Soul Rebel's trying to get DIESEL log

[Soul Rebel]

Well, I've been on this board quite a while, just don't really post much. I decided to start a log to track my progress. My stats are: 21 years old, 6'2" 250 lbs., BF is kind of high, unsure of exact number put prolly around 15-18%. I don't max-out, but my 5 rep totals thus far are: 385X5 dead, 315X5 bench (the WEAKEST link), and 355X5 ATG squat. I'm currently on a 5X5 program, but I appear to be nearing plateus, so I'll be looking to change to something different soon. Realistic goals are to lean out to 220 lbs. and about 11-13% BF. I'm pretty happy with my strength right now, considering I have mostly an ecto body type. But I know I'm far from strong, and of course would like to see at least a 365 max bench, which I think I'm still quite a ways off. Feel free to leave any comments and/or suggestions at any time.

[pullinbig]

start posting it up

[Soul Rebel]

I had only an okay day today at the gym. Due to a knee injury, I have been unable to squat for the last month (doctor's orders) but I will start again in a couple of weeks when (hopefully) there isn't any soreness. Here's the workout:
Bench
2x10 95lbs. warm-up
160X5
200X5
240X5
280X5
315X5
T-bar rows
90X5
115X5
135X5
160X5
180X5
I switched to t-bar rows from bent-over rows as I plateaud at 295X5, stil getting used to the t-bar rows, that's why the low numbers.
I also did 4s of weighted abs on a steep decline bench.
For the record, I have never used any hardcore gear before, nor do I intend to for a long while. The only steroid I would consider in the near future would be var, to lean out some. I have however used Pheraplex (I know it is extremely similar to a steroid) by Anabolic Xtreme, and experienced pretty good results. I gained about 15 lbs on a 5 week cycle, and kept about 8 of it. Overall, I was pretty happy with the product.

[AngryMuscles]

woot. welcome to the board. nice numbers.

[Soul Rebel]

I was supposed to lift last night, but I had to study, so I lifted this afternoon. I'm really missing squats, my knees have very little soreness in them, so i'm hoping the doc gives me the ok. The workouts just seem a little short without the squats, but I'm still wasted after the deads. Here's today's workout:
Standing Military Press
125X5
145X5
170X5
195X5
Deadlift
245x5
295x5
340x5
385x5
4 sets of weighted abs on a decline bench
Tomorrow I will start doing HIIT cardio, definitely looking forward to it.

[25gauge]

Good numbers on your military presses SR.

[mister69]

nice pullin ...welcome

[Soul Rebel]

Didn't get a chance to do HIIT cardio, so I'm gonna have to postpone it until Tuesday, when I will have all day. Here's today's workout:
Bench
165x5
205x5
240x5
280x5
320x3
240x8
T-Bar Rows
115X5
135X5
160X5
180X5
Was supposed to do more, but was short on time.
Barbell Curls
3s of 115x8
Skullcrushers (with barbell)
3s of 115x8
I definitely feel like my bench is nearing it's limits, everything I'm doing with each week is a PR, so I'm pretty happy about the routine thus far. Any suggestions for what routine to try next? I've tried DC, but I don't think I was doing it correctly. WSB has also caught my attention, but I need to read up a bit more about it.

[Soul Rebel]

Well, I haven't updated since last week because I was really down that I didn't hit my lifts on Monday. I did 320x4 instead of 320x5 for flat bench; really kind of ****ed me up psychologically. I did get a couple new PR's again this week, but I guess I'm just not used to getting stuck, especially at such a light weight (considering my weight I should be WAY stronger). Well the good news is that on Wednesday I hit 390x5 for DL and 200x5 for MP. Updates to follow on Monday.

[Soul Rebel]

Well, I didn't hit my lift for bench again, so I'm thinking it's time to get on another routine...SOON. But to be fair, I have also been trying to cut and have restricted my calories a bit more than I wanted to (too quickly). I'm also keeping a food journal on fitday.com to monitor everything I eat. Here's yesterday's WO:
Flat Bench
165x5
205x5
245x5
280x5
320x4<---Sucks!
T-Bar Rows
I'm not sure how much the bar weighs, so I'll list the poundage added only.
115X5
135X5
160X5
190X5
4s weighted situps.
That is all.
I guess, I'll also track my weight...This week I am down to 249.2 from last week's 252.8. I weight myself once a week or so in the morning.

[Soul Rebel]

Damn, I didn't update this since last year. To give a brief update, i basically plateaued where I left off on bench, got discouraged, ****ed up my knuckle playing ball, had a shitload of studying to do, blah, blah, blah, I was out for approximately two months. I just started again a little over a month ago, and my strength is coming back nicely. I've also decided to add-in some different exercises than the 5x5 allows for. I feel that the most lagging part of my physique (if you want to call it that) is my rear delts. Therefore, I will be doing a little more back-related/accessory work, of which I already started this week. For cardio, I'm mainly going to swim, as I have a swimming pool at my place (not Olympic of course, but it'll do) and I see it as a good full-body workout. I will start to post up the routine again on Monday, but here's a current rundown of my lifts thus far: Bench: 280x5 (I did 325 pretty easily after all my sets just to make sure I could) Dead: 355x5 (with a dead reset at bottom) Squat: 295x5 (ATG, haven't been squatting consistently unfortunately due to off/on pain) Sitting Military Press: 205x8 (trying to keep the reps a little higher to avoid shoulder injury). I think that covers most of the main lifts. I look forward to keeping up with the journal this time around. Oh, and I weighed in this morning at 237.1lbs.

[Soul Rebel]

I just got back from the gym, unfortunately my knee didn't feel well enough to squat, so I just made do.
Flat Bench
155x5
185x5
225x5
255x5
285x5<--wasn't as easy as I had hoped
Bent-over Rows
165x5
195x5
225x5
245x5
Abs
3x12 Decline Sit-ups
My knuckle still bothers me from time to time, especially on pulling exercises, as they put direct pressure on it (palm), hence the low (pulling) numbers. I've been to a couple of doctors who both have said that it will require surgery to fully heal, but I don't think it's worth it at this point. It is manageable, but definitely annoying; simple things like cracking the knuckle kicks my ass and makes me cringe like a little *****.

[Aztech]

nice work bro...a chest and back kind of guy

[Soul Rebel]

Thanks man, I'm just following the general 5x5 routine for now...we'll see how long that lasts.

[Soul Rebel]

Gym was closed yesterday, so I was forced to take a day off, like many others I assume. Regardless, I did Wednesday's workout today.
Sitting MP
135x8
160x8
190x8
210x7<--Probably could've done 8, but my lifting partner is on vacation, so I didn't want to chance it
Barbell Shrugs
225x12 (2 sets warm-up)
315x10
365x10
405x10
455x8
2s Pull-ups, 2s chins
4s Bent-over lat raise
No deadlift or lower back work today unfortunately as I'm recovering from a slightly sprained ankle. Will be back next week no doubt though--along with squats.
Overall it was an OK day, of course it felt empty without deads, but I don't think one week off will hurt things too much. I'm also going to have to get used to having no spot for a couple of weeks, which will undoubtedly be challenging since I like to go heavy. I may lighten things up on the core lifts if I feel I'm nearing failure, as another injury would be the last thing I need right now. Will report back tomorrow. Did I mention that I hate when I'm forced to lift back-to-back days, instead of my usual MWF split? That's life I guess.

[adidamps2]

hey nice lifts so far Soul.
are these your full work outs or just the primary lifts?

[Soul Rebel]

Adida, whatever I post up is basically the workout, I know it looks like too little volume, but I've gotten decent results from it; although I am exploring other alternatives. I'm really used to lifting heavy with low reps (former Max-OT trainee) so I try to stick with routines more geared towards that style. That being said though, I maybe getting stronger, but I don't think I'm getting bigger, probably due to not switching to a different routine.
Today's workout:
Flat Bench
155x5
185x5
225x5
245x5
275x8 (Decided to go lighter until my partner gets back)
Skullcrushers
3s of 125x8
Dips
3s of 12 BW dips (really need a dip belt)
Bent-Over Rows
165x8
195x8
225x8
245x8
Barbell Curls
3s of 105x8
4s Decline bench abs
Overall, I feel like changing it up more and more lately, so my lifts may be stalling/suffering. Didn't have time for cardio this week, but will start on Sunday.

[AngryMuscles]

strict bent row?? couldn't never get that form right when it goes heavy

[Soul Rebel]

Yeah, my form is pretty strict. I agree, I think it's a very difficult exercise to maintain form while increasing poundage.

[Soul Rebel]

Swam for 20 minutes today, forgot how taxing swimming really is! More than anything though, it really showed me how out of shape I am. Weighed in at 236 this morning.

[AngryMuscles]

hey bro, why not get vids of your lifts for reference. we would appreciate it over here

[Soul Rebel]

hey bro, why not get vids of your lifts for reference. we would appreciate it over here

Angry, I don't really have time to shoot them and upload them to the comp. Additionally, I only have access to an old digital camera (my gf's) which captures maybe 30 sec. of footage. However, I will have to talk to my training partner when he gets back, as the thought has crossed my mind as a way for others to critique my form.

[Aztech]

yeah, i'd look dumb video-taping..maybe if i did it early on a sunday morning when no one was in the gym

[Soul Rebel]

Yesterday's workout, I was very short on time, as I had to go to work. Only spent about 45 min. in the gym.
Flat Bench
155x5
185x5
225x5
275x5
315x3<--Just trying to switch things up a little
Bench felt weak, almost as if I was still fatigued from Friday. I actually did 4 of the 315, but the fourth rep was spotted. A rushed day undoubtedly attributed to this, as my rest periods were 2 min. max; I usually need about 3-4 min on my last set.
Bent-over Rows
165x8
195x8
225x8
255x8
Rows felt really good today, didn't compromise form too much, if at all.
4s hanging leg raises
4s oblique work

[Aztech]

you bench and row every three days?