ProDJ26's Workout Log

[ProDJ26]

March 10th, 2008

Just a diet log for today guys, the previous day I had only 3100 calories total
( On my cheat day). I didn't really eat that much until late that night, So today I got back on track!! Here's what I ate:

318g protein
344g carbs
131g fat

3916 calories
I know I need to cut back on the carbs a bit (Damn Mac-N-Cheese lol)
The good news is that I finally drunk a whole gallon of water!!!
The sad part is that I was still hungry/thirsty and had to take a piss every 5 seconds. Not that bad of a day, just gotta cut back a little on the carbs...

 

[I-tallionStallion]

AWESOME...good macro numbers. Here is the thing with the mac-n-cheese...if you have a very superior metabolism, it may not effect you so don't be worried. Keep it up dude. And about the gallon...try drinking 1 1/2...i do that, and it really is annoying haha

 

[Quagmire911]

Just make sure to keep the carbs (green veggies excluded) in the first four meals of the day.

Keep it up.

 

[ProDJ26]

March 11th, 2008

Just finished working out (I'm in the 3rd week) Can't till next weeks MAX Testing!!! I'm really exhausted lol but it was a good workout. I gave out the last set of bench however and only did 3 reps on the last set. I still don't think my deadlift form is right (I keep scraping the shins) here's what I did:

Squats 3x5 255lbs
Bench 2x5 165lbs 3 set only 3 reps
Deadlifts 3x5 185lbs
Chin-ups 2x8

Will put calorie count in later...

 

[I-tallionStallion]

Scraping the shins is normal I've seen...for some reason i don't but eh my friend does, and his form is good.

 

[ProDJ26]

Saturday March 10th, 2008

Here's Thursdays Numbers:

Squat 3x5 225 lbs
Standing Military Press 3x5 100lbs
Barbell Rows 3x5 100lbs
Chin-ups 2x8

Thursday workout was a blast!!! I had alot of energy and did very well. A HB8 was following me and trying to get my attention. To bad I didn't feel like talkin to her because I'm in there to work not socialize. Only had about 3100 calories that day.

Saturday's Workout:

Squats 3x5 225lbs
Bench 3x5 165lbs
Deadlift 155lbs
Dips 2x8 VERY SLOW

I had very good form with the BIG 3 lol. My ass is going to hurting for the next 2 days. But I'm in panic mode because I'm running really low on money and NOBODY is hiring in Michigan right now. I put in 2 job apps and hopefully one of them will call. I'm only working with about $38 for the rest of this month! F*CK!!! This always happens!!! Everytime I begin to gain weight and do things right I run into money issues...

It's like I'm being tested by the weight gaining gods lol

 

[ProDJ26]

Tuesday March 18th

Squat 3x5 255lbs
Military Press 3x5 115lbs
Barbell Rows 3x5 100lbs
Pull-Ups 2x8

Was really motivated to workout today, and my strength levels sored!!!
My Squat Max has increase. It was funny because on the first set it seemed really heavy, then the second set it felt light. Third set of squats was the hardest. Ass to grass HURTS!!! Military press I felt my form was good, same with Rows. Everybody was staring at me doing the until routine. Especially on squats and pull-ups. I think I freaked out the woman when I was doing squats lol.

 

[Quagmire911]

Tuesday March 18th

Squat 3x5 255lbs
Military Press 3x5 115lbs
Barbell Rows 3x5 100lbs
Pull-Ups 2x8

Was really motivated to workout today, and my strength levels sored!!!
My Squat Max has increase. It was funny because on the first set it seemed really heavy, then the second set it felt light. Third set of squats was the hardest. Ass to grass HURTS!!! Military press I felt my form was good, same with Rows. Everybody was staring at me doing the until routine. Especially on squats and pull-ups. I think I freaked out the woman when I was doing squats lol.

Looking good, keep it up.

 

[ProDJ26]

march 20th, 2008

Did Max Testing Week today which I'm very surprised by my progress thus far.
I did everything in one day becausde my membership runs out today and I'm EXTREMLY LOW on cash, On my las couple scoops of creatine and NO MORE WHEY!!!

Max Squat 255 lbs 3x5

Nice and slow ass to grass, gonna hurt the next day

Max Bench 175 lbs 3x5

Not where I want it to be but it's a start. I believe I could of pushed a bit heavier.

Max Deadlift 185 lbs 3x5

Now that I have the form right deadlifting seems ALOT easier. Didn't round my back just used same form as squat but pull the bar while standing up. HURTS LIKE HELL !!!

Max Rows 105 lbs 3x5

Had great form and my back really felt it lol

I didn't know if I was supposed to test my Max Dips/Pull-Up/Chin-ups
But I did them all anyway. But I only did one set of each. It was also my first time ever doing them weighted. I used 25lbs. Could of definately gone heavier if I hadn't been so tired.

Hell of a workout, to bad my gym membership ended today. So I might half to take a break until I get some extra $$$. I'm still gonna try to stick to basic sh*t fro eating (eggs, tuna, beef, water). It's funny cuz This is actually the first time I did things right!! I haven't weighted myself yet. To be honest I really don't want to. Hopefully I can use my tax return to get some more food,
and a new membership. People were looking at me crazy because of the weight I was pulling. That was a great feeling and I'll enventually gain weight when I dont run into these money issues....

On a side note I recommend NOBDY try and do all the exercises in one day. I'm surprised I made it through. I was exhausted by the time I got to the deadlifts. Todays pain was like a pain I never felt before. And bess believe I'm gonna feel the results of this sh*t for a whole week!!!

 

[Quagmire911]

march 20th, 2008
Max Squat 255 lbs 3x5

Nice and slow ass to grass, gonna hurt the next day

Max Deadlift 185 lbs 3x5

Something is up.

 

[ProDJ26]

March 22, 2008

Yes my membership has ended...

BUT ALAS!!!!

I managed to earn a couple bucks over the las two days so I can get my mebership renewed. Not much for food but doing the best I possibly can till someone calls me back for an interview...

 

[ProDJ26]

Monday April 14th 2008


It's been awhile since I updated this but here it goes:

Squat 3x5 225lbs
Bench 3x5 155lbs
Deadlift 3x5 185lbs
Weighted Dips 45lbs

I just renewed my membership but only for a month. (waste of money I know)
But I just been so eager to get back in the gym. Squats were ass to grass and they felt great!!! Bench was ok as I had good form. Deadlift was horrible!! (In a good way) I always feel exhausted doing the ripptoe routine but hey I'm not complaining. For some reason my calves started to burn really bad when I was doing weighted dips.

I went late and the gym was packed!!! Luckily I didn't have to wait to use anything because I'm always in the squat rack lol. People were all starin at me when I was working out. Specifically the squats and deadlift. I seen one of my old buddies who wanted to work in with him on a set of curls. Haha I couldn't do em anyway as I was too tired from the Big 3. My calves still burn REALLY bad and it hurts when I stand up but I had a good workout.

FEEDBACK

 

[Quagmire911]

Get videos of the squat and deadlift if you can, I want to know whats up! Bench too if you can.

Need to get your monetary problems sorted out!

 

[insidious]

Very good work DJ.
I'm just curious about your deadlifts vs squats.
Are you holding back on the deadlifts for any particular
reason? Is 185 your real max?
If you can do 3x5 255 squats, ATG, it seems almost
a given that you should be deadlifting well over
200 lbs.

 

[Quagmire911]

Yes Insidious, the deadlift should be higher when done raw and in a full range of motion. This is why I want to see videos to know what is up.

 

[ProDJ26]

Saturday, April 19th, 2008

Squats 3x5 245lbs
I did 2 warmup sets before the 3 working sets, I used 95lbs for the first warm-up and and 115lbs for the second. The working set was ok but I wanted to make sure I was doing the sets right. Was able to get 6 reps on the second set.

Military Press 3x5 115lbs

Finally was able to lift more on the military press. I gave out on the last set. So the third set I only did 3 reps.

Barbell Rows 3x5

Did a warm up set of 95lbs, I started the working sets with 115lbs. I knew I could push a little more so I ended up doing two extra sets with 135lbs.

Weighted Chin-ups

After doing rows and my ego felt like it could push more weight I decide to attempt chin-ups with a little extra weight. I managed to do 3 reps with 70lbs. I came to reason with myself and knew that was too heavy. I lowered back down to the 45lbs and did 2 sets of 7.

Abs - Dont know why but I did 2 x 30 of ab work....

Abs really weren't necessary and I think I'm going to stick with the 45lbs on chin-ups until I can do them with ease. It's funny because me and only two other powerlifters are the only ones ever doing the chin-ups/pull-ups and dips.

 

[Quagmire911]

Two warm up sets for 245 isn't enough mate, here:

http://www.ironaddicts.com/forums/showthread.php?t=3404

Your numbers confuse me . Deads at 185 but chins +70x3? What is going on!

 

[ProDJ26]

Monday April 21st, 2008

Well I can say that after today I'm damn well proud of myself. I've been eating all day since 9am and I'm getting ready to eat again. Despite my boys trying to get me to workout at 2pm and noon I stuck to my decision to work out at 6:30pm. Quagmire, I been thinking all day long. I am I REALLY trying to push myself? Or am I BSing? I really tried to give it my own and made jumps in ALL of my lifts!!!

First let me say that I did warm-up sets for the first time. ALL of my warm-up sets were the same except for the deadlift.

Squats/Bench warm-ups:

Bar - 12 reps , 85lbs - 6 reps , 115lbs - 5 reps , 145lbs - 3 reps , 165 - 1 rep , 185 - 1 rep , then I did the working sets.

Squats 3x5 255lbs

ALL ASS to grass. I'm going to be feeling these tomorrow morning and probably the day after. Had really good form. Boy do I love squats.

Bench 3x5 175lbs

Had good form with this also. Although I had to get a spot for the last set I only did 3 reps.

Deadlift 3x5 225lbs

This is the one I wanted to give my all for. I started with a warm-up of the bar for 12 reps. Then I did 95lbs for 8 reps, 135 for 5 reps and did my working set of 225lbs. I felt ALOT better doing the deadlifts after doing the warm-up sets. Maybe thats why I couldn't lift much before. I think I got the form down, because all it is, is standing up with the weight and putting it back down. I'm surprised becaused I didn't scrape my shins as I did the other times. So yeah I think I got the form down.

Weighted Dips 45lbs 2 x 8

By this point I was fatigued. But I managed to complete both sets.

I think I finally did something right for once. I'm definately going to hit 3400 calories before the night is over. BUT I spilled my protein shake this morning in math class!!!! (A Waste of 4 perfectly good raw eggs lol)

Question, Am I doing too many warm-up sets?

FEEDBACK

 

[Quagmire911]

Monday April 21st, 2008

Well I can say that after today I'm damn well proud of myself. I've been eating all day since 9am and I'm getting ready to eat again. Despite my boys trying to get me to workout at 2pm and noon I stuck to my decision to work out at 6:30pm. Quagmire, I been thinking all day long. I am I REALLY trying to push myself? Or am I BSing? I really tried to give it my own and made jumps in ALL of my lifts!!!

First let me say that I did warm-up sets for the first time. ALL of my warm-up sets were the same except for the deadlift.

Squats/Bench warm-ups:

Bar - 12 reps , 85lbs - 6 reps , 115lbs - 5 reps , 145lbs - 3 reps , 165 - 1 rep , 185 - 1 rep , then I did the working sets.

Squats 3x5 255lbs

ALL ASS to grass. I'm going to be feeling these tomorrow morning and probably the day after. Had really good form. Boy do I love squats.

Bench 3x5 175lbs

Had good form with this also. Although I had to get a spot for the last set I only did 3 reps.

Deadlift 3x5 225lbs

This is the one I wanted to give my all for. I started with a warm-up of the bar for 12 reps. Then I did 95lbs for 8 reps, 135 for 5 reps and did my working set of 225lbs. I felt ALOT better doing the deadlifts after doing the warm-up sets. Maybe thats why I couldn't lift much before. I think I got the form down, because all it is, is standing up with the weight and putting it back down. I'm surprised becaused I didn't scrape my shins as I did the other times. So yeah I think I got the form down.

Weighted Dips 45lbs 2 x 8

By this point I was fatigued. But I managed to complete both sets.

I think I finally did something right for once. I'm definately going to hit 3400 calories before the night is over. BUT I spilled my protein shake this morning in math class!!!! (A Waste of 4 perfectly good raw eggs lol)

Question, Am I doing too many warm-up sets?

FEEDBACK

For the squat warm up do another set of 225x1 before your work set.

For bench something like this:

Barx8
85x5
115x3
145x1
Then the work sets.

For the deadlift I would do something like 130x5, 160x3, 190x1 and then the work set. I don't feel there is any particular need to start with the bar; squats work a lot of the same muscles as the deadlift so there isn't as much need for such a thorough warm up. Remember when your lifts go up to add in another warm up set for roughly every 30lbs or so.

Your deadlift will be a little lower because you have already done squats and bench before it, but even so it should be higher than the squat. You did 3 sets on deadlifts whereas on the program you are meant to do ONE. So remember that for next time.

Pretty soon I think you should switch from Rippetoe to something else, your squat poundages are getting to high to maintain heavy work 3times a week.

How long is is since you had a week off/light week?

Keep it up.

 

[ProDJ26]

Saturday May 3rd, 2008

My strength has increased since I las made an update. My eating is getting WAAAYY better than it used to be and I'm starting to get my money situation handled. Here's my stats thus far:

Squat 265lbs

Bench 185lbs

Deadlift 225lbs

Standing Military Press 95lbs

Barbell Rows 135lbs

Basic eating has looked like this:

Meal 1 (1st thing Waking-up)
1 scoop whey w/ water and Glutamine
1 orange

Meal 2 (Breakfast)
1 scoop whey w/ 1 cup milk
3 Whole eggs
3 Egg whites
1 cup oatmeal
2 slices wheat bread

Meal 3 (Pre-Workout)
1 scoop whey w/ water
1 cup oatmeal
2 slices wheat bread
1 apple

Meal 4 (Post-Workout)
2 Scoops whey w/ Creatine and Glutamine
1 Chicken Breast
1 cup Brown rice
1 banana
1 Tbsp. Mayonnaise
1 Cup Salad

Meal 5 (Dinner) *THIS VARIES BECAUSE THIS MEAL IS ALWAYS DIFFERENT*
- Usually mixed veggies

- Good protein source (fish, potatoes, beef or chicken breast)

- I always get a double serving, my Dad cooks the dinner so like I said this meal varies out. Usually it's home-made tacos, or this stir-fry thing he makes with shrimp. I like to add in tuna to this meal also.

Meal 6 (My version of dinner lol)
1 cup Cottage Cheese
1 can tuna (If I didn't add it in with the previous meal)
1 cup Mixed Nuts
1 scoop whey w/ 1 cup milk and Glutamine
1 cup Ice cream (I'm naturally skinny so I'm allowed this!!!)

Currrent Height 5'7"

Current weight: 153lbs

Bodyfat: 6%

Next week I will be doing my max testing. I'm going to switch my routine (most likely to option B) because heavy squatting 2-3 times a week is doing a number on my legs and I don't feel like I'm getting enough rest. I do feel a tiny bit bigger but only RIGHT AFTER I finish working out, and when I wake-up. I am getting alot of compliments on my arms (which I could care less about) and my form for the big three.

FEEDBACK