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rdearmond573
12-18-2008, 12:09 AM
Hey, my name is Ryan and I'm 19 years old, 165lbs, and 6'0. I've been lifting on and off for two years mainly due to the loss of direction in weight lifting. Since I arrived at college I've been working really hard but I feel my routine was off, this will be my first time devising my own routine based on what I've read. I really hope some of you can critique me and help push me to achieve my goals.

Here are some pics from the start of this journal, only three angles because no one else was home.

My diet needs alot of work, so ill try to post that as I go.

rdearmond573
12-18-2008, 03:32 PM
Thursday, December 18, 09

Bench Press - 5x185, 5x185, 5x185
DB Incline Press - 5x55, 5x60, 5x60
Alt. Bicep Curls - 5x35, 5x40, 5x40
Ab Isolator - 20x60, 20x60
Also did crunches with bw and then a 10lb medicine ball

rdearmond573
12-26-2008, 08:41 AM
Since my last post my friend gave me a workout to help me get off my plateau, now im back to my new routine based off of WS4SB v.3.

Friday December 26, 09

Bench - 8x180, 6x190, 4x200, 3x210, 1x220, 1x220

Incline Bench w/ Chains - 8x135, 6x135

Rear Delt Flys - 8x30, 8x40, 8x40

Curls - 8x35, 8x30, 8x30

Chin Ups - 8xBW

BO Rows - 8x95, 8x95, 8x115

BB Shrugs - 8x185, 8x185, 8x185

Pre-workout I took 52g of protein with milk and now im about to take 52 more grams with milk. Should I be taking 52g's twice a day and before and after workouts, or should I space them out in the day?

rdearmond573
12-27-2008, 02:52 PM
Saturday Dec 9, 09

Squats - 8x155, 4x165

Leg Curls - 8x100

Leg Press Machine - 8x125

Calf Raise Machine - 10x50, 10x50, 10x60

Part of this journal is to keep me working on my lower body. This was my first day lifting lower in awhile so I didn't do too much, just a nice warm-up of things to come.

rdearmond573
12-29-2008, 03:55 PM
Monday December 19, 09

Bench - 185x6, 205x3, 185x6, 185x5

Military Press - 95x10, 105x8, 115x6 had more in me, but didn't feel too good

Incline DB - 60x8, 65x6

Pec Flys - 40x8, 45x6

BB Curls - 75x8, 85x5

BO Rows - 95x10, 115x6

Alright day I guess, taking the protein pre-workout has been making me feel sick during the lifting. I get my wisdom teeth cut out tomorrow so I'll be down for a day or two, great fun.

rdearmond573
12-31-2008, 12:14 AM
The diet sucked today as I ate nothing but half of a chololate shake. My mouth feels like hell, but hopefully I'll be back in the gym very very soon.

rdearmond573
01-19-2009, 03:14 PM
Haven't posted in a long time, but since my teeth were taken out I lost about 15lbs off my bench so I've been extremely frustrated lately. I've decided to begin the "Add 30lbs to your bench in 30 days".

Monday, January 19
Bench - 3x145 3x145 3x145

Skull Crushers - 10x45 10x45

Pushdowns - 10x120

Leg Press Machine - 5x215 5x215

Lat Pulldowns (curl grip) - 10x105 10x105

Standing Calf Raises - 10x60 10x60

Ab Isolator - 10x70 10x70

rdearmond573
01-22-2009, 12:48 PM
Forgot to post this last night. Day 2 of the 30lbs in 30 days program.

Wednesday, Jan 21

Bench - 3x170 3x170

Pushdowns - 10x140

Deadlift - 3x155 3x155 <<< Never really have done these so looking forward to increasing my lower back strength. Could have done some more weight though.

Crunches - 10xBW+10lb DB 10xBW+10lb DB

rdearmond573
01-24-2009, 11:05 PM
This was Friday's workout, running behind once again.

Friday, January 23

Bench - 2x195 2x195

DB Bench - 30x30lb

Skull Crushers - 8x50 8x50

Pushdowns - 10x150

Leg Press - 6x180 6x180

Lat Pulldown's (curl grip) - 10x100

Calf Raise's - 10x140 10x140

Ab Crunch's - 10xBW+15lb 10xBW+15lb

I'm getting excited that the program is getting harder. Can't wait to see the end results.

rdearmond573
01-26-2009, 03:44 PM
Monday, January 26

Bench - 3x155 3x155 3x155

Skull Crushers - 10x50 10x50

Push Downs - 10x150

Squat - 5x155 5x155 <<< Getting back into legs, yeah it's bad

Lat Pull Downs (Curl) - 10x100 10x100

Calf Raises - 10x140 10x140 to fail

Crunches - ??xBW to fail, ??xBW to fail

rdearmond573
01-28-2009, 11:58 AM
Wednesday, January 28

Bench - 3x180 3x180

Pushdowns - 10x160

Deadlifts - 3x160 3x160 <<< These were pretty easy, maybe noobie gains. Fun to do.

Crunches - ??xBW ??xBW

I really want to increase my deadlifts, so im pushing for 225x1 by the end of school.

BCorn
01-28-2009, 12:21 PM
good job on the journal. everything looks good. good job on getting those deadlifts in there. those numbers will probably come up fast...to a point at least. keep it up.

rdearmond573
01-28-2009, 01:46 PM
Thanks man

I've never really done them, but this bench program had them in it and they're kinda fun. Since I just started really doing them I haven't tried to put a lot more weight on it. Things can only go up.

rdearmond573
01-30-2009, 01:01 PM
Friday January 30

Bench - 2x205 2x205

DB Bench - 30x35lb DB

Skull Crushers - 8x55 8x55

Push Downs - 10x160

Leg Press - 6x180 < easy 6x200

Lat Pull Downs (Curl) - 10x105 10x105

Calf Raises - 10x180 30x180

Crunches - ??xBW ??xBW

2 weeks down, 2 more to go

rdearmond573
02-02-2009, 07:26 PM
Monday, February 2

Bench - 3x165 3x165 3x165

Skull Crusher's - 10x55 10x55

Pushdowns - 10x160

Squat - 5x165 5x165 << I hate squats more than anything

Lat Pull down's - 10x105 10x105

Calf Raises - 10x200 30x200

Crunches

rdearmond573
02-05-2009, 04:35 PM
Wednesday's Workout

Wednesday, February 5

Bench - 3x190 3x190

Deadlift - 3x175 3x175 << Growing fast

Pushdowns - 10x160

Crunches

rdearmond573
02-06-2009, 11:20 AM
Friday, February 6

Bench - 2x215 1x215 < Failed on 2nd rep, could get it if I tried again

DB Bench - 30x40lb

Skull Crushers - 8x60lb 8x60lb

Leg Press - 6x200 6x220

Pull downs - 10x105

Calf Raises - 10x200 30x220

BigDanny817
02-06-2009, 12:26 PM
Monday December 19, 09

Bench - 185x6, 205x3, 185x6, 185x5

Military Press - 95x10, 105x8, 115x6 had more in me, but didn't feel too good

Incline DB - 60x8, 65x6

Pec Flys - 40x8, 45x6

BB Curls - 75x8, 85x5

BO Rows - 95x10, 115x6

Alright day I guess, taking the protein pre-workout has been making me feel sick during the lifting. I get my wisdom teeth cut out tomorrow so I'll be down for a day or two, great fun.


yeh same thing here for me... i drank my weight gain shake then felt bloated my whole entire workout... i would say either drink it earlier or just wait until after...

rdearmond573
02-06-2009, 01:03 PM
yeah i quit taking all together actually. i was using the cheap stuff from wal mart and honestly i didn't really enjoy it. im gonna start looking into higher quality proteins that taste and mix good.

T FLEX
02-06-2009, 02:23 PM
Hey Ryan, good start to your journal. I will be keeping an eye on this one since we are very similar in size. Will be interesting to see how we compare over time. Keep up the good work and stay focused.

rdearmond573
02-06-2009, 11:19 PM
Thanks man, I'll definitely watch yours as well. You stay strong as well bro.

BigDanny817
02-08-2009, 09:55 PM
yeah i quit taking all together actually. i was using the cheap stuff from wal mart and honestly i didn't really enjoy it. im gonna start looking into higher quality proteins that taste and mix good.

yeh, its tough to find something that tastes actually good... just mix peanut butter with it to give it a better flavor

rdearmond573
02-09-2009, 07:04 PM
Yeah, I was using milk with it, which isn't too bad but it made me feel too full. I might try AtLarge's protein and see how it tastes.

Monday February 9, 2009

Bench - 3x175 3x175 3x175

Skull Crushers - 10x60 10x60

Pushdowns - 10x160

Squat - 5x170 5x170

Pulldowns - 10x100 10x110

Calf Raises - 10x230 25x230

This is the final week of the program so we'll see what happens

T FLEX
02-09-2009, 10:31 PM
Yeah, I was using milk with it, which isn't too bad but it made me feel too full. I might try AtLarge's protein and see how it tastes...

I think you will really like AtLarge's Nitrean Protein. It is by far the best tasting whey product that has ever crossed my palate. I get the chocolate and mix it with 2 cups of 2% milk, 2 Tbsp of PB and oreo cookies. Mix it in the blender. Just as a side note, always mix your shake in a blender if possible. It's really the best way to thoroughly mix without leaving any chunks.

rdearmond573
02-10-2009, 10:50 AM
Yeah, I'll definitely have to give it a try. I've heard nothing but good feedback on it.

rdearmond573
02-11-2009, 11:08 AM
Wednesday February 11

Bench - 3x200 3x200

Pushdowns - 10x160

Deadlift - 3x185 3x195

Both Deadlift sets didn't seem to hard, im loving the newbie gains though :clap:

rdearmond573
02-13-2009, 05:16 PM
Friday February 13

This was the last day of the 30lbs in 30 days program

Bench - 1x225 1x225 (Couldn't get the 2nd rep on either set)

DB Bench - 23x45lb (Was to failure)

Skull Crushers - 8x65 8x86

Leg Press - 6x230 6x230

Pull Downs - 10x100 10x110

Calf Raises - 10x230 30x230

> I did not finish the bench sets for the last two Friday's, but I know I put on a little more weight to my max. I'll be maxing nextweek on the three major lifts. I know I didn't reach the goal because I did not follow the diet for all four weeks.

rdearmond573
02-16-2009, 08:23 PM
Did a relatively light workout today, I want to be pretty fresh for friday when I max out.

Bench - 5x185 3x185 10x155

Squat - Just did some reps of 135 (Spent most of the time sitting with my ass to the ground so I train myself to go down far enough)

BO Rows - Several reps of 95 and a few of 135

Pretty light workout, Next week I'm going to be using the Madcow variation of Bill Starr's 5x5

rdearmond573
02-18-2009, 10:12 PM
Went somewhat light again so I can be fresh to max on Friday's bench

Deadlift - 135 Warmups, 5x185, 1x205, 1x225 Got that after only 4 real weeks of deadlifting so I feel pretty good.

Bench - 135 warmups, 10x155, 3x185

OH Press - 5x95 5x115

rdearmond573
02-20-2009, 01:38 PM
Bench - 135 warm up, 2x185, 1x205, 1x235, 0x240 (almost got it)

BO Rows - 95 warm up, 5x115 (2 sets), 5x125 (2 sets)

Box Squats - 135 warm up, 5x155

rdearmond573
02-23-2009, 04:37 PM
This was my first day on the Bill Starr 5x5 Madcow variant

Squat - 5x75 5x95 5x115 5x135 5x155 My squats have always been bad so im hoping this helps them alot

Bench - 5x95 5x120 5x145 5x165 5x190

BO Rows - 5x65 5x80 5x95 5x110 5x125

2 sets of weighted hypers and sit ups

rdearmond573
02-26-2009, 12:22 AM
Squat - 5x75, 5x95, 5x115, 5x155 Low Intensity

Incline - 5x90, 5x110, 5x125, 5x145

Deadlift - 5x120, 5x145, 5x165, 5x190

and to top it off, some sit ups

rdearmond573
02-27-2009, 01:54 PM
Squat - 5x75, 5x95, 5x115, 5x135, 3x160, 8x115

Bench - 5x95, 5x120, 5x145, 5x165, 3x195, 8x145

Rows - 5x65, 5x80, 5x95, 5x110, 3x195, 8x145

DB Decline Bench (palms facing) - 8x40, 8x40, 8x45

BB Curls - 8x65, 8x65, 8x65

Tri Ext - 8x160, 8x162.5, 8x162.5

rdearmond573
03-03-2009, 10:16 AM
Yesterday's workout

Squat - 5x80, 5x100, 5x120, 5x140, 5x160

Bench - 5x95, 5x115, 5x140, 5x160, 5x185

Row - 5x65, 5x80, 5x95, 5x115, 5x130

Some sets of sit ups and hypers as well

rdearmond573
03-04-2009, 12:30 PM
Squat - 5x80, 5x100, 5x120, 5x120

Incline - 5x90, 5x110, 5x130, 5x150

Deadlift - 5x120, 5x145, 5x170, 5x195

rdearmond573
03-06-2009, 01:48 PM
Bench - 5x95, 5x115, 5x140, 5x160, 3x190, 8x140

Row - 5x65, 5x80, 5x95, 5x110, 3x130, 8x95

Decline DB Bench (Palms Facing) - 8x50, 8x55, 8x60

BB Curls - 8x65, 8x65, 8x65

Tri Ext - 8x160, 8x160+5, 8x160+5


Im done with squats for awhile. Somehow, inbetween squatting and basketball I hurt my knees. Everytime I drop down, I get this painful ache in my knees which makes me stop immediately. I might just stick to leg press for now.