johnnyfantastic's training journal - Page 3 - ABCbodybuilding

Go Back   ABCbodybuilding > Iron, Metal, & Steel!! > Online Training Journal

Notices

Reply
 
Thread Tools
  #21  
Old 08-28-2007, 03:45 PM
JohnnyFantastic JohnnyFantastic is offline
JohnnyFantastic should change his/her status!
Newbie
 
Join Date: Jul 2004
Location: toronto, ontario, canada
Posts: 71
Default Re: johnnyfantastic\'s training journal

time for some goal setting!
i'd like to continue with starting strength until the beginning of december (which is 13.5 weeks away).

i'm 156lbs right now, roughly 16% bf. my goal is to reach 165 lbs by december with the same (or lower) bf %.

my targets for lifts are:
squats: 225 (currently 175)
bench press: 175 (currently 142.5)
deadlifts: 270 (currently 190)
military press: 120 (currently 97.5)
pendlay rows: 140 (currently 105)
chins: body weight + 20 (currently bw + 5)
dips: body weight + 20 (currently bw + 2.5)

i think these are pretty tough but fair goals to achieve... i just gotta keep eating right and the gains should come.
Reply With Quote
  #22  
Old 08-29-2007, 10:50 AM
JohnnyFantastic JohnnyFantastic is offline
JohnnyFantastic should change his/her status!
Newbie
 
Join Date: Jul 2004
Location: toronto, ontario, canada
Posts: 71
Default Re: johnnyfantastic\'s training journal

8/28/2007: workout A
squats: 175x3x5
bench press: 142.5x3x5
deadlifts: 190x1x5
dips: 2x8 (bw + 2.5)
Reply With Quote
  #23  
Old 09-04-2007, 11:30 AM
JohnnyFantastic JohnnyFantastic is offline
JohnnyFantastic should change his/her status!
Newbie
 
Join Date: Jul 2004
Location: toronto, ontario, canada
Posts: 71
Default Re: johnnyfantastic\'s training journal

8/31/2007: workout B
squats: 180x3x5
military press: 95x3x5
pendlay rows: 110x3x5
chins: 2x8 (bw + 5)

military press wasn't great... i'll try 97.5 next workout, see how it goes
Reply With Quote
  #24  
Old 09-04-2007, 01:33 PM
badblood909 badblood909 is offline
badblood909 should change his/her status!
Middleweight
 
Join Date: Aug 2003
Posts: 811
Default Re: johnnyfantastic\'s training journal

Great progress on the squats dude, keep it up!

It's been several weeks, how do you feel about the low volume, strength/power workouts compared to high-volume stuff?
__________________
Stupid sig is stupid
Reply With Quote
  #25  
Old 09-04-2007, 06:35 PM
JohnnyFantastic JohnnyFantastic is offline
JohnnyFantastic should change his/her status!
Newbie
 
Join Date: Jul 2004
Location: toronto, ontario, canada
Posts: 71
Default Re: johnnyfantastic\'s training journal

thanks!

i've never done a low volume strength workout before so it's been an education for me! when i started on it i had some reservations about not doing any direct arm work, about wondering if i could consistently go up in weight every workout, if i would gain back fat instead of muscle without the volume...

my arms have stayed as big as before (i had them disproportionately large from my previous high-volume workouts which place a lot of emphasis on arms). the rest of my body has caught up nicely however.

my core feels so much stronger now than it ever has - for the first time i feel like i'm doing things right and gaining a solid foundation of muscle to build on later. i've never done as many squats as i'm doing now, and i'm close to PRs on each exercise which is great.

i find with the low volume i can really focus on form and getting my head into giving everything i have every single workout. that's tougher for me with a high volume approach because i tend to tire out mentally and physically.

surprisingly the eating has been one of the most difficult aspects of this program for me - eating 2500 clean calories per day is difficult for me physically... and mentally it's a challenge since i've been on a caloric deficit for so long. but, i'm doing my best to get all those calories in every day.

i'm really looking forward to seeing just how close to my goals i can get in the next 3 months or so. after that i'm going to start cutting again, and i'll re-evaluate whether or not to go back to a higher volume workout or stick with this (or some modification of it).

i'm going to start doing some HIIT a couple of times a week to keep my cardio up, but not to lose weight. i'll just eat an extra meal on my HIIT days.

all in all, i feel amazing and i'm starting to look pretty good too! thanks to everyone for their input, this program is really giving me the gains i've been looking for
Reply With Quote
  #26  
Old 09-05-2007, 02:29 PM
JohnnyFantastic JohnnyFantastic is offline
JohnnyFantastic should change his/her status!
Newbie
 
Join Date: Jul 2004
Location: toronto, ontario, canada
Posts: 71
Default Re: johnnyfantastic\'s training journal

9/04/2007: workout A
squats: 185x3x5
bench press: 145x3x5
deadlifts: 205x1x5
dips: 2x8 (bw + 5)

i almost stalled out on my last few reps in squats - i'll try to rest up and eat well and go for 190 next workout, but i may have to start going up by 2.5 lbs soon instead of 5

deadlifts felt great, i'll keep going up by 10lbs
Reply With Quote
  #27  
Old 09-07-2007, 11:08 AM
JohnnyFantastic JohnnyFantastic is offline
JohnnyFantastic should change his/her status!
Newbie
 
Join Date: Jul 2004
Location: toronto, ontario, canada
Posts: 71
Default Re: johnnyfantastic\'s training journal

9/6/2007: workout B
squats: 190x3x5
military press: 97.5x3x5
pendlay rows: 115x3x5
chins: 2x8 (bw + 7.5)

squats were tough but i made all my reps, so up to 195 next workout. military press felt great, no problems with 97.5 so up to 100 next workout. i slept really well and ate really well prior to this one so that gave me a huge boost.
Reply With Quote
  #28  
Old 09-10-2007, 11:16 AM
JohnnyFantastic JohnnyFantastic is offline
JohnnyFantastic should change his/her status!
Newbie
 
Join Date: Jul 2004
Location: toronto, ontario, canada
Posts: 71
Default Re: johnnyfantastic\'s training journal

9/07/2007: workout A
squats: 195x3x5
bench press: 147.5x3x5
deadlifts: 215x1x5
dips: 2x8 (bw + 7.5)
Reply With Quote
  #29  
Old 09-11-2007, 11:05 AM
JohnnyFantastic JohnnyFantastic is offline
JohnnyFantastic should change his/her status!
Newbie
 
Join Date: Jul 2004
Location: toronto, ontario, canada
Posts: 71
Default Re: johnnyfantastic\'s training journal

9/10/2007: workout B
squats: 200x3x5
military press: 100x3x5
pendlay rows: 120x3x5
chins: 1x8, 1x7 (bw + 10)

i missed my last rep on chins - i'm not sure if i'll stay at bw + 10lbs or move up to bw + 12.5 lbs next workout. squats felt good
Reply With Quote
  #30  
Old 09-13-2007, 11:17 AM
JohnnyFantastic JohnnyFantastic is offline
JohnnyFantastic should change his/her status!
Newbie
 
Join Date: Jul 2004
Location: toronto, ontario, canada
Posts: 71
Default Re: johnnyfantastic\'s training journal

9/12/2007: workout A
squats: 205x3x5
bench press: 150x3x5
deadlifts: 225x1x5
dips: 2x8 (bw + 10)

good news yesterday - measured my body fat again and i was at 14.5% (down from about 16% a month ago). and i've gained about 7 lbs since then - so that's roughly 8 lbs of muscle (and 1 lb of fat lost) if i've done my calculations correctly. that sounds reasonable to me... i'm definitely thicker everywhere.
Reply With Quote
Reply

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT. The time now is 01:20 AM.


Powered by vBulletin® Version 3.7.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.