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Matt04
04-04-2005, 05:34 AM
Hey Guys and Gals,

Started a new program and am trying to start to get my diet down with a little help so thought what better to help keep me motivated than stick a journal on WBBF.

Im:
16 yrs
177.5(5"10 or bouts)
60kgs:( (132lbs)

Measurements:
Left Bi: 31cm(12 1/4")
Right Bi: 31.5(12 1/3")
Left Forearm: 26cm(10 1/4")
Right Forearm: 26cm(10 1/4")
Chest: 90cm(35 1/3")
Waist: 84cm(33")
Thigh: 44cm(17 1/3")
Calve: 33cm(13")

and im on a 4 day split.

Sun: back/ tri's
Mon: legs/forearms
Tues:rest/training
Wed: chest/bi's
Thurs: rest/ training
Fri: shoulders/abs
Sat: rest/game

i also play rugby for my school so i wanna put on some size for that.

no supps ATM but might be getting some protein powder soon.



so lets the journey begin! :clap:

Matt04
04-04-2005, 05:44 AM
4/4 monday.

couldnt get to the gym yesterday so have to catch up.

Bent over BB row: 17.5kgx12
20kgx10
25kgx8
30kgx6

First time doing these, trying to get form down. they hurt my lower back a bit, normal?

pull ups: BWx9
BWx6
BWx4
BWx3

i suk

Seated Cable row: 30kgx12
32.5kgx10
35kgx8
37.5x6

Deadlifts: 17.5kgx12
20kgx10
25kgx8
30x6

this was easy but i want to get form down. theres no place to do deads at my gym so i have to do em with the barbells that only go up to 50kgs.

Tricept dips: BWx15
BWx13
BWx12
BWx10

Tricept pushdowns: 20kgx12
22.5kgx10
25kgx8
27.5x6

OH tri extensions: 40kgx12
50kgx10
60kgx8
70kgx6

its on this machine i attach a rope to, it has numbers up to 20 so i just call each number 10kgs.

Matt04
04-06-2005, 06:14 AM
6/4 wednesday: Leg Foreamrs.-had to catch up again cause of footy training.

Squats:

20kgx12
25kgx10
30kgx8
35kgx6

First tiem doing squats so trying to get form down, are you spose to feel it in ur lower back?

Leg Extensions:

20kgx12
25kgx10
30kgx8
35kgx6

machine had numbers on em so not sure if thats the weight.

Leg Curls:

20kgx12
25kgx10
30kgx8
35kgx6

machine had numbers on em so not sure if thats the weight.

Calve Raises:

35kgx12 4 sets

Cable Forearm curls:

40kgx12
50kgx10
60kgx8
70kgx6

Wrist rollers:

12.5kgx12
15kgx10
17.5kgx8
20kgx6

Static holds:

22.5kg DB till failure.

Matt04
04-07-2005, 11:44 PM
8/4 friday: Chest Bi's- still playing catch up.

Flat DB Press: (weight each DB)

15kgx12
17.5kgx10
20kgx8
22.5x5.5

Ahh on the last set my left arm failed half way up, had no spotter today.

Incline DB press: (weight each DB)

12.5kgx12
15kgx10
17.5kgx8
20kgx6

Pretty solid

Incline flys: (weight each DB)

7.5kgx12
9kgx10
10kgx8
12.5kgx6

it was ok, last set was a bit hard. i could feel the strech in my pecs.

Barbell Curl:

15kgx12
17.5kgx10
20kgx8
25kgx6

Twisting DB curl: (weight each DB)

7.5kgx12
9kgx10
10kgx8
12.5kgx6

it was ok.

Hammer curl: (each DB)

5kgx12
7.5kgx10
9kgx8
10kgx6

first time doing this exercise, found the weight easy.



was an ok session, i think i will be sore tomorrow.

Orange357
04-08-2005, 12:16 AM
Props for the journals, couple things...

1.Your pretty new and with that maybe sticking bis with back and tris with chest, and there is alot of crossover as not to pre-exhaust tris on something before benching a few days later, the same with biceps...just a thought.
2. you volume is a little high, watch out for overtraining...
3.How were BB rows hurting your back along with squats? Watch yourself in the mirror if possible to see if it looks like these:
http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html
http://www.exrx.net/WeightExercises/GluteusMaximus/BBFullSquat.html
4.Maybe you could ask a bigger guy who looks like he knows what hes doing to check your form, just make sure its not while hes in the middle of something...

Matt04
04-08-2005, 01:30 AM
Thank you for your reply Orange. ive had this program for a while and have asked many questions on it and i dont think that doing tri's with back will affect my chest day. when i did chest today i dont think that it affected me at all.

with the overtraining the sets i put up are the sets i do. the 12 and 10 repers are sort of a warm up for each set and i count the 8 and 6 reppers as my working sets.

The Squats and bent over BB wernt like hurting my back i could just feel it like if i was targetting it. i could like feel stress on it.

What i try to do to keep my back straight on Squats and Bent over BB rows is stick my arse out and my chest out and i can c in the mirror that this leaves a tiny upwards concave in my back. is this the way to try and do it. i see in the movies that they do not have a curve in their back.

Orange357
04-08-2005, 01:40 AM
Thank you for your reply Orange. ive had this program for a while and have asked many questions on it and i dont think that doing tri's with back will affect my chest day. when i did chest today i dont think that it affected me at all.

***Cool, just a thought.

with the overtraining the sets i put up are the sets i do. the 12 and 10 repers are sort of a warm up for each set and i count the 8 and 6 reppers as my working sets.

***ok, make sense now, still though several sets of warmups later in the routine may or may not be needed, you should be warmed up pretty well.

The Squats and bent over BB wernt like hurting my back i could just feel it like if i was targetting it. i could like feel stress on it.

***Stress, like a pain or does it feel like lactic acid pain?

What i try to do to keep my back straight on Squats and Bent over BB rows is stick my arse out and my chest out and i can c in the mirror that this leaves a tiny upwards concave in my back. is this the way to try and do it. i see in the movies that they do not have a curve in their back.

***Yeah that sounds good

:thumbup:

Matt04
04-08-2005, 01:48 AM
Orange: yeah i think the pain i felt during squats and bb row was latic acid. it was my first time doing them so could this just be my body's stabilizer muscles being put under new pressure?

and with the warming up should i drop the 12 reppers on the sets where i am targetting the same muscle? like instead of 12, 10, 8, 6 on the second exercise should i go 10,8,6 or another variation to achieve maximum hypertrophy?

Orange357
04-08-2005, 01:54 AM
Orange: yeah i think the pain i felt during squats and bb row was latic acid. it was my first time doing them so could this just be my body's stabilizer muscles being put under new pressure?

***Possibly yes, just focus on keeping form.

and with the warming up should i drop the 12 reppers on the sets where i am targetting the same muscle? like instead of 12, 10, 8, 6 on the second exercise should i go 10,8,6 or another variation to achieve maximum hypertrophy?

***I dont know how to achieve "maximum hypertrophy" but what I'm saying is not to use up most of your steam on warmups it would be better to do lower rep warmups to allow for most available strength on the work sets, which should allow for better progression. I don't know, see what works.

:thumbup:

Matt04
04-08-2005, 02:13 AM
Thanks for all the suggestions Orange, i think i will drop the 12 on some sets where i have already done some similar exercise before hand. And with the ones where i do do 12 i will lower the weight because u are right , i think i could lift more but i am tiring myself out.

Matt04
04-09-2005, 02:54 AM
9/4 Saturday: Shoulders/abs still catching up.

DB Shoulder press:

7.5kgx12
10kgx10
12.5kgx8
15kgx6

was ok, it was hard but not too hard.

Laterial Raises:

5kgx10
6kgx8
7kgx6

was ok, havnt done them in a while.

DB Shrugs:

17.5kgx10
20kgx10
22.5kgx10
25kgx10

It was ok could go harder

Reverse Flys:

3kgx10
4kgx8
5kgx6

I did these lieing face down on a bench, trying to get my arms to be at the same angle while going up, never done these before. they were ok.

Weighted Crunches:

80kgx10 4 sets

did these on the machine where u can do like cable crosovers on, i put on the rope and brought it down to my temples and crunched. was ok i could feel it in my abs and also a bit in my lower back.

Ab Machine:

30kgx10 4 sets

Was ok.


Over all a ok session.

Matt04
04-10-2005, 07:05 PM
10/4 Sunday: Back/tri's

Bent Over BB rows:

15kgx12
17.5kgx10
20kgx8
25kgx6

Still trying to get form down, not sure if to be fully bent over at 90 degrees or like 110 or something.i can still feel it in my lower back.

Pull ups:

BWx9
BWx6
BWx4

they were ok, i dropped a set from last week thanks to oranges advise.

Seated Cable rows:

32.5kgx10
35kgx8
37.5kgx6

They were ok.

Deadlifts:

20kgx12
25kgx10
30kgx8
35kgx5

Still working on form, now really starting to feel it in lower back.

Tricep Dips:

could not do them today because i hurt my upper back and when i dip down it hurts, so substituted with rope extensions.

Rope Extensions:

40kgx12
50kgx10
60kgx8
70kgx6

Last set was hard but do-able.

Tricep Pushdowns:

22.5kgx10
25kgx8
27.5kgx6

Wernt too hard, might increase weight next week.

OH Rope extensions:

50kgx10
60kgx8
70kgx6

Last set was pretty hard.



Over all was another good session, just wasnt happy i couldnt do tricep dips due to injuring my back at footy.but everything else was good.

Matt04
04-12-2005, 04:23 AM
12/4 Tuesday: Legs/forearm

Squats:

20kgx12
25kgx10
30kgx8
35kgx6

i can still feel like it is working my lower back more than my legs, i still have a form issue. i stick my chest and my arse out to try and get a curve in my back but i can still feel it. i go to paralell.

Leg Extensions:

30kgx10
35kgx8
40kgx6

These were ok, improvement from last week.

Leg Curls:

25kgx12
30kgx10
35kgx8
40kgx6

These were not too hard, mabe increase next week.

Calve Raises:

35kgx12 4 sets.

Cable forearm curls:

40kgx12
50kgx10
60kgx8
70kgx6

they were ok

Wrist curls:

12.5kgx10
15kgx8
17.5kgx6

i put my hands on my knee's, they were weird but i could start to feel them.

Static holds:

22.5kg's till failure.


Over all not a bad session, still having an issue with squats. i gotta look up form some more.

Matt04
04-14-2005, 02:58 AM
13/4 Wednesday: Chest Bis (changed weight to LB's so everyone knows what im talking about)

Flat DB Press:

22lbx12
38.5lbx10
44lbx8
49.5x6

they were pretty good today, did have some long break between mabe a bit too long, talking to people but im glad i got 6 reps out at the end of the set.

Incline DB press:

33lbx10
38.5x8
44x6

These were good today aswell.

Incline Flys:

20lbx10
22x8
27.5x6

The Last set was very hard, last too reps my form suffered a bit but i completed them.

Barbell Curl:

33lbx12
38.5x10
44x8
55x6

These were good today.

Twisting DB curl:

20lbx10
22x8
27.5x6

These were ok, form was good throughout.

Hammer Curl:

16.5lbx10
20x8
22x6

These felt like they were a bit too light, might increase weight next week.

Matt04
04-14-2005, 11:35 PM
15/4 Friday: Shoulders and abs

DB Shoulder press:

16.5lbx12
22lbx10
27.5lbx8
33lbx6
38.5lbx4

felt strong so decided to do 1 more set with 38.5's. went all the way down and touch my shoulders on this.

Laterial Raises:

11lbx10
13.2lbx8
15.4lbx6

These were good, last set was challenging.

Shrugs:

44lbx12
49.5lbx12
55lbx12
60.5x12

These were good, increased weight from last week.

Reverse Flys:

6.6lbx10
8.8lbx8
11lbx6

Still trying to perfect form.

Weighted crunches:

176lbx10 4 sets

Used machine u do cable crossovers on, it has numbers and i was told each plate was 10kg or 22lb so i just count it like that.

Ab Machine:

66lbx10 4 sets.


They felt ok, ass was coming off the seat a bit.


session was good, improvement from last week. hope to improve and move up on DB press next week.

Zearoth
04-15-2005, 08:40 PM
Good to see some improvement there Matt. That shoulder session looked intense. I probably wouldn't make it through half of it. I'm not a high-volume kind of guy.

Matt04
04-15-2005, 08:57 PM
Thanks Zearoth, im still trting to find out what " kind of guy i am" exercise wise. This is the first program i have written myself and im trying to find out what works.

i cut down the volume a bit, but do u still think its too much?

these sessions probly take me an hour on my own, with a little chit chat with people.

RBB
04-15-2005, 09:40 PM
sessions are looking good man. 1-1.5 hrs per session is ideal. volume isn't looking that high. i see 8 sets for delts. some might do a little more, some a little less. i probably wouldn't do anymore than that if i were you, but i don't think you're overtraining. you'll get to know your body better the longer you lift, and you'll be able to figure out what volume is right for you. keep it up, bro.

Zearoth
04-15-2005, 10:37 PM
RBB got it right on. If its working for you, b yall means stick with it. There's no need to change something that works. If you're running into problems, then it might be time for a change.

Matt04
04-16-2005, 01:06 AM
Thanks Zearoth and RBB for the encouragement.

i just got this program which is like a Australian version of fitday so i can track my cals more carefully. its a mad program and i figured out that im taking in about 2500-3000 cals a day on good days.

its holidays now so when i get some time im gonna write up a sorta baseline meal plan so i can one day start to weigh where i like to be.

Matt04
04-18-2005, 05:05 AM
18/4 Monday: Back and Tris- Went to the Strung out and frenzal rhomb concert and it went all day, it was awesome.so have to play catch up.

In lb's

Bent over BB rows:

33lbx12
38.5lbx10
45lbx8
55x6

i felt the strech in my lats, i gotta keep my elbows in more. feeling it less in my ower though, thats a good sign.

Pull ups:

9xBW
6xBW
4xBW

i didnt feel to strong today, i struggled to do these today.

Seated Cable row:

71.5x10
77x8
82.5x6

Meh,they were ok.

Deadlifts:

45x12
55x10
66x8
77x6

These were good, i felt them in my lower back, but i found an injury in my left quad, i think i did it at footy. my calf is also playing up so im not too sure if i can do leg day.

Tricep Dips:

BWx10
BW+16.5lbx8
BW+16.5lbx7
BW+16.5lbx6

first time i have done weighted, they were hard. might keep them weighted. i dont think high reps are helping me.

Tricep pushdowns:

50lbx10
55x8
60x6

They were ok, this was the machine with numbers i dont know if they weight 22lb each but i just write it as that.

OH Tri extensions:

88x10
110x8
132x6

These felt good, had to drop weight due to form issues.


over all a good session, m just pissed about my quad and calve hurting.

Matt04
04-20-2005, 04:12 AM
20/4 Wednesday: Chest and Bi's

i could not do leg day this week due to pain in my calve and quad, thought i would play it safe and let myself recover before exercising it again.

DB Chest Press:

22lbx12
39x10
45x8
50x6

felt so weak today, even the 22's felt heavy. got through it though.

Incline DB Chest Press:

33x10
39x8
45x6

still felt weak, just got the last rep on the last set with no spotter.

Incline Flys:

20x10
22x8
27.5x6

could really feel the strech which is good. still very weak today adn they felt heavyer than usaual.

BB curl:

33x12
39x10
45x8
50x6

they were ok

Twisting DB curl:

20x10
22x8
27.5x6

they were ok i guess, still weak.

Hammer Curl:

16.5x10
20x8
22x6

my arms were exausted by this time.




was satisfied with the weight i used, no drop from last time but it was just i felt like ****, didnt think i had the strength in me to do the same weight. ill have to have a better pre-workout meal next time, didne prep well.

Matt04
04-23-2005, 08:56 PM
22/4 Friday: Shoulders and Abs

DB Shoulder Press:

22lbx12
27.5x10
33x8
38.5x5+1

bumped up the weight today, last set was so hard. i touched shoulders but had to use a spot for the last rep.

Laterial Raises:

11x10
13.2x8
15.4x6

These were good, i can feel em in shoulders.

Shrugs:

45x12
50x12
55x12
60x12

These were good, last set was difficult. elbows were moving a bit

Reverse Flys:

6.6x10
8.8x8
11x6

last set was hard. my shoulders felt dead.

Weighted Crunches:

176x10 4 sets.

Ab Machine:

66x10 4 sets





over all felt like a good session. was happy with the gain on shoulder press but hopefully next time i can do 6 reps with no help.

Matt04
04-24-2005, 04:01 AM
24/4 Sunday: Back and Tri's

Bent over BB rows:

38.5x12
45x10
55x8
66x6

i was focusing on tucking my elbows in, but forgot about staying parallel to the ground. have to concentrate harder next time.

Pull ups:

BWx9
BWx6
BWx4

these are always hard. ive not very good at em but hopefully they will increase

Seated Cable row:

71.5x10
77x8
82.5x6

these were good today, could fell the strech in my lats.

Deadlifts:

45x12
55x10
66x8
77x6

God my lower back was sore after this, they were really good.

Tricept Dips:

BWx10
16.5x8
16.5x7
16.5x6

These were good, im loving the weighted dips, i get bored doing like 17-20 BW dips.

Tricept Push Downs:

50x10
55x8
60x6

ok.

OH rope extensions:

88x10
110x8
132x6

ok.


Overall a decent session, i can still fell my back is sore and i went to the gym like 5 hrs ago. its gonna be sore for a while yet.

vkefi
04-24-2005, 02:12 PM
Frenzhal Rhomb concert :0 ****en .... Wheres my invite lol.

Sessions are looking good in here. Keep it up :)

What state are you in ?

Matt04
04-25-2005, 02:41 AM
hey man thanks for the support.

dude the concert was awesomeeeee. i live in NSW and they played on the northern beaches. i dont know if u herd of strung out but they played aswell and they went off.

where u from?

Matt04
04-27-2005, 02:50 AM
26/4 Tuesday-Legs and Forearms

ATA Squats:

45x12
55x10
66x8
77x2ATA then 77x2 Parallel

First time doing these, they were really hard. last set i didnt have a spotter and every rep was so hard and slow, to i didnt want to get stuck so stopped.

Leg Extensions:

66x10
77x8
88x5

ok, can bump up weight nest week

Leg Curls:

55x12
66x10
77x8
88x6

My hammy's were sore from the deadlifts on sunday but they were still strong.

Calve Raises

77x12 4 sets

they were ok.

Cable Forearm curls:

88x12
110x10

then i felt a pain in my forearm when i tried the next set. so thought i would call it quits

Wrist rollers:

27.5x10
33x8
38.5x6

they were ok

Static holds:

60's till failure

overall a good session, ill have to get a spot for the next ATA session.

Matt04
04-27-2005, 03:03 AM
27/4 Wednesday-Chest Bi's

Flat DB press:

22x12
38.5x10
45x8
50x6

they were ok, glad i did 6 with 50's.

Incline DB press:

33x10
33x10
38.5x8

some dickheads in the gym were all using the same DB's adn there was like 4 of em so i couldnt move up weight.

Incline Flys:

20x10
22x8
22x8

Same ppl again, god dam curl jockeys.

Barbell Curl:

38.5x10
45x8
55x6

ok i guess.

TBC:

20x10
22x8
27.5x6

ok.

Hammer Curl:

20x10
22x8
27.5x6

they were alright


session was slright, just wasnt happy with all the time i was waiting and askin them but they were using the Db's.

Matt04
04-30-2005, 11:20 PM
29/4 Friday-Shoulders Abs

Shoulder Press:(Machine)

45x12
66x10
88x6 3 sets

the gym was so packed, i couldnt get down the back to use the DB's so used the machine.

Laterial Raises:

13.2x10
15.4x8
17.6x6

there were good, upped weight from last week.

Shrugs:

45x12
50x12
55x12
60x12

these were good

Reverse Flys:

6.6x10
8.8x8
11x5

ok.

Weighted Crunches:

176x10 4 sets

same old boring ab work

Ab Machine:

66x10 4 sets

ok.




workout was good, would of liked to used DB's. i remember when i first started on the shoulder press macine i was only doing like the 2nd plate and it was hard, now im on like 4.5 plates. so its fun to see how must stronger u have come.

Canadian Crippler
05-01-2005, 12:16 AM
Switch gyms. This place sounds like ****.

Matt04
05-01-2005, 01:54 AM
i would man but my dad has signed me up for 12 months, and this place is ridiciously close to my house, its like a 3 min walk.

after my membersip has finished i wana join this other gym, its where stackattack goes to.

Matt04
05-01-2005, 02:45 AM
1/5 Sunday- Back and Tri's


Bent over BB rows:

38.5x12
45x10
55x8
66x6

these were ok, my arms flare out sometimes. next program i might switch to DB row.

Pull ups:

BWx8
BWx5
BWx5

felt really weak in these today.

Seated Rows:

71.5x10
77x8
82.5x6

they were alright.

Deadlifts:

45x12
55x10
66x8
77x6

these were good.

Tricep Dips:

BWx10
16.5x8
16.5x7
16.5x6

they were good.

Push Downs:

55x10
60x8
66x6

increase from last week.

OH tri extensions:

88x10
110x8
132x6

they were good.


Session was ok, felt weak which showd in the pull ups.I was worried because yesterday at rugby i corked my bicep making a tackle. has a bit of discomfort today but nothing too serious. hope its better for when i do arms soon. (we lost 15-12)

Matt04
05-06-2005, 02:46 AM
4/6 Wednesday: Legs and Forearms(couldnt work out on monday)

Squats: (just doing normal ones to get some leg strength)

45x12
55x10
66x8
77x6

these were good, i think i should bump up the weight next time.

Leg Extensions:

77x10
88x8
99x6

they were good, increase from last week.

Leg Curls:

66x12
77x10
88x8
99x6

these were good, had a nice burn on the last 2 sets.

Calve Raises:

77x12 4 sets

good.

CFC:

88x12
110x10
132x8
165x6

ok.

Wrist rollers:

27.5x10
33x8
38.5x6

they were alright.

Static Holds:

61 till failure.



Over all a decent session, need to build up some more strength in my legs.

Matt04
05-06-2005, 02:55 AM
6/4 Friday: Chest and Bi's (training yesterday and didnt have time to try and catch up.

DB chest press:

22x12
45x8
50x7
50x4

i was so fuked after this.

Incline DB press:

33x10
39x8
45x7

surprized i could do 7, this is 1 rep increase from last week.

Incline Flys:

20x10
22x8
28x6

they were ok.

Barbell cable curl:

154x10
176x8
198x6

did em on cables cause barbells were being used.

TBC:

20x10
22x8
28x6

Hammer Curls:

20x10
22x8
28x6

they were k


overall a decent work out, i hope im not too sore for rugby tomorrow.

Stackattack
05-06-2005, 03:31 AM
DB presses are looking good matt.

lilmase1153
05-06-2005, 05:56 PM
some nice strength going on in here matt, you keep this up and we will have to watch our backs :)

Matt04
05-07-2005, 05:39 AM
Stackattack:Thanks Stacks, still got a long way to catch u though.

Mase:Mabe, but that day will be a while though.

Thanks for looking guys, keep em coming it gets boring in here.

lilmase1153
05-07-2005, 03:39 PM
keep those w/os coming and you better believe this place will get busy

Zearoth
05-07-2005, 07:21 PM
Are you marking down your PRs? I'd like to see where are you are on the bench/dead/squat.

Matt04
05-07-2005, 07:35 PM
i am making PR's but im not emphasising them when i write them down, ill start to though.

i havnt maxed out in a while, and never before on squat and deads.

with bench ive done 132x1 and my barbells only go to 110lb and i havnt done a dead max before but now im doing like 77x6 but i could do more, but working out form.

and with squats ive never maxed out on them, im still doing them on the smith machine. i could probly only do like 110 or something, i regret not working my legs seriously.

i am getting some Nitrean soon so that will help me reach my protein intake, and i think i will start at about 3500cals. ill get real serious with my diet when the powder arrives.

Matt04
05-11-2005, 03:14 AM
11/5 Wednesday : Back Tris(Shoulders)

BO BB rows:

39x12
44x10
55x8
66x8 (+2 reps)

i will definatly move up weight nexst week, this is too easy.

Pull Ups:

BWx9
BWx6
BWx5(+1 rep)

felt pretty strong today.

Seated Cable row:

3.25px10
3.5px8
3.75px6

this was fairly easy.

Deadlifts:

45x12
55x10
77x8(+10W)
88x8(+20W)

These were pretty easy, i think ive got form down now and i can get heavyer.

Tri Dips:

BWx10
+16.5x8
"x7
"x6

These were hard.

TPD:

2.5px10
2.75px8
3px6

theres were ok.

OH rope ext:

4px10
5px8
6px6

these were hard towards the end.

Machine Shoulder Press:

4px5
4px5
4px5

did these cause i missed shoulder day before.



overall workout was good, this 4 day split is pretty hard cause i am doing alot of things ATM. i want to go on a 3 day one, mabe WBB or something else. Crips program looks good.

Matt04
05-14-2005, 02:49 AM
13/5: Chest Bi's

Flat DB Press:

22x12
45x9(+1R)
50x7
50x6(+1R)

I Felt pretty strong today and made some good PR's.

Incline DB Press:

38.5x8
38.5x8
45x5+1 assisted.

I dropped doing the 10 reps with the 33's and used the 38.5's instead. this was much more intense. on the last set i was about half way up and this guy who i have probly said 10 words to the whole time i have ever seen him came over and helped me on the last rep.

Flys:

20x10
22x8
27.5x6

theres were alright, form wasnt the best on the last set.

Barbell Curls:

38.5x10
45x8
60.5x6
66x4

i wanted to see what i could do on 66. so threw in another set.

TBC:

20x10
22x8
27.5x6

they were ok.

Hammer Curls:

20x10
22x8
27.5x6

ok.

overall not a bad session. was happy with the DB press but im still weak as hell.

Matt04
05-16-2005, 05:28 AM
16/5 Legs and Forearms:

Squats:

45x12
55x10
77x8+2R
88x6+10W

my legs are so ****en weak, its embarrasing.

Leg Extensions:

3.5px10
4px8
4.5px7+1R

these were ok.

Leg Curls:

3px12
3.5px10
4px8
4.5px6

ok.

Calve Raises:

3.5px12 4 sets

ok.

Cable Forearm Curls:

4px12
5px10
6ppx8
7px6

Wrist rollers:

27.5x10
45x8+11W
45x8+2R

they were ok.

Static Holds:

60's 30sec holds.




overall a ok workout, my squats feel so hard, my legs are tiny. ahhhhhhhhhhhhhhhhhhh they need so much work.

Stephen Riddington
05-16-2005, 03:07 PM
Good effort, man. Have to remind myself of the metric difference. YOU: KG ME:LBS

Matt04
05-17-2005, 12:02 AM
i have changed it over to lb's.......lol i am that weak.

Stackattack
05-17-2005, 06:49 AM
Dont worry man. The sessions look good and you're making some decent progress. I just realised that i started of at exactly the same weight and body fat as you. The difference is that you know the importance of eating. It took me at least a year to figure that one out.

Matt04
05-18-2005, 12:10 AM
yea i know the importance of it, but its just putting it into play.

hopefully when i get the shakes which are on the way it will help me sort out a meal plan.

and where do u think i should start from? i usally eat anywhere from 1900-2500cals.

shoud i start at 3000 and see how i go?

Matt04
05-20-2005, 01:04 AM
18/5 shoulders and abs

DB shoulder press:

16.5x12
22x10
39x6+6W
39x6+1R

turned up intensity and did the 39's twice instead of 33's once then 39's. happy with it, last time i failed on 5 reps but this time 2 strong 6 reppers.

Laterial Raises:

13.2x10
15.4x8
17.6x6

ok

Shrugs:

45x12
50x12
55x12
60x12

ok.

Reverse flys:

6.6x10
8.8x8
11x8+2 R

ok,

Weighted Crunches:

8px10 4 sets

Ab machine:

3.25px10 4 sets



ok workout

Matt04
05-20-2005, 01:06 AM
20/5

was going to do chest and bi's today but yesterday at rugby traininig i hurt my shoulder going into a tackle. didnt think much of it but today its pretty sore. thought i would give the gym a rest for today so i dont aggrivate it for the game tomorrow.

Stackattack
05-23-2005, 04:47 AM
Nice sesh man. Are you in yr 11?

Matt04
05-23-2005, 05:48 PM
yeah man, and im playing fiesty 5th's lol.

Matt04
06-07-2005, 09:11 PM
Sorry for being so slack latly with writing things down, had a fair bit of work latly. ill write up the last couple of sessions i remember.

and by the way im doing a3 day split now, its the WBB#1 with a couple of changes.

Shoulders, Tris, Bi's:

Military Press:

warm up then:

66x8
77x7

It was ok, im bring it down to my chin.

DB Press:

33x8
39x6

last set was hard.

Lat Raises:

18x8
18x8

Narrow grip Bench:

Warm up then

55x10
66x6

my hands kept sliping in and had a sharp pain in my palm in th last set.

Tricept Pushdowns:

3px6
3px6

BB curl:

warm up then

55x8
55x8

Hammer curls:

22x8
28x6

Was an ok session.





Chest and Back:

Flat DB press:

warm up then

50x8PR +1R
50x8PR +2 R
55x4PR +10W

was surprized to bust out 2 extra reps, so i decided to see what i could do on 55's. hopefully will improve next time

Incline DB press:

38.5x10
45x6

Incline flys:

22x8
22x8

Pull Ups:

BWx8
BWx6

was sore when doing this, i dont think i warmed up properly.

Deadlifts:

warm up then

66x8
88x8
110x7+22W

the 110 is the highest barbell at my gym, and since there is no deadlift area and only a smith machine with more than 50kg of weights im stuck with this, ill look around the gym for some 11 or 22lb plates.

BO BB row:

55x8
55x8
66x6

i suk

Shrugs:

45x10
50x10
55x10

ok workout i guess.

Matt04
06-07-2005, 09:13 PM
i went to camp which was awesome, but i got a cold which was untrested which has turned into broncitious(sp?) which leaves me feeling like **** and now able to really do anything. so im gonna have to give the gym a miss for a bit untill i get better.

im on antibiotics now so it should be gone in about a week or so.

Stackattack
06-07-2005, 11:41 PM
The deads are looking real good man. Now thet you've maxed out the preloaded BB's why not just use the bar from the bench press. I do it all the time when the power rack is taken. I'm sure it pisses people off, especially when the gym is packed but its not my problem lol. Yes i'm an ******* i know.
Which camp was it? The one at Yarramundi?

Matt04
06-08-2005, 02:13 AM
i would if we had a free weight bench, but we dont. if i want to bench press i have to put a bench under the smith machine and i hate doing that cause it stabalises it for you.

and i herd that you cant deadlift on a smith machine because it doesnt follow the natural range of motion or something. i have to squat using the smith aswell.

it sucks i know, i wish i could go to c2k but ive got a membership here for like 6 more months or something.

does c2k get heaps packed at night? ive got some friends that go there and they say its a heaps nice gym.

Stackattack
06-08-2005, 02:23 AM
That sucks. And i agree with you about the smith deads. I certainly wouldn't do them.
Between about 4pm to 8pm it can get rediculously crowded at c2k. Yeah, it is a pretty nice gym though.

Matt04
06-08-2005, 02:27 AM
what is the price like there per month? and what time is it open till?

Stackattack
06-08-2005, 02:32 AM
being over 18 i pay $29 per fortnight. it use to be $19 per fortnight when i was younger. However i think that price had something to do with me signing up the week it opened. Its more expensive for new members now i believe, but who knows.
it closes at 11ish on week nights (i think) and 6pm on sundays.

Matt04
06-08-2005, 02:39 AM
thats pretty good rates, now im paying $45 a month and it closes at 9pm.

Stackattack
06-08-2005, 02:46 AM
Well that kinda sucks. Can you cancel or are you locked in for a year?

Matt04
06-08-2005, 02:48 AM
im locked in i think, i could pay a cancelation fee but it would cost more than to just let the membership run out.

how long have u been there?

Stackattack
06-08-2005, 02:49 AM
Since october 03.
They have just about every machine i could possibly want except for a ****ing pullover machine.

Matt04
07-14-2005, 03:16 AM
ARM'S:

Miltary press:

45x10 2 sets(warm up)

77x8 +2R
90x6+13W

DB shoulder press:

39x8+2R
45x5+6W

Laterial raises:

18x8
20x8

tricep push downs:

2Px10 2 set (warm up)
3Px7
3.25Px6

OH tri ext:

6Px6
7Px6

BB curl:

33x10 2 sets (warm up)

55x8
66x6

Hammer curls:

22x8
27.5x6

good session

Matt04
07-15-2005, 05:48 AM
CHEST AND BACK:

Flat DB press:

27.5x12 2 sets(warm up)

50x8
55x4 +1A (he only touched my arm a bit but ill count it as assisted)

Incline DB press:

45x8+6.5W +2R
45x8+2R

Incline flys:

22x8
27.5x8+5.5W +2R

Pull ups:

BWx8
BWx6

Dead Lifts:

Warm up then-

88x8
88x8

the 50kg barbell wasnt there!?

BO BB Rows:

77x8+11W +2R
77x6 +11W

DB Shrugs:

45x10
50x10
55x10

Stackattack
07-22-2005, 07:14 PM
Workouts are looking good matt.

Matt04
07-22-2005, 10:27 PM
thanks Stack.

Matt04
07-25-2005, 04:26 AM
LEGS

Squats:

warm up

77x8
88x8
110x6+22W
121x1+11W could of done more but i was just interested.

Leg press:

12px8
13px6+1p

hard.

Leg ext:

4px8
5px8+2R

Leg Curls:

warm up

4px8
5px8+1p
6px7+2p


Calve raises: (Pause at top and bottom)

3px10
4px10+1p
4px10
4px10

Ab Machine

5px10+1p
6px10+2p
7px10+3p

forearm curls:

??x10
??x10
??x10

dun remember.


pretty goos workout i thought, i havnt done legs in a while which i am pissed at myself for but im determined to get back into it.

Patz
08-23-2005, 06:11 AM
You gonna fire this journal back up?

Matt04
08-23-2005, 05:55 PM
Yeah, sorry for not updating it much latlly guys, school has been full on with a **** load of assignments.

im looking now to get myself some home equipment, so it would be more convieant and i can play my music i like when ever i want and as loud as i want.

im looking at getting one of these, depending on how much money i can save up.

http://cgi.ebay.com.au/BRAND-NEW-QUALITY-WEIGHT-BENCH-HOME-GYM-80KG-WEIGHTS_W0QQitemZ7174346402QQcategoryZ1521QQcmdZViewItem

http://cgi.ebay.com.au/BRAND-NEW-MULTIPLE-STATION-HOME-GYM-WITH-100KG-WEIGHTS_W0QQitemZ7173090527QQcategoryZ1521QQcmdZViewItem


with the workouts, i tried for a max on squats a couple of weeks ago.

i tried for 155lbx0 i failed. then got 155lbx1.

deads is 110lbx10 this is the highest barbell so thats why i want to get my own stuff so i can use heavyer weight.

and max bench is still 132x1

weight is around 138-140 i think, havnt weighted myself in a while. but im going to get some digital scales with the BF% measurer built in.

Matt04
09-29-2005, 06:53 AM
hey guys, sorry that i havnt been using this as much as i should but some stuff has been going on.

during the rugby union season i didnt have much luck, had a couple of injuries, but nothing too serious. i havent been to the gym in about a month and a half which i am dissapointed at myself about.

i had a bad knee and elbow from the end of the rugby season and also had yr 11 final exams. now being the holidays i am organising my **** together.

hopefully within the next 3 weeks i will have all my home stuff which will include a squat rack with lat pull and rowing features, 310lb olympic set + 7ft Olympic bar and a adjustable bench.

I have also been recovering from a shoulder injury which i suffered from drinking, and not remembering what happened. it wasnt that bad but i made it a hell of alot worse by playing front yard footy and hurting it again more. then out of my own stupidity i kept goin with the pain cause i wanted to win the game.

went to the gym a couple of times this week, i still cant use much weight on my shoulder but it is on the mend and is alot better than it was a week ago.

LEGS and random:

Legpress:

warm up: 2 sets of 12
12plates x8
13plates x8
stack(15P)x6

last set was hard.

Leg extensions:

4px8
4px8
5px7

Leg Curls:

Warm up: 2 sets of 12
4px8
5px8
5px7

Left Arm Concentration curls:(cant use weight on right arm due to shoulder, and my left bicep is smaller)

warm up: 1 set of 12
22x8
22x8
27.5x8

wasnt many exercises but i was talking alot with my workout partner.


CRAZY CORE DAY:

we were talkin about what to do today because of my screwed shoulder and cause he is a ice hockey player he said why dont we do heaps of crazy core strength stuff. so we called it crazy core day and it was pure pain.

Ab Machine:

warm up:2 sets of 12
4px8
4px8
4.5px8

doing situps with 11lb medicine ball and when u get up throw it to your partner:

20sit ups for me
20sit ups for me

Leg raises:

BW+11lbx8
BW+11lbx8
BW+11lbx8
BW+11lbx8

ahhhhhhh my abs were on fire.

Russian twists:(i think thats what their called, when you sit up and hit the ball on the ground on each side)

holding 11lb medicine ball-

1x15
1x15

Fit ball balance work:

-DB press laying on fit ball with 1 leg on the ground and 1 in the air-

2x22lb DB
1x22lb DB

i couldnt balance it was too hard so i did it with 2 feet, i could still feel it.

12x22lb DB
12x22lb DB


That was it, my abs were tensed and they wouldnt relax.


tomorrow me and 2 friends are gonna try some palaties(sp?) lol i dont know what u do in it but i herd its good for your core so were gonna give it a try. its at 930am and im use to waking up at like 11am these days, O well.

Stackattack
09-29-2005, 07:29 AM
Good onya for getting back into the swing of things. Just take it easy on that shoulder and it should heal up.
Haha. tonight when i was buying some eggs a bunch of guys who were your age came up and asked me to buy some alcohol for them. With your 'incident', that fact that i use to work at that shop, and the possibe legal repurcussions in mind, i said no. I felt like suck a heartless ******* afterwards lol. so much so that I almost turned around and drove back. I guess i have some bad karma coming my way.

Coke
09-29-2005, 10:06 AM
I've never been a fan of home equipment as opposed to just going to a gym but there are pros and cons no matter what, wish you well when you get that all together. You have been supportive Matt and deserve to be on track with your own efforts, happy to see you moving on with it...glad the shoulder is on the mend.

Matt04
09-29-2005, 10:20 PM
Stack: thanks dude, yeah u probly did the right thing. cause if yuo get caught supplying to minors you can get fined heavyly.

CoCoa: The gym that is close to me and which i currently go to is very small and does not have all the nessesary equipment for bodybuilding. it is more of a housewife gym for people who believe that can "tone up". Thehighest DB is 77lb(35kg) and there is no free weight squat rack and no bench, you have to do this with a smith machine. And since i dont currently own a car i cannot travel when i like, so i think a home gym would benefit me. i will also get 2 friends i usually workout with to come to my house and we usually push eachother. And thanks CoCoa, the shoulder is much better today.

lilmase1153
09-29-2005, 10:37 PM
Sucks about that gym, but im with CoKe i just dont like working out at home i prefer a gym but to each thier own..

Oh yeah its about damn time you got this thing updated Matt, now keep working hard you got tons of potential you just need to use it mate.

Matt04
09-29-2005, 11:26 PM
Thanks Mase, yeah i really want to keep a journal up to date so i can track my progress. i Might even start a new one so that i can start fresh when i get the new equipment and when i start to eat like a horse.

harv
09-30-2005, 08:36 AM
Nice workouts Matt. Good luck with the home gym. Sounds like you'll have better equip. than the one you're going to. Just don't hit failure with BB Bench and no spotter - rolling it over your body hurts like hell! lol

Matt04
09-30-2005, 09:14 PM
Thanks Harv, nah i will always make sure that i have someone there to spot me so i dont kill myself. lol

Matt04
10-05-2005, 12:35 AM
Chest and Back:--

DB Press:

27.5x12
27.5x12
33x8

45x8
50x7.5

i have lost a fair bit of strength, and i can still feel it a bit in the shoulder. in the warm up sets there was some pain but when it got warmed up it was ok.

Incline DB press:

39x2

pain, did not want to injur it anymore.

Flys:

11x3

even with this rediciously light weight there was some pain.

Seated Row:

3px10
3.5px10

taking it light.

Assisted pull ups

6px8
6px8

tryed normal ones but it hurt shoulder.



Comments:

i thought my shoulder would be better than this. i could do a bit of heavy work on flat DB press but other movements were giving me problems.
In other news i got a bench YAY. its adjustable to incline,decline,flat and 90'. it came with a good precher pad and he threw in a leg extension/curl attachment for free. now i just need the rack weights and bars and im good to go.

Coke
10-05-2005, 05:27 AM
Looks like things are moving in your favor with the new bench, even the shoulder is starting to clear up...great effort.

Matt04
10-05-2005, 08:56 PM
Thanks CoCoa, yeah the shoulder is alot better. but i was surprised that even after 1.5 weeks of being off it that it still isnt close to even 80%.

lilmase1153
10-06-2005, 03:09 AM
Be careful matt, make sure you do some RC work inbetween delt sessions to strengthen it up.. oh and grats on getting your bench, now get some weights and become a mass monster..

Patz
10-06-2005, 10:18 AM
Aha! I've found your journal!

I went looking for it one day, found it, and then got sidetracked..lol.

I see some good strength for your weight, man..excellent...

I think I need some RC work as well :( I've got a pain that won't go away..

TTT
10-06-2005, 03:37 PM
Christ, are those DB presses listed as the total weight, or each dumbell? I hope they're the total weight... :)
Nice work, Matt. Good luck with the shoulder. I injured mine a bit about 10 months ago, but I just let it rest completely for about a week and it was fine. I think staying away from weights is the best thing for it, but that's just me.

Matt04
10-06-2005, 07:09 PM
Mase: yeah, i am gonna go have a look on the net to find some good rotator cuff strengthing exercises. i really hate reoccuring injuries. and thanks man, i think ive got enough money to get the rack now.

mrelwooddowd: thanks man, yeah injuries are a pain in the ass.

TTT: Thanks dude, yeah ive been off it for like 2 weeks but it hasnt gone away completly. it has gotten alot better than it was but not 100%. and yeah its each DB but its not KG its LB :( . i change it cause not many people use or like the metric system we have here lol.

Stackattack
10-07-2005, 02:09 AM
DB Presses are looking good matt. Just watch that shoulder.

Matt04
10-31-2005, 02:03 AM
New journal due to getting all new stuff and that.


http://www.wannabebigforums.com/showthread.php?p=1219170#post1219170