PowerBuilding Journal Part 1 - Page 68 - Bodybuilding Discussion on Bodybuilding.net Personal Journals

_Wolf_ · 12-27-2007, 07:21 AM

Full Body Training - Workout B - Week 2

Overall Impression:

i need to weigh myself. i have this feeling that my weight's increased. also, either its the effect of all the ab work or the bloat ive brought on with the carbs im consuming, but my stomach is becoming bigger and bigger and im not liking it - although i am developing some pretty hard feeling abzz..

Workout:

Squats
225 lbs x 5 reps x 5 sets
I cannot believe how I was able to do these. My form was spot on correct and the weight felt good. The last set was really tough and I had to take 2-3 breaths before the final rep. When i was on the texas method, my 5x5 max had been 245 lbs. i plan on shattering that record soon.
My form was spot on. i compared it to last week's squat session - i had walked into the gym on an empty stomach and when i worked out, i had spread my feet too far apart, etc. but today everything just sunk in right. everything was exactly as it should be. perhaps next time i will take a video.
i am thinking of either doing 235x5x5 or 200x8x3 next week. lets see.

Pull-Ups
Density Training = 10 sets x 4 reps in 10 minutes
I cannot believe i nailed this!!!

Unilateral RDLs
45 lbs x 7 reps x 2 sets

Grip Work
one set of wrist curls and one set of reverse wrist curls

Ab Work
- Hanging Leg Raises = 2 sets x 13 reps x 8 kgs dumbbell (17.6 lbs)
- Over Head Plate Side Bends = 2 sets x 11 reps x 5 kgs plate (11 lbs)

Shoulder Prehab Work
Did some scapular retraction work. very light and easy.

only a few more days left for the new year. i hope all is well with all of y'all

HIThopper · 12-27-2007, 02:16 PM

Quote:

Squats
225 lbs x 5 reps x 5 sets
I cannot believe how I was able to do these. My form was spot on correct and the weight felt good. The last set was really tough and I had to take 2-3 breaths before the final rep. When i was on the texas method, my 5x5 max had been 245 lbs. i plan on shattering that record soon.
My form was spot on. i compared it to last week's squat session - i had walked into the gym on an empty stomach and when i worked out, i had spread my feet too far apart, etc. but today everything just sunk in right. everything was exactly as it should be. perhaps next time i will take a video.
i am thinking of either doing 235x5x5 or 200x8x3 next week. lets see.

Very impressive with such little time back under the bar god job mate.

_Wolf_ · 12-27-2007, 03:11 PM

Quote:

Originally Posted by HIThopper

Very impressive with such little time back under the bar god job mate.

i know. i think im still strong because eric made me do all those unilateral leg work

_Wolf_ · 12-29-2007, 10:03 AM

Full Body Training - Workout C - Week 2

Overall Impression:

Im somewhat happy about this workout. it isnt the best ive had but its far from the worst. my diet off late has been good and i think the ab work that i am finally doing after so many months is slowly paying off.

Workout:

Military Press
132 lbs (60 kgs) x 5 reps
121 lbs (50 kgs) x 5 reps x 5 sets
I was going to try and nail 132x5x4 but something felt odd in that first set so i decided to reduce the weight. surprisingly, the remaining 5 sets werent as difficult as expected. i reckon i could've stuck to my plan if i hadnt panicked. i should've just rested for a bit and then gone back to it. ill try to get 132x5x4 next week.

Dumbbell Rows
75 lbs x 6 reps x 3 sets
smooth and easy

Seated Unilateral Dumbbell Military Press
45 lbs x 8 reps x 2 sets
i will try to progress on these next time round. i will either aim for 9 reps or increase the sets to 3.

Flat Dumbbell Bench Press
55 lbs x 12 reps x 2 sets
i did these in a Strength Speed fashion. reps were controlled but very fast.

Ab Work
- Hanging Leg Raises 8 kgs x 15 reps x 2 sets
- Over Head Side Bends 5 kgs x 15 reps x 2 sets
So i progressed on these two...i upped the reps by 2 on HLR and by 5 on OHSB. my goal with ab work is to keep increasing volume steadily for 2-3 weeks on any 2 exercises, then switching them out for another 2 exercises and then coming back to these after i apply similar progression techniques on the new exercises. i still have 1 or 2 weeks left of these 2 though. im happy im finally doing some direct ab work. i can feel my abs getting tighter and i like it. somehow though (and perhaps this is a stretch of my imagination), i feel like my waist size is increasing. is that normal? or am i just imagining this? i hope its just my imagination.

Alternate Hand Dumbbell Hammer Curls
45 lbs x 12 reps x 1 set
this was taken to failure.

Facepulls
80 lbs x 10 reps
120 lbs x 10 reps
145 lbs x 4 reps

Shoulder Prehab Work
some scapular retractions...

3 more days till 31st

hope y'all have exciting new year's eve plans

_Wolf_ · 12-31-2007, 05:12 AM

Full Body Training - Workout A - Week 3

Overall Impression:

Happy New Year (in advance) everyone so i weighed myself today. i weigh 81 kgs = 178 lbs. nice. thats a 5 lbs gain roughly. i need to increase carb intake. im kinda happy. not that the scale matters much. for me, its the mirror that counts.

Workout:

Deadlifts
255 lbs x 8 reps
265 lbs x 4 reps
185 lbs x 10 reps (back off set)
taken very very close to failure. i liked this. im happy.

Bench Press
185 lbs x 3 reps
90% of 1RM
i think ive found my bench groove back. my problem was gripping the bar. i havent been able to grip it correctly where the weight is distributed down the forearm.

Bulgarian Squats
40 lbs x 8 reps x 2 sets

Ab Work
- Hanging Leg Raises = 2 sets x 17 reps x 8 kgs dumbbell (17.6 lbs)
- Over Head Plate Side Bends = 2 sets x 17 reps x 5 kgs plate (11 lbs)
added 2 reps per set per exercise from friday's workout. nice. im happy. on friday, ill be focusing on some heavy negs.

Shoulder Prehab
Dip Shrugs and Scapular Protractions

I hope everyone has great plans for this new years eve

happy new year in advance guys and gals

EricT · 12-31-2007, 12:07 PM

not Retractions, "protractions"

_Wolf_ · 12-31-2007, 12:11 PM

Quote:

Originally Posted by Eric3237

not Retractions, "protractions"

oooh. sorry. ill make the change.

HIThopper · 12-31-2007, 07:26 PM

Nice W/O Anuj.

Happy new year mate.

_Wolf_ · 01-02-2008, 10:57 AM

Full Body Training - Workout B - Week 3

Overall Impression:

the first workout of the new year happy new year to one and all!!!

workout was good. i think ive figured out how to go back to my upper-lower split. i might be doing that sometime soon. lets see....

Workout:

Squats
245 lbs x 5 reps x 3 sets
205 lbs x 8 reps x 2 sets
ok so 245 for 5x5 was my goal but set 3 was really really difficult. i wanted to leave some in the tank because next week the goal's gonna be to nail 245 for 4x5. the high rep sets killed me.

Pull-Ups
Density Training = 8 sets x 5 reps in 10 minutes
I cant believe i got this but it was so difficult. im gonna be stuck on this for a while im sure. it was REALLY difficult to nail this. jeez..the squats really tired me out lol.

Unilateral RDLs
45 lbs x 8 reps x 2 sets

Grip Work
one set of wrist curls and one set of reverse wrist curls

Ab Work
- Hanging Leg Raises = 2 sets x 19 reps x 8 kgs dumbbell (17.6 lbs)
- Over Head Plate Side Bends = 2 sets x 19 reps x 5 kgs plate (11 lbs)

Shoulder Prehab Work
Did some scapular protraction work and a few very light overhead shrug sets. very light and easy.

i hope everyone's having a good week. happy new year once again, everyone

_Wolf_ · 01-02-2008, 10:57 AM

Quote:

Originally Posted by HIThopper

Nice W/O Anuj.

Happy new year mate.

thanks bro

same to you, man

12-27-2007, 07:21 AM	#671 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,856 Gender:	Full Body Training - Workout B - Week 2 Overall Impression: i need to weigh myself. i have this feeling that my weight's increased. also, either its the effect of all the ab work or the bloat ive brought on with the carbs im consuming, but my stomach is becoming bigger and bigger and im not liking it - although i am developing some pretty hard feeling abzz.. Workout: Squats 225 lbs x 5 reps x 5 sets I cannot believe how I was able to do these. My form was spot on correct and the weight felt good. The last set was really tough and I had to take 2-3 breaths before the final rep. When i was on the texas method, my 5x5 max had been 245 lbs. i plan on shattering that record soon. My form was spot on. i compared it to last week's squat session - i had walked into the gym on an empty stomach and when i worked out, i had spread my feet too far apart, etc. but today everything just sunk in right. everything was exactly as it should be. perhaps next time i will take a video. i am thinking of either doing 235x5x5 or 200x8x3 next week. lets see. Pull-Ups Density Training = 10 sets x 4 reps in 10 minutes I cannot believe i nailed this!!! Unilateral RDLs 45 lbs x 7 reps x 2 sets Grip Work one set of wrist curls and one set of reverse wrist curls Ab Work - Hanging Leg Raises = 2 sets x 13 reps x 8 kgs dumbbell (17.6 lbs) - Over Head Plate Side Bends = 2 sets x 11 reps x 5 kgs plate (11 lbs) Shoulder Prehab Work Did some scapular retraction work. very light and easy. only a few more days left for the new year. i hope all is well with all of y'all
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

12-29-2007, 10:03 AM	#674 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,856 Gender:	Full Body Training - Workout C - Week 2 Overall Impression: Im somewhat happy about this workout. it isnt the best ive had but its far from the worst. my diet off late has been good and i think the ab work that i am finally doing after so many months is slowly paying off. Workout: Military Press 132 lbs (60 kgs) x 5 reps 121 lbs (50 kgs) x 5 reps x 5 sets I was going to try and nail 132x5x4 but something felt odd in that first set so i decided to reduce the weight. surprisingly, the remaining 5 sets werent as difficult as expected. i reckon i could've stuck to my plan if i hadnt panicked. i should've just rested for a bit and then gone back to it. ill try to get 132x5x4 next week. Dumbbell Rows 75 lbs x 6 reps x 3 sets smooth and easy Seated Unilateral Dumbbell Military Press 45 lbs x 8 reps x 2 sets i will try to progress on these next time round. i will either aim for 9 reps or increase the sets to 3. Flat Dumbbell Bench Press 55 lbs x 12 reps x 2 sets i did these in a Strength Speed fashion. reps were controlled but very fast. Ab Work - Hanging Leg Raises 8 kgs x 15 reps x 2 sets - Over Head Side Bends 5 kgs x 15 reps x 2 sets So i progressed on these two...i upped the reps by 2 on HLR and by 5 on OHSB. my goal with ab work is to keep increasing volume steadily for 2-3 weeks on any 2 exercises, then switching them out for another 2 exercises and then coming back to these after i apply similar progression techniques on the new exercises. i still have 1 or 2 weeks left of these 2 though. im happy im finally doing some direct ab work. i can feel my abs getting tighter and i like it. somehow though (and perhaps this is a stretch of my imagination), i feel like my waist size is increasing. is that normal? or am i just imagining this? i hope its just my imagination. Alternate Hand Dumbbell Hammer Curls 45 lbs x 12 reps x 1 set this was taken to failure. Facepulls 80 lbs x 10 reps 120 lbs x 10 reps 145 lbs x 4 reps Shoulder Prehab Work some scapular retractions... 3 more days till 31st hope y'all have exciting new year's eve plans
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

12-31-2007, 05:12 AM	#675 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,856 Gender:	Full Body Training - Workout A - Week 3 Overall Impression: Happy New Year (in advance) everyone so i weighed myself today. i weigh 81 kgs = 178 lbs. nice. thats a 5 lbs gain roughly. i need to increase carb intake. im kinda happy. not that the scale matters much. for me, its the mirror that counts. Workout: Deadlifts 255 lbs x 8 reps 265 lbs x 4 reps 185 lbs x 10 reps (back off set) taken very very close to failure. i liked this. im happy. Bench Press 185 lbs x 3 reps 90% of 1RM i think ive found my bench groove back. my problem was gripping the bar. i havent been able to grip it correctly where the weight is distributed down the forearm. Bulgarian Squats 40 lbs x 8 reps x 2 sets Ab Work - Hanging Leg Raises = 2 sets x 17 reps x 8 kgs dumbbell (17.6 lbs) - Over Head Plate Side Bends = 2 sets x 17 reps x 5 kgs plate (11 lbs) added 2 reps per set per exercise from friday's workout. nice. im happy. on friday, ill be focusing on some heavy negs. Shoulder Prehab Dip Shrugs and Scapular Protractions I hope everyone has great plans for this new years eve happy new year in advance guys and gals Last edited by _Wolf_; 12-31-2007 at 12:12 PM.
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

12-31-2007, 12:07 PM	#676 (permalink)
EricT Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,883 Country: Gender:	not Retractions, "protractions"
	EricT's Sig:I'm tired of the myth that bb'rs aren't flexible. As a group, they are extremely flexible. They have an amazing ability to bend over, place their heads between their legs, and blow smoke up their own asses. Books and Resources

01-02-2008, 10:57 AM	#679 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,856 Gender:	Full Body Training - Workout B - Week 3 Overall Impression: the first workout of the new year happy new year to one and all!!! workout was good. i think ive figured out how to go back to my upper-lower split. i might be doing that sometime soon. lets see.... Workout: Squats 245 lbs x 5 reps x 3 sets 205 lbs x 8 reps x 2 sets ok so 245 for 5x5 was my goal but set 3 was really really difficult. i wanted to leave some in the tank because next week the goal's gonna be to nail 245 for 4x5. the high rep sets killed me. Pull-Ups Density Training = 8 sets x 5 reps in 10 minutes I cant believe i got this but it was so difficult. im gonna be stuck on this for a while im sure. it was REALLY difficult to nail this. jeez..the squats really tired me out lol. Unilateral RDLs 45 lbs x 8 reps x 2 sets Grip Work one set of wrist curls and one set of reverse wrist curls Ab Work - Hanging Leg Raises = 2 sets x 19 reps x 8 kgs dumbbell (17.6 lbs) - Over Head Plate Side Bends = 2 sets x 19 reps x 5 kgs plate (11 lbs) Shoulder Prehab Work Did some scapular protraction work and a few very light overhead shrug sets. very light and easy. i hope everyone's having a good week. happy new year once again, everyone
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

12-31-2007, 07:26 PM	#678 (permalink)
HIThopper Rank: Bantamweight Join Date: Aug 2007 Location: Australia Posts: 980 Country: Gender:	Nice W/O Anuj. Happy new year mate.

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