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james220
05-04-12, 4:04 pm
Some info about me:

15 years old
Best lifts are 585 squat, 305 bench, and 585 deadlift (all in competition, wraps + belt only)

I am currently getting ready for football season, and I want to absolutely murder it. I'm about 5'9 and 200lbs right now @ about 13% BF

What I'm doing these days:

Well the last few weeks I've lifted inconsistently, lost some weight (got a lot leaner) and been going easy. I lost some strength because after finishing up the meet I wanted to give myself a break after the brutal 6 months I spent preparing for it, to make myself more fresh and good to go to get ready for football season.

At the moment I am a CRAP ton weaker and over the next month I'm gonna build back up to get my strength back, by then it'll be the summer - which I can focus 100% on football and setting PRs.

Training:

I do an upper/lower with conditioning/speed/plyometric work after the gym. I'm gonna fiddle around with it the next few days to see how much strongman work I can implement because it seems very functional for ANY sport.

Goals:

Before football season starts back up, I would like to see myself squatting 675, benching close to 350, and deadlifting 675 as well. I also have my eyes on a meet in late october, which I would like to see myself putting up those same numbers, maybe a little more added to my bench (I don't expect to get stronger over the season, maintaining will be enough to keep me happy).

james220
05-05-12, 12:34 am
So today I just reviewed my plans till the season, and I'm motivated as hell to get going.

Tomorrow is off.

Sunday is the first day of the new routine - RE Upper

Friday I ate like a bitch... not much food in the house and I was a little busy. Had a lot of carbs, BW in protein, trace fats, not many calories...

Saturday will be a better day for eating, I also ordered protein today so when that arrives I'll be making a lot of mass gain shakes, and I'll be going grocery shopping tomorrow.

Absolutely excited to start the new routine and get going again.

Right now I think good macros for me to start with would be:

4000 calories - 400g protein, 450g carbs, rest fats

I've always stuck to a low fat diet... why? because korean food happens to be low in fat... lol.

james220
05-05-12, 5:10 pm
Better day of eating so far today, parents are out shopping now for food so I'll feast when they get back.

To add to my goals

Goals:

Before football season starts back up, I would like to see myself squatting 675, benching close to 350, and deadlifting 675 as well. I also have my eyes on a meet in late october, which I would like to see myself putting up those same numbers, maybe a little more added to my bench (I don't expect to get stronger over the season, maintaining will be enough to keep me happy).

Weigh 220-225 @ 12-13% BF

Power Clean: 275 for reps
Flat DB Press 100s for 15-20
Incline DB Press 100's for 5

james220
05-06-12, 8:39 pm
Repetition Effort Upper

Sleep: 2am - 8am = 6 hours
Workout Duration: 1:30pm - 3:00pm = 1.5 hours
Mood: Felt great all day

Bench Press:

45x5
95x5
135x5
155x5
185x12

Easy, probably could've done 15+ without much of a problem. I'm gonna start doing 1 top set of 12, then 2 lighter sets of 12-15

DB Bench Press:

55x20
55x13
45x15

Damn this is hard... especially after bench and I'm not used to 5+ reps, lol. Gonna do the same thing for bench, 1 top set of 20, then 2 lighter sets of 15.

Power Cleans:

135x3
155x2
165x1
165x1
165x1

All sets were easy, first time doing this in awhile, my all time best is 205x5. Gonna do 3 singles from now on, but damn my form sucks. The weight being too light also played a role since I was basically doing an upright row reverse curl front squat, lol.

Pull Ups SS w/ Face Pulls:

BWx12/60x12
BWx10/60x12
BWx9/60x12

2 solid exercises, pull ups felt strong today. Next time I'm gonna warm up for them though, today I didn't have as much time as I would have liked.

DB Row:

35x12
45x12
45x12
45x12

Incline Curls SS w/ Rope Pushdowns:

20x12/I forgot x 15
20x8/I forgot x 15
15x8/I forgot x 15

Notes/other sh-t

I did plyometrics, some agility cone work, and 4 sets of 35 yard sprints afterwards, took a solid 45 minutes, great work got in.

Had a great day, overall both solid sessions my body is tired, I can tell I'll be sleeping great tonight.

Diet:

Breakfast: 2 pancakes and syrup + half carton of egg whites + 2 whole eggs + 1 egg white + protein shake with 2 scoops of walgreens protein

Pre workout snack: 2 greek yogurts

Lifting

Post lifting meal: Pancake and syrup

Plyometrics/Speed work

Post workout: glass of lemon iced tea, put extra sugar for my calories/carbs

Dinner: 1.5lbs - 2lbs of chicken breast, 3 large baked potatoes, a coupe french fries, glass of iced tea, hamburgers and buns

Snack: More iced tea (haven't had yet)

Before bed: 2 scoops of protein + poparts

james220
05-08-12, 10:09 pm
Repetition Effort Lower

Sleep: 10:30pm - 6:30am = 8 hours
Workout Duration: 5:30pm - 7:00pm = 1.5 hours
Mood: Felt great all day

Deadlift:

135x5
225x4
315x3
405x1
475x5 (belted)

Not a PR or anything special but its my first time DLing since my meet and even after dropping 18lbs in body weight I managed not to lose too much on my DLs. My best rep DL is 545x3

Front Squats:

135x5
135x5
135x5

Never done this movement consistently, I'm doing it now to aid my back squat and power cleans. 405 front squat before summer ends? Let's do it... my fingers were dying though because I'm not using to having my hands bent back like that, it'll take some getting used to, thats for sure.

GHR:

BWx12
BWx10
BWx10

TRX Ab Push Ups/Seated Calf Raise:

BWx12/90x15
BWx12/90x15
BWx12/90x15

I'm not a huge fan of this ab exercise, SCR is goodie though.

Notes/other sh-t

Conditioned for 20 minutes straight post workout

Diet:

Breakfast: 3 cookies n creme poptarts

Lunch: 2 turkey sandwiches

Lunch 2: 2 greek yogurts, rice, curry, beef, 3.5 cups of cottage cheese

Lifting

Post lifting: Iced Tea

Conditioning

Post conditioning: iced tea + 1-1.5lbs of chicken breast

Before bed: poptarts + milk, maybe cottage cheese or some other protein food before sleep.

and of course 1 bottle of water throughout the night.

C.Coronato
05-09-12, 11:19 am
Welcome my man. You are strong as hell at your age, good shit! Keep pushing my man.

james220
05-09-12, 7:57 pm
Welcome my man. You are strong as hell at your age, good shit! Keep pushing my man.

Thanks a lot man, it is much appreciated.















So today is an off day, did my homework during study hall at school, got plenty of sleep last night so I don't need a nap and my parents were at work all day so I just stayed home and chilled in my basement the entire time. I'm pretty bored now so I just thought I'd log my diet for today

Breakfast: 2 poptarts

Lunch: 2 turkey sandwiches

Lunch 2: 2 cans of grilled chicken breast in water, 2 poptarts, 3 cups of milk

Dinner: 1.5lbs - 2lbs of fried pork (tonkatsu) and a glass of apple juice.

Looks like I've hit a good amount of protein so far today, probably gonna hit some more carbs and protein before bed and that'll be it.

james220
05-10-12, 10:21 pm
Max Effort Upper Day

Sleep: 10:30pm - 6:15am = almost 8 hours
Workout Duration: 5:30pm - 7:15pm = Almost 2 hours
Mood: Felt great all day

Bench Press:

45x5
45x5
95x5
135x5
155x5
185x3
205x2
225x5

I'm not used to bench as my first movement, so I need to warm up a little better, I felt my delts clicking on some sets.
My friend watched me and said it looked like I had 10 reps in me, feelsgoodman. Certainly didn't feel hard at all.

Incline DB Press:

60x12
60x12
60x12

Power Cleans:

45x5
75x5
95x5
135x1
170x1 - PR
170x1 - PR
170x1 - PR

It honestly feels like I finally nailed my form down, my hands didn't hurt that bad either when I was getting under the bar. The only part of this movement I have difficult with is the catching where I have to front squat it up, but I'm gonna work on front squats to help improve it. Great sets all around.

Pull Ups/Face Pulls:

BWx5/20x12
BWx5/20x12
BWx9/70x12
BWx8/70x12
BWx6/70x12

DB Rows:

35x12
50x12
50x12
50x12

Hmm, thinking about switching these out, just not sure what a good replacement would be...

DB Shrugs:

40's x 12
40's x 12
35's x 12

All shrugging movements are awkward for me, I tried a few different exercises and this is probably my best bet.

Tricep Pushdown/Incline Curl:

idk x 12/15x12
idk x 12/15x12
idk x 12/15x12

Notes/other sh-t

Afterwards I stretched out my lower body, then did some shuttle and sprint drills in my backyard.

Right lower back and right delt are in minor pain, but feel good now, I upp'd the fish oil dosage.

Diet

Breakfast: 2 poptarts

Lunch: 2 turkey sandwiches

Lunch 2: can of grilled chicken breast, protein shake with 2 scoops, bowl of cereal and some rice

Lifting

Post lifting: Banana

Speed/Shuttle work

Post speed/shuttle work: 2 lasagna slices, protein shake with 3 scoops of protein mixed in 2 cups of milk, chocolate syrup, another protein shake with 1 scoop mixed in 1 cup of milk, and 2 poptarts

Diet is pretty decent overall today, fat was probably a little higher then normal, but honestly I'm at the point where I am brutally working my body hard that I just eat everything in sight, between training, school and homework I have very little time to fit my meals in, let alone prepare perfect meals with perfect macros. But being in the position I am in, I would say my diet is looking alright from an atheletes stand point, lots of carbs and protein and moderate-to-low fats.

All in all a solid day, I've been sore this entire week, probably just because its a new program with greater intensity and volume, tomorrow is an off day. Just going to take it easy (even though its friday, got a squat session saturday), gonna eat up and catch up on some school work that I won't have to worry over the weekend, update my calendar and print it to post in my room with my training events and whatnot, and might also get an iphone tomorrow... should be great since I haven't had a phone in nearly 2 years.

james220
05-13-12, 10:04 am
Max Effort Lower

Sleep: 7 hours
Workout Duration: 1 hour
Mood: Felt great all day

Squats:

45x5
45x5
135x5
225x5
315x3
405x2
445x5 (wrapped) (belt)

Solid set, working my way back up, no pain.

DB Split Squats:

35x12
35x12
35x12

Legs/glutes were absolute jello.

That was it, workout was cut short because I had to go out to lunch with my family for mothers day since we couldn't celebrate it today (sunday). All I had left was RDL/Abs/Calves so not that big of a deal...

Notes/other sh-t

Had an amazing lunch/post workout meal, like half a pound of beef, half a pound of chicken, 2 cups of rice, miso soup and some veggies.

After I ate, re-gained some focus and pulled myself together for a nice conditioning session. Only did 1 set of hill sprints (what I have always done for conditioning) but I go absolutely balls out and don't stop until my song is over (I have a playlist filled with songs that are 6+ minutes). Yesterday I listened to a full 6:30 minute song for 35 hill sprint reps, which is a 10 rep PR. I haven't hill sprint conditioned since before my meet which has been about a month and I come back 10lbs lighter and set a 10 rep PR, after a few minutes I re-gained my breath and felt good enough to go again, but my legs had far too much lactic acid, when I tried jogging back down the hill I nearly would stumble so I called it a good day.

Yesterday's Diet:

Breakfast: Omelet (8 egg whites, 2 whole eggs), half package of turkey breast, 2 poptarts, glass of chocolate milk

Lunch: Protein shake w/ 3 scoops of protein, 2 poptarts, slice of lasagna

Lunch 2: half pound of beef, half pound of chicken, 2 cups of rice, miso soup, and some veggies

Dinner: 2 pancakes w/ maple syrup, 5 egg whites, 1 whole egg

Before bed: Protein shake w/ 1 scoop + 1 additional cup of milk

All around great day yesterday between training and diet, let's have a repeat performance today.

james220
05-13-12, 9:51 pm
Repetition Effort Upper

Sleep: 7 hours
Workout Duration: 2 hours
Mood: Felt okay first half of day, after work out felt good.

Bench Press:

45x10
45x10
95x8
135x8
165x3
195x12
155x12

DB Bench Press:

60x12
50x12
50x12

Power Cleans:

45x5
75x5
95x5
135x3
175x1
175x1
175x1

Pulldowns/Face Pull:

85x10/30x12
115x8/30x12
145x15/70x15
130x15/70x15
130x15/70x15

DB Row to waist:

35x12
50x15
35x15
35x15

DB Shrugs:

35x15
35x15
35x15

Rope Pushdown:

20.5kgx15
20.5kgx14
20.5x14

Incline Curls:

15x15
15x15
15x15

Notes/other sh-t

Did 5 sets of cone drills afterwards, solid workouts today

I feel so tired and just sore all around... thank goodness tomorrow is an off day so just gonna rest up and recover, but I got deadlifts the day after which are always absolute hell, just need to make sure I'm not sore.

Diet

Breakfast: 4 scoops of protein shake, 2 poptarts

Snack: Bottle of iced tea, 2 poptarts, lasagna

Lifting

Post lifting: 2 glasses of lemonade

Speed work

Post workout: Noodles, half a pound of beef, bunch of hardboiled egg whites, fried chicken wings, glass of lemonade

Snack: 2 greek yogurts

Before bed: Protein shake

Carrnage
05-13-12, 10:15 pm
Some info about me:

15 years old
Best lifts are 585 squat, 305 bench, and 585 deadlift (all in competition, wraps + belt only)

I am currently getting ready for football season, and I want to absolutely murder it. I'm about 5'9 and 200lbs right now @ about 13% BF

What I'm doing these days:

Well the last few weeks I've lifted inconsistently, lost some weight (got a lot leaner) and been going easy. I lost some strength because after finishing up the meet I wanted to give myself a break after the brutal 6 months I spent preparing for it, to make myself more fresh and good to go to get ready for football season.

At the moment I am a CRAP ton weaker and over the next month I'm gonna build back up to get my strength back, by then it'll be the summer - which I can focus 100% on football and setting PRs.

Training:

I do an upper/lower with conditioning/speed/plyometric work after the gym. I'm gonna fiddle around with it the next few days to see how much strongman work I can implement because it seems very functional for ANY sport.

Goals:

Before football season starts back up, I would like to see myself squatting 675, benching close to 350, and deadlifting 675 as well. I also have my eyes on a meet in late october, which I would like to see myself putting up those same numbers, maybe a little more added to my bench (I don't expect to get stronger over the season, maintaining will be enough to keep me happy).

Damn at 15 years old?!?! Your literally a freak of nature! One of a kind humans, you have a bright future! Keep up the solid work!

james220
05-17-12, 9:30 pm
Damn at 15 years old?!?! Your literally a freak of nature! One of a kind humans, you have a bright future! Keep up the solid work!

thanks for the big words of encouragement! i really appreciate it and i only plan to keep on going hard.

james220
05-17-12, 9:44 pm
Repetition Effort Lower (2 days ago)

Sleep: 8 hours
Workout Duration: 1 hour
Mood: Felt great all day

Deadlifts:

135x5
225x4
315x3
405x1
485x5

Not too hard, definitely had another one in me, I can tell I am really close to being back to my all time strongest on DLs.

GHR:

BWx10
BWx10
BWx10

Clean to Front Squat:

135 for 15 total reps spread across doubles and triples

Icarian Calf Raise:

60x15
60x15
60x15

Hanging Leg Raise:

BWx15
BWx15
BWx15

Notes/other sh-t

Good workout all around

Don't remember diet

This happened 2 days ago

It was a good day I suppose

Max Effort Upper

Sleep: 6 hours
Workout Duration: 1 hour
Mood: Felt crappy all day

Bench Press:

45x5
45x5
95x5
135x5
175x3
205x1
235x5

Pretty easy, slow and controlled, minor delt pain in left delt for the first few sets, but then I got warmed up and it was all goodie. Bench strength is also coming back, I'll be setting PRs around summer time which would be perfect.

Incline DB Press:

65x12
65x12
65x12

Pulldowns:

85x8
115x8
145x12
145x12
145x9

DB Row to waist:

35x8
55x12
45x12
45x12

Face Pulls/DB Shrugs:

80x12/45x12
80x12/45x12
80x12/45x12

Pushdown/Incline Curl:

?x12/17.5x12
?x12/17.5x12
?x10/17.5x12

Notes/other sh-t

Great workout all around

Had 4 large quesadilla's and some grape juice post work out.

mcbeast
05-17-12, 11:00 pm
Yo James, strong work in here bro! Love the diet..Eat like a beast to be a beast! You got any videos bro?

james220
05-19-12, 6:04 pm
Yo James, strong work in here bro! Love the diet..Eat like a beast to be a beast! You got any videos bro?

thanks man, i appreciate the support !

yeah i have some vids on my channel but a lot of them are old, here is the latest video (only one thats worth watching)

http://www.youtube.com/watch?v=f5kfXCGIEus

when i begin to set some PRs (start of summer, around the first week of june) i plan on doing recording my lifts much more often

james220
05-19-12, 6:24 pm
Max Effort Lower

Sleep: 6 hours
Workout Duration: 80 minutes
Mood: Felt okay.

Squats:

45x5
45x5
135x5
225x5
315x3
405x1
465x5 (wrapped + belt)

Easy as hell. No pain, all warm up sets felt like crap, but the 465 was just smooth, deep and easy.

Bulgarian Split Squats:

40x12
40x12
40x12

Calf Raise/Abs:

80x15/BWx15
80x15/BWx15
80x15/BWx20

Notes/other sh-t

Did hill sprints afterwards and I got 35 reps, tied my previous PR but this time I was much more tired, and the weather was much hotter since I did it in the day, opposed to last time I did it when it was a little darker/cooler. So I'll call this a PR.

Diet:

don't feel like logging but I got a crap ton of protein and carbs in so far, just need more overall calories, the day is still young so this should be achieved easily.

james220
05-19-12, 6:25 pm
ive been on this routine a few weeks now, and there are some kinks i need to sort out, im gonna fix it all up and i'll edit this post with my updated routine, i now know exactly what i should do, and when.

james220
05-19-12, 7:10 pm
Monday: Off

Tuesday: Repetition Effort Lower + Conditioning

Deadlifts: Work to 3-5RM
HS Leg Press: 3x12-15
Power Cleans: 15 total reps - follow each with a set of front squats for a triple
GHR: 3x8-12
Abs: 3x12-15
Calf Raise: 3x12-15

Wednesday: Off

Thursday: Max Effort Upper + Plyometrics + Speed

Bench Press: Work to 3-5RM + add 5-10lbs to top set for 1-2 singles (do this at week 6)
Incline DB Press: 3x8-12
Power Cleans: Work up to 1RM + 15 total reps
Pulldowns: 3x8-12
DB Rows: 3x8-12

Face Pulls: 3x8-12 SS w/
DB Shrugs: 3x8-12

Biceps: 3x8-12 SS w/
Triceps: 3x8-12
Side Raise: 3x15-20 (optional)

Friday: Off

Saturday: Max Effort Lower + Conditioning

Squats: Work to 3-5RM
Bulgarian Split Squat: 3x8-12
GHR: 3x8-12
Abs: 3x12-15
Calves: 3x8-12

Sunday: Repetition Effort Upper + Plyometrics + Speed

Bench Press: 1x12 + 2x12-15
Flat DB Press: 1x12 + 2x12-15
Power Cleans: Work to 1RM + 15 total reps
Pulldown: 3x12-15
DB Rows: 3x12-15

Face Pulls: 3x12-15 SS w/
DB Shrugs: 3x12-15

Biceps: 3x8-12 SS w/
Triceps: 3x8-12
Side Raise: 3x15-20 (optional)

james220
05-23-12, 9:06 pm
Repetition Effort Upper (3 days ago)

Sleep: 7 hours
Workout Duration: 2 hours
Mood: Felt like crap all day... :(

Bench Press:

45x8
45x8
95x8
135x5
175x5
200x12
165x15

Incline DB Press:

65x12
65x12
65x12

Power Cleans:

95x3
95x3
135x3
135x3
185x1 - PR
135x3

Pulldowns:

85x8
115x8
135x14
135x14
135x12

DB Rows:

35x10
65x12
65x12
65x13

Face Pulls/Shrugs:

85x15/55x15
85x15/55x15
85x15/55x15

james220
05-23-12, 9:20 pm
Repetition Effort Lower

Sleep: 9 hours
Workout Duration: 1 hour
Mood: Felt good all day, shortly prior to gym I felt a little poopy :(

DEADLIFTS:

135x5
225x4
315x3
405x1
495x5 (belted + chalk)

Pretty easy stuff...

GHR:

BWx12
BWx12
BWx12

Leg Press:

2 pl x 15
3 pl x 15
3 pl x 15

Hanging Leg Raises:

BWx20
BWx20
BWx20

Notes/other sh-t

Good work out all around, afterwards did conditioning and over a 13 minute time period I did suicides for 132 reps. I took 3 breaks throughout where I started walking to ease my legs up from getting any bad cramps. There were 2 short breaks that took up 5 reps and 1 long break that took 10 reps. Other then that, everything else was non stop. Good work.

Post work out meal was a fat chipotle burrito, had - chicken, steak (extra meat), black beans, brown rice, lettuce, cheese and corn. Got a bowl with the same stuff, took them both down with a glass of lemonade.

Right before bed I had a tub of breakstones cottage cheese.

james220
05-25-12, 8:13 pm
Max Effort Upper

Sleep: 7 hours
Workout Duration: 2 hours
Mood: Felt great

Bench Press:

45x5
95x5
135x5
175x3
205x1
245x5

Incline DB Press:

70x12
70x12
70x12

Power Cleans:

95x5
135x3
195x1
205x0
205x1
135x3

Pulldowns:

85x8
115x8
160x12
160x12
160x9

DB Row to waist:

35x8
65x10
55x10
55x10

Face Pull/DB Shrugs:

90x12/65x12
90x12/65x12
90x12/65x12

Notes/other sh-t

Great work out all around. Afterwards I did 5 sets of pro agility drill and 3 sets of 30 yard sprints.

Can't remember what I ate yesterday, but all I remember is I didn't eat much at all. So far today I haven't eaten much either but that's about to change.

james220
05-27-12, 12:05 am
Max Effort Lower

Sleep: 6 hours
Workout Duration: 1 hour
Mood: Felt good pre workout, felt like crap during.

Squats:

45x5
45x5
135x5
225x5
315x3
405x1
485x5 (wrapped + belt)

Split Squats:

60x10
60x8
60x8

Hamstring Curls:

65x12
55x12
55x12

Notes/other sh-t

Decent work out

Skipped leg press/calves/abs because I was with my brother and he puked in the gym and was feeling sick, didn't want to leave him hanging.

3 straight weeks I haven't finished a ME Lower day.... :(

Gotta change this.

Made some more minor changes to my work out, tomorrow is RE Upper which is my favorite day, so I'm preparing to kill it.

james220
05-27-12, 10:59 pm
Madcows 5x5 - Week 18, day 1

Sleep: 10.5 hours
Workout Duration: 2 hours
Mood: Felt good man

Bench Press:

45x5
45x5
95x5
135x5
155x5
185x3
205x12
170x14

DB Bench Press:

75x12
70x15
70x15

Neutral Grip Pulldown:

85x8
115x8
145x14
145x14
145x14
145x14

T-Bar Rows:

45x15
50x15
60x15

Face Pulls/Shrugs:

90x15/65x15
90x15/65x15
90x15/65x15

Pushdown/Curls:

60x14/20x12
60x15/20x13
60x13/20x13

Notes/other sh-t

Did some sprint post work out, followed by some suicides. Weather is starting to get hot.

Post work out meal was 2 subway big philly cheesesteaks with cheese and light mayo, a ton of calories and protein to re-fill me from all that work. I feel exhausted, my entire body is just gassed.

james220
05-27-12, 11:06 pm
made a mistake on my last work out, DB bench press was this:

75x12
70x12
70x12

james220
05-29-12, 10:43 pm
Repetition Effort Lower

Sleep: 8 hours
Workout Duration: 1 hour
Mood: Felt goodie

DEADLIFT:

135x5
225x4
315x3
405x1
505x5

HS Leg Press:

2PPS x 15
2PPS x 15
3PPS x 15
3PPS x 15

GHR:

BWx12
BWx12
BWx12

Calves:

80x15
80x15
80x15

Leg Raises:

BWx25
BWx25
BWx25

Notes/other sh-t

Good work out, did sprints at the track afterwards, was fucking starving during the sprints though.

Post work out meal was chipotle bowl with double meat, black beans, cheese, corn, tomatoes, and chipotle burrito with double meat, black beans, cheese, corn and tomatoes... Good stuff.

The last few weeks I've began to lean out a little bit and gain some size which sounds nice, but I really need to bulk the hell up. No idea what my weight sits at right now, but I'm going to eat the entire house down this summer. Parents are coming home from outta town in a month tonight, so hopefully this can aid in my eating.

james220
06-01-12, 3:13 pm
Max Effort Upper

Sleep: 6 hours
Workout Duration: 2 hours
Mood: Felt goodie

Bench Press:

45x5
95x5
135x5
155x5
185x3
205x1
255x5

Incline DB Press:

70x12
70x12
70x12

Neutral Pulldown:

85x8
115x8
160x12
160x12
160x11

T Bar Rows:

70x12
65x12
65x12
65x12

Face Pull/Shrug:

95x12/70x12
95x12/70x12
95x12/70x12

[B]Pushdowns/Curls[B]
62.5x12/25x9
62.5x12/25x9
62.5x12/25x8
*dropset*
35x8/10x8

james220
06-03-12, 9:43 pm
Repetition Effort Upper

Sleep: 8 hours
Workout Duration: 2 hours
Mood: Felt fine all day

Bench Press:

45x5
45x5
95x8
135x5
155x5
185x3
210x12

DB Bench Press:

75x12
75x12
75x12

Power Cleans:

95x3
95x3
135x3
135x3
185x1
135x3

Neutral Grip Pulldown:

55x8
100x8
130x8
150x14
150x14
150x13

T-bar Row:

65x15
65x15
65x15

Face Pull/DB Shrugs:

95x15/70x15
95x15/70x15
95x15/70x15

Pushdown/Preacher Curl:

62.5x15/40x12
62.5x15/40x12
62.5x13/40x12

james220
06-08-12, 6:56 pm
Repetition Effort Lower (3 days ago - tuesdays work out)

Sleep: dun remember
Workout Duration: dun remember
Mood: dun remember

DEADLIFTS:

135x5
225x5
315x3
405x1
515x5

Leg Curls:

65x12
65x12
65x12

Notes/other sh-t

Cut this work out REALLY short because I wanted to get in my sprint work which went really well. Still need to get my lower work outs in order.

Max Effort Upper

Sleep: 6 hours
Workout Duration: 1:40
Mood: Felt good, but really hungry during the name

Bench Press:

45x5
95x5
135x5
175x5
205x1
225x1
265x5

Incline DB Press:

75x12
75x11.5
75x6

Neutral Pulldowns:

55x8
85x8
130x8
165x12
165x12
165x10

T-Bar Rows:

70x12
70x12
70x12

Face Pull/DB Shrugs:

100x12/75x12
100x12/75x12
100x12/75x12

Pushdown/Preacher Curls:

65x12/40x12
65x12/40x12
65x11/40x12 --> 20x10 --> 15x12 --> 5x12

Notes/other sh-t

Solid work out, had to bowls of chipotle for post work out meal with extra meat.

james220
06-09-12, 11:02 pm
Max Effort Lower (deload)

Sleep: 6 hours
Workout Duration: 1 hour
Mood: Felt really hot, and bad all around. Drank too much milk, was gassy, had to sh-t, etc

Squat:

45x5
135x5
225x5
315x5

I had some crazy bad wrist pain my first set, but it went away after that, as far as everything else this was all smooth as hell as it should be. Even though I felt like garbage pre work out, my squats all felt pretty good. Lately I've been making jumps from 225 to 315 which I am going to stop because I think its too big of a jump.

Close Stance Single Leg HS Leg Press:

4 pl x 12 (feet at the bottom)
4 pl x 12 (feet at the bottom)
4 pl x 12 (feet at the bottom)
2 pl x 12 (feet at the top)
2 pl x 12 (feet at the top)
2 pl x 12 (feet at the top)

I love this combo. Feet at the bottom at first to hit the quads, then I move my feet up and it hit my hams and glutes more and gives me a good stretch. Its a good way to touch my hamstrings on my quad dominant day.

Glute Kickback:

50x12
30x12
30x12


Icarian Calf Raise:

120 x 15
120 x 15
120 x 15


Notes/other sh-t

All in all a pretty solid day of training, I think I finally found a good lower body routine to stick with, so I'll be doing this for now. But this was just a deload day, took everything really easy and nice, was smooth sailing. Going to continue deloading till next saturday, so I guess it's going to be a boring week this week. Should've deloaded last week when I had finals so I could study more... Oh well, it's better then deloading in the smack dab middle of the summer when I want every second of training.

The count down begins, first day of summer is already over, and I have 9 weeks of training until football try outs/season. In these 9 weeks I'll be getting as big, strong, fast and agile to become the best athlete I can possibly be. Going to study lots of film clips of NFL players and do tons of research, everything in my power to better myself for my team.

I have 11 weeks of summer, but 2 of those weeks will be into football try outs/season, so I still got some good time on my hands. My meet is October 27th, which means I'll have to train PL during the football season, which outta be interesting. From here on out, I will be logging every breath and detail of my life.

james220
06-17-12, 2:47 pm
Max Effort Lower (yesterday's workout)

Sleep: 6 hours
Workout Duration: a little over 1 hour
Mood: Felt great, little sleepy

Squats:

45x5
45x5
135x5
225x5
275x3
315x3
405x1
505x5 (wrapped)

On my way to 675... Not too hard.

Hammer Strength Single Leg Press:

4pl + 25 x 12
4pl + 10 x 12
4pl + 10 x 12

Lodged myself into the machine, which makes my ROM as far as possible, knees were lodged into my chest basically.

Glute Kickback:

50x12
50x12
50x12

Hypers:

BWx15
BWx15
BWx15

Ab Rollers:

BWx10
BWx10
BWx10


Notes/other sh-t

Haven't logged in a week, this was my first heavy session in a week, because I was deloading, which is also the reason why I didn't log.

Squats felt good, all around solid session.

Going in for repetition effort upper soon, going to start logging again now the deload is over.

james220
06-18-12, 1:12 am
Repetition Effort Lower

Sleep: 8 hours
Workout Duration: 1.5 hours
Mood: Felt great, took some Animal Rage Pre workout

Bench Press:

45x8
45x8
95x8
135x5
155x5
185x3
215x12 - PR

This was so fucking easy. Could've easily done 225x12, or 215x15... But I've saved some in the tank for the DB press.

DB Bench Press:

80x12 - PR
80x12 - PR
80x12 PR

Again, this was really easy. 85's next week for sure.

Dips:

BWx8
BWx8
BWx9

Decided I am going to start doing chest dips for more volume for chest. These weren't too hard, but I'm not too familiar with this exercise, good start I suppose.

Power Cleans:

65x5
95x5
95x3
135x3
185x1
225x0
225x0

Would have been sick if I gotten it, because it would've been a 20lb PR. My form just felt so perfect on all reps... I ended up catching the weight on the bottom both times, but I wasn't able to front squat it up, I fell backwards on my ass. However, catching it into position was just a fucking beauty, executed perfectly both times, just couldn't seal the deal.

Neutral Grip Pulldowns:

55x8
85x8
115x8
155x14 - PR
155x14 - PR
155x12 - PR

Solid back pump, I actually got 14 on the last set, but the last 2 reps were super sloppy and just ugly as hell. Didn't bother counting them.

T-Bar Rows:

70x15 - PR
75x15 - PR
75x15 - PR

Insane back pump at this point, forearms were also absolutely fried. All the reps were easy till the last few on the last set, nonetheless PR's all across.

Face Pulls/DB Shrugs:

100x15/75x15 - PR
100x15/75x15 - PR
100x15/75x12 - PR

Only did 12 on shrugs for the last set because my grip was absolutely fried.

Overhead Cable Extensions/Preacher Curls:

40x15/40x15 - PR
45x15/40x15 - PR
40x12/40x15 - PR

Got all PR's on OHCE because it was my first time doing it, preacher curls are up 3 reps for 3 sets since last time. Insane biceps/triceps pump... couldn't move my arms properly.

Notes/other sh-t

Afterwards I did some running at the track, did alternating sprints and walking, 100 yards each. Which means 100 yards sprinting, 100 yards walking, 100 yards sprinting, etc. All in all I did 6 sprints, and 6 walks.

After that I did some stair runs, did 1 sets just to absolute failure, and by failure I just mean until I felt like I was going to die. I forgot to count the reps unfortunately.

NOTE TO SELF: Bring stop watch to the track next time!

For my post work out meal I had 2 packs of Animal Nitro, a big ass bowl of chipotle. This thing was huge, had chicken, steak, double meat, black beans, pinto beans, cheese, rice, and lettuce. Followed that by another half bowl of chipotle that my brother didn't finish which was just regular chicken and rice. A few hours later when my stomach settled down I had 16oz of vanilla greek yogurt. Before bed I'll probably have a protein shake and some carb source then go to sleep since its already 2am...

james220
06-19-12, 11:33 pm
Repetition Effort Lower

Sleep: 7 hours
Workout Duration: 1.5 hours
Mood: Didn't eat much pre workout, kinda felt cruddy... Took a shit pre work out and felt better fo sho' though.

DEADLIFTS:

135x5
225x5
315x3
405x1
525x4

Fucking pissed I didn't get 5... There is some shit that kinda fucked me over, had sore shins from sprints on sundays, my lumbar and lower back were also fried from that day too... kinda painful, but here's the magical part, after I finished deadlifting, all the pain in my back went away, crazy huh? Deadlifts really are the cure for everything I guess. Next week I'm still going for 535x5 because I think I should've gotten this today, also going to bring my grip back in closer because I decided to widen it today and I learned that its not for me.

Bulgarian Split Squat:

45x10
45x10
45x10

Kinda started over on these... The lifting portion is easy in this, but the lactic acid build up is absolutely insane... Sometimes I wonder how the fuck I ever did this exercise with 70's before...

HS Leg Press (feet placed really high and only the bottom of my foot on the pad to hit the hamstrings more):

3pl x 12 - PR
3pl x 12 - PR
3pl x 12 - PR

GHR:

BWx10
BWx10
BWx10

First set was a fucking bitch because my knees were starting to pinch a little in the pad. 3rd set was easy as fuck, probably could've done 15.

Hamstring Curls (Lying):

75x12 - PR
75x12 - PR
75x12 - PR

These were kinda tough... Hamstring pump was out of this world, but my hamstrings will be killer by the time season is around.

Notes/other sh-t

- Skipped Abs/calves because I think calves are just more trouble on my weak shins, and I wanted to make it to the track in time to condition, but the track was closed when I got there anyways.

- Because I am an innovator, I ended up doing hill sprints in my back yard, 3 sets of 10 reps, 1 minute rest between sets

1st set - 1:45
2nd set - 2:15
3rd set - 3:00

Definitely gassed by the time I got to the 3rd set, my shins were screaming in pain. Need to find the root of the problem, never had shin pain from running before...

Post work out meal was 2 large chicken breasts, 2 baked potatos, small serving of potato salad and a good amount of diced steak (unsure of exact amount), as well as a large glass of lemonade. A pretty lean, high protein, high carb meal, I think it was easily over 100g protein.

james220
06-20-12, 1:08 am
After lots of thinking I came to the conclusion that I will not be doing another meet this year.

My original plan:

- Do a meet october 27th, get only enough for elite total, compete @ pro/am in january

My new plan:

- Focus 200% on football. Just maintain my strength over the season and show up 100% at all my games.

The reason I have come to this decision is because I have all my life to be a good powerlifter, but my time playing football is limited, and my goal is to expand the time playing football I have left.

If I was training for a meet during football season, I would be holding myself back in football, even if it was a little bit, I don't want to hold myself back in the slightest bit. I have my entire life to work on powerlifting, simply may not be the same for football.

All this being said, I am still going to be trying to gain strength/maintain strength over the season. I just won't have any real goals or priorities in that area, so I won't be pushing myself, just getting small bits stronger.

I still have some goals I also want to get out:

Accomplish before 2013:

Bench: 385
Squat: 700
Deadlift: 700

james220
06-22-12, 1:58 pm
Max Effort Upper (yesterday's work out)

Sleep: 6 hours
Workout Duration: 2 hours
Mood: Felt good, but I was hungry the entire work out, didn't eat much prior.

Bench Press:

45x5
45x5
95x5
135x5
155x5
185x3
205x1
225x1
275x5 - PR

Huge PR, felt awesome.

Incline DB Press:

80x12
80x12
80x12 - PR

More big PRs... Big improvement from last week. Can't wait to be repping the 100's

Neutral Pulldown:

65x8
95x8
125x8
170x12
170x12 (last rep was a cheat rep)
170x10 (again, last rep was cheat rep)

Skipped cleans because I was so hungry and I didn't feel like dying.

T Bar Rows:

80x12 - PR
80x12 - PR
80x12 - PR

Face Pull/DB Shrugs:

105x12/75x12 - PR
105x12/75x12 - PR
105x12/75x12 - PR

OH Cable Extensions/Preacher Curls:

40x12/45x12 - PR
40x12/45x12 - PR
40x12/45x12 - PR

Notes/other sh-t

Pretty awesome work out, ton's of PRs everywhere. I have 10lbs of universal whey on its way, should be here today or monday. I really need it today.

Didn't do my normal speed/agility work yesterday because the track was being used, I have a squat session saturday, and my shins were kinda sore. Lame excuse, right? Well conditioning/speed work 3x a week is still pretty solid on its own, but from here on out I'm not skipping anymore sessions.

Diet yesterday was poor, didn't get much protein, today will be a lot better.

kcburrows
06-22-12, 3:56 pm
looking good in here bro and putting in some serious work!!! Keep it up man!

james220
06-23-12, 7:11 pm
^^^ thanks man, means a lot! still busting my ass right now...

had to cut my work out short today, all i was able to do was squats, did 515x5, felt pretty hard, still need to eat more.

james220
06-26-12, 7:44 pm
Repetition Effort Upper (2 days ago)

Sleep: 8 hours
Workout Duration: 2 hours
Mood: Felt good

Skipped all pressing movements because my shoulder got messed up in my warm ups. Luckily, its good now.

Power Cleans:

45x5
95x3
95x3
135x3
135x3
135x3
135x3
135x3

Neutral Pulldown:

55x8
85x8
115x8
160x14
160x12
160x12

T-Bar Row:

80x15 - PR
80x15 - PR
80x15 - PR

Face Pull/DB Shrug:

105x15/75x15 - PR
105x15/75x15 - PR
105x15/75x15 - PR

Pushdown/Preacher Curls:

60x15/45x15 - PR
60x15/45x15 - PR
60x15/45x15 - PR

Notes/other sh-t

Decent work out, would have been perfect if I was able to do my pressing movements, but I didn't want to take the risk and seeing as how my shoulder is feeling a lot better, it seems like the decision is worth it.

Repetition Effort Lower (today)

Sleep: 8 hours
Workout Duration: 2 hours
Mood: Felt good

DEADLIFTS:

135x5
225x4
315x3
405x1
535x4.8 - PR

Wow, this is disappointing because I should have gotten 5. I did 4 reps clean and smooth, felt awesome. But my bar and hands were low on chalk, I didn't want to waste time to chalk up so I just went for my last rep and I dropped it at lock out. Had I been loaded on chalk I would've gotten the 5 reps. Still a PR so I'm not complaining too much. Lesson learned I suppose...

Bulgarian Split Squat/DB Swing Circuit: 5 rounds

45x8/40x10 - PR
45x8/40x8 - PR
45x8/40x12 - PR
30x8/40x8 - PR
30x8/40x12 - PR

Was ready to die, rest periods between sets were 30-45 seconds... Just enough time to catch some air and sip some water.

Power Clean/Front Squat/GHR Circuit: 5 rounds:

135x3/135x5/BWx8 - PR
135x3/135x5/BWx8 - PR
135x3/135x5/BWx8 - PR
135x3/135x5/BWx8 - PR
135x3/135x5/BWx12 - PR

Basically the same as the last circuit, only my lower back wasn't as pumped, and the GHR was easy as hell. Next time I'm going to try 12 for all the sets.

Notes/other sh-t

Good work out today, would have been perfect if I got 5 reps on my deads, but I still got a PR on it, and compared to last weeks performace I consider it a win. Still going to try for 545 next week.

Also decided with all the circuit training that I have put into my routine, I'm not going to focus on conditioning work at the track. From now on when I'm at the track, it's narrows down to speed/agility work.

james220
06-28-12, 12:37 pm
took today off, gonna do todays work tomorrow. my shoulder is just about 100% so i thought it wouldnt hurt to give it another 24 hours to get 100% better.

james220
07-16-12, 5:52 pm
Haven't logged in forever, here's what I got.

July 13th (friday's work out)

Skipped all pressing movements to let shoulder heal.

Neutral Pulldown:

55x10
85x8
135x8
180x12 - PR
180x10 - PR
180x9 - PR

T-Bar Row:

95x12 - PR
95x12 - PR
95x12 - PR

BB Row (Rest Paused):

185x 8, 5, 3

Face Pull/DB Shrug:

120x12/90x12 - PR
120x12/90x12 - PR
120x12/90x12 - PR

Pushdown/Preacher Curl:

55x12/55x12 - PR
55x12/55x12 - PR
55x12/55x12 - PR

Max Effort Lower - July 15th - Yesterday's work out

Squat:

45x5
45x5
135x5
225x5
275x3
315x3
405x1
545x5 - PR (wrapped)

Power Cleans:

135x8
135x8
135x8
135x8
135x8
135x8

There were also a whole buncha other work outs I didn't log, but oh well just move on.

Squats are going awesome right now, I feel strong as hell on them.

All my assistance/accessory lifts are also flying up, I'm PRing every work out.

Shoulder feels 100% ready to go, today is repetition effort upper and I'm about to go in for that. Going to do close grip bench, hammer grip db bench, and some upper body circuit work. I'll log the work out when I'm done.

james220
07-16-12, 10:14 pm
Repetition Effort Upper

Sleep: 8 hours
Workout Duration: 2 hours
Mood: Was hungry as fk prior to work out, no idea why because I had already eaten, it was irritating and really pissed me off.

CGBP:

45x5
95x5
135x5
155x5
185x3
205x1
225x3

Kinda like a deload work out, some delt pain came back a little bit, I'm trying to ease back into benching and a tad bit of pain came back. Next bench session isn't till friday so I should be good to go by then. Decided to skip DB bench press.

Neutral Pulldown:

85x8
115x8
145x8
175x12
175x12
175x9

T-Bar Rows:

90x15
90x15
90x15

Seriously too easy, thinking about just tossing a 25 on next time I do this.

Face Pull/DB Shrugs:

15x15/85x15 - PR
15x15/85x15 - PR
15x15/85x15 - PR

Pushdown/Preacher Curls:

55x15/55x15 - PR
55x15/55x15 - PR
55x15/55x12 - PR

Notes/other sh-t

Overall a pretty good session. I'm kinda pissed my injury isn't completely gone, but I am also happy to report that 225 felt as light as a feather, had I been able to push myself I think I could get 8-10 reps on it, and close grip is my weak suit.

I'm just really hoping/praying that come friday I will be able to bench heavy, this injury has held me back long enough.

james220
07-19-12, 1:04 am
Repetition Effort Lower

Sleep: 8 hours
Workout Duration: 2 hours (lots of breaks though)
Mood: Felt good during work out, before felt like I had to puke

DEADLIFTS:

135x5
225x4
315x3
405x1
565x4 - PR

Awesome PR, I tore a callous in my left hand a few days ago and I still did alright. I'm quite happy with this, I think I could've gotten 5 if I grinded the f-ck out of it, but I'm happy with this.

Barbell Complex (DL/Hang Clean/Front Squat/RDL/Power Clean):

135x5
135x5
135x5
135x5
135x5

On the first few sets rest periods were 1 minute, the last set or two it was closer to 2 minutes. My lower back had an insane pump.

Hammer Strength Leg Press:

3 pl x 12
3 pl x 12
3 pl x 12

Really easy, bumping up to 4 plates next time.

Notes/other sh-t

Annnnnnnnnnnnnd another lower body work out unfinished... I had 3 sets of GHR, 3 sets of isometric bands, and abs... didn't miss out on too much I guess, but good lord I barely finished ANY lower body work outs this summer...

Did some stretches for my shoulder post work out too

Post work out eatings:

- Few hand fulls of sweet potatoe fries
- 3 fish sticks
- 8 meatballs
- 3 scoops whey
- 2.5 cups milk

I got a solid amount of carbs in today, moderate fats, protein is moderate to high. Luckily I'm going shopping for food tomorrow to re-stock which is good because my fridge is practically empty.

I'm also getting a haircut and gonna hit up a buffet so tomorrows nutrition will most likely be spot on perfect.

Tomorrow I'm going to try and push myself to do some plyometrics/ladder work in the garage.

james220
07-21-12, 5:02 pm
Max Effort Upper

Sleep: 10 hours
Workout Duration: 2 hours
Mood: Felt good, but really hungry

Bench Press:

45x5
95x5
135x5
185x3
205x1
225x1
245x1
295x1

Delt started to hurt after the first rep and felt something move so I just racked it. But the rep did feel pretty good overall, I used a lot of tuck and a closer grip. I could've gotten 5 if I was healthy. Time to rest up again I guess.

Skipped incline db press due to pain. I tried doing the 50s and I could've done it, I didn't feel any pain I didn't want to risk anything.

Close Grip Pulldowns:

55x8
85x8
115x8
145x8
175x8 - PR
175x8 - PR
175x8 - PR

Don't like this exercise much, I need a new exercise for lat width.

T-Bar Row:

2pl + 25 x 12 - PR
2pl + 25 x 12 - PR
2pl + 25 x 12 - PR

NG Seated Cable Row:

85x12 - PR
85x12 - PR
85x12 - PR

Face Pull/DB Shrugs:

130x12/95x12 - PR
130x12/95x12 - PR
130x12/95x12 - PR

Pushdown/Preacher Curl:

60x12/60x12 - PR
60x12/60x12 - PR
60x12/60x12 - PR

Notes/other sh-t

Good work out, ton of PRs, it would be even better if I didn't have this nagging ass injury. Starting to depress me a little bit, I just want to be able to train hard but this injury has been holding me back this entire month.

james220
08-03-12, 2:14 am
haven't logged in a bit, i made the decision to stop logging, but i have decided i want to start logging again.

heres some quick good news:

delt/pec pain is gone, and ive been benching heavy as hell this last week without problems

been setting several PRs on big lifts

gonna revert back to my home gym, tons of equipment is coming in the mail

football starts in 1 week... yes i will still work out consistently over the season, hoping to bring my bench up in this time

gonna log my work out for thursday (yesterday) in a few mins

james220
08-03-12, 2:23 am
Thursday's work out (yesterday's work out)

Sleep: 6 hours followed by a few naps mid day
Workout Duration: 2 hours
Mood: Woke up from nap before going to the gym... made me feel a little crappy/tired/slow but I recovered quickly.

Squats:

I forgot my ipod so I knew I would have to be 100% focused to get in a good session

45x3x5
135x5
225x5
275x3
315x3
405x1
578x5 (wrapped, belted) - PR

Awesome PR... Felt phucking fantastic, I also felt like I got super deep.

Bench Press:

45x3x5
95x5
135x5
185x3
225x1
255x1
305x3 (wrist wrapped) - PR

Absolutely awesome PR.

Clean and Press:

135x5
135x5
135x5
165x5
185x5 (this set was regular cleans, no pressing)

Notes/other sh-t


Finished up with arms, ended up having an insane pump. Didn't both logging the weights, I only have a few weeks left on this gym. This coming sunday is my last session before football camp starts, then try outs on the coming saturday of that week. Damn time flies by, I still have over 3 weeks of summer, but its gonna go by fast now that football is here.

Sunday I'm just gonna go absolutely balls out and squat 585x5, bench... ??? not sure, but heavy as hell. might also bring my grip out a little more because I know I get more power that way. Probably also gonna max out on cleans too.

gonna lay off DLs till my home gym is complete which should be in a week or two.

james220
08-06-12, 3:38 pm
Madcows 5x5 - Week 18, day 1

Sleep:
Workout Duration:
Mood:

ex:








ex:








ex:








ex:








ex:








ex:








Notes/other sh-t



Song of the work out

james220
08-06-12, 3:50 pm
Last work out before football (yesterday's work out)

Sleep: 9 hours
Workout Duration: 1.5 hours
Mood: Prior to going to the gym I was sitting in the car for 4 hours, I was really tight and my lower back was sore.

Squats:

45x3x5
135x5
225x5
275x3
315x3
405x1
590x3 (wrapped + belt) - PR

I wanted 5 reps @ 585, but the 45lb bar is too weak to hold up 6 plates, and I wanted to have 6 plates on each side, so I just used the 50lb bar and did 590. I still wanted at least 4, but considering I was sitting in the car for 4 hours prior to this, no spotter, no rack, a crappy diet this entire weekend because I was white water rafting, having a sore lower back, and having this be my 3rd time squatting this week, I'm quite content with this. I may have been able to get 4, but no spot or racks, so I didn't want to risk anything.

Bench Press:

45x3x5
135x5
185x4
225x1
225x14 - PR

I was gonna go heavy, but I opted not to. Instead I just went back to my regular wide grip bench and tried this out. Besides, I'll have the entire football season to work on my upper body, whereas its a different story for lower body.

Skull Crushers:

4 sets

Preacher Curls:

3 sets

Notes/other sh-t

All in all a really good work out. Woke up the next morning (today) with a sore as hell lower back, and had to head over to speed camp. My lower back wasn't effected that badly, but my shins had a horrible cramp/tightness to them. I couldn't stand it, I had to sit out for a few minutes to let it swell down. After about 5 minutes I was good to go and came back.

I'm going to drink a ton of water, take in tons of potassium, and take taurine before I go again tomorrow (even though before I went today I took taurine and had 3 bananas and like 2 bottles of water :/)

james220
08-08-12, 2:31 pm
Gonna start dieting and tracking everything that I intake. I have no idea where to start as far as calories per day, and I don't think calculators are gonna be accurate for me since my activity levels and metabolism is pretty wild. So here's what I'm going to start off with:

2500 calories on complete off days (330g pro, 80g fat, 115g carbs)
3500 calories on training days (gym + practice) (330g pro, 80g fat, 365g carbs)
2700 calories on training days (gym only) (330g pro, 80g fat, 165g carbs)
3300 calories on training days (practice only) (330g pro, 80g fat, 315g carbs)

james220
08-10-12, 1:40 pm
Upper - 2nd day of cutting

Sleep: 8 hours
Workout Duration: 2 hours
Mood: Felt pretty good

Bench Press:

45x2x5
95x5
135x5
185x3
225x1
245x5
275x2
225x8

Pretty easy, didn't want today to be too hard because I'm trying to deload, but I wanted to go heavy. Probably could've done 5.

Incline DB Press:

85x10
85x7
85x5

When I did the 225x8 for my last set of bench, it was practically a drop set so for these I had tons of lactic acid build up and fatigue in my chest/shoulders. I also put this at a regular incline, whereas I normally do it on a lower incline. Elbows were tucked for just about every rep.

Power Cleans:

135x3
135x3
185x3
205x1
225x1 - PR
235x1 - PR

Boom, just like that. No chalk, no belt, no wrist wraps. These weren't even full cleans either, I think I'm good for around 250 for a full clean.

Neutral Pulldown:

190x12 - PR
190x12 - PR
190x8 - PR

No idea how I got so much stronger at these.

Hammer Curls:

3 sets

Triceps Pushdowns:

6 sets

HS Bicep Curl

3 sets

Notes/other sh-t

Pretty good work out. Shoulder feels healthy, bench feels strong and cutting is going well.

My home set up is finished for now. Gonna get bumper plates and possibly a power tower next month, but for now I'm pretty set.

james220
08-14-12, 7:04 pm
Upper

Sleep: 8 hours
Workout Duration: a little over an hour
Mood: Felt pretty good. But exhausted/tired.

Bench Press: 5+ for 5/3/1

45x5
95x5
135x5
185x3
225x1
255x7 - PR

PR for reps at that weight. Not bad considering I've lost some weight from football and haven't had much time to concentrate on lifting/eating.

Incline DB Press:

85x10
85x8
85x6

Again, not bad at all considering football has been on the last week.

Neutral Pulldown/Dips:

190x12/BWx8
190x10/BWx10
190x8BWx12

Definitely lost some strength here, I almost did 190x3x12 last time, but this was just super tough this time. Dips felt pretty good though, I think I like'em.

T-Bar Row:

2pl + 25 x 12
2pl + 25 x 12
2pl + 25 x 12

This ties my 3x12 PR, so I'll take it.

Straight Bar Pushdowns:

80x12
80x12
80x8

EZ Curl:

35x15
45x8
45x8

V Bar Pushdowns:

80x12
80x12

Preacher Curl:

30x15

Notes/other sh-t

Kinda ran out of time at the end, hence why I only did 1 and 2 sets for bi's/tri's.

This work out had lots of intensity, I kept rest periods really short for most the stuff, heart was racing most the time.

Pretty content on the strength maintained in my upper body. Currently running 5/3/1 for bench, gonna be doing it in a legs/push/pull fashion once the season kicks in and my schedule isn't absolute haywire. But for now I'm just going to fit in my 5/3/1 work outs whenever I can.

james220
08-14-12, 7:07 pm
also wanted to mention I had started dieting like I said above ^^ but after a squat work out (that was completed, just much more difficult then it should've been) I decided to stop cutting. It was a bad idea to cut with such an active lifestyle where it was impossible to track calories taken in/expended. So the plan is probably going to cut during season when the practices will be much shorter.

For now I am still bulking and trying to take in as many calories as I can. Mainly carbs and protein.

james220
08-18-12, 7:05 am
made the decision to quit football today after long thoughts and reasoning with myself, don't feel like typing up why

gonna still train as if i'm going going out for football though because i enjoy the training and its functional as hell

i think i'm done with football for good, not gonna come back next year, coach was really positive and said some good things about me on my way out... i still feel a bit guilty for leaving like i did, but its time to move on

training and diet will be back to 100% either today or tomorrow. i'm still kinda recollecting my thoughts and ideas for my next training cycle. i haven't lifted consistently nor eaten in about a week and a half, so i need to get back on track asap

next work outs coming either today or tomorrow.

james220
08-26-12, 3:25 pm
haven't logged my work outs the last week or so, but i'm gonna log todays work out in a few minutes

james220
08-26-12, 3:37 pm
Pull

Sleep: 6 hours
Workout Duration: 2 hours
Mood: Stomach was a little upset, but I got over it quickly.

DEADLIFTS: (first time pulling in about a month)

135x5
225x4
315x3
405x1
565x2

Not a PR, but still pretty good all things considered.

HS Pulldown:

1pl x 10
1pl + 25 x 10
1pl + 35 x 8
2pl x 8 - PR
2pl x 8 - PR
2pl x 8 - PR

BB Row:

155x8
135x8
135x8
135x8

Face Pull:

140x15 - PR
150x15 - PR
150x12 - PR

DB Shrugs:

85x15
85x15
85x15

EZ Curl:

45x12
50x8
50x10

HS Bicep Curl:

40x10
40x10
40x8


Notes/other sh-t

Overall a good work out, pretty happy about my performance on deads.

I might only log certain work outs, things are probably going to get a little inconsistent the next month or two with school in the way, but I'll still be training, just not logging.