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blacknapolean
01-19-2008, 02:57 AM
Hello Everyone,
This is it guys. My latest and last journal. I've made some bull**** journals in the past but this will be strict and rigorously updated with stats, pictures and thoughts.


My goal is to gain weight 150 lbs in three months, I now weigh 130lbs. Thats 20lbs. I'm 5'6 and a bit.

I've been working out sporadically for that past few months and have not gained a pound but have gotten a tad stronger.

Currently my stats
Bench Press 6-8 105lbs
Squat 6-8 185lbs
Dead Lift 6-8 145lbs
Military press 6-8 65lbs

My plan is to eat 4 500+ meals a day, snack, and consume about two 1k homemade calorie bars a day and sleep as much as professors permit me to. No Alcohol, THC, or Nicotine either. Just work on the gym, school, cafeteria, and women.

My goals are to reach 150lb, bench 135, and squat 225. All of this should be done by April 19th.


Please tell me what you think, if my goals are unrealistic or if I am not shooting high enough. Please give feedback, I really want support.


This is the workout I'll be doing, I modified WBB1, so tell me what you think.

Monday :

Chest and Shoulders

Flat Barbell Bench Press : 2 x 6-8 reps
Low Incline Dumbbell Press : 2 x 6-8 reps
Dips : 2 x 6-8 reps
Military Press in Rack : 2 x 6-8 reps
Seated Dumbbell Press : 2 x 6-8 reps
Standing Lateral Raises : 2 x 10 reps

Tuesday : OFF

Wednesday: Legs & Triceps

Squats : 2 x 6-8 reps
Leg Curls : 2 x 6-8 reps
Straight Legged Deadlifts : 2 x 6-8 reps
Standing Calve Raises : 4 x 10 reps
Narrow Grip bench Press : 2 x 6-8 reps
French Press : 2 x 6-8 reps

Thursday: OFF

Friday: Back, and Biceps

Chin ups : 2 x 6-8 reps
Deadlifts : 2 x 6-8 reps
Barbell Rows : 2 x 6-8 reps
Shrugs : 1 x 10 reps
Barbell Curls : 2 x 6-8 reps
Hammer Curls : 1 x 6-8 reps

Saturday : OFF
Sunday : OFF

Killa Kurt
01-19-2008, 05:22 PM
At least 4 big meals a day, a gallon of milk, and tons of protein shakes, 20 lbs is nothing.

schmitty199
01-19-2008, 05:35 PM
If you get your diet on track 20 pounds wont be tough at all. Id guess at 130 pounds you'll be able to pack it on like crazy right away.

Im far from an expert, but I dont like that routine at all. I just dont see the point in only doing 2 sets of all your lifts, especially the main ones like squat, deadlift and your presses. Even more so since your using higher reps, which means lighter weights. Id say try something like 4 sets(the 1st one being a pretty light warmup weight) on your lifts like squats, deadlifts, and bench. And 3 sets on your curls, and more "auxillary" lifts.

But good luck man, ill definetly be checking in to see your progress. :)

blacknapolean
01-23-2008, 01:00 PM
Okay so I couldn't get to the gym until today - wednesday.

So I got to the gym and I put on 105 lbs for bench
got 3 reps
3 reps
3 reps
put it down to 95 and got 5 reps

Dumbell Bench press 35 lbs 3x10
Dips - 2 sets of 6
Then I did BICEPS
Preacher curls of 40lbs 2x8
i was tired by now
dumbbell curls 25lbs3x4
I forgot to do ab work, i might go back later.

I have gotten WEAKER. After all my training I have gotten weaker. I think its because I could barely eat at home. I'm in school and stuffing myself. I expect gains. Tell me what you guys think :)

blacknapolean
01-26-2008, 12:08 AM
Squat 3x 6-8 185lbs I fixed my form a little and used a pad which made the lift much easier. I think I'm going to raise the weight I use a little. Good squats!

Dead Lift 2x8 1x3 145lbs Dead lift felt better than usual as well. Im going to add 10 lbs to each side next time!

Leg Curl 3x8 90 lbs... felt good, coulda worked harder. Will raised weight next time.

Military press 1x8 65lbs 1x4 75 This lift felt easier at first and then got harder. my routine got a little ****ed by school schedule so i dont htink I had fully recovered, it felt good though. I

Seated Dumbbell Press 2x 30lbs

Raises - could not really do any :( :( :(


Then did 30 seated crunches with a 25lb plate and a few side bends :)


Okay so I worked harder than usual with my legs (i did an extra set of everything and felt great) I started to get really fatigued though, and a little sick. It showed when i tried to d raises. And i forgot to do calf raises.

I ate 4 good meals and have been munching ever since.

blacknapolean
01-30-2008, 12:06 AM
Pull ups 2x 7 1x 3
Military Press 75 lbs 1x7 65 1x 3
Barbell rows 55lbs 1x5 45lbs 2x 6
Tricep bench 105lbs 2x6
Hammer curls 40lbs 2x6
AB WORK

I canít tell if Iím getting stronger, maybe a little. I know I ****ed p I should have done Deadlift too but I did that my leg day by mistake. My back has gotten stronger though, I doing more pull ups and the barbell rows are getting easierÖ tell me what you think guys J My eating habbits are way up too.. .any advice?

blacknapolean
01-30-2008, 01:42 PM
Bench Press 1x4 115lb 125lb 1x1

I was angry that my bench hasnít gone up so I wanted to see how much I could do a rep of, this seemed to be good. I think Iíll do the same thing next time.. tell me what you guys think

Incline dumbbell press 40 lbs 2x7 1x 2
Dips 2x 7 1x3

Preacher curls 40lbs 1x8 1x6
Shrugs 1x10 60 lbs
AB WORK

Then I had a post workout meal J

Tell me what you guys thinkÖ I really want a 135 bench!!

Stumprrp
01-30-2008, 01:44 PM
from personal experience, you are doing well, but your deadlifts shouldnt be so low compared to your squats, also stop using the pad, you need to get used to the bar, are you going to parallel or lower?

blacknapolean
01-30-2008, 04:09 PM
Im used to the bar... i usually use it but my friend who swims told me to use it. Whats wrong with the pad? I'm going pretty low on my squats.

Steven001
01-30-2008, 04:29 PM
Your about the same weight as me. I've also started a journal! What are doing food wise? Would you mind posting up an example of what you eat per day? My Bench is higher than yours but my squats are seriously lacking compared to yours!

blacknapolean
01-30-2008, 08:34 PM
To be honest I try to eat 3-4 meals a day. I also eat Peanut Butter and apples as snacks whenenver I can. I just grab food when I can. THe thing is that i'm in college and I can get food anytime. IM not sure how much I'm eating though, but i think enough, i'll track it as i go from now on.

blacknapolean
01-31-2008, 09:46 PM
Doing Legs today because they feel fineÖ probably gonna do shoulders tomorrow so I can focus on that. Iíll probably stick with this 4 day split from now on

Squat 205lbs 2x7 1x3 This felt great! I Didnít use that bar pad either, for some reason idid last week and I regret it.

Straight leg DL 155lb I 3x6 could have done more weight but my lower back was feeling kinda weird and I got scared. Iíll wait til I do a regular dead lift, Iím gonna step it up with deadlifts cuz I know I can get a whole lot more!

Calf raises 60lb 2x12
Maybe next time Iíll keep 2x8 and then 1x4

Abs


Overall Iím happy I raised my squat.
Eating PB, Granola and an apple J

killxswitch
01-31-2008, 09:58 PM
Good goals in here, keep working hard and eating. College is the perfect time to do this, you have access to food on campus all the time.

blacknapolean
02-02-2008, 11:50 AM
Military Press 75lb 1x8 1x87 1x6 Best Military Press yet.
Seated dumbbell press 35 1x3 30lb 1x 6 1x4
Lateral raises 15lbs 2x4 10lbs 2x5 Lateral raises are my hardest exercise but they have gotten better

I forgot to do shrugsÖ oops. Are SHRUGS back or shoulders?
My back is in some painÖ

blacknapolean
02-04-2008, 01:29 PM
125lb 1x
130 FAIL
then I just did a few reps with like 95 lbs.. very frustrating day

then I did 40lb dumbbell press but realized Iíve been doing it wrong. I donít go low enough to work on my pecs L dammit. I did 3x6 of them

Dips 1x 6 1x 3 and then at the end of my work out I did 1x10

Preacher curls 3x1 50lb

I just stoppd here. Eh L Iíve had 2 meals today so Iím gona try to get 3 more in to make up for being so bad todayÖ

My legs get stronger but my upper body is terrible. I need it to get bigger. I guess Iím closer to my 135 bench goal than I been before though.

blacknapolean
02-06-2008, 12:02 PM
So today I did Back/Tri's

Pull ups 1x7 1x8 1x1. I consider that a good pull up day. I've steadily been able to increase how many pull ups i do
Dead lift - 185lb 2x 8 1x1 It felt great. I'll stay at this weight for another week or two. I'm happy about this, added 30 lbs!
Bent over Rows 45lb 1x10 55lb 1x 8 65lb 1x5. I felt good about these. They are getting easier. Compare them to my old Rows and i've improved :)
Lateral Raises. 15lbs 2x 6. These were great too, improvement.
Shrugs 1x10 55lbs
Hammer Curls 40lbs 2x 6 They felt alright. I was worried about working on tri's, did bench 2 days ago.
I think today went well. I was hungry during the workout. But oh well, tell me what you guys think! Oh and I'm drinking my whey shake that i havent been taking.

killxswitch
02-06-2008, 01:43 PM
Congrats on the deadlift PR, keep working hard.

blacknapolean
02-08-2008, 04:31 PM
Today was a weird day

Squat 205 2x8 1x 6 - Squats felt great, i'll add 10 more lbs next time :)
My lower back was sore so i just used some random machine.. can't remember weight
Military press 75 2x 6-8 felt good
Bench press 95lbs 1x6 115 2x
didnt do curls or calves.
This was a weird day. My girlfriend was with me so i didn't really work so hard, just messed around. But w/e, my squat got better. Eh. Maybe i'll hit hte gym tomorrow if i'm not feeling sore instead of taking the weekend off.

blacknapolean
02-11-2008, 08:24 PM
Basically I haven't gained any weight in a few weeks. I'm at 132. I'm feeling ****ty about lifting and my arm is hurt so i haven't been able to go for like 4 days, maybe tomorrow. I need some motivation :(

blacknapolean
02-13-2008, 08:02 AM
So my arm has been hurting so I havn't been able to work on my arms. I had a little squat session last night.

Squat 6x6 and on my last one was up to 225 and it wasn't very hard. My squats keep jumping so I'm happy.

Leg Press 3pp 4x8 4pp 1x3

Standing Calf raises with 55's

ABS

I was too scared to do deadlifts with my arm hurting.

On a new diet so lets see what happens.

killxswitch
02-13-2008, 08:56 AM
Hey, 225 on squats is reason to be happy. Hope your arm heals up.

blacknapolean
02-14-2008, 11:25 PM
Bench 95lbs 3x5 115 2x3 My bench is staying tiny so here wee go again...

Dead 185lb 2x6 The bar really hurt my hand, idk if it was cuz it was a brand new bar or cuz i havent been ot the gym in a week.

Dips 1x10 1x 8 great dip day

Barbell curls 40lbs 3x5

looking back at today I actually gained some muscle. This is better than old bench days. Its actually solid.

nhlfan
02-14-2008, 11:45 PM
eat! eat!

are you sure you're squatting low enough? it's rare for a beginner to have a lower deadlift than squat.

killxswitch
02-15-2008, 06:37 AM
eat! eat!

are you sure you're squatting low enough? it's rare for a beginner to have a lower deadlift than squat.

Maybe a grip thing? Are your palms both facing you, or do you have an over/under grip?

Southern Beast
02-15-2008, 09:49 AM
This may be a little out of the ordinary, but it really worked for me when I was stuck at my bench. I'm sure noone else will agree with it, and I'm only telling you because it worked for me. :)

I believe I was stuck benching 240 ... could NOT get over that max, for some reason. So for about 3 weeks, I would be in the gym working on my bench atleast 3 times a week (every other day).

Basically, I reduced my weight to amounts I could do in 20 rep, 15 rep, and 10 rep intervals for about 5 sets. Then add about 5 lbs. each day. For example:

Bench Workout 1:
135x20
155x15
185x10
185x10
185x10.

Bench Workout 2:
140x20
160x15
190x10
190x10
190x10

etc.

And atleast 5 days a week, either in the morning or in the evening (outside of the gym), I would do 100 pushups. Usually I'd break it down to 5 sets of 20 pushups.

Like I said, this is unconventional, but for me, it shook things up for about 3 weeks. I made my chest get used to pressing.

I don't know if this is applicable to other moves but I would think so. For a short amount of time, as long as your careful and listen to your body, I think it's ok to shift into overdrive a bit.

blacknapolean
02-15-2008, 04:12 PM
wow. I keep forgetting to do one over hand and one under hand grip for dead lift. I'm doing two over hand. I'm sure thats the problem.

blacknapolean
02-18-2008, 12:25 AM
**** my shoulder hurts and now im pretty sick. tried to wkr out today but only got osme pull ups. tried to do random stuff but it just hurt and i felt like ****. Maybe tomorrow will be better. I haven't had a good week of working out in a while. But just posting to keep yall updated

blacknapolean
02-20-2008, 11:16 PM
Chest.. still not feelnng fully healthy but much better than before

chest 100lb 2x7 115lb 1x3
flat dumbbell bench 2x5 1x4
dips 1x 7 1x3 1x3
bicep curl 35lb 3x 4
barbell curls 40lbs 2x2
ABS

Okay so i thnk this is a drop from before... i dont know whats going on.. im going to compare the numbers right now though.

blacknapolean
02-25-2008, 06:21 PM
Squat 3x8 and on my last one was up to 225 and it wasn't very hard.

Leg Press 1x8 2plates 1x8 3plates 1x 5 3 plates

Machine (forgot which one) 90lbs

Standing Calf raises with 55's

abs

Alright so i've my tailbone has been hurting on a regular basis, almost everyday for a few months now. I think its from squats and deads. Have i done serious damage?

JonnyM
02-26-2008, 11:34 AM
hey man, im glad your're seeing some gains, and your squat is wayy up there! but as for your bench, I think you should try to 'spice up' your work out, that way, rather than doing the same old thing every week, you will be doing things that the chest isnt used to, therefore stimulating more area's of the chest, meaning more hypertrophy, and more mass:)
also i think you should try doing bench in 5x5 format, works for me, and i really feel the gains bro.

good luck with the lifting man.

blacknapolean
02-26-2008, 11:19 PM
Alright so I did Bench/Bicep today... My arm is feeling good

I decided to mix up the bench
Bench: 65lb 1x10 75lb 1x10 85 1x10 105 1x 7 coulndt do 115lb... weird day but lets see if those extra reps helped.

Dumbbell press 30lb 2x5 40lb 1x3

Dips 3 sets of 5

Bicep curls 35lb 2x5 30lb 1x5

I really just want to do bench until i get 135lb. errr

Bupp
02-27-2008, 12:38 AM
Let's see what you eat.

blacknapolean
02-27-2008, 03:31 PM
Eating has been the worst event for me and I know thats why my agains are kinda weak :(

I try to eat 3 meals a day of 500 cals with 2 cups of milk at each one. And then peanutbutter and granola bars as snacks. Whey shakes after workouts.. The thing is I'm just not doing it. Or its not giving me the weight gain. Im thinking of eating 3 cups of peanutbutter a day to see if that helps. Should I do it? I get food for free from dining halls.

blacknapolean
04-09-2008, 04:28 PM
Hey guys, sorry for not keeping it regular but I'll try again.

Pros:
Hit goal of 225lbs squat, now squatting 245lbs.
Hit goal of 225lbs.(Althought it feels heavy after 3 reps, hardest part is keeping grip.)
I really enjoy going to the gym

Cons:
I'm not eating enough
I'm not gaining weight
I'm not eating enough
My 2 rep max for bench is still about 115.

I'm leaving college for the summer. Home I will not have access to food like i do here, it just wont happen. I'm scared I'll lose weight or something.

blacknapolean
04-14-2008, 02:23 PM
Just hit the gym... did the normal Chest/Bi day.

Everything felt good. Bench was extra good today. 95lbs 1x5 100lbs 1x5 115lbs 1x4. I got about 4 really good solid reps on my 115lbs, usually i need help by 2. I felt a lot stronger on the bench. I think I'll try 125 for next time.
Hopefully when I start my Results on May 10th I'll see even better gains.
What do you guys have in mind for me?



I still feel like my bench is just lagging, I know I complain about my bench every week lol. But compared to the rest it's jut so below. Thanks for listening to my bitching, now comment on my stuff

I hope it doesnt look like all i do is bench. I just havent been updating so I def do the other stuff in between

Just bought the 10lbs y this?
http://www.bodybuilding.com/store/un/mj.html

blacknapolean
07-21-2008, 07:20 PM
Been going to the gym.
I've been a regular gym rat for the past 2 months. Im at 136lbs. Slowly, slowly, gaining weight. Bought some Creatine and Whey, starting to help.

Today
Incline Dumbbell Press - 45lbs 2x7
Flat Dumbbell Press - 45lbs 1x6 1x4
Bicep Curls 3x4
Cable Cross overs - 30 lbs 3x5
Dips 1x10 1x5
Pull ups 1x10 1x 5

blacknapolean
08-01-2008, 09:55 PM
I'm still going to the gym, just not always filling out the log. I'll fill you guys in for the past 2 days.

Yesterday
Bench 10x3 125lbs

Got maybe 6 out of the lat 9 reps in. In two more bnechin sessions i might be at 135.. before school starts in a month that'd be great.

(Last time i posted i could get a few reps of and struggle 115lbs and I was happy.)

Today
Incline Dumbbell Press 2x6 45lbs
Seated Dumbbell press 1x6 40lbs 1x6 45,
Cable Cross-overs
Lat rope pulldown 60lbs 2x6 60 lbs (started at 40lbs 2 months ago)
2x5 40lbs Dumbbell curls (Couldnt do a rep of 40 in june)
dips till failure.
pull ups till failure.
Crunches till i die.

Going to do 10x3 leg press tomorrow with 5 plates each side i think.

blacknapolean
08-03-2008, 07:50 PM
Today

tried 10x3 Leg press - 205lbs. got about 6 sets in. did a bunch of warm ups with 4 plates though. not the best day becasue I had work but its okay, it hurt.

abs.

blacknapolean
08-05-2008, 07:21 AM
Did some reps with 125lbs for warm up. Then I tried to do a rep at 135 and I not only got 1 rep but 3! I couldnt get a rep of 135 a month ago so I'm ecstatic. Today was actually a back day though so I did rows, pullups, lat pull down and lat rows.
This was the first time I really did bent over rows so I put on 20lbs to each side of an ez curl and did it for 6 reps each. But yes, I can now bench my weight. Actually I'm ranging from 137-142 now for weight :) Its actually going up now that im taking the right ammount of protein.

blacknapolean
08-11-2008, 11:49 PM
Lets see, what did I do today?
Bench 135 1x4 1x2 1x2, could have gotten more on each set but I was a little scared, didn't have a spotter. Some sets of incline dumbbell presses. Lots of dips in between different lifts. Cable cross overs. Rope pull down for tricpes at 60lbs. A few sets of Barbell curls with 40lbs on the EZ curl, really good form. 3x12 crunches. Good session today :). Did it all with a bad hang over too. Tomorrow, legs!

blacknapolean
09-10-2008, 05:30 PM
Hmm so I've been consistent with lifting but my ADD subscription has made me stop eating for past few weeks so I'm going to stop taking them so often.

Bench 2x5 115 2x2 135lbs (struggle)
Military press 75 lbs 1x4 1x3
Dead Lift 1x8 135lbs 2x5 225lbs (felt good)
Pull ups 1x6 1x3 (errr)
Weighted Dips 25lbs 1x9 1x5
Barbell Curls close grip 50lbs 1x8

Fun work-out and satisfying :)
Already feel great, ate a lot today and my weight gainer is coming tomorrow. My mom is shipping my Creatine as we speak!

FYI
I drink 2 cartons of soy milk a day. 2 cups of yogurt w/ cottage cheese. a honey bun. at least 3 cups of orange juice. Can of tuna with Ramen. And then 3 nice meals. I expect to be 150 when I get home late october.

Did legs a few days ago, 225 squat 6 reps, 500lbs leg press for 5 reps. Going to focus on bench every session though. I know you are all gonna hate me but oh well. I'm ready to fight anyone :ninja:

blacknapolean
09-15-2008, 11:41 PM
I think I overdid it with bench. My shoulder hurts so no more bench for a while
Did back/legs a couple days ago.
225 squat 2x7
Deadlift 2x6
I'll put on 20lbs to each of these next time

I need to start pushing myself with squat and dead again. Although they are feeling much easier than they ever had before.


TODAY
BB press 40lbs 1x7 1x6 50lbs
Military press 75 lbs 1x7 1x4
Cable Cross overs ?
Weighted Dips 25lbs 1x8 1x3
Barbell Curls 25lbs 2x7
Tricep Rope pull down 2x6 70lbs

Been Eating a lot. Getting Stronger!

blacknapolean
09-15-2008, 11:50 PM
Here is a picture of me. Not flexed but i am sitting. umm what yall think.. i feel weird putting myself on the internet though so its a bad picture.

blacknapolean
09-23-2008, 07:57 PM
Found a scale at school today, some random kids scale. I stepped on it with my shirt and shorts, it read 145. I had some water in my system but I am happy nevertheless. I've never weighed this much before, I guess my weight gainer and food at school is working! Get BIG!! Taking a little week break from lifting cuz my shoulder is killing me, doing some soccer instead. NObody has commented on my **** in a while though.

Irish Rage
09-24-2008, 10:18 AM
dude some before and after shots......

but congrats on the gains all round.

blacknapolean
10-06-2008, 12:30 AM
Some updates !
First, I don't think that scale I found was accurate. haha, ill update you guys on my real weight when I go home.

What am I lifting as of now?

Flat Barbell Curl1x8 50lbs 1x3 55lbs
2x8 225lbs squat, I'll go up on that next time, it felt easy.
1x6 1x8 225lb Dead lift, I'll go up on that net time as well
Mil Press 1x6 1x8 75 lbs

blacknapolean
10-15-2008, 09:39 PM
Tonight...
Squated 2451lbsx6 245lbs1x8

Deadlift 245 for like 5 reps, More if my hands didnt give out.
Military Press 85 for a good 5 reps, more if I was at school this weekend with a rack.

Went under the bench for hte first time since school started and got an easy 3 reps of 135 with no warm up and after doing squats. This makes me happy, we'll see what happens bench day. Only problem is that i might be hurting from tonight, lol. oops. But yeah def the biggest and strongest I've ever mbeen.

Almost a SOLID 145, I think I am 142 or something like that naked. Everyone says i look bigger and I feel bigger.

Feeling great, weight gainers and Creatine.

Picture of me sitting but no flexing. Say something bitches! haha.

MisterX
10-15-2008, 09:57 PM
Congrats on the progress! Your consistency has been great and you look cut man. If you want to just straight up gain weight, I recommend the cookie and red meat diet along with your lifting plan!

blacknapolean
10-19-2008, 11:09 PM
Benched Friday...

Bench 1x5 95, 1x5 115, 1x4 135. I could have gotten 5 reps but my spotter was stupid, felt great.

then I did all my additional workouts with dumbbells, dips, and cables....dont feel like typing them. haha.


Going to Squat tomorrow, Bench Wednesday, and Deadlift Friday. I'll update all week!

blacknapolean
10-20-2008, 08:51 PM
Squats today, basically 2x6 245... Squat felt best its ever felt and it was at 245. Next Monday I'll go 1x8 245 and then 1x8 255. I think i can easily get 255. Lets hope. Hit calves today, Havent hit them in months. Going to see if I can lose these pussy ankles and put some mankles on them. Photo of them soon.

blacknapolean
10-20-2008, 09:12 PM
Want to say thanks to everyone here. I've been using these forums for about a year and 5 months. I've been off and on with lifting but you guys have really helped me stay focused and have always been here for great advice, and by advice I mean to eat and lift. This was one of my first posts..


Join Date: Jan 2007
Posts: 106

Little Guys Journal
Hello I am new to all this weight lifting stuff and want to introduce myself. I'm 17, about to be 18, and want to become more active. I need more of a schedule in life and want to get into more athlectic shape so I realized that weight lifting is great for this. I got a memeber ship on wednesday and worked on legs with some friends, then did the same the next day but with back/upper body. Today I'm taking a day off becuase the squats made it so i can't walk correctly or sit, hehe.
I'd like some advice from you people on what I should do. What sounds like a good idea.. i'll give you my stats and yall can take it from there...

17.. almost 18.
5'6
120
Skinny, hard gainer, damn skinny.

I'm 25 pounds heavier and could only bench 75lbs at the time! Thanks guys.

blacknapolean
10-22-2008, 12:16 PM
Started my Kegel routine yesterday

3x20 of quick pump. haha...

Bench update later.

blacknapolean
10-26-2008, 10:00 PM
So I Benched Friday and I got 2x5 135lbs with a lot of energy for more. The reason this happened was because I decided to stop 3-4 inches before I hit my chest. I was told this will focus my chest muscles while my triceps will lack. So I know this isnt a real bench press. I wouldnt mind growing my chest big though, so if i can get faster results from this I'd like to do that. Any feedback, I know i'll get a lot of " Just bench man.."

blacknapolean
10-27-2008, 06:19 PM
Did military press today, 95lbs for 2x6 i think... thats a PR and it was super easy. Just when I think im getting weak I pull something like that out of my ass. haha :)

Sorry about the post right before this one.

scrawnybastard
10-28-2008, 01:12 PM
Thanks for reading my journal. Seeing someone who started off similar to me in terms of size helps motivate me. Good luck.

blacknapolean
11-02-2008, 11:17 PM
bench 2x5
1x5 115
1x5 135

DL
1x6 225

did some dips

Need to buy gloves, my hands coulndt deal at all but I had it in me.

I'm slacking, need to buy water bottles and eat eat eat. Don't know my weight and wont know for a few weeks.

I'm setting a new goal. Need my dead lift at 255 because I know i can do it once i buy lifting gloves.


(They were real bench press motions this time! I'm not going to settle for stoping 2-4 inches above my chest)

blacknapolean
11-04-2008, 01:15 AM
Wow I got complacent thinking that 145 was a good weight for me to be stuck at, I just realized that I need to be at 160lbs.. **** this is going to be a long winter. Thinking about how 160 would look, I'm not going to walk around the dorms with my shirt off for a while. I'm going to look fat haha this is going to be awesome.

blacknapolean
11-06-2008, 01:43 AM
****. ****. ****. ****. ****. ****.
Went home, got on a scale, 140lbs with a shirt and socks on. I am going to stop taking Ritalin. I knew I wasnt eating as much but I didnt realize how much less! I also can't get any sleep when I use the ****ing pill.
In fact, I'm really trying to stick to a strict diet of no drugs for 1 month. It'd be great If I could get everyones support for this month, starting today November 6th.
Drugs are getting in the way of my weight lifting (specifically alcohol) and I know that I'd rather get big than obtain some instant, and instantly fleeting, gratification through drugs.

Military Press
1x6 95lbs 1x4 100lbs 1x1 100lbs.

Lateral Raises
2x7 20lbs 1x3 25lbs (PR with the 25lbs Dumbbells)

Pull ups (palms away)
1x8 1x6

Dips
1x8 25lbs weighted

I've been thinking that my workouts arent hard enough recently, should I have done more than just that? The Military press really gassed me. But I heard Mark Rippetoe in one of his Youtube videos saying that it was more beneficial than bench press.

blacknapolean
11-08-2008, 01:15 AM
Well I ****ed up with the drugs thing... im drunk

Squat 2x8 255lbs (PR)
Calf stuff

That is all...

blacknapolean
11-09-2008, 02:26 PM
1x5 95lbs 1x6 135lbs 1x3 145lbs (PR) 1x4 135lbs
I'm very happy about todays bench, set a PR and it was a good 3 reps :).

blacknapolean
11-11-2008, 09:10 PM
Deadlift...hurt my hands so bad
245lbs 1x5 1x3 1x1. I know, chalk or gloves. My body wanted to do more but my hands couldnt.
Leg Press got up to 5plates with a 25. felt good for 5 reps on that one
Pull ups
6 Lat raises with 20lbs, felt easy. Next workout i'll use 25lbs

Are my workouts too light?
I am beat after all that though.

I know I'm not Dbalkin but what do you guys think of my ****?

I weighed myself at the gym back home 147lbs.

blacknapolean
11-15-2008, 11:14 AM
Bench
1x7 95lbs
1x5 135lbs
1x2 145
1x4 135
I think I'll just try to get 2x6 or 7 with 135 and leave out 145.

Incline Dumbbells.. used 45's for 6 reps...

2x7 Weighted 25lbs dips

blacknapolean
11-15-2008, 11:33 PM
If I'm not putting up more reps/weight each time I lift. If I'm not does that just mean i'm not getting enough rest/food?

Painzer
11-16-2008, 12:13 AM
If you're gonna get gloves, make sure they match your purse. Don't get gloves. Get chalk. Although at a 250 deadlift, you shouldn't need chalk either... check this site out and work on your grip strength..

http://www.defrancostraining.com/articles/archive/articles_westside.htm

Also, if you start to plateau on your lifts, change up your work out. Shock your body into something new...

blacknapolean
11-17-2008, 02:27 PM
Starting a new little routine for the next 30 days or so...

Weighted dips, tried to find my 4 rep max
2x35 6
got 5 repswith 45lbs.

Incline Dumbbell
3x8 35lbs

1x8 85lbs
1x6 75
1x6 65.
Next time i'l start at 75 lbs and move up if i can get 2x8.

Cable fly 3x10 .

I'm doing that modified westside for skinny bastards thing.
Critique! Shoudl I just stick to what i've been doing or is switching it up what i should do in YOUR opinion?

Daone
11-17-2008, 02:45 PM
At least 4 big meals a day, a gallon of milk, and tons of protein shakes, 20 lbs is nothing.

20lbs of fat is nothing, 20lbs of muscle will be very difficult.....

blacknapolean
11-17-2008, 05:21 PM
To any moderator or anyone who has control,
I'd like to change the name of my journal. It's not a 3 month bulk at all, this is my main journal that i've had for a while. Could I rename it?

blacknapolean
11-18-2008, 12:58 AM
25 days 10lbs.

I'm going to try to gain 10 lbs in 25 days. Just so you guys know I'm serious, if for 1 day I don't post my entire meals for the day, then I automatically fail my plan and can't try it anymore. Keep POSTED!!!
Sneak Peak at tomorrows Breakfast
Cottage Cheese...hahaha.

I just have to search for that scale tomorrow around my college.

I know this will be a lot of fat, if not mostly fat but I just need to prove to myself that it is possible. I really don't think it's possible for me to do this and I need to show my body that it CAN gain weight.

12u$$eLL-
11-18-2008, 01:03 AM
If you wanna gain pointless fat go for it.. I personally think you should just drink more protein drinks if your not eating enough meals and maybe modifying your workouts day to day

blacknapolean
11-18-2008, 02:40 PM
Food

blacknapolean
11-19-2008, 10:32 PM
Deadlift
1x5 245 1x4 245 then I failed. damn, I'll drop the weight If I don't get gloves by next DL.

Military Press 2x6 100lbs 1x3 100lbs

Leg Press 5 plates high reps, felt good. I'll try 6 plates next.

Did Abs.

Skipped squats. I'm not going to be able to squat for a while anyway, have to go back to planet fitness for winter break! haha.

I'm looking foward to bench day! I'm hoping I can get 3x5 of 135. 2x5 1x4 would even be good. Not sure if I'll bench Friday or Saturday though.

Didn't get as much food as I wanted, because I had ot go to work and didn't get up befor 10 to eat breakfast :(. Todays workout felt alright though, I'm starting to think I need more sets/reps. But I'm going to do modified westsides for skinny bastards for a while.

LOL I missed breakfast so I'm done with that crazy weight gain I was trying to do before. Ill still try to post my diet every few days though.

blacknapolean
11-23-2008, 06:24 PM
Benched today.
2x5 135, got 3 or 4 reps at 145.
Used 35 dumbbell for 3x8
lat raises.. did 2x5 with 20's, got about 3 with 25.
Did cable flies too
abs

My diet has been terrible since Friday, absolutely horrible.

blacknapolean
11-25-2008, 06:13 PM
So i put on a 25 dumbbell to see if my scale was correctly calibrated and it seems to be off by 3lbs or so, so I'm going to list my weight at 147. This scale bull**** is annoying, I'm going to buy a new one eventually and use it at home and at school.

I actually benched today..

got like 2x6 135, 1x4 145 (I'm editing this because I really don't think I got 4 reps on that 145...)
Incline dumbbell 2x8 35lbs 1x8 40lbs
2x10 bodyweight dips

etc...wow i just realized I was talking to some kid from home the entire time and didnt really do any workouts.. oooops.


I am back home and at planet fitness, this is why i just did bench, no squat rack and ****. I'm goign to figure out what I can do and how I can get away from this **** gym. I am getting stronger though, feel kidna pudgy in the stomach but its still winter so it is alright.

blacknapolean
11-30-2008, 10:36 PM
Pics

I really hope nobody I know uses this page...

blacknapolean
11-30-2008, 10:36 PM
more!

Ok so I've been at this for a while but have never really uploaded, started out much skinnier. This is me (according to the home scale) at 5'5.5...145lbs exactly. Now this weight varies, but this will be the scale i use since I'll be home fro break. I'm going to try to eat hardcore and post progress pics at the end of January. I will only use this scale so I finally know if I gain weight.
If you know me and are looking at them... well then thats awkward. I didn't post for a while because I've been afraid someone I know will see.
Whats my BF? not that I care at all.. just curious.

Painzer
12-01-2008, 04:09 PM
Don't you have any before shots?

blacknapolean
12-01-2008, 05:09 PM
lol, these are my before shots... just going to keep putting on weight until April 1rst.

blacknapolean
12-02-2008, 04:31 PM
Did squats yesterday..

Squat 255 2x6
Military press 1x8 95 1x6 100 1x3 105
Abs
Calfs

Might go down in weight to make sure i'm going really low.

blacknapolean
12-04-2008, 05:56 PM
I benched 2x6 135. felt great... then 1x3 145.
3x8 40lbs dumb incline

That's all i did. I felt dead by the end of it but am I not doing enough? Def got stronger with the dumbbells than I was last session... bench has been a little stagnant though. What do you guys think? Other than eat and sleep more.. lol. Be great with some input. But I feel like I know what I have to do, stick to a REAL routine, eat more and sleep more, right? Felt stronger, I just have to somehow not drink alcohol this weekend. I'm not an alcoholic, just a college student. Damn.

Edit: Wow I've been benching too much. But I think this is the first time I actually got 2 solid sets of 6 reps, with more in me. Before I would add a rep or two for motivation, i won't do that anymore.

blacknapolean
01-10-2009, 08:15 PM
A little update. haha

Last squat 245 3x5 felt great, go up to 250.

(This squat was without the maxi pad... and felt great)

Last Bench 2x5 1x4 145 (Got scared, could have done the last rep with a spot. Still a PR)

Military Press 3x5 105! (Got it. Felt great, thats a PR!)

I've gotten stronger but I've gone down in weight. I'm a little less than 145 with water in me.

I've gotten stronger but no where near my desired weight. Yes I know count the calories and add. I'm going to try and eat every 2 hours if possible. Wish me luck.

blacknapolean
01-16-2009, 10:40 AM
Pull ups 1x8W 1x3 w/ 5lb weight 1x3 BW

EZ Curl 20 lbs 1x7 1x6 1x7

Tricep pull down 2x8 60

fust messing around at PF until i get backto squat racks next week

By the way, i'm buying a scale for the dorm!

blacknapolean
02-02-2009, 07:57 PM
Like always.. starting over with rippetoes. lets see if I can stick with this while eating. Felt ridiculously weak today. But I finally have a scale and blender so I made a nice big protein shake.

3x5 185 Squat
3x5 95lbs Military Press
2x8 Pull ups

Wish me luck...

Dingus
02-02-2009, 09:16 PM
Good luck my man.

Twirl
02-03-2009, 09:40 AM
Keep it up napolean, man the lifting is the easy part, it's the eating consistantly that is what seems to be so difficult for skinney guys like us. I'll race ya for a gain of +20lbs lol. Constant motivation is always helpful. Keep it up man.

blacknapolean
02-04-2009, 05:15 PM
lol... its on.

Bench 1x4 1x4 1x3 145lbs
Squat 195 3x5
Pull ups 2x6 1x3 10lbs.

Making another shake right now.

cup Milk, cup icecream, 52 grams of oats, 2 spoons of oil, 25 grams wheywhey! I'm feeling confident guys. Thanks for support.

blacknapolean
02-06-2009, 08:18 PM
Squat 200lbs 3x5.. felt great :)

Military Press.. tried 105...nope. 95 3x5

Pull ups 1x8 1x6.

Been eating geat... the toilet and smell of my dorm room have attested to that.
Will I drink tonight? So far no, but there may be parties. I know, I know I shouldn'.

blacknapolean
02-09-2009, 03:58 PM
Bench 145... 1x4 1x3 1x2... wow (So I know, I should go down in weight. This is frustrating.

Squat 205 3x5 felt really good... i've been getting dizzy but thats probably cuz im not breathing.

1x8 1x6 pullups.

So I should go down in weight with bench, right guys? I don't want to lol.. I guess that is ego?

blacknapolean
02-11-2009, 10:57 PM
Military 95 3x5.. hard last rep...
Squat 205... felt fine.. back hurt though
2x6 pull ups with 5lb weight..

I'm gonna start Deadlifting again.

Trying to get at least 7 hours of sleep a night, see if that helps me gain... at least I had 4 good meals today. If I can do that everyday...

blacknapolean
02-13-2009, 12:18 AM
When I lift Friday I will

Bench 135 3x5
Deadlift 2x5 185
Pull ups 2x6 w/ 5lb weight.. I can't Squat becuase I'm going to Planet Fitness. i want my deadlift to catch up wtih my squat anyway.

my plan is to Bench 140 by Monday... then 145 next Friday.

I'll then just do deadlifts on Military days. I'm confident my Bench will climb to 145 by Friday. :) Wish me luck.

blacknapolean
02-14-2009, 02:55 PM
Did not Deadlift cuz i was at PF but...
my bench felt perfect. Monday I will do 3x5 140lbs.

blacknapolean
02-16-2009, 06:05 PM
Okay so treid 140 got 1x4 1x3 then did 135 1x3...

DL'd for the first time in a while at 185lbs so I brought my Squat down to that too, I'll progress and equally on both. I know I'll probably add weight with the sq

blacknapolean
02-16-2009, 06:07 PM
Bench 140 1x4 1x3... 135lbs 1x3 Frustrating but Ill get it soon enough
Added DB after .. 50lbs 2x6
Squats and DL at 185..
95 incline press 1x5

Changed it all up a little. See If I can push through.

Twirl
02-18-2009, 09:16 PM
Nice workouts man, just keep piling on the weight. I'm still sidelined with torn quads so this is your time to jump ahead in that bulk contest between us =P Keep up the good work man.

blacknapolean
02-23-2009, 06:19 PM
Wow, I didn't go to the gym for an entire week. Instead I chose to party and be stupid... but whatever I went today and it felt good

I did day 1 of WBB 1.

Bench 2x5 140
Flat dumb 2x5 45
Dips 2x6

Chin ups 2x6
Barb rows 2x6 55
Shrugs 1x10 50lbs

Did not realize Deadlifts were on the list. I'll do them leg day.

felt good to be back at the gym though... legs Wednesday...

blacknapolean
02-25-2009, 09:39 PM
Wbb 1 day 2

Squats did some warm ups then 225 2x6
Deads 185 2x6
Leg curl I think like 90 or something... had never done it before but I got it now. Probably be doing a lot more next time.
Calf raises 1x10 w/ 50lbs... Easy step it up next Wednesday.

Everything felt pretty good, this is a good change of pace from SS. I'll go to the gym Friday then next week
I have spring break starting the 6th. Not sure what I'm going to do about the gym for that week cuz i'll be partying.
Feeling good though.

Diet has been good
Sleep as well
Goals
I want ot get my squat 275 by summer. It seems very possible.
Bench up to 160 2x6 by summer as well.
My BW up to 160.

blacknapolean
03-02-2009, 02:48 PM
LoL i did day 3 but I forget what I did... Once i can access the wbb articles again i will check. going to go do 1 again! wish me luck!

Shoulders

Military Press in Rack : 2 x 6-8 reps 95 2x6
Seated Dumbbell Press : 2 x 6-8 reps 2x6 25lbs
Standing Lateral Raises : 1 x 10 reps 15lbs
Narrow Grip bench Press : 2 x 6-8 reps 2x6 95lbs 2x6
French Press : 2 x 6-8 reps 50lbs
Biceps :
Barbell Curls : 2 x 6-8 reps didnt do
Hammer Curls : 1 x 6-8 reps didnt do

blacknapolean
03-03-2009, 11:03 PM
Day 1 : Chest and Back
Flat Barbell Bench Press I got 1x5 of 140lbs and my friend put it up to 145lbs without me knowing and I got 1x4

Low Incline Dumbbell Press : 2 x 6-8 reps 45lbs
Dips : 2 x 6-8 reps
Chin ups : 1x5 1x4 w/ 10lbs
Barbell Rows : 2 x 6-8 reps 55lbs
Shrugs : 1 x 10 reps 60lbs

blacknapolean
03-04-2009, 08:47 AM
Did not sleep for like 2 nights so I was angry at myself and I am going on spring break. I also figured that my chest day was ruined cuz of no sleep so I decided to do Chest Today when I got more sleep. I've also heard that some people overexert themselves before they take week long breaks.

Did some extra squats and deads yesterday.

225 and 185 2x8 2x6

Twirl
03-12-2009, 08:12 AM
How's it goin man? Back from spring break yet?

blacknapolean
03-26-2009, 09:40 AM
Been Back for a while.. computer died though, at work and will update a little...
since ive been back

bench 2x5 135lbs pretty easy. Going to try for 2x7 next week.
Flies w/ 25lbs 1x8 then 1x5
115 CGBP 2x6
1x8 EZ Curl 1x4 with 50lbs (25 each side)
lat 1x8 20lbs
skull crushers with 50lbs 2x8
Dips w/ 25lbs plate 1x7 1x3

This was just a rough input of random **** i've done in the past week
I've gotten stronger.

lol doing squats today, will do 225.

Still recovering from spring break but it's all felt great. Doing wbb1, eating great, feeling great and gaining. I'll update tonight when I go home (doing legs before then)

blacknapolean
04-06-2009, 05:18 PM
damn, ive been going to the gym just dont have a computer

Just update whatever I can remember ive been doi

Bench 1x5 1x6 135 ... deadlift 205 or something like that... squat 235 2x8

blacknapolean
06-20-2009, 12:36 AM
Hey Guys... Sorry I have not posted in a while.... Going to my ****ty gym in my town with Smith machines though. :(

Has my progress been too slow?

Exactly 142lbs.

I can bench 135 like 8 times now...
145 Bench press like 3 times now...
I do other workouts as well obviously...

Dl and squat have been off limits basically cuz of this gym. I'm living in Boston starting Sunday though, will join a good gym :).

blacknapolean
08-03-2009, 03:56 PM
Bench 145 3x5
Squat 245 3x5
DL 225 1x5... havent really tried more than that.
Military 3x5 95.

All of the3se are solid reps for each lift... i'm happy with my progress right now. I'm doing the mark rippetoe

To be honest I'm a little scared to go up with the squat, I'm scared to fail and hurt myself.

My bench is really solid at 145, thats good for me.

Military could probably og up by 5lbs without a problem. I'm lifting tomorrow so i'll let yall know!

blacknapolean
08-04-2009, 09:59 PM
Best lifting day yet?!!?!

Today I did Squat, Mil Press, Row

I squatted 255... it was pretty easy too!!!!!!!!! lol thats a pr. 3x5. Going to do it 3 more times then move up to 260 cuz I know i could easily do that. I'm not scared of the weight anymore.

Military press 100lbs 3x5. Thats a PR. It was hard to get those reps BUT i got them. Lets see if I can do it again :) I'm really happy about my lifts today...

I dont care about ROWS too much but I know I should focus. yet I am very proud of my PR's!

blacknapolean
08-10-2009, 05:24 PM
Been doing rippetoe for a few weeks and i want to switch up my routine. Not sure what gonna do next butttt

today i Military pressed 100lbs and it was easy. 3x5.

did some tricep and bicep stuff as well as some dips. Today was just a day to get in the gym and do one of hte big 3's. ez day but the military press felt great so i'm happy!

blacknapolean
08-22-2009, 11:25 AM
Squat 265 3x5!!! Military press 105 3x5. Bench is still stuck at 145/150.