Jahidi's Workout and Diet Journal

[jahidi]

FRIDAY

Barbell Bench Press 3 x 5
165 x 5
165 x 5
165 x 5

Felt better. FINALLY I'll be moving up to 170 next time.

Incline Dumbbell Bench Press 4 x 8
65 x 8
65 x 8
65 x 8
65 x 8

Military Press 3 x 8
100 x 5
95 x 8
95 x 5

Brutal.

Tricep Pushdowns 3 x 10
110 x 10
110 x 10
110 x 10

Russian Twists 3 x 10
35 x 10
35 x 10
35 x 10

 

[jahidi]

I made some measurements today. I've gained about 8-10lbs since starting this. I don't know what my morning weight was at the start but I'm guessing around 128-130 since I was 135 in the gym and now I'm 138 in the morning and 145 at the gym. I have a long way to go but I'm happy with how I've progressed so far.

These are the measurements I'll compare to next month. I also have pictures which I'll post once I make significant progress and I'll do a before/after kind of thing.

Height 5'9"
Weight 138.4

Upper Arms 12.75"
Forearms 10.25"
Chest 37"
Waist 28.5"
Thighs 20.5"
Calves 13"

 

[Quagmire911]

Good work, and good weight increase.

After 9 weeks it might be a good idea to deload, however if the numbers are still increasing and you don't feel run down it may be unneccasary. Give it another week or two.

 

[jahidi]

Thanks Quag, I'll hold off on the deload for a bit then. I'm going to work out Tues/Thurs/Fri from now on because it works better with my schedule.



TUESDAY

Deadlift 3 x 5
305 x 5 PR
305 x 5
305 x 5

This felt better than 300 felt last time.

Leg Press 2 x 10
365 x 10 PR
365 x 10

Chin-ups 4 x 6
bw x 6
bw x 6
bw x 6
bw x 6

Hammer Curls 3 x 8
35 x 8
35 x 8
35 x 8

Machine Calf Raises 3 x 15
255 x 15
255 x 15
255 x 15

 

[jahidi]

THURSDAY

Incline Bench Press 3 x 5
155 x 5
155 x 5
155 x 5

Dumbbell Bench Press 4 x 8
65 x 8
65 x 8
65 x 8
65 x 8

Military Press 3 x 8
105 x 8
105 x 5
100 x 8

105 is the most I've ever done but I guess I wasn't ready yet.

Tricep Pushdowns 3 x 10
110 x 10
110 x 10
110 x 10

Russian Twists 3 x 10
35 x 10
35 x 10
35 x 10

 

[jahidi]

TUESDAY

Solid workout today.

Squat 3 x 5
245 x 5
250 x 5 PR
250 x 5

I barely got all the reps. I don't think I'll be able to increase the weight next workout.

Hyperextensions 3 x 10
65 x 10 PR
65 x 10
65 x 10

Dumbbell Row 4 x 6
80 x 6
80 x 6
80 x 6
80 x 6

Dumbbell Curl 3 x 8
35 x 8
35 x 8
35 x 8

Machine Calf Raises 3 x 15
255 x 15
255 x 15
255 x 15

 

[jahidi]

TUESDAY

Barbell Bench Press 3 x 5
170 x 5 PR
170 x 5
170 x 5

That was easier than I thought it would be. I might actually be able to do 175 next time.

Incline Dumbbell Bench Press 4 x 8
65 x 8
65 x 8
65 x 8
65 x 8

Military Press 3 x 8
105 x 5
100 x 6
95 x 6

I'm never consistent with military press, sometimes I can do 105x8, other times I fail at 95.

Tricep Pushdowns 3 x 10
110 x 10
110 x 10
110 x 10

Russian Twists 3 x 10
35 x 10
35 x 10
35 x 10

 

[Fuglydude]

Dude those are great numbers considering your weight! Keep it up. Like quag said consider deloading just to help your body recover. Its great in the long run to ensure you have a steady stream of gains for the long haul.

Good work!

 

[jahidi]

Thanks Fugly, yeah people always tell me that I'm stronger than I look :nervous: lol

Anyway I forgot to mention that I took a week off because we talked about how I was due for a deload and I was REALLY feeling it from the squats last Tuesday. (As you might have noticed my last two workouts I posted are both on a Tuesday) I had to go away for the weekend and I would have had to miss a workout anyway, so I just decided to take a week off and now I'm ready to lift hard for several weeks again.

 

[jahidi]

THURSDAY

Deadlift 3 x 5
305 x 5
315 x 5 PR
315 x 3

Gonna have to stay at 315 next time and get all the reps.

Leg Press 2 x 10
360 x 10
365 x 7

I did 365x10 last time but couldn't get it this time.

Chin-ups 4 x 6
bw x 6
bw x 6
bw x 6
bw x 6

Hammer Curls 3 x 8
35 x 8
35 x 8
35 x 8

And my gym's calf machine is gone now.

I know they are buying new stuff for the upcoming school year so maybe they're replacing it or something. Is there a different calf exercise I can do until the gym has a calf machine again?

 

[Quagmire911]

Use a leg press for the calf work. Instead of putting your whole foot on the foot part, put your toes on only and do your calf raise as normal.

Good work on the deads.

 

[jahidi]

Will do Quag.


FRIDAY

Incline Bench Press 3 x 5
160 x 5
160 x 5
160 x 5

I did 165 before but I realized I wasn't doing the full ROM (touching the bar to the chest), so as you may have seen I had to drop back down to 155. So this is really the best I've done properly.

Dumbbell Bench Press 4 x 8
70 x 5
65 x 8
65 x 8
65 x 8

I had been at 65s for a while and with the improvement of my other bench presses I thought I'd be ready for 70s but I wasn't.

Military Press 3 x 8
95 x 8
100 x 5
95 x 6

This lift has gone to $hit lately for me.

Tricep Pushdowns 3 x 10
110 x 10
110 x 10
110 x 10

Russian Twists 3 x 10
35 x 10
35 x 10
35 x 10

All in all an okay workout, I like the improvement in my incline bench but that's the only lift that improved.

 

[EFFORT]

Military Press 3 x 8
95 x 8
100 x 5
95 x 6

This lift has gone to $hit lately for me.

Remeber the goal is to add weight to the main lift of each workout...the incline bench in this one. You added weight where it matters. Give the main lift of each routine everything you have. You should be going so hard and intense on the main lift that you may even have to reduce the weight your using for accessory lifts. Just do the main lift then pick a weight for the accessory work that will have you hit the rep range for all sets don't make a big deal of it (the weight you use will vary based on the progress of your main lift) ... the cool part comes in a year when you compare the weights your currently using for acessory work with your past weights.... will be a big and obvious increase


For the military press take 85lbs and grind out 3x8-12 rep range for at least the next 4 weeks. Aim for 12 the first set then end where you end on the other two sets somewhere between 8 and 12. Remeber this is accessory work if we wanted to set PRs with a military press then it would be the ME lift.(which it can be in the future)

 

[jahidi]

OK Effort yeah I see what you mean. I knew I wasn't supposed to fail on accessory work but I just feel disappointed in myself if I have to lower the weight. But if the only goal is to increase the weight of the main lift then that's cool.


MONDAY

Well I had a setback this weekend, diet wasn't good and I got drunk on Saturday night. So my weight is down a few pounds, now I'm in about the 137-139 range again. Overall I've cut drinking down to once or twice a month max which is a lot less than before where I got hammered at least three times a week. Now I intend to barely drink if at all until my vacation at the end of the summer.

My strength didn't seem to be affected though, still getting stronger if this workout is any indication.

Squat 3 x 5
250 x 5
250 x 5
250 x 5

Not bad, since I haven't squatted in a while because of my 1 week break and the way the routine is structured it's been almost 3 weeks.

Hyperextensions 3 x 10
65 x 10
65 x 10
65 x 10

This felt pretty easy. I could have done at least 70x10.

Dumbbell Row 4 x 6
85 x 6 PR
85 x 6
85 x 6
85 x 6

Dumbbell Curl 3 x 8
35 x 8
35 x 8
35 x 8

Leg Press Calfs 3 x 15
140 x 15
160 x 15
180 x 15PR

Never done calves with the leg press before. The first two sets were easy but the last was kind of hard. I'll do 190 next time.

 

[Quagmire911]

You were probably just a bit dehydrated. The weight should be back up fast.

How low are the squats? Keep up the good work.

 

[jahidi]

My squats are ATG but I'm not sure if I can keep increasing the weight like I have been so far, it's getting harder each time and it takes all the effort and intensity I have to do 250.


WEDNESDAY

Barbell Bench Press 3 x 5
175 x 5 PR
175 x 5
175 x 5

Nice, my bench numbers are starting to go up now.

Incline Dumbbell Bench Press 4 x 8
65 x 8
65 x 8
65 x 8
65 x 8

Military Press 3 x 8
85 x 9
85 x 8
85 x 8

Effort I tried to follow your advice but I didn't rest long enough in between my last set of incline bench and my first set of military press.

Tricep Pushdowns 3 x 10
110 x 10
110 x 10
110 x 10

Russian Twists 3 x 10
35 x 10
35 x 10
35 x 10

 

[Quagmire911]

That's an excellent A2G squat for your weight, looks like your made for squatting.

 

[jahidi]

That's an excellent A2G squat for your weight, looks like your made for squatting.

That's what I've been thinking. My legs are kind of big in proportion to my upper body and although I have a 28 inch waist, I wear 32 inch waist pants because 30s are too tight on my thighs. I'm sure that's common for you bigger guys but I'm a beginner and already have this situation.

But like I said it's starting to catch up to me and I doubt I can keep adding 5lbs every week for much longer.

Edit: To clarify, I don't touch my ass to my calves when I hit the bottom of my squat... I assumed ATG to mean "several inches below parallel". Maybe I'm going below parallel but not truly ATG.

 

[Smack]

Keep up the positive attitude and you'll find yourself progressing by 5lbs each time for longer than you'd think.

 

[jahidi]

SATURDAY

Deadlift 3 x 5
315 x 5
315 x 3
315 x 3

Failed again. I could have got the rest of the reps out but my back would have bent too much.

Leg Press 2 x 10
360 x 10
370 x 10 PR

Chin-ups 4 x 6
bw x 10
bw x 8
bw x 6
bw x 6

Hammer Curls 3 x 8
35 x 8
35 x 8
35 x 8

Leg Press Calfs 3 x 15
190 x 15
200 x 15
210 x 15 PR