jon's life of lifting

I think dry means that he had a "wet" dream and is now dry. :)

I used to do 2 full chest days a week man. About 3-4 sets of flat, incline, decline, seated flies, cable flies, and whatever I feel like doing afterward (tricep or bicep). Just make sure to spread the 2 workout apart like one on Monday and other on Friday.
 
LOL guys, guys!
i meant i felt dry and slightly dehydrated from sleeping--not anything else ahhaah :p

alright, thats what i do, tic. monday and friday bench work. im also adding in some tricep isolation too 1 or 2 days a week. :D
workout coming up today.
 
8/7/09

russian warmup

FULL SQUATS
3x12 @ 225 (took this idea from tic ;D)

PENDLAY ROWS
2x4 @ 135
4x4 @ 175

BENCH
2x3 @ 135
2x5 @ 185
2x3 @ 200
4 @ 200

DEADLIFTS
5 @ 135
3x8 @ 230
these went up smoothly

SUPERSET:
BB BICEP CURLS
2x7 @ 60+little bar
8 @ 60+little bar
CALF RAISES
15 @ 265
2x12 @ 265

PWO: USUAL
 
Are you Bodybuilding style or Powerlifting style atm man? Or mixture of the 2? It seems like you are doing more of a powerlifter workout atm. No critique here, just curious. Once summer is up, you want to join me on a powerlifting / strength gaining / mass adding journey? Probably another month or 2, when the weather cools off and adding bodyfat is ideal. We can toss ideas and critique each other and motivate one another.
 
tic said:
Are you Bodybuilding style or Powerlifting style atm man? Or mixture of the 2? It seems like you are doing more of a powerlifter workout atm. No critique here, just curious. Once summer is up, you want to join me on a powerlifting / strength gaining / mass adding journey? Probably another month or 2, when the weather cools off and adding bodyfat is ideal. We can toss ideas and critique each other and motivate one another.
Click to expand...

that is one of the best ideas i have heard in a long time.

honestly, that is a a great idea, however i have been bulking for a long time now, i dont know where i will be in a month...but PROBABLY still going to be bulking. if i cut, it will only be for a short period of time either way. (probably just drop 10lbs)

but going on a powerlifting, strength gaining, and mass adding journey sounds amazing dude. i absolutely love tossing ideas(and weights) around and getting trianing experiments going on.
there is so much to be tried, trained, and tested!

and yes, i am powerlifting with some emphasis on bodybuilding. its a mix. i really feel like i should gain more strength though.
 
Cool man, I've been more bodybuilding with some powerlifting. Finish reading up the Maxiumum Muscle book, there are some nice program blocks that we can try out. Remembered in my journal before when I just wrote the big lift that I did for the day and did not really write in the other movements? He mentioned it in his book; kinda focus your mental energy for this or that and then the rest of the workout is more bodybuilding aspect.
 
yes, i will definetly finish up the e book! cant wait.


8/9/09

russian warmup

LUNGES
135x5
wow. hamstrings were soooo sore today. decided to take it easy.

POWER CLEAN
135x2x3
again....hamstrings very sore. took it easy.

PULLUPS
3x9
will work on these

DIPS
4x9
working on these too

SKULLCRUSHERS
3x13 @ 40 +little bar

HANGING LEG RAISES
2x10

PWO: USUAL

notes: i am not going to obliterate my legs again with high volume squats and deadlifts on the same day. it left my hammies uber sore today...so sore i couldnt lift heavy.

another QUESTION:
anyone think that monday bench, wednesday dips, friday bench is overkill?
i have 2 years experiance incase you'r wondering if i can take more frequency b/c im a beginner
 
Proteinboy said:
LUNGES
135x5
wow. hamstrings were soooo sore today. decided to take it easy.
Click to expand...

Heh, I just started working out this past week for the first time in over a year and a half and did lounges with 135 for 3 sets of 12 and O-M-G. I could hardly walk or sit the following day. That didn't use to be so hard, ha. That sh!t is brutal, keep up the good work.
 
I personally have taken out all dip motion from my excercise routine b/c I read somewhere that it's one of those movement that is Bad for the shoulder. Just like leg extension is bad on the knee. And while I am at it, I do not do lat raises with BB but DB lat raises are awesome.
 
I just made that new thread, can you post a reply so you can edit it later so our 2 entries are on the top so we can edit it, once we have our measurements / baseline in so we can see progress from the start to wherever this takes us. What I am going to do once I get started is to just copy and paste my journal entries from my original one to the co-journal entries. I just like to keep the original b/c it have all my ideas / phases / progress so far but the co-journal idea is pretty cool.

Hey Jon, I might be hopping over to another board; this one


And will keep the journal here on a weekly update or so. The other board has less pop-ups, some old faces, and interesting layout.
 
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8/11/09

DE BOX SQUATS
135x10x2

BENT OVER BARBELL ROWS
145x4x8

BENCH
2X3 @ 200
3X1 @ 215
6 SEC NEG @ 240
feeling stronger yet again

DEADLIFTS
2x3 @ 135
3 @ 225
5x3 @ 270

GIANT SET:
SHRUGS
3X12 @ 135
BB CURLS
12 @ +45 little bar
10 @ +45 little bar
8 @ +45 little bar
SINGLE LEG CALF RAISES
3X25

PWO: USUAL

notes: finally not sore today...wow. feel much much better. great workout today. feeling great.

TIC: i have also joined that other site. thankyou my friend
 
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8/14/09

FULL SQUAT
135x2x3
225x3
285x1
285x2
285x3
285x1
285x2
285x3
285x1
285x2

started doing a ladder style of progression for heavy squatting.

PULLUPS
5 @ +20
4x5 @ +25

POWER CLEANS
135x2x3
190x1
190x2
190x3
190x1
190x2
ehh...power cleans felt wierd today : /
nevertheless, i got the weight and reps in

BENCH
135x2x3
190x2x5
205x3x3

GIANT SET WITH REST(30 sec)

BB CURLS
1x6 @ 65+little bar
2x5 @ 65+little bar

CALF RAISES
3x20 @ 155

SKULLCRUSHERS
2x5 @ 65+little bar

PWO: USUAL

thoughts: today's workout was OK...it wasnt great. it went decently well i guess. next workouts are going to be better
 
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8/16/09

STATIC LUNGES
135x5
185x5
190x5
190x5

PENDLAY ROWS
135x3
175x4
180x4
180x4
180x4
180x4
these are one of my favorite exercises

BB MILITARY PRESS
3x10 @ 85

SUPERSET:
SHRUGS
140X3X12

SINGLE LEG CALF RAISES
30
2x20 @ +5

PWO: usual

thoughts: everything is moving smoothly. i love this.
sunday is my medium effort day. tesuday is speed and medium effort day. teusday is heavy, high effort day.

im reading max muscle, and im learning to allow myself light days and recovery days because i noticed that i cant consistantly give 100% like i have been...i used to work myself really really hard every workout..i would burn out quickly. now i feel better and im making good progress because im allowing enough recovery and limiting fatigue and stress.
 
8/18/09

DE BOX SQUATS
135x2
180x10x2

BENCH
205x2x3
220x2x2 new PR
230x1 new PR

PULLUPS
3x10

DEADLIFTS
135X3
235X3X8

PWO: USUAL

thoughts: intensity was pretty high today actually. except for squats. but i thought it would be ok because i have 2 days off now. feeling great. excellent workout today; upping my caloric intake though.
 
8/21/09

FULL SQUAT
230X12
230x12
230x12 (all +5lbs from last session)

BENCH
135x2x3
195x2x5(+5lbs from last session)
210x2x3(+5lbs)
210x2

BENT OVER BB ROW
3x15 @ 115

RDL
2x12 @ 135

BB CURLS
12 @ 55
12 @ 60
10 @ 60

PEC FLYS
3x15 @ 10lb plates
no db's....lol

CALF RAISES
160x25(+5lbs)
160x2x20 (+5lbs)

PWO: USUAL

note: great workout. feeling really good today. as you can see, i have added a new add-on to my log: in parenthesis, i put the increase from workout to workout. i think it helps a bit.
anyway, trainging is going well.
love you guys..
 
lol, thanks guys : ]

8/23/09

STEP UPS (box makes my leg slightly lower than parallel, in a slight full squat position)
5 +45
5 @ +65
3X5 @95

I was so sore today in my hammies and quads, so i went fairly light on these. weight will increase next time.

MILITARY PRESS
10 @ bar
3 @ 95
10x3 @ 105
not hard, weight increasing next time
7 on the intensity scale, 10 being beastly effort and almost failing.

PULLUPS
5
4X5 @ +27.5(+2.5lbs)

GIANT SET WITH REST(45 seconds)
SHRUGS
3x12 @ 145 (+5 lbs) (+2 reps per set)

HANGING LEG RAISES
3X10 (+1 set of 10)

SKULLCRUSHERS
3x12 @ +50 on little bar (+5lbs)

HALF PAUSE CHINUPS (chinup half way, hold for 3 seconds, down)
3x5

PWO: USUAL

notes: as you may have noticed, workout 2 of the week is always unilateral leg day.
i am experimenting with a little bit of isometric holds with the chinups.
i was still really sore in my lower body today, i will dealift on the 3rd workout of the week since i do light box squats.
 
thanks, lei. your a nice guy.

8/25/09

DE BOX SQUAT
45x3x2
140x10x2 (+5lbs)

BENT OVER BB ROWS
150x4x8 (+5lbs)
making really good progress here

POWER CLEAN & PUSH PRESS (new!)
135X3X3
easy, upping weight next time

DIPS
15(+5 reps)
10
10

SUMO DEADLIFTS (new!)
135x5
185x5
225x5
235x5
245x3x5
these are really great. feel the hips being used a lot. i'l work these to improve my squat; the hip muscles are used more in the sumo style, and the hip muscles and hamstrings are very significant in squatting. 245 felt good. going up next time.

SUPERSET:

LONG BAR CURLS
75x5
85x5
85x5

SINGLE LEG CALF RAISES
25 @ +15(+5lbs)
20 @ +15(+5lbs)
20 @ +15(+5lbs)


PWO: USUAL

notes: fairly long workout session. i felt great, lots of stam today. had a good night's rest and a nice nap before workout.
another new addition to my log: notifications when i add something new into my workouts.
feeling good all over. increases in weights are still coming well.
i walked to Publix 2 days ago and weighed myself in. clothed, no shoes i weighed 173. and that was after walking 45 minutes in FL hahaha
weight gain coming slowly, as it should.

how is everyone else doing?


just a random thought: i wonder if anyone else in the world did the same workout as me today
 
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