Dgro's log.

[Dgro]

http://images.inmagine.com/168nwm/photodisc/pdos038/pdos038058.jpg

She's a beauty, am I right?

I was also thinking about recording my weight lifting progress (and such) here, too. Sounds good to me...

Height: 6'1 or 6'2
Weight: 158 or so
Age: 16

So I'm not exactly new to weight lifting. Well, comparatively I am, but I've been doing it for about 2 years now. I didn't get very far because, first off, I didn't know what I was doing. Then when I thought I had it all figured out (Free-weights! Hoo-ha! Balls to the wall on every set! Yeah!) I got into overtraining (It took me a good 4-5 months to figure it out, too <_<). Obviously I hadn't figured it out yet, huh?

So yeah, besides that, most recently I quit weight lifting for about 4.5 months to focus on Soccer. Soccer's over now, and I also lost about 6-8 pounds. Huh. So I'm getting back into it (started only a week ago), but I'm still weak and sore all over. Go figure.

[TopCat]

Keeping a journal is a great idea, wish I started long ago. Regardless, what are your goals? At your height and weight I'm gonna make a guess that your looking to put weight on?

If so... be sure to track your calories or at least what you eat. At 16 it might be tough considering you probably don't make all your food, but still a rough estimate is better than nothing.

Glad you found this site at your age, it will pay off. Best of luck!

-TC

[Dgro]

Age: 17
Height: 6'2"
Weight: 175lbs



Personal Records
Deads - 355 (1x5)
Squat - 285 (1x6)
Bench Press - 190 (1x6)
DB Press - 160 (1x6)
Dips - 90 (1x5)
Chinups - 65 (1x6)


Goals: by: 2/15/09
Deadlift - 365x5, 405x1 [5.6/w]
Squat - 305x5 [9.4/w]
DB Press - 160x8 OR 170x6
Bench Press - 185x5x3, 205x6, 225x1 [3.2/w, 5/w]
Dips - 100x6 [3.2/w]
Chinups - 80x6 [3.2/w]
BO DB Rows - 100x5x3

Goals: by: college (tentative, should be static by the start of summer after Track)
Deadlift - 405x5
Squat - 350x6
Bench Press - 225x6[/COLOR]

[Dgro]

Anyways.

Today isn't the first day I've lifted since I "quit", it's probably the 4th or so, but the first I've bothered to record (I'll update consistantly starting now)

Oh, and since I haven't posted it yet, my routine first off:

Day 1:
DB Flat Bench
BO BB Rows
Lunges

Day 2 off

Day 3:
Squats
BB Shoulder Press
Chinnies

Day 4 off

Day 5:
Deads
Dips
Weighted Incline Ab Curls
Calf raises

Day 6/7 off

Today I did:

Squats
10x95
8x135
6x185

My PR: 6x210

Shoulder Press (w/ shortbar):
10x50
4x70
8x60

I've never done these before and am, evidently, still getting used to them.

Chinups:
BWx8
BWx6
BWx4

To think, I used to do these with a weighted belt! >_>

Wow, I feel like a weakling. No surprise, though, that's what I get for losing 8 pounds, right? No worries!

Just a side note; I'd say my Squats, Chinups, Dips, and (less so) Deadlift strength has suffered the most. Probably because they're such specific movements. *shrug*

[Dgro]

I should also mention that, because of my job schedule, I won't be on a set-in-stone training program. Hopefully I won't be working too many week-days, though, and I am <i>supposed</i> to have every Thursday off, so it shouldn't be a problem.

Anyways.

Today;

Deadlifts:
135x10
185x8
205x6

Not too far off from my PR at all, for having taken 5 months off.

Dips:
BWx8
BWx8
BWx8

Wow, improvement. Last week I only got like 8/6/4 or something. It's all coming back to me! I'm planning on waiting until I can do BW 3x12 until I bust out the weight belt, though.

Incline Ab Curls:
15x12
20x10
25x2

I nearly gave myself a hernia on that last set, hence only 2 reps. I had the incline set way too steep, I think (I wasn't able to use the incline bench I normally would, so it threw me off)

Calves:
135x15
185x15
185x15

I hate calves. Not because they're hard, but because I never get anywhere with them and I always feel like I'm doing something wrong <_<

[Dgro]

Flat DB Press:
20's x 12
25's x 10
35's x 6
45's x 3
50's x 4

All according to plan until the 50's, which is what I was building up to (I was aiming for a set of 6).

Lunges:
40 x 10
60 x 8
80 x 6

I like doing Lunges Barbell style behind the head, but when it gets anywhere near 80lbs I have trouble shoulder pressing it off my neck from behind the head. I can do it, I just have the feeling I'm gonna shank myself one of these days when I'm particularly tired, you know? Any tips? For the last two sets I did em Zercher's style, which actually worked pretty well.

BO BB Rows:
12 x 65
10 x 75
6 x 115

Eh. I hate BO Rows. Dumbell, Barbell, Smith, I just don't like em

[Dgro]

Today,

Squats:
10 x 135
7 x 185
6 x 210

cool.

Shoulder Press:
13 x 30
10 x 40
6 x 50
6 x 70

cool.

Chinups:
8 x BW
6 x BW
6 x BW

oh, how far I have fallen.

[Natetaco]

lookin good man, like the simple split.

[Dgro]

I like it too, it only takes me about 45 minutes >:D

Today,

Deads:
10 x 135
8 x 185
6 x 225

I'm amazed at how much I didn't lose off of my deads...

Dips:
BW x 9
BW x 9
BW x 9

Slowly but surely >_>

(low) Incline Ab Curls:
15 x 12
20 x 10
30 x 6

Huh.

Calves:
Didn't have time, the club employees were shooing me out the door <_<

[Dgro]

Ok I neglected to record one day (can't recall the numbers, but notably, chest press was the exact same as last time ^^;) and skipped two (I was busy <.<). So here's what I did monday

Squats:
8x135
6x185
6x220

PR

Shoulder Press:
15x30
12x40
10x50
6x60
3x70
6x80

PR

Chinups
BWx8
BWx8
BWx6

still sucking it up :D

[Dgro]

So yesterday I went to the club and whatnot. Forced out 3 sets of Deadlifts and went home (I had a soccer game last night, didn't want to burn myself out for that). I felt like slipping a disc or something on that last set; probably shouldn't've even tried it <_<

Deads:
8 x 135
6 x 185
6 x 225

[dusst]

i'll follow this journal, im 18 and wishing i was at the weight your at now. and yes im 6'2 jus barely over 130. this thread should be helpful

[PizDoff]

I love calves!!!

KEEP on working!

[mickyjune26]

some people like to do less sets with deads, minimizing the chances of bad form and injury. I keep mine at 7 or under.

Great work. Keep it up!

[Dgro]

I neglected to record Friday again. I know, I'm really bad at this, but at least I did the work >_>

Friday-
Flat DB Press:
20's x 12
25's x 10
35's x 6
45's x 3
50's x 4

Lunges:
10x50
8x60
6x90

I've never mentioned this so I will now, but I do lunges walking style with a barbell (short bar, actually)

Incline Ab Curls:
15 x 12
20 x 10
30 x 6

Same, again

Aaaaaand

Monday-
Squats
135x10
185x8
205x3
225x6

PR woo-hoo etc

Shoulder Press:
45x12
55x10
65x8
85x1
85x4

the (85x1) was supposed to be a warmup for my final (90x6) but then I was like "whoa this is too heavy". Thing is I had to use an olympic barbell this week, where normally I'd use a shortbar for Shoulder Press. I really should get used to the Olympic bar though, so I'm using that from now on

Chinups:
BWx8
BWx7
BWx5

I actually decreased here. It seems all my excercises have nearly caught up except Dips and Chins which are waaaaaaay behind. Probably because I go into them after Deads and Shoulder Press / Squats respectively, but it can't be helped X_x

[mickyjune26]

how many calories are you eating each day?

Good try on the shoulder press. You could easily get 90 x 2 though. Getting stronger each time.

[Dgro]

Calories? Well, understand that pretty much everything I eat is some sort of home-made casserole and therefore not very easy to measure calorie-wise. But if I had to give an educated guess I'd say 2700 or so. But I'm going to be adding a daily Bako Shake to that number (probably starting tomorrow) since 2700 is pretty puny. Then I won't have any choice but to gain weigh. The only decision I'll have to make is "soft muscle" versus "hard muscle", if you catch my drift. <_<

[Dgro]

This was a really bad week. Tuesday and Thursday I had to work immidiately after school until 9. Wednesday was my parents 20th anniversary so we went out,and Friday I was at the my High School's JV Boys, Varsity Girls, and Varsity Boys BBall games.

So I need to catch up today and tomorrow. <_>

Flat DB Press:
25'sx10
30'sx8
35'sx6
40'sx4
45'sx2
50'sx6

Fourth time's a charm, I guess. Good thing no one was there to see the last set, as they probably woulda laughed me out of the building. My second rep I nearly dropped on my face (just got into a bad position, I guess), and my last rep was hovering around halfway up for about 4 seconds, my arms all contorted like I had tourette's or something, before I finally got it up (so that's what stabalizer muscles are for, huh?). lol.

Chinups
BWx8
BWx8
BWx8

Gah.

Lunges:*note: in the past I've been doing walking lunges with a shortbar, held in front of me front-squat style. I've surpassed the heaviest shortbar my club has (they aren't adjustable, unfortunately), so now I'm doing stationary behind the back with an Olympic bar.

45x10
65x8
95x6

Definately easier than walking squats, but I can't rightly walk around with a big ol olympic bar on my back. The club I go to is sorta crowded, I'd either accidentally shank myself, someone else, or bust a move on one of those mirror-walls <_<

Blaaaaah

[Dgro]

Deads:
135x8
195x6
245x6

Dips:
BWx10
BWx10
BWx10

Deads + Dips = pain
<_<

Calf raises:
135x12
225x12
225x12

I think I'm gonna drop these. They suck ass <_<
Maybe replace with Glut-Ham Raises...

[Dgro]

Hoo-ha.

Squats:
135x8
185x6
230x6

PR

S Press:
55x10
65x8
75x6
85x4

Same as last week. I was using a curl-bar today, I think that might've threw me off.

Ab Curls:
15x10
20x8
35x0
30x6

Yeah, I was gonna do a 35 dumbell today but I couldn't budge it. The 30 was with a shortbar...I think weight-distribution has a lot to do with it, so I might try a curl-bar next week. Also I have missed Curls for 1 or 2 weeks because I simply forgot to do them X_x

[Dgro]

Hoo-ha?

DB Press:
25x10
30x8
35x6
40x4
50x6

I didn't feel like moving up this week, as last week was kinda ugly (though I did get 50'sx6). So I took a week to "stabalize", and I completely 50'sx6 fairly comfortably this week.

Lunges:
65x8
85x6
105x6

Lunges are getting very annoying very fast >_>
Oh well. 105x6 was still really easy, I'll just keep moving up 5-10 per week until I hit a wall.

Chinups
BWx8
BWx8
BWx8

Same as last week, but wasn't none too easy. Good grief, why do I suck so bad at Chinups? I've gotten stronger in nearly every area, but these are still way behind. Not that I'm complaining, just a little perplexed.

[Dgro]

Deadlifts:
155x8
205x6
250x6

Feels kinda cool to be at 250. Nice round number. Makes me wonder what my 1RM would be. According to one of those 1RM calculators, it'd be 290, but I don't buy into those too much considering they aren't even exercise specific.

Dips:
BWx8
10x6
15x6

Fairly easy, shouldn't have a problem with 20 next week. I might even make 25, but I don't wanna push it.

GH Raises:
BWx12
25x8
25x8

I wonder if these are really worthwhile?

Also, I weighed in today at 163ish. About a week ago I was hovering a little under 160, so hey. It's the Bako Shakes.

[Dgro]

Squat:
135x8
195x6
235x6

I squatted in a cage today for the first time. Very reassuring, I must say >_>
Also, as the weight goes up each week, I might dare to say it's been getting slightly easier. So my gains should be going strong for a few months, if all goes well.

DB Shoulder Press:
20x10
25x8
30x6
35x5

http://www.exrx.net/AnimatedEx/DeltoidAnterior/DBShoulderPress.gif

Yeah, those. I opted for those instead of BB Shoulder Press. Maybe it's just a coincidence (as I haven't benched in months, a lot could've changed) but it seems like my chest doesn't go well with barbell exercises <_>

Decline Ab Curls:
20x10
25x8
35x6
40x6

I was supposed to stop at 35, but it felt good, so hey.

[Dgro]

Sick. Day off. Ugh.

[Dgro]

Still kinda sick, but I had a good workout regardless.

DB Press:
25x10
30x8
35x6
40x4
50x2
55x5
55x4

Let me explain.
I didn't realize it until now, but the club I go to has extremely ****ty dumbbells once you get above 50. The weights spin like crazy as opposed to being static, and there's a decent amount of free space inbetween the plates so the weight shifts like crazy. Plus the handle space is smaller than normal, I have some nice indentations on my thumb to prove it.

Probably good for stabalizers (lol.), but not for my ego. If it weren't for these monstrosities I swear I could've gotten that last rep up (It's not like I was pushing and it just wasn't moving, it was, and then the weight on the left one shifted and I lost control. *shakes fist*)

So then I thought, heck, I'll try again and get it this time. So I went upstairs and used the good 55's (i'll be using them from now on), and got 4 reps. Didn't even try the 5th.

Bah. That means if I even want to attempt my 1/1/08 goal of 60's...I'll have to do it next week X_x
Probably won't even attempt it, it'd probably do more harm than good.

Lunges:
95x8
135x6
155x4

I might've been able to finish that last set, but I also might've blow out my knee <_____<;
You know how it is...right?

I didn't really remember what I did last week...turns out this was quite a large jump...oops...didn't feel bad though. I'll just stabalize at 145 next week.

Chinups:
BWx8
15x6
20x4

A little daring. Seems like that's a trend for this workout. Didn't even try the 5th rep, as I knew I wasn't going to get it. Felt ok.

If anyone out there even reads this, some criticism (or something) would be nice ^_____^

[Dgro]

Deadlifts:
135x8
195x6
255x6

This felt kinda bad. It really hammered my lower back, and I'm not sure if it was a "feel the burn!" kinda pain, or more of a "I'm lucky I didn't slip a disc" kind (only on my last set)

Funny, cuz I was amazed at how good my form looked in the mirror on my second set (I angled myself so I could kinda watch while I lifted without turning my head). I really need to take some vids and run em by the smart guys around here, just to make sure.

Dips:
BWx8
20x6
30x6

the chorus of All my Life (foo fighters) started playing right when I started my last set...

[3x]
Done, done; on the next one

Done, I'm done; i'm on to the next one

[3x]
Hey, don't let it go to waste
I love it but , i hate that taste
Weight keeping me down

appropriate, I think. <_<

T-bar Rows (again, yeah)
25x10
50x6
65x6

This is crazy depressing cuz I can (or used to be able to, at least) one arm DB Row 65. >_>

[Dgro]

Squats:
135x8 <-- felt GREAT
195x0 <-- lost my balance, ditched it
195x6
235x3 <-- http://wannabebigforums.com/showthread.php?p=1847583#post1847583
135x8 <-- fine O_o

Grr. Yeah, I'm hoping this is just a bad day.

DB S Press
25x10
30x6
35x6

Decline Ab Curls
25x12
30x8
50x4

I'm really not going to be able to get much heavier with this motion...perhaps I'll try some weighted planks or farmers walks instead.

I have a lot of energy leftover like I could be doing at least 1 more lift, but I don't know what. Maybe light Bench... or DB Curls, if I have nothing better to do. I'll see what I think about it after I start plyometrics next week.

[Dgro]

DB Press:
30x10
35x8
40x4
50x2
55x6

Got em out fairly easy; 65 should be here in no time!

Lunges:
105x6
125x6
145x6

Getting to hate these :D

Chinups:
BWx8
15x6
25x3

I thought I had completed 20 last week. Oops. No wonder it felt kinda rough.

Alternating pushup DB Rows:
10'sx5 (5 each arm)
10'sx5

Even with only 10 pound DB's it's hard to keep balanced. The hardest part is keeping both feet on the ground.
These are badass, I can't wait until I can do a set with 50's...I'd be like the coolest guy ever (though it may be a long time <.<)

I thought I was over being sick, but it seems I'm in a bit of a relapse. Probably thanks to those Christmas cookies yesterday... I thought it'd be good for my bulking >_>

[Dgro]

It looks like I lost 2 workouts from last week because of the server issues, or whatever. Oh well.

Monday:
DB Press:
30x10
35x8
40x6
45x4
50x2
60x5

1 rep short of reaching my new year's goal. bummer =/
I'm gonna have to readjust my March 1st goals, though, or I'll hit this one by february <_>

Chinups:
BWx8
10x8
20x5

Something's not right here. My arms might be tired, doing these after Chest Press...I could possibly switch them for something on Squat day. But yeah, something's gotta change with these

Lunges:
105x6
155x6

1 warm-up set seems to get the job done, and since these are pretty taxing, i'll just leave it at that.



Wednesday:

Deads
135x8
225x6
270x5

Aiming for 5 on my last set, these days.

Dips:
BWx8
25x6
40x6

woo-hoo

T-bar Rows:
25x12
50x8
75x6

Planks:
25x1min
35x1min

hell T___T

[Dgro]

Squats:
135x8
205x6
250x4

Baaaaad day for squats. Even the warmup sets felt bad. No clue as to why, but whatever.

OH DB Press:
20x10
25x8
30x6
35x4
40x6

These were none too hot either. Last week I get 40x5, and I just barely belted out the last rep this week.

Bench:
95x8
105x6
115x2 (<-decided if I did 4 I woulda been too tired for the working set)
140x6

The last set felt pretty easy, and I can tell it's all gonna come back to me quickly (remember; haven't bench in over 6 months <_<;)

[Dgro]

Ok, I was gone for a week... I had this thing with school where I had 3 hours of gym class for a week, which was pretty tiring (I'm in horrible aerobic shape <.<) so lifting just wasn't gonna happen.

And I missed monday because I had a doctor's appointment, and tuesday indoor soccer...blech. Oh well, I'm back now.

DB Press:
30x10
35x8
40x6
45x4
50x2
60x2

Yeah, what? I didn't think I would lose so much in a week. Oh well, serves me right for signing up for that class >_>

Chinups
BWx8
20x6

Yeah, these are pretty tiring, so one warmup set will do me good from now on.

Zercher's Squats
Bar x 10
95 x 10
135 x 10

I like this movement. Not as hard on my elbows as I thought it might be, too.

[Dgro]

Deads:
135x10
205x6
275x5

That was freaking hard. Damn, that week off did me no favors!

Dips:
BWx6
25x6
45x6

The one exercise that always feels good; gotta love Dips.

T-Bar Rows:
25x12
50x8
75x6

Yeah, that week of bastardized cardio wasn't a good idea <_<

[TopCat]

Hey man, glad to see your still going at things! Even if your not posting every day it is good that your updating.

Sorry to hear about the slight strength loss, but don't worry you will get it back in no time! (Trust me, I know about set backs). Taking a week off can be a good thing. The culprit is probably the stress from all the aerobics. Just be sure to eat enough calories for all the extra burned if you have to do that again.

[Dgro]

Thanks for the encouragement TC!

Squats:
135x8
205x6
250x5

I felt like passing out >.>
Good news is I'm stronger than the last time I squatted so my lost strength must be coming back. yay memory cells

BB Forward Press

(I totally just made up that name just now, as I don't know the real name of the exercise. Will edit when I find out <.<)

50x10
65x9
75x8

I like the motion, but it's not as much hitting the shoulders as I would've hoped. More of a tricep exercise.
For the record, I'm dropping OH Press because it's killing my shoulders (RCs most likely).

Bench
95x10
115x8
125x3
145x5

I could've gotten 6 but I didn't want to risk it with no spotter.
Yeah, as soon as I get a spotter my bench numbers should be going up very consistantly. Still focusing more on DB Press for the time being, though.

Planks
25x1min
45x1min

45 may've been a little sloppy with keeping the back straight, won't move up next week

[Dgro]

DB Press:
30x10
35x8
40x6
45x4
50x2
60x6

:D

Chinups:
BWx8
25x6

:D

Zercher's:
135x6
155x6
175x6

Shoulda started lighter I think, but whateva
these are gonna wear me out alright if nothing else

Planks:
25x1min
50x1min

It's crazy how mental these are. I think it's because you don't have to move...
what I mean is, that set of 25 was pretty uncomfortable, and then when I did the 50 I commited my mind to get all zen-like (trying to go somewhere else in my mind's eye, if you know what I mean) and it worked, I'd say the first set was almost harder!

Or am I crazy? <_<

[Dgro]

Deadlift
135x8
225x4
280x5

"there aint no stoppin this train we on"

Dips
BWx8
25x6
50x5

I blame that last rep more on getting off balance than a lack of strength. I'm sure I could've gotten it, so I'll tack on another 5 next week.

T-bar Rows
25x10
50x8
85x6

Planks
25x1min
55x1min

Hellish <_<

[Dgro]

I mixed up my routine for variety's sake. Also, I'm putting emphasis on barbell bench over dumbbell. No other big changes.

Squats
135x8
205x6
255x4

Squats are giving up on me. I'm gonna have to gain some weight before these go up anymore, I think (which was sorta the plan anyways so it's cool <_<)

Dips
BWx8
25x6
50x6

Despite doing them twice in three days, I got the last rep I couldn't get on saturday. I'll take what I can get!

Corner Press
50x12
75x8
100x6

I'm doing em for delts, but I'm not feeling anything there...

[Dgro]

Bench
95x10
115x6
135x3
155x5

Chinups
BWx8
30x6

Zerchers
95x8
135x6
195x6

[Dgro]

Was sick.

Deads
135x8
205x4
285x5

DB Press
<warmup sets blah blah blah>
60x4

:(

T-bar Rows
50x8
90x5

[Dgro]

Ok so I was sick, and then I was just unomotivated, so I missed a couple entries.

Last...Monday, I think?

Squats
<warmups>
155x5

Dips
I forget but I didn't PR

Wednesday:
Tried to bench, did like crap, so I saved my energy for tommorow (today)

Today:
Bench
95x10
125x4
155x6

Chinups
BWx8
30x6

Zercher's
sucked. I'm opting for Front Squats next week.

[TheLion]

how are you db pressing as much as you bb bench press? i've never heard of such. is this correct?

[Dgro]

I'm DB Pressing 65's (130 total) in comparison to my 155 bench. If that's what you're wondering, yeah, that's correct. My DB is comparatively stronger but I don't really think it's that strange

Yesterday:

Deadlift
135x8
225x4
295x5

DB Press:
<warmups>
65x5

T-bar rows:
45x8
90x6

I was in a hurry to leave because the place was closing =/

[mickyjune26]

It looks like it's been a rocky startg, but you'll get it soon. Maybe you could set just a one-week goal to hit all your required lift days in addition to ensuring you're eating enough to get stronger.

keep at it. Your habits will only improve from here!

[Dgro]

The only reason I've been missing days is because I was sick for a good 10 days or so =/


Squats:
135x8
205x5
255x5

Hopefully Front Squats will help me get past this wall..

Dips:
BWx8
25x6
55x6

Upright Rows:
30x8
35x6
40x6
45x6

In my never-ending quest to find a shoulder movement that doesn't **** with my RCs... This is where I've arrived. I'm doing them with Dumbbells of course, we'll see how it goes...

[Dgro]

Bench:
95x10
115x6
135x4
160x4

I coulda done 5, but probably not 6. I just didn't want to risk it without a spotter. Damn I need a spotter ...

Chinups
BWx8
35x6

woo-hoo

GH Raises
BWx10
25x8
35x6

The last set I wasn't getting a full range of motion, so I'll try the same weight again next week.

DB Curls:
25x8
30x6
35x6

Haven't done these in a while, I figure I might as well since my arms are tiny and I have energy to spare.

[Dgro]

Deadlift
135x8
225x4
300x3

GRRRRRRRRRRRRRRRRRRRRRRRR
That pisses me off. First week in ~2 months that O fail a set, and it happens on my big day. Damn, I say!

...I'll be ok >_>

DB Press
35x8
40x6
50x3
65x6

Just barely pulled that off.

T-bar Rows
45x8
90x6

Got better ROM this week for sure.

I tweaked one of my hip flexors a bit while DLing... not enough to hurt or slow me down, just enough to feel it. Hope it heals up ok.

[Dgro]

Squats
135x8
205x6
255x6

Finally!

Dips
BWx8
25x6
60x4

upright rows
30x8
35x6
45x6

[Dgro]

From yesterday...

Bench
95x10
115x6
160x6

Chinups
BWx8
40x4

GH Raises
BWx12
25x8
35x8

[Dgro]

I was sick again (wth.) so I missed about 3 days there. :bang:

This is from yesterday:

Deadlift:
135x8
225x5
300x3

I'm content to be even with last week here.

DB Press:
30x10
40x6
50x3
65x6

Same as above

T-bar Rows
45x6
90x6

DB Curls
30's x8
40's x4

[Dgro]

Yesterday:

Squats
135x10
205x6
260x3

Dips
BWx8
30x6
60x6

Upright DB Rows
25x10
35x5
45x4

Planks
45x1min

[Dgro]

Monday:

Bench:
[warmups]
165x6

Chinups:
[warmup]
40x6

GH Raise:
[warmups]
35x5

Today:

Deadlift:
135x8
225x5
300x5

Hey, finally got it. Woo-hoo

DB Press:
35x8
45x4
60x2
70x3

That wasn't a good attempt, because the DB's I used were all crappy and falling apart. wtf

Incline Curls
30x8
50x8

Did em with DBs, arms extended

[Dgro]

Squats:
135x10
215x6
260x6

Easy. Oddly enough.

Dips:
BWx8
30x6
65x4

UR DB Rows
25x8
35x5
45x6

Lateral Raises
20x6
30x6

These kinda hurt in a bad way, probably won't do em again.

[Dgro]

Bench:
95x10
115x6
145x3
170x3

hurt my shoulder :(
not too bad or anything though. luckily.

Chinups:
BWx8
45x4

H Curls:
30x6
40x6

GH Raises:
10x10
35x6

[Dgro]

Disclaimer / Future mental note; I haven't posted in a while but I have been lifting, I was sick again so it set me back a bit. Basically I was sick from Valentine's Day through the end of March.

Anyways.

Squats:
135x8
205x6
255x6

Dips:
BWx8
35x6
70x6

Lat. Raises:
15x8
20x6
25x6

Hammer Curls:
20x10
35x3
40x6

[Dgro]

from yesterday:

Bench:
95x10
115x8
145x3
170x3

not a good bench day for whatever reason

Chinups:
25x6
45x4

GHR's:
BWx12
25x8
35x6

Planks:
45x60sec

[Dgro]

deads
135x8
225x5
315x5

db press
-too long to type out warmup-
140x4

tbar rows
45x8
95x6

incline situps
25x8
30x6

[Dgro]

Squats:
135x10
205x6
260x6

Dips:
BWx8
35x6
75x4

FL Raises:
40x6
50x6

Nixed curls cuz I bashed my middle finger with a dumbbell. Thank God it was only a 25

[Dgro]

....**** forgot to post again...


Bench:
<warmups>
170x4

Chinups:
<warmups>
45x6

GH Raises:
<warmups>
40x6

Ab Curls:
25x6
35x4

Today,

Deadlifts:
135x8
225x5
320x5

DB Press:
40x8
60x3
70x6

T-bar Rows:
50x8
75x6
100x5

DB Preacher Curls:
25'sx8
35'sx6

[Dgro]

Squats:
135x8
225x6
265x6

Dips:
BWx8
40x6
75x6

Lateral Raises:
40x6
60x6

Bench Press:
45x12
95x8
135x6

I thought I'd add in a second bench day, because my bench is lagging like a mother****er...practice a strict arch, squeezing the traps, leg drive, etc... but I'm way too fried after Dips to really benefit from it. Won't repeat next week anyways!

[Dgro]

Deadlift;
135x8
225x5
325x5

DB Press:
40x8
50x4
65x2
75x4

nice imho

t-bar rows;
50x8
100x6

Curls;
preacher - 70x6
standing db - 80x6

[Dgro]

yesterday...

Bench;
<warmups>
170x3

Chinups:
<warmups>
50x4

GH Raise:
<warmups>
40x8

Ab Curls:
25x8 (on back)
50x8 (on chest)

[Dgro]

Squats
135x8
225x6
270x6

Dips
BWx8
50x6
75x4

L Raises
20sx6
30sx6

Bicep Curls
30sx6
40sx6

[Dgro]

Deadlifts-
135x8
225x6
330x4

DB Press:
40x8
50x6
65x3
75x5

T-bar Rows:
75x6
110x5

Incline Ab Curls*:
35x8
55x6

*officially switching to DB-on-chest style

[Dgro]

Bench:
135x6
145x6
155x6

Chinups:
25x6
50x4

GHRs:
25x10
45x6
60x6

DB Curls:
30x6
40x8

[Dgro]

yesterday...

Squats:
135x10
225x8
255x8

yep, aiming for 8 reps now

Dips:
BWx6
50x6
75x6

GH Raises:
40x8
65x8

Abdominal Curls:
25x8
50x8

[Dgro]

yesterdayyy

Deads;
135x8
245x5
335x3

DB Press;
40x8
65x3
75x6

T-bar Rows;
75x6
110x6

I was too wiped out to do Bicep Curls. Been really tired lately, though my strength has been ok, oddly enough.

[Dgro]

Bench;
135x6
145x6
165x6

Chinups;
25x6
50x6

GH Raises;
40x8
75x6

DB Curls;
30x6
40x9

[Dgro]

Squats;
135x8
225x6
265x8

ballin

Dips;
BWx8
50x6
77.5x5

Pissed that I missed that last rep <__<

Ab Curls;
35x8
55x8

DB Curls;
35x6
45x6

[Dgro]

Haven't updated in a bit-- my bad.
I've had to rethink my summer goals. I've committed to plyometrics for a few months. I really need to work on my explosiveness for the fall Soccer season (Senior year!). Plus I'm so close to being able to dunk a Basketball <__<

So, thing is, anyone who's done intense plyometrics before knows that your legs will be operating around 80% at best, 24/7, until you quit. My strength literally disappeared overnight (which means the plyometrics are working, so it's all good). I'm hoping to retain or slightly improve my Squat and DL numbers.

But my arms still work fine. My upper body was kinda lagging, so I'm looking at this summer as my opportunity to catch up.

Anyways.

Today;

Close-grip Bench;
135x6
155x6
175x6

Chinups;
25x5
55x5

Ab Curls;
35x8
60x8

GH Raises;
55x6
65x6
80x6

[Dgro]

yesterday...

Deadlift;
135x8
225x5
315x5

yeah, i dropped the weight down a bit. plyos and all, i'll build back up again. just taking precautions against injury, or whatever. plus my legs are beat

DB Press;
<warmup>
80sx(lost balance)
80sx1 (failed)
75sx4

well, after doing 75s x6 two weeks in a row, that's a bit disappointing. I think i psyched myself out after i failed the first set of the 80s, but whatever

T-bar rows;
75x6
110x5

Bicep Curls;
30x6
45x4

[Dgro]

Dips;
BWx6
25x5
50x3
62.5x3
77.5x6

Squats;
135x6
205x4
225x4
265x6

Was going for 8, legs said no

DB Rows;
35s x8
50s x6
60s x6

Abs
35x8
60x8

[Dgro]

Soccer's over, I'm back

Deadlifts:
135x8
225x5
255x5

Bench:
95x8
135x6

Chinups:
BWx7
25x6
35x5

Squats:
135x6
135x8

Bicep Curls:
30x6
35x6

-Abs-

yeah i've lost about 12 pounds (at ~165 right now). trying to take it easy to get back into this, but at the same time i want to be back to 100% within 4 weeks. we'll see

[Dgro]

Yesterday,

Squats:
135x8
185x8
205x8

Dips:
BWx8
25x8
50x6

S Rows:
90x8
120x8

Machine Tricep Extensions:
90x8

[Dgro]

Deads:
135x8
225x3
265x5

Bench:
95x8
135x3
145x6

>my left shoulder (rc?) is bumming out on me

Chinups:
BWx8
35x8

[Abs]

[Dgro]

yesterday,

DB press:
70x8
100x3
120x6

BO BB Rows:
95x8
115x4

~60m sprints x10

[Dgro]

Squats:
135x8
185x5
225x8

Dips:
BWx6
25x6
60x6

S Rows:
90x8
140x7

Bicep Curls:
40's x8

Lunges (DB at sides):
50's x6
35's x7

[Dgro]

100/200 repeat day

200m x5
100m x5

averaged around 29 for the 2's, 13 for the 1's... I know that's ungodly slow but my coach is telling me I should run around 5 and 2 seconds slower than my maxes, respectively. I don't know how I feel about that lol

[Dgro]

Deads:
135x8
225x5
285x5

Dips:
BWx6
25x6
65x6

Bicep Curls:
30's x6
40's x8

Glute-Ham Raises:
50x15
50x12
50x10

BO DB Rows:
50x8
75x5
75x5

[Dgro]

Squats:
135x8
185x5
225x2
250x3
235x8

Yeah I was intending on going 250x8, but I failed hard on that set. I don't know what happened, but I took 15 off and hit it so no worries

Bench:
45x10
95x8
150x5
150x5
150x5

Chinups:
25x6
45x6

SC Rows:
110x6
140x6
140x6
150x5

I was working in with another guy and I realized after the fact that I did 10 pounds too much on the last set

[Dgro]

My legs are f'd up so no sprinting/squats/deadlifts until i figure out what's wrong

DB Press:
/various warmup sets
8x65's

BO DB Rows:
/various warmup sets
75's x 5 x 3

DB Curls:
35 x 6 x 3

Abs:
30 x 8 x 3

[Dgro]

Deads:
135x6
225x3
300x5

[Dgro]

Dips:
BWx6
25x6
50x3
70x6

BO DB Rows:
50's x6
80's x3 x6

200m's x5
100m's x5

[Dgro]

Deadlifts:
135x5
225x3
285x2
315x5

DB Press:
35x6
50x4
60x2
70x5

I lost my balance on the last rep, an unfortunate miss so I might try the 75's next week.

Chinups:
25x5
50x6

SC Rows:
80x5
130 x5 x3

Abs
30 x8 x2

[Dgro]

Squats:
135x5
185x3
225 x5 x3

Dips:
BWx5
25x4
50x3
75x5 (really close!!)

BO DB Rows:
80s x5 x3

Abs:
35 x8 x2

[Dgro]

I missed some time due to indoor soccer. I had 4 games this week so I wanted to save my legs for a bit.
Also I can't remember if I already made note of this or not, so I'll risk doing it again: I definitely had some Rotator Cuff issues, pretty much since I started lifting that I didn't really know about. It's complicated lmao. Anyways they're more or less under control now and my Bench Press (the only lift I think it was affecting significantly) should finally be on it's way up! I hope.

Deadlifts:
135x5
225x3
285x1
320x5

Bench Press:
95x6
135x3
165x6

DB Press:
35's x6
50's x6 x3

Chinups:
25x4
55x5

DB at sides Lunges:
40's x5 x3

Db Curls:
40's x6

That damn ab rail thing:
30 x30 x3

[Dgro]

Monday:

Squats:
[warmups]
250x8

DB Press:
[warmups]
70's x6

DB Rows:
[warmup]
85's x5 x3

DB Curls:
45's x6

that damn ab rail thing:
50 x20 x3

Today:

Squats:
135x5
185x3
235 x5 x3

Bench Press:
95x6
145x3
160 x5 x3

SC Rows:
100x5
150 x5 x3

DB Curls:
45's x7

ab rail:
60 x20 x3

[Dgro]

Yesterday,

Deadlifts:
135x5
225x4
275x3
325x5

Dips:
BWx6
30x4
55x3
80x4 :(

Chinups:
30x5
55x6

DB Press:
40's x5
60's x5 x3

SC Rows:
150 x5 x3

[Dgro]

Started plyos today! Getting ready for Track -- hoping to tack a few more inches on my vert (I'm a jumper), maybe increase my 100/200 times, etc. They're always fun to do and help me out sports-wise considerably, but my lifting numbers go up slower while I'm doing it so that kind of a bummer, but I think it's worth it. It's an 8-week routine, and after that Track starts... so I won't be doing any pure lifting until summer now. But I definitely anticipate big gains all around in the next 8 weeks (see my goals, i'm not being modest about them <_<)

Anyways.

Squats:
135x6
185x4
235x2
260x6

Bench:
95x6
135x4
155x2
175x5

really bummed i missed that last rep, i felt good and everything. oh well -- i'm putting more emphasis on flat bench these days since I got my RC fixed (3 days a week, 2 heavy 1 lighter, we'll see how it goes)

Chinups:
30 x5 x3

This was pretty easy, my first day of higher volume chins so I thought I'd build up slow.

GHRs:
60 x8 x2

Lunges:
50 x10 x2

[Plyometrics workout A]

[Dgro]

DB Press:
40's x6
50's x4
65's x2
75's x6

Bench Press:
95x7
145x4
160x5
165x5 x2

This was intended to be a 3x5 day, but I left the first workign set 5lbs short to see how I could handle it (you know, after heavy DB Presses I thought I'd be too tired to move up in weight. Apparently not.)

BO Rows:
65x5
85x5x3

DB Curls:
40x6x2
40x5

[Dgro]

yesterday...

Deadlifts:
135x6
225x4
275x2
305x2
335x5

Bench:
95x6
145x4
160x3
175x6

Squats:
185x5
240x5
240x5

I was intending on doing 3x5, but after Deadlfits it was just too much. I could've gotten the last set but then I feel like I would've been at the expense of my plyometrics workout. I might not Squat 2x a week anymore (could replace with Lunges, GHRs, etc) or I might just go lighter, or possibly even stick with 2x5. I'll think on it.

Chinups:
35x6
60x6

SC Rows:
forgot <___<
oops.

[Plyometrics workout B]

[Dgro]

yesterday

Dips:
30x6
55x4
80x6

DB Press:
45x6
55x4
65x5x3

BO DB Rows:
65x5
85x5x3

Bicep Curls:
40s x6 x3

Abs

[Dgro]

Squats:
135x6
185x4
225x2
245x2
270x6

Bench:
95x6
145x4
165x2
180x5

I wanted to go for that last rep pretty bad (no spotter, wasn't sure), but seeing as i'm doing heavy benching 2 times a week now, i figured i shouldn't rush it

Chinups:
35x5x3

SC Rows:
120x6
165x3

[Plyometrics workout A]

[Dgro]

Are there people secretly reading this? I notice the post count has gone up a few hundred in the past few weeks and yet no one posts... say something if you're lurking lmao <_<

anyways, today's workout:

DB Press:
40x6
50x5
60x3
70x1
80's x5

I failed on the last rep. still i'm pretty satisfied as this is the first time I've gotten over 2 reps with the 80's!

Bench:
135x5
155x4
165x5x3

My arms were ****ing beat after the DB Press, I'm surprised I even busted that much out. Hence why I didn't move up to 170 this week.

DB Rows:
70's x5
90's x5 x3

DB Curls:
45's x6
45's x5

[Abs]

[Dgro]

I think for the past 3 workouts or so I haven't been quite 100%. Tis the season, right? Well my saturday workout I could tell that I've obviously caught some sort of bug. After Bench and Chinups went less than satisfactory, I decided to skip DB Press and Cable Rows, did my Plyometrics, and got out with some extra energy that will hopefully translate over to a quicker recovery.

Deadlifts:
blah/warmup
340x5

Bench:
warmup
180x4

Chinups:
warmup
65x4

[Plyo workout B]

[Dgro]

i felt a little fatigued today but my strength seems a-ok, thank God!

Dips:
BWx6
35x5
60x3
85x5

DB Press:
60x5
70x5x3

BO Rows:
95x5x3

DB Curls:
45x5x2

[Dgro]

Squats:
135x6
225x4
260x2
280x6

Bench:
135x5
155x3
170x2
180x6

Chinups:
BWx5
45x5
45x4
45x3

whoop, i should've only done 40 today, i neglected to check beforehand and ended up overestimating.

SC Rows:
100x6
130x10 (last 2 were sloppy)

[Plyometrics]

[Dgro]

DB Press:
80x7
100x4
120x2
140x2
160x6

Bench Press:
135x6
155x4
170x5x3

BO Rows:
90's x6 x3

DB Curls:
40's x6 x2

[Dgro]

Deadlifts:
135x7
225x4
275x2
325x1
345x5

Bench Press:
135x6
155x4
175x2
185x6

Chinups:
35x6
67.5x4

SC Rows:
130x10

[Plyometrics]

[Dgro]

i was sick for a bit. one of those intenstinal bugs so i couldn't keep anything down for 2 days, those are the worst :(

yesterday:
Squats:
warmup
285x5

Bench:
warmup
190x3

Dips:
warmup
60x5x3

Chinups:
warmup
45x5 x5 x4

plyos

today:

DB Press:
warmup
160x6

Bench:
warmup
170x5 x5 x4

DB Rows:
190x5x3

[Dgro]

Dips:
37.5x6
62.5x4
87.5x6

DB Press:
90x6
130x8
130x6
130x8

dunno what happened there -- it wasn't that i didn't try, i failed on the 7th rep

Chinups:
42.5x5
67.5x6

Curls:
45's x6
40's x6

Abs

[Dgro]

I was sick, **** me

Squats:
blah
290x3

DB Press:
blah
160x6

Bench:
blah
170x5x3

Chinups:
blah
70x4

Plyometrics

[Dgro]

tues:

Bench:
warmups
185x4

DB Rows:
warmups
95's x5 x3

Dips:
65x5x3

Sprints

thurs:

Bench:
warmups
185x6

DB Press:
warmups
65's x8 x3

Chinups:
45x5
45x4
45x3

[Dgro]

Deads:
135x8
225x5
275x3
325x2
350x5

Dips:
40x6
65x3
90x5

BO Rows:
warmup
100's x10

plyos + sprints

[Dgro]

Bench:
warmups
190x6

BO Rows:
80's x5
100's x5 x3

Dips:
50x5
70x5x3

Curls:
45's x5 x2


Abs

[Dgro]

Squats:
w
290x4

DB Press:
w
85's x3

Bench:
w
180x5x3

Chinups:
40x5
45x5x2

plyos

[Dgro]

Thurs.

Bench:
w
195x4

DB Press:
w
70's x8, x8, x7

BO Rows:
w
100's x5 x3

Curls:
40's x10

today:

Deads:
w
335x5

Dips:
w
90x6

Chinups:
w
70x5

BO Rows:
w
100's x10

[Dgro]

yesterday:

bench:
w
195x5

chinups:
w
47.5 x5 x3

squats:
w
295x3

...i feel like i did more but i'm drawing a serious blank... whatever

today:

DB Press:
w
85's x4

the first 4 reps felt relatively easy, but then i lost my balance on the 5th and that's all she wrote. that seems to be half the challenge with these...

Bench:
w
185 x5 x3

BO Rows:
100's x5 x3

plyos

[Dgro]

yesterday:

Hexbar Deadlifts*:
135x8
225x5
315x3
365x1
405x1

*My school just put up a weightroom records list (top 10), and for some stupid reason it calls for Hex Deads instead of Conventional. So I decided to try these today to see how much i could do. Obviously, a lot more (that 405x1 wasn't even a max). I go to a small school so hopefully next week when when I go for my max (I dunno, 450x1? I'll think about it) it'll be there for a while <_<

Dips:
w
95x4

i'm having shoulder issues atm.

DB Press:
w
75's x8 x3

BO Rows:
w
95's x10

Sprints