DJSTARER's 2006 LOG. Straight up.

**DJSTARER** · 09-07-2006, 03:19 AM

Alright all, this is my first online workout log. My reasoning for this is to help myself keep track of my progress, while looking to the other members on this site for positive feedback.

Related Links:
(Last Year's Summary) My year in a glance:
(Bulk Pics) http://ironmass.com/forums/showthread.php?t=6394
(Almost Current Pics) http://ironmass.com/showthread.php?t=7722

Goals and Stats: I am hoping to qualify for the Collegiate Nationals (Powerlifting) either this April or Next. The problem is: as I gain weight, the set number needed to achieve (strength wise) will increase. I am aiming to lift in either the 181 or 172. Currently, I am 172 lbs at 10% BF (as heavy as 185 at 17%), and the bodybuilder in me is telling me it's time to pack it on.

Diet: My diet will consists of a micro-type tracking. What I mean by this is: instead of counting my daily kcals and what not, I simply eat EVERY 2.5 hours and each meal consists roughly of 60 grams CHO, 45 Protein, and 12g Fat. Yup! Between 500-550 kcals at each meal. The exceptions to these rules are as followed:

a) Breakfast and PWO is 700kcals (all extra carbs)nly
b) Before Bed it is only 400 kcals, and this contains 65 grams of protein and 12 grams of fat.

Cardio: Cardio, at this point (subject to change), is on my non training days, and will simple consist of 20 minutes with varying aerobic states before breakfast.

Training:

monday:
ATG smyth squats: 4X7
Box squats at parallel: 2X10(super slow) and 3X4 (explosive)
SLDL: 3x10

Tuesday:
Flat DB press: 5x5
High Hammer Strength Row: 3x8
RGBP: 3x6
Powercleans from the floor: 3X6

Thurs:
ATG smyth squats: 4x7
Deadlift: 3x6 rest-pause (heavy)
Box Squats: 5x3

Saturday:
Flat Bench: 4x5
Bent Rows: 3X10
Seated Hammer Stength Dips
Weighted Pullups: 3X8

NOTE: THESE WILL CHANGE CONSTANTLY AS I CYCLE THROUGH REP RANGES AND BEAT MY LOG BOOK. THESE REPS AND SETS ARE BASED ON WHAT I HAVE DONE THIS WEEK.

**DJSTARER** · 09-07-2006, 03:24 AM

9/5

ATG squats:
185x8 (PR)
185x7
185x7
185x6

BOX Squats: (Parallel)
225x12
22x10
275x3
275x3

SLDLs:
225X10
225X10
225X10
These were not tough. I am getting over a lower back injury, so I am not really steaming the pulls yet. Just doing very slow reps with light weight. I'll start pulling heavy soon.

Solid workout. I am really aimed at getting my squat up to par with my pull.

**DJSTARER** · 09-07-2006, 03:30 AM

9/6 (Today)

Flat DB press:
80's X5
80's X5
80's X5
80's X5
80's X5

(quite a bit of volume... but I enjoyed it)

Hammer Strength High Row:
270X8 PR (previous was 5)
270X8
270X8

CGBP:
175X6
175X6
175X6

2 sets of 5 powercleaning 145.

**powerman2000** · 09-07-2006, 06:45 AM

Can't wait to watch your deads.

**DJSTARER** · 09-07-2006, 02:57 PM

Quote:

Originally Posted by powerman2000

Can't wait to watch your deads.

yeah... currently I'm a pull-only lifter in competition. That is what I want to change.

9/7

22 minutes of cardio before breakfast.

I plan on playing 18 holes this afternoon.

**davtown** · 09-07-2006, 04:51 PM

*subscribed*

**DJSTARER** · 09-08-2006, 05:35 AM

9/7 cont.

played 18 holes, and used a cart (as usual). I am seriously the longest hitter I know for my weightclass. It isn't even a competition. Every season it seems like I hit the ball even further. Maybe it's just the weather.

Just finished a 2 hour bout of cardio at a part dancing. Good time had by all. I am noticing a greatly increased amount of attention in my cut state. I didn't think it would make a difference, but I guess girls do notice the difference between 17 and 10% BF. Go figure... shallow.

Whatever, gonna down some oats and CC, then hit the matress for 10.

**DJSTARER** · 09-09-2006, 12:49 AM

9/8

Quote:

Originally Posted by DJSTARER

9/6 (Today)

Flat DB press:
80's X5
80's X5
80's X5
80's X5
80's X5

(quite a bit of volume... but I enjoyed it)

Man... these really kicked my ass. I am still as sore as I normally am the day after... except it has been nearly three. I know it was the lifts because I've been eating tons and been sleeping like a hybernating blue whale. I guess it really was too much volume for my chest presses. Normally I don't do much volume for that move.

Anyway....

20 min of cardio this morning and, between biking to class and some physical labor at the golf club, i'v had a good deal of cardio today.

Diet was good, lots of fat. About 20 grams from nuts at each meal, 25 grams from carbs, and the rest protein. Really a cutting type diet... but at a caloric maintenance. That is what I do on a second rest day in a row. When I have single rest days, I keep my carbs up, but I see no reason for such on a consecutive day of non-training.

Due to my chest being sore, I took the extra day off. I'll be doing some heavy pulling tomarrow. I'm getting excited just thinking about it... now that i'm in a caloric surplus.

**DJSTARER** · 09-10-2006, 01:21 AM

9/9

Last night was sweet. Good party. I got to bed at 3am.

Today I woke up at 8am, at a 700kcal breakfast, and went back to sleep for 3 hours. That is kinda what I like to do when I stay up late the night before a lifting day. This way, I can get the kcals in and also get my full 8+ hours of dream time.

Lower Body, deadlilft emphasis (7:30pm):

135X8
225X8

My worksets are done with a full step away, 1 deep breath, between each pull.

315X8 (workset)
315X8 (workset)
365X4 (workset)

Sumo:
225X10 superslow, step away, re-grip and 10 standard style.
225X10 superslow, step away, re-grip and 8 standard style.

Smyth Backsquat:
135X20
135X20

Done

I normally do hypers with a 120lb DB, but I have a golf tournament, so the direct hamstring work not be a good idea. Hypers get me really sore.

**bigDman** · 09-10-2006, 01:23 AM

nice pulling.

**DJSTARER** · 09-10-2006, 01:58 AM

Quote:

Originally Posted by bigDman

nice pulling.

thanks. I'm not too happy about it. It is amazing what shedding 20 lbs of fat will do to one's lifts. I'm only going at about 75% of my PR. But ay well. I'll get there.

**NewSpawn** · 09-10-2006, 02:28 AM

hey....that workout looks pretty damn good to me. keep up the good work and hope you have a good week.

**DJSTARER** · 09-12-2006, 01:25 AM

9/11

Well, today I had work early in the morning and class the rest of the day. My only time to workout was during a 35 minute period between two of my classes.

Needless to say, I didn't have time for much. Fortunatley, it was just enough time to concentrate on my logbook essential moves.

Flat Bench:
5X185
5X185
5X185

High row:
270X10 (PR)
270X9
270X9

Seated Dip:
230X7 (PR)
230X7
230X6 + BW dips untill failure.

That is it. I only had time for 9 sets.

What is everyone's take on that little overall volume? Do you think I will be able to grow. I went extreme on all 3 moves, and the workout felt good. But do you guys think there would be enough muscle exhuastion for hypertrophy?

I sure hope there was, because I'm eating like a horse.

**DJSTARER** · 09-12-2006, 11:52 PM

9/12: Lower Body

I trained with the powerlifting team today, so I got tons of help on my form.

I modified my Pull slightly, but the biggest change was in my squat.

Before my changes, I did a ATG barbell backsquat:
185X8
185X7
205X3

Smyth 1" below parallel box:
225X10
185X7
185X7

Deadlift:
Some heavy work, but nothing hardcore because i was working on my form.

Hypers:
BW+110X10
BW+110x8
BW+110X8

Crappy workout, but the changes will likely be for the better in the future. They are convinced my squat has not gone up because of my sh*tty form. So I will likely start very light all over again and work my way up. I'll have to set new goals. I am adopting a much more shallow wide stance.

**powerman2000** · 09-13-2006, 05:51 AM

Quote:

Originally Posted by DJSTARER

I am adopting a much more shallow wide stance.

I know you're pretty smart so don't be

09-07-2006, 03:19 AM	#1
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,049 Recipes: 0 Rep Power: 114	DJSTARER's 2006 LOG. Straight up. Alright all, this is my first online workout log. My reasoning for this is to help myself keep track of my progress, while looking to the other members on this site for positive feedback. Related Links: (Last Year's Summary) My year in a glance: (Bulk Pics) http://ironmass.com/forums/showthread.php?t=6394 (Almost Current Pics) http://ironmass.com/showthread.php?t=7722 Goals and Stats: I am hoping to qualify for the Collegiate Nationals (Powerlifting) either this April or Next. The problem is: as I gain weight, the set number needed to achieve (strength wise) will increase. I am aiming to lift in either the 181 or 172. Currently, I am 172 lbs at 10% BF (as heavy as 185 at 17%), and the bodybuilder in me is telling me it's time to pack it on. Diet: My diet will consists of a micro-type tracking. What I mean by this is: instead of counting my daily kcals and what not, I simply eat EVERY 2.5 hours and each meal consists roughly of 60 grams CHO, 45 Protein, and 12g Fat. Yup! Between 500-550 kcals at each meal. The exceptions to these rules are as followed: a) Breakfast and PWO is 700kcals (all extra carbs)nly b) Before Bed it is only 400 kcals, and this contains 65 grams of protein and 12 grams of fat. Cardio: Cardio, at this point (subject to change), is on my non training days, and will simple consist of 20 minutes with varying aerobic states before breakfast. Training: monday: ATG smyth squats: 4X7 Box squats at parallel: 2X10(super slow) and 3X4 (explosive) SLDL: 3x10 Tuesday: Flat DB press: 5x5 High Hammer Strength Row: 3x8 RGBP: 3x6 Powercleans from the floor: 3X6 Thurs: ATG smyth squats: 4x7 Deadlift: 3x6 rest-pause (heavy) Box Squats: 5x3 Saturday: Flat Bench: 4x5 Bent Rows: 3X10 Seated Hammer Stength Dips Weighted Pullups: 3X8 NOTE: THESE WILL CHANGE CONSTANTLY AS I CYCLE THROUGH REP RANGES AND BEAT MY LOG BOOK. THESE REPS AND SETS ARE BASED ON WHAT I HAVE DONE THIS WEEK. __________________ 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

09-07-2006, 03:24 AM	#2
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,049 Recipes: 0 Rep Power: 114	9/5 ATG squats: 185x8 (PR) 185x7 185x7 185x6 BOX Squats: (Parallel) 225x12 22x10 275x3 275x3 SLDLs: 225X10 225X10 225X10 These were not tough. I am getting over a lower back injury, so I am not really steaming the pulls yet. Just doing very slow reps with light weight. I'll start pulling heavy soon. Solid workout. I am really aimed at getting my squat up to par with my pull. __________________ 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

09-07-2006, 03:30 AM	#3
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,049 Recipes: 0 Rep Power: 114	9/6 (Today) Flat DB press: 80's X5 80's X5 80's X5 80's X5 80's X5 (quite a bit of volume... but I enjoyed it) Hammer Strength High Row: 270X8 PR (previous was 5) 270X8 270X8 CGBP: 175X6 175X6 175X6 2 sets of 5 powercleaning 145. __________________ 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

09-07-2006, 06:45 AM	#4
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,136 Recipes: 0 Rep Power: 200	Can't wait to watch your deads. __________________ 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

09-07-2006, 04:51 PM	#6
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	subscribed __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

09-08-2006, 05:35 AM	#7
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,049 Recipes: 0 Rep Power: 114	9/7 cont. played 18 holes, and used a cart (as usual). I am seriously the longest hitter I know for my weightclass. It isn't even a competition. Every season it seems like I hit the ball even further. Maybe it's just the weather. Just finished a 2 hour bout of cardio at a part dancing. Good time had by all. I am noticing a greatly increased amount of attention in my cut state. I didn't think it would make a difference, but I guess girls do notice the difference between 17 and 10% BF. Go figure... shallow. Whatever, gonna down some oats and CC, then hit the matress for 10. __________________ 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

09-10-2006, 01:21 AM	#9
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,049 Recipes: 0 Rep Power: 114	9/9 Last night was sweet. Good party. I got to bed at 3am. Today I woke up at 8am, at a 700kcal breakfast, and went back to sleep for 3 hours. That is kinda what I like to do when I stay up late the night before a lifting day. This way, I can get the kcals in and also get my full 8+ hours of dream time. Lower Body, deadlilft emphasis (7:30pm): 135X8 225X8 My worksets are done with a full step away, 1 deep breath, between each pull. 315X8 (workset) 315X8 (workset) 365X4 (workset) Sumo: 225X10 superslow, step away, re-grip and 10 standard style. 225X10 superslow, step away, re-grip and 8 standard style. Smyth Backsquat: 135X20 135X20 Done I normally do hypers with a 120lb DB, but I have a golf tournament, so the direct hamstring work not be a good idea. Hypers get me really sore. __________________ 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

09-10-2006, 02:28 AM	#12
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	hey....that workout looks pretty damn good to me. keep up the good work and hope you have a good week.

09-12-2006, 01:25 AM	#13
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,049 Recipes: 0 Rep Power: 114	9/11 Well, today I had work early in the morning and class the rest of the day. My only time to workout was during a 35 minute period between two of my classes. Needless to say, I didn't have time for much. Fortunatley, it was just enough time to concentrate on my logbook essential moves. Flat Bench: 5X185 5X185 5X185 High row: 270X10 (PR) 270X9 270X9 Seated Dip: 230X7 (PR) 230X7 230X6 + BW dips untill failure. That is it. I only had time for 9 sets. What is everyone's take on that little overall volume? Do you think I will be able to grow. I went extreme on all 3 moves, and the workout felt good. But do you guys think there would be enough muscle exhuastion for hypertrophy? I sure hope there was, because I'm eating like a horse. __________________ 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

09-12-2006, 11:52 PM	#14
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,049 Recipes: 0 Rep Power: 114	9/12: Lower Body I trained with the powerlifting team today, so I got tons of help on my form. I modified my Pull slightly, but the biggest change was in my squat. Before my changes, I did a ATG barbell backsquat: 185X8 185X7 205X3 Smyth 1" below parallel box: 225X10 185X7 185X7 Deadlift: Some heavy work, but nothing hardcore because i was working on my form. Hypers: BW+110X10 BW+110x8 BW+110X8 Crappy workout, but the changes will likely be for the better in the future. They are convinced my squat has not gone up because of my shtty form. So I will likely start very light all over again and work my way up. I'll have to set new goals. I am adopting a much more shallow wide stance. __________________ 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