Journal for mass and size.

[blanche]

Hi.
I thought it would be a good idea to start a journal, since this is a very active forum.
If you have any ideas, tips and tricks, feel free to post them.

just started training "heavy" again after some time of lighter training. so the weights will increase each week.

Todays session:
Deadlifts: 5x308lbs, 7x330lbs
Barbell row: 8x154lbs, 8x176lbs
Hammerstrehgt pulldown: 8x176lbs, 8x198lbs
Preacher curl: 6x66lbs, 6x77lbs (bar weight not included)
situps with a 11lbs plate: 12,12

Time: approx 35mins.

Good session, feels good to get back into heavier lifting, even though i took it easy, since i dont want to get hurt first time out in a long time.
i think i will incease 5-10lbs each week or so for a while, hopefully ill be up on my old weights soon enough.

and for interested people, my personal 1rm max:
deadlift: 441lbs
squat: 374lbs
bench: 308lbs

Take care.

[Strikerrjones]

Hey man, good numbers there. How much do you weigh?

[blanche]

Hey man, good numbers there. How much do you weigh?

right now im on about 190lbs. ive just started my bulking phase, so by christmas im hoping to be about 210lbs or so.

Thanks for stopping by.

[bigtimektz]

Solid numbers. I'm curious how do you get numbers like 308, 154, 176 lbs. etc?

[blanche]

Solid numbers. I'm curious how do you get numbers like 308, 154, 176 lbs. etc?

i used a converter, kg to lbs, might be a tad off. but for example: 308lbs was 140kg, 3 plats on each side of the bar.

[gman]

how about filling us in on yourself: goals, bodybuilding background, age, etc!

[blanche]

how about filling us in on yourself: goals, bodybuilding background, age, etc!

Absolutly, forgot about it in the first post, sorry about that.

Im 25 years old, been working out for about 18-ish months.
My main goal at the moment is to put some poundage on the main lifts. i tend to do 8-12 weeks of bodybuilding (mostly dorian yates style) training, and then followed by a similar lenght period of power/strenght trainingt where i start out with some 5-8 reps, and about half way through i change to singles on the main lifts, like 5x1 on deads, squat and bench. increasing the weights each week, usually by 5lbs.

And for diet. im at teh moment on 250g protein, 400g carbs and 80-100 fat.

long term goal is not set in stone, it would be awesome to do a show as a bodybuilder, but i need a whole lot of mass first, hehe.

Thanks for stopping by.

[gman]

Wow, you are pretty strong on those lifts for basically just starting out.

Diet is pretty solid, maybe more protein and a little less fat would be good, but if it's working, don't change it.

[bigtimektz]

i used a converter, kg to lbs, might be a tad off. but for example: 308lbs was 140kg, 3 plats on each side of the bar.

Got it man. Will be checking in regularly.

[blanche]

Wow, you are pretty strong on those lifts for basically just starting out.

Diet is pretty solid, maybe more protein and a little less fat would be good, but if it's working, don't change it.

Thanks. as for the diet, yeah i could probably use some more protein. would you suggest somwehere in the 300g area?


Got it man. Will be checking in regularly.

Cool. thanks for looking.

[gman]

300 is what I aim for, at 220lbs or so of body weight. If I weren't cutting, I would probably eat even more.

[Shadow]

Hi.
I thought it would be a good idea to start a journal, since this is a very active forum.
If you have any ideas, tips and tricks, feel free to post them.

just started training "heavy" again after some time of lighter training. so the weights will increase each week.

Todays session:
Deadlifts: 5x308lbs, 7x330lbs
Barbell row: 8x154lbs, 8x176lbs
Hammerstrehgt pulldown: 8x176lbs, 8x198lbs
Preacher curl: 6x66lbs, 6x77lbs (bar weight not included)
situps with a 11lbs plate: 12,12

Time: approx 35mins.

Good session, feels good to get back into heavier lifting, even though i took it easy, since i dont want to get hurt first time out in a long time.
i think i will incease 5-10lbs each week or so for a while, hopefully ill be up on my old weights soon enough.

and for interested people, my personal 1rm max:
deadlift: 441lbs
squat: 374lbs
bench: 308lbs

Take care.

How tall are you, bro? Those are some impressive numbers there.

[blanche]

How tall are you, bro? Those are some impressive numbers there.
according to teh converter, 5 feet 11 inches.

Thanks for stopping by.

[blanche]

Chest, shoulders and tricpes

Benchpress: 6x200lbs, 6x200lbs, 6x220lbs
Incline dumbellpress: 8x70lbs, 8x75lbs
Dips: 8,8
Upright row:8x77lbs, 8x110lbs

Good session, i can really tell its been a while since ive weant lower in the rep range. so i stayed at a moderate weight, since i was a little unstable in some parts of the movement.

Time: 35minutes.

[buckimscl]

Hey, I'll follow along as well.

[blanche]

Hey, I'll follow along as well.
Cool, thanks for stopping by.

[blanche]

im unsure if i should work out today, i sort of caught a cold last night, but it feels "ok" atm. very irritaiting.

[blanche]

Legs and abs

Squat:
5x240lbs
5x240lbs
5x240lbs

Legpress:
2x8 300-400lbs

calfpress:
2x12 350lbs

abs 3x15 diffrent stuff.

second set of squats i ripped my pants apart, it was kinda funny, a loud RRRIIIIIPPP sound in the entire gym hahaha.
so the rest of the session were done with nice air conditioning!:p

felt a little of from my cold, but it was quite light so its hopefully all good.

[blanche]

Back and biceps:
deadlift: 5x330lbs, 5x330lbs.
Barbellrow: 8x176lbs, 8x176lbs
Hammerstrenght latpulldown: 8x154lbs, 8x220lbs
curls for girls: 6x35lbs, 6x42lbs.
situps with weight: 12x12lbs, 12x22lbs.

it was super hot in the gym today, was sweating like a maniac, and now i feel totally mashed.

[blanche]

Btw, can someone remove that spambot message?

[blanche]

Chest, delts and triceps.

Benchpress: 3x5 220lbs
hammerstrenght incline chestpress: 2x8 180lbs

Bradfordpress: 2x6 90lbs
uprightrow: 1x10 90lbs

dips: 2x8 BW

[Shadow]

What's a bradford press?

[blanche]

What's a bradford press?
this is it YouTube - bradford press

[Shadow]

Hmm...that's interesting. How do you like 'em?

[blanche]

Hmm...that's interesting. How do you like 'em?
they are good, i get quite a good pump from them. they might need some time to get used to.

are you considering to give it a try?

[Shadow]

they are good, i get quite a good pump from them. they might need some time to get used to.

are you considering to give it a try?

I would if my shoulders weren't fucked up. Any presses are impossible for me right now, and even healthy, going behind the back messes with them.

But they look like a good finishing movement.

[blanche]

squat: 3x5 254lbs
Legpress: 2x8 some weights. and then some more
calfpress: 2x12 300lbs
situs with dumbell: 2x15 50lbs

[blanche]

Back, bi´s and abs.
did a few reps of deads, felt VERY sore in my hams and glutes, did some attempts on a decent weight. but it felt so bad so i had to abort it due to the risk of injury.

Barbellrow: 3x8 180lbs
hammerstrenght iso-latpull: 2x8 200lbs
preachercurl: 2x8 100lbs

situps with some weight: 2x12

[buckimscl]

Good solid workouts bro.

[blanche]

Pushpress: 2x5 140lbs
incline dumbellpress: 10x70lbs, 2x6 85lbs
hammerstrenght delt press: 2x8 160lbs
JM-press: 2x8 100lbs

All done, felt the explosiveness comming back a little in the push-press. a few weeks and ill be back on some heavy weight in it!
now food! and also a mandatory cleaning of the apartment, since some a-hole will inspect it tomorrow.

[blanche]

buckimscl: cheers for dropping by.

[blanche]

Legs:
box-squat: 50% of 1rm 4x5
legpress: 2x8 400lbs
calfpress: 2x12 350lbs
"the finnish" 1x8
good mornings: 1xwhatever
abs: 2x12 100lbs

[blanche]

Press:

Pushpress: 3x5 155lbs
Incline dumbellpress: 2x6 80lbs
hammerstrenght shoulder press: 2x8 180lbs
JM press: 2x8 90lbs
Tate press: 1x6 40lbs

crap for reardeltoids: 1x20

[blanche]

Yesterdays session:
Deadlift: 3x405lbs
Long deadlifts: 5x315lbs

Barbellrow: 2x8 200lbs
hammerstrenght latpull: 200lbs

Biceps: 2x6
Abs: 2x12

[Shadow]

Long deadlifts?

[blanche]

Long deadlifts?
Im not entirely sure what the actual name is, but you are standing on a platform which is about 4-5" so the bar is just above your toes. do you know of it?

[Shadow]

Sounds like a stiff-leg or Romanian deadlift, unless you use the same form as the regular deadlift. If you're using the same form, I have no idea.

[blanche]

Sounds like a stiff-leg or Romanian deadlift, unless you use the same form as the regular deadlift. If you're using the same form, I have no idea.

They look like this:
YouTube - Looong deadlifts

[Shadow]

Yeah, I've never seen that before. Interesting. How do you like them?

[blanche]

Yeah, I've never seen that before. Interesting. How do you like them?

They are fantastic!
mix them up with rack pulls, sumos and conventional deadlifts.

[blanche]

Chest, shoulders and tricep
Explosive pause benchpress: 8 sets, 2 reps. 170lbs
Shoulder dumbellpress: 3x8 80lbs
JMpress: 3x8 105lbs
Crap for reardelts: 1x20 25lbs

[mr intensity]

Yesterdays session:
Deadlift: 3x405lbs
Long deadlifts: 5x315lbs

Barbellrow: 2x8 200lbs
hammerstrenght latpull: 200lbs

Biceps: 2x6
Abs: 2x12

hey bro,
you have some nice impressive lifts especially deadlifts, just wanted to know if your lower back gets sore after your deads and what do you do to relieve the soreness.... i too have a similar routine like yours sometimes my lower back gets too sore after deadlifts that even after 48 hours i am not able to squat on my leg days.... i have to take an additional day off..

[blanche]

hey bro,
you have some nice impressive lifts especially deadlifts, just wanted to know if your lower back gets sore after your deads and what do you do to relieve the soreness.... i too have a similar routine like yours sometimes my lower back gets too sore after deadlifts that even after 48 hours i am not able to squat on my leg days.... i have to take an additional day off..

Yes, i do get very sore. but if space your workouts out if you can, i deadlift on monday and squat on friday, so its not a problem fore me.

What does your routine look like? do you have a journal here?

[mr intensity]

Yes, i do get very sore. but if space your workouts out if you can, i deadlift on monday and squat on friday, so its not a problem fore me.

What does your routine look like? do you have a journal here?



ya bro you are right.... i am a medical student i have to work some 12 to 15 hours a day so it becomes difficult for me to follow an exact mon wed fri protocol but some how i try to manage.....

[blanche]

ya bro you are right.... i am a medical student i have to work some 12 to 15 hours a day so it becomes difficult for me to follow an exact mon wed fri protocol but some how i try to manage.....

Yeah, its pretty similar for me, i work from 9am till 11pm, almost everyday. so i know what you are up against.

I am not in med school though, which year are you in?

[buckimscl]

Still keeping up bro. Good training.

[mr intensity]

Yeah, its pretty similar for me, i work from 9am till 11pm, almost everyday. so i know what you are up against.

I am not in med school though, which year are you in?

i m in the final year, six more months to go....

[blanche]

Back, biceps and abs
Long deadlits: 2x5 305lbs
"short" deadlifts 1x9 405lbs
dumbell row: 2x8 100lbs
hammerstrenght latpull: 2x8 190lbs

biceps: 3 sets
abs: 3 sets

Fantastic session, totally smashed now.

[mr intensity]

hey bro

how have you been,
i have never performed push presses..... what differences have you observed from the regular bench presses

thanks

[blanche]

hey bro

how have you been,
i have never performed push presses..... what differences have you observed from the regular bench presses

thanks
The pushpress is mainly for shoulders, but it works well for explosive strenght, it really helpes me to build up my bench strenght.

Give it a go, they are fantastic!

[blanche]

Chest, shoulders and triceps:
Pushpress: 3x3 180lbs
Floorpress: 3x5 200lbs
Bradfordpress: 3x8 100lbs
JM press: 2x8 110lbs
Pumpset with cables: 1x15 just because. :hmn:

[blanche]

Legs and other things on the twiggs i walk on.

Front squat clean grip: 3x5 200lbs
legpress: 2x8 450lbs
lounges: 22 strides, 50lbs
calfpress: 2x15 340lbs
Goodmorning: 3x5 some plates, never done this excercise before.

[Shadow]

I just noticed how low you go on your reps

[blanche]

I just noticed how low you go on your reps
ok? :P

Back, biceps and abs
Rackpulls: 5x420lbs
Barbellrow: 2x8 200lbs
hammerstrenght latpull: 2x8 220lbs
Dumbellrow: 10x100lbs
preacher curl: 2x8 100lbs
soem other biceps curl: 2x8 120lbs
Situps with weight: 3x12 20lbs
shrugs: 12x240lbs

Im am mashed to shit right now! i love it. :)

[blanche]

Woke up with insane training ache in my lower back today. so it was a good session.
was a pain to walk to school haha, but it reminded me of the session yesterday, so i was smiling like an idiot all the way.

Todays food will look something like this:
2.5lbs of ground beef
1lbs sweet corn
2.2 lbs of potatoes
2x 50g protein shakes
animal pak
veggies whereever i feel like it.
3l water

[mr intensity]

hey bro,
whats up.... howz training

[blanche]

hey bro,
whats up.... howz training

Hey dude, trainings progressing. i missed to update wednessday.
How are you?


Todays session:
Legs

Frontsquat clean grip: 3x5 weight from 180-220lbs
Legpress: 3x8 450,480,500lbs
Lounges: 1x20 steps 50lbs
clafpress 2x10

[Shadow]

Hey bro, you give up on this journal?

[blanche]

Hello
sorry i have been super busy, and also been moving and started a new job. so i havent had the time to update.

this weeks sessions:

monday:
deadlift: 2x8 315lbs
dumbellrows: 2x10 90lbs
pulldowns: 2x10 150lbs

bicepscurls: 4 sets
abs: 2 sets

wednessday:
Benchpress: 3x3 190lbs (trying to learn proper power lifting technique, so the weights are really light)
incline dumbellpress: 2x10 90lbs
military press: 2x10 100lbs
flyes: 2x10 35lbs

Shadow: thanks for looking in, im planning on keeping it regular, just alot of things happened at once in my life, and i was without internet from time to time,. so it was hard. how are you doing?

[Shadow]

I'm good, bro. Training's going pretty well. Yeah, life can kick you in the ass sometimes. It's all good, that shit's more important than a journal on here. As long as you can still hit it in the gym, everything's fine!

[blanche]

I'm good, bro. Training's going pretty well. Yeah, life can kick you in the ass sometimes. It's all good, that shit's more important than a journal on here. As long as you can still hit it in the gym, everything's fine!

Good to hear!
yeah ive been hitting the gym, but ive missed a couple of sessions, which sucks. so im planning on getting it back.

If anyone cares, my foods been:
3500kcal-ish
300g protein
300g carbs
110g fat

or in the neighbourhood. it varies a little from day to day, but not alot.