x
Almost there! Please complete this form and click the button below to gain instant access.
EliteFitness.com FREE Email Series: How You Can Use Winstrol, Masteron, HGH, and Testosterone for a Perfect, Muscular Physique!
- -
We hate SPAM and promise to keep your email address safe.
- -
puritysourcelabs.rudomestic-supply.com

Cal's Training Journal


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about Cal's Training Journal within the Weight Training & Weight Lifting category.

Excerpt: Basic Info 1.5 years training, as much as I could with sports and judo. Began lifting at 15.5 yrs, 135lbs, 5'7, ~10-11% BF, Feb 2003. My best initial lifts (all lifts raw, not that I knew what this meant at that point): Flat bench: 112 lbs x 12 Full Oly Backsquat: 125 lbs x 1 Deadlift: 170 lbs x 1 Best lifts as of August 2004 (all lifts raw):

Read more or register here to join the discussion below...

Page 1 of 30 1234567891011 ... LastLast
Results 1 to 10 of 291
  1. #1
    Olympian super_rice's Avatar
    Join Date
    Dec 2003
    Location
    Toronto
    Posts
    2,091
    Rep Power
    70

    Cal's Training Journal

    Basic Info

    1.5 years training, as much as I could with sports and judo.

    Began lifting at 15.5 yrs, 135lbs, 5'7, ~10-11% BF, Feb 2003. My best initial lifts (all lifts raw, not that I knew what this meant at that point):
    Flat bench: 112 lbs x 12
    Full Oly Backsquat: 125 lbs x 1
    Deadlift: 170 lbs x 1

    Best lifts as of August 2004 (all lifts raw):
    Flat bench: 200lbs x 1
    Full Oly Backsquat: 255 x 1
    Deadlift: 315 x 1
    @bw 160, bf 10%, 5'8

    I train for overall athletic ability in power orientated sports. Football, hockey, etc.
    Last edited by super_rice; 30-Jan-2005 at 12:33 AM.

  2. #2
    Olympian super_rice's Avatar
    Join Date
    Dec 2003
    Location
    Toronto
    Posts
    2,091
    Rep Power
    70

    Re: Cal's Training Journal

    5x5 Volume Phase: Week 3, Day 3 - Intro
    28 January, 2005


    I began 5x5 on 9 January, 2005, at 160lbs (lost quite a bit after volleyball season). I did not pick bad weights to begin 5x5 at, my weight selection has been pretty much on track, I only botched the setup of the program by initially swapping chins/rows, etc. All is well now, and progress has been superb. I'm at 166lbs currently, with very little noticable fat gain. With the start of 5x5 also marked a huge change in the way I do deadlifts. I no longer "touch and go," and pull every rep off the floor, no bounce. I recommend this to everyone, makes everything a lot harder, and thus more beneficial (I'm hoping, since now I get more practice at separation, initiating the lift off the floor).

    Pre 5x5:
    BW: 160
    BF: ~10-11?
    Ht: 5'8

    Initial weight selection:
    Squat - 170lbs (heavy days), 135lbs (light days)
    Deadlift - 225
    Bench - 135
    Chin - BW
    Rows - 95

    So enough of that, today's workout - in order:

    Friday, 28 January, 2005.
    All the weight moved today was relatively easy. Should be able to PR all next week no problems.

    Flat bench

    Warmup: Bar x 10, 25lbs increments x 5
    Set 1: 160
    Set 2: 160
    Set 3: 160
    Set 4: 160
    Set 5: 165

    Full Oly Backsquat
    Started out feeling heavy didn't think I could do all 5 sets, but as 3rd set came around, seems like my body adjusted to the weight.
    Warmup: Some box jumping, bar x 10, 50lbs increments
    Set 1: 195
    Set 2: 195
    Set 3: 195
    Set 4: 195
    Set 5: 195 5x5 PR + 10lbs

    Standing Barbell Rows - Torso at parallel, supinated grip
    Again, I botched the volume, forgot I was supposed to try get a 1x5 for weight.
    Set 1: 115
    Set 2: 115
    Set 3: 115
    Set 4: 115
    Set 5: 115

    Assistance Rotator Cuff
    I don't know if I've got the right names for these exercises.
    Cuban Press: 45lbs, 2x5
    L-Flyes: 20lbs 3x8 3x8 PR + 5lbs

    Note: Sorry CCJ, I just had to copy your format
    Last edited by super_rice; 30-Jan-2005 at 12:39 AM.

  3. #3
    Pro Bodybuilder JustJacked's Avatar
    Join Date
    Jan 2005
    Location
    Wouldnt you like to know
    Posts
    1,146
    Rep Power
    0

    Re: Cal's Training Journal

    those are some good numbers for a 17 year old. you have me beat when I was that age in everything except for the squat! keep up the good work bro! youll be jacked in no time!

  4. #4
    Olympian super_rice's Avatar
    Join Date
    Dec 2003
    Location
    Toronto
    Posts
    2,091
    Rep Power
    70

    Re: Cal's Training Journal

    yeah, I regret not starting to squat earlier. now it's my favorite exercise i went for about 6 months before beginning to squat

  5. #5
    Pro Bodybuilder JustJacked's Avatar
    Join Date
    Jan 2005
    Location
    Wouldnt you like to know
    Posts
    1,146
    Rep Power
    0

    Re: Cal's Training Journal

    I just had really strong legs when I was younger. alot of soccer and mountain biking. Now I love training my legs. I get the most intense workouts when I train them. there not that strong anymore, but i still bomb them till Im almost puking everytime! I love the feeling of almost passing out after a set of squats! thats how I know its working!

  6. #6
    Olympian super_rice's Avatar
    Join Date
    Dec 2003
    Location
    Toronto
    Posts
    2,091
    Rep Power
    70

    Re: Cal's Training Journal

    5x5 Volume Phase: Week 4, Day 1
    31 January, 2005



    Flat bench

    Warmup: Bar x 10, 25lbs increments x 5
    Set 1: 165
    Set 2: 165
    Set 3: 165
    Set 4: 165
    Set 5: 165

    Full Oly Backsquat
    Felt really shitty today, form was off, wasn't as tight as I normally am. Will post vid.
    Warmup: Some box jumping, bar x 10, 50lbs increments
    Set 1: 135 x 10
    Set 2: 155 x 5
    Set 3: 165 x 5
    Set 4: 185 x 2x3
    Set 5: 225 x 5

    Standing Barbell Rows - Torso at parallel, supinated grip
    Set 1: 120
    Set 2: 120
    Set 3: 120
    Set 4: 120
    Set 5: 120

    Assistance Rotator Cuff
    Cuban Press: 45lbs, 2x5
    L-Flyes: 20lbs 3x8

  7. #7
    Pro Bodybuilder JustJacked's Avatar
    Join Date
    Jan 2005
    Location
    Wouldnt you like to know
    Posts
    1,146
    Rep Power
    0

    Re: Cal's Training Journal

    good work bro! numbers are up from last time. thats awesome. keep up the good work!

  8. #8
    Olympian super_rice's Avatar
    Join Date
    Dec 2003
    Location
    Toronto
    Posts
    2,091
    Rep Power
    70

    Re: Cal's Training Journal

    quite a stressful week for me.

    studying a lot, etc, been loaded up on anti-inflammatories as well. the only recovery that i'm getting well is food, but i believe the drugs are slowing my recovery (a bit sore for last workout, for the past few days since i began taking them).

    anti-inflammatories were for wrist pain i was experiencing, not related to training though.

  9. #9
    Olympian super_rice's Avatar
    Join Date
    Dec 2003
    Location
    Toronto
    Posts
    2,091
    Rep Power
    70

    Re: Cal's Training Journal

    5x5 Volume Phase: Week 4, Day 2
    Wednesday, 2 February 2005

    Full Olympic Backsquat - Light Day
    Set 1: 155
    Set 2: 175
    Set 3: 165
    Set 4: 165
    Set 5: 165

    Cleangrip Deadlifts - No bounce
    The program is really working right, these were extremely light today.
    Set 1: 245
    Set 2: 245 + Shrugs
    Set 3: 245 + 10sec hold
    Set 4: 245 + Shrugs
    Set 5: 245 + 10sec hold

    Weighted Chinups
    Bodyweight at time of worout: 168
    Set 1: BW + 10lbs
    Set 2: BW + 10lbs
    Set 3: BW + 10lbs
    Set 4: BW + 10lbs
    Set 5: BW + 10lbs Only got 4 reps in! Failed , so I rested and did a triple at BW

    Assistance Abdominals
    Leg raises 20 lbs 3x8 + 30sec holds
    Last edited by super_rice; 03-Feb-2005 at 02:47 PM. Reason: stupid colours... and again for date

  10. #10
    Olympian super_rice's Avatar
    Join Date
    Dec 2003
    Location
    Toronto
    Posts
    2,091
    Rep Power
    70

    Re: Cal's Training Journal

    I don't have much equipment ie, a roman chair for ab work.

    Weighted situps give me like 1-2 inches ROM, so i need something better. leg raises don't cut it, i don't have enough ankle weights.

    I am doing side bends though... Got to get my midsection stronger so there is more stability during squats

Similar Threads

  1. Rotten's "George Spellwin Wont Let Us Have a Training Journal Forum" journal.
    By RottenWillow in forum Women's Fitness (Female Bodybuilding and Training)
    Replies: 18
    Last Post: 08-Aug-2006, 05:01 PM
  2. my training journal
    By jeremys in forum Weight Training & Weight Lifting
    Replies: 6
    Last Post: 09-Sep-2002, 05:55 PM
  3. Anyone keep a training journal?
    By gettinlarger in forum Weight Training & Weight Lifting
    Replies: 3
    Last Post: 31-Jul-2002, 05:06 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •