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  1. #1
    Anti-ATG JBElite's Avatar
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    I once changed my name to Harry for 2 weeks: JB's Lifting Journal

    Well here it goes.
    I love lifting for strength, but the beginning of this journal is going to be all about increasing volume and workload. I got into a numbers chasing game way before I should have, and thus neglected the real work sets and basically stalled.

    Stats
    Height - 6'4
    Weight - ~245
    Age - 21

    Lifts
    For my size/weight I know my maxes are way under what they should be, and currently I'd say I'm around 15-20% off of these just because I'm in a sort of deconditioned state right now, but I think I will work back up and beyond them quickly.

    Deadlift (sumo) - 475x1
    Squat - 425x1 http://www.youtube.com/watch?v=LWdCUTAxOQs
    Bench - 285x1
    OH Push Press - 210x1
    Dip - BW + 90x1

    Goals
    Be as big and strong as possible. Right now I'm mainly focused on leveling out my strength levels with my weight. I also want to gradually lean out and lose the gut. I don't care about a 6 pack, but more definition is needed.
    Short/midterm Number Goals
    -545 Deadlift
    -455 Squat
    -315 Bench
    -Drop BF/At least maintain or lose weight

    Diet and Supplementation
    My main source of protein is lean ground beef, steak, chicken breasts, and whey. I buy whey in bulk, and I decided this summer I really need to increase my protein intake so I am at least 300+ grams a day, so to do this I'm going to be pounding the protein shakes.
    I could do better with my carbs and fats. I've already started really eating a lot of fibrous greens. Other sources are rice, pasta, wheat bread, almonds, and beer. Fats, PB, cheeses, olive oil. I eat relatively clean, but it can always improve. I have cheats too often. I am aiming for around 3200-3500 calories a day with at least 900-1100 being protein. Everything after that is secondary.
    Supplements are basic: creatine, multi, vit-c, fish/flax oil, grean tea extract, whey (although I consider this more food than anything).

    Currently
    Basically I'm soft and weak, after a couple of months of directionless training, followed by an almost 3 week layoff after finals and then a week of debauchery in Florida. My strength levels are way down, so I am going to really have to humble myself when posting some of these numbers. I hope this is going to make me train harder with some real focus and intensity. I'm getting up at 5am this summer, working 6am-3pm...not exactly 21 year old compatible hours, but I am really trying to work on eating well and taking care of myself now.

    Routine
    My routine is pretty simple, a basic upper/lower split. I'm going to try to start with legs heavy/light because I have a tendency to go too hard on the squats/deadlifts and wipe myself out. Upper is all encompassing (or close to it) both days, with Day 1 emphasizing chest, day 2 emphasizing back. Thanks to the many members that gave me their input on this, especially LSU for helping me fine tune.

    Upper 1 (Chest Focused)
    BB Bench 3x5-8
    Chins
    Weighted Dips 3x5-8
    Cable Rows (Narrow grip) 3x8-10
    Laterals (Side) 2x10-16
    Low Incline DB Flies 2x10-16

    Lower 1 (Heavy)
    Deadlift 3x5 or Wide Box Squat
    Squat 3x8
    Romanian 3x6-8
    Abs (Incline Situps/leg raises)
    Calves
    BB Curl 3x8-10

    Upper 2 (Back focused)
    BB Row 3x5
    Chins
    Smith Shoulder Press 3x8
    Incline DB 3x8
    Laterals (Incline Back) 3x10-12
    Low Incline Flies 3x10-12
    Lying BB Tri Extension 3x10-12

    Lower (light)
    Front Squats or Trap Bar 3x8
    Romanians 3x8
    Leg Press 3x10
    Calves
    Abs (Incline Situps/leg raises)
    Incline DB Curls 3x8-10
    Last edited by JBElite; 05-21-2007 at 07:56 PM.
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  2. #2
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    Week 1 - Day 1
    Upper 1


    Barbell Bench
    135x8; 185x6
    225x5; 225x5; 225x6
    Hammer Chins
    5; 5; 4...lol
    Dips
    bwx8; 45x3; 45x3; bwx8
    Cable Row
    100x10
    150x8; 150x8; 150x8
    Incline DB Fly
    45x16; 55x10; 55x8
    Side DB Laterals
    20x8; 20x8
    Notes
    -Left my new notebook I got last night for this journal in the car, good thing there weren't too many reps to count.
    -Literally at less than half the reps I was at for bench, dips, and chins 8-9 months ago.
    -note to self: never fall into the trap of believing hitting a new double or something in a workout is a good enough accomplishment week in week out.
    -feel weak and fat, embarrassed of my first journal entry...hopefully this will get me on track
    -The only thing about this workout I felt good about was the flies lol. As far as the laterals, I guess my shoulders were just done, but I've always felt like I'm doing something wrong when I try to isolate side delts.
    -This will probably be the weakest entry in the journal...My motivation is sky high right now. Diet is good (for me) and I'm excited to be organized and have plan of attack again.
    Last edited by JBElite; 05-21-2007 at 06:47 PM.
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    I'm going to post exactly what I ate today, this is pretty much what it is going to be like all summer. I am not looking for perfection, but any suggestions are certainly welcome.

    530 A.M. - 2 scoops choc whey, 2 tb pb, 1.5 cups apple juice, .5 cup whole grain oats, all blended.
    9:00 A.M. - apple, some almonds, few pretzels,
    11:00 A.M - ham and cheese on whole grain (mustard and yes a little mayo), baby carrots, little 6 pack of pb crackers.
    2:00 P.M - PBJ, rest of almonds (.25 cup total daily)
    3:30 P.M. - 2 Scoops whey
    5:00 P.M. - Workout
    7:00 P.M. - 1.5 Scoops whey; big bowl of fresh spinach, light dressing
    8:00 P.M. - Can of chicken (54 grams protein) cooked in some olive oil, mashed potatoes for side
    Bedtime (10-11) I'll have another 2 scoop shake.
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    Internet Badass LSU1's Avatar
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    sweeeeeeeeeeeeeeeeeeeeeet!

    about time bro. great start jb.

    subscribed
    Best Raw USAPL Competition Lifts
    S - 415
    B - 315
    D - 540
    Total - 1245

    Training Log

    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=153130001&p=1052251991#post1052251991
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    AdDiCtEd2IrOn gymratluke's Avatar
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    Cool

    Subbbbbbbbbbbbbbed!!!!
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  6. #6
    BRB, having a sh!t =M='s Avatar
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    Hei, I posted!

    Make you feel better?
    too bad stupidity isn't painful

    The Germans have always had a diabolical streak in them when it comes to their machine's repairability. Krautcars should have a sticker under the hood that says: "Abandon hope, all ye who enter here with tools, and a schedule to keep."

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    Across the pond! PhreEkGarden's Avatar
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    Originally Posted by JBElite View Post
    -note to self: never fall into the trap of believing hitting a new double or something in a workout is a good enough accomplishment week in week out.
    NOTED! Journal looks good
    Excellence is the result of Caring more than others think is Wise; Risking more than others think is Safe. Dreaming more than others think is Practical and Expecting more than others think is Possible.
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  8. #8
    Registered User mjw8204's Avatar
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    Word.
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    Anti-ATG JBElite's Avatar
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    Originally Posted by LSU1 View Post
    sweeeeeeeeeeeeeeeeeeeeeet!

    about time bro. great start jb.

    subscribed
    Originally Posted by gymratluke View Post
    Subbbbbbbbbbbbbbed!!!!
    Originally Posted by =M= View Post
    Hei, I posted!

    Make you feel better?
    Originally Posted by mjw8204 View Post
    Word.
    Thanks for stopping by guys and gal...off to the gym for some deadlifting. I've been thinking about this workout for days haha.
    "Until later, may the wombat of happiness snuffle through your underbrush." - David Puddy (banned but not forgotten)
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  10. #10
    Anti-ATG JBElite's Avatar
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    Week 1 Day 2
    Lower 1 Heavy

    Sumo Deadlift
    135x8; 225x5; 225x3; 315x3
    365x5; 365x4(callus rip); 365x5 (tape, straps, belt)
    Total tonnage of work sets = 5110

    Squat (Power, wide)
    135x8; 225x5
    315x5; 315x5; 365x2
    Total tonnage of work sets = 3880

    Calf Raise (Seated)[Indent]90x20; 90x20; 115x16

    Incline Sit-up
    20; 20 + 10 (20 seconds rest)
    Notes
    -Overall I feel great about the workout. It wasn't overly heavy but I thought the volume was decent.
    -Squats were hard after deads, but I manned up and got it done. I have been eating really well by my standards lately, and I think it kicked in today. I felt very energized and my intensity was great.
    -Left out the scheduled romanians, standing calf raise and curls today. As I get back into normal condition I will add in the rest of the leg stuff. My bi's were actually pretty sore from the cable rows yesterday lol. Actually my whole upper body is sore.

    -I am going to try tracking the total tonnage of my main compounds for a while to make sure I am constantly increasing my workload. I am not sure if I should be including warm-ups in this or not, I would love to hear opinions.

    -I am also going to use Prilepin's table as a guide for intensity levels. I actually was pretty much in range for the deads. Squats were lagging but I think I will bring them up as my conditioning and total work ability improves.
    http://www.angelfire.com/pe/txpls/prilephin.html
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  11. #11
    Anti-ATG JBElite's Avatar
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    Originally Posted by PhreEkGarden View Post
    NOTED! Journal looks good
    Somehow I missed you, anyways thanks buddy.
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  12. #12
    Internet Badass LSU1's Avatar
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    sucks about the callous man, happened to me pulling 455 on pin pulls.

    killer squats after deads man, impressive lift
    Best Raw USAPL Competition Lifts
    S - 415
    B - 315
    D - 540
    Total - 1245

    Training Log

    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=153130001&p=1052251991#post1052251991
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  13. #13
    Anti-ATG JBElite's Avatar
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    Originally Posted by LSU1 View Post
    sucks about the callous man, happened to me pulling 455 on pin pulls.

    killer squats after deads man, impressive lift
    Thanks man, it was definitely tough...I'm going to keep the weight around the same for a bit and work on increasing reps.

    Yea the callous does suck..so damn annoying. I'm getting chalk and some other goodies with my first paycheck. Right now I'm just trying to keep a stock of good food before I run of cash.
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  14. #14
    Anti-ATG JBElite's Avatar
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    Week 1 Day 3
    Upper 2

    BB Row (Strict 30-45 degrees)
    135x8; 135x8
    185x6; 185x6; 185x6(belt)
    Total work set Poundage - 3330 Pounds

    Smith MP
    95x12; 135x8
    185x8; 185x8; 185x8; 135x16(burn set)
    Total work set Poundage - 6660 Pounds

    Chins
    4; 4; 4...lol again.

    Incline DB Press (30 degrees)
    50x8
    80x8; 80x6; 80x6

    Incline Rear Laterals ?
    20x12; 25x10; 25x10

    Skull Crushers/Tri Extensions ?
    65x10; 65x10

    Flies
    40x10; 40x10 (Slow for stretch

    Notes
    -My entire body is sore, literally from head to toe - front and back....everything I worked today was still sore from Monday
    -Really like smith presses, delts were on fire
    -Chins are downright embarrassing. Wtf happened to me? I think my record last year was either 6 or 7 with a 25 pound plate.
    -No stabilizers for DB presses, was all over the place.

    -I realized I don't know the names of isolation exercises very well, and I don't know how to do them either. I think I tried to do a standing DB tri extension, I kept hitting my head and neck and then almost lost the dumbbell behind me and dislocated my shoulders. I ended up doing a skull crusher but the bar was coming down behind my head so I dont really know what to call it.

    -I like volume, it makes me feel good.

    -Need to stay focused on diet...Got taken out to a bar last night for dinner so I had a huge bacon cheeseburger, onion rings, the works. Other than that I've been good.
    Last edited by JBElite; 05-24-2007 at 07:54 PM.
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    Internet Badass LSU1's Avatar
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    nice job man, MP looks strong.

    glad you like the volume. over time you will definately get accustomed to it
    Best Raw USAPL Competition Lifts
    S - 415
    B - 315
    D - 540
    Total - 1245

    Training Log

    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=153130001&p=1052251991#post1052251991
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  16. #16
    Anti-ATG JBElite's Avatar
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    Originally Posted by LSU1 View Post
    nice job man, MP looks strong.

    glad you like the volume. over time you will definately get accustomed to it
    Thanks man...Yep, volume is already growing on me haha! I'm learning I don't have to kill myself on the first exercise I do. Workouts are more enjoyable. I love going heavy, but its also fun to target muscles, get a pump, etc.
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    Registered User mjw8204's Avatar
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    Nice rows. I was a fan of the smith MP when I was doing them. They really hit the delts hard.
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  18. #18
    Anti-ATG JBElite's Avatar
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    Week 1 Day 4
    Lower 2 Light

    Front Squats
    135x8; 135x8; 135x8

    Trap Bar Deads
    135x8; 225x8
    315x7; 365x8; 315x10; 315x8
    Total workset tonnage - 10795

    Romanian DL
    135x8; 225x2...blah pointless after trap bar dl's, couldn't do anything

    Cybex Leg Extension
    150x10; 170x10; 190x16

    Seat Calf
    90x24; 135x16; 135x16
    Standing Calf
    225x12; 225x12

    Hanging Leg Raise - 12; 12
    Incline Sit-up - 20; 16

    Notes
    -Solid workout, Front squats felt more like a core move then a squat at this point, I've done them a couple times before but never regularly
    -Trap bar deads are awesome. They just feel so good all around. I'm not taking these out of my program for a long time. I hope they have some carryover to regular squat and deadlift, because at this point I can go heavier with them more than any other lift.

    -Probably will try to add in bicep work next week, at this point my arms are still sore, so there is no point in overdoing it the first week.

    I'm really liking this routine after 1 week. Volume is good, I'm sweating my ass off, but this is what I need right now. Overall I feel great.
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    Originally Posted by mjw8204 View Post
    Nice rows. I was a fan of the smith MP when I was doing them. They really hit the delts hard.
    Thanks man...I love smith MP as well. Standing MP is great, but my delts are a problem area and are really lagging. These absolutely nail my delts, so I will be keeping them for a while. All those smith haters can blow me haha.
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    That's some pretty impressive reppage on the trap bar deadlifts. I can see why you weren't too motivated to do RDLs afterward. I might have to give those a shot some time. My gym has a trap bar but I think it's normally used for shrugs - not sure that anyone knows it can be used for anything else.
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    Originally Posted by mjw8204 View Post
    That's some pretty impressive reppage on the trap bar deadlifts. I can see why you weren't too motivated to do RDLs afterward. I might have to give those a shot some time. My gym has a trap bar but I think it's normally used for shrugs - not sure that anyone knows it can be used for anything else.
    Thanks man...ya I literally had nothing left for the rdl's haha. I would say definitely give the trap bar a try. People describe it a blend of squat and deadlift, and I would say that is the perfect description. It really gives my lower back a break to. I can stay much more upright, it just feels good.

    I am sore as hell today. Hams, quads, and glutes are pretty tender. My very upper back and traps got hit pretty hard as well.

    Off to the gym...suppose to be a rest day but it is closed tomorrow.
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    nice work jb.

    trap deads look pretty strong bro
    Best Raw USAPL Competition Lifts
    S - 415
    B - 315
    D - 540
    Total - 1245

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    WeeK 2 Day 1
    Upper 1

    BB Bench
    135x10; 185x6
    225x4; 225x4; 225x4

    Lat Pull-down (Underhand, shoulder width)
    80x10
    130x8; 130x8; 130x8

    Cable Row
    130x10; 130x10; 130x10

    Low Incline Flies
    40x16; 50x8

    Notes
    -Very weak workout...today was suppose to be an offday, but I decided to workout because the gym is closed tomorrow. 5 hard workouts in 7 days proved to be too much, especially considering I'm still getting back into condition
    -I really felt my lats working on the pull-downs, I might consider doing more in the future

    -My whole upper back and traps were very sore from the trap bar deadlifts...lower body was as well.
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    Week 2 Day 2
    Lower - Heavy

    Sumo Deadlift
    135x8; 135x6; 225x5; 315x3
    375x5; 375x5; 385x5
    Total workset poundage - 5675 (+565)

    Squat (Power, wide)
    135x6; 225x5
    315x5; 315x4; 225x10
    Work set poundage 5085 (+1205)
    (dropped a 315x5 set and added 225x10 in comparison to last week)

    BB Lunge (Bonus - Clean and press onto back from floor)
    135x5; 135x6; 135x5

    Seated Calf
    90x30; 135x20; 135x20

    Standing Calf
    225x14; 225x14

    Incline Sit-up - 20; 20; 20(barely)

    BB Curl
    50x12; 70x8; 80x8; 80x8

    Cable Single Arm Cross Curl
    30x12; 30x12; 40x12(teh pump is teh cumming)

    Notes
    -Deads are feeling f'ing awesome. Everything is coming together much more quickly then I thought. Volume on these is better than I've ever done before. One or two more weeks of 5 reps, then a deload and I'll move into the 3 rep 400+ range. I also might try staying around 375 a while and adding in additional sets. This seems better now that I think of it to increase work capacity.
    -I'm not squatting anymore after the deads. Wide squats after heavy sumo work just isn't working. As of right now my cns and lower back can't take it. I need 2 solid leg compounds I can go relatively heavy on after the sumo deads. One is going to be lunges, my glutes are on fire today! Open to suggestions for the other one.

    -Calf workload has basically doubled in 3 sessions. I am going to keep adding more and more volume to these, as well as abs. These are my two most neglected body parts over the past 2 years.

    -Overall I'm amazed at what structured volume and diet can do in as little as 2 weeks.
    Last edited by JBElite; 05-30-2007 at 06:07 PM.
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    awesome workout jb. very good deads and squats!

    315x5 is awesome!
    Best Raw USAPL Competition Lifts
    S - 415
    B - 315
    D - 540
    Total - 1245

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    Thumbs up

    Originally Posted by LSU1 View Post
    awesome workout jb. very good deads and squats!

    315x5 is awesome!
    x2


    Solid!
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    Stellar deadlifting, man. How in the hell did you up the weight for the third set after two sets at 375?

    As for a replacement for squats after deads, maybe something like machine hack squats? Front squats? I don't like leg press, but you could always go that route too, if you like them.
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    Originally Posted by LSU1 View Post
    awesome workout jb. very good deads and squats!

    315x5 is awesome!
    Thanks man, squats still aren't where I want them but as long as they keep improving that's all that matters. 365x5 is a mini goal for me.
    Originally Posted by gymratluke View Post
    x2


    Solid!
    Thanks buddy!
    Originally Posted by mjw8204 View Post
    Stellar deadlifting, man. How in the hell did you up the weight for the third set after two sets at 375?

    As for a replacement for squats after deads, maybe something like machine hack squats? Front squats? I don't like leg press, but you could always go that route too, if you like them.
    Thanks for the input mjw. I was feeling so strong on deads, I knew I could up the weight a little and hit them hard. I am really paying attention to my tonnage on all my major lifts right now. I won't be ramping up to a single heavy set for a while...that gave me a lot of bad habits. Basically, as long as I am continuously increasing my total poundage for worksets (workload), and at a decent rep range, I know I am gaining ground.

    I talked a little bit about this in the exercise rant. It doesn't really matter if you hit a rep PR if at the end of your workout, or exercise you aren't doing more work.

    Machine hack squats is probably the best replacement. It just sucks, the machine at my gym takes like 30 plates or something stupid to get any decent weight on it. I'm still learning with front squats, right now its more of a core movement then even a squat for me haha. I'm also thinking about doing something like deadlift, lunge, good morning.
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    Wow strong squats JB, especially after deads. Keep up the good work man.
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    Week 2 Day 3
    Upper 2

    Side Laterals
    20x12; 25x8; 25x8

    BB Row (Alternated between double underhand and double overhand...dbl oh is much harder for me, but hits back and lats much better)
    135x12
    190x6; 190x6; 190x6; 155x10
    Total work set poundage 4970 (+1640)

    Smith MP
    95x12; 135x8
    185x9(+1); 185x9; 185x9; 135x18(+2)
    Total work set poundage 7425 (+765)

    Lat Pull (Hammer Grip)
    100x10; 150x6; 130x8; 130x10

    Incline DB Press (30 degree)
    50x8
    85x6; 85x6; 85x5(almost popped shoulder out of socket getting DB's into position)

    Low Incline Fly
    45x12; 50x8

    EZ Tri Extensions
    65x12[color=blue](+2)[/blue]; 65x12(+2)

    Notes
    -Killer Workout. Best upper workout yet of this new routine.
    -Moved laterals to beginning since I suck at them...I still suck at them.
    -My body is loving the increased volume, and generally the higher reps all together.
    -Diet is still spot on, everything is getting better and better.

    -The only element I am missing right now is sleep. I have to get up at 5am...every night it seems like I am never asleep before 12. My gf and I are on totally opposite schedules. I am working 6am to 3-4pm, and she is working 12pm to 10-11pm. Sometimes we don't get to talk until she gets off of work. Kind of sucks, we are 3 hours away for the summer. I literally can't fall asleep until after I know she is in her house at night. I catch up on sleep during the weekend, and as long as I keep making progress I guess I'll just have to deal with it.
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