[initialdproject]

So guys my goal is to get stronger, gain mass and power, and also conditioning. I would like to eat better, but I will save that for later.

Right now I am focusing on weight lifting and this is my log. Hopefully I will run more, a lot more when the temperature gets warmer.

Ab work is done each lift day

I am 5'9", 140 or so pounds and 19.



Deadlift
Rows
Ups BW=

Bench
Tate Press
Dips BW=

Squat
Front Squat
Good Morning

Day 1
Deadlift 95x 4*5*4*4
Upright Rows 65x 4*5*5*5
Chin Ups BW=136.5x 6*4*4*3

Day 2
Squat 115x 4 95 x 4*4*6
Good Morning 65x 6*6*6*6

Day 3
Deadlift 95x 5*5 105x5 110x5
Rows 65x 5 75x4*3 65*6
Ups BW=138x5*5*5*6

Day 4
Bench 110x 6 120x 6 110x 5*6
Tate Press 30x 5 20x 6*10 25x 6
Dips BW=? +15x 3 BWx 5

Day 5
Squat 135x 3 125x 3 115 x5*5
Front Squat 65 x 6*6*6
Good Morning 75x 6*6*6
Saxon Side 10x 5*4*4

Day 6
Deadlift 120x 6 130x 6 120x 6*6
Rows 85x 3 75x 5*4 70x 5
Ups BW=138 +15x 5*2 +5x 4 +0x 5

Day 7
Squat 145x 1 135x 5

[initialdproject]

Better notes!

2/14
Deadlift 120x6 130x6 120x6*6
Rows 85x3 75x5*4 70x5
Ups BW=138 +15x5*2 +5x4 BWx5


2/15
Nothing

2/16
Nothing

2/17
Nothing

2/18
Squat 135x5*2 125x4 115x4*3
Front Squat 70x6 75x6*6
Good Morning 80x6 85 x6 90x6*6

2/19
Nothing

2/20
Rock Climb

2/21
Deadlift 135x6 145x6 155x5*4
Rows 90x2 75x4 65x6*6
Ups BW=140 +12.5x3 +7.5x4 +5x4*4


2/22
Rock Climb

2/23
Bench 120x6 130x3 120 x4*3

2/24
Nothing

2/25
Squat 145x3 135x4*2 125x5
Front Squat 85x6 95x5 *4*5
Good Morning 95x4 85x6*6*5


2/26- Climbing Competition

2/27- Rock climbed

2/28
Deadlift 165x6 135x6 145x6 155x6
Rows 85x2 65x60 70x6 80x5

[initialdproject]

Spring Break- Took 8 days off!
Even better notes!

3/14/06
Deadlift warm up 115x 3
145 x 6 165x6 175x6 200x2
Rows 85x2 65x6 75x5*5
Ups BW=137 +15x4 +10x4 +5x4 BWx6

3/15/06
Nothing

3/16/06
Bench 130x 5*2 120x 4 110x 5
Tate Press 30x 5*4*6
Dips BW= 138 +15x 2 +5x 5*3
Ab circuit x 3-- 20 twist sit up 10 leg ups 10 pop ups planks (20 sec)

3/17/06
Nothing

3/18/06
Squat 145x2 140x2 135x 2 120x 5
Front Squat 90x 5*3 80x 5*6
Good Morning 80x 5 90x 5 100x 8
Ab Sit ups +35x 6 +45x 6*5

Laying v-sit 3x 10

3/19/06
Nothing

3/20/06
Rest

3/21/06
Off day

3/22/06
Deadlift warm up 115x 5
165x 6 205x 3 185x4 175x 5
Rows 85x 2 65x 6 75x 3 65x 6
Ups BW=137 ½ +15x 5*3 +5x 5 +0x 6
Ab’s Circuit 3x 20 twist sit-up’s 10 laying v’s 10 side v’s 30 planks

3/23/06
Rock Climb few hours

[initialdproject]

3/24/06
Bench warm up 80x 6 120x 3 110x 4 100x 6 110x 4
Tate Press 40x 1 30x 6*6*10
Dips BW=137.5 +15x 5*4 +10x 4 +0x 6
Abs Side Bends 35x 6 45x 6*6 35x 6
Saxon Side 10x 6*6*6

3/25/06
Squat warm up 95x 5 155x 0 90 degrees is a big sticking point
135x 2 125 x 6*4

Front Squat 105x 5*3 95x 5*6
Good Morning 95x 5 115x 5*5
Still uncomfortable with this exercise....

20 Squat set! 75 pounds...

Ab's 3x 10 v-sits 5 side sits

New goals!
By next year somwhere around this time

Squat 280, or double my bw!
Deadlift 300, mind boggleing numbers to me
Bench 200! why not?!
Mile time: 5:30!
5k time under 20 min!
Be 150 pounds
ok well that;s alot on my plate, we'll see how it goes...

current bests...
Squat 145
Deadlift 205
Bench 135
Mile upward of 6min
5k last time 24 min....
Weight---137.5

[initialdproject]

3/27/06
ran a 2 miler, 14 min

rock climbed

[initialdproject]

3/28/406

Deadlifts warm up- 135x 6
185x 6 215x 1 185x 6*6

abs
4x 20 sit-ups 20 side-to-side sit up's 50 bicyles 20 sec planks
curcit

[initialdproject]

4/1/06
aprial fools day


Squat 115x 6*6*6*6
Front Squat 95x 6*6*6*6
Good Morning 95x 6*6*6*2

Abs...