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Mr. Biffy
09-14-2009, 09:02 PM
Hey! I started SS a week ago today, and decided to start a journal. I doubt anyone will read this, but it will give me extra motivation to keep going, and keep improving.

My story is similar to a ton of other people's. I don't have access to a gym, so bought a load of weight lifting equipment and started my own routine. Lots of it was focused on biceps, which obviously does not work. I've been doing that for about 6 months, now, and it hasn't gotten me results -shocking. I look alright, but I'm small, don't have a ton of muscle, and I'm not very strong. I want to change that.

Age -17

Height-5'5

Weight-120

I know! Ridiculous, right? I've always been small. Weight isn't my issue, though I do have a problem with eating well.

Today was chest and back.

Chest

Barbell BP -85 lbs, 2x8

DB BP -35 lbs, 2x8

Incline DB BP -30 lbs, 2x8

Dips -BW +10 lbs on lap, 2x10

Back

Chin ups -BW, 2x8

Deadlifts -95 lbs, 2x7

Barbell Rows -90 lbs, 2x6

Shrugs -90 lbs, 2x8

Ha ha, I know, it's ridiculously bad. Very low amount of weight, but I've already added some weight on from last week. Getting better!

I might get some pics up here. I'm taking pictures of me every month on the same day, to see how I progress. Should be fun! I'm psyched!

LuNa
09-14-2009, 09:45 PM
I doubt anyone will read this, but it will give me extra motivation to keep going, and keep improving.

You would be surprised.:hello:

Post those pictures so you have a starting point and you can see the results you are getting.

Mr. Biffy
09-14-2009, 09:48 PM
You would be surprised.:hello:

Post those pictures so you have a starting point and you can see the results you are getting.

I will! Thanks, man!

Jboy
09-14-2009, 09:49 PM
Hey Mr. Biffy nice to see you've started a journal. Looking forward to seeing some serious progress in here.

Question or observation: Your workout doesn't look too much like SS, were you trying something new?

Mr. Biffy
09-14-2009, 10:13 PM
I'm doing the "Original routine" from the list of routines.

Mr. Biffy
09-14-2009, 10:31 PM
Felt completely ridiculous doing this...

http://img7.imageshack.us/img7/9448/1004536

[URL=http://img11.imageshack.us/i/1004537h.jpg/][IMG]http://img11.imageshack.us/img11/6886/1004

[URL=http://img223.imageshack.us/i/1004538.jpg/][IMG]http://img223.imageshack.us/img223/8848/10

[URL=http://img196.imageshack.us/i/1004539.jpg/][IMG]http://img196.imageshack.us/img196/6852/1004539.th.jpg (http://img7.imageshack.us/i/1004536x.jpg/)

http://img200.imageshack.us/img200/7317/1004541f.th.jpg (http://img200.imageshack.us/i/1004541f.jpg/)

http://img89.imageshack.us/img89/1960/1004542.th.jpg (http://img89.imageshack.us/i/1004542.jpg/)

Mr. Biffy
09-14-2009, 10:32 PM
Yeah. I did the first three pictures wrong. Dang...I'm tired, and depressed (Bills fan). I'll post the front upper body pics tomorrow.

Jboy
09-14-2009, 10:32 PM
Ah yeah I get ya.

Mr. Biffy
09-15-2009, 08:30 AM
http://img180.imageshack.us/img180/5234/1004536.th.jpg (http://img180.imageshack.us/i/1004536.jpg/)

http://img180.imageshack.us/img180/5234/1004536.th.jpg (http://img180.imageshack.us/i/1004536.jpg/)

http://img180.imageshack.us/img180/5234/1004536.th.jpg (http://img180.imageshack.us/i/1004536.jpg/) http://img269.imageshack.us/img269/9146/1004538e.th.jpg (http://img269.imageshack.us/i/1004538e.jpg/)

Ha ha, as you can see from my face, I felt stupid.

Mr. Biffy
09-16-2009, 04:40 PM
Leg day! Ha ha, I like upper body more, but that's just because my legs suck.

This workout killed me last time. I couldn't walk normally for, like, 3 days. It was insane. Hoping it won't be quite as bad this week.

Front Squats -55 lbs, 2x6
These kick my ***. I don't know why, and I can't even do that much weight. Also, I have to do front squats, because I don't have a squat rack. Kind of sucks.

Hack Squats -90 lbs, 2x8

Leg Curls -40 lbs, 2x8

Straight Legged Deadlifts -90 lbs, 2x8

Standing Calve Raises -40 lbs (20 lb DB), 4x10

Alright workout. Added some weight on some of the exercises from last week, but my squats still suck pretty bad.

Mr. Biffy
09-18-2009, 09:02 PM
Arms day! Sweet!

Military Press -45 lbs, 2x6

Seated DB press -20 lbs, 2x8

Standing lateral raises -10 lbs, 2x10

Narrow grip bench press -60 lbs, 2x8

DB skullcrushers -15 lbs, 2x8

Barbell curls -50 lbs, 3x4

Hammer Curls -30 lbs, 1x8

Preacher Curls -25 lbs, 2x8

Alright workout. Not great. I had to do the barbell curls in 4 rep sets because my wrists were killing me. That sucked.

Had a protein shake afterward which made me feel cruddy. Not sure why -tasted awful today.

Man, I hate off days...

Mr. Biffy
09-21-2009, 06:36 PM
Ugh...felt like crap today. Got my braces off, and my retainer on. The four hours without braces were awesome, and then I got my retainer on, and my mouth has KILLED me since then.

Today was chest and back!

Bench press -85 lbs, 2x6

DB bench press -35 lbs, 2x8

Incline DB bench press -30 lbs, 2x8

Weighted dips -BW+15 lbs, 2x10

Chin ups -BW, 2x8

Deadlifts -105 lbs, 2x6

Barbell rows -95 lbs, 2x6

Shrugs -100 lbs, 2x8

Alright workout. I'm not sure if lifting distracted me from my mouth pain, or if it was the other way around.

Protein shake was better this team. Put some peanut butter in it, then added a scoop of ice cream -I know, I feel like I'm cheating. Still experimenting with taste and such. I think I'll add some banana next time.

Cheers!

Mr. Biffy
09-23-2009, 10:17 AM
Oh! Guess who's gained 3 lbs? I'm pretty psyched, I'm not gonna lie to you. 3 lbs in about 2 1/2 weeks? That's huge. Heck, I usually gain about 5 lbs a YEAR, ha ha ha.

Legs today. Since I have to work out alone, and since I don't have a squat rack, I'm going to start doing dumbbell squats. I know! I feel like a wimp. But until I have access to a gym, I'll have to do what I can to improvise for certain exercises.

Mr. Biffy
09-23-2009, 04:00 PM
Legs today.

DB squats -80 lbs (40 lb DB), 2x8

Hack Squats -90 lbs, 2x8

Leg curls -40 lbs, 2x10

Straight legged deadlifts -100 lbs, 2x8

Standing Calve Raises -50 lbs (25 lb DB), 4x10

Not bad, not great. Still adding weight week to week, so that's good. I'm going to post pictures of my legs from before I started. Sadly, my legs are so bad, I think my calves are noticeably better.

If you have a weak stomach, I wouldn't look. These puppies are pale and flabby.

http://img89.imageshack.us/img89/3084/legs002.th.jpg (http://img89.imageshack.us/i/legs002.jpg/)

http://img401.imageshack.us/img401/2915/legs003.th.jpg (http://img401.imageshack.us/i/legs003.jpg/)

http://img41.imageshack.us/img41/8095/septlegs4.th.jpg (http://img41.imageshack.us/i/septlegs4.jpg/)

Mr. Biffy
09-25-2009, 01:02 PM
Hey! Shoulders, biceps, and triceps. Love this day.

Wasn't feeling great earlier, but I perked up after lunch. Weirdly, I think it was the weather. The sun came out, and I feel better. Odd.

Good workout. Short and intense. Well, as intense as I can get right now.

Military press -45 lbs, 3x6

DB press -20 lbs, 2x10

Standing Lateral raises -15 lbs, 2x6

Narrow grip Bench Press -65 lbs, 2x8

DB skullcrushers -15 lbs, 2x8
Whacked myself on the cheek during the first set. It would be kind of sick if I got a bruise.

Barbell curls -45 lbs, 1x8. 50 lbs, 1x6

Hammer curls -30 lbs, 2x6

Preacher curls -30 lbs, 2x6

Good stuff!

tryme
09-25-2009, 02:46 PM
You are 1 inch smaller than me but i'm 20 next month. I've always been "the short guy" it's a real shame but there you go you still got time you might shoot up. Things are looking good so far for you. Keep up the good work.

Off Road
09-25-2009, 03:06 PM
I wish you luck. I think you'd do better on an abreviated routine, but it's your choice. I'll be checking in on you, so keep up the effort :thumbup:

Mr. Biffy
09-25-2009, 07:55 PM
You are 1 inch smaller than me but i'm 20 next month. I've always been "the short guy" it's a real shame but there you go you still got time you might shoot up. Things are looking good so far for you. Keep up the good work.

Thanks, man! Yeah, I've always been very small, too. I'm still hoping to grow an inch or two, but we'll see, ha ha!

Mr. Biffy
09-25-2009, 07:56 PM
I wish you luck. I think you'd do better on an abreviated routine, but it's your choice. I'll be checking in on you, so keep up the effort :thumbup:

Thanks! What do you mean, abbreviated?

Cool! Glad to see people read this. Even if it is rather pathetic.

LuNa
09-25-2009, 08:09 PM
I thought you were doing Starting Strength...:read:

Mr. Biffy
09-25-2009, 08:12 PM
I thought you were doing Starting Strength...:read:

I'm doing the WBB original routine.

Off Road
09-25-2009, 08:16 PM
Thanks! What do you mean, abbreviated?

Fewer exercises with a focus on compound lifts. Something like Starting Strength. But, like I said, it's your routine and you have to enjoy it. But if you find yourself not progressing enough, give it some thought.

Mr. Biffy
09-25-2009, 08:21 PM
Fewer exercises with a focus on compound lifts. Something like Starting Strength. But, like I said, it's your routine and you have to enjoy it. But if you find yourself not progressing enough, give it some thought.

Cool! Thanks for the advice!

Harris
09-25-2009, 08:27 PM
Dont get so down on yourself. If you keep at it, continue to increase the weight each week, and eat, eat, EAT, you're going to be a monster in six months to a year. You're on WBB forums, so thats a really good start!!

Mr. Biffy
09-25-2009, 08:33 PM
Dont get so down on yourself. If you keep at it, continue to increase the weight each week, and eat, eat, EAT, you're going to be a monster in six months to a year. You're on WBB forums, so thats a really good start!!

Thanks for the encouragement, man!

Mr. Biffy
09-28-2009, 03:26 PM
Shoulders and back today. Fun.

Bench press -85 lbs, 3x6

DB bench press -35 lbs, 2x10

DB incline bench press -30 lbs, 2x10

Dips -BW+15 lbs, 2x10

Chin ups -BW, 2x10

Deadlifts -110 lbs, 2x6

Bentover Barbell rows -100 lbs, 2x6

Shrugs -95 lbs, 2x8

I have a bruise on my leg, so deadlifts were a little bit tougher than normal, but it was a good workout overall. Still adding weight on, week by week.

Cheers!

Mr. Biffy
09-29-2009, 01:23 PM
Okay, so in the first 3 weeks I gained 3 lbs. I was 123. That was great. But now I'm back to 121. Now obviously there a lot of variables -when I weighed myself, how much clothing I had on, etc. But still, it's annoying. It's obvious that it's what I'm eating -I'm only 17 and I have to depend on my parents to get the food, and therefore have to eat what I get.

Any suggestions? Easy, high protein snacks/meals? Or do you think I should just get some sort of weight gaining shake?

Off Road
09-29-2009, 01:38 PM
Any suggestions?

Cut out at least half of your exercises and start drinking a lot of milk between meals.

Mr. Biffy
09-29-2009, 09:15 PM
Cut out at least half of your exercises and start drinking a lot of milk between meals.

But...but...isolation exercises are more fun. Ha ha, really? I mean, I know less is more a lot of the time, but I still don't feel like I'm doing a ton.

More milk? I know it's got protein, and everything, but still...

Thanks for the advice, man! I really appreciate it.

Off Road
09-29-2009, 10:23 PM
You asked :hello:

Mr. Biffy
09-30-2009, 08:27 AM
You asked :hello:

Ha ha, yeah. Thanks!

Mr. Biffy
09-30-2009, 02:53 PM
Ugh. I felt pretty terrible today. Only a cold, but it's kind of nasty. Still, got the legs in today.

Squats -60 lbs, 3x8
Figured something out, so I can do squats. Little brother helping me out, ha ha.

Hack Squats -90 lbs, 2x8

Leg curls -40 lbs, 3x10

Standing Calve Raises -50 lbs (25 lb DBs), 4x10

Alright. Got tired easier, but whatever. Least I got it in. Hoping to feel better tomorrow.

Mr. Biffy
10-02-2009, 02:49 PM
Still sick, but almost better. Didn't stop me from working out, though if yesterday had been a lifting day, I'd probably have skipped. I felt terrible.

Arms and shoulders today.

Military Press -50 lbs, 3x6

Seated DB press -25 lbs, 3x6

Lateral Raises -15 lbs, 3x6
Man, my shoulders are weak. Holy cow.

Narrow grip BP -70 lbs, 2x8

Barbell Curls -50 lbs, 3x6
My wrists didn't give me trouble today, which was awesome.

Hammer Curls -30 lbs, 2x6

Preacher Curls -30 lbs, 2x6

I'm going to have some pictures up soon. I took pictures a little under a month ago, but I'll just take pictures on the first of the month now. It's just easier.

Mr. Biffy
10-02-2009, 02:55 PM
http://img89.imageshack.us/img89/5307/octobermuscles001.th.jpg (http://img89.imageshack.us/i/octobermuscles001.jpg/) http://img121.imageshack.us/img121/544/octobermuscles002.th.jpg (http://img121.imageshack.us/i/octobermuscles002.jpg/) http://img39.imageshack.us/img39/1600/octobermuscles003.th.jpg (http://img39.imageshack.us/i/octobermuscles003.jpg/) http://img193.imageshack.us/img193/7885/octobermuscles004.th.jpg (http://img193.imageshack.us/i/octobermuscles004.jpg/) http://img10.imageshack.us/img10/3373/octobermuscles005.th.jpg (http://img10.imageshack.us/i/octobermuscles005.jpg/) http://img39.imageshack.us/img39/6117/octobermuscles010.th.jpg (http://img39.imageshack.us/i/octobermuscles010.jpg/) http://img223.imageshack.us/img223/1451/octobermuscles009.th.jpg (http://img223.imageshack.us/i/octobermuscles009.jpg/) http://img223.imageshack.us/img223/6310/octobermuscles008.th.jpg (http://img223.imageshack.us/i/octobermuscles008.jpg/) http://img18.imageshack.us/img18/9166/octobermuscles007.th.jpg (http://img18.imageshack.us/i/octobermuscles007.jpg/) http://img12.imageshack.us/img12/8978/octobermuscles006.th.jpg (http://img12.imageshack.us/i/octobermuscles006.jpg/)

Mr. Biffy
10-02-2009, 02:55 PM
Ugly stuff, ha ha ha.

Mr. Biffy
10-04-2009, 08:41 PM
Okay, it's been a month! Well, okay, almost a month. Whatever.

I started in September, hovering between 119-120 pounds. I'd hovered there for a while. Right now, in October, I weigh about 121. So I've gained 1-1.5 pounds. Obviously I'm looking for more, but it's an improvement -especially for a naturally small guy like me. I haven't eaten that great, either. Hoping that if I improve my diet, and keep working out, I can pack on several pounds a month.

Mr. Biffy
10-05-2009, 03:40 PM
Chest and back today.

Bench Press -90 lbs, 3x6

DB bench press -35 lbs, 2x10

Incline DB bench press -30 lbs, 2x10

Dips -BW + 12.5 lbs, 2x12

Chin ups -BW, 2x10

Deadlifts -110 lbs, 2x6

Rows -100 lbs, 2x6

Shrugs -100 lbs, 2x8

Mr. Biffy
10-07-2009, 02:56 PM
Leg day.

Squats -65 lbs, 2x8

Hack Squats -90 lbs, 2x8

Leg Curls -40 lbs, 3x8

Standing Calve Raises -50 lbs (25 lb DB), 3x10

Mr. Biffy
10-09-2009, 03:28 PM
Shoulders, triceps, and biceps. Usually I'm pumped for this, but I wasn't into it as much.

Military Press -50 lbs, 2x8

DB Press -25 lbs, 2x6

Lateral Raises -12.5, 2x6

Narrow grip BP -70 lbs, 2x8

Barbell Curls -50 lbs, 2x6

Hammer Curls -30 lbs, 2x6

Preacher Curls -30 lbs, 2x6

Off Road
10-09-2009, 06:07 PM
Why are you not adding weight to everything?

Mr. Biffy
10-09-2009, 10:07 PM
Why are you not adding weight to everything?

I am, to certain exercises. What exercises are you talking about?

Off Road
10-09-2009, 11:00 PM
I see, it looks like you are raising the weight every-other time on things like overheads and dealifts. At first look, it seemed like they were staying the same.

Mr. Biffy
10-10-2009, 09:05 PM
I see, it looks like you are raising the weight every-other time on things like overheads and dealifts. At first look, it seemed like they were staying the same.

Nope. We're all good, ha ha ha.

Mr. Biffy
10-11-2009, 07:58 PM
Played tackle football yesterday. I love football, but right now, I absolutely suck at tackling. I got shoved around a bit. Ticked me off. It's true there were some girls playing, and some little kids, but the guys were intense, and I sucked it up pretty bad.

It motivates me, though! Can't wait for my workout tomorrow.

Mr. Biffy
10-12-2009, 09:05 PM
Chest and back today. Had some trouble with form on my deadlifts and rows, so I scaled back the weight so I could actually do it right.

Bench press -95 lbs, 2x6, 100 lbs 1x4

DB BP -35 lbs, 2x10

Incline DB BP -35 lbs, 2x8

Dips -BW + 25 lbs, 2x10

Chin ups -BW, 2x10

Deadlifts -90 lbs, 3x6

Barbell Rows -90 lbs, 3x5

Shrugs -105 lbs, 2x8

Mr. Biffy
10-14-2009, 09:24 PM
Alright workout. Was short on time, and still working on H-work now (Or I should be), but got it in, and raised my weight.

Squats -70 lbs, 2x8
Oh, man, gotta be an easier way. The bar murders my shoulders, and having my family help me is annoying. The squats themselves are not *that* hard -challenging, but I could do more if I could just have it on there, squat, and then have it off, without putting the bar on my shoulder or any of that crap.

Leg Press -45 lbs, 3x8

Calve Raises -30 lb DB, 3x10

McLaughlin
10-14-2009, 09:31 PM
Hi there, I'm going to follow your progress. Keep up the good work, and keep eating and you'll reach your goals.

Speaking of goals, do you have any in mind? Like for the end of the year? Or for then end of your first "x" months lifting?

Coke
10-16-2009, 08:37 AM
Stay on it bro, doing fine in here.

Mr. Biffy
10-19-2009, 07:13 PM
Hi there, I'm going to follow your progress. Keep up the good work, and keep eating and you'll reach your goals.

Speaking of goals, do you have any in mind? Like for the end of the year? Or for then end of your first "x" months lifting?

Cool! Thanks!

I'd like to be around 130-135 in a year or less. I weight about 120 right now, so that isn't unreasonable.

Mr. Biffy
10-19-2009, 07:14 PM
Stay on it bro, doing fine in here.

Thanks for the encouragement!

Mr. Biffy
10-19-2009, 08:00 PM
No workout last Friday, because I had a youth retreat with my church.

My time was restricted today, too, so I shortened my monday routine a little bit.

Bench Press -95 lbs, 3x5

Wide grip chin ups -BW, 2x8

Deadlifts -90 lbs, 3x5
I'm confident I've got the form down, now, which is good.

Barbell Rows -90 lbs, 3x5

Shrugs -110 lbs, 2x8

McLaughlin
10-22-2009, 06:33 AM
Cool! Thanks!

I'd like to be around 130-135 in a year or less. I weight about 120 right now, so that isn't unreasonable.

Oh that's definitely attainable. I wouldn't be surprised if you hit that by the end of this year, as long as you keep lifting and eating.

Keep up the good work by the way. Glad to hear you got the form down on the deadlifts.

Off Road
10-22-2009, 06:42 AM
Bench Press -95 lbs, 3x5

Wide grip chin ups -BW, 2x8

Deadlifts -90 lbs, 3x5
I'm confident I've got the form down, now, which is good.

Barbell Rows -90 lbs, 3x5

Shrugs -110 lbs, 2x8

That's a great workout!

Mr. Biffy
10-22-2009, 08:09 PM
Oh that's definitely attainable. I wouldn't be surprised if you hit that by the end of this year, as long as you keep lifting and eating.

Keep up the good work by the way. Glad to hear you got the form down on the deadlifts.

I'm hoping!

Thanks! The encouragement does help, and to know people read this definitely helps keep me accountable when I feel like cheating.

Mr. Biffy
10-22-2009, 08:15 PM
That's a great workout!

Thanks! I did kind of like it, myself. I'll probably stick with that from now on.

Didn't really do a leg workout yesterday. Did 2 sets of squats, 75 lbs 2x6, but I was really low on time.

And I almost killed myself. I need a squat rack (or a gym) pretty badly. So I decided to try something until I could get access to one of them. Set up something stupid, and dangerous, and put the barbell on it in between sets. Surprisingly, it worked until I tried the 3rd set, and then it fell apart. Good thing it was only 75 lbs, or it could have been bad.

Adrian101
10-22-2009, 08:25 PM
Nice progress, you seem to have the right mind in tack. I'm about your size, I'm hoping I can hit 5'9" at least. I'm 18..lol. MAYBE THERE'S HOPE! (DAMN YOU MOM T__T) Lol, hope to see you make big gains. I'll be watching!

Mr. Biffy
10-22-2009, 09:24 PM
Nice progress, you seem to have the right mind in tack. I'm about your size, I'm hoping I can hit 5'9" at least. I'm 18..lol. MAYBE THERE'S HOPE! (DAMN YOU MOM T__T) Lol, hope to see you make big gains. I'll be watching!

Ha ha, it always makes me feel better knowing there are other people in my boat.

I'm hoping for 5'7, fully grown. But more realistically, I'll be 5'6. My parents are 5'5 and 5'4. Somehow my older brother is 5'10, though...

Ha ha, thanks, dude!

McLaughlin
10-23-2009, 05:12 AM
Nice progress, you seem to have the right mind in tack. I'm about your size, I'm hoping I can hit 5'9" at least. I'm 18..lol. MAYBE THERE'S HOPE! (DAMN YOU MOM T__T) Lol, hope to see you make big gains. I'll be watching!


Ha ha, it always makes me feel better knowing there are other people in my boat.

I'm hoping for 5'7, fully grown. But more realistically, I'll be 5'6. My parents are 5'5 and 5'4. Somehow my older brother is 5'10, though...

Ha ha, thanks, dude!

That cracks me up :)

I'm 5'7 full grown, but that's because I didn't eat or sleep enough during jr high or high school... basically stunted my own growth for 4-5 years.

And now... My brother just turned 15 and he's about 1-2 inches taller than me.... awesome.

Anyway regardless of height I think you guys have some very attainable goals and as long as you stick with the working out and remember to eat (A LOT) you won't have any problem getting there.

Mr. Biffy
10-23-2009, 11:39 AM
That cracks me up :)

I'm 5'7 full grown, but that's because I didn't eat or sleep enough during jr high or high school... basically stunted my own growth for 4-5 years.

And now... My brother just turned 15 and he's about 1-2 inches taller than me.... awesome.

Anyway regardless of height I think you guys have some very attainable goals and as long as you stick with the working out and remember to eat (A LOT) you won't have any problem getting there.

Ha ha, that stinks. All of my guy friends are taller than me, and a couple of my friends that are girls, too. It's so annoying.

Cool! Thanks!

Mr. Biffy
10-23-2009, 03:30 PM
Arms today.

Military Press -55 lbs, 3x6

Lateral Raises -12.5 lbs, 2x6

Narrow grip BP -75 lbs, 3x6

Barbell Curls -55 lbs, 3x5

Hammer Curls -30 lbs, 2x6

Good workout.

Mr. Biffy
10-26-2009, 08:37 PM
Chest and back today.

Bench Press -95 lbs, 3x6

Wide grip Chin Ups -BW, 3x8

Deadlifts -90 lbs, 3x5

Bent over Barbell Rows -90 lbs, 3x5

Shrugs -110 lbs, 2x8

Good stuff! This if fun!

Mr. Biffy
10-30-2009, 05:04 PM
Shoulders and arms today.

Military Press -55 lbs, 3x6

Lateral Raises -12.5 lbs, 3x6

Narrow grip BP -75 lbs, 2x8

Barbell Curls -55 lbs, 3x5

DB Curls -30 lbs, 2x6

Mr. Biffy
11-02-2009, 03:37 PM
Chest and back.

Bench Press -95 lbs, 3x6

Wide grip Pull Ups -BW, 2x8

Deadlifts -95 lbs, 3x5

Barbell Rows -95 lbs, 3x5

Shrugs -110 lbs, 2x8

I'll have my monthly pictures and weigh in later tonight!

Off Road
11-02-2009, 04:02 PM
Slow and steady wins the race...nice work.

Mr. Biffy
11-02-2009, 04:12 PM
Slow and steady wins the race...nice work.

Ha ha, that's what I tell myself. Thanks, mate.

Mr. Biffy
11-02-2009, 06:36 PM
http://img156.imageshack.us/img156/2160/novembermuscles008.th.jpg (http://img156.imageshack.us/i/novembermuscles008.jpg/) http://img156.imageshack.us/img156/6941/novembermuscles007.th.jpg (http://img156.imageshack.us/i/novembermuscles007.jpg/) http://img249.imageshack.us/img249/2956/novembermuscles006.th.jpg (http://img249.imageshack.us/i/novembermuscles006.jpg/) http://img689.imageshack.us/img689/3961/novembermuscles005.th.jpg (http://img689.imageshack.us/i/novembermuscles005.jpg/) http://img249.imageshack.us/img249/7835/novembermuscles004.th.jpg (http://img249.imageshack.us/i/novembermuscles004.jpg/) http://img28.imageshack.us/img28/8745/novembermuscles003.th.jpg (http://img28.imageshack.us/i/novembermuscles003.jpg/) http://img40.imageshack.us/img40/264/novembermuscles002.th.jpg (http://img40.imageshack.us/i/novembermuscles002.jpg/) http://img692.imageshack.us/img692/4374/novembermuscles001.th.jpg (http://img692.imageshack.us/i/novembermuscles001.jpg/)

Mr. Biffy
11-02-2009, 06:37 PM
I really should make the pictures bigger. Though I'm not sure whether that would make my muscles more or less pathetic, ha ha ha ha.

Mr. Biffy
11-02-2009, 06:41 PM
November weigh in -122.5 lbs. I thought the .5 was very important, ha ha ha.

I've been able to eat better lately. Still not eating great, but I'm having two large glasses of milk a day, and two half cups of cottage cheese with tuna a day -or most days, anyway.

OGROK
11-02-2009, 07:47 PM
Heavy weights + lots of food = you becoming a monster. If you're having trouble drink a gallon of milk a day. I am incredibly lazy so I make a ****load of milk protein shakes. Do that for a couple months and you could be looking at +50lbs on all your lifts.

Mr. Biffy
11-02-2009, 07:59 PM
Heavy weights + lots of food = you becoming a monster. If you're having trouble drink a gallon of milk a day. I am incredibly lazy so I make a ****load of milk protein shakes. Do that for a couple months and you could be looking at +50lbs on all your lifts.

Cool! Thanks. I do try to drink a lot of milk, but my parents don't like having to buy so much milk, ha ha ha.

Off Road
11-02-2009, 08:47 PM
I eat a full cup of cottage cheese for a late night snack, every night. I have 4 cups of milk a day with my two protien shakes. Then I have three or four big meals a day to go with it all. These meals include large quantities of meat and veggies. You need to pack away the food if you want to grow.

Mr. Biffy
11-02-2009, 09:49 PM
I eat a full cup of cottage cheese for a late night snack, every night. I have 4 cups of milk a day with my two protien shakes. Then I have three or four big meals a day to go with it all. These meals include large quantities of meat and veggies. You need to pack away the food if you want to grow.

WOW! That's a lot. Dang. I'm trying to get as much protein as possible in my diet, but MAN, it's hard to eat well.

OGROK
11-02-2009, 09:59 PM
WOW! That's a lot. Dang. I'm trying to get as much protein as possible in my diet, but MAN, it's hard to eat well.

Don't worry about eating well just worrying about EATING. Just eat a ****load of steaks, hamburgers, chicken, protein shakes, -- ****, even pizza works. You want lots of calories and lots of protein to fuel your workouts.

Mr. Biffy
11-03-2009, 09:07 AM
Don't worry about eating well just worrying about EATING. Just eat a ****load of steaks, hamburgers, chicken, protein shakes, -- ****, even pizza works. You want lots of calories and lots of protein to fuel your workouts.

Sweet! So when I'm eating pizza, I can tell myself it's good for me. Ha ha, awesome, man! Thanks.

Mr. Biffy
11-06-2009, 07:14 PM
Shoulders and arms.

Military Press -55 lbs, 3x6

Lateral Raises -12.5, 2x6

Narrow grip BP -75 lbs, 2x8

Barbell Curls -55 lbs, 3x5

DB Curls -30 lbs, 2x6

Mr. Biffy
11-09-2009, 02:55 PM
Chest and back.

Bench Press -100 lbs, 3x6

Wide grip pull ups -BW, 2x8

Deadlift -100 lbs, 3x5

Barbell Rows -100 lbs, 3x5

Shrugs -110 lbs, 2x8

Good workout. I'm unusually tired.

Off Road
11-09-2009, 03:13 PM
Looking good except there is no way you should be deadlifting the same weight that you are rowing :tuttut: Pull harder...

Mr. Biffy
11-09-2009, 09:29 PM
Looking good except there is no way you should be deadlifting the same weight that you are rowing :tuttut: Pull harder...

Probably could go more on deadlift. Not much more, but 5 lbs or so.

I'm weighing in regularly at 123-124, which is pretty good. Ha ha, I almost "feel" heavier.

Mr. Biffy
11-16-2009, 09:41 PM
I was on vacation for almost a week, and I couldn't work out. And man, I felt it. Today was hard.

Bench Press -100 lbs, 3x6

Wide grip pull ups -BW, 2x10

Deadlifts -105 lbs, 3x5

Rows -100 lbs, 3x5

Shrugs -110 lbs, 2x8

Mr. Biffy
11-20-2009, 03:22 PM
Shoulders and arms. Another tough workout as I get "back" in shape.

Military Press -55 lbs, 3x6

Standing Barbell Rows -55 lbs, 3x6

Narrow grip BP -80 lbs, 3x6

Barbell Curls -55 lbs, 3x5

DB Curls -30 lbs, 2x6

Mr. Biffy
11-23-2009, 03:39 PM
Chest and back.

Bench Press -100 lbs, 3x5

Wide grip Pull ups -BW, 2x10

Deadlifts -105 lbs, 3x5

Rows -100 lbs, 3x5

Shrugs -115 lbs, 2x8

Mr. Biffy
11-25-2009, 02:19 PM
Light leg workout. The first in about a month.

Squats -55 lbs, 2x8

Leg Curls -40 lbs, 3x6

Calve Raises -50 lbs, 2x10

Off Road
11-25-2009, 03:54 PM
I've been faithfully reading your log for two months now. So, how do you feel about your progress so far?

Mr. Biffy
11-25-2009, 10:45 PM
Thanks! It's awesome knowing someone reads this.

I feel pretty good. Improved all my lifts, finding what works and what doesn't, gained a couple pounds (Though I'm disappointed I haven't gained more), and started eating better.

My main problem is the weight. Sure I want to get bigger and stronger, but I know that will come steadily as I start to lift bigger. I'm still having problems gaining weight, even with an improved diet of cottage cheese and milk.

Off Road
11-26-2009, 11:37 AM
I feel pretty good. Improved all my lifts, finding what works and what doesn't, gained a couple pounds, and started eating better.
Cool...keep it up.

Mr. Biffy
11-26-2009, 10:26 PM
Cool...keep it up.

Thanks, dude.

GoodyGirl
11-26-2009, 10:42 PM
I've just stumbled across your journal too and will now be reading it as well. The one thing I've noticed is you're so down on yourself and then I think about myself at your age and I think I was probably much the same. All I can say is, try and be positive about yourself and keep your chin up. You mentioned the words ugly and pathetic etc. You are none of those things! Keep working hard, you're off to a great start. All the best from me.

Mr. Biffy
11-27-2009, 03:15 PM
I've just stumbled across your journal too and will now be reading it as well. The one thing I've noticed is you're so down on yourself and then I think about myself at your age and I think I was probably much the same. All I can say is, try and be positive about yourself and keep your chin up. You mentioned the words ugly and pathetic etc. You are none of those things! Keep working hard, you're off to a great start. All the best from me.

Ha ha, thanks. I'm not that down on myself -just realistic. My lifting isn't very good right now.

Shoulders and arms today.

Military Press -55 lbs, 3x6

Standing Barbell Rows -55 lbs, 3x6

Narrow grip BP -80 lbs, 2x6

Barbell Curls -55 lbs, 3x5
Having trouble improving my weight on this.

DB Curls -30 lbs, 2x6

james_w8lifter
11-27-2009, 08:14 PM
Just read through your journal. Its very cool that you bought your own weights and are dedicated to lifting weights. Like GoodyGirl said, keep at it, be positive, have confidence. You will not gain 50lbs of mass overnight, it is very tedious work. The other critique I have is that you are not gaining weight. Usually beginner lifters gain atleast 10-15lbs. fairly quickly. You need to start eating more meat, poultry, dairy, and starch. Even if you don't feel hungry, snack on some peanut butter or snack of your choice. You may think your eating enough when you really aren't.

Anyway, great job staying committed so far and keep it up. I will be tracking your progress closely as well. Probably starting my journal tonight:)

Mr. Biffy
11-27-2009, 09:27 PM
Just read through your journal. Its very cool that you bought your own weights and are dedicated to lifting weights. Like GoodyGirl said, keep at it, be positive, have confidence. You will not gain 50lbs of mass overnight, it is very tedious work. The other critique I have is that you are not gaining weight. Usually beginner lifters gain atleast 10-15lbs. fairly quickly. You need to start eating more meat, poultry, dairy, and starch. Even if you don't feel hungry, snack on some peanut butter or snack of your choice. You may think your eating enough when you really aren't.

Anyway, great job staying committed so far and keep it up. I will be tracking your progress closely as well. Probably starting my journal tonight:)

Thanks!

Yeah. Eating better in the last month or so, but I obviously need to eat more. It's hard, though! I eat a lot, just eating the right things is hard.

Mr. Biffy
11-30-2009, 05:40 PM
Chest and back.

Bench Press -100 lbs, 3x6

Wide grip Chin ups -BW, 2x10

Deadlifts -110 lbs, 3x5

Shrugs -115 lbs, 2x8

Rows -100 lbs, 3x5

Okay, so I've got some sort of eating plan.

1 cup of cottage cheese a day

1/2 a cup of tuna a day

4 Tbsp of peanut butter a day

2 or 3 glasses of milk a day

Off Road
11-30-2009, 05:43 PM
Okay, so I've got some sort of eating plan.

1 cup of cottage cheese a day

1/2 a cup of tuna a day

4 Tbsp of peanut butter a day

2 or 3 glasses of milk a day

That's a pretty good breakfast. What about lunch, dinner, and snacks?

Off Road
11-30-2009, 06:28 PM
Let me give you an idea of what I eat every day...at least this much:

Breakfast
2-3 scrambled eggs
3 turkey sausage patties
1 cup oatmeal (cooked)
Vitamin and fish oil capsules

Lunch
2 slices whole wheat bread
2 slices of cheese
10-15 slices of lunch meat (turkey or chicken)
1 piece of fruit (apple, banana, orange)

Snack
1 cup 2% milk
3 scoops protien powder

Dinner
1.5 lb. of meat (steak, chicken, turkey)
1 can of vegitables (green beans, broccoli, whatever)
1/2 cup of black beans

Snack
1 cup cottage cheese
Handful of almonds

lots and lots of water.
and I'm loosing weight about 1 lb a week :)

GoodyGirl
11-30-2009, 06:46 PM
And here's what I eat each day AND I'm a girl, I'm supposed to be a delicate little flower (but I'm not!! hahaha)

Breakfast
30g wheatbran + 30g natural muesli (or oats) + 1/2 cup light milk
250ml skim milk + 3 scoops protein powder

Snack
Tin of 98% fat free creamed rice (95g)
1/2 protein bar

Lunch
One slice toast + mustard + lean chicken breast supreme or turkey breast deli meat (100g meat)
Low fat cottage cheese (150-200g) + 100g frozen raspberries (thawed) with some fake sugar

Pre or post-workout snack
Protein shake + fruit + fish oil caps or some nuts

Dinner
Salad or steamed vegies with tuna, fish, lean meat, or some boiled eggs (w/ only 1 yolk) etc

Bedtime snack
Maybe some low fat yoghurt, low cal jelly, fruit or some more cottage cheese

Calories each day around about 2000, give or take a little. Loads and loads of water too! and heavy weights + some cardio!! Works a treat for me :)

Mr. Biffy
11-30-2009, 07:53 PM
Ha ha ha, holy crap. And I thought my little food plan was pretty good.

Thanks for giving me some ideas! I'll use some of those meals/snacks.

james_w8lifter
11-30-2009, 08:01 PM
Let me give you an idea of what I eat every day...at least this much:

Breakfast
2-3 scrambled eggs
3 turkey sausage patties
1 cup oatmeal (cooked)
Vitamin and fish oil capsules

Lunch
2 slices whole wheat bread
2 slices of cheese
10-15 slices of lunch meat (turkey or chicken)
1 piece of fruit (apple, banana, orange)

Snack
1 cup 2% milk
3 scoops protien powder

Dinner
1.5 lb. of meat (steak, chicken, turkey)
1 can of vegitables (green beans, broccoli, whatever)
1/2 cup of black beans

Snack
1 cup cottage cheese
Handful of almonds

lots and lots of water.
and I'm loosing weight about 1 lb a week :)

Pretty similar here,

Breakfast
3 boiled eggs
2 slices wheat bread
Optimum Nutrition Gainer shake (1,000 cals)

Snack(pre-workout)
Muscle Milk protein bar
Apple or banana

Lunch
Usually a footlong subway club or philly steak

Snack
Handful of Almonds
Apple or banana

Dinner
About 10 oz. of chicken or steak
Noodles or Rice
Broccoli or green beans

Bedtime
3 tbsp peanut butter
Casein Protein Shake

Probably a gallon of water through the day

Holy hell I eat a lot through the day now that I look at it:eek:.

platypus
11-30-2009, 08:15 PM
Keep plugging along...I wasn't far off from you just a few months ago!

Mr. Biffy
12-01-2009, 06:54 PM
Keep plugging along...I wasn't far off from you just a few months ago!

Cool! Thanks. I'll keep on plugging. :strong:

Mr. Biffy
12-01-2009, 06:56 PM
Pretty similar here,

Breakfast
3 boiled eggs
2 slices wheat bread
Optimum Nutrition Gainer shake (1,000 cals)

Snack(pre-workout)
Muscle Milk protein bar
Apple or banana

Lunch
Usually a footlong subway club or philly steak

Snack
Handful of Almonds
Apple or banana

Dinner
About 10 oz. of chicken or steak
Noodles or Rice
Broccoli or green beans

Bedtime
3 tbsp peanut butter
Casein Protein Shake

Probably a gallon of water through the day

Holy hell I eat a lot through the day now that I look at it:eek:.

That is a lot, but I could do something like that.

I'll try to map out some sort of food plan.

Mr. Biffy
12-04-2009, 09:42 AM
Monthly weigh-in.

123.6, though there were times I weighed in at 124 or more last month.

I'll take pictures later, but probably won't post them. We'll see.

Arms workout later!

Off Road
12-04-2009, 09:53 AM
Arms workout later!
Here's a little tip for ya...
What do you think that arm workout is going to do for you in terms of gaining weight?

Mr. Biffy
12-04-2009, 06:45 PM
Here's a little tip for ya...
What do you think that arm workout is going to do for you in terms of gaining weight?

Not much. But I'm vain, and I would like my arms to be bigger, ha ha ha ha. Plus, I do want to be stronger, and my arms/shoulders are weak.

Military Press -60 lbs, 2x6
I was struggling mightily, until I realized I was trying to do 70 lbs instead of 60.

Standing Barbell Rows -60 lbs, 2x6

BB Curls -60 lbs, 3x5

Narrow grip BP -80 lbs, 3x6

DB Curls -35 lbs, 2x5

Mr. Biffy
12-04-2009, 06:49 PM
Here's what I've eaten so far today...

2 eggs

2 slices of cheese

2 slices of ham

6 cups of milk

1 cup of cottage cheese

Granola Bar

Cheese stick

1 english muffin

1 cheese calzone

6 baby carrots

3 bottles of water
By my count, that's about 95 grams of protein, which isn't bad. I'm planning on eating some peanut butter, and maybe some tuna later.

james_w8lifter
12-04-2009, 07:21 PM
Here's what I've eaten so far today...

2 eggs

2 slices of cheese

2 slices of ham

6 cups of milk

1 cup of cottage cheese

Granola Bar

Cheese stick

1 english muffin

1 cheese calzone

6 baby carrots

3 bottles of water
By my count, that's about 95 grams of protein, which isn't bad. I'm planning on eating some peanut butter, and maybe some tuna later.

Good job drinking lots of milk. Looking good as far as eating more than you were previously but you still need more calories. Have you considered a weight gainer protein supplement? You can drink up to 1200 calories in one serving. Easiest way to gain weight, I would definitely look into if I were you.

Mr. Biffy
12-04-2009, 08:20 PM
Good job drinking lots of milk. Looking good as far as eating more than you were previously but you still need more calories. Have you considered a weight gainer protein supplement? You can drink up to 1200 calories in one serving. Easiest way to gain weight, I would definitely look into if I were you.

I've considered some sort of weight gaining shake, yeah. 1200 calories! That's ridiculous. I'll look into something like that.

Mr. Biffy
12-06-2009, 08:20 PM
Okay, so for the last 3 or 4 days I've been eating pretty well. About 100-120 grams of protein a day. How much do you think I should be eating to gain more than a pound and a half a month?

james_w8lifter
12-06-2009, 08:39 PM
Its not the protein, it's the calories that will put on the weight. Of course you want to get in atleast 1 gram of protein per pound of bodyweight. However, upping your caloric intake will yield weight gain. Just eat, eat when your hungry, eat when your not hungry, and after that, eat again. Just constantly snack throughout the day. It takes tons of dedication and consistency to put on weight properly during a bulk.

Mr. Biffy
12-06-2009, 09:32 PM
Its not the protein, it's the calories that will put on the weight. Of course you want to get in atleast 1 gram of protein per pound of bodyweight. However, upping your caloric intake will yield weight gain. Just eat, eat when your hungry, eat when your not hungry, and after that, eat again. Just constantly snack throughout the day. It takes tons of dedication and consistency to put on weight properly during a bulk.

Alright, cool. I will dedicate myself to eating. :ninja:

Mr. Biffy
12-07-2009, 08:08 PM
Shortened workout, because I didn't have a ton of time.

Bench Press -105 lbs, 3x5

Deadlifts -110 lbs, 3x5

Rows -100 lbs, 3x5

Mr. Biffy
12-07-2009, 08:16 PM
I'm realizing that I don't eat many calories. Probably about 800-1000 a day, average. Some days worse, some days better.

I calculated that I need to eat about 3000 calories a day to gain 5 pounds or so a month. Yikes! About 3 times my normal intake. Do you guys have any high-calorie food ideas? I know peanut butter, raisins, and milk are all pretty good. Just having a cup of raisins will get me about 500 calories, which is alright -not sure I could take more than a cup or two of raisins a day, though, ha ha.

Any ideas?

Sorry to bug you guys over and over, ha ha. Thank you very, very much for your advice and encouragement.

Mr. Biffy
12-08-2009, 09:31 PM
Hey! I ate well today. I kept track of what I ate, and I ate about 2865 calories. Couple hundred short of that pound and a half a week number I gave earlier, but I'll take it!

GoodyGirl
12-08-2009, 11:01 PM
Nice calorie intake! Keep that up and you will grow like a weed!

Mr. Biffy
12-09-2009, 08:42 PM
Did some squats. Not very much weight, but I didn't want to do absolutely nothing, so...

Ate alright again, though not as much as yesterday. I feel fat, ha ha ha.

Mr. Biffy
12-14-2009, 07:04 PM
Bench Press -105 lbs, 3x5

Pullups -BW, 1x5

Chinups -BW, 1x5

Deadlifts -110 lbs, 3x5

Rows -100 lbs, 2x5

Shrugs -115 lbs, 1x10

james_w8lifter
12-14-2009, 07:31 PM
I'm realizing that I don't eat many calories. Probably about 800-1000 a day, average. Some days worse, some days better.

I calculated that I need to eat about 3000 calories a day to gain 5 pounds or so a month. Yikes! About 3 times my normal intake. Do you guys have any high-calorie food ideas? I know peanut butter, raisins, and milk are all pretty good. Just having a cup of raisins will get me about 500 calories, which is alright -not sure I could take more than a cup or two of raisins a day, though, ha ha.

Any ideas?

Sorry to bug you guys over and over, ha ha. Thank you very, very much for your advice and encouragement.

Definitely try your very best to eat those 3000+ calories or you will be lifting for nothing. You must eat big to get big. To fill your calories needs I would recommend peanut butter, nuts (almonds, cashews, etc.), whole milk, protein bars, fruits (bananas, apples, etc.), meat (ground beef, hamburgers, steak, pork, bacon, etc.), cheese, eggs, wheat bread, etc. There are tons of options! Take a look at my fitday entries in my journal to see what I eat in a day to take in 4000+ calories!


Hey! I ate well today. I kept track of what I ate, and I ate about 2865 calories. Couple hundred short of that pound and a half a week number I gave earlier, but I'll take it!

Good job, make this a habit!


Did some squats. Not very much weight, but I didn't want to do absolutely nothing, so...

Ate alright again, though not as much as yesterday. I feel fat, ha ha ha.

Your not fat, eat some more!


Bench Press -105 lbs, 3x5

Pullups -BW, 1x5

Chinups -BW, 1x5

Deadlifts -110 lbs, 3x5

Rows -100 lbs, 2x5

Shrugs -115 lbs, 1x10

Nice workout, way to stick to compound movements! Wanna see some more sets of pull-ups/chin-ups.

Mr. Biffy
12-14-2009, 09:15 PM
Thanks a lot!

Nice 3000 calorie day. I didn't even think I ate that great, either. Cool.

Mr. Biffy
12-15-2009, 10:20 PM
3300 calories today, and I weighed in at 126. Nice.

james_w8lifter
12-16-2009, 09:34 PM
Gooooood job, keep at it!

Mr. Biffy
12-18-2009, 02:49 PM
Military Press -60 lbs, 2x6

Barbell Rows -60 lbs, 2x6

BB Curls -60 lbs, 3x5

Narrow grip BP -80 lbs, 2x8

DB Curls -35 lbs, 2x5

Mr. Biffy
12-21-2009, 09:02 PM
Chest and back.

BP-105 lbs, 3x5

Deadlifts-115 lbs, 3x5

Rows -105 lbs, 2x5

Shrugs -120 lbs, 1x8

Chin ups -1x5

Pull ups -1x5

Chin ups -1x5

Pull ups -1x5

Mr. Biffy
12-29-2009, 10:24 PM
Deadlifts -120 lbs, 3x5

Shrugs -120 lbs, 1x8

Rows -105 lbs, 2x5

BP -105 lbs, 3x5

GoodyGirl
12-30-2009, 06:24 AM
Hey, how is your weight gain going now? I saw you recently wrote you reached 126, that's 6lbs since you started your journal. Nice work! I'm hoping you ate loads at Christmas!! Did you?

james_w8lifter
12-30-2009, 08:48 PM
^I was wondering the same thing... Gaining any weight buddy?

Mr. Biffy
12-31-2009, 09:17 AM
Thanks for asking! Yeah, I'm still gaining weight. Weighed in at 128.5 last night, but it was at night. I usually weigh in around 127.5.

I said in October that I wanted to be at 130-135 in a year or less. I'm going to reach 130 by the end of January. Nice!

Mr. Biffy
01-01-2010, 09:40 PM
Monthly weigh in -127.5

james_w8lifter
01-02-2010, 04:51 PM
7.5lbs gained since September is good, but honestly you could be putting on 1lb or more a week. It's up to you but I would up my caloric intake and start tracking my calories on Fitday.com daily. It all depends on what your goals are but I would recommend concentrating on the diet more. Sounds a little harsh but I'm just being honest

Off Road
01-02-2010, 05:30 PM
Sounds a little harsh but I'm just being honest
I've been biting my toungue for months. I think he could be making much much faster progress, but..."it's his baby, he has to rock it" :)

Mr. Biffy
01-02-2010, 08:12 PM
Military Press -60 lbs, 2x6

Barbell Rows -60 lbs, 2x6

Barbell Curls -60 lbs, 3x5

DB Curls -35 lbs, 1x6

Narrow Grip BP -85 lbs, 2x8

Mr. Biffy
01-02-2010, 08:14 PM
7.5lbs gained since September is good, but honestly you could be putting on 1lb or more a week. It's up to you but I would up my caloric intake and start tracking my calories on Fitday.com daily. It all depends on what your goals are but I would recommend concentrating on the diet more. Sounds a little harsh but I'm just being honest

Ha ha ha ha ha, you guys are right. I've gained more weight in the last month than I have in the last couple months, so I'm making some progress. I usually do take track of my calories, and in the last several weeks I've been right at 3000 or more a day.

Mr. Biffy
01-02-2010, 08:21 PM
I've been biting my toungue for months. I think he could be making much much faster progress, but..."it's his baby, he has to rock it" :)

Oh, it's fine. Don't feel like you have to be easy on me. I can take it, ha ha ha. :ninja:

Off Road
01-02-2010, 08:42 PM
I think you would do a lot better on a tried and true routine with more emphasis on progression.

Mr. Biffy
01-03-2010, 05:00 PM
I think you would do a lot better on a tried and true routine with more emphasis on progression.

Like what?

Off Road
01-03-2010, 07:38 PM
Starting Strength would be right up your alley. Start with a lighter weight than you think you need to and add the required ammount EVERY time. You really need to focus on bringing your lift numbers up, especially your deadlift. There is no reason you should be rowing as much as you are deadlifting...your arms should not be as strong as your legs and lower back. Focus on getting much stronger on the big lifts and eating enough to support growth.

Check out some of the journals in here of the guys using Starting Strength or similar strength programs. They are getting strong and BIG at a pretty fast rate.

Mr. Biffy
01-03-2010, 07:59 PM
Okay, so you want my workout to basically look like this...

Monday (Workout A)
-Squats: 3 x 5
-Bench Press: 3 x 5
-Deadlift: 1 x 5
-Dips (weighted): 2 x 5-8

Wednesday (Workout B)
-Squats: 3 x 5
-Bench Press: 3 x 5
-Power Clean: 3 x 5
-Chin-ups: 3 x 8

Friday (Workout A)
-Squats: 3 x 5
-Bench Press: 3 x 5
-Deadlift: 1 x 5
-Dips (weighted): 2 x 5-8

Then go workout B, A, B the next week.

That, basically?

Off Road
01-03-2010, 08:16 PM
I like this better...

Workout A (sets x reps):
Squat 3x5
Bench Press 3x5
Deadlift 1x5
Chinups 3xMax Reps

Workout B (sets x reps):
Squat 3x5
Overhead Press 3x5
Barbell Rows 3x5
Bar Dips 3x8-10

Mr. Biffy
01-04-2010, 09:41 AM
Okay. My problem is squats. I would like to do them, I just can't. I can physically, but I don't have a way to do them.

Off Road
01-04-2010, 10:29 AM
I don't have a way to do them.
Find a way... Homemade rack, saw horses, front squats, there are options. I wouldn't leave out the one exercise that has the largest percentage of growth potential.

Mr. Biffy
01-10-2010, 07:09 PM
Man, I'm tired. Running on like 10 hours sleep over the past 3 days because of a mission trip to Toronto. No workout on Friday because of that, but it was worth it.

Off Road -saw your thread you started about the squats. So I'm thinking I'll do that SS routine you suggested, except I'll substitute lunges and leg presses for the squats.

Thank God for spell check, or this post would have been barely readable....

Off Road
01-10-2010, 07:55 PM
While those are fine exercises, you are doing yourself s dis-service by not finding a way to squat. It really is the most important lift you can do if you want to get big and strong.

Mr. Biffy
01-11-2010, 09:59 AM
While those are fine exercises, you are doing yourself s dis-service by not finding a way to squat. It really is the most important lift you can do if you want to get big and strong.

Of course. But until I can I'll just do those. Good news -my family might join the Y, so I might have a way to squat soon.

Off Road
01-11-2010, 01:12 PM
That is good news. Good luck, and don't forget to put a lot of effort and focus on the deadlifts...at least until you start squatting, they'll be the biggest factor for growth.

james_w8lifter
01-11-2010, 01:19 PM
Keep a track on your weight gain as well. Eat, when you are reading this post, you should be eating something! lol

Mr. Biffy
01-12-2010, 05:28 PM
That is good news. Good luck, and don't forget to put a lot of effort and focus on the deadlifts...at least until you start squatting, they'll be the biggest factor for growth.

Cool. Thank you! My family actually took a tour of the Y a couple hours ago, and it looks pretty cool. Basically, it'll depend on what my Mom wants to do, ha ha ha.

Mr. Biffy
01-12-2010, 05:29 PM
Keep a track on your weight gain as well. Eat, when you are reading this post, you should be eating something! lol

Right. *Goes to get some raisins*

Mr. Biffy
01-13-2010, 09:15 PM
Lunges -50 lbs, 3x3
Wow. These were hard. Dang.

BP -105 lbs, 3x5

Deadlifts -120 lbs, 2x5

Chin ups -BW, 2x10

Mr. Biffy
01-18-2010, 07:52 PM
Leg Press - 45 lbs, 2x6

Lunges - 50 lbs, 2x4

BP - 110 lbs, 2x5

Deadlift - 120 lbs, 1x5

Chin ups - 2x10

james_w8lifter
01-18-2010, 08:07 PM
Good job on the workouts but I would suggest upping the number of sets to 3-4 on some of the exercises

Mr. Biffy
01-21-2010, 07:56 PM
Good job on the workouts but I would suggest upping the number of sets to 3-4 on some of the exercises

Good idea. I didn't have a lot of time when I did that, so I did SOME of those low set #'s on purpose.

Mr. Biffy
01-22-2010, 04:00 PM
Military Press - 60 lbs, 2x5

Rows - 60 lbs, 2x8

BB Curls - 60 lbs, 2x5

Narrow Grip BP - 85 lbs, 2x8

DB Curls - 35 lbs, 1x6

Off Road
01-22-2010, 04:11 PM
:confused:You're supposed to try and lift MORE weight or hit MORE reps every workout :confused:

Progression is the key to big gains. Or are you one of those guys that thinks "pumping" up the muscles is what it takes?

Anyways, I'm glad you are sticking to the workouts you like. It will at least keep you in shape :)

Mr. Biffy
01-22-2010, 07:56 PM
:confused:You're supposed to try and lift MORE weight or hit MORE reps every workout :confused:

Progression is the key to big gains. Or are you one of those guys that thinks "pumping" up the muscles is what it takes?

Anyways, I'm glad you are sticking to the workouts you like. It will at least keep you in shape :)

Problem is, I keep having to skip a workout for some reason, and then I can't lift heavier, because I have to get used to lifting the weight I was again.

No. I realize progression is kind of important, ha ha ha.

I'll do SS for Monday and Wednesday, and then that on Friday.

GoodyGirl
01-23-2010, 05:58 AM
I did a 6 x 77lb Military Press the other week. I want it to be wayyyyyy better than that but it's my best effort so far!
C'mon, you don't want a girl beating you, do 'ya?
Off Road and James ...... hopefully that'll fire him up!!!!! ;)
And Off Road is right, find a way to squat, boy!
You'll be blown away by the changes it will cause!

Mr. Biffy
01-23-2010, 10:05 AM
Daaaaang, now I am fired up. Ha ha ha, can't have a girl beat me.

I've tried. I found plastic bins, set them on top of each other, then put chairs on top of them, and tried to use that as a squat rack. And I almost killed myself.

Any ideas?

Mr. Biffy
01-25-2010, 03:59 PM
Squats - 60 lbs, 2x10
You read that right. I did squats. Really heavy, too. I almost made a video of it to post and fire you guys up, but I wasn't sure if you could handle it. It was, after all, 60 lbs.

Bench Press - 110 lbs, 3x5

Deadlifts - 120 lbs, 1x5. 110 lbs, 1x7

Chin Ups - 2x10

Off Road
01-25-2010, 04:09 PM
Bravo...good start.

GoodyGirl
01-28-2010, 04:55 AM
Squats! Excellent! How is your diet going? Have you gained any more weight?

Shemz
01-28-2010, 05:14 AM
Just read the whole journal, you're doing pretty good so far! Keep up the good work! Did you built your own squat rack or? If you got some buckets, some concrete and some wood:

http://www.casualhacker.net/cgi-bin/resize.py/album/blog/squat-stands/IMG_0795.jpg

I'm also curious about your diet. Any recent pictures? I've noticed you're developing well on the back part. Are you following SS now or any other program?

Mr. Biffy
02-02-2010, 05:02 PM
Squats! Excellent! How is your diet going? Have you gained any more weight?

Thanks! My diet is going alright. I'm weighing in at 128-129, which is disappointing because I haven't gained any weight in January. I went on a mission trip early in the month, didn't eat well, and that got me off track for some reason. It was like, when I came back, I had forgotten how to get my calories or something.

Lately I've been eating a lot better though.

Mr. Biffy
02-02-2010, 05:10 PM
Just read the whole journal, you're doing pretty good so far! Keep up the good work! Did you built your own squat rack or? If you got some buckets, some concrete and some wood:

http://www.casualhacker.net/cgi-bin/resize.py/album/blog/squat-stands/IMG_0795.jpg

I'm also curious about your diet. Any recent pictures? I've noticed you're developing well on the back part. Are you following SS now or any other program?

Thank you! That's actually a really interesting idea. I might just try that. I've just been lifting what I can on to my shoulders and doing that, but your idea would be a lot better.

I'll try to get some pics up this month. I've been doing SS on Monday and Wednesday, then my "arms" lifts on Friday.

Mr. Biffy
02-03-2010, 10:03 PM
Squats - 65 lbs, 2x8

Deadlifts - 125 lbs, 2x5

Bench Press - 110 lbs, 2x6

Mr. Biffy
02-05-2010, 03:32 PM
Barbell Curls - 65 lbs, 2x4

Narrow Grip BP - 90 lbs, 2x6

DB Curls - 35 lbs, 1x6

Military Press - 65 lbs, 2x5

Rows - 65 lbs, 2x6

james_w8lifter
02-05-2010, 09:23 PM
Nice workouts. How's the diet?

Mr. Biffy
02-06-2010, 08:55 PM
Nice workouts. How's the diet?

Good. Trying to get 3000 calories a day, and I usually do. It's hard, though, man!

Mr. Biffy
02-15-2010, 05:29 PM
Squats - 65 lbs, 2x8

Deadlifts - 125 lbs, 2x5

Bench Press - 110 lbs, 2x6

Mr. Biffy
02-19-2010, 06:08 PM
Squats - 65 lbs, 2x10

BB Curls - 65 lbs, 3x4
These were really hard, which was kind of confusing. Then I stacked the weight more evenly (Replaced 25 pounders, put a 10 and a 15 on each side) and it got easier. Hmm....

Military Press - 65 lbs, 2x5

Narrow Grip BP - 90 lbs, 2x6

DB Curls - 35 lbs, 2x6

Mr. Biffy
02-22-2010, 08:01 PM
Bench Press - 115 lbs, 2x5

Deadlift - 130 pounds, 2x5

Squat - 70 pounds, 2x8

Mr. Biffy
03-02-2010, 09:34 PM
No workout on Monday. I wasn't feeling good. I've had a bug for about a week now. It's been killing my appetite, and generally just messing up my stomach.

Possibly better today? I don't know. I felt better after eating, but I still didn't eat breakfast.

Okay, so after staying at around 128 pounds for so long, what do you guys think is wrong? Either I'm not doing enough and eating enough, OR my body is just comfortable with this weight. What do ya'll think?

Off Road
03-02-2010, 09:42 PM
Go back and read every piece of advice I've been giving you since the start.

1.) Get a good routine.
2.) Get a good progression plan.
3.) Get a good eating plan.

I don't want to be an *****, but you will continue to spin your wheels for years the way you are going.

Off Road
03-04-2010, 09:07 AM
If you are brave enough to break out of the "bodybuilding" mindset, here's a routine you can use to get bigger and stronger...

Monday:
Deadlift - 1x12
Bulgarian Split Squat - 1x12
1 Arm Db Row - 1x12

Thursday:
Bench Press - 2x12
OH Press - 1x12
Skull Krusher - 1x12

1) Start with a weight that allows you to comfortably finish all 12 reps.
2) Every week add 10 lbs to the deadlift and split squat.
3) Every week add 5 lbs to the other exercises (maybe only 2.5 to the skull krushers.
4) If you fail before 12 reps, add weight the next week.
5) Always add weight!
6) when a lift stalls at 5 reps, keep the weight right there, don't add more.
7) When all the lifts are at 5 reps, take a week off and start over.
8) When you start over, you'll be stronger, so start heavier.

Mr. Biffy
03-05-2010, 08:42 AM
Alright, this looks kind of cool. If it gets me bigger and stronger, then I'm good with it.

Tuesday and Friday work instead of Monday/Thursday? Thursday is a really bad day for me.

And OH Is just overhead, right? I feel like an idiot, but I just want to make sure.

Thanks for sticking with me. I know I'm frustrating. If I frustrate myself, I can't imagine what it's like to have to read my workouts, haha.

Off Road
03-05-2010, 08:50 AM
I ran a similar routine when I started and did it Mon/Wed/Fri, just switch back and forth between the two workouts. You could even do it 3 times one week and two times the next week. Your recovery will dictate the frequency. But ya, Tues Fri would work fine. You could also add 1 or at most 2 days of conditioning like HIT or GPP. Yes, OH means overhead, like military press or seated press. Spend the next few months getting really strong on 6 lifts and you'll be amazed at your progress. Don't forget to keep eating and make adding the weight EVERY session your number #1 priority. Good luck.

Mr. Biffy
03-05-2010, 09:57 PM
Bench Press - 90 lbs, 2x12

SkullCrushers - 30 lbs, 1x10
I hate Skullcrushers so much. I can never seem to do them right.

Overhead Press - 45 lbs, 1x12

I liked this a lot.

Off Road
03-05-2010, 10:10 PM
Switch the order. I wrote it as 1) bench, 2) press, and 3) skull krushers. The order is important.

Mr. Biffy
03-05-2010, 10:45 PM
Whoops! Sorry. It was just more convenient to do the two bench exercises first.

Off Road
03-05-2010, 10:51 PM
The routine is set up to work the biggest lifts first and the smallest lifts last. That way you can focus your energy on the biggest lifts and still perform well later on the smaller lifts. If you exhaust your triceps before you get to the press, you won't be working your shoulders to their full potential.

Mr. Biffy
03-06-2010, 11:33 AM
That makes sense.

http://img690.imageshack.us/img690/8330/musclesmarch002.jpg (http://img690.imageshack.us/i/musclesmarch002.jpg/)

http://img709.imageshack.us/img709/8539/musclesmarch003.jpg (http://img709.imageshack.us/i/musclesmarch003.jpg/)

http://img18.imageshack.us/img18/2818/musclesmarch004.jpg (http://img18.imageshack.us/i/musclesmarch004.jpg/)

Pics from today. Wow, my room's a mess. I was on my brother's side of the room, hence the Lord of the Ring's poster, and the weird little Christmas tree in the background....

Mr. Biffy
03-09-2010, 08:37 PM
Deadlift - 95 lbs, 1x12

Bulgarian Split Squats - 35 lbs, 1x12
These were really hard to get a hang of.

1 Arm DB Rows - 20 lbs, 1x12

Off Road
03-09-2010, 08:42 PM
Good start! Keep going. The split squats will get easier.

Mr. Biffy
03-12-2010, 09:58 PM
Bench Press - 95 lbs, 2x10

OH Press - 50 lbs, 1x10

Skull Krushers - 35 lbs, 1x10

Off Road
03-12-2010, 11:32 PM
Wow, already dropped two reps. Maybe should have started a little lighter, but keep going. The magic happens at the end and all during the second cycle. Way to stick with it. I hope you're eating too.

Mr. Biffy
03-13-2010, 09:01 AM
I thought I was allowed to drop a few reps if I added weight?

Off Road
03-13-2010, 09:49 AM
Yes, that's the goal. You want to drop reps, but only because you can't do any more, not because you just want to.

Mr. Biffy
03-13-2010, 10:06 PM
I didn't want to drop them. I just did, because the reps would have sucked, or because it would have been dangerous to try more.

Off Road
03-14-2010, 08:46 AM
You've got to be able to push it hard. If bench press is unsafe because of lack of spotters or equipment, then switch to weighted bar dips. This should be "to failure" training. You should always TRY to get all 12 reps. All the other lifts should be safe to take to failure and that's why I picked them, I remember your lack of equipment.

Off Road
03-14-2010, 10:00 AM
Here's a quote from "Maximum" Bob Whelan...

"It also depends on POUNDAGE PROGRESSION even if it is one set, and real EFFORT to make one set work. Some people can't do one set because they never work hard enough to make it work. "

Mr. Biffy
03-17-2010, 08:46 PM
Here's a quote from "Maximum" Bob Whelan...

"It also depends on POUNDAGE PROGRESSION even if it is one set, and real EFFORT to make one set work. Some people can't do one set because they never work hard enough to make it work. "

Cool.

Deadlift - 110 lbs, 1x10

Bulgarian Split Squat - 35 lbs, 1x10
I'm sorry, I just needed another week at 35 to try and get a hang of these.

1 Arm DB Row - 25 lbs, 1x12

Mr. Biffy
03-20-2010, 09:33 PM
BP - 100 lbs, 2x8

OH Press - 55 lbs, 1x8

Skull Krushers - 40 lbs, 1x10

Off Road
03-20-2010, 11:50 PM
I challenge you to get at least 10 reps with 120 lbs in the deadlift this week.

Mark!
03-21-2010, 12:07 AM
GET IT BABY!!!!!! Keep it up man, push yourself. When you don't think you can do anymore, squeeze out another rep (as long as it's safely done so). You can get that 120x10, you got it in you, make it happen bro.

nfraher
03-21-2010, 12:10 AM
hooray for short people. I'm 5'5 myself. In the last 8 months ive gone from 125 to 160. My bulking cals are now about 4000. What are yours?

Mr. Biffy
03-21-2010, 11:08 AM
hooray for short people. I'm 5'5 myself. In the last 8 months ive gone from 125 to 160. My bulking cals are now about 4000. What are yours?

Awesome! How do you look at 160? My ending goal is around 165-170, because of my height, but I have no idea how that will turn out.

I try to get 3000 calories or more a day. How do you get up to 4000? Any eating tips?

Mr. Biffy
03-21-2010, 11:09 AM
I challenge you to get at least 10 reps with 120 lbs in the deadlift this week.

I'll take that challenge!

Mr. Biffy
03-21-2010, 11:12 AM
GET IT BABY!!!!!! Keep it up man, push yourself. When you don't think you can do anymore, squeeze out another rep (as long as it's safely done so). You can get that 120x10, you got it in you, make it happen bro.

Thanks for the encouragement! I'm definitely gonna push for it.

Mr. Biffy
03-26-2010, 10:49 PM
Okay, so no workout on Tuesday. I was sick, so it probably wouldn't have been a good idea to workout.

BP - 105 lbs, 2x8

OH Press - 55 lbs, 1x9

Narrow Grip BP - 90 lbs, 1x8
Is it okay if I switch to this? I don't like SkullKrushers, and I honestly don't think I'm getting much out of them.

Mark!
03-26-2010, 11:19 PM
keep at it mr. biffy. When's the next deadlift day bro? Gotta hit 10 reps.

Off Road
03-27-2010, 08:07 AM
Narrow Grip BP - 90 lbs, 1x8
Is it okay if I switch to this? I don't like SkullKrushers, and I honestly don't think I'm getting much out of them.
Ya, do what you want for the triceps, as long as you are consistent from cycle to cycle. It's really just in there for some "fluff."

Nice job getting the reps with the extra weight.

Mr. Biffy
03-27-2010, 09:42 AM
keep at it mr. biffy. When's the next deadlift day bro? Gotta hit 10 reps.

Trying the 120x10 this Tuesday!

Mr. Biffy
03-27-2010, 09:43 AM
Ya, do what you want for the triceps, as long as you are consistent from cycle to cycle. It's really just in there for some "fluff."

Nice job getting the reps with the extra weight.

Oh, alright, cool!

Thanks.

Mr. Biffy
03-30-2010, 04:19 PM
Deadlift - 120 lbs, 1x11

Bulgarian Split Squat - 40 lbs, 1x10

1 Arm DB Row - 30 lbs, 1x10

Off Road
04-03-2010, 10:11 AM
Deadlift - 120 lbs, 1x11
Awesome Biffy. That's the effort I want to see every time. Not only did you get the 10 reps, you went one further. Great stuff.

Mr. Biffy
04-05-2010, 04:20 PM
Haha, it would be more impressive if it was more than 120, but thanks!

BP - 105 lbs, 2x7
Not really sure what happened this week

OH Press - 55 lbs, 1x8

Narrow grip BP - 95 lbs, 1x4. 90 lbs, 1x8

I'll increase weight next week, don't worry. Something was just off this workout.

Mr. Biffy
04-09-2010, 10:58 PM
BP - 110 lbs, 2x7

OH Press - 60 lbs, 2x7

Narrow grip BP - 90 lbs, 1x9

Bulgarian Split Squats - 45 lbs, 1x8

Off Road
04-09-2010, 11:33 PM
Mixing things up?

Mr. Biffy
04-10-2010, 02:18 PM
Not really. I just couldn't get my workout in on Tuesday. The split squats are hard for me and I didn't want to skip them, because then my form would regress again.

Mr. Biffy
04-13-2010, 08:34 PM
Deadlift - 125 lbs, 1x7

Bulgarian Split Squats - 45 lbs, 1x10

1 Arm DB Rows - 30 lbs, 1x12

Mr. Biffy
04-25-2010, 09:31 PM
So every spring break, some kids here in Rochester NY get together and do something called Flower City Work Camp. We sleep and eat in a Church all week, wake up early, go out into the city and either work on broken down houses or run a VBS sort of thing for the kids in the neighborhoods. This was my 3rd and final year, and it was one of the best weeks of my life, easily.

I know you don't care. BUT, I do have an excuse for not working out, and for my horrific numbers tonight.

BP - 105, 1x6, 1x8

OH Press - 55 lbs, 2x7

1 Arm DB Row - 30 lbs, 1x10

Mark!
04-25-2010, 10:12 PM
To me, personally...anytime you get in the community and help out, that's a good enough excuse to miss a workout. Just get back in there and keep hitting it when you can. Consitency is always key but we have to allow for life to intervene every once in a while right?

Off Road
04-26-2010, 07:18 AM
That sounds like a lot of fun and helping others is always a good excuse. Just add 5 lbs next week and bust your butt.

Mr. Biffy
04-26-2010, 09:08 AM
It was a ton of fun, yeah. It's fascinating how the kids in these neighborhoods just want someone that will actually listen to them, and talk to them, and just be nice to them. They don't even know us, but by the end of the 3 days we spend with them, they're opening up like we've known each other for years.

And yes, don't worry, I'm going to go hard this week!

Mr. Biffy
04-27-2010, 09:05 PM
Deadlift - 120 lbs, 1x8

Bulgarian Split Squats - 50 lbs, 1x10

Narrow Grip BP - 90 lbs, 1x8

Should I increase the number of sets?

Off Road
04-27-2010, 09:12 PM
Next cycle we will increase the sets. For now, just concentrate on getting stronger. That's what one set is best at.

Next cycle we will be adding another set and another exercise to each day. We may even go to 3 times a week if you can show weight gain during this cycle...keep eating.

Mr. Biffy
04-28-2010, 10:35 AM
Cool! Thanks! Yeah, I've been struggling with my eating lately. Part sickness, part being gone a LOT and not having a chance to eat as much.

Mr. Biffy
04-30-2010, 11:38 PM
BP - 110 lbs, 2x7

OHP - 55 lbs, 1x8

Narrow grip BP - 95 lbs, 1x7

Off Road
05-01-2010, 06:56 AM
You missed a set on the bench and you didn't add weight to the OHP...tsk...tsk...

You aren't sticking to the plan, you're just kind of doing whatever and not eating seriously.

Mr. Biffy
05-01-2010, 01:43 PM
You missed a set on the bench and you didn't add weight to the OHP...tsk...tsk...

You aren't sticking to the plan, you're just kind of doing whatever and not eating seriously.

I didn't miss a set on bench. I only do 2 sets, I thought?

Struggling with the OHP. I'll go for 60 next week, don't worry.

I'm trying, man! Eating tips would be helpful! I can't do it all on my own (I'm no Superman). I gotta eat what my Mom buys from the store!

Mr. Biffy
05-01-2010, 01:53 PM
You missed a set on the bench and you didn't add weight to the OHP...tsk...tsk...

You aren't sticking to the plan, you're just kind of doing whatever and not eating seriously.

I didn't miss a set on bench. I only do 2 sets, I thought?

Struggling with the OHP. I'll go for 60 next week, don't worry.

I'm trying, man! Eating tips would be helpful! I can't do it all on my own (I'm no Superman). I gotta eat what my Mom buys from the store!

Off Road
05-01-2010, 04:33 PM
Sorry, I misread the sets on the bench. I'm used to you posting them separately. Still, there is no way you could match the reps on the second set if you went all-out on the first like you are supposed to. These are supposed to be all-out sets, leave nothing in the tank. You have to "go for it."

As far as eating, cram a couple of extra PB&Js down your tummy. Drink a bunch of milk. Find the food where you can.

Mr. Biffy
05-04-2010, 10:18 PM
Alright. How much rest should I get between sets, then?

Deadlift - 130 lbs, 1x7

Bulgarian Split Squats - 55 lbs, 1x8

One Arm DB Row - 35 lbs, 1x9

Off Road
05-05-2010, 08:14 AM
That session looks better. It is obvious that you put full effort into the lifts. Nice job.

As for your question, rest 2 or 3 minutes between bench sets. On the other lifts, just changing plates would probably be sufficient.

Mr. Biffy
05-05-2010, 10:15 AM
That session looks better. It is obvious that you put full effort into the lifts. Nice job.

As for your question, rest 2 or 3 minutes between bench sets. On the other lifts, just changing plates would probably be sufficient.

Cool! Thank you!

Mr. Biffy
05-10-2010, 09:53 AM
I did this Sunday.

BP - 110 lbs, 1x8, 1x7

OHP - 60 lbs, 1x6

Off Road
05-19-2010, 03:52 PM
9 days without an update. Everything going okay?

Off Road
05-24-2010, 07:29 AM
I hope you didn't quit and I hope you're okay, you were just getting to the good stuff.

Mr. Biffy
05-26-2010, 04:00 PM
Don't worry, I'm still here! I just went on a long vacation. No working out, except for a few days of pull ups, but I did eat pretty well. I'll weigh myself soon and update it.

Mr. Biffy
05-29-2010, 11:10 PM
I did a quick workout today.

Split Squats - 60 lbs, 2x7

Deadlift - 125 lbs, 1x6

BP - 105, 1x9

Mark!
05-29-2010, 11:16 PM
That is a quickie...how are things going?

Off Road
05-30-2010, 07:41 AM
Biffy,
The routine I gave you is great and has worked for many, many guys, but it doesn't seem like you can implement it consistently enough for it to be effective. The progression is the MOST important part of the routine I gave you, if you mess it up, you mess up everything. I would suggest switching to a routine that has more volume, more variety, no progression scheme, and may fit your lifting style much better. Something like HCT-12 will give you more of a training stimulus when you can't properly implement a progression scheme. I'm not trying to be mean, I'm trying to help :)

Mr. Biffy
05-30-2010, 11:53 AM
I've been really busy lately. Vacations, and proms, and other crud. I know you must be frustrated to read it, but believe me, I'm much more frustrated than you! And I appreciate your help! It's alright if you're a little mean. I can take it, hahaha.

Maybe I will try the HCT-12. I'll look it over!

Mr. Biffy
06-05-2010, 01:32 PM
Alright, I'm going to start the HCT-12 on Monday. I like it a lot.

Question - do I have to do all the warmups listed in the training section?

Mr. Biffy
06-07-2010, 06:39 PM
I just finished my first HCT-12 workout and I loved it!

To warm up, I did shoulder circles, PNF Diagonals, and wall slides.

Chin ups - BW, 10 + 6

One Arm DB Rows - 30 lbs, 8 + 8

BP - 100 lbs, 6+2+2+2

Standing DB Press - 25 lbs, 6+2+2+2

OH DB Extension - 30 lbs, 6+6

I did the first 6 (or 8, or 10), then paused for 30 seconds to a minute, and did the other 2 (Or 6, or 8).

For the ones I did the same amount after rest, I can obviously go heavier. Also, I'll try going heavier on the bench on Friday, as well.

Mr. Biffy
06-09-2010, 10:01 PM
Squats - 60 lbs, 8+2+2+2

Deadlifts - 110 lbs, 6+2+2+2

Standing Calve Raises - 60 lbs, 10+6+4+4

DB Curl - 30 lbs, 6+2+2+2

BB Rollout - 30 lbs, 6+6+6

This was good! I'll be sore tomorrow! Which is pathetic, but good :)

Mr. Biffy
06-13-2010, 01:46 PM
This is from a few days ago.

Chin ups - BW, 8+8+8

One arm DB Row - 30 lbs, 14+10+8

BP - 105 lbs, 6+4+6+2
This one was weird. When I did 6 the second time, I was angry, which explains it a little bit.

Standing DB Press - 30 lbs, 6+2+2

OH DB Extension - 30 lbs, 8+2+2+2

Mr. Biffy
06-14-2010, 10:56 PM
Squat - 60 lbs, 8+3+3+3

Deadlift - 120 lbs, 6+2+2+2

Standing Calve Raises - 60 lbs, 15+12+10

DB Curls - 30 lbs, 8+3+3+3

BB Rollout - 40 lbs, 10+6+4+4

Mr. Biffy
06-22-2010, 12:05 AM
Chin ups - BW, 10+8+8

One Arm DB Row - 35 lbs, 8+8+6

BP - 110 lbs, 6+2+2+2

Standing DB Press - 30 lbs, 6+2+2

OH DB Extension - 35 lbs, 8+4+4

Mr. Biffy
06-30-2010, 11:27 PM
Squats - 60 lbs, 8+2+2
I had a hard time keeping it on my shoulders while I was resting. It starts to ache, and it keeps me from doing more reps. I could probably squat 80-90 lbs if I had a squat rack. That's pretty pathetic, but I would be able to build on it and start getting stronger and stronger. What I'm doing now sucks.

Deadlifts - 120 lbs, 5+2+3+2

Standing Calve Raises - 70 lbs, 10+10+10

DB Curl - 30 lbs, 8+3+3+3

BB Rollout - 50 lbs, 8+6+6

Mr. Biffy
07-05-2010, 11:00 PM
I got a job, and I started it a little over a week ago. And it sucks a lot. I hate it. I don't hate all work, and I can actually be a very hard worker, but this is just horrific. Boring, and exhausting. Honestly, I feel like it is sucking my soul away.

Pull ups - BW, 10+6+6

One Arm DB Rows - 35 lbs,10+6+4+4

BP - 110 lbs, 6+2+2+2

Standing OH DB Press - 30 lbs, 6+3+3

DB Extension - 30 lbs,10+4+6

Mr. Biffy
07-21-2010, 10:36 PM
Squats - 65 lbs, 8+3+3

Calve Raises - 60 lbs, 10+6+8

DB Curls - 30 lbs, 8+4+4

BB rollout - 60 lbs, 10+6+6

Mr. Biffy
07-23-2010, 11:16 PM
Chin ups - BW, 10+8+8

One arm DB Row - 35 lbs, 10+6+6

BP - 110 lbs, 5+3+3+3

Standing DB Press - 30 lbs, 6+3+3

Narrow grip BP - 90 lbs, 6+2+2

Mr. Biffy
07-28-2010, 02:45 PM
Squat - 65 lbs, 10+3+3

Standing Calve Raises - 70 lbs, 10+8+6

DB Curl - 35 lbs, 5+3+3+3

BB Rollout - 80 lbs, 8+6+6

Mr. Biffy
08-17-2010, 11:15 PM
Haven't posted anything in a while, but that doesn't mean I haven't been lifting. Working has thrown me off quite a bit, but I'm trying. Here's tonight's lifts -

Chin ups - BW, 10+8+8

One arm DB Rows - 35 lbs, 8+8+6

BP - 110 lbs, 6+3+3+3

Narrow grip BP - 90 lbs, 90+3+3