Buffster's journal

[Buffster]

Well guys, I decided to post my online journal here, hope you guys enjoy it. If you have any tips, don't hold your breath! Remember that I'm quite the noob...

I never did powerlifting before and never had a journal log, so help is always appreciated! :newbie:

I have a few goals, but my main goals is to reach the 220 pounds with a bf% of 10 or less. My current bodyweight is 214,5 with a bf% of approximately 13/14.

My short-term powerlifting goals are:
* A bench press of at least 220 pounds
* A deadlift of at least 330 pounds
* A squat of at least 286 pounds

Monday 2-2-2004 (Powerlifting)
Heavy bench press 3x3 with 165 lbs

Triceps
Close grip BP 3x6 with 99 lbs
Overhead dumbbell extension 3x6 39,6 lbs

Deltoids
Dumbbell press 3x6 39,6 lbs :(
Machine military press 3x6 66 lbs

Explosive squat 8x3 with 110 lbs

[Buffster]

Wednesday 2-4-2004
Heavy squat 3x3 with 176 lbs :( I know... my squat sucks
Leg press 3x6 with 297 lbs
Hack squat 3x6 with 209 lbs

Explosive deadlift 8x3 with 110 lbs

[Buffster]

My goals:
I want some new personal bests on the big three... something like 220 on the bench press 330 on the deadlift and about 260 on the squat.

Overall, just want to become real massive and strong :strong:

[Buffster]

Saturday 2-7-2004
Heavy deadlift 3x3 with 242 lbs

Lats
Cable rows 3x6 with 198 lbs
Hyper extensions 3x as much as possible
Lat pulldown 3x6 with 176 lbs

Grip strenght
Bar hanging 3x as long as possible

Biceps
Preacher curls
3x6 with 74,8 lbs

Explosive bench press 8x3 with 110 lbs

Had a great day, felt really strong ánd was really strong ;)

[Buffster]

Here's a picture of me, I was training about seven months when this photo was taken!

[Shane]

:spam: Good luck with your journal and workouts man. You have a good base of definition there. :thumbup:

[Buffster]

Thanks, I'll do my best :)

Things I prefer to eat are:
Chicken
Yoghurt
Quark
Muesli
Pasta
Potatoes
Fruit&vegtables

I always do some big bulking :burger: about 5000 kcals per day. My weight is 97 kg, I'm 17 years old and want to do both bodybuilding and powerlifting competitions in the future. I hope to do my first competition about two or three years from now, so enought time to gain some more muscle :)

greetz,
Ron

[Buffster]

Monday 2-9-2004 (Powerlifting)
Heavy bench press 3x3 with 181,5 lbs

Triceps
Close grip BP 3x6 with 143 lbs
Overhead dumbbell extension 3x6 with 39,6 lbs

Deltoids
Dumbbell press 3x6 with 49,5 lbs
Machine military press 3x6 with 77 lbs
Side lateral raises 3x6 with 27,5 lbs (added this exercise)

Explosive squat 8x3 with 110 lbs

No complaints about his day

progress:
heavy bp improved with 16,5 lbs
close grip bp improved with 44 lbs
dumbbell press improved with 9,9 lbs
machine press improved with 11 lbs

[Buffster]

Thursday 12 february:
Heavy squat: 3x3 with 209 lbs

Squat varianten:
Leg press: 3x6 with 330 lbs
Hack squat: 3x6 with 231 lbs

Kuiten:
Standing calf raises: 3x12 with 374 kg

Buik:
Crunches as much as possible (3 sets)

Explosieve deadlift: 8x3 with 132 lbs (I underrated my personal best last week so I added 22 lbs)

Good training, the weights are still going up quite fast :)

progress:
Squat: 33 lbs
Leg press: 33 lbs
Hack squat: 22 lbs
Kuiten: 44 lbs

[drew]

Damn man, you sure you're a noob? Yuo're looking great already. You should have no problem hitting your goals. Best of luck.

[Buffster]

Well I've gained some muscle, but I wanna be HUGE, so still a long way to go!

[Buffster]

Saturday 2-14-2004
Heavy deadlift 3x3 with 242 lbs

Lats
Cable rows 3x6 with 198 lbs
Hyper extensions 3x as much as possible (with a 33lbs weight)
Lat pulldown 3x6 with 176 lbs

Grip strenght
Bar hanging 3x as long as possible

Biceps
Scott curls 2x6 with 79,2 lbs
Incline dumbbell curl 2x6 with 44 lbs

Explosive bench press 8x3 with 110 lbs

Like you can see I made some changes, replaced preacher curls with scott curls and added incline dumbbell curls. The overall training wasn't as good as last week, I only slept seven hours last night so I wasn't really fit.

I'll keep you guys posted!

[CoCoa]

Looks like you are starting your journal well with consistent work and that alone is good...and being that you are under 18, I'd say that is damn good - :thumbup:

...the back pic shows great potentiality - Good luck with it all!

[Buffster]

thanx for the reply and the nice words! I appreciate it! :)