Incognegro

no work prior to this session for a bout a week since the last post cuae I have been really sick, still only have 80 percent back.

J

My New Journal For 2006, Please Comment!

I work too hard in the gym to stifle my results by eating shit. Thanks fufu.

Incognegro

light push

decline bb

1x5 @ 135 mad elbow pain
1x8 @ 135 much better
1x3 (4) @ 155

Helles flyes

1x8 @ 30 db ea.
3x8 @ 35

dips

1x10 @ bw
1x6 @ "
1x8 @ "
1x7 @ "

standing db overhead extension

1x8 @ 35
2x8 @ 40

3x25 hanging knee raises (strict)

grade/effort: b/b

comments: felt like a decent session even thou volume lowered. this whole week I am droppng volume until next week to get my fresh of bad cold body back in teh grooove. dips fellt good.

J

My New Journal For 2006, Please Comment!

I work too hard in the gym to stifle my results by eating shit. Thanks fufu.

Incognegro

light pull

13 sets back / 2 sets traps / 6 sets biceps

dead

1x6 @ 185
1x7 @ 225
1x7 @ 245
1x4 @ 245 coulda uppd it to where it should be but restrained since this is bak in the groove session.

cg cable rows

1x8 @ 100
1x9 @ 110
1x10 @ 120

neutral powergrip width pullups

2x8 @ bw
1x7 @ bw

tbar rows machine thingy

1x7 @ 90
1x8 @ 90
1x7 @ 90

bb shrugs light and off squat rack dead pull supports (so more like dead pull to shrug lol)

2x16 @ 135

hammers standing

3x6 ea. arm 35 db

ez bar curl

1x6 @ 65
1x7 @ 65
1x5 @ 65

no abs

grade/effort: b/b reminder to self helps to not wear jersey shorts when deading kills my shins, the pants help a bit.

comments: shins taking a beating. shouldnt really wear these quality time shorts when doing back work. the work pants provide a great deal of abrasive resistance, and they lessen the bruising somewhat. went from 1-2 gym was dead the best time. hard motivating myself today.

J

My New Journal For 2006, Please Comment!

I work too hard in the gym to stifle my results by eating shit. Thanks fufu.

Incognegro

legs 13 sets / 3 sets shoulders / no abs

shitty workout cept for squats

pen crapped out so i cant recollect every stat but heeeerrrrr goes

squat

1x8 @ 135
1x6 @ 185
1x6 @ 205
1x4 @ 225 solid :leghump:

sldl

1x8 @ 135
2x8 @ 155

rotary

3x?? @ 110

ham curl

1x?? @ 95
2x3 @ 115 felt weak but only b/c hams pre xhausted

tbar rear delt row

3x8 @ 2 plates

grade/Comments: c/c not d/d cuase of quality 225 reps

no drive no nothing today. felt like a robot. shame, b/c nutrition and timing of it was spot on today. no press shoulder work bc did alot of side landscapn work today which replicated what I would have done and then some. it surprised me a bit actually. conserve calorie expenditure lol. cant wait tilll this week is over to switch up on monday. *22nd(


diet: spot on BRICK.


J

My New Journal For 2006, Please Comment!

I work too hard in the gym to stifle my results by eating shit. Thanks fufu.

Incognegro

push

10 sets chest / 6 sets triceps / 3 sets RA

decline bb

1x5 @ 135 mad joint pain
1x8 @ 135
2x3 @ 155

flat db

1x5 @ 60
1x4 @ 60
1x6 @ 60 ea. hand

helles flyes

3x8 @ 35 db

dips

3x8 @ bw

pressdowns

1x6 @ 150
2x8 @ 150

abs: 3x12 dragon flags

grade/effort: d/d

Comments: d cause i cut out 3 exercises. kinda doing mini sessions this week, in prepartion for upgrade time next week. felt stale this workout

diet sucked: SHIT.

J

My New Journal For 2006, Please Comment!

I work too hard in the gym to stifle my results by eating shit. Thanks fufu.

Incognegro

pull

dead

1x8 @ 185
1x6 @ 225
1x5 @ 275 grip
1x4 @ 275 mixed grip felt a little better

backwards pullups

1x8
1x6
2x8

low cable cg

1x12 @ 105
3x8 @ 120

wg cable rows

1x6 @ 120
2x8 @ 120
1x4 @ 120

bb Shrugs

1x8 @ 225
1x6
1x8

ea bar standing curl

3x8 @ 65 strict

ez bar preacher

1x10 @ 45
1x8 @ 45
1x8 @ 45

no abs

grade/effort: b/b

comments: rowing intensive this time. no ab work. stupid grip is killing me on deads. no lifting till nxt monday. week off to recover and let my wrists heal. I also need to redesign and change some stuff. starting fresh monday. was going to do it today, but wrists need a week off to recover.


J

My New Journal For 2006, Please Comment!

I work too hard in the gym to stifle my results by eating shit. Thanks fufu.

Incognegro

Well, it’s about two weeks out from my one year anniversary, and it’s time to refocus, readjust, and evaluate the Journey…


Progress:

From January 06 till now, my weight gain has been less then expected, but I know why, and that is from not having a current available source of transportation, and having to walk everywhere constantly, resulting in a lot of un-needed cardio, even though it was really necessary to get to work, etc.. This will be changing sometime in June or July, and hopefully along with an increase in my clean bulk strategy can result in an accelerated weight gain.

The good news is that the composition of my body is radically changed. I believe I am still experiencing newbie gains to some degree, as I am dropping BF%, and putting on muscle still. Hence, I am greatly improved from December of 2005. Another thing I have noticed as well, my strength has gone up considerably. I remember in November of 2005 bending down to dead-lift an EZ-bar w/ two pies on either side and wondering, “ Can I pull this” as big compound movements were something that I had begun to incorporate big movements into my routine, but with out an available spare barbell, or a true squat rack. I also remember squatting on a Smith Machine, and going to parallel and coming back up with 150 lbs like a weaklings, and never really having free squatted in a cage, etc. At this time I was really coming into new knowledge regarding training, diet, and recovery, and I thank the Iron Magazine Forums and T-Nation for this.

When I joined World in January of 2006, a whole new realm opened. I had room to dead-lift, and experienced real pain of squatting in a cage with my body supporting the weight and balancing it, as opposed to just pushing against the weight. What a difference! I also began to train legs seriously, as I didn’t before b/c I walked/ public transited so much to work/school gym and home that I couldn’t afford to be really sore. My journal from 05 and 06 document this. Anyways, now I am proud to say that really after only 6 months or so of change, I can squat 225 currently 2x3, and pull 275 3x5. Not exactly earth-shattering numbers, but for me its quite an improvement, and can go no-where but up. I am also proud to say that I have missed only one scheduled training session, a back one some time last fall, and one week last month due to sickness, and every single one of my sessions since the inception in June 2005 have been documented. I’ve taken two weeks off, one at spring break and one finishing up now. Both were taken after 3 ½ months to let the CNS recover, etc. Really made a difference, but it was hard staying out of the gym. I felt irritable, cranky, and my back hurt (not in a good way) when I was out. Such a difference quality time in the gym makes! I was sick unintentionally in april for a week. I could have probably lifted through half of it, but my body said it was better for it to rest.

Realizations:

I am coming to realize my strengths and weaknesses with my body and my physique, both currently and genetically. My chest is smaller than it should be, and I don’t have much room for growth, as my upper ribcage is quite bony and sticks as far out as my chest does. My pectorals have good shape and definition, but there is a lot of work to be done to push them out past my abs and ribcage to make them dominate size wise. Moving on to shoulders, I have good potential there and it is starting to show, especially in the rear. Traps are coming along nicely thanks to heavy dead lifting, and eliminating a lot of stupid isolationistic shoulder exercises and focusing on big ones that hit all parts simultaneously has saved me some work and has helped speed development it seems. I’ve been splitting shoulders over two days, and under emphasizing them (which for me right now means lowering the volume). I was doing traps on back day and one main movement and a rear deltoid isolation movement on leg day. Back and Legs especially are my body’s strongest areas, and have the best potential I think. The only real weaknesses are my chest and core, my chest I’ve worked properly, but it has responded slower then everything else, and my core I haven’t really cared or focused on until now.

Goals:

Strength wise, I need to dead-lift at least 315 if not more (straight off the floor, no chalk, grip help, gloves, etc. just pure raw.). I need to squat 275 3x6 ATG at least, and I’d like to decline bench 180-200 2x2 at least. I am currently sitting at 171 at roughly 8-9 percent, and I’d like to weigh in at 185 at 10 percent(ish) by the end of the year. Also to cut out all this walking.

New changes to the Journey for 06:

I am going back to four days a week. I have been doing 3 days a week since March, and I don’t really like it. I am moving shoulders around, and incorporating a 2nd lower body day and flexibility/mobility/external rotation program.

Day 1: Legs

Day 2: Push (Chest and Anterior Deltoid movements)

Day 3: Off

Day 4: Pull ( Back, Traps and Rear Deltoid movements)

Day 5: Calves, Hamstrings, and Flexibility, Core, etc.

Day 6: Off

Day 7: Off

Simple, yet effective. Now instead of walking funny for a few days, I can walk funny the entire week ha-ha.
Diet is painfully simple, as Wrath from Animal Pak puts it, “I try to eat as much clean food as possible.” That’s the guideline I am going to stick with for now. A clean bulk essentially. I am currently supplementing CEE, Whey, a Multi, and Whey. I am going to cycle the creatine five on two off, and I am going to give Carabolin 19 from Biotest a shot.

Wish me luck, the fun begins tomorrow….


J

My New Journal For 2006, Please Comment!

I work too hard in the gym to stifle my results by eating shit. Thanks fufu.

Incognegro

well no work got done memorial day missed the closing by an hour grr.

My New Journal For 2006, Please Comment!

I work too hard in the gym to stifle my results by eating shit. Thanks fufu.

Incognegro

16 sets legs

squats

1x8 @ 135
1x6 @ 185
1z8 @ 205
1x5 @ 205 pulled hamstring it hurts

leg curl

1x8 @ 90
1x5 @ 115
1x4 @ 115
1x5 @ 115

SLDL

1x8 @ 135
1x6 @ 155
2x8 @ 155

Rotary Calf

1x22@ 100 did till i coulnt do anymore on all these
1x15 @ 110
1x13 @ 110
1x13 @ 110


Grade/Effort: B/B

Comments: pulled stupid right hamstring, gonna see if i can even attempt deadlifts on pull day much less another leg session. thats about it. decent session after a week off.


diet: spot the fuck on. BRICK.


J

My New Journal For 2006, Please Comment!

I work too hard in the gym to stifle my results by eating shit. Thanks fufu.

Incognegro

Push

incline bb

1x7 @ 95 first time doing these since like oct at the y
3x3 @ 135

decline bb

2x6 @ 135
1x4 @ 135

Flat db

1x3 @ 60
1x4 @ 60 ea. hand
1x3 @ 60

Dips

1x8 @ bw
1x6 @ bw
1x6 @ bw

Overhead press dropsets

1x4 @ 40s + 1x4 @ 30s
1x4 @ 40s + 1x4 @ 30s
1x3 @ 40s + 1x2 @ 30s

dear these are hard

Pushdowns

1x10 @ 120
1x8 @ 150
1x6 @ 150

Grade/Effort: b/b

comments: o wow those dropsets were killer. had the best week diet wise of my life. incline bb i still don't like but gotta get it done.


bricK diet.


J

My New Journal For 2006, Please Comment!

I work too hard in the gym to stifle my results by eating shit. Thanks fufu.

Incognegro

teh pull

dead

1x8 @ 185
1x7 @ 225
1x4 @ 275
1x2 @ 285 PB :leghump: dear god next time pulling out gloves to fight the grip war.

shrug bb

1x8 @ 225
2x9 @ 225

pullups

1x7
1x12
1x10
1x4

cg row cable

1x12 @ 100
1x8 @ 110
1x8 @ 120

rear delt row t-bar

1x8 @ 90
1x7 @ 90
1x6 @ 90

reverse flyes

3x7 @ 25 ea. hand

cg neutral grip pullups / ez bar standing curl superset

3x5 + 1x12 @ 35 ez bar.

grade: a/a

comments: dead pb. grip is really an issue now. now i know how people feel that hang off the edge of a cliff and 1 finger at a time unlatches from the edge.
superset bicep work felt good.

diet: perfect.


J

My New Journal For 2006, Please Comment!

I work too hard in the gym to stifle my results by eating shit. Thanks fufu.

Incognegro

Legs

didn't record it, needed a break, wanted to relax a bit.


squats-sldl-curls-calf raise.

went really heavy, was more intense then usually.

discovered zercher squats, love em.


J

My New Journal For 2006, Please Comment!

I work too hard in the gym to stifle my results by eating shit. Thanks fufu.

Incognegro

push

incline bb

1x9 @ 95
1x4 @ 135
1x3 @ 135

decline bb

1x8 @ 135
2x3 @ 155

flat db

1x4 @ 60s.
1x3
1x5

helles flyes

1x5 @ 40s.
1x6
1x8 pushed it

dips

3x8 @ bw

shoulder overhead press dropset

1x7 @ 40s +1x8 @ 25s
1x7 @ 40s +1x6 @ 25s
1x5 @ 40s +1x4 @ 20s love these they wear me out

skullscrushers (new never done these did real light weight)

1x10 @ 35 ez curl
1x10 @ 45
1x8 @ 35

Grade/Effort: a/b

commments: gotta make note. started carbolin 19 4 day the 1st of june. we shall see how it goes. good so far. stepped on the scale yesterday weighd in at 176. never been that much before. also did more zercher squats for giggles.

180 here we come. then 190..and finally 200 at 10 percent or less.


diet: brick. had a strawberry shake thou. had to boost calorie count.


J

My New Journal For 2006, Please Comment!

I work too hard in the gym to stifle my results by eating shit. Thanks fufu.

Incognegro

going to come back and start relogging the end of july. need to free myself from numbers for awhile, etc.

hopefully gonna come back w/ a 315 dead.


J

My New Journal For 2006, Please Comment!

I work too hard in the gym to stifle my results by eating shit. Thanks fufu.