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View Full Version : X FActor 31 SBPR Training Log comments and advice appreciated


DOA
05-13-2009, 08:00 PM
MAY 10 2009

Hello everybody 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
05-13-2009, 08:00 PM
MAY 11 2009

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
05-13-2009, 08:01 PM
MAY 12 2009

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 oatmeal 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.

DOA
05-13-2009, 08:09 PM
MAy 13 2009

Workout today none

Food eaten
Breakfast 3 packs of oatmeal with milk and whey
Lunch 1 Large Slice of Pizza
Lunch 2 Chicken Wrap (chicken and lettuce)
Dinner Pasta Shels with Ricotta Cheese (God i hate leftovers)
Snack 1 weigh protein shake
Snack 2 maybe just a bowl of special k and some yogurt

DOA
05-14-2009, 06:20 PM
MAY 14 2009

Workout today
Squat 3 x 5 250 120 second rest
Pullthroughs 3 x 10 80 90 second rest
Barbell Row 4 x 6 100 90 second rest
Dumbbell Curls 3 x 8 35's 90 second rest
Calf Raises 3 x 15 255 90 second rest
Rope Crunches 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

Food Today
Breakfast Bowl of Special k
lunch chicken sandwich + 3 perogies
dinner sandwich 1 3 steaks sandwich 2 2 steaks
snack 1 ricotta cheese cup
snack 2 whey protein shake mango

DOA
05-15-2009, 11:02 PM
MAY 15 2009

Workout today none

Food Today
Breakfast Bowl of special k
lunch steak and mushroom sandwich
dinner 3 ppieves of tilapia
snack 1 strawberry banana whey protein shake
snack 2 cottage cheese cup

DOA
05-16-2009, 10:30 PM
MAY 16 2009

Workout today
Bench Press 3 x 5 120 120 second rest -gunna move up 10 pounds
Incline Dumbbell Bench Press 4 x 8 55's 90 second rest- gunna move up to 60's
Dumbbell Military Press 3 x 8 40's 90 second rest- gunna move up to 45's
Tricep Pushdowns 3 x 10 60 90 second rest- gunna move up 10 pounds
Ball Cable Sit ups 10 reps
Cable Lying knee to chest 10 reps
Torso Twists right 10 reps
Torso Twist left 10 reps
Standing Weighted Side Bends 15 reps
Standing Weighted Side Bends 15 reps
Decline twist Weighted Situps To failure

Food today
Breakfast two sunny side up eggs with two pieces of bread
Lunch 2 chirizo sausages in a bun
dinner stouffers veal panini and uncle ben's instant rice ( i love stealing from work)
snack probably having a ricoota cheese cup before i go to bed

DOA
05-17-2009, 09:30 PM
MAY 17 2009

Workout none

Breakfast Bowl of special k
lunch lasagna
dinner lots of pork mashed potatoes beans and mushrooms
snack 1 apple fig bars 0 fat
snack 2 more pork and apiece of my zia's veal
snack 3 whey protein shake

Br0kenB
05-18-2009, 01:25 PM
Keep up the good work. This routine is simply AMAZING for strength, I have made so many nice gains. You can Squat a shit load more than me, too. Just eat clean and lift hard, you'll go far. I'll keep checking in.

DOA
05-18-2009, 02:18 PM
thnks man ill check back in on your journal to

DOA
05-19-2009, 05:18 PM
MAY 18 2009

Workout Gym was closed

Food eaten
Breakfast bowl of special k
Lunch pork in a pita
dinner subway sweet onion chicken terryaki
snack 1 whey protein shake
snack 2 ricotta cheese pita
snack 3 apple fig bars

DOA
05-19-2009, 05:37 PM
MAY 19 2008

Workout today
Deadlift 3 x 5 180 + 20 of bar 120 second rest -gunna move up 20 pounds
Leg press 2 x 10 295 90 second rest- gunna move up a plate 20 pounds i think
Lat Pull down 4 x 6 120 90 second rest switching to reverse grip lat pull down
Barbell Curls 3 x 8 20 lbs each side 90 second rest switching to preacher curl
Calf Raises 3 x 15 295 90 second rest moving up 20 pounds
Ab set
Ab set
Ab set
Oblique set
Oblique set
Grip Work

Food eaten
Breakfast bowl of special k
lunch chicken and potatoes
dinner turkey with broccoli
snack 1 turkey pepperettes
snack 2 whey portein shake peanut butter cup
snack 3 i unno something good

DOA
05-19-2009, 08:49 PM
so i am bored and this is what my current full workout looks like.

Day 1
Squat 3 x 5 270 120 second rest
Pullthroughs 3 x 10 100 90 second rest
Barbell Row 4 x 6 110 90 second rest
Dumbbell Curls 3 x 8 35's 90 second rest
Calf Raises 3 x 15 255 90 second rest
Ab set
Ab set
Ab set
Oblique set
Oblique set
Grip Work

Day 2
Bench Press 3 x 5 140 120 second rest
Incline Dumbbell Bench Press 4 x 8 60's 90 second rest
Dumbbell Military Press 3 x 8 50's 90 second rest
Skull Crushers 3 x 10 25 lbs each side 90 second rest
Ab set
Ab set
Ab set
Oblique set
Oblique set
Grip Work

Day 3
Deadlift 3 x 5 200 + 20 bar 120 second rest
Leg press 2 x 10 315 90 second rest
Chin Ups 4 x 6 BW 90 second rest
Barbell Curls 3 x 8 40 lbs 90 second rest
Calf Raises 3 x 15 295 90 second rest
Ab set
Ab set
Ab set
Oblique set
Oblique set
Grip Work

Day 4
Incline bench press 3 x 5 120 90 second rest
Dumbbell Bench Press 4 x 8 70's 120 second rest
Dumbbell Lateral Raises 3 x 8 20's 90 second rest
Tricep pushdowns 3 x 10 70 90 second rest
Ab set
Ab set
Ab set
Oblique set
Oblique set
Grip Work

Joe
05-19-2009, 09:34 PM
Just follow the routine, get stronger, pay attention to your diet, and keep learning. You'll be good to go.

DOA
05-19-2009, 09:51 PM
thnx for your input man

DOA
05-20-2009, 09:39 PM
Workout 2 day none

Breakfast bowl of specail k
lunch plate of penne and chicken wrap
dinner pork pita w/ tomatoes and shrimp and slice of pizza
snack 1 turkey pepperettes
snack 2 whey protein shake

DOA
05-21-2009, 05:47 PM
Workout today
5 minutes Cardio

Incline bench press 3 x 5 120 90 second rest gunna move up 10 pounds
Dumbbell Bench Press 4 x 8 60's 120 second rest gunna move up 5 pounds
Barbell Military Press 3 x 8 70lbs 90 second rest
Tricep pushdowns 3 x 10 60 90 second rest gunna move up 10 pounds
Ab set
Ab set
Ab set
Oblique set
Oblique set
Grip Work

5 minutes Cardio

Food Eaten
Breakfast bowl of special k
lunch chicken sandwich
dinner lasagna
snack 1 riccotta cheese
snack 2 whey protein shake
snack 3 ricotta cheese in a pita

president_fad
05-21-2009, 05:51 PM
Do u have a diet u follow?

DOA
05-21-2009, 09:52 PM
Not really man i just try to eat clean

DOA
05-22-2009, 06:12 PM
Workout today
none

Food eaten
Breakfeast bowl of special k
lunch 2 slices of pizza
dinner lots of sushi
snack 1 smalle slice of pizza
snack 2 whey protein shake
snack 3 cottage cheese

DOA
05-24-2009, 12:34 PM
MAY 23

Workout today
Squat 3 x 5 270 120 second rest staying the same
Pullthroughs 3 x 10 110 90 second rest move up 10 pounds
Barbell Row 4 x 6 120 90 second rest move up 5 pounds
Cross Body Curls 3 x 8 90 second rest
Calf Raises 3 x 15 255 90 second rest
Ab set
Ab set
Ab set
Oblique set
Oblique set
Grip Work

Food eaten
breakfast bowl of special k and cereal bar
lunch chorizo sausages
dinner 2 lbs of chicken wings
snack 1 uncle ben's rice

i really just didnt have the time for today to eat proper ill be back on it 2morrow

DOA
05-24-2009, 10:16 PM
workout today
none

food eaten
breakfast bowl of special k
lunch hamburger free from harvey's
dinner gnochhi (italian pasta)
snack 1 cottage cheese
snack 2 whey protein shake
snack 3 avacado spread on a pita

DOA
05-25-2009, 07:11 PM
workout today
abs

food eaten
breakfast special k and cereal bar
lunch capicollo sandwich
lunch 2 veal sandwich
dinner 3 chicken breast
snack 1 cereal bar
snack 2 whey protein shake
snack 3 cottage cheese

DOA
05-26-2009, 09:11 PM
Workout today
Bench Press 3 x 5 140 120 second rest only did 4,4,4 so i will stay the same
Incline Dumbbell Bench Press 4 x 8 55's 90 second rest prob try moving up to 60's
Dumbbell Military Press 3 x 8 45's 90 second rest prob gunna stay the same
Skull Crushers 3 x 10 25 lbs each side 90 second rest probably gunna stay the same
Ab set
Ab set
Ab set
Oblique set
Oblique set
Grip Work

Food eaten
Breakfast special k and cereal bar
lunch chicken sandwich and potato wedges
dinner pasta
snack 1 cereal bar and pizelle
snack 2 whey protein shake
snack 3 cottage cheese

DOA
05-27-2009, 06:53 PM
Workout today none

Food eaten
breakfast bowl of special k
lunch veal sandwich
dinner 3 chicken breasts
snack 1 homemade hummus and avacado dip with triscuits
snack 2 cottage cheese
snack 3 whey protein

DOA
05-29-2009, 07:28 AM
Workout today
Deadlift 3 x 5 200 + 20 bar
Leg press 2 x 10 315
Lat Pull down 4 x 6 135
Preacher Curl 3 x 8
Calf Raises 3 x 15 295
Pelvic Thrusts
Knee ups Crunches
Oblique Crunches left and right
Exercise Ball Plank
Side Plank left and right

Food Eaten
breakfast bowl o raisin bran
lunch chicken sandwich
dinner chicken an potatoes
snack 1 whey portein shake
snack 2 cottage cheese

Krol
05-29-2009, 03:57 PM
Good progress on your deadlifts so far. Keep it up.

DOA
05-29-2009, 10:05 PM
thnx man i had to start off real low cuz in the beginnig it felt like and awkward movement to me. But now i am getting the hang of it.

DOA
05-29-2009, 10:08 PM
Workout today
none

Food eaten
Breakfast bowl of raisin bran
lunch chicken sandwich
dinner chicken and dumplings
snack lots of warm chocolate milk

i had a sore throat and feel sick as a dog so i did not feel like eating proper foods today. I will forc myself to eat good 2morrow, i work so i can steal alot of food from them. :)

DOA
05-30-2009, 10:54 PM
workout
Incline bench press 3 x 5 120 90
Dumbbell Bench Press 4 x 8 65's
Barbell Military Press 3 x 8 70
Tricep pushdowns 3 x 10 80
Pelvic Thrusts
Knee ups Crunches
Oblique Crunches left and right
Exercise Ball Plank
Side Plank left and right

food eaten
breakfast bowl of mini wheats
lunch fettucini alfredo
dinner uncle bens rice
snack whey protein shake

once again sick

DOA
06-01-2009, 04:12 PM
May 31

Workout 2day
none

food eaten
breakfast mini wheats
lunch tortellini
dinner homemade pizza
snack cottage cheese

im still sick but will statrt eting fine tommoorw

DOA
06-01-2009, 09:26 PM
June 1 2009

Workout 2 day
abs + light chest

Food eaten
Breakfast bowl of mini wheats
lunch rice and ham
dinner polenta
snack 1 peanut butter protein shake
snack 2 cottage cheese on and avacado pita (sounds gross but isnt)

working out is gunna be tough for a while with the end of the school year

DOA
06-02-2009, 06:37 PM
June 2 2009

Workout DAY 1

Squat 3 x 5 250 ass to grass
Hyper extensions 2 x 10 all cables were taken
Barbell Row 4 x 6 120 gunna move up 5 pounds
Dumbbell Curl 3 x 8 switching up dumbell exercises every week is beingvery well received by my body
Pelvic Thrusts
Knee ups Crunches
Oblique Crunches left and right
Exercise Ball Plank

Food eaten
breakfast golden grahams w/ chocolate milk
lunch chicken sandwich
dinner fettucini
snack 1 cottage cheese
snack 2 whey protein shake

DOA
06-04-2009, 08:08 PM
June 4 2009

Workout today Day 2

Bench Press 3 x 5 150 20 lb increase from last week
Dips BW 4 x 12 felt very good, does n e one know where i can get a belt and chain
Barbell Military Press 3 x 6 100 lbs felt ok
Tricep pushdowns 3 x 10 80 felt very good

food eaten
breakfast bowl of golden grahams and apple cereal bar
lunch chicken sandwich
dinner shrimp and perogies
snack 1 italian cheese and crackers
snack 2 whey protein
snack 3 oatmeal

Krol
06-05-2009, 10:18 AM
20 lbs?!?! Awesome!

DOA
06-05-2009, 05:15 PM
ye the funny thing about that is that like an idiot i miscsalcualate the weight and thought i was doing 140. lol

kingkong
06-05-2009, 05:46 PM
nice man, least u proved to urself u can do more :)

DOA
06-05-2009, 09:40 PM
Workout today
played a game of football at school

Food eaten
breakfast bowl of mini wheats
lunch veal sandwich
dinner pizza and ravioli
snack whey protein shake
snack ill eat something else before i go to bed

DOA
06-06-2009, 12:26 PM
workout today

Deadlift 3 x 5 200 + 20 bar gunna move up as much as possible for next time
Leg press 2 x 10 315 gunna stay the same maybe add like 2 reps
Lat Pull down 4 x 6 135 after the four sets did 21's with half the weight
Preacher Curl 3 x 8 last week did the machine this week free weights
Calf Raises 3 x 15 295 really starting to become an annoying exercise
Pelvic Thrusts
Knee ups Crunches
Oblique Crunches left and right

will post my food at the end of the day

DOA
06-08-2009, 05:56 PM
workout today
light chest (chest shape movements like flies and pec dec) + abs

Smack
06-08-2009, 07:11 PM
No such thing as 'chest shape movements' as muscle shape is genetic, read the stickies.

T unit
06-08-2009, 07:12 PM
Squat- 260 3 x 5
Deadlift - 180 3 x 5

You need to squat lower

DOA
06-08-2009, 07:53 PM
kk man thnx my deadlift has gone up 40 lbs since, but anyways ill go below parralel on squats.

DOA
06-09-2009, 07:23 PM
June 9 2009

Workout today

Incline bench press 3 x 5 140
Dumbbell Bench Press 4 x 8 70's
Dumbbell Military Press 3 x 8 45's
Dumbbell Skull Crushers 3 x 8 25's
Pelvic Thrusts
Knee ups Crunches
Oblique Crunches left and right
Exercise Ball Plank
Side Plank left and right

Br0kenB
06-09-2009, 08:37 PM
Keep it up man, this is looking great. Nice Squat, mine is awful, haha.

DOA
06-11-2009, 06:26 PM
Squat 3 x 5 250 went lower than usually do
Pullthroughs 3 x 10 110
Barbell Row 4 x 6 140 switching to a dumbell move
Preacher Curl 3 x 8 90

imma switch barbell row to either dumbell row or chest supported row, what should I do?

DOA
06-12-2009, 03:17 PM
i played football at school during lunch and played fuckin sick lots of tackles and 3 td passes

DOA
06-13-2009, 12:02 PM
workout today

Bench Press 3 x 5 165
Dips BW 4 x 12
Barbell Military Press 3 x 8 80
Tricep pushdowns 3 x 10 70

weights felt really heavy so after i am done workout 3 and 4 I am going to deload
thought deloading was stupid but now i see its purpose