ok heres progress from about 2 months worth of training.

i started recording this log in a paper book since i moved to queens and started lifting in my shed (hyperbolic time chamber)

the frist few weeks are kind of poorly planed out but i've found a much more blanced routine now for myself that has been working nicely.

gonna deload and every week i'll try and update my log here in this thread. if you have any constructive criticism you can post and share.

warmed up these where just my working sets:

5/10/2011
press: 6x101 / 10x86 / 7x86 / 4x86
bench: 7x136 / 10x126 / 7x126 / 8x126
upright row: 11x76 / 9x76 / 7x81 / 7x76
db flys: 12x20 / 9x20 / 8x20

5/12/
DL: 10x176 / 9x190 / 8x190 / 7x190
BO row: 10x91 / 9x91 / 6x96 /7x91
pull up (assist) 5/5/5/5
chin up (assist) 4/4
negative pull up/chin ups: 4/5 | 5/5 | 4/5

5/16
squats: 10x176 / 9x176 / 8x186 / 8x176
front squats: 10x126 / 10x136 / 8x141 / 6x141

5/18
bench (WG) : 7x141/6x141/7x136/7x136
bench (CG) : 9x91/7x96/7x91
dips (assist) 7/6/5/4

5/20
DL: 10x196/8x201/10x201/8x201
pull up (assist) 8/6/9
chin up (assist) 7/6/5
rows: 9x91/8x91/9x91

5/22
press: 8x91/6x91/7x86/6x86
upright row 8x76/7x76/8x76/7x76
lat raise 12x10/8x12/7x12/8x10
BB curls 8x71/8x66/6x66

5/24
squat: 10x191/10x191/9x196/8x201
front squat: 9x146/9x146/8x146/8x146

5/26

bench: 6x151/7x146/5x146/5x141
dips (assist) 6/8/5
CG incline push up 9/6/5

5/28
DL: 5x226/5x226/6x226/6x226
pull ups (assist) 7/6/7 (6 negatives)
chins (assist) 5/5 (11 negatives)
rows: 8x101/7x106/6x111/5x111

5/30
press: 7x96/5x101/4x101/4x96
upright row: 5x91/6x88/5x91/5x91
lat raise: 12x10/8x10
BB curl 5x76/5x76

WEEK AFTER DELOAD

6/6
squat: 8x191/6x211/6x211/6x216
front squat: 6x151/6x151/6x151

6/8
bench: 6x151/6x151/6x151/5x151
dips (assist) 8/6
push ups 12

6/10
rows: 6x111/6x116/5x126
DL: 5x226/5x226/5x226
pull up (assist) 6/6
chin 5 (then 7 negative chins)

6/12
press: 5x101/5x111/4x101/5x101
upright row: 5x96/5x96
lat raise: 10x10/10x10

6/14 (lower back started feeling weird week before so changed routine)
squat: 5x226/5x226/5x226/6x226
front squat: 12x126/10x136

6/16
bench: 5x156/5x156/5x156/4x156
dips: 6/6

6/18
rows: 5x126/5x126/5x126
chins: 2/2/2/1/1/1
pull up (assist) 6/5/3
BB curls 10x66/8x66

6/20
press: 5x106/5x106/3x106/5x101
upright row: 5x96/5x98/5x98
lat raise: 10x12/10x12 (super set with shrugs)
shrugs: 12x126/9x146

6/22
DL: 5x231/5x231/5x231/5x231

6/24
bench: 5x158/5x158/5x158/5x156
dips: 6 (assisted) 7/6/6

6/26
rows: 5x131/5x131/5x131
chins: 3/3/2/2
pull ups (assist) 4/6/8 (wtf lol)
bb curls 6x76/6x76

6/30
squats: 5x231/5x231/5x231/5x231

7/2
bench: 5x161/5x161/5x161/5x161
dips: 5/5/5
push ups: 15/14

7/4
chins 3/3/3/3
rows: 4x136/5x131/5x131
pull up (assist) 6/6/5
bb curl: 6x76/5x76

7/6
press: 5x106/5x106/5x106/5x106
up right row: 5x98/4x98/5x96
lat raise: 10x12/10x12 (super set with shrugs)
shrugs: 12x126/12x126

7/8
DL: 5x236/5x238/5x238/5x238

7/10
bench: 5x161/5x161/5x163/5x163
dips 7/7/7
incline flys 10x20/10x20/

7/12
chins 4/3/3/4
rows: 5x136/5x136/5x136
negative pull up: 5/4
bb curl 6x76/6x76

7/14
press: 5x108/5x108/4x108/5x106
upright row: 5x96/5x101/5x101
lat raise: 10x14/10x14 (super set with shrugs)
shrugs: 12x126/12x126

7/17
squats: 5x246/5x246/5x246/5x246
prone leg curls: 10x75/10x75

7/19
bench: 5x166/5x166/3x166/2x176/1x176/1x176/1x176
dips 7/6/6
incline flys (10x20/10x20/10x20)

7/21
chins 5/4/4/4
rows 5x136/5x136/5x136
pull ups + negatives: 1/3 | 1/3 |1/3
bb curls: 7x76/6x76/4x76

7/23
press: 5x108/5x108/5x108/4x108/1x126/1x126
upright rows: 5x96/6x96/5x96
lat raise: 8x14/8x14/8x14(super set with front raises)
front raises: 8x14/8x14/5x14


Thats pretty much it post more after this delaod. i want to make a few changes to my routine but i'll see how i feel when i get back in my shed.

everything done with BB unless its like a fly or a raise those are done with DBs.

here are some recent pics of me i wish i could find some old pictures i took to compare but i can't find them

i think i might try and cut more bf for a while i've just trying to bulk a bit and get my numbers up but sucks because i still have plenty of BF to lose and i don't get the satisfaction of being able to see most of the muscle i've put on lol.

front: http://imageshack.us/photo/my-images/853/dsc00716copy.jpg

back: http://imageshack.us/photo/my-images/220/dsc00718b.jpg

legs: http://imageshack.us/photo/my-images/204/dsc00724s.jpg

legs: http://imageshack.us/photo/my-images/194/dsc00723h.jpg

Post feed back lmk thx.

This post was edited by BarnabyJones on Jul 25 2011 01:55am

just out of curiosity, why are the weights kinda weird (161, 126, 96, 14)?

the barbells my step dad has in the shed are all weird weights

like he has a bunch i use the same BB everytime and it weighs about 26lbs without weights and i put on 25lb or 50 lb plates so thats why. he also has a bunch of 1 & 1/4 lb plates and 1 & 1/2 lb plates some of the numbers i posted might be off by like 1/2 or 3/4 pounds lol.

This post was edited by BarnabyJones on Jul 25 2011 02:01am

o okay..i thought you might be counting the weight of the collars or something..makes sense now haha

i'm just so used to everything being in 5lb increments or in kg (and i was assuming you weren't benching 380+ and repping 540+ in squats so that ruled kg out lol)

wtf is an upright row you non working out faggot its called a bent over row

retard

hopefully ur trolling there , else epic facepalm

you obviously do not watch tosh.o


I do not get why you are keeping the weight the same but reducing the reps at times and other times you increase the weight for one set and then do the next set at a lower weight

you're lacking exercises imo

only got 3-4 exercises per day

try going into a 3 or 4 day split and include some isolations

as for BF you're up there, as for hair you're up there. I suggest cutting, in both senses.

You don't have to do isolation to get strong, I only do compound lifts and usually only 1-2 exercises a day. but I deload about every 4-5 weeks. also are any of your sets to failure? just curious how hard the central nervous system is being hit. you have spots where you dl every 4 days it seems then like 9 days or so off is there a reason for this? what is your rest time inbetween sets? why so many reps on both cycles?

This post was edited by MoneysHc2 on Jul 25 2011 10:10am