PDA

View Full Version : J.Cash's Powerbuilding Log


J.Cash
03-25-2009, 06:49 PM
My last log got shortened a couple of pages when it was moved so I thought I'd just start over with a new log.

About me:

Age: 16
Weight: ~153
Training time: 4 and a half months

Current Maxes:

Squat: 255
Bench: 140
Deadlift: 295

Okay, lets get this started.

J.Cash
03-25-2009, 06:56 PM
03/25/2009 - B2

CGBP

BAR x 10
95 x 5
115 x 3
120 x 1
130 x 2 - 1 rep PR
135 x 1 - 5 pound PR
145 x miss

Seated DB Shoulder Press

45 x 5 - 5 pound PR
45 x 7 - 5 pound PR + 2 rep PR

Dips

BW x 5
BW + 52 x 3 - 7 pound PR
BW + 54.5 x 2 - 9.5 pound PR
BW + 59.5 x 1 - 14.5 pound PR

Bent Over Rear Deltoid Flyes

30 x 12 - 2 rep PR
30 x 12 - 2 rep PR

Cable Tricep Pushdown

33 x 15 - 5 rep PR
44 x 15 - 5 rep PR

Take it easy,

Tyler

Joe
03-26-2009, 05:41 PM
Sorry about that. Grats on the PRs.

Samsuperjew
03-26-2009, 09:46 PM
looks like a nice log, what routine are you using?

J.Cash
03-27-2009, 04:53 PM
Sorry about that. Grats on the PRs.

No worries, and thanks.

looks like a nice log, what routine are you using?

Thanks.

I'm using a routine based around this:

http://docs.google.com/Doc?id=dd779rqx_39cjndpvdj&hl=en

with a few modifications as I have moved along - finding what works, etc.

J.Cash
03-30-2009, 05:57 PM
03/30/2009 - A2

Deadlifts

135 x 6
185 x 3
205 x 1
225 x 1
275 x 1
295 x 1
300 x 1 - 5 pound PR
280 x 3 - 2 rep PR

Neutral Grip Pullups

BW x 5
BW + 47 x 2 - 2 pound PR
BW + 52 x 1 - 7 pound PR

Leg Press

*Warmup*
374 x 15 - 3 rep PR

Lat Pulldown

100 x 8
130 x 10 - 2 rep PR
100 x 8 w/ very wide grip

EZ Bar Curls

35 x 12
45 x 12

Samsuperjew
03-30-2009, 07:47 PM
nice pr's man, your pullups are awesome, gj

J.Cash
04-06-2009, 06:11 PM
nice pr's man, your pullups are awesome, gj

Thanks, Sam.

04/06/2009 - B2

CGBP

BAR x 15
95 x 5
115 x 2
135 x 1
140 x 1 - 5 pound PR
145 x miss

Seated DB Shoulder Press

45 x 8 - 1 rep PR
50 x 0
45 x 5

Dips

BW + 25 x 3
BW + 59.5 x 2 - 1 rep PR
BW + 59.5 x 1

Bent Over Rear Deltoid Flyes

35 x 12 - 5 pound PR
35 x 10 - 5 pound PR

Had my first cooking disaster this morning. I was heating up the pan to cook my eggs, but I was out of butter to use to "coat" the pan, so I use generic Becel "oil," thats all it says on the bottle so I think: "why not?" So I unscrew the bottle and slowly pour the oil on the pan, and right away smoke starts to form, I'm thinking alright lets get those eggs on. But out of f*cking nowhere, the pan lights ON FIRE! So there I am in the middle of the kitchen with the pan in my hand thinking: "What the f*ck am I going to do?" So I run outside and start waving the God damned thing in the air to get the fire out, all the while the smoke alarm is blaring. I can't imagine what my neighbors thought looking out their windows to see a kid with a pan on fire waving it around like a damn fire signal.

Anyways, squats Wednesday and OH press Thursday.

Cheers,

Tyler

J.Cash
04-08-2009, 05:50 PM
04/08/2009

Squats

95 x 6
115 x 5
135 x 4
185 x 1
205 x 1
225 x 1
250 x 2 - 1 rep PR
255 x 1

^ Thought that the 255 was a PR, only now realized it wasn't.

Chinups

BW x 5
BW + 25 x 3
BW + 35 x 4 - 1 rep PR
BW + 35 x 3

GHR

2 x BW x 10 - 2 rep PR

BB Row

135 x 5
155 x 4
165 x 4 - 5 pound PR

Hammer Curls

40 x 9 - 4 rep PR
40 x 5

J.Cash
04-11-2009, 10:53 PM
04/09/2009

Flat DB Bench

*Warmup*
50 x 9
50 x 6

Seated OH Press

65 x 5
95 x 3
105 x 3
105 x 2 -->bad spot

Flat DB Flyes

25 x 12
25 x 10

Lateral Raise

15 x 15
15 x 12

DB OH Ext.

45 x 9

J.Cash
04-15-2009, 05:44 PM
04/15/2009 - A2

Deadlifts

135 x 8
205 x 1
275 x 1
225 x 1
295 x 1
315 x 1 - 15 pound PR

YES! Finally working with 3 plates!

Neutral Grip Pullups

BW x 5
BW + 52 x 2 - 1 rep PR
BW + 47 x 2

Leg Press

242 x 15
330 x 10
374 x 20 - 5 rep PR

Cable Row w/ Lat Pull - Close Grip, Palms Up

90 x 10
2 x 100 x 12

EZ Bar Curl

55 x 12 - 10 pound PR
65 x 5 - 20 pound PR

Toyed with me pre-workout nutrition today, and it seemed to work.
Finally hit 315, with more in the tank. I was able to generate some decent intensity for this.
I've come to a realization - life is fantastic. The people we meet, the challenges we face, the opportunities that lay ahead...love it.

Cheers.

Samsuperjew
04-15-2009, 07:15 PM
wow strong pr there on deads

Krol
04-15-2009, 08:33 PM
I've come to a realization - life is fantastic. The people we meet, the challenges we face, the opportunities that lay ahead...love it.

Definitely, love every second of it. Nice pr on the deadlift as well.

J.Cash
04-15-2009, 09:15 PM
wow strong pr there on deads

Thanks, buddy. I just really wanted it.

Definitely, love every second of it. Nice pr on the deadlift as well.

Thanks.

J.Cash
04-16-2009, 08:29 PM
04/16/2009

CGBP

BAR x 10 x 2
95 x 5
115 x 5
135 x 1
145 x 1 - 5 pound PR
135 x 2 - 1 rep PR

Seated DB Shoulder Press

35 x 8
45 x 7
50 x 0

Dips

BW x 6
BW + 59.5 x 3 - 1 rep PR
BW + 62 x 2 - 2.5 pound PR

Bent Over Rear Deltoid Flyes

35 x 15 - 3 rep PR
40 x 8 - 5 pound PR

Cable Tricep Pushdown

44 x 20 - 5 rep PR

Samsuperjew
04-16-2009, 08:32 PM
nice close grip benching, those are killer :/

J.Cash
04-27-2009, 05:06 PM
nice close grip benching, those are killer :/

Thanks bud!

04/27/2009

Flat DB Bench

40 x 8
40 x 5
50 x 10 - 1 rep PR
50 x 8

Seated OH Press

95 x 3
110 x 1 - 5 pound PR
115 x 1 - 10 pound PR

Flat DB Flyes

30 x 8 - 5 pound PR
30 x 5 - 5 pound PR

Lateral Raise

20 x 10 - 5 pound PR
15 x 18 - 3 rep PR

OH Extension - 2 handled bar

35 x 9
35 x 3

- I'm not sure what the name of this bar is. French....something?

J.Cash
04-29-2009, 05:59 PM
04/29/2009

Box Squats

BAR x 10
135 x 5
185 x 4
225 x 1
245 x 2 - 20 pound PR
255 x 2 - 30 pound PR

Chinups

BW x 5
BW + 25 x 1
BW + 42 x 3 - 5 pound PR
BW + 37 x 3

GHR

2 x BW + 10 x 5 - 10 pound PR

BB Row

135 x 5
155 x 3
170 x 3 - 5 pound PR
135 x 12 - 2 rep PR

Hammer Curls

40 x 6
35 x 6

J.Cash
05-11-2009, 05:13 PM
05/11/2009

Box Squats

BAR x 8
135 x 5
185 x 3
225 x 1
245 x 1
260 x 1 - 5 pound PR
265 x 1 - 10 pound PR

Chinups

2 x BW x 10

GHR

BW + 10 x 10 - 5 rep PR
BW + 10 x 10 - 5 rep PR

Cable Row - Palms up/close grip

2 x 110 x 10 - 10 pound PR

Curls

25 x 10

Krol
05-11-2009, 06:34 PM
You're progressing very nicely every workout. Keep hitting those PRs!

J.Cash
05-14-2009, 09:20 PM
05/14/2009

Flat Bench

BAR x 8
95 x 5
115 x 5
115 x 6
125 x 4

Seated OH Press

BAR x 5
95 x 2
115 x 1
95 x 5 - 2 rep PR

Flat DB Flyes

30 x 10 - 2 rep PR
30 x 8

Lateral Raise

20 x 12 - 2 rep PR
15 x 20 - 2 rep PR

OH Ext. w/ French

35 x 9

J.Cash
06-30-2009, 02:27 PM
Time to get this rolling again...

To keep things short, I've been pussying out of going to the weight room for, well, a long time. But I'm ready to put my nose to the grindstone and start smashin' PRs.

Strength and weight has dropped, but it'll come back soon enough.

I'm going to start EXMQ's routine and incorporate some AR days.


45 Degree L.P

LT: N/A
TT: 365 x 5, 365 x 10

Should've squatted first but rack was taken. Ended up repping out on the second set, NTF, though.

Box Squats

LT: 295 x 1
TT: 205 x 4, 205 x 4

Standing Calf Raise

LT: N/A
TT: 340 x 10, 340 x 10

Damnit, I'm so weak. W/e, I'm off to stretch and swim.

J.Cash
07-01-2009, 01:29 PM
BW Squats x 80: done over 2 sets
Stretching
Pipe rolling: 10-15 minutes
Swimming: 15-20 minutes

God damn pipe rolling HURTS!

J.Cash
07-02-2009, 01:28 PM
Flat Bench

LT: N/A
TT: 115 x 6, 115 x 6

Decline Bench

LT: N/A
TT: 95 x 6, 95 x 6

This movement felt very awkward for the first set, but by the second set it felt a little better.

Dips

LT: N/A
TT: BW + 25 x 5, BW x 8

Going to have to stick with BW dips next time until I can get all 10 reps on both sets.

Lateral Raises

LT: N/A
TT: 15 x 10

Feels good to be back in the weight room again. I gotta get these poundages up.....I feel like such a dink

J.Cash
07-03-2009, 09:43 AM
Elliptical - 15 minutes
Push ups x 30
Soft Tissue Work
Pipe Rolling
DC Towel Exercise

J.Cash
07-04-2009, 11:23 AM
Deadlift

LT: 315 x 1
TT: 225 x 5, 225 x 5

GHR

LT: N/A
TT: BW x 12

DB Row

LT: N/A
TT: 80 x 4, 80 x 4

Reverse Grip Narrow Grip Pulldown

TT: 80 x 6, 80 x 6

Hammer Curls

TT: 25 x 10

PRs start rolling in next week.....

J.Cash
07-06-2009, 10:44 AM
Sunday Night: Epsom Salt Bath and Heating Pad
Weighted Incline Walking - 14 min (~5 min. uphill)
Contrast Showers

Going to do some pipe rolling, stretching and RC work tonight.

J.Cash
07-07-2009, 02:57 PM
Box Squat

LT: 205 x 4, 205 x 4
TT: 235 x 4, 235 x 4

45 Degree L.P

LT: 365 x 5, 365 x 10
TT: 385 x 5, 385 x 5

Standing Calf Raise

LT: 340 x 10, 340 x 10
TT: 400 x 10, 400 x 10

PWO

Contrast Shower
Pipe Rolling
Static Stretching

This workout felt awesome. I feel the recovery work I am doing is really helping me out, also. I love everything about this game: the workouts, the nutrition, recovery days...LOVE IT!

J.Cash
07-08-2009, 10:09 PM
Weighted Walking - 14 minutes (~ 3 min. up/downhill)
Pipe Rolling
Heating Pad
Ice Bath - 8 minutes
RC Work

J.Cash
07-09-2009, 01:32 PM
Flat Bench

LT: 115 x 6, 115 x 6
TT: 115 x 6, 115 x 6

Decline Bench

LT: 95 x 6, 95 x 6
TT: 95 x 6, 95 x 9

Dips

LT: BW + 25 x 5, BW x 8
TT: BW x 8, BW x 6

Lateral Raises

LT: 15 x 10
TT: 20 x 10

PWO

Contrast Shower
RC Work
Heating Pad

J.Cash
07-10-2009, 11:56 AM
Weighted Walking - 15 minutes (~ 5 min. up/downhill)
Epsom Salt Bath
Soft Tissue Work
Crunches - 2 x 15
Leg Raises - 1 x 10
Pushups - 2 x 10

J.Cash
07-11-2009, 02:01 PM
Rack Pulls

LT: N/A
TT: 255 x 5, 255 x 5

GHR

LT: BW x 12
TT: BW x 15

DB Row

LT: 80 x 4, 80 x 4
TT: 80 x 4, 80 x 12

Reverse Grip Narrow Grip Pulldown

LT: 80 x 6, 80 x 6
TT: 90 x 6, 90 x 6

Hammer Curls

LT: 25 x 10
TT: 25 x 8, 25 x 8

J.Cash
07-14-2009, 12:34 PM
In the AM:

Elliptical - 20 minutes
Pipe Rolling
Soft Tissue Work

-----------------

Box Squats

LT: 235 x 4, 235 x 4
TT: 235 x 4, 235 x 12

45 Degree L.P

LT: 385 x 5, 385 x 5
TT: 385 x 5, 405 x 5

Standing Calf Raise

LT: 400 x 10, 400 x 10
TT: 390 x 10, 390 x 10

PWO

Contrast Shower

Quite possibly pussied out of a widowmaker on my second set of squats...f*ck. Whatever, I got my PRs and called it a day, god how I love squat days. I also forgot to slap on two fivers for the calf raise, nevertheless my form was cleaner with 390 than 400. Tonight I will probably be looking at some swimming or cycling in the woods - nothing too tiring.

J.Cash
07-15-2009, 03:46 PM
Yesterday Night:

Bike Ride - 23 minutes
Pipe Rolling

Today:

Elliptical - 20 minutes
Pipe Rolling
Soft Tissue Work
Swimming

J.Cash
07-16-2009, 05:04 PM
Flat Bench

LT: 115 x 6, 115 x 6
TT: 115 x 6, 120 x 5

Decline Bench

LT: 95 x 6, 95 x 9
TT: 105 x 6, 105 x 6

Dips

LT: BW x 8, BW x 6
TT: BW x 10, BW x 9

Lateral Raises

LT: 20 x 10
TT: 20 x 16

DC Broomstick

x 16

J.Cash
07-17-2009, 11:36 AM
Soft Tissue Work
Pipe Rolling
Static Stretching
Pushups - 2 x 10
Crunches - 2 x 10
Contrast Shower

Most likely some light swimming today as well.

J.Cash
07-18-2009, 12:48 PM
Deficit Deadlift - approx. 1.7" deficit

LT: N/A
TT: 235 x 5, 235 x 5

DB Row

LT: 80 x 4, 80 x 12
TT: 90 x 4, 90 x 8

GHR

LT: BW x 15
TT: BW x 18

Reverse Grip Narrow Grip Pulldown

LT: 90 x 6, 90 x 6
TT: 90 x 6, 90 x 10

Hammer Curls

LT: 25 x 8, 25 x 8
TT: 25 x 8, 25 x 13

The place where I usually do my ghetto GHRs was taken, so I just did my rows first - I reckon I will stick with the 90s next time and clean up the form a bit. Everything else felt fine and dandy...pumped for squats! :jump:

Going to see Lynard Skynard live @ Blues Fest tonight - should be a blast.

Cheers!

J.Cash
07-21-2009, 01:54 PM
Box Squat

LT: 235 x 4, 235 x 12
TT: 275 x 4, 275 x 4

45 Degree L.P

LT: 385 x 5, 405 x 5
TT: 405 x 5, 405 x 10

Standing Calf Raise

LT: 400 x 10, 400 x 10
TT: 400 x 10, 400 x 12

PWO

Contrast Shower

----------------

Good stuff. I'm quite certain that I am good for a 315 squat which was what my goal for the year was! I'm going to deload next week and find out for sure.

J.Cash
07-24-2009, 11:02 AM
Flat Bench

LT: 115 x 6, 120 x 5
TT: 120 x 6, 120 x 6

Decline Bench

LT: 105 x 6, 105 x 6
TT: 110 x 6, 110 x 3

Dips

LT: BW x 10, BW x 9
TT: BW x 8, BW x 7

Lateral Raises

LT: 20 x 16
TT: 25 x 8

Bench days blow. Taking the weekend off.

J.Cash
08-04-2009, 01:49 PM
Finished my deload.

Box Squat

LT: 275 x 4, 275 x 4
TT: 275 x 4, 275 x 5

45 Degree L.P

LT:405 x 5, 405 x 10
TT: 415 x 5, 415 x 5

Standing Calf Raise

LT: 400 x 10, 400 x 12
TT: 400 x 15, 400 x 15

J.Cash
08-05-2009, 09:53 PM
Weighted Walking - 17 minutes (5:30 up/downhill)
Salt Bath
Pipe Rolling
Soft Tissue Work
Crunches
Stretching

J.Cash
08-06-2009, 10:53 AM
Flat Bench

LT: 120 x 6, 120 x 6
TT: 125 x 6, 125 x 4

Decline Bench

LT: 110 x 6, 110 x 3
TT: 110 x 6, 110 x 8

Dips

LT: BW x 10, BW x 9
TT: BW x 10, BW x 9

Lateral Raises

LT: 25 x 8
TT: RH - 25 x 12, LH - 20 x 8

DC Broomstick

LT: x 16
TT: x 20

I am going to start to add weight to the dips and keep the reps around 5. I've also never experienced that sort of imbalance in my shoulders - weird.

J.Cash
08-08-2009, 12:41 PM
Deadlifts

LT: 225 x 5, 225 x 5
TT: 245 x 5, 245 x 5

GHR

LT: BW x 18
TT: BW + 10 x 5, BW + 10 x 5

DB Row

LT: 90 x 4, 90 x 8
TT: 90 x 4, 90 x 10

Reverse Grip Narrow Grip Pulldown

LT: 90 x 6, 90 x 10
TT: 90 x 6, 90 x 9

Hammer Curls

LT: 25 x 8, 25 x 13
TT: 30 x 8, 30 x 6

Back to BW GHRs for me. Received a nasty blood blister under a callus on my right hand after my pulls.

J.Cash
08-11-2009, 02:32 PM
Box Squat

LT: 275 x 4, 275 x 5
TT: 280 x 4, 280 x 4

45 Degree L.P

LT: 415 x 5, 415 x 5
TT: 425 x 5, 425 x 5

Standing Calf Raise

LT: 400 x 15, 400 x 15
TT: 400 x 20, 400 x 16

J.Cash
08-13-2009, 01:47 PM
Flat Bench

LT: 125 x 6, 125 x 4
TT: 125 x 6, 125 x 6

Decline Bench

LT: 110 x 6, 110 x 8
TT: 115 x 6, 115 x 4

Dips

LT: BW x 10, BW x 9
TT: BW + 25 x 4, BW + 25 x 4

Lateral Raises

LT: 25 x 12
TT: 15 x 10

^Less swing, more ROM

DC Broomstick

LT: x 20
TT: x 26

J.Cash
08-17-2009, 01:59 PM
Box Squat

LT: 280 x 4, 280 x 4
TT: 285 x 4, 285 x 4

45 Degree L.P

LT: 425 x 5, 425 x 5
TT: 435 x 5, 435 x 5

Standing Calf Raise

LT: 400 x 20, 400 x 16
TT: 390 x 15, 390 x 15

PWO

Salt bath and shower

J.Cash
08-19-2009, 11:16 AM
Flat Bench

LT: 125 x 6, 125 x 6
TT: 130 x 5, 130 x 3

Decline Bench

LT: 115 x 6, 115 x 4
TT: 115 x 6, 115 x 7

Dips

LT: BW + 25 x 4, BW + 25 x 4
TT: BW + 25 x 6, BW + 25 x 6

Lateral Raises

LT: 15 x 10
TT: 15 x 12

DC Broomstick

LT: x 26
TT: x 32

J.Cash
08-21-2009, 01:51 PM
Rack Pulls

LT: 255 x 5, 255 x 5
TT: 275 x 5, 275 x 5

GHR

LT: BW x 18
TT: BW x 8

Retooling form.

DB Row

LT: 90 x 4, 90 x 10
TT: 95 x 4, 95 x 4

Reverse Grip Narrow Grip Pulldown

LT: 90 x 6, 90 x 9
TT: 100 x 6, 100 x 6

Hammer Curls

LT: 30 x 8, 30 x 6
TT: 30 x 8, 30 x 8

J.Cash
08-25-2009, 11:23 AM
1/3 of my goals for the year accomplished.

Box Squat

135 x 6
5 min. treadmill
185 x 4
225 x 2
255 x 1
275 x 1
295 x 1
315 x 1

With room in the tank for a double or triple.

Finished with some leg presses with 225 and then left.

Deathpancake
08-25-2009, 04:06 PM
Weighted Walking - 17 minutes (5:30 up/downhill)
Salt Bath
Pipe Rolling
Soft Tissue Work
Crunches
Stretching

Damn. That is very impressive recovery work. What do you do for the soft tissue work?

J.Cash
08-25-2009, 07:06 PM
Damn. That is very impressive recovery work. What do you do for the soft tissue work?

Roll around on a tennis ball and hit the spots that I can't exactly get to with a pipe.

http://www.ironaddicts.com/forums/showthread.php?t=22091&highlight=myofascial

J.Cash
08-28-2009, 11:18 AM
5 min. treadmill

Decline Bench

Bar x 10
95 x 5
115 x 3
135 x 1
155 x 1

Was good for 165/170.

Deadlift

135 x 5
185 x 2
225 x 1
255 x 1
275 x 1
295 x 1
315 x 0

J.Cash
08-31-2009, 04:50 PM
Box Squat

LT: 285 x 4, 285 x 4
TT: 295 x 4, 295 x 4

45 Degree L.P

LT: 435 x 5, 435 x 5
TT: 445 x 5, 445 x 5

Standing Calf Raise

LT: 400 x 20, 400 x 16
TT: 410 x 15, 410 x 15

315 for reps is in my sight - aww yeah.

J.Cash
10-05-2009, 04:37 PM
Box squatted 365 today after 315 x 5
Pulled 295 x 5 the other day
Decline bench is approaching 185

Two more weeks until nothing but weight lifting!

DOA
10-05-2009, 05:22 PM
very impressive log, ill be following