The New Beginning Of Gettin' Swole

Discussion in 'Training Logs' started by K20Z3, Jan 31, 2007.

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  1. K20Z3

    K20Z3 New Member

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    Ive had a previous log on here before, which was K20's workout log, but i have decided to make a new one and start with a routine that i will be following for the next 12 weeks. It is the Mark Rippetoe's Routine:

    Week 1

    Monday - Workout A

    Wednesday -Workout B
    Friday - Workout A

    Week 2


    Monday - Workout B

    Wednesday - Workout A
    Friday - Workout B

    Etc.

    Workout A

    3x5 Squat
    3x5 Bench Press
    1x5 Deadlift
    Optional to add in after 4-6 Weeks: Leg Raises – 2 Sets x 8-10 Reps, Dips – 2 Sets x 8-10 Reps


    Workout B
    3x5 Squat
    3x5 Standing Military Press
    3x5 Pendlay Bent Over Rows (or Power Cleans)

    Optional to add in after 4-6 Weeks: Weighted Decline Sit-Ups – 2 Sets x 8-10 Reps, Chin-Ups – 2 Sets x 8-10 Reps

    While on this routine I will be bulking. These past 4 weeks I have been intaking 3800-5000 calories, 300-400 g carbs, and 270-300 g of protein. I am also on a couple of supplements such as CEE, and AEE. I run a two/three month switching cycle of CEE, AEE and BCAAs. Next month i will be running AEE, and BCAAs (maybe CEE). I also use Cytogainer but I dont count that as a supplement. Thursday I will update this log on my 1st week on the routine.
     
  2. K20Z3

    K20Z3 New Member

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    WEEK 1- 1/28/07

    Sunday
    Squat
    175/3x5

    Bench
    155/3x5

    DL
    245x4

    Dips
    +25/2x8

    Crunches
    2x MR in 60 second

    Tuesday
    Squat
    175/3x5

    SMP
    Strained rear left delt

    Pendlay
    145/3x5

    Chin-Ups
    +25/2x8

    Leg Raises
    2x MR in 60 seconds

    Thursday
    Squat
    175/3x5

    Bench
    155/3x5

    DL
    245x5

    Dips
    +30/2x8

    Crunches
    2x MR in 60 seconds
     
  3. K20Z3

    K20Z3 New Member

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    Workout Day
    AEE-pre-workout, before bed
    CEE- pre-workout
    Cytogainer-morning, post-workout, before bed

    Rest Day
    AEE- morning/afternoon
    CEE- morning/afternoon
    Cytogainer- morning/afternoon, before bed
     
  4. K20Z3

    K20Z3 New Member

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    Yesterday I ordered CEE, AEE, ON Whey, and ON BCAAs Capsules, from BN. Prolly get the package this thursday and start my 3rd month supplement cycle next week.
     
  5. crucialkc

    crucialkc the earth is flat

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    how much do you weigh? how much cardio are you doing?

    how is cytogainer not a supplement?
     
  6. K20Z3

    K20Z3 New Member

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    Jan 7,2007-133lbs
    Feb 4,2007-142.5lbs
    I do sprints on tuesday and run about 1 mile on wednesday. I dont VIEW cytogainer as a supplement because i just see it as a protien powder with lots of carbs and cals, but i knw there are lots the BCAAs and Creatine Mono, and shit but other than that its just a shake to me.
     
  7. K20Z3

    K20Z3 New Member

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    Height-5'11"
     
  8. K20Z3

    K20Z3 New Member

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    Sunday
    Squat
    180/3x5

    SMP
    Strained Rear Left Delt

    Pendlay
    150/3x5

    Chin-Ups
    +30/2x8

    Leg Raises
    2x 1 minute 30 second Constant Reps

    Tuesday
    Squat
    180/3x5

    Bench
    160/3x5

    DL
    250/1x5:fawk:

    Dips
    +35/2x8

    Crunches
    2x 1 minute 30 second Constant Reps

    Thursday
    Squat
    180/3x5

    SMP
    85/3x5

    Pendlay
    150/3x5

    Chin-Ups
    +35/2x8

    Leg Raises
    2x 1 minute 30 second Constant Reps
     
  9. michael

    michael FLORIDA > *

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    what's with this 1x5 deadlift garbage?
     
  10. K20Z3

    K20Z3 New Member

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    I am just not listing my warmups on this log and when someone is on say for example Bill Stars routine you really are doing one rep with 5 reps since that is really your WORKING SET. But if you must know my dealift numbers go like this:

    DL
    135x5
    155x3
    175x1
    195x1
    205x1
    225x1
    250x5

    I just hate typing all that crap.
     
  11. K20Z3

    K20Z3 New Member

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    Also got my supplements in today
     
  12. michael

    michael FLORIDA > *

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    which?
     
  13. crucialkc

    crucialkc the earth is flat

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    unless you are writing that down elsewhere/remembering those exact numbers, I would start writing it down in here. warm up #'s are just as important as working sets IMO 'cause they influence what your working set #'s are like.
     
  14. K20Z3

    K20Z3 New Member

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    ^I do write it down somewhere else, i actually have a notebook of EXACTLY what i did that day and what i ate. thats why i just log once a week with my working sets.
     
  15. K20Z3

    K20Z3 New Member

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    ON Whey, BCAAs, 1Fast400 CEE, AEE

    Today is my first day of using them:

    Morning: Whey, BCCAs (1g), AEE (1.72)
    Pre-Workout: AEE (1.72) 60 minutes before; CEE (2.32), BCAAs (1g) 30 minutes before; Whey 15 minutes before
    Post-Workout:CEE, Whey
    Night-Time: Same as morning
     
  16. crucialkc

    crucialkc the earth is flat

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    cool. i was just sayin'. small things like that are actually valuable to me and my training has benefited from them a lot.
     
  17. K20Z3

    K20Z3 New Member

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    Decided to do a DL PR:
    135x5
    155x3
    185x1
    205x1
    225x1
    245x1
    265x1
    285x1
    300x1 PR

    Hoping that I get 315x1 by the begining of March
     
  18. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    are you doing stuff other than DL?
     
  19. K20Z3

    K20Z3 New Member

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    ?:ugh: Ummmm have you seen what my workout routine looks like:ugh:
     
  20. K20Z3

    K20Z3 New Member

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    My Diet:
    Morning
    4 whole eggs
    4 slices of whole-wheat toast
    1 scoop ON Whey Protien w/whole milk
    multivitamin
    fish oil
    BCAAs

    Mid-Morning
    Met-Rx Big 100 Colossal

    Lunch
    Roast Beef Mango Wrap

    Pre-Workout
    2 Scoop Whey Protien w/whole milk
    1 Banana
    CEE
    AEE
    BCAAs

    Post-Workout
    2 Scoop Whey Protien w/whole milk
    1 Apple
    2 slices white bread
    CEE
    BCAAs

    Dinner
    8 oz Steak
    1 cup broccoli
    1 medium yam

    Bed-Time
    1 cup Stonyfield yogurt plain
    1.5 cottage cheese low-fat
    1 Scoop Whey Protien

    Total
    Calories 5052
    Carbs 483g
    Protien 439g
     
  21. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    yeah, last two times you posted you said you PRed on DL, then listed nothign else...:rofl: I guess my ESP abilities are not quite as refined as yours...:bigthumb:
     
  22. K20Z3

    K20Z3 New Member

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    Well in the beginning of March I will be PR-ing on the big3, but last Saturday I just deadlifted. My main goal is to get 315 on squat, 225 on bench, and 405 on deadlift by the end of this year.
     
  23. K20Z3

    K20Z3 New Member

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    2/11/07
    Squat
    185/3x5

    Bench
    165/2x5
    165/1x3 (Hopefully get 165/3x5 by the end of the week:x: )

    DL
    255/1x5

    Dips
    +40/1x8
    +35/1x8 (Had to drop the weight to finish off my second set with 8 reps)

    Crunches
    2x 1 min 30 sec Constant Reps
     
  24. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    you need to do other things beside jsut DL, even if you are PRing, I have PRed on a lift twice a week for the last two years, and still did accessory stuff, the PR's are not the only things that get you stronger. If your goal is a 405 deadlift,my recomendation si to do things after you DL that will help out, like back raises, ab exercises, goodmonrings, or a host of other exercises.
    both of thsese are pretty good routines, the secodn si similar to what you started lift.
    http://www.defrancostraining.com/articles/archive/articles_westside.htm
    http://www.muscletalk.co.uk/m_927517/printable.htm
     
  25. K20Z3

    K20Z3 New Member

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    The first DL reply is because I was questioned on where my warm-up sets were for my DL on my workout days.
     
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