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The Deep Burn

33sun33

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A new journal to start off 2011! A little about me - Im (male), 6'3, 208lbs, approx. 13-15% bodyfat, and Im looking to do a clean-ish bulk without adding too much fat. Diet will likely prove to be the most important component of my bulk plan, and as for supplements I am only using creatine with one protein shake a day (in addition to a multivitamin, glucosamine (bad knees) and fish oil). I may try to loosely keep track of diet on this journal, but principally I will be keeping track of my gym progress.

I just came off an abbreviated Bill Starr 5x5 program that I had to cut a couple weeks short (during the intensity phase) due to the holidays and a new baby at home! I was also getting a little sick of lower rep work (which I usually love), so I decided to switch things up a bit and revert to a Full Body, push-pull type program.

Here is the new program that I started yesterday:

Workout A- Push

Incline DB Press: 3x8-10
Back Squats: 3x8
Standing Military PRess: 3x8-10
Front Squats: 2x8-10
Close-Grip Bench Press: 2x8-10
Core Work (Turkish Get-Ups)

Workout B- Pull

Sumo Deadlifts: 3x4-6
Weighted Pull-Ups: 3x8-10
Bent Over BB Rows: 3x8-10
Romanian Deadlifts: 2x8
Bicep Curls: 2x8-10
Core Work (Planks)

I may tweak this a bit as I go along - I would like to replace front squats with cleans, but Ive never done them before and Im worried about getting the form and motion down right. I also am not sure if I should add some more core/ab work - like everyone, I would dig it if I had a 6 pack come summer. But I understand abs are "made in the kitchen," and that it is basically 100% diet. I also understand that my core is already getting quite a workout from squats, deads, and presses. So I "think" that just adding planks and get-ups would be enough?? But part of me (perhaps the part that watches too many infomercials, lol), keeps thinking some direct ab work would help.

Christian
 
Yesterdays Push Workout

Felt pretty solid yesterday after a 10 day break, although I kept things relatively easy to start with.

Incline DB Press

60x10; 65x8; 70x8

Squats

135x10; 185x8; 185x8

Military Press

95x10; 95x8; 95x8

Front Squats

95x8; 95x8

CG Bench Press

135x8; 135x7

I also did a couple of planks (only 1 min each :( ), and threw in some unexpected cable triceps kick backs for some odd reason.
 
Pull Workout -NYD

Fair workout today; kinda sucked on the pullups - but thats likely bc I did them later on in the workout once my arms were already tired.

Sumo Deadlifts

[135x6- warmup] 225x5; 225x5; 275x3; 275x4

Bent Over Rows

95x10; 135x8; 165x6; 135x8

Pullups

bwx8; bwx7; bwx5; bwx5

Romanian Deads

225x6; 225x6

bicep curls

35x10; 40x8; 35x10

planks - 3 min total
 
Alright, I cant stand my journal name - I dont know what I was thinking. I was trying to riff off of Ron Burgundy in Anchorman ("oh its a deep burn..."), but anyways.

Todays workout was only mediocre - perhaps cause this is the first week of the new plan and I had too high expectations, perhaps cause my diet was off, perhaps cause I worked out much later than I usually do.

Incline DB Press

65x10; 70x8; 70x7

Squats

135x8; 185x7; 185x8; 185x6

Standing BB Military Press

95x8; 95x7; 95x8

Standing Alt DB Press

35x10; 35x8

Cable Tri Kickback

40x12; 50x10; 60x8
 
Pull Workout

Pull Ups

bwx8; 5lbx8; 5lb x10

Bent Over BB Rows

135x8; 135x8; 135x10

Sumo Deads

225x6; 275x5; 275x3

Romanian Deads

225x6; 225x6

DB Bicep Curls

40x10;45x7
 
Back to work!

Alrighty then!

I had an unexpected and unwanted break from my routine when (1) I needed to pull several all nighters to get ready for the new semester and (2) perhaps got sick as a result for a couple of days. But Im feeling better, and have more time on my hands, so Im back in the gym

Todays workout was a little off from my lifts a week or so ago, but I think Ill get back on track quickly.

Incline DB

65x10; 65x10; 65x7

Back Squats

135x8; 185x6; 185x5

BB Military PRess

95x8; 95x8; 95x8

Front Squats

95x8; 95x8

CG Bench Press

135x8; 135x8
 
Welcome back. Glad you're feeling better. Have a great weekend.
 
Thanks Islandgirl! It was just a brief 2 day light cold that lingered.

Had a decent workout today, but the biggest thing I need to focus on is diet! I love bulking far more than cutting, but for whatever reason its "easier" for me to cut out foods on a strict regimen than to ensure that Im eating enough quality foods while bulking.

Pull Ups

bwx10; +8lbs x8 reps; +8lbs x 8 reps

Bent over Rows

135x8; 155x7

DB Rows

75x10. So... Ive decided to go back to DB rows instead of bent over rows. I appreciate that bent over BB rows are difficult and really work the back, but I feel it is just too much strain on my lower back, what with deadlifts taking place during the same WO.

Sumo Deads

225x8; 275x4; 275x3

Romanian Deads

225x8; 225x8

BB Curls

45x10; 65x10; 85x7
 
Thursdays Workout

Had a pretty solid workout today all in all.

INcline DB

[50x8] 65x10; 75x8; 75x4

Squats

[135x8] 185x7; 185x7; 185x7

BB Military Press

95x7

DB Military Press

35x10; 45x8

Triceps Kickbacks- cable

25x10; 25x10

Planks - 1.5 min
 
Mondays Workout

Incline DB

70x8; 70x7; 70x6

Squats

135x8; 185x8; 185x7; 1855

Military BB Press

95x8; 95x8; 95x7

TRiceps Push downs
 
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