260 here i come

Discussion in 'Training Logs' started by size18boarder, Mar 15, 2007.

Thread Status:
Not open for further replies.
  1. size18boarder

    size18boarder rhetorical OT Supporter

    Joined:
    Sep 22, 2003
    Messages:
    4,543
    Likes Received:
    0
    Location:
    baltimore, md
    I will be bulking until I get to 240, then I will reasess, but my ultimate goal in a year or so is to get to 250-260 and then become much leaner while staying at the same weight

    Today:

    Warm up: 10 min on treadmill, walking with a little jogging in there

    bench:
    barx10
    95lbsx5
    135x5
    work sets:
    135lbs x max reps for 3 sets

    close grip:
    185lbs x 6 reps x 4 sets, higher weight if I feel it

    3 sets x 6reps chins
    3 x 6 heavy DB row

    3x8 standing military press w/ 95lbs, 105, 115

    sit ups
    axe chops
    crunches
     
  2. MaineSucks

    MaineSucks OT Supporter

    Joined:
    Jan 5, 2005
    Messages:
    39,645
    Likes Received:
    8
    Location:
    954
    what is your weight right now? bulking to 240-260 while doing work sets with 135 isn't making sense.
     
  3. TZ

    TZ Banned

    Joined:
    Sep 27, 2006
    Messages:
    39,483
    Likes Received:
    1
    woohoo im trying to hit 260+ as well good luck :h5:
     
  4. size18boarder

    size18boarder rhetorical OT Supporter

    Joined:
    Sep 22, 2003
    Messages:
    4,543
    Likes Received:
    0
    Location:
    baltimore, md
    The first set of bench tired me way more than I thought it would. I got:

    135x18
    135x13
    135x13

    close grip
    135x6
    155x6
    175x6
    185x6

    chins:
    6repsx3sets

    bent over db row w/ 70lb db's
    6 reps x 3 sets

    was lightheaded doing military press. i even drank a whole gatorade up to this point

    only did light shit with 65lbs, i think it was 15 reps for 2 sets

    axe chops and then i peaced
     
  5. size18boarder

    size18boarder rhetorical OT Supporter

    Joined:
    Sep 22, 2003
    Messages:
    4,543
    Likes Received:
    0
    Location:
    baltimore, md
    I weigh ~230 right now, and Im 6'6"

    i am substituting the work sets with that instead of doing DE work because i was under the impression that DE days only make sense when I have respectable weights on the bar

    I think this is the same thing that matt reynolds suggests in his "improve your bench xx pounds"

    I go heavy on my accessories on this day, and will be moving up to work sets with 185 next "DE" day - i didnt think I would get more than 15 with 135
     
  6. size18boarder

    size18boarder rhetorical OT Supporter

    Joined:
    Sep 22, 2003
    Messages:
    4,543
    Likes Received:
    0
    Location:
    baltimore, md
    plan for today:

    bench active recovery:
    bar x 30 for 2 sets
    lat pulldown x 20 for 2 sets

    chest:
    incline flys 4x6reps

    pec dec 3x8

    incline curls 4x10
     
  7. size18boarder

    size18boarder rhetorical OT Supporter

    Joined:
    Sep 22, 2003
    Messages:
    4,543
    Likes Received:
    0
    Location:
    baltimore, md
    3/17/07

    just below parallel box squats w/155:
    10 reps for 3 sets, piece of cake

    hammies, back, abs, etc
    dont feel like writing it all out
     
    Last edited: Mar 20, 2007
  8. size18boarder

    size18boarder rhetorical OT Supporter

    Joined:
    Sep 22, 2003
    Messages:
    4,543
    Likes Received:
    0
    Location:
    baltimore, md
  9. size18boarder

    size18boarder rhetorical OT Supporter

    Joined:
    Sep 22, 2003
    Messages:
    4,543
    Likes Received:
    0
    Location:
    baltimore, md
    3/18/07

    first time i had deadlifted in over a year

    barx5
    135x5
    185x4
    225x4
    275x3
    315x1

    felt great, could have pushed it but felt like I didnt wanna go too high so soon. my old pr like 2 years ago was 365, I think i should be pushin 405 EASY soon

    i left after deads - i didnt wanna be too tired for the workout next day
     
  10. size18boarder

    size18boarder rhetorical OT Supporter

    Joined:
    Sep 22, 2003
    Messages:
    4,543
    Likes Received:
    0
    Location:
    baltimore, md
    3/19/07

    got literally 4 hours of sleep last night because of a test, so i had an enviga and a frappacino before my workout and they both tasted like ass

    ME day
    slight incline DB bench:
    35's x 6 - warm up
    50's x 6 - weight acclimation / warm up
    65's x 6
    70's x 5
    70's x 7

    pull ups (going for 25 overall during workout):
    5
    5
    4
    3
    ...17 so far


    seated db shoulder press:
    15's x 12
    30's x 12
    35's x 12 - was tough

    4 pull ups...21 total
    3 pull ups...24
    1 pull up...25

    Close grip cable tricep extension, wide grip cable extensions, supersets
    CG:145x10 - form was decent
    no rest period
    WG:115x10 - last rep sucked

    cg: 115x10
    wg: 85x10

    cg:85x10
    wg:85x0 - last rep was really hard

    forgot that i was supposed to do abs and peaced
     
  11. size18boarder

    size18boarder rhetorical OT Supporter

    Joined:
    Sep 22, 2003
    Messages:
    4,543
    Likes Received:
    0
    Location:
    baltimore, md
    i weighed myself on our incredibly innacurate scale and I was at 230 which was not bad considering the lack of sleep/food

    should be back up to 233 in 2 days - I pigged out tonight
     
  12. size18boarder

    size18boarder rhetorical OT Supporter

    Joined:
    Sep 22, 2003
    Messages:
    4,543
    Likes Received:
    0
    Location:
    baltimore, md
    btw this is the loose format of routine i am following

    Monday - Max Effort Squat/Deadlift
    •Work up to 1 rep max in some form of box squat, good morning, or deadlift
    •1 movement for hamstrings
    •1 movement for lower back
    •1 movement for abs (weighted, low reps)
    •Barbell holds for time


    Tuesday - Quads and Calves

    •Overhead squats: 3 sets of 10
    •Front squats or barbell hack squats: 3 sets of 10
    •calve routine is never the same, typically uses supersets


    Wednesday - Max Effort Bench Press

    •Work up to 1 rep max in one exercise: floor press, board press, close grip bench press, JM press, or reverse band press
    •1 tricep movement for high volume, usually laying barbell or dumbbell extensions
    •1 shoulder movement
    •1 lat movement, some type of row
    •1 ab movement


    Thursday - Rear delts, biceps, traps

    •Cuban presses
    •Rear delt flyes
    •Face pulls on the chest-supported T-bar
    •Barbell curls
    •Incline dumbbell curls
    •Dumbbell shrugs


    Friday - Dynamic Effort Squat/Deadlift

    •Box squat: 8-12 sets of 2 reps, explosively as possible using 50-60% of 1 rep max
    •1 movement for hamstrings
    •1 movement for lower back
    •1 movement for abs (weighted, low reps)
    •Barbell holds for time



    Saturday - bench press for reps

    •max reps with 185 until i can get
    •1 tricep movement with high intensity, usually some type of press
    •1 shoulder movement
    •1 lat movement, some type of row
    •1 ab movement


    Sunday - Chest

    •Incline dumbbell flyes
    •Pec deck
    •Some type of bench press
     
  13. size18boarder

    size18boarder rhetorical OT Supporter

    Joined:
    Sep 22, 2003
    Messages:
    4,543
    Likes Received:
    0
    Location:
    baltimore, md
    yesterday was rest, today will be:

    squats:
    185x10repsx2 sets hopefully

    leg curls
    4x6

    back extensions:
    4x6

    Abs:
    sit ups with 45lb plate on chest
    max reps for 5 sets

    and barbell holds
     
  14. size18boarder

    size18boarder rhetorical OT Supporter

    Joined:
    Sep 22, 2003
    Messages:
    4,543
    Likes Received:
    0
    Location:
    baltimore, md
    i have been hurt for almost the last two weeks

    fucked my right lat up real bad

    went today to work out some of the kinks...

    warmed up 15 min on treadmill mostly walking

    tried benching and it hurt like hell just doing it with my arms, so that really doesn't even count as trying but anyway i went through the motions and it hurt like hell so i didn't do it

    did 20 jumping jacks

    DB shoulder press
    20's x 10
    30's x 10
    35's x 10

    Lateral extensions
    10's x 12
    10's x 12
    10's x 12

    Face Pulls
    25lbs x 15 for two sets

    tried fly's, they felt good, but i decided to do them tomorrow with legs

    Barbell (BB) Curls
    65 x 5
    75 x 5
    75 x 5
    75 x 5
    75 x 5

    Cable Extensions
    Close, angled grip
    145lbs x 10
    130 x 10
    115 x 10

    straight bar
    115 x 10
    100 x 10

    peaced out

    will hit things hard tomorrow, im glad to be mobile again
     
Thread Status:
Not open for further replies.

Share This Page