RMorrison's Log

Yesterday’s workout: (08/02/2008)

-OH BB Press - 3 x 10, 85 lbs
-Chin Ups - 3 x 10, BW + 20 lbs (missed last 2 on last set)
-Dips - 3 x 10, BW + 70 lbs (missed last rep on last set)
-Uprignt Rows - 3 x 10, 85 lbs
-Lat Pulldowns - 3 x 10, 110 lbs
-Side Dumbell Raises - 3 x 10, 20 lb DBs. (tough!)

Changed order of the lifts this time to give me the most energy for OH BB Press. Decent day. Feeling fairly strong.

(08/04/2008)

-Cleans - 3 x 10, 135 lbs
-Deadlifts - 3 x 10, 205 lbs
-Horizontal Calf Extension (machine)- 3 x 10, 190 lbs
-Farmers Walk DBs- 65 lbs, 50 seconds, 85 lbs, 20 seconds, 95 lbs, 15 seconds, 50 lbs, 40 seconds.

Cleans were decent, more tiring than anything really. They wore my grip out however (not hard to do, my grip is effin weak). I was expecting not to be able to hold onto the dead bar for all three sets, even with a mixed grip, but I seemed to do ok. Still gonna be careful with these, goin up slowly, 5-10 lbs each cycle.

(08/05/2008)

-Flat BB Bench - 5 x 5, 250 lbs
-Bent BB Rows - 5 x 5, 175 lbs
-Decline BB Bench - 5 x 5, 260 lbs
-Hammer Strength T Bar Rows - 5 x 5, 120 lbs
-Hammer Strength Preacher Curls - 5 x 5, 90 lbs
-Standing OH BB Tricep Extension - 5 x 5, 70 lbs

Woohoo, happy about the bench, had trouble a cuople weeks ago with 245 4 x 5 so I know Im making progress, still a bit wary about the bent BB rows, I feel like my low back is getting more work than my upper back just from bending and keeping straight. Is this normal?

(08/07/2008)

-Parallel Squats - 5 x 5, 300 lbs
-Hanging Pike Raise - 5 x 5, 10 lbs
-Parallel Front Squat - 5 x 5, 225 lbs
-Leg Press Machine Calf Raise - 5 x 5, 450 lbs
Front and Side Prone - 2 sets of 1 min each
Leg Raises - 2 sets of 20

Yesterday’s Workout (08/09/2008)

-OH BB Press - 5 x 5, 120 lbs
-Chins - 5 x 5, BW +45 lbs
-Dips - 5 x 5, BW +100 lbs
-Upright Rows - 5 x 5, 105 lbs
-Lat Pulldowns - 5 x 5, 135 lbs
-Front DB Raises - 5 x 5, 35 lb DBs

I moved the weight down on the OH Press because I feel it straining on my back too much. I think Im gonna replace it with DB OH Press since that never seems to hurt my back.

On Chins I tried and got 55 lbs first set and second, but only got 3.5 on third, moved down to 50 lbs for fourth and still missed last rep so I moved down to and recorded 45 lbs for last set. Don’t think I’m gonna be able to move much past 100 on Dips for a couple weeks. That was right to failure on last rep, same with uprght rows and Front DB raises. Tough workout overall. I think I really pushed it.

(08/11/2008)

-Cleans - 5 x 5, 165
-Deads - 5 x 5, 250
Also
275 x 1 , 315 x 1, 345 x 1, 385 x 1

-Lunges, 5 x 5, 155
-Calf Raises on Leg Extensions. 3 x 10, 270

I am weak on cleans. I was gonna say that I am weak on deads too but I finally decided to nut up and try to push myself on them. I was shocked that I could get 315 much less 385. I actually think that if I was fresh I would be able to get 405 fairly easy. I think I need to definetely push up the weight on my rep sets.

Yesterday’s Workout (08/13/2008)

-Flat BB Bench Press, 3 x 10, 215 lbs
-Bent BB Rows - 3 x 10, 160 lbs
-Incline BB Bench, 3 x 10, 165 lbs
-Seated Horizongal Row, 3 x 10, 135 lbs
-Bent Single Arm DB Rows, 3 x 10, 70 lbs
Standing DB Hammer Curls, 3 x 10, 30 lbs

Nice progress on bench, everything else is kinda meh; but, I didn’t get much sleep the night before.

Yesterday’s Workout (08/14/2008)

-Parallel Back Squats, 3 x 10 - 265 lbs
-Hanging Pike Raise, 3 x 10 - BW + 5 lbs
-Hammer Strength Hack Squats, 3 x 10 - 280 lbs
-Seated Calf, 2 x 32, 1 x 30 - 90 lbs. 1 x 10 (ten second pauses at the bottom)- 45 lbs
-Leg Curl, 3 x 10 - 110 lbs
-Front and both sides Prone, 2 x 1 min each
-Leg Lifts, 2 x 20

(08/16/2008)

-OH BB Press - 3 x 10, 95 lbs
-Chin Ups - 3 x 10, BW + 25 lbs
-Dips - 3 x 10, BW + 75 lbs (missed last rep on last set)
-Uprignt Rows - 3 x 10, 90 lbs (missed last rep on last set)
-Lat Pulldowns - 3 x 10, 120 lbs
-Side Dumbell Raises - 3 x 10, 20 lb DBs.

Very happy with the chins. Less than a year ago it was a goal to be able to do one set of ten with no weight added, much less three sets with 25 lbs added. Nice improvement on OH press as well.

(08/18/2008)

-Power Cleans - 3 x 10, 140 lbs
-Deadlifts - 3 x 10, 235 lbs
-Seated Calf Raise, 3 x 33, 90 lbs, 1 x 20 with 2 second pause at top and bottom, 45 lbs.

Adding a variation of the calf program which was the cover article a couple days ago. The Small Calf Solution

(08/21/2008)

-Flat BB Bench - 4 x 5, 255 lbs, 1 x 5, 260 lbs
-Bent BB Rows - 5 x 5, 180 lbs
-Incline DB Bench - 5 x 5, 85 lb DBs
-Hammer Strength T Bar Rows - 5 x 5, 125 lbs
-Standing EZ Bar Curls - 5 x 5, 90 lbs
-Standing OH BB Tricep Extension - 5 x 5, 70 lbs

Sick bench day. Seeing real improvement in that department. I stuck the first 4 sets then upped the weight and still got the last set. I had a spotter and went for a 6th rep on the last set but failed that :frowning:

I should be ready to do 260 for all sets of 5 in two weeks. If I feel really strong I may attempt 265. I also felt very very stron on Bent BB Row. On Incline, I don’t think I can go much past here cause I can’t get the DBs into position. I might not do these anymore till I can get a partner.

(08/22/2008)

-Parallel Squats - 5 x 5, 315 lbs
-Hanging Pike Raise - 5 x 5, 10 lbs
-Parallel Front Squat - 5 x 5, 235 lbs
-Smith Machine Calf Raise 3 x 20ish, 185 lbs, 1 x 20, 135 lbs.

Holy fuck, Front Squats were freaking hard as hell today. Back Squats were tough but I got them with no problem compared to the front squats. I may have to rethink doing these in the same workout and just concentrate on parallel back squats and hammer strength hacks.

(08/24/2008)

-OH BB Press - 5 x 5, 125 lbs
-Chins - 5 x 5, BW +50 lbs (missed last rep)
-Dips - 5 x 5, BW +100 lbs
-Upright Rows - 5 x 5, 110 lbs ( missed last rep)
-Lat Pulldowns - 5 x 5, 135 lbs
-Front DB Raises - 5 x 5, 30 lb DBs

OH press felt very very good, so did chins cept I missed the last rep.

Dips with that much weight are kinda hurting my tendons which go from my pecs to my shoulders. I can get the reps but am worried about the tendons. I went a little narrower with the grip this time and it seemed to help.

On a side note, today was the first day that I tried Surge. I used to chug whey and oats. I got the vanilla flavor. Im very disappointed in the taste. I will try a new flavor and hope I like it better.

(08/25/2008)

(08/11/2008)

-Cleans - 5 x 5, 170
-Deads - 5 x 5, 295
-Lunges, 5 x 5, 160
-Seated Calf Raises. 22,22, and 17 reps with 95 lbs, and 15 reps with 50 lbs with 2 second pauses at top and bottom.

Pretty happy with the clean. It is improving, albiet slowly. Each biweekly cycle I up the weight by 5 lbs. Each week I get the reps but just barely.

Increased deadlifts by a ton since I tried doing those singles a couple weeks ago and realized I was dogging it too much.

(08/27/2008)

-Flat BB Bench Press, 3 x 10, 225 lbs
-Bent BB Rows - 3 x 10, 160 lbs
-Incline BB Bench, 3 x 10, 165 lbs (missed last two reps)
-Seated Horizongal Row, 3 x 10, 150 lbs
-Standing Tripep Pushdowns, 3 x 10, 50 lbs
-Standing DB Hammer Curls, 3 x 10, 30 lbs

Really nice flat bench increase followed by no increase at all on incline. I guess I just used it all up on flat. Oh well. Im glad to be able to get two plates for 3 x 10 on flat.

(08/28/2008)

-Parallel Back Squats, 3 x 10 - 275 lbs
-Hammer Strength Hack Squats, 3 x 10 - 285 lbs
-Leg Press Calf Raise, 1 x 8, 270 lbs, ten second hold at top and bottom of stroke.
-Leg Curl, 3 x 10 - 110 lbs

Fucking ass, legs day kills. I was wobbly legged after this one. The secondary quad exercise is the one that does me in.

Here’s a progress pic. I am up to 191 from 175. I have been really trying to bulk since the beginning of July. I see a little difference but I also see a decent amount of fat.

I only know that I am making muscle progress cause I weigh virtually the same in my September 07 pic (shown in the first post) but I think I look much better in this one.

They don’t let you go back and add/edit pics. I forgot to attach to last post.

After reading this article The Truth About Bulking by CT,I am doubting my methods. Perhaps I should cut down to 10% and build slowly from there.

After all, I am not a bodybuilder nor do I intend to be. I just want to be muscular and cut up.

Yesterday’s Workout (08/30/2008)

-OH BB Press - 3 x 10, 100 lbs
-Chins - 3 x 10, 25 lbs
-Upright Rows - 3 x 10, 90 lbs
-Lat Pulldowns - 3 x 10, 130 lbs
-Side DB Raises - 3 x 10, 25 lbs
-15 min intervals, 1:30 jogging at 5.5mph, 1:00 running at 9.5mph.

OH BB Press felt nice, all other lifts were shit. I didn’t do dips this time cause I have had a bit of pain in my tendon between my pec and my shoulder so I wanted to rest it and see how it does later.

I have officially decided to cut down to 10% before continuing on my quest to gain muscle. I will keep my routine the same now, except I will be adding in a bit of cardio. My diet; however, will undergo a fairly drastic change, going from around 3500 kcal per day to around 2500 kcal per day.