background info here: One Armed Row and Bench Critique - Beginners - Forums - T Nation
EDIT updated 5/11/12
links to progress pics on page 20
BW 6/2011: 169 lb
BW 9/2011: 186 lb
BW 1/2012: 206 lb caliper BF: 21.32% Bod Pod (actual): 26.8%
BW 5/2012: 194 lb caliper BF: 15.08% Bod Pod (estimate): 20%
BW 6/2012: 201 lb caliper BF: ~15% Bod Pod (estimate): 20%
weight progression on various lifts (6/2011 vs 9/2011 vs 1/2012 vs 5/2012)
incline bench: 45x10 DB vs 185x4 vs 215x8 vs 225x3x2 (RFL)
flat bench: 155x8 smith bench vs 245x8 smith bench vs 245x7 bb bench vs 275x1 (RFL)
deadlift: 205x8 vs 265x9 vs 385x1 vs 405x1 (RFL)
squat: 205x8 (3/4 squat at best) vs 185xsum hack squat (due to injuries) vs 225x8 back squat (pretty close to parallel) vs 275x1 back squat (just short of parallel, RFL)
bb ohp: 125x9 (push press) vs 115x9 (seated bb ohp) vs 155x7 (seated bb ohp) vs 175x1 (RFL)
DB dead stop row: 100x8 vs 125x8 vs 125x12 regular DB row (strapped) vs 125x19 DB row (strapped)
Vbar row: 0 vs 0 vs 3 plates x8 vs 4.5 plates x4 (RFL)
GOALS
short-term (by end of December 2012)
- weigh in at 210 or more as lean as possible
- continue adding at least 10-20 lb a month to every lift
- balance out shoulder development
- boulder shoulders
- test 1RM for big lifts
medium-term (through to next summer/fall 2013)
- start dieting in january until friend’s wedding in May, break for one month then diet until my wedding in September
- re-evaluate physique
- take stock of any injuries
long-term
- at least 1000 lb total (315 lb bench and squat, 405 lb dead), and 2pps seated ohp
- 190-200 lb or more at 10-15% bf, not really sure how much I will have to weigh to be “big enough” but I very much enjoy being under 15% bf
- basically be decently strong and look the part, with more emphasis on looks
i’ve always kept a log of weights used on my phone, but it’s far too unwieldy to carry a log on there over time so i’m putting that here. also, hopefully anyone who bothers to look in can see where i could use some improvement and also help keep me from making mistakes sooner. i know that i can improve a lot everywhere. on the bright side though, looking through some of the old logs on the phone, i saw a db row 85x4. wow. can’t believe i went from that to doing 125x7 before my back injury!
i decided to pretty much start over and train according to mr. popular’s recommendations in the above thread.
9/7/11
30g whey hydrolysate upon waking/while washing up
186# bw, post-void. i always weigh myself post-void, nekkid, and before pooping (which usually doesn’t happen til after i drink my preworkout anyway). consistency is the key!
breakfast/preworkout meal
6 hardboiled eggs (3 whole/3 whites)
2 bowls frosted mini-wheats (going back to quinoa once i finish this box)
~ < 2 cups of whole milk
~ 6-8oz 100% juice (had to finish what little was left in the bottle)
waited 30 mins for breakfast to settle and drank preworkout:
jack3d 3 scoops
con-cret 3 scoops (3.6g creatine hcl according to the label)
citrulline malate 6g
l-carnitine 3g
shaker bottle intra-workout:
whey hydrolysate 60g
vitargo s2 70g
1/4-1/2 tsp ground cinnamon
arms
warmup
3 supersets of 2x10 rope curls and pushdowns, 60#, 70#, 80# (stopped at 8 reps, felt nice and warm)
alternated weighted close-grip pullup and weighted dips
close-grip pullup
bw x12
25# x10
35# x8
45# x6
dips
bw x12
25# x10 (mini-break at 8)
35# x8 (mini-break at 6)
45# x7 (mini-break at 5)
misunderstood the rep scheme for the next two movements so instead of 15,12,10+ i did 12,10,8,6:
triangle pushdowns
90# x12
100# x10 (mini-break at 8)
110# x8 (mini-break at 6)
120# x6 (mini-break at 4)
hammer curls
40x12
45x10 (mini-break at 8)
50x8 (mini-break at 6)
55x6 (mini-break at 4)
close-width pushups to technical failure on 4 levels of decline/incline (~30* decline with my feet on a bench, floor, hands on seat, hands on backrest)
15 reps → 11 reps → 9 reps → 8 reps
rope curls
60x15
70x12
80x10
stretch
i wasn’t sure about the weights to use. next session i will probably take two steps back owing to the higher reps and the number of mini-breaks i took, and go from there.
pw shake
60g whey hydrolysate
70g vitargo s2
con-cret 3.6g
citrulline malate 6g
pw meal (~1 hour pw… had to do my laundry anyway)
6-8oz chicken (from thighs, skin off)
~8oz white rice
some ketchup
gf was about to come over around the time i could’ve eaten my next meal. i should’ve at least had a shake but i didn’t want to have an upset stomach during my “cardio” session.
frickin starving by the time she left. i had a frozen jamaican beef patty (22g fat, 39g carbs, 14g protein. utter crap and super tasty). still hungry < hour later so i had the other two chicken thighs (skin on) that i should’ve eaten in the first place.