Journal - Page 3 - BodybuildingForYou

Casey · #41 (**permalink**) 12-18-2006, 11:06 AM

Nice routine! I think I'll steal part of it, like the idea of military on back day.

Triceps get too tired from just chest/tri work..

jproudj · #42 (**permalink**) 12-18-2006, 07:15 PM

I thought you were doing that anyway on the Starr 5x5? Dead and military is my best day, I'm sure it's not a coincidence that they're the only exercises I can do properly at my gym.

Weee · #43 (**permalink**) 12-18-2006, 07:53 PM

Quote:

Originally Posted by jproudj

Then I remember that I'm supposed to do 1x5 not 5x5, lol I'm such a tard. So not too bothered about that.

Ooops!

jproudj · #44 (**permalink**) 12-20-2006, 09:54 AM

Ok, 5x5 Wk1 wkt 2

My legs were aching badly after monday, some guy was already doing squats so I did light 5x5 40kg fixed bb. Good to get the blood to the DOMs lol.

Deads

125kg 5x5

I had to take about 5 secs between reps on the last set and my form (and grip) was starting to slip but I couldn't skimp on the 5x5 reps. Anyway that's a 20kg (44 lbs) increase on my 5x5 5 weeks ago so not too shabby, 305lbs with bar added.

Military Press

42.5kg x 5
42.5kg x 5
42.5kg x 4
42.5kg x 1 (lost balance and concentration so dropped it)
42.5kg x 5

Just realised that's only 2.5kg increase on the last cycle but nevermind, maybe my form has improved or something

GMs 40kg x 2 x 10
EZ Curl 20kg x 2 x 12

Boogeyman · #45 (**permalink**) 12-20-2006, 11:45 AM

Good work jproudj..so how much weight have you gained since you began training?

jproudj · #46 (**permalink**) 12-20-2006, 01:23 PM

Not very much, I don't eat very much. In the past year or so I've gained about 15 pounds, about 4-5 in the last two months on this program, dunno how much fat but from the 'mirror test' not that much. I'm still a skinny-ass

Boogeyman · #47 (**permalink**) 12-20-2006, 05:20 PM

And how old are you? (Dude, edit your profile)

I'm guessing your a ectomorph like myself..hard gainer?

jproudj · #48 (**permalink**) 12-20-2006, 05:52 PM

I'm 24. And yeah I don't gain weight very easily I have to get a lot of calories in.

jproudj · #49 (**permalink**) 12-22-2006, 12:13 PM

5x5 wk1 wkt 2

Squats

72.5kg 1x5 (i'm not gonna bother logging the ramping weights anymore)

Bench

72.5 kg 1x5 I can't actually remember whether it was 72 or 75 lol.

Rows

Did these at 90 degrees, deloading the weight each rep, 'Pendlay Rows' (I am doing the 'Pendlay 5x5' after all...)

50kg 5 x 5 = hard! But I'm gonna keep these, felt like a more complete exercise and harder to cheat the weight up.

hips 2 x 15 @ 55kg both ways

tate presses 2 x 15 14kg dbs

Weee · #50 (**permalink**) 01-24-2007, 11:09 AM

Still lifting? Definitely not journaling much anymore

jproudj · #51 (**permalink**) 01-24-2007, 05:57 PM

Haha yeah I know... I just started putting it in excel instead and I couldn't be assed, sorry if my fans went hungry

I've stopped the 5x5 now, it was good but I got a bit bored doing the same thing every week. Moving to a more conventional 3 day split and cycling the reps, with some tweaks, still 95% compounds. Might post it up sometime. I'm going for 315lb 4 x 6 deadlifts tomorrow which would be a PR so it's still going up. Haha only if I get it up....

jproudj · #52 (**permalink**) 01-25-2007, 04:02 PM

Well I didn't get anything like 4x6 but I put up a new PR (would've been a PR if it was only one rep) of 315lbs x3 x3 x2 x1. It was harder than I expected, probably because recently I've done 12/10/8 reps each week on deads. Well obviously that didn't help my strength haha, I'll stay below 5 for deads I think most of the time.

Also tried cleans for the first time, just 30kg x 10. I have no idea what a decent work set intensity would be for these...I think my form was pretty good, didn't curl the weight, kept elbows high. Was fun.

jproudj · #53 (**permalink**) 02-03-2007, 02:11 PM

Decided to log weight now, I'm trying to gain but am flat broke at the mo which doesn't help

Right now.... 160lbs. It will probably stay the same every post

Got a new dead PR -146kg 1x3 1x2 (grip blew out) 1x1 1x1

Low reps but pleased with weight. Will try for a 3x3 I think before increasing.

Pendlay Rows - 63.5kg 3x8

Face Pulls, never done before - 25-30kg 3x10

Clean/Front Squat - I really wanted to try these because I can't do proper freeweight squats at my gym and the 'leg' part of my deadlift is the weakest. Am having problems with the 'rack' position going into a front squat, it feels like my wrists are gonna snap off. I managed roughly 10x1 43kg, just getting the hang of it, but I'm not sure if my wrists will get more flexible or if I'm doing it wrong...

EZ Curls 27.5kg 2x10

jproudj · #54 (**permalink**) 02-07-2007, 10:08 AM

Legs today. It was pretty bad, I have weak chicken legs and I can't do proper freeweight squats until I find a new gym.

Smith Squat 70kg 3x5
SLDL 70kg 2x5 1x8
Leg Ext. 50kg 1x20 60kg 1x15 70kg 1x15
GG 55kg 2x10
BG 55kg 2x10
Leg Press 142kg 1x20 (supposed to be a widowmaker but I rarely do the leg press so I don't know my 8 rep max, I did these with no break. To be honest I don't think the machine goes up high enough even for me...)

jproudj · #55 (**permalink**) 02-12-2007, 09:06 AM

Felt weak today, bombed out on the deadlifts again but then I realised I hit a new PR, as usual I forgot my weights. I'll stay at this weight till I get 3x3 I think (haha I said that last week)

Weight today, 164lbs. Up 4 pounds from last time but it was at a different time of day so...

Deadlift 148.5kg (327lbs) 1x3 1x2 1x1 1x0 (couldn't move it lol) - grip went, might get some straps, but I don't do any grip work at the mo so that might help, did some at the end today.
Pull Ups 3x8 - supinated grip, perfect ROM

Pendlay Row 63.5kg 3x5
Cleans 43.5kg 5x1 / 53.5kg 5x1 / 58.5kg 10x1 + 3x Front Squat - these were tough, not quite good enough to do the front squats properly yet, maybe next week! Oh and I probably got the reps wrong but it's roughly correct..
Pullthroughs 30kg 3x10
EZ Curls 30kg 2x8
Smith Static Hold 90kg 20/15/10 secs

dannyboy9 · #56 (**permalink**) 02-12-2007, 10:08 AM

Regarding your squats jproudj, what's the situation w/ the Smith Machine. It's the only option you have?

jproudj · #57 (**permalink**) 02-12-2007, 11:39 AM

Yuss. I need a new gym. That's why I'm trying to sort out cleans/front squats, only way to do it safely w/freeweights. I did some today but at the moment my wrists give way before my legs. I guess it's not supposed to be a repping exercise.

Fun exercise though, really gets you sweating...

dannyboy9 · #58 (**permalink**) 02-12-2007, 11:47 AM

Quote:

Originally Posted by jproudj

Yuss. I need a new gym. That's why I'm trying to sort out cleans/front squats, only way to do it safely w/freeweights. I did some today but at the moment my wrists give way before my legs. I guess it's not supposed to be a repping exercise.

Fun exercise though, really gets you sweating...

Am I understanding this right?You mean the power clean front squats? You're doing those on a Smith?

Olympic lifts like Cleans and such, I usually stick within the 5 rep range. They are very fun exercises to complete and build lots of explosiveness and power.

RoyceDa59 · #59 (**permalink**) 02-12-2007, 12:31 PM

Wouldn't cleaning on a smith rip your rotators out lol?

I was in a similar situation to you i.e. only had a smith at my gym, for squats I found it better using dumbells (gripping one in each hand and squating down) rather than injuring my spine on the smith.

jproudj · #60 (**permalink**) 02-12-2007, 01:21 PM

Haha do I sound that retarded?! What I meant was freeweight cleans into a front squat. Cleans on a smith would be crazy. I'm sure someone has tried it though.

I found a good exercise the other day for strength conditioning/GPP/whatever - 'The Bear' - clean -> front squat -> front shoulder press -> back squat -> back shoulder press -> repeat. I haven't done it yet though...it's a good 'finisher' I hear...