"20 Rep Sweat"

N

NoSweatNoGlory

0
Ok so I decided to start a new journal as I was not dedicated to my last one, as well as I have started the 20-rep squat program. I began it yesterday. I hope to go through hell with this program, and will be continuing it probably until I cut in April, or maybe until May a month into my cut. I have switched from my FBW.

Here is what I did yesterday.

Squats
2x10x135lb(2 warmup sets)
1x20x185lb

barbell pullover (25lb set barbell)
1x12
1x10
1x8

Deadlift (my deadlift was taxed heavily from my squats I noticed)
8x225lb
4x275lb
2x315lb
1x325lb

Barbell shoulder press
8x115lb
6x115lb
7x115lb
6x115lb

BB bent-over row
10x95lb
8x115lb
8x115lb
6x115lb

Dips
4sets x10 (last till failure)

Decline BB bp
8x135
6x135

Seated row
8x105
8x120
6x135
4x135

It seems I had a very intense workout, as my squats burned out my legs. I can definitely increase my squat weight though. I will try 205lb for my next workout.

One question though, for my pullovers, they seemed to put strain on my right shoulder. I am not used to them, and chose a light weight, which seemed to work. Am I going too low?

I hope to gain as much muscle as possible during this 8 week 20rep squat program. Hopefully around 4 pounds of muscle.
 
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here is my current bulking progress pics.

after 2 year cut (159.5lb)
prebulkphase024.jpg
prebulkphase067.jpg


since Dec.7th, 2007 (172lb)
Jan28th.jpg
 
yea currently bulking until april. I should keep bulking right? like fat/muscle wise.

one more question, what would be the best exercise to work the inner part of the chest? As you can see I lack some muscle there. Would it be cables? or close grip benches? or a combination or all of them I guess would be the best bet.
 
Here is my weight and height and stuff, because I have not included it into this new journal. Btw I will have this as my new journal I think even when I change my routine back to my fbw, or my new bps.

6F 0.5Inches
171.5 (will weigh in again this thrusday)

currently eating 3600cal per day.

cant wait to work out tomorow, it will be killer I hope I puke from the squats
 
Yea definately keep bulking, if i were you id even bulk past april, but thats just me.

Things like flies etc may help with that part of the chest. Any exercise where you get to contract you pec's together should sort it out really. Otherwise it should just fill out anyway.
 
Well just came back from the gym, and let me tell you it was all that I expected, and then some.

I was pumped about squatting, and needed to set up the rack. I did my couple of warm up sets, and then racked the bar up to 225 (bar included) as last time I felt I could of done more. Long story short, I came up short and only hit 17. Next workout (friday) I will either rack down to 205 or push out(I will get it) 225. Another thing I noticed was that at around 15 I got a massive headache that lasted my whole workout, which sucked. I was also still very sore from my last workout, like it felt like I worked out yesterday. My legs were not too bad but my triceps and chest were very sore.

So here's what I did today.

Squat
1x8x135lb
1x8x135lb
1x17x225lb

Pullover (weight plus e-z bar) This felt real good on my chest
1x10x10lb
1x10x20lb
1x8x20lb

DB incline chest press
1x8x60lb (each hand)
1x8x60lb
1x6x60lb

behind the neck press
1x7x95lb
1x7x95lb
1x7x95lb
1x6x95lb

Bent over BB row
1x8x115lb
1x8x115lb
1x7x115lb

Standing Cable Crossover
1x8x40lb (each hand)
1x8x40lb
1x8x40lb

One Arm db row (3 sets per arm)
3x8x50lb

Seated cable row
1x8x120lb
1x8x130lb
1x7x130lb

Close grip bb chest press
1x10x115lb
1x8x115lb
1x8x115lb

Leg Press
1x8x270lb
1x6x350lb

After this workout my back is currently very sore, so I bet it will be real good tomorow hehe. I did this without a spot, so I had to adjust accordingly.
 
weigh in this morning: 172 (.5lb gained since last week)

I may have to adjust my cals a bit...but we'll see


and boy am I ever sore this morning, I love it.
 
just ate a nice fatty protein meal.
3 extra large eggs
1/3 shreddedcheddar (30g)
3oz baked salmon (leftover)
2 slices ancient grain bread

man was it good hmmmmm
 
cool log. just a couple questions:
how long are your workouts?
why did you go from 185 to 225 for your 20 reps?

good work anyway :]
 
Proteinboy said:
cool log. just a couple questions:
how long are your workouts?
why did you go from 185 to 225 for your 20 reps?

good work anyway :]
Click to expand...

good questions

my workout usually take about 1 to 1 hour 15mins to complete

the reason why I went from the 185 to the 225 was because the 185 did not challenge me as I thought it would, actually I did it failry easily, so I decided that I should raise it to 225 and see where I could go from there.
Im not sure for my next workout Im either going to lower to 205, and do my set from there(which im sure I can do) or keep it at 225 and push out 20 (which I WILL do)

what do you guys think?
 
alright so today should be another one of my training days, and it will be a good one. It is hard for me to choose which 3 days I work out though because I usually am working 7 days a week, and go to school full time, so my life is pretty packed.

another problem I am going to have to get through is that I went to the doctor and I got a prescription, which is fine. The problem is that for 10 days, I cannot eat or drink dairy, which is a large portion of my diet. So no chocolate milk pwo, no morning kashi, and so on. This is going to make me eat so many more meals. I guess I have to suck it up, it's only 10 days.

I will update you guys after my training.
 
ok so I just finished my workout, and although I seemed stumped for time I think I had a good workout


Squats (first couple sets are warmups)
1x8@135lb
1x10@135lb
1x20@210lb <-----lowered weight to 210 from 225 and had a hard time

bb pullover (with small bb not sure how much bar weighs so i'll just put in added weight)
1x8@10lb
1x8@20lb
1x8@20lb

Behind the neck press
1x8@115lb
1x8@115lb
1x6@115lb
1x5@115lb

superset with

one arm dumbbell row (each hand)
1x8@60lb
1x8@60lb
1x8@60lb

Flat bb Chest press
1x8@135lb
1x7@135lb

triset with'

dips
1x8
1xfailure (4)

and

pec fly
1x8@195lb
1x6@195lb

ok so I did this in about 50 minutes. I also got a huge headache after the squats again. Does anyone know what could be causing this? breathing maybe? I drink water in between every set or two, so I doubt im dehydrated.
 
ok so my training day will be tomorow, although i am still fighting this headache bs. If it is still bothering me, I might take the day off from squatting, and do some serious dling. I might attempt some lighter squats, but am not sure. The squats are the cause of the extreme migraines that I have been getting, and I dont want to make them worse again.

:SaiyanSmilie_anim:

will update tomorow


If I do decide to squat heavy, I am going to warm up on the treadmill for 5 minutes, then do major stretching, and some warmup sets before I decide to take on the beast.
 
Have you ever suffered from lots of sore throats, might need to get the old adnoids checked out. They used to give me alot of migranes and hinder me a bit. I got them taken out and Im as good as gold.

p.s I challenged you in physique phights muahahahaha.
 
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