ProDJ26's Workout Log

[ProDJ26]

Max Testing Week

Here's an update on my progress thus far, I'm still eating like crazy
(about 3500-4000 cals a day). For some reason I'm feeling like I lost weight.
I'm not going to check until the end of the month though.

Today was my max test for squat. I maxed out at 325lbs.
When I was warming up with 295lbs I had a little accident and got stuck at the bottom of the lift. It kind of pissed me off for a moment. If at first you don't succeed try try again. So I did 295lbs again this time with good form.

If somebody could clarify how many sets of warm-ups should be done that would be great. Again I maxed out at 325lbs but I'm kind of disappointed.
Thursday is Max Bench, Saturday is Deads.........

 

[ProDJ26]

Sorry I didn't post this on Thursday but thats when I did my MAX for Bench Press. I managed to get up 245lbs. Then I got up 265lbs but couldn't press it back up. So I'm gonna go ahead and say that my MAX is 245lbs.

Gonna post my results for Deadlifts tomorrow.

 

[ProDJ26]

June 21st, 2008

Just got back from the gym. Today I did my max for Deadlifts. I was right about not giving my all before cuz today I went all out. I was surprised how light my previous max (315lbs) was. I ended up maxing out at 350lbs even for 1 rep. My only complaint was that I met up with an old friend and ended up staying about an hour and 20mins. So I got home and instead of takling the post shake and waiting 30mins, I'm just slamming everything down as we speak.

I'm thinking of switching over to german volume training next week. (I've been doing this program since the end of March.) While it does work very well I've reached my body weight plateau of 165lbs. Now I haven't weighed myself but I'm guessing I'm at this weight. Plus I firgure the German Volume Training is something I've never attempted and will push my muscle growth into a new territory.

 

[HandyAndy]

Bastard.....your an animal!

 

[ProDJ26]

Haha not yet but very soon....

I'm at a plateau (165lbs) This is the most I've ever weighed in my life. I hit it last summer but couldn't break it. Thats gonna chnge this year.

So today I've decided to switch over to GVT (German Volume Training) for about 3 weeks until EFFORT can give me something new. I just got back from the gym and can say that was something that pushed me into new territory. Should be intresting to see how my body responds.

Today stats for the first time on GVT:

Chest & Back

Bench Press 10x10 105lbs

Barbell Rows 10x10 115lbs

Incline Dumbell Flys 3x10-12 15lbs dumbells

Chin-ups 3x10-12

lol I feel funny after posting the weight I did and knowing my max numbers....
hilarious.....

I started out with Bench doing only 2 warmup sets (with just the bar)
When I was doing the working set of bench, I would do 10 reps then immediately do 10 reps of Rows followed by 90second rest break. Then repeat. By the time I got to the 6th set of Bench I was tired but kept digging deep. I had to get a spot for the last to sets of Bench and was only able to get 7 reps. I only managed to do 6 reps of Barbell Rows from sets 8-10.

Incline flys were very brutual. I honestly felt kind of embarrassed only lifting 15lbs but managed to complete all three sets. And after that (Took a 2minute rest break) I finished 2 sets of chinups (10 reps total) followed by a third set of only 5.

Todays workout pushed me into unfamiliar territory. (I'm gonna be sore as hell tomorrow.) I've PM'd a couple of you guys already on the whole routine as I'm not quite familiar with the German Volume Training.

FEEDBACK

 

[I-tallionStallion]

Nice work on max effort week. I hate you, your bench is better

 

[ProDJ26]

Should of updated this last night but forgot. Anyway here goes:

Bench 10x10 105lbs

Barbell Rows 10x10 115lbs

Incline Dumbell Flys 3 x10-12 20lbs dumbells (only did 10 reps)

Pull-ups 2 x 10-12

Lat Pulldowns 1 x 8

I know I did the exact same weight as last time on bench but I had to finished all 10 reps before adding weight. Luckily I finished just fine (The last set hurt like h3ll). Rows could of been better as I only manged to get 6-7 reps on the last three sets. I did two sets of pullups and could barely do any more. So on the last set of pullups I switched it out for Lat Pulldowns.

Did a much better job with the rest periods (only 90 seconds maxed)
Last time I took probably 2-3mins and was in the gym for 1hr 20mins.
This time I was out within 45min.

My only problems right now are:

1) Should be drinking more water!!!!!

2) I had pepsi yeaterday ( lmao I know but I'm freaking out cuz I'm not supposed to have any until my cheat day)

3) Should at least get a nap in somewhere

 

[ProDJ26]

Nice work on max effort week. I hate you, your bench is better

It's EFFORT's fault not mine!!!!

:crackup: :crackup: :crackup: :crackup: :crackup:

 

[ProDJ26]

Forgot to update for monday:

Chest and Back

-Bench 115lbs 10x10
-Lat Pulldowns 10x10

Thats it, I'm exhausted and been having trouble keeping the food down. (Not throwing up) but it seems as if I have to force feed myself. Weighed myself and it said I was 165lbs.

So yeah I hit my plateau, hopefu;;y 4 weeks of German Volume Training will pay off...

On another note people have said I've gotten bigger but I still feel the same size. Wanted. to gain more weight because I was always naturally skinny and guess I wanted respect. It seems as if weightlifting is having the opposite effect. People often ask me for advice yet they than turn around and critize it. A friend of mine is thinking of buying a weight gainer called XXX mass. I know that stuff and ALL Weight Gainers are sh*t but he seems to not care.

Just the other day I was making a shake with a friend over and he ask "You eat the eggs raw?" I'm like "yep". Then he's all like "Your gonna get salmonalla blah blah"

It's funny how people are scared of raw eggs but they won't hesistate to have carbs before bed and fast food daily....

 

[I-tallionStallion]

Hey Pro I completely understand. Just keep your head down man if they say stuff let them. Years from now they will be fat and ugly and women will be slobbering all over you haha if they aren't already.

Give your advice, if they don't agree let them do what they want to. Once they do research on their own maybe they will learn, or maybe they will do a bodybuilding routine and go nowhere for 2-3 years. And if they don't care at all... more muscle and strength for YOU AND ME! lol

Btw I think you are doing amazing. Awesome strength, you've gained a good 15-20 lbs it seems. I'm sure your former self looks a lot different from now. Keep up the hard work man and don't give up...i know what it's like to look in the mirror hoping for some huge change overnight. Don't sweat it too much.

There are so many things to try and do, the best of lifting is yet to come.

 

[ProDJ26]

Todays update:

Squats 10x10 135lbs.

BRUTAL!!!!

I could barley feel my legs starting on the 5th set but managed to pull through. After I was finished I felt really light-headed and crashed for about half an hour when I got home. I can barely walk now and probably won't be able to tomorrow lol.

Thanks stallion, I really do want to quit (especially with all the negativity) but refuse to. I must say that having that motivaton album that I made on photobucket really helps. I won't quit

 

[mrRuckus]

I can't believe you were getting those kind of gains in strength and wanted to change programs due to bodyweight staying at 165.

All you had to do is eat more.

Eat enough while gaining strength and you will put on muscle. It's that simple. At any volume/rep range.

 

[ProDJ26]

Todays update:

Barbell Curl- 10x10
Skull Crusher- 10x10
Lat Raise- 10x10

My legs are very sore from the last training session. And I know for a fact I'm going to be sore tomorrow provided I get enough sleep.

 

[ProDJ26]

July 15th, 2008

Bench - 10x10 115lbs

Set # - Reps
1 - 10
2 -10
3 -10
4 -10
5 -10
6 - 10
7 - 6
8 - 8
9 - 8
10 - 7

Lat Pulldown 10x10 70lbs

Completed all ten sets of ten reps.

Had a bad stomach ache last night. (Stomach is starting to refuse food)
So today I figure I'll try eating every 1 hour (Breaking all 6 meals up threwout the day) The main problem is keeping the shakes down...

I'll keep you guys posted

 

[ProDJ26]

Hey guys (yeah I know its been awhile) according to fitday here is todays food;

Meal 1
3 eggs
3 scoops whey
2 bananas
1 Tbsp Flaxseed oil

Meal 2
2 Beef Patties
2 Slices Wheat Bread
1 Cup Oatmeal
1 Cup Mixed Veggies

Meal 3
2 Scoops Whey
1 Cup Oatmeal
Banana

Meal 4
Gatorade
2 Scoops Whey
1 Tbsp Flaxseed oil
1 Scoop Creatine
1 Tsp Glutamine
1 Cup Mixed Veggies
1 Cup Brown Rice

Meal 5
2 Beef Patties
2 Slices Wheat Bread
1 Cup Brown Rice
1 Cup Mixed Veggies

Meal 6
3 eggs
2 Scoops Whey
1 Cup Cottage Cheese
1 Tbsp Flaxseed oil
1 Tsp Glutamine

Protein: 424g
Carbs: 356.4g
Fats: 197.2g

Calories: 4,773

 

[Rampage1]

thats alot of calories, you will gain on that..have you been keeping up with the iron even though you haven't been keeping up to date here!???

 

[ProDJ26]

Rampage 1:

I have to a certain degree. I still train on a 3 day split but for some reason I feel like I've cheated on most sets. I've pretty much bueen a hermit these past couple of months. Havent' been going out as much or socializing like I should. Everyone (including friends and family) always comment my arms which I could care less about. Not to mention a buddy of mine always makes fun of my diet posted above and calls it the "Grandma diet". Just gotta laugh with him because it's funny.

Here's Mondays workout:

Squats 3x5 235lbs
Standing Military Press 3x5 105lbs
Barbell Rows 3x5 145lbs
Weighted Pull-ups 3x5 25lbs

With the exception of pullups I did a few warmup sets before the working set. Warmups sets look something like:

1 set of 5
1 set of 3
3 sets of 1
Working set

Iwill go ahead and admit some days I just don't feel like working out than other days I have so much energy it's threw the roof.

 

[ProDJ26]

Max testing this week guys, today was Squats.

Just hope I was doing this right lol

Warm-up Sets

5 x 45lbs

3 x 95lbs

1 x 135lbs

1 x 185lbs

1 x 225lbs

1 x 275lbs

1 x 315lbs

1 x 325lbs


All the reps were full ATG Squats. I had one of the trainers spot me because he knows exatcly how to spot. He commented on my form and said it was good but I wanna get some videos up to make sure. I'm still at my max squat record but technically I passed it because The last time I wasn't doing full sqauts. I know I haven't updated in awhile due to my laziness.

As far as the diet goes I'm taking in about 4500 cals a day but I'll keep you guys posted

 

[ProDJ26]

Today was max Bench

1 x 5 Bar

1 x 3 95lbs

1 x 135lbs

1 x 185lbs

1 x 225lbs

1 x 245lbs

1 RP MAX 270lbs


I barely was able to finish the max set but I got it up

Friday is Deadlifts

 

[ProDJ26]

Back to the regular stuff but I think I have a wrist injury. Here's Today's stats:

Squat - 265lbs 3x5

Bench - 220lbs Did the 1st two sets of 5 (Last set was only 4 reps)

Deadlfits - 325lbs 3x5

Weighted Dips - 80lbs 2x8

First time I did ATG with this weight on the squats and the last set was a ***** but I got it up. The bench is where I got a little wrist pain but I've had it for a little over a couple of days. Deadlift feels like I have the form down and ask a couple of experineced lifters they said everything is ok. Dips were surprisingly easy so I'm gonna add 5lbs next weelk.