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  1. #1
    Regular Poster 0scar's Avatar
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    Default Oscar training journal

    I decided to get back on stronglifts 5x5, I was using another routine (bodybuilding) and made few gains in strength, although my nutrition hasnt been great in months, still was eating healthy just not enough calories and low energy in the gym.

    I made great gains in stronglifts everywhere except squats, I got low back pain from them, but I just think I didnt try hard enough to fix my form and mobility.

    I have been watching kelly starlett video on mobility and I did them last night, and it made a difference in my squat, I plan on doing them everyday, so that I can improve my mobility and prevent this low back pain I get.

    My goal is to bulk up 200lbs I am 160 right now, 1 pound a week. eat a ton, also make my own weight-gain shakes.

    Once I make no progress on SL 5x5 I will switch to madcow and maybe 5/3/1 in the future, but for now good ole 5x5

  2. #2
    Regular Poster 0scar's Avatar
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    Did my mobility work then did 100 skips of jump rope to get some blood pumping and worked out. I deloaded since I am back on Stronglifts again.

    squat 5x5 95lbs (PR 250)
    OHP 5x5 95lbs (PR 120)
    DL 1x5 135lbs (PR 275)
    Chin-ups 3x8-12

    my OHP was weak,but I am sure once I get back on my diet next week it will go up. I want bigger arms, something I have lacked in development on my previous run of stronglifts. I did chin-ups and they felt really good, i was going to add some barbell curls afterwords, but I think chin-ups will do for now.

    my squat felt great, that mobility wod by kelly starlett is helping out alot. Please dont come back "low back pain" lol
    Last edited by 0scar; 06-26-2014 at 08:23 AM.

  3. #3
    Regular Poster 0scar's Avatar
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    Been a while since i posted on here. I think it will be great for my motivation to record my progress, although ive been lifting for a long time now. Im still 160lbs because of my inconsistent diet, and low back problems. Ive also neglected squats and deadlifts because of my back, well been doing stretches my physical therapist recomended and my back is much better, not cured but better.

    I feel i need to work on my mobility some more to properly do squats. My deadlifts feel good, but squats ive always had trouble with. Im thinking of switching to high bar squats cause i heard its less stress on your back. anyway worked out today

    took 2 scoops of C4 and went to the gym for shoulder day

    Overhead press 3x6 110lbs (5,4,3) I almost had the 6th rep on the first set haha
    DB presses 3x8-10 50lbs (8,8,5) Felt stronger on these, as I felt extremely weak since I started DB presses
    Lateral raises 3x10-15 15lbs (8,5) Started feel something in my shoulder again so I stopped on the second set. My left shoulder been acting up lately
    Machine rear delt 4x8-10 95lbs (10,8,5) did good on these.

    Will make a transition to lyle mcdonalds bulking routine here soon as my current routine is not real good according to forum members. I got to start listening to advice i get haha

    Currently bulking although havent counted my calories lately. I shot 3 pounds just like that last week on my meal plan and I definitely got to cut back a little
    Making all KINDS OF GAINS!
    ISYMFS-Ct Fletcher

  4. #4
    Regular Poster 0scar's Avatar
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    Arm day last night

    2 scoops of C4 preworkout (I love this stuff!)

    barbell curl 70lbs 3x8-10 beat my previous record of 8 reps although i struggled every second of it haha moved to 75lb although got some wrist pain

    Close Grip Bench Press 120lbs 3x8-10 killed my previous record here and i moved up in weight twice got to 130lbs

    DB Hammer curl 40lbs beat previous record of 8 reps and got 10 and also got another 8 reps on the second set. Ready to move up in weight next time

    Skullcrushers 45lbs + ezbar did okay, just got 8 reps, but i got a huge pump from this.

    Check the scale this morning and looks like I didnt gain any weight (161lbs) going to up my carbs for next week.
    Making all KINDS OF GAINS!
    ISYMFS-Ct Fletcher

  5. #5
    Regular Poster 0scar's Avatar
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    Started Dougs 4 day split yesterday

    Back
    Wide Grip Pull Up 4X12,10,8,6
    Close Grip Pull Down 4X12,10,8,6
    One Arm Dumbbell Row 4X12,10,8,6
    Bent Over Barbell Row 4X12,10,8,6

    Was kinda tough but gonna try it for 3 months. Also went this morning and did abs, cardio.

    My diet sucks right now as Im eating 6 eggs in the morning, 2xramen (chicken) with big can of tuna at lunch, and 2xramen(beef) big can of tuna with celery at dinner. Trying to get caught up with my funds, I spend alot on food and got to pay more bills. This is the way they eat in prison so It might work out for a temporary solution.
    Making all KINDS OF GAINS!
    ISYMFS-Ct Fletcher

  6. #6
    Regular Poster 0scar's Avatar
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    Doing morning workouts because of school in the afternoons. I love working out in the afternoons, but schools gets in my way. Anyway chest and arms today. Did 4 sets of biceps instead of 3 sets by mistake lol. This workout felt grueling but the change in volume gives me a great pump and a feeling of well being. I like this rep range better. Hypertrophy?

    Chest and Biceps
    Incline Dumbbell Bench Press 4X12,10,8,6 35lbs
    Barbell Bench Press 4X12,10,8,6 95lbs too easy
    Incline Dumbbell Flys 4X12,10,8,6 15lbs First time doing these, ive seen arnold does them alot in his videos
    Cable Crossovers 4X12,10,8,6 30lbs too easy
    Incline Dumbbell Curl 3X10,8,6 20lbs kida tough but hit my rep ranges
    Preacher Curl 3X10,8,6 15lbs+ez bar
    Standing Hammer Curl 3X10,8,6 30lbs love hammers, too easy moving up in weight next time.

    I know i got to eat big, i feel waaay more hungry since ive been on this routine. Gonna buy as much as I can healthy food wise this weekend.

    My aim is to progessively overload everytime i hit the rep range, i know that you must lift heavier weights to put on mass, so here I come.
    Making all KINDS OF GAINS!
    ISYMFS-Ct Fletcher

  7. #7
    Regular Poster 0scar's Avatar
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    hit the gym this morning.
    Smith Machine Shoulder Press 4X12,10,8,6 95lbs
    Dumbbell Lateral Raise 4X12,10,8,6 15lbs
    Machine Rear Delt Fly 4X12,10,8,6 90lbs
    Barbell Shrugs 4X12,10,8,6 165lbs
    Skullcrushers 3X10,8,6 40lbs
    One Arm Rope Extension 3X10,8,6 15lbs
    One Arm Dumbbell Extension 3X10,8,6 10lbs

    way too easy today, gotta move up in weight. took 2 scoops of c4 and it didnt hit me well, probably move down to 1 scoop.
    Making all KINDS OF GAINS!
    ISYMFS-Ct Fletcher

  8. #8
    Regular Poster 0scar's Avatar
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    Made some progress today. Took 1 scoop C4 in the morning

    Wide Grip Pull Up 4X12,10,8,6 5lbs (12,8,5,5)
    Close Grip Pull Down 4X12,10,8,6 90lbs hit all reps
    One Arm Dumbbell Row 4X12,10,8,6 55lbs (10,8,8,6)
    Bent Over Barbell Row 4X12,10,8,6 80lbs hit all reps

    I felt a little sluggish this morning and Im blaming it on my nutrition and sleep apnia.
    Making all KINDS OF GAINS!
    ISYMFS-Ct Fletcher

  9. #9
    Regular Poster 0scar's Avatar
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    Did my work this morning. 1 scoop C4

    Incline Dumbbell Bench Press 4X12,10,8,6 40lbs hit all reps
    Barbell Bench Press 4X12,10,8,6 115lbs a little tough because of the previous Incline DB session, but got all reps
    Incline Dumbbell Flys 4X12,10,8,6 15lbs hit all reps, but i feel im not ready to move up in weight on these
    Cable Crossovers 4X12,10,8,6 30lbs too easy, moving up the weight next time
    Incline Dumbbell Curl 3X10,8,6 25lbs tough. managed 10 reps
    Preacher Curl 3X10,8,6 20lbs+ez bar did good, moving up the weight
    Standing Hammer Curl 3X10,8,6 35lbs only managed 10 reps

    My pump was powerful. I looked in the mirror and was like gosh i wish i looked like this all the time lol. I also thought why do I work out? is it for the ladies or is it because it will improve my self esteem/confidence. I say both! although i am proud of the gains ive made these 3 years ive been training. Just got to work on my nutrition, and start using recipes as brown rice with salsa is boring lol.
    Making all KINDS OF GAINS!
    ISYMFS-Ct Fletcher

  10. #10
    Regular Poster 0scar's Avatar
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    Morning workout

    Smith Machine Shoulder Press 4X12,10,8,6 105lbs easy
    Dumbbell Lateral Raise 4X12,10,8,6 15lbs easy
    Machine Rear Delt Fly 4X12,10,8,6 100lbs easy
    Barbell Shrugs 4X12,10,8,6 185lbs tough
    Skullcrushers 3X10,8,6 45lbs tough, my elbows felt like they were going to snap
    One Arm Rope Extension 3X10,8,6 20lbs fair
    One Arm Dumbbell Extension 3X10,8,6 15lbs fair
    Making all KINDS OF GAINS!
    ISYMFS-Ct Fletcher

  11. #11
    Regular Poster 0scar's Avatar
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    Did my morning workout, was pressed for time so i did fewer sets. I think to myself its better than nothing. I really miss my afternoon workouts , but school is a huge drag on me. I make more gains when im out of school, but i got to fight. Got some C4 50x on the way and also got Serious Mass weight gainer. I got to make gains.

    Overhead Press 3X12,10 75lbs
    Dumbbell Lateral Raise 3X12,10,8 20lbs
    Machine Rear Delt Fly 3X12,10,8 95lbs
    Barbell Shrugs 3X12,10,8 165lbs

    CGBP 2X8,8 95lbs
    One Arm Rope Extension 2X10,10 20lbs
    One Arm Dumbbell Extension 2X10 20lbs
    Last edited by 0scar; 11-03-2015 at 08:52 AM.
    Making all KINDS OF GAINS!
    ISYMFS-Ct Fletcher

 

 

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