View Full Version : gimps journal
02-01-2004, 12:30 PM
well i started lifting a month ago already, but im just now starting my journal... maybe one day ill have a 150 page long one like belial :D
anyhow, heres my stats:
age: just turned 17 a month ago
height: 6' 1''
bodyfat: who knows, probably 15-20%?
interesting trait: had reconstructive ankle surgery on my right ankle 2 and a half years ago, reconstructive knee surgery for my right knee (torn acl) 2 years ago.
squat: 315x3 reps = 343 lbs
bench: 185x5 reps = 213 lbs
deadlift: 388x2 reps = 399 lbs
i know that with another month or two's time my squat and dl will skyrocket. i havent lifted since my knee surgery, so my right leg is still significantly smaller than my left. with some more lifting, if i can get them both the same size, ill be squatting 400 lbs.
right now food wise im not too worried about specifics. i just eat a lot. i try to eat lots of different stuff, not just like sandwiches all day etc.. usually i have a ON whey protein shake 2 times a day, morning and night, and i just eat whatever i can get my hands on thats not full of sugar. like fruits, ham, tuna casserole, salads, pizza, whatever. im 17 and not 30 so i dont want to worry about nutrition yet.
main goals: by mid may i want to squat 420 lbs, deadlift 440lbs, and bench 240 lbs. i want to weigh what i weigh now, only with less than 10% body fat. that will require some bulking and cutting. i have never liked the idea of cutting, but will try it. thats all for now.
*EDIT* forgot to put my height in
02-01-2004, 12:51 PM
You've been lifting for ONE MONTH and you can already squat 315?
02-01-2004, 01:04 PM
big legs run in the family i guess... my dad hasnt lifted for 20 years but he can do as much as me... not too bad. i thnk that i have a good build for powerlifting, i just havent taken advantage of that yet.
02-01-2004, 01:58 PM
Clearly you're built to lift big. Nice.
Welcome to the journals.
02-01-2004, 06:18 PM
I POSTED! First page!
Good luck with your goals manno!
those lifts, that age, sheesh.. good luck
02-01-2004, 11:37 PM
today was kind of an off day, i let my poor legs rest as they were sore.
push press 65x10 90x10 105x10
"back" push press 45x5 65x5 95x5
bicep bb curls 45x10 55x10 65x10
"forearm" bb curls 45x10 45x10 60x8
lat pull downs 90x10 110x10 130x10
chair situps 3sets 35reps
rode exercise bike for 20 minutes on medium difficulty.
i was just basically keeping my upper body in check, as well as trying to get nice and pumped for some pictures, but camera batteries were dead :bang:
02-02-2004, 07:48 PM
got like 12 hours of sleep last night, we dont have school today... i was going to work out but that was before i shoveled the snow. it took over 2 hours of solid shoveling, that sucked. we have over 2 feet on the ground now, and i live on the corner house, so the sidewalk is twice as long as everyone else. plus the plow through all the snow up on my sidewalk too. i just did that today.
oh and i counted grams of protein: 234, not bad.
im not too worried about counting calories
tomorrow ill hit the weights for a few hours.
02-03-2004, 09:04 PM
today was upper body
push jerk 65x5 85x5 115x5 145x5
bench press 95x10 140x10 145x10 155x10
db incline press 40x10 45x10x2
shoulder press machine 87.5x10x2 100x10
db butterflies 15x10 20x10x2
dips bwx4x2 (im way too fat.)
hipp sled (leg press) 360x10 450x10 540x10
02-04-2004, 06:44 PM
today was rest of upper body and misc.
hang cleans 100x5 133x4 144x4 154x4
front squat 135x10 175x10
deadlift 255x5 277x5 287x5 300x3
bicep pulldowns 100x10 125x10 150x9
reverse bench press bwx8x3
02-05-2004, 06:05 PM
push jerk 65x5 95x5 115x5 145x5
incline bench 75x10 95x10 115x10 135x10
db flies 20x10 25x10
db bench 80x5 (just messing around) 45x10 55x10 65x8
upright rows 75x10 85x10 95x10
02-06-2004, 06:38 PM
squat 115x10 230x10 245x10 270x10
lat pulldowns 100x10 125x10 150x10
reverse pushups bwx10x3
db hammer curls 25x10 30x10x2
leg press machine 540x10 630x10 680x7
man my squat has got to be up at least 20 lbs or maybe 30... that thing is jumping up so damn quick its scary.
02-07-2004, 04:50 PM
Damn, congrats on starting a journal. Looks liek you got some good potential!
02-07-2004, 05:05 PM
todays an off day but i still am gonna do some misc sets of like skullcrushers and pullups and situps... nothing major, but i cant do nothing, or ill feel all fat and ugly lol :burger:
on another note, ive got 2 more goals: theres a plaque in my schools weight room of firsts, because the school just opened this year, and one of them is 450 lb squat... i want to get my name on that. right now i am no. 5 in my school, the biggest squat is like 395, so im not too far behind. but even bigger than that is to just squat more than this sophomore kid. he's been lifting for about a year and me for not even a month and a half. hes on n02, creatine, protein and like 10 other things. he always walks around the weightroom with his shirt off and acts like hes mr. tuff stuff. i just want to out squat and bench him so bad its not funny. thats my main driving force right now. him and the plaque. wish me luck!
02-07-2004, 08:24 PM
chair situps: 30x3
partial press: 225x5x2 (no reason)
just staying pumped and awake :D
this week though im gonna be making some big gains. im done with endurance sets and now im doing smaller sets of higher weights.
02-10-2004, 06:28 PM
shoveling snow and moving it across the yard for 3 or 4 hours. that sucked.
bench press 95x10 145x8 155x7 185x5
bb upright row 75x10 85x10 95x10
db incline press 50'sx8 60'sx8
shoulder press 90x10 120x10 130x10 140x10
push jerk 95x5 115x4 125x4 135x4
today was a good day, i am finally getting my hang clean form down pretty good. im seeing some real good improvement.
hang cleans 100x5 122x4 144x4 160x3 (almost got 160 up the 4th time, like 2 inches away.)
front squat 135x10 210x8 220x8 230x8
reverse pullups BWx8x3
deadlift 210x4 232x3 276x2 320x1 350x1
man that was one of my better deadlifting days in a while. my legs were so tired though, on the last one at 350 lbs, it was all i could do to stand up straight.
02-11-2004, 03:53 PM
push jerk 105x5 125x4 135x4 145x4
incline bench 105x10 135x8 140x7 150x6
db bench 60'sx8 70'sx8
shoulder press 75x8 87.5x10x2
db flyes 20'sx8 25'sx8 30'sx8
tricep pushdowns 75x10 87.5x8 100x6
02-12-2004, 04:25 PM
squats 135x10 270x8 290x7 305x6 320x1
lat pulldowns 112.5x8 137.5x8 150x8
rdl's with shoulder shrugs 225x8x2 275x8
back extensions BWx12 BW+45x8x2
rev. pull-ups BWx8x3
hammer curls 25x10 30x10x2
bicep pulldowns 137.5x8 150x8
ahhhh THE LEGZZZ FEEL SO GOOD!
02-13-2004, 03:32 PM
i took some measurments today, these arent pumped at all. i woke up ate breakfast and went to the doctor. then i measured everything.
weight: 215lbs (wow that went up quick)
ankles (right above the bone, the narrowest part): 10.5"
chest: 38", 40" flexed
overall i can tell my lower body has a lot more muscle mass. my legs have very little fat on them, while my arms have a little bit on the underside. i think most of my bodyfat is around my midsection though... anyways, i got some stumps, huh?
02-16-2004, 01:42 AM
ahhh ive spent the last two days not working out or eating right at all. basically i wake up and go into the driveway and tinker with my car. its being ghey, the cd player is somehow causing a current draw thats killing my battery. i pulled my dash apart like 13 times by now. i still dont know the problem, so ill work during pres. day too.
on a positive not i attempted some pushups and pullups but at 9:30 they dont work too well. but earlier today i did ride the exercise bike for 12 minutes at medium difficulty.
02-16-2004, 05:24 AM
you sound like me back in high school, but I weighed 177 beginning of senior year & my squat and dead were stronger...
Until I pulled my piriformis. Point is..Make sure you don't f*ck your world up like I did. Use perfect form, always.
02-16-2004, 09:44 PM
what is a piriformis and how did you pull it? anyways, i always have the strength and conditioning coach yelling at me if my form isnt good enough. hes hardcore, i like that. hes a big help.
02-16-2004, 10:10 PM
piriformis? Big main muscle running from the ass down the leg. Almost hit my siatic nerve though...close call.
Good luck on the journal though, man.
02-16-2004, 10:27 PM
thanks man i appreciate the information. looked it up, and found a stretch for it. ill start doing that with my other stretches before my workouts, just in case.
02-17-2004, 07:30 PM
i had an AWESOME day today, first day back lifting in 4 days... was tough at first
push jerk: 95x5 135x4 145x4 155x4
bench press: 95x10 165x7 175x6 190x5 225x1 235x1* 245x1*
shoulder press: 87.5x6 112.5x6 125x4
reverse push-up: BWx8x2 BW+25x8
upright row: 95x6 105x6 95x6
ab bridges: bwx6x30seconds
db incline press: 35x6 45x6 55x6
* means that i had slight assistance getting it off my chest, but after i got it an inch off my chest i did it myself the rest of the way. i never even benched 225 before, i had no clue i could through it up once, let alone 245 lbs! that was sweet.
02-19-2004, 11:18 PM
well after being sick yesterday, i got back in the weight room today. good upper body day, used the 80 lb dumbells a few times, now the coach needs to buy more (new school, we dont have a whole lot of dumbells yet, 80s the biggest)
incline bench: 95x10 145x7 150x6 160x5
one arm jammer: 90ea.x 6 110x6 115x6
db bench: 70x6 80x6
db flies: 25x6 30x6x2
shoulder press machine: 87.5x6 112.5x6 125x6
back extensions: BW+80x10x3
tricep pushdowns: 87.5x6 100x6 112.5x6
sums it up, havent got a lot of sleep lately, need to with a big squat day tomorrow!
02-20-2004, 10:45 PM
today was my best day lifting ever. i know i say that alot, but i again set a new personal best in squat. what started off as horrible in my PE class at 9-10 AM ending with a really nice workout from 4-5:30 PM... lunch made a HUGE difference, as did my nap in algebra 2 :nod:
anyways this morning i was totally exhausted, i was so worn out when i was doing warmups and lateral pulldowns i was sweating bullets. it was rediculous. well i started off with my lateral pulldowns and then went to squat. i did my warmup set, which seemed kind of hard, but i nodded it off. then i did my first set, that was SOOO hard, 270 lbs never seemed so heavy. after that i fell apart. trying to do 290 only 6 times was like impossible. i picked up the bar and stepped back. i was so tired i just fell forward and sank to the ground. i was pissed. then 5 minutes later i was just gonna go at it again. i actually put it up 5 times, the last one being a real killer. i went down for the 6th and couldnt get it back up. then the bell rang and i had to wait till the end of the day to finish.
well i came in after school and was so full of energy from my tuna and salad and milk and all that good stuff from lunch i knew i was gonna squat a ton. despite this, i only put up the warmup weight of 135 6 times, that was too much lol :bang: after that i did my last set of 5 "perfectly" as the coach said, and did 3 single rep maxes that were bigger than any weights i had ever had on my back. NICE. see below for details...
Lateral Pulldowns: 150x6 162.5x6 175x6
Squat: [morning:135x10 270x7 290x6.5] [afternoon: 135x6 315x5 330x1 345x1 370x1] ---Woo!
Hanging Knee-ups: BWx10x3
DB Curls: 30x6 35x6 40x6 ea. arm
Deadlift: (went easy today because legs were kinda sore after squat :( ) 214x3 246x2 276x2 300x1
Reverse Pull-ups: BWx6x2
all in all i am sore and tired but very happy at the same time for those huge personal best squats :thumbup:
02-23-2004, 08:07 PM
upper body kill day
bench press: 95x10 185x5 195x4 215x3 225x1 225x2
db incline press: 50'sx6 60'sx6
push jerk: 135x5 165x4 135x4
shoulder press machine: 87.5x6 112.5x6 125x6
back extensions: BW+80x10x3
upright rows: 85x6 95x6 105x5
reverse pullups: BWx6x3
man im a lil sore now, but im already hyped up to squat 405x1 on friday....
02-24-2004, 06:37 PM
another good day today and another "pr" i guess you guys call it.
mostly lower body, i know my hang clean form sucks, thats why its so low. front squats are also new to me, as well as goodmornings. havent really done much of either before.
hang clean: 122x5 132x4 144x3 154x3
front squat: 95x10 135x6 185x6 205x6
deadlift: 228x5 276x4 300x2 320x2 340x1 365x1 390x1 405x1
machine low row: 60x10 90x6 120x6 150x6
bicep pulldowns: 112.5x6 137.5x6 162.5x6
goodmornings: 75x6 135x6 175x6 185x6
all in all a good day, my lower back is sore from the deadlifts tho...
02-24-2004, 08:38 PM
WOrkouts are looking great man. Very impressive. Keep up the hard work, and good luck at the meet.
02-25-2004, 10:07 PM
today was cardio. did a 5-4-3-2-1... basically 5 minutes of running, one walking, 4 minutes running, one walking, 3 minutes running, all the way to one. the did jump rope exercises for a half hour. tomorrows more upper body. fridays the day i push 405 on squat.
02-26-2004, 07:03 PM
today was decent upper body day. good workout(s)
incline bench: 95x10 140x5 150x5 165x5
sideways jammer: 90 ea. x6 100 ea. x6 105 ea. x6
db flat bench: 65ea.x6 70ea.x6 80ea.x6
tricep pushdown: 87.5x10 112.5x6x2
shoulder press machine: 100x6 112.5x6 125x5
db flyes: 25ea.x6 35ea.6x2
also balanced standing up on one of the big 2.5 feet wide swiss balls. that was hard.
02-27-2004, 10:57 PM
ohhh today was really a killer, even though i did like 4 or 5 lifts total. i got my squat :)
thats all that matters to me, now i can deadlift and squat 405 each, or 4 plates on each side. thats exactly where i want to be right now. by may i want to be doing at least 450 of each, which is very very possible. in fact maybe 450x2 or x3, who knows, its all in how well i train and diet and rest.
back squat: 135x10 300x5 320x4 340x3 365x1 405x1 135x10 225x2 woo woo
lateral pulldowns: 125x6 150x6 175x6
bicep curls: 35ea.x6 (forgot to do the other 2 sets, doh)
hamstring curls: 110x10 150x6 190x5 (these are soo good, my hamstrings are WEAK. i need to do this exercise more)
reverse pull-ups: BWx10 BWx8 BWx6
man im so happy with my squat. i know its little for me weighing 205 lbs, but still, its a good one for me.
03-01-2004, 09:48 PM
bench day, preparing for meet:
bench press: 95x15 190x5 200x4 215x3
DB bench: 60'sx6 70'sx6
hammer machine: 160x6 180x6 200x6
tricep pushdown: 100x6 112x6 125x6
03-01-2004, 09:49 PM
03-02-2004, 02:19 PM
thanks, but today was my last squat day before my first powerlifting meet on saturday, and i got screwed :cry:
i did my warmup squat of 135x10, then i got 330 up for the 5 times i was supposed to. after that, like planned, i put up 350 for 4 reps. then when i had 370 on my back, i put it up 2 times, i needed one more, but i threw up all over :( so i didnt get to do my singles on squats, and i didnt get to do any more lifts at all.... im soooo sick! i got to go home sick, which is kind of cool, but im still pissed i didnt get at my legs like i wanted to. DAMMIT!
03-04-2004, 06:41 PM
deadlift today, last lifting day before meet on saturday. also did leg curls.
the reason i havent been getting as many lifts in is because i know have track after school every day (shot put) so i dont have nearly as much lifting time. also i updated my sig with my personal bests as you can see.
deadlift: 232x4 298x3 342x2 364x1 425x1
leg curls: 150x6 175x6 190x6
quads and hams are sore in a very good way.
03-05-2004, 04:09 PM
holy shi*t dude, i was just reading through your journal. your deadlift is sky rocketting pretty damn fast. good work man.
03-05-2004, 07:48 PM
less than 12 hours away from weighing in.... AHHHHH!!!!
03-06-2004, 07:39 PM
well, i choked on squat today, and missed on bench, but i did real good on deadlift. my total was 1000 lbs, i was 6th of 14 in my weight class (220) which wasnt bad for my first meet.
on squat, i did 365 for my first lift, did it super easy, then went to do warmups of 315 in the weight room without a belt. stupid. so i then also made the mistake of jumping to 400 on my second attempt, i got it half way up. i couldnt lower the weight, so i missed again on my third attempt.
on bench i opened 200, then 210, then 225, but i guess i choked, i could only lock my left arm. so i got 210 in that.
deadlift was super. i opened 365, then went to 390, then surprisingly, i pulled 425 with relative ease. i think i couldve pulled 435.
03-06-2004, 08:15 PM
You did great man. Was this your first meet? I had quite a scary time at my first meet, heh. I think the first meet is always the hardest. I will finally get back into them in February, although I plan on doing many more than last year. Keep up the great work man.
03-07-2004, 04:09 PM
yeah it was my first, and there were a lot of people there. i think im gonna go to another one on april 3rd though, its a little smaller, so i should do better.
03-08-2004, 10:53 PM
today was a "max out day" for my weight training class. it was squat, and i was still tired from the powerlifting meet, so i did bad.
squat: 45x10 185x4 225x3 315x2 365x1
rdls: 185x10 225x8 335x6
farmers walk: 3 trips of 80 pounds in each hand at a distance of 40 yards. too easy, but it was the biggest weight we had.
lateral pulldowns: 100x10 150x6 175x4
shot put: about 16 throws.
03-09-2004, 07:15 PM
bench max today, did good.
bench: 45x10 115x4 145x3 185x2 220x2... 220x2 was my max, 233 on a calc.
alternating db incline: 45'sx10 55'sx10
tricep pushdowns: 87.5x10 100x10 112.5x8
shoulder press machine: 87.5 100x10 112.5x10
wide grip bench: 135x10 145x8 155x6
db flyes: 20sx10 25sx10
did a lot of work on hang clean form, but it still sucks :(
threw the shot 16 times total.
03-15-2004, 09:53 PM
light workout today, 2 lifts.
bench press: 115x10 135x10 155x10 185x3 205x2 (held each rep on chest 2 seconds)
skullcrushers: 30x10 75x6 65x8
03-16-2004, 10:41 PM
much better day today, fuller workout.
squat: 45x10 135x10 235x10 275x10
hang clean and jerk: 45x10 118x10 132x10 (i suck at olympic lifts, i have no form)
back extensions: BW+80x10x2
lateral pulldowns: 125x10 162.5x10
one leg RDL: 15lbsx10
JM press: 45x10
hip extension with leg curl on swiss ball:2 sets of 5
db bicep curls: 25x10 30x10
db low row: 35x10 45x10
basically i worked out with my strength coach today, he showed me a bunch of new lifts to work triceps, hams, and stabilizer muscles.
03-17-2004, 10:35 PM
ok day today. im sore all over.
incline bench: 45x10 115x10 135x10
skullcrushers: 55x10 65x10
upright row: 85x10 105x10 65x10
db bench: 60sx10 70sx5
jammer: emptyx10 90x10 130x5
db side raises: 10x10x2
db front raises: 12x10x2
farmers walk: 40yds with 80 pound dumbells x 2
03-29-2004, 10:18 PM
man i have been away from here for too long! i need to start doing this again. i still lift every day, i just forgot about this place. we started a new hypertrophy phase in my school two weeks ago, and thats going good, my quads are huge! last week highlights: nothing special at all about any of my lifts, except one day of squat. i hit a PR of 315x10 good, below-parallel reps. i think the 5. and 6th ones were done with my back arched though, because it was sore for about 5 days. today was a good bench and arm day, i can also actually do real sets of dips now!
bench press: 45x10 95x8 175x8 190x8
shoulder press: 75x10 95x8 105x6
"JM presses" for tris: 45x10 70x8 90x6
lateral shoulder raises: (these are girly!) 12x10 15x8x2
front shoulder raises: (girly as well) 15x10 20x8x2
dips: bwx8x2, bwx4
03-30-2004, 07:19 PM
easy squat day today, staying conservitive as i have a meet on saturday.
back squat: 45x10 155x8 285x6 250x8
lat pulldowns: 100x10 125x8 145x8
hang clean and jerk: (weak) 45x3 100x3 122x3
one leg rdl: 30x8each leg 40x8each leg 55x8each leg
db low row: 50x8each arm 60x8each arm 70x8each arm
db curl: 35sx8 30sx8 35sx8
hip extensions and leg curl on swissball: BWx10x3
also did some messing around with a friend on dips and pullups trying to throw our bodyweight around.
something i noticed today, ever since i started shot put 1-2 months ago, my balance has gotten so much better. i can handle myself better and keep balance really well. i also know i can only get better.
03-30-2004, 09:45 PM
Those are some impressive lifts man.
When you did 405 how far down did you go?
And let's see some pics ;)
03-31-2004, 06:44 PM
when i squat i go about an inch or two below parallel. i participate in powerlifting meets, so i make sure all my squats get that low. no point in training if you dont train right.
and about the pics, i have a meet on saturday the 3rd, ill have my dad snap a pic of my highest squat, bench and deadlift.
04-02-2004, 07:16 AM
april 1, 2004
incline bench 45x10 75x10 125x8 135x8 145x8
push jerk 125x8 135x8
upright row 90x8 100x8 90x8
deadlift 144x3 232x2 320x2 408x1
i shouldnt of even posted this. i just lifted to go through the motions, kept the weights real light.
april 2, 2004
real light, just lifting small weights to get credit for class.
04-05-2004, 10:31 PM
april 5, 2004
dq'd from meet on sat. for missing all 3 squats. now im just more motivated to squat 450. i know ill be 450 by the end of may. 500 by football testing (aug). im gonna be massive. i want a 300 pound bench by football testing, but dont know if i can get it up 65 pounds in ~4 months. i know i can get my squat up at least 75-85 pounds by that time. i want to be the biggest guy on the team.
todays workout, kind of laid back on the secondary lifts, i know i should work them harder, but im going out of town for a week tomorrow night.
bench press: 45x8 95x8 165x10 175x8 190x6 good.
JM press: 45x8 75x8 96x6.5
shoulder press: 45x8 95x8 115x6 shoulders are pathetic
alternating DB press:50sx8each 55sx8each once again, i have sad shoulders
lateral raises: 15x8 20x6 20s are too heavy. do i need to repeat myself about shoulders?
dips: 1 set of 8.
damn i just now realized how lazy i was today. all that went down was a good bench. its going up though.
today is also the 3 month mark of lifting for me. ive made about a 20-25 lb increase in bench, 45-50 in back squat, and i want to say 70 in dead. i think that now that i know what im doing, ill be gaining up to 2x as fast as before. i may be wrong but i just feel a lot better, like now that i have a good base i can build off it quicker.
04-14-2004, 08:34 PM
well im back after a wonderful week in san diego. i tried boogie boarding but im too heavy, i could never ride a wave in. also the crappy board i used cut up my chest and my biceps are all bruised up. but its still fun getting trashed by a 8 foot wave. today i actually got back in the gym though.
hang clean and jerk: 45x3 122x3 144x3 154x3 weak i know
squat: 45x10 135x8 185x6 290x9 310x7 330x5 couldve got one or two more easy on the 330.
db bicep curls: 35x7ea 40x7eax2
db low row: 40x8ea 50x7ea 60x7ea
rdl: 135x7 185x10 245x7
reverse grip lat pulldown: 95x8 120x7 132.5x7 too easy
feel real good after a week away from the gym.
04-15-2004, 09:24 PM
incline bench: 45x10 95x6 115x9 140x7 155x4
db bench: 50'sx7 65sx7 75sx4
jm presses: 45x10 75x7 100x9 110x8
db upright row: 45x10 75x7 85x7 100x7
did snatch work with the coach
04-21-2004, 09:46 PM
monday-bench good workout arms too.
tuesday-good leg workout. 355x5 last squat set. foo.
04-22-2004, 10:48 PM
incline bench: 45x10 95x5 135x8 155x6 180x4(with help on last 3reps)
upright row: 45x10 75x8 95x7 100x6 105x4
dumbbell bench: 60sx6 75sx6
JM presses: 45x10 75x10 85x8 95x8 105x7
lateral raise: 12x10 15x10
front raise: same (super weak i know, ill work on it)
did 3 full pullups today. not bad for 217 bodyweight.
04-26-2004, 05:45 PM
i need to post workouts more often, im only putting like 1/2 them up lately.
today was chest/arms whatever
bench press: 45x10 165x8 205x4 225x4
jm press: 45x10x2 65x10 75x10 85x10
db incline bench: 35x10 50x8 55x6
shoulder press: 45x10 95x10x2
front bridge on swiss ball 30secx2
lateral shoulder raise: 12x10x3
front raise: 15x10x3
overall, chest and tris are where i want em, shoulders are unbelievably girly, they belong on my 9th grade sister. ugh.
04-27-2004, 10:33 PM
standout squat day, i feel like im starting to make huge gains like i was a few months ago. that last month though, i went nowhere.
back squat: 45x10 185x10 275x10 335x4 375x4 385x3 225x8 damn good workout, legs = fried
db bicep curls: 35x10ea 40x10ea 45x10ea
lat. pulldowns: 60x15 95x10 120x10 130x8 easy, just kept it nice and slow
knee tuck on swiss ball: 3 sets of 10
chest assisted rows: 35x10ea 40x10ea 50x10ea
nice leg and back day. loved it. tomorrow=rest
04-29-2004, 10:34 PM
today was my weak neck/back day. its so weak it makes my granmamma look tough.
push jerk: 45x4 135x4 185x4
incline bench: 45x10 105x10 145x8 165x4(wanted 6)
alternating db bench: 60sx5ea 70sx5ea
lateral db raises: 12x10ea 15x10ea 15x10ea
front db raises: 15x10ea 20x10ea 20x8ea (wanted 10)
db kickbacks: 35x10ea (didnt feel it at all, but was kind of hard. wont do these anymore)
skulls: 15x10 65x10x2
done. tris okay, upper back/neck nice and fried too. im weak.
05-03-2004, 06:40 PM
chest shoulders today. weird reps, i did 10-5-8 on bench, will do the same tomorrow on squat.
bench press: 45x10 95x10 165x10 195x5 205x8
db incline bench: 40x10 60x4 45x10 60x4 70x4
lateral shoulder raises: 15x5 20x5x2
shoulder press: 95x5 115x5 120x5
cable pushdown: 75x10 100x5 112.5x5
05-04-2004, 08:50 PM
great leg day. actually squat/arm day. yet another PR on squat. i get one every week.
Back Squat: 45x10 185x6 275x10 315x5 345x8 thats "projected" to 428 lol.
chest-supported rows: 35x10 45x5 55x5
back extensions: BW+80x10 BW+80x7 BW+80x5
pullups: BWx3x3 not bad. ive never done these much before. 3 sets of 3 isnt too bad @ 220lbs.
DB bicep curl: 40x5 45x5 35x5
also did some swiss ball work and worked on my hips a little bit with this elastic rope tied to a squat rack. they felt pretty good after that. also a note is i played football for an hour before my workout. i dislocated my right index finger and it was sideways. it was gross and funny at the same tiime. i looked at my hand then i just grabbed it with my other one in like a handshake position and popped it back in. its swole but whatever.
05-05-2004, 10:48 PM
really good DOMS in quads, hams, and gluts today. i havent felt it this hard in a while.
also my neck hurt (the front part, my throat area) like a bitch. i couldnt even do sit ups it hurt so bad. ive never "pulled my neck" before. lol
05-08-2004, 12:15 AM
5-6-2004: been lifting a whopping 4 months now. weeeeee
incline bench: 155x8 165x6 185x3
shoulder press: (weak as hell) 135x5 150x4.
didnt have much time in the weight room
5-7-2004: lets kill my back day
normally i have good form, but i do rdls, and when im done the coach asks why my back arched so much. doh. then i deadlifted heavy. he said the same thing again. doh. i was just way to tired and stupid to pay attention and i will pay for it in pain this weekend.
hang clean: 144x5 159x6 176x6.... slowly getting past suckness
lunges: 135x5each 145x4each 155x3each
pullups: BWx3 overhand BWx4 underhand a little wide BWx3.5 close grip underhand. my pullups are getting better.
rdl: 45x10 135x5 175x5 205x5 225x5
deadlift: 232x4 320x2 408x1 failed at 452, only got it six inches up. with horrid form.
i think i need to work on my abs, thats why in squat and rdl and deadlift i keep bending over. my core is supa-weak.
05-10-2004, 09:38 PM
last weekend i was at my grandparents' farm again. i like that place. its a real "strongman" environment. we cut down trees that were hanging over or fell over the fence line. then we carried all the big logs and threw them in a huge pile and burnt em up. my and my dad and uncle then had a log throwing contest. it was like 5 feet tall, 8 inches thick and like 50-60 lbs. i lost by about 2 feet to both. i finally thought i was catching up on my dad too. oh well.
big bad pr bench day. 250x1 unassisted and 260x1 with just a little resistance. ive never done that much that easily.
one arm db hang snatch for warmups
bench press: 45x10 95x8 135x6 205x4 215x3 235x3 250x1 260x1
incline db bench: 60sx5 70sx5 80sx5 good sets
shoulder press: 95x5 115x5 125x5
lateral shoulder raises: 15x7 15x7 20x7
front raises: 15x7 20x7 20x7
jm presses: 45x10 60x7 65x7x2
dips: BWx7x3, another pr.
good upper body day all in all. best ever.
05-11-2004, 10:46 PM
nother PR today. in squat again. i keep going up real quick and i like it.
db hang clean and jerk for warmup
back squat: 45x10 135x8 185x3 335x3 355x3 395x3
chest supported rows: 35x7 45x7x2
pullups: BWx3x2 (hurt neck during first set, still hurts pretty bad)
db bicep curl: 35x7 40x7x2
05-12-2004, 06:37 PM
off day today, ran a mile, played kickball and some nice tackle football for 2 hours.
05-13-2004, 09:57 PM
upper body today, good but my neck still kills from when i hurt it somehow doing pullups?... anyways, just another day gone by.
jammer machine: 110x4 140x4
incline bench: 45x10 95x5 145x5 165x5 175x5 good and kind of easy
alternating DB bench: 65x4 75x4
lateral shoulder raise: 15x7x2 20x7
front shoulder raise: 15x7 20x7 25x7
upright row: 95x7 105x7 110x7
BB calf raises: 225x15 315x15x2 havent isolated calves in 3+ months... felt good
05-14-2004, 11:47 PM
lazy day today, only did two lifts, then played football for an hour and a half.
hang clean: 144x8 188x3 198x5 198x5 is a huge PR, by a lot
lunges: 95x10each 135x6each 185x4each
inside of my hip hurts from lunges like no other, somehow my left shoulder kills from hang cleans. it hurts to lift it above my head.
05-15-2004, 10:22 AM
Hey man, everything's looking great. I have a couple of suggestions, however. On your OL lifts, i.e. Hang Cleans and Push Jerks, keep your reps between 1-3. There's no need in going higher than 3. You are doing these lifts for pure speed, power, and explosion, not endurance(or you shouldn't be doing it for this anyway). Also, if you want a bigger bench, try board presses. Maxing out every week on 2,3,4, or 5 board presses will really get your bench up fast. Squats are looking great. These are just some suggestions, use them however you like. Keep up the hard work bro :thumbup:
05-17-2004, 12:00 AM
well on my last hang clean, 144x8 was a warm-up, and i thought i was only going to be able to get 198 for 3 reps. i only went to 5 because it was unexpected. i have been thinking about board presses, but theres a couple things stopping my right now. the first is that my bench is already going up like 10-15 lbs every month, and the other is that i work out in my school and i dont know if the strength training coach is fond of board presses or not. but i will talk to him about that. thanks for the tips/compliments man!
05-22-2004, 11:04 PM
maxed out on squat, bench, hang clean, and vert jump last week. i only went up to 5 reps on my lift maxes. i dont like doing 1rm except in meets, so thats why i repped up my weights.
squat: 380x5 (projected 437)
hang clean: 231x5 (projected 251)
vert jump: 25" not too bad but also nothing to brag about.
06-11-2004, 09:25 PM
took a week off after the week of maxes, but have been back lifting for the past week. monday and thursday were circuit training with squats as the core lift. 2 sets of 10 of everything, 45 seconds to perform the lift, 45 seconds to rest and change weights, and that continued untill i was done. the lifts were bench, squat, lunges, back extensions, incline db bench, db shoulder press, lat pulldowns, low rows, and bicep curls. vomiting was an occurence both days.
tuesday and friday were more laid back, olympic lift days. 3 sets of 10 on each; jammer, hang clean, hang snatch. then there was medicene ball work and ab exercises. it was a very good and extremely tiring week, and my quads and glutes still hurt.
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