PDA

View Full Version : Beginning A New Chapter



METALASIAN
04-26-2005, 12:35 PM
Hey, I decided to make a journal on this website since everyone is very helpful, and so I could keep track of my progress. Currently I am..

Age: 16
Height: 5'7" (Short)
Weight: 153 lbs.
BF: I'd say 15-18%

and very asian.

Today was Chest/Bi's/Tri's (Warmups not listed)

Flat BB Bench Press
125x6
130x5
135x4
140x4

DB Flyes
25x9
25x8
30x7

Incline DB Press
40x5
40x4
35x4


(Tricep) Dips
BWx6
BWx5
BWx4

Hammer Curls
30x8
30x9

Any advice would be helpful as I am still new to the game. Thanks. :)

METALASIAN
04-28-2005, 07:06 PM
Today was...

Back and Shoulders
Deadlifts
185x8
195x7
205x5
185x5

Bent Rows
115x6
95x6
95x10

Still experimenting with these and trying to figure out the form and what weight I am comfortable with.

Pullups
BWx7
BWx5
BWx4

I'm thinking I may need to use the Assissted Pullup Machine until I can hold out BWx8 on all 3 sets.

Arnold Presses supersetted w/ Lateral Raises
35x10 15x8
35x9 15x8
35x7 15x6

I got this idea from Built, as my shoulders are something I want to get nice, thick, and wide. I think I need to work on form for Lateral Raises. My right lateral delt seems to be taking it a lot more than my left, and its already slightly larger in size.

Face Pulls
I just BSed these and fooled around with the weight to see what would be comfortable. Form is a bit off as well.

Thoughts
It was a decent session. Still finding my comfort zone and form with the exercises. Any advice is welcome! I'm thinking about getting an mp3 player (possibly an Ipod) for my gym escapades... but I don't know jack about those.. any help would be appreciated. Oh, and does anyone have any good recipes for making Chicken Breasts more interesting? :drooling:

Matt04
04-28-2005, 07:46 PM
Hey man, congrats on the journal this will keep u motivated.

ur sessions are looking strong, as for the iPod i have one but i dont take it to the gym because i know alot of ppl there and i always find someone to talk to. but yeah its a good idea if ur bored and u want something to pump you up.

debussy
04-30-2005, 05:06 PM
good work my asian brother. :)

its good to see you starting early. are you doing sports? you should definitely be taking advantage of that in high school.

anyway, your workouts look good... stick with big compound movements and go heavy. you will see some sick gains since youre still young and have good recovery time.

btw, hows your routine look?

METALASIAN
05-01-2005, 05:11 PM
Thanks guys! :cool:

@ Debussy. No I am not currently doing any sports, next year I am thinking of taking up one, possibly track. Awesome to see more asians. :D As for my routine.. here goes

Day 1 (Sunday): Chest & Arms
Flat BB Bench Press x 4
Incline DB Press x 3
DB Flyes x 3
(Tricep) Dips x 3
Hammer Curls x 2

Day 2 (Tuesday): Legs & Abs
Squats x 4
SLDL x 3
Standing Calf Raise x 3
Hanging Leg Raise x 3
Ab Machine x 2

Day 3 (Thursday): Shoulders & Back
Deadlifts x 4
Bent Over BB Rows x 3
Pullups x 3
Arnold Press (supersetted w/ Lateral Raise) x 3
Face Pull x 2

If you haven't noticed, the workouts are generally a 4,3,3,3,2 scheme, with the 4 set exercise being the large compound movement of the day.

Today was...




Chest, Triceps, Biceps

Flat BB Bench
125x8
130x6
135x4
140x3

Incline DB Press
35x14
40x7
40x8

DB Flyes
20x11
25x9
25x8

(Tricep) Dips
BWx8
BWx7
BWx5

Seated Hammer Curl
30x8
30x4

Thoughts!
It was decent. My bench reps went down a little bit, but I've been doing a lot.. saw a show this weekend.. (Soilwork, Dark Tranquillity, Mnemic, Circle of Nero) Best time I've ever had, seeing my 2 of my favorite bands (Soilwork, and Dark Tranquillity, afterwards I went around back and got an autograph from Mikael of DT, definitely cool. Also, pics coming soon to a WBB journal near you. :thumbup:

debussy
05-01-2005, 05:26 PM
Sounds like a good show. Where did they play? Pics will be good too... I haven't been to a show in at least a couple years. Getting old :\

METALASIAN
05-01-2005, 05:29 PM
It was at the Jaxx in Springfield, VA. (I live in Richmond) I take it you like metal? or no? Haha, that's cool. Thanks for the comments. :cool:

METALASIAN
05-03-2005, 06:19 PM
Today was Legs/Abs. Session got cut short cause my ride had to do something. Crammed in all that I could; had to skip Leg Raises and SLDL's.


Squats (Nearly ATF)
175x7
185x6
185x5 (was drained by this point)
135x10

Seated Calf Raise
90x15
90x20
90x20

Ab Machine
50x20
60x17


Thoughts
Kinda crappy workout but oh well. Still getting used to Squats.. lord they are taxing. The reason why its not quite ATF so far is because I am short (5'7") and the safety bars at the squat racks at my gym aren't quite short enough, but I'm only maybe 2 or 3 inches away I suppose.
Might be exchanging direct hammy work for some other quad exercise, probably leg press; deads on back day are killing them already, I think any other work wouldn't be a good idea at this point.

Any feedback/comments/flames/whatever is welcome. :)

debussy
05-03-2005, 08:28 PM
Good workout. Your squat is not bad at all. Doing SLDL and deads all in one week is probably bad for strength gains. I'd do some close stance good mornings after your squats to work the hams. If you don't like good mornings, you can also do pull throughs, romanian deadlifts (less stress on back), ghr, 45* back raise, and list goes on. Hams are important, don't overlook them.

METALASIAN
05-05-2005, 06:38 PM
Went back to the gym today for back/shoulders...

Deadlifts
185x9 (+1r)
195x7
205x6 (+1r)
205x3

Last set was slow and concentrated on form. I realized that towards the end of the heavier sets my legs would lock out before my back was upright. I need to work on form. Also, DL's aren't hitting my traps or anything like poeple have mentioned... need to keep working on form..

BB Rows
115x10
115x8
105x9

Surprisingly, I think my Bi's are my weakest link in this exercise.. as I feel as if they are getting worked faster and harder than my back actually is, therefore limiting my actual back work. Need to do something about this.

Pullups
BWx4
BWx3
Neutral/Parallel Grip w/ 30 lbs. assistance x 6

****, I couldn't do these worth ****.

Arnold Press ss with Lateral Raise
40'sx11(+5w +1r)
40'sx5
35'sx7

15'sx10
15'sx8
15'sx8

Holy ****, something happened and my weight shot up on the first set. I was stoked. :D

Thoughts
Overall, a pretty decent workout. Happy about the Arnold Press weight increase though.

Didn't do any rear delt work as BB rows hit them pretty hard, thinking about throwing out Face Pulls and taking Hammer Curls from Chest/Arms day and putting them on back day. As you can see routine is still being tampered around with until I get something that works for me.

Need to work on form with deadlifts. I'm confused about what I should be doing at lockout... Oh well.

debussy
05-07-2005, 01:58 PM
Good workouts. I wouldnt worry about little exercises like face pulls. I messed around with them for a while and I didn't really find them useful. Stick with the deadlifts and BB rows for a huge back. The deadlift took me a long time to feel comfortable with. I'm still not completely comfortable with conventional style (missing leg drive)... but I feel comfortable with sumo. Maybe give sumo a try?

METALASIAN
05-07-2005, 03:48 PM
Hmm. I may give sumo a try.. however I'm mainly doing DL's as a lower back exercises, and isn't sumo style supposed to shift more of the work onto the legs?

debussy
05-07-2005, 05:01 PM
Not really sure where I feel the sumo's. I just know that I feel stronger that way and that's all that matters to me. If you want even greater development... do sumo AND conventional... you can't really go wrong that way. Doing the same exercise every week will leave you stale, so why not switch it up.

METALASIAN
05-08-2005, 11:03 AM
Decided to change it up a little bit and go with a push/legs/pull routine.. as my previous routine (by bodyparts) was almost completely push/legs/pull anyways

BB Bench Press
125x9 (+1r)
130x8 (+1r)
135x6 (+2r)
140x5 (+1r)

Hellz yeah.

DB Flyes
30'sx8 (+1r)
30'sx5
25'sx8

Incline DB Press
40'sx8
40'sx7
40'sx6

Arnold Press
40'sx6
35'sx5
30'sx8

Noticeably less shoulder strength here, obviously because of the shortened rest period between last workout and the move to the same day with chest. Not bad though, I guess.

(Tricep) Dips
BWx7
BWx5
BWx3 (Triceps completely dead)

Thoughts
Stoked about the great gains on BB Bench. Everything else was decent, yet still pretty good. Thinking about adding a set or 2 of CG Bench to end the session next time. Still working towards that Ipod. :cool:

METALASIAN
05-09-2005, 07:01 PM
Today, legs/abs

Squats
165x9 (I felt stupid, I accidentally forgot to load an extra 10 on one side; I was wondering why it felt so weird, haha)
185x8 (+2r)
195x6 (+10w)
195x4

Leg Press
1ppsx20
2ppsx10
2ppsx10

First time doing these, I like 'em. By the way, these are those 45 degree Leg Presses not the machine ones that right in front of you.

Leg Curls
70x6
60x5

First time doing these in a while as my gym took out the old machine and I had just realized there was a new one. Machine felt awkward and is probably a little too big for me but oh well. After a few reps I started getting sharp hip pains...

Seated Calf Raise
125x12
125x10

I could've done more, but the hip pains from Leg Curls come back.

Ab Machine
70x20 (+10w +3r)
80x10 (+10w)


Thoughts
Overall a kinda crappy session. Skipped a few sets cause of the hip pains. Sucks. However, was pretty pleased with the small increases on my Squat.

METALASIAN
05-12-2005, 06:35 PM
Pull (back)

Deadlift
185x10 (+1r)
195x8 (+1r)
205x6
215x5 (+10w)

Pullups
BWx7
BWx5
BWx3

Did these before BB Rows.

BB Rows
115x10
125x12 (+10w +2r)
125x7

Lateral Raise
20'sx9 (+5w)
20'sx8
20'sx7

DB Curls
30'sx5
25'sx8

Thoughts
Decent workout. Still sucking on the pullups.

METALASIAN
05-15-2005, 11:47 AM
Push

BB Bench
130x10 (+2r)
135x9 (+3r)
140x6 (+1r)
147.5x3 (haha accidentally left a 2.5 on one of the sides, 2nd time now)

Good gains.

DB Flyes
25'sx12 (+3r)
30'sx7
30'sx8

Incline DB Press
95x10 (Did this on BB (first time) cause some guy had been using the DB bench for forever)
40'sx10 (+2r)
45'sx4 (+5w)

(Tricep) Dips
BWx7
BWx4

Thoughts
Was good and bad. I was getting good gains at the beginning but towards the end I was dead. Skipped Arnold Press's cause of this.

METALASIAN
05-17-2005, 06:19 PM
Legs

Squats
185x8
195x6
195x5
185x6

Leg Press
2ppsx20 (+10r)
3ppsx10 (+w)

Thoughts
Today SUCKED. After a Squats and a few sets of Leg Press I didn't feel so hot... so I sat down.. after five minutes I proceded to walk up to the nearest trashcan and throw up all over the place. Ugh. Feel a lot better now though. Went to Bruster's for some ice cream after the incident. :cool:

Gutz981
05-19-2005, 02:22 PM
Looking real soild there...How often do you max..I love to max as often as I see I am ready keeps you good and well motivated...at any rate lookin good bro keep it up

METALASIAN
05-19-2005, 06:43 PM
Pull

Deadlifts
195x10 (+2r)
205x8 (+2r)
215x6 (+1r)
225x4(+10w)

Feels damn good to break 2 plates.

Pullups (OH/NU/UH)
BWx6
BWx5
BWx5

Suckage.

Bent Rows
115x13
125x10
125x7
115x8

I don't get this exercise.. I'm not feeling it at all in my back, I'm guessing something with my form.. I don't know but I'm pissed. I even lowered the weight this time to practice form but still nothing.From now its form form form for this.

Lateral Raise
20'sx10 (+1r)
20'sx5

Cable Curls
40x6
30x8
30x5

Thoughts
Deadlifts were great.. everything else sucked. End of story.

@ Gutz: Haven't maxed at all yet. I would love to max to see my numbers and where I am, however I'm just too damn lazy. Maybe I'll give it a try next week.. any pointers you'd like to make?

Gutz981
05-21-2005, 08:23 AM
Use chalk, plant your feet think of something that pisses you off and start pulling man...Oh and Don't use your arms to pull let them dangle use all back...But I did want to comment on your bentover rows I do those all the time and love them I feel great after everyset its a natural high that never gets old...anyway Keep your elbows tucked into your sides feel it way more good luck bro doin great

METALASIAN
05-22-2005, 04:26 PM
Push

BB Bench Press
135x10 (+1r)
140x7 (+1r)
145x4 (+5w)

Incline DB
40'sx11 (+1r)
45'sx5
45'sx4

Arnold Press
35'sx5
30'sx8
30'sx7

CG Bench
95x4
85x7
85x5

CG bench is pathetic, but it was my first time doing it. Plus tri's are usually absolutely murdered at this point of the workout

Thoughts
Didn't have that much time to work out so I made it quick. Skipped the DB Flyes this time. Overall, session wasn't the best but I guess it was alright for a day where I had to work for 5 hours and couldn't eat that much.

debussy
05-22-2005, 09:49 PM
Great workouts. I like to see the constant gains you are making. You'll be a monster in no time.

About the BB rows... don't worry too much about form. As long as you don't turn them into standing BB rows.... it's all good. Just pile on the weight and go heavy. All the greats have used this exercise and go heavy on it. Anyway, keep up the good work.

METALASIAN
05-23-2005, 10:32 AM
Gutz: Thanks for the advice man, I'll keep that in mind next time I'm going heavy. :)

Debussy Thanks bro, always good motivation and advice. You're a monster yourself, it'd be awhile till I got anywhere near your strength.

METALASIAN
05-24-2005, 07:08 PM
hell day (legs)

Squats
185x10 (+2r)
195x7 (+1r)
205x4 (+10w)

Broke 200! Definitely could've squeezed another rep or 2 in with the 205 but at the fourth rep I could tell my form was deteriorating, so I stopped before my Squats became good mornings.

Leg Press
3ppsx11 (+1r)
160psx6 (+25ws)
3ppsx10

Leg Curls
Screwy so I didn't record anything.

Seated Calf Raise
125x20 (+8r)
125x15 (+3r)
125x15 (+3r)


Thoughts
Overall a decent workout. Relieved about the Squats as last week sucked. Other than that all went well.

Canadian Crippler
05-24-2005, 09:13 PM
Your routine is very similar to mine and your strength is similar to mine a few months ago. Same age too. It'll be nice to compare how you progress vs. how I do. Good job on the squats, I know how it feels to PR those :).

How deep are the squats?

METALASIAN
05-24-2005, 09:19 PM
CC: Well hello there. Thanks for the comments. The squats are pretty much to the point of ass to calf or slightly higher; I'm a short guy so I squat as low as possible without hitting the squat rack bars. I've been in your journal, you are a strong guy no doubt and I enjoy seeing your progress as well. :)

METALASIAN
05-26-2005, 06:50 PM
Pull day

Deadlifts
205x10 (+2r)
215x7 (+1r)
225x6 (+2r)

Bent Row
135x10 (+10w)
135x10 (+10w)
135x8 (+10w)

Played with different positions. I found that I need to angle it more, I realized I was too close to standing straight up.

Nuetral Grip Pullup
BW-30x9
BW-30x7
BW-30x4

30 lbs. assistance on the machine. :mad:

Lat Raise
20'sx9
20'sx8
20'sx6

No gains, but more consistent than last time, so not bad.

Cable Curls
30x10 (+2r)
30x9 (+1r)

Thoughts
Eh. Nothing special. At least I solved my BB Row problems.

debussy
05-26-2005, 07:25 PM
Workouts are progressing nicely. For the BB Rows.... ideally, you should be parallel to the floor. That never happens though.

METALASIAN
05-30-2005, 12:02 PM
Push day

BB Bench
140x9 (+2r)
145x6 (+2r)
150x4 (+5w)
155x4 (+10w)

Definitely 1 or 2 more reps on a lot of these but I decided to play it safe, as last time I would've gotten stuck had a guy not saw me and helped me out.

DB Flyes
30'sx10 (+2r)
30'sx8
35'sx4 (+5w)

DB Incline Bench
40'sx12 (+1r)
45'sx6 (+1r)
45'sx6 (+1r)

Arnie Press
30'sx9 (+1r)
30'sx6
30'sx6

CG Bench
85x11 (+4r)
95x6 (+2r)
95x6 (+2r)


Thoughts
Not a bad session at all. Even though I've been eating like a crazed beast over this memorial day weekend, sleep has been scarce; I was surprised that I had made so many gains on almost all my lifts. Let's hope the rest of the week works out as well.

Debussy: Thanks for the kind words, as always. :)

Canadian Crippler
05-30-2005, 03:54 PM
I'm pretty weird with BB Rows, you're doing more than me. My deadlift is at 350 or so and I can do pullups @ 189lbs with added weight. But I can barely get 6 reps with 135 on BB rows. =/

Good looking sessions bro, why not get a spotter on the bench?

METALASIAN
05-30-2005, 04:32 PM
CC: I have short arms... maybe a reason I have a higher BB row? My back strength is pretty limited.. plus being a beginner I'm sure my form I still a little loose not as strict as yours.

I guess I should get a spotter on bench.. I just hate asking people to dospot, I kinda feel like I'm wasting their time.. especially if they're bigger than me (most people, haha) I'll do it next time though... falling short sucks.

METALASIAN
05-31-2005, 07:53 PM
Legs Day

Squats
195x8 (+1r)
205x6 (+2r)
205x4
215x3 (+10w)

Leg Press
3ppsx13 (+2r)
160psx6

Alternating Leg Curls
20psx10
30psx7
30psx6

Seated Calf Raise
125x15
125x12
125x12


Thoughts
Nothing special.. cept some random guy came up to me and told me that I had great leg strength.. made me feel big :D I feel like I may not be going as low as I can for squats.. I'll have to investigate next time.

debussy
05-31-2005, 07:59 PM
thats creepy. did he ask for your phone number too.

METALASIAN
05-31-2005, 08:06 PM
Nope. I'm glad. That would've been a bit strange. But he was indian, so it was all good.

METALASIAN
06-02-2005, 07:05 PM
Today's session sucked... I didn't feel like doing anything at all.. so I'm just going to post deadlifts... which I lowered the weight and worked on form.

Deadlift
215x8
215x5
215x4

I'm probably going to switch the Pullups on my pull day w/ Seated Rows for now, and work on oozing out those reps on off days to build my pullup strength until I can rep 16 fresh and 8 in session.

Had a stupid argument about my mom cause she thinks I'm too fat, wide, and short to be lifting, and that I should focus my efforts on growing tall. I was like "I'M ON A BULK, WOMAN." Sigh. Moms. :zipit:

Unholy
06-02-2005, 07:35 PM
lol, My parents think im a lardass, and have told me so for the past 5 years of my existance.

METALASIAN
06-04-2005, 02:27 PM
Push day

BB Bench Press
145x8 (+2r)
150x6 (+2r)
155x4
155x3

*Sigh*

DB Flyes
30'sx7
30'sx10
35'sx5 (+1r)

DB Incline Press
40'sx15 (+3r)
45'sx8 (+2r)
45'sx7 (+1r)

Succesful transition from 40's to 45's.

Seated Arnold Press
30'sx10
35'sx6
35'sx7

CGBP
90x11
95x9 (+3r)
100x5 (+5w)

Thoughts
It was alright. Bench shows signs of an oncoming plateau possibly. Oh well. Cutting starts soon. (Gotta slim down for the summer)

debussy
06-04-2005, 03:28 PM
Careful with the cut, don't go overboard man. Doesn't seem like there is too much to cut when youre weighing 160lbs only. Just a suggestion... I'd stick with 155 for the bench for a few weeks before moving up.

METALASIAN
06-04-2005, 03:33 PM
It might not seem like it, but I'm really short. I'd say my BF is around 17%. I'll post pics soon. Thanks for advice as well.

Canadian Crippler
06-04-2005, 03:48 PM
If your 160lbs @ 5'7" with 17%, you probably will not be too happy with the results of the cut if you go down to below 12%. I personally would suggest a small cut if you feel fat, and then continue with the bulk.

METALASIAN
06-04-2005, 04:04 PM
That's exactly what I was thinking. I'll probably cut for 4 weeks because I have to take summer school for Phys. Ed. which is like 3 hours of playing sports anyways, which is the only cardio I'll do cause I hate it. :)

Nito
06-05-2005, 02:53 PM
You remind me a lot of Zearoth. EEEK


Your Squats are teh nice broooaah

METALASIAN
06-05-2005, 03:36 PM
Haha thanks bro. I think I'm going to have to do some investigation about this Zearoth character... :evillaugh

METALASIAN
06-07-2005, 06:56 PM
Leg day

Squats
190x9
200x7
210x5

Lowered the weight a little bit to focus strictly on going as low as possible. I was going to try 2 pps next but on the last rep of 210's I got a major pain in the back of my head, so I decided to stop there.

Leg Press
3ppsx5

At this point I felt like I could throw up, so I decided to stop here, and go on.

Alternating Leg Curls
25psx12
30psx4
27.5psx7

Seated Calf Raise
115x20
115x20
115x10

A little ab work.

Thoughts
Eh, work out kinda sucked. I know, excuses, excuses, but I'd rather play it safe than sorry, especially after the last time I threw up. Oh well.

METALASIAN
06-09-2005, 07:59 PM
Backkkkkkkkkkk

Deadlifts
205x8
215x4
205x4

Wasn't feeling deadlifts at all. So I focused on everything else.

Bent BB Rows
115x15
125x10
135x8

Good form! Hit my back nice and hard.

Seated Rows
90x7
80x8
80x10

First time doing these and I like 'em. Used a wider grip handle as opposed to the commonly used close grip one.

Lateral Raise
20x11
20x7
20x5

On second two sets I bent the elbows less.

Thoughts
Deadlifts sucked but oh well. Sacrificing ego for form. Other exercises felt real good. Mom picked me up 45 minutes late today. I wish I had my license. :(

Today's music: Bury Your Dead: Cover Your Tracks

debussy
06-09-2005, 08:08 PM
Hey, do you warm up on the treadmill before you start doing squats? I also didn't notice any warm up sets (maybe you left them out on purpose). squats are very demanding on your body... shocking it with 200+ lbs is not that great... so my advice is to warm up better. Another thing, what do you eat before you go to the gym? Eat something healthy and drink plenty of water.

METALASIAN
06-09-2005, 08:16 PM
Hey debussy, yeah I do warmup but I don't post 'em. The rep scheme works out something like x10, x8, x6, x4. Today's was:

115x10
135x8
155x6
175x4

(then 205x8, etc.)

METALASIAN
06-12-2005, 02:00 PM
Pushhhh

BB Bench Press
145x8
150x5
155x5 (+1r)

DB Flyes
30'sx15 (+5r)
35'sx6
35'sx5

Incline DB Press
45'sx12 (+4r)
45'sx9 (+1r)
50'sx4 (+5w)

Seated Arnie Press
35'sx8
35'sx7
35'sx5

CGBP
95x9
100x7 (+2r)
105x4 (+5w)


Thoughts
This session was weird, but I'm not complaining. :cool:

Unholy
06-12-2005, 02:52 PM
Damn your bench is almost as good as mine! And im 70lbs heavier.

METALASIAN
06-14-2005, 07:01 PM
School's just about over for us... went out for lunch.. by the time I got into the gym I was stuffed as hell... did a few things before I started to feel sick..

Squats
205x8 (+2r)
215x5 (+1r)
225x4 (+10w)

Leg Press
145psx10

Bah. Next week, no more excuses, going to do a real leg workout.

Unholy
06-14-2005, 07:57 PM
very nice on the squats, how deep are you going there?

METALASIAN
06-14-2005, 08:48 PM
As deep as possible my friend. :)

Unholy
06-14-2005, 09:10 PM
very nice

debussy
06-14-2005, 09:22 PM
You're getting that squat up into the big leagues now... congrats.

METALASIAN
06-15-2005, 06:46 AM
Thanks bro.. means a lot to me. I'd say squats are one of my strongpoints.

METALASIAN
06-18-2005, 09:43 AM
Push

BB Bench Press
150x8 (+2r)
155x5
155x4

DB Flyes
35'sx???
35'sx8 (+2r)
35'sx7 (+1r)

Something was just 'wrong' with the first set. Can't explain, form was probably off or something

Incline DB Press
50'sx7 (+3r)
50'sx6 (+2r)
50'sx6(+2r)

Arnie Press
35'sx9
35'sx7
35'sx5

Dips
BWxfailure ~7
BWxfalure ~4

Thoughts
Pretty good. Decided to switch it up a little with the Dips. This past week has been a cheat WEEK. Not very healthy but hey I got calories & protein, just not fromthe best places. Next week I'm going to start a short 4 or 5 week cut, get rid of some vanity pounds, and start up on a bulk again.

METALASIAN
06-21-2005, 10:44 PM
Today was a short leg session.. AGAIN. sigh.. at least I'm still squatting. :)

Squats
205x8
225x4
225x3

Some guy came up to me and said that squatting all the way down was dangerous for your knees... it didn't stop me.

I messed around with DB Lunges and Pull throughs... I ripped my boxers w/ the lunges, and I couldn't get the right form for Pull throughs (just didn't feel it anywhere!) Help! haha.

KevinStarke
06-22-2005, 08:42 AM
short indeed, better to squat than not though. haha congrats on the ripping your boxers your the second person i know who's done that lifting

Unholy
06-22-2005, 11:14 AM
Good stuff with the squats.

A couple of vets at the gym told me its not worth fcuing your knees up just to do an ATF squat. I also heard that from a co corker who used to be a competitive BBer.

debussy
06-22-2005, 04:30 PM
Metal... don't listen to those idiots. Full squats strengthen your knees if done properly. You should be squatting back in between your legs... and you'll feel all the pressure transfer to your hips (yeah, crappy description). Good work, and let's see some more workouts... looks like youre slacking :)

METALASIAN
06-23-2005, 12:23 AM
Yeah I've been slackin... full back session coming to a town near you! :evillaugh

METALASIAN
06-24-2005, 08:08 PM
Pull day

Deadlifts
195x9
205x8
215x6
225x5

DB Rows
35x15/15

Thoughts
Pissed as hell! I came in motivated as hell to work hard and get in a full session in. (last week sucked so bad I didn't have the balls to post it) All is going well, and I'm pretty happy after nailing the deads (dead strength has been waning lately). So I get the DB section to do DB Rows, which end up working awesome and much better than BB Rows. So I'm hyped up and as soon as I start my second set, the employee comes in and says that gym is closing in 5 minutes. Fcuk! I'll probably just finish the rest of my stuff (Rows, Lat Raises, Curls) Tomorrow or on Push day. (depending on when I can get to the gym)

Unholy
06-24-2005, 08:14 PM
:( sucks about the gym closing but very nice deads man.

KevinStarke
06-24-2005, 08:33 PM
that blows man, happened to me during a heavy chest day once, nearly popped a blood vessel in my head i was so pissed... i love heavy chest day...

METALASIAN
06-24-2005, 08:47 PM
Damn... I don't know if I was that pissed... hahah

Canadian Crippler
06-24-2005, 09:06 PM
Yeah man, but deads do look good!

METALASIAN
06-26-2005, 11:49 AM
BB Bench Press
150x8
155x5 (might've had an another one in me... I dunno)
155x4

DB Flies
35'x11(+3r) ?????
40'sx4 (+5w)
35'sx7

First set was weird! I wouldn't expect to be able to push out 3 extra reps. Form problems maybe? :scratch:

DB Incline Press
50'sx9 (+2r)
50'sx6
50'sx5

Arnold Press
35'sx9
35'sx7
35'sx5

CGBP
100x7
100x4

Thoughts
It was alright. I'm not expecting huge gains as I'm doing a small cut. Wasn't able to finish my pull day session because my parents were on a tight schedule. :( Fukinsht. Oh well.
Summer school starts tomorrow. Hello hours of running around in the hot sun. :rolleyes:

Unholy
06-26-2005, 12:11 PM
Good work bro

METALASIAN
06-26-2005, 12:27 PM
Thanks, skinny. :D

KevinStarke
06-26-2005, 06:01 PM
Nice workout man, yeesh everyones going to summer school around here, drop the weights and pick up the books kids!

debussy
06-27-2005, 01:16 PM
try saving up for a power rack and a set of weights if you have room at home. it'll save your parents a lot of trouble and you'll be able to workout at your own pace. shouldnt run you more than 270 for the power rack, and 120 for the 300lb barbell set.

Unholy
06-28-2005, 08:05 AM
I concur, unless your going away to college soon. But you are 16 so it might be a worthy investment.

METALASIAN
06-28-2005, 05:41 PM
Squats
205x8
215x6
225x4

Good Mornings
95x10
115x10
115x10

Thoughts
Yeah sure this session is short and all that ****. Here are my excuses: One, I had to run a mile, play soccer, and do bunch of other **** for summer school while getting about 6 hours of sleep.

Also, I'm taking out Calf Raises, because I don't feel like they're doing anything for my calves. I'm also switching out the Leg Press for another exercise (don't know yet, any ideas?) Just to change things up, and because having my legs pushed into my chest & stomache was making me feel sick at times. Blah blah I'm a slacker I know.

On another note, I tried out Good Mornings today. They are the ****! I'm keeping these. 115 was light. I'll increase it next week. Also I may be switching my weekly schedule so that I'll have more rest days between Squat (leg) day and Deadlift (pull) day.

METALASIAN
06-28-2005, 05:42 PM
Whoa that's a lot of ****'s.

MM
06-28-2005, 06:13 PM
Different exercise? Hack Squats or Leg Extensions, if you still want to hit your quads. Leg curls if you want to target your hammies. Personally I'd go with the hacks, because I think it's easier to maintain a strict movement and is, therefore, a useful exercise to use with regular BB squats.

METALASIAN
06-28-2005, 06:14 PM
Hello MM! :) Thanks for the advice. I will probably implement hack squats my next leg day. Any form tips you'd like to throw out?

MM
06-28-2005, 06:18 PM
Nah, not really. Does your gym have a hack squat set up, or will you use the BB form? Just remember to try to go parallel if you're using a sled.

Sled:

http://www.exrx.net/WeightExercises/Quadriceps/SLHackSquat.html

BB:

http://www.exrx.net/WeightExercises/GluteusMaximus/BBHackSquat.html

I use a sled, but do whatever you're comfortable with.

METALASIAN
06-28-2005, 06:23 PM
No sled. I'll just go BB on it.

METALASIAN
07-03-2005, 04:45 PM
Deadlifts
205x8
215x6
225x4

DB Rows
30'sx10:10
30'sx10:10
35'sx6:6

Lateral Raise
20'sx7
20'sx7
20'sx7

Thoughts
To sum up this workout... morning+in a rush before work+not a lot of sleep=poop. The form on the DB Rows was a bit tighter this time. I've never done back in the morning and my lifts were noticeablly weaker. Oh well.

Unholy
07-03-2005, 06:28 PM
nice work on those deads buddy.

MM
07-03-2005, 07:44 PM
Nice workout Asian.

METALASIAN
07-03-2005, 08:31 PM
Muchas gracias brothas.

KevinStarke
07-03-2005, 08:59 PM
working out in the morning is always hell, for me at least... solid workout though man great deads

METALASIAN
07-04-2005, 09:44 AM
Thanks a lot bro, though I should be DLing a lot more than I am now. :bang:

debussy
07-04-2005, 10:07 AM
I usually work out about an hour and half after I work out. Just make sure you get a hearty breakfast in.... some caffeine always helps haha. Also make sure you warmup thoroughly and do some light stretching. Anyway, good deadlifting.

METALASIAN
07-10-2005, 07:44 PM
I apologize for not updating for the entire week, but its been hectic, with summer school, work, and friends, and all that, I haven't spent much time at home. I don't really remember the particular workouts, but I have today's back session.

Deadlift
205x8
215x6
225x4

Having a little trouble keeping the weight on my heels so I will need to work on that.

Lat Raise
70x10
80x10
80x10

I've always had loose form when doing these, and they're not exactly the biggest compound movement anyways, so I decided to try out the machine just to get a little better isolation

DB Rows
30'sx10
30'sx10
35'sx8

Thoughts
Not having your license during the summer is teh SUCK. :cry:

Unholy
07-10-2005, 08:06 PM
Nice work pussy, whats with those deads? Next week I better see 225 x 8 or you gonna E-Kick you in the nuts.

Canadian Crippler
07-10-2005, 08:31 PM
Well that's the only way you could get him down you pussy. METALASIAN's the best man.

METALASIAN
07-10-2005, 08:48 PM
Of course. But I only have maximum strength when you don't send me gay pr0n. :hide:

KevinStarke
07-10-2005, 10:16 PM
nice DLing man, no license... dammmmmn

Unholy
07-10-2005, 10:25 PM
haha Crip you send him gay porn?

Canadian Crippler
07-10-2005, 10:51 PM
Who don't I send gay porn?

Unholy
07-10-2005, 11:06 PM
not me obviously, you fruit.

Canadian Crippler
07-11-2005, 12:58 PM
I just sent you gay porn.