Have you started a new routine? post your workouts here. This is a great way to stay motivated and have others help you out on your path to reaching your goal
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Disclaimer, the hearts in the title were only used because they look awesome, they are of no indication to my sexual orientation
PURPOSE OF THIS JOURNAL:
To make public my workout journals for critique, conversation, and general ramblings
Also, I am posting this for motivation and to properly track my week by week progress.
STARTING STATS:
Height: 6'3-6'4(depending on the day )
Weight: 214-215, just got done cutting.
Body Fat %: I don't know
CURRENT DIET:
I am bulking, not paying a huge amount of attention to calories, around 4k a day.
I consume, on aveage each day
1/2 gallon of skim milk
6-12 whole eggs
1-2 servings of cheese
1-4 cup of oats
10-15 servings of peanut butter
4 oz of chicken breast(sometimes 8 oz)(other meat)
1 cup of broccoli
1 huge ass salad
other random fruit/veggies in small quantities
+ extra fat on off days
olive oil
extra peanut butter
olives
+extra carbs on training days
white potatoes
rice
whole wheat bread(up to 6 slices or more)
extra oats
Whole wheat/Flax/Oat cereal
up to 3 bananas(pre workout, post workout, one other time)
CURRENT SUPPLEMENTS:
ON 100% whey protein, fish oil, creatine monohydrate, flax seed, AST Multi-Pro32X. I am also taking Basic Cuts for my pre workout booster, fat burner.(Thanks to sam32465 for asking)
SHORT TERM GOAL:
Gain about 1 lbs a week for 30 weeks.
Add a few lbs each week to heavy compounds.
LONG TERM GOAL:
Slowly, cleanly bulk up to 240 or so lbs by April.
300-315 bench
450-500 deadlift
350-400 squat
SOME BACKGROUND INFO:
I lifted from 17 years of age until now, however 11 months ago I got serious. From 17 to 19.5 I barely added any strength. Just 11 months ago I could not bench 130 lbs, could not deadlift 230 lbs, and could not squat 150 lbs. I have seriously been lifting since October 2006.
Programs I have tried
ABBH 1 by Chad Waterbury: 1
The Waterbury Method By Chad Waterbury: 3
The Art Of Waterbury: 1
Workout partner's routine/my own/other: 1
09-19-2007, 07:03 PM
♥♥♥♥ Richie's Awesome Workout Journal ♥♥♥♥ Post #2
Great workout. PR's on the big 3 compounds that I did I would have done 5x5 squat, but wasn't feeling it. Decided to listen to my body. Light headed, very close to puking, ear was bleeding from my headphones lol...the cushion was missing...but I still lifted
Hip hurts from squatting...well, did at the time, but still squated heh. Everything went great.
Duration 110 minutes(too long)
Rating 8.5(could have had better pumps)
Pump up song "Raise Hell" by Hed (PE)
Ignore the video...it's a Naruto AMV...just LISTEN (lyrics have a TON of swearing, so don't listen if you don't like swearing)
09-19-2007, 07:15 PM
♥♥♥♥ Richie's Awesome Workout Journal ♥♥♥♥ Post #3
Power cleans 3x3(I am very new to these and staying light until form is good, adding 10-15 a week.)
1x3 140 lbs PR by volume/being a noob
1x3 140 lbs PR
1x3 140 lbs PR
4x4 smith machine front squats(I am very new to these and staying light until form is good, adding 10-15 a week.)
1x4 bar + 135 lbs PR by being a noob
1x4 bar + 135 lbs PR
1x4 bar + 135 lbs PR
1x4 bar + 135 lbs PR
5x5 overhead press
1x5 145 lbs PR for program only...i did a lot more before, still working up to it from deloading
1x5 145 lbs PR
1x5 145 lbs PR
1x5 145 lbs PR
1x5 145 lbs PR
Big circuit with some isolation, all supersetted into circuit. Tons of PR's
3x12 cable crunch. 180, 180, 25 reps of 130(going to try higher reps on these, form is hard to hold down, even with the strength to do 180)
3x12 leg raise
3x8 side bends 60 lbs
3x8 decline dumbell chest flys 35 lbs
3x12 incline curls...(teh bicepts) 30 lbs(I'm horrendous at incline, but working on it...probably won't get up to my 75 lbs standing hammers for reps lol)
COMMENTS
Solid workout.
Power cleans, obviously, were freakishly light as were front squats. Still got a great workout from them. Overhead was decent, going for 155 4x5 next week. Pullups were great. Funny story on those in a second. Everything else good.
For the pullups, I wasn't feeling it, barely got 5 reps with 20 lbs attached, pissed me off. I did some jump roping to get the blood going, loud music as well, of course. But what really did it was that I saw a chick standing out by the counter...and I could see her thong/underwear She had her pants low enough, that pumped the **** out of me. I could have gotten 7-8 reps with 25 lbs attached
Duration 110 minutes too long
Rating 8.5...good, solid workout.
Pump up song Hand of blood by BFMV
music video. tears don't fall by BFMV
09-19-2007, 07:21 PM
♥♥♥♥ Richie's Awesome Workout Journal ♥♥♥♥ Post #4
3. Pull Through — The pull through is a special exercise designed to train the muscles of the lower back, hamstrings, and glutes. Begin by facing away from a low pulley cable with a single "D" handle. Next, bend over and grab the handle between your legs while facing away from the machine. Then pull the handle through your legs until your body is in an upright position. This movement is best trained with 4 to 6 sets of 10 to 15 reps.
5. Close Stance, Stiff Leg, No Touch Deadlifts Off Box — This is another great movement for the lower back, glutes, and hamstrings. Stand on a four inch box and pull deadlifts. The key here is you'll not touch the floor until the set is finished. The bar will stop short of the floor by a few inches before you complete the next rep. I've seen this trained two ways. First, for a couple of heavy sets of 3 to 5 reps; second, for a few sets of 15 to 20 reps.
1) Various Board Presses — Same as bench press except you'll bring the bar down to a select number of 2 x 6 boards on your chest. The two board press would be two 2 x 6's (one on top of the other). The board is usually around 12 to 16 inches in length to make it easy for a spotter to hold it in front of you.
2) Floor Presses — Lay on the floor and perform a bench press with a one second pause at the bottom. This exercise is designed to strengthen the midpoint of the bench press. It's also very effective in increasing triceps strength.
3) Close-Grip Incline Presses — Use a low to steep incline with one finger on the smooth part of the bar.
2 Board Press (Max 185)
45 pounds for 3 sets of 5 reps
70 for 3 reps
95 for 3 reps
115 for 1 rep
135 for 1 rep
155 for 1 rep
175 for 1 rep
190 for 1 rep
09-19-2007, 08:14 PM
♥♥♥♥ Richie's Awesome Workout Journal ♥♥♥♥ Post #6
I struggle at the midpoint on bench, suggestions? I am fine for the first few inches, and the lockout is incredibly easy, but the midpoint is my sticking point. Which would be best?
Close grip flat/incline barbell bench?(not thinking I need that yet)
Floor presses
Board presses of varying heights
09-19-2007, 09:29 PM
♥♥♥♥ Richie's Awesome Workout Journal ♥♥♥♥ Post #7
Good stuff man! How are the power cleans working for you? I've always wanted to incorporate them into my workouts, but didn't know how to. Funny pullup story
As for you're question. I would think board presses would be best since they are pretty much for strengthening that middle part of the lift esp. if you start it just below where you are having trouble. I'm sure the experts here will know!
09-19-2007, 10:03 PM
♥♥♥♥ Richie's Awesome Workout Journal ♥♥♥♥ Post #8
Good stuff man! How are the power cleans working for you? I've always wanted to incorporate them into my workouts, but didn't know how to. Funny pullup story
As for you're question. I would think board presses would be best since they are pretty much for strengthening that middle part of the lift esp. if you start it just below where you are having trouble. I'm sure the experts here will know!
I love power cleans, but I need to start using some serious weight on them, lol I'm thinking a 15 lbs increases, again, would be best. I'm trying to squat clean the weight up, going good, actually A chick was staring at me while I was doing them, heh. My traps seem to love them. We'll see on friday if they help my deadlifts, going to do 375x5, if it's easy, well, they may be helping, if it's brutally hard...uh oh!
Yes, I'm thinking board presses just below my sticking point would be great.
Would I switch out full bench presses, or just add 3x5 or 3x8 board presses on a day?
09-19-2007, 10:06 PM
♥♥♥♥ Richie's Awesome Workout Journal ♥♥♥♥ Post #9
Decent workout. Actually, fairly good. PR's on bench and squats, which are always nice Bench felt good, might go for 5 reps of 240 next week, depends on how I feel. As for deadlifts, I don't know...I felta lot of pressure in my midsection, which may not be good...I need to figure that one out.
Tried board presses for the first time. Didn't have a spotter so I didn't go heavy, 175 was far too easy, as was 185. 195 wasn't very tough either, but I don't want to go to failure without a spotter. Incline chest flys were very easy, chest dips were decent as well, a bit tough at the end(too much total volume for my chest and triceps)
Started pull throughs for the first time, they were great! Weight was light, but hamstrings loved it! I'm going to definitely try these into my workouts. Incline curls were very easy, but burned(I'm not into the whole lactic acid burn thing, but I don't mind if I get it.) Compounds FTW.
I believe I did too much with board presses and dips.
Too much chest and tricep volume. I think monday I will do 2x8 dips, wdnesday 3x8 overhead extensions, and friday 3x5 board presses. That's enough work.
I did deadlifts without straps or gloves. My grip is strong enough to do much more.
I would have done 5x5 squat, but wasn't feeling it. Decided to listen to my body. Light headed, very close to puking, ear was bleeding from my headphones lol...the cushion was missing...but I still lifted 
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