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post #1131 of 1510 (permalink) Old 11-29-2011, 09:30 PM Thread Starter
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Week 3 Push

Bench 5,5,5,5,5 @ 145lbs
Military Press 10,10 @ 80lbs
Dips 10,10 @ b/w

Ab Circuit
Hanging Knee Ups 15,15
Reverse Crunch 10,8
Cable Crunch 20,20@155lbs
Stir The Pot 12,12

Still babying shoulder. Seems to be getting better but still feel a snare of pain sometimes

218.2lbs 12.4% b/f ....suprised b/f is that low consider how unhealthy I've been lately, probably a fluctuation. Hoping to get into the 11's via consistent dieting and no drinking

Picked up a couple lite supps, now taking:

Whey Protein
Multi Vit
Creatine Monohydrate
BCAA's
5-HTP
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post #1132 of 1510 (permalink) Old 11-30-2011, 10:25 PM Thread Starter
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Week 3 - Legs

Squats 5,5,5,5,5@235lbs
Overhead Squats 10,10@55lbs
Stiff Legged Deadlifts 10,10@145lbs
Seated Calf Raise 10,10@110lbs


Squats felt heavy. Scary. I think it's the 5-HTP...I've noticed major endurance related problems with it before. Overall weaker, less energy, light headedness. Hopefully it's just an adjustment phase. Going to suck it up and see through the bottle before making a judgement call on keeping up with it.
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post #1133 of 1510 (permalink) Old 12-02-2011, 10:23 PM Thread Starter
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Week 3 Pull
Deadlift 5,5,5,5,5 @ 255lbs
Power Cleans 5,5 @ 150lbs
Barbell Rows 10,10 @ 75lbs
Chin Ups 10,6 @ b/w
Barbell Shrugs 10,10 @ 245lbs
DB Curls 10,8 @ 40lbs
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post #1134 of 1510 (permalink) Old 12-05-2011, 04:08 PM Thread Starter
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Week 4 - Legs

Squats 5,5,5,5,5@245lbs
Overhead Squats 10,10@60lbs
Stiff Legged Deadlifts 10,10@150lbs
Seated Calf Raise 10,10@120lbs


Weights up. Feeling good.
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post #1135 of 1510 (permalink) Old 12-06-2011, 04:03 PM Thread Starter
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Week 4 Push

Bench 5,5,5,5,5 @ 150lbs
Military Press 10,10 @ 85lbs
Dips 10,10 @ b/w +5lbs

Ab Circuit
Hanging Knee Ups 15,15
Reverse Crunch 10,8
Twisting Decline Crunch 20,12@25lbs
Stir The Pot 12,12
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post #1136 of 1510 (permalink) Old 12-07-2011, 07:16 PM Thread Starter
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Week 4 Pull
Deadlift 5,5,5,5,5 @ 265lbs
Power Cleans 5,5 @ 155lbs
Barbell Rows 10,10 @ 80lbs
Chin Ups 10,5 @ b/w
Barbell Shrugs 10,10 @ 265lbs
DB Curls 10,8 @ 40lbs

Peace out, Week 4. Felt good besides the cleans. Think I need to move them away from 5x5 of heay deadlifts. Considering adding a fourth day Legs/Push/Pull/Olympic.
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post #1137 of 1510 (permalink) Old 12-09-2011, 05:05 PM Thread Starter
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Week 5 - Legs

Squats 5,5,5,5,5@255lbs
Overhead Squats 10,10@65lbs
Stiff Legged Deadlifts 10,10@155lbs
Seated Calf Raise 10,10@130lbs

Weights still going strong. I get such mad lower back pumps from this day. Ran out of protein so my post workout meal is a quart of chocolate milk with a tsp of creatine mono. Still contemplating what days to add to routine maybe an aerobic cardio day and an anaerobic cardio/olympic day? One day a week of jiu jitsu?

219.2lbs and 12.8% b/f
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post #1138 of 1510 (permalink) Old 12-10-2011, 06:38 PM Thread Starter
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Session 5 Push

Bench 5,5,5,5,5 @ 155lbs
Military Press 10,10 @ 90lbs
Dips 10,10 @ b/w +7.5lbs

Ab Circuit
Hanging Knee Ups 15
Reverse Crunch 12
Cable Crunch 20 @ 155lbs
Stir The Pot 12

Good workout. Almost no pain in shoulder today, think it's almost better. Going to keep increasing at only 5lbs a workout on the bench.

I tweaked my neck earlier this week, I think it was the shrugs. It was really hurting on the ab circuit so I didn't so a second set.
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post #1139 of 1510 (permalink) Old 12-12-2011, 07:19 PM
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You've got something great going on here, so keep up the great work.

However, there's always room for improvement regardless of where anyone's at in pursuing there careers.

Don't put yourselves at a disadvantage by giving your competitors an edge through them knowing something that you don't.

Knowledge is great, but applying what you're about to learn is POWER: tinyurl.com/train-like-its-your-last

Last edited by jswalker; 12-13-2011 at 12:24 AM.
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post #1140 of 1510 (permalink) Old 12-14-2011, 04:59 AM Thread Starter
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Week 5 Pull
Deadlifts 5,5,5,5,5 @ 275lbs
Barbell Rows 10,10 @ 85lbs
Chin Ups 10,7 @ b/w
DB Curls 8,6 @ 40lbs

Still going well. No cleans/shrugs until my neck feels better.
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