Bmoy's Bungaloo of Cyborz Electronic Erotica

[wannaBmoy]

First of all I'd like to thank you guys for being encouraging and very helpful in the process of de-noobing myself . I've seen some great gains and results in the short time that I've really focused on achieving my goals and ditched the 5 day split I was on during my earlier college years. I began Starting Strength in January of 07. Here are some of my previous stats:

December 06
Body Height: 6'0
Body Weight: 138lbs
BB Bench Press 5RM: 115lbs
BB ATG Squat 5RM: 135lbs
BB Deadlift 5RM: N/A (Physical therapy and rehab for back injury and lower back spasms)
BB OH Press 5RM: 95lbs

May 07
Body Height: 6'0
Body Weight: 169lbs (1lb shy of my 170lb goal)
BB Bench Press 5RM: 165lbs
BB ATG Squat 5RM: 255lbs
BB Deadlift 5RM: 230lbs (started deadlifting again early April)
BB OH Press 5RM: 130lbs

I went for a clean bulk starting mid-March to retain my girlish A&F model physique (Thanks AC )

Sample Diet
Sample of my diet on any given day of the week, except for Thursday and Fridays I always eat fish for lunch.

6:30am: 2 cups of oats w/ more brown sugar than is probably healthy for me , 2 scoops of whey.
10:30: 2 Turkey sandwiches (6 slices of cold cuts, 4 pieces of rye bread, mayo, and cheese), or 2 Peanut Butter/jelly/banana sandwich
12:00pm: 1 cup of rice, 1 cup of green veggies, meat of choice (atleast 8oz)
4:00pm: Turkey Sandwich or Peanut Butter/jelly/banana sandwich w/2 scoops of whey.
4:30pm: Workout
6:30pm: Post workout Whey, 2 scoops
7:00pm: 1 cup of rice, 1 cup of green veggies, meat of choice (atleast 8oz)
9:30pm: Pre-bed meal. Sometimes leftovers, sometimes oats, sometimes omlett, sometimes Turkey sandwich or Peanut Butter/jelly/banana sandwich.

Supplements
Multi-vitamin
On Whey
Creatine

The Routine
Workout A
3x5 ATG Squat
3x5 BB Bench Press
1x5 Deadlift
3x10 Dips
3x10 Decline weighted situps
3x10 Weighted side bends

Workout B
3x5 ATG Squat
3x5 Standing OH Press
3x5 Bent over low Row
3x5 Pendlay Row
3x10 Chinups
3x10 Decline weighted situps
3x10 Weighted side bends

Monday is heavy squats, Weds light, and Friday intermediate. I've been off for a week now due to a pinched nerve in my left shoulder, and a pretty nasty stomach virus. All my lifts were pretty much stalled before that point. I'm going to deload everything but my deadlift (which is still progressing).

Bench: 155lbs
Squat: 255lbs
OH Press: 135lbs
Deadlift: 305lbs

Long-term goal
Get. Big. Period

New short-term goal
Body Weight: 180lbs by 9/11/07
Bench 5RM: 175lbs
Squat 5RM: 270lbs
Deadlift 5RM: 300lbs
OH Press 5RM: 135lbs

Side notes:
I'm not sure how much longer I'll be able to progress on Starting Strength, Madcow's 5x5 seems to be the next step for me, but I'm riding this train until I need to transfer to the next

[wannaBmoy]

Teh Upper Hypertrophy Workout 7/4/07 Happy Independence Day (no aliens)

Standing OH Press
1 x 5 @ 115lbs (warmup)
1 x 3 @ 125lbs
1 x 3 @ 127.5lbs
3 x 3 @ 132.5lbs

Pretty standard here. To be honest, these hurt my knee a little bit since the knee is completely extended, and have become a little bothersome.

Pendlay Rows
1 x 8 @ 135lbs (warmup)
3 x 8 @ 145lbs

Man ... my back felt it this time. Tiring these were.

db Bench Press
3 x 10 @ 60lb dbs

I went as wide as I possibly could on these, more pectoral fly like than actual bench press, and MAN did my chest feel it!

Weighted Decline Situp w/ pullup superset
3 x 10 @ 45lb plate
3 x 8 (bodyweight)

Standard. I'm getting alot more momentum on the bottom of the pullups now.

Dips
3 x 12 (bodyweight)

Comments: Nice workout here, I took some progress pictures as well. I weighed in today at 178lbs with a meal and some milk left to drink, so it's good to know that I'm finally back up to weight. I liked the dbs on the bench press today. All in all probably an 8/10 workout. I'm pretty happy. I've just gotta figure out how to stop that yaking feeling.

http://bodyspace.bodybuilding.com//img/user_images/463540/progresspic/71731orig.jpg

http://bodyspace.bodybuilding.com//img/user_images/463540/progresspic/71741orig.jpg

[Kyle]

Not a bad training session. What is your weight and bodyfat at?

Kyle

[Dave76]

Aw, c'mon Bmoy! Do you really have to post those pics everywhere you go!!

[Sentinel]

Aw, c'mon Bmoy! Do you really have to post those pics everywhere you go!!
ahahahhhahha

its like me and my videos hahahaha

yo my cambodian freind!!! :) consider me subscribed!!! :)

[wannaBmoy]

Aw, c'mon Bmoy! Do you really have to post those pics everywhere you go!!

yes.

[wannaBmoy]

Teh Upper Accessory Workout 9/25/07

Wide Grip Pullups supersetted with dips
2 x 8 @ bodyweight
2 x 20 @ bodyweight

Hammercurls
3 x 10 @ 45lbs


Decline Skullcrushers
3 x 8 @ 65lbs


Nautilus Abdominal Machine
3 x 8 @ 125lbs <-----whatever that means :confused:


Comments:
Just another nice little accessory workout. Short/sweet/simple. Felt a little pain in my right elbow during the dips and then on the skullcrushers. Feels like there's fluid moving around in there. Any suggestions or ideas fellas? Besides that, was a pretty decent workout.

[Knowles]

Teh Upper Accessory Workout 9/25/07

Wide Grip Pullups supersetted with dips
2 x 8 @ bodyweight
2 x 20 @ bodyweight

Hammercurls
3 x 10 @ 45lbs


Decline Skullcrushers
3 x 8 @ 65lbs


Nautilus Abdominal Machine
3 x 8 @ 125lbs <-----whatever that means :confused:


Comments:
Just another nice little accessory workout. Short/sweet/simple. Felt a little pain in my right elbow during the dips and then on the skullcrushers. Feels like there's fluid moving around in there. Any suggestions or ideas fellas? Besides that, was a pretty decent workout.

Yeah, weights on machines are really screwy. The only reason I even bother writing them down is so I can remember what I did in previous sessions so I know what to put the weight on. I can do reverse flyes with 100lbs!!!! ZOMG!

[wannaBmoy]

Teh Lower RE Workout 9/26/07

Conventional Deadlift
1 x 8 @ 135lbs
1 x 3 @ 225lbs
1 x 3 @ 255lbs
1 x 3 @ 270lbs
1 x 3 @ 300lbs
1 x 3 @ 300lbs

I'm going to start using A.C's progression format for deadlifts early. I've got to work on something though. I've noticed on the way up, my form is perfect, but going back down my back tends to round while resetting the weight. I think alot of this has to do with my body proportions. Dunno, I can't quite take vids of it yet, so I can't exactly show what I mean.

Front Squat
1 x 10 @ 95lbs
1 x 5 @ 135lbs
3 x 5 @ 175lbs


Hack Squat Calf Raises
3 x 10 @ 10plates + 15lbss Guess it's a pr.


Comments:
All together a nice workout. Deadlifting form is going to be a concern for me. I've noticed this 2 deadlift workouts in a row now that my lower back tends to round on the way back down resetting the weight. Sumo form is great but conventional needs some addressing. I remember seeing a video on youtube or something made from bb.com showing the proper ways to perform all the deadlifts. I haven't been able to find it recently, anyone know what I'm talking about?

175lb front squats wasn't too bad at all and the calf raises are at about their plateau. That's all.

[wannaBmoy]

Teh Upper ME Workout 9/28/07

Flat bb Bench
1 x 10 @ bar
1 x 3 @ 135lbs
3 x 4 @ 165lbs

Yeah... no way I was gonna get 5 on any of those. lol. It seems that 170~ is like the magic number that I'll never reach for 5RM and 175 is the 3RM magic number oh wells.

Pendlay Row
1 x 5 @ 135lbs
3 x 5 @ 170lbs

I think this might be a rep PR but I'm not sure. I know I've done 195 for 3RM.

Seated db military press
2 x 8 @ 50lbs
1 x 6 @ 50lbs

Increased reps on all sets. Pretty decent.

Dips
1 x 10 @ bodyweight

Decline Weighted Situps
1 x 10 @ 45lb plate

Hammercurls
1 x 10 @ 55lbs

Comments:
I decided to toss in 1 set of all my accessory exercises today, because I'll be spending the weekend at Jenna's and I don't know if I'll have time tomorrow to do any of those exercises. Anyways, workout went pretty well. Little disappointed about not hitting all 5 reps on bench but I guesse I'll live. Cubbies got swept :(.

[cun2x]

bmoy,

Just read your log today. Good luck on hitting your new goals! Btw, I did intermediate madcow program after I completed Starting Strength program, and deloading once like you did, but I find that the 4 sets of deadlift on Wednesday are absolutely killing me, and I got no progress on the deadlift. Since right now you're only doing 1 set of deadlift, and sometimes none, I think you'll have similar problem like mine. Long story short, I don't recommend going to intermediate madcow program immediately right after you finish this program, at least modify the deadlift volume or move the deadlift to another day, and keep Wed light.

[Lifting N Tx]

How long has your bench been stuck at those levels, Brian? Where is your sticking point?

[wannaBmoy]

Teh Lower ME Workout 10/2/07


Front Squat
1 x 10 @ 45lbs
1 x 5 @ 135lbs
1 x 2 @ 160lbs
3 x 5 @ 180lbs


Sumo Deadlift
1 x 8 @ 135lbs
1 x 3 @ 225lbs
3 x 8 @ 265lbs


Hack Squat Calf Raises
3 x 10 @ 10 plates + 20lbs


Comments:
First time I've hit PR's on every exercise since my early SS days. Felt pretty good overall, last set of sumo's had me grunting pretty darned loud, people must've thought I was dying or something.

[wannaBmoy]

Teh Upper RE Workout 10/3/07

Standing OH Press
1 x 10 @ 45lbs
3 x 5 @ 130lbs

Push Pressed my last few reps. I think front squatting kind've sored up my delts a bit. Anyone experience this before?

1" off Chest Flat bb Rack Press
3 x 6 @ 135lbs

These were hard as crap. I placed the barbell on the pins which were set at just under 1" off my chest and just pushed it off, then lowered it slowly and did it again. These were really tough.


Pendlay Row
3 x 10 @ 135lbs

I played around with a Yates row, but my form was goofy, so I stuck with these. Were pretty rough and rowdy to be honest.

Flat db Bench Press
1 x 8 @ 60lbs
2 x 6 @ 60lbs

Give my chest a little extra attention.

Decline Weighted Situps
3 x 10 @ 45lbs

Hammercurls
2 x 10 @ 55lbs


Comments:
Tons to do today, probably won't have much time to chat. Energy was very low and I was exhausted. I tossed the little extra work in so I don't have to do my accessory workout tomorrow so I can study extra in the morning

[wannaBmoy]

Teh Lower RE Workout 10/5/07

Conventional Deadlift
1 x 8 @ 135lbs
1 x 3 @ 185lbs
1 x 3 @ 225lbs
1 x 3 @ 245lbs
1 x 3 @ 265lbs
1 x 3 @ 285lbs

Used 65% of my 3RM for this one. This was mostly a form check day. I think I fixed my rounding problems. I remembered to stick the chest out, throw the shoulders back and begin the descent from the hips and then the knees. Much better :). Knees are bloody as F*ck!

Front Squat
1 x 10 @ 95lbs
1 x 5 @ 135lbs
1 x 3 @ 155lbs
3 x 5 @ 185lbs

Grunted my way up like my last 2 sets. Was pretty rough but I think I still got a good 5-10lbs left in me.

Hack Squat Calf Raises
3 x 10 @ 10plates + 25lbs


Comments:
Pretty decent workout. Was tired as poop but thank God yesterday is done with and it's all downhill from this point on. Going to be spending the weekend with Jenna and then going to a family party in my neck of the woods on Saturday and Sunday. Have a great weekend ya'll :)

[wannaBmoy]

Teh Upper ME 10/8/07

Flat bb Bench
1 x 10 @ bar
1 x 3 @ 135lbs
1 x 3 @ 155lbs
1 x 4 @ 165lbs
2 x 3 @ 167.5lbs

Well upped the weight a bit but didn't come close to completing all reps. My bench sucks :(. Looks like sooner than later it's going to be 5 x 5 time to get these bad boys up.

Power Cleans and OH Press
10 x 5 @ 135lbs

I basically did nothing else but play with these all day and BOY are they fun :D :D

Comments:
I've been getting sort of bored in the gym and I've really wanted to try some O lifts and other fun things so I basically just played with the Power Clean and Press all day yesterday and BOY is it a workout! I spent like a long while with just the bar getting the technique and then i finally threw some weight on. It was ridiculously heavy but it was challenging and fun. I tossed in the press at the end to fulfill my shoulder portion of this workout. All in all alot of fun, and I think my form is really good too. Very explosive lift, me rikey :).

[wannaBmoy]

Teh Upper Accessory Workout 10/9/07

Wide Grip Pullups
2 x 8 @ bodyweight

Power Cleans and OH Press
3 x 5 @ 135lbs

Hammercurls
3 x 10 @ 50lbs

Decline Skullcrushers
3 x 8 @ 65lbs


Decline Weighted Situps
3 x 10 @ 45lbs


Comments:
Simple workout. Tossed in some more PC and Press for fun :D.

[wannaBmoy]

Teh Lower ME Workout 10/10/07


Front Squat
1 x 10 @ 45lbs
1 x 5 @ 135lbs
1 x 2 @ 160lbs
3 x 5 @ 190lbs


Sumo Deadlift
1 x 8 @ 135lbs
1 x 3 @ 225lbs
3 x 8 @ 270lbs


Hack Squat Calf Raises
3 x 10 @ 10 plates + 30lbs


Comments:
I think I got overzealous a bit and tried to do too much today. My back from the sumo's + Power Cleans and OH Press is completely wrecked today. Guess I'll be spending most of the next 2 days doing nothing but resting. Good workout though. Front squats felt good, ATG with decent bar speed. I'll probably hit 185 or 190 again on my Lower RE day and not try to set another PR after deadlifting but who knows. :D.

[r_graz]

I've been getting sort of bored in the gym and I've really wanted to try some O lifts and other fun things so I basically just played with the Power Clean and Press all day yesterday and BOY is it a workout! I spent like a long while with just the bar getting the technique and then i finally threw some weight on. It was ridiculously heavy but it was challenging and fun. I tossed in the press at the end to fulfill my shoulder portion of this workout. All in all alot of fun, and I think my form is really good too. Very explosive lift, me rikey :).

I added cleans to one of my lower days and snatches to the other. It's really making me look forward to those workouts, which definitely wasn't the case before. Don't be afraid to drop a bit of weight off the bar to work on the clean form. You can always put more weight on to do the presses.

Next, try some power snatches and get that bar off the floor and over your head in one movement :cool:

[wannaBmoy]

Teh Upper RE Workout 10/12/07 + Accessory

Power Clean + OH Press / "push press" :o
1 x 10 @ 45lbs
3 x 5 @ 140lbs

The OH portion was very challenging, and the cleaning winded me out. The last 2 reps on the last set became push presses.

Flat db Bench Press
3 x 6 @ 70lbs

Hey my gym finally decided to replace the missing 70lb db :rolleyes:


Decline Weighted Situps
3 x 10 @ 45lbs


Hammercurls
2 x 10 @ 55lbs


Decline Skullicrushers
2 x 8 @ 65lbs


Comments:
Decided to utilize the PC again today and boy I really do love this movement. Pretty good workout all around.

[wannaBmoy]

Teh Lower RE Workout 10/15/07

Conventional Deadlift
1 x 8 @ 135lbs
1 x 3 @ 225lbs
1 x 3 @ 245lbs
1 x 3 @ 265lbs
1 x 3 @ 285lbs
1 x 3 @ 300lbs

Form issue is fixed. I think before I was trying to row the weight off the floor to begin with, instead of sitting back on me heals. I had to position myself so I can turn my head slightly to observe the arch in my back, and it looks great, no more rounding. The weight also feels much easier to rip off the floor now. So, hopefully I can start upping the poundages on these bad boys again :).

Front Squat
1 x 10 @ 95lbs
1 x 5 @ 135lbs
3 x 5 @ 185lbs

These were pretty easy today. Nothing new here.

Hack Squat Calf Raises
3 x 10 @ 10plates + 40lbs


Comments:
Got my new stack and I have to figure out my macros today for my bulking diet. My new stack consists of a weight gainer (pre or post workout), whey (pre or post workout), fish-oils, and multi (which I will remember to take daily). Still a little hesitant to open up the whey since I does not contain lactase in it.

Workout went pretty well, feel great with the deads and more confident with the form. Shins and my quads are bloodied up from ripping the weight. Front squats were good, I may try to move back to back squats next ME workout to see how everything feels now, and the calf raises are getting extremely hard.

[wannaBmoy]

Current routine/Schedule


Ok Let's see if I can iron out a schedule real quick ...

Monday
4:30am - Wakeup
5:00am - Breakfast
5:30am - Gym
7:00am - Work
9:30am - Snack
11:30am - Snack
1:40pm - Lunch
5:00pm - Snack
7:30pm - Dinner
9:00pm - Lights out

Tuesday
4:30am - Wakeup
5:00am - Breakfast
5:30am - Gym
7:00am - Work
9:30am - Snack
11:30am - Snack
1:40pm - Lunch
5:00pm - Snack
7:30pm - Dinner
8:15pm - Class
10:30pm - Lights out

Wednesday
4:30am - Wakeup
5:00am - Breakfast
5:30am - Gym
7:00am - Work
9:30am - Snack
11:30am - Snack
1:40pm - Lunch
5:00pm - Snack
6:30pm - Jenna time

Thursday
All Day class.

Friday
4:30am - Wakeup
5:00am - Breakfast
5:30am - Gym
7:00am - Work
9:30am - Snack
11:30am - Snack
1:40pm - Lunch
6:30pm - Jenna time


Upper ME
Flat BB Bench Press 3 x 5 (for first 2 weeks) then 5 x 3
Shoulder DB Military Press 3 x 8-10
Pendlay Row 5 x 3

Upper RE
Standing OH Press 3 x 5 (for first 2 weeks) then 5 x 3
Flat DB Bench Press 3 x 8-10
Power Cleans 3 x 5

Upper Accessory
DB Bicep curl 2 x 8-10
Tricep Extension or skullcrusher 2 x 8-10
Decline Weighted Situps 3 x 10
Weighted Sidebends 3 x 10

Lower ME
ATG Back Squat 3 x 5 (for first 2-3 weeks) then 5 x 3
Sumo Deadlifts 3 x 8
Calf Raises 3 x 10

Lower RE
Conventional Deadlifts 5 x 3
Front Squat 3 x 8
Calf Raises 3 x 10

Comments: I think my plan for progression is to take 2 weeks at 5 x 3 at the same weight, and then I will go for a 3RM on the 3rd week. Should I nail the 3RM I will use the weight on my 5 x 3 and use it for 3 x 5 for 2 weeks and try and set a 5RM with my 3RM. I'm not sure how exactly my 3RM will translate into my 5RM in 3 weeks, but we'll see.


That progression is going to be pretty tough. Better to use percentages of those 3 and 5RM's. Something more like

5x3 setting a 3RM on the last set only (It is a ME, which means that if you can replicate this over and over you ain't at ME and you are a jackass who isn't pushing hard enough).

So if you wanted to test at each interval once a month perhaps something like this.

5x3 at 70% previous 3RM. I would say that the first 3 should be about 60%, second set about 65% and the last three sets straight across at 70%.

5x3 at 80% previous 3RM. 60%, 65%, 70%, 80%, 80%

5x3 at 90% previous 3RM. 60%, 65%, 70%, 80%, 90%

Test new 3RM. 60%, 70%, 85%, 95%, set new PR.

3x5 at 70% 3RM 60%, 70%, 70%

3x5 at 80% 3RM 60%, 70%, 80%

3x5 at 90% 3RM 65%, 75%, 90%

3x5 equal to previous 3RM 65%, 80%, set new 5RM.

That is a fairly straight forward progression. I think you are going to really feel the strain in your 80% and 90% weeks on 3x5. At any point where you make no progress two weeks in a row, I would start the entire program from scratch using your previous 3RM. My reasoning for that is your 3RM isn't likely to skyrocket and leave your 5RM in the dust. My best guess is that after running this you will probably be looking at something like 4 reps when you try to match your 3RM. You certainly shouldn't be hitting less than 3 reps. Because I think the focus is on your 3RM, rather than your 5RM, then you shouldn't sweat not hitting all 5 reps. Getting anything more than three is all momentum to bump up your 3RM attempt next go around.

[wannaBmoy]

Diet


So 4000 calories per day is a good start.

Here's what I've been doing:

Workout days, 40c/40p/20f
Non days, 33/33/33

You can get away with more carbs on workout days and not deposit them too much as fat.

Every 2 weeks re-evaluate.

1)Are you gaining weight? If yes, go to question 2, if no add 250 calories or change macro breakdown.

2)Is it moving by 1-2lbs per week? If yes, go to question 3, if no go to question 4

3)Is it lean weight (i.e. are you putting on too much fat)? If no then cut calories by 250 or change macro breakdown, if yes, congrats continue for 2 weeks and then re-evaluate.

4)More or less than 1-2lbs a week? If more, cut calories by 250 or change macro levels, if less then add 250 or change macro levels


So, as you can see, you can play with both intake and macro breakdown to manipulate your gains. If you aren't gaining weight you can add more calories or add more carbs (on either workout or non days).

Workout days:
400g protein
400g carbs
89g fat

Non days:
334g protein
334g carbs
147g fat

[wannaBmoy]

Teh Upper ME 10/17/07

Flat bb Bench
1 x 10 @ bar
1 x 3 @ 135lbs
2 x 3 @ 167.5lbs
1 x 2 @ 167.5lbs
2 x 3 @ 162.5lbs

BLAH. Bench press my arch nemesis. How I loathe thee ... :mad:

Power Cleans and Push Press
3 x 5 @ 145lbs

These are getting kind've heavy kind've fast ... still alot of fun. I don't think past 150-155lbs I'm gonna be able to keep the press up and will probably just use the clean.

Comments:
Got to the gym a little late. I need to figure out something for my chest ... my bench press sucks. I have good responses with dbs but for some reason my bb bench press just flat out sucks. I swear to God it feels like a 1RM every rep. Oh well ... PC's were getting a bit heavy and the 5Reps are just draining as well but they are alot of fun :).

[wannaBmoy]

Teh Upper Accessory Workout 10/18/07

Wide Grip Pullups supersetted with dips
2 x 10 @ bodyweight
2 x 20 @ bodyweight


Hammercurls
3 x 10 @ 57.5lbs

These are starting to get stupid heavy.

Decline Skullcrushers
3 x 10 @ 65lbs

Rep PR.


Decline Weighted Situps
3 x 10 @ 45lbs


Comments:
Good ole 45 minute accessory workout. I'm super tired and got lots left to do before this day is over.

I'm majoring in communications btw.

[Phil]

Your not the only one that is terrible at bench press compared to other lifts. Definitely some nice push presses compared to your bench weights.

Have you ever tried training with bands for bench?

[wannaBmoy]

Teh Upper RE Workout 10/22/07

Power Clean + Push Press
1 x 10 @ 45lbs
5 x 3 @ 155lbs


Flat db Bench Press
3 x 6 @ 70lbs

Comments:
PC's are were pretty rough and rowdy today. But overall great work out.

[wannaBmoy]

Teh Upper Accessory Workout 10/23/07

Wide Grip Pullups supersetted with dips
2 x 10 @ bodyweight
2 x 20 @ bodyweight


Hammercurls
2 x 10 @ 57.5lbs


Decline Skullcrushers
2 x 10 @ 65lbs


Nautilus Abdominal Machine
Random Stuff here.


Comments:
Low on time, so I cut out a few worksets. Just another little accessory workout.

[daYDreAmErX]

Nice isolation work :rolleyes:

:p

[wannaBmoy]

Teh Lower RE Workout 10/24/07

Conventional Deadlift
1 x 8 @ 135lbs
1 x 3 @ 245lbs
1 x 3 @ 265lbs
1 x 3 @ 285lbs
1 x 3 @ 305lbs
1 x 3 @ 325lbs

First Deadlift PR since I reworked form and started this routine. Everything felt great, perfect form on the way up and down. Couldn't be happier


Front Squat
1 x 10 @ 95lbs
1 x 5 @ 135lbs
3 x 5 @ 190lbs

Decided against doing 195lbs since setting the Deadlift PR. These were challenging but I pumped them out

Hack Squat Calf Raises
3 x 10 @ 500lbs Guess it's a pr.


Comments:
All in all, this was probably my best RE workout in a long time. I ended up supersetting the calf raises since I was out of time during the front squats, which were challening. I went with a pretty narrow stance on those and they really hit the quads good. All in all I couldn't be happier with today considering I got basically no sleep.

[wannaBmoy]

Teh Upper ME 10/26/07

Flat bb Bench
1 x 10 @ bar
1 x 2 @ 135lbs
2 x 3 @ 167.5lbs
1 x 2 @ 167.5lbs
1 x 3 @ 167.5lbs
1 x 2 @ 167.5lbs

I hate effing bench press :mad:. Why do I suck at it so much? :(

Power Cleans and Push Press
5 x 3 @ 155lbs



Comments:
Well ... I guess the bright side is that even though I failed twice during the worksets on bench, I didn't have to reduce weight. I think I'm going to take this as stalled out and try out A.C's progression plan for bench now as well. The only reason I haven't so far is that the weight per % of my max means that some of my work sets will be very very easy. Oh well, we'll see if this is gonna work for me.

[wannaBmoy]

Teh Lower RE Workout 10/29/07


Front Squat
1 x 10 @ 95lbs
1 x 3 @ 155lbs
3 x 5 @ 205lbs

2 plate front squats in the near future anyone?? :D

Stiff Legged Deadlift
3 x 8 @ 155lbs

Ok ... I'm not sure how best to do these exercises. My grip was giving out long before the leg/back portion of the lift. I'm not even sure what weight translates into what. Is 155lbs a good starting point?


Hack Squat Calf Raises
3 x 10 @ 505lbs


Comments:
Very happy with this workout. I'm starting to move to 8 hour shifts instead of my God forbidden 12 hour shifts, so that leaves me with more sleep time and more time to dawdle in the morning. I took a little bit longer rest between sets and everything felt pretty good. SLDL's are kind've meh, but overall they're pretty good.

[wannaBmoy]

Teh Upper RE Workout 10/31/07

Power Clean + Push Press
1 x 10 @ 45lbs
5 x 3 @ 160lbs


Flat db Bench Press
2 x 6 @ 70lbs
1 x 7 @ 70lbs

I extra rep on the last set hooray!

Comments:
I actually failed on my last rep / last set of PC's + PP, but I reset it and got it after I took a few deep breaths. I don't think I'm gonna be able to keep the Push Press up much longer but we'll see. Overall a really good workout.

[wannaBmoy]

Teh Lower RE Workout 11/2/07

Conventional Deadlift
1 x 5 @ 135lbs
1 x 3 @ 225lbs
1 x 3 @ 265lbs
1 x 3 @ 285lbs
1 x 3 @ 305lbs
1 x 3 @ 325lbs
1 x 3 @ 330lbs


Front Squat
1 x 5 @ 135lbs
3 x 5 @ 205lbs



Hack Squat Calf Raises
3 x 10 @ 510lbs Guess it's a pr.


Comments:
Probably the most rowdy workout I've had all year. 325lbs was pretty easy again, but 330lbs was a bit rougher, maybe because I was exhausted from all the other sets. Maybe I'll try moving the PR set to the middle and then work back down. But I had to take a good few deep breaths before hitting the last rep.

I decided to use my latest PR for front squats today and I nailed all the reps on every set. These were really tough come my last 2 reps. All in all, a really good workout and I couldn't be happier.

[wannaBmoy]

Teh Upper ME + Accessory 11/6/07

Flat bb Bench
1 x 10 @ bar
1 x 3 @ 135lbs
1 x 3 @ 165lbs
1 x 3 @ 170lbs
2 x 3 @ 165lbs


I decided to take off about 2.5lbs and try to focus on pulling the bar to my chest, give it a quick pause, and then go at it.

Power Cleans and Push Press
5 x 3 @ 165lbs

Decline Skullcrushers
2 x 8 @ 75lbs

Decline Situps
3 x 10 @ 35lb plate

Reduced the weight, but did some static holds

Hammercurls
2 x 10 @ 55lbs

Flat db Bench Press
1 x 6 @ 70lbs

Seated db Shoulder Press
1 x 5 @ 55lbs



Comments:
I missed yesterday's workout because I was feeling awful from a ridiculously amazing couple of games of basketball I played on Sunday in which, BMOY played Center :D. In the end it was more or less people just tossing bows and trying to knock me over because I was owninating.

Anywho, today's workout was pretty good. Took a step back on the bench press, and I've really gotta start using A.C's progression plan but I just never get around to do the math before I get to the gym (no excuse). PC's were great, form was great, and actually a guy at the gym who plays for the Chicago Rush arena football team commended me on my form and for doing them.

Still extremely busy training new employees and all that jazz, one of these days I'll get around to spending more time on here again :(.

[wannaBmoy]

Teh Lower RE Workout 11/7/07


Front Squat
1 x 10 @ 95lbs
1 x 3 @ 155lbs
3 x 5 @ 210lbs

These were very heavy and I about failed on my last rep. Managed to get it though. This might also be due to power cleans from yesterday.

Stiff Legged Deadlift
3 x 8 @ 160lbs



Hack Squat Calf Raises
3 x 10 @ 515lbs


Comments:
Another good workout with less than great energy. No complaints here :D

[wannaBmoy]

Teh Upper RE Workout + Accessory 11/9/07

Power Clean + Push Press
1 x 10 @ 45lbs
5 x 3 @ 170lbs

Push Press I don't think is gonna be able to make it past 175-180lbs, but we'll see.


Flat db Bench Press
3 x 7 @ 70lbs

Increased reps all the way around!

Decline Situps
3 x 10 @ 35lb plate + 2 second static hold at bottom.

Decline Skullcrushers
3 x 6 @ 75lbs

Hammercurls
2 x 10 @ 55lbs
1 x 6 @ 55lbs


Comments:
Pretty good workout nothing new over here really. Combined my accessory workout with today's because I'm going to be up really early tomorrow getting CPR certified with teh Jenna :D.

[wannaBmoy]

Teh Upper ME 11/14/07

Flat bb Bench
1 x 10 @ bar
1 x 2 @ 135lbs
5 x 3 @ 170lbs


First time I've hit 5 sets at this weight in a LOooonnngggggg time.

Power Cleans and Push Press
5 x 3 @ 175lbs

I failed twice on the push presses. I think I'm going to have to start going with PC's and then standing OH presses seperately. No way I'm getting 180 over my head.

Flat db Bench Press
2 x 6 @ 70lbs

Sitting db Shoulder Press
1 x 6 @ 50lbs



Comments:
Good workout today. The best news is that most if not all the swelling around the foot area has subsided. The only thing that hurts now is when I scrunch the toe where the fracture is at. I'm very happy that I'm able to do exercises without any real hindrances.

[wannaBmoy]

Teh Lower RE Workout 11/16/07


Front Squat
1 x 10 @ 95lbs
1 x 3 @ 155lbs
3 x 5 @ 215lbs

No problems with these with the busted toe

Stiff Legged Deadlift
3 x 8 @ 185lbs



Comments:
Pretty nice workout today, the SLDL's seemed light and i used the mixed grip for it. Can't wait to start plopping some more weight on these. I didn't even bother with calf raises because i knew they'd be impossible with my toe.

[wannaBmoy]

Teh Upper RE Workout 11/19/07

Standing OH Press
1 x 3 @ 115lbs
1 x 3 @ 130lbs
1 x 3 @ 140lbs
5 x 5 @ 135lbs


Those push presses have made me pretty darn strong, all this felt ridiculously easy so I just kept on pressing because I wanted to feel like a giant. 140lbs was pretty tough, but 135lbs felt easy as a breeze.


Power Clean
1 x 5 @ 135lbs
5 x 3 @ 180lbs



Flat db Bench Press
1 x 6 @ 70lbs
1 x 7 @ 70lbs
1 x 6 @ 70lbs

All the delt movements kind've affected my db pressing today. Couldn't hit all 7 reps on 1st and 3rd sets. Still pretty good though.


Comments:
I felt sick as crap, but I went and worked out anyways. Standing OH press has vastly improved since I stopped and switched to the push press a month or so ago. Overall a great workout!

[wannaBmoy]

Teh Upper RE Workout 11/20/07

Wide Grip Pullups
3 x 6 @ Bmoy + 25lbs


Weighted Dips
1 x 10 @ Bmoy + 45lb
1 x 8 @ Bmoy + 45lbs
1 x 9 @ Bmoy + 45lbs

Definitely rep PRs. Before I switched up my routine a little a month or so ago, I was only able to hit maybe 40lbs @ 6 reps, not I'm at a plate + more reps. Progress is good :). Morning weight was up to 171lbs this morning so that's also a good thing :D.


Decline Weighted Situps
3 x 10 @ Bmoy + 35lb


Decline Skullcrushers
2 x 8 @ 75lbs
1 x 7 @ 75lbs


Smith Machine POWER Bicept Curls
2 x 10 @ 60lbs
1 x 3 @ 60lbs
1 x 3 @ 55lbs
1 x 3 @ 50lbs
1 x to failure @ 45lbs



Comments:
Highlight of the day was the dips, which means I'm half way to my bet with Wala on our race to 20! Someone needs to take out his left arm or something so I can catch up. Overall great workout. I've noticed some definite improvement moving back to some older exercises lately and that's a great feeling.

[wannaBmoy]

Teh Lower RE Workout 11/21/07

Conventional Deadlifts
1 x 3 @ 225lbs
1 x 3 @ 265lbs
1 x 3 @ 335lbs
1 x 3 @ 305lbs
1 x 3 @ 285lbs

I adjusted my routine a little bit to hit the PR set in the middle of the worksets instead of the end. I tore 335lbs a new arse-hole :D


Front squat
3 x 5 @ 220lbs

I got really ambitious today so I decided to do my ME front squats today and managed to nail all the reps / all sets. I'm going to revise my RE front squat days a little bit to try this.

1 x 5 @ new PR set
1 x 5 @ previous ME workset
1 x 5 @ 95% previous ME workset



Comments:
Great day at the gym :D. I've never yelled so loud at immovable objects before :D. I played an hour and a half of basketball yesterday afterwork and between class, and my toe only got stepped on once, but other than that it was fine. I did get hacked brutally across my left forearm, and it's sore and gives my wrist alot of pain when I move it today. I almost didn't want to workout today because I thought my grip wouldn't hold up, and holding front squats would hurt/aggravate the wrist more, however it only proved to be a minor nuisance. Jenna day tonight! Her mom asked if I wanted to stay over, so I don't have to drive home so late tonight, I think she's starting to like me :D.

[wannaBmoy]

Teh Upper ME Workout 11/22/07

Flat bb Bench Press
1 x 3 @ 135lbs
1 x 3 @ 165lbs
1 x 2 @ 175lbs
1 x 1 @ 185lbs
1 x 3 @ 172.5lbs


Power Cleans
0 x 0 @ 185lbs

Yeah ... 180lbs wasn't all that difficult but I couldn't clean 185lbs :(

Pendlay Rows supersetted with widegrip pullups
5 x 3 @ 185lbs w/ 4 pullups static held at bottom


Seated db Shoulder Press
2 x 10 @ 50lbs



Comments:
Tested my first 1RM on bench press and managed to get 185lbs up. Sooooo I'm going to count that a success ... power cleans at 185lbs were not going up. Um ... decent workout I guess ...

[wannaBmoy]

Teh Lower ME Workout 11/26/07

Stiff Legged Deadlifts
1 x 3 @ 135lbs
3 x 8 @ 205lbs



Front squat
3 x 5 @ 225lbs


Comments:
Despite all my bruises and bumps I managed to get in and have a monster day at the gym. Funny story, I scared some chick who walked passed me finishing my last few reps on front squats :D. I think I'm going to go ahead and switch back to back squats now that I've hit my front squat goal.

[wannaBmoy]

Teh Upper ME Workout 11/28/07
morning weight = 170.6 (-1lb)

Standing OH Press
4 x 3 @ 135lbs
1 x 5 @ 135lbs

I've got this monsterous swollen and bruised collar bone that was just screaming in pain while doing these. I should probably get it checked out since it's been in alot of pain since Saturday.


Pendlay Rows
3 x 8 @ 155lbs

I tried supersetting with some wide grip pullups, I did maybe 4 all together and just quit, my collarbone was in way too much pain to continue.

Flat db Bench Press
3 x 8 @ 70lbs rep PR

Something must've worked on my last ME day, because I could hardly get 7 reps last time, and I pretty easily increased reps all the way around on these.


Comments:
I'm really sore all the way around ... hopefully I can make it through till the weekend and get some good recovery in. I'm down a little bit in weight because I had traffic school for four hours and missed on a meal or two. I tried to make up for it by chowing down some fast food, that upset my stomach, and that wasn't a great idea. I'll try to eat a little bit more today, or add an extra weight gainer or something.

The exciting news is Jenna is going to take some portfolio shots of me today, so I can send to this commercial producer who may want to use me for some commercials. Sooooo that might be fun!

"Wait till we get our Hanes on me!"

[wannaBmoy]

Teh Lower RE Workout 11/30/07
Morning weigh in at 173.4lbs (+2.8lbs)

Conventional Deadlifts
1 x 3 @ 225lbs (Warmup)
1 x 3 @ 265lbs
1 x 3 @ 285lbs
1 x 3 @ 340lbs
1 x 3 @ 320lbs
1 x 3 @ 305lbs

Kicked some DL butt today. The squats however ...


Front squat, Back Squat, toilet squat, etc/

I toyed around with my back squat form, did 1 x 5 @ 225lbs as a workset which was really easy for my back squat, but the form felt really awkward as I'm trying to use a lower bar position, and a tad wider stance.
I did 2 x 3 @ 225lbs front squat, but couldn't really do anything and failed on a rep because of my left side being really weak still. It's weird that I didn't notice a problem during my deadlifts but during my squats it came back to kick my butt. I just put the weights away and came into work after that.


Comments:
I honestly probably shouldn't have worked out today, but I did anyways. Deadlifts were great, my form is very much improved, and it's helping me tear weight off the floor with much ease. Problems with the squatting though, I'll try playing with my form next week when i feel better

[wannaBmoy]

Teh Upper ME Workout 12/10/07
morning weight: 167.6lbs :( (-8.4lbs)

Flat bb Bench Press
1 x 3 @ 135lbs
1 x 3 @ 165lbs
1 x 2 @ 175lbs
1 x 2 @ 165lbs
1 x 3 @ 155lbs


Hang Clean + OH Press
5 x 3 @ 135lbs

These were really tough and very tiring.


Widegrip Pullups
3 x 8 @ bodyweight (1 second hold at bottom)


Comments:
Wanted to get a light workout in, but I got a little carried away on the bench press a bit. 175lbs was really heavy and failed the third rep, wasn't even close. This was a really tough workout because after each rep, breathing in and out, there was a ton of phlegm build up in my throat, and I was gagging and choking on my own snot :(. I guess despite that, the workout was all right. Glad I got this one in though.

[r_graz]

[b]This was a really tough workout because after each rep, breathing in and out, there was a ton of phlegm build up in my throat, and I was gagging and choking on my own snot :(.

Phlegm FTW.
I hear its very anabolic :D

[wannaBmoy]

Teh Upper Accessory Workout 12/11/07
morning weight: 168.4lbs (+.8lbs)


Dips
2 x 10 @ Bmoy + 45lbs
1 x 8 @ Bmoy + 45lbs


Decline Situps
3 x 10 @ Bmoy + 35lbs



Bicep Exercises
1 x 10 @ 65lbs (standing bb curl)
1 x 8 @ 70lbs

2 x 6 @ 25lbs (1 handed barbell curl)

Decline Skullcrushers
1 x 10 @ 65lbs
2 x 8 @ 75lbs



Comments:
This working out while sick crap has to go. Constantly running to the bathroom to spit crap up. No vomitting today so that's a plus. My weight is up, and had a decent accessory day. Nothing to report here really.

[wannaBmoy]

Teh Lower ME Workout 12/12/07

Back Squat
1 x 20 @ bar
1 x 5 @ 135lbs
1 x 3 @ 185lbs
2 x 5 @ 225lbs
1 x 4 @ 225lbs



Stiff Legged Deadlifts
3 x 8 @ 210lbs


Comments:
F*ck me. There's alot on my mind right now, and clearly it showed in the gym today. My back squats were pretty pathetic. Besides having no energy and messing around with form and stuff, I just wasn't feeling strong at all. Doesn't help that i'm still coughing up bloody phlegm and there's alot of blood in my snot. That does kind've worry me a bit, oh well.

[wannaBmoy]

Teh Upper RE Workout 12/14/07
morning weight: 170.6lbs


Hang Clean + OH Press
5 x 4 @ 135lbs



Flat db Bench Press
3 x 8 @ 65lbs

These were harder than ever before. I can definitely tell I've lost alot of strength since being sick. But I did take it easy!




Bicep Curls
3 x 6 @ 30lb bb (1 arm bb curl)
1 x 5 @ 70lb bb


Dips
1 x 10 @ bodyweight


Nautilus Ab Machine
Random stuff



Comments:
Nothing new to report here.

[r_graz]

Nothing new to report here.

Well, there was no mention of phlegm. That's new :p:D

[That Guy]

It smells like man love in here.

[Phil]

Sometimes after being sick and resting I end up being stronger than I was before I got sick... I think it's because I don't rest enough.

I'm sure you'll be back on track in no time.