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Old 05-22-2015, 11:24 AM   #1
jt88899
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Default A Vanilla Gorilla Powerbuilding

Starting my first log ever. Basically doing this to actually keep a training . Some Info on me my current lifts max are 500 squat; 320 bench; and 515 deadlift. age 29 weight 205 height 70" bf% don't know I just make sure abs are some what visible.

year goal 600 deadlift & 365 bench

5/21/2015 Deadlift & Back workout @ home

Deadlift
warmup
135x5; 225x5; 315x3; 405x1
work sets
455x3; 455x2/ back off sets 365 3sets x 5reps

Barbell Row
warmup
135x10
workset
185x12; 185x12; 185x12

pull ups bodyweight
5 x 20-10reps
superset
Kroc Rows 70lbs
5 x 29,28,26,26-23

Bi's skipped
had to make dinner for the fam
chicken, rice with lentils and avocado
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Old 05-22-2015, 01:02 PM   #2
big_swede
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Solid!
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Old 05-22-2015, 10:43 PM   #3
BravenFenix
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Join Date: Apr 2013
Location: California
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BravenFenix is a lifting beastBravenFenix is a lifting beastBravenFenix is a lifting beastBravenFenix is a lifting beastBravenFenix is a lifting beastBravenFenix is a lifting beastBravenFenix is a lifting beastBravenFenix is a lifting beastBravenFenix is a lifting beastBravenFenix is a lifting beastBravenFenix is a lifting beast
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Wow. You have gotten that strong without even tracking things. That's impressive.
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Gym Lifts: 358x4/205x4/390.5x4 @168-172lb
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Training Log: http://muscleandbrawn.com/forum/show...918#post517918
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Old 05-26-2015, 10:45 AM   #4
jt88899
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BravenFenix
Thanks. I always thought I about logging my workouts just never did.

By the way for anybody who may be reading my log if you have any suggestions on my workouts I'm open to listen lately been my deadlift has been a struggle so I'm focusing on this.

5/23/15
Shoulder press
warmup; barx10, 95x10, 135x5, 155x2
work reps; 190x5, 190x4, backoff 160 2x8
laterals
20's x 15, 27.5's x 10, 35's x 8
face pulls
100 3 x 20

bis
Hammer Curls
55's 3x10
Standing Curls
40's 3x10

Tris
Dips
50lbs 3 x 12
Pushdown
150lbs 3 x 15
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Old 05-26-2015, 10:52 AM   #5
jt88899
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5/24/2015

Squat Day

walk for 5 min/ foam roll for 5 min / box jumps 3 x 5 24"

Squat
warm up barx10 , 135x10, 225x5, 315x3, 365x2, 405x1, 435x1
work set 465x2, back off 405 3x4

Power Shrugs
405lbs 3x5
superset
Box Jumps
36" 3 x 5

Leg Curls
120lbs 3 x 15-20

Hack Squat
6 total plates 3 x 15

Calf Raises
8 total plates 3 x 20+
superset
Ab Roller
3 x amrap
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Old 05-27-2015, 08:11 AM   #6
summersjs
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Wow man all your lifts are where I want to be at my end state. How long did it take you to get there? Any supplements you can recommend and or training program? Thanks!
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Old Yesterday, 05:24 PM   #7
jt88899
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summersjs

To be honest I Started lifting in prison. I'm not glorifying prison either but I meet a lot of big and strong dudes in there Hell I would call inmates who have weights the true PowerBuilder's of this time. So I had 1.5 years with weights and 1.5 years without weights but did tons of calisthenics. Then hit the weights when I got out and been very consistent in building muscle and strength.

Some Advice on training make sure you eat 80% healthy foods most important whether your bulking or cutting. Limit fast food restaurants learn to cook. Find any Training program and stick with it for 6 months use anything by Steve Shaw, programs like 531 and Cube method are good (I've never used them as of yet). Supplements I take Protein 2 scoops a day, creatine once in awhile, fish oil, multi, and Caffeine. Get 7-9 hours of sleep if you can too.

Good luck on your journey for strength and size brother.
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Old Today, 09:18 AM   #8
jt88899
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5/27/15
Bench and Tri's day

Warm up 10 mins with band stretching and shoulder mobility

Bench Press
warm up: barx10, 95x5, 135x5x 225x3, 255x2, 275x1
Work set: 295x2, 295x2 back off set 225xamrap

DB Seated Shoulder Press
warm up: 50'sx12
Work Set: 90's 3x8

Dips
Warm up: Bodyweightx20
work set: 90 3x10

Lateral raise
work set: 20x15, 27.5x12, 35x10

Close Grip Bench
work set: 185 3x10

Incline Flies
work set: 50x12, 60x10, 60x10
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Old Today, 09:26 AM   #9
jt88899
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5/28/15

Deadlift Day
warm up: 135x10, 225x5, 315x3, 405x3
work set: 460 3x2

Chest supported Rows
work set: 3platesx15, 3.25 3x10

Pull ups
work set: 2x12

Pull Down
work set: 3x12-15 170lbs

Machine Rows
work set: 100lbs 3x12

Standing Curl:
work set: 50lbsx8,6,6

Hammer Curl
work set: 50x10,9,8
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