ProDJ26's Workout Log

[ProDJ26]

EXCELLENT WORKOUT TODAY - everything went well especially the diet.

Squats
Warmup - bar 10 reps
95 lbs - 3 reps
135 - 1 rep

Workset 205lbs 1 set 20 reps - I made it all the way to 18 and my body gave out lol. Took a 40sec rest then finished the last two.


Pullovers
bar 1 set for 20 reps - took deep breaths but felt like I didn't....

3 round circuit of pullups, dips and abs

Round 1
Pullups: 20 (1st time ever for 20 in a row!!!)
Dips: 22
Abs: 30

Round 2
Pullups: 13
Dips: 18
Abs: 30

Round 3:
Pullups: 10
Dips: 17
Abs: 30

Todays food:

Meal 1- 3 scoops whey, 2bananas + 2 cups milk
Meal 2- 8oz beef 6oz brown rice, salad 2 cups milk
Meal 3- Shake- 3 scoops whey, 2bananas + 2-4 cups milk
Meal 4- 8oz beef + 1 cup oatmeal + 1 cup mixed veggies + 2 servings olive oil + 2-4 cups milk
Meal 5- Shake- 3scoops whey, 8fish oil pills, 3serv of olive oil
Meal 6- 8oz chicken or tuna, 8 fish oil pills, 3serv olive oil, salad

Finally got all the eggs but I was on time constraint. I've been slacking in school lately so I was late on meals. Ended up eating meals 3 and 4 together for pre workout. For post workout i've been having Carbogain. Been losing motivation as usual but after today I think the motivation is returning.

I've been getting alot of compliments lately (especially on my arms lol). Haven't been on the scale since I began the program so I'm just praying that I'm gaining and not losing.

So thanks Stallion for the motivation lol I wanted to hit ALL 20 reps for this board today. Even though I gave out at 18 I set a PR for pull-ups so I can't complain...

 

[I-tallionStallion]

Haha no problem

Next time you don't finish the twenty do not rerack and finish it. There is no need for that.

Keep the eating up. Are you doing fast carbs after you workout? Get some Carbogain and have a scoop after your workout. Until you get it gatorade is good.

If you stall next time we will have to adjust the diet a bit.

Great job with the pullups!

 

[ProDJ26]

Ended up working out late but finished. Before I started I recieved news that a friend of mine died. That motivated my workout (as crazy as that sounds)

Squats
Warmup - bar 10 reps
95 lbs - 3 reps
135 - 1 rep

Workset 210lbs 1 set 20 reps - Made it to 16 I know Im not supposed to rerack it but I did it anyway as a tribute to my friend next time I wont.


Pullovers
bar 1 set for 20 reps - flet them this time

3 round circuit of pullups, dips and abs

Round 1
Pullups: 20
Dips: 22
Abs: 30

Round 2
Pullups: 12
Dips: 20
Abs: 30

Round 3:
Pullups: 10
Dips: 18
Abs: lost count probably did between24-34 lol

Yup Im using Carbogain after my workout. My wing hates the taste but it doesnt bother me lol. The milk finally caught up with me yesterday...

 

[I-tallionStallion]

Next time you go do 205lbs. Go until you hit all 20 in a row and then go up 5 pounds.

Carbogain is good with gatorade. Pretty tasty.

I'm very sorry about your friend dying. That's tough man. I hope everything is all right. Prayers to you man. Do what you have to do and when your ready hit the gym.

 

[ProDJ26]

Haven't logged in ahwile...

I was on vacation last week in florida but I did workout. I have barely been eating and just got back into it yesterday. Energy was low (probably from not eating) but I finished the workouts.

This is what I did yesterday:

Squats
Warmup - 65lb 10 reps
95 lbs - 3 reps
135 - 1 rep

Workset 205lbs 1 set 20 reps - video speaks for itself :rollseyes:
didn't finished but could barely stand afterwards


Pullovers
bar 1 set for 20 reps -

3 round circuit of pullups, dips and abs

Round 1
Pullups: 20
Dips: 22
Abs: 40

Round 2
Pullups: 15
Dips: 22
Abs: 40

Round 3:
Pullups: 12
Dips: 17
Abs: 40 (Felt like I was dying this set lol)

oh and heres that video:

http://www.youtube.com/watch?v=hMqY-KQIIpA

 

[Flyer]

good to see you back.

re: 20 rep squat. next time: YOU STAY UNDER THE BAR TILL YOU FINISH THE SET OR FAIL, no wimping out!!

 

[I-tallionStallion]

re: 20 rep squat. next time: YOU STAY UNDER THE BAR TILL YOU FINISH THE SET OR FAIL, no wimping out!!

You looked good man...But next time hold the weight, grunt...scream if you have to. You have one goal when you go in, you looked tired, but you could have made it man. I wish I was there to yell at you. I was looking at the youtube video thinking you were going to get it!

Good depth on the squats btw. Looks great!

Start eating again obviously, or you'll never make it to 210lbs

 

[ProDJ26]

I've decide to take only 2 weeks off from super squats

In the mean time I reverted back to doing Ripptoe.


Yesterday was:


Squats
1x5 bar

1x3 95lbs

1x1 135lbs

1x1 185lbs

1x1 225lbs

Workset 2x5 240lbs

http://www.youtube.com/watch?v=lTRRgDadQlU&feature=channel

*Felt really good so felt like pushing that last set with a bit more weight*
1x5 285lbs

http://www.youtube.com/watch?v=FIQMjnx2M6o&feature=channel



Bench

Warmups

1x6 Bar

1x3 95lbs

1x1 105lbs

1x1 135lbs

1x1 155lbs

3x5 205lbs

Really only did three reps on the last workset of bench. Trying to increase it


Deadlifts

1x8 185lbs

1x3 225lbs

1x1 245lbs

1x1 275lbs

1x5 325lbs http://www.youtube.com/watch?v=D5cWFi07K0E&feature=channel_page

Weighted Dips
Bodyweight + 62lbs 2x12

Think I might follow in your footsteps Stallion doing super squats every two weeks. My eating has been HORRIBLE :crying:

I'm getting a little bit bigger size but not really gaining any weight.
(It the eating of course) Its very hard to drink the shakes now as my stomach doesnt like them. Been pigging out on McDoubles as a beef source.

Eating mainly has been:

Meal 1- 3 scoops whey, 4 eggs, 2 bananas, 2 cups milk
Meal2 - 2 McDoubles, 2 bananas, 2 cups milk
Meal 3 - 2 scoops whey, 4 eggs
Meal 4 - 100grams Carbogain, 2 Scoops Whey, 1 scoop Creatine

Thats pretty much been it. And add about half gallon of water.
Anybody know how to add background music to the youtube videos? Theres suck ***

 

[ProDJ26]

Guess I punked out on super squats because after looking what I logged the last time I had no clue that I made a 15lbs jump in weight lol.

Squats
1x8 bar

1x5 95lbs

1x3 135lbs

1x1 185lbs

1x1 225lbs

Workset 255lbs
1st set was for 8 reps at 245lbs felt I could do more so I added 10lbs

2nd set was for 6

and the last one was for

My last set with my wingman told him to back up lol

Military Press 3x5 at 120lbs

Barbell Row 3x5 at 160lbs - felt like I could of gtten lower but thats what the video is for: http://www.youtube.com/watch?v=CWInp72yYoc

Pull-ups 2x12
I had alot of energy during that workout (NO IDEA WHERE IT CAME FROM)

 

[ProDJ26]

"Ive been lifting!!!" No really I have.... set some PRs too

Last Week was only two sessions:

ATG Squats - 290lbs 1x7

Bench - 230lbs 1x5

Pull-ups - 20 reps PR

Military Press - 115lbs 1x7 PR

Dips - 22 reps PR

Deadlift - 335lbs 1x6 PR

This week I'm back on Super Squats. Was able to only get 3 gallons of milk.....

 

[I-tallionStallion]

Squats and Deadlift videos looked good!

290 for 1x7? That's some mean squats. Keep lifting man. How much you weigh now?

 

[ProDJ26]

still stalling between 160-165lbs

 

[ProDJ26]

Well I havent been doing the squatrs and milk (FINALS WEEK) but I did set some PRs over the last couple weeks. Haven't really been drinking any shakes as much Probably about 2 a day. (morning and post-workout)

The past two days I stuffed myself at the local "All you can eat"

But heres what I've been eating:

Wake-up meal:
2 scoops whey

Breakfast (30mins after wakeup)
6-8 whole eggs
2 cups oatmeal
orange
1 2 cups milk

Meal 3
Tuna
2 bananas
Some other Carb*

Pre-workout
1 cup oatmeal
1 scoop Creatine
veggies (usually spinach or broccoli)
2 bananas
2 cups milk

Post Workout
1 scoop Creatine
Carbogain
2 scoops whey

Post Workout #2 (30mins after post workout
2-3 baked Potatoes
Beef or Steak
Veggies

Before Bed:
1 cup Cottage Cheese
1 can tuna

Usually I'll snack on raisins and about 2-3 peanut butter sandwiches during the day. I haven't been keeping track to be honest but I'm guessing anywhere from 3300-3800 cals a day. Here's todays workout:

This is basically what I've been doing, only twice a week and one set each exercise
Standing Military Press 85lbs 5 reps PR

Squat - 300lbs 5 reps

Bench - 230lbs 5 reps

Pullups 22reps

Barbell Rows - 155lbs 3 reps (poor form, gonna lower it)

Deadlifts - 340lbs 5reps PR

Weighted Dips - 45lbs

I'll include videos as soon as I find my USB cable lol

 

[ProDJ26]

videos will be up in the morning

 

[ProDJ26]

Hey guys back into the routine. Yours truly was on a lil vacation and lost ALOT of lbs. No worries as I'll have everything back by the end of this year.

I never did upload those videos so go to www.youtube.com and search
for my screen name. (Prodj26)

I went back to the gym last week on a guest membership at Planet Fitness.
(Sucked Balls) :thumbs down: Couldn't do Squats or Deads. Iwent at the campus gym today and did a full body routine. All sets were 3x5

Squats - 185lbs
Bench - 155lbs
Barbell Row - 95lbs
Dips (only did 2 sets, 1st set - 12reps, 2nd set 7reps)

Deadlift -135lbs VERY AWKWARD. KEPT GETTING CRAMPS THROUGH THE WHOLE SET

Pull-ups - 1 set of 10 (Left Foot kept Cramping up bad.)

I ended the set early because I kept getting cramped up all over. No excuses...Pretty dissapointed in all the strength that I lost. But I should be back to full strength in a couple weeks.

 

[CarlitosWay]

I rarely see this but your squat form is pretty much perfect. Looks like you were built to squat deep and efficiently do so.

As for your routine have you tried giving an upper/lower body split a shot something like westside for skinny bastards is great http://www.defrancostraining.com/articles.html

Some will say other wise, yet in my opinion full body workouts/routine are great for fat loss and burning a **** load of cals in a session. Yet as far as efficiency in regards to getting the best muscle and strength gains, I think they pale in comparison to say a real good upper/lower body routine, push/pull or bodybuilding split....*throws flame suit on*

 

[ProDJ26]

thanks, Squats happened to be my favorite exercise...

It's funny you say that because I'm thinking of doing a good upper/lower split routine. I'm still wanting to do the Power Cleans. After reading back through my post thinking of doin Super Squats again.

 

[Fuglydude]

Ya, gotta agree you've got solid squat form. Very clean and stable through out.

Powercleans are great for bringing your deads up, and will probably help w/ squats too. Just make sure you have good form. It can take a while to learn and get a feel for them. They're great at teaching your neuro-muscular system how to explode and generate a tremendous about of power.

You have pretty good strength for your size... I'm coming down from 180 to the 165 range, and although I think I can take your deadlift (recent 1 RM of 455 at 173 lbs BW), you can more than likely destroy me on squats. I think cleans, weighted chin ups and some heavy kroc rows would go a long way in getting you close to a 500 lb deadlift!

Awesome journal by the way. Keep it up!

 

[ProDJ26]

Here we are a year later still haven't reached my goal but my persistence and dedication will pay off. I'll start by saying yesterday's eating was horrible 3600 cals total. For me that's horrible. I'm looking to put as much mass as possible this summer hopefully I'll go from 160 to 175-180ish
atu size of 5'8 that'll be a good fit.

I'm postin my diet/maxes by this weekend

 

[ProDJ26]

Wow I'm actually surprised at how my muscle memory kicked in even though I took a year off. Here's my stats:

Height: 5'8"
Weight: 150lbs

Maxes

Squat 240lbs x 5
Bench 225lbs x 3
Deadlift 315lbs x 3