Strength of Will, Always Burning

Strength of Will, Always Burning
Welcome to my Blog.

Here I will outline the current training I am under taking. My current stats can be found at MuscleandBrawn.

Saturday, July 31, 2010


July 30th, 2010
Workout 1
Weight: 170.7 lbs
Time: 1 hour
Squat
Last time: 235x5
2x240x5
140x20
This time: (W) Bx6, 135x3, 155x1, 225x1, 240x1
2x240x5
245x5 <-- could've gotten better depth
145x20
Glute Ham Raises
Last time: 3xBWx10
This time: BWx10
Bent-Over Rows
Last time: 2x135x6, 2x140x6
This time: 135x6, 3x140x6
Behind the Back Barbell Shrugs
This time: 140x5
2x185x5
Barbell Curl
Last time: 2x60x8, 70x7.5
This time: 2x60x8, 70x8
Notes: Workout Notes
Great Workout!

Farmers Walk w/45 lb plates:
2:34 & 2:26
-Aaron

Tuesday, July 27, 2010


July 26th, 2010
Workout 4
Weight: 171.9 lbs
Time: 1 hour 20 minutes
Incline Bench Press
Last time: 135x3
2x140x3
This time: (W) Bx6, 95x2, 135x1
135x3
2x140x3
DB Bench Press
Last time: 4x55x8
This time: 3x55x8
60x8
Behind the Neck Press
Last time: 70x8
75x8
75x7
This time: 70x8
2x75x8
Upright Rows
Last time: 90x8
95x8
This time: 95x8
95x8
Decline Close Grip Bench press
Last time: 2x115x10
120x10
This time: 2x115x10
120x10
Notes: Workout Notes
Timed Complex:
1:48
1:31
Great workout!
-Aaron

Monday, July 26, 2010


July 25th, 2010
Workout 3
Time: 2 hours
Deadlift
Last time: 265x5
270x5
275x5
This time: (W) Bx6, 135x3, 225x1 ,275x1
2x275x5
280x5
Leg Press
Last time: 460x10, 470x10
This time: 470x10, 480x10
Chinups
Last time: 2x-20x6, 2xBWx6
This time: 2xBWx6, BWx4, BWx5
Preacher Curl
Last time: 2x60x8, 70x5
This time: 2x60x8, 70x6
Standing/Seated Calf Raises
Last time: 3x340/100x6/15
This time: 380x6/100x15
380x6/110x15
380x6/110x15
Notes: Workout Notes
Awesome Workout!
-Aaron

Friday, July 23, 2010


July 22nd, 2010
Workout 2
Weight: N/A
Time: 1.75 hours
Bench Press
Last time: 155x3
160x3
160x4
This time: (W)Bx6, 95x2, 135x1, 155x1
2x160x3
165x2.5
Incline DB Bench press
Last time: 3x50x8, 55x4
This time: 3x50x8, 55x8
Military Press
Last time: 3x70x8
This time: 3x70x8
Rope Pushdowns
Last time: 70x10
2x80x10
This time: 2x80x10
70x10 - had better form on these
Hanging Leg Raises
Last time: 3xBWx10
This time: 3xBWx10
Notes: Workout Notes
Tossed in some voyer shrugs as part of my warm-up.
-Aaron

Thursday, July 22, 2010


July 12th, 2010
Workout 1
Weight: 171.1 lbs
Time: 1 hours 30 minutes
Squat
Last time: 2x235x5
240x5
140x20
This time: (W) Bx6, 135x3, 185x1, 235x1
235x5
2x240x5
140x20
DB Shrugs
Last time: 3x85x10
This time: 3x85x10
Glute Ham Raises
Last time: 3xBWx10
This time: 3xBWx10
Bent-Over Rows
Last time: 3x135x6, 140x6
This time: 2x135x6, 2x140x6
Barbell Curl
Last time: 2x60x8, 60x6 --used the straight bar instead of EZ bar for a change.
This time: 2x60x8, 70x7.5 --back to EZ bar
Notes: Workout Notes
Felt tired really quickly this day.
-Aaron

Sunday, July 18, 2010


July 17th, 2010
Workout 4
Time: 1 hour *not enough time
Incline Bench Press
Last time: 135x3
140x3
140x2
This time: (W) Bx6, 95x1, 135x1, 140x1
135x3
2x140x3
DB Bench Press
Last time: 4x55x8
This time: 4x55x8
Behind the Neck Press
Last time: 2x70x8
75x8
This time: 70x8
75x8
75x7
Upright Rows
Last time: 90x8
95x7.5
This time: 90x8
95x8
Decline Close Grip Bench press
Last time: 2x115x10
120x10
This time:
120x10
Notes: Workout Notes
didn't have much time today.
-Aaron

Friday, July 16, 2010


July 16th, 2010
Workout 3
Weight: 171.3 lbs
Time: 1.5 hours
Deadlift
Last time: 2x265x5
265x2+1
This time: (W) Bx6, 135x3, 225x1 ,260x1
265x5
270x5
275x5
Leg Press
Last time: 2x460x10
This time: 460x10, 470x10
Chinups
Last time: 2x-20x6, BWx6, BWx5
This time: 2x-20x6, 2xBWx6
Preacher Curl
Last time: 2x60x8, 70x4
This time: 2x60x8, 70x5
Standing/Seated Calf Raises
This time: 3x340/100x6/15
Notes: Workout Notes
Awesome Workout!
-Aaron

Thursday, July 15, 2010


July 12th, 2010
Workout 1
Time: 1 hours 20 minutes
Squat
Last time: 2x235x5
235x4
135x20
This time: (W) Bx6, 135x3, 185x1, 235x1
2x235x5
240x5
140x20
DB Shrugs
Last time: 80x10
2x85x10
This time: 3x85x10
Glute Ham Raises
Last time: 3xBWx10
This time: 3xBWx10
Bent-Over Rows
Last time: 2x130x6, 135x6, 140x6
This time: 3x135x6, 140x6
Barbell Curl
Last time: 2x60x8, 70x8
This time: 2x60x8, 60x6 --used the straight bar instead of EZ bar for a change.
Notes: Workout Notes

-Aaron



July 13th, 2010
Workout 2
Weight: 170.5
Time: N/A
Bench Press
Last time: 2x155x3
165x6 <--spotter assisted
This time: (W)Bx6, 95x2, 135x1, 155x1
155x3
160x3
160x4
Incline DB Bench press
Last time: 4x50x8
This time: 3x50x8, 55x4
Military Press
Last time: 70x8
70x8 (barely)
70x6
This time: 3x70x8
Rope Pushdowns
Last time: 70x10
80x10
80x8+2 + 70x6
This time: 70x10
2x80x10
Hanging Leg Raises
Last time: 3xBWx10
This time: 3xBWx10
Notes: Workout Notes
Cosgrove Complex
1:49
1:26
1:08
1:03
0:38
0:26
-Aaron

Saturday, July 10, 2010


July 10th, 2010
Workout 4
Weight:174.5 lbs
Time: 1 hour 20 mins
Incline Bench Press
Last time: 3x140x3
This time: (W) Bx6, 95x1, 135x1, 140x1
135x3
140x3
140x2
DB Bench Press
Last time: 4x55x8
This time: 4x55x8
Behind the Neck Press
Last time: 65x8, 70x8, 75x8
This time: 2x70x8
75x8
Upright Rows
Last time: 2x90x8
This time: 90x8
95x7.5
Decline Close Grip Bench press
Last time: 105x10
115x10
120x8
This time: (W) Bx6, 115x1
2x115x10
120x10
Notes: Workout Notes
Felt like I had a cold all day today, and felt weaker throughout the workout.

Today I did the:
Timed Complex:
1:52
1:43
-Aaron

Wednesday, July 7, 2010

"If one is born as a Male At least once in his life he'll dream of becoming the strongest man alive."


July 7th, 2010
Workout 3
Weight: N/A
Time: N/A
Deadlift
Last time: 260x5
2x265x5
This time: (W) Bx6, 135x3, 225x1 ,260x1
2x265x5
265x2+1
Leg Press
Last time: 450x10, 460x10
This time: 2x460x10
Chinups
Last time: -20x6, BWx6, BWx5, BWx6 (barely)
This time: 2x-20x6, BWx6, BWx5
Preacher Curl
Last time: 2x60x8, 60x9
This time: 2x60x8, 70x4
Notes: Workout Notes
Did workout while soberin up, also did swimming and instead of a complex did some oly lift practice with the bar, just going until I was panting and needed to stop.
Biked too and from gym again today Google Maps measures the distance to be approximately 6.1 km.
-Aaron

Monday, July 5, 2010


July 5th, 2010
Workout 2
Weight: 171.2
Time: N/A
Bench Press
Last time: 3x155x3
This time: (W)Bx6, 95x2, 135x1, 155x1
2x155x3
165x6 <--spotter assisted
Incline DB Bench press
Last time: 4x50x8
This time: 4x50x8
Military Press
Last time: 65x8
2x70x8
This time: 70x8
70x8 (barely)
70x6
Rope Pushdowns
Last time: 50x10
2x70x10
80x10
This time: 70x10
80x10
80x8+2 + 70x6
Hanging Leg Raises
Last time: BWx10
BWx5
BWx7
This time: 3xBWx10
Notes: Workout Notes
Note to self: Use wider Bench Press Grip!
Did Hanging Leg Raises differently this time around.
Timed Complex (with Push Press instead of Military Press)
1:59
1:44
-Aaron

Saturday, July 3, 2010


July 3rd, 2010
Workout 1
Home Weight: 170 lbs
Gym Weight: 172.6 lbs
Time: 1 hours 20 minutes
Squat
Last time: 2x225x5
2x235x5
135x20
This time: (W) Bx6, 135x3, 185x1, 225x1
2x235x5
235x4
135x20 <- great set
DB Shrugs
Last time: 80x10
2x85x10
This time: 80x10
2x85x10
Glute Ham Raises
Last time: 3xBWx10
This time: 3xBWx10
Bent-Over Rows
Last time: 2x130x6, 2x135x6
This time: 2x130x6, 135x6, 140x6
Barbell Curl
Last time: 3x60x8
This time: 2x60x8, 70x8
Notes: Workout Notes
First day of my cut!
Did the Bilateral Farmers Walk
35's for Bent-Over Rows
35's for Front Squats
25's for Overhead Press
30's for Cleans
40's for Walking
Good workout!
-Aaron

Friday, July 2, 2010


June 17th, 2010
Workout 4
Weight:174.3 lbs
Time: 1 hour 15 mins
Incline Bench Press
Last time: 135,140,140x3
This time: (W) Bx6, 65x2, 95x1, 135x1
3x140x3
DB Bench Press
Last time: 4x55x8
This time: 4x55x8
Behind the Neck Press
Last time: 2x65x8, 70x10
This time: 65x8, 70x8, 75x8
b] Upright Rows [/b]
Last time: 2x90x8 + 85x5 + 65x5
This time: 2x90x8
Decline Close Grip Bench press
Last time: 2x105x10, 115x10
This time: (W) Bx6, 105x1
105x10
115x10
120x8 (i didn't count the last two, they were poor)
Notes: Workout Notes
Today I did the:
Unilateral Farmer's Walk with 30 lbs.
-Aaron

The only thing you are guaranteed at birth is death. You have a right to that. The rest is earned.

Obsessed is a word the lazy use to describe the dedicated.

Don't let anyone tell you, you can't. Keep your chin up, and your eyes on the prize. Live everyday like it's your last. Death is certain, life is not.

Find that spark inside you and make it the biggest ****ing fire around

Hello, and welcome to my log. I have been lifting weights for several years, though the first few were with little results. I had no nutrition skills and little rest, so I was setting myself up for failure. My previous log can be found here. I moved back to the main log section because I find there is more support and input here.

History
I started lifting in grade 9 gym class, until now in grade 12. I have been working diligently at gaining more knowledge, from various sources online and books.
Goals
-To get stronger
-Raise my Squat to 300 lbs
-Raise my Deadlift to 350 lbs
-Raise my Bench Press to 200 lbs (I have always been weak on Bench, I started with 2 10 lb dumbells)
-To have a better cardiovascular conditioning
-but above all:
-To GET STRONG. I will become a much larger, stronger and more physically capable person. I hope to one day compete in powerlifting
Stats
Age:17
Weight: 169.5 lbs
Height: 5'7"
The rest of my body stats are on my profile
Lifting Stats
Bench Press - 140x3
Deadlift - 245x5
Squat - 225x5
20-Rep Squats - 120x25
Old Thread
http://forum.bodybuilding.com/showth...020771&page=10
Main Focus/Plan
Right now, I am doing a cut, I am working on taking my weight down from 175 lbs to 155 lbs. I want to take this slow, and do it over the course of the summer.
Program
I am currently on IronAddict's SPBR from the iron addicts website. It involves 4 workouts, 3 a week, constantly rotating. I have been on the program for several months, and over time have made some small changes. Currently I am doing:

Workout 1:
Squat 3x5, 1x20
DB Shrugs 3x20
Glute Ham Raise 3x10
Bent-over Rows 4x6
Barbell Curl 3x8
Bilateral Farmers Walk Complex

Workout 2:
Bench Press 3x3
Incline Dumbell Bench Press 4x8
Push Press 3x8
Rope Pushdowns 3x10
Hanging Leg Raises 3x10
Cosgrove Complex

Workout 3:
Deadlift 3x5
Leg Press 2x10
Chinups 4x6
Preacher Curl 3x8
Standing/Seated Calf Raises Supersets 3x 6/15
Unilateral Farmers Walk Complex

Workout 4:
Incline Bench Press 3x3
DB Bench Press 4x8
Behind the Neck Press 3x8
Upright Rows 2x8
Decline Close Grip Bench Press 3x10
Timed Complex
http://pogue972.blogspot.com/2010/07/tinychats-privacy-policies-and-ip.html

Thursday, July 1, 2010

http://forum.bodybuilding.com/showthread.php?t=123520941

June 28th, 2010
Workout 3
Weight: 175.5 lbs
Time: N/A
Deadlift
Last time: 255x5
2x260x5
This time: (W) Bx6, 135x3, 185x1 225x1 ,260x1
260x5
2x265x5
Leg Press
Last time: 2x450x10, 450x5
This time: 450x10, 460x10
Chinups
Last time: 2x-20x6, 2xBWx6
This time: -20x6, BWx6, BWx5, Bwx6 (barely)
Preacher Curl
Last time: 3x60x8
This time: 2x60x8, 60x9
Notes: Workout Notes
-Aaron