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LiftingAddict
12-23-2008, 05:05 PM
As many of you know I will begin training with IA soon, so I felt it appropriate to start a log.

Well I'm off to the gym and can't wait to talk with Wesley.

Later!

iron addict
12-23-2008, 05:06 PM
You CANNOT post your entire routine. Just highlights of it.

Wesley

LiftingAddict
12-23-2008, 05:07 PM
You CANNOT post your entire routine. Just highlights of it.

Wesley

O yes I'm well aware of that, I will just post PRs and stuff of that sort.

president_fad
12-23-2008, 05:09 PM
damn, i was hoping to steal your routine!

LiftingAddict
12-23-2008, 07:35 PM
12/23/08

Deadlift: 365 x 3, 385 x 1
If fresh I could have gotten 395 I think

SLDL: 225 x 6, 245 x 4 (PR)

Ab Work, Leg extensions 250 x 3 x 10

Calf raises, 2 plates x 3 x 15

slyfox115
12-23-2008, 07:42 PM
I'll be following along here. Nice pulling....next stop 4 bills!

LiftingAddict
12-23-2008, 07:52 PM
I'll be following along here. Nice pulling....next stop 4 bills!

Thanks bro, this will be my last workout before I talk to IA. I just wanted to get 1 last session of DLs in and see where my max was so I could accurately relay info to IA.

Thanks cant wait for 405!

LiftingAddict
12-25-2008, 03:41 PM
12/25/08

Dips: 55 x 5, 65 x 5, 75 x 5
Seated BB Shoulder Press: 135 x 5, 145 x 2, 155 x 1, 165 x 1, 175 x 1 (failed)
DB Hammer Curls: 55 x 2 x 8
Concentration Curls: 45 x 2 x 6

LiftingAddict
12-30-2008, 10:15 PM
12/28/08

Bench: 185 x 4, 205 x 2, 225 x 2, 235 x1, 245 x 1
Pin presses close grip: 185 x 4 x 6
Rows: 135 x 10, 185 x 6, 205 x 6
Lat Pull Down: Pronated 2 x8, Supponated 2 x 8
Tricep Pushdowns: 3 x 8 @ 80-100 lbs (elbows have been recently aggravating me making tricep work a pain in the ass)

LiftingAddict
12-30-2008, 10:19 PM
11/30/08

Had to work out at home b/c of circumstances outside of control so limited equipment.

Deadlifts: 185 x 12, 225 x 10, 265 x 15 (went to near failure b/c I only have 265 lbs of weight)
Tate Presses: 35 x 12, 40 x 8, 45 x 8
Calf Raises: 3 x 15
Curls: 100 x 8, 110 x 8, 90 x 12
Reverse curls: 70 x 2 x 8

Had a headache all workout, worked through it, but disappointed by workout in general.

adelman337
12-30-2008, 11:28 PM
Strong stuff in here, I look forward to seeing your progress.

LiftingAddict
01-03-2009, 06:07 PM
Strong stuff in here, I look forward to seeing your progress.

Thanks! Great encouragement bud. I saw your 315 x 4 very strong!!

1/3/09

Got maxes Today:

Squat: 315 (I'm betting this will shoot up considering I rarely squat as a result of hip problems, but high box squatting felt very comfortable)

Deadlift: 385 (felt easy, but wanted to play it conservatively)

Bench: 245..... I'm so mad and depressed at this number. My bench was 265 6 months ago. Overtraining + a bf cut has led to a 20 lb drop. Tricep and bench work has just felt not smooth of late. Can't wait to get started with IA's routine and get 315!

Rows: 5RM is 210, I believe I got 225 a week back but that form was so shitty I believe I was near shrugging it, so 210 is going to be my starting 5RM

LiftingAddict
01-05-2009, 02:37 PM
1/5/09

Have not recieved IA's routine yet, so I went ahead to complete my workout as planned.

Incline Bench: 175 x 2 x8, 175 x 6 (last 2 reps were assisted by spotter)
Dumbbell flat bench: 70 x 2 x 6 I felt shaky
Tate presses: 40 x 8, 30 x 12 triceps were alrdy feeling very fatigued, elbow discomfort is still there. I believe its in part from hyperextending my tricep tendon during football.
Calf Raises: 3 x 15
Side Bends (obliques): 70 x 2 x 12 on each side

B.Money
01-05-2009, 02:47 PM
Sweet, keep us updated on your progress with IA

LiftingAddict
01-05-2009, 08:21 PM
Will be deloading this week and will start IA's routine on Monday. I need to figure out how to structure the rest of this week before hand so that I don't go over board

adelman337
01-05-2009, 10:40 PM
Have you tried elbow sleeves. My elbow hurts all the time, and wearing those makes a huge difference. Worth the money.

monkee
01-06-2009, 09:21 AM
Have you tried elbow sleeves. My elbow hurts all the time, and wearing those makes a huge difference. Worth the money.

One thing I tried when I had some elbow problems in the past from too many pushups was a BandIT. I believe it is more for forearm type elbow pain than from the tricep, but my pain was on the tricep side as well and wearing this definitely helped.

LiftingAddict
01-06-2009, 04:52 PM
Have you tried elbow sleeves. My elbow hurts all the time, and wearing those makes a huge difference. Worth the money.

Thanks for the suggestion. I will look into that

Today I did some band work for rehab purposes. My front delt was giving me some pain today so I decided to do some band work for rear delts, as my front delts are overpowering. I also did a little tricep work on an orange band for hopefully some elbow rehab

LiftingAddict
01-08-2009, 09:58 PM
1/8/09

Deloading so did
Rack pulls:
135 x 15
185 x 10
225 x 10

2 x 8 curls

Light SLDLS

On a very EXCITING Side note! I recieved IA's routine today. Let me tell you this guy doesn't mess around, this thing is about a bezillion pages long. I read through it, but have a good deal of questions and things I need clarified. I can't wait to begin his program on Monday.

I plan on calling IA tomorrow if I have the time. Also this weekend I have to plan my diet out correctly so my macros are in line. I will begin recording my diet on fitday when I begin on Monday the 12th!

THIS IS TOO COOL HEHE!!

Billsterl
01-08-2009, 10:32 PM
on a uniqueness rating, what would u give it out of 10?

LiftingAddict
01-08-2009, 10:43 PM
on a uniqueness rating, what would u give it out of 10?

I'm not sure how to answer to this, but if this helps I have done every exercise he has prescribed except for glute-ham raises. I think the set up and progression and solid structure is what I need and am so excited about. Also having the guidance of someone who knows what the hell he is doing makes this so much easier.

B.Money
01-08-2009, 10:55 PM
Sweet! Best of luck man! Cant wait to see some progress going on in here!

LiftingAddict
01-12-2009, 05:57 PM
Day 1 with Wesley's Stuff!

1/12/09

Not sure how much I can post but...

Decline 225 x 3 for heaviest set
Did CG bench
By the time I got to military my shoulders were tired as hell and had to drop the weight much more than I expected

Some upper back and bicep work

slyfox115
01-12-2009, 06:21 PM
Good session LA........thats a lot of benching but as your form improves and you being to use your lats more in the benching movements, you should start to see your shoulder soreness improve.

LiftingAddict
01-12-2009, 06:40 PM
Good session LA........thats a lot of benching but as your form improves and you being to use your lats more in the benching movements, you should start to see your shoulder soreness improve.

Lucky enough it wasn't soreness, but just fatigue. I'm not used to putting military press with bench movements and as a result overestimated my strength, I also had a hard time checking the ego with the military, but then realized if I didnt id only be hurting myself

LiftingAddict
01-18-2009, 11:22 AM
1/14/09

Deadlifts: 305 x 3, 335 x 3, 375 x1 (supposed to be x3 but was too heavy)

LiftingAddict
01-18-2009, 11:23 AM
Box Squat: 255 x 6, 275 x 6 (10 lb PR!!! KEEP THEM ROLLING!!)

LiftingAddict
01-19-2009, 05:54 PM
1/19/09

Felt pretty wiped half way through my workout. The upper body program IA has me on is a lot more than I'm used to per day. For some reason my lower days are a lot less in my opinion. However, I still felt I had a great workout.

Speed Bench @ 65% 165x8x3

Id never done DB skullcrushers before and significantly overestimated my strength. Had to decrease weight each set which wasn't the initial plan.

DB rows were solid 100x3x10 last set I actully got 12 but form got iffy

I messed around with upright rows initially starting with 135 and then dropping down to 115 til I got the weight right. Also, since I didn't incorporate upright rows into my workouts I fumbled around with finding a comfortable grip width.

Overall I feel exhausted, but cant wait till wednesday.

Wednesday is deadlift day, but I've been having some pain in my lower back, just for caution reasons I'm going to do very low rack pulls just so my form isn't compromised at the lowest point. As a result of hip issues I can't get my ass low enough to get into a good position off the floor, so I will talk to IA about this, but I believe low rack pulls are in my best interest.

That is all for today!!

LiftingAddict
01-24-2009, 02:37 AM
1/23/09

Decline Bench: 210 x 5 (supposed to be 3 but did 5 on accident), 220 x 3, 230 x 3 (5 lb PR!! Plus was easy, I think I could have gotten a 4th)

Helikaon
01-24-2009, 06:13 AM
Good work man, IA's writing up my routine this weekend I hope, can't wait to begin. Congrats on all the PR's, like you said, KEEP EM ROLLIN!

LiftingAddict
01-24-2009, 02:02 PM
Good work man, IA's writing up my routine this weekend I hope, can't wait to begin. Congrats on all the PR's, like you said, KEEP EM ROLLIN!

Wow Thanks! Link me to your log! I want to see how you do also. What are your beginning stats?

LiftingAddict
01-26-2009, 05:02 PM
1/26/09

Box Squats: 265 x 6, 285 x 6(10 lb PR!!)

last 2 reps of 285 though were good morning ish though

LiftingAddict
02-02-2009, 03:14 PM
1/30/08

3 pin Rackpull: 315,335,375,385 x 3

LiftingAddict
02-02-2009, 03:15 PM
2/2/09

Decline Bench: 215x3,225x3,235x3(5 LB PR!!)

IA's routine is working great, making PRs on everything!

BTW diet slipped up pretty badly as a result of Super Bowl parties, clubbing, and fucking girls!!! LOL Anyways everything with moderation. I love girls almost as much as the gym =)

ktm_Wrench
02-04-2009, 12:18 AM
2/2/09

Decline Bench: 215x3,225x3,235x3(5 LB PR!!)

IA's routine is working great, making PRs on everything!

BTW diet slipped up pretty badly as a result of Super Bowl parties, clubbing, and fucking girls!!! LOL Anyways everything with moderation. I love girls almost as much as the gym =)


Damn just doin it left and right eh? ;)


I'm glad everything is working well for you. All the progress is making me curious!

adelman337
02-04-2009, 09:12 AM
making some great progress LA!!

LiftingAddict
02-04-2009, 03:15 PM
Great responses! Thanks guys

2/4/09

Box Squats: 275x6, 295x6, 315x6 (30 lb PR??!) Don't ask me how lol, but the weight felt super easy. This low volume IA has me on seems to work wonders for me!

LiftingAddict
02-07-2009, 12:19 AM
2/6/09

Okay today was my dynamic upper body day, or what I like to call it.

Incline DB bench went great! I did 80x8x8x6 which is a 5 lb PR from last week, which in my opinion is a big gain from last week.

Only thing that felt off was speed bench. Bar speed seemed slower than last week, might have been from not warming up as much as needed, and I almost impaled myself once by dropping the bar too fast. LOL

DB Rows were good, except the highest my gym goes is 100lb dbs so I couldn't up the weight. However, 100 lbs felt a lot easier, but my grip was a lot weaker on my left hand, usually I use straps, but I thought I make it harder by going strapless since I couldnt up the weight. Anyways right side def feels stronger, but imbalance isn't to apparent.

After 4 weeks of working with IA's routine I feel a hell of a lot stronger and look visibly bigger and I'm so fucking happy and loving every minute of it. Things are so much more simple than you could possibly imagine and guess what simplicity and medium volume is working great for me!

I will be maxing out next week and predict my Bench to increase 15 lbs, Squat up 40-50 lbs, and Deadlift up 30 lbs, Rows up 15 lbs!

So this are what my lifts should look like:

Bench: 245 -----> 260
Squat: 315 -----> 355-365
Deadlift: 385 ----> 415
Rows: 210x5 ---> 225 x5

This is all after spending the last 4 months making no progress on anything upper body.

Once again Great Stuff Wesley!

-LiftingAddict

LiftingAddict
02-07-2009, 07:10 PM
Had a basketball game today so basically moderate cardio for an hour, but I think my body is used to it so no worries.

I have extremely bad doms from friday's workout and am loving it. I feel like im growing as we speak.

Okay guys feel free to drop in and pick my brain, haha, im getting lonely in here =)

sickonstorm
02-07-2009, 11:29 PM
hmmmmmms

LiftingAddict
02-09-2009, 06:39 PM
2/9/09

Maxed on Squats on Deadlifts today:

1RM for Squat was 365! Wahooooo 50 lb increase from month ago
However not so good news for deadlift. Dead lift didn't increase, kind of my fault, i messed up poundages and changed to rack pull mid month. Me and Wes decided to change things up to rack pulls this month. This should make my deadlift go up!

Great day though!

LiftingAddict
02-11-2009, 03:12 PM
2/11/09

Max day for bench and Row

1RM 255 for bench
vid upcoming.... weight felt heavy right off the bat. weight was feeling light a week ago doing heavy triples for decline bench, weight still not feeling light for flat bench though.

5RM 225 for barbell row (form iff)

My lunch was way off today. I had 5 pieces of medium dominos pizza that I grabbed from the fridge from family's dinner last night b/c I woke up late for school and had no money or time to prepare an acceptable lunch.

LiftingAddict
02-11-2009, 05:27 PM
Vid
http://i245.photobucket.com/albums/gg51/LiftingAddict/th_02-11-09_1216.jpg (http://s245.photobucket.com/albums/gg51/LiftingAddict/?action=view&current=02-11-09_1216.flv)

Dobermann
02-11-2009, 08:43 PM
Nice work LA and NEVER explain why you had to eat pizza! the only thing you should ever have to explain is why you havent :D

sickonstorm
02-11-2009, 08:45 PM
i think the eating bad is getting to me. i just learned ihave 202 cholesterals.

Dobermann
02-11-2009, 08:47 PM
i think the eating bad is getting to me. i just learned ihave 202 cholesterals.

Pfff is that all :D

LiftingAddict
02-11-2009, 11:35 PM
Nice work LA and NEVER explain why you had to eat pizza! the only thing you should ever have to explain is why you havent :D

HAHA! But if I did that all the time I'd start looking as handsome as you :owned:

Btw Thank you and I kid

LiftingAddict
02-11-2009, 11:44 PM
Just did some light cardio for 20 min so I don't tooo fat haha. Anyways I'm eating like 4k clean cals a day and am still hungry wtf!

I'm am just a fatass at heart LOL!

This week is going to be boring as hell..... IA has me doing an off week! Like that guy knows anything about training.! what the hell is an off day anyway, sounds foreign!

Craftyman
02-12-2009, 06:29 AM
Lifting Addict you are some kind of beast with the iron. What are your stats again? I saw your video of you doing 115lbs(!) dumbbell rows and I'm inspired to swap out my BB rows for dumbbell rows because it seems easier to keep good form.

Bench 250? Strong stuff, at this rate you'll be repping that in no time

Anyways I'm eating like 4k clean cals a day and am still hungry wtf!

4k?? and still hungry?! now I really hate you :soapbox:

Small question: does an off week mean you don't lift at all that week, or does it mean just deload weights? I haven't had an off week since Xmas break maybe that's bad...

LiftingAddict
02-12-2009, 05:03 PM
Lifting Addict you are some kind of beast with the iron. What are your stats again? I saw your video of you doing 115lbs(!) dumbbell rows and I'm inspired to swap out my BB rows for dumbbell rows because it seems easier to keep good form.

Bench 250? Strong stuff, at this rate you'll be repping that in no time



4k?? and still hungry?! now I really hate you :soapbox:

Small question: does an off week mean you don't lift at all that week, or does it mean just deload weights? I haven't had an off week since Xmas break maybe that's bad...

Thank you DUDE!
Haha I wouldn't say I'm a beast, lol I got some decent strength, but I don't think I'm top 20 in my school LOL!

I cant wait till I rep that dude!

Well an off week for IA's routine is basically max on all the big lifts and do nothing else, its killing me b/c i love to lift haha! But i am doing some streching, cardio, and rc work during the off week, just b/c i cant stay away from the gym haha!

LiftingAddict
02-12-2009, 11:14 PM
Gah I'm started to look fattish and then not working out this week is making me even more anxious Fack!

Dedicated1
02-13-2009, 01:01 AM
aren't you the skinny kid doing the bp in that vid?

LiftingAddict
02-13-2009, 03:28 PM
aren't you the skinny kid doing the bp in that vid?

I'm that kid, but I wouldnt say im skinny lol. Shitty camera so you cant really tell but I'm like 210 lbs 6'3" which isnt huge but I'm gaining bf and i dont like it.

Craftyman
02-13-2009, 06:54 PM
Thank you DUDE!
Haha I wouldn't say I'm a beast, lol I got some decent strength, but I don't think I'm top 20 in my school LOL!

I cant wait till I rep that dude!

Well an off week for IA's routine is basically max on all the big lifts and do nothing else, its killing me b/c i love to lift haha! But i am doing some streching, cardio, and rc work during the off week, just b/c i cant stay away from the gym haha!


Seems to me once you max a weight, you know you can do it so getting reps seems to come faster. I haven't maxed in a long long time though, so I don't know where I'm at. :pat:

Strong stuff, man.

P.S thanks for the BB row advice, I'll keep at them :)

LiftingAddict
02-15-2009, 06:53 PM
Did some heavy manual labor today and had a pretty intense basketball game. I hope this doesnt damper my workout tomorrow. Positive is basketball season is almost over

zpapa21
02-15-2009, 08:09 PM
I love playin some ball, only problem is it certainly cuts into recovery, especially when it comes to leg days. Strong bench LA, keep on truckin' man.

LiftingAddict
02-15-2009, 11:30 PM
I love playin some ball, only problem is it certainly cuts into recovery, especially when it comes to leg days. Strong bench LA, keep on truckin' man.

thanks papa will definately keep truckin! First workout is tomorrow I'm psyched :killtheimu:

LiftingAddict
02-16-2009, 06:02 PM
2/16/09

Okay for all of you guys who say Taking time off from the gym makes you stronger I hate you! Whenever I take a week off I come back weaker not stronger. Today I was not really used to the feel of weights and my body felt off!

But anyways.... Workout went well and had an extreme back pump!

Rack Pulls 4 peg, just below knee:

315 x 8, 315 x10

Abs
acessory work.

nygiants101
02-16-2009, 06:25 PM
2/16/09

Okay for all of you guys who say Taking time off from the gym makes you stronger I hate you! Whenever I take a week off I come back weaker not stronger. Today I was not really used to the feel of weights and my body felt off!

But anyways.... Workout went well and had an extreme back pump!

Rack Pulls 4 peg, just below knee:

315 x 8, 315 x10

Abs
acessory work.


SAME!!!!! check out my log i just started 5x5 today and came back so weak when it was suppose to be light day,

LiftingAddict
02-16-2009, 06:38 PM
SAME!!!!! check out my log i just started 5x5 today and came back so weak when it was suppose to be light day,

I think it helps with your CNS anyways. It probably felt kinda of weaker b/c I had excessive cardio as a result of basketball the 2 previous days, either way only takes a few days to get back into things.

Formula8
02-16-2009, 06:45 PM
Keep at it man, eventually you will get to a point where strength doesn't drop of much or actually increases after taking time off.

LiftingAddict
02-16-2009, 07:08 PM
^^^^ Additionally I think my biceptors look smaller... Think ill need to do some pump sets tomorrow :D

adelman337
02-16-2009, 07:26 PM
Taking a week off is not for everyone, I do better with it though. Next deload try just going in mid week and do a few things to keep your body in the groove.

LiftingAddict
02-16-2009, 07:38 PM
Taking a week off is not for everyone, I do better with it though. Next deload try just going in mid week and do a few things to keep your body in the groove.

Thats what I normally would do, but just following IA's protocol. I maxed this week anyways. Wesley's routine hasnt steered me wrong yet, so ima keep truckin haha!

Thanks for input adel!

Dobermann
02-17-2009, 08:10 AM
Taking a week off is like taking unflavoured liquid fish oils i.e nasty but it's good for you :D

LiftingAddict
02-17-2009, 09:33 PM
2/17/09

25 min on tredmill:

w/ 25 lb backpack @ 3mph and 10 incline. Easy, but wanted to start out light.

LiftingAddict
02-18-2009, 03:35 PM
2/18/09

Okay some bad news today!! Bench didn't go up 5 lbs again this week! What a shame I was going to bench 500 by the end of the year at that rate!

Anyways....

Decline Bench: 220 x 3, 230 x 3, 240 x 2.5 (ARG I GOT STUCK!!! I hate missing lifts)

CG Paused bench is still kicking my ass

and then did upper back work!

Great session :D

O yeah after workout I decided to do 12 pullups b/c friend challlenged me that he could double whatever I did... sadly he did 25 easily!!

LiftingAddict
02-20-2009, 02:30 PM
2/20/09

Some speed squat work

Box Squats: 305 x 6, 325 x 5

I'm pissed off about missing my 6th rep on 325! I totally had it in me but my 4th rep was out of my groove and through my next 2 reps off a bit. No worries I'll get it next session.

Got kicked out of my school weight room today :( b/c there was no one there to "supervise" me.... LOL

anyways that sucked and I didn't get a chance to do my Pullthroughs. Not a biggie though, small accessory lift anyway.

O a video of me Curling 120 x 8 from wednesday's session (This is for you ArmyKid HAHAHAH :D)

http://i245.photobucket.com/albums/gg51/LiftingAddict/th_02-20-09_1320.jpg (http://s245.photobucket.com/albums/gg51/LiftingAddict/?action=view&current=02-20-09_1320.flv)

B.Money
02-20-2009, 02:41 PM
Good to see you giving the guns some attention haha, nice curling man, the squats will be cake next time.

LiftingAddict
02-20-2009, 02:43 PM
Good to see you giving the guns some attention haha, nice curling man, the squats will be cake next time.

Dude the gun show is coming to town next week, I had to brush up on my shootin :shoot9:

Craftyman
02-20-2009, 08:50 PM
Do you walk on the treadmill at school or at home? I feel like the cardio bunnies would stare if I was "walking" on one of their treadmills with some strange backpack on. LOL

also, curlz for da gurlz :D

don't ever go to rehab liftingaddict

LiftingAddict
02-20-2009, 11:49 PM
Do you walk on the treadmill at school or at home? I feel like the cardio bunnies would stare if I was "walking" on one of their treadmills with some strange backpack on. LOL

also, curlz for da gurlz :D

don't ever go to rehab liftingaddict

Hey so I walk on the tredmill at my house, but I would do it at my gym if I didn't have the tredmill.

On that note, tonight I completed about one of the hardest low intensity cardio sessions I have ever done.

Walked for 25 minutes at 3pmh and 10 incline with a 50 lb plate in my backpack. Shit that started to feel heavy at the end!

Crafty plz explain the rehab part? :D

Edit: went out with friends and cheated and had the Angry Whopper.... well lets just say it looked better on the commercial

LiftingAddict
02-21-2009, 02:37 PM
I decided to start taking some pics of what I like to eat so maybe we can throw some ideas off each other and you guys can suggest improvements if you see need be!

Okay by far one of my favorite meals! This is a beans/tuna/cheese/hot sauce combo. It sounds disgusting but trust me it takes Great!

http://i245.photobucket.com/albums/gg51/LiftingAddict/02-21-09_1320.jpg

1/2 cup black beans, 6 oz tuna, 1/2 cup cheddar cheese, w/ 2 cups of milk

Protein: 95.5
Carbs: 84.5
Fat: 20

Total Calories: 921

I give it 9/10!!

B.Money
02-21-2009, 02:53 PM
oh god your right that looks disgusting, glad you like it though haha! This may be a good way for me to cover up that tuna taste!

Nice dish review!

AnyOldIron
02-21-2009, 03:05 PM
I give it 9/10!!

I don't :|

LiftingAddict
02-21-2009, 03:28 PM
LOL Yall hatin on my viddles!

Dedicated1
02-21-2009, 05:46 PM
that sounds way to complicated i believe in 2 ingredient meals, for instance rice + tuna = done

Dobermann
02-21-2009, 06:51 PM
Nice lifting LA..


P.S That meal looks like dog puke! where is the cake and lasgane!?!? :D

LiftingAddict
02-21-2009, 08:02 PM
The meal is really simple haha cook beans, add tuna + cheese!

Don't worry doberman I had burger king last night :D

LiftingAddict
02-23-2009, 03:14 PM
2/23/09

Okay so last week I did incline dumbell 80x8x8x6. Well I was thinking thats close enough to 3x8 so I decided to move onto 85 lb dumbbells. Well lets say I got rocked!

DB Incline: 85 x 7, x6, x 4
Will keep 85 lb dbs for next week and try and get 3x8 with 85 before i move to 90s.

First time doing barbell rows in a while and they felt very strong!

175lbs x 8 x 8 x 11 reps

Some other assistance stuff, great workout!

T.W.A
02-23-2009, 07:01 PM
Stick with the same weight untill you get the required reps
Some solid lifting by the way

Craftyman
02-24-2009, 02:11 AM
oh god it looks the same going in as when it comes out, doesn't it :D

LiftingAddict
02-24-2009, 10:34 PM
2/24/09

20 min of GPP Cardio: Backpack + 75 lbs done at 3mph and 10 incline

Shit was heavy!!! After 10 min I took a 3 min breather and then finished the remaining 10!

Dedicated1
02-24-2009, 10:40 PM
what the hell kind of back pack do you use?

LiftingAddict
02-24-2009, 10:46 PM
what the hell kind of back pack do you use?

Regular colombia 1, I'm afraid if i use any more weight its gonna break LOL!

O yeah so I have switched to a new routine with Wesley!

Now I'm going to do a 2 upper body/ 1 lower body day routine. Instead of upper/lower/upper/lower. I think my upper body recovers pretty fast and my hips can live without squatting every week!

Plus more bicep curls :D

Dedicated1
02-24-2009, 10:50 PM
nice im still on the lower upper lower upper, can't wait to start getting into some gpp, and since I no longer have a sled I think weighted back pack will be the next best thing.

LiftingAddict
02-24-2009, 10:53 PM
nice im still on the lower upper lower upper, can't wait to start getting into some gpp, and since I no longer have a sled I think weighted back pack will be the next best thing.

Uh yeah... about that, I kinda decided to do the cardio on my own lol... probably should of ran it by Wes but.... wooops

btw any ideas to do dips without a dip belt?

Dedicated1
02-24-2009, 10:54 PM
if you have a belt for squats just buy a little bit of chain and a carribener 10$ max, and if you dont have a belt just get a shite one from walmart for like 20.

Dedicated1
02-24-2009, 10:55 PM
I'm just doing 45 mins of cardio on off days myself, although that is part of the routine.

LiftingAddict
02-24-2009, 10:57 PM
if you have a belt for squats just buy a little bit of chain and a carribener 10$ max, and if you dont have a belt just get a shite one from walmart for like 20.

good idea! I have a belt, so what kind of chain did you get? What would I buy at home depot?

Dedicated1
02-24-2009, 11:02 PM
most if not all chain will have a rating although as long as you get one made out of metal and of decent size its not an issue.

LiftingAddict
02-24-2009, 11:17 PM
Thanks for your help dedicated!

LiftingAddict
02-25-2009, 03:09 PM
2/25/09

Rack pulls from 2 inches below knees: 335 x 8, 335 x 9

After that my lower back was fried and it hurt to bend over lol (good hurt I think). Really lost all motivation after that. Did a few hanging leg raises and pullthroughs.

Billsterl
02-25-2009, 09:25 PM
way to get more reps on the second set lol

LiftingAddict
02-25-2009, 09:58 PM
way to get more reps on the second set lol

Crazy right :spin:

Dobermann
02-26-2009, 06:22 PM
Nice deads LA I find sometimes im stronger on my second set I think it's the CNS it gets more fired up...

LiftingAddict
02-26-2009, 08:14 PM
Nice deads LA I find sometimes im stronger on my second set I think it's the CNS it gets more fired up...

yeah thats definately what happens to me. My muscles get well-warmed up and ready to go after a set or two. Thanks dobe!

Anyways today I did 20 min Low intensity cardio + 75 lb backpack, 10 incline @ 3mph

Dedicated1
02-26-2009, 08:25 PM
LI at 3mph and a 10% incline, what kinda heart rate do you get from that?

zpapa21
02-26-2009, 08:29 PM
Nice work on the deads LA! I am sure his HR is around 130+ even with the slow pace because of the weighted backpack.

Dedicated1
02-26-2009, 08:30 PM
i can get my heart rate up to around 170 with 10% at 3mph let alone a 75lb weight.

LiftingAddict
02-26-2009, 09:03 PM
I dunno my heart rate was screaming at the end :D

Thanks papa!

I think Im going to add 10 lbs to the backpack each week until either my back breaks or the backpack does !!!

zpapa21
02-26-2009, 09:06 PM
i can get my heart rate up to around 170 with 10% at 3mph let alone a 75lb weight.

Are you serious? Seems quite high, that incline and speed combo isn't that taxing. Anyway good work LA, keep it up.

LiftingAddict
02-26-2009, 09:22 PM
Hey thanks papa!

Dedicated1
02-26-2009, 09:39 PM
that would be High Intensity then is what I was getting at, which would affect lower body gains if done to long or to often.

Craftyman
02-26-2009, 10:11 PM
hey! you got a picture! took you long enough :p

LiftingAddict
02-26-2009, 10:56 PM
hey! you got a picture! took you long enough :p

finally figured out ho to do it :D

o yea btw that was from my pre-bulk at like 205 ish

LiftingAddict
02-27-2009, 03:23 PM
2/27/09

Decline Bench: 220 x 3, 230 x 3, 240 x 3(5 lb PR YES!!!)

CG paused PR and Military PR

Lat and bicep work! Hit Pr on pulldowns! 190x5x6!! (5 lb pr)

LiftingAddict
02-28-2009, 06:38 PM
25 min walk outside w/ 75 lb backpack.

ThatArmyKid
02-28-2009, 07:17 PM
you will be in tip top shape for that hiking trip!

Dobermann
02-28-2009, 08:27 PM
Nice PR's LA! looking forward to seeing even more PR's on your new IA routine!

LiftingAddict
02-28-2009, 11:21 PM
Doberman thanks for stopping in and for the constant encouragement, it really helps to keep on going!

Yeah Jessie now 75 lbs doesnt even feel to tough, I'm just trying to build up functional strength outside of the gym. Next week Im going to bump it up to 85 lbs!

Dobermann
03-01-2009, 03:57 PM
Doberman thanks for stopping in and for the constant encouragement, it really helps to keep on going!



Likewise bro :) Plus the lack of gayness in this log makes a refreshing change from Topnotchs one.

zpapa21
03-01-2009, 04:47 PM
Dobe you have to spread the trash talking everywhere, dont you? Keep up the solid work LA, you are in a very good position with IA providing you the guidance many guys your age need but never get when it comes to weightlifting.

LiftingAddict
03-01-2009, 05:27 PM
Yeah I'm loving every minute of these 3 months I have with IA. Its made training so easy and simple and more fun! Plus the progress is constant. After my time with IA is up, I'll still owe my progress to him for showing me the correct way to train.

zpapa21
03-01-2009, 05:31 PM
You don't plan to continue to work with him?

LiftingAddict
03-01-2009, 06:36 PM
You don't plan to continue to work with him?

I sadly cant afford his services.

LiftingAddict
03-02-2009, 04:10 PM
3/2/09

Flat Bench:
205 x 5
215 x 5
225 x 4.5 (Fuck this was supposed to be 5)

Bent Rows:
205x3x5 (easy)

DB Skullcrushers:
35 x 10,10,9,9 (5 lb PR I guess)

Db curls:
45 x 12,12,8

Lateral Raises:
35x4x8 (Was hard will keep weight the same next week)

Note: I feel much better and stronger for decline bench than flat. Last week 240 x 3 flew up on decline but this week on flat I couldn't get 225 x 5. O well, I'll get it next week. Rather disappointed. Back and Rows are feeling strong as fuck, will up the weight to 215 next week b/c 205 was cake. I swung a little too much on lateral raises, and will keep weight the same til I can get 35 with strict form or more reps.

Helikaon
03-02-2009, 07:45 PM
Wait wait wait, so you are training under IA, yet you just posted up a complete workout?

Am I missing something here or should you not be doing that.

Billsterl
03-02-2009, 07:58 PM
Wait wait wait, so you are training under IA, yet you just posted up a complete workout?

Am I missing something here or should you not be doing that.

hes not posting all of them

btw lifting addict, declien ime is alot stronger than flat, i mean i can do 30 more lbs decline CLOSE grip than flat with same reps

Dobermann
03-02-2009, 08:05 PM
Some nice rows there LA and dont sweat the flat you will nail the 5x next week..

LiftingAddict
03-02-2009, 08:14 PM
Wait wait wait, so you are training under IA, yet you just posted up a complete workout?

Am I missing something here or should you not be doing that.

I just posted 1 workout b/c I wanted to comment on it, if you have noticed I have only posted PRs in other posts.

Thanks for stopping by...:nonono2:

Hmm Billster no kidding dude! Decline and incline just feel more natural movement than flat.

Thanks Dobs

LiftingAddict
03-03-2009, 03:29 PM
3/3/09

20 min GPP Cardio:
BW + 85 lb backpack, 3mph @ 10 incline

Since I won't have enough time to get to abs/calves tomorrow I decided to throw them in today...
This wasn't part of the routine, but I decided to try something different for abs since I was just given general guidelines.

Abs:
Swiss Ball - BW x 30, 25lb x 20, 50 lbs x 12
Planks - 135 lbs (3 45's) Held for 1 minute, 180 lbs (4 45's) Held for 1 minute

Calves:
Standing calf raises: 2 plates each side x 15, 3 plates x 15, 4 plates each side 2x15

LiftingAddict
03-03-2009, 10:00 PM
Okay so I talked to IA today about my routine. Anyways we will be lowering my carbs b/c my mom has been calling me chubby lately and when she starts saying it must be true. Mothers never lie :D

Dedicated1
03-03-2009, 10:25 PM
what bodyfat you think you are sitting at.

LiftingAddict
03-03-2009, 10:44 PM
13-14 i'd guess

Dedicated1
03-03-2009, 10:46 PM
Uh, excuse me 12-14% is "chubby"? you realize dobermann is going to cry after reading that.

LiftingAddict
03-03-2009, 10:48 PM
Uh, excuse me 12-14% is "chubby"? you realize dobermann is going to cry after reading that.

yeah well I dieted down for 3 months before bulking and I see no reason lose definition and sex appeal while gaining strength. In my opinion, gaining strength is no reason to become a fat ass, i lift weights to look good all year round. Sure I'll sacrifice 3-4% bf for massing but once I reach 15% its kinda my breaking point. Different for different people, but I hate being fat.

btw dedicated u gotta try 85 lb backpack! That shit was horrible for the last 5 minutes!

LiftingAddict
03-04-2009, 03:24 PM
3/4/09

Box Squats: 275 x3, 315 x 3, 345 x 1.5 (wanted to get 3 here, but wasnt feeling it. Cardio from last night plus not squatting for 2 weeks did it)

Dropped down: 275 x 8 (Supposed to get 10, but again not feeling it)

Bad news today: Some girl threatened me with sexual harassment... I was shocked to say the least, today aint my day.

crusher777777
03-05-2009, 10:19 AM
Strong squats. Two weeks off of squats isn't bad, you'll be back up there in no time.

slyfox115
03-05-2009, 10:40 AM
Well all have bad days dude....just keep at it and keep eating :D. The rest will fall into place.

LiftingAddict
03-05-2009, 03:31 PM
Thanks sly and crusher!

Dedicated1
03-05-2009, 03:46 PM
how were you sexually harassing her?

Dobermann
03-05-2009, 04:05 PM
Uh, excuse me 12-14% is "chubby"? you realize dobermann is going to cry after reading that.

Im crying into a jelly doughnut :D

LiftingAddict
03-05-2009, 04:09 PM
how were you sexually harassing her?

She overreacted and honestly its too complicated to get into. Good thing is a talked to her today and everything is going to work it self out.:kiss2:

Dobermann
03-05-2009, 04:11 PM
She overreacted and honestly its too complicated to get into. Good thing is a talked to her today and everything is going to work it self out.:kiss2:

Bitch! glad you got it sorted though...

David1991
03-05-2009, 07:22 PM
Okay so I talked to IA today about my routine. Anyways we will be lowering my carbs b/c my mom has been calling me chubby lately and when she starts saying it must be true. Mothers never lie :D

13-14 i'd guess

*sigh*...

David1991
03-05-2009, 07:25 PM
yeah well I dieted down for 3 months before bulking and I see no reason lose definition and sex appeal while gaining strength. In my opinion, gaining strength is no reason to become a fat ass, i lift weights to look good all year round. Sure I'll sacrifice 3-4% bf for massing but once I reach 15% its kinda my breaking point. Different for different people, but I hate being fat.

btw dedicated u gotta try 85 lb backpack! That shit was horrible for the last 5 minutes!

man I say that shit and I get a thread of bashing about how I shouldn't worry about fat gain haha.

I've tried that backpack thing before too, I put in like 50lb. just to try it but it was killing my back so I just went to the sled (this was awhile back). I like the idea of a weighted vest though, the backpack just wasn't even

LiftingAddict
03-05-2009, 07:29 PM
David there seems to be a common misconception that 15-18% is not fat around here. I strongly disagree. To me, lean means 12% or lower, to each their own. Massing or "bulking" for many is an excuse to throw diet to the breeze and get fat, not me.

David1991
03-05-2009, 07:34 PM
David there seems to be a common misconception that 15-18% is not fat around here. I strongly disagree. To me, lean means 12% or lower, to each their own. Massing or "bulking" for many is an excuse to throw diet to the breeze and get fat, not me.

I couldn't agree with you more but say that to some people and they flip out. One of my goals when bulking is to stay under 15% and when I say that to some older people I get a whole thread about "your skinny just eat a lot and lift" which gets old pretty fast considering when I "just ate a lot" I was fat lol. Like you I want to look good most of the time and not have to worry about someone seeing me shirtless because "I'm bulking".

Dedicated1
03-05-2009, 09:04 PM
David your numbers aren't anywhere near where LA's are that's probably why no one is flipping out on him.

LiftingAddict
03-05-2009, 09:09 PM
David your numbers aren't anywhere near where LA's are that's probably why no one is flipping out on him.

Just b/c his numbers aren't where mine are doesn't mean he can't look good. There are plenty of people my age who are substantially weaker than me but who look good b/c they are lean. However, to get big there are certain sacrifices u must make.

T.W.A
03-05-2009, 11:02 PM
strong box squats for not feeling it

David1991
03-06-2009, 06:15 AM
David your numbers aren't anywhere near where LA's are that's probably why no one is flipping out on him.

Just b/c his numbers aren't where mine are doesn't mean he can't look good. There are plenty of people my age who are substantially weaker than me but who look good b/c they are lean. However, to get big there are certain sacrifices u must make.

Thanks thats close to what I was what I was going to say, it's not like you got fat to get as strong as you did and then decided to get lean and stay that way

(To any of the other guys reading this I'm not saying this like I think I'm right and your wrong, it's just my opinion that people shouldn't have to get above 15-17% bf in order to gain muscle)

LiftingAddict
03-06-2009, 03:27 PM
3/6/09

Wow... This workout today totally kicked my ass. I am so used to low reps like 3-6 for major lifts, that the 3x10 I did for 5 lifts today killed me. My muscular endurance sucks and after about rep 8 on anything im done, I believe I'm pretty fast twitch dominant, but who cares.

Incline Bench: 175 x10, 175 x 8, 165 x 7 Had to lower the weight because once again I picked too high of a weight, Will use this weight next week until I get 3x10.

Sidenote, my front delt was killing me today, its way to large and I need my rear delt to get bigger b/c its bothering my while benching, whatever its not a bad pain, just a lingering ache.

Lat Pulldown: 170 x 12, 11, 10

Overall the workout totally kicked my ass and my the time I did dips I could only manage body weight dips to complete my sets of 12. I let my ego get in the way a little today and also overestimated my strength.

When doing dips I get a pain in the middle of my chest, I have no idea what this is, and how do I correct this? If this pain persists I'll have to call wes and drop the dips.

Damn I'm tired!
The weather is so great today, I'm going to go chill outside for a while!

LiftingAddict
03-06-2009, 05:47 PM
Funny ass pic I made for my girlfriend when she asked for a pic LOL!

http://i245.photobucket.com/albums/gg51/LiftingAddict/73647d936f34243d8.jpg

LiftingAddict
03-06-2009, 11:46 PM
30 min cardio @ 3.5 mph 10 incline

Billsterl
03-07-2009, 05:08 PM
is the pain on dips near your sternum? i dunno whats the cause but taking in a full breath of air before u begin each rep might help

LiftingAddict
03-07-2009, 06:18 PM
is the pain on dips near your sternum? i dunno whats the cause but taking in a full breath of air before u begin each rep might help

yeah thats exactly where

LiftingAddict
03-08-2009, 08:03 PM
I thought Sunday would be a great day for a cheat meal in order to keep me sane being that I ate clean all week. Had a whole tombstone pepperoni pizza after my intense basketball game. So, good! :D

Dobermann
03-08-2009, 08:07 PM
Had a whole tombstone pepperoni pizza


Sweeeeeeeeeeeeettttttttttttttttttttt :D

LiftingAddict
03-08-2009, 08:23 PM
Haha !! I knew you would be the 1st to comment on that !

LiftingAddict
03-09-2009, 02:42 PM
3/9/09

Front delts were still sore from Friday's workout.

Bench: 225 x 4 (was very close to getting 5, spotter helped barely, but i cant count it b/c he touched it)

Rows: 215x3x5

Db Curls: 60x3x5

Other accessory work...

Overall: I'm disappointed with how my bench is progressing, my upper back is getting strong fast. Damn lanky arms and bench :(

Dedicated1
03-09-2009, 03:00 PM
looks pretty decent to me.

LiftingAddict
03-09-2009, 03:32 PM
looks pretty decent to me.

I can't help but wonder whats up... I have kids in my weights class who drink on the weekends, eat barely any protein, and make PRs every week. Idk if that is plain genetics or luck...

Btw the 205 x 5 felt rather heavy and i should have smoked that, def a result of going to heavy on friday, i will need to deload in 2 weeks.

Billsterl
03-09-2009, 06:02 PM
i wish i benched 225x5 lol

maybe 2 on a good day

nice work man

LiftingAddict
03-09-2009, 06:17 PM
i wish i benched 225x5 lol

maybe 2 on a good day

nice work man

It will come bro! and thanks very much! I don't know how some teens are so damn strong, without any knowledge.

LiftingAddict
03-10-2009, 10:51 PM
30 min LI cardio

Ab wheel from knees: 10 reps, 18 reps, 12 reps.

Craftyman
03-10-2009, 11:13 PM
sup buddy, slow down on the rows so I can catch up with you! :jk:

Hoops
03-10-2009, 11:13 PM
3/9/09

Front delts were still sore from Friday's workout.

Bench: 225 x 4 (was very close to getting 5, spotter helped barely, but i cant count it b/c he touched it)

Rows: 215x3x5

Db Curls: 60x3x5

Other accessory work...

Overall: I'm disappointed with how my bench is progressing, my upper back is getting strong fast. Damn lanky arms and bench :(

It's bench, who cares :)

Nice rows though.

LiftingAddict
03-10-2009, 11:16 PM
Rows are for Smoes :D... Bench gets you respect!

Craftyman
03-10-2009, 11:18 PM
Rows are for Smoes :D... Bench gets you respect!

:eek: curl monkey! :D

LiftingAddict
03-12-2009, 03:18 PM
3/12/09

So I was sick yesterday and did yesterday's workout today. I thought everything would be super weak and shitty, but boy I felt strong as fuck.

I havent deadlifted from the floor in about 4 months, so today I felt strongest ever and still had more in the tank at the end, but played it conservatively. Also b/c of my bad hips I had not been able to get my hips and butt low enough to get my dead form down. But I figured out that a medium sumo stance works great for me and allows me to keep great form, cant wait to hit deads again in 2 weeks.

Deadlifts: 315x3, 335x3, 355x3, 365x3, Think I could have gotten 375 if I didnt waste energy on other sets.

20 rep Squat: 135x20 (Lol Jessie I went with 135 b/c my legs were fried from deads.) :madflip:

accessory work...

Great Session!

LiftingAddict
03-12-2009, 04:52 PM
Just found out I got into Washington University's Business school wahoo!!

Billsterl
03-12-2009, 06:26 PM
Just found out I got into Washington University's Business school wahoo!!

congrats man!


nice deadlifts! definately not 385 anymore

slyfox115
03-12-2009, 06:30 PM
Congrats on the acceptance. Solid pulling too....what made you think you could do a WM after a deadlifting session? Just curious :D.

LiftingAddict
03-12-2009, 07:47 PM
Congrats on the acceptance. Solid pulling too....what made you think you could do a WM after a deadlifting session? Just curious :D.

There was no leg press so i had to substitute :nurse:

zpapa21
03-12-2009, 08:06 PM
Where are you from LA?

LiftingAddict
03-12-2009, 08:51 PM
Where are you from LA?

I live outside of Chicago, hbu?

zpapa21
03-12-2009, 09:08 PM
O, alright when you said you were accepted to Washington University I thought you mixed up the order and meant UW (as in the huskies). I am from the Seattle area.

LiftingAddict
03-12-2009, 09:43 PM
Oh no, Wash U is in St. Louis

LiftingAddict
03-13-2009, 03:20 PM
3/13/09

I'm feeling shitty and have almost no energy. I'm going to use my head this time and pass on today's workout and do it tomorrow if I'm feeling better.

Will move Monday's workout to Tuesday to allow for recovery.

LiftingAddict
03-14-2009, 06:29 PM
3/14/09

Incline Bench: 165x3x10 (5-10 lb PR)

Different gym so lat machine had different weights, the plates were just labeled 1-20. Last week I did 170x3x12, so today I had to guess.

Lat Pulldown: 13x12,14x2x12, 14x9 .... I'm guessing the plates were a little more than 12 lbs

Dips went a lot better than last week and so did shoulder press

Did not have enough energy to do anything curl wise.

GREAT WORKOUT! Kicked my ass! Loving it!

LiftingAddict
03-16-2009, 08:11 PM
Surprising.... but Wesley was right!

Not only will benching twice a week not help me progress faster but doesn't give me enough time to recover. So I will go back my upper/lower/upper/lower after talking to Wesley. I was making better gains on that anyway.

Should always just use your common sense!

Billsterl
03-16-2009, 09:48 PM
u mean the rotation like in SPBR?

yeah i found it worked best to my schedule and strength gains, and your inclines are niiiiiceee

LiftingAddict
03-16-2009, 10:48 PM
u mean the rotation like in SPBR?

yeah i found it worked best to my schedule and strength gains, and your inclines are niiiiiceee

Yeah, my front delts were getting to beat up from not enough rest to progress. That kind of rotation feels more natural.

Thanks about the incline :D what u inclining?

Billsterl
03-16-2009, 11:03 PM
Yeah, my front delts were getting to beat up from not enough rest to progress. That kind of rotation feels more natural.

Thanks about the incline :D what u inclining?

too embarassing to say

LiftingAddict
03-16-2009, 11:12 PM
too embarassing to say

o cmon!

LiftingAddict
03-17-2009, 03:15 PM
3/17/09

Deadlifts:
375 x 3
405 x 1 YES 4 WHEELS!!!!! 20 LB PR Time to edit the SIG!! WAHOOO
Then after 295 x 8

Squats:
185 x 10
225 x 6

Then did some shurgs, calve raises, abs.

SOO POOPED!

Dobermann
03-17-2009, 03:24 PM
fucking A!! nice work LA!! 4 wheels is legit..

T.W.A
03-17-2009, 07:15 PM
Awesome work LA, pulling 405 is sick!

HIThopper
03-17-2009, 10:21 PM
Great job LA nice pull man.

LiftingAddict
03-18-2009, 03:16 PM
Thanks guys!

3/18/09

Decline Bench: 225 x 3, 235 x 3, 245 x 3, 250 x 1.5
Was feeling strong on the 245 so i thought id give 250 x 3 a shot, but didnt rest long enough since i was rushed and was tired from the 245 x 3.

Lat Pulldowns: 195x5x6

other accessory stuff

LiftingAddict
03-18-2009, 11:31 PM
20 min LI cardio w/ 75 lb backpack @ 3 mph, 10 incline

LiftingAddict
03-29-2009, 09:41 AM
Spent the last week on a cruise eating healthy and getting a lot of protein. I believe I dropped a % of bf as well. Probably lost a little strength b/c I was working out every day on the subpar cruise gym. W/e getting back on my routine starting monday.

AnyOldIron
03-29-2009, 09:51 AM
I doubt you would've lost much strength in a week or so, don't worry about it.

LiftingAddict
03-29-2009, 11:59 AM
I doubt you would've lost much strength in a week or so, don't worry about it.

Yeah in the grand scheme of things its nothing!

LiftingAddict
03-30-2009, 03:41 PM
3/30/09

Decline Bench:
230 x 3
240 x 3
250 x 2

CG Paused Bench Press:
180x8
180x8
180x6

Military Press:
125x8
125x8
125x6

Lat Pulldown:
200 x 5 x 6

Great workout and I felt very strong for being away from the weight room for a week!

B.Money
03-30-2009, 03:54 PM
Nice lifting!

LiftingAddict
04-01-2009, 03:37 PM
4/1/09

Legs were weak today.. No idea why.

Squats:
275 x 6
315 x 3 (-3 reps)
225 x 15
225 x 12
225 x 10

SLDL:
150 x 18
150 x 20

Calve raises & ab work

LiftingAddict
04-03-2009, 03:23 PM
4/3/09

Speed Bench:
165x8x3 (Felt faster than usual)

DB Incline:
80 x 8 (felt too easy so went to 85s WOOT)
85 x 2 x 8

Barbell Rows:
195 x 8 (too easy)
205 x 8 (still too easy)
215 x 8 (last rep was iffy on form) will keep this wait for 3x8

Db skulls:
40 x 5
35x3x10

Not really making any progress on this lift, may switch it out for another tricep exercise. Doesn't really matter as long as my compounds continue to go up!

DB side lateral raises:
40x3x10

Great workout and 3 PRS

Billsterl
04-03-2009, 06:33 PM
nice prs on the bench day man, personally have little chance of pr's on bench days


and for the squats, how u liking the higher volume? were those 225 sets to set number of reps or close to failure?

LiftingAddict
04-03-2009, 07:34 PM
nice prs on the bench day man, personally have little chance of pr's on bench days


and for the squats, how u liking the higher volume? were those 225 sets to set number of reps or close to failure?

the reps were close to failure. I wasn't supposed to do them, but was angry my squat went down so much lol! I'm trying some high volume stuff out anyway currently.

Yeah with the benching i've just found something that works for me, so I usually can look forward to a 5lb pr or 1-2 rep Pr, its awesome :D

Samsuperjew
04-03-2009, 09:03 PM
nice pr's man, speed bench must be fun as hell

LiftingAddict
04-06-2009, 03:36 PM
4/6/09

Deadlift Day!! :D

385x3 (10 lb PR)
425x1 (20 lb PR and school record !!!! :D)
315x8

curls: 50dbx12, x9

ab and calf stuff

B.Money
04-06-2009, 03:38 PM
Nice work man!

LiftingAddict
04-06-2009, 10:34 PM
30 min walk

LiftingAddict
04-07-2009, 04:35 PM
3/7/09

Just fucking around but managed a 225 power clean, 20 lb PR!

LiftingAddict
04-07-2009, 04:51 PM
testing

ThatArmyKid
04-07-2009, 07:38 PM
u gone got yourself banned...

B.Money
04-07-2009, 07:41 PM
Uh oh... good job with the 225 clean though!

Craftyman
04-07-2009, 09:31 PM
Why was he banned? I liked that guy... (maybe too much advice?)

Joe
04-07-2009, 09:47 PM
He was banned for giving advice, he will be reinstated as he promised he'll just keep to his own log.

Craftyman
04-08-2009, 04:56 AM
He was banned for giving advice

I will keep this in mind :D

LiftingAddict
05-04-2009, 03:41 PM
I'm sorry mods. Joe and Wesley especially. Im glad to be back in this community, I missed it. Thanks for the second chance.

5/4/09

Deadlifts:
415x3 (10 lb PR) form was off on last one
355x7 (10 lb PR -1 rep) Will keep weight same next week

Some abs and calf work. And worked on uping my pullup total.

Max Pullups: 15 (+2 PR)

Body Weight: 207 in gym and looking leaner

I need to throw in another hammie exercise, but my school gym lacks anything i can use. Mb ill throw in some light SLDL, but I dont want to stress my lower back any more than it alrdy is.

Thanks again mods for letting me back.


O BTW!!
While i was gone I hit 275 for my max bench! FUCK YEAH!!

Second side note I think ill change to the SPBR routine. I was doing something similar wesley had me on, but i stalled lately and will just switch out a few lifts and change rep ranges, which is basically what moving to the SPBR will do. Basic concepts will stay the same. Has worked well for the last 4 months!

B.Money
05-04-2009, 05:48 PM
Nice benching and deadlifting!

LiftingAddict
05-04-2009, 06:04 PM
Nice benching and deadlifting!

Thank you bud

Joe
05-04-2009, 08:33 PM
welcome back.. grats on the prs

LiftingAddict
05-05-2009, 11:05 PM
Lower Back is feeling super sore. Was killing me during my 4 hour AP Test today lol. Stupid spinal erectors!!

Craftyman
05-06-2009, 03:28 AM
welcome back LA!

LiftingAddict
05-07-2009, 04:15 PM
Missed yesterday's workout b/c of AP Tests

5/7/09

Decline Bench:
240x3
250x3
260x2 (almost got the 3rd up, havent been eating enough lately)

CG paused:
190x8
190x8
190x7

Lat Pulldown:
220x5x6

Military Press:
140x8
140x7
140x4

LiftingAddict
05-09-2009, 07:09 PM
5/9/09

Box Squats:
305x8
315x8 (Hell yeah got my strength back!!)
225x20 (Finally got this widowmaker FUCK YEAA!)

Leg Curls:
160x8
190x8
190x7

1 set leg press (felt odd) 5 plates each side x10. Leg press hurts my hips.

Hyperextensions:
25x10
35x9

Calf and forearm work.

Samsuperjew
05-09-2009, 07:50 PM
nice squatting man! 20 reps with 225?!?!??

gj

LiftingAddict
05-11-2009, 05:56 PM
Thanks Sam ^^

5/11/09

Hurt my bicep/tricep on right arm wreslting on Saturday so I decided to quit early today. I also think its time for a deload.

Speed Bench: 175x8x3 Speed was really fast and good
Incline BB bench:
185x8
185x6
175x5
Harder than I thought it would be.

Seated Cable Rows: 210x3x8

Db Skullcrushers:
40x10
40x10
40x5 (tricep/bicep hurt so I just stopped)

klarko
05-12-2009, 11:25 PM
Strong lifts man, keep up the good progress.

LiftingAddict
05-14-2009, 03:35 PM
New Back Pics from last night (yes shitty quality)

http://i245.photobucket.com/albums/gg51/LiftingAddict/13-05-09_2127.jpg

http://i245.photobucket.com/albums/gg51/LiftingAddict/13-05-09_2127.jpg

LiftingAddict
05-15-2009, 07:28 PM
5/15/09

Decline Bench:
240x3
250x3
260x3 (5lb PR)
265x2.5

CG Paused Bench Press:
195x3x8

Military Press:
140x8
140x7
140x4

Military press isn't progressing may need to switch out lift or change rep range.

Lat Pulldown:
225x2x6

Bicep was still hurting so after 2 sets of Lat pulldowns I called it a day

Krol
05-15-2009, 08:06 PM
Good job on the PR. Hopefully you'll heal quickly.

Nelson
05-17-2009, 06:02 PM
good stuff in here LA. back is looking thick, keep up the good work!

LiftingAddict
05-18-2009, 03:06 PM
Thanks Krol and Monster!

5/18/09

Box Squat:
315x8
325x6, rested 30 sec then 325x2

235x17 (felt dizzy and pussied out on a few reps)

calf, forearm, and ab work.

Dobermann
05-18-2009, 03:11 PM
Nice Skwating LA LA :D

LiftingAddict
05-18-2009, 08:19 PM
Nice Skwating LA LA :D

Thanks Dobe!

Fucking A.... Squated today and I also had work. Fucking 5 hours of manual labor and I felt sick and like I was gonna blow chow... glad to be home.

neverfinished
05-19-2009, 03:12 AM
Thanks Dobe!

Fucking A.... Squated today and I also had work. Fucking 5 hours of manual labor and I felt sick and like I was gonna blow chow... glad to be home.

LOL i dont even like walking after squats

kingkong
05-19-2009, 04:54 AM
mate your huge :)

LiftingAddict
05-19-2009, 07:41 PM
Thanks for the kind words!
Wasnt able to get any bicep work in for a week, so did that today w/ some forearm and calf stuff.

BB Curls:
95x8
105x8
115x6

95x10

LiftingAddict
05-20-2009, 03:39 PM
5/20/09

HAHA So okay today our entire weights gym class lifted outside. We had no power racks so it made bb benching really hard lol...

Incline bench:
175x8
175x8

Tricep DB Extensions: (Switched from skull crushers)
85x7
75x10
75x10

I'm really weak in these in proportion to other people, I see good progress coming.

BB Rows:
175x10
175x12
195x9
135x20

Couldnt use as much weight as I wanted b/c I forgot my straps

Seated DB Shoulder Press:
50x3x10

Wanted to start out light on these to get a decent starting point.

All in All.... Great workout and got a good tan!! :D haha

LiftingAddict
05-24-2009, 08:13 PM
Couldnt get to the gym today.... Dad wouldnt let me go... Suckedddd

5/24/09

Dips:
75x3x5

Seated DB Shoulder Press:
65x8
65x8
65x5

1 arm rows:
105x6
125x6
95x16

forearm and abs.

Jay
05-24-2009, 09:38 PM
Looking good, keep at it!

LiftingAddict
05-26-2009, 03:02 PM
Short Term Goals are to rep 225x10 and bench 285x1

5/26/09

Flat Bench:
225x6
225x6
225x7

Lat Pulldown:
216x8
216x8
216x8

CG Paused Bench (Already gassed from the flat bench)
200x7
200x6

Tricep Extensions:
80x8
90x6.5

Great workout, only reason I lifted upper body again was b/c I didn't feel I got a good enough workout in on Sunday, plus lower body is still under question b/c of my job.

Ill probably do deadlifts on Thursday, see how I feel. I have this week off from work.

LiftingAddict
05-31-2009, 11:52 AM
5/30/09

Flat Bench:
235x5
235x5
235x6

Incline:
175x8
175x8
175x9

Cable Rows:
220x8
220x9
220x9
220x9

Curls: 45x2x8

Tricep Pushdowns: 8x15, 10x6

Abs

LiftingAddict
06-02-2009, 04:42 PM
Poor Workout today. Too damn tired from work, and lower back isnt as strong as it used to be b/c of stupid work.

Anyways....

Deadlifts:
365x5
365x3

Pullups:
BW + 25lbs x 6
BW + 25lbs x 6
BW + 25lbs x 6
BW + 25lbs x 5.5

Calf Raises:
4x20

Leg Press:
5 plates 2x10

leg extension and ab work.

kingkong
06-02-2009, 04:56 PM
nice lifts dude.
btw how heavy is 1 plate in USA?

B.Money
06-02-2009, 05:22 PM
1 plate is 45lbs

LiftingAddict
06-02-2009, 06:02 PM
Thanks guys, I need a new routine, this one is starting to bore me to death and I'm just not excited to hit the gym anymore.

Billsterl
06-02-2009, 07:41 PM
try 5/3/1, the high reps for me were a realllllllly nice break from low reps, been doing low reps ever since i started lifting last summer, i think i might stick to 5/3/1 for a lonnnng longgggg timeeee

ktm_Wrench
06-02-2009, 07:43 PM
Yeah, looks like you are in need of some 5/3/1 love. Switch between Triumvirate and BBB.

LiftingAddict
06-02-2009, 11:50 PM
Yeah but I'm willing to sacrifice my enthusiasm to get bigger/stronger. From what I've heard is that you progress a lot slower with weight using 5/3/1. Correct me if I'm wrong. But right now I'm gaining about 10+ lbs on my bench a month and really dont want to see that slow down.

But the program is very tempting! It looks super fun haha

Side note: Bad news today.... Went to a hockey game with my girlfriend, and some dude started saying ugly shit to her. I told him to stop or I would hurt him. He didn't. So I walked over and punched him in the face. I was ready for a full on fight, but the kid just stumbled over out cold.

Then I got arrested... O joy.

Nelson
06-03-2009, 12:10 AM
ahhh come on LA I think its time to jump on the 5/3/1 banwagon lol

B.Money
06-03-2009, 11:52 AM
5/3/1 only allows for less than 10lbs a month on bench? I thought it was 5lbs a week, shows how much I know.

Props for manning up for your girlfriend, but I guess I should supposed to say you should have just left--always a tough situation...

LiftingAddict
06-03-2009, 06:57 PM
5/3/1 only allows for less than 10lbs a month on bench? I thought it was 5lbs a week, shows how much I know.

Props for manning up for your girlfriend, but I guess I should supposed to say you should have just left--always a tough situation...

I'd rather get arrested then look like a pussy in front of my girlfriend.

I just was under the impression that 5/3/1 wasnt as optimal a strength program for an intermediate person like myself. Rather linear progression is still the fastest and most effective

sbigp92
06-04-2009, 07:37 PM
whats your age height and weight?

LiftingAddict
06-04-2009, 09:03 PM
whats your age height and weight?

18 and I weigh anywhere from 210-215.

6/4/09

Flat Bench:
240x5
240x5
240x5

Incline Bench:
180x8
180x8
180x5

Curls:
105x8
105x8
105x6

Overhead Tricep Extensions:
80x10
80x10
80x8

Military Press:
135x4
95x8
95x8 by then I was so spent

GREAT WORKOUT! & scored 2 hot girls phone numbers, will give them a call this weekend.

LiftingAddict
06-05-2009, 12:05 AM
Btw holy shit..... Day after those deads fucking sucked balls at work. Lower back fucking ached.... no more heavy deads for a while until I get to college, im just going to do high rep stuff.

Nelson
06-05-2009, 09:20 AM
strong benching LA.

high rep deads sound just as brutal as doing low reps.

LiftingAddict
06-05-2009, 09:13 PM
strong benching LA.

high rep deads sound just as brutal as doing low reps.

yeah but I can handle the workload, just not the stress that repping 400 brings

LiftingAddict
06-30-2009, 11:24 AM
First time doing upper body of any kind in about 3 weeks. Wrists were feeling really good. So I used the various cable machines to do as much as I could.

Did some cable curls, Cable crossover.

Also did a few cable rows and was able to go pretty heavy

did some flys and delt raises on the machine.

Abs and was done, felt great to get back in there.

sbigp92
06-30-2009, 11:53 AM
thats good that ur starting up again, how much strength do u think you have lost?

LiftingAddict
07-01-2009, 02:07 AM
thats good that ur starting up again, how much strength do u think you have lost?

I still have the cast on. So no idea. I'm guessing not much. Ive done enough to maintain, it will just take a few weeks to get my body used to lifting heavy weights again.

LiftingAddict
07-04-2009, 02:27 PM
7/3/09

Leg Press:
630 + machine x 2x10 (7 Plates each side)

Lat Pulldown:
15 plates x 3x8 (each plate = 12 lbs?)

Tricep Machine:
11 plates x4x8 (Only machine I could find that didnt make wrist hurt, I like it)

Couple sets for calves and couple sets for abs

LiftingAddict
07-08-2009, 10:23 PM
7/8/09

Deadlifts:
315x5
335x5

Lat Pulldown:
16x3x8

Tricep Pushdown Machine:
120x10
120x8
120x7

Leg press:
6 plates each side x 20

LiftingAddict
07-10-2009, 09:57 PM
Good News/Bad News

My wrist was able to hold up to bench pressing!

Bad news... I'm incredibly weak lol

Best set today was 135x20 and 185x7

Incline: 135x14, 135x7

A bunch of Bicep stuff b/c I was being OCD about my arms and then some tricep extensions.

Overall happy I can bench again, but frustrated that my strength is down so much.
B4 Injury I could do 245x5 fairly easily :/