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decroo21
07-27-2009, 10:02 AM
Hey guys, I've been reading the forums for a while now and finally decided to start a journal. I am currently a 17 year old senior in high school in Pennsylvania. I play hockey and golf for my school teams.

I am 5'10, 170 pounds at probably 8-10% body fat. My longterm goal is to bulk up to 200 before cutting to a lean 190. I use Daily Plate to track my calories. I eat 3500-4000 calories a day, looking to gain about one pound a week.

I've been on Starting Strength for about a month. I had to sub out power cleans for standing bent over barbell rows because the the cleans absolutely kills my left rotator cuff. I hurt it pretty bad about 4 months ago and have just begun easing back into lifting and I simply cannot do power cleans without pain.

So... my workout:

Day 1:

-Squat 3x5
-Bench 3x5
-Dead 1x5

Day 2:

-Squat 3x5
-OH Press 3x5
-Row 3x5

Rotate every other day... I'm sure you are all pretty familiar with SS.

decroo21
07-27-2009, 10:12 AM
So I just got back from a week-long vacation to Panama City, Florida and boy was it nice. Sucks to be back in PA :(

Anyways, I don't really know my current maxes. I'm planning on testing them at the end of August to see where I stand.

Goals by end of August:

Squat- 275. Should be very reachable, I'm expecting higher.
Bench- 250. Don't know if I can get this. Bench has been stuck for a while.
Dead- 405. I'm confident I will be able to get this as long as I buy some chalk.

I bull ****ted around for the first year of my training so that's why my squat is relatively low. Oh and I squat ATG. I just started deadlifting about 3 months ago and seem to just be naturally good at it.

Well... I've got a few things to do and then I'll hit up the gym later so I'll let you guys know how it went. Maybe I'll post some starting pics later, too.

decroo21
07-27-2009, 03:57 PM
Ehhh decent workout today. Had it's ups and downs. Not bad after taking a week off and pretty much eating complete **** down at the beach.

Squats:

45x5
135x3
185x3
225x5
225x5
225x5
135x5
45x5

I was pretty nervous about getting under 2 45's for the first time, especially as 220 a couple weeks ago was a dog fight. However, all sets went up with relatively no trouble. On to 3 45's :thumbup:

Bench:

45x5
135x5
190x5
190x5
190x5
135x5
45x10

I'm starting a deload here as I was stuck at 205 for a few workouts and making essentially no progress. 190 was not as easy as I wanted or expected and I'm a little P.O.'d about my bench right now.

Deads:

135x3
225x3
335x3.75

****. Got the 4th rep about as close to lockout as you can get but I was about to drop all the weight so I had to give it up. I had 335 in the bag but my grip killed me. My palms were sweaty and the bar was slipping from my grasp from the very first rep. It sucks because I know I could get 335 easily if I had chalk but I can't find anywhere close that sells it. I have to get it soon and then I'll be fine.

Shoulders a little sore so I have to go ice it then take a nap because I'm running on about six hours of sleep.

Oh yeah on a brighter note, I weighed in at the gym at 177 pounds :D. I was wearing light clothes and shoes but still probably 175.

Coke
07-28-2009, 09:40 AM
Off to a good start, PRs right off the bat on the big 3.

decroo21
07-28-2009, 05:21 PM
Wow I'm sore as hell from yesterday's workout. I have not been sore in a long while so it's probably just from taking a week off.

But I've been eating good today and am pumped and ready to see 230 fly up on my squats tomorrow. I forgot to mention earlier how impressed I've been with my linear gains on my squat. It's absolutely soared from starting at 165 for reps. I can't wait to see what my max is when I test in about a month.

decroo21
07-29-2009, 04:05 PM
Well today I got hired at Dairy Queen and now I'll actually have money so that's cool. And there are 20 girls working there and three guys so even better :thumbup:

Anyways, my bulk has started off good. I'm taking in about 3750 calories a day, 500 over my maintenance. If I gain one pound a week then I'll be happy because I don't want to gain too much fat. So to the workout...

Squats:

45x10
135x5
185x3
230x5
230x5
230x5
135x5
45x5

I debated just going light today as my legs are still pretty sore from Monday's workout. 230 was hard as hell but I managed to get all the reps up. I felt like I was going to pass out in the middle of the third set. This was my most intense and biggest struggle for any exercise ever. 235 Friday should be a blast...

OH Press:

45x10
95x5
115x5
115x5
115x5
45x5

Ughhh these irritated my left shoulder a bit. I have never liked OH Press because that is how I hurt my shoulder in the first place.

Rows:

115x5
135x5
135x5
135x5
115x5

I just went light today to work on my form. 135 felt good though.


All in all, not a bad workout. I just keep packing on the weight onto my squat and it feels great. Even though 230 was difficult today I have a feeling I'll get back on track with a strong 235 Friday. I'm hoping it was the sore legs that caused me struggle today. We'll see....

Peace

ZenMonkey
07-29-2009, 04:19 PM
Lookin good big fella!

decroo21
07-29-2009, 07:02 PM
Lookin good big fella!

Thanks, yeah Starting Strength has been going good since I started it last month.

Coke
07-31-2009, 09:44 AM
Way to roll with that workout...gonna be pimp with those girls at DQ, lol - :nod:

decroo21
07-31-2009, 02:17 PM
Way to roll with that workout...gonna be pimp with those girls at DQ, lol - :nod:

Lol you know it.

Well my brother is in town from New York so I worked out with him today. It was fun, I haven't seen him in about four months. He, the gym owner Lance (whose a ****ing nutjob), and I worked out together. Lance just tells stories about his ex girlfriends so it was a good time.

Squats:

45x5
135x3
185x3
235x5
235x5
235x5
135x5
45x5

235 was brutal but I managed to get it up. The weekend will provide a nice break for my legs.

Bench:

45x5
135x5
195x5
195x5
195x5
135x5
45x10

195 felt pretty easy. I focused a lot more on pulling my lats together while bringing the weight down. This seemed to help a good bit.

Dead:

135x5
225x5
295x3
335x5

Lance let me use some of his chalk and it really helped. I had a firm grip and the weight didn't slide at all. On the 5th rep my back rounded a little on the way up so I need to focus on preventing that.

I finished up with a couple sets of chin ups and some bridge work.

I was very pleased with this workout. I set PR's on my Squat and Dead and my bench deload seems to be going well. Looking forward to next week!

Coke
08-01-2009, 11:28 AM
You guys had a great day in the gym together, good deal dude.

decroo21
08-03-2009, 01:36 PM
Eh not much going on. Got to the gym early this morning.

Squats:

45x10
135x5
225x1
275x1
285x0
185x10
135x10
45x5

Decided to go Max Effort of my squats today. I got 275 easier than I thought I would. I was pretty confident about 285 but coming down I leaned forward and ended up moving the bar about 2 inches. I was very happy hitting 275 though today as that was my Max squat goal for the end of August. Now I'm shooting for 300.

OH Press:

45x5
95x5
120x5
120x4
120x3
45x5

Rows:

115x5
145x5
145x5
145x5

Ended with some pull ups today. I continue to be greatly pleased with SS in whole and the progress I have made. In a couple months I'll change up the routine after the linear gains cease.

decroo21
08-05-2009, 04:26 PM
I bought a pound of chalk from bodybuilding.com and it came today. I'm pretty sure I'm set for the next 10 years.

Squats:

45x5
135x3
185x3
240x5
240x5
240x5
135x5

Tough but it just keeps moving up.

Bench:

45x5
135x5
200x5
200x5
200x5
135x5

During my deload, the bench has been a nice break between my heavy squats and deads. Not today though. It went back to being pretty hard. 205 was where I got stuck last time so hopefully I can blow by it next workout.

Deads:

135x5
225x5
275x3
345x5
135x3

Chalk is a godsend. But anyways I saw a guy (who is pretty weak) from my school at the gym. He saw me load up the bar to 345 and laughed. Since I have a smaller, toned body many people are surprised at the weight I can do. I told him I was going for my one rep max and he was saying how there is no way I can get it. I proceeded to throw it up 5 times in his face lol. He just shook his head and went back to benching 115.

decroo21
08-07-2009, 12:06 PM
Squats:

45x5
135x3
185x3
245x5
245x5
245x5
135x5 Box Squats

I've been amazed by my squat while on SS. Each session is hard as **** and then I think there is no way I'm getting all 3 sets next time. Then I get all 3 sets and think they same thing about the next session. It's been crazy.

OH Press:

45x5
95x3
120x5
120x5
120x3
45x5

Rows:

115x5
150x5
150x5
150x5

I finished up with 2 sets of 10 dips.

There was this really hot 20 year old girl at the gym today. She was in tight ass pants and doing deadlifts...... with 350 pounds :omg: I was intimidated lol.

Coke
08-07-2009, 04:30 PM
Glad to see you rolling this way man, staying on the rise.

LuNa
08-07-2009, 09:24 PM
Looking awesome mate. Loved the story about deadlifting in that guys face! Keep up the great work.

decroo21
08-11-2009, 08:43 AM
Glad to see you rolling this way man, staying on the rise.


Looking awesome mate. Loved the story about deadlifting in that guys face! Keep up the great work.

Thanks guys!

I was really busy the last couple days so I didn't have time to post yesterday's workout. I started my job at Dairy Queen and have been working eight hour shifts..

Yesterday

Squats:

45x5
135x5
185x3
250x5
250x5
250x5
135x3

Good session here. My reps have gone from 185 to 250 in 2 months and I took a week off in that stretch. It's been unbelievable.

Bench:

45x5
135x5
205x5
205x5
205x4
135x5

205 is where I stalled last time and needed to start my deload. I definitely felt like I had the strength to get up all the reps but the last one I brought the bar down a little too high and screwed myself. I'm debating whether or not to move to 210 next workout.

Dead:

135x5
225x3
175x3
355x0
315x3
225x5

Wow. Technically I didn't get 0. I just started the first rep and my back rounded so bad I just stopped there cause I knew something was wrong. I don't know what happened, I got 345x5 last week no problem with good form. I dropped down to 315 and even that was hard. Maybe I was just a little burnt out today. If not perhaps time for a deload :(

So now I get to go work the 1-9 shift at the DQ. Awesome :hello:

Coke
08-11-2009, 03:26 PM
Continued PRs across the board = :thumbup:

decroo21
08-12-2009, 09:57 PM
Continued PRs across the board = :thumbup:

Thanks, bro!

Squats:

45x5
135x5
185x3
255x5
255x5
255x5
135x5

Hard as **** but keep on keepin on.

OH Press:

45x5
95x3
120x5
120x5
120x5
45x5

Rows:

115x5
155x5
155x5
155x5

3x10 BW Dips

Coke
08-13-2009, 03:32 PM
Moving on strong with the squats and all, make no mistake.

decroo21
08-14-2009, 12:31 PM
Moving on strong with the squats and all, make no mistake.

Thanks, yeah it's been great.

Last workout a buddy who I was waiting for was finishing his shrugs so I decided to jump in for a set. I of course turn my head in the middle of a rep :bash: Yeah so my neck has been pretty stiff the last couple days..

Squats:

45x5
135x5
185x3
260x5
260x5
260x5
135x3

5 more pounds, baby!

Bench:

45x5
135x5
210x4
210x3
210x2
135x5

LOL not good.

Dead:

135x5
245x5
350x4
135x3

Ahhh felt good to recover after my pitiful DL showing last time. I got the 5th rep to about my knees and just couldn't handle it anymore.

Well the two lifts I focus on both went up and that made me pretty happy. My bench continues to disappoint but I just keep telling myself I'll take care of that in a few months with 30 Pounds in 30 Days.

decroo21
08-17-2009, 04:07 PM
Squats:

45x5
135x5
225x2
300x1 ATG MAX
135x5 Box
135x5 Box

300 went up pretty smoothly, I'm probably going to try for 315 in the next couple weeks.

OH Press:

45x5
95x3
125x4
125x4
125x3
45x5

I ****ing hate these.

Rows:

115x5
135x5
135x5
135x5

Another deload for form purposes.

Coke
08-18-2009, 10:31 AM
The overhead presses are indeed a killer movement, you handled 'em though ...doing damn good overall too.

decroo21
08-19-2009, 02:46 PM
The overhead presses are indeed a killer movement, you handled 'em though ...doing damn good overall too.

Thanks man, it's greatly appreciated!

Pretty sick today so no workout:(, hopefully I feel better for tomorrow.

decroo21
08-25-2009, 12:22 PM
Been a while since I updated my journal. Basically for the last week I've been sick and haven't eaten a lot at all. Bad combination...

Anyways yesterday was my first day on the Texas Method. I deloaded all my lifts and...

Yesterday

Squats:
45x5
135x5
185x3
245x5
245x5
245x5
245x5
245x5
135x5

First time ever doing 5x5 for squats and all I can say is holy ****ing ****. Damn those are hard.

Bench:
45x5
135x5
185x5
185x5
185x5
185x5
185x5
135x5

Went up pretty smoothly... kinda.

Rows:
115x5
145x5
145x5
145x5

2x10 Dips

First day on TM I think went pretty well. Looking forward to recovery days on Wednesdays now :D

Coke
08-27-2009, 12:19 PM
Fine day of training dude.