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wreckinthangs'
07-15-2010, 11:33 PM
Alright this is my first log I've done so bare with me.

A little about myself, I'm 20 years old and have been lifting for about 2 years. in January I went to a fire academy which is when i got serious about it. During my academy all my lifts were for muscle endurance, since i have graduated it is time to bulk up. I have been doing a variation of the 5x5 for the past few months and am switching to this new routine on Monday.

STATS:

Age: 20
Height: 5'8
Weight: 150


GOALS:

Short term: I will to be able to squat and deadlift 300 lbs. I will to be able to bench press 250 lbs. I will go from weighing 150 lbs to 160 lbs while still maintaining a low level of body fat.

Long term: I will be able to bench twice my body weight. I will weigh 180 lbs with a low level of body fat.


I am going to finish up with my current routine tomorrow and start this up on Monday. I will try to post on all my lifting days and give detailed information about my session.

LETS DO THIS

added current photos for future reference

ZMoberg
07-16-2010, 05:55 AM
Welcome aboard man, what came of the fire academy? Did you get in?

wreckinthangs'
07-16-2010, 11:40 AM
There is no job promised at the end of the academy, it just gives me the qualifications to apply at any department.

wreckinthangs'
07-19-2010, 06:30 PM
Well first day of the program is done, and it went pretty good. i felt good throughout my workout, and felt like i got a solid workout in when i was done. I could have gone heavier on a few lifts, but i didn't just to get used to the program. I didn't log my ramping sets, ill make sure to do that from now on.

Weighted pull ups 20 x6 x2 x2 x2
Standing Rows 135 x6 x2 x2 x2
Bench Press 185 x6 x2 x2 x2
Standing Barbell Press 105 x6 x2 x2 x2
Weighted Dips 45 x6 x2 x2 x2


also the supps I'm taking are protein and a multi-vitamin. I'm thinking about starting creatine this week.

ZMoberg
07-20-2010, 11:39 AM
wow, great first workout man. The weighted chins and dips are huge man. If you're going to start with creatine, go with the crea-pure from ALN it's cheap and effective, or you can step it up with the Results which is a little more expensive but worth it from what I've read. Looking forward to watching your progress man, keep it up.

Shockone
07-20-2010, 02:00 PM
Awesome stats man! Lifts for me to aspire for - Best of luck!

wreckinthangs'
07-20-2010, 04:20 PM
finished with my first "B" workout, it went pretty good, i had a little pain in my ankle, more of just tightness i guess. i also forgot to mention above that i take torque as a pre-workout supp. also thanks for the info zmoberg, i have a bottle off cee extreme laying around unopened that i think im gonna go through first but after that ill look into it. anyways heres todays lifts.

squats:
135 x6
155 x6
185 x6
205 x6 x2 x2 x2

Deadlifts:
135 x6
155 x6
185 x6
205 x6
235 x6 x2 x2 x2

seated calf raises:
45 x6
90 x6
115 x6 x2 x2 x2

Barbell curls
65 x6
75 x6
85 x6
95 x6 x2 x2 x2

Cable Crunches:
65 x6
85 x6
95 x6
100 x6
110 x6 x2 x2 x2

overall it was pretty solid, now its time to grill up some chicken.

wreckinthangs'
07-22-2010, 02:56 PM
workout "A"

Well today was a good workout, my dips and bent over rows went up , don't know if this is because I could do more weight or cause I got stronger. I'm switching up my bench so that O do flat on mondays and inclines on thursday, so I don't know if my bench went up or not. My standing shoulder press stayed the same but I got it up with much less effort so I'm going up in that on monday.


Lat Pulldowns
80 x6
90 x6
100 x6
120 x6 x2 x2 x2

Bent Over Rows
95 x6
115 x6
135 x6
140 x6 x2 x2 x2

Incline Press
135 x6
145 x6
155 x6 x2 x2 x2

Standing Shoulder Press
65 x6
85 x6
95 x6
105 x6 x2 x2 x2

Weighted Dips
25 x6
35 x6
45 x6
50 x6 x2 x2 x2

wreckinthangs'
07-23-2010, 03:27 PM
awesome workout today. felt really strong on all my lifts, although i found myself having to talk myself into doing the last cluster of deadlifts.

workout"B"

Back Squats:
135 x6
145 x6
185 x6
210 x6 x2 x2 x2

Deadlifts:
135 x6
185 x6
225 x6
240 x6 x2 x2 x2

Seated Calf Press:
90 x6
100 x6
110 x6
115 x6
125 x6 x2 x2 x2

Barbell Curl:
65 x6
75 x6
85 x6
95 x6
100 x6 x2 x2 x2

Cable Crunches:
95 x6
100 x6
110 x6
120 x6 x2 x2 x2

wreckinthangs'
07-26-2010, 03:15 PM
workout "A"

Weighted Pull-Ups
10 x6
15 x6
20 x6
22.5 x6 x2 x2 x2

Bent over Rows:
95 x6
115 x6
135 x6
140 x6 x2 x2 x2

Flat Bench
135 x6
155 x6
185 x6
190 x6 x2 x2 x2

Standing Shoulder Press
65 x6
85 x6
95 x6
110 x6 x2 x2 x2

Weighted Dips[B]
35 x6
42.5 x6
45 x6
[B]52.5 x6 x2 x2 x2

wreckinthangs'
07-27-2010, 03:26 PM
workout "B"

Squats - 215 x6 x2 x2 x2

Dead lifts - 245 x6 x2 x2 x2

Seated Calf Press - 130 x6 x2 x2 x2

Barbell Curls - 100 x6 x2 x2 x2

Cable Crunches - 130 x6 x2 x2 x2

wreckinthangs'
07-29-2010, 11:18 PM
workout A

well i usually like to get in the gym around noon, new work schedule today so i didnt get in till around 8 at night.

anyways.

Lat Pull Downs:
90 x6
100 x6
110 x6
120 x6
130 x6 x2 x2 x2

Bent Over Rows:
95 x6
115 x6
135 x6
145 x5 x2 x2 x2

Incline Bench
95 x6
115 x6
135 x6
155 x6 x2 x2 x2

Standing Barbell Press
65 x6
85 x6
105 x6
110 x6 x2 x2 x2

Weighted Dips
35 x6
45 x6
55 x6 x2 x2 x2

wreckinthangs'
07-30-2010, 11:53 PM
workout B:

Squats:
135 x5
185 x6
205 x6
220 x6 x2 x2 x2

Deadlifts:
135 x6
205 x6
225 x6
245 x6 x2 x2 x2

Seated Calf Raise:
90 x6
115 x6
125 x6
135 x6 x2 x2 x2

Barbell Curls
65 x6
85 x6
95 x6
100 x6 x2 x2 x2

Cable Crunches
100 x6
110 x6
120 x6
130 x6 x2 x2 x2

ZMoberg
08-01-2010, 08:01 PM
Great job on the workout consistancy. Your progress and work is starting to show, keep doing what you're doing. How's your weight coming along?

wreckinthangs'
08-05-2010, 10:53 PM
missed a few days on the log here, still was in the gym tho

anyways here was todays workout

workout A

lat pulldowns: 140 x6 x2 x2 x2
Bent over rows: 150 x6 x2 x2 x2
bench press: 195 x6 x2 x2 x2
standing shoulder press: 115 x6 x2 x2 x2
dips: 55 x6 x2 x2 x2

workouts have been going good, my weight is still the same 150 so im going to up my calorie intake tomorrow. just got my work schedule changed so im just adjusting to that, its hard enough to work in time for the gym 4 days a week let alone get on the internet. ill try to keep this updated better.

wreckinthangs'
08-06-2010, 10:15 PM
today was a pretty good day in the gym, strength is feeling good, still waiting for my weight to increase. i'm trying to up my calories its just so hard for me to eat constantly. anyways heres todays workout.

workout B

Squats
135 x6
185 x6
205 x6
225 x6 x2 x2 x2

Deadlifts
135 x6
205 x6
225 x6
255 x6 x2 x2

Seated Calf Raises
45 x6
90 x6
135 x6
145 x6 x2 x2 x2

Barbell Curls
65 x6
85 x6
95 x6
100 x6 x2 x2 x2

Cable Crunches
110 x6
120 x6
130 x6
140 x6 x2 x2 x2

wreckinthangs'
08-10-2010, 12:46 PM
workout A

Pull ups 25 x6 x2 x2 x2
Bent over rows 155 x6 x2 x2 x2
Bench press 195 x6 x2 x2 x2
standing shoulder press 115 x6 x2 x2 x2
dips 55 x6 x2 x2 x2

well i was dehydrated going into this workout...bad idea i felt like **** throughout it. felt weak and tired. anyways my weight is still the same, im trying to up my calorie intake im around 3500 daily its just hard with my job to eat right. im an EMT on an ambulance so theres days where there is no time to eat. any ideas on how to get some quick and easy calories down?

wreckinthangs'
08-11-2010, 12:12 AM
today was a good workout. i managed to put down about 4000 calories today, im gonna try to put that much down every day from here on out. my previous was about 3500.

workout B

Squats 225 x6 x2 x2 x2
Deadlifts 255 x6 x2 x2 x2
Seated Calf raises 145 x6 x2 x2 x2
Barbell curls 100 x6 x2 x2 x2
cable crunches 140 x6 x2 x2 x2

wreckinthangs'
08-12-2010, 04:35 PM
workout A was today, i didnt weigh myself since monday and i was at 151, today the scale read 154, now im sure alot of that is water weight but at the same time i did up my calories to around 4000 a day since monday so maybe my weight will start coming along. strength is still filling in nicely. also i switched from standing shoulder press to military press.

Lat pull downs: 150 x6 x2 x2 x2
Bent over rows: 155 x6 x2 x2 x2
Bench press: 200 x6 x2 x2 x2 PR (not strength wise but rep wise, the most i did before was 5 reps and no clusters)
Military press: 135 x6 x2 x2 x2
Dips: 60 x6 x2 x2 x2

wreckinthangs'
08-13-2010, 11:54 PM
Workout B

solid workout today, im eating a lot more food and im feeling the difference in my workouts.

Squats 230 x6 x2 x2 x2
Deadlifts 260 x6 x2 x2 x2 PR
Seated Calf Raises 150 x6 x2 x2 x2
Preacher Curls 85 x6 x2 x2 x2
Cable Crunches 140 x6 x2 x2 x2


I switched from barbell curls to preacher curls because i find i get a much better pump doing preacher curls, and since im only hitting my bi's with one exercise id rather do preachers.

wreckinthangs'
08-16-2010, 11:18 PM
Workout A

Weighted Pull Ups 27.5 x6 x2 x2 x2 PR
Bent Over Rows 155 x6 x2 x2 x2
Bench Press 205 x6 x2 x2 x2
Military Press 135 x6 x2 x2 x2
Weighted Dips 65 x6 x2 x2 x2


Good workout tonight, everything is feeling pretty strong, still waiting for that bench PR, ill get there soon.

wreckinthangs'
08-16-2010, 11:30 PM
heres some progress pics at 154 lbs. (+4lbs)

wreckinthangs'
08-17-2010, 06:47 PM
workout B

Squats 235 x6 x2 x2 x2 PR
Deadlifts 265 x6 x2 x2 x2 PR (the last cluster set was the hardest thing ever.)
Seated Calf Raises 155 x6 x2 x2 x2
Preacher Curls 90 x6 x2 x2 x2 PR
Cable Crunches 140 x6 x2 x2 x2

wreckinthangs'
08-19-2010, 04:35 PM
today was interesting, i woke up feeling like **** and i was not going to work out today, then a few fire departments opened up for hiring so i turned in some applications and all of a sudden i felt like going to the gym. 3 lifts went up today and 2 were pr's. awesome workout.

Workout A

Lat Pulldowns 150 x6 x2 x2 x2
Bent Over Rows 160 x6 x2 x2 x2 PR
Bench Press 215 x6 x2 x2 x2 ...15 lbs away from hitting a pr previous best was 225 x 3
Military Press 135 x6 x2 x2 x2
Dips 70 x6 x2 x2 x2 PR

pumped on todays workout.

Shockone
08-19-2010, 06:24 PM
today was interesting, i woke up feeling like **** and i was not going to work out today, then a few fire departments opened up for hiring so i turned in some applications and all of a sudden i felt like going to the gym. 3 lifts went up today and 2 were pr's. awesome workout.

Workout A

Lat Pulldowns 150 x6 x2 x2 x2
Bent Over Rows 160 x6 x2 x2 x2 PR
Bench Press 215 x6 x2 x2 x2 ...15 lbs away from hitting a pr previous best was 225 x 3
Military Press 135 x6 x2 x2 x2
Dips 70 x6 x2 x2 x2 PR

pumped on todays workout.

Nice work!

wreckinthangs'
08-21-2010, 07:27 PM
another good workout.
workout B

Squats 240 x6 x2 x2 x2
Deadlifts 265 x6 x2 x2 x2
Seated calf raises 155 x6 x2 x2 x2
preacher curls 90 x6 x2 x2 x2
Cable Crunches 140 x6 x2 x2 x2

Kiff
08-22-2010, 01:49 AM
Looking good mate, good luck with your applications to the fire service.

wreckinthangs'
08-24-2010, 12:02 PM
deloading.... at work yesterday we had to bring down a 500 lb patient from a 2nd story room who could not move and was in pain, we put him on a tarp and carried him down the stairs, needless to say my back was hurting today so i did not do deadlifts.

420lifter
08-24-2010, 02:41 PM
u could take a small cooler and a shake or 2 with u, as far as something quick to "eat" at work

wreckinthangs'
08-28-2010, 11:51 PM
eating at work has been getting a little easier, getting more used to the new schedule. deloading is over and i can finally lift heavy again on monday(i feel like its been months even though its only been a week).

wreckinthangs'
09-01-2010, 07:31 AM
Mondays workout A

Weighted pull ups - 30 x6 x2 x2 x2
Bent over rows - 160 x6 x2 x2 x2
Bench press 225 x6 x2 x2 x2
Shoulder press 135 x6 x2 x2 x2
Weighted dips 75 x6 x2 x2 x2



good workout, my bench strength has gone up like crazy the last 3 weeks, hoping it continues.

wreckinthangs'
09-01-2010, 07:33 AM
Tuesdays workout B

Squats - 245 x6 x2 x2 x2
Deadlifts - 275 x6 x2 x2 x2
Calf Raises 160 x6 x2 x2 x2
Preacher curls 90 x6 x2 x2 x2
Cable crunches 150 x6 x2 x2 x2

wreckinthangs'
09-03-2010, 09:33 PM
so now im a full time student and working full time, my schedule is pretty gnarly. somehow i still get in the gym 4 days a week. heres thursdays workout A.

Weighted pull ups 35 x6 x2 x2 x2
Bent over Rows 165 x6 x2 x2 x2
Bench Press 225 x6 x2 x2 x2
Shoulder press 135 x6 x2 x2 x2
Weighted Dips 80 x6 x2 x2 x2

wreckinthangs'
09-04-2010, 12:20 AM
todays workout was eh, really tired from work.

Squats 255 x6 x1 (bummed about that)
deadlifts - 280 x6 x2 x2 x2
seated calf raise - 160 x6 x2 x2 x2
preacher curls 95 x6 x2 x2 x2

changed up the ab work, didnt feel like cable crunches were doing enough.

wreckinthangs'
09-19-2010, 04:18 PM
havnt posted in this log in a long time, been crazy busy with work and school.

heres my latest A and B workouts.

A

Weighted Pull Ups - 45 x6 x2 x2 x2
Bent Over Rows - 175 x6 x2 x2 x2
Bench Press - 230 x6 x2 x2 x2
Military Press - 140 x6 x2 x2 x2
Weighted Dips - 85 x6 x2 x2 x2


B

Squats - 265 x6 x2 x2 x2
Deadlifts - 285 x6 x2 x2 x2
Seated Calf Raise - 165 x6 x2 x2 x2
3 Minute abs
Preacher Curls - 100 x6 x2 x2 x2


im switching up to a more endurance routine after 1 more week of this, i have a physical agility test for a fire department coming up and i want to get ready for that.

Weight is at 158

Current photos