ZisDeadBaby personal log.

[ZisDeadBaby]

Age: 19
Weight: 195
Height: 6'2
Training time: 6 months

ATG squat: 235lbs
Deadlift: 315lbs
Bench Press: 155lbs
Overhead Press: 145lbs

Training Progress from 17/2/09 to 09/06/12

Squat: 235 ---> 330
Deadlift: 315 ---> 430
Bench 155 ---> 230
Overhead Press: 145 ---> 185
Pullups: 0 ---> 26

 

[ZisDeadBaby]

Feb 17/09

Leg Day. Didn't feel like doing my normal leg day today, so I did some heavy single (heavy for me) squat work and cut a little of the other shit.

Back Squats

135 x 12 (warmup)
185 x 5
190 x 5
205 x 5
225 x 1
225 x 1
225 x 1
225 x 1
225 x 1
225 x 1

Leg Curls

145 x 8
145 x 8
145 x 8

Stiff Legged Deadlift (Dumbbells, each hand)

70 x 12
70 x 12

 

[ZisDeadBaby]

Feb 18/09

Chest/Triceps day. Had a lot of energy today so I had a pretty awesome workout.

Barbell Bench Press

115 x 12 (warmup)
135 x 5
140 x 5
145 x 5
150 x 5 On this set I was barely able to get it up and had to stop at the 4th rep, rack it, reposition, and go again, and I got it.

Barbell Incline Bench

120 x 8
125 x 8
130 x 8
130 x 8

This is the first time I have done 130 for 8 on the incline and it wasn't overly difficult.

Close Grip Bench

125 x 5 This was way too heavy for me today for some reason.
120 x 6
120 x 6
120 x 6

Dumbbell Flyes (Dumbbells, each hand)

25 x 10
25 x 10
30 x 10
30 x 10
30 x 8

 

[Zerocrew1984]

Fucking bodybuilder!

 

[ZisDeadBaby]

Fucking bodybuilder!

You play WAR or just like the av?

 

[Zerocrew1984]

what is war? I just like the av... lol.

 

[ZisDeadBaby]

what is war? I just like the av... lol.

lol k

 

[MatterOverMind]

Read this.

 

[ZisDeadBaby]

Read this.

OK, read it. I got from it that split training is bad, pyramiding up and down is bad, volume is bad, isolation is bad.

But essentially I am just really doing a push/pull/squat with a shoulder day and isolation at the end of my workouts, would you not agree? Is isolation exercise really that horrible and deterrent of progress? So I would think the only horrible thing I am doing is pyramiding my main lifts. My heavy compounds are all still there and I just supplement them. I would like more of an opinion than reading your long suggested list, i.e. pick apart what I am doing and tell me your opinion on why I am an idiot.

 

[ZisDeadBaby]

"My goal is to firstly compete in power lifting here in Ontario sometime in 2010, and secondly to try and simply get bigger and bigger while increasing cardio so when I can afford to get back into boxing/bjj I can excel.

Max lifts:
Deadlift: 315lbs
Bench Press: 155lbs
Overhead Press: 145lbs
Bent Over Row: 160lbs"

Your program doesn't fit your stated goals.

But how doesn't it? I am still increasing weight and working my squat, bench, and deadlift on a consistent basis... you guys advocate the p/p/s, but how is what I am doing much different except I add a shoulder day and some isolation that (imo) isn't hurting?

 

[ZisDeadBaby]

Day off. 15 minutes of HIIT and 1 hr in the pool swimming.

 

[ZisDeadBaby]

Feb 20/09

Back Day. Pretty decent day overall. Got PR on my deadlift but upper is lacking.

Deadlifts

135 x 15 (warmup)
225 x 10
285 x 5
315 x 3PR
315 x 3PR

Rack Pulls

5 x 1 Too tired for rack pulls after heavy triple of deadlift

Chinups

Bodyweight x 6
Bodyweight x 6
Bodyweight x 6

Bent Over Rows, Palms Up.

115 x 10
115 x 10
115 x 10

Curls (Yes, Curls. Dumbbells, each hand)

40 x 8
40 x 8

Lat Pulldown

115 x 8
115 x 8
115 x 8

 

[ZisDeadBaby]

Feb 23/09

Squats

135 x 12 (warmup)
205 x 5
205 x 5
205 x 5
205 x 4
205 x 3

Stiff-Legged Deadlift

135 x 10
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5

Hang-Cleans

115 x 4
115 x 4
115 x 4
115 x 4

 

[ZisDeadBaby]

self spam.

 

[ZisDeadBaby]

I'd appreciate feedback on the new program if anyone wants to chime in and tell me it's shitty or w/e.

Feb 24/08

Bench Press

135 x 8 (warmup)
145 x 6
145 x 6


Dips - I can't do real, deep dips for shit. It hurts my shoulders and I am a weak little bitch. Had to improvise the 2 x 10.

Bodyweight x 5
Bodyweight x 5
Bodyweight x 5
Bodyweight x 5
Bodyweight x 5


Overhead Press (Decline bench was occupied by tools for 45mins)

115 x 4 (too heavy for 6)
110 x 6
110 x 6

Upright Row

95 x 10
95 x 10

 

[ZisDeadBaby]

Feb 26/09


Deadlifts

135 x 12
275 x 5
275 x 5
275 x 5

Bent Over Row

135 x 6
135 x 6
135 x 6
135 x 6

Glute-Ham Raise

Bodyweight+45 x 10
Bodyweight+50 x 8
Bodyweight+50 x 8

Lat-Pulldown

130 x 5
130 x 5
130 x 5
130 x 5
130 x 5

Barbell Curls

65 x 8
65 x 8
65 x 8

 

[ZisDeadBaby]

March 1/09

Terrible overall day. I was hung over as shit and very tired. I tried to do leg day today but I couldn't even do 5x5 of 215.


Overhead Press

110 x 5
110 x 5
110 x 5
110 x 5

Front Lateral Raise (dumbbells, each hand)

40 x 6
40 x 6
40 x 6
40 x 6

Upright Row

105 x 5
105 x 5
105 x 5
105 x 5

Seated Calves

140 x 12
140 x 12
140 x 12
140 x 12

Cable Crunches

100 x 8
100 x 8
100 x 8

 

[ZisDeadBaby]

March 02/09

Leg day today. I don't know why but I just keep feeling shitty on my squats. I actually wanted to do legs yesterday but the urge to squat was even worse than today. But I am still putting weight on all my lifts.

Back Squats

135 x 12
185 x 5
190 x 5
205 x 5
230 x 1

Stiff-Legged Deadlift

190 x 6
190 x 6
190 x 6
190 x 6

Hang Cleans

120 x 4
120 x 4
120 x 4
120 x 4

Leg Curl

155 x 6
155 x 6
155 x 6
155 x 6

 

[ZisDeadBaby]

Terrible fucking day.

Dips

Bodyweight x 6
Bodyweight x 6
Bodyweight x 6
Bodyweight x 6
Bodyweight x 6

Incline Bench (PR, never have done 135 on the incline)

135 x 6
135 x 6
135 x 6
135 x 6

Flat Bench

135 x 1 *This was after 30 minutes of waiting for it. FUCK. I then walked down to my BIGGER gym because I felt like I should try dumbbells instead and they were all in use at my small gym.

Flat Bench (dumbbells, each hand)

60 x 6
60 x 6
60 x 6
60 x 6

Triceps Pushdown

115 x 12
130 x 8
130 x 8
130 x 8

 

[ZisDeadBaby]

double...