170! Woohoo!

[bboyarfen]

Well now...woohooo. I've been checking out these boards daily, but haven't really taken the time to post much...figured it was time to start a journal...so here it is...

anyways, I'm not sure exactly how long I've been training...but I've been training seriously since september. I started out a year and a half ago weighing 110 at 5'6" around 10-12% bf. I spent about 2 1/2 months training and gained about 15 pounds, and eventually ended up a very lean 118. I then injured my knee and stopped lifting for months. Started back up this summer, but kept the calories around 1800 and skipped alot of chest and leg workouts...I made some great gains on back though:-D

Then about halfway through september I started to eat everything I could...and on February 26 I weighed 160 at about 13-15% bf and retaining a ****load of water...Started cutting on sunday...

i'll post more about diet and training later...because i'm off to hit chest :clown:

YARRR!

[NormanNormal]

wow man thats amazing.. your starting stats are similar to mine now. How does it feel to weigh so that much? must be nice. WHen you say "eat everything you could" how many cals are we talking?

[bboyarfen]

started out around 2500-2800, but by the time I hit 140 gaining become MUCH more difficult. I'm pretty sure I was eating around 4k, and alot of times more.

It feels great to weigh this much:), but cutting sucks:(

I'd still be bulking but going from 142 to 160 added 3 inches to my waist...luckily thats the only place I really gained alot of fat:)

[NormanNormal]

started out around 2500-2800, but by the time I hit 140 gaining become MUCH more difficult. I'm pretty sure I was eating around 4k, and alot of times more.

It feels great to weigh this much:), but cutting sucks:(

I'd still be bulking but going from 142 to 160 added 3 inches to my waist...luckily thats the only place I really gained alot of fat:)

Well I wouldn't worry about that too much, since your an ecto I'm sure the fat will come off quick. Good luck

[bboyarfen]

Thats what I'm hopin for...

Chest Day

Flat Bench

65x6 warmup

65x4 warmup

140x5...same as last workout...and after dropping the cals that makes me happy:)

150x1.5 :(...couldn't get the 2nd rep up...I hate getting weaker...

Incline DB bench

Decided I would start adding these to my workouts...

45x8

45x6

just got a feel for them...

Thought it was a good workout...dissapointed about not hitting 150 for a double...but hey theres always next time...

_________________________________________________________________

I guess I'll take this time to explain what I've been doing. I train VERY low volume...with 1 or 2 exercises per bodypart and try to up the weight and reps every time. Being as small as I am, my thoughts are the faster I can add the weight, the faster I'm gonna grow...

My current split is

Day 1: Arms
Day 2: Legs
Day 3: Back
Day 4: Chest
Day 5: Rest
repeat...

I take additional rest days when needed..

My long term goal is to be a lean 180 lbs...at my current height...which I probably won't accomplish for a long, long time...

After I finish cutting I hope to be lean and somewhere between 148 and 152...although I'm not sure how thats going to work...

Luckily my waste dropped from 34" to 33" in these past three days...because I've definately lost a good amount of water already...

Todays Diet:

Meal 1:
2 pancakes, I have a pancake mix with low sodium and low fat. It's made with whole wheat flour and whatnot...and you just add water.

Meal 2:
1 cup egg substitute
1 slice white bread
4 oz lean pork

Meal 3:
2 Slices white bread
5 oz tuna
1 container yogurt

Meal 4:
2 cup noodles
3 oz. lean ground beef

Meal 5:
5 oz tuna
2 oz cheese...

I added the cheese at the end because I didn't think I had enough fat for the day...

according to fitday...this was the breakdown...

2317cals f61 c229 p201

I know I should drop the whitebread...but I like it:)

have a happy day people....woohooo!

I'm shooting for 2300 cals a day...btw...

[bboyarfen]

****ing pirates...I ****ing hate them all...

eh...I had somethin important to post...but I forget it...

[snowster900]

maybe try to add some good fats in your diet liek PB or olive oil and all that good stuff.

[bboyarfen]

will do:)

[bboyarfen]

today's diet was good...got more fat thanks to some natty pb! :D...I feel bad though because someone had to mercilessly slaughter hundreds of peanuts just so I could spread them on a piece of bread and eat them...seriously...thats ****ing sick...and I hate all of you for even thinking of eating it...

2292cals f80 c206 p184

[bboyarfen]

:birthday:


is not today...

[bboyarfen]

ahh now...onto everything else...WOOO****INGHOO

did a quick little arm workout today...was pleased with the results, which is always a good thing. Anyone who says it isn't can **** OFF!!

anyways

arm day

cg bench

65x6 warm up

125x6...added five pounds from last week and still hit six reps pretty easily...i'll be adding another five next workout.

130x2...eh..already a little tired from the one before..

db curls

some warmups and what not...then...

35x6...just gonna keep trying to up the reps on this until I hit 8 or 9...

25x6...with very long negatives...atleast compared to what I'm used to doing...

I have some short workouts :D

eh...diet was good...breakdown from fitday...

2348cals f79 c211 p185



have a happy day people!!!!!

today my chemistry teacher yelled its the pits while raising his arms and showing his gigrundous pit stains...guy refuses to wear deordorant because he says it ruins the ozone so he ends up getting pit stains that go down to his waste by the afternoon...great times...

[snowster900]

Doin good man hows your cutting going on ?

[bboyarfen]

pretty well...i'm gonna weigh myself in the morning tomorrow...or saturday...and see how things have gone so far...can't wait for my gut to go away:)

[bboyarfen]

ahh

on friday I cheated on my diet...which was a good thing:)

saturday I hit my cals, fat was only around 60g...:-/ and carbs and protein around 200

today was chest day

incline db bench

25x6
25x4 warmups

55x5
60x.5...I didn't get what went on here...O well...I'll get it for three next time!!

the db presses weren't too great...so I hit a few sets of dips...

bwx8
bw+10x6
bwx4

I like dips...I'm gonna keep dips and incline db for a while before I go back to flat bench...

have a happy day folks!!!!!!!

[bboyarfen]

ahhh...I overshot my cals by 153 today..and my macros were all screwed up...I got like 230 grams of protein 140 of carbs and 90 fat...ahhhhh

[Canadian Crippler]

put in some delt work on your chest day IMO.

[snowster900]

What exaclly is your split?

[bboyarfen]

don't have one...I usually throw some delt work in on a random day if I feel like it...

[bboyarfen]

yarr...i feel like a pirate

today was back day...wooohooo!

one arm db rows

55x6 warmup

75x6

80x3

deadlifts

hadn't done deads in maybe 2-3 weeks, but I'm gettin back into them....great lift...I love it...

few sets of warmups and weight acclimation...thennn...

215x6...for some reason I was completely fried after this set and I couldn't even get 225 off the ground:(

[-TIM-]

You like to say **** way too much. Good luck on your goals though :thumbup:

[bboyarfen]

thx for the motivation...**** is just one of those words that gets you amped up for heavy lifting...or a few good hours of sitting in front of a monitor wasting your ****ing time and rotting your ****ing brains out! ahhh...

[bboyarfen]

hmm...I'm bulking now...I dropped alot of water and a little fat over 2 weeks, and I got back to a point where I feel comfortable bulking. I figure it'll be easier to lean out in the summer when I'm doing more physical stuff...

ate around 3100 cals today...just getting back into things...

and it was chest day...

db incline

55x3.5 failed:-/

45x6

dips

bw+10x6

bwx8

[galileo]

So what part of Pittsburgh are you from? I assume you don't live downtown. :)

[bboyarfen]

nah...I will someday though...when I get older...

I live about 30 minutes north of pittsburgh...in Cranberry twp.

[bboyarfen]

ahah! back day!!!!

well actually I just hit lats today...I'm going to do deads and maybe arms tomorrow...

one arm db rows

55x6warm up

80x6 WOOHOO!!

85x3 YAR! i'll be gettin this one for 6 next time...yarrrr

70x4 woohooo

bent over rows

115x15...just felt like a nice 15 repper...whoopdi****ingdoo...
yar

ate a good amount today...I figure its enough since my strength is back on the rise...

[bboyarfen]

I dled 285 today with a belt...and my goal of 300 is alot closer than I thought...I'll post my arm workout later tonight...once I get done...

[bboyarfen]

i didn't do an arm workout...WOOHOO YAY FOR ME!

chest day

db bench

55x4.5

50x2:(

dips

bw+10x6

bwx10!

I'm going to try to get around 20 bw dips...sometime in the near future

[bboyarfen]

today I did some squats... hit 165x5 atf and 175x3 to parallel...and a few other sets, and then I decided to see how many dips I could do on wider bars and wrenched my back...I injured it over christmas break and I guess I reaggravated the injury....eh...I still got some anti-inflammatories so it should go away quickly

[bboyarfen]

well now...I'm having trouble with the left side of my back...more like upper to middle than lower back...this sucks...anyways...had anice little arm day...

cg bench

130x5.5...I don't know what happened on the sixth rep...I was so close to getting it up and then I stalled out in the same spot and kept trying for atleast 10 seconds...eventually failing of course:(

125x4...I was already fried from that first set...:(

db curls

40x1.5 :(

30x8...I think I'm going to start working in a higher rep range for a few weeks...see how things go...atleast for bis

[bboyarfen]

ahh...my backs feeling better and the swelling went down...still some pain though:(

finally decided to hit the weights again...

db bench
55x6 WOOHOO moving up to the 60s next week

flat bench
150x2

dips
bw+10x10
bwx2...I was fried when I got to this set...

[bboyarfen]

ahah!...took some naproxen I had from a while back and it made my back feel ALOT better...hit up some deadlifts and bentover rows...

I hit 255x1 when I was warming up and then attempted 305 but failed...then I tried 305 again and tried 300 twice...and didn't get any of them. It really felt like I could lift the weight, but I had problems locking out EVERY time...I might work on some rack pulls...

barbell rows

175x2...I've been able to do this since september, but since then my lats have grown ALOT...I don't understand why my strength won't go up on this exercise...yar

155x6

db rows
70x6...I was lifting in the school weightroom and the dbs only go up to 70 so I was stuck with them:-/...my lats were already worn out already and it took all I had to squeeze out 6

wide grip chins
bwx3 WOOHOO!!...my lats were gone and for some reason they seemed fatigued by deadlifting...:-/

ahh...just finished downloading g3 with steve vai, joe satriani, and yngwie so I'm off to listen to that...

[bboyarfen]

Well, last week I dled 305 with a belt, and wednesday I'm gonna try 315.

Hit chest yesterday...

incline db
60x3

flat bb
150x2.5:(

dips
bw+15x6
bwx12

AHhh yar@!

[GMCtrk]

315 will be a very sweet pull, I remember not long ago I was stuck doing 315. Work hard!

[bboyarfen]

I haven't updated in a while...mostly because I wasn't lifting very much because of back problems...after a few weeks of physical therapy things are back to normal. I've decided to try upping my training frequency to see if I like it. So far so good...

Chest, Bis, Hammies

incline db press

65x5

flat bench

150x3

bb curls

80x4

reverse curls

65x6

leg curls

50x5

60x5

Just added flat bench again (was doing dips before). I'm going to alternate between flat and dips every other workout

[bboyarfen]

My workouts for the past two days...not including today

May 31 (I think)

Chest, Bis, Hammies, Delts

incline db bench

65x5

flat bench

150x3

curls

80x4 had some soreness in my bis for some reason...so I didn't wanted to push for an extra rep..

reverse curls

65x8

leg curls

55x5

55x5

db military

35 x 7

lateral/rear raises

35 x 8


June 1st

Quads, Traps, Lats, Tris

squats

205 x 5

205 x 2.5 :(

shrugs

205x10

205x10

db rows

85x5

85x5

cg bench

145 x 3

[bboyarfen]

I skipped a few workouts last week and things got messed up...had studying to do...

today...

Chest, Bis, Hammies, Shoulders

Incline Db Bench

65 x 6 :)

Flat Bench

150 x 4!

BB Curls

80 x 5

Leg Curls

55 x 5
55 x 5

DB Military

35 x 10

Side/Rear Raises

35 x 8/35 x 8

[bboyarfen]

missed a few workouts in here...

yesterday...

Chest, Shoulders

DB Incline

65 x 4

Dips

bw+40 x 5

DB Militaries

45 x 8

Side/Rear Raises

35 x 8

[KevinStarke]

Nice sessions man, keep it up. Last one was a little lacking it seems though

[bboyarfen]

I thought I posted my last workout...but I guess its not in here and now I don't remember it...anyway...

Quads, Lats, Traps

Squats

215 x 4

215 x 1

Shrugs

215 x 10

215 x 10

DB Rows

90 x 4

85 x 5

[Meat_Head]

You're doin good. I wana suggest that you don't cut though, what's the point of taking all the fat off if you're not gonna have muscle underneath it? You're gonna loose a bit(4-8lbs) of lean mass no matter what if you cut, and you already don't have much lean mass.

Eat everything until you get to 180 or so. Do it slow and smart, no sugar, high protein, good fats(you know all that). For 20-40lbs take 6-12 months. Then you'll have a good base of muscle and could cut down to 165-170.

[bboyarfen]

I've been bulking for a few weeks now...but at 160 my bf was over 15% and it was bothering me...thanks for the advice:)

Chest, Hamstrings

DB Incline

65 x 6

Flat Bench

155 x 2

Leg Curls

65 x 5

65 x 4

[bboyarfen]

yesterday....

Quads, Traps, Lats

Squats

215 x 3

215 x 3

Shrugs

215 x 10

215 x 10

DB Rows

90 x 5

90 x 2

[bboyarfen]

Today

Chest, Delts

DB Inclines

70 x 2

Flat Bench

155 x 3

DB Militaries

45 x 8

Cheat Lateral Raises

40 x 8

[bboyarfen]

Yesterday

Quads, Traps, Lats

Squats

225 x 3

215 x 5

Shrugs

215 x 5

215 x 5

DB Rows

90 x 5

90 x 5

Today

Chest & Hamstrings

DB Incline

70 x 3

Flat Bench

160 x 2

Leg Curls

65 x 5

65 x 3

[KevinStarke]

great workout man, nice lookin squats

[fixationdarknes]

I agree, nice squatting. And that bench has been improving too.

[bboyarfen]

ahh...as long as its going up i'm good :-)


eh, fixation, me and you are the same age, height, and probably close to the same bf...thats crazy...:-)

two days ago

Chest, Delts

DB Incline

70 x 2...damn...

Flat Bench

160 x 3 !!

DB Militaries

45 x 8

Cheat side raises

40 x 6


Yesterday

Quads, Lats

No traps because they were bothering me.

Squats

225 x 5

225 x 2

DB Rows

95 x 5

95 x 4


Today

Chest, Hamstrings

DB Incline

70 x 3

Flat Bench

165 x 2

Leg Curls

65 x 5

65 x 3

[bboyarfen]

Chest, Delts

DB Incline

70 x 3...I thought I would've had 4 here...I don't know what happned.

Flat Bench

165 x almost 3...same thing as before...i stalled out...I wanted to kick myself after this but i'm not flexible enough

DB Military

45 x 10 WOOOOOHOOOO

[bboyarfen]

Quads, Traps, Lats

Squats

235 x 3

225 x 3

Shrugs

225 x 5

225 x 5

DB Rows

95 x 5

95 x 5

[bboyarfen]

Yesterday

Chest, Delts

DB Incline

70 x 4

Flat Bench

165 x 2!!! ahh angry

DB Military

50 x 3

[bboyarfen]

Today

Quads, Lats

Squats

235 x 5...not deep enough on the last rep

235 x 5 rest paused

DB Rows

100 x 3

100 x 4 Rest Paused

[bboyarfen]

Chest, Hamstrings, Delts

DB Incline

70 x 3...I focused on going low and getting a good stretch here...imo, it was better than my previous workout, just not as many reps:(

Flat Bench

170 x 1:(...I tried to rest pause 170 and things didn't workout...

Leg Curls

went back down to 60 lbs to work on slow negatives and getting a full contraction

60 x 5

60 x 5

DB Military

50 x 2...don't usually hit shoulders immediatly after chest...I think thats why I lost a rep

[bboyarfen]

hmm

Lats, Traps, Bis[/b

I had doms from the day before...so I skipped squating today...

[b]DB Rows

105 x 4 rest paused

95 x 6

Shrugs

165 x 6

165 x 6

I held these at the top and then stretched on the way down...I'm going to up the weight next time...

BB Curls

65 x 6 rest paused

very slow negatives...I'll move up in weight next time...

[bboyarfen]

Chest, Tris

Skipped delts because they were sore, and hammies were still tight from the last workout...

DB Incline

70 x 4...easy...I thought I was gonna have 5, but I failed at the bottom of the movement..

Flat Bench

165 x 2 rest paused...I thought rest pausing would help me get more, but it didn't help at all..

CG bench

135 x 4 slow and controlled all the way through...

[bboyarfen]

Quads, Traps, Lats, Bis

Squats

235 x 5...slow and controlled...and deep enough this time

235 x 5 rest paused

Shrugs

185 x 6

185 x 6

Held each rep at the top, and lowered it slowly...

DB Rows

105 x 4...rest paused

95 x 7

BB Curls

70 x 6...slow negatives, rest paused

[bboyarfen]

Chest, Tris, Hamstrings

DB Incline

70 x 4 **** **** **** ****

Flat Bench

150 x 4 + 2 rest paused

CG Bench

135 x 2?!?! don't know what happened there

Leg Curls

60 x 7

60 x 5

nice slow negatives...

[bboyarfen]

woooooo...took a nice little break cuz I felt like ****...but I'm back into things full time now...

Legs, Traps, Lats, Bis

Squats

235 x 4...almost had 5, but these were deeper than before...pretty far past paralell

Front Squats

65 x 15...just started this...I like them, but they put alot of stress on my back

Shrugs

195 x 6

195 x 5 + 1 rep after resting for about 10 seconds...

Held the weight at the top...and had a slowww negative

DB Rows

105 x 5 rest pause

BB Rows

155 x 6...feels good to use a barbell again...

BB Curls

75 x 6 rest paused...

[bboyarfen]

Chest, Tris, Hamstrings

DB Incline

70 x 2 ?!?!...I'm not doing these anymore...they piss me off...

Flat Bench

150 x 7 - last two reps were rest paused

Dips

BW + 10 x 5:(

Good Mornings

115 x 6

135 x 6

...I like these...

[bboyarfen]

Quads, Lats, Traps, Bis

Squats

235 x 4, deep

I then repped 115 x 5 on front squats racked the bar, did 5 back squats with 115, and then did 5 more front squats. Front squats bother my back...so I gave it a break in the middle of the set...

Bent Over Rows

165 x 6

Underhand Bent Over Rows

165 x 6 rest paused

Shrugs

195 x 6

195 x 6

held at the top with a slow negative...

BB Curls

80 x 2...

[bboyarfen]

Chest, Hamstrings, Triceps

Flat Bench

150 x 6 + 4 rest pause reps

Dips

BW + 10 x 6

Good Mornings

155 x 5


I can't believe I hit 4 rest pause reps benching....good workout

[KevinStarke]

Short and sweet

[bboyarfen]

ahhh...best way to workout...:-p

yesterday...

I don't remember what I used yesterday so i'll just put in today's workout...

Chest, Hamstrings, Triceps

Flat Bench

160 x 5...couldn't even get one rest pause rep like that...and it pisses me off...had to bust out the ass off the bench gigantic cheat arch to get up that 5th rep too...kinda dissapointing...

Dips

BW + 10 x 10...that was easier than before...I guess working my way back up in weight won't take too long...:)

Good Mornings

155 x 7

pain..woo...great..

[bboyarfen]

took a break of a few weeks, and my appetites been **** lately so i'm working on lower calories than usual...I'm just gonna maintain for a few weeks and then start bulking again...

Chest & Tris

Flat Bench

155 x 4

Dips

BW + 10 x 10 rest paused

...I then proceeded to stretch...woohoo

[bboyarfen]

Lats, Bis

Bent Over Rows

135 x 6

135 x 6

did these bent over as far as a could with really strict form, definitely gonna move up in weight...

BB Curls

65 x 10 rest paused...