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DOA
05-10-2009, 10:22 PM
Hello everybody my name is Peter and this is my journal. i will start posting all my lifting info including diet and training. I am going to start mma in the summer and have been traing for that. I already have the raw athletic ability for contact sports so i would like to get bigger before i start my rigorous training.

I am 5'8 170 lbs. I am probably around 15% bodyfat. I walk/lightly jog 20 minutes every morning and go to the gym mon/tues/thurs/sat. On monday i use the primal edge core workout and on the remaining days i use IA's SBPR.

I have never done a 1 rep max and do not lift in kilos but these are the highest weights i have ever seen me do.

Squat- 260 3 x 5
Deadlift - 180 3 x 5
Bench - 180 3 x 5

Now the squat and deadlift i do with very good form but my bench form with 180 is crap. So now i use 120 and go all the way down to my chest pause all the way up pause. I feel it more in my chest now and feel that strength will follow quickly.

If i can i will post my diet of daily things i have eaten so you can critique that also. I am on workout 4 on the simple based power routine and my lifts are as follows. The reason some lifts may look small to you is because i do them with very good form but i will get them up their soon.

Squat 3 x 5 250
Pullthroughs 3 x 10 80
Barbell Row 4 x 6 100
Dumbbell Curls 3 x 8 35's
Calf Raises 3 x 15 255

Bench Press 3 x 5 120
Incline Dumbbell Bench Press 4 x 8 55's
Dumbbell Military Press 3 x 8 40's
Skull Crushers 3 x 10 25 lbs each side
Hanging Leg Raises 3 x 10

Deadlift 3 x 5 180
Leg press 2 x 10 295
Lat pull-down 4 x 6 150
Barbell Curls 3 x 8 20 lbs each side
Calf Raises 3 x 15 295

Incline bench press 3 x 5 120
Dumbbell Bench Press 4 x 8 60's
Barbell Military Press 3 x 8 25lbs each side
Tricep pushdowns 3 x 10 60
Weighted Situps 3 x 10

Thank you for reading and i hope I can put together a journal worth reading

DOA
05-11-2009, 06:47 PM
Food Eaten
Breakfast- Bowl of Special K with 2 cups 2 % milk, mutrigrain creal bar
Lunch- Steak Sandwich, Veal Sandwich
Dinner- Plate of Tortellini
Snack 1- Whey Protein Shake (Blueberries, Whey, 2% milk, 2% yogurt)
Snack 2 - I am going to have 3 packets of oatmeal with a scoop of whey in it with also 2 cups of 2 % milk

Workout I did my ab workout

5 minutes Cardio

Ball Cable Sit ups 10 reps
Rope Crunches 10 reps
Cable Lying knee to chest 10 reps
Torso Twists right 10 reps
Torso Twist left 10 reps
Standing Cable Crunch 10 reps
Left Side Oblique weighted Extension 10 reps
Right Side Oblique weighted extension 10 reps
Decline Weighted Situps To failure

5 minutes Cardio

Well this was my day of training tommorow i have workout four of the SBPR. Thanks for reading

DOA
05-12-2009, 06:41 PM
Workout Today

Incline Bench Press 3 x 5 120 gunna move up 5 lbs
Dumbbell Bench Press 4 x 8 gunna stay the same next wee 8,8,8,7
Lateral raises 3 x 8 20 ( got to page 56 of the thread and found out this was a suitable substitue to work the middle delts as my front delts were already tired
Tricep Pushdowns 60 gunna stay the same the next week 8,8,6
Weighted situps 3 x 10

Food Today

Breakfast 1 bowl of special k with cereal bar
Lunch Veal Sandwich with potato wedges
Dinner Pasta Shells with Ricotta Cheese
Snack 1 Whey Protein Shake Strawberry
Snack 2 Gunna have a bowl of patmeal before i got to bed

I am gunna post a picutre of myself before i started the program but i have to figure out how to make the data smaller.