Blackstone's journal

**blackstone** · 08-09-2010 10:23 PM

Wednesday 8th Sep

Squat
1x5 @ 52kg
1x5 @ 65kg
1x5 @ 79kg
1x5 @ 79kg

Incline Bench
1x5 @ 38kg
1x5 @ 47kg
1x5 @ 52kg
1x5 @ 61kg

Deadlift
1x5 @ 75kg
1x5 @ 88kg
1x5 @ 106kg
1x5 @ 120kg

So today was deadlifts which meant everyone in the gym looks at me and wonders what the hell am I doing. But today was slightly different, an older gentlemen waiting until I finished and then proceeded to ask what I was doing and which body parts it worked.

**blackstone** · 10-09-2010 09:42 PM

Friday 10th Sep

Squat
1x5 @ 52kg
1x5 @ 65kg
1x5 @ 79kg
1x5 @ 93kg
1x3 @ 111kg
1x8 @ 79kg

Bench
1x5 @ 38kg
1x5 @ 47kg
1x5 @ 61kg
1x5 @ 70kg
1x3 @ 79kg
1x8 @ 61kg

BOR
1x5 @ 34kg
1x5 @ 43kg
1x5 @ 52kg
1x5 @ 61kg
1x3 @ 75kg
1x8 @ 52kg

Dips
3x5 @ 11kg

Pullups
1x5 @ 5kg
2x3 @ 5kg

**Billv0** · 12-09-2010 09:19 PM

Quote

Originally Posted by blackstone

So today was deadlifts which meant everyone in the gym looks at me and wonders what the hell am I doing. But today was slightly different, an older gentlemen waiting until I finished and then proceeded to ask what I was doing and which body parts it worked.

I get that question all the time, i cant believe no one knows of it. Most people that do it use straps and/or gloves losing any benefit for grip strength or ruining it entirely!

Id say i use this exercise to get big, but they'd probably look at me as to say i got a long way to go. So maybe i should just say its a fantastic core strength building exercise instead.

**blackstone** · 15-09-2010 04:44 PM

Quote

Originally Posted by Billv0

I get that question all the time, i cant believe no one knows of it. Most people that do it use straps and/or gloves losing any benefit for grip strength or ruining it entirely!

Id say i use this exercise to get big, but they'd probably look at me as to say i got a long way to go. So maybe i should just say its a fantastic core strength building exercise instead.

To be fair, the guy was being polite about it and seemed like he was trying to learn. Will be interesting to see if he is giving a go today

**blackstone** · 15-09-2010 04:45 PM

Monday 13th Sep

Squat
1x5 @ 56kg
1x5 @ 70kg
1x5 @ 84kg
1x5 @ 97kg
1x5 @ 111kg

Bench
1x5 @ 38kg
1x5 @ 47kg
1x5 @ 61kg
1x5 @ 70kg
1x5 @ 79kg

BOR
1x5 @ 38kg
1x5 @ 47kg
1x5 @ 56kg
1x5 @ 65kg
1x5 @ 75kg

Weighted Situps
4x10 @ 14kg

**blackstone** · 20-09-2010 09:17 PM

Given it was the bicentennial here in México I took the opportunity to get away for a few days. I managed to get my workouts in but had no time to post them.

Wednesday 15th Sep

Squat
1x5 @ 56kg
1x5 @ 70kg
1x5 @ 84kg
1x5 @ 84kg

Incline Bench
1x5 @ 38kg
1x5 @ 47kg
1x5 @ 56kg
1x5 @ 65kg

Deadlift
1x5 @ 79kg
1x5 @ 93kg
1x5 @ 106kg
1x5 @ 125kg

**blackstone** · 20-09-2010 09:19 PM

Friday 17th Sep

Squat
1x5 @ 56kg
1x5 @ 70kg
1x5 @ 84kg
1x5 @ 97kg
1x3 @ 115kg
1x8 @ 84kg

Bench
1x5 @ 43kg
1x5 @ 52kg
1x5 @ 61kg
1x5 @ 70kg
1x3 @ 84kg
1x8 @ 61kg

BOR
1x5 @ 38kg
1x5 @ 47kg
1x5 @ 56kg
1x5 @ 65kg
1x3 @ 75kg
1x8 @ 56kg

Dips
3x5 @ 14kg

Pullups
2x5 @ 5kg
1x3 @ 5kg

**blackstone** · 20-09-2010 09:22 PM

Monday 21st Sep

Squat
1x5 @ 56kg
1x5 @ 70kg
1x5 @ 84kg
1x5 @ 97kg
1x5 @ 115kg

Bench
1x5 @ 43kg
1x5 @ 52kg
1x5 @ 61kg
1x5 @ 70kg
1x5 @ 79kg

BOR
1x5 @ 38kg
1x5 @ 47kg
1x5 @ 56kg
1x5 @ 65kg
1x5 @ 75kg

Weighted Situps
4x10 @ 14kg

**blackstone** · 23-09-2010 06:05 PM

Wednesday 22th Sep

Squat
1x5 @ 56kg
1x5 @ 70kg
1x5 @ 84kg
1x5 @ 84kg

Incline Bench
1x5 @ 43kg
1x5 @ 47kg
1x5 @ 56kg
1x5 @ 65kg

Deadlift
1x5 @ 79kg
1x5 @ 93kg
1x5 @ 111kg
1x5 @ 125kg

**blackstone** · 23-09-2010 06:08 PM

So next week is my last week of Madcow and then I will move onto HST for 1 or 2 cycles.
This is what I am thinking of doing:
Squat
Bench
Dips
OH Press
Pull ups
BOR
Skull Crushers
RDL
Curls (Hammer or Standard)
Leg Curl

Any comments, suggestions, recommendations on my proposal?

The list of exercises look ok?
The order look ok?
Enough or too little exercises?