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Jahidi's Workout and Diet Journal
- Thread starter jahidi
- Start date
FRIDAY
Barbell Bench Press 3 x 5
165 x 5
170 x 5
165 x 5
After the first set, I thought I could move up to 170. My workout partner was a no-show today though so I had to get a spotter and he let me do 165x5 by myself but once I bumped it up to 170 he seemed to think I needed his help with the bar. Maybe I could have done 170x5 by myself, maybe not - it was pretty hard. So I went down to 165x5 again and had a different spotter who knew what he was doing. Next workout I'll try for 170x5 with my buddy (who knows how to spot) spotting me.
Incline Dumbbell Bench Press 4 x 8
60 x 8
55 x 8
55 x 8
55 x 8
I did 4x8x60 last time. Disappointing that I felt weaker this time.
Military Press 3 x 8
95 x 8
95 x 5
95 x 8
Not sure why it was so hard second set...maybe I should rest longer. Come to think of it I only rested for about 1-2 minutes in between those two sets.
Tricep Pushdowns 3 x 10
100 x 10
100 x 10
100 x 10
Russian Twists 3 x 10
35 x 10
35 x 10
35 x 10
Well, I weighed myself today and I was 141 pounds. I was 135 at the start and 137 when I switched to the simple starting diet. So that's a 4 pound gain in the 2 weeks since the switch. This isn't very accurate though since the only time I can weigh myself is at the gym and I've already been eating and whatnot.
Tomorrow I'm going to buy a scale and a tape measure and start posting more accurate measurements to go by.
Still felt great though to see that I'm gaining weight. Effort you're the man.
Barbell Bench Press 3 x 5
165 x 5
170 x 5
165 x 5
After the first set, I thought I could move up to 170. My workout partner was a no-show today though so I had to get a spotter and he let me do 165x5 by myself but once I bumped it up to 170 he seemed to think I needed his help with the bar. Maybe I could have done 170x5 by myself, maybe not - it was pretty hard. So I went down to 165x5 again and had a different spotter who knew what he was doing. Next workout I'll try for 170x5 with my buddy (who knows how to spot) spotting me.
Incline Dumbbell Bench Press 4 x 8
60 x 8
55 x 8
55 x 8
55 x 8
I did 4x8x60 last time. Disappointing that I felt weaker this time.
Military Press 3 x 8
95 x 8
95 x 5
95 x 8
Not sure why it was so hard second set...maybe I should rest longer. Come to think of it I only rested for about 1-2 minutes in between those two sets.
Tricep Pushdowns 3 x 10
100 x 10
100 x 10
100 x 10
Russian Twists 3 x 10
35 x 10
35 x 10
35 x 10
Well, I weighed myself today and I was 141 pounds. I was 135 at the start and 137 when I switched to the simple starting diet. So that's a 4 pound gain in the 2 weeks since the switch. This isn't very accurate though since the only time I can weigh myself is at the gym and I've already been eating and whatnot.
Tomorrow I'm going to buy a scale and a tape measure and start posting more accurate measurements to go by.
Still felt great though to see that I'm gaining weight. Effort you're the man.
I-tallionStallion
Master Don Juan
Yeah man might as well get both if you have the dough. Still, your lifts increased and your weight increased. I'm sure you've gained. Keep it up man!
Are you having precarbs and protein before a workout? You should have like 30-50 grams of carbs for energy. I generally used to do a two scoop whey shake with a half-1 cup brown rice.
Are you having precarbs and protein before a workout? You should have like 30-50 grams of carbs for energy. I generally used to do a two scoop whey shake with a half-1 cup brown rice.
Yeah I usually have 2 scoops of whey and 2 fruits about an hour before. That good?
MONDAY
Deadlift 3 x 5
285 x 5 PR
285 x 5
285 x 5
Going up nicely, 290x5 next time.
Leg Press 2 x 10
340 x 10 PR
340 x 10
Chin-ups 4 x 6
bw x 6
bw x 6
bw x 6
bw x 6
Hammer Curls 3 x 8
35 x 8
35 x 8
35 x 8
Machine Calf Raises 3 x 15
240 x 15
240 x 15
240 x 15
MONDAY
Deadlift 3 x 5
285 x 5 PR
285 x 5
285 x 5
Going up nicely, 290x5 next time.
Leg Press 2 x 10
340 x 10 PR
340 x 10
Chin-ups 4 x 6
bw x 6
bw x 6
bw x 6
bw x 6
Hammer Curls 3 x 8
35 x 8
35 x 8
35 x 8
Machine Calf Raises 3 x 15
240 x 15
240 x 15
240 x 15
I-tallionStallion
Master Don Juan
Yeah that's fine. Nice job on the deads.
WEDNESDAY
Incline Bench Press 3 x 5
155 x 5
155 x 5
165 x 5
The good bench is fixed, but still no progress. My squat and deadlift are easily going up 5lbs each time but my bench press isn't improving at all. Any advice or should I just keep eating and be patient?
Dumbbell Bench Press 4 x 8
60 x 8
60 x 8
60 x 8
60 x 8
Well at least this felt a bit easier than last time.
DB Shoulder Press 3 x 8
40 x 8
45 x 8 PR
45 x 8
Tricep Pushdowns 3 x 10
10 x 100
10 x 100
10 x 100
This is getting easier, will do 110 next time.
Russian Twists 3 x 10
10 x 35
10 x 35
10 x 35
I couldn't get a power rack for military press because the football team was working out again. They take up all the power racks for their entire workouts. If I had to squat or deadlift, I'd leave and come back in an hour but not for military press. So I think I'm going to start going Tues/Thurs/Sat instead.
Incline Bench Press 3 x 5
155 x 5
155 x 5
165 x 5
The good bench is fixed, but still no progress. My squat and deadlift are easily going up 5lbs each time but my bench press isn't improving at all. Any advice or should I just keep eating and be patient?
Dumbbell Bench Press 4 x 8
60 x 8
60 x 8
60 x 8
60 x 8
Well at least this felt a bit easier than last time.
DB Shoulder Press 3 x 8
40 x 8
45 x 8 PR
45 x 8
Tricep Pushdowns 3 x 10
10 x 100
10 x 100
10 x 100
This is getting easier, will do 110 next time.
Russian Twists 3 x 10
10 x 35
10 x 35
10 x 35
I couldn't get a power rack for military press because the football team was working out again. They take up all the power racks for their entire workouts. If I had to squat or deadlift, I'd leave and come back in an hour but not for military press. So I think I'm going to start going Tues/Thurs/Sat instead.
Watch this and apply it to get your bench press up http://www.sosuave.net/forum/showthread.php?t=161159
Hey guys I haven't been updating this but I've been good with diet and cardio, weight has gone up a slight bit so I'm going to start posting weight/measurements every once in a while.
Anyway here are my last 2 workouts and then I'm back in the gym later today.
Anyway here are my last 2 workouts and then I'm back in the gym later today.
FRIDAY
Wasn't really feeling it, I just didn't have the strength I normally would.
Squat 3 x 5
235 x 5
235 x 5
235 x 5
Well at least I got all the reps out this time but I was really hoping to get to 240. Next time for sure I'll get it.
Hyperextensions 3 x 10
60 x 10
60 x 10
60 x 10
Dumbbell Row 4 x 6
80 x 6
80 x 6
80 x 6
80 x 6
Dumbbell Curl 3 x 8
35 x 8
35 x 8
35 x 8
Machine Calf Raises 3 x 15
240 x 15
240 x 15
240 x 15
Wasn't really feeling it, I just didn't have the strength I normally would.
Squat 3 x 5
235 x 5
235 x 5
235 x 5
Well at least I got all the reps out this time but I was really hoping to get to 240. Next time for sure I'll get it.
Hyperextensions 3 x 10
60 x 10
60 x 10
60 x 10
Dumbbell Row 4 x 6
80 x 6
80 x 6
80 x 6
80 x 6
Dumbbell Curl 3 x 8
35 x 8
35 x 8
35 x 8
Machine Calf Raises 3 x 15
240 x 15
240 x 15
240 x 15
MONDAY
Barbell Bench Press 3 x 5
165 x 5
165 x 5
165 x 5
Couldn't move up but it was easier.
Incline Dumbbell Bench Press 4 x 8
65 x 8 PR
65 x 8
65 x 8
65 x 8
Couldn't even do 60's for the 4 sets last time so this was a good improvement.
Military Press 3 x 8
95 x 8
95 x 8
95 x 8
Tricep Pushdowns 3 x 10
110 x 10 PR
110 x 10
110 x 10
Russian Twists 3 x 10
35 x 10
35 x 10
35 x 10
Barbell Bench Press 3 x 5
165 x 5
165 x 5
165 x 5
Couldn't move up but it was easier.
Incline Dumbbell Bench Press 4 x 8
65 x 8 PR
65 x 8
65 x 8
65 x 8
Couldn't even do 60's for the 4 sets last time so this was a good improvement.
Military Press 3 x 8
95 x 8
95 x 8
95 x 8
Tricep Pushdowns 3 x 10
110 x 10 PR
110 x 10
110 x 10
Russian Twists 3 x 10
35 x 10
35 x 10
35 x 10
WEDNESDAY
Deadlift 3 x 5
295 x 5 PR
295 x 5
295 x 5
10lbs increase. It seems like every time I do deadlifts it's exactly the same difficulty even though I'm putting weight on each time. It's great.
Leg Press 2 x 10
350 x 10 PR
350 x 10
Chin-ups 4 x 6
bw x 6
bw x 6
bw x 6
bw x 6
Hammer Curls 3 x 8
35 x 8
35 x 8
35 x 8
Machine Calf Raises 3 x 15
240 x 15
240 x 15
240 x 15
Deadlift 3 x 5
295 x 5 PR
295 x 5
295 x 5
10lbs increase. It seems like every time I do deadlifts it's exactly the same difficulty even though I'm putting weight on each time. It's great.
Leg Press 2 x 10
350 x 10 PR
350 x 10
Chin-ups 4 x 6
bw x 6
bw x 6
bw x 6
bw x 6
Hammer Curls 3 x 8
35 x 8
35 x 8
35 x 8
Machine Calf Raises 3 x 15
240 x 15
240 x 15
240 x 15
FRIDAY
Incline Bench Press 3 x 5
155 x 5
155 x 5
155 x 5
I was never touching the bar to my chest before on incline, only on flat bench, so now that it's changed my numbers are a bit lower. I'll be able to do 160 next time though.
Dumbbell Bench Press 4 x 8
65 x 8 PR
65 x 8
65 x 8
65 x 8
Much better.
Military Press 3 x 8
95 x 8
95 x 8
95 x 8
Tricep Pushdowns 3 x 10
110 x 10
110 x 10
110 x 10
Russian Twists 3 x 10
35 x 10
35 x 10
35 x 10
Incline Bench Press 3 x 5
155 x 5
155 x 5
155 x 5
I was never touching the bar to my chest before on incline, only on flat bench, so now that it's changed my numbers are a bit lower. I'll be able to do 160 next time though.
Dumbbell Bench Press 4 x 8
65 x 8 PR
65 x 8
65 x 8
65 x 8
Much better.
Military Press 3 x 8
95 x 8
95 x 8
95 x 8
Tricep Pushdowns 3 x 10
110 x 10
110 x 10
110 x 10
Russian Twists 3 x 10
35 x 10
35 x 10
35 x 10
MONDAY
Squat 3 x 5
240 x 5 PR
240 x 5
240 x 5
Got to 240 which finally beats last summer's 235. I love watching my squat and deadlift go up, those are my main motivations.
Hyperextensions 3 x 10
60 x 10
60 x 10
60 x 10
These are always hard even though I've stayed at 60 lately.
Dumbbell Row 4 x 6
80 x 6
80 x 6
80 x 6
80 x 6
Dumbbell Curl 3 x 8
35 x 8
35 x 8
35 x 8
Machine Calf Raises 3 x 15
240 x 15
240 x 15
240 x 15
Squat 3 x 5
240 x 5 PR
240 x 5
240 x 5
Got to 240 which finally beats last summer's 235. I love watching my squat and deadlift go up, those are my main motivations.
Hyperextensions 3 x 10
60 x 10
60 x 10
60 x 10
These are always hard even though I've stayed at 60 lately.
Dumbbell Row 4 x 6
80 x 6
80 x 6
80 x 6
80 x 6
Dumbbell Curl 3 x 8
35 x 8
35 x 8
35 x 8
Machine Calf Raises 3 x 15
240 x 15
240 x 15
240 x 15
WEDNESDAY
Barbell Bench Press 3 x 5
165 x 5
165 x 5
165 x 5
Incline Dumbbell Bench Press 4 x 8
65 x 8
65 x 8
65 x 8
65 x 8
Same weight as last time, but felt better.
Military Press 3 x 8
95 x 8
100 x 8 PR
100 x 8
It felt like I could have even done 105, even though 95 was what I did last time. So this is good.
Tricep Pushdowns 3 x 10
110 x 10
110 x 10
110 x 10
Decline Weighted Situps 3 x 10
35 x 10
35 x 10
35 x 10
Back in the gym on Friday...gonna deadlift 300!
Barbell Bench Press 3 x 5
165 x 5
165 x 5
165 x 5
Incline Dumbbell Bench Press 4 x 8
65 x 8
65 x 8
65 x 8
65 x 8
Same weight as last time, but felt better.
Military Press 3 x 8
95 x 8
100 x 8 PR
100 x 8
It felt like I could have even done 105, even though 95 was what I did last time. So this is good.
Tricep Pushdowns 3 x 10
110 x 10
110 x 10
110 x 10
Decline Weighted Situps 3 x 10
35 x 10
35 x 10
35 x 10
Back in the gym on Friday...gonna deadlift 300!
FRIDAY
Great workout today.
Deadlift 3 x 5
300 x 5 PR
300 x 5
300 x 5
This was pretty hard, but what should I expect, I'd never lifted anything that weighed 300 pounds before.
Leg Press 2 x 10
360 x 10 PR
360 x 10
Chin-ups 4 x 6
bw x 6
bw x 6
bw x 6
bw x 6
Hammer Curls 3 x 8
35 x 8
35 x 8
35 x 8
Machine Calf Raises 3 x 15
255 x 15 PR
255 x 15
255 x 15
Great workout today.
Deadlift 3 x 5
300 x 5 PR
300 x 5
300 x 5
This was pretty hard, but what should I expect, I'd never lifted anything that weighed 300 pounds before.
Leg Press 2 x 10
360 x 10 PR
360 x 10
Chin-ups 4 x 6
bw x 6
bw x 6
bw x 6
bw x 6
Hammer Curls 3 x 8
35 x 8
35 x 8
35 x 8
Machine Calf Raises 3 x 15
255 x 15 PR
255 x 15
255 x 15
Quagmire911
Master Don Juan
Congrats on the deadlift, keep up the good work.
Lets get some videos!
Lets get some videos!
Thanks guys, it felt great to get it.
I don't have anything to make a video with but I'll see if someone I know has a camera or something I can borrow. If it means anything, a guy came up to me when I was deadlifting and told me "my lifts look clean". I recognized him because he caught my eye (no homo lol) before since he's the only guy at the gym who trains the way this site preaches (ATG squatting, powerlifting, big 3, etc.). But yeah I'll see about getting a video.
TUESDAY
Terrible workout today. I felt like I was going to puke all day and I couldn't get nearly as much food down as I normally do, so that could be the problem. I feel better now though.
No PRs and nothing to talk about other than how I kept failing on weights that I did before without failure.
Incline Bench Press 3 x 5
155 x 5
160 x 5
160 x 5
Dumbbell Bench Press 4 x 8
65 x 8
65 x 8
65 x 7
65 x 6
Military Press 3 x 8
100 x 8
100 x 8
100 x 5
Tricep Pushdowns 3 x 10
110 x 10
110 x 10
110 x 10
Russian Twists 3 x 10
35 x 10
35 x 10
35 x 10
I don't have anything to make a video with but I'll see if someone I know has a camera or something I can borrow. If it means anything, a guy came up to me when I was deadlifting and told me "my lifts look clean". I recognized him because he caught my eye (no homo lol) before since he's the only guy at the gym who trains the way this site preaches (ATG squatting, powerlifting, big 3, etc.). But yeah I'll see about getting a video.
TUESDAY
Terrible workout today. I felt like I was going to puke all day and I couldn't get nearly as much food down as I normally do, so that could be the problem. I feel better now though.
No PRs and nothing to talk about other than how I kept failing on weights that I did before without failure.
Incline Bench Press 3 x 5
155 x 5
160 x 5
160 x 5
Dumbbell Bench Press 4 x 8
65 x 8
65 x 8
65 x 7
65 x 6
Military Press 3 x 8
100 x 8
100 x 8
100 x 5
Tricep Pushdowns 3 x 10
110 x 10
110 x 10
110 x 10
Russian Twists 3 x 10
35 x 10
35 x 10
35 x 10
THURSDAY
Much better workout after last workout was so terrible.
Squat 3 x 5
245 x 5 PR
245 x 5
245 x 5
This took everything I had. Not sure if I'll make it to 250 next time.
Hyperextensions 3 x 10
60 x 10
60 x 10
60 x 10
This was noticeably easier than last time, if I had known I'd do this well I would have moved up to 65. Next time.
Dumbbell Row 4 x 6
80 x 6
80 x 6
80 x 6
80 x 6
Dumbbell Curl 3 x 8
35 x 8
35 x 8
35 x 8
Machine Calf Raises 3 x 15
255 x 15
255 x 15
255 x 15
I've been doing this for 9 weeks now. I'm still feeling fine but do you guys think it's time for a deload? Or should I keep going until I start to get tired/weaker?
BTW I get the day off work tomorrow so I'll weigh myself in the morning and do a bunch of measurements. I've gained about 7-9 pounds so far but I'm going to start to go by measurements too.
Much better workout after last workout was so terrible.
Squat 3 x 5
245 x 5 PR
245 x 5
245 x 5
This took everything I had. Not sure if I'll make it to 250 next time.
Hyperextensions 3 x 10
60 x 10
60 x 10
60 x 10
This was noticeably easier than last time, if I had known I'd do this well I would have moved up to 65. Next time.
Dumbbell Row 4 x 6
80 x 6
80 x 6
80 x 6
80 x 6
Dumbbell Curl 3 x 8
35 x 8
35 x 8
35 x 8
Machine Calf Raises 3 x 15
255 x 15
255 x 15
255 x 15
I've been doing this for 9 weeks now. I'm still feeling fine but do you guys think it's time for a deload? Or should I keep going until I start to get tired/weaker?
BTW I get the day off work tomorrow so I'll weigh myself in the morning and do a bunch of measurements. I've gained about 7-9 pounds so far but I'm going to start to go by measurements too.
Don't always be the one putting yourself out for her. Don't always be the one putting all the effort and work into the relationship. Let her, and expect her, to treat you as well as you treat her, and to improve the quality of your life.
Quote taken from The SoSuave Guide to Women and Dating, which you can read for FREE.