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Steven001
01-18-2008, 04:25 AM
Hello,

I've been a member on here for a few months now, but I've only joined a gym a couple of weeks ago. Basically, I'm ~6ft and ~133lbs. I want to build some muscle mass and have some definition in my body. I've only just started doing the three big lifts, but hopefully they will improve quickly! Today I decided I would start the WBB1 routine, so here's what I got done today: (Weight is rounded because I have to convert it from KG).

Today: Chest and Back

Bench Press:
99 x 8
110 x 8
110 x 8
110 x 8

Low Incline Dumbbell Press:
66 x 8
66 x 8
66 x 5 (33 each dumbbell)

Dips
BW x 7
BW x 7
BW x 5

Chin ups
BW x 8
BW x 8
BW x 6

Deadlifs
88 x 8
88 x 8
99 x 8

Barbell Rows:
66 x 8
66 x 16
66 x 12

Shrugs
66 x 15 (33 each dumbbell)

I was starting to slack off with the last set of a few, I don't think I was giving myself enough time between them. I need to work on my deadlift form; it just didn't feel right when I was doing them (the last set felt the best though). Today was also the first time I had done barbell rows. I could really feel it working my upper back! All in all it went pretty well I think.

Steven001
01-19-2008, 05:42 PM
The only thing about this routine is that Sat-Sun is an offday, so no more progress until Monday :(

Steven001
01-21-2008, 02:27 PM
Just got back from the gym and had another good workout. The workout is the same as the first one posted, just because I started on Friday instead of the Monday, I decided to start from scratch.

Bench Press:
110 x 8
132 x 8
132 x 8
132 x 8
(inc 25kg bar, is that right?)

Dips
BW x 7
BW x 7
BW x 6

Chin ups
BW x 8
BW x 8
BW x 6

Deadlifs
99 x 8
110 x 8
110 x 8
110 x 8

Barbell Rows:
77 x 8
77 x 10
77 x 8

Shrugs
66 x 15 (33 each dumbbell)

Steven001
01-23-2008, 02:56 PM
Today was leg day, but I got a little bored and added some extras in:

Bench Press:

121 x 8
132 x 8
132 x 8
132 x 8

Squats:

44 x 8
66 x 8
66 x 8
66 x 8

Calf Raises:

77 x 8
77 x 8
77 x 8

Straight Legged Deadlifts:

99 x 3 (too light)
110 x 8
110 x 8
110 x 8

Even 100lbs was a little light, but they were already staked on the barbell so I just used it. Next time I'll go a little heavier.

Lever Leg Extensions:

I've forgotten what weight I used! I done 3 sets of 8.

Chin Ups:

BW x 7
BW x 7

Pull Ups:

BW x 7
BW x 7

Decline Sit Ups:

BW x 10
BW + 10KG on chest x 10

Steven001
01-25-2008, 09:47 AM
Military Press:
44 x 8
55 x 8
55 x 8

Seated Dumbbell Press:
55 x 8 (12.5 each)
55 x 8
55 x 6

Standing Lateral Raises:
16.5 x 12
16.5 x 8
16.5 x 8 (7.5 each, pathetic)

Narrow Grip Bench Press:
99 x 8
110 x 8
110 x 8

French Press:
44 x 8
44 x 8
44 x 8

Barbell Curls:
44 x 8
44 x 8
44 x 5

Hammer Curls:
16.5 x 12
16.5 x 8
16.5 x 8 (7.5 each, pathetic)

Added some extra stuff, was quite tired by this time:

Chin-ups:
BW x 8

Pull-ups:
BW x 8

Sit Ups:
BW x 20
BW x 15
BW x 15


Bench Press:
110 x 8
110 x 8
110 x 8

Steven001
01-28-2008, 03:35 PM
Today: Chest and Back

Bench Press:
132 x 8
132 x 8
132 x 8

Low Incline Dumbbell Press:
55 x 8 (27.5 each)
77 x 8
77 x 5 (38 each dumbbell)

Dips
BW x 8
BW x 8
BW x 8

Chin ups
BW x 8
BW x 8
BW x 8

Deadlifs
110 x 8
121 x 8
121 x 8
165 x 8

Barbell Rows:
66 x 15
66 x 13
66 x 10

Shrugs
77 x 20 (38 each dumbbell)

Dgro
01-28-2008, 05:46 PM
I hate to put a pessimistic spin on things, I just want to issue you a word of warning.

First off let me say that around this time last year I was on a routine pretty much identical to yours. Lots of compound lifts, getting up around 20 sets per workout total, etc

Now I'm not saying you're doing anything wrong -- this is great for some people, namely the quick recoverers (something I am not) -- just be careful you don't get into overtraining (that's what happened to me).

Clues that you might be overtraining:
1. Plateaus that you can't seem to get over, even though you haven't been lifting long and should still probably be enjoying some nice newbie gains.
2. Getting sick all the time. When I was overtraining, I got sick 3 or 4 times withing 3 months, and I'm normally a guy who gets sick maybe twice a year.
3. Not gaining (or losing) weight. Eat more!!
4. Just being really tired all the time.

As long as none of that crap happens to you and your numbers keep going up, don't worry about it, you're doing fine. If it does start happening, try shrinking your daily routine down to maybe 12 sets at the most and splitting up those taxing compounds (Deadlift, Bench, Squat, Dips, and Chinups/Pullups I find to be the most taxing).

Again, sorry to rain on your parade, I just had to say something because I wish someone would've told me what I was doing wrong back then. I had to figure out the hard way ;>_>

Good luck with your routine!!

Steven001
01-29-2008, 04:18 AM
I hate to put a pessimistic spin on things, I just want to issue you a word of warning.

First off let me say that around this time last year I was on a routine pretty much identical to yours. Lots of compound lifts, getting up around 20 sets per workout total, etc

Now I'm not saying you're doing anything wrong -- this is great for some people, namely the quick recoverers (something I am not) -- just be careful you don't get into overtraining (that's what happened to me).

Clues that you might be overtraining:
1. Plateaus that you can't seem to get over, even though you haven't been lifting long and should still probably be enjoying some nice newbie gains.
2. Getting sick all the time. When I was overtraining, I got sick 3 or 4 times withing 3 months, and I'm normally a guy who gets sick maybe twice a year.
3. Not gaining (or losing) weight. Eat more!!
4. Just being really tired all the time.

As long as none of that crap happens to you and your numbers keep going up, don't worry about it, you're doing fine. If it does start happening, try shrinking your daily routine down to maybe 12 sets at the most and splitting up those taxing compounds (Deadlift, Bench, Squat, Dips, and Chinups/Pullups I find to be the most taxing).

Again, sorry to rain on your parade, I just had to say something because I wish someone would've told me what I was doing wrong back then. I had to figure out the hard way ;>_>

Good luck with your routine!!

Thanks for your input! I'm really only doing the WBB1 routine, just with 3 sets instead of 2. I don't find that 2 sets is enough. I haven't felt any of those symptoms so far, though I was very sore after my first few workouts, especially my legs, but that's expected.

I'm trying to more than usual, but I do find it quite hard to get enough protein in one day.

The only lift I find difficult is the Deadlift, it's so hard to get the form right!

Steven001
01-30-2008, 03:15 PM
Today was leg day. Could really feel them working, that's what I like about doing legs! Because they're so week, they can hurt for a few days afterwords which means I've done a good workout in my books. I can feel them growing.

Bench Press:

143 x 8
132 x 8
132 x 8

Squats:

99 x 8
110 x 8
110 x 8

Hack Squats: - First time doing these!

88 x 8
99 x 8
99 x 8

Straight Legged Deadlifts:

99 x 8
99 x 8
99 x 8

(Good proper form I think)

Standing Calf Raises: Heels over an edge.

66 x 12
77 x 10
77 x 10
77 x 10 (38lbs each dumbbell)

Lever Leg Extensions:

77 x 8
77 x 8
77 x 8
(I think it was 77lbs or heavier)

Ab Machine (not sure what it's called)

99 x 8
99 x 8
99 x8

Slight Incline Dumbbell Press:

77 x 8
77 x 8
77 x 8 (38lbs each)

Steven001
02-02-2008, 06:07 AM
I didn't have time last night to post my workout up, so here it is:

Bench Press:
143 x 8
143 x 8
143 x 5

Seated Dumbbell Press:
55 x 8 (12.5 each)
66 x 8 (15 each)
55 x 6

Standing Lateral Raises:
16.5 x 15
16.5 x 8
16.5 x 8 (7.5 each, pathetic)

Narrow Grip Bench Press:
132 x 8

French Press:
28 x 8
28 x 15
28 x 12 (proper form this time, but need to go heavier!)

Barbell Curls:
22 x 8
22 x 8
22 x 8 (This is excluding the weight of the curl bar, how much does that way?)

Hammer Curls:
16.5 x 20
16.5 x 12
16.5 x 8 (7.5 each, pathetic)

I think that's it. My shoulder was clicking every time I did a shoulder press which was really annoying! I don't know why, but every time I rotate my arm something 'pops'. It's happened for as long as I can remember.

My bench is getting a little stronger I think. Is it ok to be benching every second day?

Cheers,
Steven

Steven001
02-04-2008, 02:59 PM
From now on all of my dumbbell exercises are going to be the weight of each dumbbell instead of them both multiplied together.

Bench Press:
143 x 8
143 x 8
132 x 8

Low Incline Dumbbell Press:
39 x 8
39 x 8
39 x 7

Dips
BW x 8
BW x 8
BW x 8

Chin ups
BW x 8
BW x 8
BW x 8

Deadlifs
143 x 8
165 x 8
165 x 8
143 x 8

Barbell Rows:
99 x 8
121 x 8
99 x 8

Shrugs
39 x 20
39 x 20

Steven001
02-06-2008, 04:19 PM
Another day working my legs hard!

Squats:

99 x 8
110 x 8
121 x 8

Hack Squats:

99 x 8
121 x 8
132 x 8

I could really feel my legs working here! Ouch :)

Straight Legged Deadlifts:

99 x 8
121 x 8
132 x 8

Standing Calf Raises: Heels over an edge.

50 x 8
50 x 8
50 x 10

Lever Leg Extensions:

77 x 8
77 x 8
77 x 8

Ab Machine (not sure what it's called)

110 x 10
99 x 8
99 x 8
88 x 20

blacknapolean
02-06-2008, 06:57 PM
So what are your big 3 at? How old are you? We are similar yet i weigh about 135. We should monitor each other.

Steven001
02-06-2008, 07:02 PM
So what are your big 3 at? How old are you? We are similar yet i weigh about 135. We should monitor each other.

When talking about my big three, it depends. Bench, I do 3 sets of 143x8. Squat, I do 3 sets of 121x8 (started today) and Deadlifs: 165lbs (Not full deadlifs because I'm not 100% sure on form).

I'm 19, ~6ft and probably weigh over 133 now, I'll weigh myself tomorrow! What's your big 3 like?

Steven001
02-08-2008, 04:38 PM
Seated Military Press:
77 x 8
77 x 8
77 x 8

Seated Dumbbell Press:
28 x 8
28 x 8
28 x 8

Standing Lateral Raises:
16 x 12
16 x 8
16 x 8

Narrow Grip Bench Press:
99 x 8
99 x 8
99 x 8

French Press:
30 x 8
30 x 8
30 x 8

Barbell Curls:
55 x 8
55 x 8
44 x 5

Alternating Hammer Curls:
16 x 20
18 x 20
18 x 20
18 x 20

Coke
02-09-2008, 06:21 PM
Have fun with it and watch yourself grow man, just be patient...bet you carry little bodyfat if at all.

Steven001
02-11-2008, 12:59 PM
Have fun with it and watch yourself grow man, just be patient...bet you carry little bodyfat if at all.

Thanks Cocoa, here's the little progress I've made so far: http://wannabebigforums.com/showthread.php?t=106976 I know it's not much, but it's a start I guess.

Off to the gym now!

Steven001
02-12-2008, 07:09 AM
Yesterdays log:

Low Incline Dumbbell Press:
28 x 8
33 x 8
39 x 8
39 x 8
39 x 8

Bench Press:
121 x 8
132 x 8
132 x 8


Dips
BW x 8
BW x 8
BW x 8

Chin ups
BW x 8
BW x 8
BW x 8

Deadlifs
99 x 8
143 x 8
165 x 8
176 x 8

Barbell Rows:
99 x 8
121 x 8
121 x 8

Shrugs
50 x 20
39 x 20

Steven001
02-15-2008, 12:27 PM
I forgot to post up Wednesdays leg workout - shame on me! It was good and I had improved from last week. Going today and will post up the routing tomorrow.

Steven001
02-19-2008, 02:58 PM
Mondays workout:

Bench Press:
99.2 x 8
121 x 8
132 x 8

Low Incline Dumbbell Press:
39 x 8
44 x 8
44 x 8

Dips
BW x 8
BW x 8
BW x 8

Pull ups (Done pull-ups instead of chins)
BW x 8
BW x 8
BW x 8

Deadlifs
143 x 8
154 x 8
176 x 8

Barbell Rows:
99 x 8
110 x 8
121 x 8

Shrugs
39 x 20

Im14SoWut
02-19-2008, 05:42 PM
Hey man, you're working pretty good. Just have fun with it. I bet you could deadlift more though. Other than that, right on bro. :ninja:

Steven001
02-20-2008, 03:38 PM
Hey man, you're working pretty good. Just have fun with it. I bet you could deadlift more though. Other than that, right on bro. :ninja:

Thanks :)

Today I missed a day at the gym - the first time since I started! :( It was leg day today, and over the past few days I've been trying to do frontflips, my knees are hurting so decided to give them a little rest.

Steven001
02-25-2008, 03:37 PM
Bench Press:
99 x 8
121 x 8
132 x 8
143 x 8
143 x 7

Low Incline Dumbbell Press:
38.6 x 8
44 x 8
44 x 5 (33 each dumbbell)

Dips
BW x 8
BW x 8
BW x 8

Pull Ups - Hard!
BW x 8
BW x 8
BW x 8

Deadlifs
143 x 8
154 x 8
165 x 8

Barbell Rows:
99 x 8
110 x 16
121 x 12

Shrugs
44 x 20

I don't think I'm eating enough, so I'm thinking about taking Whey. Holland And Barrett have a deal on at the moment - 3 for 2, which seems good. Going to read up a little on it first.

Brad263
02-25-2008, 03:45 PM
I like those numbers, looks like your starting off pretty good.

Also I don't know if when you say pullups which you mean. But palms facing away from you are much harder but much better for your back. You may want to use one of those assisted ones so you can do it until you get strong enough for body weight. I am on the lowest setting of assistance right now so I am almost there.

You should be a gram of protein for every lb you weigh. Set up a fitday account and start eating more calories then you burn and the weight will come

Steven001
02-26-2008, 01:13 AM
I like those numbers, looks like your starting off pretty good.

Also I don't know if when you say pullups which you mean. But palms facing away from you are much harder but much better for your back. You may want to use one of those assisted ones so you can do it until you get strong enough for body weight. I am on the lowest setting of assistance right now so I am almost there.

You should be a gram of protein for every lb you weigh. Set up a fitday account and start eating more calories then you burn and the weight will come

Thanks for you comment, Brad!

When I talk about pull ups, I mean palms facing away from me - palms facing towards me = chin ups. I'm not using a very wide grip, but they're still difficult. I can manage three sets of 8 at a push. I'm also not using the assist machine, I'm just using a sort of... rack.

I'm sure I'm not eating enough protein, so I'm going to have a look at whey today. Any suggestions on flavour? Strawberry sounds nice.

Brad263
02-26-2008, 08:26 AM
Yeah Strawberry mixes well with everything. Chocolate is good to but it gets old fast. Not a fan of Vanilla. I usually get strawberry.

Steven001
02-27-2008, 05:31 PM
Squats:

66 x 8
88 x 8
99 x 8
110 x 8 - Could've done more

Hack Squats:

110 x 8
121 x 8
121 x 8

Straight Legged Deadlifts:

121 x 8
121 x 8
132 x 8

Standing Calf Raises: Heels over an edge.

44 x didn't count
44 x didn't count

Lever Leg Extensions:

66 x 8
66 x 8
66 x 8

Sit ups

Didn't count - did 2 sets.

Steven001
02-29-2008, 03:38 PM
I'm a little disappointed. I always thought the Olympic bar weighed 25KG and not 20KG, so I thought I was lifting 5kG more than I actually was :(

Today was good, I felt a little stronger and upped by bench by 5KG (even though it wasn't chest day).

Seated Military Press:
66 x 8
88 x 8
88 x 8

Seated Dumbbell Press:
28 x 8
33 x 8
33 x 8

Standing Lateral Raises:
16.5 x 8
17.6 x 8
16.5 x 8

Bench Press
132 x 8
143 x 8
143 x 8 - best yet

French Press: - really low and good form
22 + bar? x 8
22 + bar? x 8
22 + bar? x 8

Dips
BW x 8
BW x 8
BW x 8

Barbell Curls:
27.6 + bar x 8
33.1 + bar x 8
33.1 + bar x 5

Alternating Hammer Curls:
16.5 x 20
17.6 x 20
17.6 x 20
18 x 20

Steven001
03-05-2008, 03:22 PM
Haven't had time to post up Mondays workout, so here it is:

Bench Press:
88 x 8
110 x 8
132 x 8
143 x 8
143 x 8

Low Incline Dumbbell Press:
38.6 x 8
44 x 8
44 x 8

Dips
BW x 8
BW x 8
BW x 8

Pull Ups - Hard!
BW x 8
BW x 8
BW x 8

Deadlifs
132 x 8
154 x 8
176 x 8

Barbell Rows:
110 x 8
121 x 8
121 x 8

Shrugs
44 x 20

mickyjune26
03-05-2008, 03:26 PM
Steven, you are doing great here. How much you weigh now? For what it's worth, when I started, I was 6'7" and 170 pounds. A taller version of you. :)

How many calories are you eating each day?
How much weight are you gaining each week?

Great job in here!

Steven001
03-05-2008, 03:33 PM
Today:

Squats:

88 x 8
110 x 8
132 x 8 - 22lbs more than last time!

Hack Squats:

132 x 8
154 x 8
154 x 8 - 33lbs more than last time!!

Straight Legged Deadlifts:

110 x 8
132 x 8
176 x 8 - 44lbs more than last time!! I seem to be making really good progress.

Standing Calf Raises - Barbell

110 x 20
154 x 10
154 x 10

Lever Leg Extensions:

77 x 8
88 x 8
88 x 8 - 22lbs more than last time

Sit ups

Three sets until it hurts a lot :thumbup:

Overall I seemed to make amazing progress today and this week, I'm looking forward to Friday to see what progress I make (if any). I've been on Fortress whey protien for 1 week now. :hello:

mickyjune26
03-05-2008, 03:37 PM
That's cool. What do you weigh now and how much weight do you gain each week?

It's be cool to hear how many calories you eat each day.

Steven001
03-05-2008, 03:38 PM
Steven, you are doing great here. How much you weigh now? For what it's worth, when I started, I was 6'7" and 170 pounds. A taller version of you. :)

How many calories are you eating each day?
How much weight are you gaining each week?

Great job in here!

Thanks a lot Micky and you're very tall! I'm now around 143.3lbs (started at about ~132 I think), I'll try weight myself on the 10th of this month (2 weeks since I joined the gym). If you've seem my latest workout, you'll have seen I made great progress since last week!

I don't actually count calories, too much work :(

mickyjune26
03-05-2008, 03:40 PM
Nice job on the weight gain so far. As long as you are gaining weight, you should be fine not counting cals. but if you gain too fast or slow, you may want to do it.

Yeah, i saw your progress, you lucky dawg. I wish i could get those gains, haha!

Steven001
03-05-2008, 04:29 PM
Nice job on the weight gain so far. As long as you are gaining weight, you should be fine not counting cals. but if you gain too fast or slow, you may want to do it.

Yeah, i saw your progress, you lucky dawg. I wish i could get those gains, haha!

Looking at your sig, and from what you've told me, you've done an amazing job! Well done! :)

Steven001
03-07-2008, 10:01 AM
I think for now, I'm going to set myself a goal of 160lbs. I have no idea how long it will take me to get there. Could anyone estimate a reasonable time scale for someone my build, and weight, to reach 160lbs?

Steven001
03-10-2008, 07:29 PM
Forgot to post up Fridays workout, oops! Here's todays:

11/03/2007

Low Incline Dumbbell Press:
33 x 8
39 x 8
44 x 8
50 x 8
50 x 8 - 6lbs more than last time

Bench Press:
110 x 8
132 x 8
143 x 8

Dips
BW x 8
BW x 8
BW x 8

Pull Ups - Hard!
BW x 8
BW x 8
BW x 7 (last one let my body hang, but couldn't pull up).

Deadlifs
132 x 8
176 x 8
198 x 8 - 22lbs more than last time

Barbell Rows:
110 x 8
121 x 8
121 x 8

Shrugs
50 x 10 or something, by this point my hands were killing me

All in all a good workout, but my hands were really sore after doing the deadlifts. I think I need to get some gloves or something.

Steven001
03-12-2008, 04:03 PM
I went on my own today and went later than usual. I just did the following:

Squats:

88 x 8
110 x 8
121 x 8
132 x 8 - 22lbs more than last time!

Standing Calf Raises - Barbell

110 x until it hurt a lot
132 x until it hurt a lot
132 x until it hurt a lot

Lever Leg Extensions:

77 x 8
99 x 8
99 x 8

Sit ups
2 sets to falure

Pull-Ups
BW x 8
BW x 8
BW x 8 - For a change I did them near the beginning of the workout and they were so much easier. I was bringing my chest above the bar and my arms were almost dead straight at the bottom.

Chin-Ups
BW x 8

Steven001
03-17-2008, 03:57 PM
Low Incline Dumbbell Press:
33 x 8
44 x 8
49.6 x 8
49.6 x 8

Bench Press:
110 x 8
132 x 8
143 x 8
143 x 8

Pull Ups
BW x 8
BW x 8
BW x 8

Dips
BW x 8
BW x 8
BW x 8

Deadlifs
132 x 8
154 x 8
176 x 8
198.5 x 8

Barbell Rows:
110 x 8
132 x 8
132 x 8

Shrugs
110 x Didn't count
132 x Didn't count
132 x Didn't count

Press Ups
2 sets of something :P

Steven001
03-18-2008, 05:08 PM
Ran out of whey last week and need to get some more. Has anyone used this stuff before?

http://www.nrgstop.com/product/NRG-Fuel-Whey-Protein-NRGWHE5.asp

Steven001
03-19-2008, 03:42 PM
Squats:

88 x 8
110 x 8
132 x 8
132 x 2 - Got Tired

Hack Squats:

132 x 8
154 x 8
154 x 8 - 33lbs more than last time!

Standing Calf Raises - Barbell

132 x Until it hurt
154 x Until it hurt
154 x Until it hurt

Lever Leg Extensions:

88 x 8
88 x 8
88 x 8

Sit ups

A set of decline sit ups and two normal sets on the floor.

Hack Squats are great, they really do kill my legs!

Jorge Sanchez
03-19-2008, 09:22 PM
You've been making some good progress in here. How's the scale treating you?

Steven001
03-20-2008, 06:37 PM
You've been making some good progress in here. How's the scale treating you?

Going to weight myself the next time I'm at the gym! They have - what looks like - a crappy set of scales, but they do the job I think. Do you think weighting myself straight after workout is ok? Or is there a better time for a more accurate reading?

Oh and can I ask a quick question about squats? How wide should my feet be apart? I've seen videos just wider than shoulder width, but I've also seen videos of people half way to the splits. Personally I go just wider than shoulder width.

Steven001
03-21-2008, 07:45 PM
Standing Military Press:
44 x 8
77 x 8
77 x 8

Seated Dumbbell Press:
33 x 8
33 x 8
33 x 8

Bench Press
88 x 8
110 x 8
110 x 8

Some Lats Exercise: (kneeling on bench and pulling weight towards chest).
55 x 8
35 x 8
35 x 8

French Press: - really low and good form
22 + bar? x 8
33 + bar? x 8
33 + bar? x 8

Dips
BW x 8
BW x 8
BW x 8

Barbell Curls:
44 + bar x 8
44 + bar x 8
44 + bar x 8

Alternating Hammer Curls:
22 x 20
22 x 20
22 x 20

Overall it was a good workout. Curls felt much stronger than any other time I have done them. Could someone tell me the weight of a curl bar? Or the French press bar?

You may be wondering why my bench is so low compared to previous workouts, it's because I used a free bench. Before I have been using the smith machine but I decided to use the free bench instead. I really felt it in my chest and less so on my shoulders. From now on I will only be bench pressing as it should be done - on the free bench. I just need to work on it a little to build it up to the weight I was using on the smith machine.

I also did standing military press for the first time, it was really difficult. Usually, again, I would do it sitting and on the smith machine, but it felt much better today doing it with free weights.

Steven001
03-21-2008, 07:50 PM
You've been making some good progress in here. How's the scale treating you?

Apparently I weigh 150lbs now, not sure if that's true. I weighed myself on two scales and both said around the same. :omg:

pulse
03-23-2008, 03:54 PM
It looks like you have made great progress in here so far. Keep with it, believe me. You will love the results (if you dont already).

Good idea moving from the smith machine to free weights. Huge step in the right direction!

Steven001
03-23-2008, 05:30 PM
It looks like you have made great progress in here so far. Keep with it, believe me. You will love the results (if you dont already).

Good idea moving from the smith machine to free weights. Huge step in the right direction!

I've defiantly increased my strength and my size has increased a little too, but it's hard to notice. It's hard to get a true reading with lighting and shadows and everything else.

I'm looking forward to Monday for some proper bench pressing!

pulse
03-23-2008, 07:25 PM
I've defiantly increased my strength and my size has increased a little too, but it's hard to notice. It's hard to get a true reading with lighting and shadows and everything else.

I'm looking forward to Monday for some proper bench pressing!

Well you are 6 foot so its going to be a little harder for you to see the actual weight you put on until you put on a bunch. You obviously have to be bigger if you have gained like 15-20lbs. A lot of it will be in your legs too so when your in the mirror flexin (and if you say you havent been you are just lying to yourself haha) take a look at the wheels. Being 5'8'' has very few advantages... but putting on weight is pretty easy to see.

Steven001
03-24-2008, 08:24 AM
Well you are 6 foot so its going to be a little harder for you to see the actual weight you put on until you put on a bunch. You obviously have to be bigger if you have gained like 15-20lbs. A lot of it will be in your legs too so when your in the mirror flexin (and if you say you havent been you are just lying to yourself haha) take a look at the wheels. Being 5'8'' has very few advantages... but putting on weight is pretty easy to see.

I see what you mean, I may actually be 6ft1. The top of my legs have definitely got bigger, I noticed that right at the start actually. Being quite tall and very skinny I had horrible legs, but I can see them getting thicker at the top.

I was messing around in the house today and thought I would try some headstand push-ups. I did two sets of two which I thought was great! I remember trying them a few months back and not being able to do them.

Jorge Sanchez
03-24-2008, 12:27 PM
Going to weight myself the next time I'm at the gym! They have - what looks like - a crappy set of scales, but they do the job I think. Do you think weighting myself straight after workout is ok? Or is there a better time for a more accurate reading?

Oh and can I ask a quick question about squats? How wide should my feet be apart? I've seen videos just wider than shoulder width, but I've also seen videos of people half way to the splits. Personally I go just wider than shoulder width.

Congrats on the weight gain. As long as you weigh yourself at the same time (ie: after a workout) you should be okay. I usually weight myself first thing in the morning on an empty stomach, but if you don't have a scale at home the scale in the gym will be fine.

Place your feet wherever you feel most comfortable for squats.

Steven001
03-24-2008, 04:03 PM
Today was my first chest day using the free bench and it went pretty well I think. I obviously can't go straight to free bench and lift what I was lifting with the smith machine, but I got dam close.

Bench Press:
88 x 8
110 x 8
132 x 8
132 x 8

Low Incline Dumbbell Press:
38.6 x 8
44 x 8
49.6 x 8

Pull Ups
BW x 8
BW x 8
BW x 8

Dips
BW x 8
BW x 8
BW x 8

Deadlifs
132 x 8
176 x 8
220.5 x 8 - highest yet! Pretty dam pleased with that! 22.5lbs more than last time

Barbell Rows:
110 x 8
110 x 8
110 x 8

Shrugs
154 x Didn't count
154 x Didn't count
154 x Didn't count

Sit-up Machine Thing
88 x 25
99 x 15

Overall a good day I think! I was a little tired throughout the workout, but some done pretty well. I should probably point out that my deadlifts aren't full deadlifts. I do it with the bar placed on hooks a few inches above the ground. It's close to a full one, but not quite. This way I insure that my form is 100% correct and the good thing is I'm still making progress.

Steven001
03-26-2008, 04:36 PM
Like the bench press, today I decided to squat using the free weights rather than the smith machine. It was my first time so took it easy, though, they were hard!

Squats:

88 x 8
110 x 8
121 x 8
121 x 8

Hack Squats:

110 x 8
132 x 8
154 x 8
154 x 8

Standing Calf Raises - Barbell

132 x Until it hurt
132 x Until it hurt
132 x Until it hurt

Lever Leg Extensions: - Really slow and good form, hurt like hell

88 x 8
88 x 8
88 x 8

Today was a really hard workout I went a little later than later, also. Leg workouts are so intense! I've never been so knackered as I was after doing squats and hack squats, just got so warm.

So I've made two good decisions this week by not using the smith machine for Bench and Squats.

I really should set some goals now, I have some general ones, but nothing specific in mind. I think I would like to each 160-165lbs, but I have no idea how long it will take.

Jorge Sanchez
03-26-2008, 05:04 PM
Good work switching to the free weights. You might not be able to lift quite as much right off the bat, but it will be worth it in the end. Make sure that you have your form down first. Check out Sensei's Squat Rx videos. You can find a link to them in one of the stickies in the Bodybuilding and Training forums.

Steven001
03-26-2008, 05:19 PM
Good work switching to the free weights. You might not be able to lift quite as much right off the bat, but it will be worth it in the end. Make sure that you have your form down first. Check out Sensei's Squat Rx videos. You can find a link to them in one of the stickies in the Bodybuilding and Training forums.

Yea I found that at first, but overtime I should improve,, hopefully by next week :evillaugh: I watched those videos before I went, good tutorials!

Steven001
04-01-2008, 05:37 AM
Bench Press:
88 x 8
110 x 8
121.3 x 8
121.3x 8

Low Incline Dumbbell Press:
44 x 8
44 x 8
44 x 8

Pull Ups
BW x 8
BW x 8

Dips
BW x 8
BW x 8

Deadlifs
132 x 8
176 x 8
220.5 x 8

Shrugs
132 x Didn't count
132 x Didn't count
132 x Didn't count

Overall not as good as I wanted. I went a lot later than usual (had a mate over looking at our shower). I forgot rows and missed out a set of dips on pull ups. Bench was a little lower because, as you know, I've just moved over to free bench and didn't have a spotter today, so I went for what I thought was safe.

I really need to get an mp3 player to take some music a long with me, gyms sure do play some crap music! I think it would help me get motivated more as well.

Steven001
04-02-2008, 03:09 PM
Squats:

88 x 8
110 x 8
121 x 8
132 x 8

Hack Squats:

110 x 8
132 x 8
132 x 8

Bench Press

88 x 8
110 x 8
132 x 8 - best so far using the free bench, could've gone more I think, bring on Monday! :evillaugh:

Standing Calf Raises - Barbell

143 x Until it hurt
143 x Until it hurt
143 x Until it hurt

Lever Leg Extensions:

Not sure x 8
Not sure x 8
Not sure x 8

Sit up machine

99 x Until it hurt
99 x Until it hurt
99 x Until it hurt

Again this day is a killer, it always takes the most out of me. After hack squats my legs really hurt and I get so hot lol!

Jorge Sanchez
04-02-2008, 04:29 PM
Good workout. I would suggest switching from a "till it hurts" rep range to something a little more conventional. You should work your abs and calves in the same rep ranges as your other muscles.

Steven001
04-02-2008, 06:09 PM
Good workout. I would suggest switching from a "till it hurts" rep range to something a little more conventional. You should work your abs and calves in the same rep ranges as your other muscles.

Good point actually, I should start doing that. Calf raises I can always really feel them working hard, as if they're contracted really tight.

Steven001
04-06-2008, 02:17 PM
As you can see, I haven't posted Fridays workout...again! As usual it was really good, but I go out after it with my mates and by the next morning I forget. I should start writing things down from now on.

Anyway, looking forward to tomorrow! Hopefully going to add some weight to my bench.

Steven001
04-07-2008, 04:04 PM
Bench Press:
110 x 8
121 x 8
132 x 8
132 x 8

Low Incline Dumbbell Press:
38.6 x 8
44 x 8
48.5 x 8

Pull Ups
BW x 8
BW x 8
BW x 5

Dips
BW x 10
BW x 10
BW x 8

Deadlifs
132 x 8
176 x 8
220.5 x 8
220.5 x 8

Flat Dumbbell Press:
38.6 x 8
44 x 8
48.5 x 8

Barbell Shrugs
132 x 8
176 x Didn't count
176 x Didn't count

Jorge Sanchez
04-07-2008, 06:13 PM
Time to bump up the weight on the bench and deads. Good work!!

Steven001
04-09-2008, 04:12 PM
Squats:

110 x 8
132 x 8
143 x 8

Hack Squats:

132 x 8
143 x 8
143 x 8
143 x 8

Standing Calf Raises - Barbell

132 x 8
154 x 8
165 x 8

Lever Leg Extensions:

88 x 8
88 x 8
88 x 8

And some situps at the end.

blacknapolean
04-11-2008, 12:47 AM
Post your weight and your main lift numbers, deads, squat,bench.

Post what you are struggling with currently. Remember me?

I can't raise my weight or bench but squat and dead lift are solid... basically 225 for both. Military still at 75.

Steven001
04-14-2008, 04:55 AM
Post your weight and your main lift numbers, deads, squat,bench.

Post what you are struggling with currently. Remember me?

I can't raise my weight or bench but squat and dead lift are solid... basically 225 for both. Military still at 75.

Hey!

I still haven't had all that much time on the free bench, I still haven't benched more than I could on the smith machine yet, but I'm getting close! I'll find out today how I've progressed.

I've never tried a max on any of the three big lifts, I just choose a weight which I can do 8 reps with, then do three sets of that.

I think I'm just under 11 stone now - 150lbs

I missed Fridays workout and I've been working since and haven't had any time to fit it in, I've also had the cold for the past two days, but should be fit enough for tonight.

Steven001
04-14-2008, 03:55 PM
Bench Press:
110 x 8
132 x 8
143 x 8

Low Incline Dumbbell Press:
44 x 8
49.6 x 8
55 x 8

Flat Dumbbell Bench Press
49.6 x 8
49.6 x 8
49.6 x 8

Pull Ups
BW x 8
BW x 8
BW x 8

Dips
BW x 8
BW x 8
BW x 8

Deadlifs
132 x 8
176 x 8
220.5 x 8

Barbell Shrugs
176 x 8

Dumbbell Shrugs
44 x 8
49.6 x 8
49.6 x 8

Don't seem to be upping my weight very much lately. I think having a bit of the cold effected me a little today, but not much, I really hope to be adding some weight next week.

I think one of the main reasons I'm not upping my weight is because I'm not gaining much weight at the moment :( It's something I really want to do but finding it hard to eat as much as I need to.

I'm thinking about changing my workout a little. I'm currently doing WBB1, but I think Mondays are a little long and intense. I think it would be a good idea to split up chest and back - maybe doing chest and something else on a Monday and moving back to another day? Any ideas and suggestions would be great :D

Steven001
04-16-2008, 03:49 PM
Standing Military Press:
77 x 8
88 x 8
88 x 8

Seated Dumbbell Press:
33 x 8
38.6 x 8
38.6x 7

French Press:
33 + bar? x 8
33 + bar? x 8
33 + bar? x 8

Dips
BW x 8
BW x 8
BW x 8

Barbell Curls:
44 + bar x 8
44 + bar x 8
44 + bar x 6

Then I do really really slow with a 33lbs barbell, hurts like hell after a while

Sit up Machine
99 x 8
99 x 8
99 x 8

Pretty good workout, added 11lbs to my standing military press.

Steven001
04-18-2008, 10:48 AM
Hello!

Just a little update, some progress pictures can be found here: http://wannabebigforums.com/showthread.php?t=109847

Steven001
04-18-2008, 02:19 PM
Squats:

110 x 8
132 x 8
137.8 x 8

Hack Squats:

110 x 8
132 x 8
143 x 8

Standing Calf Raises - Barbell

132 x 8
176 x 8
176 x 8

Lever Leg Extensions:

99 x 8
110 x 8
110 x 8

Jorge Sanchez
04-18-2008, 02:40 PM
You're going backwards on your squats and hack squats. What's going on?

Steven001
04-19-2008, 04:14 PM
You're going backwards on your squats and hack squats. What's going on?

Good question. With hack squats, I'm now using better form. Before I was using a little lower back to lift the bar off the ground, but now I'm thrusting through my legs only and it makes it much more difficult. I could probably lift slight heavier.

With squats, I'm not sure, I did what I felt was enough on Friday. Next time I'll be sure to remember what my best is and beat them in both exercises.

Steven001
04-21-2008, 03:17 PM
Bench Press:
110 x 8
132 x 8
154.4 x 6 - 11lbs more than last time!

Flat Bench Press
49.6 x 8
49.6 x 8
49.6 x 8


Low Incline Dumbbell Press:
49.6 x 8
49.6 x 8
49.6 x 8
55 x 8

Pull Ups
BW x 8
BW x 8
BW x 8

Dips
BW x 8
BW x 8
BW x 8

Deadlifs
132 x 8
176 x 8
220.5 x 8
242.6 x 8 - 22.1lbs more than last time!

Shrugs
45 x 8
45 x 8
45 x 8

Good workout today, managed to add a bit of weight to my deadlift and bench press as promised :)

Jorge Sanchez
04-21-2008, 07:55 PM
Gotcha!! Good form is the most important thing at your stage. But remember, progressive overload is the name of the game.

Good workout.

Steven001
04-24-2008, 07:08 AM
Standing Military Press:
77 x 8
88 x 8
77 x 8

Seated Dumbbell Press:
33 x 8
38.6 x 8
38.6 x 8

French Press:
33 + bar? x 8
38.6 + bar? x 8
38.6 + bar? x 8

Dips
BW x 8
BW x 8
BW x 8

Standing Lateral Raises:
15 x 8
17.6 x 8
17.6 x 8

Rear Laterals
15 x 8
17.6 x 8
17.6 x 8

Barbell Curls:
44 + bar x 8
49.6 + bar x 8
49.6 + bar x 6

Then I do really really slow with a 33lbs barbell, hurts like hell after a while.

Ramstein85
04-24-2008, 07:53 AM
Eat alot of nutritionally rich food, train hard (lift heavier every week even if its 1lb extra) and get at least 8 hours sleep. you probably know this already. just my .2$

Jorge Sanchez
04-24-2008, 07:28 PM
Glad to see you're moving up in weight on most of your lifts. Keep up the good work.

Steven001
04-25-2008, 04:07 AM
Glad to see you're moving up in weight on most of your lifts. Keep up the good work.

Thanks! Glad to have you following my progress and telling me to constantly increase my weight!

Steven001
04-29-2008, 08:53 AM
Bench Press:
110 x 8
132 x 8
143.3 x 7 -

Flat Dumbbell Press
44 x 8
49.6 x 8
55.1 x 8

Low Incline Dumbbell Press:
49.6 x 8
55.1 x 8
55.1 x 8

Pull Ups
BW x 8
BW x 8
BW x 8

Dips
BW x 8
BW x 8
BW x 8

Barbell Rows
110.3 x 8
121.3 x 8
121.3 x 8

Dumbbell Shrugs
45 x 8
49.6 x 8
45.1 x 8

Ok workout, felt a lot more exhausted than usual for some reason while doing my lifts. Don't think I had enough to eat really.

Bench press went down, that's because I forgot the record the new figure that I got last week, silly of me really. Not sure I could've done much more though. Worst of all, I forgot my gloves so I didn't bother with Deadlifts. I used to do them without gloves but it would really, really hurt my hands afterwords.

Steven001
05-26-2008, 04:34 PM
Well, it's safe to say I've been slacking a little lately; When I started off, I was only working one day per week and at college Monday-Wednesday. I'm not still at college, but instead work Thursday-Sunday which means I don't have as much time as I used and I tend to be more tired. I've still been trying to go three days per week, but that's not been happening much lately, it's been more 2 days.

I'm disappointed. However, I will pick myself back up again soon and start building some more muscle while continuing to put on the weight.

Steven001
06-06-2008, 11:23 AM
I'm going to start updating this again. Going to the gym tonight for a leg day. It's the first time I've trained my legs in a good 3 weeks I think - I've been slacking. I've realised that slacking is going to get my nowhere and I've got my motivation back.

I'm currently on the lookout for a new routine, one that will allow me to train each muscle group twice per week.

For now, I'm going to set myself some goals:

Bench: 70KG - 154.4 bls
Squat: 70KG - 154.4lbs

For some reason I can bench more than I squat at the moment, so I'm going to have to change that around! I also don't do full proper deadlifts from the floor, I place them on hooks about an inch or so above the ground, this way it allows me to isolate my lower back when lifting. I think I may change that and start doing full deadlifts!

Jorge Sanchez
06-06-2008, 05:21 PM
The most important thing in this game is consistency. Glad to see you back here posting.

Steven001
06-09-2008, 12:00 PM
The most important thing in this game is consistency. Glad to see you back here posting.

Yea I know that now. On Friday I did my first leg day in a few weeks and boy did I feel it! Even up to last night, I could still feel my muscles really tight.

When I go today, I'm going to write what I lift while I'm there, because I usually forget by the time I get back or can't be bothered figuring out what I did, converting it to pounds, then posting on here.

Steven001
06-09-2008, 03:06 PM
All dumbbell exercises are measured per dumbbell

Bench Press:
110 x 8
132 x 8
143.3 x 8
148.8 x 8 - Highest yet

Low Incline Dumbbell Press
45.2 x 8
49.6 x 8
55.1 x 8
60.6 x 7 - Highest yet, 5lbs more than previous best

Deadlifts
110.3 x 8
132.3 x 8

Pull Ups
BW x 8
BW x 8
BW x 8

Dips
BW x 8
BW x 8
BW x 8

I think today was a really good workout; got my best lifts so far on bench press and low incline dumbbell press which I'm really happy about, especially the dumbbell press.

Deadlifts weren't very good today. As I've mentioned before, I don't usually do full deadlifts, instead I place the bar on some hooks about 1inch off the ground and lift form there. I feel that allows me to isolate my back. When trying normal deadlifts today, I felt the middle or my back having a weird uncomfortable pain, so I decided to stop. I think my form felt and looked OK, not sure what's going on there :confused:

I'm going to try and fiddle around with some routines just now, to try and make Mondays a little less intense.

randommetalguy
06-10-2008, 07:31 AM
Keep in mind that I am by no means an expert in weight lifting but I described this to a friend and he said it worked for him. For dead lifts I start by getting into a crouch to stretch my legs out and get ready mentally and then keeping my head up and back flat and thighs parallel to the floor I start the movement with my legs. That gives me enough power to get almost erect then I finish the movement with my lower back. I think of deadlifts almost as reverse squats that helps me to focus on using my legs to start.

Also try a one rep max in deadlift and see what it is. I was repping 95 lbs for a while to get the form down and eventually got up about 150 lbs. My friend pushed me to try a 1 rep max and I got something like 275 so you're probably stronger than you think. Since then I maxed out at 305 and currently do 6 reps of 6 sets with 225 for WBB 1.1 routine. This all happened in the span of 4months and being new to dead lift.

Jorge Sanchez
06-10-2008, 07:36 AM
Please don't do a 1RM for your deadlift until you are absolutely, 100% confident in your form. Also, the deadlift is not at all a reverse squat. If you are doing it like that, you are doing it wrong. Yes, there is leg drive, but your back/hips should be the primary mover. In most cases, your thighs will be higher than parallel in the starting position. Search the internet a little bit for Rippetoe's explanation of the deadlift set up -- it is very good.

Nice workout, big Steve. Everything's coming along nicely.

randommetalguy
06-10-2008, 07:47 AM
Just to clarify, by reverse squat I mean that with a squat you start standing and go down and with the dead lift it reverses it to you start down and end standing. You do want to start the movement with your legs though so that you don't hurt your back.

And like Jorge said you want to be confident with your form. But you have been lifting since January you should have had a lot of practice. Even if it's not a max you might want to try more than you have been to see what you are capable of.

Plus, we all have bad days in the gym you might want to chalk up that bad deadlift day to that. There are days I go in there and can't figure out if I can't perform b/c of lack of sleep, nutrition, or just having one of those days that you can't loosen up.

Steven001
06-10-2008, 09:27 AM
Keep in mind that I am by no means an expert in weight lifting but I described this to a friend and he said it worked for him. For dead lifts I start by getting into a crouch to stretch my legs out and get ready mentally and then keeping my head up and back flat and thighs parallel to the floor I start the movement with my legs. That gives me enough power to get almost erect then I finish the movement with my lower back. I think of deadlifts almost as reverse squats that helps me to focus on using my legs to start.

Also try a one rep max in deadlift and see what it is. I was repping 95 lbs for a while to get the form down and eventually got up about 150 lbs. My friend pushed me to try a 1 rep max and I got something like 275 so you're probably stronger than you think. Since then I maxed out at 305 and currently do 6 reps of 6 sets with 225 for WBB 1.1 routine. This all happened in the span of 4months and being new to dead lift.

Thanks for that. I haven't yet tried a 1 rep max in anything yet, I would like to see what my bench is but don't see the real benefit in doing a 1 rep max.

I'll give that deadlift form a shot next time I'm at the gym.


Please don't do a 1RM for your deadlift until you are absolutely, 100% confident in your form. Also, the deadlift is not at all a reverse squat. If you are doing it like that, you are doing it wrong. Yes, there is leg drive, but your back/hips should be the primary mover. In most cases, your thighs will be higher than parallel in the starting position. Search the internet a little bit for Rippetoe's explanation of the deadlift set up -- it is very good.

Nice workout, big Steve. Everything's coming along nicely.

Don't worry, I won't. I know that if you try to lift to much with incorrect form, you're just asking for a back injury. I'll have a search for the Rippetoe's explanation, I've been looking on youtube for tutorials as well.

And thanks, always appreciate your comments! Do you have a journal floating around anywhere?

Steven001
06-10-2008, 09:34 AM
While I'm here, I'm going to set another goal but this time for my weight:

Weight: 160lbs

I haven't set a deadline or anything, just want to get there as soon as possible really. Also, here's a new routine I'm considering starting. Some comments/critique would be great:

Monday:

Flat Barbell Bench Press : 3 x 8
Low Incline Dumbbell Press : 3 x 8
Flyes: 3 x 8
Squat: 3 x 8
Calf Raises: 3 x 8 ?

Wednesday:

Squat: 3 x 8
Deadlift: 3 x 8
Military Press: 3 x 8
Barbell Rows: 3 x 8

Friday:

Flat Barbell Bench Press : 3 x 8
Low Incline Dumbbell Press : 3 x 8
Flyes: 3 x 8
French Press : 3 x 8
Barbell Curls : 3 x 8

Jorge Sanchez
06-10-2008, 05:45 PM
Where did you get that routine? It's pretty unbalanced: you're pushing way more than pulling. I'd drop the flies all together -- replace them with some sort of row. Switch out the flat or incline press for dips (weighted if possible) and do pull ups on Monday and Friday (weighted if possible).

You should definitely set a timeline for your goals. I've found that setting time-sensitive goals has really helped my training. While you're at it, you should set some goals for weight lifted.

I do have a journal around here somewhere if you want to stop in.

Steven001
06-11-2008, 12:34 PM
Where did you get that routine? It's pretty unbalanced: you're pushing way more than pulling. I'd drop the flies all together -- replace them with some sort of row. Switch out the flat or incline press for dips (weighted if possible) and do pull ups on Monday and Friday (weighted if possible).

You should definitely set a timeline for your goals. I've found that setting time-sensitive goals has really helped my training. While you're at it, you should set some goals for weight lifted.

I do have a journal around here somewhere if you want to stop in.

I made it myself, as you can probably tell lol. What about this? It's been edited slightly by Torrok:

Monday:

Flat Barbell Bench Press : 3 x 8
Low Incline Dumbbell Press : 3 x 8
Dips: 3 x 8
Squat: 3 x 8
SLDL: 3 x 8

Wednesday:

Chin-Ups: 3 x 8
Deadlift: 3 x 8
Military Press: 3 x 8
Barbell Rows: 3 x 8
arnold press or some other compound shoulder exercise

Friday:

Flat Barbell Bench Press : 3 x 8
Low Incline Dumbbell Press : 3 x 8
Dips: 3 x 8
Squat : 3 x 8
Lunges : 3 x 8

I have set a few lifting goals a little further up as well:

Bench: 70KG - 154.4 bls
Squat: 70KG - 154.4lbs

At the moment it's weird, because I can bench more than I can squat. I'll have a think and maybe set a time for these goals.

Jorge Sanchez
06-11-2008, 01:34 PM
That's even worse. You have 21 sets of pushing (plus some other shoulder press) vs only 6 sets of pulling.

You should do an equal number of pushing and pulling movements or you risk serious muscle imbalances which can result in injury and seriously mess up your posture.

Steven001
06-11-2008, 03:21 PM
That's even worse. You have 21 sets of pushing (plus some other shoulder press) vs only 6 sets of pulling.

You should do an equal number of pushing and pulling movements or you risk serious muscle imbalances which can result in injury and seriously mess up your posture.

Whoops, I think I'll just stick to my own routine for now then.

Today:

Standing Military Press:
77 x 8
88 x 8
99.2 x 5 - 11.2lbs more than previous best - was really difficult though
88 x 8

Seated Dumbbell Press:
33 x 8
38.6 x 8
45.2 x 8
49.6 x 5 - 11lbs more than previous best

French Press:
33 + bar? x 8
38.6 + bar? x 8
38.6 + bar? x 8

Dips
BW x 8
BW x 8
BW x 8

Barbell Curls:
55.1 x 8
66.2 x 8
55.1 x 6

Today was a really good workout for shoulders, I seem to be making a lot good gains lately which I'm very happy about - maybe something to do with me taking whey again, as I stopped for long while. When I was doing seated dumbell press, I wanted to see how high I could go, usually just do 17.5KG's (38.6lbs) but went to 20.5KG (45.2lbs) and then 22.5KG (49.6 ) which I was very please with!

Tomorrow is leg day, lets see how the squats go. Remember last week was my first leg day in a few weeks, so I've got some catching up to do!

Jorge Sanchez
06-11-2008, 03:52 PM
Nice workout, buddy. You're making real solid progress on everything.

I just scrolled through a bunch of your old workouts and it looks like your current routine has much the same problem as the others you posted above. You really need to include more lifts that involve scapular retraction (ie: any pulling movement).

I think I already tried to pimp Rippetoe's routine out on you and I still think that is a great routine, but if you don't like the idea of a full body workout you could do an upper/lower split or a push/pull split (BGB on this site is a good example).

Steven001
06-11-2008, 04:33 PM
Nice workout, buddy. You're making real solid progress on everything.

I just scrolled through a bunch of your old workouts and it looks like your current routine has much the same problem as the others you posted above. You really need to include more lifts that involve scapular retraction (ie: any pulling movement).

I think I already tried to pimp Rippetoe's routine out on you and I still think that is a great routine, but if you don't like the idea of a full body workout you could do an upper/lower split or a push/pull split (BGB on this site is a good example).

Thank you!

Actually, thinking about it I don't do much pulling exercises at all, I've took your advice and had a look at BGB and came up with this routine. Whether it's any good or not, I'm not sure:

Monday

Bent barbell rows: 3 x 8
T-Bar Rows
Rack Pulls

Flat barbell press
Dumbbell press
Low incline press.


Tuesday

Squats: 3 x 8
SLDL: 3 x 8
Barbell Bicep curls: 3 x 8


Wednesday

Lat Pulldowns: 3 x 8
Pull Ups: 3 x 8
Pull-Overs : 3 x 8

Standing Military Press: 3 x 8
Seared Dumbbell press: 3 x 8
Dumbbell Lateral Raise: 3 x 8

Thursday

Romanian Deadlifts: 3 x 8
Seated leg extensions: 3 x 8
Skullcrushers: 3 x 8
Cable pressdowns: 3 x 8

Due to work I can only really go to the gym Monday-Friday nights, would I be better Monday, Tuesday, Wednesday, Friday or something similar? Or do you think 4 days straight would be ok?

Jorge Sanchez
06-11-2008, 07:04 PM
That routine's still not ideal, but it's a lot more balanced. With some very quicky changes, this is how I would work what you have here:



Monday

Bent barbell rows: 5x5
One arm DB Rows 3x8
Rack Pulls 3x8

Flat barbell press 5x5
Low incline press 3x8
Dips 3x8


Tuesday

Squats: 5x5
Front Squats: 3 x 8
SLDL: 3x8
Barbell Bicep curls: 3 x 8


Wednesday

Pull Ups: 5x5
Lat Pulldowns: 3 x 8
Pull-Overs : 3 x 8

Standing Military Press: 5x5
Dumbbell Lateral Raise: 3 x 8
CGBP: 3x8

Thursday

Deadlifts: 3 x 5
Squats: 3x8
Hack squats: 3 x 8
Skullcrushers: 3 x 8


Four days in a row wouldn't be too bad as long as you take three days off afterwards. It would be best if you could take a day off after day 2, though.

Steven001
06-12-2008, 03:34 AM
That routine's still not ideal, but it's a lot more balanced. With some very quicky changes, this is how I would work what you have here:

Four days in a row wouldn't be too bad as long as you take three days off afterwards. It would be best if you could take a day off after day 2, though.

Thanks again, Jorge. Would you say that routine is better than my current one? I could do Monday, Tuesday, Thursday, Friday if need be.

Steven001
06-13-2008, 04:35 PM
Unfortunatly I didn't get to the gym today, I worked an extra 5 hours on top of my normal shift today. After work I went straight to the gym, but by that time it was 10:10pm and I was told the last admissions were at 10pm, oh well, other week with no leg day. :(

fooz
06-13-2008, 04:43 PM
pretty strong for your weight keep it up , and stay consistent with the workout plan bro!

Jorge Sanchez
06-13-2008, 05:17 PM
Thanks again, Jorge. Would you say that routine is better than my current one? I could do Monday, Tuesday, Thursday, Friday if need be.

Yes, I would say it's much better. You will gain a lot more strength and size using the new routine. And stop missing your legs. There's no excuse for that.

Steven001
06-15-2008, 04:20 PM
pretty strong for your weight keep it up , and stay consistent with the workout plan bro!

Thank you!


Yes, I would say it's much better. You will gain a lot more strength and size using the new routine. And stop missing your legs. There's no excuse for that.

Cheers again Joe, I'll start that tomorrow.

The reason for missing this weeks leg day is genuine. I finished work at 10pm and by the time I got there they had stopped admissions. I couldn't go today because I was working till 6 and as soon as I got home I was going last minute assessments for college.

But I do know what you mean - from now on, leg are getting done every week!

Jorge Sanchez
06-15-2008, 06:14 PM
Alright, dude. Good luck. Just make sure to get to the gym more often. Consistency and intensity are far more important than the routine you use. You could have the perfect routine but without the other two ingredients you're not going to get anywhere. But if your consistency and intensity are there you will make incredible progress.

philly08
06-15-2008, 06:28 PM
Good job in here man! You've made some solid progress, keep it up.

Steven001
06-17-2008, 03:24 PM
So, today was the first day of my new routine. It was supposed to be yesterday, but I went golfing instead - it's something I want to get back into playing more often.

Anyway... Today was good! Upped by bench again and I think my rack pulls were pretty good:

Barbell Bench Press

110.3 x 8
132.3 x 8
143.3 x 8
154.4 x 7 - 11.1 more than last time

Low Incline DB Press

45.2 x 8
55.1 x 8
60.6 x 5

Dips:

BW x 8
BW x 8
BW x 8

Bent Over Rows

110.3 x 8
121.3 x 8
121.3 x 8

Rack Pulls

132.3 x 8
176.4 x 8
220.5 x 8
242.6 x 8 - something over 200lbs lol! My biggest lift by far.

One Arm DB Rows

45.2 x 8
56.2 x 8
60.6 x 8

I'm happy with those Rack Pulls, I think next week I could add a little more weight as well. The bar was just bellow knee height.

Steven001
06-19-2008, 09:07 AM
Squat:

88.2 x 8
110.3 x 8
121.3 x 8

SLDL

110.3 x 8
132.3 x 8
154.4 x 8

Barbell Bicep Curls

44.1 + EZ curl bar x 8 - how much does this weigh?
49.6 + EZ curl bar x 8
49.6 + EZ curl bar x 8

As you can see, I suck at squats! I think I could've done more weight with both squats and SLDL, but I'm going to try build some base muscle on my legs first. My squat is pathetic at the moment.

I tried to give front squats a go but it just wasn't happening. I tried using the Olympic grip and nearly fell over while doing my first one. I then tried crossing my arms but it wasn't any better. I think it just may take some practice and I might have to develop some more leg strength before attempting them again.

Overall I'm disappointed with my legs a little, but I only have myself to blame.:tuttut:

Steven001
06-20-2008, 03:11 PM
Pull Ups

BW x 5
BW x 5
BW x 5
BW x 5
BW x 5

Lat Pulldowns

77.2 x 8
110.3 x 8
132.3 x 8

Pull-Overs

27.6 x 8
38.6 x 8
44.1 x 8

Standing Military Press

88.2 x 8 - whoops, forgot I was only supposed to do 5
99.2 x 4
88.2 x 5
88.2 x 5
88.2 x 5

Dumbbell Lateral Raises

17.6 x 8
17.6 x 8
19.8 x 8

Close Grip Bench Press

88.2 x 8
121.3 x 8
121.3 x 8

Two was excellent, I really enjoyed this workout and could feel all muscle groups working, especially lats - usually I don't feel them that much.

As you know I'm currently on a new routine and I done a lot of things for the first time today: lat pulldowns, pull-overs and CGBP.

Lat Pulldowns were good, but my shoulders kept popping like crazy. I really like the CGBP, although really difficult, I could feel it working my triceps well.

I thought the 5 x 5 pull ups were pretty easy, my chin was coming above my hands every time (usually when I struggle I bring my forehead up to my hands). Is there anything I could do to make them more difficult? I could do weighted pull ups, but I don't have anything to attach weight to.

tangerine dream
06-20-2008, 06:07 PM
I like the volume on the upper body, gonna get ripped.

As for squats I think you need to push yourself harder. Any person who is pretty active should be able to squat more than 120lbs. Don't let squatting psych you out, it's fun once you get the hang of it. One of your problems might be your stance. Maybe watch some of the videos on here of them squatting. Also follow Jorge's advice and squat 5x5 or 3x5. The low reps would help you focus on form and your strength would improve a lot faster with the lower reps. Those are my $.02 Good luck man!

Steven001
06-20-2008, 06:34 PM
I like the volume on the upper body, gonna get ripped.

As for squats I think you need to push yourself harder. Any person who is pretty active should be able to squat more than 120lbs. Don't let squatting psych you out, it's fun once you get the hang of it. One of your problems might be your stance. Maybe watch some of the videos on here of them squatting. Also follow Jorge's advice and squat 5x5 or 3x5. The low reps would help you focus on form and your strength would improve a lot faster with the lower reps. Those are my $.02 Good luck man!

Yea I do need to push myself harder. When squatting the muscle pain is totally different from anything else, I really feel them burning and that's probably stopping me from going as heavy as I could. I'm sure once I start to build up a base strength on my legs it'll start to get easier.

What would be better 5 x 5 or 3 x 5? I'm going on Sunday after work and I'm going to squat heavy... er.

Thanks for stopping by!

Jorge Sanchez
06-21-2008, 02:35 AM
Looking good. Keep pushing that weight!!

Steven001
06-22-2008, 02:40 PM
Looking good. Keep pushing that weight!!

I will do!

Steven001
06-22-2008, 02:54 PM
Deadlift

132.3 x 8 - Wasn't sure how many sets/reps I was going to do, decided on 5x5
154.4 x 5 PR
176.4 x 5 PR
198.5 x 5 PR
220.5 x 5 PR - Delighted!

Squat

110.3 x 8
132.3 x 8
143.3 x 8

Hack Squat

132.3 x 8
176.4 x 8
181.9 x 8 27.9lbs PR - Nearly fell over after the last one

Skullcrushers

33.1 + EZ bar x 8 - only did one rep because my tricepts are still sore from previous workout.

Barbell Skull Crushers - French Press?

What can I say... deadlifts rock! Today was my first ever time attempting a full deadlift and I really enjoyed it! I could feel it working all sorts of muscles (felt it quite a lot on my hams). I was always scared of deadlifts - thought my form would be all over the place, but, I think my form was excellent on every single lift. I positioned myself side on with a mirror, so I could have a glance over during warm-ups and my form looked fine.

Squats are getting better but I still don't like them.... yet. I think I was too busy looking at my feet which made my form poor. I tired to sit down on my heels more but nearly too much on one attempt.

Hack squats I was very pleased with - that's much bigger than I've previously hack squatted - nearly 30lbs more.

randommetalguy
06-23-2008, 11:03 AM
Glad you decided to take the plunge on deadlifts. That's a very good lift. I think I said before that I was doing 95 lbs. and slowly working my way up. My friend loaded the bar up with 225 and I did a 1RM and I just have been pushing myself since then. The max is up to 305 and I did 6x5x235 this weekend. You'll get better at it.

Steven001
06-27-2008, 11:04 AM
Squat:

88.2 x 5
110.3 x 5
132.3 x 5
154.4 x 5

SLDL

132.3 x 8
154.4 x 8
176.4 x 8

Barbell Bicep Curls

44.1 + EZ curl bar x 8 - how much does this weigh?
49.6 + EZ curl bar x 8
44.1 + EZ curl bar x 8

pbal17
06-27-2008, 11:28 AM
EZ curl bar's are 25lbs normally. All short bars should be 25 lbs. You could have a weird one that is something else, but 99% of them are 25 lbs.

Steven001
06-28-2008, 01:29 PM
EZ curl bar's are 25lbs normally. All short bars should be 25 lbs. You could have a weird one that is something else, but 99% of them are 25 lbs.

Thanks for that!

Yesterdays workout:

Pull Ups

5 x BW
5 x BW
5 x BW
5 x BW
5 x BW

Lat Pulldowns

110.3 x 8
132.3 x 8
132.3 x 8

Pullovers - Could really feel my tricepts being stretched

27.6 x 8
33.1 x 8
38.6 x 8
38.6 x 8

Standing Military Press - Used Oly bar this time instead of pre-made weights.

88.2 x 5
93.7 x 5
93.7 x 5
93.7 x 5
93.7 x 5

Dumbbell Lateral Raises

13.2 x 8
15.4 x 8
17.6 x 8

CGBP

88.2 x 8
110.3 x 8
115.8 x 8

I used an oly bar this time for Standing Military Press, the only thing is I end up doing Power Cleans to get the bar at shoulder level lol

For some reason I went back instead of forward with my CGBP, I could've done more but I couldn't remember what I had done last time. I need to start noting my PB's, so when I get the gym I will how much they are and how much I need to push myself.

Steven001
06-29-2008, 03:07 PM
Deadlift

132.3 x 5
176.4 x 5
220.5 x 5
231.5 x 5 - 11lbs PR

Squat

110.3 x 5
132.3 x 5
143.3 x 5
154.4 x 5
165.4 x 4 - Stopped because form was getting bad, could've done the 5th though. 11lbs PR

Hack Squat

132.3 x 8
176.4 x 8
187.4 x 8 - 5.5lbs PR

Barbell Skull Crushers/French Press

58.1 x 8
63.6 x 8
69.1 x 8 PR

I did the last few sets with just my socks and it felt much better than doing it in my trainers. But, I still don't like squats :P

Steven001
07-01-2008, 02:35 PM
Barbell Bench Press

110.3 x 5
121.3 x 5
132.3 x 5
143.3 x 5
154.4 x 5

Low Incline DB Press

49.6 x 8
55.1 x 8
60.6 x 6

Dips:

BW x 8
BW x 8

Bent Over Rows

110.3 x 8
132.3 x 8
132.3 x 8 - 11lbs PR

Rack Pulls

132.3 x 8
176.4 x 8
220.5 x 8
242.6 x 8
264.6 x 5 - 22lbs PR

Good workout today, I missed this day last week so just catching up on my bench press. I'll improve it next week!

Rack pulls were strong! I could really feel that tearing me apart - hence why I only did 5 - Still, I'm very happy with that weight. It's by far my strongest lift.

Steven001
07-03-2008, 10:31 AM
Squat

110.3 x 5
132.3 x 5
143.3 x 5
154.4 x 5
159.9 x 5

SLDL

132.3 x 8
165.4 x 8
181.9 x 8 - 5.5lbs PR

Barbell Bicep Curls

69.1 x 8
74.6 x 8
74.6 x 8

I'm beginning to like squats now! I now do them with no shoes on and find it much easier to get the weight on my heels. I stupidly thought my last squat attempt was 70KG, so I did 72.5KG today, but then I got home and realised it was actually 75KG before. Never mind, I'll beat it next time :)

Steven001
07-03-2008, 04:49 PM
I'm going to start drinking lots of milk from now on to help with the weight gain. I drink quite a lot as it is, but I could be drinking more, and whole milk instead of smi-skimmed.

Steven001
07-06-2008, 02:48 PM
Deadlift

132.3 x 5
176.4 x 5
220.5 x 5
237 x 5
231.5 x 5 - 5.5lbs PR

Squat

110.3 x 5
132.3 x 5
154.4 x 5
165.4 x 5

Hack Squat

143.3 x 8
170.9 x 8
192.9 x 8 - 5.5lbs PR

Barbell Skull Crushers/French Press

58.1 x 8
63.6 x 8
69.1 x 8

Again I really pushed myself with squats, I'm determined to really get my legs working hard and growing!

Steven001
07-13-2008, 03:08 PM
Deadlifts
- Forgot it was only 5 reps

132.3 x 8
176.4 x 6
220.5 x 5
242.6 x 5 11.1lbs PR

Squats

132.3 x 5
143.3 x 5
154.4 x 5
170.9 x 5 - 5.5lbs PR

Hack Squats

143.3 x 8
165.4 x 8
187.4 x 8

And some curls at the end.

Good workout, deadlifts and squats are going UP! I'm beginning to like squats now - used to hate them! I think it was just because my legs were so weak, but now, they're getting stronger.

I'll take some new progress pictures soon.

Steven001
08-05-2008, 05:36 AM
Hi everyone,

I took just over 1.5weeks off training. I was golfing too much and could never bothered going to the gym afterwords. I think it was good, it gave me some recover time, something I've not had since I started training. So... I'm back!

I started off hating squats with a passion, but now I love them! I think my legs were just too week to start with, but now, I can definitely see and feel them getting bigger/stronger. I should be smashing those PR's soon. Here's Mondays workout:

Barbell Bench Press

88.2 x 5
110.3 x 5
121.3 x 5
132.3 x 5
143.3 x 5

Low Incline DB Press

44.1 x 8
49.6 x 8
55.1 x 8

Dips:

BW x 8
BW x 8

Bent Over Rows

110.3 x 8
121.3 x 8
121.3 x 8

Rack Pulls

132.3 x 8
220.5 x 8
242.6 x 8

Jorge Sanchez
08-05-2008, 08:55 AM
Looks good. I can't wait to see some of those new PRs.

Steven001
08-05-2008, 11:41 AM
Looks good. I can't wait to see some of those new PRs.

Cheers Joe. I'll be going tonight and I'll be squatting. 80% sure I'm going to break my current PR.

Jorge Sanchez
08-05-2008, 11:57 AM
You might not want to rush back into it since you took a week and a half off. I'd suggest doing the same weight as last time and if that goes well you can smash the PR next time you squat.

Steven001
08-05-2008, 04:13 PM
You might not want to rush back into it since you took a week and a half off. I'd suggest doing the same weight as last time and if that goes well you can smash the PR next time you squat.

Yea you're right. I wasn't able to beat my PR today, but I did equal it.

Squat:

110.3 x 5
132.3 x 5
154.4 x 5
165.4 x 5

Alternating Dumbbell Curls

27.6 x 20
33.1 x 20
27.6 x 20

Barbell Curls

55.1 x 8
55.1 x 8
55.1 x 8

Barbell Calf Raises

132.3 x 8
154.4 x 8
165.4 x 8

Steven001
08-13-2008, 12:23 PM
Barbell Bench Press

110.3 x 5
132.3 x 5
143.3 x 5
154.4 x 5
154.4 x 5

Low Incline DB Press

44.1 x 8
49.6 x 8
55.1 x 8

Dips:

BW x 8
BW x 8
BW x 8

Bent Over Rows

110.3 x 8
110.3 x 8
121.3 x 8

Rack Pulls

132.3 x 8
176.4 x 8
220.5 x 8
242.6 x 8

Steven001
08-13-2008, 02:51 PM
Squat

110.3 x 5
132.3 x 5
154.4 x 5
176.4 x 5
187.4 x 2 - 22lbs PR!

SLDL

154.4 x 8
176.4 x 8
187.4 x 8 - 5.5lbs PR

Leaver Leg Extensions

88.2 x 8
99.2 x 8
110.3 x 8

Barbell Bicep Curls

66.2 x 8

Alternating Dumbbell Curls

27.6 x 20
27.6 x fail

Don't know what I did today, but my squatting shot up 22lbs! Happy days! SLDL's were good as well, form felt great, took it from the ground each time too.

Jorge Sanchez
08-13-2008, 05:05 PM
Awesome work on the PRs!

Steven001
08-13-2008, 05:57 PM
Awesome work on the PRs!

Thanks! :)

Steven001
09-29-2008, 11:47 AM
Hi guys,

Just to let you know I'm still here and still lifting! I had to take a week off due to being ill, but I'm back again and loving it as usual.

My lifts aren't going up as fast as I hoped/would've liked, I know I just need to continue to eat more and drink more milk. I have about 3 pints of whole milk per day, is that enough?

Today I've eaten the following:

Breakfast - Caught up on some sleep due to being off uni, and didn't get up till 12:00.
Big Bowl of Coco pops and Milk

Lunch
KFC: Large Zinger meal with Pepsi

Dinner
Lentil Soup
1 Pint of Milk
Stew: Potatoes and Stake with Garvey.

Post Workout - Later today
1 Protein Shake with Milk
Perhaps some roasted cheese too
1 Pint of Milk

So what do we think, is this enough or should I be eating a lot more?

Darracq
09-29-2008, 01:06 PM
How much weight have you gained?

Steven001
09-29-2008, 05:15 PM
How much weight have you gained?

I'm not exactly sure, perhaps about 10lbs maybe slightly more?

http://picasion.com/pic4/893df8d225d1ce780b9d28ef5dc4b578.gif

Steven001
10-26-2008, 04:45 PM
Yep, I'm still here lifting away and gaining weight... slowly! I've been keeping a rough track of my weight progress, and it looks something like this:

07/09/2008 - 7:30PM - 159.6lb
23/09/2008 - 7:00PM - 161.8lb
28/09/2008 - 7:17PM - 159.9lbs
05/10/2008 - 8:03PM - 159.6lbs
17/10/2008 - 9:37PM - 162.5lbs - After Gym

I'll weight myself again tomorrow to see where I stand!

I'm thinking of upping my reps of Bench and Squat to 8 instead or 5, anything wrong with this?

Cheers,
Steven

Darracq
10-26-2008, 06:25 PM
Yep, I'm still here lifting away and gaining weight... slowly! I've been keeping a rough track of my weight progress, and it looks something like this:

07/09/2008 - 7:30PM - 159.6lb
23/09/2008 - 7:00PM - 161.8lb
28/09/2008 - 7:17PM - 159.9lbs
05/10/2008 - 8:03PM - 159.6lbs
17/10/2008 - 9:37PM - 162.5lbs - After Gym

I'll weight myself again tomorrow to see where I stand!

I'm thinking of upping my reps of Bench and Squat to 8 instead or 5, anything wrong with this?

Cheers,
Steven

I would stay with 5-6 reps, Are you following a certain program right now?

Steven001
10-26-2008, 06:47 PM
Right ok. I'm doing this routine just now:

Monday

Flat barbell press 5x5
Low incline press 3x8
Dips 3x8

Bent barbell rows: 3x8
One arm DB Rows 3x8
Rack Pulls 3x8

Tuesday

Squats: 5x5
Leg Extensions: 3 x 8
SLDL: 3x8
Barbell Bicep curls: 3 x 8

Wednesday

Standing Military Press: 3x8 - or 5x5?
Dumbbell Lateral Raise: 3 x 8
CGBP: 3x8

Pull Ups: 5x5
Lat Pulldowns: 3 x 8
Tri Pulldowns : 3 x 8

Thursday

Deadlifts: 3 x 5
Squats: 5x5
Hack squats: 3 x 8

Darracq
10-27-2008, 09:47 AM
I think you are lifting to many days in a row and your squating to close together. Us skinny guys burn a lot of energy we need rest. Here is what you might try. I just noticed you are rack pulling on monday i cant believe your low back is not shot all the time from all the squating and pulling,

Monday
cut the dips and rack pulls,increase the incline a little and use dumbells.
Tuesday
cut the leg extensions.one week 5x5 one week 20rep squats.
Wed
off
Thursday
Bench with a little closer grip,dips, military press,pull ups 2x5 on everything.
Friday
deadlift, pull thoughs. If you just have to squat go light or speed.

Just an idea. if your making good gains then keep doing what your doing, if your getting run down, try the above.

Steven001
11-04-2008, 03:43 PM
I've decided to start recording my results in my journal again. Thanks to Tom Mutaffis, I also have a new routine to follow. It looks like this:

Monday

Warmup (Everyday)
Flat Barbell Bench - 3 sets of 5
Incline Dumbell Press - 3 sets of 8
Cable Crossovers - 2 sets of 10
Dips - 3 sets of 10
Triceps Pushdowns - 2 sets of 10

Tuesday

Close Stance Olympic Squats - 5 sets of 5
Leg Press - 3 sets of 10
Leg Extensions / Leg Curls Superset - 2 sets of 10 each movement
Walking Dumbell Lunges - 2 sets, various distances.
Calves - 4 sets of 10-15 (seated or standing)

Wednesday

Deadlifts - 3 sets of 5
Wide Grip Chins - 3 sets of 8-12
Seated Low Pulley Rows / One arm dumbell rows- 2 sets of 8-10
Wide grip upright rows or Shrugs - 2 sets of 10-15

Friday:

Standing Barbell Military Press - 3 sets of 5-8
Close Grip bench press - 3 sets of 8
Dumbell side laterals - 2 sets of 10
Overhead dumbell extensions - 2 sets of 10
Machine military press / machine rear delt - 2 sets of 10 each.
Triceps pushdowns - 2 sets of 10

I've just ordered another tub or weight gainer, which I'll take taking twice-daily and hope to see my weight shooting up, as well as my lifts!

Today I started on Day 2, because my usual chest workout was yesterday. The leg workout was brilliant! First time I have done ATG squats and I could really feel it, my ass as nearly touching the floor every rep. I struggled to walk after the full workout was complete.

Steven001
11-06-2008, 09:46 AM
Yesterdays Food

Cerial - Cocopops
Weight gainer shake with whole milk

Chips and cheese
Can of Juice

1L of Ice cream
Pint Of Milk

Steak and Chips
Pint Of Milk

Gym, followed by a weight gainer shake, again with whole milk.
Further 1L of Ice cream

Pint of milk

Today So Far:

Cocopops

3 sliced of grilled cheese on toast
Pint of milk
Another pint of milk somewhere

Double Cheeseburger Meal
Pint of milk

Dinner and supper still to come.

Darracq
11-06-2008, 01:21 PM
squating one day and then deadlifting the next is going to be hard on the low back, maybe you could space them out, but maybe your not using enough weight to hurt ya. My back is shot after deadlifting for a few days at least.Or put them on the same day, just go lighter on one or the other.

Steven001
11-06-2008, 05:31 PM
squating one day and then deadlifting the next is going to be hard on the low back, maybe you could space them out, but maybe your not using enough weight to hurt ya. My back is shot after deadlifting for a few days at least.Or put them on the same day, just go lighter on one or the other.

Yea I agree. I think I'm going to swap Wednesdays and Fridays around, that would probably make more sense?

Darracq
11-06-2008, 05:36 PM
Yea I agree. I think I'm going to swap Wednesdays and Fridays around, that would probably make more sense?

Ya that would be better.

blacknapolean
11-06-2008, 11:05 PM
Damn you shot up. I'm at 140-145 now...

Steven001
11-08-2008, 04:17 AM
Yesterdays food:

Cereal - Cocopops

3 slices of grilled cheese with "best of both" bread.
Pint of milk

3/4 weight gainer shake

3 slices of sausage (one with roll) and chips.
Pint of milk

Weight gainer shake

Cheese burger + chips
Bottle of juice

Steven001
11-08-2008, 04:22 AM
Damn you shot up. I'm at 140-145 now...

Haha thanks! Still 20lbs away form my new target weight! I'm a bit taller than you, so you still probably look more "filled out"! You're squat owns mine, good work! :)

Steven001
11-11-2008, 03:50 AM
Yesterday:

Coco Pops + milk
3/4 serving of weight gainer with whole milk

7Oz Cheese burger and chips
Glass of water

Pint of milk
Chicken, some sort of sauce and noodles

Post workout: Weight Gainer shake

Steven001
11-12-2008, 03:49 PM
I used my Dip belt today for the second time, this time I did pullups:

Pullups (chins)

BW+11lbs x 5
BW+22.1lbs x 5
BW+27.6 x 5
BW+30.9lbs x 5
BW+30.9lbs x 5

Did the rest of my routine, but didn't log that!

T FLEX
03-17-2009, 09:28 PM
Dude, where you been? Let's get this journal going! :hello: