FortifiedIron "Dont sing it, Bring it"

Kyle C · 19-Mar-04, 10:15 PM

Im copying and pasting my journal over here because alot of people have taken an interested in my training, not only that i got called out on do i practice what I preach

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Current 4-19-04: Height: 5'10'' Weight: 252

Goals- 700 pound deadlift,

ETA to meet time- 11 months

Kc

Kyle C · 19-Mar-04, 10:16 PM

2-6-04

Deadlifts-
* 135 warm up
* 225x3
* 345x3
* 465x3

Rack Pulls-
* 205x3
* 355x3
* 495x3
* 515x1

GM's-
* 185x3
* 275x3
* 305x1

Rating- ***

Pretty good workout, this is my first real 'moderatly' heavy workout so far this year on the deadlift. I also had my first dose of IN-Rage before the workout and I must say.. WOW, I was so focused it was unreal!! Prior to the workout i had only ate 2 pieces of toast bout 6hours before so i was running off an empty stomach. I normally eat atleast 2 hrs before my workout but didnt today. Good workout.. I give it 3 stars.

Kyle C · 19-Mar-04, 10:17 PM

2-9-04

Floor Presses-
* 135x3
* 155x3
* 165x3
* 225x3
* 275x3
* 300x1

This was the first time ever doing floor presses that is why the weight is low at the beginning of the sets

SHIRT ON-
* 95x1 GOT THE BITCH TO TOUCH!!
* 135x1
* 225x1
* 275x1
* 315x1
* 350x1 Missed, bar drifted backwards

Push Downs-
* 2x8
* 1x6

Isometric Db/Power Shrug Superset-

* 90lb DBs x5 (5sec peak pause)
* 315x5 Power Shrugs
* 90lbs DBs x5 (5sec peak pause)
* 315x5 Power Shrugs
* 90lbs DBs x5 (5sec peak pause)
* 315x5 Power Shrugs
* 90lbs DBs x5 (5sec peak pause)
* 315x5 Power shrugs

Rating- **

Comments- Workout was ok, did alot of stuff, but I just didnt feel to focused. Took 3 Thermocins/ 3 hits (per nostral) IN-Rage, pluse 32oz Gatorade in the gym with me. I finally got the shirt to work right so im pleased with that, but i have some REALLY nasty cuts and marks on my arms now, little bleeding but nothing bad. I guess im pleased with the floor presses, not as good as i was hoping.. i wanted to hit 335, but i know im not even close to that yet. The 315 was assisted alittle. Weight looks good, but im not happy with my effort.

Kc

Kyle C · 19-Mar-04, 10:18 PM

2-23-04

Deadlift-
* 225x10
* 275x5
* 315x3
* 365x3
* 405x3
* 465x3
* 535xM

Pull Throughs-
3x10

Comments- Very short, had track practice and I knew id be running hard so I cut it down alot. 535 is my old PR, it came to about knee height but just didnt have the energy to lock it out.

Kc

Kyle C · 19-Mar-04, 10:19 PM

2-24-04

Random ****-

Well I was at track today and the coach forced me to do his crappy workout, here is what we did. I hardly put out any effort in this btw.

Straight Leg Deadlift-
* 225x8
* 275x8
I was standing on 35lb plates. The person closes to me was standing on the ground and was only using 115. The first set of 225 was easy, 275 was ehhh.. but not 'hard' to say the least. I've straigh legged over 400 before

Military Press-
* 3x8

I have no clue how much weight i was using, nor did it really matter. The guy that i was grouped with could hardly do 25's on the bar, i just had him keep adding 10's till i figured it was heavy enough.

Bicep Curls-
* 3x8 w/ 35's on bar. I never do curls

One legged Hops-
* 2 sets of full courts with each leg.
* 2 sets alternating legs.

My coach is a dip****. He called these bounding.

Some Random Gay circut stuff-
* 3 sets of 10 squat jumps
* 3 sets of 15 second mt. climbers
* 3 sets of 15 second gay anal jumps
* 3 sets of 15 deep squat jumps

Comments- This was a really gay workout. I was amazed at how weak and pathedic the individuals are in my grade. Its just sad if you ask me. WTF is up with Stiff leg deadlifting 115, expecially when you weight 215! Also i heard my coach reffer to building fast twitch muscle fibers atleast 15x's today. REALITY CHECK DUMBASS! You are born with a predisposed with a set ration. You can however change the characteristic of the fiber but not the specific content. Its people like this that dose not need to work with athletes.

Kc

Kyle C · 19-Mar-04, 10:20 PM

3-1-04

Bench-
* 2x3 255
* 2x2 275
* 2x1 300

This was a pretty tough! I did all sets with 30 seconds of rest between them.

Floor Press-
* 1x3 250
* 1x3 275
* 1x1 315 15lb PR

Eccentric Isometric Bench-
* 1x30seconds 135
* 1x30seconds 145

Damn these are heck! I was shaking like crazy during the time I was doing them!

Push Downs-
* 1x8 (stack)
* 1x8 (stack)
* 1x8 (stack)

Pull Ups-
* 1x3
* 1x3
* 1x3

Total Sets/Reps-
* 17/49

Rating-
****

Comments- Workout was great. I tried some new stuff today that I really like and look forward to having it as part of my workouts for time to come now. I have a feeling my bench is going to sky rocket soon, especially my raw lifts. I was def. feeling the shorter rest periods and Isometric eccentric work. **** star workout for me.

Kc

Kyle C · 19-Mar-04, 10:21 PM

3-3-04

Speed Squat on 10'' box-
* 135x3
* 135x3
* 135x3
* 155x3
* 155x3
* 185x3
* 185x3
* 185x3
* 205x3
* 205x3
* 225x3

Decline sit-ups-
* 25lbx3
* 25lbx3
* 35lbx3
* 35lbx3

The incline of the bench was actually pretty high.

Hammer Curls-
* 35lbx8
* 35lbx8
* 40lbx8

comments- Pissed off at the world.

Kc

Kyle C · 19-Mar-04, 10:22 PM

3-10-04

Raw Bench-
* 225x6
* 255x3
* 275x3
* 315x3

Shirted Bench-
* 225xNo touch
* 225x1/2'' from touching
* 275x1 (Touched)
* 315x1 Easy
* 350xM (missed, let it drift back again!)
* 350x1 (nailed it)
* 375x1 (nailed it, 5lb PR)
* 405xM (Just didnt have the strength bout 3/4 up)

Rating- ****

Comments- Have had a cold for 3 days and havnt felt good at all. Im suprised i got what I did. I actually had the liberty of 2 decent spotters so I knew not to pass this up.

Kc

Kyle C · 19-Mar-04, 10:23 PM

3-11-04

Cardio Day-

* 15 discus throws workin on second spin and release

*100m sprint
*100m walk
*100m sprint
*100m walk

*100m sprint
*100m walk
*100m sprint
*100m walk

*100m sprint
*100m walk
*100m sprint
*100m walk

*100m sprint
*100m walk
*100m sprint
*100m walk

Comments- Darn it I hate cardio! Actually today didnt feel to bad, the total distance I did was 1 mile. I have a meet tomorrow so I'll probably just be doing HIIT throughout spring break.

Kyle C · 19-Mar-04, 10:24 PM

3-15-04

Wide stance Squats-
* 225x3
* 315x3
* 405x3
* 455x3
* 465x3

Had a bit of a problem hitting depth at 455 and 465 but I felt they where right there. Im just not used to squatting that wide.

Low Box Squat-
* 225x3
* 275x3
* 315x3
* 340x3
* 365x3

Stiff Legged Deadlift-
* 275x3
* 315x3
* 405x3 (Old PR)
*425x3 (20lb PR)
*455x3 (50 POUND PR)

****IN A!, This made me smile and ****in go nuts once i pulled the 455x3. These 2 other guys where in the gym with me and they where like "Holy **** how did you do that?" My reply "SKILL!"

Pull Downs-
* Stackx5
* Stackx5
* Stackx5
* Stackx5
* Stackx5
Done with 30 second rest between each set.

Rating- *****

Comments- Happy as hell. I know my DL is hangin around 550 now, I cant wait till the end of this cycle then im gunna start crushing the weight. To top everything off I weighted in at 255, thats down from 262 in the past wk. Dropping weight, adding strength and becoming leaner.. ****IN A!

Kc

Kyle C · 19-Mar-04, 10:25 PM

5-16-04

Rope HIIT-
* TONS OF COMBINATIONS

Comments- Feeling totally KICKED! Im tired as hell!

wm009 · 19-Mar-04, 10:25 PM

I noticed at the site you gave me, that you have a cycle of like 6 rep weeks, than one at 8 , then another at 10, Did you add in like a cycle for power, of just like 2-3 reps?

Kyle C · 19-Mar-04, 10:26 PM

3-17-04

Raw Flat Bench-
* 275x3
* 315x3
* 325x3
* 335x3
* 345x3

Rack Lockouts-
* 405x3
* 410x3
* 425x3
* 430x3
* 440x 2 (1 miss)

Overhead Press-
* 145x3
* 155x3
* 185x3
* 185x3
* 185x3

Push Downs-
* Stack X 5
* Stack X 5
* Stack X 5
* Stack X 5
* Stack X 5
* Stack X 5

Rating- ***

Kyle C · 19-Mar-04, 10:27 PM

3-19-04

Deadlift-
* 405x3
* 425x3
* 455x3
* 465x3
* 505x3 (PR)

The 505x3 was pulled convo style baby!!!!!!!

Rack pulls from Knees-
* 465x3
* 475x3
* 505x3
* 515x3
* 535x3
* 550x1 (Had to do it hehe

)

Box Platform Pull 2-3'' over ROM-
* 225x3
* 275x3
* 315x1

Rating- ****

Comments- God i love deadlifting!!! Another 3 rep PR

, the 550x1 rack pull was to see what 550 would feel like and it felt like i owned it! The Box Platform pulls where the first time i've done them and to be honest.. they felt weird and I just wasnt diggin'em. Probably wont be a part of my routine anymore.

Kc

Kyle C · 19-Mar-04, 10:28 PM

Quote:

Originally Posted by wm009

I noticed at the site you gave me, that you have a cycle of like 6 rep weeks, than one at 8 , then another at 10, Did you add in like a cycle for power, of just like 2-3 reps?

The training im doing right now is powerlifting based in a 6wk cycle. Its completly different and 360degrees different then the hypertrophy program.

Im not a bber, im a pler.. i train for strength and power

Kc