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Deadlift.....Eat.....Sleep.....Grow.....Repeat.™

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  1. #1
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    Deadlift.....Eat.....Sleep.....Grow.....Repeat.™

    So I've decided to start a universal journal, so I stop changing my damn journals all the time! And Gallaman talked me into going back to the P/RR/S style training, because he seems to be doing extremely well with it. Westside will always be a solid training program no matter what, but lately I feel like I want more out of my training. Certain bodyparts seem to be lagging behind, and I have to do something about this.

    Basically what I'm going to be doing currently in the gym is the following split:

    1. Horizontal Push/Pull
    2. Lower Body
    3. Vertical Push/Pull
    4. Rest


    And on this split I'm going to be following gopro's P/RR/S program, but obviously instead of each microcycle being 3 weeks, it's only going to be about 12 days. I'm going to be training my biceps on my horizontal push/pull days, and my triceps on my vertical push/pull days. On my leg days I'm basically just going to do quads, hamstrings, and calves. Traps will probably be thrown in on vertical push/pull, before triceps.

    Wish me luck! And I'm going to be sticking to the title of this journal which is the best quote I've ever heard, "deadlift...eat...sleep...grow...repeat." Feel free to ask any questions, make comments, etc.
    Last edited by M.J.H.; 06-22-2007 at 10:37 PM.
    Stats!
    23 years old, 5'11.5", 206 lbs., ~8% bodyfat

    380/455/655 bench/squat/deadlift (current)
    405/495/675 bench/squat/deadlift (goals)

    The M.J.H. Chronicles

  2. #2
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    Friday; 6-22-2007


    Horizontal Push/Pull - Power Phase (45 minutes, 22 sets)

    Really solid workout today, I was very pleased with my strength today in the gym. I tried to take a few videos but my phone kept messing up, and I especially wanted to a video of me rack pulling 8 plates on each side. It pretty much got everyone in the gym working out to come over to and ask me if I was on steroids, etc., lol. The bar bend with 765 lbs. apparently was pretty ridiculous, from what people said. My entire body ached after pulling it though, so I am glad I won't be doing rack deadlifts again for a while.

    Incline Bench Presses
    245 x 6
    275 x 3
    295 x 2
    255 x 5

    Bentover DB Rows
    100's x 6
    110's x 6
    120's x 5
    105's x 6

    Flat DB Flyes
    60's x 6
    65's x 6
    75's x 4
    60's x 6

    Rack Deadlifts (bar set at knee level)
    495 x 4
    585 x 2
    765 x 1
    585 x 4

    I couldn't believe I finally pulled 8 plates on each side, it's about damn time! I want a new deadlift PR in the next few weeks or so, definitely.

    Standing Alternating DB Curls
    55's x 6
    55's x 6
    65's x 4
    50's x 6

    Rope Cable Crunches
    Stack x 15
    Stack x 15

    Cardio
    10 minutes of incline walking on the treadmill.


    Diet- Click here for today's FitDay. My diet today was extremely clean, not too bad at all. Lately I've been trying to get around 300-400g of protein, 150-200g clean carbs, and 100-150g of healthy fats.

    Sleep- 8 hours. Actually been sleeping well, lately.
    Stats!
    23 years old, 5'11.5", 206 lbs., ~8% bodyfat

    380/455/655 bench/squat/deadlift (current)
    405/495/675 bench/squat/deadlift (goals)

    The M.J.H. Chronicles

  3. #3
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    Holy shit,,, that is a total of 16 fucking plates lol, im SURPRISED they let you get away with that at the YMCA bro lol... How are you feeling with 3 on 1 off??

  4. #4
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    bigb
    I know right, lol. I was actually laughing when I put it down because the entire gym literally all walked over to talk to me about the lift. You know how it goes at the YMCA anytime someone is decently strong everyone acts like it's a freak of nature, lol. Kennett Area YMCA representin'!
    Stats!
    23 years old, 5'11.5", 206 lbs., ~8% bodyfat

    380/455/655 bench/squat/deadlift (current)
    405/495/675 bench/squat/deadlift (goals)

    The M.J.H. Chronicles

  5. #5
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    Strong session all over, nice! Still slightly ahead of me in pressing it seems. Your video you sent me was hilarious lol, copped out right before you started lifting! Kinda pisses ME off actually cuz I wanted to see it. Well done on the 8 plate rack pull, and thanks for taking time off with those because it gives me a chance to get right on your heels...

  6. #6
    Follow @TheUnzippedFly
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    Slightly disappointed with you dropping Westside, but this is sweet. Keep it up.
    Age: 27 | Height: 5'8" | Weight: 165 lbs | Penis: 2.5 inches

  7. #7
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    Gallaman
    I don't know about slightly ahead of you for long, because my pressing strength keeps dropping and dropping. I don't know what the problem is but I can't seem to get it back up where it once was. I think weighing less it's just one of the things I have to accept, even though it pisses me off.

    soxmuscle
    Yeah I am kind of pissed at myself for dropping Westside too, but whatever. I'm basically doing the same kind of thing, just in a different way.
    Stats!
    23 years old, 5'11.5", 206 lbs., ~8% bodyfat

    380/455/655 bench/squat/deadlift (current)
    405/495/675 bench/squat/deadlift (goals)

    The M.J.H. Chronicles

  8. #8
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    Saturday; 6-23-2007


    Lower Body - Power Phase (55 minutes, 18 sets)

    ATF Smith-Machine Squats
    190 x 6
    280 x 3
    330 x 2
    240 x 4

    Good Mornings
    185 x 6
    225 x 5
    275 x 2
    155 x 6

    DB Lunges
    55's x 6
    70's x 6
    70's x 6

    Platform Deadlifts (off a 3-4" Reebok platform)
    405 x 5
    455 x 2
    455 x 2

    Standing Calf Raises
    315 x 7
    315 x 7

    Side Bends
    30's x 15
    30's x 15

    Cardio
    5 minutes of climbing the stairmaster.


    Diet- Click here for today's FitDay. My diet hasn't been too bad lately, although tonight I'm heading down to the beach so I'll probably be drunk all night long, lol.

    Sleep- 8 hours.
    Stats!
    23 years old, 5'11.5", 206 lbs., ~8% bodyfat

    380/455/655 bench/squat/deadlift (current)
    405/495/675 bench/squat/deadlift (goals)

    The M.J.H. Chronicles

  9. #9
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    Here's the video today of ATF Smith-machine squats, which I really liked by the way. I only count the Smith bar as 10 lbs. like it says, so that's why 3 plates and a quarter plate on each side is only listed as 330 lbs.

    Stats!
    23 years old, 5'11.5", 206 lbs., ~8% bodyfat

    380/455/655 bench/squat/deadlift (current)
    405/495/675 bench/squat/deadlift (goals)

    The M.J.H. Chronicles

  10. #10
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    As usual, great lifts Mike.

  11. #11
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    JerseyDevil
    Thanks for stopping by, bro. I appreciate the support, lately my workouts haven't been too bad at all. I'm looking forward to tomorrow's rest day, though, my body is aching after this power phase!
    Stats!
    23 years old, 5'11.5", 206 lbs., ~8% bodyfat

    380/455/655 bench/squat/deadlift (current)
    405/495/675 bench/squat/deadlift (goals)

    The M.J.H. Chronicles

  12. #12
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    Sunday; 4-23-2007


    Vertical Push/Pull - Power Phase (60 minutes, 22 sets)

    Not a bad session at all today, considering the fact that I was completely hungover! Hit a few new PR's, and I really liked military presses in the Smith-machine, great exercise.

    Smith-Machine Military Presses
    150 x 6
    190 x 6
    240 x 2
    190 x 5

    Pull-Ups
    +45 x 6
    +70 x 4
    +90 x 3
    +45 x 5

    Upright Rows
    135 x 6
    155 x 5
    185 x 3
    135 x 6

    Seated BTN Pulldowns
    175 x 6
    205 x 6
    220 x 4
    190 x 6

    Seated French Presses
    95 x 6
    145 x 6
    165 x 2
    115 x 6

    Rope Cable Crunches
    Stack x 15
    Stack x 15

    Cardio
    5 minutes of walking on the treadclimber.


    Diet- Click here for today's FitDay. Diet yesterday was about as bad as it gets, lol. The majority of my calories came from alcohol, and at 3:30 AM I ate two pieces of white bread!

    Sleep- 6 hours.
    Stats!
    23 years old, 5'11.5", 206 lbs., ~8% bodyfat

    380/455/655 bench/squat/deadlift (current)
    405/495/675 bench/squat/deadlift (goals)

    The M.J.H. Chronicles

  13. #13
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    Here are some videos from today, quality isn't the greatest you guys get the idea.



    On my heavy upright row sets for whatever reason I like to stand up on my tippy toes, lol. I don't know if it's just me or if everyone does that.



    My ROM looks a little sh-tty on the French presses. I just take the bar down to my ears in the mirror but by the looks of the video - looks like I could be going a bit lower with slightly lighter weight.



    Really hit my lats hard today with pulldowns, just wanted to give an idea of form, etc.
    Stats!
    23 years old, 5'11.5", 206 lbs., ~8% bodyfat

    380/455/655 bench/squat/deadlift (current)
    405/495/675 bench/squat/deadlift (goals)

    The M.J.H. Chronicles

  14. #14
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    Good numbers Mike - I see you're counting the smith machine bar as 10 pounds and not 45. I probably should as well but it just makes it easier for me to stick with the same numbers as free weights. So the 240 was with two 45's and a 25 - very nice. Next time I go heavy on shoulders I'll try those out and see what I can get.

  15. #15
    I am Rollo Tomassee..
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    Are you filming these with a digitcal camera or a camcorder? Do people look at you funny?
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
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