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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 http://img842.imageshack.us/img842/9279/2496bbec1.jpg Uploaded with ImageShack.us http://img148.imageshack.us/img148/4705/2c26e26d1.jpg Uploaded with ImageShack.us http://img146.imageshack.us/img146/33/1797a6c5.jpg Uploaded with ImageShack.us http://img8.imageshack.us/img8/8913/70764a7b.jpg 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 |
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 :) |
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 |
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. |
I wish you good luck bro!
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ill try my best doing it all natural :) |
philosophy on the deficit deads?
do you think they help? do you feel they increase your deadlift? do you dead from the floor. sorry for the amount of questions, but seems like everybody else has lots of fans so I am not reading their's:D -c |
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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 |
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. |
7/19
ME Box Sq - i completely stop, not touch n go. i actually sit 135 x 8 185 x 8 225 x 5 275 x 3 315 x 3 355 x 2 - ok was gonna be a triple, i had the safety bars and actually hit them... how? idk. fckin dumb oh well 365 x 1 390 x 1 - when i sat, my spotter helped me up? he just kinda supported my chest, even though i didnt need it... oh well 390 x 1 - did it "by myself" lol leg press 455 x 2 x 8 GHR + 40lbs 3 x 8 pendlay row 260 x 3 x 8 db curls 35 x 3 x 10 straight arm pulldown 45 x 2 x 25 i planned on going higher for box sqs but i wanted to get 390 by myself. the spot + the goofy bar thing at 355 got me kinda tired. i shut it down than. rest of the lift went fine. i was lifting w my friend whos 6' and 240 and im the same size as him now which is kinda cool, even though we go for strength not size. he gave me a compliment :) |
ok regarding the first post about my diet w high and low carb days...
my 3 high days are on both ME days and usually saturday with is DE lower body. the other 4 days are my low days, 3 of which i do 30mins of cardio at about 65% max heart rate. i have an pre / intra / post shake pre / post shake is 40g whey 60g potatoe starch 5g bcaa intra is 5g bcaa 30g gatorade powder and diet is whatever makes up the macros. i eat a lot of rice and potatoes. im pretty plain. i have a cheat meal every saturday. out of the 4 i do a month, 2 are like a giant steak + french fries. the other 2 are something such as ice cream and pizza. i weigh in ever weds, and will post pics every 3-4 weeks. every week is kinda dumb IMO cuz you cant see many changes unless its spread through a time line. i like the drastic looks of a month or so apart to see what your doing, if its paid off. |
7/21
ME Floor Press 135 x 8 185 x 5 225 x 5 250 x 3 270 x 3 280 x 3 290 x 2 - idk what happened here ; / 300 x 1 305 x 1 320 x 0 blah skulls 95 x 10 95 x 10 95 x 13 db bp 95 x 2 x 8 db lat raise 22.5 x 4 x 10 decline sit ups 50 x 3 x 10 blah... ok session. i did up the 3 rep sets by 5lbs from previous session, failed 320. got stuck 3/4 of the way up, no surprise cuz thats where my bench gets stuck. overall, ill count today as a win. may fabricate my own chains for this, i think they'd help lots. weighing in at 210 |
ill update tomororw fellas, sorry had a busy weekend w wedding / wedding reception. been running like a raped ape as of recent. this upcomming weekend is a family reunion / concert, so than ill be back to normal = nothing goin on lol
had a cheat meal being a few beers, hamburger, cake, fries. omfg... i wanted to die. talk about a food hang over omg lol. |
7/23
DE box sq 200lbs + monsters double looped 8 x 2 pull throughs 233 x 10 233 x 10 233 x 15 hypter ext + 45lbs 3 x 8 lat pulldown - wide grip 182 x 4 x 6 bb curls 85 x 3 x 6 good session, real good pop and fast off the box. all accesory lifts went good as expected :) -------------- 7/24 DE BP double looped minis + 190 8 x 3 - i gotta drop the weight a little bit i think, i slowed down on the last 3 sets. inc db bp 95 x 3 x 6 pushdowns 100 x 3 x 8 shoulder press 85 x 3 x 8 hanging leg raise 3 x 10 good session but wasnt to happy bout DE bench. ill lower the weight or switch to monsters and lower the weight a lot. ----------- 7/25 ME zercher sq 135 x 8 - a gym member was all "oh youre gonna add more weight!?' uhh.. yeah its 135 lol. idiots at my gym 185 x 5 225 x 3 265 x 3 295 x 3 315 x 3 PR - shut it down after this, was tired leg press 468 x 2 x 8 ghr 45 x 3 x 8 pendlay row 265 x 8 265 x 8 265 x 6... i think my arms were just beat up from zerchers. ill retry this next week db curls 35 x 3 x 10 good lift! nailed a pr and my rows are getting pretty dang good. i want 275 on them bad. oh well just gotta wait for it |
Keep us updated bro! Good luck!
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heres yesterdays session 7/26 ME CG BP 135 x 5 185 x 5 225 x 5 245 x 3 265 x 3 285 x 3 305 x 1 320 x 0 - stalled 1/2 way up. go figure lol. so i failed CGBP, reverse band bench just got the nod in my rotation... being retarded, i decided another near ME session lol Reverse Band BP - minis 225 x 6 275 x 6 295 x 3 315 x 3 - form was sloppy, back tired / body tired. db over head ext 75 x 3 x 12 db bp 75 x 2 x 10 - each rep was like 5 seconds long, tris were shot so just did slow and controlled db lateral raises 22.5 x 4 x 10 decline sit ups 50lbs 3 x 10 well few notes coulnnt find my "groove" cg bping. i kept racking the bar off center. what zach has learned is puffy triceps = worthless for strength. im need more speed and tricep power. i plan to get both yeah! haha |
7/27
DE box sq + monster minis double loooped 185 x 12 x 2 pull throughs 242 x 10 242 x 10 242 x 11 hyper ext + 50 lbs 3 x 8 lat pulldown wide grip 182 x 4 x 6 bb curls 85 x 3 x 6 nothing interesting to say, all went fine / good -------------------- 7/28 DE BP - doing slightly wider grip, middle finger (instead of pinky) on the rings 185 x 2 - to slow 170 x 6 - there we go :) incline db bp 100 x 3 x 6 - PR :) pushdowns 100 x 3 x 8 ohp... i forgot i was doing that contest and was like oh jeez, im tired lol 95 x 5 115 x 5 135 x 3 n shoulders = spent leg raise 3 x 10 gonna mess around with different grips on the bench, i figure its time to. |
Bro where are pics? How we gonna judge?
Try to make pics in the same place each week and upload them here. This is the rule if you want to win. :) |
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ill take some sunday in same spots n shiiiit lol |
8/2
ME DL minis + deficeit - switching to just deficeit now 135 x 5 185 x 5 225 x 3 275 x 3 315 x 3 - REP PR 340 x 1 370 x 0 - i think i strained my chest on 315 set. damn bands leg press 480 x 2 x 8 GHR - i did this little different and will do so for a while. i give about a 5 second static hold while fully extneded. bw x 3 x 8 bb row - going to the normal standing BB Row for a while 260 x 3 x 8 db curls 35 x 3 x 10 blah not to impressed with myself. i calculated all my lifting %'s after, i did get 4 reps over 90%. prolly why i was tired and failed 370. i was standing on a 45lb plate, ill be standing on about a 6inch deficeit next go around without bands. i was "pulling back" way too much early on, i think thats why my chest hurt :( |
8/4
reverse band bp 185 x 5 225 x 5 265 x 3 275 x 3 285 x 3 295 x 3 305 x 3 315 x 3 - Ok so i screwed my chest / lat up DLing... id lower the bar to about triceps parallel with floor, and the bar would literally just drop. i called it quits, bad ME day skulls 95 x 3 x 10 did bp machine ss w/ cable flyes. could barely db press 50s db lateral raises 22.5 x 4 x 10 decline sit ups + 50lbs 3 x 10 |
8/6
DE box sq - swamped for power cleans. i couldnt spread my arms and grip the bar but decide to do something explosive... power cleans - i havnet cleaned since i was 16... lol 95 x 5 135 x 5 185 x 3 225 x 1 225 x 1 225 x 1 185 x 3 - kinda fun but i not good pull throughs + monster mini 212 x 3 x 10 hyper ext - plate behind head 25 x 8 25 x 5 25 x 6 lat pulldown wide grip 182 x 4 x 6 bb curls 75 x 10 75 x 6 75 x 6 tired! nothing cool to report but im going to try some new varaitions of all RE and ME lifts |
8/7
DE BP - chest feeling kinda good, dont wanna push it 175 x 8 x 3 - was gonan do the additonal sets of 2x5 @ 20%+ but that'll wait for next week dips - decided to do these! bw x 8 25 x 8 50 x 3 x 8 - simple! pushdowns - used a straight bar 100 x 8 100 x 6 88 x 8 shoulder press machine + mini band - this was cool stuff 82 x 3 x 8 hanging leg raise 3 x 10 i think from here on out, most my RE work will be changing until i stall and ill do another varaition to get over the hill. got a good feeling bout dis :) |
got pics ill post later tonight or tomorrow!
204 ish im weighing in at. tbh, i wanna be a solid 200lbs. i plan to compete this upcoming spring in PLing and want to be in the 198 class, so if i dont gain weight thats fine by me. |
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