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philly08
05-20-2008, 10:10 AM
alright, here goes. no more failed attempts. ive been reading some of the online journals on here and its really encouraging to see the progress people in the same boat as myself have made just by sticking to a solid plan. ive been trying to pack some weight onto my skinny frame for quite some time now, but only with minimal success. in the past few weeks i have finally gotten serious about my diet (which was always the missing component), and while i am starting to see nice results i am nowhere near where i want to be. i am about to begin week 2 of a high intensity routine that i like a lot so far, and i am committed to stick to it for at least a full 8 weeks no matter what. my main goal is strength; obviously a few pounds wouldnt hurt either.

here are my stats (obviously a lot of room for improvement):
age 21
height 6'4"
weight 190 lbs.
bench max 185 lbs.
squat max 220 lbs.
deadlift max 250 lbs.

would like to see those numbers up to 225/315/315 respectively (keeping my goals in terms of plates). Would also like to see 200 on the scale.

well, here goes.

Jorge Sanchez
05-20-2008, 10:44 AM
Your goals are easily achievable in short order. Just stay consistent and you'll have them in no time. Good luck. I'll be watching.

philly08
05-20-2008, 01:31 PM
here's a summary of week 1:
all sets are to/close to failure.

monday (legs/abs):

squats: 185x6, 185x5
seated leg press: 250x10
SLDL: 65x10, 95x10 (first time doing these, not sure how much weight to use)
seated leg curls: 90x4 (overestimated here)
seated calf raises: 110x12, 150x8 (try 130 next time)
rope crunches: i dont know about these...probably going to switch to a different ab exercise

wednesday (chest/shoulders/tris):

DB bench: 65x8, 70x4 (should be barbell but didnt have spotter that day)
DB incline press: 55x6, 55x4
military: 75x8, 75x7
side laterals: 25x4 (mixed up the rep range)
pushdowns: 50x10, 55x4
DB skull crushers: 20x5

saturday (back/bis/traps):

deadlifts: 205x7, 205x5
ov chin-ups: 5xbw, 3xbw + 2 negatives
bent BB rows: 105x4, 95x5
BB shrugs: 115x10
BB curls: 75x7, 75x5
seated DB curls: 30x7
BB wrist curls: 25x10

as with any first week, lots of adjustments to make. excited to start week 2 knowing about where i stand so i can improve these numbers.


Your goals are easily achievable in short order. Just stay consistent and you'll have them in no time. Good luck. I'll be watching.

Thanks for the encouragement man. I sure hope so :)

Jorge Sanchez
05-20-2008, 01:40 PM
It looks like there's a lot of isolation in that routine and you're not hitting the major movements enough. You'll definitely make progress, but Rippetoe's Starting Strength routine would probably be better for someone in your situation.

About three months ago I came back to the weights - after an extended layoff - with stats similar to yours. I jumped on Rippetoe's routine and I just hit a 315 squat last Friday and I now surpass all your goals. The proof is in the pudding. Anyways, just a suggestion.

Regardless, nice workouts. It looks like you have the right idea.

philly08
05-20-2008, 02:01 PM
It looks like there's a lot of isolation in that routine and you're not hitting the major movements enough. You'll definitely make progress, but Rippetoe's Starting Strength routine would probably be better for someone in your situation.

About three months ago I came back to the weights - after an extended layoff - with stats similar to yours. I jumped on Rippetoe's routine and I just hit a 315 squat last Friday and I now surpass all your goals. The proof is in the pudding. Anyways, just a suggestion.

Regardless, nice workouts. It looks like you have the right idea.

Yeah that's the first thing I thought when I saw the routine, but it has been said to work very well for mass building. The focus is still on the compound movements, and taking them to failure in a low rep range is quite a workout. i like that theres not too many sets also, cause i can get a very intense workout and still be out of the gym in an hour.

My thought is that I'll give this a test run for the 8-week cycle and see how things pan out before trying something else. That said, I will also check out the routine you suggested. Thanks for the input.

Jorge Sanchez
05-20-2008, 02:03 PM
Sounds good to me. I look forward to following your progress.

Jorge Sanchez
05-20-2008, 02:04 PM
Oh yeah, don't forget to eat like you mean it.

philly08
05-20-2008, 06:34 PM
Tuesday workout (legs/abs):

so, this sucked. first off i got halfway to the gym and realized i forgot my shoes, so i had to walk back to work and get them. second, my traps are still sore from my deadlifts/shrugs, so i couldnt do my squats. i tried my first warmup set and the pain was too much. so...i added a second set of leg presses, which feels like replacing a steak with a second salad, but i guess better than nothing.

anyway, all this put me in a bad frame of mind from the onset. but heres what came of it.

seated leg press: 290x10, 300x6
SLDL: 115x10, 135x7 (couldve done more but traps started to bother me again)
seated leg curls: 80x7
seated calf raises: 130x12, 140x8
weighted crunch machine: BWx12, 10x8

so yeah, kinda felt like crap. to make up for it i went home and ate a crap ton of food, which i plan to keep doing. oh well, i guess it happens. i will be determined to make up for it with a strong session on thursday.

philly08
05-22-2008, 10:02 AM
looking forward to a big day today...been waiting since i stepped out of the gym tuesday to get back and have a much better session. has to be solid cause im going away for the weekend, and i dont want to have to think about a crappy workout for 4 days...

hopefully i can throw up some real solid numbers on the bench. im looking forward to it.

philly08
05-23-2008, 09:27 AM
Thursday's (5/22) workout:

Bench Press
Warm-up:
95x10
105x6
115x4
125x3
135x1

Sets:
155x8 (increase next week)
155x5

Incline DB Press
55x7

DB Shoulder Press
35x8 (increase next week)
35x5

Side DB Raises
20x7 (trouble with form on these)

Pushdowns
55x7
50x5

Workout felt very good. Was happy with numbers on the bench, will bump up to 160 for the first set next week. Cut out a couple sets here and there due to time constraints, but kept all the core sets.

Now the challenge is keeping up my diet during vacation over the weekend. I loaded up on some RTDs and such to make sure I can sneak in meals here and there. Hopefully I can jump right back into it with a solid back workout on Monday.

philly08
05-29-2008, 09:42 AM
Tuesday's (5/27) workout

Coming back from a long Memorial Day weekend break...here's the workout:

Deadlifts
Warm-up:
115x10
135x6
155x4
175x3
185x1

Sets:
205x8
205x5

Pull-ups
BWx4
BWx3 + 2 negatives

Barbell Rows
95x5
95x4

Standing BB Curls
75x8
75x5

Seated DB Curls
30x6

Felt really tired throughout the workout, probably a result of the layoff. Because of this I took cut out a little bit, including shrugs because of how sore my traps got last time. Aside from deadlifts and BB curls, everything declined, which didn't feel good, but hopefully I'll be back in better form next time. Deadlifts felt good but they were a real killer, and I'm still pretty sore 2 days later.

philly08
05-30-2008, 07:04 PM
Friday's (5/30) workout:

Ahh, finally back in the squat rack after 2+ weeks. Felt good. Here's the workout.

Squats
Warm-up:
95x10
115x6
135x4
155x3

Sets:
185x8
185x6 (might have GM'ed a little on the last couple reps...need to work on that)

Leg Press
290x6

Straight Leg Deadlifts
115x8
115x6

Leg Curls
80x6

Seated Calf Raises (on LP machine)
135x11
135x10

Hanging Leg Raises
BWx10
BWx8

Definitely felt good to get back to squatting. Was pleased with the results, went up a couple reps from the last time I squatted and I will be able to bump up the weight next time on the first set. Other lifts went down a little, but that was expected since last time I did them I had only done leg press and not heavy squats before. Good workout...hopefully I'll be repping squats with 2 plates soon.

fooz
05-30-2008, 07:15 PM
solid work in here already man, two plates is just the beginning, good luck :thumbup:

Jorge Sanchez
05-30-2008, 07:36 PM
Nice workouts.

philly08
05-31-2008, 09:07 AM
Fooz: Thanks bro. I sure hope so. I've got big plans :) But dang, I wish I had your strength at that age. You're on your way to some beastly numbers.

Jorge: Thanks man. Just tryin to stay consistent, add weight/reps each time and pack in the food!

Looking forward to a solid bench outing now...got 225 in my sights...

philly08
06-03-2008, 06:58 AM
Monday's (6/2) workout:

Bench Press
Warm-up:
95x10
115x6
135x4
145x3
155x1

Sets:
160x8
155x6

Incline DB Press
55x7
55x5

DB Shoulder Press
40x6
35x6

Side Lateral Raises
15x11

Pushdowns
55x8
50x7

EZ Bar Skull Crushers
35x7

Very happy with the bench first set, was not expecting to get that many reps after increasing the weight. Up to 165 next time! The first sets were all good, some of the second sets are lagging a little bit. But, overall, I was pleased with the workout.

Jorge Sanchez
06-03-2008, 07:26 AM
Looking good in here. You just keep adding weight to the bar with no end in sight.

fooz
06-03-2008, 07:43 AM
^^^^ Agreed. Just keep eating bro, 190 @ 6'4'' ! You could gain a good 40+ haha

philly08
06-05-2008, 07:51 AM
Thanks guys. That's what I'm goin for, more and more weight.

Fooz: Haha I know it man. Right now I'm shootin for 200 and we'll see where I can take it from there.

Wednesday's (6/4) workout:

Deadlifts
Warm-up:
115x10
135x6
155x4
185x3

Sets:
215x8
215x6

Pullups
BWx5
BWx3.5 + 2 negatives

BB Rows
95x6
95x5

BB Curls
80x6
75x5

Seated DB Curls
30x8

Good workout today. Made a lot of improvements; deadlifts felt especially solid. Bumpin up to 2 plates next week! The only thing I'm stuck on is pullups, I really want to get more than 5 on my first set next week.

Jorge Sanchez
06-05-2008, 08:10 AM
Good stuff on the deads. I find pull ups are the most annoying movement for me. I have such a hard time improving. But just remember, if you are gaining weight your pull ups are actually getting stronger, even if you don't bang out more reps.

philly08
06-05-2008, 04:57 PM
Thanks man. Yeah pullups have always been tough, but good point about the weight...a pullup now is worth more than a pullup when I was 10 pounds lighter. I'm gonna blame yesterday on the fact that some dude was blocking the pullup bar doing like endless sets of sissy squats...WITH A NECK PAD. I hate when guys act all huge cause they got heavy weight on the bar and then they're barely going to 45 degrees.

But whatever...will get it next time!

fooz
06-05-2008, 06:55 PM
Headed on the right track. yummm 45 degreeeees curl jockey specialties.

Coke
06-06-2008, 07:00 AM
Sessions are looking nice man, keep it going.

philly08
06-08-2008, 04:20 PM
Fooz: Haha I know, they're everywhere...usually in the way...

Cocoa: Thanks man, I appreciate it. Thanks for stopping by.



Sunday's (6/8) workout:

Squats
Warm-up:
95x10
115x6
135x4
155x3

Sets:
195x5 (had some in the tank but no spotter today so didn't want to push it)
195x5

Leg Press
290x7

Straight Leg Deadlifts
125x7
125x7

Leg Curls
80x10

Seated Calf Raises (LP machine)
135x13 (only one set b/c had weird calf soreness...prob shouldn't have done any...)

Hanging Leg Raises
BWx12
BWx8

The last couple days have been really busy, and my diet has been less than perfect, so I was glad to finally get to the gym. The workout was good...I really worked on my squat technique and while it isn't perfect, it feels a lot better. Since I didn't have a spotter I went for reps I knew I could do with the increased weight, with good form. Pretty much everything else increased, which feels good, and I weighed in at 194, the highest I've seen yet. I'm going away tomorrow and Tuesday so I'll be back in the gym Wednesday, and hopefully can keep it going!

philly08
06-13-2008, 07:27 AM
Thursday's (6/12) workout:

Bench Press
Warm-up:
95x10
115x6
135x4
145x3

Sets:
165x6
155x5 (stuck...)

Incline DB Press
55x5
55x5

DB Shoulder Press
40x6
35x6

Side Lateral Raises
15x10

Pushdowns
60x6
50x9

EZ Bar Skull Crushers
35x7


BLAH. Was not feeling it today. Had a long layoff due to going away early in the week, and that may have contributed to it. I could tell just doing my warm up that I wasn't in top shape. Managed to improve one lift...but overall, not a good workout. Hopefully this is out of my system and I can get back on the right track with my back workout.

Jorge Sanchez
06-13-2008, 03:10 PM
Solid work. Everyone has bad days, so don't let it get you down. You'll have a really good one soon, no doubt.

I rarely use a spotter when I squat. Just set the safety pins and let'er rip.

philly08
06-15-2008, 05:18 PM
Jorge: Thanks man. Yeah, I should just use the pins next time. I never like to go less than 100% on squats.

Sunday's (6/15) workout:

Deadlifts
Warm-up:
45x10
135x6
155x4
185x3

Sets:
225x6
225x7 (8 but on the last rep my back started to round. I was pissed I didn't get more on the first set, and I think that gave me a second wind...)

BB Rows
95x9
95x7

BB Shrugs
115x12

BB Curls
80x8
75x6

Standing DB Curls
35x6

Good Mornings
first time doing these. had some time to kill so did a couple with sets with the bar.

Pleased with this workout. I was at home so I couldn't do pull-ups, but I think I'll just throw them in during my next workout. 2 plates on the deads felt good. The first set was a struggle for some reason...I think my arms were in too close...but I was able to regroup for a solid second set.

Oh, and then I stuffed my face at a Father's Day cookout. Yum.

Jorge Sanchez
06-15-2008, 06:12 PM
I'm glad to hear that you go all out on your squats -- that's the only way to do it. Nice workout.

If I were you, I'd drop the number of reps on the deads to 5 or less. Your form will tend to deteriorate with higher reps and you risk hurting yourself. Plus you'll be able to use more weight which will help you get stronger and bigger.

philly08
06-15-2008, 07:37 PM
Yeah Jorge, I was actually thinking the same thing myself. I'm considering shifting to a 3x5 or maybe 2x5 plus a heavier set of 2-3 for deads and possibly squats too, for the reasons you mentioned and also because being such a demanding lift it's easier to keep my focus with a low number of reps. Thanks for the input man.

philly08
06-17-2008, 05:46 PM
Today's workout sucked. I was feeling under the weather all day but decided to go ahead with my workout because I'm not going to get a chance to get back in the gym till Friday, and I don't want to wait that long between sessions. Had no energy, wasn't mentally focused, and felt twice as bad after I finished. I had to go lighter on my sets as a result. Oh and to top it off, I felt a weird pain in my hammy after my first squat set so I had to cut them off there. It went away and I was able to finish the workout, but I was pissed.

Tuesday's (6/17) workout:

Squats
Warm-up:
45x5
95x5
135x5
165x3

Sets:
195x5:
.......

Leg Press
290x8
300x8

SLDL
115x7
115x7

Calf Raises
140x10
140x9

Hanging Leg Raises
BWx10
BWx10

Bah. I NEED to rest up and come back strong for my bench workout on Friday cause this is 2 out of my last 3 workouts that have been crappy. Despite this, my diet has been getting better lately, so thats a plus. Oh well, gotta put it behind me and get on with it.

philly08
06-19-2008, 11:04 AM
So I felt awful yesterday. I guess maybe I shouldn't have lifted Tuesday, but then again it's probably good that I got something in. Feeling a lot better today; should be ready to go for my bench workout tomorrow.

I have 2 1/2 weeks left on this workout cycle, and then I'm going to do a max effort week, take a week off, and start my second cycle. I figure I need to set some goals for my maxes, so here's what I'm thinking:

Goal (Current tested max)
Bench: 205 (185)
Squat: 245 (220)
Deadlift: 285 (250)
Total: 735 (655)

Also, here is the new routine I'll be using for the second cycle. The splits are basically the same, but there is a little more emphasis on strength with lower reps than the current cycle. Any feedback or comments are welcome.

Day 1 (Upper-Pull)
Deadlifts: 2x5, 1x3-5
DB Rows: 2x4-6
Pull-ups: 2x4-6
DB Shrugs: 1x10-12
BB Curls: 2x6-8

Day 2 (Upper-Press)
DB Bench: 2x5, 1x3-5
BB Incline: 2x4-6
Standing Military: 2x4-6
Side Laterals: 1x10-12
Dips: 2x6-8

Day 3 (Lower/Abs)
Squats: 2x5, 1x3-5
SLDL: 2x6-8
Leg Press : 2x4-6
Calf Raises: 1x10-12
Ab work: varies

philly08
06-20-2008, 06:48 PM
Friday's (6/20) workout

So, didn't get the memo that the gym was closing early today...bummer. Still got a workout in but had to go to a gym in my friend's building that had no barbells and dumbbells only up to 50. Wasn't ideal by any standard, so I had to improvise to get a decent session in.

DB Bench
50x8
50x8
50x8

DB Incline Bench
45x8
45x8

Standing Overhead DB Press
35x6
35x5

Side Lateral Raises
15x10

One-arm Tricep Pressdowns (there wasn't even a straight bar)
25x7
25x7

Standing DB Skull Crushers
35x8
40x6

some pull-ups for the heck of it...

Not bad considering the circumstances. Will hopefully be back at it with a real gym workout Sunday.

Jorge Sanchez
06-21-2008, 02:35 AM
Nice work. Good on you for finding a way to workout even when your gym was closed. Now thats dedication.

philly08
06-22-2008, 05:45 PM
Thanks Jorge. I see you're enjoying Europe, thats great. Good to hear from you.

Sunday's (6/22) workout

Deadlifts
Warm-up:
45x5
135x5
155x5
185x3
205x3

Sets:
225x5
235x5

Barbell Bent Rows
100x8
100x6

Barbell Shrugs
125x12

Barbell Curls
80x8
75x8

Dumbbell Curls
35x7

No pull-ups cause I did those Friday...

Good session today. I'm a little surprised cause I was feeling kinda sluggish all morning and I lifted a lot earlier than usual, but it turned out well. I'm very happy with the deadlifts; they weren't feeling great at the start but with each warm-up set they felt better and better. I also usually use straps on deads but I forgot them today, so I wasn't sure how my grip would be. It felt alright until the last couple reps of 235; I managed to get them up but I couldn't have held it much longer. I'm wondering whether I should keep going with no straps to get my grip strength up or if I should go ahead and stick with straps so I can lift more weight?

Either way, I'm pretty sure that with my progress so far deadlifts are going to be the first goal I reach. They've really been progressing well, so hopefully I can hit a big PR in a couple weeks. Everything else felt good too; this is the first time in a while I've made all around improvements in a pull workout.


Then went to a buddy's place and watched my Spaniards beat Italy...it was a good day.

killxswitch
06-22-2008, 08:11 PM
Hey dude, good work in here. With your size if you eat up and sleep well you'll knock those goals out in no time. Keep it up.

philly08
06-23-2008, 06:15 PM
killxswitch: thanks man!


So tomorrow is finally my chance to get a good, all-out leg workout in. Squats haven't been 100% for the last 2 weeks and I feel like they were lagging to begin with, so I'm really hoping to get a real solid session in. If I feel good I may go ahead and try a set with 205.

Diet has been pretty good lately, but I think I'm going to give the daily calories a bump. Some peanut butter and milk should help...

killxswitch
06-23-2008, 09:23 PM
Go for it dude. How do you prepare on squat day? Are you stretching enough? My squats suck hard if I don't warm my body up and stretch my quads, hams, and glutes out beforehand.

philly08
06-24-2008, 02:37 PM
I don't do a lot of stretching before I lift as I've heard that static stretching can be counterproductive. I usually do some dynamic stretching just to loosen up my muscles and joints and a lot of light weight warmups to get the blood flowing. My main thing I want to fix with squats is not losing the arch in my back coming out of the hole...I guess I just need to work on it with lighter weight until it becomes engrained.

philly08
06-25-2008, 05:55 PM
Tuesday's (6/24) workout

Squats
Warm-up:
45x5
95x5
135x5
165x3

Sets:
195x5
195x5

eh...these were pretty good but still feeling like form is shaky. I really just need to suck it up next week and drop the weight for form work.

Seated Leg Press
300x7
310x7

SLDL
135x7
135x7

Leg Curls
85x10

Calf Raises (LP Machine)
140x12
140x10

Decline Medicine Ball Sit-ups
3kgx10
5kgx10
these are fun

This was a good session. However, I've finally decided that I'm going to stop talking about my iffy squat form and actually work on it next week. This means I doubt I'll be maxing squats on my max out week, but that's alright because I want my form to be picture perfect before I throw real heavy weights on there. Other than that, everything felt good...pumped for my bench workout tomorrow.

philly08
06-28-2008, 09:24 PM
Friday's (6/27) workout

Bench Press
Warm-up:
95x5
115x5
135x5
155x2

Sets:
165x8
165x4

DB Incline Press
55x6
55x5

Seated DB Shoulder Press
40x8
35x6

Side Lateral Raises
15x12

Cable Pushdowns
60x7
55x6

EZ-Bar Skull Crushers
35x9


Very pleased with this workout, glad to finally get back to a real solid pressing session. Increased reps or weight on every lift, and the bench was definitely feeling good. I'm pretty confident I'll have at least 205 in me when I max out...I'll be disappointed otherwise.

philly08
06-29-2008, 05:15 PM
Sunday's (6/29) workout:

Deadlifts
Warm-up:
45x10
135x5
155x5
185x3
205x3

Sets:
235x5
245x5

Pull-ups
BWx5.5
BWx3.5 + 2 negatives

Barbell Bent Rows
105x6
100x7

Barbell Curls
85x5
80x4


Had to shorten the workout because the gym was closing, but got in all the most important stuff. Was able to increase the deads again, though the last set was especially challenging. I'll probably try for 2 sets of 5 at 245 next week. Other than that, a solid workout though I had to rush a little at the end to get those last couple sets in. Lovin those deadlifts!

fooz
06-29-2008, 06:04 PM
Solid deadlift work, keep it up!

killxswitch
06-29-2008, 09:22 PM
I don't do a lot of stretching before I lift as I've heard that static stretching can be counterproductive. I usually do some dynamic stretching just to loosen up my muscles and joints and a lot of light weight warmups to get the blood flowing. My main thing I want to fix with squats is not losing the arch in my back coming out of the hole...I guess I just need to work on it with lighter weight until it becomes engrained.

I would greatly disagree with that, I was in constant pain after squatting until I started stretching. Keep up the hard work though, deadlifts are coming along.

philly08
07-02-2008, 09:43 PM
Tuesday's (7/1) workout

Squats
Warm-up:
45x10
95x5
135x5

Sets:
155x5
155x5
light form work

Seated Leg Press
315x10

SLDL
140x7
140x7

Calf Raises on LP Machine
140x11
140x9 (these weren't feeling good)

Decline Medicine Ball Sit-ups
4kg ballx10
5kg ballx10


Finally made an effort to work on my squat form with lighter weight, and I'm glad I did. I made sure to keep my chest up, back arched, sit back on my heels and not GM out of the hole, and I definitely felt a difference. I think I'm just going to work up from 155 to get back to where I was with strict form. Other than that the workout was good, nothing special. Ready to put up some good bench numbers tomorrow in my last press workout before I max.

philly08
07-03-2008, 01:06 PM
Wednesday's (7/3) workout

Bench Press
Warm-up:
45x10
95x5
115x5
135x3
155x3

Sets:
170x5
170x5

Incline DB Press
55x8
55x5

DB Shoulder Press
45x5
40x5

Lateral Raises
15x12

Cable Pushdowns
60x8
55x7

EZ Bar Skull Crushers
40x7


Felt good, was able to increase my lifts and hit 170 for 2 sets of 5 on the bench. Probably could've pumped out a couple more reps but just wanted to get a good solid session in before next week. 205 here I come!

philly08
07-05-2008, 09:53 PM
Saturday's (7/5) workout

Deadlifts
Warm-up:
45x10
135x5
185x3
215x3

Sets:
245x5
245x5

BB Rows
105x8
105x8

BB Shrugs
135x10

Standing BB Curls
85x6
80x6

Standing DB Curls
35x8


Workout was short and sweet today. Was at home so no pull-ups, but it was a strong session nevertheless. Met my goal of getting 2 sets of 5 with 245 on the deads, and it was definitely a grinder. Man, I love them though.

killxswitch
07-06-2008, 03:32 PM
Strength is coming along in here man. I used to love deads too but lately I just find them frustrating. Good job on hitting 245, it's good to do what you set out to do.

philly08
07-07-2008, 09:37 AM
Strength is coming along in here man. I used to love deads too but lately I just find them frustrating. Good job on hitting 245, it's good to do what you set out to do.

Thanks man. Deads have progressed the fastest for me, probably cause I only started doing them recently. Hopefully I can hit a nice one rep PR this week!

philly08
07-08-2008, 08:35 AM
Monday's (7/7) workout

Squats
Warm-up:
45x10
95x5
115x5
135x3

Sets:
160x5
165x5

Form is definitely starting to fall into place on these. I've gotten the hang of keeping my back straight throughout the movement, just gotta work a little on sitting back on my heels more.

SLDL
145x7
145x7

Calf Raises
140x8
140x8
this is real weird, I like keep getting weaker on these. I think I'm gonna give them a little break.

Decline Medicine Ball Sit-ups
4kg ballx10
5kg ballx10

Short and sweet. The downer here was that I hurt my wrist doing something stupid, so I definitely won't be max benching Wednesday. I think it might be mildly sprained; it's not swollen or discolored and I can move it in pretty much a full range of motion so it doesn't seem broken or anything. My plan is to just take the week off now that I was going to take next week, and pick back up with my max bench after that. Then I'll start my next cycle the week after, as planned.

Coke
07-08-2008, 10:31 AM
Good deal with that leg session man.

philly08
07-10-2008, 03:21 PM
Good deal with that leg session man.

Thanks Coke! I'll be pretty happy when I have half your leg strength.

philly08
07-13-2008, 01:35 PM
So this wrist injury has really been nagging. It's slowly improving but still hurts when I turn it a certain way. I haven't worked out since Monday, so I decided to go today and test it out with some light weight. I got a wrist support wrap, and it worked out pretty well.

Sunday's (7/13) workout

Bench Press
45x10
95x5
115x5
135x5
135x5
Felt good, but hurt a little at the bottom.

Squats
45x10
95x5
(box squats off bench)
115x5
135x5
145x5
Love these...it was my first time doing box squats, which I decided to try because the regular squats weren't feeling right. I'm definitely going to work with these in the future.

Seated BB OH Press
45x10
65x5
85x5
95x5
Haven't done these in a while, felt pretty good. Had the same issue with the bench press in that I had some pain at the bottom.


I was pretty happy with what i was able to do with my wrist. The support wrap definitely helped a lot. At this point, I'm going to give it a couple more days to heal up some more before I work back to heavier weights.

Coke
07-14-2008, 07:05 AM
Nice job dude, especially considering the ordeal with the wrist.

philly08
07-14-2008, 09:47 AM
Nice job dude, especially considering the ordeal with the wrist.

Thanks man. It's tough, I really can't wait to get back to pushing heavy (for me) weights, but I definitely want to make sure I don't do any further damage.

Jorge Sanchez
07-15-2008, 06:16 AM
Looks like you've been making good progress. Good work on sorting out the squat form, it will definitely help in the long run. Just keep working on sitting back and it will just click one day.

killxswitch
07-15-2008, 08:22 AM
You must have some strong shoulders. Or maybe mine are just weak lol. But your OH press weight is pretty high in proportion to your other lifts. Nice work man, keep at it and give that wrist plenty of opportunity to recover.

philly08
07-16-2008, 08:36 PM
Looks like you've been making good progress. Good work on sorting out the squat form, it will definitely help in the long run. Just keep working on sitting back and it will just click one day.

Thanks Jorge. I think it is starting to click. Dropping the weight was definitely a good idea because its way tougher with good form, even though it is an ego check.


You must have some strong shoulders. Or maybe mine are just weak lol. But your OH press weight is pretty high in proportion to your other lifts. Nice work man, keep at it and give that wrist plenty of opportunity to recover.

Haha thanks man...I never really thought my shoulders were that strong. I haven't done OH press in a while, and I was a little surprised how much I was able to do. I guess I need to get my tris up to speed...

Wednesday's (7/16) workout

Did the same short workout as last time...I don't want to try pulling yet cause I feel like those movements will really kill my wrist. Or maybe it's cause I hurt it doing a pulling movement...:)

Bench Press
45x10
95x10
135x5
155x5
My wrist told me to stop here...it's not ready to hold more weight than this.

Squats
45x10
95x5
135x5
165x5
170x5
Form felt great these last 2 sets, got much deeper than usual. They were a killer though.

Seated BB OH Press
45x10
65x5
85x5
100x5
Was gonna just do 95 but thought what the heck, I've never put 100 on the bar for this lift.


Wrist is still gettin there. Not ready to go all-out on the pressing and I'm not sure about pulling yet. I think I'm gonna hit up the deads and pull-ups next workout, probably Saturday. I also decided that I may need to hold off the whole max out thing for a little while; it just doesn't seem smart right now. I'm going to start a new routine next week and just focus on getting back to full strength since I'm obviously not there quite yet.

Jorge Sanchez
07-17-2008, 04:44 AM
It's tougher with good form right now, but proper form will allow you to move more weight in the not-too-distant future.

Take it easy on the wrist, you don't want to aggravate it. Nice session.

killxswitch
07-17-2008, 10:18 AM
Yeah I didn't bother maxing out for a while myself, I wanted to wait until I thought I could for sure get 3 plates per side on squats before maxing those out. Keep up the intensity, though of course temper it with some caution with your wrist.

philly08
07-19-2008, 08:45 AM
It's tougher with good form right now, but proper form will allow you to move more weight in the not-too-distant future.

Take it easy on the wrist, you don't want to aggravate it. Nice session.


Yeah I didn't bother maxing out for a while myself, I wanted to wait until I thought I could for sure get 3 plates per side on squats before maxing those out. Keep up the intensity, though of course temper it with some caution with your wrist.

Thanks guys. I'm definitely proceeding with caution on my wrist.


Friday's (7/18) workout

I thought about not even posting this, cause it was next to pointless. I had some time to kill and just wanted to test out some pulling movements with my wrist. I'm going to go back this afternoon and get a real workout in.

Front Squats
45x10
95x5
115x5
125x5
Curious, just wanted to give these a shot. I liked them, although they were real uncomfortable...I need to grow some pecs/front delts.

Chin-ups
BWx5
Nope, not happening yet. Could do them, but too much discomfort to push it.

Some curls and pulldowns...same result


So, I guess I need to give it some more time before I do pulling movements. I'm planning on coming back today and doing some pressing. Hopefully I'll be good to start doing my actual routine sometime next week, but I'm going to go day-to-day on it.

philly08
07-19-2008, 06:09 PM
Saturday's (7/19) workout

Bench Press
45x10
115x5
135x5
155x5
175x3
getting there...175 is the most weight I've put on the bar since I maxed out a couple months ago

Incline Bench
95x10
115x5
135x5

OH Press
65x5
95x5
115x3
nice

Was going to try dips but too much strain on the wrist

Finished with some ab work


I feel like I'm almost back to full form with the pressing movements. My wrist still gives me some pain but it's not so bad that I can't work through it. It felt pretty good on most sets. I think next time I'm in the gym I'll do some light wrist exercises to hopefully get it in shape for pulling too, cause I don't want some movements to get too far ahead of others as I start my routine.

Jorge Sanchez
07-20-2008, 05:38 PM
The front squats and pressing look good. Your bench is moving along nicely.

As for the front squats, it will likely be uncomfortable the first few times, but as long as you are placing the bar properly, your shoulders will get used to it.

Be careful with the wrist exercises. You don't want to aggravate it.

Coke
07-21-2008, 05:33 AM
Way to go with those consecutive efforts man.

philly08
07-22-2008, 10:52 AM
The front squats and pressing look good. Your bench is moving along nicely.

As for the front squats, it will likely be uncomfortable the first few times, but as long as you are placing the bar properly, your shoulders will get used to it.

Be careful with the wrist exercises. You don't want to aggravate it.

Thanks Jorge. I'm pretty happy with my bench right now, just gotta get my squat up to par and start deadlifting again.


Way to go with those consecutive efforts man.

Thanks Coke!


Taking a few days off, gonna hit the gym on Wednesday. I'll probably squat and try deadlifts, and maybe try some rows and/or pull-ups again. Hopefully my wrist will be feeling up to it. I keep pushing back the start of my new routine but I want to be sure that I'm ready to go all out with everything. Definitely going to start it up no later than next Monday though.

Twirl
07-23-2008, 08:48 PM
keep it up man, I feel you on getting back from an injury, i'm still fighting with a broken hand that I had surgery on a while back, still feels tender with the weights. But I love watching the progress of other skinney guys on our paths to getting big. We should set up a skinney guy contest lol.

philly08
07-24-2008, 06:25 PM
keep it up man, I feel you on getting back from an injury, i'm still fighting with a broken hand that I had surgery on a while back, still feels tender with the weights. But I love watching the progress of other skinney guys on our paths to getting big. We should set up a skinney guy contest lol.

Thanks man. Haha yeah a skinny guy contest sounds good, a little extra motivation never hurt right? It's even worse bein tall cause you gotta eat even more to pack on the pounds and those long limbs seem to make everything tougher, but it's just more motivation to eat bigger and lift harder.

Thursday's (7/24) workout

Squats
45x10
115x5
too sore from my company softball doubleheader to keep going...:( it's not easy playing catcher when youre 6'4"

Bench Press
95x8
135x5
155x5
180x3

DB Rows
Tried BB Rows but had wrist pain at the top...
35x10
45x10
50x6

Decline Medicine Ball Sit-ups
nothingx10
3kg ballx10
abs were sore too...ugh I'm not in shape right now


Decent workout...I wish I could've done squats but my legs said no. My days behind the plate are hopefully over. Finally got a back "workout" in after quite some time, which was nice. Hopefully I can get some more back and bicep stuff in next time. Planning to start an actual routine next week.

philly08
07-28-2008, 05:30 PM
Monday's (7/28) workout

Starting a new 3x5 based routine...

Box Squats
45x10
115x5
145x5
145x5
145x5

Seated OH Press
45x10
75x5
95x5
95x5
95x5

Deadlifts
115x10
185x5
215x5
215x5
215x5
FINALLY...feels like I haven't done these in years. Definitely lost some with the layoff.

Was gonna do a little more but I was beat.


I think this new routine will be a nice change-up from what I've been doing. It 's got more compounds and less overall lifts per workout, and it's full-body. I switched it up a little bit today since I couldn't bench (weird soreness, think I slept on it funny) and I just felt the need to do deadlifts. I'll settle into it as I go.

Another good sign, I felt next to no pain on the presses for the first time since I hurt my wrist. Good stuff.

Jorge Sanchez
07-28-2008, 05:45 PM
Nice work, philly. I'd suggest sticking to free squats for the time being. There's really no need for you to be box squatting and I know a few people who've told me that box-squatting too early actually hurt their squat poundage.

The new routine looks really good. I'm looking forward to seeing your progress, especially since your wrist feels better now.

philly08
07-28-2008, 07:45 PM
Jorge...the reason I'm doing box squats right now is because the back of my left knee has been bothering me and the box takes stress off that part of my knee. Also I think they are helping to hone my form and get the emphasis on the right muscles; I have read a lot of articles that cite box squatting as a great way to get your form in line. As soon as my knee feels ok I'll be free squatting again though, don't worry. :)

Thanks for the props as well.

Coke
07-29-2008, 05:50 AM
Good deal on changing things around with the 3 x 5 routine, nice job.

fooz
07-29-2008, 07:29 PM
It's ok about the workout man. Next session go rip up some weight!

philly08
07-31-2008, 09:58 AM
Good deal on changing things around with the 3 x 5 routine, nice job.


It's ok about the workout man. Next session go rip up some weight!

Thanks guys.


Wednesday's (7/30) workout

Bench Press
95x10
135x5
160x5
160x5
160x5

NG Pull-ups
BWx5
BWx4.5
BWx3
these kinda sucked...haven't really done pull-ups since the wrist injury and this grip places the least amount of stress on it

Close Grip Dips
BWx8
BWx5
BWx5

Decline Medicine Ball Sit-ups
5kg ballx8
5kg ballx8

Weight: 198


Pleased with this workout. I was happy to hit the 3x5 with 160 on bench, though it felt a little more difficult than I thought it would, but my wrist didn't bother me. I was also able to do dips finally. Weight is up a little too, which is always good to see.

Jorge Sanchez
07-31-2008, 12:41 PM
Your bench looks good. I'm glad to hear you're still pain free.

philly08
08-02-2008, 01:22 PM
Your bench looks good. I'm glad to hear you're still pain free.

Thanks man. Hopefully my squat and deadlift will start to follow suit.


Saturday's (8/2) workout

Box Squats
knee feels better...will try free squats again next session hopefully.
45x10
115x5
155x5
155x5
155x5
got sunburned at the beach yesterday and that made these awfully uncomfortable...ouch...

Seated OH Press
45x10
75x5
100x5
100x5
100x5

DB Bent Rows
40x10
50x5
55x5
55x5

Weighted Hypers
3 sets of 10


Good session. I just need to remember to put extra sunblock on at the beach if I plan on squatting the next day...

Coke
08-02-2008, 06:53 PM
Fine effort dude, hearing no complaints about the wrist.

philly08
08-04-2008, 06:28 PM
Fine effort dude, hearing no complaints about the wrist.

Thanks Big Coke. Yeah, my wrist has been steadily improving, getting closer to 100%


Monday's (8/4) workout

Bench Press
95x8
115x5
145x5
165x5
165x5
165x5
last one was a real grinder...

Deadlifts
135x8
185x5
225x5
225x5
235x5
I feel like I could do a bit more but my freakin grip sucks. Ripped off a callous too, that hurt a little. My hands have had a break from heavy deads for too long : )

NG Pull-ups
BWx5
BWx5
BWx3

Close Grip Dips
BWx7

Done...I was gassed. These 3x5 heavy compound workouts are short but deadly.

McLaughlin
08-05-2008, 05:42 AM
Hey, keep up the good work man. Good to see the progression in your lifts. Also glad to know your wrist is feeling better.

I had the same problem last week with callous ripping off, it sucks, but I think it's mostly healed now, so that's good, only took a week.

Jorge Sanchez
08-05-2008, 08:53 AM
Looks good. I find grip strenght increases pretty quickly, so if it's the limiting factor for your deads, it won't be for long. Do you use a mixed grip? If not, give that a try. You'll be able to hold a lot more. Also, get some chalk. It will help your grip and it will help keep your callouses intact.

Coke
08-06-2008, 06:20 AM
Done...I was gassed.

Good deal dude, that's the way it should be.

Loover
08-06-2008, 10:13 AM
Do you use a mixed grip? If not, give that a try. You'll be able to hold a lot more. Also, get some chalk. It will help your grip and it will help keep your callouses intact.

I struggled to add weight on deadlifts for a while until I started using chalk. Make sure your using it.

philly08
08-06-2008, 07:06 PM
Hey, keep up the good work man. Good to see the progression in your lifts. Also glad to know your wrist is feeling better.

I had the same problem last week with callous ripping off, it sucks, but I think it's mostly healed now, so that's good, only took a week.

Thanks man. The callous actually didn't bother me too much, fortunately.


Looks good. I find grip strenght increases pretty quickly, so if it's the limiting factor for your deads, it won't be for long. Do you use a mixed grip? If not, give that a try. You'll be able to hold a lot more. Also, get some chalk. It will help your grip and it will help keep your callouses intact.

Yeah I do use a mixed grip, for my heavy sets only. I guess I'll see how it goes and if my grip gets a little better as I get back to deadlifting more regularly.


Good deal dude, that's the way it should be.

Haha definitely Coke, don't want to leave anything in the gym.


I struggled to add weight on deadlifts for a while until I started using chalk. Make sure your using it.

Thanks for stopping in man. Sounds like chalk is the consensus, I'll definitely look into that.


Wednesday's (8/6) workout

Squats
45x8
95x5
135x5
155x5
155x5
165x5
These felt GREAT. My knee didn't bother me, I was able to go comfortably past parallel with good form, and the weight flew up. I think doing those box squats for awhile really helped. I felt like I could add more weight but since its my first time free squatting in a while didn't want to overdo it.

Seated OH Press
45x8
75x5
105x5
105x5
105x5
This last set was a real grinder, the last rep took a good 7 or 8 seconds. I screwed myself up because I set the safety pins too high on my second set and the bar bounced off them on the first rep, so I had to reset them and as a result I ended up kind of doing 6 reps. Will probably stick with the same weight next week for my 3x5.

Reverse Grip BB Rows
45x10
75x5
95x5
115x5
115x5
I haven't been able to do normal rows due to my wrist, but I found that this grip allows me to do them pain-free. Rows are one of my favorites so I'm glad I found a way to do them. Anyone know if the underhand grip is equally effective and if it works the back any differently?

Russian Twists
3 sets of 10 each side with a 5kg ball


Overall, great workout. It needed to be cause I'm going away tomorrow till Sunday and I wouldn't want to have to dwell on a bad gym session for that long :). I'm especially happy about squats, they haven't felt this good in awhile and I think I can finally start focusing on increasing the weight and getting them up where they should be.

Jorge Sanchez
08-07-2008, 07:31 AM
Looking very good. You're strength is coming along very nicely.

Twirl
08-07-2008, 02:43 PM
Nice numbers mang! Keep it up. Try switching the seated OH for standing oh press, it works the core and stabalizer muscles a little more. (just a suggestion) And your squats are coming along nicely keep it up boss.

Coke
08-08-2008, 05:12 AM
Session is big guy, on the move.

philly08
08-12-2008, 11:56 AM
Looking very good. You're strength is coming along very nicely.


Nice numbers mang! Keep it up. Try switching the seated OH for standing oh press, it works the core and stabalizer muscles a little more. (just a suggestion) And your squats are coming along nicely keep it up boss.


Session is big guy, on the move.

Thanks a lot guys.

Twirl - yeah I do want to give that a try as, like you mentioned, it activates more muscles and is probably a better overall exercise. Maybe I'll throw it in to switch things up a bit.


So, just to keep the journal updated, I went away last weekend...had a great time, but didn't really eat all that well. Then I came back Sunday and came down with something, which I'm still getting over now, and as a result my appetite hasn't been what it usually is. I'm hoping to get to the gym tomorrow if I'm up to it; it's annoying how I keep hitting these roadblocks but oh well, just gotta keep at it. I'm sure I've lost a little with all this so I'm gonna take it easy the first time back, and make sure I feel up to it cause last time I worked out not feeling 100% the results weren't good.

So thats that, hoping to be back at it soon!

Oh and also, I've gotten to thinking about setting some new short-term goals for myself just to provide a little extra push. I go back to school Sept. 22, so I'm using that as my deadline, giving me around 6 weeks. Goals are as follows:

Bench - 205
Squat - 205x5x3
Deadlift - 300

I think these are all attainable as long as I can string together 5 or 6 solid weeks with no injuries/sicknesses/layoffs/etc., which I haven't been able to do in a while.

philly08
08-13-2008, 07:20 PM
Wednesday's (8/13) workout

Squats
45x5
115x5
135x5
165x5
165x5
165x5

Bench Press
95x5
135x5
160x5
160x5
160x5
wrist tightened up a little on these...


Back in the gym finally. Took it easy today as I feel like the layoff + subpar diet + being sick has taken its toll. Squats felt pretty good, a little heavier than I thought they should but I guess that's to be expected. Same with bench; just didn't feel quite right, but I think as I get back up to speed it will fall into place.

Jorge Sanchez
08-13-2008, 07:34 PM
Looks pretty good. You just need to work on being a bit more consistent and you'll start to see some big gains. I know it sucks when things beyond your control keep you out of the gym.

Coke
08-14-2008, 06:07 AM
Nice job man, great focus on those two major movements.

philly08
08-17-2008, 10:26 AM
Looks pretty good. You just need to work on being a bit more consistent and you'll start to see some big gains. I know it sucks when things beyond your control keep you out of the gym.

Definitely man. Now that I'm feeling better, I think things will be back on track.


Nice job man, great focus on those two major movements.

Thanks Coke!


Friday's (8/15) workout

Seated OH Press
45x10
75x5
95x3
105x5
105x5
105x5

Deadlifts
135x8
185x5
225x5
255x5
decided to go for one heavy set of 5...definitely wasn't getting a 6th

Medicine Ball Crunches
2 sets of 15


Another short workout, didn't have too much time but I was able to get a good session in. Deadlifts were tough, but I was able to set a PR for a set of 5. I'm confident I'll get 300 by the start of school.

Hoping to be back in the gym today with a full workout.

philly08
08-17-2008, 04:23 PM
Sunday's (8/17) workout

Squats
45x8
115x5
135x3
170x5
170x5
170x5
tough on the last couple reps, but felt very good overall.

Bench Press
95x5
115x5
135x3
160x5
160x5
165x5

Underhand BB Rows
45x8
95x5
115x5
115x5

Dips
BWx10

Weighted Hypers
20x10
30x10


Good session today. Squats are finally making a steady climb toward the 205x5x3 I want to hit in 5 weeks. Taking it slow on bench, but it's feeling better than last time.

Jorge Sanchez
08-17-2008, 08:16 PM
Nice work all around. I especially like those deads, they're really coming along.

Coke
08-18-2008, 05:25 AM
Looking good, really going at it bro.

Jorge Sanchez
08-18-2008, 10:21 AM
Good session today. Squats are finally making a steady climb toward the 205x5x3 I want to hit in 5 weeks.

That's far too long. You can easily hit that in 2-3 weeks if you start squatting three times a week. You might even be able to do it in 1 week if your form is really on point.

philly08
08-21-2008, 08:01 PM
Looking good, really going at it bro.

Thanks man.


That's far too long. You can easily hit that in 2-3 weeks if you start squatting three times a week. You might even be able to do it in 1 week if your form is really on point.

You think so? I always tend to err on the side of caution and not rush things cause that was my problem in the past, but I'll try to keep tacking on at least 5 lbs. per session and maybe I can make that happen. Thanks for the encouragement.


Thursday's (8/21) workout

Squats
95x5
115x5
145x3
175x5
175x5
175x5

Standing OH Press
45x10
75x5
95x5
95x5
95x5
wow, didn't realize how tough these would be standing up

Pull-ups
BWx5

NG Pull-ups
BWx6
BWx3.5


solid. Squats felt pretty heavy again, but my form felt good and I should be able to keep upping the weight. The wrist and knee pain that had gone away have been nagging ever since I had that little layoff, though it's nothing I can't work through. I'm icing them after workouts so hopefully that will help.

Coke
08-22-2008, 05:27 AM
Jumping up 5 pounds per session or so on key movements is smart training bro...like the effort.

Jorge Sanchez
08-22-2008, 07:25 AM
Nice work in there. Standing OHP is definitely much harder, but also much better. 95x5 is nothing to sneeze at.

philly08
08-24-2008, 04:32 PM
Jumping up 5 pounds per session or so on key movements is smart training bro...like the effort.

Thanks Coke...trying to stay slow and steady!


Nice work in there. Standing OHP is definitely much harder, but also much better. 95x5 is nothing to sneeze at.

Thanks Jorge. It is a lot tougher; I'll definitely be mixing standing into my workouts.


Sunday's (8/24) workout

Box Squats
95x5
115x5
135x3
175x5
175x5
185x5
my knee's been bothering me so I went back to these. Felt great and my knee wasn't sore at all afterward. Will probably stick with them until it feels better.

Bench Press
45x10
115x5
135x3
165x5
165x5
165x5
these felt heavy...then on the last set I had some dude spot me cause my usual partner couldn't make it, and he had his hands like right under the bar the whole time. I couldn't tell if he was assisting or not...I don't think he was, but still I hate that. People have no freaking clue what they're doing.

Deadlifts
135x5
185x5
225x3
265x5
Wow...these knocked me out, but I was happy to add 10 lbs. from last time. I had to sit down for a couple minutes before I had the energy to unload the plates...gotta be the worst part of deadlifts.

Dips
BWx9
fried at this point...


Besides the bad spot on bench, I was really happy with this workout. Deads are getting to be killer every week, but I think I'm close to being able to pull 300x1.

Jorge Sanchez
08-24-2008, 06:37 PM
Awesome session. Those deadlifts are really starting to sore. I'm sure 300 will be yours in a couple of weeks.

Coke
08-25-2008, 05:47 AM
The spot on that bench was not that bad imo, so long as dude is not helping you lift...killer workout.

philly08
08-27-2008, 06:01 PM
Awesome session. Those deadlifts are really starting to sore. I'm sure 300 will be yours in a couple of weeks.

Thanks man, I'm thinking in about 2-3 weeks I'll try for a one rep max and give it a shot.


The spot on that bench was not that bad imo, so long as dude is not helping you lift...killer workout.

Thanks dude...I couldn't tell if he was, which is what sucks. I prefer people stay away from the bar until I tell them.


Wednesday's (8/26) workout

Bench Press
just did this cause the squat rack wasn't open yet. used whatever weights my friends were using for some light, fast reps just to stay warm
95x8
115x10
125x10

Box Squats
95x8
135x5
185x5
185x5
185x5
didn't warm up as much as usual, but good sets nonetheless. might be able to go with free squats next time, gonna ice up and see how it feels.

Seated OH Press
45x8
75x5
110x5
110x5
110x4
couldn't quite get the 3x5, but i feel pretty good about my chances next time

Pullups
BWx5
BWx3


Weighed in around 200 today, which is good to see. The increased calories seem to be kicking in, though I don't notice a whole lot of a difference visually. I guess that's more of a gradual process though. Good session.

Jorge Sanchez
08-27-2008, 08:21 PM
Looks very good.

Coke
08-28-2008, 05:56 AM
Stepping up the calories that way is a good deal man, way to keep on track.

philly08
09-04-2008, 10:10 AM
Wow, it's been a long time since posting in here. Just wanted to keep things updated...I haven't been getting to the gym much at all lately due to a combination of moving/getting settled, working long hours, and lots of other stuff. Plus, my injuries had been getting worse again and I really think I need to give them a real rest because I'm only going to get so far if I keep ignoring them. So, I've been taking some time off from the gym but I fully intend to be back at it soon. I know I keep having these interruptions, but I really want to get myself to 100% so I can really focus on progressing and getting stronger and not worrying about my wrist or my knee or other things. I rushed things before and am paying for it now, so I want to avoid making that mistake in the future. The tentative plan is to work slowly back into it next week and see how that feels, and then just go from there. It definitely sucks being away from the gym, but I think it's the best thing to do given all the circumstances.

McLaughlin
09-17-2008, 07:40 PM
Good call on the injuries, better safe than sorry.

Be looking forward to hearing how things go when you get back into it.

I just had a 7 day break from the gym due to being sick/sore shoulder, and hit the weights hard when I got back... definitely feeling it even after that long, so take it easy when you do come back.