[h7jb7sg1e]

going for a new 1-RM on Bench Press this friday so cutting it a bit close. gonna try 250/255/260 (current pr is 245)

[h7jb7sg1e]

Stairs
BW - 14x
BW + 100 lb - 14x (vest)
BW + 40 lb -14x (ankle weights)
BW - 14x

[h7jb7sg1e]

Tue..1.15.08
Stairs
BW - 14x
BW + 100 lb - 14x (vest)
BW + 40 lb -14x (ankle weights)
BW - 14x

[h7jb7sg1e]

Wed...1.16.08...60 minutes
Pull-ups
BW - 6x
+115 - 3x / 3x / 3x
Dips
BW - 12x
+25 - 3x / 3x / 3x
Hanging Leg Raises
BW - 6x / 6x / 6x / 6x
Hyperextensions
BW - 12x

the hanging leg raises were taxing my grip. I had to reset after the first 4 reps for every set. supposed to test 1-RM bench friday, need to continue workout on pull-ups and dips

[h7jb7sg1e]

Thu..1.17.08
complete rest

Fri...1.18.08..90 minutes
Bench Press - TEST DAY testing took about and hour 3 - 5 minutes between sets
45-10x
135-5x
185-5x
205-3x
225-1x
235-1x
***asked gym guy for spot, same guy spotted for the remaining sets, asked him to spot me only if I failed not on lift offs, also told him that I might move the bar slowly
255-1x*questionable, spotter may have helped
265-1x*questionable, spotter may have helped
***talked to him again and told him that I'd say "help" or "help me" if I needed the spot, also no help on liftoff
--> Pull-ups BW - 5x
265-1x touch-and-go (+20 lb pr - NEW 1-RM - last pr on bench press was 7 months ago!
275-0x Fail (came about an inch off chest before it stuck, timely spot, thanks Alan)
^^^might of had it with a liftoff, but until I can get a regular spotter I'll do the lift-offs myself, next week going do lockouts for the big 3 on Friday (walkout for squat) with up to 100 lbs over current 1-RM
^^^ need to buy some straps and do some grip work
ATG Squat
135-10x
225-5x
275-5x
315-3x
315-3x
315-3x
--> Pull-ups BW - 5x + Chinups BW - 3x

[Klotz]

Nice. You're stronger than I thought.

[h7jb7sg1e]

Originally Posted by Klotz

Nice. You're stronger than I thought.

Thanks!

[h7jb7sg1e]

Mon - 1.21.08...45 minutes
MLK Jr. Day

OHP (Overhead Press)
45 x 12
95 x 5
115 x 5
135 x 5
145 x 3
^^^ weight for next week

PC (Power Cleans)
135 x 3 >>>>>>> one squat clean
185 x 3
185 x 3
185 x 3

GM (Good Morning)
45 x 8
55 x 8
^^^ very bad at these

WED will be
Dip & Pull-up 1-RM test day. Also, hanging leg raise BW 3 x Failure

[h7jb7sg1e]

also... strongman x 1
car push x 5 city blocks, glad I didn't do squats earlier

[h7jb7sg1e]

okay its official, I'm 192 at 18.5% body fat. I've taken four measurements since Friday at the same time every morning. I had maintained 180 - 185 lbs between 20 -24% bodyfat for about 3 to 3.5 years. My body is finally putting on some more weight. The major changes to my diet have been to eat ridiculous sized meals and chocolate soy milk as opposed to plain cow milk. I eat 4 very large meals a day including breakfast, sometimes I even eat 5 meals a day. I try to have two boiled eggs with grilled cheese and juice as my post workout meal. Throughout the day I drink about one 1/2 gallon of chocolate soy milk, six 1/2 liter bottles of water and two to four cups (8oz - 240 ml) of juice (apple, orange, you name it). I eat primarily chicken and beef, lots of carbs rice, bread, cereal, pasta, vegetables, juice. Most of my fat comes from meat and cheese. I don't hold back when it comes to snacks. For example I ate a pack of chips ahoy this week, 16 oz i think. So far this diet is giving me a calorie surplus. The only difference between diet on a training day is the post workout meal versus junk food snacks. I'm not sure about the exact # of calories, fat, carbs, protein, etc. but this is the general meal plan. its working so far and thats what matters. If/when I reach 200 lbs I'll back off a bit, and train to eat just enough calories to maintain weight. Then try to maintain 200 lbs for 3 to 6 months before trying to put on more weight.