View Full Version : Tired of being a puny bitch...

02-16-2004, 04:56 PM
Figured it was time to make a journal. Hopefully it will stir a little motivation in me.

Current Stats:
Weight 140ish
height 5'6"
BF% 7ish according to the accu-measure calipers
I lost my notebook with measurements, but I think these what they were or pretty close atleast. I'll take new ones this weekend.

Goals: short-term-bulk to 150 by end of June, Long-term bulk to 160 by Christmas. I'm just wanting to get bigger, bf won't be a problem, when I went from 115-140 it actually went down a little. Guess i'm lucky there, but bulking up even more is going to take some serious time, energy, and mass food consumption.
I don't really have any certain size goals for my body besides weight. Just overall size is what I want for now.

I use fitday to record diet stuff. I will continously post calorie intake and ratios though.

My routine is as follows thanks to Chris Mason, though I did make a few slight changes:
Bench 3x5
Squats 5,5,10
OHSP 2x6-8
Weighted Dips 2x10

Weighted Pullups 3x6-8
Bentover Rows 3x5
Calf Raises 3x10-15
Shrugs 3x10-15

I'm pushing my workout back a day this week so i'll be going tuesday-friday wednesday-saturday. I'm thinking about changing shrugs to power cleans, but I'm not sure. Any input here?
I'm also doing captains of crush on back day after I finish my workout, in hopes of improving my terrible grip.

Supplements at the moment:
Designer Whey
Multi vit
Vit C
Flax oil
Fish oil

This is pretty much it for now, I'll post pictures up sometime hopefully.

02-16-2004, 05:00 PM
Best of luck with the goals bro. :spam:

Saint Patrick
02-16-2004, 05:57 PM
Why not do shrugs AND power cleans?

Only 160 by xmas? That's totally acheivable. Which CoC do you use? the trainer one? how many reps you doing on that?

02-16-2004, 06:27 PM
Why not do shrugs AND power cleans?

Only 160 by xmas? That's totally acheivable. Which CoC do you use? the trainer one? how many reps you doing on that?

I suppose I could do both. Though neither were in chris' routine for me. I just added shrugs myself. I'll see how things go though.

Yea, 160, though my metabolism is through the roof, my matience right now is probably around 3250 calories.

I'm using the trainer CoC as of now. I just got it a couple weeks ago. I've been doing two sets of 5 with each hand, and then a set of 5 negatives. Perhaps you can suggest something better or is this alright? I can barely close it with my right hand and I can't with my left. Thats how weak my grip is, even after a couple years of lifting, its horrible.

02-16-2004, 09:44 PM
This should be about right for todays calories and ratios:

Protein is usually significantly higher on workout days.

02-17-2004, 07:03 AM
I would keep protein consistent and increase carbs, if anything, on workout days.

02-17-2004, 09:11 AM
I would keep protein consistent and increase carbs, if anything, on workout days.

Ok, thanks for the input. I'll keep that in mind for today. :thumbup:

02-17-2004, 05:00 PM
Todays workout

Weighted pullups-bw+25-8,6 bw-12
Bentover Rows-155-5,5 165-5
Power Cleans-135-6 155-4
DB shrugs-85's-15,15
Calf raises-200-15,15

Todays workout was pretty good. First time doing powercleans in a bout a year. I surprised myself by putting up 155-4. If I remember correctly my last max was 145. These gave my forearms a killer workout, I guess from catching it at the end of the exercise. The CoC's are definitely helping. Usually I can't hold on to the DB's worth a **** when I shrug but I held onto the 85s pretty easily.

02-17-2004, 09:03 PM
Nice workout Ironman! Good luck with the bulk!

02-17-2004, 09:22 PM
Nice workout Ironman! Good luck with the bulk!

Thanks man

02-17-2004, 09:55 PM
nice looking session ironman...congrats on the power cleans :thumbup:

02-17-2004, 10:18 PM
Good luck on the bulk! Gotta love it

02-17-2004, 11:24 PM
Thanks guys, appreciate the support

02-18-2004, 12:39 AM
Caloric intake was a little less than yesterday. Probably due to the two naps I took.
Calores: 3552

02-18-2004, 03:09 AM
Hey, would you mind posting what you eat throughout the day? I'm trying to get my caloric intake up to your level but I get full pretty easy.

02-18-2004, 08:03 AM
Sure, though like some people on here, I eat a lot of different things, due to living in the dorms and eating in the dining hall. I'll post a list at the end of today for you.

02-18-2004, 11:48 PM
Didn't work out today, instead my lazy ass took almost a 4 hour nap during my workout time. But I've been major stressed this week with school. My diet was kind of sporadic today. I got my calories but it was just a weird day.
Ack-I'll post what I eat tomorrow as hopefully it will be less sporadic than today. Today for instance though I ate: Lot of milk, chicken breast, shrimp, pizza, pasta, cheesecake, yogurt, salad, and had soup. Those were the main things I ate today, anything to get the calories.


On a side not, my girlfriend dragged me to the tanning bed today. Trying to work up a little tan before I leave for S.C. on the 18th of March. Bad thing is I'm burnt, but hopefully I'll be alright for fridays workout.

02-20-2004, 07:36 AM
Calories: 3650

Damn I'm tired.

02-23-2004, 12:56 AM
Well went home this weekend from school only to find my computer broken, thanks to my sister. So I've been unable to write anything in here. Diet went well this weekend. Hopefully this week will return to normal. I worked out friday, however I got to the Y at 7:20 to realize they closed at 8, so the workout was kind of rushed.
Bench: 185-4,3 165-7(wider grip)
Squats: 275-7,6 225-10(narrow stance)
OHSP: 55's-8 45's-12
Dips: BW+90-6,5

For some reason at the Y I can't seem to squat as much, not sure why this is. Here at school I'm squatting 315 for the same reps. I don't know, beats me. I'm thinking maybe I'm more motivated at school for some reason, perhaps to get the curl jockeys' attentions. Dip weight is going up dramatically since I started doing them. I usually do them by leaning forward, but the apparatus at the Y sucks so I had to do them straight up. The good thing about the Y on Friday nights is that there is no one there, atleast at the Y I go to.

02-23-2004, 11:17 AM
Are you doing barbell or Smith squats?

02-23-2004, 11:22 AM
Drew-I'm doing barbell squats. I can't stand smith squats, the straight up and down motion feels horrible. Plus I feel I get more out of barbell squats. Though you're probably asking me this based on the possible difference in the smith machine apparatus if thats what I were using.

02-23-2004, 11:27 AM
Yup. That's exactly why I was asking. I don't like Smiths either.
That's odd.

02-23-2004, 12:11 PM
The only thing I ever use the smith machine for is shrugs(Though I've started doing dumbbell shrugs) and calf raises. Though its nearly impossible for one to be open here at school. People use them for every possible exercise. However, the power rack is always open, which is nice.

02-23-2004, 12:12 PM
Do barbell shrugs. Much better IMO.

02-23-2004, 12:50 PM
Due to my weak grip, which is showing improvement due to the CoC I got, I have a horrible time shruging because my grip gives out to easily. I found that with the smith machine my grip last longer than with a barbell or dumbbells. Then last week I tried dumbbells and to my amazement my grip was much stronger. I'll probably change up my routine slightly after I come back from spring break. Then I'll see how my grip is holding up. If its alright I'll do barbell shrugs.

02-23-2004, 01:20 PM
Eh, I usually strap in when I do shrugs. By that point in m workout my grip is so fatigued it's not worth sacrificing potential gains on my traps.

02-23-2004, 03:41 PM
Well I just finished(not completed) my 2nd worse workout ever. Everything was going alright until I got to the power cleans, then my energy and strength just left me. So I did one set and decided to do some shrugs. Feeling brave I decided on the 95lb dumbbells. Everything was going fine until about the 10th rep. Then my grip began to gave out, so I went to put the dumbbell in my right hand back on the rack and I hit like the bar thing in the back and didn't realize it, so as I let go it began to fall, but I stopped it from falling by forcing my knee into it. This sounds all fine and dandy, but the problem is while doing all of this I forgot about the grip giving out in my weaker left hand. So the dumbbell slammed down on my ring finger. Damn that hurt like hell. So after smashing my finger I drop the right dumbbell on the floor, but managed to get the left one back on the rack. After this I left, I don't have too much movement in my finger now. Anyways, here is how the rest of the workout went:
Pullups: BW+35-6 BW+25-6 BW-10
Bentover Rows: 165-5 170-5 135-12(underhand)
Power cleans: 135-4
DB shrugs: 95's 10

02-24-2004, 12:36 AM
Todays calories and ratios:
calories: 4109

On a side not my finger still hurts like hell. So I probably won't lift tomorrow. If it ain't one thing it's another.

02-25-2004, 01:15 AM
My finger is doing better today. I have more movement in it, but its still bruised and sore. I'm going to hold off until Thursday. On a positive note I took a well needed 4 1/2 hour nap today. Only problem was it knocked my calorie intake down a little bit.

Calories: 3702
Fat: 39%
Carbs: 45%
Protein: 17%

I know my fat intake is kind of high and my protein intake is kind of low. I'm not really worried about that too much though, I'm just trying to get bigger.
Current weight right now 142.

02-26-2004, 12:29 AM
I forgot to buy some tuna, so due to it being Ash Wednesday I couldn't eat me today, which screwed up my ratios and calories a bit.
Calories: 3427
Fat: 36%
Carbs: 48%
Protein: 16%

Well I still got 1gram/lb of protein so I guess thats all right. I need to stock up on protein powder as well, I'm almost out so I only had one scoop today.
I'm going to try to workout tomorrow, finger hopefully will hold up. I found my notebook with my stats in it from like January. In the past 7 weeks I've gained 14 lbs, which is weird because it hasn't seen like that much. Though most of the weight I put on was weight I lost over winter break.

03-11-2004, 11:39 PM


03-12-2004, 05:46 AM
Diet looking good. Glad to hear the finger is getting better.

03-12-2004, 07:15 AM
Sorry, haven't been updating. Everything is going alright. I just had to take some time off because of the finger, and then because of all my homework. Hopefully today I will make me reappearance at that gym. I haven't worked out for about 16 days, so I really need to get in there. My finger is still sore. I'm not exactly sure what I did to it, but I'll live. I'll try to update either today or tomorrow. I know most of my weights will have gone down after this long of a break, though I should get it back decently quick. My weight has dropped to 138. Only a few pounds but I definitely need to get that back up as well.

03-15-2004, 04:10 PM
Did both my workouts this weekend, went kind of light. Won't be able to workout until the 26th though as i'll be in south Carolina. Unless the hotel has a fitness center, then I may consider it. Finals week is going on right now, so I won't be getting much sleep this week, which blows.

03-26-2004, 09:19 AM
Well had a good time in South Carolina. I developed some sinus problems before I left but thats all better now, as well as my finger. Worked out last night, trying to get back in the groove. Weighed myself at 138 which surprised me, I figured I would have lost more weight than that. Heres my workout:
Bench: 145-5, 155-5, 165-4
OHSP: 45's-10, 45's-8
Squat: 225-10, 260-12 (This big dude came over to spot me on the last set here, gave me mucho motivation which I seem to lack when I workout at the Y for some reason). These were well below parallel as well.
Weighted Dips: 50-8 50-5(Dead tired by this time).

Didn't go heavy to the max today considering this was only my third workout in the past month. The big guy that spotted my on squats gave me some advice. He told me to make sure to stretch my hamstrings out real good, which I do. Then he also told me to wear knee wraps. Do you guys this knee wraps would be a good idea or not?

On a funnier note this older guy and his son were squatting in the Smith machine yesterday. Both pretty big guys. His son throws three plates on and says is starting out at 315 ok dad? Only our smith machine bar weighs damn near nothing. So then son actually went below parallel. Then the old man jumps up there and I kid you not he didn't squat down but maybe an inch at the most. There was like no movement there at all. By the way the old man worked up to about 450 while still only going down about 1 inch.

03-30-2004, 09:56 PM
Forgot to update for my workout last saturday, it went pretty good though. So here's today workout, by the way I'll never workout at 8 at night again. Place was crazy packed and I didn't have the usual energy of an earlier workout. No benches were available so I had to squat first. I prefer to bench and then squat. I have more energy when I bench and its kind of like a warmup for when I squat, got a little blood flowing. But anyways:
Squat: 135-8, 185-5, 225-5, 275-8, 225-12
Bench: 135-5, 155-5, 165-5, 175-3
OHSP: 50's-8, 40's-8 (always dead when it comes to the second set).
Dips: forgot my belt, however my girlfriend put her hands on my shoulders to add some resistance, 15,15

Decent workout. Also at 8 it seems like all the weirdos workout, not too mention the bench and curl jockys.

03-31-2004, 10:31 PM
Todays workout:
Pullups-15, 12(slightly wider than should width), 5(wide)
Bentover rows-115-5, 135-5, 155-5, 165-5
Calf raises-180-20, 200-18
Shrugs-225-18, 275-10, 225-12(behind back)
Preacher dumbell curl-30-10

Pretty good workout, forgot my dip belt again for chins, and I didn't workout until 9 again. Told myself I wouldn't workout again this late but I fell asleep during my normal workout time, so atleast I was fresh. I've decided to revise my diet. I've been eating 6 meals but I think I'm not getting enough calories each meal. I'm going to try to up it to atleast 700 calories a meal.

04-02-2004, 07:55 PM
Todays workout was alright. I don't know why I keep going to workout in the evening. Oh well. Friday night at a University gym=very few people there. Before the workout I took a Thermicin. I'm not using it for fat burning purposes, only energy boost. And let me tell you what, I was wired. Too bad it didn't kick in until I started squating.
Bench: 135-5, 155-5, 165-5, 175-3(No spot or would have tried for another)
Squat: 135-10, 225-10, 275-12, 295-8
F. Squat: 135-12
OSHP: 50's-6(F. Squat killed my shoulders), 40's-10
Dips: +50(10), +50(6)

Side not on the Thermicin, it gave me severe dry mouth, and made me sweat like mad. I drank 3 litres of water during the workout. I'll definitely stay at 1 capsule.

04-04-2004, 03:54 PM
Here's yesterdays workout:
Pullups:+25-10, +25-8(Shoulder width), +0-8(Wide)
Bentover Rows:115-5, 135-5, 165-5(Was suppose to do another set, but a friend started talking to me and I forgot what the hell I was doing)
Shrugs:295-12, 305-8, 225-18(Behind back)
Calf Raises:295-16, 335-12
Sitting CR:155-20, 200-12(Not counting weight of bar/machine)
D. Preacher Curl:30-10

04-07-2004, 12:37 AM
Today I got my girlfriend to workout with me. Its nice having someone to workout with even if they're not very knowledgable or strong.
Bench:135-5, 155-5, 175-4, 185-2
Squat:135-10, 225-5, 275-8, 315-4(First two were parallel or below, second two were just short of parallel).
OHSP:50's-10, 45's-8(Second set I'm always so weak on these)
Dips:BW+70-8, 6

Felt decently strong today. Weight is at 138.5. I got my bodyfat measured with one of those handheld things. It read 7.3%. I would say that its a little low. I know those things aren't suppose to be that accurate due to how hydrated you are and what not. I'm not too worried about my bf% though. It's always around 8% no matter how much weight I lose or gain. Good thing about my fast metabolism I guess.

04-07-2004, 11:10 PM
Glancing in the mirror today I'm seeing some improvements in places, particularly my lats and forearms. Diet is going great. If I can manage to stay steady like this I should be able to hit 150 by end May easily, or well hopefully.
Pullups:+25-8, 6(shoulder width), +0-10(Wide)
Bentover Row:95-5, 135-5, 155-5, 165-5, 135-12
Calf Raises(Legpress): 405-12, 315-18, 200-12(machine standing)
Shrugs:305-8, 285-8, 245-12(Behind back)
DB Preacher Curl:30-12
reverse curl:45-12
And then I decided to finish off with a set of chinups:8

I've been adding a little bit of bicep and tricep work. No real reason, just adds a little excitement I guess. A guy told me to try staggering my legs when I do bentover rows. I tried it. Helped me bend over a little farther. It was alright, just take a little bit to get used to.

04-10-2004, 11:39 PM
Alright, forgot to post yesterdays workout, so here is yesterdays as well as todays.
Bench:135-5, 160-5, 185-3, 165-5
Deadlift:135-10, 185-5, 225-5, 275-1
F. Squat:155-8
OHSP:50's-6, 45's-6
Dips:+70-8, 5
First time I've deadlifted in about a year, damn I've gotten weak in that area, my back sure is feeling it today though. I've decided for some change to alternate Squats and Hack Squats, and Deadlifts and F. Squats during the week. For instance Squats and Hack Squats on Monday and Deadlifts and F. Squats on Thursday. Should make things a little more interesting.
Todays workout:
Chins:+35-6, +25-7, +0-10(Wide Grip)
1 arm Row:60-8, 70-5, 75-5
Calf Raises:250-12,12, 200-20
Shrugs:315-8, 275-14, 245-12(Behind Back)
DB Preacher Curl:35-8

Workouts went pretty good past two days. Weird thing was there was a football player from UC at the YMCA I was working out where I'm from who was talking to this other guy about the NFL teams that have been calling his agent, he said he was going to a camp session or something with New England. He was a pretty big guy, muscle wise. About 5'10", 230lbs. He was benching 405 for about 8. Massive arms. So that was pretty cool seeing a possible pro football player in the local Y working out. Weighed myself today at 143. So I'm getting there. I'd be so happy to hit 150.

04-14-2004, 09:20 PM
Well took an extra day off this week, and I think it helped. I felt pretty strong tonight. Also pulled 155 lbs off this guy benching. Turned out to be a real nice guy though, just overestimated himself.
Squat:135-5, 225-5, 275-10, 315-6, 225-8(atf), 135-10(atf)
Bench:135-5, 165-5, 190-3, 200-2(PR)Hell yea on this one baby
Hack Squats:135-8, 155-8(Both felt pretty light, just getting the form down for now, plus I was toasted from squatting)
OHSP:50's-10, 50's-7
Dips:+70-5, 5(Felt weaker here than usual, probably just worn out)

All in all pretty good workout, I think I needed that extra day to recoup. I'm ready for tomorrows workout. Did squats first tonight, because every bench was taking. For some reason these two decent size guys were benching 65 lbs and then just the bar. Just odd I guess. They were like repping to failure. So they were on that bench forever. Bastards.

04-14-2004, 10:52 PM
damn impressive #'s dude. especially squat :thumbup:

keep up the good work :)

04-14-2004, 11:03 PM
Jotosuds: thanks bro

04-16-2004, 12:06 AM
Todays workout was alright, nothing too exciting.
Chins:+25-10,8 BW-10(Wide)
Bentover rows:115-5, 135-5, 155-5, 165-5, 135-10
Calf Raises:225-20, 315-15, 15
DB Shrugs:85's-15,15
DB preacher Curl:35-10
Reverse preacher curl:40-12
Chinups:12(nice little finisher here)
Bentover rows are becoming hard to advance on, I might move back to one arm db rows. The weight on the barbell kills my lower back, especially the day after squatting or deadlifting. I think I need to start taking my mp3 player again, you can only listen to pop music while lifting for so long. Nothing like lifting to Jessica Simpson on the radio. :dj:

04-16-2004, 01:08 AM
damn u got some serious rows for ur weight!! good stuff.

and i know the feeeling.. my college gym plays horrid music to lift to

04-16-2004, 01:21 AM
Snow: Thanks man. My back/biceps used to be much weaker than my chest/triceps but they have caught up nicely. I will have to say that the college pop music is better than the music they play at the YMCA I go to back home. Nothing gets me motivated like listening to motown.

04-18-2004, 12:59 AM
What a day. Workout twas alright. Some funny stuff at the gym. Diet was pretty crappy today.
Anyways heres the workout:
Bench:135-5, 170-5, 195-3, 205-1
Deadlift:135-5, 185-8, 225-8, 275-1
OHSP:55's-6, 5
Front Squat:135-12
1 arm skulls:25-12

Well some interesting stuff about the workout here. Lets start out with the bench and work my way to the end of the workout. The last rep on the 195 seemed to take about half an hour, but I got it. However, I think this effected my hopeful attempt of getting 205-2. I used all my strength on the 195. So anyways I lift up the 205 and it felt damn heavy, and I was kind of wobbly. So I bring it down and put it up in the ugliest manner possible. Well, mainly my arms were all wobbly. So yea. So then on to the deadlift. I was feeling excellent on the 225. So I put the 275 on thinking atleast 3. Well I pulled it the first time with extreme ease, however at the top of the lift there goes my grip in my left hand. My grip is a limiting piece of ****. So then I decided to do some static holds with 225. Nothing interesting while doing the OHSP or Dips, so onto the front squats. I throw 155 on and as I decline I feel my boxers rip. Luckily no one heard. So then I decide to throw 135 on because my shoulders were sore. Well I was doing ATF and that didn't help out my boxers which are now ripped from the elastic to the testes area. So that was pretty funny. And the final amusing thing in the gym: Two skinny guys, smaller than myself on the smith machine benching. They throw 3 45's on each side. I'm thinking to myself, no chance in hell. Low and behold they set the stoppers about 1 inch below lockout and they do 1 rep, and continue increasing the weight. Yea you might be thinking hey they were working on their lockout. Well they talked to this guy like yea we've been benching for awhile, we're going to work up to a 350 max today. I was like WTF, you two are idiots. Then they finish up and do the same thing with the military press. I just wanted to ask them to bench half that much on a regular bench.

Alright, enough ranting about that. So I had to work tonight, which is unusual due to the fact that I took off for school, but they called me and asked me to come in. 6 boring hours. It screwed my diet all up. On a plus side my blend came in from proteinfactory. Taste excellent. That is all.

04-21-2004, 10:21 AM
Here is yesterdays workout:
Pullups:+35-6,4 +0widegrip-8(the 35 wore me out)
Bentover row:135-5, 155-5, 135-10(underhand), 135-8(no straps)
Calfs:(legpress)315-15, 225-20, 15 (standing)200-12, 150-25
Shrugs:315-6, 280-10, 245-18(behind back)
DB preacher curl:35-12
Reverse curls:55-12

Decent workout, not too many people in the gym.
Diet's been pretty good. Sleep has been good.

04-21-2004, 11:27 PM
Thought I'd take a break away from studying for my chemistry exam to write my workout up in here.
Bench:135-5, 175-5, 195-3(much easier than last week), 205-1(easier)
Squat:135-5, 225-5, 275-7(Stopped after this, back was hurting)
Hack Squat:155-6, 185-6(didn't bother back, form is good enough to go heavy next week. I feel like I'll be able to hack squat more than I deadlift or squat. It just feels like a strong movement to me)
Dips:+70-6,4(these aren't improving very well being at the end of the workout)

This was alright besides the squats, my lower back just wasn't feeling right. On a side note: Chemistry sucks ace. Especially organic chemistry. Oh well, last quarter of this.

04-23-2004, 07:41 PM
Todays workout definitely wasn't the best. Due to yesterdays poor diet, and the fact that I forgot my thermocin at the dorm I had no energy at all today. Lifts suffered and my lower back is still bothering me.
Pullups:+35-5,3, widegrip-7
t-row with supported chest deal:65-12,12(+weight of thing)
Sitting calfs:100-15, 125-12(+weight of thing)
Shrugs:315-8, 295-10, 275-12(behind back)
Calfs on leg press:200-15, 15(+weight of machine)
And then a couple sets of curls to finish off. Hopefully tomorrow will be better than this. I'm damn tired right now. I'd sleep but I rented Manhunt for my XBox so I won't be going to sleep for awhile.
On a side note I went and got my haircut today. While there I ran into my neighbor from across the street. She asked me if I've been working out. I told her yea. She said I was really buff for a skinny guy. Which I could have told her that. I'll take that as a compliment and an insult. I would say it gives me motivation than I already have to gain more weight, but coming from a 55 year old lesbian it didn't do too much for me.

04-25-2004, 05:31 PM
Alright, yesterdays workout and diet pretty much blew.
Bench:135-, 180-5, 195-3
Then I started to deadlift and all went to hell. I felt tired and weak. Not too mention my back started acting up. So I did a few various light things and left. I popped a blood vessel in my left eye. Looks pretty sick, atleast its not that big. Like a dumbass I had a six pack of coronas last night and not I've got a terrible hangover. Never again. Anyways, I'm resting for a few days, getting my diet back on track. That is all.

04-28-2004, 10:47 PM
After taking two extra days off I've decided to start a new routine, slightly varying from the old one. I'm more interested in size than strength right now so i'm going to switch a few exercises and up the reps. I'm going to concentrate on DB work for some exercises as well. Here's what I'm thinking so far:
DB Decline:2-8
ATF Squats:2-8, 1-20
DB Incline at like 80%:2-8
Hack Squats:2-6
1-arm DB skulls:2-10

Weighted Chins:2-8
Calf Raises(leg press):2-12
1-arm Rows:2-6
Calf Raises(seated):2-12
DB Shrugs:2-12
Reverse Preacher Curls:2-12


same as 1

same as 2




i'm thinking something like this. Like I said somewhat similar but more concentration on DB's and higher reps. Anyone have any thoughts? :strong:

04-30-2004, 12:17 AM
I actually had a pretty good workout today. I just need to get my diet back in gear. Watched pumping iron yesterday for the third time. So damn inspirational. Great flim. I've been looking at the pumping iron posters on ebay. Seems like $75 is the going rate for the set. Not bad I guess. Like $15 for each one. Anyways heres tonights workout excluding warmup sets:

Db Decline: 65's-8,6
Db 80 degree Incline:50's-8, 55's-6
ATF Squat:185-8, 205-8, 185-20(first time I've done breathing squats, I'll be feeling it tomorrow)
Hack Squats:185-6,5(grip gave out)
1-arm DB skull:30-6, 20-12(these kill my elbows, think I might switch to CGB)
Db Lunges:45's-6,6 (due to grip, might switch to barbell)

Like I said alright workout. Just need to get diet back on track.

05-06-2004, 01:35 PM
Well, well, well. My lack of posting has been due to my lack of lifting and eating. However, there is a reason behind the lack of lifting. During last fridays workout I got a headache while squatting, it went away before I was done working out though. Then last saturday on my first set of the workout(weighted pullups) on about the 3rd rep I got an explosive headache. Being the dumbass I am I toughed it out for 9 nine reps. And then I felt like I was dying. I couldn't lift anymore so I went back to my room and slept all day. Woke up and felt a little better. So I figured I would take a few more days off even though I had already taken a week off and didn't need nor want to take any more days off. So then tuesday, while having sex the same thing happened. Felt like I was dying again. So I looked some stuff up online, seems I'm suffering from exertion headaches. I need to go to the doc and get it checked out, and get some medicine. Hopefully I can make an appointment for next week, because this sucks. I've also lost a couple of pounds, I'm thinking mainly water weight, I do look more cut. Alright, well just wanted. Hopefully I'll be back at this soon. I may try to lift very light tomorrow, just because I can't take this.

05-11-2004, 10:55 PM
Well made my doctors appointment but can't get in until the 28th. Good new however I bought some extra strength excedrin. I decided to try to workout tonight. So I took some excedrin about an hour before hand and had no problems tonight. Went decently light though.
Pullups:15,12, (widegrip)6
Calf raises(Leg press):270+machine-15, 380+machine-8
1 arm row:50-8, 60-8, 70-8(felt pretty strong here actually)
Standing calf raise machine:170-20, 200-15
Shrugs:75's-12,12, 50's-18(2 sec hold at top)
Preacher curl:55-8
Reverse preacher curl:40-8

My workouts will change slightly when I get done with school for the summer. This will be a change for the better though I think. Gonna workout tomorrow, hopefully headache doesn't return.

05-12-2004, 09:52 PM
Took my excedrin today and had no problems. However, I didn't end up getting to do my legs because five jerk offs were at the squat rack the whole time I was there(about an hour). They were squatting, but at an extremely slow pace and doing 1/8th squats if that, and of course thought they were bad ass. They were driving me nuts. The worst part is they moved the weight room around so in front of the power rack is the only place to do hack squats, so that screwed me over. So I said **** legs today. I'll just do them friday with my back and move calfs and traps to friday. Besides all of that my workout was alright.
Decline DB:50's-8, 60's-8, 70's-7,5
Incline DB:50's-10, 55's-7
Straight arm Pullovers:40-12, 50-8
F. Arm raises:20's-8

Decided on the pullovers because skulls hurt my elbows and CGB hurts my wrists. I was reading my encyclopedia of modern bodybuilding and it said that straight arm pullovers were good for the serratus and chest, while bent arm pullovers were better for serratus and lats. I didn't really feel these in my chest much, though I did feel it in my serratus and a little in the lats.

05-14-2004, 08:12 PM
Didn't feel that great going in todays workout, kind of tired. Which actually doesn't make much sense, I slept for 9:30 hours last night, which is a couple hours more than I usually get on a school night. Oh well, maybe I slept too much, although I was actually tired when I woke up. I had to rush tonights workout. I got back from school kind of late. So I got to my car about 6:30 (YMCA closes at 8, bastards), and I realize I have no gas. I look in my wallet and realize I have no money. So I rush to the ATM, then to the gas station to pay an ungodly $2.03/gal. Thats horse ****, they keep this up and I'm selling the truck for a moped, or a motorcycle would be sweet, not sure of the gas mileage there but i'm sure it would be better than my gas guzzling truck (I'm lucky to get 15 gallons/mile, and I mean lucky). So anyways by the time I got to the Y it was 7. After changing and stretching I began my workout about 7:10-15. So it was kind of rushed.

Pullups:+25-8, 3(damn what happened here), wide grip bw-5
ATF Squats:135-10, 185-8, 205-8, 185-12(was gonna go for 20 here, but my head acted like it was gonna start feeling like ****, so I stopped here)
1 arm row: 60-8, 70-8,7
Hack Squats: 135-10, 185-8(damn you grip) would have done another set, but I was cutting time close
Lunges: 45's-6,6
Reverse preacher curls: 45-8

This workout definitely wasn't my best. My legs are killing me right now though. I'm going to feel like poo tomorrow, but I'll still manage to drag my ace back to the gym.

I've been pondering doing a short 4 week cycle of s1+. Not anytime in the near future, but maybe late summer. I know I'm only 19 (yea I know the side effects for younger guys, but its not like i'm going to grow anymore. I've been stuck at 5'6" for the past four years, and my dad is 5'7", mom is 5'2", so I'm done growing), but like I said I'm only pondering the thought. If I can get my self where I want to be this summer and keep at it, diet wise and lifting wise I may consider it. Anyways just a future idea. I was thinking that it would be sweet to do a comp sometime, like maybe next spring. A decent size comp with many weight classes so I wouldn't be facing guys too much bigger than myself. I've looked at pics of bantam weights online and I must say I easily look better than most of them (not trying to brag) but some of those guys look terrible. Anyways, thoughs are just some thoughts that have been running through my head.

05-16-2004, 03:18 AM
Saturdays workout was pretty good, hardly anyone else there. Good sleep last night, diet was pretty decent, spent the day playing xbox.

Decline DBs: 60's-8, 70's-9,7(move up to 75's next workout)
Seated Calf: 120-12, 110-15 (+weight of machine)
80ish degree incline dbs: 55's-9,7(move up to 60's next workout)
Leg press calf raises: 245-15,15
Db Pullovers: 45-12, 55-8
Shrugs: 295-12, 255-18, 225-15(reverse)

No need to ramble, I'm too damn tired, as I'm addicted to xbox.

05-18-2004, 11:05 PM
Didn't have much energy for tonights workout. Went about 9:30ish. I was surprised as there were a ton of people there. Which is odd with it being that late. I'll be glad when I go home to my old gym for the summer, no one really there. Plus it sucks doing weighted pullups here, because there is no block or nothing to stand on and I have to jump to grab the bar. Usually I just ask someone to hold onto the weight or else its hard as hell to jump up there, but thats annoying. So I just did regular pullups today.

Pullups: 10(wide), 8(normal), 8(close)
1 arm DB rows: 55-8, 65-8, 75-8(take that bitches) up to 80 next time
Leg press calf raises: 315-15, 275-18
Standing calf machine: 200-12, 170-16
Db Shrugs: 85's-14, 14
Reverse preacher curl: 55-10
Then I did some ab stuff, nothing big. First time I've done any kind of ab training in probably a year. So I'll probably feel it tomorrow.
I need to start eating more. I'm stuck here at like 139ish, down from 143. Gaining weight is a mutha. I just wish I had a bigger appetite. Oh well, pizza and breadsticks are on there way to fatten my scrawny ass up.

05-19-2004, 10:55 PM
One more reason I'll be glad to move back home, the gym had to have been like 80+% today. I've never sweated so bad in my life, I had to take like five minutes between every set. Workout was decent though.

Db Decline: 55's-8, 75's-8,6
ATF squats: 135-8, 195-8, 215-8, 195-12
Hack Squats: 135-8, 185-8, 196-6(damn grip)
80 degree incline db: 60's-6, 60's-0(on the way up(shrugging them up) they got a little wobbly at the top and I couldn't manage to put up the first rep). As these get heavier its becoming a bitch to shrug them up in place. 45's-10
Db lunges: 50's-6,5
DB pullovers: 45-8, 55-8

This was one of the most intense workouts I've ever had, possibly due to the heat. Oh well, place was full of curl jockeys tonight.

05-22-2004, 01:09 AM
Workout tonight was average, tonight was fun though. Stroke 9 played down here at UC, and then we had casino night(fake money), I won $18000 playing roulette, too bad it wasn't real. Then they had drawing give aways, I won the kanye west cd, its pretty damn good.

Pullups:10, 6(wide), 6
1 arm rows: 60-8, 70-8, 80-7(last set was kind of sloppy)
Leg press calf raises: 315-18,15
Standing calf machine: 200-15, 180-15
Shrugs: 315-4, 295-6, Reverse-275-8, 225-12
Reverse Preacher Curls:60-6, 45-10

05-26-2004, 10:25 PM
Didn't have time to workout last saturday or yesterday. Saturday I slept in super late. Yesterday I had too much homework, two papers to write. Today I didn't have too much energy.

Decline DBs: 60's-10, 80's-6,5(stay here next workout until I hit 8)
ATF Squats: 135-10, 205-8, 215-8, 185-12
Attempted 60 lbs dbs again for 80 degreeish press, but once again couldn't get the first rep up, its just hard as hell to get them up in position, I'm gonna get someone to get my elbows in place next time. So I ended up doing some smith machine presses.
Smith 80 degree press: 90-8, 100-6(+bar, not sure what it weighs, more than the one at the Y though) I hate the smith machine.
Hack Squats: 135-8, 195-6, 205-6(grip gave out as usual)
Straight DB pullovers:50-10, 60-8
DB lunges: 60's-5,5

I've had better workouts but my legs were killing afterwards.

06-01-2004, 10:26 PM
I worked out on friday. I don't remember any of the weights or anything. Pretty much the normal back workout. I added in t-bar rows though, which I enjoyed. I'll be adding those in for good this summer. I worked out tonight, but there were a ton of people there. I'm assuming due to the fact that they were closed yesterday. The squat rack was taken up the whole time, so i didn't do legs. So I just did a push routine. Nothing I really feel like jotting down. Diet was good this weekend. I'm ready for summer, school blows.

06-01-2004, 10:35 PM
Keep up the consistent workouts and good diet. That's what will get you the results. The ATF squats are progressing pretty good man. How are the deadlifts?

06-01-2004, 10:47 PM
debussy- Thanks man. Actually I haven't deadlifted in awhile. Just been squatting, lunging and doing hack squats. I think i'm going to rework my workouts again once i'm home for the summer. I might throw deadlifts back in the mix then. I haven't done them since my lower back started bugging me again, although it's fine now.

06-06-2004, 12:17 AM
Been pretty busy this week, this was my last week of classes. Next week I have one final and then have to move all of my shat home. That will be fun. Anyways, I did legs today at the sweet ass YMCA a town over. Also signed up for the bench press competition on June 21st thats there. Its a pretty small comp and there might not even be anyone in my weight class. Oh well, it'll be fun though. I had a killer leg workout today though.

ATF squats: 135-8, 185-8, 225-8, 275-5(damn, impressed myself here).
Trap bar deadlifts: 135-6, 225-6, 315-6, 365-2(I love these, first time since high school today)
Hack squats: 135-6, 185-6
Lunges: 135-8, 155-8, 185-8
Standing calfs: 282-15, 302-12, 312-10
Seated cals: 115-15, 130-12, 140-10

Hell of a good workout, my legs have been shaky all day. Very intense workout. I'm going back tomorrow to do an upper body workout.

06-06-2004, 09:32 PM
Went to the sweetass Y again today. Did a whole upper body workout. Unfortunately my diet yesterday sucked, worked most of the day and did not eat nearly enough. So I didn't have any energy today, plus I kept getting the feeling that I was going to throw up. I don't really feel like writing out everything I did, too much stuff and I don't remember half of it. But it was a decent workout, no where near the best.

06-06-2004, 10:52 PM
Being bored I thought I'd take my weight, do a seven site body caliper test, and take some measurements. My horrendous diet the past couple weeks has screwed my weight gain.
Weight: 137.5
BF%: 8.7
Forearms: 11 1/8
Biceps: 13
Shoulders: 44.25
Chest: 38 at the nips, right under the arm pit was 40
Waist: 30.25 Yet its amazing that I have to wear a belt for 30 waist pants
Neck: 14.75
Thigh: 22
Calf: 13.75

These are all unflexed, and cold. I did work out today but that was at like 4. So if anything it might have made these smaller, atleast I think thats how it works. It's obvious that I need to improve my diet. I just have absolutely no appetite. But anyways for a comparison with my last measurements here are the changes:

Forearms: +.13
Biceps: +.25
Shoulders: -1 must be some error here
Chest: same
Waist: +.25
Neck: +.42
Thigh: same
Calf: -.25

Of course you have to assume slight error between the two. Either way, all that matters is that my scrawny ace needs to eat.

06-13-2004, 02:11 AM
Alright, well its been like a week and a lot has happened. I finished up school this week. Moved all of my shat home. Slept a good deal. My best friend and I signed up at this sweet ass gym down the road, no more driving 15 miles for me to work out at the Y. So I worked out yesterday and today, I'm going to try to type this out best I can, if I remember the poundages.

Pullups: +25-8,6(wide grip), bw-10(normal grip)
1-arm row: 50-8, 75-8,8
Pulldown: 130-10, 140-8
Seated row: 130-10, 140-8
Shrugs: 185-12, 10 (grip gave out like hell, no where near failure)
DB shrugs: 90's-12
Leg press calf raises: 315-16, 405-12, 495-8
Reverse curls: 50-8
Hammer curls: 30's-5
chinups: 10

Bench: 135-8, 155-6, 185-2+2 forced reps (gotten weak here since last time i did this)
Squat: 135-8, 195-8, 235-6, 285-4
Decline DB: 70's-8, 75's-6, 80's-4
Hack squat machine: 225-8, 275-6, 315-4
Seated military: 95-8, 105-6, 115-4
Lunges: 55's-6,6
1 arm skulls: 25-8
pushdowns: 80-10

These workouts were great. It's awesome to finally have a training partner. He doesn't no much, and he's not that strong, but its still nice having someone to lift with. Not too mention the new gym is pretty sweet. Alright time for food and bed.

06-25-2004, 10:35 PM
I think you are going to heavy and overtraining. Just my 2. Lighten up on the poundage and use very strict form and slightly higher reps. Don't go back to the same bodypart any quicker than 7 days later.

06-26-2004, 10:27 AM
Damn, either way... for that bodyweight, you are moving some impressive weight. I like the progress... keep truckin! I really don't see any overtraining going on as long as you're eating right and sleeping right. Everything looks great to me. Everlast, could you be more specific as to how he's overtraining?

07-01-2004, 12:48 AM
Alright, haven't posted in awhile, mainly because my computer and internet at home suck, not too mention I've been too busy to be on the computer. However, I've been lifting 4 times a week and eating like a machine. My weight is up to 146 (all time high), and my workouts have been great. Now up to 325-4 ATF squat. I would like to start updating more. I don't really feel like i'm overtraining or using too weight thats too heavy. I keep good form and perform my reps in a slow controlled manner. Alright, well my next workout is Friday (legs), i'll try to post my workout friday night.

07-01-2004, 01:02 AM
Being bored just now I decided to take some measurements so here we go:
Weight this morning: 146
BF: ?? prob about 9%
Forearms: 11.67
Biceps: 13.67
Calfs: 14
Thigh: 22.5
Chest: 39
Shoulders: 46.5
Waist: 31
Neck: 15

I have grown every where since the last measurement, of course I also added 8.5 lbs since the last measurement on my short self. I figure there's probably a little bit of error on these measurements, but they are all unflexed and cold.