DJSTARER's 2006 LOG. Straight up. - Page 3

**DJSTARER** · 10-06-2006, 01:11 AM

10/5 ME Upper

Bench Press:
135X3
155X3
175X3
185X3
205X3 (PR)
210X3 (PR again)
215X3 (.... again)

Floor Press Singles:
135X1
185X1
195X1
205X1
225X1
235X1 (PR)

Lockouts 10" off chest:
185X2
195X2
205X2
225X2
235X1
245X1 (PR)

Hammer Lat Pulldown:
160X10
180X10
180X9

DB Military Press:
55X6 (PR)
55X6
55X6

Diet:
10:30am Breakfast: 3cups honey nut cheerios, 1c FFSKIM, 1 scoop of whey, 1 tbls evoo, 2 slices of wheat bread.

12:30pm: .5cup dry basmatic, 1c FFskim, 1 scoop whey, 1 tbls oil

3:00pm, triple deck PB sandwhich, 1 protein bar (280kcals, 30g protein)

WORKOUT

5:30: PWO SHAKE> 30g dextrose, 10g mono, 25g protein

6:30: A crap load of chineese food... prolly 90g carbs... 25g fat and like 35g protein.

Currently eating: .5cup basmatic rice (dry), 5oz chicken, 1tbls oil

GOING TO EAT: 16oz pork, 3 avacados, 4cups cottage cheese, maybe some pizza.

Progress is slow but steady on the bench. PRs every week. That is key.

NOTE: I DON'T KNOW WHY THERE IS A FROWNING FACE AT THE TOP OF THIS POST... THIS WAS NOT A NEGATIVE WORKOUT IN ANY WAY. IT JUST APPEARED, and I CANNOT DELETE IT.

**A.FreeRadical** · 10-06-2006, 05:02 AM

Quote:

Originally Posted by DJSTARER

10/5 ME Upper

Bench Press:
135X3
155X3
175X3
185X3
205X3 (PR)
210X3 (PR again)
215X3 (.... again)

Floor Press Singles:
135X1
185X1
195X1
205X1
225X1
235X1 (PR)

Lockouts 10" off chest:
185X2
195X2
205X2
225X2
235X1
245X1 (PR)

Hammer Lat Pulldown:
160X10
180X10
180X9

DB Military Press:
55X6 (PR)
55X6
55X6

Diet:
10:30am Breakfast: 3cups honey nut cheerios, 1c FFSKIM, 1 scoop of whey, 1 tbls evoo, 2 slices of wheat bread.

12:30pm: .5cup dry basmatic, 1c FFskim, 1 scoop whey, 1 tbls oil

3:00pm, triple deck PB sandwhich, 1 protein bar (280kcals, 30g protein)

WORKOUT

5:30: PWO SHAKE> 30g dextrose, 10g mono, 25g protein

6:30: A crap load of chineese food... prolly 90g carbs... 25g fat and like 35g protein.

Currently eating: .5cup basmatic rice (dry), 5oz chicken, 1tbls oil

GOING TO EAT: 16oz pork, 3 avacados, 4cups cottage cheese, maybe some pizza.

Progress is slow but steady on the bench. PRs every week. That is key...

I am subscribing to this thread because something doesn't seem right here.

Let's start with this: "16oz pork, 3 avacados, 4cups cottage cheese, maybe some pizza."

Something wrong with this just-before-bed picture?

*

**DJSTARER** · 10-06-2006, 05:37 AM

Quote:

Originally Posted by A.FreeRadical

I am subscribing to this thread because something doesn't seem right here.

Let's start with this: "16oz pork, 3 avacados, 4cups cottage cheese, maybe some pizza."

Something wrong with this just-before-bed picture?

*

lol. that is spread out over a 5 hour period. likely 3 cups of CC and 1 avacado before bed. The other things are just meals.

**DJSTARER** · 10-08-2006, 04:55 AM

10/7 ME Deadlift Emphasis

Low Speed Box Squat:
135X2
135X2
135X2
135X2
135X2
135X2
135X2
135X2
135X2

Sumo Deadlift:
135X3
225X3
275X3
315X3
335X3
355X3 (PR)
385X1

Goodmornings:
155X10 (PR)
165X8 (PR)
165X8 (PR)

Done. Good mornings, clearly, were insane. I've never felt so sore in my lower back my entire life. It's a good sore. I have to lean back and stick my chest out when I walk to my abs do all the stablizing for my body.

Just had a great meal... hopefull i'll grow. 12oz steak, huge plate of mashed potatos. I know my core needs it after that workout.

I have one of the most important round of golf in my life tomarrow... bad idea on the GMs. I am 3 shots off the lead... need to go low. I played 36 today in prep.

**A.FreeRadical** · 10-08-2006, 05:28 AM

Quote:

Originally Posted by DJSTARER

Goodmornings:
155X10 (PR)
165X8 (PR)
165X8 (PR)

Done. Good mornings, clearly, were insane. I've never felt so sore in my lower back my entire life. It's a good sore. I have to lean back and stick my chest out when I walk to my abs do all the stablizing for my body.

Just had a great meal... hopefull i'll grow. 12oz steak, huge plate of mashed potatos. I know my core needs it after that workout.

I have one of the most important round of golf in my life tomarrow... bad idea on the GMs. I am 3 shots off the lead... need to go low. I played 36 today in prep.

I don't think you have a problem with the GMs, it is the huge plate of mashed potatoes that is screwing up your golf game. Gotta balance the GMs with the ab workout.

*

**BigZeke** · 10-08-2006, 06:03 AM

Nice work with the Good Mornings, they sure are fun aren't they?

**DJSTARER** · 10-08-2006, 10:43 PM

Quote:

Originally Posted by BigZeke

Nice work with the Good Mornings, they sure are fun aren't they?

raunchy right?

That is one exercise you better do with good form. If you don't keep an arch, you can really mess your back up.

**bigDman** · 10-08-2006, 11:40 PM

good mornings suck :-P

**A.FreeRadical** · 10-09-2006, 06:55 AM

Quote:

Originally Posted by DJSTARER

raunchy right?

That is one exercise you better do with good form. If you don't keep an arch, you can really mess your back up.

What he said. It is true.

*

**DJSTARER** · 10-09-2006, 04:20 PM

golf went well. +2 on the front and held it together on the back for an even par 72. I took 5th place honors. Should be good for a few hundred bucks.

**DJSTARER** · 10-10-2006, 03:04 AM

DE Upper

Speed Bench:
140X3
140X3
140X3
140X3
140X3
140X3
140X3
140X3
140X3 (all PRs. I upped it 5lbs since last time)

Pause Bench (2 missisip pause on my chest):
155X10- middle thumbless grip
155X9- close grip thumbless
155X8- Wide grip thumbless

Decline DB bench 20*:
80'sX6
80'sX6
80'sX6

High Lat pulldown (hammer strength):
160X12 (PR+2 reps)
190X10 (PR+ 10lbs)
190X5 super slow

Great workout. Pausebench is amazing. It will be a stable in my DE day for at least another 3 weeks.

**DJSTARER** · 10-11-2006, 06:30 AM

10/10 ME LOWER

Box Squat
135X5
155X3
185X3
185X3
205X3
215X3
215X3

Speed Sumo Pull:
215X3X9 (30 second interval)

Glute-Ham Raises
BW+25X8
BW+25X8
BW+25X6

Done

Squats started out crappy, but I was working on my form, and I think I finally felt it by the end. My first move was with my legs... I need to to me by hips and ass. I have to get bbing squat out of my mind and think "folding and unfolding chair."

Went out for dinner (I have made it a tradition on ME Lower). Always eat big on my weakest area.

**powerman2000** · 10-11-2006, 11:28 AM

The more you squat the more automatic your mechanics will become.

After more than 20 years of doing squats I don't even have to think much about my form or my stance.

**DJSTARER** · 10-11-2006, 04:12 PM

Quote:

Originally Posted by powerman2000

The more you squat the more automatic your mechanics will become.

After more than 20 years of doing squats I don't even have to think much about my form or my stance.

word. so I'm told.

I took away the box for a set at the end of my workout... it was amazing how much my form has changed already.

10-06-2006, 01:11 AM	#61
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,143 Recipes: 0 Rep Power: 116	10/5 ME Upper Bench Press: 135X3 155X3 175X3 185X3 205X3 (PR) 210X3 (PR again) 215X3 (.... again) Floor Press Singles: 135X1 185X1 195X1 205X1 225X1 235X1 (PR) Lockouts 10" off chest: 185X2 195X2 205X2 225X2 235X1 245X1 (PR) Hammer Lat Pulldown: 160X10 180X10 180X9 DB Military Press: 55X6 (PR) 55X6 55X6 Diet: 10:30am Breakfast: 3cups honey nut cheerios, 1c FFSKIM, 1 scoop of whey, 1 tbls evoo, 2 slices of wheat bread. 12:30pm: .5cup dry basmatic, 1c FFskim, 1 scoop whey, 1 tbls oil 3:00pm, triple deck PB sandwhich, 1 protein bar (280kcals, 30g protein) WORKOUT 5:30: PWO SHAKE> 30g dextrose, 10g mono, 25g protein 6:30: A crap load of chineese food... prolly 90g carbs... 25g fat and like 35g protein. Currently eating: .5cup basmatic rice (dry), 5oz chicken, 1tbls oil GOING TO EAT: 16oz pork, 3 avacados, 4cups cottage cheese, maybe some pizza. Progress is slow but steady on the bench. PRs every week. That is key. NOTE: I DON'T KNOW WHY THERE IS A FROWNING FACE AT THE TOP OF THIS POST... THIS WAS NOT A NEGATIVE WORKOUT IN ANY WAY. IT JUST APPEARED, and I CANNOT DELETE IT. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition Last edited by powerman2000 : 10-06-2006 at 03:36 AM.

10-08-2006, 04:55 AM	#64
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,143 Recipes: 0 Rep Power: 116	10/7 ME Deadlift Emphasis Low Speed Box Squat: 135X2 135X2 135X2 135X2 135X2 135X2 135X2 135X2 135X2 Sumo Deadlift: 135X3 225X3 275X3 315X3 335X3 355X3 (PR) 385X1 Goodmornings: 155X10 (PR) 165X8 (PR) 165X8 (PR) Done. Good mornings, clearly, were insane. I've never felt so sore in my lower back my entire life. It's a good sore. I have to lean back and stick my chest out when I walk to my abs do all the stablizing for my body. Just had a great meal... hopefull i'll grow. 12oz steak, huge plate of mashed potatos. I know my core needs it after that workout. I have one of the most important round of golf in my life tomarrow... bad idea on the GMs. I am 3 shots off the lead... need to go low. I played 36 today in prep. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

10-08-2006, 06:03 AM	#66
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,343 Recipes: 0 Rep Power: 71	Nice work with the Good Mornings, they sure are fun aren't they? __________________ Eat like a horse. Lift like a demon. Sleep like the dead. Only cheat on girls, never on your workouts My Workout Journal "I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger

10-09-2006, 04:20 PM	#70
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,143 Recipes: 0 Rep Power: 116	golf went well. +2 on the front and held it together on the back for an even par 72. I took 5th place honors. Should be good for a few hundred bucks. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

10-10-2006, 03:04 AM	#71
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,143 Recipes: 0 Rep Power: 116	DE Upper Speed Bench: 140X3 140X3 140X3 140X3 140X3 140X3 140X3 140X3 140X3 (all PRs. I upped it 5lbs since last time) Pause Bench (2 missisip pause on my chest): 155X10- middle thumbless grip 155X9- close grip thumbless 155X8- Wide grip thumbless Decline DB bench 20: 80'sX6 80'sX6 80'sX6 High Lat pulldown (hammer strength): 160X12 (PR+2 reps) 190X10 (PR+ 10lbs) 190X5 super slow Great workout. Pausebench is amazing. It will be a stable in my DE day for at least another 3 weeks. __________________ My philosophies on training:* "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

10-11-2006, 06:30 AM	#72
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,143 Recipes: 0 Rep Power: 116	10/10 ME LOWER Box Squat 135X5 155X3 185X3 185X3 205X3 215X3 215X3 Speed Sumo Pull: 215X3X9 (30 second interval) Glute-Ham Raises BW+25X8 BW+25X8 BW+25X6 Done Squats started out crappy, but I was working on my form, and I think I finally felt it by the end. My first move was with my legs... I need to to me by hips and ass. I have to get bbing squat out of my mind and think "folding and unfolding chair." Went out for dinner (I have made it a tradition on ME Lower). Always eat big on my weakest area. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

10-11-2006, 11:28 AM	#73
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,227 Recipes: 0 Rep Power: 203	The more you squat the more automatic your mechanics will become. After more than 20 years of doing squats I don't even have to think much about my form or my stance. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247