Went with "Big for no reason" because I'm 6'1" 250lbs - 21%BF but my 1RM bench is about 265. I'm pretty weak for my size, but you will all see that change as this log progresses. Also, I'm not really trying to get any bigger, I just want to get stronger. The only body parts I really want to be bigger are my arms which are currently 17 1/2in and I'm going for those 20in cannons.
I've been lifting off and on for about 2 and a half years now, but the first summer I started was my most intense. None of my lifts except my military press have really gone up that much since then, but I am now completely dedicated/addicted to the sport so I'm sure that will change very soon.
Starting 1RMs
Bench: 265
Squat: 300
Deadlift: 350
Curl: 130ish
Military Press: 200
Goals
Bench: 315x10
Squat:405x10
Deadlift 500 - Eventually 600+ but you gotta start somewhere.
Curl - 225x8
Military Press 225x10
I feel like my current bench is the most disappointing. It kills me that I can't put up 6 plates yet. My Squat is disgusting as well, but thats the lift that I'm actually least worried about. I'm sure that will eventually change as I get further along in my training. My back is slightly injured and I want to let it completely heal up before I really get started on my deadlift routine, but I'm going to get my weight up on this one. Curling 225x8 might seem ridiculous to some, and I'm sure there are plenty of people out there that can do it, but I've never seen it done in real life, so I'd like to turn some heads at the gym, as well as get ready for eventually competing in the NASA Strict curl competition. Now on to my favorite lift of all MILITARY PRESSSS. 225X10 isn't an insane amount of weight, but the day I do it, I'm just gonna body slam this the shit out of someone for no reason lol. I also want to do all of this while getting my body fat down to about 12%. So as of 10/31/08, I quit drinking, and eating fast food.
Week of 11/10/08
Monday - ARMS DAYYYY
EZ-Curl bar: 10X100 8x110 6x110
Close-Grip bench: 185x8 195x6 205x4
Hammer curls 65x5
I forgot to take my log to the gym for my first day and I forgot what my lifts were on close grip tricep pushdown and 1-arm pushdown, and 1-arm reverse pushdowns
I'm thinking about trying out for the next NASA Strict curl competition, I'm determined to do curls with 100lbs DB's but summer time.
Tuesday - No lifting
Wednesday - Back Dayyyyyyy
Military Press - 3x185 3x185 3x185
Lat Pulldown - 8x270 6x280 4x295 10x180
Seated rows - strained forarm, so i skipped these
Thursday - No lifting
Friday - Chest dayyyyy
Flat Bench: 5x240 5x240 5x240 5x240 5x240
PecDeck: Had to skip because of time
Incline smith press: 8x230 8x250 5x270
Dips: 3 Sets of 10 with body weight
I'm thinking about switching to incline db presses soon, instead of the Incline smith machine, but I'm way weaker on those.
Saturday - Legs Dayyyy
Squats 20x185 - WAY too easy
I just started squating about a month ago, and I'm still working on my technique. I def need to get my weight up in this exercise. I only had time to do that one exercise for legs day this week, but I plan on doing Squats, lunges, and leg curls.
Notes: I started taking Novadex on friday, so we'll see if this stuff really works. I take 4 scoops of ON Whey through out the day every day. I don't know if I will continue doing this since I am no longer trying to gain size. I take NANO Vapor before every workout because I cant lift til about 6pm because of work, and that stuff gives me the boost I need to get started. I also take 1tsp of creatine every morning with my protein, and one when I get home from work on off days.
As far as cardio goes I ride a stationary bike about for 45 min every day at work, which sadly seems to be doing nothing for my BF%
Week of 11/17/2008
Monday - ARMS DAYYYYY
Ez-Curl: 9x110 8x110 2x120 (I repeated 110 because I switched bars, and I thought the bar weighted more then it actually did)
Close grip tricep pushdown - 8x10 8x10 5x12 (there are plates with numbers, I have no idea how much they actually weigh)
1-arm pushdown 10x4 8x6
1-arm reverse pushdown: 10x4 8x5
Straight-bar curl 8x95 4x115
close-grip bench 8x185 8x205 5x225
hammercurls: 8x65
Wednesday - Back Dayyyyy
Military Press: 3x190 3x190 3x190
Lat pulldown 8x230 6x250 6x270 (decreased weight to make sure form was correct)
Bent over rows: 10x110 8x110 8x110 (there were no free BB's and I didnt feel like waiting so I just used the heavies pre-weighted straight bar)
Friday - Chest Dayyyy
Had to work really late so I only had time to do bench on a lunch break
Flat Bench: 5x245 5x245 4x245 3x245
Skipped legs day because of a family event - Not and excuse...I know
Week of 11/24/2008
Monday - ARMS DAYYYYY
Ez Curl: 8x110 7x120 5x130
Close grip Tricep pushdown: 8x9 8x11 7x12
1-arm pushdown: 8x4 6x5
1-arm reverse pushdown 8x3
straight-bar curl - Taking this out, it kills my wrists
close-grip bench 225x7 245x4
hammer curls - 60x6 - still hurt from straight-bar curl lol
Wed - no time to lift, had to travel for the holidays
Friday - Chest Dayyyyyy
Even though I quit drinking, I had to drink on thanksgiving so I ended up going to the gym today with a headcold and a hang over lol
Flat-bench: 5x105 5x135 5x185 5x225 5x250
Peck deck - whole stack 3 sets of 10
incline smith machine: 8x230 8x270 7x320
Too lazy to do the dreaded dips
Notes: The novedex is definitely working, I've actually gained weight about 5 pounds since I started taking it and I haven't changed anything else in my diet, and I still do cardio 5x a week. My incline smith machine press just went up 50 pounds in 2 weeks lol, that was kinda cool. O yea, and my sex drive is completely gone (The girl was UPSET) so I started taking tribulus to bring my it back. And the most important thing. I was doing my 5x5 routine completely wrong using the same weight on all 5 sets, going up in weight every set made it way easier to increase the weight on my final set.