Linear Periodization Log

[orbitron3000]

new workout means new thread.

a little about myself:
Height 5'10"
Weight ~137lbs (will get accurate reading this weekend and that'll change)


Max Bench 165 Goal 185-190
Max Squat 200 Goal 250
Max Deadlift 225 Goal 275

I should mention that my overall goal with weight training is to gain weight, and preferably reach 150lbs.

started the new workout schedule yesterday on legs. here's the log from monday:

Lift log

Monday 10/13/08
Legs
----
Squat
Bar x 10
95 x 10
115 x 10
135 x 10
155 x 10
155 x 10

Leg Press
200 x 10
200 x 10
160 x 12
160 x 12

Leg Curls
60 x 10
60 x 10
48 x 12
48 x 12

Leg Extensions
105 x 10
105 x 10
90 x 12
90 x 12


did chest today, and i'm gonna feel it tomorrow. mm gotta love it.


Lift Log

Tuesday 10/14/08
Chest/Arms
-----------
Flat Bench
Bar x 20
95 x 10
115 x 10
135 x 7
135 x 4

Incline Bench
Bar x 15
65 x 10
85 x 8
85 x 7

Bar Curls
Bar x 20
35 x 10
45 x 10

21's (Curls)
55 x 21
55 x 21
45 x 21

DB Curls
17.5 x 8
10 x 8

Decline Bench
Bar x 10
95 x 10
115 x 10
115 x 7

pictures in a bit.

 

[orbitron3000]

Pics

Here are some pics for starting the workout, taken about 10 minutes after chest/arms workout.

it may be just pumped after-workout muscles, but i think i may have gotten some improvement on my lower chest. more decline!

 

[orbitron3000]

i mentioned this little experiment that i'm running in my Max Effort Thread. So far, two days in, I have noticed a marked difference in the amount of food that I feel like i am able to consume solely by consuming more water. I am confident that I will be able to gain weight at least a little easier over the next 10 weeks or so if i drink more water.

 

[metroba]

Holy sh1t bro! Shoulders are awesome! Ripped like mofugger! Very good base man!

 

[orbitron3000]

Work log

Thursday 10/15/08

Back Day
--------
Dead lift:
135 x 10
185 x 5
205 x 5
225 x 5
275 x 2

Speed Dead lift:
185 (8 sets of 3)

Underhand Lat Pulls superset with Cable Rows
70 x 8 | 70 x 8
85 x 8 | 85 x 8
100 x 8 | 100 x 8
120 x 8 | 120 x 8

 

[orbitron3000]

Lift log

Tuesday 10/21/08
Legs / Arms
-----------
Squat
Bar x 10
105 x 10
125 x 10
145 x 10
165 x 10
165 x 10
185 x 8
185 x 5

EZ Bar Curls
Bar x 10
50 x 5
45 x 10
40 x 15
35 x 20

Leg Press
260 x 10 x 4 (oh man, these were rough, felt like i was about to puke after these...)

DB Curls
25 x 6 x 2
25 x 12 x 2

Rope Curls
25 x 10
30 x 10
35 x 10 | superset with 1 set of neutral grip pullups
35 x 10

Conc Curls
20 x 8
20 x 8
17.5 x 8


all i can say is, i'm feelin big. really happy about puttin up 185 over 10x on squat. i'm gonna be feelin though....

 

[orbitron3000]

got a $20 scale from walmart last night, so i'll be keeping a rough record of my weight. its obviously not going to be the most accurate scale, but it'll have a pretty close estimate.

current weight: 139.2
goal: 150

gettin there. slowly, but surely.

 

[Inarius]

subn in

 

[orbitron3000]

subn in

welcome aboard.

 

[metroba]

Lookn good bro

 

[orbitron3000]

Lift Log Wednesday 10/23/2008

Weight after lifting: 138.2lbs

Back day
--------
Deadlift
135 x 8
225 x 5
245 x 4
255 x 3

Speed Deadlifts
225 x 3 x 3

Bent over Rows
Bar x 10
95 x 10
135 x 5
135 x 5

Underhand Lat Pulldowns
70 x 8
100 x 8
140 x 8
160 x 8

Good morning Raises
no weight x 20
35 lbs x 10 x 2

Decline Ab Curls
no weight x 10
25 x 10
35 x 10 x 2

Cable Ab Crunches
35 x 12
~50 x 15
~65 x 12 can't remember the exact weight for these two, but i'm pretty sure it was around there.

Side dips
45lbs x 10 x 2 sets

 

[orbitron3000]

Lift log Thursday 10/23/08

Weight after workout: 139.0 lbs

Upper Body
----------
Bench
Bar x 15
135 x 5
135 x 5
145 x 10
145 x 6

Shoulder Press
Bar x 10
55 x 10
65 x 4
65 x 4
(DB Press)
27.5 x 6

DB Side Raises Superset with DB Front Raises
15 x 10 | 15 x 10
15 x 10 | 15 x 10
15 x 10 | 15 x 10

Shrugs (on lever machine)
115 x 10
205 x 10
205 x 6

Tricep Pulldowns with EZ Bar
30 x 10
42.5 x 10
65 x 10

Underhand Tricep Pulldowns with EZ Bar
30 x 10
42.5 x 10
65 x 5

Behind the neck Tricep Pulls
30 x 10
42.5 x 2 | 25 x 6
25 x 5

Decline Bench
Bar x 10
95 x 8
115 x 8
135 x 1


this workout burned. my shoulders were hurting so bad while we did shoulder press and side/front raises. but all through the lift i felt awesome. impressed that i was able to push 145 16x on bench. this is a definite improvement over last week where i could not even push 135 15x. plan to increase bench 10lbs every week or so until right around winter break from school, hoping to get up around 200lbs by the end of the semester. would like to break 200 by christmas -- that'd be a nice xmas present for myself.

 

[orbitron3000]

Lift log Saturday 10/25/08

Weight: 137.6

Arms
----
EZ Bar Curls
45 x 10
65 x 5
75 x 3 <-- PR!!
65 x 5
45 x 7
35 x 8

Incline DB Curls
10 x 8
15 x 7
20 x 6
25 x 5
25 x 4

Behind neck Tricep Pulls
25 x 10
35 x 10
50 x 8

Preacher Curls
45 x 10
65 x 3
55 x 7
45 x 6

Tricep Pulldowns Superset with EZ Bar Cable Curls
65 x 3 | 65 x 0 \
65 x 3 | 65 x 0 > I didn't do biceps until i got to 50 lbs
65 x 3 | 65 x 0 /
57.5 x 5 | 57.5 x 0
57.5 x 5 | 57.5 x 0
57.5 x 5 | 57.5 x 0
50 x 7 | 50 x 3
50 x 7 | 50 x 3
50 x 7 | 50 x 3
42.5 x 9 | 42.5 x 5
42.5 x 9 | 42.5 x 5
42.5 x 9 | 42.5 x 5

oh this was an awesome lift today. had to blow off some steam and i decided to rip my arms to pieces.

 

[orbitron3000]

Lift log Monday 10/27/08

Weight: 138.0lbs

Legs
----
Squat:
Bar x 10
105 x 10
125 x 10
145 x 10
165 x 8
195 x 5
195 x 5 <-- PR!

One Leg Leg Press
100 x 10
120 x 10
140 x 10
160 x 10
180 x 10

Leg Extensions
60 x 10
95 x 10
95 x 10

Leg Curls
60 x 12 x 4


its a new day -- first day i was able to squat that much weight with no bar pad. new supp schedule comin soon.

 

[metroba]

Puttin up a some good numbers bro! Damn

 

[orbitron3000]

Puttin up a some good numbers bro! Damn

thanks, man. past two days at the gym have just felt really solid. i feel like i'm pushing hard on every lift. i won't let you guys down, and i sure as $*&! won't let myself down.

cheers.

 

[orbitron3000]

new supps on their way, hopefully here by wednesday or thursday. i'm gonna be stacking RPM, IGF-2, and Drive, and using eXtend during workouts, complete schedule when they get here.

 

[orbitron3000]

Lift Log Tuesday 10/28/08

Weight: 138.8lbs

Chest
------
Flat BB Bench
Bar x 15
135 x 8
145 x 7
155 x 6 <- PR! most reps ever done at that weight
165 x 1 <- PR! most weight ever done

Incline Bench
95 x 5
115 x 5
135 x 3
135 x 2

Mike Tyson's Pushup Routine
10 reps, hold arms above head for 10 seconds
9 reps, hold arms above head for 9 seconds
8 reps, hold arms above head for 8 seconds
7 reps, hold arms above head for 7 seconds
6 reps, hold arms above head for 6 seconds
5 reps, hold arms above head for 5 seconds
4 reps, hold arms above head for 4 seconds
3 reps, hold arms above head for 3 seconds
2 reps, hold arms above head for 2 seconds
1 reps, hold arms above head for 1 second

Decline BB Press
22.5 x 12
32.5 x 10
50 x 10
50 x 8
50 x 6

Seated Flies
35 x 12
50 x 10
65 x 6
57 x 3

Cable Flies
10 x 10
15 x 10
20 x 10
30 x 6
35 x 5
30 x 6

'nough said.

 

[orbitron3000]

Lift log Thursday 10/30/08

Back Day
--------
Deadlift
135 x 8
225 x 5
275 x 3
295 x 1 <- PR!

Speed Deadlifts
225 x 3 x 3

Underhand Lat Pulldowns Superset with Cable Rows
70 x 8 (warmup for Lats)
85 x 8 | 85 x 8
100 x 8 | 100 x 8
120 x 8 | 120 x 8
140 x 6 | 140 x 6

Backstretches

 

[orbitron3000]

Lift log Friday 10/31/08

Weight: 136.6 <- losing ground, gotta eat more
Goal: 150

Chest Shoulders Tris
--------------------
Flat BB Bench Press
Bar x 15
135 x 8
145 x 9
155 x 5

Arnold DB Press
25 x 8
30 x 8
35 x 6

Front Raises Superset with Side Raises
15 x 8 x 3 | 15 x 8 x 3

Underhand EZ Bar Tri Pulldowns Superset with Rope Tri Pulldowns
30 x 8 | 30 x 8
35 x 8 | 42.5 x 8
42.5 x 8 | 50 x 8

Max reps Underhand Tri Pulldowns
35 x 12

Max raps Rope Tri Pulldowns
35 x 7

 

[orbitron3000]

Lift log

Weight: 139 lbs (whoo!)

Legs
----
Squat
Bar x 10
115 x 10
135 x 10
185 x 5
205 x 5 <- Goal for today, also a PR
225 x 3
225 x 3 <- New PR.
135 x 5
135 x 5

Leg Press
320 x 10
340 x 10
360 x 10

Leg Curls
60 x 10
67 x 10
72 x 8

Leg Extensions
95 x 10
110 x 10
125 x 10

good f-in day. i am so pleased with how ive been squatting lately. before when i squatted 225, it was a box squat, so i didnt do the full range of motion. since starting linear periodization, i've done my best to make sure, with the help of Inarius, to make sure that my form is correct.

 

[orbitron3000]

new supps to arrive within the next week, i'll post a new schedule when they arrive. looks to be neovar, fish oil, rpm, igf2, drive, xtend.

 

[orbitron3000]

a vid for viewing and rocking pleasure:
[ame="http://www.youtube.com/watch?v=sO_QntXc-c4"]YouTube - Drowning Pool - Bodies (Let The Bodies Hit The Floor)[/ame]

 

[orbitron3000]

Lift log Tuesday 11/4/08

Weight: 141.2 <- BROKE 140!!!!! weights taken with just shorts on

Chest
------
Flat BB Bench Press
Bar x 20
135 x 8
155 x 6
175 x 1.5 <- PR!
185 x 1 <- new PR!
135 x 10
135 x 8

Incline BB Bench Press
95 x 8
115 x 6
115 x 6

Decline BB Bench Press
115 x 10
145 x 8
165 x 5

[nomedia="http://www.youtube.com/watch?v=_TILCIRspO0"]YouTube - Broadcast Yourself.[/nomedia]

 

[orbitron3000]

Picture Time

this before picture was taken 7 weeks ago

After and then Before

 

[orbitron3000]

this before picture was taken 7 weeks ago

After and then Before

 

[orbitron3000]

this before picture was taken 7 weeks ago

Before and then After

 

[orbitron3000]

and now to break up the dude pictures with some babes:

 

[orbitron3000]

Lift log Wednesday 11/5/08

Weight: 141.6 <- staying above 140! :woohoo:

Back / Arm day
--------------
Dead lift
135 x 10
225 x 5
285 x 3
305 x 1 <- YEA BROKE 300!
315 x 1 <- new PR!

Overhand Lat Pulldowns
70 x 8
85 x 8
100 x 8
120 x 8
140 x 4

Cable Rows
85 x 8
100 x 8 | 120 x 5
120 x 8 | 140 x 3
160 x 5.25

Cable Wrist Curls
3 x 8

EZ Bar Curls | Preacher DB Curls
3 x 8 | 3 x 8

 

[orbitron3000]

WHOO! NEW SUPP SCHEDULE!

Ok, so here is the schedule that i'm going to start going with.

but first, the supps:

Primary Supps:
IGF2: http://www.nutraplanet.com/product/applied-nutriceuticals/igf-2-240-caps-700-mg.html
NeoVar: http://www.nutraplanet.com/product/applied-nutriceuticals/neovar-240-caps-750-mg.html
RPM: http://www.nutraplanet.com/product/applied-nutriceuticals/rpm-110-capsules.html
Drive: http://www.nutraplanet.com/product/applied-nutriceuticals/drive-240-capsules.html

Secondary Supps:
Xtend, Adam, Fishoil.

Since I am under 150lbs, here are the starting dosages for all the supps:

IGF2: 3
NeoVar: 2
RPM: 1-2 Capsules
Drive: 2

So I will be taking IGF-2 30 minutes before I hit the sack, and the first thing in the morning when I wake up.

I'll be taking NeoVar with my preworkout meal, and with my postworkout meal.

I'll be taking RPM an hour before I workout.

And for Drive, I'll be taking first thing in the morning, and then 1 hour before my workout.

SO, in the morning when I wake up, it'll be IGF2 + Drive.
With my preworkout meal, it'll be NeoVar.
An hour be working out, it'll be RPM + Drive.
With my postworkout meal, it'll be NeoVar.
And before I go to bed, it'll be IGF2.

I take one cap of fishoil with every meal (usually 4x a day), and have a waterbottle with Xtend during every workout. Adam I take twice a day.

I gotta say that I am extremely excited to get started on this routine. I feel that I am finally getting into a good grove at the gym and I'm hoping that i'll be able to get better pushes at the gym.

I do not expect that merely taking these supps will give me the results that I want. I work hard everytime I go to the gym and that mentality hasnt gone anywhere. If anything, I am motivated to work even harder to get the most out of these supps.

 

[Inarius]

great stack man
time to get big

 

[orbitron3000]

great stack man
time to get big

heck freakin yea, bro. i dont think i could express my excitement better than this:

:bruce3::dance::woohoo::lol:

 

[orbitron3000]

i was so excited about the new stack that i decided to take a picture to commemorate this momentous occasion (at least for me)

 

[metroba]

Damn man!! Lookn real good!! Def put some lean mass on!! You have awesome genetics! Glad to see you puttn em to use! Numbers are lookn great too! Keep up the hard work broski!

 

[orbitron3000]

thanks, metroba, looking forward to seeing some results from these.

Work Log Monday 11/10/08

Weight: 138lbs <- lost big weight over the weekend (down almost 4 lbs, which is NOT water weight. visited a friend this weekend who does not have time in her schedule to eat a lot of food)

Leg Day
--------
Squat*:
Bar x 15
135 x 5
185 x 5
225 x 1
225 x 1
185 x 5
185 x 5

*Not a good day for squats. Previously, when I squatted, i had about 2 or 3 inches further down to go to get parallel to the ground. I'll be working to make sure that my form when squatting is damn near perfect from here on.

Angled Leg Press
285 x 8 x 3

V Squats (Machine)
250 x 10 x 3

Standing Calf Raises
110 x 15
150 x 10 x 2

Not pleased with my performance today. Granted I was doing a fuller range on the squat but I would have liked to be able to get a few more pumps in each set.

Also, another problem tonight was that I was distracted and it was difficult for me to concentrate on the lift, which is disappointing. During the V Squats, I felt as though it was easier for me to get my head where it should have been from the beginning. Everyone has an off day, right?


Some motivational posters for you

 

[metroba]

hahaha awesome post!

 

[orbitron3000]

Lift log Tuesday 11/11/08

Weight: 139.6

Chest
------
Incline Bench
Bar x 20
115 x 8
135 x 5
155 x 2
155 x 1

Flat Bench
135 x 8
165 x 2
135 x 8 x 3

Dips
4 x 10

good day. felt really solid through the lifts.

 

[orbitron3000]

Lift log 11/12/08

Weight: 139.0 lbs

More Chest
-----------
Flat Bench Smith Machine (Weights posted are assuming that the bar on the Smith Machine provides 10 lbs., correct me if I'm wrong)
60 x 15
130 x 8
150 x 5 x 5
130 x 5 x 5
100 x 12 (Max reps)

This song/vid showcases how I feel:
YouTube - Mudvayne-Determined

 

[orbitron3000]

Lift log Thursday 11/13/08

Weight: 139.8 lbs

Back/Arm Day
-------------
Deadlift
*A note on deadlift. Inarius noticed that my form was slightly off so I decided to do relatively lighter weight in hopes of not truly f*-ing over my lower back. I was not using enough legs to get the bar off the ground, and therefore was using my back to straighten up too early. Anyway, here are the rep counts:
135 x 10
225 x 5
285 x 3
135 x 10 <- to get right form
275 x 1 <- with correct form
255 x 3
185 x 5 x 2 <- Lighter weight to get my body used to doing the right form

Close Grip Pulldowns Superset with Seated Cable Rows
85 x 8 | 85 x 8
100 x 8 | 100 x 8
120 x 8 | 120 x 8

21s (Biceps)
65 x 21 (7 lower bicep, 7 upper bicep, 7 full curl)
75 x 14 | 55 x 7 (first was lower & upper, second was full curls)

DB Conc Curls
25 x 8
30 x 8
35 x 8

Fin.

Some motivational posters to lighten your day.

 

[orbitron3000]

Lift Log Friday 11/14/08

Weight: 139 lbs

...Everything Day?
-----------------
DB Arnold Press
30 x 12 x 2
35 x 10 x 2
40 x 5 x 1
40 x 1 x 1

Incline Smith Machine Press
*Weights here are again assuming that the bar provides 10 extra pounds of resistance.
60 x 10
100 x 8 x 6

Front Raises Superset with Side Raises
12.5 x 8 | 12.5 x 8
12.5 x 8 | 12.5 x 8

Shrugs
115 x 10
205 x 10

Abs / Core:
6 inches
Supines
Grinders
Dips Body Weight x 10 x 4
Leg Raises on Dip Machine: 10 x 2

Leg Extensions
115 x 10
130 x 10
145 x 10

Leg Curls
48? x 10 x 1 Not quite sure on the weight, but I'm pretty sure these are correct.
60? x 10 x 1


Motivational Poster:

 

[orbitron3000]

Lift log Monday 11/17/08

Weight: 140 lbs

Leg Day
-------
Squat:
Bar x 10
135 x 10
155 x 5 x 2
185 x 5 x 5

Leg Curls
3 x 12

Calf Raises
3 x 8

Eagle Sit-Ups
25 x 4


Motivational PotD:

 

[orbitron3000]

hey so i've been having a lot of trouble getting to sleep lately, and i realize that part of it is due to the fact that my roommate snores extremely loudly...

i know that i am pretty stressed due to work and school and other things. besides going to the gym, what do some of you guys do to lower stress and/or sleep a little better?

 

[metroba]

hahaha lookn good bro!

 

[orbitron3000]

Lift Log Tuesday 11/18/08

Weight: 139.8 lbs

Chest Day
----------
Incline BB Press
Bar x 20
115 x 8
135 x 5
135 x 4
135 x 3
135 x 3

Flat BB Press
135 x 7
135 x 6
135 x 6
135 x 5
135 x 5

Tricep Rope Pulldowns
30 x 12
40 x 10

Dips
Body Weight x 6
BW x 7
BW x 8
BW x 10
BW x 15

Pretty good day...incline sure took it outta me, but its good for me. definitely look and feel a little bigger.

Going to the gym is a good ego booster--get to move some weight and catch hotties eyeing at you.


Some gym hotties:

 

[orbitron3000]

Lift Log Wednesday 11/19/08

Weight: 141.4

Back Day
---------
Rack Pulls:
135 x 10
225 x 5
315 x 1
185 x 3
225 x 8
225 x 8
135 x 12

Lever Pull Downs*:
90 x 12
140 x 8
140 x 8
140 x 8

EZ Bar Curls
65 x 14 (lower bi's, then upper bi's, 7 each)

Preacher Curls
3 sets of 55 x 8 Full Curls | 55 x 8 Upper Bi's


bad phuckin' day at the gym. i b!tched out at 315 on rack pulls, i'm not very pleased with myself, which is why i did more sets at lower weight, had to make up for my complete failure.

 

[orbitron3000]

Lift log Thursday 11/21/08

Weight: 140.2 (measured after going to the bathroom 2x)

Chest/Shoulders/Tri's
--------------------
Flat BB Press
95 x 10
135 x 5
155 x 3
180 x 1
190 x .25
155 x 5 x 3

shooting for maybe breaking 2, but that's still a ways away it seems.

Shoulder Press
30 x 10
37.5 x 10
50 x 1 | 45 x .5
40 x 8
40 x 8

Smith Machine Shoulder Press
20+Bar x 10
50+Bar x 12
55+Bar x 8
60+Bar x 6

Skull Crunch Triceps
EZ Bar x 10
45 x 10
65 x 5

Tricep Overhand Bar Pulldowns | Underhand Pulldowns
25 x 15 | 25 x 15
35 x 12 | 30 x 12
57.5 x 8 | 35 x 8
65 x 5 | 42.5 x 5

One Hand Pulldowns | One hand underhand pulldowns
2 sets of 5

it was a long day (1.5 hours) a little disappointed that i didnt max as high as i would have like, but i'm taking solace in the fact that i was able to rep 155 5x for 3 straight sets with no help.

 

[orbitron3000]

Lift log Monday 11/24/08

Weight: 143 lbs (this is an official reading from a highly accurate scale)

Legs
----
Squat:
Bar x 10
135 x 5
155 x 5 x 2
185 x 5 x 5

Leg Press (weights include a 140 lbs sled)
275 x 12
345 x 8
395 x 6

Leg Curls
80 x 12
95 x 8
110 x 6

fairly pleased with today's work, feeling very good about my weight (143lbs) it means that i am solidly above 140, and the next step is 150. gotta keep the work up.

 

[metroba]

Still killn it man! Looooove the pics!!

 

[Inarius]

just remember...
for every pound you gain you have to eat more to keep that weight.

 

[orbitron3000]

just remember...
for every pound you gain you have to eat more to keep that weight.

haha it's a good thing i love food! unfortunately, it's a little difficult for me to eat at home because my house has very little in the ways of good snack food...i ate nearly a whole bag of scoops last night...