Drex's Journal

11/1/07
Lunge - 10x100; 10x100; 10x100
(ss) Deadlift - 10x250; 10x250; 10x250
(ss) Calf Press - 30x170; 30x170; 30x170
Inclined DB Chest Press - 10x(70x2); 10x(70x2); 10x(70x2)
Declined Bench Press - 8x200; 8x200; 9x200
(ss) one arm Standing bent-over Row - 10x65; 10x65; 10x65
(ss) Fly - 10x(35x2); 10x(35x2); 10x(35x2)
Lateral Raise - 10x(25x2); 10x(25x2); 10x(25x2)
Chin-up - 8; 8; 8
(ss) Lying Tricep Extension - 10x(45x2); 10x(45x2); 10x(45x2)
(ss) Stiff-leg Deadlift - 10x110; 10x110; 10x110
Leg Raise - 20; 20; 20
 
11/2/07

Ran 5 miles outside.

Played 6 games of volleyball, went 3-3.
 
11/3/07 - busy day

8:00 AM - weight 202.4

In the afternoon went on a 41 mile bicycle ride. Total time was 2:41 and averaged 15.2 mph. Was averaging 17 mph at the 10 mile mark, but it started going down after that.

Was pretty worn out from the bike ride. Have never gone more than 25 miles previously. I skipped the calf raises as I figured they had taken enough abuse for one day.

Hack Squat - 10x170; 10x170; 10x170
Deadlift - 10x250; 10x250; 10x250
Bench Press - 10x200; 10x185; 8x185
(ss) Pull-up - 7xbw; 7xbw; 8xbw
(ss) Shoulder Press - 10x(50x2); 10x(50x2); 10x(50x2)
Bicep Curl - 9x(55x2); 10x(50x2); 8x(50x2)
(ss) Dip - 11xbw; 11xbw; 11xbw
(ss) Stiff-leg Deadlift - 10x110; 10x110; 10x110
Decline Weighted Crunch - 30x50; 30x50; 30x50

I threw up after the Pull-up/shoulder press superset. I had the back of my tongue cramp up while I was doing that, which was even less pleasant than throwing up. I think I will sleep well tonight.
 
11/5/07

Hack Squat - 10x175; 10x175; 10x175
(ss) Deadlift - 10x255; 10x255; 10x255
(ss) Calf Raise - 50x100; 50x100; 50x100
Bench Press - 10x200; 3x230; 10x185; 10x185
(ss) Pull-up - 8xbw; 8xbw; 8xbw
(ss) Shoulder Press - 10x(50x2); 10x(50x2); 10x(50x2)
Bicep Curl - 9x(55x2); 10x(50x2); 8x(50x2)
(ss) Dip - 12xbw; 12xbw; 12xbw
(ss) Stiff-leg Deadlift - 10x110; 10x110; 10x110
Decline Weighted Crunch - 30x50; 30x50; 40x50
Deadlift - 1x375; 1x375

I was feeling pretty good at the end of the workout, so I added 5 lbs to my max deadlift and did two single sets.

Played 6 games of volleyball and went 3-3.
 
11/6/07

Ran 5 miles outside.

It is starting to get colder now. Was 30 degrees for the run today. Once the snow starts to fly I will probably be doing most of my running indoors until spring.

I had my right calf cramp up while I was sleeping last night. That is the 3rd night my right calf has cramped up on me in the last month. All 3 times have been nights I have played volleyball. Anyone know any tricks to avoid these?
 
11/7/07

Ran 5 miles outside.

I took a look at the timeline to the marathon and I am going to have to start my program on that a little sooner than I thought. It is going to end up overlapping my bulk period a little. My current plan is to continue to bulk through mid January. I will be starting my marathon training program beginning of December. Longest run until mid January is only 8 miles. Mid January I will switch to a cut as I continue the marathon training. Once I reach an ideal body fat % I will go with a maintenance diet through the marathon, which is on June 21.
 
11/8/07

Lunge - 10x100; 10x100; 10x100
(ss) Deadlift - 10x255; 10x255; 10x255
(ss) Calf Press - 15x225; 20x225; 30x185
Inclined Bench Press - 6x165; 10x145; 9x145
Declined Bench Press - 9x200; 9x200; 8x200
(ss) one arm Standing bent-over Row - 10x70; 10x70; 10x70
(ss) Fly - 10x(35x2); 10x(35x2); 10x(35x2)
Lateral Raise - 10x(25x2); 10x(25x2); 10x(25x2)
Chin-up - 8; 8; 8
(ss) Lying Tricep Extension - 10x(45x2); 10x(45x2); 10x(45x2)
(ss) Stiff-leg Deadlift - 10x120; 10x120; 10x120
Leg Raise - 20; 20; 20
 
Drex, you flat rock dude.......Keep up the good work.....

Journal is ROCKEN right along.........




Best wishes to you, young man.




Chillen
 
No problem I got my eye on you!

Eye1-1.jpg
 
11/10/7

Weight 8:00AM - 204.2

Hey NBS 4life, well, so far I have gained 5.4 lbs in the 4 weeks of my bulk. I think most of it is muscle and most of it is in the legs. I hadn't done much for leg work prior to this routine. I haven't noticed much change in my upper body, although my bench press has started going up again where it had stalled out and even declined some while I was trying to lose weight. Overall the bulk is going pretty good. I am hoping once my legs catch up I might start seeing a little faster gains in the upper body. Strength in all the exercises in the routine is definately improving though.

I am doing my workout in the morning today since I am heading out of town for the rest of the weekend as soon as I am done. I will update this post with the results later.

Hack Squat - 10x180; 10x180; 10x180
(ss) Deadlift - 10x255; 10x255; 10x255
(ss) Calf Raise - 25x185; 20x225; 25x225
Bench Press - 10x200; 3x230; 10x190; 10x190
(ss) Pull-up - 8xbw; 8xbw; 8xbw
(ss) Shoulder Press - 10x(50x2); 10x(50x2); 10x(50x2)
Bicep Curl - 9x(55x2); 10x(50x2); 9x(50x2)
(ss) Dip - 15xbw; 15xbw; 15xbw
(ss) Stiff-leg Deadlift - 10x120; 10x120; 10x120
Decline Weighted Crunch - 40x50; 40x50; 40x50
 
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11/11/07

Ran 5 miles outside

11/12/07

Hack Squat - 10x185; 10x185; 10x185
(ss) Deadlift - 10x260; 10x260; 10x260
(ss) Calf Raise - 20x225; 20x225; 20x225
Bench Press - 1x260;10x200; 3x230; 9x195; 10x190
(ss) Pull-up - 8xbw; 8xbw; 8xbw
(ss) Shoulder Press - 10x(50x2); 10x(50x2); 10x(50x2)
Bicep Curl - 9x(55x2); 10x(50x2); 9x(50x2)
(ss) Lying Tricep Extension - 10x(45x2); 10x(45x2); 10x(45x2)
(ss) Stiff-leg Deadlift - 10x120; 10x120; 10x120
Decline Weighted Crunch - 40x50; 40x50; 40x50

I tweaked a muscle on the front of my right shoulder last workout doing dips. It hurt that night and the next day, but felt good today. I re-tweaked it doing bench presses today, so I replaced the dips with a tricep isolation. Also, about 2 mins after finishing my last set of calf raises my left achilles started aching.

Played 6 games of volleyball, went 3-3.
 
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Keep Pushing. Keep Trying. Keep doing your Best.

Why?

Because you FLAT ROCK, and YOU KNOW IT!



Best wishes to you!



Chillen
 
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