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DOA
09-09-2009, 08:28 PM
Stats- 5'8" 170lbs body fat i have no clue maybe 14 % i wanna get caliper to measure soon
I will post monthly to see where i am at and alos measure my body parts. Chest, Arms, Calves, thighs and back

Ultimate goals
Squat 405 x 3 ( )
Bench 315 x 3 ( )
Deadlift 500 x 3 ( )
Squat 455 x 1 ( )
Bench 365 x 1 ( )
Deadlift 600 x 1 ( )

DOA
09-14-2009, 01:28 PM
Day 1 Warmup for squats and barbell row only
Squat
3 x 5 200lbs
Stiff Legged Deadlift
115lbs 3 x 10
Barbell Row
155lbs 4 x 6
Barbell Curl
80lbs 3 x 8

did not do calf raises because gym does not have calf raises machine or i could not find it

DOA
09-16-2009, 11:39 AM
i feel so stupid today i was going to the gym after class and i look at my lock and realize i forgot to bring my key, i should have really gotten a padlock, i am gunna start hooking mygym key to my house key so i never forget w.e ill just have to push bench day to friday

kingkong
09-16-2009, 05:22 PM
hahah, shit happens.

DOA
09-18-2009, 12:15 PM
Flat Bench day

Barbell Bench Press
warmup according to the chart rick made
3 x 5 170lbs (20lbs more than i thought i could do)
Incline Dumbbell Press i will stay at 65 until i can 8 rep all of them
8 x 70
6 x 70
7 x 65
7 x 65
Military Press
3 x 8 95lbs
Skull Crushers will stay at 75 until i can 8 rep all of them
8 x 75
7 x 75
7 x 75
Pulldown abs 2 x 10 60lbs
Hanging Leg Raises 2 x 10

Overall i think it was a good workout the flat bench was awesome Ia's warmup techniques are awesome, all the assistance work will get up their i really only care about moveing up the weight on the first exercise

also a little side note this was my first workout every using a free bar bench press, for that case i think that i did extremely my form didnt even break a bit only on the very last rep of 3 sets i went alittle slower but not alot to break my form. As you can tell i am extremely happy with todays workout and i owe it all to this website, IA is porb one of the mpst giving people posting routines for free, IA i promise during the summer i will strongly think about hiring you if you are taking clients. Thanks again, XFACTOR

LudiWithKnives
09-20-2009, 10:19 PM
xfactor when did you go on friday? i went there to do my deadlift pr.......if you heard loud obnoxious grunting and dropping plates.... it was me and my friend LOL

we went at like 3 30-5 30ish

DOA
09-21-2009, 01:40 PM
I warmed up for deadlift only
Deadlift 3 x 5 225lbs i used this because the plates i used were only in kilos and i could not figured out the conversion
Leg Press 2 x 310lbs
Pull ups 4 x 6 BW
Dumbbell Curl 3 x 8 30lbs
Leg Press 255 x 10 did not like doing it this way

Overall a pretty good workout I realized i don't really care about the single joint movements i will use small weight on these exercises I really only want to increase my weight on the big movements and the secondary compound movements. Next deadlift workout i will use the 25kg plates as the first plates and i will use regular lbs plates so i can easily calcutlate the numbers instead of using a conversion chart. ALso what i did was very easy so i can probably do 250lbs easy but i will moveup slowy.

Also to LudiwithKnives I went to the gym at 1030- 1200 so i probably see you. If you ever see some guy pacing back and forth with a beard and glasses between sets that is me.

And im pretty sure i saw vsvs at the gym, i saw an asian with lots of ear piercings and a weightlifting belt filling up his waterbottle as i was leaving the gym.

vsvs
09-21-2009, 03:36 PM
Why didn't you say hi? lol that sounds like me.

LudiWithKnives
09-21-2009, 04:55 PM
LOL yeah that sounds like him.... was he in red? XD

im gonna be there 1230-230 tomorrow

DOA
09-21-2009, 06:10 PM
@vsvs i didnt say hi because id ont know your name
@ Ludiwithknives ye he was in red and i go to the gym M W from 1130-1245 and on fridays i go from 1030 to 1145

LudiWithKnives
09-23-2009, 08:28 AM
wow you go so early LOL the earliest i go is like 12 30 on tues cuz i have all early classes

DOA
09-23-2009, 01:33 PM
Day 4
warmup according to chart
Incline Bench Press 3 x 5 140lbs
Dips 4 x 8 BW
Latreral Raises 3 x 8 15lbs
Tricep Pushdowns 3 x 10 70lbs
Pulldown abs 2 x10
Hanging Leg Raises 2 x 10

Pretty good workout i am done the first week and underestimated the weight for each main exercise. Today Incline Bench Press was very easy i am maybe gunna increase the pounds by 20 carefully. and keep the assistance work the same i will do the saem strategy for each workout. Pretty good workout. And i also definately saw vsvs this time i was walking out of the change room saw him and waited till he passed to see the piercings and i ditn want to yell HEY VSVS because it would be weird. Lemme know your name man.

DOA
09-25-2009, 01:38 PM
Day 1
Squat warmup according to chart
3 x 5 230lbs
LT 200 x 5

Stiff Legged Deadlifts
3 x 10 95lbs
used a different bar last time so I got the wrong poundage
LT 3 x 10 95lbs

Bentover Rows warmed up according to chart
4 x 6 180lbs edit: i put and 5lbs to much and i counted the bar as 45 so i could have even been using as much as 10 extra pounds which could eplain why my form wasn't perfect
LT 4 x 6 150lbs

Bicep Curls
3 x 8 80lbs
LT 3 x 8 80lbs

Seated Calf Raises
3 x 15 80lbs did not want to even bother changing the weight
LT could not find the machine

Overall a pretty good workout form on squat was good, form on bent over rows was a bit shaky but not enough to harm the exercise i will stay at the weight to get perfect form before i move up. Also the bicep curls were a little shaky on the last set but i will do the same for this exercise as well until i get perfect form. Squat was good will carefully increase weight by 5 lbs every week maybe even 10 if i feel good during warmups.

Side note- big faggot at the gym used the squat rack to do three sets of 10 with the empty bar with terrible form and made me wait 15 minutes, also this kid with the uglies ponytail ive ever seen only does pullups, every time i see him it is like 20 sets of pullups im guessing to failoure because he does not look like he is doing the same number,and during my rest i just stare aimlessly around the gym and this faggot gives me a dirty look, some people at the gym can be so obnoxious.

W.e put up some decent numbers and in the end that is what i was there to do

mickles
09-25-2009, 08:39 PM
Nice lifts man, you'll see great gains on spbr and it should help get you where you want.

We have the same lifts pretty much, except your higher bench :P

Keep us updated on your progress, and good luck man!

vsvs
09-25-2009, 08:48 PM
welcome to university. lol.

LudiWithKnives
09-25-2009, 10:56 PM
yo on fridays im probably gonna go during my 2 hour lunch now from 1130-130. probably not gonna enjoy working out so early LOL :(

DOA
09-28-2009, 01:32 PM
Day 2
Bench Press 175 3 x 5
LT 170 3 x 5

Incline DB Bench Press 50 lbs 4 x 8
LT 70 x 8 65 x 7 60 x 6 60 x 4 Believe me this was not planned

Military Press 3 x 8 95lbs
LT 95lbs x 8 x 8 x 6

Skull Crushers 3 x 10 ez curl + 50lbs
LT ez curl + 70 x 8 x 8 x 4 once again not planned

Hanging Leg Raises 2 x 10
Pulldown abs 2 x 10 70lbs

Decent workout i am now getting the point of this routine, accessory work is supposed to be accessry,not be using heavy weights. The only exercises i am looking to treat as the main ones for the day are bench and military press the rest will be using relatively light weight.
I will use this strategy for all the workouts. Also I am getting rid of isolation tricep work for Day 2 only because i feel that i get enough work in with the flat inc;line and military press. On day 4 I used lateral raises as my shoulder exercise so the isolation tricep work is needed in my opinion.

DOA
09-28-2009, 07:29 PM
I will be making slight changes to the routine not the exercises the rep and set schemes and also the order, so

Day 1 Squat 3 x 5, SLDL 2 x 10, Barbell Row 4 x 6, Barbell Curl 3 x 8, Calf Raises 3 x 15

Day 2 Bench Press 3 x 5, DB Incline 3 x 8, Military Press 3 x 5, Hanging Leg Raises 2 x 10, Pulldown abs, 2 x 10

Day 3 Deadlift 3 x 5, Leg Press 2 x 10, Pullups 6 x 3, Dumbbell Curl 3 x 8, Calf Raises 3 x 15

Day 4 Incline Bench Press 3 x 5, Dips 4 x 8, Lateral Raises 3 x 10, Tricep Pushdowns 2 x 10, Hanging Leg Raises 2 x 10, Pulldown abs 2 x 10

I dont think i have done anything to drastic i have just set the program to what i think is best for me and will give me the most progress.

Please someone let me know if im wrong!!!

DOA
09-29-2009, 04:22 PM
Alright after i am done with my superpump, I am going to be using the following supplements

- powerbars by power bar
- trisource protein by powerbar (whey, casein and soy all in one)
- creatine monohydrate
- glutamine
- also this whey powerder my mom buys me, unflavoured which is good because i add my own fruits and milk to give it flavour

I will use nothing else on top of proper diet and i should do well

Deadlifts 2morrow so pumped!
Also i was thinking on a squat rack can i put the pins at such a level where i can do floor presses and rack lockouts with? I don't see why not as long as i have enough room.

DOA
09-30-2009, 01:33 PM
I havent been posting warmups but believe me i am

Deadlift 3 x 5 275lbs
LT 3 x 5 225lbs don't get it wrong i seriously underestimated the weights last time

45 degree Leg Press 2 x 10 180lbs wow super easy
LT first time doing these on the 45 degree

Pull ups 8 x 3 BW i seem to do these with better form in this rep set scheme
LT 4 x 6 BW

Dumbbell Curl 3 x 8 35lbs
LT 3 x 8 30lbs

Seated Calf raises 3 x 15 80lbs didnt even bother loading the plates did whatever was their
LT did whatever plates were their

This was a good workout i will increase dealifts 5lbs a week as i think i have moved into the proper weight range. the leg press i am think of moving to 250 lbs for the remainder of the program until the deload and change it after my deload if i need to. Pullups felt much better and smoother full range of motion and slow and controlled. Seated calf raises are an awkward movement but i still feel them in my calves so it is working i am just using these to work out my calves somehow.

DOA
10-02-2009, 01:40 PM
Incline Bench Press
3 x 5 160lbs
LT 3 x 5 140lbs

Dips BW 4 x 8
LT BW 4 x 8

Lateral Raises 3 x 10 15lbs
LT 3 x 8 changed to 3 x 10 becuase the exercise is not as taxing

Tricep Pushdowns 2 x 10
LT 3 x 8 switching to 2 x 10 because tricep are not really a problem area to isolate for me

Rope crunches 1 x 10 60lbs, 1 x 10 80lbs
LT Pulldown Abs 2 x 10 70lbs

Hanging Leg Raises 2 x 10 i did really goodform on these
LT 2 x 10

Workout was above average really good form on all exercises, incline will be increased by 5 lbs a week until i need to increase every other week. Dips will be adding weight as soon as i can find a good belt. All the other exercises i will keep the same until my core lifts really go up.

Side note- on wednesday i did all my deadlifts, warmup and worksets and which was about 9 sets. Then when i went to the leg press i usually put my ipod and my key on my lapso i doesnt fall out of my pocket. I put my ipod on and then cannot find my key. I go over to the olympic platform and see it is not there. So i got to the change room and i see the keys hanging from my lock and i was relieved. TodAY AS IM GETTING CHANGE I AM LIKE i wont leave them there today. As i wac stretching i wanted to change the song on my ipod and went into 1 pocket and there was nothing i go in the ipod pocket and it is only my ipod so i am like fuck, i did it again. LOL it was funny to me at the time, and it was only funny because my key was in the lock both times.

LudiWithKnives
10-02-2009, 10:21 PM
LOL dont lose your locker key.......... youre gonna lose all your stuff in there man XD

mickles
10-03-2009, 12:13 PM
Nice workout man, strong inclines and yeah keep adding weight to it cause i'm sure you can do more. As for weighted dips, they will hit your tris/chest really good. Make sure you get a belt that's quality or else it might break which happens with the cheap ones. But yeah definitely invest in a dip belt so you can do weighted dips/pullups

DOA
10-05-2009, 01:32 PM
Squat 3 x 5 250lbs
LT 230 lbs 3 x 5

SLDL 2 x 10 135lbs
LT 3 x 10 95lbs

Bent over Barbell Rows 4 x 6 180lbs good form
LT 4 x 6 180lbs form needed improvement

Barbell Curls 3 x 8 75lbs
LT 3 x 8 95lbs terrible form

Seated Calf Raises 3 x 15 80lbs
LT 3 x 15 80lbs

Very good workout, now i will only increase squat by 5lbs a week as i have moved into the right weight range. SLDL will keep at 135lbs to keep avoidincreasing the intensity to high for this workout. Rows form was good so i will see how i feel next week to increase reps or weight. Curls were good and calf raises were normal.

Overall good workout, but i saw my arch enemy there and he fuckin just takesthe collars off of my barbell while i am away even though i had my water bottle and towel over my barbell, so when he was resting i just took them back, and when he complained i said "you don't like it do you" stupid fag doing suqats with a towel with 135lbs what a fag i hate that guy sop much because this i s not the first time thnat me and him have had a confrontation.

J.Cash
10-05-2009, 06:14 PM
Keep hammering away buddy!

DOA
10-07-2009, 01:35 PM
Barbell Bench Press 180lbs 3 x 5
LT 175lbs 3 x 5

Incline Dumbbell Press 55lbs 3 x 8
LT alot of different weights and reps lets just say i did poorly

Military Press 3 x 8 95lbs
LT 95lbs 3 x 8, 7, 6

Rope Crunches 2 x 10 90lbs
LT PUlldown abs 70lbs

Hanging Leg Raises 2 x 10
LT Hanging Leg Raises 2 x 10

Ok first off my spotter said that i could have prob done more than 5 reps on my last set as that was the only set i asked for a spotter, and i prob could have but until i go on a routine where it says to go to failure like a 531 i will only do the reps set out for the program. For the incline DB i am going to remove a set because this exercise really does nothing for me unless it is really heavy and seeing how i understand that you are not supposed to go heavy on accesory i will keep it at three sets. Now the military Press blew me away. Last week i could not even get 8 without struggling and this week i blew right throiugh that, i dont know if it was removing the last set of inclines or my form was a birt different(elbows tucked a bit more) but i did so well and once again tricep isolation was not needed because of all the pressing moves.

Very good workout. at least in my opinion!? Tell me what you guys think.

TimeForMass
10-08-2009, 03:02 AM
Good job with bench, i suspect we'll both hit 2 plates soon enough.

DOA
10-09-2009, 12:36 PM
Deadlift 290lbs 3 x 5 very last rep was hard will lower by 5 lbs next week to get perfect form on all reps
LT 275lbs 3 x 5

Leg Press 2 x 10 270lbs
LT 2 x 10 180lbs

Pullups 4 x 5 BW will do 4 x 6 next week
LT 8 x 3

Dumbbell Curl 3 x 8 30lbs very easy
LT 35lbs a bit of struggle at the end of sets

Calf Raises 3 x 15 90lbs
LT 3 x 15 80lbs

Pretty good workout, this hot girl was stretching in front of me during pullups and i didnt feel like doing the last set. I will decrease my deadlifts so i can do perfect from. Once again decent workout. I will switch to rack pulls after my deload which is gunna be next week i wanna see if my deadlift can increase from doing them infrequently. I have a question, do deadlifts need to be very fast on the way up or can i do it a moderate speed up and fast down because i think when i am doing it fast my back it rounding a bit.

DOA
10-09-2009, 07:59 PM
I realized i have to slow down the increase of weights on the main lifts, espc deadlift i am prob gunna get my self hurt if keep going this way. I gotta realize i cant add weight everyweek. So my lifts will look like this:
Squat 260- 250 was fairly easy
Bench 185- 180 was fine
Dealift 285- 290 was doable but form was suspect
Incline 165- still have to do it but 160 was easy so i should have no problem with 165 and maybe 170

After i am done the 4th week of workouts which is 5 more total workouts 2 inclines and 1 of everyhting else. I will go on a deload i am probably gunna go after every 16 workouts or 4 weeks, i guess its better to deload sooner rather than later after my last time doing the spbr i never deloaded from april to august. LOL pretty much had the same lifts for the whole summer and have already bettered them.

mickles
10-09-2009, 10:11 PM
Yeah if you sometimes have the same routine forever and don't change anything or take time off it's hard to progress. So deloading sounds like a sweet idea, i mean you ARE making progress.

How's your diet looking?

DOA
10-12-2009, 03:41 PM
You know what this deadlift thing has been bothering me for the last couple of days, i am going to move back down to 275 and do it with proper form. I dont know what my rush is to increase the weight, my goal is to have 300lbs by my bitrthday and it is obvious that i will do it before then but i feel like i want to do it as soon as possible and i shouldnt think that way. For bench i have taken my time and so have i for squat (it is really easy for me and i do go slightly below parrallel but not a2g).
After my deload i will take squat slower and i will aim to only increase my lifts by 5 pounds or if i dont feel right during warmups i will just do a couple extra reps per set. Sounds solid to me can someone weigh in on this if they read it please.

DOA
10-13-2009, 11:37 AM
wont be going to the gym today as planned, i will go 2morrow though, i dont usually go on tuesdays anyway so it really wont affect me. 5 more workouts until deload, i got some school work to do anyway during reading week so i can do some of that i guess

DOA
10-13-2009, 09:18 PM
I have read a couple of articles about form on certain exercises and i will lower the weight on some exercises s if you see the weight drop i will usually indicate it is because i had better form

Smack
10-14-2009, 08:22 AM
On what lifts?

DOA
10-14-2009, 02:01 PM
Ok good workout apart from incline

Incline Bench 165 x 5 165 x 4 160 x 5
LT 160 3 x 5

Dips 4 x 8 BW better form
LT 4 x 8 BW

Lateral raise 3 x 10 15
LT 3 x 10 15

Tricep Pushdowns 2 x 10 70lbs
LT 2 x 10 70lbs

Rope Crunches 2 x 10 100lbs
LT 2 x 10 90lbs

Hanging Leg Raises 2 x 10
Lt 2 x 10

Incline was terrible dont know what happened and i dont really like barbell incline anyway and i saw Incline dumbbell presses were a sub so i will switch to that as i like heavy DB presses better. Need a dip belt asap instead of increaseing weight i will add a rep to each set until i get a belt. This workout has informed me to try to go for 180 3 x 6instead of 185 3 x 5 i think that is better.

TimeForMass
10-14-2009, 03:40 PM
Incline was fine, on the brightside you just added 5lbs and only decreased in performance a little. CHIN UP

LudiWithKnives
10-15-2009, 09:57 PM
yo when are you coming tomororw? i pm'd you my number

DOA
10-16-2009, 02:40 PM
Pretty good workout

Squats 260lbs 3 x 5
LT 250lbs 3 x 5

SLDL 2 x 10 135lbs
LT 2 x 10 135lbs not really looking for progression on these

Bent over rows 170lbs 4 x 6 imaculate form
LT 180 4 x 6 suspect form

EZ bar curl bar + 30 3 x 8 wrist was hurting nd could not do dumbbells
LT did not do these

Calf raises 3 x 15 85lbs
LT 3 x 15 85lbs

Good workout, my wirst was hurting going into the workout and the only movement it did not hurt me on any of the movements except for dumbbells so i did not do them. I am icing my wrist maybe 5 times daily so it can me fine for monday's bench. I should be fine.

Side note on the way home picked up some creatine monohydrate and L-glutamine from fortinos. Also got a belt from Canadian tire. $45 belt on sale for 20 bucks! (6inch leather atlas)

Smack
10-16-2009, 03:02 PM
Nice squats.

DOA
10-17-2009, 11:24 AM
Thanks for stopping by, squats are just a really easy movement for me, ever more so after reading the dieselcrew article.

LudiWithKnives
10-17-2009, 06:25 PM
what article? LOL i need to read cuz my fucking squats are so shitty right now

Smack
10-17-2009, 07:01 PM
It's in the Must Read section.

DOA
10-18-2009, 07:30 PM
when should i test my maxes, after my deload? which would be week 6 of the program.

DOA
10-19-2009, 01:28 PM
Bench Day

Bench Press 185 x 5, 185 x 5, 185 x 4.75
LT 180 3 x 5

I could not lock it out i was so pissed i was like 2 cm from my lockout point and i decided to just put it back and try after my deload

Incline DB Bench Press 3 x 8 55lbs
Lt 2 x 8, 1 x 7 55lbs

Standing DB Military Press 3 x 8 35lbs
LT did not do

All of the barbells were taken

Rope crunches 70lbs 2 x10
Hanging Leg Raises 2 x 10

Pretty good workout, considering my right wrist hurts a bit.

TimeForMass
10-19-2009, 02:07 PM
Great! whats your name?

DOA
10-19-2009, 06:00 PM
name's peter man. Thanks for checking in!

DOA
10-21-2009, 01:30 PM
Deadlift Day

Deadlift 3 x 5 285?
Lt 290 with terrible form

Leg Press 2 x 10 300lbs
Lt 2 x 10 270lbs

Pullups 4 x 6 will be switching to 8 x 3
LT 4 x 5

Dumbbell Curls 3 x 8 35lbs
Lt 3 x 8 35lbs

Calf raises 1 x 15 100lbs
Lt 3 x 5 90lbs

I F***** love diesel crew!! I read their article on deadlifts and i have a belt now and now my form is amazing. Looking at the corner between the wall and the ceiling really he;p and i dont feel my back round at all. I did 285 with ease. Pullups i struggled on the last set and the only time i have completed all of my reps has been when i did 8 x 3 hopefully i can stick to this range and just add weight

Super workout. nly 1 more workout to go before deload.

DOA
10-23-2009, 01:00 PM
Day 4

Incline DB Press 3 x 5 80lbs
LT did not do

Stupid skinny fags decided that they needed the bench to use 95lbs and there were three of them so i went to go do this anyway.

Dips 4 x 8 BW + 15lbs
LT 4 x 8

Lateral Raises 3 x 10 15lbs
LT same

Tricep Pushdowns 3 x 10 70lbs
LT 2 x 10 70lbs

Rope crunches 2 x 10 80lbs
Hanging Leg Raises 2 x 10

Pretty good workout

DOA
10-24-2009, 11:43 AM
This how my deload is going to look like

Squat 3 x 3 260
SLDL 1 x 10 135
Barbell Row 2 x 6 170
Bicep Curl 2 x 8 75
Calf Raises 2 x 15 90

Bench Press 3 x 3 185
Incline Dumbbell Bench Press 2 x 8 50
Military Press 2 x 8 95
Hanging Leg Raises 2 x 10
Rope Crunches 2 x 10

Deadlift 3 x 3 285
Leg Press 1 x 10 300
Pullups 2 x 6
Bicep Curl 2 x 8 35
Calf Raises 2 x 15 90

Incline Bench Press 3 x 3 165
Dips 2 x 8 BW
Lateral Raises 2 x 10 15
tricep Pushdowns 2 x 10 70
Hanging Leg Raises 2 x 10
Rope Crunches 2 x 10

I am essentially taking out sets and keeping the weights the same. I think this will be good for a deload because the first reps for any exercise are easy for me

TimeForMass
10-24-2009, 11:58 AM
That deload would leave me beat up. Then again i'm not peter am i.

Hunter
10-24-2009, 12:07 PM
Have you ever just taken a week off for a deload?

DOA
10-24-2009, 12:16 PM
Yes i have and when i came back almost all of my lift plummeted.

Hunter
10-24-2009, 01:08 PM
Yes i have and when i came back almost all of my lift plummeted.


Didn't IA write an article that talked about that?

Edit - Found it. http://www.ironaddicts.com/forums/showthread.php?t=22477

Don't be OCD and tell yourself your lifts will plummet. Negative expectations bring negative results.

vsvs
10-24-2009, 05:32 PM
For deloads, I do 1RM testing. Just attempt a 1RM lift and then leave. works well

DOA
10-25-2009, 12:09 PM
you know what that sounds very good, because it keeps me in the gym, allows me to test my maxes and i only need three days to do it right, squat, deadlift, bench? Id rather do this than use a seperate week to test my maxes. Thanks vsvs

DOA
10-26-2009, 01:01 PM
First Deload October 26 2009

Squat
45 x 5
45 x 5
65 x 3
65 x 3
95 x 3
140 x 3
160 x 3
205 x 1
235 x 1
270 x 1
290 x 1
315 x 1
320 x 1
325 x 0

lost back tightnest and ended up leaning forward to much and the bar fell to far/
The pins high enough that it was still on my back as the pins stopped it.

Wavelength
10-26-2009, 06:37 PM
Good squatting! Is that your first time squatting 3 plates +? Congrats!

DOA
10-26-2009, 07:02 PM
Ya man its my first time maxing out, so ya! thanks man

LudiWithKnives
10-26-2009, 08:17 PM
very nice :D! what was your old max?

DOA
10-26-2009, 08:28 PM
it was my first time maxing out on any exercise

DOA
10-27-2009, 07:43 PM
Bored so will post up my progress ive made since the beginning

Squat 3 x 5 200lbs now at 265 3 x 5
Stiff Legged Deadlift 115lbs 3 x 10 now at 135 3 x 10
Barbell Row 155lbs 4 x 6 now at 175 4 x 6
Barbell Curl 80lbs 3 x 8 now at 95 3 x 8

Barbell Bench Press 3 x 5 170lbs now at 185 3 x 5
Incline Dumbbell Press 4 x 8,7,6,5 at weights getting lower now at 55 3 x 8
Military Press 3 x 8 95lbs the same but only got to do this exericise two other times

Deadlift 3 x 5 225lbs now at 285 3 x 5
Leg Press 2 x 10 200lbs now at 300 2 x 10
Pull ups 4 x 6 BW the same
Dumbbell Curl 3 x 8 30lbs now at 35's 3 x 8

Incline Bench Press 3 x 5 140lbs now at 165 3 x 5
Dips 4 x 8 BW now the same
Lateral Raises 3 x 8 15lbs the same
Tricep Pushdowns 3 x 10 70lbs now the same but will increase to 80lbs

65lbs on squat increasing steadily
15lbs on bench the slowest of the three but still improving
60lbs on dead and still going to fly up i can feel it

DOA
10-28-2009, 12:38 PM
Bench
bar x 5
bar x 5
55 x 3
55 x 3
85 x 3
115 x 3
135 x 3
165 x 1
185 x 1
195 x 1
205 x 1
215 x 0

dropped the bar to quick and and even before i pushed up i felt it in my shoulders that i wasn't going to be able to do it w.e i was aiming for 205 anyway just like on monday i was aiming for 315 and got 320 %+ increase but whatever ill just try to beat that max next time

heavyset
10-28-2009, 01:20 PM
Great progress! May I ask what was the timeline during this? Don't worry about the bench, I'm the same way too. Have you read this already: http://ironaddicts.com/forums/showthread.php?t=20779

DOA
10-28-2009, 01:48 PM
My first workout was september 9th i think

heavyset
10-28-2009, 02:10 PM
Great stuff man, imagine if you could keep up with that pace for 12 months or so :)

DOA
10-28-2009, 04:11 PM
omg that would be amazinng but impossible

XPirate
10-28-2009, 05:21 PM
Don't doubt yourself bro. That kind of progress maybe, but you never know. I tell myself, Iif I sleep right, eat right, and think right, then I deserve to go up at least 5lbs. Its my right as a lifter." You doing things right, you deserve it.

DOA
10-28-2009, 05:55 PM
Thanks i always try to stay positive when lfiting

DOA
10-30-2009, 12:27 PM
Deadlift Max
bar x 5
bar x 5
65 x 3
65 x 3
100 x 3
150 x 3
165 x 3
215 x 1
250 x 1
280 x 1
315 x 1
330 x 1
350 x 1
375 x 0
Did not even attempt a lower one
i have a vid of the 350 but will upload it when i come home from school. You cant really see what the weight is but why would i Lie i was shooting for 330 anyway.

TimeForMass
10-30-2009, 12:35 PM
Strong!

DOA
10-30-2009, 01:34 PM
Thanks man, even though i was pissed that i couldn't get more. w.e ill take it for my first max out on deadlift

DOA
10-30-2009, 07:23 PM
video of deadlift max sorry for is being sideways

http://www.youtube.com/watch?v=7rSsIBF_JYc

LudiWithKnives
10-30-2009, 10:28 PM
wow your pr sure seemed easy LOL.... you probably couldve gotten more

btw its even easier to recognize me now... cuz i dyed my hair red.......so im probably gonna be the only red haired asian there hahaha :D!

DOA
10-30-2009, 11:51 PM
it was pretty easy but then i moved up to much and couldnt do but i didnt bother lowering the weight i just left.

DOA
11-01-2009, 01:20 PM
i was thinking of rotating lifts and reps/set schemes after my deload but i am still progressing so i wll not have set weeks for rotating stuff, i wll just rotate as i stall

DOA
11-02-2009, 01:23 PM
Squat Day
warmup
---------
workset
3 x 5 270lbs thoughts i was doing 265 but when i rewatched my video i noticed i had put a 2.5 lbs plate on each side. add this up with me bar+90+90+20+20+2.5+2.5=270 correct?
LT 3 x 5 260lbs
last set http://www.youtube.com/watch?v=4xwxHqD6LkA

RDL 3 x 10 150lbs i will go lighter on these next week as i felt to much lower back pump while doing my rows.
LT did 135 SLDL

Bentover Barbell Rows 4 x 6 175lbs last set was a little shakey in form. I will stay here until i can do it all with good form.
LT 4 x 6 170lbs

Barbell curl 3 x 8 bar+ 40lbs think i will sitck to ez bar curl because straight barbell hurts my wrists too much.
LT did EZ bar curl

excelent workout today. hahaha woooo

DOA
11-02-2009, 08:42 PM
Measurements
Calves 16 inches
Quads 25 inches
Waist 32 inches
Right arm 14 inches
Left Arm 14 inches
Chest/Back 39 inches i just wrppaed the tape around my chest area i think that's wrong though
Weight - weighed in at 178.5lbs this morning i have to start cutting soon, but i got to be careful not to lose strength or muscle mass

DOA
11-04-2009, 01:34 PM
Bench Day

Bench Press 190 3 x 5 http://www.youtube.com/watch?v=cmgx-mNVCrk
LT 2 x 5 185, 1 x 4.5 185

DB Bench Press 4 x 8 50lbs
LT 2 x 8, 1 x 7 55lbs

Military Press 1 x 8,6,5 100lbs
LT did not do

Skullcrushers bar + 40lbs 3 x 10
LT did not do for a while

Weighted Situps 2 x 20 35lbs
Hanging Leg Raises 1 x 12

Overall good workout bench was good only thing lacking was military press.
Nuf said man. The video does not look like i touch my chest but it was, why would i lie id only be affecting my self. comment away if you wish.

XPirate
11-04-2009, 03:43 PM
Nice benching! Our benches are pretty much identical now. Our lifts are actually really similar.

DOA
11-05-2009, 11:55 AM
Thanks man, but what I don't understand is how i was able to do 190 3 x 5 fairly easy and my max bench only ended up being 205, I don't think i rested long enough between sets on my max out. Whatever, i guess i'll just have to really focus on my next deload to get the highest max possible.

TimeForMass
11-05-2009, 12:20 PM
If i was repping 190 for 3 x 5 then my max would be around 205 or less. But great job with the PR.

LudiWithKnives
11-05-2009, 11:04 PM
yo peter im gonna be there around 1130- 130 tomorrow cuz i cant go in the afternoon so ill probably see you there :D!

DOA
11-05-2009, 11:30 PM
ok man but it probably will be into the second half of my workout

XPirate
11-05-2009, 11:56 PM
It might be your muscle fibers. Slow twitch would mean you can rep weights really close to your max (think the 80% test), while fast twitch means you can't. Maybe your's is standard, and I have a lot of fast twitch fibers, explaining my 225 max while barely repping 195.

DOA
11-06-2009, 01:04 PM
Day 3 Deadlift

Deadlift 295 2 x 5, 1 x 4 http://www.youtube.com/watch?v=MeHi52FFijY
LT 275 3 x 5

Leg Press 360 2 x 10
LT 270 2 x 10

Pullups 1 x 6,1 x 6, 1 x 5 stopped
LT terrible as well
thought i would just stick to 4 x 6 but that backfired i will just do 6 x 3 next time for sure (i will beat my self with a 25lb DB if i dont)

Dumbbell Curl 35lbs 3 x 8
Lt 3 x 8 35lbs

I konw its not that bad but i didnt like this workout. I have to start cutting because i am gaining weight without progressing on my pullups.

LudiWithKnives
11-06-2009, 11:14 PM
lol gustav is weird too cuz he had a 150 bench max... and was repping 145 for 2x5.....but now his max is 160 but thats still 90%

DOA
11-09-2009, 01:16 PM
Incline Bench Day

Incline Bench 165 3 x 5 very easy wasn't sure because of the last BB incline day but i wll up wieght next week
LT 160 3 x5

Dumbbell Bench Press 4 x 8 60lbs
LT never did will only do dips when i make my weight belt

Lateral Raises 3 x 10 20lbs
LT 15lbs 3 x 10

Tricep Pushdowns 3 x 10 70lbs probably could have handled 80lbs
Lt 80lbs 3 x 10

Roman Chair Situps 3 x 10 BW

DOA
11-10-2009, 03:22 PM
will be planning on starting a full TCD on this upcoming monday, as i had an assignment due yesterday and did not have time to buy food. So on my off days I will be doing 45 minutes walks so i will probably do that 3 times a week. I already walk around quite enough on my workout days as those are my only school days and my classes are not that close to each other and their are stairs to get to different buildings etc. I also work on saturday's so that will keep me moving to, now i think i will volunteer to do the buggies. lol I am hoping to run this diet for about 2months and see where i get. Will probably be taking pictures of myself the day i start the diet and 2 months from then.

DOA
11-11-2009, 01:11 PM
Squat Day

Squat 3 x 5 275 http://www.youtube.com/watch?v=2tawYwliYnI
LT 270 3 x 5
will stay at 275 and try to go a bit below parallel (like i usually do)

RDL 3 x 10 135
LT 155 to heavy

Barbell row 170 4 x 6 could not keep my form so......
Dumbbell (not kroc) row 3 x 6 70's

EZ Bar curl 3 x 8 bar + 50lbs
LT did not do

Smith Calf raises 160 + bar (i guess) 1 x 20, 1 x 40 standing on a 45lbs plate
LT hardly ever did

Pretty good workout i will keep it at 275 until i can go a bit below parallel on all reps. If i cannot progress on squats any longer i will go to box squats
dumbbell row will be kept for the remainder of the program until i cannto do it with good form and then i will switch back to barbell.

DOA
11-13-2009, 12:58 PM
Day 2

Bench Press 2 x 5 195, 1 x 190
LT 3 x 5 190

Incline DB Bench Press 4 x 8 50lbs
LT 4 x 8 50lbs

Military Press 2 x 8, 1 x 7 100lbs
LT all ot of different reps but substantially lower

Skull Crushers 1 x 10,8,6 bar + 50lbs thought i was regressing until isaw that i did 10 more lbs than last week i put 50 on because i got it confused with the ez curl from day 1
LT 3 x 10 bar + 40lbs

Abs- alot of different thing but got a great core workout

So-so workout, I am pretty pleased will try to fill out all reps next week, if i cannot progress on bench i will switch to CGBP.

mickles
11-15-2009, 05:12 PM
Sorry i haven't been checking your log on here

Wow man, since last time i checked your log your lifts were lower

You're squatting 275 for reps now and benching a shit load more now.

Nice vids to support it too

Keep up the good work man!

DOA
11-15-2009, 05:25 PM
Mickles- thanks for stopping by

My diet has been sp shitty as of late, and i now realize it is partly my parents fault. The food that i have in my house is not very good. I will be learning bacis cooking instructions for various meats and i will be cooking all of my food from now on. Its not that my parents food isnt good its that, its that there is not enough and not enough good stuff lifting wise. I was going to go to buy my food for the week but of course my parents are out all dayleaving me with no ride and uneccesarily used both cars. Im pissed because i wor at a grocery store and was planning on buying shit yesterday but im like naw ill just go 2morrow, but of course they screw me over again i am telling my mom what i want and i want it by monday night so i can start it on tuesday because it looks like i am getting fatter and i have put this tcd off long enough.

XPirate
11-15-2009, 10:43 PM
Good luck with the parents man. It can be tough, don't give up!

DOA
11-16-2009, 01:40 PM
Deadlift Day

Deadlift 3 x 5 300lbs
LT 2 x 5 295, 1 x 4 295

Leg Press 2 x 10 270
LT 2 x 10 360

Pullups 6 x 3 BW
LT terrible

Bicep Curls 3 x 8 35lbs
Lt same

Leg Press Calf Raises 2 x 30 360
Lt did not do on day 3

Ok solid workout today. Deadlift was good but i cant imagine lifting more so next week i will switch to deficits. What is a good weight to do i am thinki 250 but ill see if it is too easy or too hard. The first set of my deadlift something was wrong with my boxers and it was fucking burning my skin so i fixing them rested 15 seconds and did my last two reps. The rest of the sets were good except the very last rep, and i did it with no hitching!. The leg press was extermely easy, the pullups were good and i will stay at this range, it seems to treat me good. The curls were easy and calf raises were good nice pump in the calves.

TimeForMass
11-16-2009, 01:48 PM
Great pulling there.

XPirate
11-16-2009, 03:35 PM
I don't think just because the deadlifts were hard you should switch...also, I were boxer briefs when I squat or DL because normal boxers give me wedgies.

LudiWithKnives
11-16-2009, 05:04 PM
im pretty sure you could do ~275 for deficits cuz i do ~275-295 and we have similar deadlifts

DOA
11-16-2009, 06:55 PM
xpirate you are right i will do since next week is the week i have determined to see if i cannot advance. Such as Squats if cannot do all of my reps with good form i will move to box squats for a while, bench press will be moved to 3 seciond bench and deadlift will be moved to deficits. Incline is fine for now but when that stalls i will do closegrip incline press as i am using this day to really strengthen my triceps for my flat bench

PokLim
11-16-2009, 07:30 PM
SPBR is real solid. Keep working hard man. It will pay off. :)

Billsterl
11-17-2009, 05:14 PM
don't go into the next deadlift workout thinking you're gonna fail

good progress so far man, don't ease off on the gas

DOA
11-17-2009, 06:55 PM
Poklim- thanks for checking in, ill be a regular on your log

Billster- i often feel like im gunna fail the next workout right after my workout, but once i get to the gym and the bar is in front of me i go into a totally diferent mindset----

Beast mode {ON} OFF

LOL

P.S. its only fitting i get the 100th post on my log

DOA
11-18-2009, 01:19 PM
Incline Day

Incline Bench 3 x 5 170lbs will stay here until i can touch my chest, i go 1 inch away from my chest currently
LT 165 lbs 3 x 5

Flat DB Bench 3 x 8 60lbs
LT 4 x 8 60lbs

Lateral Raises 3 x 8 22.5lbs
LT 3 x 8 20lbs

Tricep Pushdowns 1 x 8 80lbs, 1 x 8 90lbs, 1 x 8 80lbs
LT 3 x 8 70lbs

Rope Crunches 2 x 20 80lbs
Hanging Leg 2 x 10 BW
Hyperextension situps BW + 25lbs x 5

It seems that as my main lift goes up my accesory lifts are harder to do at higher weights, so i will reduce the weight on my accesory exercises. Like DB Bench will probably go to 55lbs and my incline DB bench on day 2 will probably go to 45lbs. My military press will stay the same. and all the other lifts seem to be the same.

DOA
11-19-2009, 02:56 PM
going to really focus on form this week for all my exercises. Squats tommorow i have realized that i do more of a power lfiting type squat and i try to go a bit below parrallel, is this just as good as doing olympic squats? Also i found a way in which i think i can complete all the reps, i will do one week say 2 weeks from now i plan on doing 200lbs 3 x 3 on bench and then the following week i do 200 3 x 5, it will be a bit slower but it will enable me to add weight to the bar (i hope). If this goes good maybe ill try it with squats and deadlifts as well.

DOA
11-20-2009, 01:02 PM
Squat Day

Squat 3 x 5 275 i had good depth, wish i had got a vid
LT 3 x 5 275
moving to box squat after deload

Romanian Deadlift 3 x 10 135lbs
LT same

Dumbbell Row 4 x 6 70lbs (controlled)
LT 3 x 6 70lbs

Smith Calf Raises Bar + 270lbs 3 x 15
LT 170 3 x 15

EZ Curl Bar bar + 50lbs 3 x 8
LT same

Pretty much the same workout, will switch to box squat and try to up to 75's on dumbbell row.

XPirate
11-20-2009, 01:14 PM
Holy crap, those are some awesome inclines!

DOA
11-20-2009, 01:17 PM
you reall think so i thought they were weak. wow that makes me feel good actually, thanks

DOA
11-23-2009, 01:51 PM
So glad a deload is coming up

Bench Day

Bench Press 195lbs 1 x 5, 1 x 5, 1 x 3
LT 195 2 x 5, 190 x 4

DB Incline Press 4 x 8 45lbs
LT 3 x 8 50lbs, 1 x 6 50lbs

Military Press 2 x 8 100lbs, 1 x 6 100lbs
LT 2 x 8, 1 x 7 100lbs

Skullcrushers 3 x 10 bar+40lbs
Lt bar +50lbs 1 x 10,1x8,1x6

Rope crunches dont remeber weight but remeber first set was 100lbs x 10
LT same thing

Overall an OK workout but i will switch bench to CGBP at 170lbs just to feel it out and adjust the weights from there. My miltary press was due to the fact that i went lower and had a higher bench and also completed all of my reps on DB, personally i did amazing on this considering my tris were really pumped going into the lift. Progressing nicely and i might have to just take a week off during the deload because i have a lot of school work for that week, after i finish this week my next workout will be on the 9th, if i can squeeze in the workout on the 7th it will al depend on how comfortsble i feel about italian test which would be a couple hours after my workout. Otherwise i will resume on the 9th.

TimeForMass
11-23-2009, 01:55 PM
how long has it been since your last deload?

DOA
11-23-2009, 05:17 PM
well the last time i deloaded was three weeks ago, it will come at the best time possible for me school-wise. My squat and bench have stalled so far and i need to switch the lift, so i will prob either max out next week for short workouts or not go at all. My exams finish early so i can get back in the gym really quick.

XPirate
11-24-2009, 01:55 PM
Was the bench 200lbs? If so, you've past my bench =).

DOA
11-24-2009, 02:03 PM
yo X u blind? it says 195 clearly. lol thanks for checkin in, iwanted to get 200 before having to switch out bench but w.e. shit happens

XPirate
11-24-2009, 02:57 PM
It says LT 195, so I thought you forgot to put in "this time". Foam Press is just a foam roller under my shirt. Height of a 4 board or 3, just to play it safe with my shoulder for a while.

DOA
11-25-2009, 01:30 PM
Deadlift Day

Deadlift 2 x 5, 1 x 4 305lbs grip holding me back, maybe ill use chalk next time
http://www.youtube.com/watch?v=I6IocfWeypo
LT 3 x 5 300lbs

Leg Press 2 x 10 360lbs
LT 2 x 10 270

Pullups 6 x 3 BW
LT 6 x 3

Tried to do static holds but grip was fufkced and could only hold 225 for 10 seconds, i did this terribly wrong and oh nvm enough excuses

Bicep Curls 2 x 8 40lbs
Lt 3 x 8 35lbs

Was press for time so i did one less set of bicep curls and a heavier weight so i could still get some decent work in.
I was planning on switching to deficits but now i am thinking of switching to below knee rack pulls, because i find my sticking point is not off the florr it is when it is like 8 inches or so off the floor.

I am going to input grip work in the squat day and walkouts into the deadlift day. So that i can prepare for heavier weights.
Ok workout.

TimeForMass
11-25-2009, 01:46 PM
Strong keep it up.

DOA
11-25-2009, 01:50 PM
naw man weak

XPirate
11-26-2009, 01:43 PM
It was/is strong.

DOA
11-27-2009, 12:46 PM
Incline Day

Incline Bench Day 3 x 5 170lbs touched my chest on ever rep
LT 3 x 5 1 inch away from chest

DB Bench Press 4 x 8 55lbs
LT not all reps completed 60lbs

Lateral Raises 3 x 8 20lbs
LT 3 x 8 20lbs

Tricep Pushdowns 3 x 10 80lbs
LT same time

Weighted Situps 35lbs 3 x 20
LT never did before

Overall good workout.

DOA
11-30-2009, 01:08 PM
Squat Day

Squat
bar x 12
120 x 6
150 x 5
185 x 3
225 x 1
255 x 1
290 x 1
320 x 1 old max
330 x 1 http://www.youtube.com/watch?v=X16t4jNwR6w
340 x 0

And no im not crooked, i left my phone favoring one side of the squat rack. Its hard to find places to film when you workout by yourself.

DOA
12-01-2009, 03:55 PM
Diet today

Calories 2188
Fat 142.1 grams 59%
Carbs 14.7 grams 3%
Protein 202 grams 38%

eggs, eggwhites,whey protein,canned salmon,oliveoil, peanut butter, sardines, mayo, cottage cheese

DOA
12-02-2009, 12:32 PM
Max Bench
bar x 12
80 x 6
100 x 5
125 x 3
145 x 2
165 x 2
190 x 1
215 x 1 http://www.youtube.com/watch?v=jQ2jnN2fol0 i angled the cam too high and you can't see me, actually you can see the plate go up and down fuckin dumbass steps in front of my phone. It was perfect form to, bar speed was amazing for a max lift
225 x 0 http://www.youtube.com/watch?v=mLwio_im7uw

reason for me not making another video is that I check my videos once i go in the changeroom.

DOA
12-02-2009, 06:11 PM
btw way TCD is over after 2 days because mom is a bitch and thinks it is unhealthy, don't worry i have putt up with this shit my entire life being run by her, my house is a dictatorship, shes a fuckin idiot like she was blasting me for like 20 minutes and i didnt even get to explain to her that im not cutting out carbs totally. She is a n idiot she is so stubborn. SHe thinks i went on the internet and only read bits and pieces of things. WHen she saw that I favorited this site she said don't go their they are gunna tell you to take steroids, omg like how gay is that. So until i can convince her looks like ill go back to eating her 3 times a day bullshit at maybe 150 grams of protein a day if im lucky

XPirate
12-02-2009, 09:27 PM
Chill bro. It happens. My mom said the same thing. Just get around it. Ask for meat. Don't go on explaining crap, just say you like it. Eat meat. Take protein shakes with peanut butter. Do it when she's not in the kitchen if pb is a problem. Get half and half. Olive oil. Ask your dad to get it, he'll probably not have a problem. 3x a day? You can snack can't you? Just eat fat and protein when you can, and that way when your forced to eat carbs, you don't have to worry about it too much. Get BCAAs + EAAs. I swear, I've been doing like 80g a day with really crappy protein intake, like 100g/day, and I'm bigger than ever at like a 203 or something. (Of course I got a little fatter with all the carbs too...)

Honestly, my mom that I was addicted, ironaddicts...just calm your mom down. Remember, she's right (always say that), and do whatever you can to keep lifting. Of course home is a dictatorship, when was it not? Good luck man.

TimeForMass
12-03-2009, 03:45 AM
Dumbasses are the reason for this, it's stupid fatass doctors that think their 300g carbs a day with a boatloat of cola is the trip to good health, forget anything over 40g of protein, it'll kill ya! Yea fats are the devil, you stay away from that fish oil!!
(sarcasm btw)
I feel for ya man, my mom was going through a period where people were saying i have serious obsessive issues with eating (proffesionals too), but eventually she said "i don't care about your health any more" and now i'm pounding it all down again, just keep pushing, show her you know what your talking about as well and maybe she will believe you. Good luck

LudiWithKnives
12-03-2009, 07:24 PM
better eat up for the deadlift pr tomorrow!

DOA
12-04-2009, 10:45 AM
all im gunna write is fuck!

DOA
12-04-2009, 09:00 PM
did not have a good pr today, and just found out my gym is closed from the 24th to the 1st, so im gunna have to do a forced deload again. fuck

DOA
12-07-2009, 04:54 PM
Squat Day

Box Squat 300 x 5, 300 x 4, 280 x 5 http://www.youtube.com/watch?v=SLZpiNEjwpc
LT never did

Romanian Deadlft 185 3 x 10
LT 135 3 x 10

Dumbbell Row 4 x 6 75lbs
LT 4 x 6 70lbs

Dumbbell Curls 3 x 8 35lbs
LT who cares

Grip work 225lbs 3 sets of 20 seconds each tored a bunch of skin on my right hand.

Overall good workout but i will lower to 285 on Box squats and work up from there no matter how easy. On my second set i stayed on the box to long.

I am the Highway
12-07-2009, 05:15 PM
Not the best angle (or quality) on your video for your box squats. Although if you are 'box squatting' 300lbs for five reps when your regular squat 1RM is 330lbs, and your deadlift is 305lbs x 5, then this suggests that the box is higher than parallel.

Box squats done properly should be much harder then regular squats. Since this is a forum heavily influenced by Westside Barbell then I'm imagining you're basing your ideal form on that.

I also made that mistake when I first box squatted way back when what seems like aeons ago now. It's good for the ego, but doesn't transfer to anything other than an improvement on your high box squat. And if you're used to squatting high then it takes a while to get used to proper depth again. My best low box squat is only 369lbs (belt only) and part of what fucked me up was not being prepared for the lower depth (I might be just a little bit of a depth nazi). If you're interested in powerlifting it's not your box squat that matters, it's your free squat, and as such it makes no sense to box squat in a manner which will not yield maximum carry over to your free squat.

Don't make the same mistake I did, and keep up the lifting.

DOA
12-07-2009, 05:37 PM
Thanks man, but your right.
Imma lower the weight by like 50lbs and go below parrallell. I currently use 5 steppers and ill move down to 4 steppers. Because right now when i sit on the steppers i feel like i would be sitting in a chair.

And the video quality.... there is nothing i can do about that my phone sucks.

DOA
12-09-2009, 10:52 AM
due to the weather working out will become sparatic. As this week I am going thursday and Friday. It all depends on the weather. But i will never go three days in a row.

DOA
12-10-2009, 03:42 PM
Bench Day

Close Grip Benh Press 3 x 6 170lbs http://www.youtube.com/watch?v=spno9PbqORQ
LT first time doing it

Incline Dumbbell Bench Press 4 x 8 45lbs going to 50lbs next week
LT same

Military Press 3 x 8 100lbs
LT 1 rep off

Skullcrushers Bar + 40lbs 3 x 10
LT same

Weighted Situps 3 x 10 50lb dumbbell on chest
LT 3 x 20 35lbs

Pretty good workout nice increases in the things i wanted

TimeForMass
12-11-2009, 02:59 AM
IMO you should be driving your arm work/isolations up more, i'm making screaming progress on them, it's probably helping the lifts that matter too.

DOA
12-11-2009, 04:48 PM
@timeformass- will do

Rack Pulls 3 x 5 350lbs http://www.youtube.com/watch?v=kRspidBGiuQ
LT first time doing these

Leg Press 360lbs 2 x 10
LT same

Pullups 3 x 6 1 x 4
LT 6 x 3

EZ bar curl 3 x 8 bar + 50lbs
LT same

Calf Raises 3 x 15 270lbs
LT same

Pullups really piss me off, I try not to cheat but when i don't I can never get a full 4 x 6 in

DOA
12-15-2009, 12:24 AM
This was yesterday's workout i Had to work so i couldn't post it right away

Incline Bench 3 x 5 170lbs
LT same

DB Bench Press 4 x 8 50lbs
LT same

Lateral Raises 3 x 10 20lbs
LT same

Tricep Pushdowns 3 x 10 80lbs
LT same

Hanging Leg Raises 3 x 10
LT same

I will move up the lateral raises and db press 5 lbs because it was super easy, everything else is fine

DOA
12-16-2009, 07:20 PM
Squat Day

Box Squat 3 x 5 255lbs 4 steppers
LT 300 x 5,4,280 x 5 5 steppers

Romaninan Deadlifts 3 x 10 185lbs (no chalk, no belt, double overhand)
LT 3 x 10 185lbs

Dumbell Row 80lbs x 6, 3 x 6 75lbs (deadlifts worked my lats a lot)
LT 4 x 6 75lbs

Dumbbell Curl 3 x 8 40lbs
LT 3 x 8 35lbs

Calf Raises 360 x 15, 270 x 15
LT 270 3 x 15

My faggot phone didn't tape my last set. I don't know what happend.

Billsterl
12-16-2009, 08:12 PM
nice workouts and pick up,

how come you lowered the weight on the squats

DOA
12-16-2009, 08:30 PM
I lowered the depth of the box, this would be a low box squat last week would be considered a high box squat. Thanks for checking in.

DOA
12-18-2009, 02:48 PM
Bench Day

Close Grip Bench Press 2 x 6, 1 x 7 170lbs http://www.youtube.com/watch?v=KH4PBiMy2wI
LT 170 3 x 6

Incline DB Press 4 x 8 50lbs
LT 4 x 8 45lbs

Military Press 2 x 8, 7 + 1(2 inches from lockout) 100lbs
LT 3 x 8 100lbs

SkullCrushers 1 x 10 bar + 50lbs
LT 3 x 10 bar + 40lbs

Side Bends 3 x 10 (for each side) 70lbs
LT didnt do

Ok my triceps were super pumped by the time i got to miltary and was extremely pissed that I couldnt do the last rep. And i jumped on triceps. I will just stay at bar + 40 because my triceps are actually really worked by the time I get to skulls. I would still say my workout was really good. The reason my last rep on military could be because of the increase of incline DB. W.e good workout, I would say

plateeater
12-18-2009, 05:08 PM
good work

DOA
12-22-2009, 12:41 AM
Deadlift Day

Rack Pull 360 x 5,5,2
LT 350 3 x 5

Leg Press 2 x 10 410lbs
LT 2 x 10 360lbs

Pullups BW x 6,6,6,5.5
LT x 6,6,6,4

EX Curl 3 x 8 bar + 55lbs
LT Bar + 50lbs

Calf Raises 1 set of 270lbs w.e

Good Workout

DOA
12-23-2009, 01:57 PM
Wow terrible day, I think its time for a deload where I don't touch any weights. Good thing the gym is closed for 10 days so I don't get tempted.

Incline BB Bench 1 x 4 170lbs ??
LT wait a mintue wtf

Incline Db Bench Press 2 x 5 60lbs?? wtf
LT wait a mintue is this really happening

Flat Db Press 3 x 8 55lbs just keepsgetting worse and worse
Lt wow

Lateral Raises 3 x 10 20lbs wooo finally did something
LT same

Triceps Pushdowns 3 x 10 70lbs
LT same

Weighted Crunches 2 x 15 65lbs
Lt w.e

So during the layoff only corework for me. Weighted Situps, Planks, and Leg Raises couple of sets a day should be fine. I should have known this workout would have been bad when my furnace broke last night, i missed my bus this morning and stubbed my toe in the locker room (lol). WHat a bad day work out and personally. I am lower Incline Barbell to 165lbs and when I get back from the break I am going to switch back to the normal lifts (Squat, Bench, Deadlifts) and see how I progressed. If i did not progress at all I will look into either 5/3/1, Westside or a 3 day 5 x 5.

On the flipside, my diet is acutally looking better than ever. LOL similar to to timed carb diet but a bit more carbs on non workout days. But otherwise eating wholesome foods and it might just be imagination but i look better.

Diet Calories 2830/Fat 145.5/Carbs 167.9/Protein 203.8 47/30/24 and if someone can show me how to get the fitday info paseted here that would be greatly appreciated

LudiWithKnives
12-23-2009, 10:16 PM
LOL dont worry man, itll all get better when the new year comes :D

DOA
12-27-2009, 03:03 AM
New diet Plan for the new year.

Non workout days Tuesday, Thursday, Sunday- Calories 2,068 fat 135.8 carbs 13. protein 185.2
Workout days Monday, Wednesday, Friday- Calories 2,704 fat 143.0 carbs 142.3 protein 215.6
Carb up Day Saturday- Calories 3,086 fat 119.7 carbs 194.6 protein 294.5

Will obviously be done in a full TCD style. I plugged what I want to eat in each day and will eat the same stuff on each type of day. This way I can always get the same macros and make sure that my diet is spot on. I also just made this in my bed so the weight of some foods can change slightly but my cal and macros will be pretty close to these numbers.

DOA
01-04-2010, 01:43 PM
Bad workout today

Squat Day

Box Squat 1 x 5 265, 1 x 4, 1 x 2 260
LT 255 3 x 5

Romanian Deadlifts 135 3 x 10 (super easy)
LT 185 3 x 10

Dumbbell Row 4 x 6 75lbs
LT 1 x 6 80lbs, 3 x 6 75lbs

Today workout was a product of me being sick and the long layoff. I will use this first wave to condition myself and ease myself back into heav lifting. I wont let it get to me just put my head up and keep moving forward. Also the TCD will hgave to wait because I want to wait until my cold has passed until I start it.

DOA
01-05-2010, 03:42 PM
Ive decided to upload where i was last year in October 08 when I pretty much did not work out at all. And to the October 09 now i never really followed any sort of diet. Over the year but that will change this year. Let me know how you think i did. :)

TimeForMass
01-06-2010, 01:54 AM
You gained a good chunk of mass, Just wondering why your dieting?

DOA
01-06-2010, 10:34 AM
Because I still feel fat in certain areas

DOA
01-06-2010, 01:42 PM
Bench Day Once again bad
Close Grip Bench 2 x 5, 1 x 4 175lbs
LT 170lbs 2 x 6, 1 x 7

Incline DB Press 4 x 8 50lbs
LT same

Military Press 1 x 7,3,5 wtf 100lbs
LT 2 x 8, 1 x 7, 100lbs

No triceps but i did do some move i i saw a couple of ufc fighters do when you twirl a plate around your head lol hard to explain in words

Hanging Leg Raises 3 x 10 bw
LT same

Bad workout I was thinking why the fuck am I stalling so much. But then i realized I have been on this program for a pretty long time 4 and a half monthish. I wil use this weekend to think of what i should switch to. I feel like i have not as much motivation to work out. I am going to switch just to give me more motivation to work out and excitement. I am thinking (3 day 5 x 5, 531, Ex's, or maybe westside but I would like to save westside until I get a bit stronger) If anyone has any input on which opne i should switch to I would love to hear it but I will literally pick out of a hat on saturday if no one does. LOL. Naw Jks i will actually look at the rountines to see which one i fit best. I it is probably between 5 x 5 and 531

DOA
01-08-2010, 11:50 AM
Its official my new routine is................. 5/3/1 This is how it will look

Day 1 Squat Day
Squat 5/3/1
Squat 5 x 10
SLDL 5 x 10

Day 2 Military Day
Military 5/3/1
Dips 4 x 10
Chinups 5 x failure

Day 3 Deadlift
Deadlift 5/3/1
Deadlift 5 x 8
Hanging Leg Raises 5 x 12

Day 4 Bench Day
Bench 5/3/1
Bench 5 x 10
Dumbbell Row 5 x 10

Instead of continuing my SPBR I will use the next 4 workouts to test my maxes. I tested my squat today and surprise!..... I regressed. I think me putting the box to low made me got to low on my regualr squats as I do a powerlifting semi sumoish (lol) squat and it engaged my hips way to much when i went low. I should have kept the box higher instead of listening to that guy who said to make the box lower lol i just read saw that he got banned for what reason i'm unsure. Well whatever... hoping that the 5/3/1 will give me good results.

Today's Workout
Squat 325 x 0, 320 x 1
Leg Press 450 x 8
T bar row 145 x 5
Seated Dumbbell Power Cleans 45's x 6

I just wanted to get some rear delt work in after my squat. I did not care what weight I put up on the other exercises hopefully I can get used to free squating again. When I do box squatting again I will use 5 steppers because it feels like parrallel. Have a nice day everyone. SPBR has served me well I will ressurect it again someday.

guyfromkop
01-08-2010, 12:13 PM
a low box isnt a bad thing, it helped strengthen your hips which is always a good thing

DOA
01-08-2010, 12:22 PM
I know I appreciate you thoiughts but it affected my free squatting, so I think i should not do the low box squat as often maybe when I'm doing a westside program when I can switch it often. But I don't think I should make it my long term main squat lift

Wills
01-08-2010, 12:33 PM
Just curious: what makes you think it was the low box which caused your free squat to regress rather than switching out free squats for box squats?

DOA
01-08-2010, 01:09 PM
Because I had to to low, and because it was too low I had to lower the weight and i was used to going low but not with a higher weight. Its confusing to understand in in wrtingin lol

DOA
01-10-2010, 12:21 AM
Going to do weekly shooping tommorrow So I can start my TCD on monday. So pumped!

DOA
01-10-2010, 10:50 PM
I will now post various funny videos if i have the time too and alos funny moments from my life girls, family school just to liven up my log a bit here is my first funny vid. I call button up your Collar before squatting

http://www.youtube.com/watch?v=Y2KMSRZtMEA&feature=related

DOA
01-11-2010, 11:37 AM
Todays workout was my military maxout

Military 150 x 0, 145 x 1

I was talking to, who I would say is a top 3 strength guy at our gym, at he gave me sometips on the press. I listened and will take his advice since he can rep 2 plates. He said to bring my grip a bit closer and yo use a thumbless grip. I figured I can input both of these since the first 2 weeks of 5/3/1 are easy and I can get used to it for the final week and pretty soon it will be my normal form. I got up to 145 with the wider grip and almost had 150 with the narrower grip(about 2 inches inside the rings, currently I was on the rings) So their is no doubt I can get 145 with the narrow grip. He also said once I build up my upper back the press will fly up. :)

Paused Db Bench Press 45lbs 5 second pause at the bottom 3 x 8

Plate Twirls 2 x 10

Pullups 1 x 10,9

Skullcrushers with the bar going behind my head 2 x 10 bar + 40lbs

Pretty good I am going to dial down the volume as I am 2 workouts away from the actual 5/3/1

KGM
01-11-2010, 11:41 AM
Nice pressin'!

grip a bit closer and yo use a thumbless gripWendler does and says the same thing.
So many would agree about the upper back relation to presses also.

DOA
01-11-2010, 12:24 PM
Thnx KGM your log is looking pretty good and very deatailed I like it

KGM
01-11-2010, 12:38 PM
Thanls for checking in on my log. Any advice is appreciated

Hey, my pleasure man. Gotta keep track (been lurkin) of my fellow GTA hommie:top:
As for advice about all I got is don't sweat the little stuff and when reading articles, posts, info w/e usually it is the general idea you need to get and not all the specifics.... really just a beginner here:)

DOA
01-11-2010, 06:32 PM
Will be starting half TCD tommorrow for multiple reasons. One i think the more carbs will allow for a bit more mass 2 to make my mom happy as well, 3 easier to do in my opinion

DOA
01-12-2010, 02:35 PM
Ok so far the diet is seeming good

Meal 1 3 eggs, 5 egg whites (usually not that big minus 1 egg,eggwhite) 2 slice turkey bacon

Meal 2 water, oatmeal, whey

Meal 3 salmon on whole wheat bread

carb cut off at 230

Meal 4 Cottage cheese and mangoes ok here is my question do fruit carbs count because if not I will just push the cutoof an extra hour

Meal 5 2 chicken breasts

Meal 6 Swiss cheese

Calories 2281
Fat 102.1 41%
Carbs 115.4 39%
Protein 215.3 20%

So far so good I would say I am hardly hungry

aaron
01-12-2010, 03:15 PM
Ok so far the diet is seeming good

Meal 1 3 eggs, 5 egg whites (usually not that big minus 1 egg,eggwhite) 2 slice turkey bacon

Meal 2 water, oatmeal, whey

Meal 3 salmon on whole wheat bread

carb cut off at 230

Meal 4 Cottage cheese and mangoes ok here is my question do fruit carbs count because if not I will just push the cutoof an extra hour

Meal 5 2 chicken breasts

Meal 6 Swiss cheese

Calories 2281
Fat 102.1 41%
Carbs 115.4 39%
Protein 215.3 20%

So far so good I would say I am hardly hungry

Man thats alot of food. 215 grams just from food! Nice.

How much whey do you use per day? I have 80 grams of whey protein a day. 40 in the morning, 40 at night.

DOA
01-12-2010, 03:17 PM
Thanks for checking in. I use 1 or 2 scoops a day of whey so the most i will use in a day is 54 grams of whey and obviously the lowest is 27 grams

aaron
01-12-2010, 04:27 PM
Thanks for checking in. I use 1 or 2 scoops a day of whey so the most i will use in a day is 54 grams of whey and obviously the lowest is 27 grams

ah kk. Its good you don't have to rely on shakes to get your protein in. I think I overdo the shakes tbh but its cheaper and more convenient. I buy bulk protein so I get a fair amount for the price i pay.

DOA
01-12-2010, 05:40 PM
Ya man whey is pretty useful when your protein needs are really high. If I eat six meals a day i find the 200 gram range is easy to hit with minimal whey

aaron
01-12-2010, 05:46 PM
yer but 6 meals a day is tough to do man. Can't stomach that much food and I also normaly on work days can't eat anything till 2-3 pm. I work from 9 so in the morning just have time for a shake or some milk. (can't stomach any food early in the morning for some reason)

What weight you at atm and where you hope to get to?

DOA
01-12-2010, 06:41 PM
Its funny that you asked that because I weighed myself earlier and I weighed 173lbs. That is like a 3lb drop. But the weird thing is that I look bigger and leaner than I did before. My ideal weight would probably be around 185lbs at around 10% bodyfat

DOA
01-13-2010, 01:27 PM
Deadlift Max Testing Day

Deadlift 360 x 0, 355 x 1
SLDL 2 x 10 175lbs
Hyperextensions 2 x 6 25lbs (really low pad, felt it more in my glutes and hamstrings)
Bent Over Dumbbell Raises 3 x 10 20lbs

Really good workout and am glad that I was able to increase my old max by 5lbs after stinking it up the last PR day.

Meal 1 2eggs,4 eggs 2 slices of turkey bacon
Meal 2 Mangoes and Turkey Pepperettes(no filler)
Meal 3 Gatorade, 10 min later protein shake
Meal 4 Tuna on whole wheat
Meal 5 7 meatballs and swiss cheese
Meal 6 chicken pieces and swiss cheese

Calories 2,866
Fat 132.8 42%
Carbs 192.7 26%
Protein 230.4 33%

Swiss cheese is really my saviour right now until my mom goes shopping tomorrow. No whey tommorrow. Its a good thing it is not a workout day. I think i'll manage to get at least 200 grams of protein tommorrow which is the lowest I want to hit on this half day diet. I've also really i don not actualy have it half day. my breakfast is carb free and my next 3 meals have carbs and my last 2 don't I hope it will still work the same as I have long periods of time without carbs. I will also be doing my weekly shopping on saturdays so I dont have to depend on my mom.

Billsterl
01-13-2010, 05:33 PM
time to update your sig man, good job

aaron
01-13-2010, 05:47 PM
Nice deadlifts! what happened with the 360 one? lack of grip strength or do you use straps?

DOA
01-13-2010, 06:46 PM
Thanks guys. I do not think that it is lack of grip strength and no I only use chalk. I just could not get enough leg drive and for some reason my hips were shooting up instead of the bar going up lol

DOA
01-14-2010, 01:58 PM
Diet Today (if my mom does not buy me whey tommorrow is going to be a rough day

Meal 1 Turkey bacon 2 eggs and 4 eggs whites
Meal 2 Ghetto Protein shake (milk,oats,peanut butter)
Meal 3 Salmon on whole wheat
cut off at 215
Meal 4 Swiss Cheese and corned beef
Meal 5 Chicken Breast
Meal 6 more chicken breast

Today was so hard and i stil hit decent macros


Cal 2,398
Fat 128.9 50%
Carbs 90.6 15%
Protein 200.2 35%

KGM
01-14-2010, 02:05 PM
lol... I am using the default quick style chooser skin (bottom left of page). Your white text is invisible until I highlight it - like a coded message.
Anyway I would count the fruit as carbs towards your carb cut off. Fruit has fiber but is also a lot of sugary carbs.

DOA
01-14-2010, 02:31 PM
LOL KGM thats the way I like it lol, thats dumb tho it should change th efont for you because I am using the one with purple background so it automatically turns white

DOA
01-14-2010, 06:21 PM
I knew this would happen eventually my parents think this is unhealthy. They think to much fat is bad, too much protein is bad omg I need them to read some articles on this site please can someone shwo me some articles that would say these type of recomp diets are perfectly healthy for a normal person

DOA
01-15-2010, 12:07 PM
Bench Max

215 x 1 felt very hard did not even try it, this is bad because my last pr day 215 flew up.

Barbell Rows 135 2 x 8 just some upper back work

Tricep Pushdwons 50lbs 2 x 20

Dumbbell Bench Press 3 x 8 50lbs

Rope Crunches 1 x 10, 70,80,90lbs

Terrible Workout in my opinion hopefuly the 531 will make my bench go back up

And during the workouts after the break, Ive realized switching out lifts and replacing them as my main lift does not work for me. If i never need to switch lifts it will only be for one week just to give my body something different to handle.

aaron
01-15-2010, 12:42 PM
Don't worry about it. I know its annoying when one week you absolutely slam a personal record then you think next week it will be easy and its hard. It doesn't mean you've gone backwards. Your still using the same weight. No big deal.

It happened to me about 2 months ago. I got 100kg bench 8 times. I was so happy to be finaly repping 100. About 5 days later I only got 7.
Lots of factors affect your performance on the day. Its not that you've got weaker.

DOA
01-15-2010, 12:55 PM
Tahnks aaron I'll try to keep my head up

DOA
01-16-2010, 01:44 AM
New Diet and Will start this on monday

Workout days
2700 calories
protein 270
carbs 200
fat 90

Non Workout Days
2700 calories
Protein 270
carbs 135
fat 120

Shawn Bellon
01-16-2010, 08:05 AM
I'll be watching.

http://www.californiacriminallawyerblog.com/130-126~Big-Brother-is-Watching-You-Posters.jpg

DOA
01-16-2010, 11:09 AM
Thanks future! I hope I put up some decent numbers on this new program.

DOA
01-17-2010, 04:49 PM
OK scrap that diet post

I will just now eat the following foods in large quantities an d judge my progress and how I am feeling every 3 weeks or so. I will log into fitday still an judge if from that and adjust from there.

Protein- Eggs, meat,Fish, Chicken, Cottage Cheese and Protein Power (not relying heavily on it, emergency situations and post w/o)
Carbs- Fruits and Veggies, Oatmeal, WW Bread and Wraps, occasionally brown rice even though I am not a fan of rice
Fats- beside what I get in protein and Carbs, Nuts, peanut butter, olive oil

I dont know where to put these- Milk Yogurt and Cheese, and condiments like hot sauce and mayonaise (I dont really extravegantly dress my food)

This should be a good plan for me, I think. If anyone wants to chime in let me know. I am hoping this can rid me of my Diet OCD.

aaron
01-17-2010, 04:54 PM
What do you mean about where to put them??

DOA
01-17-2010, 04:56 PM
like under carbs protein or fats considering they fall in more than one category, i willl be putting them in my stomach lol but Just on the list above I did not knwo where to put them

aaron
01-17-2010, 04:58 PM
oh yer. sorry I misunderstood you. I thought you divided your food into different catergories or some shit seeing as how you have diet ocd lol!

Your diets good though. I always envy what you write down here.
Why have you decided to change what your doing??

btw, take a look at what i ate today. Was a good day today. felt like you.

DOA
01-17-2010, 05:03 PM
Wow no one has complimented me on my diet ever LOL

aaron
01-17-2010, 05:11 PM
How comes? your consistent with the amount of meals you have and the foods good.

DOA
01-17-2010, 05:19 PM
Becasue ther is only one day where I don't have the food and it puts the whole diet to shit and I try to make a new diet so I feel if I do not have a set plan other than eat alot of clean food then I will be fine and readjust as I go

aaron
01-17-2010, 05:21 PM
Becasue ther is only one day where I don't have the food and it puts the whole diet to shit and I try to make a new diet so I feel if I do not have a set plan other than eat alot of clean food then I will be fine and readjust as I go

Why don't you have the food that day? Just run out of it or somthing? Does one day really mess it all up?

Your new strategy sounds alot better though. Just eat whatever you can get! Thats what I do.

DOA
01-17-2010, 05:25 PM
Yes it is because of running out of food

aaron
01-17-2010, 05:26 PM
go shopping lol?

DOA
01-17-2010, 06:36 PM
Ye starting this wek if I need anything I will either go shopping or my bus passes a fortinos (grocery store) and I can pick up some things that I need

DOA
01-18-2010, 01:11 PM
First Day of 5/3/1

Squat Day
190 x 5, 220 x 5 245 x 7 1rm 302 w.e (did not want to go to failure)

Squat 5 x 10 145lbs (wow killer) not used to this much volume

SLDL 5 x 10 135lbs

Side Bends 2 x 10 65lbs

Whoever can cut on this routine and restrict calories is a fucking beast, My new diet plan seems to favor this routine

Diet
Calories 2680
Fat 106.8
Carbs 186.3
Protein 240.2

I would say it is ok for a workout day but I will try not to have as much carbs on a non workout day

-joe.l-
01-18-2010, 09:59 PM
good to see you ran 5/3/1 mate,look forward to watching your progress!!!
hahah that 5x10 takes it out of you doesnt it?what template did you go with?

DOA
01-18-2010, 10:03 PM
The boring but big but i put in sldl on squat day and dips for 5 x 10 on military day

-joe.l-
01-19-2010, 01:05 AM
yeh my mistake just read through your proposed template a few pages back.
good luck with it mate train hard and you will see results.
take care

Billsterl
01-19-2010, 04:15 PM
wow thats a shit load of volume especially for lower body...

DOA
01-19-2010, 04:20 PM
Thorughout both my 5 x 10's I felt like throwing up. And after I get out of the gym I felt it coming up and what comes out? The smallest burp ever. LOL but i thought it was productive nonetheless.

DOA
01-19-2010, 07:01 PM
Diet today

Calories 2108
Fat 80.6 33%
Carbs 143.4 26%
Protein 219.7 41%

Was not that pleased with the diet today.

DOA
01-20-2010, 12:57 PM
Military Day

Military Press
85 x 5, 100 x 5, 110 x 9 1 rm 143 w.e

Dips 1 x 10,10,10,7,7

Chinups 1 x 10,7,7,7,7

Weighted Situps 3 x 10 25lbs

Will post diet when I am done.

Ok workout hardest part was the assistance work but hey it will get beter once I am accustomed to high reps. I have not done chinups in a routine ever not even reverse grip pulldown.

GetBigyo
01-20-2010, 06:13 PM
Great stuff in here man. Keep it up

Nice pressing

DOA
01-20-2010, 08:55 PM
Diet for today :( It seems I do way better hitting macros on a recomp than a bulk but if you've read my log you'll know why I cant recomp or ever lose bodyfat for that matter.

Calories 2316
Fat 86.1 34%
Carbs 133.8 23%
Protein 240.6 43%

DOA
01-21-2010, 06:53 PM
Diet
Calories 2338
Fat 96.7 37%
Carbs 106.3 18%
Protein 251.0 44%

I don't know if this is good or bad. Can someone please weigh in on my diet?

DOA
01-21-2010, 09:13 PM
WOW I dialed in my macros for tommorrow and all I have to say is wow. I am going to an all you can eat sushi place and all I can say is wow. 300+ protein 200 carbs and under 100 carbs 3000cals sounds good

DOA
01-22-2010, 12:41 PM
Deadlift Day

Deadlift
210 x 5, 240 x 5, 270 x 6 (pussied out w.e as long as I get 1 over prescribed reps)

Deadlift 5 x 8 160lbs

Hanging Leg Raises 1 x 12,10,10,10,10

Workout was pretty good, and diet is looking good so far. I will post macros right now as i already have them dialed in on fitday. I am siping my protein shake now and will have my chicken wrap inabout 30 min. And then I have the sushi feast at night with a couple of friends.

Diet
Calories 3232
Fat 103.3 28%
Carbs 233.7 28%
Protein 352.2 43%

Pretty good diet and workout today.

aaron
01-23-2010, 01:16 PM
u kidding me about pretty good diet. Thats a hell of alot to eat! your gonna be a monster.

Billsterl
01-23-2010, 09:49 PM
having a feast after a hard deadlift workout is the best feeling int he world

DOA
01-24-2010, 03:09 AM
Thanks for the comments bill and aaron

Diet from Yesterday

Calories 2738
Fat 95.3 31%
Carbs 223.3 32%
Protein 247.1 37%

The portions were a little shaky as I ate out today for a meal but my calories and macros should be around that area. I ate a lot of fruit today

Pumped340
01-24-2010, 12:38 PM
Good stuff man, I might have missed it but do you have some concrete goals set?

DOA
01-24-2010, 07:39 PM
Thanks for the comment Pumped340. Umm i think it is on the first page of my log but u can scratch those. My goal for July 25th 2010 (bday) is

Squat- 365 x 1
Bench Press- 240 x 1
Deadlift- 405 x 1

Diet from today

Calories 2635
Fat 110.2 37%
Carbs 201.9 29%
Protein 215.7 34%

Today was my grandfather's birthday so most of my carbs came from fruit, vegetables and 2 pieces of cake other than that my diet was good I would have 100 grams less carbs if it was not for that cake. For anyone that is not italian I urge you to try a piece of La sfoglia or in english thousand layer cake with custard. You will jizz your pants.

DOA
01-25-2010, 01:02 PM
Bench Day

Bench
125 x 5, 145 x 5, 165 x 8 failed on 9th :(

Bench
5 x 10 100lbs

Dumbbell Row
5 x 10 50lbs

Diet
Calories 2556
Fat 99.9 36%
Carbs 147.3 23%
Protein 258.4 42%

I plugged in all my food already so it looks like it was a good day :)

DOA
01-26-2010, 01:14 PM
Wow. Horrific diet today. I have to stop going out to eat but I am going to see a leaf game tonight and have no other option but to have chicken wings.

Calories 3347
Fat 131.9 46%
Carbs 98.7 15%
Protein 248.9 39%

I guess it is a bit ok because my carbs are low and it is not a workout day but wow man chicken wings have 2000 calories. And I Have not eaten carbs since 1230 so I guess this can count as a carb cutoff of some sorts. Maybe on Workout days I will treat it as a lean mass and non workout days I will cutoff carbs at some point I do not know for sure but will figure some stuff out. Have a nice day

EDIT
I ended up I changed the diet up there and now it is a bit better. I only had 4 chicken wings from my dad and simply ordered 2 chicken breasts with beans and mashed potatoes. The fat is still a bit too high I guess but it was not a workout day so I will try to do less carbs and more fat (but good fat) on non workout days. Hope all goes well.

aaron
01-26-2010, 01:18 PM
crazy amounts of protein though mate! you must really be gaining alot of size? Weight going up?

DOA
01-26-2010, 01:22 PM
One would think. I am at 173.5 first thing this morning. I was at about 171 when I first started the "new" diet. But strangely not to long ago I was at 180 and I do feel and look leaner.

LudiWithKnives
01-26-2010, 06:04 PM
wtf how many wings did you eat to get 2000 calories?

DOA
01-27-2010, 01:14 PM
Squat Day

Squat
205 x 3, 235 x 3, 260 x 6 http://www.youtube.com/watch?v=d9rgMFfXwv4

Squat 5 x 10 145lbs (way easier than last week)

SLDL 5 x 10 135lbs

I hope to film all my last sets for the remainder of the program


Diet Today. I would say it was pretty good in my opinion All my fat comes from good fats and all of my carbs are veggies, oatmeal and two slices of bread and nuts

Calories 2514
Fat 108.1 38% still a bit to high for my liking
Carbs 128.3 22%
Protein 243.9 40%

I would say this was alright protein is a bit low but it is ok. I'm just trying to add small amounts of muscle while dropping small amounts of fat. I do not want to go fucking balistic and try to gain 20lbs and drop 10% of fat. For now I will just stay slightly under maintenance and eat clean.

DOA
01-28-2010, 03:42 PM
Will not be logging food until next monday. Will be trying a full TCD and am telling my mom I am doing it whether she likes it or not. Because I can feel that I lost muscle and all my fat is remaining form the way she makes me eat. Well too bad serious diet plan starts on monday. Going majorly shopping on Saturday.

aaron
01-28-2010, 03:55 PM
I doubt you lost muscle mate! Gotta be honest. It sounds like its in your head and your really abit obsessed with your diet.

Not having a go at you. I hope I didn't offend you.

DOA
01-28-2010, 04:27 PM
Lol thanks aaron I love your comments and I dont take offense to it. If you take offense to something someone says on this forum then your in the wrong place. I really do hope it is in my head.

DOA
01-29-2010, 01:00 PM
Military Day
90 x 5(forgot it was 3) 105 x 3 115 x 7(wish I had a video)

Dips 1 x 10,10,10,8,10- 4 rep pr took the most rest on the last set so maybe i just need 2.5 min rests and i will be able to fill it all out and maybe even add weight :)

Chinups 1 x 10,10,7,7,6- -1 rep Hmm maybe more rest will help these I dont know :(

Pretty good but having the triceps so pumped and then hitting the biceps make the chinups are harder.

GetBigyo
01-29-2010, 07:34 PM
Strong stuff man.


why does your mom care if you do a full TCD lol?

DOA
01-29-2010, 07:43 PM
LOL it is unknown to me but she was straight blasting me because she founfd out i ate no carbs that day. And i was like i dont need them.... but she did not let me finish but my next two words were gunna be for today. But She jumped to conclusions and thought that I was never gunna eat carbs again. LOL shes Italian we are hardheads.

Thanks for dropping by

aaron
01-30-2010, 06:36 AM
How long do you rest in between your chinup sets?

Also what you gonna do about the diet? you gotta do one that your parents allow and just stick to it whilst your at home. It seems to be causing you alot of problems?

DNR
01-30-2010, 06:54 AM
LOL it is unknown to me but she was straight blasting me because she founfd out i ate no carbs that day. And i was like i dont need them.... but she did not let me finish but my next two words were gunna be for today. But She jumped to conclusions and thought that I was never gunna eat carbs again. LOL shes Italian we are hardheads.

Thanks for dropping by

That's jokes man! But I hear yeah....whenever I'm over at my folks house and am talking about what I've been eating they think I nuts for not eating carbs.

DOA
01-30-2010, 08:36 AM
How long do you rest in between your chinup sets?

Also what you gonna do about the diet? you gotta do one that your parents allow and just stick to it whilst your at home. It seems to be causing you alot of problems?

I am going to talk to my mom about the TCD today if not I will just be doing a Lean Mass. And I should really do a set number for dips and chinups. Becuase I just go by feel myabe I shoul do something like 2.5 minutes.

LOL ya it is pretty guny DNR I just rolled my eyes through that whole conversation with my mom.

aaron
01-30-2010, 10:48 AM
I dunno I always go by feel. I just go when I feel rested enough. Not always a good plan though if i'm in a lazy mood that day. Somtimes I literaly don't do anything for 5 minutes if i'm in lazy mood but somtimes i rest for like a minute.

When your doing chin ups and dips do you go to failure on each set? Because when I used to do pull ups I found that if I went to absolute failure. You know where your grinding the last rep out and milking it for all its worth. If I didn't do that and stoped just 1-2 reps short of failure I was able to consistently do the same amount of reps each set. By the last set though obviously I was dropping one rep or so...

DOA
01-30-2010, 11:26 AM
My dips are 5 x 10 and my chinups are to failure but I had a brain cramp and stopped at 10 on the first set, and decided to just try 5 x 10. But from now on I am going until failure

aaron
01-30-2010, 09:51 PM
brain cramp?? what the hell is that lol. Sounds bad.

DOA
01-30-2010, 10:23 PM
HAHAHAHA its slang for not thinking straight.

aaron
01-31-2010, 08:39 AM
oh alright thought it was like a bad headache or somthing lol

DOA
01-31-2010, 08:53 PM
http://images.starcraftmazter.net/4chan/fit/squats_vs_deadlifts.jpg

I thought I should post this because I do not really like deadlifts but knwo they are one of the best exercises.

DNR
02-01-2010, 03:47 AM
LMAO! This is too great!

DOA
02-01-2010, 05:44 PM
Deadlift Day

Deadlift
225 x 3, 255 x 3, 290 x 7 http://www.youtube.com/watch?v=ncs0Ekxm66s

Deadlift 5 x 8 160lbs

Hanging Leg Raises 5 x 10

Pretty good workout. And my diet is going good so far, but I already know she is gunna force feed me some carbs.

Diet
Calories 2868
Fat 148.9 47%
Carbs 132.6 19% (all post workout and meal after)
Protein 238.1 34%

I say this was a pretty good day.

Wavelength
02-01-2010, 05:58 PM
Eat them. You look pretty lean lol

DOA
02-01-2010, 07:40 PM
Looks can be deceiving I am like 15% bodyfat

aaron
02-01-2010, 07:48 PM
Nice work on the deadlifting. What is the purpose of the 5x8 deads with 160lbs though? Speed work?

DOA
02-01-2010, 07:55 PM
its the boring but big template. You do the main lift then do 5 x 10,(deads are 5 x 8) of the main lift right after. To feel the pump, i think wendelr says

aaron
02-01-2010, 08:00 PM
I see. So you don't increase the weight on the pump sets like you do on the work sets?

I'm guessing short breaks and no real emphasis on how much weight your using?

DOA
02-01-2010, 08:16 PM
Your supposed to use 50% of your "max" and since your max onyl goes up every cycle it stays the same for each cycle

ehopkins932
02-01-2010, 08:39 PM
Nice DLs man, hit it hard.

GetBigyo
02-01-2010, 08:41 PM
im still loling at your mom being so mad about not eating carbs (no offense)


Anyways strong lifting up in here man

DOA
02-01-2010, 09:26 PM
Don't worry man but today I only ate carbs post workout so today is the official first day I think she is starting to get the message

DOA
02-02-2010, 05:24 PM
Diet Today

Calories 2450
Fat 156.0 57%
Carbs 19.5 3%
Protein 236.6 40%

I say it was really godd as I am not that hungry I just drink water and green tea if i get a craving for carbs and oddly it goes away.

TheBrewerman
02-03-2010, 11:41 AM
Diet Today

Calories 2450
Fat 156.0 57%
Carbs 19.5 3%
Protein 236.6 40%

I say it was really godd as I am not that hungry I just drink water and green tea if i get a craving for carbs and oddly it goes away.

Baby carrots and blueberries do the trick too, for me anyway. How did you keep carbs at 19.5g? That's crazy

SkinnyEuro
02-03-2010, 12:54 PM
It`s easy man you just gotta eat whole foods with l=few carbs.

DOA
02-03-2010, 01:20 PM
It`s easy man you just gotta eat whole foods with l=few carbs.

LOL I did this from my friends laptop.

Today's workout

Bench Press
135 x 3, 155 x 3, 175 x 5 this was way harder than I thought my bench press rep strength went down. EDIT- I now know what happened here. I did not maintain my arch because my feet were not close enough to my body.
http://www.youtube.com/watch?v=-mdIqcgJE7o

Bench Press 5 x 10 100lbs

Dumbbell Row 5 x 10 50lbs

I think I'll eat an apple before my workout like IA suggested in his article I felt this was not needed but maybe I'll try it.
The assisance work was way easier than last time

Diet
Calories 2697
Fat 137.0 45%
Carbs 143.3 21% (all post workout and trace carbs)
Protein 229.2 34%

GetBigyo
02-03-2010, 06:30 PM
Very nice benching man. keep it up

aaron
02-03-2010, 06:51 PM
xfactor your benching form is great. Really nice and controlled. :)

DOA
02-03-2010, 06:56 PM
Thanks for stopping by aaron, Ya it is pretty controlled but I lost my arch and that is why I only got 5 reps. Early this year I would rep 195 x 5,5,4 and today I did not do my proper form. I took it out on the 5 x 10's this is know starting to feel like DE work to me.

aaron
02-03-2010, 07:02 PM
Yer man. It sucks when you don't get your form right and your lifts suffer. I find that squats and overhead pressing I can get away with pretty loose form but with the bench press it really suffers if you don't get it spot on.