T Nation

Seouldier Breaks 200


#1

In the last 6 months I have gained 15 pounds finally putting me at my goal of 200 pounds, I feel it is time to start a log and to keep the progress going and assume some accountability.
I am an aspiring bodybuilder at 23 years old, have been lifting since I was 16 using the bench press and curls program and just started lifting properly at the beginning of 2011. I try to train everyday and eat a 40/30/20 P/F/C diet currently at 3500 calories. I have a basic training plan but also go on instinct while in the gym.

Today:

Deadlift:

Worked up to 405 for 1 rep and went back down to 375 for 5X3

Deadlift on box:

205X5X5 supersetted with pullups 5 per set

Rack pulls:

Worked up to 415X5 supersetted 5X5 pullups

Iso lats:

whateverX8-12

Dumbbell rows:

90X6X4

For some reason i felt the need to do some squatting so I did dead stop front squats 135X5X5

Sorry was wrong on my macros they are 40/35/25


#2

Shoulder workout today I started out with foam rolling my lat, traps, and lower back. Hit two PR's and added two reps to a unilateral set today.

Standing overhead press:

95X8

105X8

115X8

135X3 PR*

!15X2X5

unilateral OH press:

50X8

55X6

60X2X5 added 2 reps*

Tri set:

Lateral raises, front raises, curl and press with 18 LB kettle ballsX3X8

Rear delt cable flies on knees:

12.5X4X10

Push press

135X5

155X5

175X3

185X3 PR*

I have been very motivated lately and have been hitting a lot of PR's. Gonna attribute a lot of it to diet and sleep.


#3

Squat and quads today, had my partner always a positive for leg training. Started foam rolling my back hamstrings, glutes, and hip flexors and then went into back squats.

  1. Back squat:

135X12
185X12
205X10
225X8
245X6
135X20
155X20

The 20 rep squats destroyed me I thought I was gonna barf both times.

  1. Front squat with box and static hold at the end

135X4X5

felt it a lot in my abs and quads.

  1. Leg press only rest in between sets was adding and stripping weight.

90X10
180X10
270X10
360!0
450X8
360X8
270X10
180X10
90X10

With a partner I finished the leg press workout two minutes faster than I usually do and was toast after this. My partner worked up to 540 and went back down.

We walked a couple miles on the track afterwards and that was it for the day, woul have normally done more but the 2 20 rep squats and the legpress workout gassed me


#4

Worked chest today, I usually try to train chest hard and heavy with 3-6 reps, but have not been feeling the barbells working in my chest. I took a tip I read from waylanderxx and dropped the weight significantly did slow negatives and tried to feel my chest working on the complete concentric, it worked wonders, I am definitely going to cycle this style off and on with my heavy lifting.

  1. Flat bench:

135X12
155X10
165X8

these sets were about a 3 seconds decent pause at the bottom of the stretch and a slow concentrated concentric contraction, I have never felt my chest work this hard on barbell bench.

  1. 1.5 reps bench press:

135X10
145X10
155X8

  1. Guillotine press:

95X15
115X12
135X7

Same fashion on the flat bench with an intense focus on the clavicular head and serratus.

  1. 1.5 rep guillotine press

135X10

  1. 1/2 dead bench from pins

225X5
245X5
275X5
295X3
315X1 PR*

This lift has helped me increase my bench strength and I like to include every once in a blue moon. Finally eating right is starting to pay off, this is certainly the strongest I have ever been in my life and am seriously looking forward to PRing every wokrout.

  1. Incline flies 30 lbs Supersetted with pullovers 75 lbs

4X10-12

You can't tell by looking at the numbers but this is probably one of the best chest workouts I have ever done. If Waylander ever reads this big thanks, certainly going to incorporate this in my chest workouts every once in a while.


#5

Super sore today head to toe, I played about 2 hours of volleyball last night, and videoed some three rep maxes I wanted to post but don't know how to upload it to this log anyone following if you could give a little direction that would be nice.

Bench 235X3
Deadlift 415X1
Squat 285X2 (left 1 in the tank and missed 315)

Deadlift has always been my strongest lift and looking at the squat video I need to get a few more inches of depth.

This morning I felt a little sluggish and drained from the max attempts, so i just did a light arms, abs, and calves day.
x4
1. Tri set:

Skull crushers 105X4X12
Seated calf raises 140X4X20
Belt tucks* 65X4X12-18

*use a weight belt and hook it to a low pulley put legs in the loop lay on back and bring your knees and elbows together. This is an awesome ab exercise.

  1. Tri set:

Incline curls 30X4X8-12
Seated incline rope crunches: 45X4X8-14
One leg seated calf raises: 70X4X12

  1. Tri Set:

One arm supinated tricep extensions 25X4X10-12
One arm rope curls 25X4X7-10
Upper body medicine ball windshield wipers** 4 sets to failure

** Both hands on a medicine ball in the push up position move right hand off the ball o the right side then left hand off the ball to the right side reverse to left and repeat.

Got a decent ab and calf workout, my calves need more attention it is my goal to start hitting them more frequently, my tris were a little sore from chest yesterday and i didnt wanna blow my bi's cause I plan on working back tomorrow, so the arm workout was basically just for a nice looking pump :).

Again if anyone can explain how to load videos on my log i would appreciate that so i can get some feedback on my technique.


#6

235 bench press


#7

395 deadlift, forms a little shotty


#8

415 deadlift first time I got this off the ground


#9

squat form @ 225


#10

Did back today:

Deadlift:

135X5
205X5
255X5
345X5
385X1
415X1

Rack pulls:

315X5
405X5
415X3

Deadlift off box

135X5
185X5
205X4
205X4

Pull ups

BwX5

BW 25X4X5

One arm dumbell rows

95X4X6

Seated dual cable rows

120X4X8


#11

Had a great shoulder workout today, increased reps on every lift.

Standing OH press:

95X12
115X10
125X9
135X7

Push press:

155X5
175X5
185X3
195X3 PR

Unilateral dumbbell press:

55X8
60X2X5

Kettleball triset I reduced the rest by about half this workout:

Lateral raises, front raises, and a curl and press 18.6X3X8

Rear delt cable flies from knees:

12.5X4X10

Hang Snatch:

115X4X5
135X2

Did a little ab work at the end nothing really worth noting. I slept really well yesterday and ate a good amount of carbs. After being a carbophobe for a whole year I can really feel a huge difference in the intensity of my workouts when feeding my body properly.


#12

Decided to change up my routine a little bit and go with Superhero Complexes for a few weeks. I have ran this program before on a caloric deficit and saw great results in fat loss and maintained strength in all lifts while increasing in some, so I am very curious to see how well it works in a caloric surplus.

Bench Complex did 5 rounds:

  1. 1/2 Bench from pins:
    275X5

  2. Flat bench:
    195X5

  3. Speed dumbbell press:
    45X20 seconds

  4. Plyo push up at incline:

7

  1. Medicine ball throw and chase:

5KgX6

Deadlift Complex completed 5 rounds:

  1. Rack Pulls:

365X5

  1. Deadlift:

275X5

  1. Hang clean:

135X5

  1. Good morning jump:

135X6-8

  1. Broad jump series:

8

The deadlift complex really challenges my conditioning, I was absolutely exhausted during the middle f the third round. All of my lifts are up by at least 5-10 lbs since the last time I ran superhero and I am also completing all 5 reps.
I forgot how fun this program is I'm looking forward to continuing it, plus I feel great with the extra carbs in my diet, can't wait for my next session.


#13

Squat complex completed 5 rounds:

1/4 squat: 385X5
front squat on 18In box: 135X3-5
hang clean: 115X3-5
Jump squat: 32.5X8-10
box jumps 4ft: 8-10

OH complex completed 5 rounds:

OH press from eyes on pins: 155X5
Oh press: 115X4-5
Push press: 115X8-10
Speed dumbbell press: 35X15 seconds
Plyo Push ups feet elevates: 8-10


#14

Deadlift complex 5 rounds:

Rack pulls: 365X2-5
Deadlift: 275X5
Power cleans: 135X5
deadlift jump: 135X5-6
Broad jump: 8

Bench press complex 5 rounds:

1/2 from pins: 275X3-5
Bench: 195X5
speed dumbbell press: 45X20-30 seconds
incline plyo push up: 5-8

Little less on the reps today gonna contribute it to poor sleep and eating yesterday. I just could not force the food down yesterday and for some reason woke up an hour and a half earl and could not go back to sleep. Hopefully the sleep and food issue will resolve today.


#15

Decided to back off a little again today and work on some weak points and isolation exercises, todayI put the emphasis on muscles not getting slammed in the complexes: arms, calves, lats, and abs.

Triceps
Dips- BWX12 BW 45X8 BW 70X7 BW 90X5
CGBP- 135X12 185X11 225X5

Calves
Seated raises- 140X10-12X8
One leg seated- 45X10-12X4

Biceps
Pronated curls- 50X12X4
Rope curls- 60X8-10X4

Lats
Pull ups- BWX8 BW 25X5X5
Straight arm pull downs- 80X8-10X4

Abs
Incline rope crunches- 70X10-12X4
Ab roll outs- BWX8-10X4
jackknifes- BWx8-10X4


#16

Took a little break for some extra family time this weekend stayed active walking around the city and made sure to eat plenty. This is the first time I have taken 2 days in a row off in months. I felt tight and not ready this morning but after I started pressing the bar I felt great and started getting incredible pumps I have never looked bigger. Decided to drop the superhero crap and just go back to a linear progression model, it was just taking up to much space for the gym I lift at.

Chest today:

Flat bench

135X5
155X5
185X5
205X5
225X5
235X3
255X2

Incline DB press supersetted with 30lb flies in between sets

70X8
85X6
90X5
Unilateral
60X8
60X8
65X6

Weighted dips:

bwX5
Bw 45X8
Bw 70X 6
Bw 90X6

PLyo push up

3Plates highX10X4

Incline barbell press:

135X5
155X5
185X5
205X4