Wednesday/Max-Effort LowerBody:

Front Squats:
45lbs x 10
135lbs x 5
157lbs x 5
167lbs x 4 x 5

Deadlift:
135lbs x 5
225lbs x 5
270lbs x 5
280lbs x 2 x 5 (Felt extremely heavy, had a hard time locking out)

Leg curls:
70lbs x 4 x 8

RDLs:
135lbs x 10
160lbs x 10
180lbs x 10

Lunges:
27.5lb DB x 4 x 10/leg

Random Ab shit
idk.

Friday/Repetition Day:

BenchPress:
45lbs x 15
90lbs x 10
95lbs x 3 x 15*

Skullcrushers:
10kg+bar x 2 x 10
10kg10lbs x 1 x 8
15kg x 3 x 10**
15kg10lbs x 1 x 8**

DB ShoulderPress:
27.5lbs x 3 x 10
22lbs x 10***

Lat Pulldowns:
80lbs x 4 x 10

Dips:
BW x 4 x 10

Thick Bar DB Curls:
22lbs x 4 x 8

Random Ab shit:
idk

*Definitely had more in more, but kept it consistent.
**Guy came and asked if i just started and i lied and said yes. So i did some extra sets of skullcrushers with a spotter.
***I realized my triceps dish out alot of the strength in my shoulder and bench press. When my triceps are fatigued, my OHP and BP suck.

This post has been edited by Kaffatsum: Jun 24 2011, 10:23 PM

@bata: I don't know :/ My bench doesnt seem to increase as well as i had hoped. I'm gonna start doing heavy OHPs again because that seemed to help my bench. It's also probably 'cause i dont eat enough.

@ x-199Tx: thxs man, you guys also motivate me to pull heavy.



This post has been edited by Kaffatsum: Jun 29 2011, 05:26 AM

Tuesday/MaxEffort UpperBody:

Bench:
45lbs x 15
90lbs x 5
111lbs x 5
135lbs x 1
145lbs x 3 x 3 (PR)
145lbs x 10,8 (SpotterUsed)*
155lbs x 8,6 (SpotterUsed)*

DB BP:
44lbs x 4 x 6

Rope FacePulls:
10kg x 15
15kg x 10,10,15 (PR)

DB Rows:
55lbs x 3 x 10 (Felt easy, will increase next time)**

Seated Rows:
88lbs x 10
99lbs x 3 x 10 (Felt easy, but forearms were tired after last set)

Dips:
3 x 10

Decline Situps:
5kg x 3 x 10

*Guy came over and asked me how many reps i can do and i said between 3 and 5. He was like, "you wont feel the burn!" and made me do more reps XDD
**Used strict form, deep pull and no jerking.

This post has been edited by Kaffatsum: Jun 29 2011, 05:30 AM

Thursday/Max Effort LowerBody:

Deadlifts:
135lbs x 5
180lbs x 1
225lbs x 1
270lbs x 1
290lbs x 3 x 5 (Felt a rounded back during last few reps)

Front Squat:
45lbs x 5
135lbs x 5
180lbs x 1
135lbs x 2 x 5

Leg Curls:
60lbs x 10
70lbs x 8
60lbs x 8

RDLs:
135lbs x 8
180lbs x 6
225lbs x 6

Lunges:
33lbs DBs x 3 x 10/leg

*Was feeling weak after deadlifts. They were heavy but doable.

@ x-199Tx: My preworkout supp. consists of food (usually rice) before i get on the bus, sleeping on the bus, and being really pissed off when i wake up. P

Seriously, i dont take any supplements as stated in my very first post. I usually listen to music while im working out though.

Saturday/Repetition Day:

OHP:
45lbs x 15
67lbs x 5
85lbs x 5
95lbs x 3 x 5
100lbs x 3 (PR)*

Bench Press:
90lbs x 15
100lbs x 15,10
11lbs x 10

Skullcrushers:
10kg+bar x 10,10
15kg+bar x 8
10kg+bar x 8

DB ShoulderPress:
30lbs x 15,10,10

LatPulldown:
100lbs x 3 x 10

Dips:
3 x 10

Tuesday/Max-Effort Upperbody:

DB BenchPress:
44lbs x 4 x 8*

Rope Facepulls:
15kg x 10
20kg x 3 x 10*

Seated DB ShoulderPress:
30lbs x 10
44lbs x 6,8,8 (spotter on last 2 sets)

DB Rows:
66lbs x 8,8,8,10**

Seated Rows:
100lbs x 10
110lbs x 10
121lbs x 10

BenchPress***:
90lbs x 10
111lbs x 1
135lbs x 1
145lbs x 2 x 8
135lbs x 8
90lbs x 10

*Felt light, need to increase weight.
**Worked on form and deep stretch, either way it felt light. No jerking.
***BP was shitty, should've done it first but 3 guys were using it.... oh well.




This post has been edited by Kaffatsum: Jul 7 2011, 08:20 PM

Thursday/MaxEffortLowerBody:

Deadlifts:
135lbs x 8
225lbs x 5
270lbs x 1
295lbs x 5*

Front Squats:
135lbs x 5
157lbs x 5
180lbs x 3 x 5

Leg Curls:
60lbs x 3 x 10**

Lunges:
33lb DBs x 2 x 10/leg
37.5lb DBs x 10/leg

RDLs:
135lbs x 10
180lbs x 10
225lbs x 10
225lbs x 8

*Definitely had more in me.
**Feel the burnnnn.. lol

This post has been edited by Kaffatsum: Jul 7 2011, 08:20 PM

Friday/RepetitionDay:

Bench:
45lbs x 15
67lbs x 5
90lbs x 1
95lbs x 20,15,13

Skullcrushers:
10kg+bar x 10
10kg10lbs+bar x 3 x 8

DB ShoulderPress:
33lbs x 15,10,10 (PR)

LatPulldown (palms facing me, medium width):
100lbs x 10
120lbs x 2 x 10

DB Curls:
22lbs x 8/arm

Dips:
3 x 10

@x-199Tx: for sure. Each each im gonna add 5 lbs. I really wanna deadlift 3pps/315lbs for 5 reps reps

Tuesday/Max-Effort UpperBody:

Bench:
45lbs x 15
90lbs x 5
135lbs x 5
145lbs x 3 x 10*

DB BenchPress:
44lbs x 3 x 6
33lbs x 10

DB Rows:
66lbs x 4 x 10**

Seated Rows:
110lbs x 10
121lbs x 10
110lbs x 10
121lbs x 10

Rope Facepulls:
15kg x 15
20kg x 3 x 15

*Used a spotter
**Felt heavy :/

This post has been edited by Kaffatsum: Jul 14 2011, 07:37 PM

Thursday/LowerBody:

Deadlift:
135lbs x 5
225lbs x 1
295lbs x 1
305lbs x 5*

Front Squat:
45lbs x 5
135lbs x 5
180lbs x 5
190lbs x 8**

Leg Curls:
60lbs x 3 x 10***

RDLs:
135lbs x 10
180lbs x 2 x 10

Lunges:
37.5lb DBs x 3 x 10/leg

*Surprisingly easy for 5 reps, will def. go 310 or 315 next week.
**Used spotter but i think i can go 5 reps by myself easy.
***Easy, increase weight next week.


This post has been edited by Kaffatsum: Jul 16 2011, 03:36 PM

Saturday:

Could not head to the gym due to heading to grandparent's house.
Looks like Tuesday is going to be a long session in order to make up for today :/
Atleast they'll be lots of food today (i hope).

@Jessica-san: haha P I wont be posting another picture for about another 5-6 months so i can see some real progress. But ill consider it XD

Tuesday/MaxEffortUpperBody:

Bench:
45lbs x 15
90lbs x 5
111lbs x 1
135lbs x 6,8,6
145lbs x 5 *

DB BenchPress:
37.5lbs x 10
42.5lbs x 6,8,6

DB Rows:
55lbs x 2 x 12
66lbs x 10,8

Seated Rows:
93.8lbs x 10
110lbs x 10
121lbs x 10
132lbs x 10 (strapped)

Rope FacePulls:
15kg x 15
20kg x 10,10,15

*Spotted but i got 135lbs easy. 145lbs seemed hard though :/
** Tried some OHP and BB Rows but it seemed unbelievably heavy at a low weight. I need to start incorporating them again, maybe on Repetition Days.

This post has been edited by Kaffatsum: Jul 20 2011, 06:23 PM

Thursday/LowerBodyDay:

Deadlift:
135lbs x 5
225lbs x 5
270lbs x 1
315lbs x 3,2*

Front Squats:
45lbs x 5
135lbs x 5
180lbs x 2 x 5
190lbs x 8 (spotted)

Leg Curls:
60lbs x 10
70lbs x 8, 6

RDLs:
135lbs x 10
180lbs x 2 x 10

Lunges:
37.5 x 3 x 10/leg

*Wanted to go 315lbs x 3 x 5 without stopping. But the plates on the bar started falling off 'cause i dont use clips. So i readjusted the plates and hit the other 2.



This post has been edited by Kaffatsum: Jul 24 2011, 11:47 PM

Saturday/RepetitionDay:

Bench:
45lbs x 15
90lbs x 5
100lbs x 20,15,10

OHP:
45lbs x 5
67lbs x 5
90lbs x 2
67lbs x 5 *

Skullcrushers:
10kg+bar x 10
15kg+bar x 3 x 10

Lat Pulldowns:
100lbs x 2 x 10
120lbs x 4
100lbs x 6

DB Curls:
22lbs x 3 x 10

*i NEED to start doing OHPs again.
**im pretty sure i did more, but i cant remember.

Tuesday:

sickkkk D:
checked weight. ive dropped to ~57kg. Sweat ALOT and cant eat due to throat pain.. shit.

This post has been edited by Kaffatsum: Jul 27 2011, 01:28 PM