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View Full Version : ~Jared's log to recomposition~


Jaredmh16
05-01-2009, 08:11 PM
Hey everyone, or no one, which ever way this thread turns out... This is going to be my first ever online log! Until now, I've been keeping all my training info in notebooks, but I've decided I could use the extra incite provided here. :p

I will be using IA's SPBR with all it's positive feed back. I hope it will be able to help me reach my goals, with the help of proper diet and rest of course ;)

Goals:
*Get as strong as possible, but also look like I workout.
*Recomp - using carb cycling to loose some bodyfat and gain lean mass
*Squat - 450
Bench - 350
DeadL - 500

Current Stats:
Hight - 6ft
Weight - 210
BF - 14%

Old 1RM (since I don't know my currents):
Squat - 395
Bench - 305
DeadL - 430

Sand Blaster
05-01-2009, 09:02 PM
IA's SPBR to start with....

SB

Jaredmh16
05-02-2009, 08:08 PM
Saturday 5/2

6min warm-up stationary bike

Bench:
2x8x45lb
1x5x135lb
1x3x185lb
1x1x205
1x1x225
3x3x255

Incline:
1x8x60
1x8x60
1x8x55
1x8x55
(lowered the weight because it was feeling heavy)

Military:
1x8x65
1x8x95
1x8x95
1x8x95

Skulls:
Triceps where alredy dead - skipped

Abs:
2x15xBW


First time I've had this much volume in some time, especially with the reps. The lactic acid was really starting to get to me.. haven't felt a burn like that in some time. :vollkommenauf:

Main lifts are take 3-4 rest between sets, and 2min rest for everything else.

That's about it for today's session :wiggle:

Craftyman
05-03-2009, 10:04 PM
wow you're pretty strong for your age, how long have you been lifting?

Jaredmh16
05-04-2009, 02:24 AM
wow you're pretty strong for your age, how long have you been lifting?

I've been training for about 1.5 years, just turned 18 in march.


Sunday 5/3

Rest day + a little cardio :letsdoit:

Jaredmh16
05-04-2009, 09:45 PM
Monday 5/4

6min warm-up stationary bike

Deadlift:
2x5x135
1x3x225
1x3x245
1x1x295
1x1x315
2x5x350
(thought I was going little light but it hit the sweet spot) :top:

Front Squat:
(water bottle broke spilled 16oz water on floor, had to stop and clean up)

Pull-ups:
1x7xBW
1x6xBW
1x6xBW

DB Curls:
1x12x40s (didn't look at the routine until after set)
1x8x45s
1x8x45s

Calfs:
3x15x135

Main lifts are take 3-4 rest between sets, and 2min rest for everything else

Still getting used to to the new gym and new routine. The water bottle thing really threw me off, but I didn't let it destroy the workout.. no reason to cry over spilled water :D

Jaredmh16
05-06-2009, 10:09 PM
Monday 5/5 + Tuesday 5/6

Both low carb, low calorie rest days

Monday I decided to buy some 5lb ankle weights and use them for morning cardio do help get my heart rate up.

Did 30min morning cardio on only BCAA's

Jaredmh16
05-08-2009, 01:00 AM
Thursday 5/7

6min warm-up stationary bike *maybe I should change this up :nonono2:

Squat:
2x5xBar
1x5x135
1x3x185
1x3x205
1x1x225
1x1x265
1x1x305
1x5x330 http://www.youtube.com/watch?v=Rhzltzi2LHU
1x3x330 http://www.youtube.com/watch?v=UxqDIYxEjrc
(puss'd out - no pins)

Pull-Threw:
1x10x90

Hypers: (don't have a GHR machine, and I didn't think I was doing PT's right)
1x10x+25
1x10xBW

Bent BB Row:
1x6x185
1x6x185
1x6x185
1x6x185

DB Curls:
1x10x45s (bringing down reps till 8)
1x8x45s
1x8x45s

Static Holds:
2x185 at 30sec

Main lifts are take 3-4 rest between sets, and 2min rest for everything else

I'm not used to doing more then one set for the heavy lifts, but I'll get better at picking the numbers. Also, I'm starting to bring carbs back into my diet, so glycogen shouldn't be an issue anymore. :nonono2:

I finally got some videos up, but it dosn't look like anyone's going to see them :mad:

Jaredmh16
05-11-2009, 07:52 PM
Been busy last few days and I haven't really had the chance to log-in (not like anyone was waiting on an update) :S

Anyways - since I fucked up at didn't rotate the workouts, I decided to take an extra rest day, an then just continue where I left off.

Sunday 5/10

6min warm-up stationary bike

Bench:
2x8xBar (ganna start using bar to mean 45lbs)
1x5x95lb
1x3x135lb
1x3x185
1x1x205
1x1x225
3x3x260

Felt pretty light! Forgot my camera though, so I'll take video next time

Incline:
1x8x60
1x8x60
1x8x60
1x8x60

Military:
1x8xBar
1x8x100
1x8x100
1x8x100

Skulls:
3x10x60

Abs:
2x15xBW

Good workout - nothing more I can really say... sorry no drama

Main lifts are take 3-4 rest between sets, and 2min rest for everything else.

Samsuperjew
05-11-2009, 08:05 PM
nice benchin man! i cant wait for vids

Krol
05-11-2009, 08:11 PM
I just watched your squat videos. Very impressive.

Jaredmh16
05-11-2009, 08:43 PM
nice benchin man! i cant wait for vids

Lol.. Now I'm nervous, I'll have some up next week

I'm sure the squat situation would have gone completely different if I had rotate the workouts. Giving my an extra two more days of rest :wallbash:

Jaredmh16
05-12-2009, 10:13 PM
Today's workout had me suprissed! I didn't think it would go so well with the one less day of rest, but it went pretty damn good!

Tuesday 5/12

Deadlift:
2x5x135lb
1x3x225lb
1x3x245lb
1x1x295lb
1x1x320lb
1x5x355lb http://www.youtube.com/watch?v=SV27a-z1SC4
1x5x355lb http://www.youtube.com/watch?v=e9C18lgXpTY

F-Squats:
2x10x95lb

Pull-Ups: (wide grip)
4x6xBW (210lb)

DB Curls:
1x8x50s
2x8x45s

Main lifts are take 3-4 rest between sets, and 2min rest for everything else.

Don't worry - I got videos for the deadlift maxs and I'll post them up later when I get home :nutkick:

Update: I got the videos up, but they're still being processed. First video is side angle, second is front angle and mostly just me fucking around with my straps :smash:

Samsuperjew
05-12-2009, 10:14 PM
nice deads man! in for vids

Jaredmh16
05-12-2009, 10:22 PM
nice deads man! in for vids

Thanks man! I really appreaciate the fan club :roll:

Edit: I see your another FL boy - nice to see so many Floridians here :patriot:

Samsuperjew
05-12-2009, 10:35 PM
Florida ftw


even though our schools suck

Jaredmh16
05-13-2009, 09:43 PM
I normally wouldn't fill a lifting log up with useless rest days, but I wanted to add some update info also.

Wednesday 5/13

Rest day - Did 30min morning cardio on BCAAs with 5lb ankle weights

Also I'm giving up on Carb Cycling.. I just can't work the days outs, its a lot more complected then I thought. :wallbash:

I'll be switching to TCD (timed carb diet) just to make it easier to follow.

Jaredmh16
05-18-2009, 01:15 AM
Sorry for no updates lately, been out enjoying my weekend and internets been down.

Friday 5/14

Incline Barbell Press:
2x8xBar
1x5x95
1x3x135
1x5x185
1x5x195
1x5x200
(First time doing Incline BB so I was playing with the weight)

DB Bench Press:
3x8x70
1x8x75
(Wanted to see if I could go heavier, stabilizers kicked my ass!)

Military:
1x6xBar
2x8x105

Tri-Pushdown:
3x10x100

First time doing most of these exercises in a LONG ASS TIME.. needless to say I was sore to the touch for days! However, that it shows me how much I needed these in my routine.

I think I've only tried doing Incline BB Press once before because I didn't like the angle. Well, I still don't. :o

The DB Bench Press showed me just how week my stabilizers have gotten! Hopefully, these will be the ticket to setting new PR's with my bench.

Jaredmh16
05-18-2009, 01:23 AM
Sunday 5/16

Squat:
2x8xBar
1x5x135 (Should I make this 3 reps and add in 1x5x95?)
1x3x185
1x3x205
1x1x235
1x1x265
1x1x300
2x5x330
(Sorry, no video - I didn't have my camera again)

GHR Lat Pull-down:
3x10x(-20lb)

Bent Row:
1x6x190
3x6x185

DB Curls:
2x8x50s
1x8x45s

Hmm.. I wish I could have took video for the GHRs, because for some reason my knees got raped!

Sorry about no videos today.. I'll definitely have it for benching on Tuesday though. :top:

Jaredmh16
05-20-2009, 01:41 AM
Tuesday 5/18

Bench:
2x8xBar
1x5x95
1x3x135
1x3x185
1x1x205
1x1x230
1x3x265
2x3x260 http://www.youtube.com/watch?v=fsfMyvXxA0Q
(Idiot didn't know how to lift the weight an almost pushes it on to my stomach :splat:)

Incline DB Press:
4x8x65

Military:
2x8x110
1x7x105 (my shoulders where dead!)

Skulls:
3x10x60

Suitcase Deadlift:
4x3x135 *each side*

About the bench.. I didn't have a spotter for the first rep so I didn't take a video. Since I didn't have a spotter I had to unrack the weight myself and lost tightness - I almost couldn't get the third rep. So, I dropped the weight and it felt like paper!!

I fucking loved he suitcase deadlifts!! Just felt like raw power every time I did it. I'm going to be doing these for a long time..

Krol
05-20-2009, 06:08 PM
Good improvement on the bench from last time.

KGM
05-20-2009, 06:21 PM
I fucking loved he suitcase deadlifts!! Just felt like raw power every time I did it. I'm going to be doing these for a long time..

I have just recently learned of them and they sound great.
I am doing side bends atm.
Would love to add suitcases and pitchforks to my routine in a cycle or two.
Big lifting on them suitcases btw.:top:

Jaredmh16
05-20-2009, 06:49 PM
Good improvement on the bench from last time.

Thank you! I wondering if I should try 265 for all reps next week or not. I should have been doing 265 this week, but not having a spotter threw my form off.

I have just recently learned of them and they sound great.
I am doing side bends atm.
Would love to add suitcases and pitchforks to my routine in a cycle or two.
Big lifting on them suitcases btw.:top:

Yea. The coolest thing about them though, is they don't just destroy your abs, they also work you grip and spinal erectors!

I can't find anything on pitchforks though.

Btw - It's my refeed day! I lovez carbs :wiggle:

KGM
05-20-2009, 07:21 PM
also called shovel lift. someone dropped off this beauty the other day in an ab topic
http://www.elitefts.com/documents/ab_training.htm
I was able to try out the pitchfork. Really works the core like crazy with even just a little weight.

Jaredmh16
05-20-2009, 08:55 PM
also called shovel lift. someone dropped off this beauty the other day in an ab topic
http://www.elitefts.com/documents/ab_training.htm
I was able to try out the pitchfork. Really works the core like crazy with even just a little weight.

Yea! That's where I got the suitcase deadlift from. I remember seeing that, but I don't really have the space to be doing that in my gym :rofl:

Jaredmh16
05-25-2009, 02:23 PM
Friday 5/22

Deadlift:
2x5x135
1x3x225
1x3x245
1x1x295
1x1x325
2x5x360

F-Squats:
2x10x100

Pull-Ups:
2x6xBW
1x8xBW
1x4xBW
(Did another set due to a lot of kipping last set)

DB Curls:
3x8x50s

Calf:
3x15x135 + Superset with jumping

Jaredmh16
05-25-2009, 02:27 PM
Sunday 5/24

Incline Bench:
2x8xBar
1x5x95
1x3x135
1x1x155
1x1x175
2x5x200
1x5x195
(Dropped the weight because it was feeling heavy)

Dumbbell Bench:
2x8x70
2x8x75

Press:
1x6xBar
3x8x95
(Dropped for added recovery from Tuesdays failed set)

Tri-Push:
3x10x130

Suitcase Deadlift:
5x3x135
(tried pitchforks, but it felt too weird)

Samsuperjew
05-25-2009, 02:31 PM
those are some solid inclines.... how do suitcase deads feel?

KGM
05-25-2009, 03:01 PM
I am loving the honest responsibility you are showing! Listening to you body and dropping the weight, and redoing your kipped chins. Worst thing about chins is the habit to kip... you really start to notice how bad when you video yourself! Great dead work and even with your drops good incline work also! Sorry to hear you didn't like the pitchforks though. Might have something to do with my shoveling work history that I like them.

Suitcases are wonderful on the obliques and as Jared noted before good for grip also. You should give them a go Sam.

Jaredmh16
05-26-2009, 10:37 PM
those are some solid inclines.... how do suitcase deads feel?

Like raw power.. Lol - It feels like side bends, but you don't feel like a pussy doing them.

I am loving the honest responsibility you are showing! Listening to you body and dropping the weight, and redoing your kipped chins.

Yea. I've spent a lot of time talking with some big/strong lifters an their advise. One of the best tips I was ever given was: listen to your body and not your ego.


Tuesday 5/26

Box Squats: (done with bench about 1in above parallel)
2x8xBar
1x5x95
1x3x155
1x3x185
1x3x205
1x1x235
1x1x270
1x1x305
2x5x335

Pull-Threw: (with rope)
1x10x100
2x10x90
(went 10lbs lighter to try getting my glutes/hams involved more)

Bent Row:
2x6x185
2x6x190
(back was done after these)

BB Curls:
2x8x105
1x8x95

Calf:
Forget about these xP

Umm... The box squats where crazy. I went all the way to the bench, stopped, then fired off. It's so much harder then using stretch-reflex like in conventional style! Glad, I started above parallel because I would have probably been stapled otherwise.

Pull-threws felt nice.. Didn't like the looks I was getting though - like "why is he pulling that rope threw his sweaty balls" kinda looks.

Excelled
08-09-2009, 09:06 PM
nice progress bro but I wanna tell you something bout your deadlifts, you are leaning too far back on the lockout and it will fuck up ur back later......watch out from that

Jaredmh16
08-10-2009, 12:38 AM
nice progress bro but I wanna tell you something bout your deadlifts, you are leaning too far back on the lockout and it will fuck up ur back later......watch out from that

Yea, thank you. It was my first time recording my deadlift, that other people were actually going to view and judge. I kept thinking about the lockout during the whole set and that's what happened. :/

I made a separate thread for people to see the video, an the excessive lean was addressed. Needless to say, that's the first time I've actually gone that excessive on the lockout.

Umm.. Update for this log - I haven't been able to get to the gym much, what with work, school, illness, est.. So, I've given up on it until I can get my priorities in check.

/thread