T Nation

MC Sp3's Put Up or Shut Up Log

I recently started a new program. I keep decent paper records but I thought the e version would be a good backup, as well as providing for good feedback.

Lately on the forums, I keep reading complaints about people who post continually but don’t seem to actually lift. So I figured I may as well “put up or shut up”.

Goals: Increased strength and size (I want to get fucking big!)
Starting weight: 201 Current: 205
Height: 6’1"

The program is 4 day body part split, 8wks in duration.

Template:
Legs
Chest/tris
off
Back/bis
off
shoulders + whatever is lagging
off

wks 1&2 75% of 1rm for 4 sets of 8 on compounds
iso in 10-12 rep range
wks 3-4 80% of 1rm for 4 sets of 6 " "
" " "
wks 5-6 85% of " " 4 sets of 4
" " "
wks 7-8 90% of " " 4 sets of 2
" " " "

I’m currently on week 3 so I’ll start posting from my paper log until I catch up.
10/18/08
Legs:
backsquat ATG
WU bar
135x8
185x8
work sets
210x8
210x8
210x8
210x3 (I lost my grip, low wide position is new to me)

good morning (new exercise for me)
95x8
115x8
135x8
135x8

BB lunges
55x12
55x10
55x12

seated calf raises w/1sec pause at the top
115x20
115x25
115x20

Still learning the new squat stance and GM. The stance selection and the addition of GM are to help correct my problem of leaning forward when coming out of the hole.

10/19/08
Chest/tris

This is a little embarrassing. My BB bench sucks ass. I’ve been doing nothing but DB for the last year. Getting back under the bar is humbling.

Bench:
WU 135x10

185x8
195x8
200x6
200x6
Bit off a little more than I could chew and did not make my 8.
(2min rest on heavy sets)
Incline DB bench:
60x8
60x8
60x8
60x8
(1.5 min rest)
Pec Machine:
150x12
150x12
150x12
(1min rest for all sets)

Leaning triceps cable extension:
100x12
100x12
100x9
(1min rest for all sets)

Dips:
bwx10 rest 1min
bwx8

10/22
Back/biceps
Dead Lift:
WU 135x12
225x10
work sets:
305x8
305x8
305x8
305x8
2-3min rest

BB row underhanded Yates style (new exercise for me)

135x8
185x8
185x8
185x8
1-2 min rest

Pullups wide

bwx8
bwx7
bwx5
1-2min rest

Lat pulldowns
145x10
130x10
130x10
1min rest

Preacher curl
outside grip
40x8
40x7
inside grip
40x7
40x7

10/24
Shoulders/auxillary

Standing press strict
wu 95x10

115x7
115x7
115x6
115x6
1-2min rest

Upright Row:
125x8
125x8
125x8
125x8
1.5 min rest

Bent Arm Lateral Raises:

30x10
30x10
30x10
1min rest

Rear delt flye machine:
105x12
105x12
105x12 (sloppy)
1min rest

Lateral Raises:
20x12
20x12
20x12
1min rest

BB pullovers
70x12
70x11
70x9
1min rest

BB curl:
90x8
90x8
90x5

10/27/08
Legs
Squat ATG:
45x12
135x10
185x10
210x8
210x8
210x8
210x8
1-2.5 min rest

GM:
135x8
145x8
145x8
145x8
1.5min rest

BB lunges:
60x10
60x10
60x10
1-1.5 min rest

Seated calf:
115x20
115x20
115x20

Leg Curl:
160x12
160x12
160x12
supersetted w/
Leg ext.
175x15
175x15
175x15

10/28
Chest/tris

Bench
135x12
185x10
205x6
205x6
205x5
205x5 (needed spot on last rep)

Incline DB:
65x8
65x7
60x8
60x7

Triceps ext:
100x12x12x10

Pec Machine:
150x12x12x10

Bench sucked I’ll repeat this weight for next week.

11/1/08
Back/Biceps

Dead Lift:
135x12
225x10
305x8x8x8x8
(Deads felt good, I could have done more but I wanted to save som gas for the rest of the wo)
1-3min rest

Yates row:
165x8
185x8x8x8
1-2min rest

Pullups neutral grip:
BWx10x8x6x5
1-2 min rest

Lat Pulls:
130x12x12x12

Preacher curl
narrow grip 40x10x9
wide grip 40x7x6

Forearm work while waiting for my GF to finish cardio.

Shoulders/extra

Standing Press strict:
95x10
110x8x8x6x5
rest 1-2 min

Upright Row:
125x8x8x8x8
2min

DB press seated:
40x12x10x9
1-2min

Front/Lateral raise superset:
Front 20x10x10x10
Side 20x10x10x10
1min rest

Rear Delt Machine:
90x12x12x12
1min (kept form strict this time)

BB Pullovers:
70x10x8x5
1min

11/5/08
Legs
Squat ATG:
45x12
135x10
185x8
225x6x6x6x6
1-3min rest

GM
135x8
155x6
165x6
170x6

BB lunges:
60x12x12x12

Leg curl:
175x10x10x11
Supersetted w/
Leg Ext.
190x12x12x12

My calves fucking hurt, they’re getting at least one week off.

11/6/08
Chest/tris

Bench:
45x12
135x10
186x6
205x6x6x6x6
(Finally, I hit my targets on BP. Someone advised me to warm up with lat pulls prior to benching, tried it and it works.
1-2min rest

Incline DB
65x6x6x6x7
1-2min rest

Overhead leaning tri ext
100x12x12x9
1min rest

Pec Machine:
150x15x13x10
1min rest

Dips:
bwx12x9

Back/Bis

Deads:
135x10
225x8
335x6x6x6x6
1-3min rest

Yates row:
195x6x6x6x6

Pullups wide:
bwx10x9x7x6
1-2min rest

lat pulls:
145x10x10x9
1min rest

preacher curls:
narrow
40x9x9
wide
40x7x7
narrow
40x9
1-1.5 min rest

Deads were great today. I think I could have gone heavier. I’ll bump the weight up to 340 next week.

11/10/08
Shoulders

Standing press (strict):
95x8
120x5
115x6x6x6
rest1.5-2min

upright row:
45x15
135x6x6x6x6

Seated DB press:
40x12x7x10
I lost my balance on the second set.

lateral/front raise superset

L 20x10x10x10
F 20x10x10x5
Ran out of gas
1min rest

Rear delt machine:
90x15x15x12
I think I’ll raise this next week
1min rest

DB overhead tri extensions
60xx10x10x9
Haven’t done these in a long time, felt good I may keep them in the rotation.

Right anterior delt feels a little weird. I need to do a better wu next week.

11/12/08
Legs:

Back squat atg:
45x12
135x10
185x8
225x6x6x6x6

GM:
155x8
165x6
175x6x6

BB lunges:
65x10x10
70x10

Leg curl/ext superset:
175x12x12x12
190x15x15x15

11/13
Chest:

Bench:
45x15
135x10
185x8
205x6x6x5x5

DB incline bench:
67.5x6x5
65x6x5

Triceps ext:
100x12x10x9

Pec Machine:
150x12x12x12

11/15
Back/Biceps

Dead Lift:
135x10 225x8 340x6x6x6x6
1-4min rest

Yates Row:
205x8x8x8x8
2min rest

Pull-ups
BWx10x8x6x6
1.5min rest

Lat pull-downs:
(behind neck)
145x10x10
(front)
145x12

Preacher curls:
(wide grip)
40x8x9x8
(narrow grip)
40x8x9x7

Forearms:
behind back wrist curls 100x20
pronated on bench 30x20

Deads fucking rocked today. My previous PR was a single set of 3 at 335. I smoked that one. Needless to say, I’m very pleased. I want to try for at least a single at 400 by the end of this program.

11/17
Shoulders/extras

standing press:
95x8
115x6x6x6x6

upright row:
125x8x8x8x8

DB seated press
40x10x9x8 (no back support)

rear delt machine flyes:
90x15x15x15

lateral raise:
20x10x10x10
front raise:
20x10x10x10

BB curl:
90x9x8x8

overhead DB ext:
60x12x12x11

Right anterior deltoid still feels funny, press is stalling.

11/18 legs

backsquat atg:
45x15
135x10
185x6
225x5
250x4x4x4x4

GM
165x8
175x8x8

seated calf raises:
45x20 pausing at top and bottom

BB lunges:
70x10x10x10

leg curl:
190x10x10x9
leg ext:
205x12x12x12

Calves were feeling a little better today.

11/20 chest
BB bench:
45x15
135x12
185x7
205x5
215x4
220x4x4x5

DB incline:
65x8x8x5x7

overhead tri ext:
100x12x11x9

pec machine:
150x12x12x10

11/21
Back/biceps

dead lift:
135x12
225x8
315x5
365x4
370x4x4x4
rest 1-5min

Yates row:
215x8x8x8x8
rest 2min

pull-ups:
BWx10x9x7x6
rest 1.5min

lat pull-downs (behind neck):
145x10x10x10
rest 1min

preacher curls:
wide grip: 40x10x9x8
narrow: 40x9x8x7
rest1-1.5min

wrist curls:
behind the back w/BB: 100x20x15x12
extensors from bench: 30x20x15x13