11/5/07

Hack Squat - 10x175; 10x175; 10x175
(ss) Deadlift - 10x255; 10x255; 10x255
(ss) Calf Raise - 50x100; 50x100; 50x100
Bench Press - 10x200; 3x230; 10x185; 10x185
(ss) Pull-up - 8xbw; 8xbw; 8xbw
(ss) Shoulder Press - 10x(50x2); 10x(50x2); 10x(50x2)
Bicep Curl - 9x(55x2); 10x(50x2); 8x(50x2)
(ss) Dip - 12xbw; 12xbw; 12xbw
(ss) Stiff-leg Deadlift - 10x110; 10x110; 10x110
Decline Weighted Crunch - 30x50; 30x50; 40x50
Deadlift - 1x375; 1x375

I was feeling pretty good at the end of the workout, so I added 5 lbs to my max deadlift and did two single sets.

Played 6 games of volleyball and went 3-3.

11/6/07

Ran 5 miles outside.

It is starting to get colder now. Was 30 degrees for the run today. Once the snow starts to fly I will probably be doing most of my running indoors until spring.

I had my right calf cramp up while I was sleeping last night. That is the 3rd night my right calf has cramped up on me in the last month. All 3 times have been nights I have played volleyball. Anyone know any tricks to avoid these?

11/7/07

Ran 5 miles outside.

I took a look at the timeline to the marathon and I am going to have to start my program on that a little sooner than I thought. It is going to end up overlapping my bulk period a little. My current plan is to continue to bulk through mid January. I will be starting my marathon training program beginning of December. Longest run until mid January is only 8 miles. Mid January I will switch to a cut as I continue the marathon training. Once I reach an ideal body fat % I will go with a maintenance diet through the marathon, which is on June 21.

11/8/07

Lunge - 10x100; 10x100; 10x100
(ss) Deadlift - 10x255; 10x255; 10x255
(ss) Calf Press - 15x225; 20x225; 30x185
Inclined Bench Press - 6x165; 10x145; 9x145
Declined Bench Press - 9x200; 9x200; 8x200
(ss) one arm Standing bent-over Row - 10x70; 10x70; 10x70
(ss) Fly - 10x(35x2); 10x(35x2); 10x(35x2)
Lateral Raise - 10x(25x2); 10x(25x2); 10x(25x2)
Chin-up - 8; 8; 8
(ss) Lying Tricep Extension - 10x(45x2); 10x(45x2); 10x(45x2)
(ss) Stiff-leg Deadlift - 10x120; 10x120; 10x120
Leg Raise - 20; 20; 20

Drex, you flat rock dude.......Keep up the good work.....

Journal is ROCKEN right along.........




Best wishes to you, young man.




Chillen

Thank you Chillen.

No problem I got my eye on you!

11/9/07

Ran 5 miles outside.

Keep up the good work, man!

Thank you Karky.

Have you had any significant statistical changes yet apart from the increases in your lifts?

11/10/7

Weight 8:00AM - 204.2

Hey NBS 4life, well, so far I have gained 5.4 lbs in the 4 weeks of my bulk. I think most of it is muscle and most of it is in the legs. I hadn't done much for leg work prior to this routine. I haven't noticed much change in my upper body, although my bench press has started going up again where it had stalled out and even declined some while I was trying to lose weight. Overall the bulk is going pretty good. I am hoping once my legs catch up I might start seeing a little faster gains in the upper body. Strength in all the exercises in the routine is definately improving though.

I am doing my workout in the morning today since I am heading out of town for the rest of the weekend as soon as I am done. I will update this post with the results later.

Hack Squat - 10x180; 10x180; 10x180
(ss) Deadlift - 10x255; 10x255; 10x255
(ss) Calf Raise - 25x185; 20x225; 25x225
Bench Press - 10x200; 3x230; 10x190; 10x190
(ss) Pull-up - 8xbw; 8xbw; 8xbw
(ss) Shoulder Press - 10x(50x2); 10x(50x2); 10x(50x2)
Bicep Curl - 9x(55x2); 10x(50x2); 9x(50x2)
(ss) Dip - 15xbw; 15xbw; 15xbw
(ss) Stiff-leg Deadlift - 10x120; 10x120; 10x120
Decline Weighted Crunch - 40x50; 40x50; 40x50

11/11/07

Ran 5 miles outside

11/12/07

Hack Squat - 10x185; 10x185; 10x185
(ss) Deadlift - 10x260; 10x260; 10x260
(ss) Calf Raise - 20x225; 20x225; 20x225
Bench Press - 1x260;10x200; 3x230; 9x195; 10x190
(ss) Pull-up - 8xbw; 8xbw; 8xbw
(ss) Shoulder Press - 10x(50x2); 10x(50x2); 10x(50x2)
Bicep Curl - 9x(55x2); 10x(50x2); 9x(50x2)
(ss) Lying Tricep Extension - 10x(45x2); 10x(45x2); 10x(45x2)
(ss) Stiff-leg Deadlift - 10x120; 10x120; 10x120
Decline Weighted Crunch - 40x50; 40x50; 40x50

I tweaked a muscle on the front of my right shoulder last workout doing dips. It hurt that night and the next day, but felt good today. I re-tweaked it doing bench presses today, so I replaced the dips with a tricep isolation. Also, about 2 mins after finishing my last set of calf raises my left achilles started aching.

Played 6 games of volleyball, went 3-3.

11/13/07

Ran 5 miles outside.

Keep Pushing. Keep Trying. Keep doing your Best.

Why?

Because you FLAT ROCK, and YOU KNOW IT!



Best wishes to you!



Chillen