Perfect10's new workout jour.

[Perfect10]

HELLO EVERYONE!

Yep. Let's see if I can keep this workout journal alive I totally forgot to write on the one I had before.

Story: I started lifting just before December, did it for about 2 months. It was going well (except for the eating). Then I had to go to a small village in the middle of nowhere for like 2 weeks where I couldn't go lifting anywhere. When I came back to my hometown I of course the puzsy that I am, stopped working out. I wasn't working out for 1,5 months (idiot).

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NOW the pausing and the gayness is over. I'm getting back at it like a horny chimpanzee! GRAUR!

I've been lifting about two weeks again and I've got to about the same strenght as I before the pause.

IMPROVEMENTS:
- I've got my diet down much better. I don't know about the carb side but I do eat alot more protein than before. I don't eat rice and bread, only veggies.
- I've improved my tecnique on squatting and deadlifting which've made me stronger and also less risk of injurys.
-I'm MABYE getting a spotter (My brother) which is starting to become important when now handling with heavier weights. I failed on the last rep of the last set on the bench and NO one came to ****ing help me. I had to roll it off, and I bruised my stomach a bit. Weak fricking fags in the fag gym.
- I've been motivated all the way. Not in waves up and down, no, more like I look forward to going to the gym the following day again.
- Beginning tomorrow I'm going walking 30-45min on the morning on nonlift days.
- I got myself entangled in a LTR which means "around the clock penis wetner".
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STATS:

Age: 20
Sex: lots (Male)
Height: 6ft 3 ins
Weight: 229 lbs
Bf: I think about 20-25%.

GOALS:

- My most importat goals in NOT to become enormous (I know it doesn't happen by mistake but just pointing out) but to become freakishly hot and in good shape.
- Lower my bodyfat to about 10-15%
- Squat 440lbs (200kg) / Deadlift 660lbs (300kg) / Bench whatever over 220lbs (100kg)

I'm doing the "A SIMPLE Power based routine"
http://www.ironaddicts.com/forums/showthread.php?t=8050

I think it's a good routine and the IA guy very good at what he does.
Only problems I'm having is that they're saying that I should rotate the lifts every 3-4 weeks, and I do not understand what they mean. If someone could explain and give some examples I would be thankful.

Now to buisness.

MY STATS NOW:

I don't know my maxes but these are what I do for reps

Squat 242lbs (110kg)
Deadlift 308lbs (140kg)
Bench 187lbs (85kg)

I'm going to TRY to get them up ATLEAST 5-10 pound each time on squat and DL, when my brother comes to spot, i'll try my max.

That's all folks!

 

[Quagmire911]

Looks good, SPBR is a great routine.

I wouldn't worry about rotating the lifts yet, especially if you are new to lifting. Just get going with the routine, get the diet sorted out, and take it from there. As a beginner, your diet is usually the most crucial thing that you need to do right to see progress.

I would maybe log your diet for a little while so that we can see the general picture. If fat loss is your goal, it's pretty good to have an idea about what your eating everyday, especially if you are doing it more aggressively. You'll want to aim more for 10% rather than 15% if aesthetics are important to you. That gives you 23-34lbs to lose if you are 229lbs and 20-25%.

Anyway good luck,

Quagmire

 

[frenchbeauty]

MY STATS NOW:

I don't know my maxes but these are what I do for reps

Squat 242lbs (110kg)
Deadlift 308lbs (140kg)
Bench 187lbs (85kg)

You've been training for 2 months and that's what you do for reps...
**** man you've got some good genetics

 

[Perfect10]

Thank you french beauty but it's not as cool as it seems haha. I work in our family buisness which includes lots of box lifting and trolley rolling and I've always been built quite big, never been one of those scrawny guys.
I do weigh 105kg and that is quite alot. I'm also going to have to put down the weight in squats since I don't think I go deep enough.

___________________________________
2/4/2010

Today it's a non lifting day, so I went for the first time to the gym to walk on the threadmill.
45min walk about 3.7mph (6km/h) Normal walking pace.
Then I did a few situps with a 10lbs weight behind my back.
I remember reading in IA that you should put a heavy dumbell on your breast but I think putting a 10lbs or 20lbs behind your back is better since it makes it heavier and it's harder to cheat.

____
Diet

Well I woke up and drank a cup of black coffee before going to the gym.
I've heard so many times that you shouldn't eat AND that you should eat before going to gym on a walk day. In my brain it makes more sense not to eat so that's what I'm going to do.

When I came back home I took a shake with water. That's all I've digested today this far. For lunch I'm thinking chicken / veggies. Then perhaps a shake or a can of tuna before dinner.
We're having an awesome party today at my house with the whole family and lots of family friends! I'm taking my GF to meet my parents for the first time, hope she'll be ok We're having meat of some sort (mabye a lambrack, yum) and garlic potatoes in cream and then some extra stuff like salads and fish.

 

[CarlitosWay]

Thank you french beauty but it's not as cool as it seems haha. I work in our family buisness which includes lots of box lifting and trolley rolling and I've always been built quite big, never been one of those scrawny guys.
I do weigh 105kg and that is quite alot. I'm also going to have to put down the weight in squats since I don't think I go deep enough.

___________________________________
2/4/2010

Today it's a non lifting day, so I went for the first time to the gym to walk on the threadmill.
45min walk about 3.7mph (6km/h) Normal walking pace.
Then I did a few situps with a 10lbs weight behind my back.
I remember reading in IA that you should put a heavy dumbell on your breast but I think putting a 10lbs or 20lbs behind your back is better since it makes it heavier and it's harder to cheat.

____
Diet

Well I woke up and drank a cup of black coffee before going to the gym.
I've heard so many times that you shouldn't eat AND that you should eat before going to gym on a walk day. In my brain it makes more sense not to eat so that's what I'm going to do.

Yes and no....

What would be smart is to take some BCAA's or a very small meal before doing your morning cardio. Just something with at least some protein. As you were sleeping all night your body was fasting and you want to "break" this fast hence where the name breakfast came from . Except most people eat **** like sugary cereals which does not help one much ha. Like a couple whole eggs and a small bowl of oatmeal could be suffice or a small shake with a couple handfuls of raw almonds....Just something!

When I came back home I took a shake with water. That's all I've digested today this far. For lunch I'm thinking chicken / veggies. Then perhaps a shake or a can of tuna before dinner.

We're having an awesome party today at my house with the whole family and lots of family friends! I'm taking my GF to meet my parents for the first time, hope she'll be ok We're having meat of some sort (mabye a lambrack, yum) and garlic potatoes in cream and then some extra stuff like salads and fish.

You adding adequate amounts of good fats in your diet? e.g. natural peanut butter, raw almonds, avocados, fish oil/salmon and olive oil.

Lots of protein plus the good fats I mentioned above. Are what will help you get lean quick, while keeping the great majority of carbs around workouts even than just doing some trial and error with how much you can take in to avoid spill over.

anyways send you my best.:box:

 

[Perfect10]

5/4/2010

Today I felt tired going to the gym, but when I entered and went to the empty squatrack (which is always empty in my gay commercial gym) I felt great.
Today it was Deadlift day. Which means I can show off (lol) since no one in the gym even does anything remotely to deadlifts / squats or any heavy lifting at all. Curls here, machines there.


I've got one problem with the DL and that is that I think I'm doing it a bit wrong. I've read that the hips shouldn't move before the bar is over the knees pretty much lifting the whole weight up to your knees only with your back? That can't be right since youtube videos show that you move all the joints simultaneously (knees, hips).

So please if someone would be so kind to write a "step by step" deadlift or link a really good deadlift video so I could check the form.
I should probably record on myself to show you guys perhaps.
Anyways for the training:

Deadlift:
warmups
5 x 308 pounds
5 x 308 pounds

Went very well but on the last one I tried lifting over the knees with only my back and it strained my back and I called it a day.
It's luckly already better now.

 

[Perfect10]

Darn it. I forgot to write yesterday. Well might aswell do it now.

7/4/2010

Incline dumbell 3x6 140lbs
Quite easy, will have to increase next time to 150 mabye.

Dumbell press 4x8 120lbs
More reps, can't take as much weight.

Overhead dumbell 3x8 120lbs.
This got really heavy at the end, couldn't have dreamed of doing one more rep in the last rep of last set.

Tricep pulldown 2x10 110 lbs
I tried a new way by taking it over my head and pulling it forward. Feels more on the triceps.

Abs 3x10
I do it from the ground with 16lbs behind my back. Works well.

 

[CarlitosWay]

Darn it. I forgot to write yesterday. Well might aswell do it now.

7/4/2010

Incline dumbell 3x6 140lbs
Quite easy, will have to increase next time to 150 mabye.

Dumbell press 4x8 120lbs
More reps, can't take as much weight.

Overhead dumbell 3x8 120lbs.
This got really heavy at the end, couldn't have dreamed of doing one more rep in the last rep of last set.

I would either do this or the tricep pulldown.....(whatever feels best for tris/elbows) and have a close grip bench press in here or reverse grip bench press for tris. Smith machine close grip is a very good movement if done after incline barbell pressing or low/incline db pressing .

Tricep pulldown 2x10 110 lbs
I tried a new way by taking it over my head and pulling it forward. Feels more on the triceps.

Abs 3x10
I do it from the ground with 16lbs behind my back. Works well.

You're repping out with 70 lb dbs? nice You're pretty damn close to me in strength. I should be hitting the 90's soon. having a hard time getting passed the 85's.

 

[Perfect10]

9/4/2010

Squat day!

I tried some new variations with the squats. I had done it before with my feet at the same width as my shoulders and I couldn't go deep enough. Now I tried with my feet at a wider stance. Not as wide as a "widesquat" though, a "semiwide" squat. I could go much deeper without my back bending. I think I have a hamstring inflexability.
What are the differences with a widesquat and a normal squat?

Anyways to the program

Squats
2x5 242lbs (110kg)
Will be increasing to atleast 120kg next time and going much deeper than before! Awesome! Squat-tastic!

Pullthroughs.
3x10 143lbs (65kg)

Bentover rows
4x6 93lbs (42,5kg)

Bicepcurls
3x8 70lbs (32,5kg)

I suck at these. I would like bigger biceps, mine are really small and weak but they'll grow as well I hope.

Calfraises
3x15

 

[Perfect10]

Hey everyone!

It's been awhile since I wrote here and it was because of the whole volcano bastard in Iceland ( From now on I hate all icelanders ). Anyways, I got back last Friday evening and because of staying 1 week longer than I should have I got back to lots of delayed work so I got time to go to the gym only on monday.

I was afraid I had lost some strength and also I was tired as hell but I decided to go anyways.

26/4/10

Squat day yay yay!

Warmed up, up to 220 lbs and tried with it.
The first five was quite heavy but I grinded them to the end. Got pissed of at the fact that 220 lbs was not that hard before I left abroad.
Then I looked at the weightlifting belt and I was like... hmmm never tried one of those, does it really help that much?
Put it on and squated the next five without even getting red!
It felt so cool!

So now I need to know, should I use the belt all the times or go raw? Pros/cons? What does the belt do really?

Continuing...
And the rest of the list, went okay until I got to the B-curls.
Did them 3x8 as I should with like 35 lbs dumbells (weak I know grrr) and I was so dead after the whole session I skipped my calfraises. Couldn't have even done them with my own bw.

28/4/10

Bench day!

Benching went awesomely! Before the trip I benched 187lbs for reps and the last rep I couldn't get it up so I had to roll it off. Now this time I took someone to spot the last set but I acctually got it with ease!

Next time increase to 192,5 lbs!

After the benching I was quite exhausted so the rest went okay-ish.


Well until next time then!

 

[Perfect10]

I'm sure if you had a deadlift of 660+ you would be benching well over 300lbs... you have many years of lifting ahead of you to reach your goals my friend, best of luck.

Uuh... I know... but as I said my goal is to get my DL to 660 and my benching to atleast 220.
220 will be coming soon and then I'll just make another goal, like 330 lbs but the deadlift will take a while.
You must have misread?

 

[Perfect10]

3/5/2010

DL day

Haven't done them in almost 3 weeks now so I started slowly.
Warmed up from 132lbs and increaces 44lbs until I got to 308 lbs with felt great! I didn't want to increase this time but next time I'm hoping to put on mabye 22lbs more.

Anyways the workout went like this:

Deadlift 308lbs 2x5
Legpress 352lbs 2x10
Chinpulldown 143lbs 4x6 (Not increasing I don't know why)
EZbar bi-curl 66lbs + bar??? 3x8 (weeeaaak)
Calfraises BW 3x15

And that's that!

 

[mikeyb]

So now I need to know, should I use the belt all the times or go raw? Pros/cons? What does the belt do really?

My understanding is that belts assist stabilizing muscles. If you want to go raw at the same weight you will therefore need to work whatever stabilizer is limiting you first. If you can't point one out in particular it's likely to be a core muscle.

 

[Perfect10]

This is from yesterday.

7/5/2010

I had a long day at work today from 6-22 but I decided I'd go workout anyways even though I was tired. Before I went to the gym I ate an awesome lambrack and some garlic potatoes, which gave me 100% power to train. The gym was deserted, only one hot chick on the threadmill and some guy wearing a tight purple shiny weird as training outfit at the stairmaster. So I went straight to the dumbell rack and started my buisness.

Incline db b-press: 140lbs 3x5
Felt too easy! Sucks that they are the heaviest dumbells in the gym. I'll have to start putting them on one of those minibars where you can put whatever weight you want.

Db b-press 105 lbs 4x8
This felt good but I just noticed that last time I had taken more. It's good that I'm now writing everything down that I do in the gym.

Db militarypress 105lbs 3x8

Tricep pulldown 132lbs 3x10

Abs 3x15 22lbs behind head. Heavy as f*ckake!

 

[Perfect10]

Squat day is squat!

Squat 5x 220lbs 5x 242lbs

Pullthr 3x10 143lbs

Bentover row 4x6 99lbs + ezbar (does someone know the weight of the EZbar?)

Biceps 8 , 6 , 2, 55lbs + ezbar
Did this against support, was heavy.

Calfraises BW 3x15

 

[Perfect10]

Benchness supreme.

Bench 5x 3x 4x(5) 192,5lbs

Didn't have a spotter so I got a bit scared on the middle set. On last set I got a guy to spot for me and he helped me with the last rep.

Incline bench 4x8 103,4 lbs

Overhead dumbell 3x8 103,4lbs

Skullcrusha'z 3x10 33lbs + ezbar

Abs 3x10 10kg behind back
Works really well.

 

[Perfect10]

(This was last friday)
I usually go after work to workout but today I had to go before, so I woke up 6.30. Made myself a nice eggwhiteomelette and oatz! I thought it'd be much harder than usual but the work out went quite okay!

Deadlift
warmup
308lbs x 5 (felt easy)
So I raised it
330lbs x 5 (heavy, just as it should be)

Legpress
418lbs 3x10

Latpull
154lbs 4x6 (finally I got this up)

Dumbell curl
I tried a new one that I saw on youtube, can't be bothered to explain.
about 38lbs per arm 3x8

Calfraises BW 3x15

 

[Perfect10]

I'll just leave this here

Today was an AWESOME DAY! I have been eating less carb this two weeks. I haven't been counting but I've tried to eat as little as possible (excluding pre and post workout) and I've gone down 4kg! That's pure fat my friends! My weights are the same or increased and I weighted myself just for fun after having my postworkout meal! So it's perhaps 5kg of fat gone! Happy days!

Incline dumbell press 70lbs 5,5,10
I tried today to raise the weight but I came to some problems. I'm using the heaviest dumbells in the gym that are 35lbs. There are two dumbells that you can customize the weight so I took them to try raising but the lock werent strong enough to keep the weight on the bar... wtf?
So next time I'll be doing incline barbell presses, which again sucks because there is no where to do them except the squat rack. That means I'll have to put the chair correcty each time I'm doing these. Well what the hell, as long as I get stronger then I'm happy!

Dumbell benchpress 103,4 lbs. 8,8,8,8 This was heavy as hell, I did them really deep and concentrated on form.

Overhead dumbell press 103,4lbs 8,8,8. Was about to die doing these after the hard dumbell benchpress.

Skullcrushers... or I did another tricep training I like more because I feel it much more on my triceps.
3x10 110 lbs

Abs 3x10 33lbs behind my head. Heavy as damn!

Later I went to meet some friends and had a few beers to celebrate this awesome day!!!

That's it for today! Looking forward to wensday when its squat day

 

[CarlitosWay]

I'll just leave this here

Today was an AWESOME DAY! I have been eating less carb this two weeks. I haven't been counting but I've tried to eat as little as possible (excluding pre and post workout) and I've gone down 4kg! That's pure fat my friends! My weights are the same or increased and I weighted myself just for fun after having my postworkout meal! So it's perhaps 5kg of fat gone! Happy days!

Incline dumbell press 70lbs 5,5,10
I tried today to raise the weight but I came to some problems. I'm using the heaviest dumbells in the gym that are 35lbs. There are two dumbells that you can customize the weight so I took them to try raising but the lock werent strong enough to keep the weight on the bar... wtf?
So next time I'll be doing incline barbell presses, which again sucks because there is no where to do them except the squat rack. That means I'll have to put the chair correcty each time I'm doing these. Well what the hell, as long as I get stronger then I'm happy!

Dumbell benchpress 103,4 lbs. 8,8,8,8 This was heavy as hell, I did them really deep and concentrated on form.

Overhead dumbell press 103,4lbs 8,8,8. Was about to die doing these after the hard dumbell benchpress.

Skullcrushers... or I did another tricep training I like more because I feel it much more on my triceps.
3x10 110 lbs

Abs 3x10 33lbs behind my head. Heavy as damn!

Later I went to meet some friends and had a few beers to celebrate this awesome day!!!

That's it for today! Looking forward to wensday when its squat day

At least make sure they're the lightest beers you can get (personally like Miller Lights, or mgd 64 is good too)

Hope you're going behind the head when doing tri extensions less strain on elbows this way.

 

[Perfect10]

At least make sure they're the lightest beers you can get (personally like Miller Lights, or mgd 64 is good too)

Hope you're going behind the head when doing tri extensions less strain on elbows this way.

http://www.shapefit.com/triceps-exercises-cable-rope-overhead-tricep-extensions.html

It's kind of like this put I lean more forward and I use the upper cable and drag it forward over the head. It feels nicely on the triceps and atleast for now it I haven't felt anything on the elbows.

And now that I have the opportunity: Thank you Carlitosway! You've really helped me and I haven't given you any credit! Bless you and hope we'll both be strong as **** some day!