A Jr Medic's Journey for Size and Strength

[jijin]

13/11/2006 (68.3kg)
Workout A
Superset
Db Incline Bench Press (kg/reps): 17.5/15, 17.5/10+5, 17.5/7+15/5
Cable Seated Row: 45/15, 45/15, 45/9+6

Superset
Db Shoulder Press: 10/15, 10/12+3, 10/12+3
Wide-grip Pullup/Pulldown: 3 set 35/15

Superset
Barbell Close-grip Bench Press: 35/15, 35/15, 35/10+5
High Pull: 3 sets 30/15

Swiss Ball Crunch: 3 sets 12.5/15 x1DB overhead

3 more days to the end of HT1. Gonna need to find a new 4-5 week workout soon

[jijin]

14/11/2006 (67.1kg)

Straight sets
Squats (kg/rep): 82.5/5, 82.5/4+1, 82.5/3+2, 82.5/3+2, 82.5/3

Deadlft shrugs (barbell): 92.5/5,92.5/5, 92.5/2+1 (bad grip), 92.5/3+2, 92.5/2+3(mixed grip)

Superset
Bulgarian split squats (dumbbell): 5 set 27.5/5
Step-up (barbell): 60/5, 60/4+1, 3 sets 60/5

Reverse Crunch (45 degree incline): 3 sets 15/15

felt weak today. The weight didn't feel too bad on the squats, but my legs just can't seem to come up with enough energy to push the weights.
The deadlifts were not too bad, but the grip wasn't great. Will need to work on my grip endurance.

[ParanoidAndroid]

Nice work on the Deads. Do you have any idea what program you're doing next?

[jijin]

hah! I just asked the same thing on your blog. Thinking of either 4 weeks of ST2 or maybe a 4 week TT for Mass program. Haven't quite decided yet

[jijin]

16/11/2006 (67.3kg)
Workout A
Superset
Db Incline Bench Press (kg/reps): 22.5/5+20/5, 20/10, 20/7+2, 20/7+1+17.5/2
Cable Seated Row: 4 sets 52.5/10

Superset
Db Shoulder Push Press: 3 sets 15/6+12.5/4, 15/6+12.5/3
Wide-grip Pullup/Pulldown: 50/7+45/3, 50/8+2, 50/6+4, 50/10

Superset
Barbell Close-grip Bench Press: 42.5/10, 42.5/9+1, 42.5/9+1, 42.5/6+2+1
High Pull: 4 sets 42.5/10

Swiss Ball Crunch: 3 sets 15/15 x1DB overhead

second last day. gotta decide what to do next...

[ParanoidAndroid]

Originally Posted by jijin

gotta decide what to do next...

ST2/ST3. You can never be too strong....

[jijin]

I was actually leaning to ST2, but I'm also tempted to do on of CB's Max your Bench series.. Man decisions decisions

[jijin]

17/11/2006 (67.6kg)

Straight sets
Squats (kg/rep): 52.5/15, 52.5/15, 52.5/8+3+4

Deadlft shrugs (barbell): 65/15, 65/6+3+3, 65/5+4+3

Superset
Bulgarian split squats (dumbbell): 12.5/15, 2 sets 12.5/10+5
Step-up (barbell): 3 set 35/10+5

Reverse Crunch (45 degree incline): 3 sets 17.5/15

finally HT1 is over. gonna have a few days break and I've decided to head on to ST2, which I will start mid-week next week and run it for 5 weeks.

Gains from HT1:2.5kg in 6 weeks

[ParanoidAndroid]

congrats on finishing H1. Enjoy your off week!

[jijin]

Been doing some bodyweight circuits (taken from CB's TT DB-BW Workout) in the morning of the last few "rest" days. Also got a new doorway chinup bar. Have been doing pullups everytime I pass it. I'm trying to do 5 each time I pass it. Hope to build up more reps on the pullups.

Have also started trying to improve on my pistols. Can only do 3 each side, with a little balance issues.

[jijin]

Today's the start of my foray into ST2.

23/11/2006 (66.7kg)
Workout A
Squat(kg/rep): 80/4, 80/4, 85/4, 65/12

Quarter Squat: 90/3, 100/3, 100/3

Superset:
Good Morning: 45/10, 47.5/10
Dynamic Lunge: 45/10, 47.5/10

Planks: 3x60s with 30s rest

First day back after a 5 dya hiatus from the gym. My Squats felt a little weak, but I've come to expect that. the third set of 4 rep squats were a grind. Don't know how I managed to put 82.5kg for 5 reps in HT2 a week or so ago. Ahh well. Quater squats at 90kg felt really light, even 100kg weren't too bad. I wonder if I am going deep enough...

Nutrition wise: I was eating 3500kcal per day for the last 5 days and my weight started creeping down a bit, so I guess that 3500kcal was my baseline. I've decided to bump my WO day cals to 3900. We'll see in two weeks how much lean mass I'll put on.

[jijin]

24/11/2006 (66.7kg)

Workout B
Superset:
BB Bent-over Row (kg/rep): 65/4, 65/4, 60/8, 55/12
BB Bench Press: 65/4, 65/4, 60/8, 55/11+1 (11th rep felt like almost failing, rested a couple of seconds and finished the last rep)

Superset:
Chin-up (additional weight, kg/rep): 10/4, 10/4, BW/7+1+45/4(pulldown)
DB Shoulder Press: 17.5/4, 17.5/4, 12.5/12

DB Upper Body Russian Twist: 5/6, 10/6

[jijin]

27/11/2006 (67.8kg)
Workout C

Deadlift(kg/rep; overhand grip): 92.5/4, 92.5/4, 95/4, 70/12

Rack Deadlift (mixed grip): 3 sets 120/3

Superset:
Bulgarian split squats (2xDB): 2 sets 20/10
Back Extension: 2 sets 15/10

Hanging leg raise: BW/6, 10/6

Extra workout:
Front squats: 5 sets 40/5
DB holds : 2x22.5/30s

Rack deads were tougher than I thought, especially the first rep. Did the front squats because I had time to kill. This workout was a lot shorter than I expected.

[ParanoidAndroid]

Nice pulling. I like the front squats as an "extra"!

[jijin]

Workout C has so far been the most tiring workout so far. the 3 minute breaks kept me fresh through most of my lifts. By the end of the first two workouts, I didn't really feel as tired as I did in any of the HT1 workouts

[jijin]

28/11/2006 (67.4kg)
Workout D

Superset
BB Push Press(kg/rep): 45/4, 45/4, 40/8, 35/12
Wide-grip Pullup: BW+2.5/4, BW+5/4, BW/8, 45/12 (pulldown)

Superset
DB Incline Bench Press: 25/4, 25/x+22.5/4, 17.5/12
Cable Seated Row: 62.5/4, 62.5/4, 45/12

DB Upper Body Russian Twist: 10/6, 10/6

Extra Work (just for fun):
Towel Curls: 3 sets 10/8

Today I was quite happy with my performance on the pullups, especially as I was able to do 8 reps full pullups. I'm pretty sure I could have done one or two more pullups. Now my goal is to ge to be able to do 12 BW pullups

[jijin]

30/11/2006 (67.6kg)
Workout A
Squat(kg/rep): 85/4, 85/4, 85/4, 67.5/12

Quarter Squat: 115/3, 115/3, 115/3

Superset:
Good Morning: 50/10, 50/10
Dynamic Lunge: 50/10, 50/10

1 Leg Plank: 3x30s per side with 30s rest

[jijin]

1/12/2006 (67.7kg)

Workout B
Superset:
BB Bent-over Row (kg/rep): 67.5/4, 67.5/4, 62.5/8, 57.5/12
BB Bench Press: 67.5/4, 67.5/4, 62.5/8, 55/12 (just discovered that I am using bad form: butt needs to be on bench while maintaining the arch)

Superset:
Chin-up (additional weight, kg/rep): 12.5/3+1, 10/4, BW/8+1+50/3(pulldown)
DB Shoulder Press: 20/3+17.5/1, 20/2+17.5/2, 15/10+2

DB Upper Body Russian Twist: 10/6, 12.5/6

Just found out I was bench pressing with bad form. Was getting an arch by driving my butt of the bench with what I supposed was "leg drive". going to correct it on the next workout B, meaning will lower the weight. Might just try to correct it this Sunday after workout C

[jijin]

3/12/2006 (67.3kg)

Deadlift(kg/rep; overhand grip): 95/4, 95/4, 97.5/4, 72.5/12

Rack Deadlift (mixed grip): 3 sets 125/3

Superset:
Bulgarian split squats (2xDB): 20/8, 20/10
Back Extension: 2 sets 17.5/10

Hanging leg raise: 12.5/6, 12.5/6

Extra workout:
Bench Press: Just trying to get the technique down. Mostly light weights. did one set of 65kg for 4 reps.

The weather was shitty today. Had to cycle in 35+mph winds, and rain to get to and from the gym. Workout was good though. Was trying to get as deep as possible on the BSS.

My overhand grip on the deadlifts is reaching it's limit I think.

Was able to get the bench press technique down. Am please about that.