A quest for strength and size!

[Pitboss]

Okay so I said I wouldn't do anymore journals, I lied so spank me

I'm going to try GoPro's routine. I'm hoping to take this workout to 8 to 10 weeks.

The first week will be POWER. The second week REPS. The third week SHOCK.

I started today with chest and triceps. Although I failed to look at GoPro's routine for triceps so I improvised.

week 1: power Chest
warmed ups with 20 x 90 (135) Hammer strength, 15 x 60 DB bench.

dumbell bench press...3 x 4-6
85 x 7, 90 x 6, 90 x 5

incline press...3 x 4-6 (warm up 135 x 15)
175 x 6, 175 x 6, 185 x 5

weighted dips...2 x 4-6
Body weight 188 plus 35lb plate x 6, x 5


Tricep
Pressdown
140 x 12, 150 x 9, 150 x 9

CG bench press...3 x 4-6
115 x 12, 135 x 8, 135 x 7

I should have done skull crushers but I don't do them very often and with the w8 amount and low rep range it puts alot of stress on my elbow joints.

One other note I will not be keeping track of my diet in this journal.

 

[Pitboss]

Back and Bi.

POWER:week 1
rack deadlift
warm up 135 x 20, 225 x 15
315 x 0 couldn't even lift the damn thing
275 x 3 grip went
225 x 8 go figure

bent row (used t-bar)
125 x too many, 150 x too many 175 x 7, 175 x 6, 175 x 6

weighted chin (no laughing)
Body w8 185 + 25 x 4, body w8 x 6, body w8 x 5

CG seated row
200 x 7, 200 x 5, 200 x 5

barbell curl
90 x 7, 90 x 6, 90 x 6

preacher curl, skipped it

Incline db left arm only
40 x 8, 45 x 6, 45 x 6

hammer curl
40 x 6, 40 x 6, 40 x 5

Right forearm is fried. No curls, preacher, etc for a couple of weeks.

 

[Pitboss]

Legs/calves

week 1: power

squats
225 x 8, 275 x 3, 225 x 8
Okay I suck at squats. Besides a life of bad knees my form was so bad.. blah

leg press
720 x 5, 630 x 6, 630 x 5

single leg extension
80 x 6, 80 x 6

lying leg curl
140 x 6, 140 x 5, 140 x 5

stiff deadlift
225 x 10, 275 x 6, 275 x 6

Oops forgot calves.. damn!!
Seated Calf raises...3 x 4-6
Standing Calf raises...3 x 4-6

 

[Pitboss]

Shoulders/traps

week 1: power

military press
145 x 5, 135 x 7, 145 x 5

upright row
135 x 6, 135 x 6, 135 x5

"cheat" lateral
6 x 40, 6 x 35

DB rows
115 x 5.. switched to Smith Machine no grip!!
115 per side x 7, x 6, x 6

Smithmachine behind back rows
80 per side x 8, x 7

Does anyone know how Smith machine w8's works?? What does the bar equete to???

 

[Stacey]

GOOD LUCK SWEETIEPIE

 

[Pitboss]

Thanks Stacey


Hmmm i just realized i should have titled this
"A quest for size and strength" .. I think???

 

[esmerelda]

Funny....your size is not a problem....and as for strenght....oopps sorry wrong forum!!!! JK!!!!!! Actually honey-buns...the last pic I saw of you giving Carter a "bats eye view of the world" you looked pretty hot!!!! Those arms looked mighty strong to me.......

 

[Stacey]

Hi PB!! I totally agree with Esmerelda!!!
Have a great day!!

 

[butterfly]

What kind of weight are you doing? How are we going to be able to see the improvements if you don'ta posta the weightsa???

I agree with Essy, too... you look mighty strong to me

 

[Pitboss]

Ladies you're giving me a big head... he he Thank you, you are all way too kind!


Butterfly I did post the weights and reps from yesterday, chest and triceps. Then I posted the rest of this weeks workouts and will go back and edit them with the weights and reps.

Let's see how weak I really am today when I do Rack dead lifts. I'm thinking maybe 315 for 5 or 6 reps. Maybe
Oh and weighted chin ups?? Damn I can barely get 12 with body weight only.

 

[Pitboss]

Well off to the gym. Call me stupid but I'm going to attempt to lift heavy on the biceps. Just hope the forearm will hold out... eek!!!

 

[Pitboss]

Well that sucked... could dead lift for crap even using straps. Gonn have to work on the grip. Then the right forearm is shot, pulled a muscle Im sure. Oh well. Don't really need bigger arms right now anyhow. I get too many compliments as it is and it really does annoy me. I want a bigger back and chest not arms!!!

 

[LAM]

Roger...I would focus more on pull-ups and bb and db rows for the back. DL are good but far from the best to develop the back...

 

[Pitboss]

Originally posted by LAM
Roger...I would focus more on pull-ups and bb and db rows for the back. DL are good but far from the best to develop the back...

I hardly ever do deads to begin with. Main reason is my grip goes before my back goes. The last time I got into deads I was just getting to 315 and couldn't hold the bar past 5 reps.

I have a decent V right now, be evne better if I could get back to a 32 inch waist of course. One thing about my back is that it's as wide as it gets. Relaxed or flexed it's pretty much the same.. weird.

 

[Pitboss]

Okay so tomorrow is Legs.. carb up all day!!! Then I'll have some base numbers to work with on the next strength week. So here's break down on the compound movements.

Chest: Incline bench
175 x 6, 175 x 6, 185 x 5

Triceps: CG bench press
115 x 12, 135 x 8, 135 x 7

Back: Weighted Pull ups w/body w8
185 + 25 x 4, body w8 x 6, body w8 x 5

Biceps: barbell curl
90 x 7, 90 x 6, 90 x 6

Shoulders: military press
145 x 5, 135 x 7, 145 x 5

Quads: leg press
720 x 5, 630 x 6, 630 x 5

Hamstrings: Leg curls
140 x 6, 140 x 5, 140 x 5

 

[esmerelda]

Hmmmmm...arms are fine just want a bigger back and chest!!! Man I have the perfect option for you...you can have my chest any time you want......!!!! Bigger back...hmmmm more to run the nails down!!!!!

Actually PB...honey.....your back looked pretty hot last time....the grip is something else though..maybe you should give the other form of weight training a break and let Amanda do all the work!!!!JK.....just a Joke!!!!!

 

[gopro]

Hey buddy...no disrespect to LAM, b/c he is very knowledgable, but I disagree with him saying that you need not focus on the rack deads for back development. My back gets more sore ALL OVER from rack deads than any other back exercise. It hits every area from the traps to lats to lumbars.

Now obviously you need a stronger grip and/or better use of wraps...however, you did get 225 for 8. So, just work up to the heavier weights slowly and you will eventually be pulling 315+...and GROWING big time!

 

[EarWax]

Hey PB! How ya doing? Yeah, my grip also limits my deads. From what I hear, doing farmers walks will make your grip stronger.

 

[Pitboss]

Esmerelda you kill me!!!!!!!!!!!

 

[Pitboss]

Originally posted by gopro
Now obviously you need a stronger grip and/or better use of wraps...however, you did get 225 for 8. So, just work up to the heavier weights slowly and you will eventually be pulling 315+...and GROWING big time!

Funny how I was able to do more wieght today. I used straps and tightened the left one with my right hand and then the right one I tighten with my teeth!! I aslo used the olympic grip today.

 

[Pitboss]

So I'm off tomorrow but will start week 2 on Wednesday.. Although week one was really a dissapointment to me as far as the amount of W8. I think not having a spotter really makes it difficult for me to go as heavy as i think I can, oh well.

Week 2

Chest/tri
rep range

incline dumbell press
(3 x 6-8.. oops I didn't right down this routine and guessed)
70 x 10, 75 x 8, 70 x 9

bench press
185 x 8, 175 x 10, 175 x 9

flye (haven't done these in almost a year!!)
35 x 10, 35 x 10

Dips (body w8 only.. 187)
15, 12

Skull Crushers
70 x 11, 70 x 10, 70 x 10

CG Bench press
125 x 10, 125 x 10

 

[Pitboss]

Week 2

Back/Bicep
Rep Range

CG weighted chin
Bodyweight x 12, 9

WG T-Bar row
125 x 15, 150 x 11, 150 x 11

dumbell row
70 x 11, 70 x 12

pullover (haven't done these is some time w8 is way off)
70 x 8, 60 x 10
..........
EZ-Curl
70 x 12, 70 x 10 (right forearm still causes some problem)

Concentration (left only)
25 x 8, 25 x 8 (forced reps.. LOL)

Hammer (left only)
30 x 10, 30 x 9

skipped these -Cable curls

 

[Pitboss]

Week 2

Shoulders/Traps
rep range

single arm dumbell press
40 x 15 (too light) 50 x 11, 50 x 11 (should have went to 55 or 60's)

bent lateral
30 x 12, 30 x 11, 35 x 9

cable side lateral
35 x 12, 35 x 12

DB Shrugs
80 x 18, 90 x 15 changed to hammer strength machine, more for deads but works here too. Used 4 x 45 plates for x 10, x 10

 

[Pitboss]

OMG I was so burnt out after quads that i couldn't finish hams. I thought I was going to pass out!!! I like that feeling!!

Week 2

Legs/calves
Rep Range

leg extension
140 x 8, 130 x 9

hack squat
230 x 8, 205 x 12, 215 x 11

one legged leg press
left leg 230 x 8, 180 x 11, 140 x 10
Rgt leg 230 x 6, 180 x 9, 140 x 9.5

lying leg curl
140 x 6, 130 x 6

stiff deadlift
225 x 10 ...... can't do anymore.....................
single leg curl or seated leg curl
1-2 x 10-12


Fuq calves!!!! For now. I have decent calves, thanks mom and dad

 

[Jodi]

One other note I will not be keeping track of my diet in this journal.

Hey PB! Good luck on your new training plan. So is your diet that bad? j/k

 

[Pitboss]

Originally posted by mochy
Hey PB! Good luck on your new training plan. So is your diet that bad? j/k

Hey Sweetie!!! Back Home???

Yes my diet is that bad. Todays diet....
Breakfast.. slept from 3:30am to 12:30.. 2 cups whole milk, 4 scoops ProLab Nlarge = 830 Calories

Lunch.. ran errands and no time to eat another shake as above

Post workout meal.. Blue Thunder drink 320 calories ?? and then post, post workout meal 2 pints of Bass Ale

Dinner.. eating it now, Tuna on whole wheat.

 

[Jodi]

I won't be leaving Michigan until August 31st. Not too far away now.

Youll get back into the diet thing. It takes time.

 

[Pitboss]

Originally posted by mochy
I won't be leaving Michigan until August 31st. Not too far away now.

Youll get back into the diet thing. It takes time.

Why did I think you were moving last weekend??

and the diet thing.... I don't want to get back into it!!! I like my post workout meals!!!

 

[Lorraine]

Originally posted by Pitboss
Ladies you're giving me a big head... he he

 

[Pitboss]

So far I like this workout program. After a couple of rotaions doing this I'll get the w8's down to a more precise figure to get the reps in the right range.