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GP log
ok fellas hurrr we go
24 5'11 208-211 bp 330 sq 405 dl - 495 i do westside so i lift tues thurs sat sun currently bulking with carb cycling high days - 3 of them are about 350-400 carbs 200 pro low day are about 70 carbs 300/350 pro Uploaded with ImageShack.us Uploaded with ImageShack.us Uploaded with ImageShack.us Uploaded with ImageShack.us so after the month of july, the only thing ill be taking is creatine. plan is to gain some mass while not getting to fat, whenever i achieve this ill start cutting down to 7-8% again as far as my split goes... ME upper decline floor press cg bp bp ME lower zercher sq sq box sq good mornings deficeit dl vs bands dl accessory lifts and ME lifts change all the time but i follow the generic westside template. no reason to really post a template cuz i stall in different spots / new weaknesses come out / different parts hurt. always changing Last edited by GeekPoop; 07-13-2011 at 04:27 AM. |
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ME
DL 135 x 5 185 x 5 225 x 3 275 x 1 315 x 1 365 x 1 405 x 1 455 x 1 495 x 1 - PR 545 x 0 - dammit 520 x 0 - was spent. dammit leg press 442 x 2 x 8 ghr 40 x 3 x 8 bb row 255 x 3 x 8 db curls 30 x 3 x 10 planned on nailing 545 today... i guarantee if i would of skipped 495 it woulda went up np. oh well, defeceit DLs for the time being and and ill attempt again in a month or two. got stuck off the floor, oh well. next ME session is thurs Last edited by GeekPoop; 07-13-2011 at 04:28 AM. |
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nice start to the journal bro ! heard good things about carb cycling but never tried it myself, iv heard that low carb days can really wear you out until you get used to them
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yeah if youre dieting using it, than carbs are liek 0-70grams. since im bulking, i never go below 90 on a low day and on high days i got such a surplus it carries over. id update my diet more but its literally changes about every 2 weeks and all im concerned is hitting macros not cals |
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7/14
ME Dec bp 135 x 5 185 x 5 225 x 3 275 x 3 320 x 1 - too far of a jump was supposed to be a triple, wasnt really paying attention. 225 x 12 225 x 8 225 x 10 - did rep work to make up for it skulls 95 x 3 x 10 db bp 90 x 8 90 x 6 - tired db lat raises 20 x 4 x 10 decline sit ups + 50lbs 3 x 10 good session, elbows holding up and im sitting at 213 so far and fairly lean. i dont like declne benching cuz i can never "set" myself on the bench like a flat bench. i may ditch this lift soon cuz its stupid lol. other than that just cardio today 30mins and than back to back DE sessions if you dont know what DE is = Dynamic effort, rep <1 30-45 sec brakes. emphasis on speed its almost conditioning. |
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I wish you good luck bro!
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1. if youre weak off the foor, like you cant move the weight from the floor but are strong enough to complete the lift, you need to start doing them. (i real weak off floor, if it goes up 6inches ill complete the lift) 2. yes! more of PLing thing for 1rms tho 3. i always do defecits or some variaton of a DL what starts from teh floor. my gym doesnt have blocks 4. np man, ask away! i usually just look / follow other logs and ask if i confused or curious |
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7/14
ME dec bp 135 x 8 185 x 5 225 x 3 275 x 1 320 x 1 - PR too big of a jump i was stupid n this was supposed to be a triple 225 x 12 225 x 8 225 x 10 skulls 95 x 3 x 10 db bp 90 x 8 90 x 6 - tired db lat raise 20 x 4 x 10 dec crunches + 50lbs 3 x 10 --------------- 7/16 DE box sq 175 + double looped monsters minis 10 x 2 pull throughts 222 x 10 222 x 10 222 x 15 hyper ext + 40lbs 3 x 8 lat pulldown wide grip 182 x 4 x 6 bb curls 85 x 7 85 x 6 85 x 6 ------------ 7/17 DE bp minis + 185 8 x 3 - im lowering it at an average speed, pressing it up as fast as i can, than repeating. much much more controlled inc db bp 90 x 3 x 6 pushdown on lat machine 100 x 3 x 8 shoulder press 80 x 8 80 x 8 80 x 10 hanging leg raise 3 x 10 um nothing to cool to report bout any of these lifts except improving on DE work and the bs my elbow was pulling has ended for now... sorry for lack of updates, i been busy doing summer stuff like hittin da beach lol. |
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