PDA

View Full Version : Journal of a Scrawny White Guy



McLaughlin
06-28-2008, 01:23 AM
Hey everyone my name is Will and I'm 22, 5'7, and with shoes/shorts/shirt (workout clothes) I'm 165.5lb

Been reading this site for a few days now and really REALLY interested.

Little background:

I wrestled from 8th-12th grade in HS and worked out moderately (Was 135lb weight class so never bulked or anything like that) Graduated in 2004 and didn't really do much of anything since then. I decided around Christmas 2007 that I wanted to start working out and try to get into shape. I worked with dumbells at work since then and then found this site.

So I worked out yesterday a bit at work with the dumbells they have, and then took someone's advice from here and got a gym membership today and worked out there.

This is what it looked like yesterday:
Sets/Reps
2x5 Pull-ups
2x5 Chin-ups
2x10 Dips
1x5 DB curl (25lb)
1x5 DB military press (25lb)
1x10 DB curl (20lb)
1x10 DB military press (20lb)
1x12 DB Press (flat) (30lb)

Pretty light, but whatever.

So after reading more and getting my gym membership I did this today:
Sets/Reps
6x5 Squat (115lb)
6x5 Bench (115lb)

Was going to do Dead lift as well but wasn't confident in my form & didn't want to hurt my back. I'm going to have the guy help me with it Monday when I go again. Planning to work out Monday/Tuesday and Thursday/Friday.

After those sets I didn't want to be done so I did some easy stuff:
Sets/Reps
3x10 Tricep Push down (with the cable deal) (80lb)
2x10 Leg Press (where you're laying back or w/e) (90lb)

For cardio I took it easy with 10 minutes of jumping rope. I'm really out of shape where cardio is concerned so that's going to be tough for me.

So I'm open to advice and such, seems like a good community here. The workout I wanted to do was Rippetoe, but since I didn't know how to do Dead lift I just did more of the others. Also had never done a squat before today.

Also here are some "before" pictures for the start of my journey:
http://i68.photobucket.com/albums/i15/MisanthropicDream/Before/Front1.jpg
http://i68.photobucket.com/albums/i15/MisanthropicDream/Before/back01.jpg
Here's links to more for those interested, wasn't real sure what all to take pictures of, but I tried hard:
http://i68.photobucket.com/albums/i15/MisanthropicDream/Before/back02.jpg
http://i68.photobucket.com/albums/i15/MisanthropicDream/Before/front2.jpg
http://i68.photobucket.com/albums/i15/MisanthropicDream/Before/LeftArm1.jpg
http://i68.photobucket.com/albums/i15/MisanthropicDream/Before/LeftArm2.jpg
http://i68.photobucket.com/albums/i15/MisanthropicDream/Before/LeftLeg.jpg
http://i68.photobucket.com/albums/i15/MisanthropicDream/Before/RightArm1.jpg
http://i68.photobucket.com/albums/i15/MisanthropicDream/Before/RightArm2.jpg
http://i68.photobucket.com/albums/i15/MisanthropicDream/Before/RightLeg.jpg

So there it is, my first journal post, and the first step on a long road to becoming... un-scrawny :D

fooz
06-28-2008, 09:44 AM
Good luck man. Find a solid routine on the site, make sure you eat ALOT, blah blah. Have fun man!

McLaughlin
06-28-2008, 10:40 AM
Thank you.

I've been eating more a little bit, but trying to space it out over the day. Planning to pick up some whey protein maybe this weekend or so.

My idea for a diet for myself is:

7:00am Breakfast - Yogurt + Oatmeal
10:00am Snack 1 - Protein Shake
1:00pm Lunch - Can of Tuna or Chicken, Fresh Vegetables (Carrots/Broccoli) and maybe some fruit (Cantelope, watermelon, pineapple)
4:00pm Snack 2 - Protein Shake
5ish-6:15 - Workout
6:30 - Post workout shake
8:30 - Dinner (Whatever mom makes... lol she's almost as much of a health nut as I am though, so it's usually real good)

As for workout routine I really want to try Rippetoe from Starting Strength, but am not yet confident I know how to do all those lifts. (Especially Dead Lift)
My experience in the past has always been dumbells, lat pull-downs, seated rows, military press, and lunges (some benching, but not much). Never tried Squats until yesterday.

I'm a little sore today but not bad at all (Probably didn't work hard enough.. lol) I think I might head to the gym & run a few miles... if I can... lol. Or maybe just jump some more rope. I really just want it to be Monday so I can go lift some more.

McLaughlin
06-28-2008, 09:31 PM
Not a lifting day, but was so antsy to go to the gym so I went and did a little bit of cardio on the way home from church.

Quick mile on the bike & 1/2 mile on the treadmill.

I'm really weak in cardio and trying to get back into it. 2-3 miles used to be nothing for me... *sigh* the good old days... lol.

philly08
06-29-2008, 07:28 AM
Good luck man, I'll be following along. Looks like you're off to a good start with heavy compound movements...keep it up!

McLaughlin
06-29-2008, 11:42 PM
Thanks philly for the kind words :D

So it seems like a lot of people here have set goals for themselves and I haven't. After giving it a bunch of thought, I've decided to set some. I'd like to see my Bench at 200, Squats at 250, and when/if I figure out Dead Lift to be at 200. Not sure if that's a good goal or not, but considering I started Friday at 115 on bench/squat that leaves a lot of room for improvement.

I'd also like some help setting up a 4 day routine, monday/tuesday and thursday/friday. With Wednesday in the middle for rest. (even though I'm sure I'll be hitting up a good amount of cardio this day). I really don't know how to set one up, I just know that in general these are some of the lifts I want to do:

Squat
Bench
Deadlift (when I learn how)
Military Press (standing)

Various dumbell workouts for fillers so I'm doing more than 2-3 things per day.

Any help or advice on this would be great.

Edit:
So... just got done eating dinner after working out... man it feels great being back in the gym.

Started with Squats:
1 set 8 reps 115lb
2 set 8 reps 135lb

Not sure on my form with these... they seemed easy. I don't know what form would have to do with that, but it was odd.

Next for Bench Press:
3 set 8 reps 115lb (went up reps instead of weight)

Did incline bench on the set up where you rotate the bar slightly to unlock it... Not sure if there's a standard weight for that bar or not, but I did:
3 set 8 reps with 70lb of weight on it.

Also for a little bit of cardio I did about 250 jumps with the rope.

2 sets of 15 leg raises (suspended)
3 sets of 8 dips with no added weight

Then for fun did some decline situps, followed by back hyperextensions with a 25lb plate.

To finish things off I did 3 x 8 Lat pull-downs set on 100lbs.

All-in-all not a bad workout I don't think. I'm not feeling overly beat up at the moment, but when lifting I was pushing myself as hard as I dared. (No spotter, don't wanna risk dropping anything on myself).

Comments appreciated. Not sure what to do tomorrow for workout, thinking of trying dead lift, military press, some curls, and maybe leg press... but not sure if those are good things to do after what I've done today or not.

McLaughlin
06-30-2008, 04:32 PM
To the top, hoping for some comments on my workout today.

McLaughlin
07-02-2008, 05:23 PM
Workout for today (in order):
Squat:
Set/Weight/Reps
1 x 095 x 5
1 x 115 x 5
1 x 135 x 5
1 x 140 x 5
1 x 145 x 5

Deads (First time ever doing deadlift... I finally figured them out and I LOVE THEM)
2 x 135 x 5
1 x 155 x 5

Military Press (First time ever doing standing)
3 x 95 x 5
A lot harder than I thought it would be... but felt good.

Random Bits:
4 x chin ups
3 x pull ups
Failed further attempts at each.
5 sit ups on a decline bench. Abs are so sore I could barely get through those 5... I donno what's up with that ??
50 jumps on rope
.5 mile run (weak I know, my cardio sucks)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

So please post thoughts/comments etc etc. I'm still super new at this and need all the feedback I can get.

Thanks for stopping by :D

philly08
07-02-2008, 09:57 PM
Nice workouts. I'm no expert by any means, but I can say that you probably just want to stick to a few compound movements each workout. The 3x5/5x5 type scheme you've been doing looks good. I usually do 3-day splits myself so I'm not sure the best way to structure a 4-day, but I'm sure looking around this site you could find a lot of good stuff. Obviously just don't work the same muscles on consecutive days. You've got the right idea though, good work so far.

McLaughlin
07-07-2008, 08:12 PM
Well, haven't posted in a few days, got busy over the holiday, but managed to workout saturday instead of friday.

All my posts now will be weight x reps x sets, to avoid confusion switching it up.

Here's how Saturday looked:
Squat:
095 x 5 x 1
115 x 5 x 1
135 x 5 x 2
155 x 5 x 2
Bench:
095 x 5 x 1
115 x 5 x 2
125 x 5 x 2
135 x 5 x 1
Dead Lift:
095 x 5 x 1
115 x 5 x 2
135 x 5 x 2
165 x 5 x 1
DB Incline Press:
35 x 5 x 2
Dips:
bw x 5 x 5
Lat Pulldowns:
100 x 10 x 1
120 x 10 x 1
140 x 10 x 1
Interval Cardio:
10 minutes of 3mph/7mph (40 seconds alternating... all set up through the treadmill... never experienced it before but I liked it.)

So needless to say after that I was feeling good, hit some personal highs on my lifts and whatnot.

Then today rolls around and there were a couple of HUGE guys in there... saw me working & gave me tips & pointers on my form for Squats and Deads... turns out I was a little off on that, so here's how things went today: (first day with correct form, and also very tired)
Squat:
115 x 5 x 3
135 x 5 x 3
155 x 5 x 1 (so much harder with good form)
Bench:
095 x 5 x 3
115 x 5 x 3
125 x 4 x 1 (tired today from the weekend, was kinda disappointed here)
Dead Lift:
115 x 5 x 1
135 x 5 x 3
155 x 5 x 1 (also a bit harder with proper form etc, but still my favorite lift at the moment)
Incline Bench:(was feeling real weak by this time, but wanted to do this instead of DB inclines)
095 x 5 x 2
115 x 3 x 1 (didn't want to risk dropping it on myself by going for 4. I don't have a spotter when I lift)
Dips:
bw x 5 x 2
bw x 7 x 1 (couldn't do more than that... maybe next time eh?)
Lat Pulldowns: (I just do these because I like them... if you don't think they'll help, let me know)
120 x 5 x 3

All in all I'd say I'm pretty happy with the way things are going. I feel better during the day, have more energy and things are just awesome.

Advice/input appreciated :D

McLaughlin
07-08-2008, 09:01 PM
Off day today... I hate off days, I feel lazy.

Did 24 minutes of interval 2min/2min times with 3mph and 6mph as my speeds.
Also about 300 jumps with rope.

Goals for tomorrows workout:
5 x 095 standing military (was super hard last time, hoping it won't be so bad now)
5 x 165 squat (would like to squat my weight)
5 x 175 dead (I like going up weight and think I can do it)

Trying to solidify my routine, I know what lifts I want to do, but I'm all over the place with weight, sets & reps.

McLaughlin
07-09-2008, 08:53 PM
Worked out today... I think I need to work on squats a bit more, I don't feel confident in my form.
Also pretty disappointed with my Military Press... but whatever, it's a process, right?

weight x reps x sets

Squat
115 x 5 x 3
135 x 5 x 2
155 x 5 x 2
165 x 4 x 1 (used neck pad, felt lame)
165 x 2 x 1 (again with the pad... lame but whatever)

165 is most I've done on squats, but I don't feel good about using the neck pad.
Also like I said not feeling good about my form, I think I might drop down to lower
weight, higher reps for a while to work on form & confidence.

Standing Military Press(BB)(Not happy with this, I want to be stronger)
65 x 8 x 1
85 x 8 x 1
85 x 6 x 1
Was going for 95 but then someone told a joke & almost dropped the bar... I gotta get some headphones

Standing MIlitary Press(DB) (Is it still called that even with DB's?)
25's x 8 x 1
30's x 5 x 2
I like doing these a lot better than barbell, I know it's less weight, it just feels better overall.

Dead Lift I LOVE THESE.
135 x 5 x 1
155 x 5 x 1
175 x 5 x 1 (personal record)
185 x 5 x 1 (new personal record)
200 x 5 x 1 (newest personal record!!)
I love dead lift, these felt awesome today.


DB Curls
25's x 8 x 1
30's x 5 x 2

Lat Pulldowns
100 x 5 x 1
120 x 5 x 2


Overall it was a decent workout, skipped cardio today. I felt like my arms were
being neglected so I threw in the curls. Can't wait for Friday, that'll make 2 weeks
of lifting. It feels so awesome.

philly08
07-10-2008, 03:26 PM
Nice job hitting 200 on the deads. I gotta say I love them too.

Agreed that the neck pad is lame.

McLaughlin
07-12-2008, 06:38 AM
Here's my workout from yesterday:

Wanted to do more reps at lower weight to work on form for squats.

Squat:
115 x 8 x 1
135 x 5 x 5
155 x 5 x 1

Bench:
095 x 8 x 1
115 x 5 x 5
135 x 4 x 1 (didn't want to drop bar on myself)

Dead:
135 x 8 x 1
185 x 5 x 1
205 x 5 x 1

Incline DB:
35's x 8 x 1
40's x 5 x 2
45's x 5 x 1

Dips:
bw x 6 x 1
bw x 5 x 1

I was feeling real worn out after this, which doesn't usually happen, but I still did 10 minutes of intervals on the treadmill afterwards.

McLaughlin
07-15-2008, 03:16 PM
Workout for 07/14:
Squat:
095 x 8 x 1
115 x 8 x 1
135 x 5 x 5
155 x 5 x 1
Still working on form for these
Bench:
095 x 8 x 1
115 x 8 x 1
115 x 5 x 5
135 x 1 x 1
Feeling weak on this
DB Incline
40's x 8 x 2
40's x 6 x 1 (couldn't do any more)

DeadLift
155 x 5 x 1
185 x 5 x 1
205 x 5 x 1
225 x 5 x 1

Managed to do 5 dips after this workout. This is the first time I didn't feel like doing a bunch of other stuff afterwards, that set of 225 deads really rocked me, but felt awesome.

McLaughlin
07-21-2008, 10:26 AM
Hi again.. Got a little behind with posting, been pretty busy

lately, but haven't stopped working out.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Last Wednesday was like this:
(Really unhappy with this workout, felt weak and tired)

Squat:
095 x 10 x 1
135 x 5 x 5

Standing Military Press:
Bar x 10 x 1
065 x 8 x 2
085 x 5 x 1

Deadlift:
185 x 5 x 2
205 x 5 x 2

Seated Calf Raises: (There's a neat little device for it... no

cables or anything, but yea... it's cool)
080 x 10 x 2

DB Press (Flat):
40's x 10 x 1
45's x 5 x 2

Lat Pulldown:
100 x 8 x 1
120 x 5 x 2
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
And then Friday's workout turned into Saturday morning, but

turned out better for that reason I think.

Squat:
095 x 5 x 1
115 x 5 x 1
145 x 5 x 3

Bench Press (Flat):
095 x 5 x 1
115 x 5 x 1
135 x 5 x 3

Deadlift:
135 x 5 x 1
155 x 5 x 1
185 x 5 x 1
225 x 5 x 1

DB Press (Incline):
45's x 5 x 3

Seated Calf Raises:
090 x 8 x 3

Lat Pulldowns:
100 x 8 x 1
120 x 5 x 3

Seated Rows (Back Straight):
100 x 5 x 3

Dips:
BW x 6 x 2 (couldn't do more on either set)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Thanks for stopping by..

Any feedback would be greatly appreciated. Going to workout

again tonight & will post that later.

McLaughlin
07-22-2008, 05:46 AM
So here's how things went yesterday... I was feeling good on everything except for bench... for some reason I just suck at that.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Squat:
115 x 8 x 1
145 x 5 x 3
155 x 5 x 2

Deadlift:
185 x 5 x 1
205 x 5 x 1
225 x 5 x 1

Incline BB Press:
095 x 8 x 1
135 x 3 x 1

Incline DB Press:
45's x 8 x 3

Flat BB Press:
115 x 5 x 5

Lat Pulldowns:
100 x 8 x 1
130 x 5 x 5

Seated Rows:
(Back Straight)
080 x 8 x 3

Calf Raises:
090 x 8 x 1
115 x 8 x 3

Dips:
BW x 8 x 1
BW x 6 x 1
(Couldn't do more after each set)

Suspended Leg Raise:
BW x 8 x 3
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Feeling good with the lifts, and whatnot. Not sure if it's a good idea to add in these other things I've been doing, but I enjoy it.

Would like to improve my bench, but don't really know how, short of doing more and more reps.

Do Chin-ups or Pull-ups help benching at all? Or just for Military Press?

Thanks for stopping by.

McLaughlin
07-23-2008, 04:43 PM
Today's workout:
~~~~~~~~~~~
Squat:
135 x 8 x 1
155 x 8 x 3
165 x 5 x 3
175 x 5 x 3 PR

Deadlift:
185 x 8 x 1
225 x 5 x 3

Flat BB Bench:
095 x 8 x 1
115 x 8 x 3
125 x 5 x 3

Incline DB Bench:
45's x 5 x 3

Lat Pulldown:
100 x 8 x 1
120 x 8 x 3

Back Straight Seated Rows:
100 x 5 x 3

Calf Raises:
090 x 8 x 3
~~~~~~~~~~~~
Any feedback appreciated :)

Twirl
07-23-2008, 08:46 PM
Nice work-outs man, subscribing to keep an eye out. It's nice seeing a bunch of skinney guys start journals together so we can monitor each others progress lol.

McLaughlin
07-24-2008, 06:00 AM
Nice work-outs man, subscribing to keep an eye out. It's nice seeing a bunch of skinney guys start journals together so we can monitor each others progress lol.

Hey thanks for the support :D Yea it's definitely good to see other people on here that aren't all huge and whatnot.

Twirl
07-24-2008, 07:10 AM
yea it's great to see the rediculous numbers that everyone's putting up. But gets.....honestly boring looking at these unrealistic numbers in my eyes. I open a journal see a 500lb bench and 6-700lb squat and I immediately close it. Yea it's great to see what they're doing to get there but being an athlete, for my sport I will never need/see those numbers ever. So seeing others in realistic numbers is more inspiring to track the progress.

barracuda
07-24-2008, 07:04 PM
yea it's great to see the rediculous numbers that everyone's putting up. But gets.....honestly boring looking at these unrealistic numbers in my eyes. I open a journal see a 500lb bench and 6-700lb squat and I immediately close it. Yea it's great to see what they're doing to get there but being an athlete, for my sport I will never need/see those numbers ever. So seeing others in realistic numbers is more inspiring to track the progress.

believe it or not the vast majority of the guys putting up huge numbers started exactly where you are - and whether you "need" those numbers or not is immaterial - the point is getting stronger, faster, or better at whatever you're trying to improve, and these guys can teach us all a thing or two. Just adjust the numbers accordingly.

As far as McLaughlin's training, I would suggest moving things around - squatting, benching, and deadlifting every couple of days is gonna fry your cns quick. Check out the journals in here and try and find a routine that looks interesting and fun, and give it a whirl. Good luck and God Bless.

McLaughlin
07-25-2008, 04:16 AM
believe it or not the vast majority of the guys putting up huge numbers started exactly where you are - and whether you "need" those numbers or not is immaterial - the point is getting stronger, faster, or better at whatever you're trying to improve, and these guys can teach us all a thing or two. Just adjust the numbers accordingly.

As far as McLaughlin's training, I would suggest moving things around - squatting, benching, and deadlifting every couple of days is gonna fry your cns quick. Check out the journals in here and try and find a routine that looks interesting and fun, and give it a whirl. Good luck and God Bless.

Barracuda - I understand that everyone started somehwere, it's just hard seeing people consistently lifting 2-3 times as much as us, it's a lot harder to relate. What's a cns? I was thinking about bench/squat/dead monday and friday only with other lifts on wednesdays, but not sure how to set things up. Other peoples' routines include a lot of lifts I don't really understand, so I've been trying to keep it simple.

Thanks for the replies guys, it's nice to have some comments in here :D Going to the gym tonight, pretty excited, want to bump up my dead to 235 or so and see about getting back up to 135 on bench.

McLaughlin
07-26-2008, 04:04 PM
Got lazy with posting. Last night I stayed home because I realized I like working out in the AM better, so with my current work schedule I can work out Saturday morning, Monday evening, and Wednesday morning. Should work out better overall.

Here's how things looked this morning, I was feeling good.
Squat:
Watched some squat videos to learn more, turns out the guy that told me about form in the gym was wrong, had me doing 1/2 squats... that made me kind of mad.
95 x 10 x 1
115 x 8 x 1
135 x 5 x 1
155 x 5 x 3
175 x 5 x 2 Very happy to hit 175 again, this time with good parallel form.

Deadlift:
135 x 5 x 1
185 x 5 x 1
205 x 5 x 1
225 x 5 x 2
245 x 5 x 1 (New personal record, very happy)

Bench:
95 x 8 x 1
115 x 5 x 1
135 x 5 x 3 !! (was real happy with this, I've got some problem with the idea of this weight & doing more than it... I really need work, I think I'm going to try the 30 day 30 lb increase thing)

DB Incline:
45's x 5 x 3 (I feel weak here just like with bench press)

Dips:
bw x 5 x 3 (did these at the end just before my pull-ups)

Seated Rows: (Back Straight)
100 x 8 x 3 (Increased in reps but not weight, I want to work on that)

Calf Raises:
The kind I've been doing are seated, not sure if that matters...
90 x 10 x 3 (Thinking I should move up in weight on these, they're super easy now)

Pullups/Chinups:
Tried these at the very end of my workout and sucked.
bw x 2 pullups
bw x 1 chinup

Sit-ups:
Both on decline bench, 20 before workout, 10 at end.
20 x 1
10 x 1
~~~~~~~~~~~~~~
This workout felt awesome, even if I suck at bench and pull-ups.

Anyone ever get the feeling later in the day after food + sleep that they want to workout again?

Is that allowed since it's still the same day? Or is it just not a good idea?

McLaughlin
07-29-2008, 05:44 AM
Last night's workout felt good. I want to learn to power-clean.

Squat:
115 x 8 x 1
135 x 8 x 1
155 x 8 x 1
175 x 5 x 5

Bench Press:
095 x 8 x 1
115 x 8 x 1
135 x 5 x 3

Deadlift:
185 x 5 x 1
205 x 5 x 1
255 x 5 x 1 (New Record)

Seated Calf Raises:
115 x 8 x 3

Incline DB Press:
40's x 8 x 3

DB Fly:
20's x 8 x 2
25's x 8 x 1

Lat Pulldown:
100 x 5 x 5

Seated Straight Back Rows:
110 x 5 x 5

Incline Lever Row:
Not sure what the weight of the device is before plates, or if that's supposed to be counted or not...
70 x 5 x 4

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

This workout felt good, I was thinking of adding leg press as well, but had been there for a while and wanted to eat.

Any feedback appreciated.

Twirl
07-29-2008, 06:52 AM
keep it up, how's the wrist coming along?

McLaughlin
07-29-2008, 04:19 PM
@Twirl - Thanks man. Not sure what you mean by the wrist, I mean... my wrists are super tiny, and tend to hurt a lot, sometimes up into my hand or down to my elbow, but I just ignore it and lift harder.

McLaughlin
07-30-2008, 10:34 AM
Workout this morning was pretty awesome. Went with Standing BB Military Press instead of Bench today.

Squat:
135 x 8 x 1
155 x 8 x 1
180 x 8 x 1 (new PR)

Deadlift:
135 x 8 x 1
185 x 8 x 1
225 x 5 x 1
255 x 5 x 2

Military Press:
085 x 5 x 2
095 x 5 x 1
105 x 5 x 1 (new PR)

Seated Calves:
125 x 8 x 3

Incline Lever Row:
080 x 5 x 2
090 x 5 x 2

Leg Curl:
070 x 8 x 1
080 x 8 x 1
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Was feeling good after this workout but wanted more... so I did a few 1 sets with dumbells:

Curls - 30 x 5 x 1
Flies - 25 x 8 x 1
Flat Press - 35 x 8 x 1
Standing Shoulder Press- 30 x 5 x 1
Front Raise - 20 x 5 x 1
Lateral Raise - 15 x 8 x 1

After that went for some other stuff:
6 dips (failed on 7th)
15 push ups
15 back extension (no weight.. just wanted to stretch it out)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

OK now I have a question.

I was getting calouses for a while on my hands from gripping the bar so much... well on Monday one ripped off on my right hand and layed the skin out raw, so today when working out I could barely finish my 1st set of 255 deadlift because it was hurting so bad. I had to wrap the bar with a paper towel to get a better grip and that seemed to ease the pain a little bit.

Was wondering, is there any easy way to get over that? It's starting to happen on my left hand as well and I'm worried that if it continues I won't be able to hold a bar at all.

Was wondering if maybe a pair of gloves would help? I'd feel queer as hell wearing them though.

Any ideas?

edit:
More and more people are recommending gloves... maybe it's not a horrible idea? I just have to get over the idea of not liking them maybe...

Anyone have any thoughts?

Twirl
07-31-2008, 10:33 AM
@Twirl - Thanks man. Not sure what you mean by the wrist, I mean... my wrists are super tiny, and tend to hurt a lot, sometimes up into my hand or down to my elbow, but I just ignore it and lift harder.

Hah! mistook you for having a wrist injury with philly. But the progression in your work-outs makes me wanna run to the gym even with it being my day to rest.

McLaughlin
07-31-2008, 10:40 AM
Hah! mistook you for having a wrist injury with philly. But the progression in your work-outs makes me wanna run to the gym even with it being my day to rest.

Lol thanks man, I get that feeling a lot too (wanting to workout on rest days).

As for my progression... I'm real happy with the way things are going, but I'd like bench to go up a bit faster... but I guess that's where the patience aspect comes into play, it's only been about 4.5 - 5 weeks. Going to try for 140 or 145 on Saturday though I think, so that should be good :D

philly08
07-31-2008, 01:04 PM
Nice work man, those deads are looking strong...hopefully the callouses don't get in the way. I try to grip the bar low in my palm rather than near the fingers and that seems to help.

kajeaun
07-31-2008, 01:32 PM
I see you have posted lifting goals, but out of curiosity, do you have any physical goals? Are you wanting to put on mass, just get fit, or ?

McLaughlin
07-31-2008, 02:15 PM
Nice work man, those deads are looking strong...hopefully the callouses don't get in the way. I try to grip the bar low in my palm rather than near the fingers and that seems to help.

Thanks for the comments :D

Yea I'm hoping they don't cause much more of a problem, from talking to a few friends that are into lifting (for like 2-3 years) they all recommended getting gloves, so it sounds like that's what I'll be doing for Saturday's workout.

Other than that, I'll try to work on the position on my palm the bar is in and see if that helps as well.



I see you have posted lifting goals, but out of curiosity, do you have any physical goals? Are you wanting to put on mass, just get fit, or ?

My physical goal is to get big. No specific weight in mind, but I'll stop when I feel like I'm big enough, and then work on cutting to get the defined/ripped look I want, but maintain my size. (hope that makes sense)

Other than that, I want to get in better cardio shape... but I heard that too much cardio can limit your gains on size... so I didn't know where to start on cardio... so I just stopped doing it except for jumping the rope.

FeelMyLats
07-31-2008, 03:17 PM
Hey bro,



Likin' the updates, keep up the good work. I'll be checking up on you! Being able to see your gains like that really motivates me to start my journal. I'll be doing mine on paper so I can take it with me in my journal. I bought one from GNC, might as well use it lol.


Anyway, stay tough man.

kajeaun
07-31-2008, 03:34 PM
You have potential to put on some mass. I think you need to focus specifically on compound movements, calories, and protein at this stage in the game. I was once your size but a few inches taller. but have added a considerable amount of mass. Check your private messages, I can help if you would like.

McLaughlin
07-31-2008, 06:50 PM
Hey bro,
Likin' the updates, keep up the good work. I'll be checking up on you! Being able to see your gains like that really motivates me to start my journal. I'll be doing mine on paper so I can take it with me in my journal. I bought one from GNC, might as well use it lol.
Anyway, stay tough man.

Thanks for the reply :D It's so good to see that people actually read this thing. Also good to hear all the encouragement.

As for journal doing it on paper is good, that's actually what I do while in the gym, and then when I get home I put it all down on here so I can get feedback and such. The gym I go to (Anytime Fitness) provides a pretty decent workout sheet I can get 6 days onto (2 weeks). But I've actually been wanting to get an actual paper journal so it's all in one place on paper as well as here on line.

Glad to know it helps to motivate you to start one, I think it's incredibly helpful to be able to look back and see how far I've come, for the type of person I am it really helps me stay motivated and focused on my overall goal.


You have potential to put on some mass. I think you need to focus specifically on compound movements, calories, and protein at this stage in the game. I was once your size but a few inches taller. but have added a considerable amount of mass. Check your private messages, I can help if you would like.

I really appreciate that, I've replied via PM and am looking forward to all the help I can get.

McLaughlin
08-04-2008, 07:44 AM
Wasn't home this weekend, so had to workout at a different gym... don't really like this one as much, so workout was short. But I did set all new personal records on the big 3... I'm happy.

This is for Saturday 08/02

Squat:
135 x 5 x 1
155 x 5 x 1
185 x 5 x 3 - PR

Bench Press:
115 x 5 x 1
135 x 5 x 1
140 x 5 x 3 - PR

Deadlift:
145 x 5 x 1
195 x 5 x 1
275 x 5 x 1 - PR
275 x 1 x 1 (one more for good measure)

Was feeling real dead after this, but did some light dumbell work anyway before calling it a day.

DB Flies:
20's x 8 x 1
25's x 8 x 2

DB Press (Flat):
45's x 5 x 2

DB Press (OH):
25's x 8 x 1

Did 5 dips to end this workout. Weak.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Very short workout, but it felt great to break all my records. I picked up a pair of gloves to wear while doing deadlifts and that helped quite a bit.
Extremely tired today, not looking forward to working out as much as usual, but I'm sure I'll be more excited once it's finally time to do it. Worst case I'll just do it tomorrow/thursday instead of today/wednesday, but then can jump right back into saturday, monday wednesday after that. I just won't have a 2-day break in between...

We'll see what happens. Thanks for stopping by.

Twirl
08-04-2008, 08:06 AM
awsome job on the 275lb DL man!

McLaughlin
08-04-2008, 08:18 AM
Thanks for that :D I didn't want to do anything but sleep most of the rest of the day though, lol. I really gotta work on getting more sleep at night, only been sleeping 5-7 hours.

McLaughlin
08-05-2008, 07:27 PM
Kinda mad about deadlift today.... just being honest.

Also, left pec is kinda hurting, I pushed myself super hard on chest today.

I'm thinking I might switch workout to a different split... squat/dead/bench all in one day is getting to be a lot to handle and I think my performance isn't as good because of it. (would like feedback on that idea)

Anyways here's what things looked like today:
Squat:
135 x 5 x 1
155 x 5 x 1
185 x 5 x 2
190 x 5 x 2 - PR

Bench Press:
095 x 10 x 1
115 x 10 x 1
135 x 5 x 1
145 x 5 x 1 - PR

Deadlift:
I was pissed that I didn't do as well on this as I did Saturday, but I'd just set two new records on squat and bench... either way, that's why I'm thinking of switching the routine up a bit.
135 x 5 x 1
155 x 5 x 1
175 x 5 x 1
225 x 5 x 1
285 x 1 x 1 - PR but not x 5 so bleh
275 x 1 x 1
245 x 2 x 1

I felt so trashy after this, sure I did 1 x 285 but I couldn't do anything more than one or two after that... I usually do deads before bench, but not today.

Incline Lever Row:
90 x 5 x 5

Seated Straight Back Row:
100 x 5 x 3

Seated Calf Raises:
090 x 5 x 1
125 x 8 x 3

DB Flies:
25's x 8 x 3

DB Press (Flat):
40's x 8 x 1
50's x 8 x 1
50's x 5 x 1

~~~~~~~~~~~~~~

So it was after that last set of DB Press that I decided enough was enough. I didn't even have energy for dips at the end of this workout like I usually do.

By the time I got home I realized my left pec was hurting me, hopefully it goes away soon, I'll do military press and OH press instead of bench and flies on thursday, maybe that will help. Maybe I should specify.. it's not the pec so much as right where it connects to the shoulder...

Anyways, thanks for stopping by. I'm going to do some more research on 4 day splits and see what I can come up with. I wanted to keep this one for 8 weeks though... we'll see what happens.

McLaughlin
08-08-2008, 06:03 AM
This is me last night. Wasn't 100% happy with it, but did well on

deads. Other than that... whatever.

Squat:
135 x 5 x 1
155 x 5 x 1
185 x 5 x 3

Deadlift:
185 x 5 x 1
205 x 5 x 1
255 x 2 x 1
275 x 5 x 1
285 x 5 x 1 (New PR for doing 5 reps)

Standing Military Press:
065 x 6 x 1
095 x 5 x 1
105 x 5 x 1
105 x 1 x 1
095 x 2 x 1

Felt kinda weak on this, but did it after deads... so arms were pretty

tired.

Incline Lever Row:
100 x 5 x 3

Seated Straight Back Row:
100 x 5 x 3

Lat Pulldowns:
120 x 5 x 3

DB Press (OH):
25 x 5 x 1
30 x 5 x 1
35 x 5 x 1
40 x 5 x 2

Dips:
bw x 10 x 1
bw x 05 x 1

~~~~~~~~~~~~~~~~~~~~

Like I said, not 100% happy with this workout, but was feeling real worn out after hitting 285 for 5 on deads. I figure Saturday morning will go better overall for lifting, maybe shoot for 200 on squat or something. We'll see what happens I guess. I ditched the gloves and used a paper towel to wrap each side of the bar... it worked well and didn't tear my callouses too bad. Gotta figure a way to get some chalk up in there. Thanks for stopping by.

Twirl
08-09-2008, 10:46 AM
your DL numbers are awsome man, you're almost to your goal! keep it up!

McLaughlin
08-13-2008, 05:32 AM
your DL numbers are awsome man, you're almost to your goal! keep it up!

Thanks :D Take a look at my numbers for these two... I was trying hard on Saturday and then nailed it yesterday. But only for x 1.

Here's Saturday morning.. I had a friend with me who hadn't worked out for a while... so spent a lot of time explaining things to him, also there was a guy there that wanted to talk to us for like 20-30 minutes... kind of frustrating.

Squat:
135 x 5 x 1
155 x 5 x 1
175 x 5 x 1
185 x 5 x 3
200 x 4 x 1 (was really upset I didn't hit that last rep, had to sit down & let the safety bars grab it... weak)

Bench:
095 x 5 x 1
115 x 5 x 1
135 x 5 x 5
Feeling stagnant on bench, should really try that 30 day deal.

Deadlift:
185 x 5 x 1
225 x 5 x 1
275 x 5 x 1
300 - Got it up but couldn't get 100% locked out like I wanted.

Straight Back Seated Row:
100 x 5 x 3

Incline Lever Row:
100 x 5 x 3

Lat Pulldowns:
100 x 5 x 3

Seated Calves:
125 x 8 x 5

DB Flies:
30 x 8 x 3

DB Press:
50 x 5 x 5

Dips:
bw x 5 x 1

Overall this workout was decent I think... took longer than it should have, and was a little upset about not locking out that DL for 300.

Here's my workout for last night. I've pretty comfortably switched to Tuesday, Thursday, Saturday I think... we'll see if I keep it or switch back to Sat, Mon, Wed. Anyway... this workout felt good:
Squat:
135 x 5 x 1
155 x 5 x 1
175 x 5 x 1
200 x 5 x 3
This felt AWESOME, not sure why such a huge difference after last time, but man this was great.

Bench:
095 x 5 x 1
115 x 5 x 1
135 x 5 x 1
140 x 5 x 3
Decided it's time to force myself to do more weight, the problem is I'm scared, and find it hard to increase the weight for that reason.

Deadlift:
135 x 5 x 1
185 x 5 x 1
225 x 5 x 1
275 x 5 x 1
300 x 1 x 1 This rep went perfectly and felt awesome.
300 x - Got 2nd rep up but couldn't get 100% locked out like I wanted.

Straight Back Seated Row:
110 x 5 x 3

Incline Lever Row:
110 x 5 x 3

Seated Calves:
150 x 5 x 5

DB Flies:
30 x 8 x 3

DB Press:
50 x 8 x 2
50 x 7 x 1 (nearly dropped 8th rep on my face, decided it was enough for the day)

Dips:
bw x 1 x 1 (failed on 2, really wanted to try some dips, despite my fail with the db press, but doing this right after that just didn't help things)

~~~~~~~~~~~~~~~~~~~~~~~~~~~

Overall I was very happy with this workout, did 3 good working sets of 140 on bench, 3 good sets of 200 on squat (new record for me) and 1 good rep of 300 on deadlift, which is my goal, except I want to be able to x 5 it.

Thanks for stopping by, any feedback appreciated :hello:

McLaughlin
08-15-2008, 06:28 AM
****ty ****ty workout last night, I don't even want to talk about it really. I felt super tired and weak, and it ruined everything, didn't get through all my lifts, didn't even do as many sets as I wanted... first time ever I've had a REALLY bad workout. I think it's lack of sleep + eating poorly last few days while Grandmother was visiting... Any thoughts?

Started with bench:
95 x 8 x 1
115 x 8 x 1
135 x 5 x 3
135 x 4 x 1 (failed on 5 and had to rest bar on my chest, roll it down to my waist and then sit up and slide it off my lap onto the bench... was not happy)

After that I was really upset but figured I'd press on and moved to incline dumbell press.. managed to do 45's x 5 x 5

Went for Squats next, since that's what I usually start with and I love them, almost as much as deads.
135 x 5 x 1 - standard warmup, no big deal.
Wanted to bump it up a little more than usual though:
185 x 3 x 1 - felt totally worthless under this set, couldn't get 4 and ended up lowering the weight.
155 x 5 x 5 - Ended squats with this, I felt even more horrible at this point and ended the day with some dips:

3 sets of 10 dips and 1 set of 10 pushups ended my workout yesterday.

Overall this was the worst gym experience I've ever had and I don't really understand it... well I do, I'm thinking it's because of my lack of sleep and poor eating... but I never realized how much it would actually affect me. I asked the guy that runs the gym and he said maybe I was coming down with something but to give it a few days and see... all I know is it sucks ass and if it happens again I'm not sure what I'll do.

Never been so disgusted with myself.

philly08
08-17-2008, 11:01 AM
Hey man, tough going with that workout but you gotta remember that it happens to everyone, especially when your eating/sleeping has been subpar or when you've had some days off. Just take it as extra motivation to get everything back on track and kill it next time you're in the gym.

McLaughlin
08-18-2008, 08:53 AM
Hey man, tough going with that workout but you gotta remember that it happens to everyone, especially when your eating/sleeping has been subpar or when you've had some days off. Just take it as extra motivation to get everything back on track and kill it next time you're in the gym.

- Philly - Thanks for the encouragement man, I think like you said, pushing myself harder next time was a good idea, that's why I went for the 205 on squat. I'm really hoping to do even more next time.

~~

Worked out Saturday and got busy the rest of the weekend. Workout was much better than Thursday, but not 100%... Hopefully tonight will be better.

Squat:
135 x 5 x 1
155 x 5 x 1
175 x 5 x 1
200 x 5 x 2
205 x 5 x 1 (New PR)

Very happy about hitting 205 on squat, that almost made up for the rest of the workout being sub-par in my opinion...

Deadlift:
185 x 1 x 1
185 x 5 x 1
225 x 5 x 1
275 x 3 x 1

Really not feeling the deads that day... maybe due to lack of warm ups.

Incline Lever Row:
100 x 5 x 3

Seated Straight Back Row:
100 x 5 x 3

Lat Pulldowns:
120 x 8 x 3

~~

All in all a pretty weak workout except for the squats, but whatever. I wasn't thrilled about the idea of getting back on the bench after failing on Thursday so bad. Like I said above though, hopefully tonight will be better, or tomorrow... this is technically supposed to be my 2-day break (sunday/monday) from working out, but I really feel the urge to go and get a good workout in.

I'm strongly considering trying to put together some type of 4 day split so I can workout more often... not sure how to work it though since there's so many different options and I really like squatting 3 times a week.

McLaughlin
08-19-2008, 09:31 AM
Ended up deciding to stick to the schedule and wait until today to workout. The last week or so my diet has been really horrible, I think I may need some help setting something up. I'd have less problem sticking to a plan, but when there's 300 options and I only need to eat 5-6 times in a day.. it makes it difficult. Or maybe I'm just over-complicating the whole eating thing.

Any help or advice? I tracked fit-day for nearly a week, but that was back when I was eating good... was getting like 3,500 to 4,000 calories a day, but wasn't consistent in what I ate or how I got the calories.

Also was wondering if I should do less overall exercises in my workouts? Right now it's at 9, Dead, Squat, Bench, Incline Row, Seated Straight Back Row, Dumbell Press, Dumbell Flies, Calf Raises, Dips, sometimes Lats (so 9-10 depending) was wondering if I should narrow that down at all? Or mix different lifts in on different days?

Maybe I should pick an official program and stick to it... ?

McLaughlin
08-20-2008, 05:42 AM
Hey guys I worked out last night and it was real good. Which makes me happy, because I didn't want to have three horrible workouts in a row. Not that Saturday was 100% horrible... but it did suck pretty bad.

Squat:
135 x 5 x 1
155 x 5 x 1
185 x 5 x 1
205 x 5 x 3

Deadlift:
135 x 5 x 1
155 x 5 x 1
185 x 5 x 1
225 x 5 x 1
275 x 5 x 1

Bench Press:
095 x 5 x 1
115 x 5 x 1
135 x 5 x 3

Talked to a guy about bench yesterday, he suggested incline/decline dumbells to help me get my bench up. Also suggested I start taking some protein...

DB Incline Press:
40 x 10 x 3

DB Incline Flies:
20 x 8 x 3

~~~~~~~~~~~~~~~~~~~~

All in all this workout felt good, like I said. I've really got to get back on track with my eating and sleeping though.

I did find out the gym is hiring someone to work evenings 3 nights a week, that will score me a free membership so I'm thinking of talking to the guy about it.

Twirl
08-20-2008, 09:23 AM
your dl's and squats are coming along great, I don't understand why your bench isn't increasing like your other lifts....and I agree with the guy at your gym, adding db inclines helps with the stabilizers and lock-out (correct me if im wrong) but they have made my benching much more stabile and it's going up consistantly when I work-out consistantly. Maybe your stuck b/c your diet isn't supporting the extra muscle/work load you're doing, adding protein is a step in the right direction. Maybe you just need to eat more?

McLaughlin
08-20-2008, 09:52 AM
your dl's and squats are coming along great, I don't understand why your bench isn't increasing like your other lifts....and I agree with the guy at your gym, adding db inclines helps with the stabilizers and lock-out (correct me if im wrong) but they have made my benching much more stabile and it's going up consistantly when I work-out consistantly. Maybe your stuck b/c your diet isn't supporting the extra muscle/work load you're doing, adding protein is a step in the right direction. Maybe you just need to eat more?

I'm thinking that may be the case (needing to eat more) I also think protein will help, as well as doing incline dumbells.

I really don't understand it either to be honest, in 7 weeks I've gone up 30lbs on bench but only been able to do 145 once, so it's more like 25, but only done 140 a couple times, so it's like I'm stuck at 135... it's really frustrating to me since my dead/squat have shot up so much. I know bench is supposed to come along more slowly, but this is ridiculous. I think I'll by some protein this weekend (payday = friday) and see how that works for me over the next couple of weeks. As well as adding the incline db presses and such.

McLaughlin
08-21-2008, 06:27 PM
Workout changed due to a thread I started asking for help with it.
Squat:
135 x 5 x 1
155 x 5 x 1
185 x 5 x 1
205 x 5 x 3
These felt good, but not good enough to increase weight.
Deadlift:
135 x 5 x 1
185 x 5 x 1
225 x 5 x 1
295 x 1 x 2
Heh, did 295 once... twice. If that makes sense lol.
Deadlift around this weight is just super hard for me,
not sure if I should do more warm ups to try and get
ready to move up or what... but I love them.
OH Press:
Isn't this the same as military press? I think I got confused somewhere...
065 x 5 x 1
095 x 5 x 1
110 x 4 x 1 (never did this weight & hurt my back a little trying to force 5... totally failed though)
Pull-Ups
BW x 4 x 3
This is the most I've done since high school... I was very proud of myself... lol.

Rather than traditional cardio I decided to jump the rope.
75 x 2
20 x 1 Left foot
20 x 1 Right foot
~~~~~~~~~~~

And that was it. Felt a little weird only doing a few lifts... but I'm going to stick with it and see how things go.

Thanks for stopping by and as always, feedback is appreciated.

Bendthe Bar
08-22-2008, 06:46 AM
Good choice MC.

You should be able to go balls out with this. You will be crawling our of the gym in no time. :)

Nice one!

McLaughlin
08-22-2008, 07:03 AM
Thanks man, yeah I see what you mean, by focusing on less lifts I can put more effort into each one. This should be very good.

I did the Pull ups first though, because I wasn't sure I'd be able to after the deads and ohp.

McLaughlin
08-23-2008, 09:36 AM
This morning workout:
Squat:
135 x 5 x 1
155 x 5 x 1
175 x 5 x 1
210 x 5 x 1 (PR)
210 x 3 x 1
210 x 3 x 1
185 x 3 x 1

Had wanted to get more sets of 210 in but couldn't get more than 3 safely. I've been reading a lot about squats lately and was playing with my form today, trying to pay closer attention to it.

Bench:
095 x 5 x 1
115 x 5 x 1
145 x 5 x 1
145 x 5 x 1

Only 2 heavy sets, but I haven't done 145 in a long time (since I set my PR there) So I was real happy to do that weight again. Maybe I'll feel confident enough on Tuesday to try for 150, but we'll see. I'm really honestly scared of bench and I don't know why. It makes me feel really weak.

Bent Row:
Not sure on form for these... so this might have been laughable if any of you could have seen them... but I tried hard!
85 x 5 x 1
85 x 5 x 1
95 x 5 x 1

Dips:
bw x 10 x 1
bw x 10 x 1

Decline Sit-ups:
bw x 20 x 1
bw x 20 x 1
bw x 20 x 1

Seated Calves:
90 x 15 x 1
90 x 15 x 1
90 x 15 x 1

Mixed in some Jumprope for cardio:
2 feet x 50 x 4
L foot x 25 x 2
R foot x 25 x 2

~~~

Felt pretty spent after this workout, but came into it pretty tired for some reason. I think it's my diet, because I've been sleeping more than ever before. I gotta work on eating better pre workout and pre sleep.

I made a shake after workout today... 2 huge scoops p-butter, 1/2 cup or 1 cup yogurt (didn't measure, just poured) 1-2 cups milk, and a plum. I know it sounds gross.. and it kinda is... but it's good for me, so w/e. (I'm the guy that eats p-butter + tuna sandwich, so whatever).

Tips advice please. Maybe some food ideas for someone that doesn't want to cook.

Thanks.

McLaughlin
08-26-2008, 06:38 PM
Here's today's workout, pretty happy with it.
Squat:
135 x 5 x 1
155 x 5 x 1
185 x 5 x 1
210 x 5 x 1
210 x 4 x 1
210 x 5 x 1
Effing leg press is right next to the squat rack I used today and when taking weight off after my last set I bashed my elbow pretty hard, made it hurt to bend it at all... that was pretty annoying and caused my bench to suffer. (Not that my bench is that great, but it was even less today for that reason)

Bench:
095 x 5 x 1
115 x 5 x 1
135 x 5 x 1
135 x 5 x 1
145 x 4 x 1

Bent Row:
I think my form is messed up on this, I really don't understand it very well.
65 x 5 x 1
85 x 5 x 1
85 x 5 x 1
95 x 5 x 1

Seated Calves:
100 x 15 x 1
100 x 15 x 1
100 x 15 x 1

Hypers:
bw x 12 x 1
bw x 12 x 1
bw x 12 x 1

Abs (Suspended leg raises):
bw x 12 x 1
bw x 12 x 1
bw x 12 x 1
bw x 12 x 1
bw x 12 x 1

Jumprope:
two feet x 300
one foot x 75 L
one foot x 75 R

~~

Overall not too bad I think. It's impressive to me how I can get just as tired/worn out doing less lifts overall. I would like to gain more confidence in my bench and bent row though, since I do them 2 out of every 3 workouts. Been working on squat form last two workouts, making sure I'm pushing from the heels and all that. It's surprising the difference it makes when I pay attention to it. I love squatting, I love deadlift... that's about it. I get real frustrated with other lifts when I'm not confident in my form or I'm not lifting as much as I think I should be able to.

Thanks for stopping by.

McLaughlin
08-28-2008, 05:09 PM
Workout for today, deadlifts sucked ass for no good reason... although I didn't sleep much last night and didn't eat much today... so that's probably two good reasons right there.

Squat:
135 x 5 x 1
155 x 5 x 1
185 x 5 x 1
205 x 5 x 1
210 x 5 x 1
210 x 5 x 1
Never did two full sets of 210 before so I was proud of that. Shooting for 215 on Saturday. My back has been sore lately though so that's been giving me caution.

DeadLift:
These blew today.. I don't know wtf was up other than what I mentioned above & my back hurting a lot lately.
155 x 5 x 1
185 x 5 x 1
225 x 5 x 1
275 x 1 x 1
Couldn't even get a 2nd rep of 275... felt like trash.

Pull-ups:
BW x 4 x 1
BW x 4 x 1
BW x 4 x 1

OH Press:
065 x 5 x 1
095 x 5 x 1
095 x 5 x 1
095 x 5 x 1
100 x 5 x 1
Realized that last workout I totally shorted these by only doing three sets... donno wtf happened there.

Jumprope:
two feet x 75 x 6 (450 jumps, up from 300)
left foot x 50 x 1
right foot x 50 x 1

~~~~~~~~~~

Not 100% happy with workout, but I rarely am lately, I was happy with squat and ohp though.

I really need to get my diet under control, I've started a thread asking for advice here: http://www.wannabebigforums.com/showthread.php?p=1990447#post1990447

Any tips/comments on the workout also appreciated.

McLaughlin
08-30-2008, 06:58 AM
This morning workout:
Squat:
135 x 5 x 1
155 x 5 x 1
185 x 5 x 1
205 x 5 x 3
Back has been real sore lately and wanted to take it a little easy. + Ate some expired protein and was feeling sick... definitely threw it away when I got home just now...

Bench:
095 x 5 x 1
115 x 5 x 1
135 x 5 x 4
Bench is whatever.

Bent Row:
65 x 5 x 1
85 x 5 x 5
Tried better form after watching videos. I still don't think I got it right. Are there any workouts that could get the same effect for me without losing any of the benefits of bent rows? Even if I had to do two lifts to make up for it I wouldn't mind so much.

Dips:
bw x 10 x 2
These really wear me out... sets of 10 are brutal for me.

Decline Sit-ups:
bw x 15 x 3
Wussed out on situps, only did 45 total instead of 60 like last week. My abs have been SUPER sore though since doing ab work... (imagine that right?) Hopefully next week will be better. I know it will be actually, because I won't eat any expired protein before hand.

Seated Calves:
100 x 15 x 3
I like these, they're quick and easy.

Mixed in some Jumprope for cardio, nothing big like on other days, like 125 jumps or so, really wasn't feeling it today.

~~~
Felt weak as hell for this workout. I know I keep blaming the protein and who knows, maybe that's not it... but I do know that when I didn't take it, every other time, I've been fine.

Well any feedback greatly appreciated, would like to hear opinions on bent rows, also maybe some suggestions to help with abs, so they're not sore all the time.

Thanks!

Twirl
08-30-2008, 02:39 PM
Maybe a wider stance on the bent rows would help. Take a video so we can see the form. As far as military and oh press, I hope some1 else clears this up for us as well. I think the military is seated and the oh is standing? I dunno. It's a good question. Your DL and squats numbers are still awsome man. With your pull ups, if I can recommend if you're not already doing it, after you get your max reps jump back up to position and either do holds or negatives and add a few reps. The extra stimulation should help you get over that hump with more reps with those and your rows. (Possibly, some1 more qualified should enter about now)

McLaughlin
09-02-2008, 10:37 AM
Maybe a wider stance on the bent rows would help. Take a video so we can see the form. As far as military and oh press, I hope some1 else clears this up for us as well. I think the military is seated and the oh is standing? I dunno. It's a good question. Your DL and squats numbers are still awsome man. With your pull ups, if I can recommend if you're not already doing it, after you get your max reps jump back up to position and either do holds or negatives and add a few reps. The extra stimulation should help you get over that hump with more reps with those and your rows. (Possibly, some1 more qualified should enter about now)

Thanks for the advice and such. I'll definitely try these things.

As for OH vs Mili... I learned through another thread that military is when your feet are together, and OH is when they're apart. Other than that you can do "seated OH press" but not sure if foot position matters while sitting. Standing is much better for you anyway though so I don't bother with the seated ones.

Going to the gym tonight, hopefully I'll be in good shape to hit some good numbers, workouts haven't been great lately.

McLaughlin
09-03-2008, 04:21 AM
Ended up not going to the gym last night, tired from 3 day weekend with the gf and a long day yesterday (3 hour drive from her house to work, then work for 8 hours) Looking back at it... it's a lame excuse, but I figured I may be more rested/energized today. Also I can workout Wed, Fri, Sun this week, and be back on track next week for Tues, Thurs, Sat. So not a HUGE deal really.

McLaughlin
09-03-2008, 04:20 PM
First workout in a while that I'm 100% happy with :D
Squat:
135 x 5 x 1
155 x 5 x 1
185 x 5 x 1
215 x 5 x 3 (this was new PR but I still felt awesome... so....)
225 x 5 x 1 (new PR! 215 just wasn't going to cut it... heh :D)
Bench:
095 x 5 x 1
115 x 5 x 1
135 x 5 x 1
Wanted to try incline, so switched to that:
095 x 5 x 1
115 x 5 x 3
This was harder than I thought it would be. But I'm told it will help my flat bench, so I was happy.
Bent Rows:
065 x 8 x 1
085 x 5 x 1
095 x 5 x 3
One day I'll get videos of my form on this and other lifts... but until then, I'm 80% satisfied with my form from today.
Hypers:
bw x 15 x 3
Abs (suspended leg raise)
bw x 12 x 4
Seated Calves:
100 x 15 x 3

Jumped some rope today, but I messed it all up every 7-10 jumps or so... too irritated to do more. Thinking of doing extra rope work on off days... we'll see.

Like I said... I'm happy with this workout, 225 squat is huge. I hope Friday goes this well with squat/dead... it'd be awesome to break two records this week :D

Thanks for stopping!

Bendthe Bar
09-04-2008, 03:36 PM
Doing great Will!

Stick with the rows. They are tough because theyre good. Keep your ass and chest pushed out and you will find the groove.

McLaughlin
09-05-2008, 10:14 PM
So I decided tonight what the problem is... WEAK ASS UPPER BODY. My squats are awesome, but everything else just seems to blow.

Squat:
135 x 5 x 1
155 x 5 x 1
185 x 5 x 1
205 x 5 x 1
225 x 5 x 3 (may go for higher weight on sunday)
Deadlift
This has sucked ass lately... both before I switched and now... not sure what to do about it, maybe more reps at lower weights?
Was going to do 1 rep all the way up to 300 and beyond if I could...
135 x 1
185 x 1
225 x 1
275 x 1
285 x 1
275 x 1
295 x 1 (Not bad, but all this was x 1 so whatever, I'm becoming disappointed with my deads lately)
OHP
65 x 6 x 1
95 x 5 x 1
105 x 5 x 1
105 x 4 x 1
105 x 5 x 1 (came back and finished with a full set of 5)


Managed 1 set of 4 almost decent pull ups. Failed on a bunch of others, did a couple sets of 1 rep. This is why I think my upper body sucks so much ass.

At the end of this workout I did a set of 5 curls just to **** around and a set of 5 ohp with dumbells.

I'm really not sure what to do to get my bench, ohp, pull ups, and deadlift up. My squats are the only thing I'm happy with lately.

I'm toying with the idea that maybe I Just need more reps on each type of lift, to get my body more used to them. like, 3-4 warm up sets and 5 working sets or something.... I really don't know. Sometimes I think I'm over analyzing, but other times I feel like I need to do something differently so I can be more satisfied overall with my lifting...

Did any of that make sense? It's late, I'm tired.

oh & thanks for the advice on the bent rows, I'm going to keep at it.

McLaughlin
09-05-2008, 10:16 PM
I think it's like this...

Squats - 35 total reps
Deads - 7 total reps
OHP - 25 total reps

I think what I need to do is more overall reps with the other lifts, even if it's at lower weights than what I want.
Squats are the only thing I've done 30-35 reps with all the time, vs everything else at much lower total rep counts...

is there something to that or am I just tired and seeing things that aren't there?

McLaughlin
09-07-2008, 07:55 AM
Going to the gym today, got kind of a new plan...

Thinking to do:
Squats - x 4 warm up (20 reps) and x 3 working (15 reps)
Bench - x 2 warm up (10 reps) and x 3 working (15 reps)
Incline Bench - x 2 warm up (10 reps) and x 3 working (15 reps)
Bent Rows - x 2 warm up (10 reps) and x 3 working (15 reps)

So totals being 35 reps for squats, 50 for the two types of bench, and 25 for my rows, since arms will already be worked on bench.
Going to try and do more than 2 x 10 x bw on dips, or maybe add some weight, I'm still nervous about that because I've not used a weighted dip belt in a long time. Also was thinking to maybe do some weighted sit-ups... like holding a 25lb or something while doing them.

Does this seem like a good idea or am I reading too much into it with rep counting and everything?

McLaughlin
09-07-2008, 02:39 PM
Today:
Squat:
135 x 5 x 1
155 x 5 x 1
185 x 5 x 1
205 x 5 x 1
225 x 5 x 2
235 x 5 x 1 (NEW PR)
Flat Bench:
095 x 5 x 1
115 x 5 x 1
135 x 5 x 2
150 x 5 x 1 (NEW PR)
Incline Bench:
095 x 5 x 1
115 x 5 x 2
125 x 5 x 4 (failed on fifth rep, had to roll bar down my chest to my lap because I didn't raise the safety catchers.)
Bent Rows:
065 x 5 x 1
085 x 5 x 1
095 x 5 x 2
105 x 5 x 1 (New PR)
Seated Calves:
110 x 15 x 3
Dips:
bw x 7 x 4 (more total than other workouts)
Sit ups:
bw x 15 x 4 (didn't add weight today, situps hurt my lower back and make my abs sore... it's frustrating)

Good workout.

McLaughlin
09-09-2008, 11:18 AM
Going to the gym tonight after work.

Goals:
Squat 235 x 5 x 2
Bench 150 x 5 x 2
Inc Bench 125 x 5 x 1 (no fails)
Pull-ups bw x 4 x 1 (being able to do one set would be improvement over last time)

Talked to a friend who hasn't seen me since before I started working out and she was impressed, thought I was noticeably bigger. I was very pleased.

I'll post the workout later or tomorrow.

McLaughlin
09-09-2008, 05:55 PM
Awesome workout!
Squat:
135 x 5 x 1
155 x 5 x 1
185 x 5 x 1
205 x 5 x 1
225 x 5 x 1
235 x 5 x 2 (rocked that goal)
Bench:
095 x 6 x 1
115 x 6 x 1
135 x 6 x 1
150 x 5 x 1
150 x 4 x 1
Was upset at getting 4, but then came back for
150 x 5 x 1
Totally rocked my bench goal too, was so happy. Guess it's a huge difference having a spotter on bench. Also in general I allowed myself less rest time between sets today and that seemed to help.
Bent Rows:
085 x 5 x 2
095 x 5 x 2
105 x 5 x 1 (couldn't remember if I did a 2nd set or not, but was happy anyway because I think I am finally getting the form)
Seated Calves:
115 x 15 x 3
DB Incline Flies: (Did these instead of incline bench)
20 x 8 x 1
25 x 8 x 2
Hyperextensions:
Used a 25lb today for 2 sets of 10.
bw+25 x 10 x 2

Threw in bw x 5 x 2 on dips and called it a day.

Twirl
09-09-2008, 07:35 PM
Dammit man, even when I come in here to gloat that I'm leaving you behind, you best me in squats like always lol. Notice my new DL's??? Got myself a new goal =). It's crazy that your squats and dl's are so high but your bp is still low. When it comes to your pull ups, do negatives and holds to get over that slump your in. And do jump assists too. Your bent rows should help that too.

McLaughlin
09-09-2008, 09:29 PM
Thanks for the tips man (= even if you were coming here to gloat :P

My bench is up to 150, which to me is a pretty big deal. Only 25 lbs from body weight.

Your DL's are awesome. Mine have gone down since I started this new routine, going to try and figure out some way to get them back up there though. I want 300 x 5 bad. I want 315 x 5 more though since it's "3 plates".

Squats are my favorites, that's for sure. You're about to match me on them, sitting at 225 like you are. I want to hit 250 this weekend but not sure if I'll make it.

Thanks for posting man, it's good to know someone besides me reads this (=

Twirl
09-10-2008, 06:15 AM
i know how you feel, I feel the echos in my journal when I make posts lol. 250 would be awsome for you this weekend. I'll keep an eye out, I'm going to try and get 235 today for my sets to see if I can keep up.

scrawnybastard
09-10-2008, 04:15 PM
Way to go. But 5-7 165 doesn't seem so horribly scrawny at all.

McLaughlin
09-10-2008, 06:40 PM
i know how you feel, I feel the echos in my journal when I make posts lol. 250 would be awsome for you this weekend. I'll keep an eye out, I'm going to try and get 235 today for my sets to see if I can keep up.

I chuckled at that bit about "echos" you're right though.


Way to go. But 5-7 165 doesn't seem so horribly scrawny at all.

Never mentioned horrible scrawny, just scrawny... I guess it's all how you look at it. There's always going to be bigger guys, so compared to someone I'll always be scrawny.

Thanks though.

McLaughlin
09-12-2008, 03:00 PM
Ugh... was sick like a dog yesterday and ended up not getting out of bed after getting home from work. (almost didn't make it through the day at work).

Feeling a bit better today (about 80% better) but now my shoulder hurts real bad if I move my arm too much. So I'm a bit worried about hurting it more if I lift today, especially since it's supposed to be dead, ohp and pull up day.

McLaughlin
09-16-2008, 04:13 AM
So I ended up not going to the gym all weekend, spent time with the gf & her family (her mom's b-day celebrations) and whatnot. Figured a few days of rest never hurt anyone... or maybe it does... hopefully I don't suck tonight.

Decided to get back into the Tuesday, Thursday, Saturday routine again. Starting Strength should be here tomorrow or thursday, so I'm pretty damn excited to finally read it.

McLaughlin
09-16-2008, 04:13 PM
Squat:
135 x 5
185 x 5
225 x 5
250 x 5 (NEW PR)
250 x 2
235 x 5

Dead:
135 x 5
185 x 10
235 x 5
275 x 2

Bench:
115 x 5
115 x 5
135 x 5
135 x 5
150 x 5

Dips:
bw x 7
bw x 5

Took it easy coming back to the gym. PR on squat felt awesome. Also was glad to hit 150 again on bench. Deadlift still sucks ass and squat is passing it.

Just got my copy of starting strength today... let the reading begin (=

McLaughlin
09-18-2008, 06:06 PM
changed things up... did deadlift first and ****ed myself on squats

deadlift:
135 x 6
185 x 6
235 x 6
255 x 6 <-- Felt good about this, highest I've done in a while

squat:
135 x 6
185 x 6
205 x 5 x 2


I sucked so much ass on squats today I didn't know what to do... so I hit upper body some more and went to watch brother's soccer game. Saturday I'll do squats first and go for 250 x 5 x 3

OHP:
bar x 6
65 x 6
95 x 5 x 2
105 x 5
105 x 4

Felt good about this today, wish I'd got that 2nd set of 5 on 105lbs

Lat Pulldowns:
100 x 8
120 x 10
140 x 8

DB Flies:
25's x 8 x 3

Bent Rows:
65 x 8
95 x 5 x 2


Overall not bad workout I guess, pretty upset about squats, but w/e... that's what I get for doing the deadlifts first.

McLaughlin
09-20-2008, 08:16 AM
So... parents need help today clearing out the remains of a wall, and tearing out the carpet in the basement, so my workout will be pushed back to tomorrow morning...

Really hoping to hit some good numbers tomorrow then...

Want to see this:
squat 250 x 5 x 3
bench 155 x 5 x 2 or 3
dead 245 x 5 or better

We'll see what happens.

I know the last two workouts + this one will be ****ed up compared to the routine I was on, but I really wanted to work deads back into my workouts, so I'm going to try and figure something out for next Tuesday. We'll see what happens. Any thoughts or feedback appreciated :D

McLaughlin
09-21-2008, 04:24 PM
GYM DAY
~~~~~~
Squats:
135 x 5
185 x 5
205 x 5
225 x 5
245 x 5
250 x 1
Had to take a dump at this point... didn't want to **** my pants...
Came back with:
185 x 3
225 x 2
Totally threw my groove off... ****ing worthless squats today.

Deadlift:
Took out my aggression here since I was pissed about squats:
135 x 6
205 x 6
275 x 2
205 x 5 x 2
225 x 5 x 2
245 x 5 x 2
A lot of volume, not really very high numbers. I've got to get back on a routine, I'm in some ****ed up rut the last 2 weeks.

Did one of those where you lift bar, jump and end up with it in the front squat position... 1 rep of 135. Was pretty cool.

Seated Calf Raises:
115 x 15 x 3
These are whatever.. not even sure if they're helping.

Bench Press:
Was feeling pretty toasted after those deads, but wanted to do some benching:
bar x 12
095 x 8
115 x 8

15 decline sit ups
10 decline sit ups + 25lb weight

~~~~~~~~~~~~~~~~~~~~~~~~~~~~

That's it for today.. not horrible but certainly not my best. I really need to get on track with a consistent diet and a consistent routine.

Been thinking of doing something like this:
T - Squat (go for high numbers) Deadlift (go for reps) Bench
T - Deadlift (go for high numbers) Squat (go for reps) OHP
S - Squat (go for high numbers) Deadlift (go for reps) Bench

then the following week do:
T - Deadlift (go for high numbers) Squat (go for reps) OHP
T - Squat (go for high numbers) Deadlift (go for reps) Bench
S - Deadlift (go for high numbers) Squat (go for reps) OHP

Mixing Calves and Abs in Tuesday and Saturday with those routines...

Any thoughts on how that might work are appreciated.

Also any help planning some type of diet would be cool. I get up between 4:30 and 5am and then work 6-2:30. So my first 3-4 meals would be at work.

McLaughlin
09-24-2008, 04:08 PM
So since I recently decided I hate bench... I skipped it today.

Squat:
Been reading SS and learning more and more about form... really focused on that today:
135 x 10 x 1
185 x 5 x 2
205 x 5 x 2
225 x 5 x 2
205 x 5 x 2

50 total reps of form-practicing goodness. Was a little weak form-wise on my 225's... but I'm glad to know that now so I can work on it more.

Deadlift:
135 x 10 x 1
185 x 5 x 2
205 x 5 x 2
235 x 5 x 2
205 x 5 x 2

50 reps here too, been alternating my grip now on deads, not sure if it matters, but I've been doing it.

Seated Calves:
115 x 15 x 4

DB Flies:
25's x 8 x 3

Felt beaten up after this workout, like I was going to puke & pass out all at the same time...

Got home & had a pint of milk & a can of tuna. Will be having chicken alfredo later for dinner. Should end the day with around 3500 calories. (was at 2500 before milk + tuna, so figure 300 for the pint, 300 more for dinner's milk, + 70 for tuna is 670, so even if dinner is 330 calories I'll be at 3500 for the day... that's not too bad I don't think.)

Here's what I ate to get to those numbers:
2 x wheat bagels
4 x tbsp peanut butter (1 per half of bagel)
2 x serving cup yogurt (yoplait was on sale for 50 cents each)
2 x servings deluxe mixed nuts (no peanuts)
2 x quarts (1/2 gallon) of whole milk
1 x double cheeseburger (mcdonalds)
1 x can of tuna fish
1 x heaping plate of home-made chicken alfredo

I feel pretty good about this, except for overall protein. I'm really looking forward to getting that protein I ordered on amazon.... it'll be an easy +75g protein each day, which should put me up around 175 or so, which is 1 per lb of bw.... if I need more... well I'll have to figure something out.

Edit:
Just finished up my fit-day for yesterday and found I had 200g protein... I don't know how that happened, but I can't argue with the math... maybe I don't need as many protein shakes as I thought.. lol. 3700 calories too I think in the end. I'm already up around 2700 for today, or will be in 2 hours (after lunch) so that's pretty cool.

Twirl
09-25-2008, 10:03 AM
Wow, you're eating like a horse man. Keep it up. As far as bench goes, why do you do so many reps? Do you do any push ups throughout the week? Switch incline BP for the flys and see how that treats you.

McLaughlin
09-25-2008, 12:18 PM
Wow, you're eating like a horse man. Keep it up. As far as bench goes, why do you do so many reps? Do you do any push ups throughout the week? Switch incline BP for the flys and see how that treats you.

Thanks for the reply.

Yea, I've really been working hard on my "consistent diet" plan, things are going well so far, but it's only been 1.5 days (today = .5). I'll keep posting food and such though to see if there's a noticeable correlation between eating more and lifting.

As for bench... I don't really do much for lifts on bench to be honest... I went for 50 reps of squat and dead yesterday because I love them, and wanted to work on form for squats. Also in part to make up for skipping bench.

Don't usually do push ups ever actually... should I start? I also skip pull-ups now because I got sick of only being able to do 1 or 2. I'll try to get into incline bench and see if that helps, it just feels really awkward.

McLaughlin
09-26-2008, 03:41 PM
Today's workout was... good.
Squat:
135 x 5 x 1
185 x 5 x 1
205 x 5 x 1
225 x 5 x 1
245 x 2 x 1
245 x 3 x 2
Figured I'd go for broke and try for 245 with my "new and improved form" after reading more in starting strength. Was glad to pound out as many as I did, but will be expecting more next time around.

Flat Bench:
095 x 5 x 1
115 x 5 x 1
135 x 5 x 1
155 x 5 x 1 (NEW PR!!! ZOMG I was so happy)
155 x 4 x 2 (Could have got 5 each time with a spotter, but didn't want to fail and have that sitting on my ribs... what a ****ing cop-out I know, but whatever, I'll rock it next time)

Incline Bench:
bar x 10 x 2
095 x 5 x 2
115 x 4 x 2
Missed the right hook on rep 4 and hurt my wrist forcing it back up into place... that sucked.

Dips:
bw x 7 x 2
Sharp pains in my triceps while doing these, didn't enjoy that, so I stopped after 2 sets. (That and I was worn out like crazy)

Lat Pulldown:
100 x 16 x 1
120 x 5 x 2

OHP: (don't know why I even tried this, I was so tired..)
095 x 2 x 2

That's it for today. Was really happy with my squats and bench (almost NEVER happy with bench, so that was a strange feeling) Planning to hit Deadlift pretty hard on Sunday and go for more on the 245 for squats. Will do OHP instead of bench then as well.

Official weigh in today was 178 for that bulking contest, I'll be getting pictures sometime this weekend.

McLaughlin
09-28-2008, 08:09 AM
Workout was mediocre... Went for 1 rep max on deadlift, and then tried to do the lift where you pull bar & jump and it's in front squat, then jump again and get it into overhead position... Clean and Press? I'm not good at the names of some things. Either way, after those, everything sucked.

Deadlift:
135 x 5 x 1
185 x 5 x 1
235 x 2 x 1
285 x 1 x 1
295 x 1 x 1
305 x 1 x 1 (New PR for 1 Rep)
315 x fail x 2 (tried twice and couldn't get it more than 1/2 way)
310 x fail x 1 (dropped it down 5lbs to see if that would make a difference... it didn't, I was spent by that point)

Clean & Press? Not sure, I picked bar up & jumped & got it into front squat then jumped & got it up over head...
95 x 10
These f-ers wore me out hard after getting done with deads, everything else ended up being real weak.

Tried to do an OH squat with the 95 after my last one, and failed at the bottom, bar fell and hit the top of my knee pretty hard... oh well, lesson learned.

Everything else was really weak today:
Squats: (Normally my favorite, I just couldn't do it today after those deads)
135 x 5 x 1
185 x 5 x 1
Tried for 225 and wasn't feeling it at all.

Bench:
95 x 12 x 1
145 x 5 x 1

Seated Calves:
125 x 15 x 3

Incline Rows:
100 x 8 x 3

Seated Rows:
100 x 8 x 2

Lat Pulldowns:
100 x 5 x 1
120 x 5 x 1
140 x 5 x 1


Overall not a terrible workout I guess, I found my 1RM for deadlift, which is cool. I'm thinking Tuesday I'll hit the squats hard to make up for today, either by doing high reps or by going for 1RM on those.... Actually 1RM might be good because I want to find that for each lift so I can more accurately set up my working sets and such based on percentages. I want to get ready for this competition in 3 days... (oct1-feb1 bulktime!!)

In other news...
Working on getting equipment to set up a home-gym. Got about $800 to spend, so I'm searching the craigslist and whatnot trying to find a deal. Was going to buy new from NY Barbell or a similar place, but it seems like to get everything I want I'll either need to buy used or spend 2-3,000 dollars.

So yea, updates to come, I really like the sound of "303 Barbell" (using my address like some of the other guys on this site)

Twirl
09-29-2008, 10:45 AM
Your numbers are awsome will, keep it up man. For 800 or so you should be able to get a nice set-up just have to stay patient and wait for something good to come along. Still have yet to get back in the gym myself but it's coming soon, as far as a goal, I would like to hit 225 or so by Feb 1. I dunno 30lbs 4 months doesn't sound that difficult really. We'll see, i'm about to make my big bulk order from ALN to get started. Can't wait to see pics of the gym you put together.

McLaughlin
09-29-2008, 09:24 PM
Hey man thanks for the reply and the encouragement! I just posted my pics in the contest thread, as well started a progress thread in the member pics section. I think I've made some pretty decent gains in 3 months.

Also great news about the gym... check this stuff out:
http://minneapolis.craigslist.org/spo/857565455.html
http://minneapolis.craigslist.org/spo/855697134.html

Emailed both, the bottom one already replied and is firm on price, but I expected that. Waiting reply from the squat rack guy, but man, for $550 that'd be a hell of a deal. I'm sooooo excited.

Twirl
09-30-2008, 06:54 AM
Yea that first one seems like a hell of a deal, I'm sure some1 else in your area is probably trying to get rid of some weights. The guy on the bottom one is only asking 400 now. Sure he would take a lot less for pickup too. I would want a better look at both really but at first glance I go with my basic instinct of a straight cage. Add some weights and a bench and off you go, plus you have something to do pull ups on. Then you can add bands for DE days and plus it looks medievil lol. Keep me posted on what you decide to go with man. Make yourself a little 303 dungeon.

McLaughlin
10-01-2008, 07:01 AM
Excited to get back into the gym today. Going to pay $40 to use it for another month while I get mine set up, that way I can avoid contracts. I always hate my 2-day rest periods... feels lazy. Not 100% sure what I'll go with today for lifting... I really want to get back on a fixed routine, I've been all ****ed up lately and not very consistent.

Part of me wants to max on squats, and bench too... so I can figure out a percentage based rep scheme... (I hear that works well anyway).
Another part of me wants to try Rippetoes and stick to it for more than a week or two...
Some days I want to go on a 4 day upper/lower split...

Ugh, this is ridiculous. But I felt like it's ok to rant here, since it's my journal and all.

I really hope this bulk season goes well for me. I under estimated how much work it actually is to eat so many calories in a day... But I've been doing good for about a week now, so I'm pretty happy with that. Eating a lot of bagels, peanut butter, yogurt, and about 1/2 gallon of whole milk each day, plus lots of other things. Trying to keep the bulk relatively clean, but not opposed to getting a double cheeseburger or two here and there... maybe once a week or once every 2 weeks.

Frozen pizza's (jacks) are pretty awesome... 1200 calories. (That + my 1/2 gallon of milk is 2400 calories alone, + all the other stuff I eat). I'm thinking of more and more ideas for ways to mix up my new protein so it doesn't all go to waste. Problem is it doesn't mix worth a ****, so I'll have to use the blender a lot more... (rather than just stirring in a cup). A shaker cup might help, but I don't have one, and with a blender I can add things like Ice Cream, Peanut Butter, bananas and yogurt.

I'm really enjoying the fact that I'm on a bulk, since I can just eat and eat without worrying about it. Not too sure how well the cut will go come spring, I don't like cardio and I may have troubles eating less by then once I'm so used to eating whatever I want x 2. Although another part of me thinks it'll be ok because I love focusing on numbers & such, so counting calories and planning exact meals and things might work well for me that way. I've been kicking around the idea of getting some Opticen from ALN... still trying to talk myself into the $45 for it. And also trying to figure out how much I'll need if I want one after every workout throughout this bulking period.... We'll see what happens.

Registering my truck for winter use sometime this week so I can get it ready for winter and also so I can pick up my gym equipment. I have a car and truck so I can save gas in summer, and be safe in winter. Also nice to have the truck around to pull/haul stuff. I'm REALLY excited at the idea of setting up a home gym. I'll be working out like crazy all winter, and I think I'll be able to get my dad into it... he used to be really ripped, but gained lots of weight over the last 15 years... He's like 6'0 268 right now... I'd like to help him get into this with me and lose like 40 or 50 lbs... or trade the gut for muscle... we'll see what happens. Also trying to get my brother into it as well, he's 14 and I think it's time for him to start lifting...

Ok so now that anyone reading this knows more about me than they ever wanted to I'll end this rant... I just had to unload. I don't get to talk much at work due to the nature of my job... and last night I didn't really have a chance to talk to anyone that much, so I'm feeling extra talkative today.

Oh and if you're reading this you should goto member picture section and comment on my progress pictures, getting close to 60 views with no replies... I don't even care if it's a mean comment, or something to say, "you haven't really gained at all ****er" you know? I just want some feedback.

*sigh*

Have a good one.

McLaughlin
10-01-2008, 04:55 PM
First day of bulk workout:
Squat:
135 x 5 x 1
185 x 5 x 1
225 x 5 x 3
245 x 5 x 1
Bench:
095 x 5 x 1
115 x 5 x 1
145 x 5 x 3
155 x 4 x 1
HangClean:
095 x 7 x 2
095 x 5 x 1
OHP:
075 x 8 x 1
085 x 8 x 1
085 x 5 x 1

~~

Should have done abs and calves today, but oh well, I'll do them next time.

Wanted 155 x 5 on bench real bad but couldn't do it safely and didn't want to drop the bar on myself.

Those hang cleans are a lot tougher than I ever thought. Didn't go overhead this time, just up to front squat position.

OHP was weak today, but I wanted to get some in anyway.

Sorry to anyone that read that long rant above this post.

Twirl
10-02-2008, 02:59 PM
Yea man hang clings are the ****, killer trap work-out. Don't worry I'm still watching lol, I dunno why but I feel like I have a personal race with you for some reason. I have yet to get back to the gym in a week to two weeks almost and watching your squats and dl progress is killing me lol. It's awsome that our lifts are so close it really helps me out. So keep eating and keep lifting man.

McLaughlin
10-02-2008, 03:27 PM
Thanks for the encouragement :D

Yeah I really want to catch up do you on deads, going to try to do once a week on them though since that's what so many people recommend.

Also going to try and stick to a set routine... (hopefully that works)

McLaughlin
10-04-2008, 12:00 AM
Third day of bulk workout:
Squat:
135 x 5 x 1
185 x 5 x 1
225 x 5 x 3
245 x 5 x 1
245 x 4 x 1
Deadlift:
135 x 5 x 1
185 x 5 x 1
225 x 5 x 1
275 x 5 x 1
285 x 3 x 1
HangClean:
095 x 5 x 1
105 x 5 x 3
OHP:
065 x 5 x 1
085 x 5 x 1
095 x 5 x 3

~~

First workout in weeks that I can say I'm 100% happy with. Although the last workout I had was very satisfying, this one was just perfect for me today, exactly what I needed.

McLaughlin
10-05-2008, 08:07 PM
Workout 3 of the bulk period... probably stop counting them soon.

Squat:
135 x 5 x 1
185 x 5 x 1
225 x 5 x 3
245 x 5 x 1
245 x 1 x 1
Bench:
095 x 5 x 1
115 x 5 x 1
135 x 5 x 1
155 x 5 x 3
HangClean:
095 x 5 x 1
105 x 5 x 1
115 x 5 x 1

~~
Getting used to the idea of not doing a TON each time I'm in the gym.

My arms hurt SUPER bad today and I don't know why... maybe because I didn't really rest yesterday I moved a ton of **** around in the garage & carried it around up stairs into the attic and whatnot...

Bench felt good until the last set, I almost couldn't get number 5... but I pounded it out. Going to try for 165 next time I think.

Squats felt heavy today, I don't know what's wrong with me on those lately.

Hang Cleans are going well, 115 was heavier than I thought it would be but I knocked them out.

On a happy note: I'm heading down to the cities to pick up this on Tuesday:
http://minneapolis.craigslist.org/spo/858332902.html

So Wednesday's workout should be in my garage, with real music playing and no man hating dykes giving me dirty looks.

I'm glad for that too since I've been putting off renewing my gym membership so long that I won't have to now.

Anyways, thanks for stopping.

McLaughlin
10-07-2008, 10:29 PM
Just got home (11:28pm) and am freakin exhausted.... but I have my rack, bench, dip attachment, lat/seated row attachment and 455lbs of weights right now in the back of my truck.... it is a good day.

Twirl
10-08-2008, 07:33 AM
You set it up yet?

McLaughlin
10-08-2008, 12:23 PM
Not yet, at work till 3;10, and brother has a soccer game at 4:30, probably won't have time to set it up until after that. And that's IF my dad moved his stuff out of the garage... or at least out of my way if not out of there completely.

Either way I'm 80% sure it'll be set up tonight.

Twirl
10-09-2008, 09:52 AM
no pics yet?

McLaughlin
10-09-2008, 10:39 AM
no pics yet?

Dad was tired yesterday and so was I... despite the excitement had to put off setting things up.

The garage we're putting it in is full of boat motors and various other tools, motors, and accessories... it's going to be a big project to move everything, but I'm hoping we can at least clear enough space out tonight to get it set up.

McLaughlin
10-10-2008, 11:36 AM
Ugh, yesterday got rack about 90% set up and then realized I had to go, didn't get home until midnight & had to get up at 5 for work.

Finishing it for sure today and getting a workout in, also will make sure to take pictures, it looks pretty awesome there in the garage. Then building my new computer, which is exciting. Then GF is coming up tomorrow for the weekend, so that'll be good too.

McLaughlin
10-12-2008, 10:19 AM
Ok so I'm back.

Reformatted computer and installed Vista Business 64-bit and my network adapter (I use a USB one for wireless) wasn't compatible, so had to go out and buy one last night.

Also worked out yesterday for the first time in my garage, didn't get pictures because the camera was charging, but should be able to get some taken later today.

Workout went like this:

Squat:
135 x 5 x 1
185 x 5 x 1
235 x 5 x 4

Bench:
095 x 8 x 1
145 x 5 x 4

Hang Clean:
095 x 5 x 3

Lat Pulldown:
100 x 8 x 1
120 x 8 x 1
120 x 5 x 2

Pull-ups(palms out right?):
8 sets of 2 at bodyweight only.
(I'm just glad to be able to do them at all, going to try for more next time though obviously)

Felt good overall, this rack is way more adjustable than the one in the gym I went to, so I'm excited.

Also numbers will be different than at the gym since I only have 2 x 45's. (Got 2 45's, 4 35's, 4 25's, 4 10's, 8 5's, 2 2.5's. (415 total I think.)

McLaughlin
10-13-2008, 06:14 PM
Weak workout today.. parents were super needy... maybe only downside to working out at home.

Squat:
135 x 5 x 1
185 x 5 x 1
235 x 5 x 1
255 x 5 x 1
255 x 3 x 1
235 x 3 x 1
Not great but not terrible either. 255 form is lacking, so I've really got to work on that.

Deads:
135 x 5 x 1
185 x 6 x 1
235 x 5 x 1

Pull-ups:
bw x 4 x 3

Did a 135 lb HC which I was very proud of.

Wanted more but dad needed help working on a car... then mom needed some stuff... just a messy night in general. When I went to the gym before I wasn't home, so they couldn't get me to do anything for them.

I'll have to hit it extra hard on Wednesday to try and make up for the crappy workout today.

Oh apparently nobody charged the camera like the plan was... so I've plugged it in now and should have pictures very soon. Sorry for all the delays.

Twirl
10-14-2008, 07:48 PM
What's up with the new home gym man? Any pictures yet? Is it up or delayed? How do you like those hc's mang =) they're the **** aren't they.

McLaughlin
10-15-2008, 04:08 AM
What's up with the new home gym man? Any pictures yet? Is it up or delayed? How do you like those hc's mang =) they're the **** aren't they.

Here's the deal, home gym set up and working. No DL platform yet though. Also looking into getting a setup for calves, either seated or standing I don't really care.

Pictures will come tonight, 100% for sure no BS. It's a bit rough around the edges because my dad's still got a ton of stuff in there, but it's no big deal. I did smack the barbell against an engine hoist though while trying for a 135lb HC and dropped it pretty hard on myself... (came up, smacked hoist, dropped it on top of my legs, caught myself on the bench in front of me... managed to keep it from smashing into the ground, but bashed me knee instead pretty hard) Anyway, I adjusted position and hit the 135 no problem after that.

You're right, I do love the HC's, probably going to start doing those as much as I do squats (all 3 days).

Twirl
10-15-2008, 05:50 AM
You're right, I do love the HC's, probably going to start doing those as much as I do squats (all 3 days).

Yea I pretty much do them all three days too.

McLaughlin
10-15-2008, 07:07 AM
Just found out there's a Martial Arts gym in Superior, WI that trains BJJ and such... it's about 35 miles from my house, which would add 70 miles to my daily 50 I get from work... 120 miles a day would kind of suck.

We'll see what happens I guess. I'll certainly be looking into it.

Can't just go after work because I get done between 2:30 and 3:00 and the class for BJJ isn't until 8 on tuesday and thursday.

McLaughlin
10-15-2008, 07:13 PM
Workout today with a friend at home for the first time... going to have to figure out a different way of doing things... I felt like this workout blew hard.

Squat:
135 x 5 x 1
185 x 5 x 1
185 x 8 x 1
205 x 8 x 1
235 x 5 x 2
(focusing on form)

Bench:
095 x 8 x 1
115 x 8 x 1
135 x 5 x 1
155 x 5 x 3

HC
095 x 5 x 1
115 x 5 x 2

Pull ups:
bw x 4 x 2

After this I couldn't do anything, couldn't do more HC's, couldn't do more pull ups, I felt spent. But also didn't feel like I did much... kind of sad.

Pictures below finally:
http://i68.photobucket.com/albums/i15/MisanthropicDream/HomeGym/DSC02356.jpg
http://i68.photobucket.com/albums/i15/MisanthropicDream/HomeGym/DSC02352.jpg
http://i68.photobucket.com/albums/i15/MisanthropicDream/HomeGym/DSC02353.jpg
http://i68.photobucket.com/albums/i15/MisanthropicDream/HomeGym/DSC02354.jpg

Dkalban
10-15-2008, 07:16 PM
Not a bad set up! :D
wish I had something like that. Gotta save up.

McLaughlin
10-15-2008, 07:55 PM
Here are the keys to a set up like this:
1. Live with parents. (this can be substituted for "friend with big house/large yard" but then 2 will come strongly into play.. replacing parents for friend of course)
2. Ensure parents have a ridiculously large amount of garage space. (We have another 3 bay garage next to this, and a poleshed out back)
3. Get a good job (or get 2-3 crappy ones, this has served me well in the past, used to work 1st shift factory, evenings making pizza's, and weekends bussing tables)
4. Find a deal on Craigslist

Dkalban
10-15-2008, 07:58 PM
My parents have a huge empty avaliable in the basement (not many garages in Brooklyn), and Hannukah is coming up :). Maybe ill ask for a wieght set and power rack instead of the new WoW expansion.

Twirl
10-15-2008, 08:30 PM
lol dkbalban, nice jump in pricing there between those. The weight set would be an easier sale thouhg. Wow exp. - $38-40 Weight set/rack - $3-700 gl brotha.
Will, nice set-up wish I had a garage or basement with space like you guys. Would save so much time in the day, and wouldn't miss work-outs.

McLaughlin
10-16-2008, 06:31 AM
My parents have a huge empty avaliable in the basement (not many garages in Brooklyn), and Hannukah is coming up :). Maybe ill ask for a wieght set and power rack instead of the new WoW expansion.

Do it. It would benefit you exponentially more than the WoW stuff.


lol dkbalban, nice jump in pricing there between those. The weight set would be an easier sale thouhg. Wow exp. - $38-40 Weight set/rack - $3-700 gl brotha.
Will, nice set-up wish I had a garage or basement with space like you guys. Would save so much time in the day, and wouldn't miss work-outs.

Yea man it's one HUGE perk to living at home. Downside is dealing with family drama... but overall it works out well. I really want to get more stuff to put in there though... we've got a treadmill, so that's covered, but I've got more plans... (if I had more money that is... lol)
1. I want a 2nd squat rack (one that's just a rack, nothing fancy)
2. Seated or Standing Calf set up (both would be cool, but I'll be happy with one)
3. Deadlift Platform (going to build one soon, plywood + rubber mats)
4. Thinking of a free-standing bench (would be nice and speed up workouts with other people)
5. 2-3 more barbells (for the rack + bench)
6. 2-4 more 45's (only have 2, and that's frustrating for squats/deads)
7. Dumbells for assistance work, maybe 30's and up

So... needless to say, I'm really hoping my dad gets into this, because if he does I'm sure he'd drop a few hundred easy into these things.

Anyways, thanks for the comments you guys. I really gotta figure out some effective way to workout with a partner, because the workout yesterday felt like trash.

Twirl
10-17-2008, 09:58 AM
It's tough to get into it when your partner is just kinda so so about it. Turn on some loud metal/rock and call him a pussy when he vears from the work-out. Eat big and lift big, if he doesn't help you with these things, it's better to do it alone than be distracted.

Ben Moore
10-17-2008, 10:32 AM
Great setup man! It will take some time to figure out the partner thing but it will be worth it

Reko
10-17-2008, 10:56 AM
Here are the keys to a set up like this:
1. Live with parents. (this can be substituted for "friend with big house/large yard" but then 2 will come strongly into play.. replacing parents for friend of course)
2. Ensure parents have a ridiculously large amount of garage space. (We have another 3 bay garage next to this, and a poleshed out back)
3. Get a good job (or get 2-3 crappy ones, this has served me well in the past, used to work 1st shift factory, evenings making pizza's, and weekends bussing tables)4. Find a deal on Craigslist

Some people on this board need to see this to learn what it means to do what you gotta do! Nice work!

McLaughlin
10-17-2008, 12:47 PM
It's tough to get into it when your partner is just kinda so so about it. Turn on some loud metal/rock and call him a pussy when he vears from the work-out. Eat big and lift big, if he doesn't help you with these things, it's better to do it alone than be distracted.

Haha, I actually thought of that, working out alone before he comes over, and then just doing whatever few reps and sets he does once he gets there.

As for music... gotta check the CD player to see if it still works, and then make a cd or two to play while lifting.


Great setup man! It will take some time to figure out the partner thing but it will be worth it

That's what I'm hoping, I know for a fact my bench improves with a spotter, I just gotta make sure he stops trying to crack jokes while I'm concentrating.


Some people on this board need to see this to learn what it means to do what you gotta do! Nice work!

Yeah man, it was crazy, but it paid the bills and got things taken care of when I needed to. It's just hard for some people to see things that way, especially if they're young and never been on their own before.

~
Thanks for all the comments guys :D Cool to see more than just Twirl posting here for once.

McLaughlin
10-18-2008, 11:22 AM
Totally forgot where I put my workout sheet today... I'll have to post it later.

I decided to start incorporating cardio in my workouts... my driveway is a hill, so I sprint up it and jog/walk down it... trying to work up to doing more than just the 2 I did today... lol.

~~Edit:~~

Found sheet, here's how today looked:
Squat:
135 x 12 x 1
185 x 05 x 1
235 x 05 x 3
Squats were really heavy today. Still working on form based on what I'm learning in the SS book.

Pull-Ups:
bw x 4 x 1

OHP:
085 x 5 x 1
095 x 5 x 1
105 x 5 x 1
110 x 4 x 1

Hang Clean:
085 x 5 x 1
095 x 5 x 1
115 x 5 x 1

Seated Row:
100 x 8 x 2

Lat Pulldown:
100 x 8 x 2

After all that I did the running up the driveway... kind of like HIIT I guess... Or maybe just call it cardio.

McLaughlin
10-20-2008, 08:42 AM
Figured journal is a good place for this.

GF broke up with me last night after 7 months.

Apparently she'd been thinking about it for 2 months though... go figure.

She says that she doesn't deserve me.

Pretty much that "it's not you, it's me" kind of break-up.

I'm just glad it happened now instead of later... I'd been thinking of proposing, we'd talked about getting married and all that business, so this was a pretty big shocker.

Anyways... that's how my day is going... found out last night around 9... talked for 1 1/2 hours... longer than 97% of our conversations while we were together... lol. Then watched the rest of the Red Sox game and they lost to the ****ing rays.... bah.

So yeah... just thought I'd share. I know Twirl you're probably the only one to read this, but that's cool too, it just feels good to get things off my chest.

Actually living in FL you probably cheer for the Rays? Do you even like baseball?

jpw204
10-20-2008, 09:32 AM
Hooray! More time to lift and more money to spend you YOU. Good Luck bro, you will be fine after a few short weeks! I dig your home gym, and wish I had room for one myself.

McLaughlin
10-20-2008, 10:10 AM
Hooray! More time to lift and more money to spend you YOU. Good Luck bro, you will be fine after a few short weeks! I dig your home gym, and wish I had room for one myself.

Woah!! Someone new posting in here :D

Thanks for the encouragement. I know things will get better, for now it sucks but it'll let me concentrate more fully on my lifting and such.

Yea home gym right now is where it's at for me, got real sick of the people at the public one. It's a big perk to living at home, but kind of frustrating because now if I want to move it'll be that much harder.. lol.

McLaughlin
10-22-2008, 06:42 AM
Yesterday's workout:

Pullups -
bw x 4 x 4

Squats -
135 x 5 x 1
185 x 5 x 1
235 x 5 x 1
225 x 5 x 1
225 x 4 x 1
205 x 5 x 1
185 x 5 x 4

Don't know what was going on here... didn't like my form on the heavier weight, so bumped it down.
Planning to do a lot of bench today, maybe some OHP.

McLaughlin
10-22-2008, 10:26 PM
Today's workout:
OHP:
bar x 8 x 1
065 x 8 x 1
085 x 8 x 1
095 x 5 x 1
105 x 5 x 1
115 x 3 x 1
110 x 3 x 1
105 x 3 x 1

Bench:
095 x 8 x 1
115 x 8 x 1
135 x 8 x 1
155 x 4 x 1
155 x 3 x 1
145 x 3 x 1

Inc Bench:
095 x 8 x 1
105 x 8 x 1
105 x 5 x 1
105 x 5 x 1

Lat Pulldown:
120 x 5 x 3
140 x 5 x 1

Dips: (bodyweight)
5 x 1

Pullups: (bodyweight)
4 x 2
2 x 2

Going for squats and deads on Friday, and then more pressing on Saturday... we'll see how this works for me.

Twirl
10-23-2008, 09:30 AM
Will you and I are in the exact same boat, it's sickening really lol! My gf and I broke up (this was my idea to bring it up and boy did it backfire so we're taking a break to work on ourselves, and then see how we still feel about each other) I've felt she's been very selfish in the relationship so she pulled the whole, you're perfect you give me everything I need and want deal. "i'm just not myself lately and don't feel it's fair that I'm taking it out on you." Sucks, I haven't seen her since Saturday since I left her at the bar (she works there, and we were hanging out drinking w/ every1) I wanted to go home, she didn't. I've been checking my phone every 5 min. it seems to see if she called. When she calls I'm busy and miss it, then when I call back she won't answer lol. Oh well, life goes on.

Just wanted to post this so you know you're not alone on what you're going through man. Keep yourself busy and keep up the good work.

McLaughlin
10-23-2008, 10:10 AM
Will you and I are in the exact same boat, it's sickening really lol! My gf and I broke up (this was my idea to bring it up and boy did it backfire so we're taking a break to work on ourselves, and then see how we still feel about each other) I've felt she's been very selfish in the relationship so she pulled the whole, you're perfect you give me everything I need and want deal. "i'm just not myself lately and don't feel it's fair that I'm taking it out on you." Sucks, I haven't seen her since Saturday since I left her at the bar (she works there, and we were hanging out drinking w/ every1) I wanted to go home, she didn't. I've been checking my phone every 5 min. it seems to see if she called. When she calls I'm busy and miss it, then when I call back she won't answer lol. Oh well, life goes on.

Just wanted to post this so you know you're not alone on what you're going through man. Keep yourself busy and keep up the good work.

That's so crazy!

I found a gym about 35 miles away that does BJJ on tuesdays and thursdays, so I'm thinking I'll try and start going to that to help keep me busy, on top of working out that should be pretty good.

Also got some indoor soccer starting up which will be fun.

I wish the deal with my girl was just a break, but I'm pretty sure she wasn't looking at it that way. What're ya gonna do though right? Not much to do, really. I am going to tear it up in December though when my buddy comes home from Korea on leave. (in the army) So I've got that to look forward to for sure.

McLaughlin
10-24-2008, 04:50 PM
Gym today:

Squat:
135 x 5 x 1
185 x 5 x 1
235 x 5 x 1
235 x 2 x 1
205 x 5 x 2

Deadlift:
135 x 6 x 1
185 x 6 x 1
235 x 6 x 1
275 x 5 x 1

Deads felt awesome today.

McLaughlin
10-25-2008, 10:32 PM
No workout today... but helped a friend move, carried lots of furniture and boxes. Also heading up for round two tomorrow... so I'm staying active (:

jpw204
11-01-2008, 04:49 PM
Where the hell are you at Mclaughlin? I only follow 3 or 4 journals on this site, and you are one of them.

McLaughlin
11-01-2008, 05:17 PM
Man I got all ****ed up in the head lately, between work and the break up and everything. I'm trying so hard to get back on track with my training. Hopefully tomorrow morning will be a workout. I've got to get back into it though because the last 2 weeks have been ****.

Twirl
12-05-2008, 07:57 AM
Well im back at it finally, man does it help to get back on track with lifting. Seemed to clear my mind in the gym long enough to be able to get re-focused in everything just about. Hopefully your personal life is getting back on track, Nights out with the guys and making goals to achieve helps too. Get yo ass back in the gym and back in the bulking contest lol.