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]

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