View Full Version : parachooter's log

01-24-2012, 09:51 PM
so, basic info:

- 16, male
- 5'10, 160 lbs, 10% bf
- trained on and off for last 2-3 years
- been lifting for a month seriously now
- playing lots of highschool sports
- diet- wise: low carb/high fat/high protein, avoiding milk
- training wise, im doing:

a: press, deadlift, access. back work
b: cleans, front squat, unilateral leg movement
c: bench, dips, access. back work, rotator cuff work

- currently in basketball season, so this is the best routine
- following linear progression for all the lifts
- will begin starting strength with a little less volume within some time
- current bests are:

deadlift: 330x5 hook grip
squat: 275x5 (10 inch box)
bench: 185x4 (close grip)
press: 115x3
pull ups: +35x9

- will throw some conditioning work periodically
- constructive criticism is appreciated

01-24-2012, 09:54 PM
whoops, and:

current goals are:

deadlift: 405x1, or 375x5+
front squat: 315x1
bench: 225x1 or 185x10+
press: 135x5 or 155x1
pull up: +45x10

- and be 170~ with 10%ish bf
- hope to achieve these goals before the end of march

01-25-2012, 09:09 PM
-basketball practice

-basketball game

press: 108x5,108x5, 112x3
deadlift:337x5, 337x1,337x1
pull up/db row:(bwx10/90x10x10) x 4

- pretty good workout
- everything was good, hook grip getting nicer
- gonna switch press rep range to 3x3, keep increasing weight, will reset eventually when i stall again
- pretty sore upperback
- got a video of deadlift so critique is welcome

01-25-2012, 09:11 PM

01-28-2012, 12:45 PM


cleans: up to 90kg (198 lbs) for a single...
front squat: up to 100 kg (220 lbs) for two singles
splitsquat: 45x5x5 for 3 sets

meh, decent workout, satsified with the cleans, one step closer to my goal
gonna start squatting now lol, feel like it would help me with my deadlifts and cleans A LOT
probably do starting strength, but with close grip bench and front squats and some added core work
ill alter the frequency of the workouts according to how i feel, with school and sports
still throw some conditioning and sh*t in as well, but yeah

gonna go lift, workout A of ss later today pretty excited lol

01-28-2012, 05:54 PM

-4x200m sprints before hand
-warmups/mobility work

front squat @ 165 5/5/5 - decent, really emphasized form, started lower for this sake
close grip bench @ 160 5/5 @165 5 - was supposed to load 162.5, forgot my microplates, so did this instead lol*
weighted chins @ 25 extra 10/10/10/10 - last set, i had to regrip, somewhat hard, but i got the reps
core/shoulder work

- pretty good 1st workout, during the last set of bench some guy hit the bar on my last rep, so i had to rerack it, and i just did 2 more reps after, whatever
- everything else was decently easy, took some caffeine preworkout, and was feeling it during the workout
- good start

02-01-2012, 07:51 PM
full clean:up to 202x1
weighted chins:bwx5/+25x5/+45x5/+45x5/+55x5/+65x5



press:@50kg 5/5/3
deadlift:@156kg for 5 (vid)
db row:@35kg 15/15/15, @37.5kg for 10
rear deltoid work

- hip was a little hurt from basketball
- otherwise great workout, not too upset about hte OHP, stay at the same weight next wokrout

02-01-2012, 08:09 PM

- not too impressed with forms, might stick with same weight next workout, and hit reps again
- then again, my hip was bruised and hurt..
- also on 3.5 hours of sleep, f*cking school.

02-03-2012, 10:59 PM

A ?2.5

squatted twice today lol...

AM workout - done in khakis lol
front squat @80kg (176lb) 5/5/5
- easy as sh*t, like it felt like 135 the last time i did it so....

noon workout
cgbp @75kg (165) 5/5/5 * last set at 167.5
front squat @85kg (187lb) 5/5/5
pull up -2x10, ring dips -2x5
*easy as sh*t still, was eating some dark chocolate during my squat sets
ate a 22 oz burger with fries/onion rings after...

after 1 hour of rest...

burpees/pull ups
total of 55 reps each

20 vertical jumps/25 push ups
20 vertical jumps/25 push ups
20 vertical jumps/25 push ups

square climbs/lunges
so 1-2-3-4-5 square climbs each
between each stair, 15 lunges

basketball practice...

- so although i had a long time, i ate A LOT
- im guessing i got in about 250-300 g of protein/200-300 g of fat/300 g of carbs
- this was my cheat day and sh*t, so i did quite a bit of cardio and lifted a lot
- basically had a day off school because of a field trip that a lot of teachers were away from
- gonna do workout B tmrw again, since im sure i will be fully recovered
- gonna sleep well tonight lol

02-04-2012, 11:37 PM

press - 111 for 5/5/5
deadlift - 346.5 for 2
dips - 2x8

- still tired from day before, gonna keep the same weight for deads next deadlift workout
- back/shoulders are dead sore, grip was an issue, oh well

02-07-2012, 08:23 PM


frontsquat @ 198 for 5/5/5
cgbp @ 171.6 for 5/5/5
weighted chins @ +70 for 5/5/4 then 20 reps at BW
tricep and shoulder work

- good day hit all my lifts
- did some cardio after, been starting to really up my calories as well
- excited to keep progressing!

02-08-2012, 04:22 PM

- did some conditioning today
- couple sprints, some stairs
- did some core work, about 30 reps of hanging leg raises done
- deadlift day tmrw, pretty pumped!

02-09-2012, 08:41 PM


press - @114.4 for 5 @112.2 4/4
deadlift - @347.6 for 5
db row - @ 85 15/15/15/15 each arm

- wrogn weight for press, messed up my last sets, might just try hitting 5/5/5 at 112.2 next workout
- deadlift was decent, some back rounding, looking into that, wonder what i can do to improve my form further
- didnt eat very much preworkout, was a little low on energy
- getting a little busy with school, will try to work something out

02-09-2012, 08:41 PM
also, took a picture of my back after cardio the day before


- decent waist/shoulder ratio?

02-09-2012, 08:42 PM

- back is a bit rounded? doesnt feel real bad though
- what else would make my deadlift more efficient?

02-12-2012, 06:09 PM


bench press @ 175 for 5/5/4
front squat @ 205 5/5/5
pull ups - 5/15/11/13/6/6
dips - 10/10/10/10/10

ab work

- meh, no lift off for bench, no spotter, didnt want to risk failure on 3rd set, will have a spotter next workout, gonna up the weight just a bit
- front squat was decent, bar was really rolly, was hitting me in the neck, besides that it was kinda easy
- ankle was a little irky, made the squatting more difficult than it should be
- pull ups and dips were good, just some assistance, didnt have time for arm work so just did an extra set for both

02-13-2012, 08:35 PM



7 minutes as many rounds as possible

7 rounds and finished 10 burpees, meh.

- got my heart rate up which was the motive
- excited for deadlifts tmrw, 160 kilos here i come, will take vid.

02-14-2012, 06:52 PM


press - 112.2 @ 5/5
deadlift - 352 @ 5 (10 sec rest between rep 4/5)
shrugs - 155/10, 198/10, 242/10, 276/10, 308/8, 308/5, 242/15
hang leg raise - 10/10/10
bicep/shoulder work

- deadlift form was real bad, form starts to break down a lot, i've been getting critique on using more leg drive, not really understanding lol
- back doesnt feel too bad or whatever, guess im getting used to it lol
- shrugs were done to work on grip, all done with either DOH or hook, no over under
- shoulders/tris still sore from push ups and bench the days before so i only did two sets, press is getting harder, might reset
- decent workout, need to work on deadlift form

02-14-2012, 06:53 PM

- on 4th rep teacher told me to stop filming lol, so i did, and then proceeded to the 5th rep/

02-14-2012, 08:45 PM
Ok, I am subbed here now.

On your deadlifts, do you notice how when you start pulling your back rounds?

02-15-2012, 08:58 AM
Ok, I am subbed here now.

On your deadlifts, do you notice how when you start pulling your back rounds?

i dont notice it too much when i deadlift, when i watch my video afterwards i see it

im gonna reset my weight by 5-10% and just go from there

02-15-2012, 09:55 AM
What is your typical ab work?

02-15-2012, 05:43 PM
What is your typical ab work?

ill do ab work 2-3 times a week, so stuff like

weighted planks
hanging leg raises
floor wipers
ab pulldowns
weighted/normal sit ups

and just do 3-4 sets of 10-20 reps

my low back doesnt feel to bad from the deadlifts really, i dunno, the form looks bad, and for me even is painful to watch, but when i deadlift it doesnt feel bad lol, i need to work on my set up for sure tho

02-15-2012, 05:53 PM

5x10 pull ups
- 1 minute rest between sets

then for some conditioning, did:
10 push ups/15 tuck jumps/ 20 burpees
5 rounds of this, no rest between

- yeah, got my heart rate up, decent workout
- frontsquats/benching/rowing tmrw, pretty amped lol

02-16-2012, 07:29 PM


Bench - @177 5/5/4
front squat - @ 213.5 5/5/5
db row - @85 10 @105 5/5 @85 20/20

- ate my post workout, had some carbs then..

bw dips 10/19/5/10/14

then did some circuit, forgot lol..

- ate a lot yeah, pretty good wokrout..

02-18-2012, 09:54 PM

press - 95x5,95x5,100x9 PR
deadlift - 335x5*
shrugs - up to 275x5 for a few sets, 255x10
tricep/rear delt work

*grip slipped on my 5th rep, took like a 30 second breather, made a 5th rep, so did 6 reps total, hit 5
- gym got new bars, they were thicker lol, didnt have chalk either, grip is weak
- did some static hold, DOH and hookgrip work during my shrugs, forgot some of the sets/reps
- deadlift form feels a lot better, a bit of rounding on my 6th rep, nothing compared to my set with 352 tho
- wanted 10 reps for the press, meh, ill take 9

also, weighed 168ish post workout, gaining some weight
not looking much fatter, still see abs, back is looking more developed
arms pumped are 13.5 ~ish, and chest is 42-43 inches

02-19-2012, 01:35 PM
Grip training is the shit. It feels good when you can double over hand your max dl. how long have you been lifting for?

02-20-2012, 08:35 AM
Grip training is the shit. It feels good when you can double over hand your max dl. how long have you been lifting for?

i lifted seriously for a year or so when i was 13 and a half to 14 and a half, dropped lifting for 2 years? i just started lifting again during the new year, so its been 2 months?

02-20-2012, 04:03 PM

did some conditoning work today

so 250 m sprint then 15 burpees
did this 3 times, first time 1:30, 1:27, 1:21

then in 15 minutes did as many pullups/dips as possible
67 pull ups/54 dips

- gym was crowded as f*ck due to reading week and a long weekend
- gonna go for 75 pull ups/75 dips for the 15 minute thing
- squats and bench tmrw, pretty amped
- weighed 166ish post workout, weight fluctuates sooo much

02-21-2012, 10:31 PM


front squat - 101 kg(222.2 lbs) 5/5/5
bench - 80 kg (176 lbs) 5/5/5
db row - 85 10, 105 10/10/10/10/10
ab work

- front squat going up nicely
- overcome my stall for bench
- good progression lol
- all time pr for front squats and bench, and only been lifting for 2 months

02-22-2012, 09:22 PM

- didnt do much today, no cardio, no lifting
- diet was pretty onpoint still, getting in about 250ish g of protein per day, around 3000-3500 calories as well
- gonna do some stretching and mobility work before i sleep
- most of the day was studying really, big chem test tmrw
- gonna kill my deadlifts and pressing tmrw after my chem test lol, will add some back squats in as well

02-25-2012, 07:48 PM


back squat - 187 3/3/3
press - 103.5 5/5/8
rackpull - 330 5/5

- hurt my knee a bit during the back squat, i was pausing at the bottom, hurt to bend it so i didnt deadlift, but instead did some rack pulls
- adding back squats on deadlift days now just cause lol, will reset the deadlift because i dont know how well i will be able to do it after some squatting
- started really light for the squats gonna work my way up

02-25-2012, 11:00 PM


front squat - 230x5, 225x3, 225x4
bench press - 181x5, 181x4, 181x3
chin ups - 10,17,14,10
tricep/rear delt work

- sh*tty workout, yesterday was my schools semi, got high as f*ck, and only had 3-4 hours of sleep
- at the dance, my shoulders/legs cramped up multiple times, result of dehydration/dancing, sweating like crazyy
- my arms were so pumped after the chins and tricep work, like pumped to another level
- i had a cheat day today, ~4500 calories consumed, a lot of carbs, which could be the reason why i had such a crazy pump
- not too disappointed with my wokrout was kinda expected, gonna rest up and hit those well needed numbers next workout

02-27-2012, 09:42 AM

did some sprints/lunges/push ups
conditioning work

day off
just chilling at home, ate a lot of food, lots of studying/homework.

02-28-2012, 06:08 PM


back squats - 198 for 3x3
strict press - 105.6 for 2x5 then 1x6
deadlift - 275x5

then some grip/shrug/static holds with whatever weight

- so i decided to reset my deadlift from 275x5, gonna add 5 kg every week until i feel my progress significantly slows
- my shoulders were surprisingly sore this morning, dunno why, decided to just go for one extra rep instead of 7 for the pressing
- will try to hit 6 with added weight again next week
- back squats are still really easy, 198 feels like nothing lol, im pausing at the bottom each time also

02-29-2012, 04:00 PM

did some sprints on the rows
then 30 pull ups/ 30 bw dips

A9 tmrw, need to get my lifts lol
also been eating quite a bit recently

03-01-2012, 05:33 PM


front squat - 228.8 for 3x5
bench - 180.5 for 2x5, 1x4
row - 85x10, 2x25
ab work

- good day, squats were draining, def would have gotten bench if i was fresh
- bench has improved, will et the weight next time
- progression has def slowed, will run a couple more times until i stall majorly

03-03-2012, 08:16 PM


back squat - 210 for 3x3
strict press - 110 for 2x5, 16
deadlift - up to 285xd5
pull up - bwx10, +35 for 10/9/8, bwx10
curls and shoulder work

- everything easy, one more rep in me for press
- good workout, pretty sore, been eating a lot a lot lately

03-04-2012, 10:19 PM

played 2 hours of basketball
did 50 push ups and some easy core work

03-06-2012, 05:32 PM


Front squat - 235 for 5/4/3
Bench - 180.5 for 5/5/5
Row - 105 for 10/10/10/10/10
core work

03-06-2012, 10:38 PM
Nice front squat PC.

03-07-2012, 06:25 PM
Nice front squat PC.

what does PC stand for?

thanks? lol

03-07-2012, 06:25 PM

75 pull ups/ 75 dips
3x5 GHR
some jumping..

- basic conditioning day
- eating a lot lately, good time training
- on day 3 for no fap lol, trying to hit atleast 10 days
- lots of work, been pretty busy lately, but after this friday, i have a 2 week break

03-08-2012, 06:29 PM

back squat - 220 for 3/3/3
press - 110 for 5/4/5
deadlift - 297 for 5
pendlay rows - 187 5/5/5/5
some lateral raises

also did a conditioning circuit consisting of:
15 box jumps, 12 push press (40 kg), 9 toes to bar (hanging leg raise)
did as many circuits as possible in 18 minutes, was sweating buckets after

- good workout day
- been eating a lot lately, squats are still easy as fuark
- deadlifts easy as well, double overhanded it
- press was weird since i was still very fatigued from the day before (all the pull ups and dips)

03-11-2012, 06:36 PM
- had a basketball game in the afternoon

- played in a basketball tournament all day
- fuarking exahusted
- also had a lot of carbs this day, restoring that glycogen


front squat - 225 for 5/5/6
bench - 185 for 4/3/3
pull up - 10xbw, 45 for 7/4/6/3
dips - 12,11,15,12

- wanted 7 reps for the last squat set, was pretty easy, failed the last rep though
- gonna start doing 3x3 for benching, gonna do as many reps as possible on the last set, gonna up to 190 next workout and hope to rep it atleast 5-6 times before moving on
- otherwise everything went well, kinda tired from the the two days before, didnt really eat before the workout
- gonna hit up to 235 for squats for 3x5 and try to hit 7-8 for the last set before moving on
- weighed 171ish after workout, looking decently lean also

03-13-2012, 08:36 PM

day off..


back squat - 230 for 3/3/3
strict press - 115 for 3/3/5, 85 for 10
deadlift - 315 for 3, 235 for 8
row - 185 for couple sets, 155 for couple sets
static holds, triceps, shoulder work

03-14-2012, 06:23 PM
took a couple before after pics..

this is before:


- noticeable changes in back width
- tris and delts also got a bit bigger
- this is only within a month and a bit or so, so pretty happy
- still somewhat lean, which is the goal

03-15-2012, 09:00 PM

- did like 8 sprints and some core work

03-15-2012, 09:01 PM

front squat - 231 for 3x5
bench - 185 for 2x3, then 1x4
pull ups - bw for 10, +35 for 2x10, +60 for 5, +70 for 3
dips - bw for 15/15/18
curlzzz and rear deltzz

03-15-2012, 09:01 PM
so basically, im done with starting strength, been a good 2 months. number went as:

front squat - 165 for 3x5 to 231 for 3x5
bench - 145 for 3x5 to 181 for 3x5
deadlift - started at 295x3, peaked at 352x5, but i reset partway, im at 315x3 now, but its hella easy
strict press - from 95 for 3x5 to 110 for 3x5

- basically my main lifts, all increased a good amount, but now increasing weights linearly takes me a couple of workouts which isnt as effective as it should be
- im gonna run a program similar to 5/3/1, but im gonna do it in a more linear style, and rather than one main lift, im gonna have the program set up like starting strenght or madcows, basically been running it already
- essentially im doing a certain weight for 2 sets of 3, and the last set im doing as many as i can, and then doing 1-2 volume sets after from a set range between 8 -12
- the weight should be challenging, im gonna aim to hit 5-6 reps for that last set with the initial weight, and then increase the weight, and for the volume set im gonna use a weight thats challening for me to get 8 reps with and work up to around 12, adn then increase as well
- im gonna try this method out and see if it works, if not i might start doing an upper lower split, but i dont want to do this because i enjoy the fullbody workouts
- also the squatting 3x a week is really overwhelming, which is another reason im not trying to do starting strenght anymore, been having this knee pain lately in my left knee, it doesnt really affect me but its kinda annoying, so i feel if i lower the volume a bit, it might help, been doing alot of ART and foam rolling lately, but it hasnt been helping
- when im warmed up it feels fine though


- been real busy lately, doing volunteer work at a local museum for about 6-7 hours a day, and trying to keep up with studying too
- im on a break right now, for two weeks, volunteering is over tomorrow, got 30ish hours done which is pretty good
- havent seen my friends lately kinda upset about that but thats just how life is osmetimes
- my arms and the rest of my body is really starting to grow, im weighining about 172-173 post workout now, and about 2-3 months earlier i was only 160ish
- been gainig mass slowly but steadily, and i feel like this clean bulk has actually been pretty good in terms of staying lean

so long post was long
cliffs for those that didnt read...
- off starting strenght, on my own program
- squatting 3x a week heavy led me to some knee pain
- pretty busy lately, volunteering and school
- bulk was pretty good, gained about 10 lbs in the last 2-3 months

03-16-2012, 11:20 PM

did some cardio today

30 push ups and 500 m on the rowing machine x2
played some basketball

gonna lift tmrw

03-17-2012, 09:04 PM

back squat - 240 for 3x3
strict press - 117.5 2x3, 1x4
bb row - 135x10, 185x10, 205x6, 205x5, 225x3, 185x15
static holds

- workout was pretty good, typically go higher volume for rows
- rows werent completely strict, back is always straight tho, and im always touching my stomache or chest
- for my new program tho, im considering some sort of 5/3/1 or pull/push variation
- thing about 5/3/1 is i enjoy the assistance work and the freedom with that, but the squatting frequency is very little
- im going with a push pull routine, but id write it myself really, not liking the ones i see online as the volume is real high
- i might just do a low volume high frequency, with a lot of heavy singles/doubles/triples with some volume for assistance
- will update once im sure.

03-19-2012, 09:55 AM

played some basketball


played some basketball
did some sprints and push ups after

- heavy front squats and bench tmrw, gonna eat a lot today for that
- tomorrow gonna have a cheat meal, since im going out with friends
- pretty excited for both lol

03-20-2012, 12:08 PM
- so just made some food, gonna go train in a few hours
- going out to pho with my friends later today, might also grab some mcdonalds lol
- excited for the cheat day, havent had one in a while, but i still need to get my veggies and protein in, so...

i cooked this lol



03-20-2012, 12:09 PM
i made a ****load of boiled eggs beforehand, and soaked them in green tea ( it tastes better?)

its a chinese thing, but it still has the proteins/fats that i need lol

the burgers with the bacon altogether is about 85 g of protein

for post workout, gonna drink 2 scoops of whey with about 300 mL of milk which is about 60 - 65 g

gonna eat a shtload for dinner, and have atleast 1 L more milk and prolly 3-4 eggs before i go to bed, so about 60 - 70 g protein

so im pretty much set for my macros, dinner will def have proteins in, but i dont really care lol, will update for wokrout once i get back

03-21-2012, 12:16 AM

frontsquat - 235 for 2x3, 235x4.5.... 210x5,215x5
bench press - 185 for 2x3, 185x5165x5, 145x10 (closegrip)
weighted chins - bwx10, +25x10, +50x7, +70x4, bwx10
dips - bwx15, bwx20, +25x7
core work, bicepzzzz

vid of front squat:

also snapped a pic postworkout..


-so with my last set for front squat, i sneezed half way up, u can even see, i got past the whole, and was just locking the weight out, f*cking sucks man, whatever, will try to hit 6 reps next workout to show whats good lol
- 2 lighter sets to get some volume in
- bench was good +1 rep PR, and definitely an all time PR for me, f*ckyeah.jpg, felt decently easy too, gonna up the weight tho
- also finally hit 20 reps on dips, big benchmark for me lol, when i started i could barely do 10, so yeah
- pull ups felt fine, did some DC style bicep trainig lol, main set then some rest pausing, got dat dere pump going
- then i went for to chill with my friends lol, went to eat



wasnt satisfied lol, so went to mcdonalds and got..


- if u cant see lol, i put mcdoubles together, threw out a piece of bread, got a mcflurry, and a large coke

03-22-2012, 07:14 PM

back squat: 250 for 3x3, 225x5
strict press: 120 2x3, 1x4, 95x10
rows: 195 for 2x5, 185x5, 165x10, 155x15
ab work and shoulder work


So I took a video of the last sets for my workout. Going through them I realized that my depth for squats is fine, and that my rows are decently strict? Although I do use some momentum. Overall workout was good, squats were extremely easy, 250 felt like a warm up set to be honest, I strict pressed 117.5 for 4 last session, so some linear progression is happening still. Will go for 122.5 next time, but good workout. I was feeling hungry towards the end, did not eat much before hand.

Critique away at my form lol

03-23-2012, 11:38 PM
anyways, i started up a blog, its url is www.parachooter.blogspot.ca, i will be posting some more detailed thoughts and log of what I did and just general sh*t on it, you guys can check it out, ill still be posting workouts here so dont worry lol

03-24-2012, 08:29 PM

2 hours of basketball
sprints, push ups, lots of jumping


2 basketball games
-tired as fuarkkkkkkkkkkkkkk

03-26-2012, 06:49 AM

lifting today:

Front squat - 240 for 2x3, then 1x4, then dropped the weight and hit 205x8
Bench press - 190 for 3x3, didn't even attempt the 4th rep, will hit the 4th rep next workout
went with a closer grip and hit 155x10
Pull ups - bw for 10, +35 for 8, +60 for 6, +60 for 5, +60 for 3, +35 for 3, bw for 2x3
Dips - bw for 13, bw for 15, +25 for 9, bw for 15


hate, rate, critique my form and sh*tt..

03-27-2012, 06:27 PM

back squat - 260 for 3x3, 220x10
press - 123 for 3x3, 99x10, 110x5+1 (push press)
deadlift - 352x1, 374x1, 396x1
RDL - 220x5,264x5,265x5
static holds and shoulder work


some critique? lol

and finally hit a 180 kg deadlift, was so fuarking happy, i dont deadlift often but when i do i wnat to hit a pretty big PR lol

03-28-2012, 05:17 PM

ran a mile
core work
35 bw dips

-gonna go to rugby practice tmrw, not extremely sure if i will play, but i wanna go to see if i like it or not kind of, will lift after

03-31-2012, 08:54 PM

rugby practice in the morning
did some easy sprints, some push ups, and just some tackling drills
pretty fun, gonna keep playing, most of my friends are on the team so it'll be just a good time
people are telling me i will probably be playing inside centre, excited for how the season will go

- had a chemistry test after, f*cking murdered that sh*t, then lifted..

front squat - 242x3, 242x3, 243x4 P-fuarking-R!
bench - 191.4x3, 191.4x2x2x2, 165x5, 154x8 FUUUUUUUUUUU
pull ups - bwx10, +35x8, +60x5x5x5x4, bwx15
dips - bwx10, bwx15, bwx15, bwx13

- doing a thing on nutrition and basics of it for youtube, and also for my own knowledge, will upload my frontsquat video once im done that, been busy lately, i also have rugby practice tmrw morning, so i need to be up early
- took a pic of my back postworkout today


03-31-2012, 08:55 PM

Session 5:
Back s - 265x3x3x3, 225x10
press - 115x3x3x4, 95x10
Row - 165x5x5x5, 135x15
static holds and tricep work


04-04-2012, 02:10 AM

fsquat - 245x3x3x4, 209x10
bench - 176x3x3x8, 154x10x10
pull ups - bwx10, +35x8, +70x5x4x3x2, bwx15
dips - bwx15x15x18x14



04-06-2012, 04:12 PM

back squat - 270 for 3x3, 231x10
press - 110x3x3x6, 99x9, 88x10
row - 176x5x5x5x5, 154x10
static holds, tricep extensions

video uploading right now..

04-07-2012, 06:44 PM

i would greatly appreciate if you subbed and liked the video

thanks guys

04-12-2012, 09:03 PM


fsquat - 250 3x3, 225x6
bench - 180x3x3x6, 155x4x4x5 (close grip)
neutral pull ups - x10,+35x8,+60x6x4x4, x15
dips - x15 x15 +25x10


i also did a video on some basic concepts with macronutrients will post that after it uploads yeah

04-12-2012, 09:04 PM

played an hour and a half of basketball
some sprints and some core work

have rugby practice and lifting tmrw, been a good easter, time to get back to work/school!

and sh*t my abs are sore from the front squats lol

04-12-2012, 09:04 PM

back squat - 275 for 3x3, 242x9
press - 115x3x3x6!!, 99x6, 88x5 (paused)
row - 180 for 3x5, 143x20
static holds, tricep work

also i been playing rugby and its been great so far, really enjoying the sport
im decently fast, and i've been really aggressive since im real familiar with the other guys on the team, its a blast playing, and im getting the ball alot
school wise its good, my grades are really good, studying quite a bit, kind of tired though from all the sh*t i do but i guess its worth it

thanks guys for checking out my log and sh*t, really appreciate it :D

04-12-2012, 09:06 PM

frank yang suggested i make a video using his picture as a belt lol, did and yeah, squatted 275x3, decently easy


04-15-2012, 12:29 AM

good training sesh today

bsquat - 280 for 3x3! 245x10!
press - 120 for 3x3, 100 for 2x6
row - 185 for 3x5, 165x10
static holdz
curlz and tri extensionz

video uploading

04-15-2012, 09:45 AM

heres the video, a little bit of posing at the end too!

04-21-2012, 11:26 PM

front squat - 253 for 3/3/2, 231 for 5
bench - 190 for 3/3/4!, 165 for 6, 154 for 8
pull ups - +75 for 5/3/3


squats - 130kg (286) for 3x3, 115kg (253) for 7
press - 121 for 3, 121 for 2/2, 100x8, 100x8 weird pressing day, did them in my squat shoes, tipped over a buncha times
row - 190 for 3x5, 154x20 (rest paused) pretty easy
core work


f squats - 255 for 3x3!, 225 for 2x3 paused
bench - 195 for 3/3/4!, 165x8
pull ups - 10, 35x8, 60x8, 60x6, 60x5, 10
dips - 10, 20, +25x10
core work

good fuaking workout.

04-24-2012, 09:26 PM

back squats - 288x3, 288x2, 209x15
press - 123 for 3x2, 110x3, 88x10
pendlay rows - 196 for 3x5, 176 for 8
static holds, tricepzzzzzzzzz
more core workkkkkz

f*cking buttwink, gonna stretch a sh*tload, and back squat 285 for 3x3 next session, slowly working my way up again
legs are hella sore from the 209x15 though hotdamn, but it wasnt even my legs, i swear my erectors fry up way before my legs actually do, not good, not good

04-27-2012, 10:32 PM
so, some updates:

So in terms of lifting, everything is going well, I feel as I am getting more powerful and stronger. I am gaining weight, my arms, back, chest, shoulders are looking much bigger, I am still fitting into my old pants, which means my waist has stayed the same around, which means I am gaining muscle primarily. I feel like I am starting to get that "I look like I lift look". I havent weighed myself in a few weeks now, but last time I checked, gym weight was around 173-174, which is decent. I'd like to be up at 180 before the summer ends.

I am eating around 200-250 g of protein each day, with whatever carbs and fats, although I try to keep those within boundaries, obviously I am not gonna be eating large fries everyday, but I am starting to throw in some carbs during each meal now. It is hard to stay energized and focused when I am eating low carbs, and because I am doing so much physical activity, I feel like the carbs will really help my performance. Drinking a lot of milk, atleast 1L a day, I feel like this has helped me a lot, its a good way of getting calories in, and it has decent amounts of protein. I would recommend milk as one of the top mass gainers to be honest.

I am current playing basketball on a rep team outside of school. I can almost dunk a basketball, on days where I feel good I am getting 4-5 inches above a 10 foot rim, which is very good, especially since I have gained 10-15 lbs in the last 4~ months. I am very happy about that. In school, I am playing on the varsity rugby team, I am starting so far, which is good since this is my first year playing. The team is good, so far we are 1-0 with our second game this Monday. My conditioning is still good, im starting to do some higher rep squats just to keep pushing my conditioning levels.

Aside from lifting or whatever, I've been pretty busy, I have lots and lots of school work. I havent been sleeping as much as I would like to these days, all my extra curricular events and school are keeping me really busy, I havent been updating as frequently either. Its a good thing to stay busy, my youtube channel is doing well as well, although I havent been pushing it as much, as soon as the school year ends though, I will be making a lot more videos and may even invest in a HD camcorder rather than using my familys digital camera.

Thanks for those who check in regularly, I will make sure to check your log out, I appreciate the support guys

Here is a recent training video that I uploaded recently:


04-27-2012, 10:33 PM

front squat - 257x3/257x2/257x2/220x6
bench - 198x2/198x2/198x2/176x5-154x5-132x5
pull ups - x10/+25x5/+50x3/+75x3/+75x2/+50x6/+50x5/x8

04-29-2012, 02:27 PM

weighed 173 at the gym lol, looks like i havent really gained too much weight

back squat - 245 5x5 < 15 minutes
press - 125x2/125x1/125x2/105x7
rows - 200x5/200x5/200x4/185x8
static holdssssssss

fuuuuuuuuu my forearms sore

also going to parallel to an inch below parallel on the squats, goal is to squat 365 before mid june
245 felt like a joke today lol, also widened up my stance a bit

05-01-2012, 10:46 PM

had a rugby game yesterday, whoel body was sore, esp my neck, felt kinda beat up lol, was tackled a lot

anyhow, still lifted, and did fine

fsquats - 257x3/257x3/257x3/198x8 (closer stance)
bench - 198x3/198x3/198x3/154x10
pull ups - 10/15/8/8/6/8

did some sprinting on a rowing machine between sets of pull ups lol
ate a lot today too, hit all my reps except for pull ups, feels good lol

05-04-2012, 11:55 AM

- didnt log yesterday, was sick and busy as fuuuuuuuuuuuu
- throat is still killing me, hate this sh*t, so ghey
- least i got the workout in yesterday

b squats - 253 5x5 in < 12 minutes time
press - 125.5x1*
rows - 200x3x5, 176x10
static holdzz, rotator cuff works

- right shoulder was kiling me yesterday, tried to press couldnt
- shoulder got hit hard during the last rugby practice.. ugh
- its feeling better now though lol

05-08-2012, 07:19 PM

f squat - 260x3, 260x2, 260x3, 209x6
press - 125x2, 125x2, 125x2, 110x4, 88x5
pull up - x10, +35 for 5 sets of 8
bit of core work

push ups ss sit ups for 10 minutes, 15 push ups then 20 sit ups
lots of sprints

- pooped lolz

05-21-2012, 11:30 AM

- front delts were kiling from the push ups i did the past couple days, damn man

back squat - 260 for 5x5
bench - 200 for 3x2 damn, 176x5
rows - 200 for 3x5
shrugz and static holds for the grip


f squat - 260 for 3x3 , 185x10
press - 125x2 - tricep fuuuuuuuu
weighted chin - bwx10, +40 for 5x8

sprints between each chin up set


b squat - 266 for 5x5 da fuq so hard
press - 99 for 3x5, 88x8
row - 203 for 3x5
shurgs and static holdzzz

bench - 175 for 5/5/5/5/3
pull up - +40 3x8, 20 bw reps
some dipz and curlzz

05-30-2012, 01:26 PM

front squat- 265 for 2/2/1, 225 for 5
press - 105 for 5/5/5 easy
rows - 200 5/5/5
shrugz and sh*t


b squat - 270 for 5/5/5 then 209 for 16
bench - 176 for 5x5
pull ups - ~70 total reps

front squat - 265 for 3/2/2
press - 110 for 5/5/5 harder, 95x6
row - 210 for 5/5/3 harder
shurgs and sh*t

b squat -275 for 5/5/5 easy
bench - 180 for 5x5 eh
pull ups - ~60 total reps
face pulls n sh*t

06-10-2012, 12:16 AM

fs - 265 for 3/3/2
press - 95x10, 95x10, 95x6
pendlay row 185 for 5/5/5

bs - 280 for 5/5/6, 225 for 10
bench - 185 for 5/4, 155 for 10/7
pull ups - 60 total reps

fs - 265 for 3/3/3, 195 for 8
press - 97.5 for 10/8/6, 107.5 for 3
rows - 190 for 5/5/5, 135x15

bs - 285 for 5/5/5, 195 for 10
bench - 185 for 8/5/4, 135 for 5
pull ups - 40 total reps

- been doing some conditioning these days as well
-tried some pick up artist crap, been decently successful, combined with this no fap thing, its been working out real well, today marks 8 days no fap and still going strong
-after exams i will post regularly lolz

06-29-2012, 08:24 AM

fs - 267.5 3/2/2
press - 100x10/8/7, 110x3 (pause)
pend row - 195 for 3x5
shrugs, tricep extension


5 sprints up a hill (200m)


bs - 290 4/3/2, 225 5
bench 185 5 195 2 2 155 10
pull ups 49 in >7 minutes
curl and facepulls

100 squats
20 lunge jumps
35 push ups

3 rounds

strict press - 105x10/7/6, 95x6
pend row - 200 5/5/5, 135x20
RDL - 225x5, 225x5, 275x3
rotator work

fronts - 270 for 2/2/1, 205 for 8
bench - 195 for 3/3/3, 165 for 9
pull ups - 40 reps, some rowing between
tricep extensions


bsquat - 295x3,300x3,305x3
f squat - 185 for 2 sets of 8
pull ups - 75 total reps

strict press - 105x10/7/6, 115x2
bench - 155 for 4x8
shrugs - 225 fof 15/15 275 for 8, 275 for 5, 225 for 10
core work


front squat - 270 for 3 sets of 2
back squat - 225x10, 225x10
pull ups - 65 reps total
bicep curlz

bench - 195x3, 200x2, 200x2, 175x5
press - 85x8, 95x8, 95x8, 95x7
shrugs - 225x15, 275x10, 315x4, 275x4, 225x10
some static holdz/rack pulls mixed in it
tricep extensionz and face pulls

06-29-2012, 08:25 AM
its been a good few weeks, i have been so busy, and to be honest i will try to keep it that way, gusy who follow me log, feel free not to post, as I am trying to keep a log just for me now, almost as a diary, i dont misc or browse that much, as I am focusing on other aspects of life, i guess this journal will be more than lifting for me, ill keep a lot of my secret thoguhts and sh*t in here simply because not many ppl know about it

anyhow, for the past few weeks, exam time has been hell, its been library studying for 6-7 hours a day, so bland and strenuous, its got me low and energy and sh8t, been eating garbage too, lots of mcdonalds, pho, and all that sh*t, im really sick of it now tbh, before i never was able to truly see how ppl woudl get sick of this kinda sh*t

i've been pursuing a lot of interests, i am the student outreach coord for my school, so i am dealing with a lot of sh*t, as well, i got into the "pick up artist" game stuff and the no fap challenges, i feel like these challenges and new pursuits keep me in balance, before i had been obsessed with lifting, now it is a large highlight to my life rather than my life period, i am getting bigger, i hit 14 inch arms recently, hwoever i am slowly creeping away from playing sports and such, and although I do miss it, i really cant find the time and sh*t, i think my priorities have changed just as i have changed, either good or bad

this summer im working for 5 weeks at a summer camp, just a day camp, which will be very fun, ill definitely be still lifting and sh*t, and I am really hoping to get some studying and some efficient sh*t done, im gonna start doing my vlogs and start up my blog again, its been a while, to be honest I am pretty excited about that, I am also going to get started in doing osme art and sh*t, im trying to start up a art blog as well, although it seems like a lot to juggle around, i have 24 hours in a day, and i know that i want to live to the fullest (cliche i know), so yeah

lifting wise i am changing up my routine a bit, after 6 months of strength training, i feel like it is time for me to incorportate more of a hypertrophy kind of thing, rather than a pure base strength thing, im doing something like simple power based routine, so:

bsquat (heavy)
fsquat (volume)

press (heavy)
bench (volume)
upper back work

fsquat (heavy)
backsquat (volume)

bench (heavy)
press (volume)
upper back work

even though im a big advocate of highvolume training, i would like to maybe take a small break away, and focus more so on the hypertrophy parts of it

i have decent numbers at the number i feel, although they could be higher i feel like i am getting up there and have made some big improvements, wit my program i basically set up ironaddicts spbr and will progress linearly in a rippetoe manner, i will try it out and see how it works, i feel like i will really enjoy this trianing much more, and even though i would like to have higher numbers, i think i come to a point where i am really enjoying working out just to workout rather than focusing completely on strength, for example, if i dont hit all my reps or whatever, i can still have a good work out

also this usmmer, im gonna try to keep sleep at 6-8 hours a day, i really want to maxmize my efficiecny and do work and accomplish something, damn lol

06-29-2012, 08:26 AM
-since its summer ill try to update more regularly

b squat - 300x3, 305x2x2
f squat - 135x10, 185x10, 185x10
pull ups - 50 reps in 4 sets
curlz and abs


filmed squats

07-08-2012, 10:11 PM

press - 107.5x10/7/6, 115x3 ez
bench - 165 for 4 sets of 8
pend row - 135x10, 185x2x10, 195x3x10

f squat - 270x3,2,2
b squat - 185x5, 235x10, 235x9
pull ups - 61 reps
shrugs - 185x10,185x15,225x10,225x10


bench - 200 for 3/3/3
ohp - 100 for 8/8/6/5
rdl - 225 for 5/5/5

b squat - 305x3, 305x3, 310x3
f squat - 190 for 10/10
pend row - 205x5, 215 for 5/5/5
pull ups - 53 reps in 8 minutes


press - 110 for 9/6/5/5, 120 for 3
bench - 170 for 8/8/6/6
45 degree hypers - 4 sets
tricepz and delts

front s -270 for 2, 235 for 5/5/5 - fu it im resetting it
b squat - 240 for 10/10 ez
pull ups - bw for 10, +35 for 5, + 45 for 5/5/5, bw for 10/10/5/5


07-17-2012, 09:06 PM

bench - 205 for 3/3/2, 185 for 5
ohp - 100 for 8/8/8/8/8
stiff legs - up to 275 for 3
tricepz and shoulders

squat - 310 for 3/3, 315 for 3
front squat - 195 for 10/10
rows - 215 for 5, 225 for 5/5/5
pull ups - 50 reps in 6:45
curlz ss chins


press - 110 for 9, 115 for 3/3/3
bench - 170 for 8/8/8/8
core work

fs - 240 for 5/5/5
bs - 245 for 10/10
chins - 5, +45 for 5, +50 for 5/5/5, bw for 10/10/10
curlz and shrugs

bench - 205 for 3/3/3
press - 105 for 8/8/8/6
rdl - 275 for 3, 295 for 3/3
core work n trisss

07-22-2012, 08:57 PM
b squat - 315x3, 315x3, 315x2 racked then did another rep
f squat - 200x10, 200x10
pend rows - 225x5,230x5,230x5,185x10 (super strict)
chins - 12,12,12,12,11
some more chins ss curlz

press - 110x9 (fck it), 120x3,120x3,120x3
bench - 175x8,175x8,175x8,175x7 fuuuuuuuuuuuuuuuuuu
rack pulls (knee lvl) - 315 for a few sets, didnt really count reps lol

07-30-2012, 10:19 PM

f squat - 245x5, 245x5, 245x5
b squat - 250x10, 250x10
pull ups - bwx5, +45x5, +55x5, +55x5, +55x5, +55x5
chins and curlz

bench - 210x3, 210x3, 210x2
press - 105x8, 105x8, 105x8, 105x7 fuuuuu
core work n shiiiiiiiiiiiiii

bsquat - 320x3, 320x3, 320x2, x1
f squat - 205x10, 205x10
rows - 235x5, 235x5, 235x5, 190x10
pull ups - 13, 13, 13 ,13, 8

press - 120x3,125x3,125x3, 95x12
bench - 175x8, 175x8, 175x8, 175x7
rdl - 285x5, 285x5

f squat - 250x5, 250x5, 250x5
b squat - 255x10, 255x10
pull ups - +60x5 for 4 sets
chins and curlz

bench - 212.5x2, 212.5x1, 212.5x1 - shoulder owww
press - 105x8 for 5 sets
deadlifts - 365x1 easy, 315x8 eh
shoulder work

08-14-2012, 11:03 PM
b squat - 320x3, 320x3, 325x3
f squat - 210x10, 210x10
pend row - 240x5, 240x5, 240x5, 195x10
pull up - 13 13 13 13 13

press - 125x3, 125x3, 130x1, 95x13
bench - 175x8, 175x8,175x7, 175x7 - no more bouncing lol

f squat - 255x5, 255x5, 255x5
bsquat- 260x10, 260x10
pull ups - 5, +35x3, +65x5, +65x5, +65x5, +65x5, 10 10 10
curls ss chins



FS - 255x5x5x5
BS - 260x10x10
pull up - 5, +35x3, +65x5x5x5x5, 10, 10, 10
bb curls - 60x10x10x10

bp - 190x5x5x5, fix form straighten wrists, 135x10, 135x5
press - 105x7x8x8x8 thefuq
dead - 320x10 hard
skulls - 40x10, 50x5, 40x10x10

bs 325x3x3x3
fs - 215x2x10
row - 245x5x5x5, 200x10
pull up - 14,14,14,14,14

press - 125x3, 127.5x3, 127.5x3, 95x14
bench - 145x5x10 reset form

ab circuit
lat raises

fs - 260x5x5x4 fuuu
bs - 265x2x10
chins - 5, +35x3, +70x5x5x5x5, 15,10,15
curls with facepulls

bench - 155x5x5x15 lulz, 135x10
press - 105x8x8x8x8 - good
dead - 327.5x10? - didnt lock out completely
hang leg raises - 4x10
skull - 45x12x5x5

b squat - 325x3, 330x3x3
fs - 220x10x10
row - 250x5x5x5, 205x10
pull up 15,15,15,15,15
chin - 10 10 5
db curl - x20 x10 x10

08-22-2012, 08:45 PM
press- 127.5x3x3, 130x3, 95x15
bench - 155x10x10x10x10
core work
delts n sh*t

fs - 260x5x5x5
bs - 270x10x10
pull up - 5, +45x3, +75x5x5x5x5, 15 15 15
bb curls - 50x10, 60x10x10x5

bench - 165x5x5x15
press - 115x8x8x8x7
dl - 330x10
tris for the guysssssssssss lol

back squat - 2x330x3, 335x3
front squat - 2x225x10
pend row - 3x255x5, 215x10 (not strict at all)
chins - 20 16 16 16 16 5 5
db curls - 30x20x16x12

press - 3x130x3, 105x12
bench - 5x165x10
ab work/curls/delt raises

starting a mini bulk and doing curls every workout, lets see how my arms grow

08-26-2012, 05:10 PM
gonna steal your idea bout arms

08-27-2012, 10:11 PM
gonna steal your idea bout arms

good luck dude

08-27-2012, 10:11 PM
so a little update:

first off im gonna start logging everything in my workout log, my thoughts and sh*t, feel free to read/not to read

so summer is coming to a close, and i've had a very good summer, many lessons learned to be honest. From working at the summer camp to lifting to studying to smoking and spending time by myself, I've learned a lot about myself. I've learned to deal with a lot of different sh*t mentally, specifically enjoying time alone. I had that issue before; not being able to spend time alone, however as this summer passed I've learned to keep myself busy and to do productive sh*t. From my lows after blazing up and feeling like sh8t after, I realized that there isnt a secret thign that will "give" you happiness but rather your happiness and how you feel about yourself comes more from consistency. What I mean by consistency is how consistently you do the sh*t that you SHOULD be doing vs. teh sh*t you WANT to be doing, I also found that with consistency these two things (SHOULD vs WANT) soon become the same thing, as we keep doing the same things, it starts to becomes a habit. When you follow your own standards and try to achieve and accomplish more, you find a mental stability, atleast for me, i feel like sh8t when im not achieving more or learning more.

Thats something else ive began to come to terms with : Knowledge truly is power. One time this summer, me and my friends were chilling at a pizza pizza, we realized there was no more toilet paper in the washroom, a woman came rushing in and was in a hurry. Clearly she needed to use the washroom, I told her that there was no toilet paper, and she went grabbed some napkins and went. She came out after and she thanked me. Secondly, as I become stronger and stronger, people in the gym are noticing that, as I am making gains, people begin to talk ato me and ask me how I train and what I am doing to make these gains.

So on top of all this I think that through the school year ( as summer is ending) I want to make it a goal for me to continue to lift and get stronger and continue to learn and become more knowledgeable. On top of that good grades are a must since I am applying to university this year, and there is a specific program at a specific university that I have a large wanting to get into. So lots of hard work lie ahead, for the past 2 weeks I have been sutyding for 4-5 hours a day quite consistently, hopefully this habit will be very sturdy when school starts.

Training wise everythign is going well, squats are progressing very well as well as many of my other lifts. However I have been cursed with a shoulder injury 9right shoulder, to be honest I kind of saw the injury coming, my right shoulder has always been strange (never as flexibile) as my other shoulder, and with my lack of care for it the injury occurred. I've done quite a bit of research in the past two days, and have started to mobilize it, however injuries do take time and after it does get better I need to make sure to treat it and keep it healthy so that this doesn't happen again. I am also startinga bulk again, a rather clean one, and hoping to hit 185 before I cut again. Once my shoulder heals I'll start benching 135 and slowly work my way up keeping good form, etc.

Anyhow, school year will be interesting, senior year.

08-27-2012, 10:12 PM
front squat - 3x265x5
back squat - 2x275x10
chins - 5, +45x3, 4x+80x5, +10x15x10x10
curls - 70x10x10 with facepulls

5x200m sprints up hill

50 chins

back squat - 3x335x3
front squat - 2x230x10
chins - 17 17 17 9 10 10

09-10-2012, 08:22 PM

- weighed 179.something today at the gym post workout, lol gaining some weight

strict press - 130x2, 130x3, 135x3, 105x10 (slow negatives, pause)
deadlift - 335x10
rowing - 3x500 m splits around 1:47-48
hanging leg raises - 10, 10, 10, 5
curls and tricep extensions

great trainign session, deadlifts felt pretty easy, shoulder starting to feel a bit better, benching still hurts, i feel like its more of a nerve impingement, shoulder feels pretty good now in all honesty, and overehad pressing hoenstly feels fine so yeah, did some cardio as well feels good, its interetsing how I am gaining weight been bulking like mad recently and its really helped my strength gains as well

5x150m sprints

f suqat - 265x5, 270x5, 270x4 fuuu
b suqat - 280x10, 280x10
chins - 5, +45x3, +80x5x5, +82.5x4x5, +10x10, 2x20x10

bench - 3x135x5 felt great
press - 3x115x8, 115x7 dang
circuit: 10 burpees/10 push ups/10 lunge jumps/10 sit ups x5
reardelt work

- shoulder feeling A LOT better

4x100m, 1x300m
3x25 push ups

bsquat - 335x3,340x3,340x3 yeah
f squat - 2x235x10
bench - 3x140x5
pend rows - 4x190x6
15 chins, curls

press - 132.5x3, 135x3, 135x3, 120x6, 120x6
deadlift - 340x10
row - 3x300 m
chins - 10,15,10,10,15 much more strict
bb curls - 50x10,2x60x10

so, now that school is starting and summer is over, i've decided to start a new routine, its not completely new and is very similar to what i have already been doing, hwoever i am going to lift more frequently, and with taht I am cutting some of the volume for my compounds, that in mind here it is

day 1
backsquat - 2x3, 2x6-8
bench - 3x5, 1x8-10
weighted chins - 2x6-8, 2x12-15

frontsquat - 2x5, 1x8-10
press - 3x3, 2x6-8
bb rows - 2x6, 1x15-20

so basically this, i fit in deadlifts once a week, on my deadlift day i will do chins for volume afterwards, and the workout after excludes backwork. With the reps/sets/weight, my goal is to always overload some how. So with the higher back off sets and their reps, i try to in crease reps and once i do that i add a tiny bit more weight and keep progressing. For the lower more max effort sets, ill try to overload each time and see how it works. My goal is to hit a pr each workout and really progress, im racing a friend to a 415x3 squat in real life with money on the line, and i am motivated to get htere.

secondly, i plan on lifting 5x a week, and because of the lower volume with my workouts, i should be able to fit this in, the workout i did today was around 75 minutes and i am really working to cut down my workout time. I plan on ART/foamroll/mobility work everyday, just so that i can stay loose and continue lifting without joint pain. Although it does look like im on a path to overtraining, I am confident in my ability to recover and continue lifting, if i do feel like it is too much i'll take an extra rest day here and there especially with school now. And because of a school schedule I may have to take an extra day off, so essentially i'll be lifting everyday that i can or whenever i get the oppurturnity, but when schol work piles up or something comes up i wont have to rush a workout.

Im excited to see how i progress on this new routine.

here are some videos as well:




Okay, so school is starting soon, and I will be posting less and less, I need to stay focused on academics, my extracurriculars and most definitely lifting.

This will be a long ass post just to map out what I have in my mind and what I need to do, no need to read or whatever, this is for me.

So 24 hours a day, I have school for 8 hours, commute time for approximately 2 hours. That cuts 10 hours off of my 24 hour day already, that means I have 14 left to sleep/study/lift/stretch/organize. I think what I am going to do is sleep 7 hours a day, and I will try to keep this consistent, even on weekends. Oh that brings me to my next point, I have weekends. Doing a little bit of math, 50 hours of my week is gone from school, and I have 168 hours in a day. Given I am sleeping and time spent waking up, brushing teeth and getting ready for bed to be about 8 hours a day, that means i have 168-50-56 hours a day left. This means I have 62 hours left in a week to get sh*t done.

Recently, I've come to realize how precious time is, unforutantely today I was very sick, fever and everything. A day wasted, I ate about 500 calories and have done pretty much nothing productive except try to motivate myself. This is my senior year, and I want to get sh*t done, I need to get my grades on point, and I need to start making my minutes count, my life life is just starting ,I will be off to university in a year from now.

So first off, I think im gonna cut facebook and this forum, I will maybe do both once a week for no more than 1 hour, just to update sh*t since I want to keep this log alive. That gives me about 61 hours. From time to time I know I will be skipping school to get sh*t done, I mean if I do have a big project or test and I desperately need some time to finish that up I will have to skip school, however I have to remind myself to take good judgement and not just skip school to smoke or to do bad sh*t. Secondly as a senior student and as a student leader ( i am part of several committees at my school) i need to bring by a good attitude. When the time is set, I need to stay social, make jokes, I cant bring negativity to the table: even if I am tired or exhausted or having a bad f*cking day. The negativity is for other times and it should be something I feed off of, i should be in control rather than it being in control of me. This brings me to another point: meditation.

I think I will start meidtating for 15 minutes everyday, in complete silence. I did this while I was working at a summer camp this summer, I had to wake up at 7 everyday and finished work at 5. Somedays I was going crazy and I hated my job, but the meditation really had its place and allowed me to relax and calm down. It made me more grateful for what I did have, by meditation I mean sitting still in silence, focusing on the now, and focusing on the physical aspect of things, e.g. breathing, teh air against my skin. Although it sounds very strange, it makes me more calm.

In terms of school work and academics, I should be studying for a good 15 hours each week. Pure studying, and working on homework and assignments for another 10-15 hours depending on the week. I need to remember to stay consistent, and do this every week so work doesn't pile up on me and I can get ahead when the weeks are more chill. I feel school work is like that, each course for me is approximately 110 hours of inclass time, but at the same time I need to put in atleast 110 hours of my own time of studying and reviewing. Being chinese, specifically mandaring, studying is translated as (learning - reviewing). And I cant forget the reviewing part. More so, I need to remember to stay engaged in calss and when I am on my own, regardless of the excuses that come to mind.

In terms of lifting, I would like to spend a good 15-20 minutes every day working on mobility, preferrably right before I sleep. With that siad, I need to stay off the computer an hour-2 hours before I do go to sleep, so that I am not excited (lol) and taht I can actually get to sleep immediately-ish after I lie down. I've had that issue recently in teh summer and yeah I need to fix that. Lifting itself, hitting the gym 5x a week wont be a problem, as I do have 3 hours of my day at school free each day on average, and the gym I lift at is 15 minutes away from my house.

Working hard puts me in a good mind state, and steers me away from depression/drugs/drama and all the bad stuff. I've been aware all summer that we only have so much time, and that if I am going ot make something of myself I have to statart taking advantage of every minute that I have now. With school starting, things are about to get very serious.

Anyways its 8:45 p.m. right now and I want to be asleep before 9:30 p.m. I plan to wake up at 6:00 A.M. tmrw, so I can everythign ready, and see how I am feeling then. If everything feels good I will hit the gym for a workout (after i mobilize of course), as my school starts at 10:10 A.M.

front squat - 264x5, 270x5
bench - 145x5, 145x5, 145x5
pull ups - 5, +45x6, +45x6, 12, 12

back squat - 343x3, 343x2, 343x3, 315x6
press - 135x1, 127x1, 121x3, 110x3, 110x3, 99x8 paused
row - 187x8, 187x8, 143x15
stair runs

front squat - 270x5, 270x4 fuu, 231x8, 231x8
bench - 150xd5, 150x5, 150x5, 115x10 paused all
pull up - 5, +25x3, +50x6, +50x6, +10x12

back squat - 345x3, 345x3, 315x6, 315x6 no belt
pause press - 115x3, 115x3, 115x3, 100x9, 100x9
row - 190x6, 190x6, 145x15
curls/push down superset

front sqaut - 270x5, 270x5, 231x9
pause bench - 155x5, 155x5, 155x5, 121x10
pull up - 11, 11, 11, 11, 8

09-10-2012, 08:28 PM
k heres a quick blurb on my past week

started the first half of my week sh*tty, had to literally stop everything for 2 days because of a stomache infection, got antibiotics after then my auto immune system took over and the bacteria got f*cked up, stll couldnt really eat properly till this weekend

i tried my best to study but the pain was too great sometimes so i just lay in my bed sweaty and smelly as f*ck, i was literally sh*tting every 10 minutes so it was very inconveninet for me to do anythign but lie down and myabe watch some tv and drink water to avoid dehydration since i was sh8tting out water basically, the 2 days were probably the worst in my life for a while, i hate to feeling of being unproductive and literally not doing anything, i mean i enjoy it every once in a while as abreak from being busy but not when school JUST started and i have work and sh*t to get done

anyhow, after i healed, i quickly resumed my regular life, lifting and trying my best to eat healhty and get calories in, the past 2 days from eating nothing but fruit and bread i had shrunk down to 170, it was pretty depressing lookign at the scale, my gains literally got flushed down the toilet, LITERALLY lol, but i've been eating sh*tloads now and slowly putting the weight back, lifting wise, frequency has increased, im literlaly lifting everyday, and making small gains but gains nonetheless, as i contineu im sure i will be flying thru the roof in a coouple weeks once my body gets used to the frequency and once my upperbody lifts gets more and more challenging

in terms of work ive been doing the best to study and getting work done, which ive been good at, ive been sleeping quite a bit though, school is tiring as fuuuuuuu, and sh*t, i am feeling a little sluggish already, i hav ea camping trip in a day (its on wednesday) so that will be a lt of fun, its for 3 days which is a good break from lifting and by the time i come back hopefully i will be ready to squat another 4-5 days in a row and pull heavy

it feels good to work hard again. i would much rather die working than die lying in bed

09-14-2012, 10:31 PM

pause press - 121x3, 121x3, 121x2, 99x8, 99x7 (done in 10 min)
deadlift - 363x5 ez, 308x12 easyeasyeasy
85 total pull ups
3x10 dips

db bench - 40x20, 60x10, 60x10, 60x8
30 chin ups between sets
4 sprints (150 m)

this workout was done in a hotel's weight room, dbs only went up to 60 so i just did some upper body work and some chin ups

back squat - 347.5x3, 347.5x3, 315x7, 315x6
pause bench - 160x5, 160x5, 160x5, 125x10, 125x10 ezezez
pull up - 50x7, 50x5, 10x13 lulz
rear delts

i gained 15 lbs in the last week, went from 170 - 185 lol, pull ups ogt a little worse which is expected, didnt hit my reps today, but i've been eating like a monster the last two days during a school trip, every meal has been a buffet and there were a lot of snacks and sh*t brought in the hotel, im back now and time to clean up the diet a bit and continue making gainzzzzzz

09-18-2012, 06:35 PM
front squat - 272.5x5, 272.5x5, 231x10
pause press -122.5x3, 122.5x3, 122.5x3, 100x10, 100x9
pend rows - 190x8, 190x8, 145x10 whoops
2x500 m rowing

back squat - 350x3, 350x3, 315x8 ye
pause bench - 165x5, 165x5, 165x5, 130x10, 130x10
pull ups - +50x7, +50x6, +10x14, 10 (underhand)
curls ss tricep extensions

front squat - 275x5,275x5, 231x11
press - 125x3, 125x3, 125x3, 100x10, 100x7-2-1 (damn)
row - 198x6, 198x6, 154x12
curls, 10 chins

pause bench - 170x5, 170x5, 170x5, 135x12, 135x12
deadlift - 370x5, 308x15 lol
pull up - 15, 10, 10, 10, 5, 10 hammer grip
abs/lat raises

09-22-2012, 11:11 PM

had an arm day lol

some preacher curls, hammer curls, and push ups, real chill, took liek 20 minutes got a nice pump on

back squat - 352x3,352x3,315x8,315x7
pause press - 127.5x3,127.5x3,127.5x3,100x10,100x7 i give up
pull ups - +50x8, 50x8, 10x14, 10
curlz and push downs

no sleep b*tches

front squat - 277.5x5, 277.5x4, 231x9,231x10 - heart attack wow lol
pause bench - 175x5, 175x5, 175x5, 140x12, 140x12
row - 205x6, 205x6, 160x12
row 3x300 m wow deathly cant hbreathe
abs and curls

also hang cleaned up to 195 for jokes

10-09-2012, 11:12 PM
so kinda forgot ot log, been real busy

but here some highlights from the past 2 weeksish

back squatted 360x3 for 2 sets best, squatted 315x9, 325x6 afterwards
front squatted 285x3 for 2 sets, 245x7 after
benched 187x5 for 2 sets then 192.5x5 paused, 155 for 2 sets of 12
pressed 135 for 3,2,2, 115 for 7,6
pull ups +55x8 real wide grip, also did +15x13,11
rowed 215x6 not too strict
deadlifted 382.5x5 pretty ezzzzzzzzzzz

been real busy lately, kinda sick, decided im gonna start traiing upperbody close to everyday, taking maybe one day off when i really need it, upperbody is really laggy compared to my pulling and squatting so yeah gotta catch up, also weighing around 180 lbs gym weight now, so gaining a bit of weight, bf% is relatively the same so im happy with that


10-09-2012, 11:13 PM
bs - 363x3, 363x1, 295x8
pause bench - 190x5, 190x5, 195x4, 160x10, 160x10
pull ups - 60x5, 60x5, 15x15

fs - 287.5x3, 287.5x3, 245x7, 245x7
pause press - 135x3, 135x3, 135x2 fuu, 115x7, 115x6
pull ups - 15, 5, 10

pause bench - 190x5, 190x5, 195x5, 160x11
row - 215x8, 215x8, 175x11, 175x11
incline db - 50x10, 50x10, 50x13
pull up - 15 15 10