Linear Periodization Log
 10152008, 12:38 AM
Linear Periodization Log
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 185190
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.  10152008, 12:46 AM
Pics
Here are some pics for starting the workout, taken about 10 minutes after chest/arms workout.
it may be just pumped afterworkout muscles, but i think i may have gotten some improvement on my lower chest. more decline! 
 10152008, 12:52 AM
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.
 10152008, 01:12 AM
Holy sh1t bro! Shoulders are awesome! Ripped like mofugger! Very good base man!
Body Performance Solutions
Home: http://bpsnutrition.net/Facebook: @Body Performance Solutions  10172008, 03:05 AM
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 
 10212008, 11:34 AM
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....  10212008, 11:39 AM
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.  10212008, 02:54 PM
 10212008, 03:14 PM
 10212008, 11:24 PM
Lookn good bro
Body Performance Solutions
Home: http://bpsnutrition.net/Facebook: @Body Performance Solutions  10232008, 03:23 AM
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  10242008, 03:20 AM
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.  10262008, 03:20 AM
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.  10272008, 04:45 PM
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.  10272008, 04:49 PM
Puttin up a some good numbers bro! Damn
Body Performance Solutions
Home: http://bpsnutrition.net/Facebook: @Body Performance Solutions  10272008, 08:42 PM
 10272008, 08:43 PM
new supps on their way, hopefully here by wednesday or thursday. i'm gonna be stacking RPM, IGF2, and Drive, and using eXtend during workouts, complete schedule when they get here.
 10282008, 09:38 PM
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.  10312008, 08:26 PM
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  10312008, 08:29 PM
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  11042008, 12:04 AM
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 fin 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.  11042008, 12:06 AM
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.
 11042008, 12:43 AM
a vid for viewing and rocking pleasure:
[ame="http://www.youtube.com/watch?v=sO_QntXcc4"]YouTube  Drowning Pool  Bodies (Let The Bodies Hit The Floor)[/ame]  11042008, 11:20 PM
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]  11042008, 11:34 PM
 11042008, 11:35 PM
 11042008, 11:44 PM
 11042008, 11:48 PM
 11062008, 12:42 AM
Lift log Wednesday 11/5/08
Weight: 141.6 < staying above 140!
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  11102008, 01:02 AM
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/a...ps700mg.html
NeoVar: http://www.nutraplanet.com/product/a...ps750mg.html
RPM: http://www.nutraplanet.com/product/a...capsules.html
Drive: http://www.nutraplanet.com/product/a...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: 12 Capsules
Drive: 2
So I will be taking IGF2 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.
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