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Strength/Size Journal 2011

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  1. 12-10-2011, 09:32 PM #1
    TBP
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    Strength/Size Journal 2011

    ***NOTE I forwent the crazy journal title so people who share my goals could find my journal easily.

    Anyhow, I would like to be concise so I'm just going to briefly offer some details/info...

    height: 5'11''
    weight: 165 lbs
    goals: increase strength (I'm weak), GAIN WEIGHT (I'm skinny), look awesome (self-explanatory)

    ***Beginning pictures will be posted soon

    Routine-

    Monday- Upper 1
    Bench Press 4X3-8, 1XAMAP/ 3-5 min
    BB Row 3x6-10/ 3-5 min
    Dips 2x6-10, 1xAMAP/ 2-3 min
    NG Chin-ups 2x6-8/ 2-3 min

    Wednesday- Lower 1
    Back Squat 4x5-10, 1xAMAP/ 3-5 min
    SLDL 3x6-10/ 2-3 min
    Lunges 2x8-12/ 2-3 min

    Friday- Upper 2
    Weighted Chin-ups 4x3-8, 1xAMAP/ 3-5 min
    Incline Bench Press 3x6-10/ 3-5 min
    DB Row 2x6-10, 1XAMAP/ 2-3 min
    Paused DB Press 2x6-8/ 2-3 min

    Monday- Lower 2
    Deadlift 4x5-10, 1xAMAP/ 3-5 min
    RFE Squat 3x6-10/ 2-3 min
    GHR 2x8-12/ 2-3 min

    Repeat

    Most, if not everything, is done in reverse pyramid training format. The rep scheme isn't that rigid (albeit it may appear to be to the contrary). The idea is to go heavy as possible and get in all of the prescribed reps. Core/cardio will be done whenever I feel like it. As an aside, I may end up dropping the 4th exercise on each upper day if I feel like it is too much.

    This monday will be the first day.
    Last edited by TBP; 12-10-2011 at 09:40 PM.
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  3. 12-11-2011, 09:39 AM #2
    x~factor
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    Good luck, man! Will follow along.

    <-- goal by the summer is to be at your weight at 165 lbs (I'm also 5'11").
    Last edited by x~factor; 12-11-2011 at 10:30 AM.
    My Journal
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  4. 12-12-2011, 06:12 PM #3
    TBP
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    Thanks a lot for the support. I'll be sure to check out your journal.

    Week 1, Day 1, Monday, Upper 1
    BB Bench
    95x10, 115x5, 150x10, 165x4, 155x6, 145x8, 135x7
    BB Row
    95x10, 115x4, 135x8, 125x11, 115x12
    Dips
    +25x5, +15x6, BWx8
    NG Chins
    +25x5, +15x6

    - Ran 3 miles 2 nights ago

    Notes:

    weight: 165

    - It was a great workout!! I was surprised by the numbers honestly considering they are significantly higher than last time.
    - I feel like 4 exercises is just the right amount and I enjoyed the set, rep scheme although I still need to get a better handle on RPT.
    - NOW IT'S TIME TO EAT!!!!

    ***I'm yet to figure out how to upload pictures so beginning pics will not be posted until I learn how to do so...help please?****
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  5. 12-14-2011, 08:18 PM #4
    TBP
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    Week 1, Day 2, Wednesday, Lower 1
    Back Squat
    105x5, 125x3, 145x7, 140x10, 135x11, 130x15
    RDL
    115x11, 165x8, 145x12
    Lunges
    never got to them

    Notes:

    weight: 165

    -I just got back from school tonight and I got in the gym pretty late so I was tired and didn't have time to do lunges unfortunately
    - I once again underestimated my strength and started too light on squats
    - I realized that what I meant to write was RDL and not SLDL
    - Now that I'm on break, I think I'm going to add the lower 2 workout (4th workout) to the same week as the others since I have more time now
    - I have a month break and I'm hoping to achieve some noticeable gains by that time and I still need to upload pics

    stay tuned...
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  6. 12-17-2011, 11:47 AM #5
    TBP
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    Week 1, Day 3, Friday, Upper 2
    Weighted Chin-ups
    BWx6, +20x8, +16x9, +10x9, +5x6
    Incline Bench
    105x7, 130x9, 135x9, 140x6
    DB Row
    60x12, 75x6-7, 65x10-11
    Paused DB Press
    50x10, 60x6

    Notes:

    - Workout was pretty tough but it turns out I'm sick so maybe that had something to do with it
    - Because I'm sick, I'll be resuming my workout on Monday (as originally planned) and next week I will beginning performing the 4th workout in the same week
    - I plan on training core/abs more regularly, probably 2-3 times a week in between workouts
    - I'm also considering dropping some of the volume and only using the AMAP sets for the first 2 main lifts of each workout
    - Pics will be uploaded eventually when I find time****
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  7. 12-17-2011, 12:33 PM #6
    TBP
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    Revised program

    Monday- Upper 1
    Bench Press 3X3-8/ 3-5 min (RPT)
    BB Row 3x3-8/ 3-5 min (RPT)
    Dips 2x4-6/ 2-3 min
    NG Chin-ups 2x4-6/ 2-3 min

    Wednesday- Lower 1
    Back Squat 5x5-10/ 3-5 min (RPT)
    RDL 3x5-10/ 2-3 min
    Lunges 2x8-12/ 2-3 min

    Friday- Upper 2
    Weighted Chin-ups 3x3-8/ 3-5 min (RPT)
    Incline Bench Press 3x3-8/ 3-5 min (RPT)
    DB Row 2x4-6/ 2-3 min
    Paused DB Press 2x4-6/ 2-3 min

    Sunday- Lower 2
    Deadlift 5x5-10/ 3-5 min (RPT)
    RFE Squat 3x5-10/ 2-3 min
    GHR 2x8-12/ 2-3 min


    - I changed the set/rep scheme since I figured that I was performing too much volume before and RPT incorrectly. This way, I can increase the intensity. Core/abs will be trained Tues/Thurs/Sat.
    - Those exercises with no (RPT) written next to them are performed as straight sets.
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  8. 12-21-2011, 04:39 PM #7
    TBP
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    Week 1, Day 4, Monday, Lower 2
    Deadlift
    115x7, 155x4, 195x10, 225x7, 205x7, 185x8
    RFE Squat
    20x10, 20x10, 20x10
    GHR
    BWx5

    Notes:

    - First time deading in a while but it wasn't too bad
    - I definitely could have done more than I did I just didn't want to overestimate it
    - I'm thinking about wearing my belt next time
    - Couldn't complete GHR because my hammies were gone
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