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Old 12-21-2009, 09:08 PM   #11
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Default WEEK 1- day 1

WORKOUT- BENCH DAY
Bench-115x5, 135x5, 145x5, 155x5, 165x5*
Front Squat-45x5, 95x5, 135x5, 135x5, 135x5 **
Row-115x5, 135x5, 155x5, 155x5, 155x5***
Pec Dec-120x10, 180x10, 180x6(or8???)
Cable Curl-85x10, 115x8, 115x6
Machine Crunches-155x10, 170x12

NOTES
*went heavier than calculator said. 165x5x3 was my last work sets from previous workout. 165 was fairly easy today. A note that my breaks were very short, like a minute, compared to my usual 3 minutes becuase it was such light wieght and i was bored.
**Forgot i wasnt doing 3x5. next week ill go for 135x8x3. Wieght was pretty easy. it hurt my shoulders/arms like hell where it was resting. i assume ill get used to the bar there. my quads are still burning like hell though.
*** Not sure about my form on this. Its pretty strict. Not sure if how strict to go with it.
*Talked to the guy whos giving me the bench. He's giving me a ton of stuff.
-a bench with incline
-a real bar (mine only wieghs like 40lbs)
-a bunch of plates
-a wieght rack (im getting another one for christmas)
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Old 12-21-2009, 09:18 PM   #12
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Originally Posted by JBlack16 View Post
In!!! And I can see progress Kman in the pics! Your doing a damn good job! Keep it up!
thanks man, means a lot... im a little bigger, definately fatter
the real gains have been in strength. also my legs went from like 20 to nearly 23 (although they still need a ton of work)


RANDOM NOTE
in that hat i was wearing i felt bad ass. if i remember i will start using it while i lift (just to be a total dumbass)

I just did the math. I gained 13 lbs of lbm so far, which means half of gains in fat [. Still pretty good damn progress.

thanks jblack for making me think to do this

Someone remind me. when its time to break 400 deadlift, i must wear that hat that i was wearing in pics. it would be funny for me, just try to somehow remember
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Old 12-21-2009, 11:41 PM   #13
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Nice workout man, I feel like you are going to be able to outdo the calculator a lot, that is pretty slow progression and I think you will fly past it.

That is awesome to be given all of the stuff, sweet deal. Awesome workout, the new workout looks great keep working hard.
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Old 12-22-2009, 03:48 AM   #14
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You have certainly put on quite some size since you first popped into grim's thread in bb.com. nice work.
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Old 12-22-2009, 05:39 AM   #15
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Keep at it Kman
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Old 12-22-2009, 09:05 AM   #16
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I agree with Jwood. Sometimes calculators actually hinder guys like you. Don't be afraid to smash that sucker.
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Old 12-22-2009, 10:48 AM   #17
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I think you should make it a goal to beat the calculator each week, turn it into a competition between you and the calculator, I know you can do it!
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Old 12-22-2009, 12:24 PM   #18
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Quote:
Originally Posted by kitarpyar View Post
You have certainly put on quite some size since you first popped into grim's thread in bb.com. nice work.
thanks a lot. i like to think so. lately that hasnt even been my goal, but its still nice

Quote:
Originally Posted by nighttrain View Post
Keep at it Kman
will do

Quote:
Originally Posted by jwood View Post
Nice workout man, I feel like you are going to be able to outdo the calculator a lot, that is pretty slow progression and I think you will fly past it.

That is awesome to be given all of the stuff, sweet deal. Awesome workout, the new workout looks great keep working hard.
yeah man... im so pumped to get all that stuff for FREE!

Quote:
Originally Posted by BendtheBar View Post
I agree with Jwood. Sometimes calculators actually hinder guys like you. Don't be afraid to smash that sucker.
Quote:
Originally Posted by jwood View Post
I think you should make it a goal to beat the calculator each week, turn it into a competition between you and the calculator, I know you can do it!
REGARDING THE CALCULATOR I really need to deload deadlift and the calculator almost forces me to do so. Also, not sure if you noticed, but i put in slightly higher 1rms than my real 1rms.

If i could follow the calculator's progression it would- add 45 to my bench (put it up to 245)
and my deadlift at 400.
* these are estimated 1rms based on where my 5rm would be at the end of this.

What about a progression like this instead????
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Old 12-22-2009, 03:49 PM   #19
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Personally I think spending a week at 50% might actually cause a strength loss. I would rather see you run the last 3 weeks and drop the first couple. Somehow if you could do a 4 week cycle and test your max at the end, then re-set.
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Old 12-22-2009, 03:59 PM   #20
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Personally I think spending a week at 50% might actually cause a strength loss. I would rather see you run the last 3 weeks and drop the first couple. Somehow if you could do a 4 week cycle and test your max at the end, then re-set.
sorry to say, but i have no clue what your saying.

are you refering to the new pictures or the old ones.

my last 3x5 was at 165 (a few weeks ago, becuase i maxed last week). this being said according to the new chart i would be benching 169 (170) next week. that would be a new pr for 5 reps.

im confused with what your saying.
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