Lurker's log

Discussion in 'Training Logs' started by Lurker111, Mar 10, 2005.

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  1. Lurker111

    Lurker111 New Member

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    Transfering all my current data created since beginning "Christopher's Base Building routine".

    5' 11" (started at 181lbs at beginning of routine) 203lbs bf:11tybillion% upgraded the bicycle tire around the waist to a full size radial.


    Long term goals:
    Squat 495lb
    Bench 365lb
    Deadlift 545lb
     
    Last edited: May 27, 2005
  2. Lurker111

    Lurker111 New Member

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    2/2/05
    Day 1:
    Squats 165*5, 175*5, 185*5, 195*5, 205*5
    Flat Bench 145*5, 155*5, 165*5, 175*5, 185*5
    Deadlift 225*5, 235*5, 245*5, 255*5, 265*5
    Incline DB bench 52.5 *12, 52.5 *10
    Day 2:
    Lunges 32.5*8 (ea), 35*8(ea), 37.5*8(ea), 40*8(ea)
    GM 95*8, 115*8, 135*8
    Military Press 65*5, 75*5, 95*5, 105*5, 115*5
    Pull ups 8, 6, 3, 3
    Day 3:
    Squat 165*3, 175*3, 185*3, 195*3, 215*3
    Bent over BB row 115*5, 120*5, 125*5, 130*5, 135*5
    Incline Bench 115*5, 125*5, 135*5, 145*5, 155*5
    Triceps ext (cable, 2 pulley) 40*5, 45*5, 50*5, 55*5, 60*5

    I did not realize until this last week that I had been doing more triceps extensions then what was recommended...but I almost liked it that way.
     
  3. Lurker111

    Lurker111 New Member

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    2/9/05
    Day 1:
    Squat 165*5, 175*5, 185*5, 195*5, 215*5
    Deadlift 225*5, 235*5, 245*5, 255*5, 270*5
    Flat bench 145*5, 155*5, 165*5, 175*5, 190*5
    Incline DB bench 52.5*10, 52.5*6
    Day 2:
    Lunges 30*8(ea), 32.5*8(ea), 40*8(ea), 42.5*8(ea)
    GM 105*8, 115*8, 135*8
    Military Press 75*5, 85*5, 95*5, 105*5, 120*5
    Pull ups 8, 5, 4, 3
    Day 3:
    Squats 165*3, 175*3, 185*3, 200*3, 220*3
    Bent over BB row 115*5, 120*5, 125*5, 130*5, 140*5
    Incline Bench 120*5, 130*5, 140*5, 150*5, 160*5
    Triceps ext (cable 2 pulley) 50*5, 55*5, 60*5, 65*5, 70*5
     
  4. Lurker111

    Lurker111 New Member

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    2/16/05
    Day 1:
    Squat 165*5, 175*5, 185*5, 200*5, 220*5
    Deadlift 225*5, 235*5, 245*5, 255*5, 275*5
    Flat Bench 145*5, 155*5, 165*5, 175*5, 195*5
    Incline DB bench 52.5*12, 52.5*11
    Day 2:
    Lunges 32.5*8(ea), 35*8(ea), 40*8(ea), 45*8(ea)
    GM 105*8, 115*8, 140*7
    Military Press 80*5, 90*5, 100*5, 110*5, 125*5
    Pull ups 9, 6, 4, 2
    Day 3:
    Squats 155*5, 175*3, 185*3, 205*3, 225*3
    Bent over BB row 115*5, 125*5, 135*5, 140*5, 145*5
    Incline Bench 120*5, 130*5, 140*5, 150*5, 165*5
    Triceps Ext (cable 2 pulley) 50*5, 55*5, 60*5, 65*5, 70*5

    Starting squats at 165 after warming up with a 45*10 set was too much. Had to reduce starting weight for better warm up.
     
  5. Lurker111

    Lurker111 New Member

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    2/23/05
    Day 1:
    Squats 155*5, 175*5, 185*5, 205*5, 225*5
    Deadlift 225*5, 235*5, 245*5, 255*5, 280*5
    Flat Bench 145*5, 155*5, 165*5, 175*5, 200*5
    Incline DB bench 52.5*12, 52.5*11
    Day 2:
    Lunges 35*8(ea), 37.5*8(ea), 42.5*8(ea), 42.5*8(ea)
    GM 115*8, 125*8, 140*8
    Hammer strength overhead press 90*5, 100*5, 110*5, 120*5, 150*5
    Pull ups 8, 4, 4, 2
    Day 3:
    Squats 155*3, 175*3, 190*3, 210*3, 230*3
    Bent over BB row 115*5, 125*5, 135*5, 145*5, 150*5
    Incline bench 125*5, 135*5, 145*5, 155*5, 165*5
    Triceps ext (cable 2 pulley) 50*5, 55*5, 60*5, 65*5, 70*5
     
  6. Lurker111

    Lurker111 New Member

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    3/3/05
    Day 1:
    Squats 155*5, 175*5, 190*5, 210*5, 230*2
    Deadlift 225*5, 235*5, 245*5, 255*5, 285*3
    Flat Bench 145*5, 155*5, 165*5, 175*5, 205*4
    Incline DB bench 55*12, 55*8
    Went to the gym in the morning instead of the afternoon and didn't feel as rested as normal. Will repeat these lifts next week.
    Day 2:
    Lunges 35*8 (ea), 40*8(ea), 42.5*8(ea), 45*8(ea)
    GM 115*8, 125*8, 140*8
    Hammer strength overhead press 120*5, 130*5, 140*5, 150*5, 160*5
    Pull ups 9, 5, 4, 2
    Day 3:
    Squats 155*3, 175*3, 190*3, 210*3, 235*3
    Bent over BB row 115*5, 125*5, 135*5, 145*5, 155*5
    Incline Bench 125*5, 135*5, 145*5, 155*5, 170*5
    Triceps ext (cable 2 pulley) 60*12, 60*8

    This is the week where I finally realized I should have been doing 2 sets of 12-20 for triceps.
     
  7. Lurker111

    Lurker111 New Member

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    3/11/05
    Squat 155*5, 175*5, 190*5, 210*5, 230*3
    Deadlift 225*5, 235*5, 245*5, 255*5, 285*5
    Flat Bench 145*5, 155*5, 165*5, 175*5, 205*5
    Incline DB 55*13, 55*10

    Two days rest, start over routine to reset my schedule and see if I can do better on squats.
     
  8. Lurker111

    Lurker111 New Member

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    3/14/05
    Day 1:
    Squats 155*5, 175*5, 190*5, 205*5, 230*3
    Deadlifts 225*5, 235*5, 245*5, 275*3, 295*3, 315*1, 335*1
    Flat Bench 145*5, 155*5, 165*5, 185*3, 205*3, 215*1
    Leg Press 340*12, 340*12
    - Seeing how weak my squat is (I lowered the weight on set 4 and still couldn't get an extra rep out) I decided I would push the weight up on the other lifts beyond the normal workout just to make sure I'm not getting weaker. I also decided Christopher's routine was tailored to a weak bench. Bench is not my weakness, legs are so therefore the Incline DB 2 * 12-20 has been replaced by Leg press 2 * 10-15.
    Day 2:
    Overhead squat 45*10, 65*10
    Full (deep) squat 135*8 - 2 sets
    GMs 115*8, 135*8, 135*7
    Dips 12, 10, 8, 7
    Pull ups 6, 4, 4, 2
    Dips really wore me out and my pull-ups dropped quite a bit.
    Day 3:
    Squat 155*3, 175*3, 195*3, 210*3, 240*2
    Bent over row 120*5, 130*5, 140*5, 150*5, 155*5
    Incline Bench 125*5, 135*5, 145*5, 155*5, 155*5
    Triceps Ext (cable) 60*12, 60*10
    Calf Raise 195*8, 205*8, 205*8
     
    Last edited: Mar 29, 2005
  9. Lurker111

    Lurker111 New Member

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    3/21/05
    Day 1:
    Squat 160*5, 180*5, 195*5, 210*5, 230*4
    Deadlift 230*5, 240*5, 250*5, 260*5, 290*5
    Leg Press 360*12, 360*9
    Bench 145*5, 155*5, 165*5, 185*5, 210*5
    Day 2:
    Full (deep) squat 135*8, 145*8, 150*8, 155*7
    GMs 120*8, 130*8, 140*7
    Dips 12, 10, 9, 8
    Pull ups 6, 5, 4, 2
    Day 3:
    Squat 160*3, 180*3, 200*3, 220*3, 240*3
    Bent over row 120*5, 130*5, 140*5, 150*5, 155*5
    Incline Bench 125*5, 140*5, 150*5, 160*5, 175*5
    Triceps Ext (cable) 60*12, 60 *11
    Calf Raise 195*12, 195*10
     
  10. Lurker111

    Lurker111 New Member

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    3/28/05
    Day 1:
    Squat 160*5, 180*5, 200*5, 215*5, 230*5
    Deadlift 225*5, 240*5, 250*5, 260*5, 295*5
    Bench 145*5, 155*5, 165*5, 185*5, 215*5
    Leg Press 370*12, 370*11
    Day 2:
    Lunges 95*8(ea), 115*8(ea), 120*8(ea), 125*8(ea)
    GMs 120*8, 130*8, 140*8
    Dips 12, 11, 9, 8
    Pull ups 7, 5, 4, 2
    Day3:
    Squats 165*3, 185*3, 205*3, 225*3, 245*3
    Bent over row 125*5, 135*5, 145*5, 150*5, 155*5
    Incline Bench 130*5, 140*5, 150*5, 160*5, 180*5
    Triceps ext(cable) 65*12, 65*9
     
    Last edited: Apr 16, 2005
  11. Lurker111

    Lurker111 New Member

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    4/4/05
    Day 1:
    Squat 165*5, 185*5, 205*5, 215*5, 235*5
    Deadlift 225*5, 245*5, 265*5, 275*5, 295*4
    Bench 145*5, 165*5, 185*5, 205*5, 215*4
    Step up 50*10 (ea, dbs), 110*12 (ea, straight bar)
    Day 2:
    Lunges 95*8(ea), 115*8(ea), 135*8(ea)
    GMs 120*8, 130*8, 145*8
    Dips 12, 12, 10, 8
    Pull ups 7, 6, 5, 2
    Day 3:
    Squats 170*3, 190*3, 210*3, 230*3, 255*3
    Bent over row 125*5, 135*5, 145*5, 155*5, 160*5
    Incline Bench 130*5, 140*5, 150*5, 160*5, 185*5
    Triceps ext (cable) 65*12, 65*9
     
  12. Lurker111

    Lurker111 New Member

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    4/11/05
    Day 1:
    Squat 165*5, 185*5, 205*5, 220*5, 240*5
    Deadlift 225*5, 245*5, 265*5, 275*5, 300*5
    Bench 145*5, 165*5, 185*5, 205*5, 220*3
    Step up 110*10(ea), 110*8(ea)
    Day 2:
    Lunges 95*8 (ea), 115*8(ea), 125*8(ea), 135*8(ea)
    GMs 125*8, 135*8, 145*8
    Dips 12, 12, 12, 10
    Pull ups 7, 5, 6, 2
    Day 3:
    Squat 165*3, 190*3, 215*3, 240*3, 265*2
    Bent over row 125*5, 135*5, 145*5, 155*5, 165*5
    Incline Bench 135*5, 145*5, 155*5, 165*5, 190*5
    Lying Triceps ext. 60*15, 60*13
     
  13. Lurker111

    Lurker111 New Member

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    I found doing step ups and lunges to be far more beneficial for getting my squat numbers back in track than leg presses and light full (shoulder width stance) squats as per Christopher's advice (the step ups and lunges were Christopher's advice since my statement was akwardly worded).

    I believe I may not have been "sitting back" into my squats enough when I was having trouble with my squat being stuck a month ago.
     
    Last edited: Apr 17, 2005
  14. Lurker111

    Lurker111 New Member

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    4/18/05
    Day 1:
    Squat 165*5, 185*5, 205*5, 225*5, 245*5
    Deadlift 225*5, 245*5, 265*5, 275*5, 305*5
    Bench 145*5, 165*5, 185*5, 205*5, 225*4
    Step ups 95*12 (ea), 115*12(ea)
     
  15. Lurker111

    Lurker111 New Member

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    5/18 results:
    Day 1:
    Squat 175, 195, 215, 235, 255 all for 5 reps
    Deadlift 235, 255, 275 for 5 reps each and 295, 320 for 4 reps each
    Bench 165, 180, 195, 210 for 5 reps each and 225 for 4 reps

    Going with smaller jumps between each set and doing a heavier and more thorough warmup (ie, 95lbs on bench instead of just the bar and 135 on squats instead of just 95lbs)

    Added incline DB back on Day 1, will add in shoulder press every 4th Day 2 in place of decline press (I need to buy a friggin dipping belt 'cause holding bigger dbs every week with your knees gets tougher and tougher). Removed triceps ext from Day 3 and put in JM press for 2 sets of 12 reps.
     
  16. Lurker111

    Lurker111 New Member

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    5/25 results:
    Day 1:
    Squat 180, 200, 220, 240 for 5 reps each 260 for 4 reps
    Deadlift 245, 265, 285 for 5 reps each, 305, 325 for 4 reps each
    Bench 170, 185, 200, 215 for 5 reps each, 230 for 3 reps

    My deadlift form must be getting crappy because I could barely do GMs today due to my back being too worn out (I also worked out many hours earlier than normal and swapped in light squats for two sets of 8 after doing two sets of lunges on each leg for 8). I used 75% and 80% of my 5RM for the light squat sets.
     
  17. Lurker111

    Lurker111 New Member

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    5/28 to 6/5 OFF to finish school capstone/senior project and heal right wrist, and left rhomboid.
     
  18. Lurker111

    Lurker111 New Member

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    6/6-

    Squat 1RM = 295, missed 305
    Deadlift 1RM = 385...form was getting shitty so I did not attempt any higher.
    Bench 1RM = not attempted.

    6/9-
    Extreme pain in back/neck when benching. Squats and deadlift are fine.
    Squats worked up to 265 x 3 (should have been 265 x 5)
    Deadlift worked up to 330 x 4
    Bench stopped at 215 x 3 due to pain (would have done 230 x 5)
    Incline DB 65's for 10 and 6 due to pain.
     
  19. Lurker111

    Lurker111 New Member

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    6/11-

    No strength/energy today:
    Light squats 165, 175, 180, 185 for 8 reps each set
    GMs 145 and 150 for 7 reps each
    Dips with 12.5lb db for 4 sets of 10
    Pull ups: 7, 5, 5

    6/13-
    (day 3)
    Feeling a bit better today:
    Squat 190, 210, 230 for 5 reps each, 250 for 4, 270 for 2
    Rows 135, 145, 150, 155, 160 for 5 reps each (probably could have bumped it up by 5 pounds on each set but I am being cautious with my sore back)
    Hammer strength Iso-incline machine (whatever you call it, plate loaded machine) just in case I get extreme back and neck pain again like I did with flat bench a few days ago: 200, 230, 240, 250 for 5 reps each and 260 for 4 reps
    Lying tricep extension 90lbs for 3 sets of 8 reps.

    Back is feeling fine but a bit stiff and tired (no pain this time). Right wrist was in pain on BB rows several weeks ago but this time it was only mild discomfort...probably about 85-90% healed.
     
  20. Lurker111

    Lurker111 New Member

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    6/17
    Day 1:
    Squats 190, 210, 230, 250 5 reps each, and 270 for 3
    DL worked up to 330 for 5 reps
    DB bench to see if the back/neck pain would be present:
    65, 75, 80, 90, 100 for 5 reps each
    No pain while pressing, only slight pain while laying down into position.
    Ab crunch machine: max weight for 2 sets of 8 reps.

    Day 2:
    Light squats: 175, 185, 195, 205 for 8 reps each (semi-wide stance to target quads a bit more)
    GMs: 135, 145, 150 for 7 reps each
    Dips with 17.5lb DB: 10, 10, 10, 7
    pullups with 5lb DB: 6, 5, 4, 3 (last set with no weight)

    Day 3:
    Squats: 195 up to 255 (5 reps each), 275 (3 reps)
    Bent over row: 145 to 165 (5 reps each)
    Incline Bench: 155, 165, 175 (5 reps each), 185, 195 (4 reps)
    JM press: 115 x 3 x 7
     
    Last edited: Jun 23, 2005
  21. Lurker111

    Lurker111 New Member

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    Been in training for the last few weeks and it has been messing with my routine but now that I'm in Florida until sept 17 I joined a nearby gym and am getting back into it.

    Current weight ~210-215 (no scale)

    Day 3 workout:
    Squat 210, 230, 250, 270 5 reps each, 290 3 reps
    BB row 150, 155, 160, 165, 170 5 reps each
    Incline press 165, 175, 185, 195, 205 5 reps each
    JM press 120 for 2 x 8
     
  22. Lurker111

    Lurker111 New Member

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    Day 1 workout (today):
    Squat 215, 235, 255, 275 5 reps each, 295 4 reps
    Deadlift 265, 285, 305 5 reps each, 325, 345 4 reps each (need chalk...the Florida humidity is reallying f'ing with my grip and I had to actually stop, wipe my hands off and reset my grip on the last two reps at 345)
    Bench 175, 190, 205, 220 5 reps each, 235 3 reps
    Incline DB 75, 80 for 8 reps each
     
  23. Lurker111

    Lurker111 New Member

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    Day 2 workout:
    Squat (shoulder width stance) 185, 195, 205, 215 8 reps
    GMs 145, 150, 155 8 reps
    Dips with 20lb db 12, 11, 8, 8
    Pull ups 7, 5, 3, 4 (slipping grip killed my 3rd set)

    Chalk should be here on Monday to take care of my grip problems and a dip belt as well.
     
  24. Lurker111

    Lurker111 New Member

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    Day 3 workout:

    Squat 220, 240, 260, 280 5 reps each 300 3 reps
    BB rows 155, 160, 165, 170, 175 5 reps each
    Incline bench 170, 180, 190 5 reps each 200, 210 4 reps each
    JM press 120 x 2 x 8, 115 for 8 reps
     
  25. Lurker111

    Lurker111 New Member

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    New plan change:

    My strength gains are going so well that I am going to stop when I have so much momentum and change directions to start cutting.

    I have been maintaining about 210 for the last few weeks and will begin cutting immediately.

    New routine is planned as follows (likely to change on the fly as I try it out and adjust):
    Legs & shoulders:
    Squats 5 sets for 3-5 reps progressively heavier.
    GMs 4 sets of 6-9 reps
    Calf raises 3 sets of 8-10 reps
    Shoulder raises (front, lateral, rear) 3 sets of 6-8 reps each supersetted
    Light cardio several hours later or earlier (2 miles slow jog)
    Chest & biceps:
    Flat Bench 5 sets for 3-5 reps progressively heavier
    Weighted dips for 4 sets of 10-12 reps
    DB chest flies 4 sets for 6-9 reps
    DB Hammer curls 2 sets for 6-9 reps
    DB curls 2 sets for 6-9 reps
    Back & triceps:
    Deadlift 5 sets for 3-5 reps progressively heavier
    BB bentover row 4 sets for 6-9 reps
    Pullups 4 sets to max reps (when 4 X 10 is achieved start adding weight)
    JM press 4 sets for 6-9 reps

    1 day rest
    1 day cardio only (interval training)

    then:
    Legs & Biceps:
    Squats again
    Pull throughs
    Calf raises
    Curls
    Chest & Shoulders:
    Flat Bench
    Shoulder press
    DB chest flies
    DB shoulder raises
    Light cardio
    Back & Triceps:
    Deadlift
    BB bent over rows
    Pullups
    JM press

    1 day rest
    1 day cardio (interval training)

    and start over.

    Dietary plans:
    Reduce calorie consumption with generally the same eating habits. Removing all soda from diet (I was still habitually drinking 1 12oz soda atleast every other day while bulking). Switching from 2% milk to 1% or skim. Removing rice as a staple source of carbs (moderated from 9-10 meals with rice down to 3-4 meals with rice). Decreasing portions on everything but vegetables (using veggies to fill my big gut with something). Shooting for 250-300 gms of protein daily, EFAs (flax seed oil pills, tuna, salmon, etc). Attempting 1-2 lbs weight loss per week.

    God damn I'm hungry right now...10 oz of steak just isn't the same as 20oz :wtc: I guess I'll go drink some water, eat some lettuce and stfu.
     
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