live4this13's man up journal.

live4this13 · 08-04-2005, 11:06 PM

been using clout for 3 weeks now will jump right into the action.

August 1st

Me Upper

Bench
bar x 12 warmup
95 x 8 warm up
145 x 6 warm up
170x3 +5lbs
175x3 +10lbs
180x3 +5lbs
180x3
185x2 +5lbs-1rep

DB Incline Press (need bigger DB's our gym sucks)
40x15 +3 reps
40x15 +5 reps
40x12

Pullups
BW x 10 +2reps pr
BW x 7+2reps
BW x 6 +1 rep

Bent over rows (curl bar)
75x12 +3 reps
75x9 +1 rep

Weighted crunches
45x12 +10lbs
45x10 +2reps

DB Side bends
40x10 +2reps

Comments: Did pretty well today with upping the weight and reps on almost everything. I really think clout is helping get more reps in every set. I dont seem to fatigue as easy. Looking forward to the next 5 weeks. Might could have had 3 on the last set of bench but didnt have a spotter so didnt wana risk it as no one else was in the weight room. Still cant get the form down on the bentover rows.

live4this13 · 08-04-2005, 11:07 PM

August 2nd

Me Lower

Squats
230x5
230x5
235x5 +5lbs +1rep pr

Deadlifts
195x10 +10lbs +2reps pr
205x10 +2reps pr
240x4 +25lbs pr -2reps

Comments: Also did 1 set of step ups and wrist curls. I was pretty tired today the 240 deadlift set drained me. So I am just going to relax and rest the rest of the day. I think the cutting may finally be getting to me either that or the getting up earlier. I still set some good pr's tough.

live4this13 · 08-04-2005, 11:08 PM

August 4th

AM Morning Cardio

Did 18 minutes HIIT this morning
3 minute warmup
12 minutes of 45:115 intervals (6 total)
3 minute cooldown

18 minutes 4.02 miles

Comments: wow the 45 sec sprints kicked my a$$ I wanted to stop after 4 lol but I got 6. Clout seemed to give me a little boost. Got my heartbeat pounding lol. I also took EC and a cap of Lean Green precardio.

Note: I will be taking ECY (25:200:5) plus a cap of lean green 2 times a day (morning meal and post workout meal) for the next 5 days as we start school in 5 days and just want to really work it the next 5 days to try to look my best. I do not feel it will effect my progress with the log as it is not being taken prework.

live4this13 · 08-04-2005, 11:08 PM

August 4th

RE Upper

Bench
135x15 +3reps pr
135x8 +1rep pr
135x6 +1rep pr

Skullcrushers/pull ups superset
80x10/bw x 7 +5lbs / +2reps
80x10/bw x 6 +5lbs / +1reps
85x8/bw x 6 -10lbs +5reps / +2reps
90x4/bw x 4 1 set

Zottman Curls
25x10 +2reps
30x8
35x4 +1set

Abs Curcuit
weighted crunches/DB Side bends
45x10 /40x10
45x10 /40x10
45x10 /40x10
45x10 /40x10

Comments: Pretty good workout. Add some sets I didnt do last week. All in all everything went well.

live4this13 · 08-04-2005, 11:15 PM

Overview:
Training:3 years on and off serious around a year. Never serious diet till now.
Age:16
Bodyweight:159
Height:5'6
Status: Cutting
Goals:
Lower bodyfat
Increase Strength
Maintaing LBM

Training style:
Modified Westside 4SB

live4this13 · 08-05-2005, 09:59 PM

Friday August 5th

RE Lower

Push Press
105x3 +10lbs
115x3 +5lbs
115x3 +5lbs
120x3 +5lbs pr

Squats
135x20
135x20

SLDL
175x12 +30lbs
185x8 +40lbs +1rep
195x8 +30lbs -2reps

Calf Raises
90x15
90x15
90x15

Wrist Curls
20x15
25x12
30x10 +10lbs

Comments:Pretty intense workout. Wanted to throw up on the SLDL's lol hamstrings got a good beatin 20 rep squat was good. So was push press.

live4this13 · 08-07-2005, 10:42 PM

August 7th

Afternoon Cardio

Did 20 minutes HIIT
3 minute warmup
8 minutes of 45:115 intervals (4 total)
5 minutes of 30:30 intervals (5 total)
4 minute cooldown

20 minutes 4.65 miles

Comments: Wow pretty tired after this. The 45 sec sprints really take a lot out of ya.

**bigDman** · 08-07-2005, 11:15 PM

nice to see you here l4t13
and great journal

live4this13 · 08-08-2005, 05:08 PM

Thanks bigDman

Goals for todays me upper

Bench
175x3, 180x3x2, 185x3, 190x3

DB Incline Press (need bigger DB's our gym sucks)
40x15x3

Pullups
BWx10, 8, 7

Weighted crunches
45x15x2

DB Side bends
40x12x2

Guess that'll do

. Bench will be tough hopefully I can get a spotter on the 190 so I can go all out.

New Weight

158.5 down .5lbs from last week.

live4this13 · 08-08-2005, 08:51 PM

August 8th

Me Upper

Bench
bar x 12 warmup
95 x 8 warm up
145 x 6 warm up
175x3 +5lbs
180x3 +5lbs
185x3 +5lbs
185x3 +5lbs
190x3 +5lbs +1 rep

DB Incline Press (need bigger DB's our gym sucks)
40x15
40x15
40x 8/3 R/P wanted to do 8/6/4 but was dead.

Pullups
BW x 10
BW x 8+1reps
BW x 7 +1 rep

Weighted crunches
45x15+3reps
45x12 +2reps

DB Side bends
40x12 +2reps
40x12 +1 set

1 arm rows new
40x12
40x10

Comments: Bench was intense. The 190 set was crazy on the 3rd rep I paused in the middle for like 5 seconds before I could finish it and lock out. The R/P was way harder then I thought. I will try to get it in more as Iam thinking about DC in the future. Pullups were good, so were crunches and side bends. Wanted to throw up by the end was pretty drained.

08-04-2005, 11:06 PM	#1
live4this13 New Member Join Date: Jun 2005 Posts: 16 Recipes: 0 Rep Power: 0	live4this13's man up journal. been using clout for 3 weeks now will jump right into the action. August 1st Me Upper Bench bar x 12 warmup 95 x 8 warm up 145 x 6 warm up 170x3 +5lbs 175x3 +10lbs 180x3 +5lbs 180x3 185x2 +5lbs-1rep DB Incline Press (need bigger DB's our gym sucks) 40x15 +3 reps 40x15 +5 reps 40x12 Pullups BW x 10 +2reps pr BW x 7+2reps BW x 6 +1 rep Bent over rows (curl bar) 75x12 +3 reps 75x9 +1 rep Weighted crunches 45x12 +10lbs 45x10 +2reps DB Side bends 40x10 +2reps Comments: Did pretty well today with upping the weight and reps on almost everything. I really think clout is helping get more reps in every set. I dont seem to fatigue as easy. Looking forward to the next 5 weeks. Might could have had 3 on the last set of bench but didnt have a spotter so didnt wana risk it as no one else was in the weight room. Still cant get the form down on the bentover rows. __________________ mod at athletes.com

08-04-2005, 11:07 PM	#2
live4this13 New Member Join Date: Jun 2005 Posts: 16 Recipes: 0 Rep Power: 0	August 2nd Me Lower Squats 230x5 230x5 235x5 +5lbs +1rep pr Deadlifts 195x10 +10lbs +2reps pr 205x10 +2reps pr 240x4 +25lbs pr -2reps Comments: Also did 1 set of step ups and wrist curls. I was pretty tired today the 240 deadlift set drained me. So I am just going to relax and rest the rest of the day. I think the cutting may finally be getting to me either that or the getting up earlier. I still set some good pr's tough. __________________ mod at athletes.com

08-04-2005, 11:08 PM	#3
live4this13 New Member Join Date: Jun 2005 Posts: 16 Recipes: 0 Rep Power: 0	August 4th AM Morning Cardio Did 18 minutes HIIT this morning 3 minute warmup 12 minutes of 45:115 intervals (6 total) 3 minute cooldown 18 minutes 4.02 miles Comments: wow the 45 sec sprints kicked my a$$ I wanted to stop after 4 lol but I got 6. Clout seemed to give me a little boost. Got my heartbeat pounding lol. I also took EC and a cap of Lean Green precardio. Note: I will be taking ECY (25:200:5) plus a cap of lean green 2 times a day (morning meal and post workout meal) for the next 5 days as we start school in 5 days and just want to really work it the next 5 days to try to look my best. I do not feel it will effect my progress with the log as it is not being taken prework. __________________ mod at athletes.com

08-04-2005, 11:08 PM	#4
live4this13 New Member Join Date: Jun 2005 Posts: 16 Recipes: 0 Rep Power: 0	August 4th RE Upper Bench 135x15 +3reps pr 135x8 +1rep pr 135x6 +1rep pr Skullcrushers/pull ups superset 80x10/bw x 7 +5lbs / +2reps 80x10/bw x 6 +5lbs / +1reps 85x8/bw x 6 -10lbs +5reps / +2reps 90x4/bw x 4 1 set Zottman Curls 25x10 +2reps 30x8 35x4 +1set Abs Curcuit weighted crunches/DB Side bends 45x10 /40x10 45x10 /40x10 45x10 /40x10 45x10 /40x10 Comments: Pretty good workout. Add some sets I didnt do last week. All in all everything went well. __________________ mod at athletes.com

08-04-2005, 11:15 PM	#5
live4this13 New Member Join Date: Jun 2005 Posts: 16 Recipes: 0 Rep Power: 0	Overview: Training:3 years on and off serious around a year. Never serious diet till now. Age:16 Bodyweight:159 Height:5'6 Status: Cutting Goals: Lower bodyfat Increase Strength Maintaing LBM Training style: Modified Westside 4SB __________________ mod at athletes.com

08-05-2005, 09:59 PM	#6
live4this13 New Member Join Date: Jun 2005 Posts: 16 Recipes: 0 Rep Power: 0	Friday August 5th RE Lower Push Press 105x3 +10lbs 115x3 +5lbs 115x3 +5lbs 120x3 +5lbs pr Squats 135x20 135x20 SLDL 175x12 +30lbs 185x8 +40lbs +1rep 195x8 +30lbs -2reps Calf Raises 90x15 90x15 90x15 Wrist Curls 20x15 25x12 30x10 +10lbs Comments:Pretty intense workout. Wanted to throw up on the SLDL's lol hamstrings got a good beatin 20 rep squat was good. So was push press. __________________ mod at athletes.com

08-07-2005, 10:42 PM	#7
live4this13 New Member Join Date: Jun 2005 Posts: 16 Recipes: 0 Rep Power: 0	August 7th Afternoon Cardio Did 20 minutes HIIT 3 minute warmup 8 minutes of 45:115 intervals (4 total) 5 minutes of 30:30 intervals (5 total) 4 minute cooldown 20 minutes 4.65 miles Comments: Wow pretty tired after this. The 45 sec sprints really take a lot out of ya. __________________ mod at athletes.com

08-08-2005, 05:08 PM	#9
live4this13 New Member Join Date: Jun 2005 Posts: 16 Recipes: 0 Rep Power: 0	Thanks bigDman Goals for todays me upper Bench 175x3, 180x3x2, 185x3, 190x3 DB Incline Press (need bigger DB's our gym sucks) 40x15x3 Pullups BWx10, 8, 7 Weighted crunches 45x15x2 DB Side bends 40x12x2 Guess that'll do . Bench will be tough hopefully I can get a spotter on the 190 so I can go all out. New Weight 158.5 down .5lbs from last week. __________________ mod at athletes.com

08-08-2005, 08:51 PM	#10
live4this13 New Member Join Date: Jun 2005 Posts: 16 Recipes: 0 Rep Power: 0	August 8th Me Upper Bench bar x 12 warmup 95 x 8 warm up 145 x 6 warm up 175x3 +5lbs 180x3 +5lbs 185x3 +5lbs 185x3 +5lbs 190x3 +5lbs +1 rep DB Incline Press (need bigger DB's our gym sucks) 40x15 40x15 40x 8/3 R/P wanted to do 8/6/4 but was dead. Pullups BW x 10 BW x 8+1reps BW x 7 +1 rep Weighted crunches 45x15+3reps 45x12 +2reps DB Side bends 40x12 +2reps 40x12 +1 set 1 arm rows new 40x12 40x10 Comments: Bench was intense. The 190 set was crazy on the 3rd rep I paused in the middle for like 5 seconds before I could finish it and lock out. The R/P was way harder then I thought. I will try to get it in more as Iam thinking about DC in the future. Pullups were good, so were crunches and side bends. Wanted to throw up by the end was pretty drained. __________________ mod at athletes.com

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