PowerBuilding Journal Part 1
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02-14-2007, 05:54 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Week 5 - Wednesday - LIGHT Day
The Basic Lifts:
Olympic Squats 2 x 5
W5 --->>> 165 lbs
W4 --->>> 160 lbs
W3 --->>> 155 lbs (3 sets)
W2 --->>> 150 lbs (3 sets)
W1 --->>> 145 lbs (3 sets)
Over Head Press 2 x 5, 1x10
W5 --->>> 125 lbs, bar
W4 --->>> 120 lbs, bar
W3 --->>> 115 lbs, 75 lbs
W2 --->>> 110 lbs, 70 lbs
W1 --->>> 105 lbs , 65 lbs
Deadlifts 1 x 5
W5 --->>> 135 lbs
W4 --->>> 280 lbs
W3 --->>> 275 lbs
W2 --->>> 275 lbs
W1 --->>> 225 lbs
TOTAL POUNDAGE
W5 --->>> 4,025 lbs
W4 --->>> 4,650 lbs
W3 --->>> 5,600 lbs
W2 --->>> 5,425 lbs
W1 --->>> 5,000 lbs The Accessory Lifts:
Cable Pull Throughs
W5 --->>> n/a
W4 --->>> 60 lbs @ 1 set x 15 reps
W3 --->>> 40 lbs @ 1 set x 15 reps
W2 --->>> 17.5 lbs @ 1 set x 20 reps
W1 --->>> 17.5 lbs @ 1 sets x 15 reps
Reverse Hyperextensions
W5 --->>> n/a
W4 --->>> 25 lbs @ 1 set x 15 reps
W3 --->>> 25 lbs @ 1 set x 25 reps
W2 --->>> 25 lbs @ 1 set x 15 reps
W1 --->>> 25 lbs @ 1 set x 10 reps Diet:
10:40 am --->>> 1 scoop weightgainer + coffee + baegels
2:00 pm --->>> grilled chicken sandwich with swiss cheese and lettuce and mustard
3:00 pm --->>> salad with lots of meat, veggies, nuts and olives
3:30 pm --->>> apple
5:45 pm --->>> grilled chicken sandwhich
6:30 pm --->>> 3 BCAA pills with banana
8:30 pm --->>> 2 sccops whey + 1 BCAA pill
9:30 pm --->>> turkey sandwich with swiss cheese and lettuce and mustard and salsa
10:30 pm --->>> salad containing lettuce, brocoli (i love brocoli), black olives (lots), egg whites, chicken, carot, beans, almonds
11:30 pm --->>> protein shake Overall Impression:
of stuff to say
squat - felt good
OHP - felt good. 135 is coming soon
deadlifts: these have been giving me problems for some time now. so ive put my wgo aside and im gonna go light and start off from scratch....ill be adding 10 lbs a session....
diet - im happy ate tons of food
overall impression: im happy
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02-16-2007, 06:31 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Week 5 - Friday - MEDIUM Day
The Basic Lifts:
Olympic Squats
W5 --->>> 275 lbs x 5 reps ; 185 lbs x 10 reps
W4 --->>> 275 lbs x 4 reps ; 185 lbs x 10 reps
W3 --->>> 275 lbs x 3 reps ; 185 lbs x 10 reps
W2 --->>> 275 lbs x 2 reps ; 185 lbs x 10 reps
W1 --->>> 275 lbs x 1 rep ; 185 lbs x 10 reps
Flat Bench Press
W5 --->>> 185 lbs x 5 reps ; 135 lbs x 10 reps
W4 --->>> 185 lbs x 4 reps ; 135 lbs x 6 reps
W3 --->>> 185 lbs x 3 reps ; 135 lbs x 6 reps
W2 --->>> 185 lbs x 2 reps ; 135 lbs x 6 reps
W1 --->>> 185 lbs x 1 rep ; 135 lbs x 6 reps
Pull-Ups 3 x failure
W5 --->>> 6 + 4 + 3 = 13
W4 --->>> 6 + 3 + 3 = 12
W3 --->>> 5 + 3 + 2 = 10
W2 --->>> 7 + 4 + 3 = 14
W1 --->>> 5 + 4 + 3 = 12
TOTAL POUNDAGE
W5 --->>> 7,905 lbs
W4 --->>> 6,660 lbs
W3 --->>> 5,870 lbs
W2 --->>> 6,100 lbs
W1 --->>> 5,280 lbs The Accessory Lifts:
Floor Skull Crushers
W5 --->>> 50 lbs @ 2 sets x 15 reps
W4 --->>> 50 lbs @ 3 sets x 10 reps
Leg Pull-Ins
W5 --->>> BW @ 1 set x 35 reps
W4 --->>> BW @ 1 set x 25 reps
Oblique Crunches
W5 --->>> BW @ 1 set x 20 reps
W4 --->>> BW @ 1 set x 20 reps Diet:
9:40 am : bacon, eggs, cheese and coffee
11:30 am : baegels
1:45 pm : chicken, fish and salad (went for lucnh to a restaurant with the dean of admissions - lots of chinese food)
3:45 pm : apple
5:00 pm : whey + banana
7:00 pm : weightgainer + 3 BCAA
8:30 pm : going out somewhere Overall Impression:
regular workout.....PRs all over...im happy...well ot quite
this week has been draining like hell.....ive had 4 mid terms, 3 2 hour long meetings, and im making 2 movies which are in pre-production stage ...
so i forgot to do a lot of shit this workout which pissed me off....
for example, i didnt do my shoulder warmup therefore on rep 4 of my squats, my shoulder felt awkward, and i shifted my load and that messed up rep 5.
similarly, i didnt do my leg stretches on monday and wednesday and my bench got fucked when i wnet for a 5RM...i got 4 reps and then on the 5th i got screwed.
next week i am gonna attempt 275x6 and 185x6 making them clean records.
but im glad this week is over and im progressing through week 5
to be honest, im not so upset because my goal is to progress on monday...and as long as im doing that im happy
peace
Sentinel
ps: bodyweight has hit 185
also, i shaved my chest and stomach for the first time in my life and im feeling damn wierd....:(
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02-16-2007, 06:56 PM
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Rank: Member
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Join Date: Jul 2006
Posts: 140
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great job!
looking at this, it's hard to believe you were going to give it up.
keep at it.
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02-16-2007, 07:11 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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^^^ u just made my day. thank u so much sir
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02-16-2007, 08:09 PM
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Rank: Middleweight
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Join Date: Nov 2005
Posts: 2,238
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Quote:
Originally Posted by Sentinel
ps: bodyweight has hit 185
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Shit! That's the same weight as me...I'm gonna have to start eating more
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02-16-2007, 08:50 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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^^^ yeah and im only 5'7 and i even shaved yesterday...and by shaved i mean everything ;) haha
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02-17-2007, 04:01 AM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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after shaving did you weight yourself again..... j/k
good progress man, keep it up.
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02-17-2007, 06:52 AM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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^^^ thanks dude.....the weight i recorded was after i finished shaving
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02-17-2007, 04:34 PM
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Rank: Light Heavyweight
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Join Date: Mar 2005
Location: CA
Posts: 4,174
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Changed your journal's name as per your request..
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02-17-2007, 05:03 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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^^^ thanks boss i appreciate it
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