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fixationdarknes
04-05-2005, 10:49 PM
I decided to create a journal because it's the cool thing nowadays. Everyone has one! No, really, the reason I am starting one is because I think it'll help motivate me and it's a nice organized way to keep logs of my sessions. Thanks to everyone at WBB who's helped me and thanks for making WBB such a great place.

Current Stats:
Age: 15, 4.5 months
Height: 5'6"
Weight: 150
BF%: about 15

Goal by mid-summer: 155 lbs

Goal by the end of this year: 165 lbs <-- Do you guys think that's a reasonable goal? I wanna bulk up and my primary goal is to gain strength. I don't care about gaining a little fat. I know it comes with the territory.

Current routine:
Monday- Chest
Tuesday- Back/Light Cardio
Wednesday- Rest
Thursday- Cardio
Friday- Shoulders/Arms
Saturday- Legs
Sunday- Rest

So, I guess I'll go ahead and fill in my last 2 sessions (Monday and Tuesday).

fixationdarknes
04-05-2005, 10:50 PM
Monday 4 April 2005
~Chest~

Jump Rope: 5 minutes (moderate speed)

*Flat BB Bench Press
Warmup
-20 x 10
-40 x 10
-60 x 10
Work
-80 x 5
-80 x 5
-80 x 5
-80 x 5
-80 x 5

*DB Chest Fly
Work
-20s x 10
-20s x 10

*Incline DB Bench Press
Work
-30s x 10
-30s x 20

Feelings: My workout felt successful for the most part, although I plan to do better warmup sets for Flat BB Bench Press next time. Also, I plan on doing Incline DB Bench Press before DB Chest Fly next time. Also, I felt too tired after the 5 minutes of jump rope and my legs/feet hurt. So, I plan to do about 2 minutes of it next time and slowly build my way up so that itís not so intense.

Weight Increments for next week:
Flat BP- 5 lb increase
Incline DB Press- 5 lb increase
DB Fly- same

fixationdarknes
04-05-2005, 10:50 PM
Tuesday 5 April 2005
~Back~

Jump Rope: 2 minutes (moderate speed)

*Active Recovery: Pushups for Chest
-BW x 10
-BW x 10
-BW x 10

*Deadlift
Warmup
-45 x 20
-65 x 4
-95 x 3
-115 x 2
Work
-120 x 20

*Chinups
Work
-BW x 5
-BW x 5

*BB Rows
Work
-70 x 10
-70 x 10

*Shrugs
Work
-70 x 15
-70 x 30

*Static Hold: Pullup bar
-held on for maybe a minute then fell off

Feelings: First of all, the jump rope was a lot better. I did it for 2 minutes instead of 5 and it felt a bit better although my legs were still pretty tired after doing it. Also, I tried the 20-rep Deads and they were great. I can see what some of you guys meant though when you will probably lose form. I think my form was a little bit looser on the second half of the set but I think my form was still pretty solid overall. I wasnít happy with my warmup sets though. I need a power rack so that I can load the weights on that and pull it off of the rack instead of struggling to put the weights on the BB on the floor. It sucks and it takes up time and made me sweat a lot and made my back sort of tired trying to bend over and load all the weights from the floor. The chinups felt good, I tried for a 6th rep on the second set but failed it. The rows felt pretty good. The shrugs were a bit light. Also, I tried doing a static hold with the pullup bar and it felt pretty good. I might try it again on Friday (my next lifting day).

Weight Increments for next week:
Deads- 5 lb increase
Chins- same
Rows- same
Shrugs- 5 lb increase

TTT
04-06-2005, 04:09 AM
Good to see you've started a journal. Good luck with the goals! I think you can probably put 15lbs on in a year....

Do you find any difference when you do active recovery exercises? I've never tried them.

Stackattack
04-06-2005, 05:36 AM
20 rep deadlifts eh. They must have taken it out of you.
Good luck with your goals.

fixationdarknes
04-06-2005, 06:36 AM
Thanks for the support guys.

TTT- Yes, when I do Active Recovery exercises (mainly pushups) my chest doesn't stay sore for as long. I think the soreness usually goes away a day faster. Or maybe less, but I know it does help.

Stackattack- Yeah, I've been experimenting with those 20-rep Deads. I had to sit down and rest for like 5 minutes before I could even think about doing my next sets of other exercises. I'm not sure if I'm going to keep doing them though. I'll try it again next week and see how it goes.

fixationdarknes
04-08-2005, 10:31 PM
Friday 8 April 2005
~Delts/Arms~

Jump Rope: 2 minutes (moderate speed)

*Standing OH BB Press
Warmup
-20 x 4
-30 x 3
-40 x 3
-55 x 2
Work
-55 x 5
-55 x 5
-55 x 5
-55 x 5
-55 x 5

*DB Lateral Raises
Work
-10s x 10
-10s x 10

*Bent-over DB Lateral Raises
Work
-5s x 10
-5s x 20

*CG Flat BB Bench Press
Work
-60 x 10
-60 x 20

*Standing DB French Press
Work
-15s x 8
-15s x 7

*Standing DB Bicep Curl
Work
-25s x 10
-25s x 6

*Standing DB Hammer Curl
Work
-20s x 8
-20s x 6

Feelings: Overall, I wasn't very pleased at all. =/ But it had its moments. I messed up doing my Standing OH BB Press warmup. I meant to warmup with slightly different weight and stuff. Also, with the 5x5 style doing the OH Press, I made a mistake. I started with too much weight because this is only Week 1 and it was already hard. I'll see how I progress next week. Both DB Laterals were great, and dang those exercises are harder than they looked. I didn't use enough weight with the CG Bench Press because I did 20 reps in my last set. And I overestimated my French Press strength because I wanted to do 2 sets of 10 but only got 8,7. I also overestimated my strength of both of my bicep exercises. I wanted to do 2 sets of 10 for both of them but it got really tiring so I didn't complete most of my sets. I'll probably have to lower the weight next week, same with French Press.

Weight Increments for next week:
OH Press- 5 lb increase
DB Lat. Raise- same
Bent DB Lat. Raise- same
CG Bench Press- 5 lb increase
French Press- 5 lb decrease :(
Bicep Curls- 5 lb decrease :(
Hammer Curls- 5 lb decrease :(

Matt04
04-08-2005, 10:54 PM
Hey nice to see that uve started a journal, ive just started one and i find it a great way to motivate me these days.

yeah i reckon u could easyly gain 15lb this year, good luck.

fixationdarknes
04-09-2005, 12:02 AM
Thanks Matt. I'm goin' for it!

dissipate
04-09-2005, 07:11 AM
glad to see you've started a journal fixation! :) nice start! don't worry too much about the delt/arm workout.. everyone has good and not so good days. persevere and you will improve!

fixationdarknes
04-09-2005, 10:45 AM
Thanks man, I'll keep that in mind!

fixationdarknes
04-09-2005, 08:51 PM
(Btw, I forgot to mention that I weight about 148 right now because I lost 5 pounds 2 weeks ago due to not eating enough over Spring Break and I am slowly regaining it back now. But I'm almost back up to 150! And I'm planning to go above and beyond...)

Saturday 9 April 2005
~Legs~

*Didn't do jump rope because my legs always get tired after it so I didn't wanna tire out my legs before my leg workout, heh.

*ATF Squats
Warmup
-20 x 20
-20 x 10
-50 x 4
-75 x 3
-90 x 2
-95 x 1
Work
-100 x 20

*One-legged Calf Raises
Work (Left leg)
-BW x 12
-BW x 12
Work (Right leg)
-BW x 12
-BW x 12

*Stiff-legged Deadlifts
Work
-140 x 8
-140 x 20

*DB Lunges
Work
-25s x 8
-25s x 12

Overall feelings: I was very happy with my workout. My 20-rep ATF Squats were pretty tough, but I managed to pull it off without TOTALLY killing myself. The calf raises were awesome. The SLDL's were awesome too, but I didn't use enough weight. My target was 2 sets of 8, but I ended up doing 20 reps on my last set, so it wasn't really that hard. The lunges were great, really owned the butt lol.

Weight increments for next week:
ATF Squats- 5 lb increase
Calf Raises- I'll just go for a few more reps on the second sets; same weight (BW)
SLDL- 10 lb increase
Lunges- 5 lb increase on each dumbbell

TTT
04-09-2005, 09:25 PM
Things are looking good. I wouldn't worry too much about not hitting your rep targets, sometimes it's good just to get in there and lift heavy/light for more/less reps. Keeps it interesting :)

fixationdarknes
04-09-2005, 09:32 PM
Things are looking good. I wouldn't worry too much about not hitting your rep targets, sometimes it's good just to get in there and lift heavy/light for more/less reps. Keeps it interesting :)

Well, I DID hit my rep target but I started off a little bit light. That's what I was saying, I guess I was a bit stronger than I thought. Thanks for the encouragement bro.

METALASIAN
04-09-2005, 09:49 PM
Nice journal & workouts... I take it by your name and title that you like Soilwork and Killswitch?

Patz
04-09-2005, 10:30 PM
Nice to see you have a journal, although Bodybuilding and Fitness will be losing a lot of posts when you ask all your questions on here..lol.

The workouts look good, and really the only thing I would critique is that you seem to do too much warming up for bench. You're warming up 30 reps, and the last ten are within 20lbs of your working sets, which are within 40 pounds of your 1RM I think?

If my 1RM was 120, and working sets in the 80 range, I would warm up with the 20 for 10-15 reps, and maybe 3-4 reps with 50lbs. Then, I'd go for my working sets. I can't see how you aren't tiring yourself out with all those warmup reps, which will hinder your gains on the heavier stuff.

fixationdarknes
04-10-2005, 01:12 AM
Metalasian: Thanks. And yes Killswitch and Soilwork are awesome. Two of my favorite bands ever.

Mrelwooddowd: Haha, I'll try to keep posting over there. And yeah, I actually messed up with my warmups for my bench that one day. I'll do what you said with warming up 20 x 10-15, then I'll go in for some lower rep warmups to prepare my CNS.

Btw, my 1RM for Flat BB Bench Press is 130 I think. I'm doing a 5x5 routine, which is meant to start fairly easy...and add 5 lbs each week until I can't do it anymore. I may have gone to light with 80 lbs during my first week (maybe should've started around 85 or 90), but I know it will eventually build up.

Patz
04-10-2005, 03:28 PM
I remember that you said you're looking more for strength than mass..

Hockey66
04-10-2005, 04:23 PM
With a good bulking diet and hard work I think you could be 165 by mid-summer, thats just about a pound a week.

fixationdarknes
04-10-2005, 06:01 PM
mrelwooddowd- I am looking for more strength than mass. What are you referring to?

Hockey- I never expected such fast results. I'm trying to keep semi-clean though, so I doubt I'll gain that much weight in a few months.

Patz
04-10-2005, 07:51 PM
mrelwooddowd- I am looking for more strength than mass. What are you referring to?

Nothing in particular..I was only posting in an off-the-wall way that I recognized your routine for what it is.

fixationdarknes
04-10-2005, 10:24 PM
Nothing in particular..I was only posting in an off-the-wall way that I recognized your routine for what it is.

Oh. Well, is there anything in my routine that you think I should change for my goal of strength? I know my reps are a bit high right now, but I'm just testing some things out.

Patz
04-10-2005, 11:33 PM
Oh. Well, is there anything in my routine that you think I should change for my goal of strength? I know my reps are a bit high right now, but I'm just testing some things out.

Not particularly. I think that if I was training for strength, I'd try to do as many reps with a weght that was close to my 1RM.

For example..my flat bench dumbell 1RM is probably 80lbs..

I'd train for as may reps with 70's as I could get after a decent warmup. Now I know for a fact that I can only do 7 reps with 70's, so I would probably warm up with 15 reps of 20's, or maybe the olympic bar. Then I'd do 8 reps with the 40's to get the feel of decent dumbell poundage. I might then do 2-3 reps with 60's to feel something heavy, and then I'd do all i could with 70's. Then I'd take a 2-3 minute rest and do 70's again, and again until I was spent.

Once I got to a point where I could rep 70's 15 times in one set, no matter which set that was, then I'd move up the weight to 75's and work toward 15 reps. I would also increase the warmup weights to match the working weight.

But that's just me..I need some sort of benchmark to tell me when to move up, and training for strength, I'd want it to be higher reps like 15.

fixationdarknes
04-11-2005, 08:21 AM
Thanks for the advice. :)

PizDoff
04-11-2005, 02:00 PM
Ah a journal, best of luck.
Plans for MA anytime soon?

fixationdarknes
04-11-2005, 04:52 PM
Thanks. MA = Martial Arts?

fixationdarknes
04-11-2005, 07:06 PM
Monday 11 April 2005
~Chest~

*No jump rope today...dunno if I'm going to do it anymore before my lifting sessions. I seem to be doing just fine without it.

*Flat BB Bench Press
Warmup
-20 x 20
-40 x 4
-65 x 3
-75 x 2
-80 x 1
Work
-85 x 5
-85 x 5
-85 x 5
-85 x 5
-85 x 5

*Incline DB Bench Press
Work
-35s x 8
-35s x 16

*Flat DB Chest Fly
Work
20s x 8
20s x 20

Overall Feelings: Very happy with my session today...except that I was planning to add in some ab work on my chest days, and I forgot to do them. Oh, well. I'll make a note to hit abs next week. My BB Bench was very easy, as that's how it should be because this is only my second week of 5x5 for my chest. I know it'll toughen up during the next 3-4 weeks and keep getting tougher. The DB Press was sweet, I did more than I thought I would do. And the DB Flies were sweet, as I improved a lot since the week before.

Weight Increments for next week:
BB Bench- 5 lb increase
DB Press- 5 lb increase
DB Fly- 5 lb increase

**Note: Don't forget to work abs next week!**

Nito
04-11-2005, 08:39 PM
nice fixation! you improved on bench w00t w00t

Hockey66
04-11-2005, 08:45 PM
Nice work, very consistent benching.

fixationdarknes
04-11-2005, 09:01 PM
Thanks guys. I'm trying my best to make gains!

Patz
04-11-2005, 11:13 PM
crap..all that typing i did and i forgot that you're doing a 5x5 routine..oh well..

fixationdarknes
04-12-2005, 05:00 PM
crap..all that typing i did and i forgot that you're doing a 5x5 routine..oh well..

Heh, well thanks for the advice anyway because I won't be doing 5x5 forever. In the future, I'll try new stuff and I can apply some of what you said to my workout.

Patz
04-12-2005, 07:12 PM
The warmup did look better this time, though.

fixationdarknes
04-12-2005, 07:45 PM
Yeah, it felt better hehe. I agree that I did get a bit tired out from last week's warmup.

PizDoff
04-12-2005, 07:54 PM
MA referrring to Martial arts yes :)


does anyone think that is a lot of warmup sets?

fixationdarknes
04-12-2005, 07:56 PM
Tuesday 12 April 2005
~Back~

*Deadlift
Warmup
-40 x 20
-65 x 4
-95 x 3
-115 x 2
-120 x 1
Work
-125 x 20

*Chinups
Work
-BW x 5
-BW x 6 <-- Yesss! Got one more rep than last week! :evillaugh

*BB Rows
Work
-70 x 8
-70 x 12

*BB Shrugs
Work
-80 x 12
-80 x 20

Overall Feelings: I was extremely happy with my lifting session today! I once again did 20-rep Deads and with 5 lbs more. It felt great. I'm so happy with my 1 extra rep with my chinups. The week before, I had done 2 sets of 5 and failed on the 6th rep of the second set. But I completed that rep today! :cool: The rows were okay, but I didn't feel like I was doing the exercise entirely correct so I looked on ExRx and found that I was doing it wrong. So, I guess I'll keep the same weight for next time (70 lbs.) and try to do it correctly. The shrugs went without complaining.

Intensity Increments for next week:
Deads- 5 lb increase
Chinups- same weight, I'll attempt 2 sets of 6
Rows- same weight, experiment with correct way of doing the exercise
Shrugs- 5 lb increase

fixationdarknes
04-12-2005, 08:01 PM
MA referrring to Martial arts yes :)


does anyone think that is a lot of warmup sets?

Well, I've been reading some of Bruce Lee's books right now trying to learn some basic form and techniques, but nothing serious. Perhaps I'll finally look into getting into a school around here because I know I can never learn from a book what I can from a school and proper instructor.

For warmups, are you referring to my leg session? I actually did 1 too many warmup sets. I meant to do 5, but accidentally threw in the second warmup set (20 x 10) when I shouldn't have. But normally I do about 5 warmup sets. 1 of them is a higherrep one (15-20 reps) to increase blood flow and the next 4 (4 reps and lower) are to gradually prepare my CNS for heavier weight.

Should I have less warmup sets?

Hockey66
04-12-2005, 08:12 PM
20 rep deadlifts, my back screams just thinking about that. How do you like them?

fixationdarknes
04-12-2005, 08:20 PM
I'm not sure yet. Well, I know I like them, but I'm not sure if I'd be better off just sticking to a few sets of 5-6 reps or something. Btw, my main goal is strength and I've heard that some people pack on massive strength doing 20-rep sets. Do you think that if lower the reps and do more sets I'll achieve more strength?

Hockey66
04-12-2005, 08:43 PM
I've seen great results with low reps, but I can't really compare the two because I've never tried 20-rep sets. Once I hit a squat plateau I think I may try some 20-rep squats and let you know how it goes.

Patz
04-12-2005, 08:44 PM
I always wonder how a 15 year-old kid is up at all hours (not that it's incredibly late, but sometimes you are up LATE it seems), and then I realized that you're 3 hours behind me..lol.

Patz
04-12-2005, 08:44 PM
If I did 20 reps with anything over about 185, I'd probably die. For real..lol.

fixationdarknes
04-12-2005, 08:50 PM
Hockey- I love 20 rep Squats, but I'm sort of questioning 20 rep Deads. Do you think the two (besides Deads being harder to keep form) would be any different doing 20 rep Deads? Some people have said just to stick with lower reps, while others have told me to go for it but be careful.

mrelwooddowd- Heh, well I usually post on WBB until I go to bed (10 pm on week nights; 12 pm on weekends) and then I'll post at school (7:30 am) and again when I come home from school (3:30 pm) and spread out from there until I go to bed. So, I'll be posting pretty much all day. Remember that one day when the WBB forums went down?...I pretty much died that day lol.

Hockey66
04-12-2005, 09:01 PM
I always wonder how a 15 year-old kid is up at all hours (not that it's incredibly late, but sometimes you are up LATE it seems), and then I realized that you're 3 hours behind me..lol.

Yeah I live in BC, so if it says I posted at 2 its only 11 here. Though I am a night owl.

fixationdarknes
04-12-2005, 09:18 PM
Yeah I live in BC, so if it says I posted at 2 its only 11 here. Though I am a night owl.

Oh. I guess wood wasn't talking to me lol.

Patz
04-12-2005, 09:21 PM
Oh. I guess wood wasn't talking to me lol.

No, I WAS talking to you, actually..lol.

fixationdarknes
04-12-2005, 09:22 PM
No, I WAS talking to you, actually..lol.

Oh...lol. Well, it was kind of hard to tell because both Hockey and I are 15 years old.

Patz
04-12-2005, 09:22 PM
either way..you both are up as late as me, and all that says is that i stay up WAY too late..I'm basically East coast.

fixationdarknes
04-12-2005, 09:42 PM
Hehe, I reckon I should strive to go to bed at least 1 hour earlier than I normally do. I usually go to bed at 10 pm and wake up at 5 am (7 hours of sleep, which is decent, but I want at least 8, which is the recommended amount). I'm gonna try to get to bed by 9 pm (crap...that's in like 20 minutes!) each night for a full 8 hours of sleep.

Hockey66
04-12-2005, 09:54 PM
Why do you wake at 5am? I could NEVER to that every morning, 5am practices twice a week were rough enough. My parents have a hard enough time dragging me out of bed at 7:30.

fixationdarknes
04-12-2005, 10:03 PM
Hehe, well since I'm Mormon, I go to seminary (a scripture-studying class that precedes high school every morning). It's tough waking up at 5 every morning! It really is!...but I somehow manage to do it because my mom literally beats me and drags me out of bed lol. I'm always so dead tired...my face looks like this every morning--> (-_-)

Canadian Crippler
04-12-2005, 10:21 PM
If you're a whitewashed asian it should look like that 24 hours a day. Just look at Zearoth. ;)

fixationdarknes
04-12-2005, 10:50 PM
Haha, well I'm half white so my eyes aren't exactly like lines, but my friend who's korean has pretty small eyes. Zearoth is asian? Ah!!!

fixationdarknes
04-13-2005, 08:03 PM
Wednesday 13 April 2005
~Active Recovery for Back from day before~

Deadlift
-40 x 10
-40 x 10
-40 x 10

It felt pretty nice and easy. I have a question, are Active Recovery sets supposed to feel really easy or somewhere inbetween: medium? Or are they basically supposed to feel like warmup sets? I might try doing Active Recovery Deadlifting with 45 or 50 lbs next week. Because it felt really easy. I did feel my lower back kick in a little bit (lightly), but I'm not sure how hard it's supposed to be.

Hockey66
04-13-2005, 08:43 PM
I might start trying that active recovery business. How do you like it? Does it amke a noticable difference in gains?

fixationdarknes
04-13-2005, 09:49 PM
Hm...well the main reason I like it is because it helps my muscles to recover faster and that's good because I don't want my legs to still be sore from Saturday when I DL on Tuesday...and I don't want my delts/tris to be sore from Friday when I bench on Monday.

Yeah, I like them so far. I think it does make a difference in how well my muscles recover. And even if the difference isn't large, it could only help.

Canadian Crippler
04-13-2005, 10:25 PM
I deadlift 2 days after I squat. This is gonna suck!

fixationdarknes
04-13-2005, 10:27 PM
I deadlift 2 days after I squat. This is gonna suck!

?

Canadian Crippler
04-13-2005, 10:30 PM
?I deadlift 2 days after I squat. This is gonna suck!

Hockey66
04-13-2005, 10:36 PM
I deadlift 2 days after I squat. This is gonna suck!
?

fixationdarknes
04-14-2005, 06:49 PM
I deadlift 2 days after I squat. This is gonna suck!

?

Nito
04-14-2005, 07:27 PM
lol i dont see y this concept is hard to grasp. He deadlifts 2 days after he squats.

Canadian Crippler
04-14-2005, 09:17 PM
And it's gonna suck!

Hockey66
04-15-2005, 01:24 AM
lol i dont see y this concept is hard to grasp. He deadlifts 2 days after he squats.

Yes, I understood, I was just messing with him. Sarcasm is so hard to get across on the internet.

dissipate
04-15-2005, 07:22 AM
If you're a whitewashed asian it should look like that 24 hours a day.

fyi i'm asian and i look like o_o :D

fixationdarknes
04-15-2005, 09:30 AM
fyi i'm asian and i look like o_o :D

Well, what asian are you? I think Koreans have the most (-.-) faces.

Hey, I've got a question for everyone. On my delt/arm day, should I do triceps before doing BB OH Press or should I do triceps afterwards? The reason being that I don't want my triceps to get tired from OH Pressing.

dissipate
04-15-2005, 10:21 AM
chinese :) you?

EDIT: and about the delt/triceps thing, the first exercise usually gets the most strength put into it so maybe decide which you want to go into fresh. or maybe try switching the order for a few weeks and seeing how you like it. i usually do OH presses before triceps.

fixationdarknes
04-15-2005, 10:33 PM
Alright thanks. Perhaps I'll just do OH Press first again. I'm about to go hit the weights! Wish me luck.

Zearoth
04-15-2005, 10:41 PM
Do your shoulders first. They're a larger muscle and whne you're doing OH presses, you're using your tris as well. Your tris may be weaker after doing some isolation afterwards but its the best way to go IMO.

BTW, I am Korean. :D

Patz
04-16-2005, 08:30 PM
I do legs and shoulders on the same day, and, since I don't have a squat rack I do the squats first. I only do 135 for safety reasons, and I need all my shoulder strength just to get the bar over my head, and safely down on my tri's. Then I have to get it back off and over my head after the set. Workout partner helps out, so it goes fairly smooth. Anyway, I'm barbell shoulder pressing 120 at the moment, so I'm sure I'm losing a good bit of my working strength before I get to those. I can't wait for the rack.

fixationdarknes
04-17-2005, 11:25 AM
Sorry, I've been really busy the last couple of days. Also, I still don't eat enough (I'm still 148).

So, I'll post my last two workouts.

Friday 15 April 2005
~Delts/Arms~

*Standing BB OH Press
Warmup
-20 x 10
-30 x 4
-45 x 3
-50 x 2
-55 x 1
Work
-60 x 5
-60 x 5
-60 x 5
-60 x 5
-60 x 5

*DB Lateral Raise
Work
-10s x 8
-10s x 12

*Bent-over DB Lateral Raise
Work
-5s x 8
-5s x 20

*CG Bench Press
Work
-70 x 8
-70 x 20

*Standing DB Extensions
Work
-15s x 8
-15s x 7

*Bicep Curls
-20s x 10
-20s x 12

*Hammer Curls
-15s x 10
-15s x 12

Overall Feelings: I was very happy with this workout except for those dang extensions (I thought I could use 15s so I didn't stick to what I said the week before of dropping 5 lbs and I ended up doing the same reps and stuff). The OH Press was good, except that for 5x5 I started way too heavy. This was the second week of 5x5 for OH Press, and it was so hard. I don't think I could've done another rep after that last set (should I switch to 5x3 now?). The DB Lat. Raise was sweet, and so was the Bent-over DB Lat Raise. The CG Bench was a little bit too light once again. The Curls were great. I dropped the weight from last week and I busted out those reps.

Increments for next week:
OH Press- I'm thinking of adding 5 lbs and switching to 5x3 style.
DB Lat. Raise- I'm going for some more reps and once that happens, I'll add 5 lbs to each DB.
Bent over Lat. Raise- add 5 lbs to each DB
CG Bench- add 10 lbs
DB Extensions- 5 lb decrease
Bicep Curls- same weight, more reps
Hammer Curls- same weight, more reps

fixationdarknes
04-17-2005, 11:36 AM
Saturday 16 April 2005
~Legs~

*Active Recovery for Delts/Arms:
I didn't need to actually go into the garage and lift the barbell and stuff, because I went to a Pride Week service project and had to lift lots of stuff (not heavy, but there was a lot to lift) so I felt it was a great Active Recovery session in itself.

*ATF Squats
Warmup
-20 x 10
-55 x 4
-80 x 3
-100 x 2
-105 x 1
Work
-110 x 20

*Standing one-legged Calf Raises
Left Leg
-BW x 12
-BW x 13
Right Leg
-BW x 12
-BW x 13

*SLDL
Work
150 x 10
150 x 15

*DB Lunges
Work
30s x 10
30s x 20

Overall Feelings: I now know the feeling of pain! And this was a very great workout! Very happy! Instead of adding 5 lbs to the ATF Squats like i said I would last week, I decided to add 10 lbs because I'm cool like that. And I ended up owning it. :) Calf Raises, I did 1 more rep at the end of the second sets, so I'm happy. I'm thinking I should start doing knees-bent calf raises now because from what I've heard they work a different part of the calves that are just as important. The SLDLs were great, but again I think I could have done more. The Lunges...oh crap! They owned me. I was planning on doing 2 sets of 10 with 30 lb DBs...and on my second set, once I hit 10, I was thinking of just pushing myself to 15. By the time I hit 15, I wanted to push myself to 20. And I did, but I got owned! I felt like I had just run a mile VERY QUICKLY. I was sweating so much, breathing so hard, and I could barely walk.

Increments for next week:
ATF Squats- I'm going for big, 10 lb increase.
Calf Raises- going for 2 sets of 13 for each leg
SLDL- 10 lb increase
Lunges- 5 lb increase for each DB

Patz
04-17-2005, 11:44 AM
Great workout..

Question: If you haven't bought a rack yet, then how do you do squats? You know how I do mine.

fixationdarknes
04-17-2005, 06:03 PM
Well, the way I do it now won't last for long because as I keep adding on more pounds it will get harder and harder to lift off. I put the BB on my bench as if I was about to lay down and start Benching. I go and sit on the other side of the bench (where the head normally is when doing Bench Press) and I get myself under the BB. Then I just stand up with the BB resting on my traps/rear delts and I start squatting. Then when I'm done with the set I'll just sit back down and place the BB back onto the bench. I know it's probably not the best way to do it right now, but it's all I've got because I still don't know where to go to get a rack.

Patz
04-17-2005, 10:06 PM
Well, the way I do it now won't last for long because as I keep adding on more pounds it will get harder and harder to lift off. I put the BB on my bench as if I was about to lay down and start Benching. I go and sit on the other side of the bench (where the head normally is when doing Bench Press) and I get myself under the BB. Then I just stand up with the BB resting on my traps/rear delts and I start squatting. Then when I'm done with the set I'll just sit back down and place the BB back onto the bench. I know it's probably not the best way to do it right now, but it's all I've got because I still don't know where to go to get a rack.

that works for now..i don't even have THAT kind of bench..just a lowly adjustable dumbell bench..lol

fixationdarknes
04-17-2005, 10:40 PM
Mrel, so your bench doesn't have the two holder things sticking out on each side? And how long do you think I'll last doing it this way? I know I probably won't be squatting 200+ lbs with that little bench.

fixationdarknes
04-17-2005, 10:42 PM
Sunday 17 April 2005
~Active Recovery: Legs~

ATF Squats
-BW x 10
-BW x 10
-BW x 10

It was fine.

Patz
04-17-2005, 10:47 PM
Mrel, so your bench doesn't have the two holder things sticking out on each side? And how long do you think I'll last doing it this way? I know I probably won't be squatting 200+ lbs with that little bench.

Wal-Mart apparently doesn't carry the one I bought there anymore, but it basically looks like this one. Now picture all 239lbs of me, with 225lbs on a barbell handed to me(we were messing around with it), and tell me how much over the weight limit I was going....lol. It's held up well considering.

Oh, and don't look at Wal-Mart's squat racks..they only have a 200lb limit.

http://www.walmart.com/catalog/product.gsp?product_id=3377252&cat=49039&type=21&dept=101851&path=0%3A101851%3A101867%3A49039

We're also gonna buy a Parabody adjustabel bench to go under the new rack..it's like 240..VERY NICE.

Patz
04-17-2005, 10:49 PM
and as far as your situation..is it putting your back in a precarious situation? you DO have the money for what I guarantee is a VERY NICE rack. did you check out the store nearby?

fixationdarknes
04-17-2005, 10:51 PM
Oh wow. I wonder how it hasn't popped yet lol. I was lucky because my dad bought my bench from some guy for $40.00 along with 2 barbells, 2 adjustable dumbbells, and a couple hundred lbs. of weight. And don't worry I won't look at Walmart's Squat Racks lol. I'll make sure to get a sturdy one like you are.

fixationdarknes
04-17-2005, 10:53 PM
and as far as your situation..is it putting your back in a precarious situation? you DO have the money for what I guarantee is a VERY NICE rack. did you check out the store nearby?

It WOULD be putting my back in a bad situation if it was a lot of weight, but since I'm still not squatting that much, nothing happens to my back when I sit down and stand up with the BB on my back. It's actually mainly my traps just shrugging it up so I can stand up.

Patz
04-17-2005, 10:53 PM
Oh wow. I wonder how it hasn't popped yet lol. I was lucky because my dad bought my bench from some guy for $40.00 along with 2 barbells, 2 adjustable dumbbells, and a couple hundred lbs. of weight. And don't worry I won't look at Walmart's Squat Racks lol. I'll make sure to get a sturdy one like you are.

that was a great deal..

and good decision on the rack.

fixationdarknes
04-18-2005, 09:02 PM
Thanks, I'm so glad my dad found such a good deal. :)

Monday 18 April 2005
~Chest/Abs~

*Flat BB Bench Press
Warmup
-20 x 20
-45 x 4
-65 x 3
-80 x 2
-85 x 1
Work
-90 x 5
-90 x 5
-90 x 5
-90 x 5
-90 x 5

*Incline DB Bench Press
Work
-40s x 10
-40s x 10

*Flat DB Fly
Work
-25s x 10
-25s x 10

*Crunches
Work
-BW (+10-lb. plate held above head) x 10
-BW (+10-lb. plate held above head) x 10
-BW (+10-lb. plate held above head) x 10

*Leg Lifts
Work
-BW (+5-lb. DB held inbetween feet) x 8
-BW (+5-lb. DB held inbetween feet) x 8 <-- last 4 were assisted slightly (but I think the reason for the assistance was that my hip flexors were giving out)
-BW (+5-lb. DB held inbetween feet) x 8 <-- last 4 were assisted slightly (but I think the reason for the assistance was that my hip flexors were giving out)

Overall Feelings: :cool: :cool: :cool: This is by far one of the best workouts I've had since I've starting lifting weights this year. I really concentrated on form a lot, and tried hard to get all my sets completed. The BB Bench was good, getting progressively harder each week. The Incline DBs were awesome. I pushed myself so hard. Same with the Flies. The ab work was great too. It's the first time I've done ab work in a while (and the first time I've weighted my ab work too), so my abs will definitely experience quite a bit of DOMS.

Increments for next week:
BB Bench- 5 lb increase
Incline DB- same weight; target: 2 sets of 12
DB Flies- same weight; target: 2 sets of 12
Crunches- same weight; target: 3 sets of 12
Leg Lifts- same weight; target: 3 sets of 8 (w/ less assistance or no assistance at all)

Questions: While I was doing DB Flies, I noticed that right before I began the concentric phase of the exercises, I would flex my abs and use it as support kind of. Is this right? Are the abs used as stabilizers during Flies?

Patz
04-18-2005, 10:26 PM
that workout looked excelllent. the warmups were perfect imo. sets looked real nice as well.

as for the abs..YES..they stabilize on lots of things, and flyes are TOUGH after you've done a couple other chest movements. If you're using your abs to stabilize, it's not going to hurt the movement you're working on, so it's fine. something has to keep your back flat on the bench, right?

Chubrock
04-19-2005, 06:33 AM
Incline DBs lookin good bro, as do the flyes. I've found that doing flyes really put a lot of stress on my shoulders though.

fixationdarknes
04-19-2005, 08:30 AM
Thanks mrel and chubrock. Chubrock, I can feel the RCs working a little bit but I don't think I have it bad at all.

fixationdarknes
04-19-2005, 10:14 PM
Tuesday 19 April 2005
~Back~

*20-rep Breathing Deadlifts
Warmup
-40 x 15
-65 x 4
-100 x 3
-120 x 2
-130 x 1
Work
-135 x 20

*Close-grip Chinups
Work
-BW x 6 <-- did 5 last week. wuet.
-BW x 6

*Yates Row
Work
-70 x 12
-70 x 20

*Shrugs
-90 x 15
-90 x 20

*Static Hold: I held onto pullup bar until my fingers were pried open and fell to the ground.

Overall Feelings: Great session! I decided to move up 10 lbs. from last week instead of 5 lbs. Also, after each rep, I stand up and reset. It felt great. With my chinups, last week I did 5 reps then 6 reps (2 sets). But now this week I did 2 sets of 6. It was great. I tried the Yates Row for the first time today and I've never felt my middle-back/rhomboids get worked so hard before. I LOVE the Yates Row. My shrugs were sweet. But it seems like I can never get enough weight on them. I always end up doing 20 reps on my second set. But I figure it's good anyway since traps respond well to high reps. Also, I thought that since my forearms already get indirectly worked so much on back day, I would just finish destroying them with a heavy static hold. It was awesome.

Increments for next week:
Deads- 10 lb. increase--> 145 lbs.
Chinups- same weight; I'll go for 7 reps the second set.
Yates Row- 10 lb increase--> 80 lbs.
Shrugs- 10 lb increase--> 100 lbs.

Patz
04-19-2005, 11:03 PM
good workout..

so is this program something like 5x5 of the push movements, and 20 reps of the pulling and legs?

fixationdarknes
04-19-2005, 11:06 PM
Yeah, pretty much. I pretty much do 20 reps with the stuff that I think would work well with it. I just can't imagine myself doing 20 reps with bench press and bb oh press. And my bench needed some help, so I decided to do 5x5 with that anyway.

Matt04
04-20-2005, 01:27 AM
sessions look intense man, how do u pull up the next day with the 20 rep deads?

pinky8713
04-20-2005, 01:32 AM
I would hate 20 rep deads. My back would die. How the heck are you putting up with those lol

fixationdarknes
04-20-2005, 08:28 AM
Heh, I dunno. I find it to sort of work like squats. I like the 20-rep style. But in reality it's more like doing 20 sets of 1 rep deads because I set the BB down after each rep and I stand up and breathe a few times then reset and DLift again. But basically, I feel "dead" afterwards.

Coke
04-20-2005, 08:36 AM
You are doing some nice and consistent work, especially for being so young - keep it up!!

fixationdarknes
04-20-2005, 04:38 PM
Thanks for the support man. One day, I wanna be like some of the wannabebig-ers on these boards! :)

fixationdarknes
04-20-2005, 09:26 PM
Wednesday 20 April 2005
~Active Recovery: Back~

Deadlifts
-45 x 10
-45 x 10
-45 x 10

Yates Row
-20 x 10
-20 x 10
-20 x 10

No comment.

Canadian Crippler
04-20-2005, 10:36 PM
Such high reps seems kinda weird for strength training. You should probably mix it up a bit with lower reps or jsut stick to all lower reps if you are going for strength. (IMO)

fixationdarknes
04-20-2005, 11:44 PM
That's probably true. But on two of my days, I'm doing 5x5 style. Isn't it meant to use a bit higher reps (8-12) after the main 5x5 lift?

fixationdarknes
04-23-2005, 08:23 AM
Friday 22 April 2005
~Delts/Arms~

Gah...I was so tired last night and I fell asleep before I even hit the weights. This sucks. I feel crappy now.

I'll make sure to rock the legs today and not let anything get in the way! :ninja:

Patz
04-23-2005, 08:42 AM
If you need to sleep, you need to sleep. Let your body be your guide.

fixationdarknes
04-23-2005, 04:11 PM
Even if it gets in the way of weight training? I mean, today's Saturday and I could've just slept in longer if I needed to. :(

Patz
04-23-2005, 06:55 PM
if you feel tired...SLEEP. your body doesn't tell you to rest for no reason..

kids!

*shakes head*

no, seriously, you could be overtraining a bit, undereating a bit, etc. let your body be your guide..15 year-olds aren't pressed enough for time to let sleep interfere with lifting..lol actually, 25 year-olds aren't usually that pressed for time either.

fixationdarknes
04-23-2005, 08:13 PM
Alright man. I guess sleeping and resting is more important at my age to let my body fully grow and function. I'm gonna go hit those legs right now!

fixationdarknes
04-23-2005, 10:37 PM
Saturday 23 April 2005
~Legs~

*20-rep Breathing ATF Squats
Warmup
-BW x 20
-60 x 4
-90 x 4 <--Dang it. I meant to do 3, but I wasn't paying attention so I accidentally did 4. :(
-110 x 2
-115 x 1
Work
-120 x 20 <-- Holy crap! Pain!

*One-legged Standing Calf Raises (with feet on edge of stair step for extra ROM)
Work
-BW x 13
-BW x 13

*Seated Calf Raises (with feet on edge of wooden block for extra ROM)
Work
-40 x 20
-60 x 30 <-- Wayyy...too light for a seated calf raise.

*SLDL
Work
-160 x 10
-160 x 15

*DB Lunges
Work
-35s x 10
-35s x 15 <-- All the reps after rep # 8 were kind of sloppy because my forearms were really getting tired so I wanted to finish the set fast before my fingers were pried open.

Overall Feelings: The workout went pretty well except for the Seated Calf Raises (will explain in a sec) and the DB Lunges (already explained above). The ATF Squats were killer. I'm debating whether to move it up to 125 or 130 next week. It was harder than last week's Squats (120 lbs, and that was a 10 lb increase from the week before). The standing calf raises were sweet; I accomplished my target of 2 sets of 13. The seated calf raises were really awkward. I know I wasn't using enough weight, but I don't know how to get BB onto my legs. The SLDLs were pretty awesome, and I'm debating whether to move up 5 or 10 lbs next week. I think I might go with 10 though. :scratch: The lunges were killer. But my form was getting sloppy because my grip was feeling really dead. I felt like my forearms wouldn't be able to hold on a lot longer. And I want to be concentrating on the pain in my legs, not the pain in my forearms. Maybe I'm at the point where I need to start doing BB Lunges. I was planning on doing a heavy static hold on the pullup bar today but the Lunges killed my forearms so much that I didn't feel like doing it.

Increments for next week:
*ATF Squats- 5 or 10 lb increase (I'm thinking 5 because I don't want to not complete my set of 20; that would suck.)
*Standing Calf Raises- same weight; go for a 14th rep on my second set
*Seated Calf Raises- ??? A lot more is all I know. My calves didn't even feel tired. I could feel some workage in the calves but not like they were getting tired like I know they should've.
*SLDL- 5 or 10 lb increase (I'm thinking 10?)
*Lunges- Either 5 lb increase (making it 40 lb DBs) or switch to BB Lunges.

Questions:
~1. Should I switch to BB Lunges instead of DB Lunges because I don't think my forearms will be able to keep up with the constant heavier and heavier DBs in my hands each week? And being that I did 35s and would be doing 40s next week if I keep with the DBs, what weight would you recommend starting with for BB?

~2. How do you get the BB onto your legs when doing seated calf raises? I was pressing it up off the bench holder (while sitting on the bench) and setting it onto my legs. But there are 2 problems with this. One being that I doubt I am going to be able to press the same amount of weight that I can seated calf raise (not to mention being able to get it back onto the bench holder thingys). And two being that when I was bringing it down to my legs, I couldn't control the negative because the BB was a bit to heavy for my forearms to control so the weight slammed into my legs, and it kind of hurt.

Patz
04-23-2005, 10:52 PM
I'd wager that your knees are small enough that you could fit eachof them within the handle of its own dumbell for calf raises. To get the barbell up there, you'd hae to find a couple chairs or something higher than your knees while seated, and set the barbell on there. Then, scoot up between them, and put your knees in there. You just gotta get creative...did you see my ridiculous dumbell-benching chairs?

Patz
04-23-2005, 10:53 PM
as far as barbell lunges, do you have to get 70-80 pounds on your traps to do that?

oh..i guess you could do that the same way you set up for squats..

fixationdarknes
04-23-2005, 11:42 PM
To get the barbell up there, you'd hae to find a couple chairs or something higher than your knees while seated, and set the barbell on there. Then, scoot up between them, and put your knees in there.

Alright thanks. That sounds like it will probably work. :cool:

fixationdarknes
04-25-2005, 04:58 PM
Monday 25 April 2005

I've made a tough decision today. :( This week I am REALLY busy because of studying for my AP Exam so I decided to give up lifting for this week. It may even do me some good in the long run but whatever. So, since today should've been my chest day, I decided to do some dips at school so that when I get home from school I have more time to study.

*Flat BB Bench Press
Warmup
-45 x 10
-65 x 5
-75 x 4
-85 x 3
-95 x 2
-105 x 1

A quick warmup...then on to the dips.

*Dips
Work
-BW x 14 (almost had 15, but couldn't lock out :()

So there you go. What sucks is that I did exactly 14 dips about a month ago, and since then all of my chest and tricep lifts have gone up, but my dips are still about the same. Do I just have to keep doing dips to get better at dips?...even though my chest and triceps ARE stronger than before?

I'm off to studying...I'll check this journal later.

shansen008
04-25-2005, 06:50 PM
Do the BB lunges...try 95 lbs and see how you do.

fixationdarknes
04-25-2005, 07:45 PM
Do the BB lunges...try 95 lbs and see how you do.

So, you're saying that going from 35 or 40 lb. dumbbells to 95 lb. BB is a good transition?

Matt04
04-25-2005, 07:59 PM
u should probly stat to do weighted dips, weight them so u can only do like 6-10 reps.

then try and increase reps or weight each time.

fixationdarknes
04-25-2005, 08:16 PM
u should probly stat to do weighted dips, weight them so u can only do like 6-10 reps.

then try and increase reps or weight each time.

But I did dips fresh today. I know that if I did dips after benching, I wouldn't be able to do 14 reps. More like 6 to 8 reps. And if I do dips at the end of the workout, I'll only get 3 or 4.

Maybe next week when I begin again I should alternate Dips in with Incline DB Press every other week. What do you guys think of that? Yay or nay?

Patz
04-25-2005, 09:02 PM
is your dip form more tricep-centered, or chest-centered?

fixationdarknes
04-26-2005, 04:47 PM
is your dip form more tricep-centered, or chest-centered?

I bend knees and lean in so I guess it's both. I feel my chest working hard at the beginning of the concentric phase and I feel my triceps really working to lockout and push me to the top.

But, when I fail, it's because of my triceps giving out. They always feel so worked after 1 set of dips.

Canadian Crippler
04-26-2005, 05:29 PM
So, you're saying that going from 35 or 40 lb. dumbbells to 95 lb. BB is a good transition?If you have really good balance and your stabilizer muscles are in tact then I would say you would do the same on DB as BB (aka 45s = 90). But this probably isn't the case, so expect to do more on BB.

fixationdarknes
04-26-2005, 06:23 PM
Alright thanks for the advice.

Patz
04-28-2005, 11:00 PM
workouts????

Patz
04-28-2005, 11:00 PM
oh i forgot..finals

i dont let your journal fall into the doldrums, mang!

fixationdarknes
04-29-2005, 07:18 AM
oh i forgot..finals

i dont let your journal fall into the doldrums, mang!

Lol, who's mang?

Unholy
04-29-2005, 08:38 AM
Mang = man

fixationdarknes
05-04-2005, 04:43 PM
Wednesday 4 May 2005
~1RM Bench Day~

I don't think I'm ready to start lifting again (doing sessions), so I decided to 1RM Flat BB Bench Press today.

*Flat BB Bench Press
Warmup
-45 x 10
-60 x 3
-85 x 3
-100 x 1
-110 x 1
-120 x 1
-135 x 1
-140 x 1
-145 x 1
-150 x 1 <--1RM
-155 x 0 <--failed
-155 x 0 <-- I felt SO close to getting this one up, and really thought I might've made it, but my spotter (not knowing that I didn't want help yet) just ripped the bar from me and racked it. I wish he had given me more time to try. I felt like I was about to push my way out of the hole.
-155 x 1 <-- brought up with assistance from spotter after trying like hell to get it up

Okay, so I know I did probably way too many sets. But once I hit 135, I really was unsure how much more I could lift, so I just kept adding 5 pounds. They felt shakey, but I managed to keep pulling it off until 155 where I failed.

When I attempt for the second time 155, I did something I've never done before. I tried to get my adrenaline going by imagining that my family would die if I didn't lift the BB off of them. In my mind, they were getting crushed. And I was actually doing better than I had done the first time but that's when my spotter lifted up the BB for me. :(

Then I just had him assist me to get it up on my third attempt. I really thought I was going to max around 130-135 but I guess I proved myself wrong. I am happy at least to push more than my own weight for once in my life. I used to dream of the day I'd be able to push myself up.

Btw, I weighed myself this morning and I weigh 145. I'm not really on a bulk anymore. I'm just maintaining my weight and trying to gain strength. Once my strength gains plateau, perhaps I'll bulk up.

Patz
05-08-2005, 11:20 PM
nice pressing, MANG..

METALASIAN
05-11-2005, 05:41 PM
Hey. Good progress and stuff man. Keep it up.

Nito
06-02-2005, 01:15 PM
Where are you fixation?