Oak's Training Journal

[theoak01]

First day yesterday Nov 5/02

Back/Shoulders

military presses 40lbs 5x5
side laterals 20lbs 2x5
Deadlifts 70lbs 5x5
yates rows 90lbs 4x5
i dont count bars,not like it matters nor do i put my warm ups in

im doing a variation of the 5x5 routine and im just getting back to lifting after somewhat of a break.my stats are

18 jul14
185ish
chest 41.5
waist 33
upper arms 14.5
forearms 12.5
quads 24 3/4
calfs 16.5
about 13%bf

Goals by just to bulk up in general,get about 15.5 arms,26 quads,waist to 30 chest to 44 forearms to about 14 and calfs about 17.5 weighing 195-200

id like this by march but i will be working my ass off from now on to get every pound

im not really keeping track of diet but im eating tons of protein,roughly 6-7 times daily,so i hope that is enough

 

[Drunken_Weasel]

Thanks for moving it over.

I'm not criticizing you here. Just wondering.
On the 5x5, Is it a goal to go for max for the 5? For instance, on my deadlift, I did 5 sets of 5, working to my near max of 195. It felt to be a good weight to go for 5 reps. Is that the goal on the 5x5, or were you just taking it light for the return to lifting? Just that 70lb deadlifts seems a bit light for your stats.

 

[theoak01]

it is very light,when i stopped lifting more serious back in early june i was pulling 225 for reps,im slowly getting back into it and dont want to chance hurting myself again

next week ill be pulling 120 or so i imagine

i hope to get back to 225 by febuary

 

[Drunken_Weasel]

I hope to be near 350 by febuary. Is this an unreasonable goal?
I beleive I could do 225 now for 5 reps, Just wanted to start low.

 

[DrBones]

DRUNKEN_WEASEL
If you ware doing 225 right now... and plan on maintaing perfect form.. it may be a bit tough... maybe for 1-2 reps...
I started deadlifting in July, I started around 185, then was at 225 within a couple of weeks. By September I was pulling around 290... Heres the thing though... My form really wasn't all that great... I'm sure I was putting myself in a very good position to hurt myself...
I've dropped my weight down to a little over 250 now and try to make sure my ass is dropped, my lower back is arched and my upper back is rounded.... I just think your better safe than sorry when fuckin around with your back...
Thanks

 

[theoak01]

id think 275 is a reasonable goal by then,but aim for 350 and with proper diet and rest it may be possible

its time to train ill post up todays entry in a few hours

 

[Citruscide]

Good Job Oak... I hope your back comes through... I still have your phone number big guy!!

I do my deads completely different... I start in the standing position and go down and then back up... it's alot harder, as you are in constant motion the whole time, no weight on the ground or anything (since I'm on a platform)... I do'nt really get over 275 on them... for grip on one end and that's just alot of weight to hoist around!

Ok, back to you... you have reasonable goals, and that is awesome

C-ditty

 

[theoak01]

im hoping things turn out to brother,id love to do dead like that and i hope i can if this job for microsoft comes through then ill be able to get more equipment so i can lift real weights,i just counted the weights and i have just over 200lbs,it sucks

and I really appreciate the suppory god knows I need it,hows things you way?


and now todays training
Chest/Arms/abs
5x5 bench 90lbs
2x8 incline db press 40's
2x5 pull overs 40lbs
5x5 close grip bench 60lbs
2x5 skullcrushers 40lbs
5x5 standing bb curls 40lbs
2x6 hammer curls 20lbs
2x5 hanging reverse crunches (holy shit hard)
2 sets to failure bicycle crunches

man im all pumped and twitchy,i love it

 

[theoak01]

a problem i have come up agaisnt is i need something to do dips on,so im thinking between now and next week ill scrape together some 2x4 and try to build a squat rack/dip area,but i cant be sure ill have the materials

today to warm up i moved my huge freezer so i had a space between it and my dryer so i could do a set to warm up

 

[theoak01]

well today was leg day

i warmed up etc then did
squats 5x5 100lbs killer because what i had to hold the bar up when racked so to say was uneven which made unracking and re racking a bitch
leg extensions 3x8 50lbs
lying leg curls 5x5

that was all i could get outta me i felt so sick and i puked afterwards

 

[theoak01]

Today was Shoulder/Back day,it should have been yesterday but im sick and wanted to try and fight it,but i lifted today anyway

lifts are going up so im happy

Military Press 5x5 55lbs could have done more
side laterals 2x5 20lbs
deadlifts 5x5 90lbs could have maybe done 95
yates rows 3x5 100lbs

notes strength increasing even though im sick
no straps of belts ,where i use to use straps on deadlifts so thats why i think im sitting at a lower weight


if my lifts keep going up like this ill be happy

 

[Drunken_Weasel]

Today was Shoulder/Back day,it should have been yesterday but im sick and wanted to try and fight it,but i lifted today anyway

lifts are going up so im happy

Military Press 5x5 55lbs could have done more
side laterals 2x5 20lbs
deadlifts 5x5 90lbs could have maybe done 95
yates rows 3x5 100lbs

notes strength increasing even though im sick
no straps of belts ,where i use to use straps on deadlifts so thats why i think im sitting at a lower weight


if my lifts keep going up like this ill be happy

Great job! keep us posted bro.

 

[theoak01]

here are a few arm pics i took today at school with their digital camera

 

[Drunken_Weasel]

Lookin pretty good man..

I need to get a lower body fat %, then I would look pretty good... but currently, I look like shit.

 

[Citruscide]

here are a few arm pics i took today at school with their digital camera

You are building a base. You need to remember to train your arms hard... I know your back is fucked up, so you'll have to take it easy there (A solid back workout always hits my bis)... keep your form and fucking eat!

C-ditty

 

[Citruscide]

Lookin pretty good man..

I need to get a lower body fat %, then I would look pretty good... but currently, I look like shit.

Yes, lower your bf, and then you can concentrate on building solid muscle.

C-ditty

 

[theoak01]

my back is actually better now,I havent had any really pain,ive been sore but nothing to bad

im definatly gonna up my cals as im lucky if im getting 2500 a day which is pitiful,once i start work and get paid ill have tons of food but my family supports nothing i do so im on my own for bulk food

for now its just protein shakes 3 times a day

 

[theoak01]

im going to have to alter my training as i start my new job today and after orientation i only have fri ,sat night and sundays off so my training is going to suffer

so i wont be posting much training entires except on weekends