff online though. I could ask my parents but they hate giving up their card numbers. lol.
 
Wednesday, May 19th, 2010

Bench press:

6 x 95lbs
5 x 115lbs
4 x 135lbs
2 x 145lbs
2 x 155lbs
2 x 170lbs
2 x 180lbs
2 x 190lbs

Pullups: (bodyweight):

13 ''PR''
8
7
8

Unilateral overhead press:

7 x 30lbs
3sets x 7reps x 45lbs

Dips:

15
13
10


Note: Got an unexcpected call from work on my cellphone so i had to cut my workout short. I had to skip face pulls and core work. Other than that it was a great workout. I also replaced close grip bench press with dips today because there's only one bench at my gym and a bunch of guys were using it
 
Friday, May 21st, 2010

Front squats:

3sets x 5reps x 105lbs

Back squats:

5 x 105lbs
5 x 135lbs
5 x 160lbs
4 x 185lbs
2 x 210lbs
2 x 225lbs
3 x 245lbs
3 x 255lbs

Dumbell rows:

10 x 30lbs
7 x 45lbs
7 x 60lbs
3sets x 5reps x 70lbs


Notes: had to cut my workout short once again because i had an appointement to go buy my car. Now atleast i won't need to ask my mom to borrow her car to go to the gym
 
Monday, May 17th, 2010

Deadlift:

5 x 135lbs
5 x 165lbs
4 x 195lbs
3 x 225lbs
3 x 255lbs
1 x 275lbs
3 x 280lbs
3 x 295lbs
3 x 310lbs
3 x 320lbs ''PR''

Front squats:

5 x 95lbs
5 x 115lbs
4 x 135lbs
2 x 150lbs
1 x 165lbs
3 x 180lbs
3 x 195lbs
3 x 205lbs
3 x 215lbs ''PR''

Over head press:

5 x 65lbs
5 x 80lbs
2 x 90lbs
3 x 95lbs
3 x 100lbs
3 x 105lbs
3 x 115lbs ''PR''

Cable pullthrougs: 3sets x 10reps x 65lbs

Cable rows: 3 sets x 10reps x 90lbs

Decline situps (with 30lbs dumbell on chest): 2sets x 10reps

Notes: great workout. Set PRs in the 3 main exercises of the day.
 
why so light on the front squats? Weren't you in the 200's before?

Refering to fridays workouts....


btw, awesome work on deads you are ahead of jdid and em :D
 
Tblock1 said:
why so light on the front squats? Weren't you in the 200's before?

Refering to fridays workouts....


btw, awesome work on deads you are ahead of jdid and em :D
Click to expand...

Im going light front squats on friday to have enough energy for back squats. My heavy day for front squat is monday.

As for deadlifts i use that as a motivation. lol. But Em could of had me beaten in it if it wasnt for his injuries. And im 3 years older too (but he has about 50lbs bodyweight on me). so...lol
 
good job. you're doing a hell of a job in here. Any plans for progression? Front squats are also really strong- to do them that much after deads has gotta be taxing. I used to do that and after both lifts i had bench and wanted to kill myself :)
 
JDid23 said:
good job. you're doing a hell of a job in here. Any plans for progression? Front squats are also really strong- to do them that much after deads has gotta be taxing. I used to do that and after both lifts i had bench and wanted to kill myself :)
Click to expand...

Thanks man. I basically do a 3 days per week workout plan (monday/wednesday/friday) and i just alternare the rep range and set range every week. Just trying to add weight and set PRs everytime.

Also i take about a 7 minute break after deadlifts and i feel good enough to go heavy on front squats after that.
 
Tuesday, May 18th, 2010

Bench press:

6 x 95lbs
5 x 115lbs
4 x 135lbs
2 x 155lbs
3 x 170lbs
3 x 175lbs
3 x 180lbs
3 x 190lbs

Pullups: (bodyweight):

11
8
6

Unilateral overhead press:

9 x 30lbs
3sets x 7reps x 45lbs

Close grip bench press:

6 x 120lbs

Face pulls: 2sets x 15reps x 40lbs

Front planks: 2sets x 1minute 30seconds


Note: Good workout. Im happy i am still progressing at a good pace on bench press.
 
Ok i haven't updated this in a while and i think it might be the time now­. I injured my shoulder while boxing with some friends and it was killing me the last few days. Thank god it wasnt anything too serious but it still prevented me from doing any type of presses. So i just decided to do the main exercises and leave out the assistance work to let my shoulder rest as much as possible.

Here's what i got in my last training sessions:

Deadlift: 340lbs x 2reps - ''PR''
Front squat: 225lbs x 2 - ''PR''
Back Squat: 265lbs x 4 and 275lbs x 3 - ''PR''
Bench press: failed to get a single rep with 200lbs ( i thought i could make it but my shoulder was still bothering me a lil bit)

My shoulder is almost 100% healed now so i think i will start doing OH press again soon.
 
Tblock1 said:
Lmao man! I wish haha she is Lucy Pinder, she is a model from the UK
Lucy Pinder - Official Website
Lucy Pinder - Wikipedia, the free encyclopedia

Great work on the deadlift your form looked great to me. I can't believe you got 380 when you were only doing 340x2, you must be pretty fast twitch.
Click to expand...

oh haha. i thought it was your GF or a girl you knew. lol. You can still pretend it is :chomp:

And yeah i got 340lbs x 2 but i didnt push to the fullest. Also the plates at my gym aren't round so everytime i finish a rep 1 side of the bar will go one way and the other side will go the other way. Takes me like 5-10 seconds to adjust the bar and reposition myself. Thats why i prefer to keep my reps low.

Thanks for the input
 
I think its time to update this a lil bit :biggrin:. lol. Recently i did a program that Thatbloke set up for me which helped me gain some mass and strength. Now im gonna switch back to a 5x5 or 5/3/1 to just focus on the strength part.

I will probably start tommorrow.

current bodyweight: About 160lbs (but i've been taking creatine for a few weeks so i dont know how much of it is water retention)
 
yeah i was still keeping a journal that i brought to the gym everytime i worked out but now i lost it so i figured it would be a good idea to still keep it updated online. lol
 
Tuesday, October 19th, 2010

It was a quick workout with short breaks. I was studying all day for an exam coming up. Barely slept and ate but i didnt feel too tired when i got to the gym

Bench press: (had to start with it 1st because the only squat rack was taken)

5 x 95lbs
5 x 115lbs
5 x 135lbs
5 x 160lbs
5 x 180lbs

Squat:

5 x 135lbs
5 x 175lbs
5 x 210lbs
5 x 245lbs
5 x 285lbs

I had to stop there because i was running out of time. Squats and Bench weren't my max but it was still hard. Not sure if i set the weight too high. Gonna keep on going until i stall and then i'll adjust
 
Tblock1 said:
damn man you are definitely stronger your squat is stronger than mine now I lost lots of strength :(
Click to expand...

Im sure you will get back to your old maxes in a few weeks once you start gaining some of the weight you lost back. I actually started taking boxing classes again last week so i might have to change my split a bit.
 
Thursday, October 21st, 2010

Another quick workout. Not having much time to workout right now with school, homeworks, work and boxing classes. I had 40 minutes to go through this workout so it was really short breaks

Deadlift:
7 x 135lbs
5 x 185lbs
5 x 215lbs
5 x 260lbs
5 x 300lbs
5 x 350lbs (felt kinda hard. Had a crazy lower back pump because i had to take really short breaks between each sets)

Over head press:
5 x 70lbs
5 x 85lbs
5 x 100lbs
5 x 115lbs

I had to stop there.
 
Monay, October 25th, 2010

I had to skip my saturday workout because of work and gym closing earlier

Bench press: (had to start with it 1st because the only squat rack was taken)

5 x 95lbs
5 x 135lbs
5 x 160lbs
5 x 180lbs
5 x 190lbs (this was almost to failure. Really hard lockout on the last rep)

Dumbell rows:
10 x 50lbs
6 x 70lbs
2 sets x 5 x 80lbs

Squat:

5 x 135lbs
5 x 185lbs
5 x 225lbs
5 x 260lbs
5 x 295lbs ''PR'' (was pretty hard)

i decided to go for the ''PRs'' earlier than i was supposed to because i cant keep doing this programm for too long with boxing classes, work and school. Im probably gonna switch to a 5/3/1 program and do 1 big lift per workout


 
wake up early in the morning and do some exercise. perhaps you can jog a little to gain fresh air. then you can also do some stretching.
 
nosnackdiet said:
wake up early in the morning and do some exercise. perhaps you can jog a little to gain fresh air. then you can also do some stretching.
Click to expand...

I think i get plenty of cardio training with basketball and the boxing classes. And i wouldnt be able to train heavy on the squat, deadlift, bench, etc early in the morning. I need atleast 2 meals and to be awake for a few hours to have enough energy to do hard work in the gym. I might do some core work, skipping rope and stretching though.

Thanks for the advice.
 
Tblock1 said:
great work on the pr man! Whats your bodyweight now?
Click to expand...

Thanks man. Its always between 155lbs and 160lbs depending on the time of the day. I gave up on being as big as i can for now. Instead i will just try and get stronger and if i gain some size along the way it will be a bonus :p
 
shit fuck man I didnt know you were still so light! Those are some serious poundages for your weight! DAMN!!!!
 
Tblock1 said:
shit fuck man I didnt know you were still so light! Those are some serious poundages for your weight! DAMN!!!!
Click to expand...

haha thanks man. My squats and deadlifts are going fine its just the bench press that i struggle on. I still can't do even 1 rep with 2 plates. Getting closer but not quite there yet

October 27th, 2010

Today in boxing i did a 6 minutes warmup followed by an hour circuit of:

1) pushups and crunches until failure
2) heavy bag work
3) shadow boxing with light contact
4) punch outs as fast as you can on the bag with intervalls

You do 3 minutes rounds for each exercises and then repeat.

Was exhausted at the end of this. I love this kind of workouts though
 
October 28th, 2010

Deadlift:
7 x 135lbs
5 x 185lbs
5 x 225lbs
5 x 275lbs
5 x 315lbs
5 x 375lbs ''PR''

feeling a light pain in the lower back on the right side. Nothing big just feels like i pulled a muscle a lil bit.

Over head press:
5 x 75lbs
5 x 90lbs
5 x 105lbs
5 x 125lbs ''PR''

I had to arch my back alot on the last rep but im still happy i got it up.

Notes: Good workout. Im happy with the PRs. I felt a bit sick when i was heading to the gym and my abs were still sore from yesterday but once i started working out everything went fine.

bodyweight afer i drank the protein shake: 160lbs (off creatine for about a week and half)
 
Your light, but pound for pound you are one strong ass dude. Don't worry about bulking up so much, with all your activity it'll be tough to pack on the calories. Keep doing what your doing and any weight you gain will be LBM. Great work. Don't worry about the bench either, with your build it will always be a tough lift so dont let it get you down, it is not a good representation of your upper body strength. Keep pullin that heavy ass weight.
 
miked8c said:
Your light, but pound for pound you are one strong ass dude. Don't worry about bulking up so much, with all your activity it'll be tough to pack on the calories. Keep doing what your doing and any weight you gain will be LBM. Great work. Don't worry about the bench either, with your build it will always be a tough lift so dont let it get you down, it is not a good representation of your upper body strength. Keep pullin that heavy ass weight.
Click to expand...

Thanks bro. Yeah i will give up on bulking up now as long as im getting stronger. Its not just my bench press thats weak. Its all my pressing in general. But whatever the important is that im progressing
 
November 2nd 2010

I had a boxing class yesterday so my shoulders and pecs were still a bit sore today but it didnt affect my deadlift

Deadlift:
6 x 135lbs
4 x 185lbs
3 x 225lbs
3 x 275lbs
2 x 315lbs
1 x 385lbs
1 x 425lbs ''PR''

My hands were all messed up and bloody after that. If not i would of tried to go for 440lbs.

Dips:

bodyweight x 6
+55lbs x 5
+65lbs x 4
+70lbs x 3

bodyweight: 158lbs

Notes: Worked out at my university's gym tonight. The plates are round here compared to the gym where i usually go so the bar wasnt moving everywhere after each rep. However it was harder to grip even though the part where you were supposed to hold it was kind sharp. Im glad with the new ''PR'' but i really wish i could of went for that 440lbs which would be 200 Kg. Maybe ill go for it at my regular gym sometimes next week.
 
damn...just damn man! I was pulling 375x5 when I pulled 445x1, so I think you got 440 in you for sure
 
Tblock1 said:
damn...just damn man! I was pulling 375x5 when I pulled 445x1, so I think you got 440 in you for sure
Click to expand...

oh thats good motivation. I'll try to video tape it . I just hope my hands are gonna heal up by next week. Its never been that messed up before and im sure its because of that bar. After that im starting the 5/3/1 program.
 
Thursday, November 4th, 2010

Bench press:

5 x 95lbs
4 x 135lbs
2 x 185lbs
1 x 205lbs
1 x 220lbs - ''PR''
1 x 225lbs - ''PR''

Dumbell rows:

10 x 50lbs
3 sets x 5 x 80lbs

bodyweight: 159lbs

Notes: Excellent workout. It might look like really light weight to you but im really happy i finally did 2 plates on bench press. Been waiting for this for such a long time. Really surprised i got this considering i barely got 190lbs x 5 in my last workout. Now my goal is to get 5-6 reps with that weight.
 
Last edited:
Monday, November 8th, 2010

Squat:

6 x 135lbs
6 x 185lbs
4 x 225lbs
2 x 275lbs
1 x 315lbs
1 x 350lbs - ''PR''

bodyweight: 160 lbs

Notes: Just went to the gym to test my 1 rep max. Came back with great results and a new PR. I was a bit shaky and the weight came up really slow but i still had good depth.

I finally now have a total of 1000 lbs for my big 3 lifts and i will try for a new PR on deadlift thursday before starting the 5/3/1 next week


 
Tuesday, November 9th, 2010

Over head press:

6 x 75lbs
3 x 95lbs
2 x 110lbs
1 x 125lbs
1 x 135lbs - ''PR''
0 x 150lbs
1 x 145lbs - ''PR''
1 x 150lbs - ''PR''
Dips:

bodyweight x 6
3 sets x 6 reps (+50lbs attached)
6 reps (+60lbs attached)

Pullups:

3 sets x 5 reps (+25lbs attached)

bodyweight: 157 lbs

Notes: I had to workout in the morning that day at like 9:30 so i only had a breakfast before working out when i usually get like 2-3 meals. But i didnt feel tired during the workout and had great energy.
 
whattt theeee fuckkkk happened in here dude. you're a fucking animal and still at 160!?!?!?!?!?

i might be way off on this, but i think you could probably compete and win at that weight if you wanted to man.. 1,000 total
 
JDid23 said:
whattt theeee fuckkkk happened in here dude. you're a fucking animal and still at 160!?!?!?!?!?

i might be way off on this, but i think you could probably compete and win at that weight if you wanted to man.. 1,000 total
Click to expand...


i was thinking about competing too but im not sure about the records or the numbers the guys are putting up at that weight class. Id prefer a meet without suits too because i never tried it before.

Would be pretty cool to bring a trophy home but i wanna get my bench press to atleast 250lbs-275lbs before i try it out
 
Thursday, November 11th, 2010

Bench press:

4 x 95lbs
4 x 135lbs
5 x 150lbs
5 x 160lbs
10 x 170lbs (got spotted on 11th rep)

Dumbell press:

3 sets x 8 x 50lbs
10 x 50lbs

Dumbell rows:

3 sets x 6 x 90lbs
90lbs x 8

bodyweight: 157lbs

notes: it was an OK workout. I was still a bit sore from the workout i did 2 days before that so i felt weak on the bench press and dumbell press. Hopefully i will do better next time
 
Monday, November 15th, 2010

Deadlift:

7 x 135lbs
7 x 185lbs
4 x 225lbs
3 x 275lbs
2 x 315lbs
2 x 365lbs
1 x 395lbs
1 x 440lbs - ''PR''

bodyweight: 155lbs

notes: Awesome! I wasnt sure at all if i was gonna get it because the set with 395lbs felt really heavy. My back rounded up a bit but you can't excpect perfect form on a max attempt. I'll try to fix it though next time i go for a max.


EDIT: I will try to post up the vid tommorrow since i got it recorded
 
hey: damn it man! I'm officially pissed now....I can probably only deadlift 415-425 right now....and I'm 30 pounds heavier :(

if you got to a 3x bw deadlift (465)...that would be monster
 
Ok heres the vid of the deadlift. Like i said form wasnt great but i think its because i was too psyched to lift the weight and didnt focus enough on keeping a tight back and sticking my chest out more. Will try to work on it next time.

YouTube - 440 lb deadlift (200 Kg)

By the way does anyone know how to embed vids on here?
 
the.gladiator1987 said:
damn fool 445 deadlift at 155lbs? Thats crazy. Im deadlifting probably around 475-495 max right now but im benching 315x5...im also 40plbs heavier than you.

anyway good job on dl bro!
Click to expand...

thats some crazy strength. I dont think i will get to even do 1 rep with 3 plates on bench press in the next 2 years

Tblock1 said:
hey: damn it man! I'm officially pissed now....I can probably only deadlift 415-425 right now....and I'm 30 pounds heavier :(

if you got to a 3x bw deadlift (465)...that would be monster
Click to expand...

Yeah but you actually lost strength while i gained alot. When you will gain the weight you lost back you will most likely do more than me again.

And for me to do a 3x bw deadlift i would need to get up to 480lbs because im usually 160lbs. I dont know why i was 5lbs lighter after the last workout
 
Ok time to update a bit. I had 5 more workouts since my last post.

Tuesday, November 16th, 2010

OH press:

5 x 75lbs
5 x 100lbs
5 x 110lbs
8 x 115lbs

Dips:

6 (bodyweight)
6 (with 55lbs)
6 (with 60lbs)
5 (with 65lbs)
3 (with 65lbs)

Pullups

6, 7, 4 (all bodyweight)
 
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