View Full Version : unshift's journal
07-19-2003, 11:12 PM
thought it'd be a pretty good idea to start keeping a journal of progress.
anyways here are my current stats:
18 years old
weight - 280, body fat ~ 25-30%
squat - 300x2, 1RM unknown (325?)
deadlift - 225x6, 1RM unknown (275?)
bench - 185x2, 1RM known (200?)
clean and jerk - 135
pretty weak lifts, but that's why i'm starting the journal :)
anyhow, here are some of my goals, when i meet them who knows:
weight ~ 210lbs or body fat ~ 10%
clean and jerk: 185
maybe i'll post some pics tomorrow. so far i have some from when i was at school and now after about 3 months back in training, just need to find some good ones! :)
07-20-2003, 09:10 AM
hey man good luck with the training!
p.s what sortof workouts/split are you doing?
07-20-2003, 12:22 PM
did some sort of olympic routine today, not much "routine" but good enough
basially spent an hour doing olympic lifts and some plyometrics, and i benched 205 without a spotter :)
as far as splits, i'm starting the following this week:
sunday: short olympic/plyometric workout
monday: bench/squat/DL/military press/pulldowns
tuesday: short olympic/plyometric workout
wednesday: bench/squat/DL/military press/pulldowns (or rest)
thursday: short olympic/plyometric workout
friday: bench/squat/DL/military press/pulldowns
07-21-2003, 07:47 PM
hmm my shoulders are messed up. guess i had terrible form on the split jerks sunday (something was wrong on one of them, but i didn't think it would do the damage that it did). anyway, today i did a hodgepodge of things:
8-10X light DLs into a power clean + split jerk
8-10X shrugs into a hang clean + push press
20lb military press :)
some decline sit-ups
definitely taking tomorrow off cause of the shoulders, and now my legs feel a little strained too... time for some ice
07-23-2003, 08:24 PM
still icing the shoulders, gonna try to hit it hard tomorrow morning :) having some trouble with computer crap, so lifting should be some nice stress relief...
07-28-2003, 04:03 PM
ok, after not really updating at all last week, i hit the gym pretty hard today (back day)
315lb 1RM for deadlifts, i was pretty satisfied :) especially since i was doing 225lbs x 4-5 reps the past couple weeks. :strong:
wednesday is 1RM bench day, and friday 1RM squat day! can't wait
07-28-2003, 07:46 PM
:spam: I hope your shoulder gets better soon man.
07-30-2003, 06:36 PM
225x1 ** MISS **
i really wanted to get that 225 :(
Skull Crushers / Close grip superset:
Shoulder Press (DB):
in other news, i think i found the perfect warmup strategy. i did it monday and then again today and it seems pretty good (2 mins tredmill, followed up with unweighted squats, military press, DL, and then a triple of low-weight hang cleans)
max squat is friday :cool:
07-31-2003, 09:11 PM
Max squat combined with leg day tomorrow... VERY excited! :)
08-01-2003, 06:32 AM
bah, woke up late today so i can't hit the gym. i'll squat tomorrow :(
08-02-2003, 08:31 AM
315x1 squat: accomplished
although, it did take 2 tries....
since i squat from the squat rack and not the power rack (so i squat freely out on the floor, not in a cage), i probably most the most noise today the gym will ever see. i loaded up 315, squatted down... pushed up.... kept pushing.... pushed more... nothing! i had to roll the weight off of my back and then CRASH! the curl jockeys gave me the worst look ever for interrupting their set of 40 reps. that being done, i loaded it up again, and got it pretty easily (i think it's cause i changed songs :))
so anyway, how much weight can one of those reebok step things hold? (i think) i was doing box squats on them (what the hell is a box squat anyway -- the thing where you step up with one leg, bring the other one up, then step down, and change legs?) with 225 on my back... so 225 + 280 = 505lbs. i noticed that it sagged pretty good while i was on it though. maybe i can break it before i go back to school
08-02-2003, 02:17 PM
Keep it up, sounds like your doing awesome, you lift more than me! What's your diet look like? That's gotta be really important I'd think, especially if your trying to burn away that body fat. I'm trying to do the same thing you are except I have less to lose, I'm alot smaller. Goodluck!:cool:
08-02-2003, 02:36 PM
the diet is a catastrophie right now, but i'm working on it :)
roughly 2500 cals/day, basic 40/20/40 split probably... maybe i'll add some cardio too
08-02-2003, 02:49 PM
What you did is not a box squat. That was a step up, which is a good exercise, but not a box squat. A box squat is where you get a box that is about 12-15" high, squat back onto it as far as you can, pause on the box for a split second, push out on the edge of your shoes, and arch your chest as hard as you can off the box. Read the articles at: www.elitefts.com They have many excellent articles describing how to do a box squat. Lookin good bro.
08-02-2003, 04:51 PM
why can't exrx have an animation of it :\
08-04-2003, 09:27 AM
1x325lbs NEW PR!
it was great watching the idiot behind me pretending to get huge by doing ****ty curls and checking himself out in the mirror as i stepped in front of him and did some real lifting
Lower Back Extension
08-04-2003, 07:11 PM
Good job dude, awesome improvement on your lifts.
Nice to see another person from Boston too. :hello:
08-05-2003, 07:27 AM
i live in boston for 8 months of the year (i go to BU), and waltham for the other 4... what about you?
08-05-2003, 07:31 PM
I'm from Brookline, I use to hang out around BU a lot during high school since brookline is so damn close. HOTEST GIRLS GOES TO BU! But I got to school @ Umass Amherst.
08-05-2003, 07:36 PM
yes, there are gorgeous girls at BU :)
........... too bad they dont seem to give a **** about me though :cool:
08-06-2003, 11:43 AM
Close Grip Bench
DB Shoulder Press
overall a pretty crappy workout today, didn't get much sleep last night and wasn't as focused as i should have been. friday's legs though, we'll see what happens then
08-08-2003, 03:54 PM
(was my first time doing them, so i didn't know what weight to use... and the cable maxes out at 190lbs, this will be a problem soon)
(there's nothing to do GHR's in my gym, so i figured more snatches couldn't hurt)
08-11-2003, 05:27 PM
1x225 ** 15LB PR **
i really wanted 225 for a long time, i was VERY happy to get it :cool:
Close grip bench
3x45lbs ** INJURED **
as i was warming up for the military presses, there was a huge crack/crunch/pop in my left shoulderblade, so i had to call it quits early. it doesn't feel too serious so i hope it heals very, very quickly, but for some reason i doubt it. this sucks
ah well, at least i hit 225 on the bench today.
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