ExRx.net

3+ hrs before workout
1 cup oatmeal
8 oz orange juice
1 scoop whey
12 oz fat free milk
2 caps Orange Triad
1 Tbsp Flax oil

Warmup
10 minutes cycling machine

Squat
warmup: 45 x 10, 115 x 5, 145 x 3, 185 x 2
work: 227.5 x 5, 227.5 x 5, 227.5 x 5

felt much much tougher than 225 ... don't know why

Press
warmup: 45 x 10, 70 x 5, 90 x 3
work: 115 x 4, 112.5 x 5, 112.5 x 4

what happened? why i couldn't do it even though i did 5,5,5 of 112.5 last time :(

Row
warmup: 50 x 10, 70 x 5, 90 x 3
work: 95 x 5, 95 x 5, 85 x 5

Pull ups
(BW-78) x 15
(BW-40) x 10
(BW-35.5) x 6
(BW-40) x 7

DB Curls
20's x 13, 27.5's x 9, 27.5's x 8

BB Reverse Curls
50 x 10, 50 x 8, 50 x 8

Leg raises (lying), Push sit-up, Twist
(20,15,20),(20,15,20)

PWO
8 oz water
2 scoops whey
2 Tbsp honey
1 tsp creatine monohydrate

2+ hrs before workout
1 cup oatmeal
8 oz orange juice
1 scoop whey with 8 oz skim milk
1 cap Orange Triad
1 Tbsp flax oil

Warmup
5 minutes walk

Squat (light day)
warmup (bar high on the neck): 45 x 10, 65 x 5, 85 x 3, 105 x 2
bar high: 115 x 8, 115 x 8,
front squat: 115 x 8

Bench
warmup: 45 x 10, 95 x 5, 115 x 3, 145 x 2
work: 167.5 x 5, 167.5 x 5, 167.5 x 5

Deadlift
warmup: 95 x 10, 155 x 3, 205 x 2
work: 245 x 5

Dips
warmup: (BW-55) x 15
work: BW x 10, BW x 10, BW x 10

Skull crusher
42 x 13, 62 x 10, 67 x 8

Cable Pushdowns
50 x 13, 60 x 10, 70 x 10, 85 x 4

Leg raises, medicine-ball upper body raises, medicine-ball twists, planck
(~15,~15,~15,75-sec),(~15,~15,~15,80-sec)

PWO
10 oz water, 2 scoops whey, 2 Tbsp honey, 1 tsp creatine

2+ hrs before workout
1 cup oatmeal
8 oz orange juice
1 scoop whey
12 oz fat free milk
2 caps Orange Triad
1 Tbsp Flax oil

Warmup
6 minutes walk

Squat
warmup: 45 x 10, 115 x 5, 145 x 3, 185 x 2
work: 230 x 5, 230 x 5, 230 x 5

Press
warmup: 45 x 10, 75 x 5, 95 x 3
work: 115 x 5, 115 x 5, 115 x 4

i guess i should do 1.25 lb increments every workout instead of 2.5 lb

Row
warmup: 45 x 10, 65 x 5, 85 x 3
work: 95 x 5, 95 x 5, 100 x 6

was good today ... i feel like engaging my lats

Pull ups
(BW-78) x 15
(BW-35.5) x 8
(BW-35.5) x 7
(BW-40) x 6

Leg raises (captain's chair)
25, 15

PWO
8 oz water
2 scoops whey
2 Tbsp honey
1 tsp creatine monohydrate

30 mins before workout
0.5 cup oatmeal
1 scoop whey with 12 oz skim milk
1 cap Orange Triad

Warmup
8 minutes cycling machine

Squat
okay guys ... my first official squat reset according to Rippetoe Starting Strength rules ... even though i finished 5/5/5 of 230 lb last time, it was dead tough and i lost so much energy i had difficulty doing the second exercise (the press) ... so i guess i'm stalled (i was really really slow too in the reps last time) ... i'm resetting to 195, then i'll do 205, 210, 215, 220, 225, 230 ... and then i'll increase 2.5 lb every workout ... also other than that i have already changed my program by always doing a light day on wednesdays (like front squats) and doing deadlift once a week (wednesdays) instead of thrice every two weeks

warmup: 45 x 10, 115 x 5, 145 x 3, 185 x 2
work: 195 x 5/5/5

Bench
warmup: 45 x 10, 95 x 5, 115 x 3, 145 x 2
work: 170 x 5/5/5

Row
warmup: 45 x 10, 65 x 5, 85 x 3
work: 105 x 5/5, 95 x 5

i'm seriously lagging behind in row ... my row weights are smaller than my press weights :( ... i had to reset 3 times because of bad form ... i hope it's fixed now ... this might have had a bad impact on my other exercises ... i know for sure my lats are not catching up :( ... i'm think may be stop increasing weight on all other exercises until my row catches up ... i'll see

Dips
warmup: (BW-55) x 15
work: (BW+5) x 10, (BW+5) x 10, BW x 8

planck
100-sec,80-sec

chin-ups
BW x 5
(i was passing by the chin-up bar and had a sudden urge to try it just for the heck of it ... i don't do them at all ... i do pull-ups instead on which i'm not BW yet ... i was surprised i pulled 5 reps ... though i didn't lock my elbows in lower position so that might be a tiny cheating ;)

elliptical machine
15 minutes ... i'm thinking about doing this after every workout ... i'm in the bulk up phase right now but my pot belly is really ugly and i wanna get rid of it if possible ... it's a long shot though to lose fat/belly in a bulk up phase :(

intra-WO
12 oz water, 1.5 scoops whey, ~ 2 Tbsp honey

PWO
7 oz water, 1 scoops whey, 1 Tbsp honey, 1 tsp creatine

1.5 hrs before workout
1 cup oatmeal
8 oz orange juice
1 scoop whey
12 oz fat free milk
1 cap Orange Triad
1 Tbsp Flax oil

Warmup
3 minutes walk

Front Squat (warmup: 45 x 10, 85 x 5, 105 x 3)
135 x 5/5/5

Press (warmup: 45 x 10, 75 x 5, 105 x 3)
117.5 x 5/5/5

that's it for me ... no more 2.5 lb increments every time ... only 1.25 lb

Deadlift (warmup: 95 x 10, 155 x 3, 205 x 2)
265 x 5

amazing amazing deadlift ... tightened the abs and felt nothing on the back ... i guess could do even 275

Pull ups
(BW-69) x 15
BW x 3 (did not go all the way down though)
(BW-31) x 3
(BW-31) x 8

Leg raises (captain's chair)
25, 20

Intra-WO
1.5 scoops whey, 2 Tbsp honey, 12 oz water

PWO
8 oz water, 1 scoop whey, 1 tsp creatine monohydrate

i'm gonna receive my first shipment of weight gainer (Universal Real Gains 10.2 lb tub) ... semester starting so won't have time to prepare meals

2 hrs before workout
1 cup oatmeal
8 oz orange juice
1 scoop whey with 12 oz skim milk
1 cap Orange Triad
1 Tbsp flax oil

Warmup
3 minutes walk

Squat (warmup: 45 x 10, 115 x 5, 145 x 3, 185 x 2)
205 x 5/5/5

Bench (warmup: 45 x 10, 95 x 5, 115 x 3, 145 x 2)
172.5 x 5, 172.5 x 4, 170 x 5

dang ... was thinking of 177.5 next time ... will have to settle for 175 or less :(

Row (warmup: 45 x 10, 65 x 5, 85 x 3)
115 x 5, 110 x 5, 110 x 5

Dips (warmup: (BW-44) x 13)
(BW+5) x 8, (BW+5) x 8, BW x 8

plank/prone-bridge
100-sec,80-sec,80-sec

elliptical machine (warmup: 3 minute jog)
17 minutes

intra-WO
12 oz water, 1 scoop whey, ~ 2 Tbsp honey

PWO
12 oz milk, 2 scoops weight gainer, 1 tsp creatine

2 hrs before workout
1 cup oatmeal
8 oz orange juice
1 scoop whey
12 oz fat free milk
1 cap Orange Triad
1 Tbsp Flax oil

30 minutes before workout
0.5 tsp creatine
1.5 tsp instant coffee
8 oz hot water

Warmup
4 minutes jog

Squat (warmup: 45 x 10, 115 x 5, 145 x 3, 185 x 2)
215 x 5/5/5

Press (warmup: 45 x 10, 70 x 5, 95 x 3)
118.75 x 5/5/5

Row (warmup: 45 x 10, 70 x 5, 95 x 3)
115 x 5/5/5

Pull ups
(BW-69) x 15
BW x 4
(BW-29) x 5
(BW-29) x 9
(BW-44) x 8

Leg raises (captain's chair)
30, 20, 15

elliptical
20 minutes

Intra-WO
1 scoop whey, 1 Tbsp honey, 12 oz water

PWO
12 oz milk, 2 scoops weight gainer, 0.5 tsp creatine

1.5 hrs before workout
1 cup oatmeal
8 oz orange juice
1 scoop whey with 12 oz skim milk
1 cap Orange Triad
1 Tbsp flax oil

0.5 hrs pre-WO
1.5 tsp instant coffee
0.5 tsp creatine
8 oz hot water

Warmup
6 minutes walk

Front Squat (warmup: 45 x 10, 95 x 5, 115 x 3)
140 x 5/5/6

Bench (warmup: 45 x 10, 95 x 5, 135 x 3, 155 x 2)
175 x 5/5/6

yessss ... the magic of creatine+caffeine pre-WO hehe

Deadlift (warmup: 95 x 10, 155 x 3, 205 x 2)
275 x 5

Dips (warmup: (BW-52) x 13)
(BW+10) x 8/8
(BW) x 8

elliptical
22.5 minutes

intra-WO
16 oz water, 1 scoop whey, ~ 2 Tbsp honey

PWO
12 oz milk, 2 scoops weight gainer, 0.5 tsp creatine

2 hrs before workout
1 cup oatmeal
8 oz orange juice
1 scoop whey
12 oz fat free milk
1 cap Orange Triad
1 Tbsp Flax oil

30 minutes before workout
0.5 tsp creatine
8 oz hot water

Warmup
7 minutes brisk walk

Squat (warmup: 45 x 10, 115 x 5, 145 x 3, 185 x 2)
225 x 5/5/5

Press (warmup: 45 x 10, 70 x 5, 95 x 3)
120 x 4/4
115 x 5

Row (warmup: 45 x 10, 70 x 5, 95 x 3)
120 x 5/5/5

Pull ups
(BW-69) x 15
(BW-14) x 5
(BW-27) x 9
(BW-48) x 8

Plank
110-sec,75-sec,75 sec

Elliptical
25 minutes

Intra-WO
1 scoop whey, 1.5 Tbsp honey, 12 oz water

PWO
12 oz milk, 2 scoops weight gainer, 0.5 tsp creatine, 1 scoop oats

2.5 hrs before workout
1 cup oatmeal
8 oz orange juice
1 scoop whey with 12 oz skim milk
1 cap Orange Triad
1 Tbsp flax oil

1 hr pre-WO
1 tsp instant coffee
0.5 tsp creatine
8 oz hot water

Warmup
6 minutes walk

Squat (warmup: 45 x 10, 115 x 5, 145 x 3, 185 x 2)
230 x 5/5/5

Bench (warmup: 95 x 10, 135 x 5)
177.5 x 5/5/5

Row (warmup: 45 x 10, 75 x 5, 105 x 3)
125 x 5/5/5

form might be bad on tail-end reps ... should do 2.5 lb increments

Dips (warmup: (BW-52) x 16)
(BW+12.5) x 6/6
(BW) x 12+

elliptical
27.5 minutes

intra-WO
16 oz water, 1 scoop whey, ~2 Tbsp honey

PWO
12 oz milk, 2 scoops weight gainer, 0.25 cup oats, 0.5 tsp creatine

2.5 hrs before workout
1 cup oatmeal
8 oz orange juice
1 scoop whey
12 oz fat free milk
1 cap Orange Triad
1 Tbsp Flax oil

1.5 hr minutes before workout
0.5 tsp creatine
1.5 tsp instant coffee
8 oz hot water

Warmup
7 minutes brisk walk

Front Squat (warmup: 45 x 10, 105 x 5, 125 x 3)
145 x 5/5/5

Press (warmup: 45 x 10, 75 x 5, 100 x 3)
121.25 x 5/5/5

Deadlift (warmup: 95 x 10, 175 x 3, 225 x 2)
285 x 5

Pull ups
(BW-61) x 15
(BW) x 7
(BW) x 4, (BW-27) x 4
(BW-44) x 12

Elliptical
30 minutes

Intra-WO
1 scoop whey, 2 Tbsp honey, 12 oz water

PWO
12 oz milk, ~2 scoops weight gainer, 0.5 tsp creatine, 0.25 cup oats

today's workout felt really weak even though i had caffeine+creatine ... might be the beef and dry-fruits meal that had quite a bit of fat :( ... ?

also i missed friday's workout ... :( ... so i tried to make up for it by mixing friday's and monday's exercises a little bit ... means i did press and chinups extra ... next workout is wednesday

usually if i miss friday's workout i try to make up for it by doing sunday, tuesday, thursday, saturday ... and then from monday my schedule gets back to normal and there's no missed workout ... however my semester has started and classes schedule is not letting me do anything on tuesdays and thursdays so i'll have to actually miss a workout ... sad :(

2.5 hrs before workout
0.5 cup 80% beef
0.5 cup rice
0.25 cup mixed dry-fruit
5 baby tomatoes
0.2 cup chick peas
handful of lettuce
2 Tbsp ketchup
1 apple
1 cap Orange Triad

1.5 hr pre-WO
1.5 tsp instant coffee
0.5 tsp creatine
8 oz hot water

Warmup
8 minutes walk

Squat (warmup: 45 x 10, 115 x 5, 155 x 3, 195 x 2)
235 x 5/5/5

Bench (warmup: 45 x 10, 105 x 5, 135 x 3, 160 x 2)
180 x 4
177.5 x 4
175 x 5

i couldn't do 180 lb ... i'll do either 180 or 182.5 next time but not 185

Press (warmup: 45 x 10, 75 x 5, 100 x 3)
120 x 2
115 x 4/5

Row (warmup: 45 x 10, 75 x 5, 105 x 3)
130 x 5/5/5

Dips (warmup: (BW-52) x 13)
(BW+10) x 6/5
(BW) x 8

Chinups
(BW-69.5) x 12
(BW) x 4/7

elliptical
32.5 minutes

intra-WO
16 oz water, 1.5 scoop whey, 2 Tbsp honey

PWO
12 oz milk, 1.5 scoops weight gainer, 0.25 cup oats, 0.5 tsp creatine

2 hrs before workout
1 cup oatmeal
8 oz orange juice
1 scoop whey with 12 oz skim milk
1 cap Orange Triad
1 Tbsp flax oil

BW: 188.8 lb (with shoes)

0.5 hr pre-WO
1.5 tsp instant coffee
0.5 tsp creatine
8 oz hot water

Warmup
5 minutes cycling machine

Front Squat (warmup: 45 x 10, 95 x 5, 125 x 3)
150 x 5/5/5

Bench (warmup: 45 x 10, 95 x 5, 135 x 3, 165 x 2)
182.5 x 5
185 x 5/4

yayyy ... i'm happy i could do 185 x 5 at least once

Deadlift (warmup: 135 x 10, 185 x 3, 225 x 2)
295 x 5

in last rep i might've bent my back ... really dangerous cz i'm not using belt ... should be really careful :o

Dips (warmup: (BW-52) x 15)
(BW+15) x 9/8
(BW) x 8

Elliptical
35 minutes

intra-WO
16 oz water, 1.5 scoop whey, 2 Tbsp honey

PWO
12 oz milk, 1.5 scoops weight gainer, 0.25 cup oats, 0.5 tsp creatine

my last day on creatine (took it for 35 days ... 40 including loading phase) ... gonna take a break for a month

2.5 hrs before workout
1 cup oatmeal
1 banana
12 oz milk
1 scoop whey
1 cap Orange Triad
1 Tbsp flax oil

0.5 hr pre-WO
1 tsp instant coffee
8 oz hot water

Warmup
6 minutes cycling machine

Squat (warmup: 45 x 10, 115 x 5, 155 x 3, 195 x 2)
240 x 5/5/5

Press (warmup: 45 x 10, 70 x 5, 100 x 3)
117.5 x 5/5/4

Row (warmup: 45 x 10, 75 x 5, 105 x 3)
135 x 5
125 x 5/5

Pullups
(BW-69.5) x 13
(BW) x 4
(BW-27) x 5/9
(BW-44) x 10

Planks
100-sec, 75-sec, 75-sec

Elliptical
37.5 minutes

intra-WO
16 oz water, 1.5 scoop whey, 2 Tbsp honey

PWO
12 oz milk, 1.5 scoops weight gainer, 0.25 cup oats

today workout felt difficult (without creatine?) and lazy ... also i noticed i take a long break b/w sets ... it took me 1.5 hours to do squat, press, and row ... each one took half an hour (including warmups) ... i don't think it's a good sign

Required workouts: 24
Completed workouts: 23
Missed workouts: 1

first 8 weeks were from Aug 24, 2009 to Oct 17, 2009
completed 23 out of 24 workouts

second 8 weeks were from Oct 19, 2009 to Dec 11, 2009
completed 15 out of 24 workouts ... this was sort of an intermediate phase in which i tried to miss least number of workouts possible while keeping my weights constant ... i was really busy with my semester so had to make the sacrifice

third 8 weeks were from Dec 14, 2009 to Feb 5, 2010
completed 23 out of 24 workouts ... a lot of things happened ... i had to work in a makeshift gym for a couple weeks where i could not do deadlifts and rows ... then i took creatine for the last 5 weeks ... anyway

following are the PB weights as of today:

Deadlift 295 x 5 (with deloads)
Squat 240 x 5
Bench 185 x 5
Row 135 x 5 (Pendlay, with deloads)
Press 121.25 x 5
Dips (BW+15) x 7
Pullups (BW) x 7
BW=187 lb
bf = at least 20%

so now i've been doing the Rippetoe's Starting Strength program for 24 weeks and my weight increments have slowed down ... especially now that I stopped creatine a couple of days ago, my lifts are gonna suffer ...

Starting Monday, I'm thinking of starting a 4-day split geared towards size with 6-12 rep sets based on this post by Hola Bola de grait

http://forum.bodybuilding.com/showthread.php?t=1896861

i wanna go thru at least 3 months of bulk cycle before i start cutting in summer (starting May or June) ... btw ... my own bodyspace page is at:

http://bodyspace.bodybuilding.com/Yudley/

may be i'll start a Workout journal there starting Monday ... i'll keep you guys posted ... suggestions welcome