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FFeJ
12-15-2002, 11:52 PM
Hey all, I've been browsing these forums for a couple weeks now and have started to get hooked on them ! Anyway, I've recently become pretty interested in weight lifting and bodybuilding. I've been working out semi seriously for a few months (weights class at school, going to the Y) and have recently made a serious attempt at getting stronger/gaining weight. At the beginning of the school year, I weighed in at 115 lbs. I'm about 5'10. Currently, I'm around 123 or so.

My current stats are:
Bench - 165
Squat - 205
Dead - 235

Hopefully by starting this journal I'll be better at keeping track of my gains etc. I'd appreciate all of the input you guys have to offer as well : )

captain piddles
12-15-2002, 11:58 PM
hey buddy glad your here
as far as being the lightest, in time you could be up there with the heaviest, just train right, eat right, and be true to your goals
you can do it!

welcome to the board

Chris Rodgers
12-15-2002, 11:58 PM
Good job starting a journal. It is a good source of motivtion and a great way to track progress. Are you into powerlifting? We could use a 123 lber in my gym. ;)

bradley
12-16-2002, 07:28 AM
At a bw of 123lbs. those lifts good IMO. Welcome to Wbb and congrats on starting up a journal.

Black_Curtain
12-16-2002, 11:27 AM
those are some lifts considering your bw!!

NateDogg
12-16-2002, 11:40 AM
:withstupi

Nice lifts @ your weight!

NateDogg
12-16-2002, 11:40 AM
Oh yeah, and

:spam:

Vegasbound03
12-16-2002, 12:44 PM
Congrats on starting your journal, just started mine today as well!

I'll be checking in on ya! Just one tip for now. I don't want to see any isolation exercises from you. One of the worst things I see in the gym is guys of your weight/height (skinney) doing calf raises, working forearms ect, stick to the big lifts, eat tons, and sleep ALOT.

The Calvinator
12-16-2002, 12:47 PM
whats wrong with calf raises and forearms? I would say if a person is into bodybuilding, they should work thw whole body. Should they not do traps or abs then? even hyperextensions to work the lower back?? ... ah, who needs a strong lower back anyways...

Vegasbound03
12-16-2002, 02:46 PM
IMO calvinator, at his weight and age he should focus on mass movments, Tall, thin, young people like FFeJ should NOT be wasting any effort on small bodyparts at this stage in his development. Squats, deads, bench ect is the way to go. Since those are the lifts FFej listed , I'm sure your on track FFej,

Of cource a bodybuilder should work his or her whole body, and there is certainly nothing wrong with calf of forearm work AT THE RIGHT TIME.

If I could be back in high school again just starting out I would not include andy "acccesories" yet. Do enough squats, deads, and bench, I guarantee those calvs and forearms will grow as well!

bradley
12-16-2002, 03:22 PM
I agree with calvinator about the abs and back. Without a strong core how are you going to squat and deadlift heavy? I know that these bodyparts are worked to a degree performing compound lifts but a stronger core never hurt anybody.

FFeJ
12-17-2002, 08:28 PM
hey all thanks for the replies, i posted those stats, but those aren't the only exercises that i do. i've been working on back work as well, ie lat pulldowns, chin ups, etc. and other leg exercises like calf raises, leg press, and more so don't worry : P

for tomorrow, we have our next max session in weights class, and i'll most likely only have time for bench and squat, goal is 175 on bench and 220 - 225 on squat

i'll keep you guys posted

FFeJ
12-17-2002, 08:32 PM
also, i've had a question on banana's, are they useful foods to pig out on when trying to gain weight ?

FFeJ
12-17-2002, 08:47 PM
oh yeah i guess i should post the 20 minute training session from yesterday : o (school weights can suck sometimes)

bench 150x3 3 sets

dips bwx15 bwx10 bwx10

curls - 25 lb'ers x 10 2 sets

no squats or legs because i rolled my foot in a soccer game last friday, and it was still just a little sore, should be ok by tomorrow though

The Calvinator
12-17-2002, 08:51 PM
I wouls say they really arent a good food to pig out on. they just have carbs that are simple sugars. and maybe 1g of protein and 1g of fat. I would say pizza with meat on it is the best way to pig out and gain weight. Lots of carbs, fats and proteins!!! i would say frequent well balanced meals is a good way to feed your muscles to gain weight. i would say for you to stay around 150 grams of protein at most a day because of your weight. your young, eat and enjoy!

bradley
12-18-2002, 07:39 AM
I agree with Calvinator. Bananas are good to have post-workout and do contain losts of potassium but not something I would pig out on. Fructose which is the sugar in fruit is used to refill liver glycogen mainly while carbs from sources like oats and sweet potatoes contain glucose which helps refill muscle glycogen. In the end just make sure that you are in a calorie surplus at the end of the day. Keep up the good work.

GeneticallyGifted
12-18-2002, 09:38 AM
Sorry I have to do this but it's a custom or better yet a tradition. So :windup:

Welcome to the board....and read as much as you can. Find out what works for you and apply it. Every BODY is different so all things can not be applied the same but in variation. There are lots of smart people on this board if you want to know something ask, and you will get a well educated reply. Be open minded and open to even newer ideas.

Once again welcome.

G'd Up!

FFeJ
12-18-2002, 08:10 PM
well once again my weights class sucked (had to write an essay believe it or not) and did not get to test for 1 RM

needless to say, i still had a little time to get a little workout in:

bench - 135x4, 145x3, 155x1

dips - 10xbw 10xbw 10xbw

squats - 155x8, 175x4, 185x3, 205x1

that's all i had time for, lately i've decided to relaly hit my triceps because that's what's holding me back on bench because my sticking point is fairly high and it's in the range where the arms need to finish the job. i guess my question is what are some good tri exercises besides dips and close grip bench ?

thanks,
jeff

FFeJ
12-18-2002, 08:13 PM
also, when i find more time to concentrate on working out (when i have less classes next semester), i'd like to create a decent split, but for now, i'm just basically exercising without a more structured schedule

bradley
12-19-2002, 05:10 AM
Originally posted by FFeJ
i guess my question is what are some good tri exercises besides dips and close grip bench ?



lying tricep extensions aka skullcrushers

WillKuenzel
12-19-2002, 05:14 AM
Good job starting a journal. You have some very impressive lifts for you bodyweight. Start adding weight to those dips. That'll really help you out.

FFeJ
12-19-2002, 11:14 PM
thanks, lately i've been wanting to start doing some weighted dips but we don't have any kind of belt for adding weight in my weights class, i've heard of using a dumbbell between your feet but that seems like it'd be kinda hard, i dunno if they have any kind of belt at the Y either

what do you guys do in this situation ?

X-RAY
12-20-2002, 08:22 AM
FFej,

This is probably the best bodybuilding site that I know of. Its a good place to be part of too.

This first advice I'd give is you should get more reps in. In other words do more and experiment on your own.

XRAY

FFeJ
12-29-2002, 04:25 PM
ok, it's been a while and i'm ready to get this journal back in gear, i've been doing a sort of unschedule split, like chest/tri's one day, legs on another, and back/bi's on dif day.

i've had more time on my hands so i've been able to workout more, as i had hoped.

Yesterday - Legs:

squats - 135 x 10, 175 x 4, 185 x 2, 135 x 10

leg press - 3 plates each side, 5 x 4

calf raises - done with same weight on press, a few sets of like 10




Today - Chest/tri's:

bench - 135 x 5 for 2 sets, i'm not concentrating solely on this exercise right now, i'm trying to get stronger with other assistance work as well so the weights will increase hand in hand on bench

skullcrushers - new thing for me! i wasn't sure how much weight to do so i just kinda did them to get used to them and learn the form and i don't know how much this ez bar weighs, maybe around 15 lbs. ?

ez curl bar + 5's for 2 sets 10, 10's for 2 sets of 8

hammer strength seated dips:
i've kinda started doing this machine because it seems relaly cool and works pretty well since i can't really do weighted dips (no belt or anything at school or the Y)

i don't know how much initial weight is on this thing so i'll just post the weight i add on it,

90 x 10, 130 x 10, 140 x 8, 160 x 8, 180 x 6

and that was all today, oh yeah i think my weight is around 125 ish right now so yeah.

FFeJ
01-05-2003, 06:29 PM
jan. 5 - chest and tri's:

flat bench - few warm up sets of 135x5

skullcrushers - 35x10, 45x10, 45x8 - i'm getting pretty good form with these so i think the weight will go up steadily, they are a pretty good exercise

hammer strength dip machine (amount of weight added):

140 x 10, 160 x 10, 180 x 8, 200 x 5

dips - bw x 10, bw x 8, bw x 8 (arms pretty beat after dip machine)



weight - diet hasn't been quite filling lately but still hangin around 126, target weight is 140 - 150 by june if i can keep a good steady intake of food

FFeJ
01-08-2003, 10:51 PM
jan. 8 - leg day



squats - 45 x 10, 135 x 8, 155 x 4, 175 x 4, 185 x 3, 195 x 1, 155 x 8, 135 x 8



seated calf raise (added weight) - 45 x 30, 70 x 20, 80 x 15, 90 x 10, 45 x 30



weight - around 127 - 128 lbs.

WillKuenzel
01-08-2003, 11:04 PM
Nice job on the squats. Are you doing any direct hamstring work?

How many calories are you taking in a day? I bet at your weight your metabolism is flying.

FFeJ
01-08-2003, 11:13 PM
thanks


on the calories, i am not counting them right now, i am just making a solid attempt to eat as much as i can and not be hungry during the day, and it seems like i'm steadily putting on pounds lately. my diet is pretty sporadic so i would find it pretty hard to know how many calories are in my meals and stuff so right now i'm keeping it simple. as of late, i've been an eating machine, i'll eat a huge meal and 2 or so hours later i'm hungry again, i consider it a good sign : )

Lettuce Face
01-09-2003, 12:50 AM
I think it would be very useful for you to drink a post workout shake if you don't already use one. This could help you gain alot of mass.

Here's a suggestion that would be a good start:

40 grams of protein powder
100 grams of dextrose(this is basically sugar)


You can get both at a health food store.

FFeJ
01-10-2003, 12:38 PM
jan. 10 - chest/tri's:

bench - 45 x 10, 115 x 10, 135 x 5, 140 x 3, 115 x 10

skull crushers - 35 x 10, 40 x 8, 45 x 5, 35 x 8

hammer strength dip machine (still using as substitute for weighted dips cause i can't do them, ie no belt and stuff) - 140 x 10, 160 x 10, 180 x 8, 200 x 5, 210 x 5




tomorrow i'll do deadlifts/powercleans and some more back stuff

FFeJ
01-11-2003, 04:05 PM
jan. 11, 2003

light squat/ pretty heavy dl -


squats: bar x 10, 135 x 10, 155 x 8, 175 x 4, 185 x 2, 195 x 1

deadlift (i've decided to start doing these more because right now i'm feeling it really good in my lower back) - 135 x 10, 155 x 8, 175 x 6, 185 x 5, 195 x 5, 205 x 4

didn't make it to power cleans, will have to do some of those next time before deadlifts

bicep curls since i haven't done them in a while - couple sets of 25 lb dumbells

FFeJ
01-11-2003, 04:12 PM
i've been hittin' my body pretty good lately, my tri's are growing nicely, my legs have exploded since i started squats, and i'm overall starting to fill out with all the eating, eventually i'll take some pics and you can see what a buff 130 lb'er looks like : P i actually get pretty good comments from guys in my weights class about my arm size and such so there ya go

bradley
01-11-2003, 05:22 PM
Another easy way to get high GI carbs postworkout would be to buy some smarties candy which are made of maltodextrin and dextrose.

FFeJ
01-12-2003, 12:03 PM
sun, jan. 12 - rest day



lower back hurts, hams hurt, can even feel it a bit in upper back...... deadlifts rock

FFeJ
01-14-2003, 10:11 PM
jan. 14 - little chest/tricep workout


bench - few warmup sets of 115

skulls - 45 x 6, 45 x 5, 35 x 5

seated dip machine - 160 x 10, 180 x 6, 200 x 4

dips - bw x 8, bw x 5, bw x 5

WillKuenzel
01-15-2003, 05:07 AM
Nice job on the seated dips. Does your have a pad to place your chest on? Ours does but normally I don't put my chest all the way up to it because it puts too much stress on my shoulders when it puts my arms back that far. Still a tricep exercise. Works nicely since I can't load enough weight up to do bench dips, which I like a lot.

Behemoth
01-15-2003, 01:41 PM
How old are you? And what do your arms measure?

BTW, nice strength for your size! Keep up the hard work!

FFeJ
01-15-2003, 11:39 PM
homeyield - when i do the seated dips, i am not sitting down all the way, my butt is raised a little bit off the seat because when sitting down on pad, the machine has too far of a rom so it makes it awkward for my wrists and shoulders. i still get a really good motion out of it. ours has a pad to put your chest on it, but i don't use it either

behemoth - i'm 17, turn 18 in june. my arms are around 12.5" or so flexed right now (tried to measure self). since i started focusing workout day on tri's more, tri's have become much bigger and defined. eventually i would like to get some shots of me to compare progress, i'll just have to hunt down a digital camera soon.

FFeJ
01-17-2003, 12:03 PM
well right now it's back to the full body workout (weights class) i don't really like it but i want to stay in the class to keep a spotter so i can lift heavy (not always have spot at Y). right now we have to do stupid 10 rep scheme because all of the newbies are learning how to lift and such, but oh well, it's really fast paced and i could use a little variety.

anyway - started with high pulls (not quite power cleans) - and did some sets with 75 and up to 85

then went over to tricep extensions - started with 35 and up to 45

then one handed dumbell extensions... did 20 lb'ers

then squats, sets with 135

then bench... sets of 115

then deadlifts - sets of 135

THEN military press - 55, 65, 75

ALL of this crap without water, coach being an ass because lots of people in my class are slackers; no rest between sets, and it's F'ing hot in there.

yeah it's kind gay.

FFeJ
01-17-2003, 12:04 PM
i thnk i left out a couple exercises because there were so many of them..

FFeJ
01-22-2003, 11:09 AM
full body again in weights, let's see:

hexagonal dl: 135 x 10, 135 x 10, 225 x 5

db lunges: sets of 10 with 20's

did a few sets of high pulls to work on power clean/tricep strength

skullcrushers - 45 x 10

one hand standing tricep db extension: 20 lb x 10 for each arm, 2 sets

bb curls - 65 x 7, 65 x 5, 75 x 1 (heh)

mighta been a few more stuff but that's the gist of it

FFeJ
01-24-2003, 11:03 AM
full body:

bench - 135 x 6, 145 x 2, 155 x 1

powercleans - 95 x 10, 115 x 5, 135 x 2

squats - 135 x 10, 185 x 4, 205 x 2, 225 x 1 !, 185 x 4

bradley
01-24-2003, 05:46 PM
Nice squatttin, might have to change the name of your journal:)

FFeJ
01-24-2003, 07:02 PM
heh well i'm steadily gaining weight by eating like a horse when i can, eat at least 4 to 5 meals a day. i'm around 130ish now, goal is 150 by end of school

WillKuenzel
01-24-2003, 10:58 PM
Originally posted by FFeJ
heh well i'm steadily gaining weight by eating like a horse when i can, eat at least 4 to 5 meals a day. i'm around 130ish now, goal is 150 by end of school

Looks like some awesome progress dude. Nice job one the squats too! Keep eating and upping those calories wherever possible. Its possible you could be higher than 150. When does school end?

FFeJ
01-25-2003, 12:30 AM
may/june, so if i can keep at it i should reach it

FFeJ
01-26-2003, 03:59 PM
just thought i'd point out that the scale read 133 today, it's climbing :evillaugh

Franjipani
01-27-2003, 06:52 AM
Originally posted by bradley
Nice squatttin, might have to change the name of your journal:)

:withstupi


I believe its a MUST ;)

FFeJ
01-27-2003, 11:21 PM
:nod:

FFeJ
01-28-2003, 10:50 AM
did some various exercises today, but highlight after being tired out - hex deads - 225x6

FFeJ
01-28-2003, 12:28 PM
oh yeah found out there's a powerlifting competition thing in april so that might be fun, think a friend and i will enter it ;) i'm not gonna worry about my weight or anything, just focusing on getting bigger right now, but i think it'd be a fun and interesting experience. most i've ever seen a guy lift was when my friend's dad put up 335.

FFeJ
01-29-2003, 11:57 PM
found out some more about this little competition, lowest class is 145. at the weight that i'm gaining weight, i may be higher than that by the day of comp (apr 17 i think). we'll see where i'm at around end of feb or so before i decide what to do. after eating last meal tonight, i stepped on scale and got a 135 :omg: been hovering at 133 all day.

FFeJ
02-02-2003, 02:18 PM
bench - 95 x 10, 95 x 10, 135 x 3, 135 x 3

hammer strength dip machine: 180 x 10, 200 x 6, 220 x 4, 230 x 2

skullcrushers - 45 x 10, 50 x 6

dips - bw x 10, bw x 6

alternating db curls - 25 x 10 each arm, 25 x 5 each arm

weigh around 132-133, haven't been eating as much as i'd like, hard to do it sometimes when i get busy

FFeJ
02-07-2003, 11:29 AM
feb. 7, 2003

pretty good workout today, felt good. highlight is hexagonal deads where i got 225x10, right now i'm kinda doing hex and regular deads, trying to get used to doing them the way i'll have to in the powerlifting meet

squats - 185 feels light now, did like a set of 6 or so, felt like i coulda done the same with 205

bench - starting to go up again, kinda stagnated for a while, i think it was a mental thing and getting used to heavy weight again. doing the pyramid now to get used to lifting heavy on this

weighing around 134 - 135

Shankerr
02-07-2003, 11:37 AM
Hey mate, I didn't see your journal till just now! Good progress though! I might have missed it, but did you happen to post your diet somewhere for us to take a peek at..?? Thats gonna be the #1 thing that'll help you gain now I think!

Something else that you may want to try that I've been doing alot lately is simultaneous DB curls instead of alternating between arms.. I use to do alternating curls, but I switched to doing simultaneous curls just because I found it helped me keep better form, and actually packed more size on as well!

FFeJ
02-07-2003, 10:18 PM
right now i'm not counting calories because i have a sporadic diet, ie work or school can mess things up, but anyway i try to eat about 4 or 5 meals a day, trying to eat steadily and keep a full stomach.

i used to use simultaneous db curls everytime, but lately i've been doing the alternating ones because it seems like it isolates the single arm well and all the tension is felt in that arm, and not in the chest or anywhere else other than the arms like the simultaneous sets. i switch them up from time to time though

Shankerr
02-07-2003, 10:25 PM
Good idea on switching them up. I dunno, I never get any stress on my chest doing simultaneous curls, I use lighter weights though, and sometimes plant my back up against a wall to make sure things are isolated. My favourite way to do them though is on an incline benck set at about 45 degrees to the floor.

With your diet, just make sure that you get enough protein (1.5g / pound of bodyweight or so) and make sure its clean.. other than that, you can play with it a bit if you're just starting out!!

rookiebldr
02-07-2003, 11:10 PM
Nice to see the weight gains along with those increases in lifts. Well done, dude.

FFeJ
02-07-2003, 11:23 PM
thanks, when i look back at where i was in september, it shows how much i've been improving in both strength and size

FFeJ
02-10-2003, 01:27 PM
hexagonal deads - 275x1 i knew i had room to spare because my legs were a little tired from soccer game today, i've gotten 225x10 before

FFeJ
02-10-2003, 01:28 PM
err soccer game yesterday

FFeJ
02-10-2003, 02:26 PM
for a while it seemed like my other lifts were going up except for my bench, it seemed to have stagnated for a while and i think i finally found out why. i believe it's a mental block, because on bench i have the most fear of not being able to complete the rep when i'm working without a spotter, so i don't have full concentration on the lift or can't go up in weight because of it. i read powerman's journal about the rack presses, maybe i can start doing something like that when i work out alone

FFeJ
02-10-2003, 08:28 PM
also, what does a dip belt look like, what do they support the weight with ? i'm curious as to how they hold on so much weight, like the dips GG and homeyield are doing

John0101
02-10-2003, 08:54 PM
I'm very impressed, you made constant improvement in your weight and in your lifts, and nice squat! VERY impressive for your weight. For your bench you just have to keep on pushing it, from how fast your squat grew you could definally be benching 150-160s with little problem. Good luck!

FFeJ
02-10-2003, 10:03 PM
i already am, but i think i should be benching 10 or 20 lbs higher right now if i didn't have a little stint. i'm not really worried though because it's not like i'm on a time schedule or anything, i'll get up there as long as i keep up the food intake and lift hard

FFeJ
02-11-2003, 09:09 PM
went to the Y tonight for chest/tri's/bi's

bench - 95 x 10, 135 x 5, 145 x 2, 150 x 1 (i can go higher but was without spot as usual)

skull crushers - 45 x 10, 55 x 8, 55 x 6

dips - bw x 10, bw x 8, bw x 6

ez bar curls - 75 x 5, 75 x 4, 65 x 7

power cleans to warm up for tomorrow (lifting for squat and power clean records)

95 x 5, 115 x 3


pretty good workout, actually had people watching me do power cleans : P could have gone higher to show off but i'll save it for tomorrow

couple girls checking me out after my arms were all pumped from curls and skullcrushers

WillKuenzel
02-11-2003, 09:15 PM
Training looks like you are coming along nicely. Good to see how all your lifts are going up like crazy.

What are you hoping to get on the power cleans. You're almost doing your body weight for reps. That's impressive.

Ever thought about adding weight to those dips?

FFeJ
02-11-2003, 09:19 PM
last time i did power cleans before tonight i got 135 for 3. yeah i want to do weighted dips pretty bad but i don't know where to acquire a dip belt and the dumbell idea seems really hard to do without someone putting it on there for you

Coke
02-12-2003, 07:06 AM
Good luck with your goals FFeJ

FFeJ
02-12-2003, 10:58 AM
thanks cocoa

FFeJ
02-12-2003, 10:59 AM
ok well did one rep max for squats today - 225 x 1, my coach was being a real stickler about depth too because he knows about the competition that i'm going to participate in

FFeJ
02-13-2003, 12:35 PM
feb. 12, 2003 - rest

just an idea of what i ate yesterday:

cheerios+whole milk and cup whole milk

spangles sausage egg cheese pita, hash browns, drink

turkey cheese sandwich+soda

chicken soup and 2 grilled cheese sandwiches+milk

half bowl of chili

3 mcdonalds cheeseburgers+drink

banana+cup whole milk

FFeJ
02-14-2003, 10:18 AM
feb. 14, 2003 - chest/tri's/bi's

bench - 95 x 10, 135 x 7, 145 x 4, 155 x 1, 145 x 3, 135 x 5

skull crushers - 55 x 8, 55 x 6, 45 x 8

hammer strength dip machine - 180 x 8, 200 x 6, 180 x 10

alternating db curls - 30's x 8, 30's x 5

pretty good workout, and that's that ~

FFeJ
02-15-2003, 03:35 PM
i'm contemplating leg day right now, it's F'ing cold outside, hopefully i'll get some more motivation to go

FFeJ
02-15-2003, 07:00 PM
feb. 15, 2003 - leg day

warm up lunges with db's - 25's for couple sets
(waiting to use only power rack)

warm up leg presses - couple sets with 2 plates per side
(still waiting)

OK! finally got to do primary exercise for leg day
squats - i'm going ATF now to not have any worries about competition depth so i'm goin back down in weight to go to new depth

135 x 8, 155 x 5, 175 x 2, 155 x 5, 135 x 5

then did some seated calf raises - 45 x 20, 70 x 15 or so, 45 x 20

not too bad, feeling the squats really good now with a lower depth

FFeJ
02-15-2003, 07:03 PM
also, i've got an inquiry concerning whey protein

i've got a good friend that works at the smoothie king that can get me it for 30% off, anyway i looked at hte designer whey, the eas, and the isopure. the eas seems pretty reasonably priced and has 20 grams of protein per serving as opposed to the designer whey which has 17 per serving. the isopure is really expensive so i'm ruling that one out. i could probably find threads on this so but i thought about just posting the question in my journal, anyway what do you guys prefer ?

FFeJ
02-17-2003, 12:30 AM
feb. 16, 2003 - rest

my ass and hams are really sore today from ATF squats.

FFeJ
02-17-2003, 12:53 PM
monday, feb. 17, 2003 - chest/tri's/bi's

bench - 95 x 10, 135 x 8 (have a feeling i'll get these for 10 soon, which i consider a short term goal), 145 x 3, 145 x 1, 135 x 6

skull crushers - 45 x 5, 55 x 10, 55 x 6, 45 x 10

hammer strength dip machine (strict form, making sure ass is planted to seat) - 150 x 10, 170 x 10, 150 x 9

alternating db curls (strict form) - 30 x 6, 30 x 5

extras: met a few friends from school at the gym

and that's that ~

MixmasterNash
02-17-2003, 07:50 PM
hammer strength dip machine (strict form, making sure ass is planted to seat) - 150 x 10, 170 x 10, 150 x 9


What is this thing? Do you sit there and push down? Do you have to strap yourself down with a belt?

What about real dips? I'm a skinny dude too, and my bench sucks, but for some reason I've been able to crank nice dips recently with about 1/3+ of my body weight extra. Going for half weight, maybe 2/3 next week as my first exercise. Make me feel better when I see everyone else benching 225 but they can't do dips cause they're fat-assed. Gotta make them respect us lightweights. Nah, that's not gonna happen.

FFeJ
02-17-2003, 08:10 PM
yeah, it's like a seated dip, i use them because i don't have a dip belt for weighted dips.
basically you just sit there and press down like the motion in a regular dip, and your body's held down with an adjustible pad that goes over your legs.

FFeJ
02-18-2003, 06:27 PM
tues, feb. 18, 2003 - rest day

some doms in my ches/tri's, weigh around 134 - 135

FFeJ
02-19-2003, 12:17 PM
wed, feb. 19, 2003 ~ 2nd hour weights class ~

bench press - 95 x 6, 135 x 6, 145 x 4, 155 x 2

power cleans - couple sets with 135

squats (ATF) - 135 x 6, 155 x 5, 175 x 3

ab throwdown shiz too

FFeJ
02-21-2003, 12:37 PM
wed. feb. 21, 2003

towel bench (equivalent to a 2 or 3 board press) - 155 x 4, 155 x 4, 155 x 4, 155 x 4

box squats (used a bench so it's like 17 or 18 inches) - 205 x 4, 205 x 4

SWOLE
02-21-2003, 06:00 PM
are you doing some westisde training, sorry i am too lazy to go and look back at your other posts

FFeJ
02-21-2003, 06:27 PM
nope i'm not, i do those exercises for some variety in class. i like them because they allow you to lift heavier than normal

FFeJ
02-22-2003, 08:15 PM
sat., feb 22, 2003 - rest day

i feel like ****, i got food poisoning last night and threw up 5 times.

all i've had today was some toast, a little pedialyte, some chicken broth, a tiny bit of rice, and some pepsi

:(

FFeJ
02-23-2003, 09:43 AM
sun., feb 23, 2003

i feel better today, i'm contemplating going to the gym, even though it's snowing like a biotch.

Coke
02-23-2003, 09:49 AM
I hear you, with all my good intentions I had to skip workout today because of the snow :p

FFeJ
02-23-2003, 09:51 AM
i'm soooo tired of winter, i guess i'll be praying for cool weather again in the summer when i walk out of the gym and it's 100 degrees outside. oh well.

WillKuenzel
02-23-2003, 09:58 AM
I'd be wear of going to the gym so close after being that sick. I'd just drink plenty of fluids and take a nice long rest day. Good to hear you are feeling better though. You should be good to go tomorrow.

FFeJ
02-23-2003, 10:28 AM
yea you're right. i just felt a lot better today, and since it's snowing bad i won't make it anyway.

FFeJ
02-26-2003, 11:15 PM
wed., feb. 26, 2003

well i lost some weight due to ****ing food poisoning where i basically threw up everything that was in my stomach that night

i lost a few pounds : (

i'm still not quite 100% but i still made it to gym class

bench - 95 x 10, 135 x 6, 145 x 3, 155 x 1, 135 x 5
i lost a few reps, so i'm kinda mad, but big deal

did some snatches here

squats - 135 x 10, something wrong after this, i must have lost back muscle or something because i could NOT find a good place for the bar. 185 hurt, i'm sad. i don't know.

getting sick sucks ass

FFeJ
02-27-2003, 10:39 PM
thurs. feb. 27, 2003 - legs

squats - 135 x 6, 155 x 4, 175 x 3, 185 x 2, 135 x 7 depth was very low on lighter weights, not as good getting higher, was closer to parallel than ATF on higher weights

lunges - 3 sets of 5 with 25's, still getting form down on these, getting pretty good

seated calf raises - 45 x 20, 70 x 20, 70 x 15

my legs are pretty sore since they haven't been worked very hard lately (sickness)

bought some Designer Whey protein, drank some of that with my milk on last meal tonight

FFeJ
03-03-2003, 10:46 AM
monday, march 3, 2003

chest/tri's

bench - 45 x 10, 95 x 10, 135 x 5, 150 x 3, 155 x 2, 160 x 1, 135 x 5

skull crushers - 50 x 10, 50 x 6

dips - bw x 6, bw x 5

standing db tricep extensions - 15 x 10 each arm

not a bad workout !

i'm taking whey protein now, weight is around 135 ish

WillKuenzel
03-03-2003, 10:49 AM
How's the recovery from the food poisoning? That's some tough stuff to get over. Looks like your strength is coming back.

How much of the whey are you taking?

FFeJ
03-03-2003, 11:01 AM
the food poisoning was so horrible, it took a while to get back up to strength after having a day of only eating 2 pieces of toast and some chicken broth :(

right now i'm not exactly sure how much is a "scoop" or the serving size it has on the label so now i just take a pretty big spoonful (not leveled off) and use that for a little more than a full cup of whole milk. i take it at night usually and i'm going to start going post workout as well. sometimes i'll take one with meal 3 or 4 too.

FFeJ
03-04-2003, 04:12 PM
tuesday, march 4, 2003 - rest day

i really wish i had time to eat a meal in between first and the next hour : O that's over 3 hours without eating anything and i always get so hungry now during class. oh well.

weight around 135

FFeJ
03-04-2003, 10:19 PM
today's diet:

bowl of cereal, half cup whole milk

sub sandwich from arby's, pepsi

2 hot dogs, cup whole milk+whey protein

bowl of chili+pepsi

1 turkey sandwich w/cheese on white bread

1 piece of blueberry pie, a little ice cream, cup whole milk + whey protein

yeah i drink too much pepsi.

FFeJ
03-05-2003, 10:54 AM
wed., march 5, 2003

today my coach had us do a bench routine to help a friend and i get ready for april meet

supposed to 10 lbs under max 5 times, so i did - 160 x 1 for 5 sets

then 5x5 so i did 135 x 5, 5 sets

that was pretty much it, i probably do legs today or do it tomorrow

FFeJ
03-06-2003, 10:25 PM
thursday, march 6, 2003 - rest day

1) cereal+cup whole milk
2) arby's roast beef n cheedar, curly fries, pepsi
3) 1 hot dog, bun
4) lots of hamburger helper, french bread, pepsi
5) whey protein+turkey sandwich

and water throughout day

didn't eat as much as i would have liked to.

FFeJ
03-07-2003, 10:48 AM
friday, march 7, 2003

box squats - 45 x 10, 135 x 8, 225 x 2, 225 x 3, 225 x 2, 225 x 2

dead lift - 135 x 5, 225 x 4, 225 x 1

FFeJ
03-09-2003, 05:11 PM
sunday, march 9, 2003 - rest

bowl cereal + cup of whole milk

turkey sandwich w/2 slices american cheese 2 slices white bread, cup whole milk + 1 serving whey

rice w/scrambled eggs, vegetables, chicken; 1 egg roll with hamburger/veggies; and half cup pepsi

more to come, i have my last 3on3 soccer game today

weight - 136

FFeJ
03-11-2003, 08:28 PM
tuesday, march 11, 2003 - rest day

weight topped off at 137 today

going to test 1 rep max on squats tomorrow, hoping for a 235 or so

FFeJ
03-11-2003, 08:29 PM
i've been making nice weight/mass gains since incorporating the whey into my diet

FFeJ
03-12-2003, 12:20 PM
wednesday, march 12, 2003

nice day for squats !

ended up with 235. my coach told me i was about an inch below parallel so i was very pleased with my depth

Coke
03-14-2003, 12:02 PM
Good luck with your upcoming meet FFej :strong:

WillKuenzel
03-14-2003, 01:37 PM
Nice job on the squats dude!

When's the meet?

FFeJ
03-14-2003, 07:25 PM
april 17th, it's some sheriff sponsored event for highschoolers, it will be fun i think

FFeJ
03-25-2003, 01:08 PM
well spring break is over and it's time to start eating and lifting again.

here is breakdown of yesterday:

bench - 45 x 10, 95 x 10, 135 x 2, 155 x 3, 160 x 1, 135 x 8

dips (stuck a db between my feet) - +15 x 8, +15 x 8, bw x 8
i think i wanna buy a dip belt now

ez bar curls - 65 x 7, 65 x 6

weight - around 136

WillKuenzel
03-25-2003, 02:58 PM
i think i wanna buy a dip belt nowIt'll be one of the best purchases you'll ever make. You can also start doing weighted pull-ups with it too. A very worth-while investment.

FFeJ
03-25-2003, 03:50 PM
homeyield, or anyone else, what kinda price range is there for the belts, and can i get them at most fitness stores ?

Mik
03-25-2003, 03:56 PM
Originally posted by HomeYield
It'll be one of the best purchases you'll ever make. You can also start doing weighted pull-ups with it too. A very worth-while investment.

:withstupi
Nice work on the dips FFeJ
My dip belt was one of my better purchases. I bought mine at a local fitness store where I get all my sh!t. Mine was about 50 bucks I think.

I think ironmind.com sells 'em.

WillKuenzel
03-25-2003, 03:56 PM
I would imagine you could pick them up at most fitness places. I bought mine a store that specifically sold weight training equipment though. Mine was about $35 I think. If you can't find them you could probably just get some chain and some lobster clips and make your own using your weight belt.

FFeJ
04-02-2003, 12:16 PM
april 2, 2003 - chest/tri's

well we did some running and stretches to start off the day then off to the weight room

bench press - 45 x 10, 95 x 5, 135 x 2, 155 x 4 !, 135 x 5, 135 x 5

decline - 135 x 7

dips - used a 30 lb db this time, still gonna buy a belt soon though
+30 x 6, +30 x 3, bw x 5

alternating db bicep curls - 30 x 10/10 !

weight is high 130's/140 range ~

FFeJ
04-05-2003, 01:23 PM
update - took a recent measurement of my arms and they're now 13"

weight is ~140

FFeJ
04-08-2003, 12:03 AM
monday, april 7, 2003 - chest/tri/bi's

i wasn't feeling 100% today but i still did alright

bench - 45 x 10, 95 x 5, 135 x 2, 155 x 3, 160 x 2, 165 x 1, 135 x 10 (!)

dips (with db between feet) - +35 x 5, +35 x 4, +20 x 6

ez bar curls - 85 x 2, 85 x 2, 65 x 6

FFeJ
04-09-2003, 11:25 AM
wednesday, april 9, 2003 - legs/back

recently i had a little discomfort in my left leg between my hip and leg, i went to the chiropractor and found out it was my SI joint, so i'm getting it back into place and he told me it's ok to squat again so i went pretty light

squats (ATF) - 45 x 8, 135 x 6, 136 x 6, 205 x 1, 135 x 5

deadlift - 135 x 5, 225 x 5, 225 x 4

weight ~140

FFeJ
04-09-2003, 11:27 AM
i went into the fitness store today and looked at some dip belts. they didn't look like i thought htey would... do they stay on good when you use them ? it seems like they would slide off

FFeJ
04-13-2003, 03:34 PM
sunday, april 13, 2003 - chest/tri's/bi's

today was a good day, i found a dip belt at the Y !!!

bench - 45 x 10, 95 x 10, 135 x 2, 155 x 3, 135 x 9

dips (dip belt yay !) - +35 x 4, +25 x 5, +10 x 7, bw x 6

the belt was a lot easier to use than i thought it would be, it didn't slide off like i expected it to

alt. db curls - 40 x 3/3, 30 x 7/7, and a set of simultaneous curls with 30's

cool workout, arms are fried from the dips ~

ryan1117
04-13-2003, 03:44 PM
Originally posted by FFeJ
the belt was a lot easier to use than i thought it would be, it didn't slide off like i expected it to

Yeah, I felt the same way when I first used a dip belt. In fact, I didn't use a dip belt until I was using a 75 pound DB between my ankles. I guess the reason it doesn't slide off is because you are leaning forward slightly even if it doesn't seem like it during the lift.

FFeJ
04-13-2003, 04:19 PM
yea i like to keep my back fairly vertical during dips and it seemed like it was still staying on pretty good

FFeJ
04-14-2003, 11:22 AM
monday, april 14, 2003 - back

deadlift - 45 x 10, 135 x 5, 225 x 7, 275 x 1, 255 x 4
i didn't really intend to max out today so i kinda burned myself out on the first set of 225, i stlil hit 275 after that, so i think i'd be good for around 290 or so fresh

some shrugs with 135

some bw pullups

deads were the only intense part of workout, just kinda talking/joking the rest of the time

weight ~low 140's

FFeJ
04-15-2003, 07:55 PM
tuesday, april 15, 2003 - rest day

not much here today, lower back and traps sore from yesterday, weight low 140's

FFeJ
04-16-2003, 11:59 AM
wednesday, april 16, 2003 - chest/tri's/bi's

bench - 45 x 10, 95 x 7, 135 x 2, 155 x 5(!), 135 x 10

dips (with a db) - +35 x 6, +35 x 4, bw x 8

alt. db curls - 40 x 4/4, 25 x 10/10

FFeJ
04-18-2003, 12:12 PM
friday, april 18, 2003 - back day

deadlift - 45 x 10, 135 x 5, 225 x 10

power cleans - 135 x 5, 135 x 3

shrugs/shoulder rolls - 2 sets with 135

FFeJ
04-23-2003, 10:07 PM
wednesday, april 23, 2003

i should be getting back into squats and leg work pretty soon, my SI joint between my left leg and hip was out of place, so my chiropractor has been working on that. it's pretty good now and he's given me the ok so i think i'll be squatting in the next workout probably

bench - 45 x 10, 95 x 5, 155 x 5, 155 x 4, 135 x 10

dips (with db) - +40 x 5, bw x 5

pretty short workout, ran a mile, ran up and down the rows on stands, and did sprints before workout.

FFeJ
04-27-2003, 02:45 PM
sunday, april 27, 2003

still taking it semi light on my legs, been running and some quad exercises to get back into it. played some raquetball today with my brother as well

bench - 45 x 10, 95 x 5, 155 x 5 (felt like i had another one in me but i wasn't adjusted right in the bench at the Y, i don't like them very much), 135 x 10

dips (with belt) - +35 x 6, +10 x 6, bw x 5

curls - alternating style - 40 x 4/4, simultaneous - 30 x 7, 20 x 7

haven't eaten as good as i would have liked this weekend, stlil low 140's

FFeJ
04-27-2003, 02:49 PM
also, i've been using this whey protein from IDS, it's vanilla flavored with a hint of cinnamon, decently priced, $25 at affordable supplements, 23 grams protein/serving, and tastes wonderful !

GhettoSmurf
04-27-2003, 04:40 PM
Originally posted by FFeJ
sunday, april 27, 2003
haven't eaten as good as i would have liked this weekend, stlil low 140's

no worries bro. im in the low 140's as well :( just gotta keep lifting hard and keep your spirits up! :)

DK
04-27-2003, 09:23 PM
Do you lift at a YMCA? What happened with the meet? Did you go?

FFeJ
04-27-2003, 10:17 PM
yeah dkliewer, that and my school. there was a complication with that powerlifting meet. my friend told me that it was going to be on april 17, and it got moved or something to april 12. i asked for hte 17th off, but not the 12th, and i couldn't trade saturdays with anyone at work so i got screwed. i got to watch the last event though, which was deadlifts. from what i saw, i would have placed very high in my weight class.

FFeJ
05-03-2003, 01:30 AM
friday, may 2, 2003

finally been doing some legs/squats, my SI joint is doing pretty good.

power cleans - 135 x 3, 4 sets

box squats (box is above parallel) - 225 x 10, couple more sets with 225

abs and stuff here

that's about it

FFeJ
05-04-2003, 12:57 PM
sunday, may 4, 2003 - rest

yesterday i ate pretty decent, had several meals, and ended around 147 during hte day.

next week i will probably attempt 185 on bench, and maybe the 255 on squat and see how that goes

FFeJ
05-07-2003, 08:50 PM
wednesday, may 7, 2003 - legs

squats - 45 x 10, 135 x 5, 225 x 2, couple singles with 225, 135 x 6

i was happy with the squats, i was aiming for competition depth, or parallel or lower

power cleans - 135 x 5, few more sets with 135

this weight is getting to feel light, i can tell my form and strength on these is improving

i weighed in at school at 146, i'm close to the 150 mark !

FFeJ
05-19-2003, 11:30 AM
monday, may 19, 2003 - chest/tri's

bench - 45 x 10, 95 x 5, 135 x 1, 175 x 1, 185 x miss, 155 x 3, 135 x 12

well i missed 185 again, it seems like a lot of it is mental because 175 goes up easy, almost enough for a double. oh well i'll get it soon anyway

dips (with db) - +40 x 5, bw x 5

ez bar curls - 65 x 10, 65 x 2

my weight is very close to 150 now

FFeJ
06-15-2003, 12:53 AM
well i figured i should bump my journal because i have now reached the short term goal of 150 lbs !

this summer hasn't been as great eating/lifting wise as i had hoped, mainly due to the hours that i'm working, but i am still finding decent time to eat enough to continue bulking (although it's slowed a little, and i was also sick, which slowed it even more). lifting has been kinda sporadic since the start of summer as well, but i'm trying to get into a schedule soon.

if i don't get into a uniform schedule for my lifting by the end of the summer, i should have ample time to have one when i go to kstate in the fall.

also, i am hoping to end the summer at around 160 if i can keep eating solidly.

FFeJ
06-16-2003, 11:47 PM
monday, june 16, 2003 - upper body

dips (with belt) - +45 x 7, +25 x 10

bench - sets of 135

next i just used 70 lb bar for a bunch of exercises because the gym i went to was too crowded

straight bar curls - 70 x 10, 70 x 2

military press - 70 x 8

ez bar curls - 45 x 10

ez bar tricep extensions - 45 x 10

then i got out of there

FFeJ
06-20-2003, 12:25 AM
thursday, june 19, 2003 - legs/back

squats (ATF except for 185, which were slightly below parallel) - 45 x 8, 135 x 5, 185 x 4, 135 x 8

power cleans - 135 x 4, 135 x 4

deadlift - 225 x 8

smith calf raises - 225 x 20, 225 x 15

weight hangin around 150