View Full Version : Small but mighty.. Ok maybe just small

06-21-2005, 07:33 PM

I've been lurking/reading here as well as working out since January and finally decided to start a journal. :)

I just started seriously (or knowledgably?) working out in January of 05' thanks to the help of this board. When I started I was 5'8 and ~148-150lbs. Currently at ~169lbs. I would love to make it to 185 pounds on this continuous bulk, although I've already put on a gut and imagine its only going to get bigger. I'm fine with it though.

I am curently a licensed Private Investigator and would eventually like to be a cop. I've always considered myself to small though. That is starting to change slowly but surely.

I try to eat as much as I can and usually shoot for about 3500-4000cals a day. Also taking creatine since february.

My routine is usually a twice a week full body workout. If I can get 3 days in the gym a week I'll usually do 1 upper, then a full body, then a lower body split with 1 day inbetween each. Anyhow enough gabber, heres todays workout.


DB press: 80's x 7, 80's x 5
Fly machine: 140 x 7
Seated Military DB press: 2 x 50's x 6
Close grib pull downs: 100 x 8, 100 x 7
Preacher curls: 2 x 60+bar(22lbs?) x 8
Tricep pulldowns?: 2 x 80 x 8

I can post a few pictures up if anyone is interested. I'd love to here any comments or suggestions from anyone.


06-22-2005, 08:49 AM
go ahead man, we're here to help. Nice presses by the way.

06-23-2005, 08:56 PM
thanks Kevin, your lifts are way more impressive though :)


DB presses: 80's x 7, 80's x 6 - didnt think i was going to improve here as the first set was hard to get off my chest and almost didnt get them up (farted and got them though lol)
fly machine 140 x 8
wide pulldowns: 120 x 8
neutral grip pullups: bw x 10
standing shoulder presses BB: 80 x 6 - only one set i was real dissappointed
preacher curls: 62.5+bar x 5, 62.5 x 2 - back to 60 next week
tricep pulldowns: 80 x 8, 90 x 5
Squats: 135 x 10, 225 x 8, 225 x 8
Standing caff raises, 140 x 12, 140 x 10

06-24-2005, 09:37 AM
thanks man, why the fullbody workout? Solid lifts but why not space out your muscle groups

06-24-2005, 09:42 AM
Good lifts, good luck.

Really nice squatting there.

06-24-2005, 09:46 AM
drew: thanks :)

Kevin: To be honest, I don't like doing fullbodys. I work out at the ymca so they are only open until about 10:30 so I cant go after work and I usually work ~5 days a week. I usually dont even know how many times I will be able to get into the gym in a certain week so if I think I can make 3 I'll do 1 upper, 1 full and 1 lower so that everything gets worked twice. I'm thinking of looking for a 24 hour gym so that I can go at night but I got my mom going to the Y for aqua fit and she enjoys going with me, even though shes in the pool and I'm in the gym.. Ah well, we'll see.

06-28-2005, 11:01 AM
Quick back/chest workout before work today.

Forgot to post last time (thursday?) that I was 171lbs. I had a goal of 170lbs so I made it after 5 1/2 months. Next goal is 185lbs.

WEIGHT: ~171lbs

DB press: 80's x 8, 80's x 6 (not happy that I didnt get 7 but ah well)
fly machine: 140 x 8, 150 x 6
Deadlifts: 135 x 8, 225 x 5, 275 x 1, 300 x 1 (Was real happy with 300)
CG pulldowns: 100 x 8, 130 x 5

Last night I did a max bench in my basement but could only get 200lbs on the bar. It went up relatively easy considering I haven't BB benched in months. I think next week I'll try 2pps at the Y.

07-04-2005, 07:39 PM
I slacked off this last week with it being a long weekend and all, back on track now though. Got my Nitrean & creatine in the mail today to which was a bonus!

Leg day today


Squats: 135 x 12, 185 x 8, 225 x 4, 300 x 1, 225 x 5
SLDL: 135 x 8, 155 x 6, 155 x 6
Standing Calf raises: 100 x 12, 120 x 10, 130 x 8
Leg Curls: 90 x 8, 110 x 4
Leg extensions: 70 x 8, 90 x 8, 110 x 8, 130 x 8

10.25 hour shift on my feet tomorrow.. should be fun :(

07-06-2005, 08:58 PM

WEIGHT: 171.4lbs

DB press: 80's x 6, 80's x 6 (dissapointed)
Fly machine: 120 x 10, 150 x 6, 160 x 5
Deadlifts: 135 x 10, 225 x 6, 275 x 3, 245 x 3
v-grip pulldowns: 130 x 7, 130 x 6
shrugs: 75's x 6

Overall it was an alright workout. I wasnt to happy with the DB presses, I think I'm gonna switch my chest to maybe BB bench and decline db presses and see how that goes. I really need wrist straps for deadlifts, the bb almost fell outta my hands doing 245.

There was a guy using an ab machine about 10 feet behind me when I was doing deadlifts. I probably could have gotten another 1 or 2 reps of the 275 in but I was concentrating to hard (unsuccessfully btw) on not farting on every rep that I had to stop that set lol.

07-06-2005, 09:20 PM
Ok here's some pictures. Just 2 until I can get the rest to load in paint to blur out my mug. Let me know if the link works, I'm having trouble getting this working...

picture album (http://www.imagestation.com/album/?id=2124126609)

As you can see my twigs are lagging. Although decently strong I'm having trouble bulking them up. Will be working extra hard on them in the future

My dad took the back double bi picture while I was getting dressed for a wedding, I wish I wasnt wearing the beater but ah well. Gotta love that messy room to lol

07-07-2005, 11:56 AM
On your squats your not pushing yourself. You went from 135x10 to 225x8. You should atleast do a small warmup set, then load on 215x10, 225x8, ... just push yourself you can do it. If not ask for help cause you may need a stretcher :p

07-07-2005, 08:30 PM
I'll give that a whirl next leg day. Thanks.

07-08-2005, 08:40 PM

WEIGHT: ~171.4

Seated DB press: 50's x 8, 50's x 7
Lateral raises: 12.5's x 10, 15's x 10, 15's x 10
Standing BB press: 80 x 6, 80 x 8
Hammer Curls: 40's x 8, 40's x 6
Tricep Pulldowns: 90 x 8, 90 x 5
Tricep extensions: 65 x 8
Cable curls 60 x 8

Overall a good workout. The cable curls were 60 on each side and then you stand in the middle and curl them into your head, don't know what they're called. I killed the second set of BB press which suprised me because getting to 6 on the first one was soar. I had to cut the workout short to get to work on time so I couldnt get another set of extensions or curls in, had an awesome pump going though.

07-12-2005, 07:39 PM
LEGS tonight

WEIGHT: 173lbs

Squats (smith machine): 115 x 15, 165 x 10, 195 x 8, 215 x 7, 245 x 5
Leg curls: 70 x 10, 90 x 8, 110 x 7, 115 x 5
Leg extensions: 90 x 10, 110 x 8, 130 x 8, 145 x 7
leg presses: 250 x 8, 270 x 4
standing calf raises: 100 x 12, 120 x 8, 130 x 6

Great workout today. The Y was packed so I couldnt get into the powerrack for squats so I had to use the smith machine. Everything felt good, tryed to focus on bringing the weigth down slowly on all the lifts. Got a killer burn and had a heck of a time getting down the 2 flights of stairs to get to the changeroom lol.

07-25-2005, 05:25 PM
I felt I was getting burnt out and was done wiht my routine so I took a couple weeks off. Felt great to be back in the gym tonight. Started a new full body 3 times a week routine desinged structuraly by chad waterbury. I spent a lot of time looking for a new routine adn this wone struck my fancy perfectly. Hopefully I have success with it.

WEIGHT: 171.2lbs

Week 1, Day 1:
Sets: 3
Reps: 5
Rest: 60 seconds between sets

Flat BB Bench Press (Smith): 155lbs
Seated Cable Rows: 100lbs
ATF squats: 155lbs
Sumo-style deadlifts: 165lbs
DB Hammer Curls: 40lbs
Standing Calf Raises: 130lbs

07-25-2005, 06:03 PM
Nice full body, lil bit o' everything.

07-28-2005, 10:15 AM
Week 1, Day 4:
Sets: 3
Reps: 8
Incline DB Bench Press: 55lbs
Pull-ups: bw (could only get 5 on the 3rd set)
ATC Front Squats: 135lbs*
Good Mornings: 105lbs*
BB Bicep Curls: 70lbs

*first time ever doing these exercises. Tryed to keep good form and light on the weight. Front squats I was having a hard time finding a good place to hold hte bar with. Good mornings felt great, just going to ease the weight up on them, shouldnt be a problem.

Good workout overall. Was tired as all hell though, yawning like crazy. First time doing incline db press in a while, hopefully I'll be using 70's in a few weeks.

07-30-2005, 11:22 AM
WEIGHT: 173.6lbs

Week 1, Day 6:
Sets: 2
Reps: 15
Rest: 120 seconds
Decline BB Bench Press(smith): 125lbs
Wide pull-downs: 70lbs
Traditional style deadlifts: 135lbs
hack squats: 135lbs
Standing Calf Raises: 80lbs
Tricep Pulldowns: 60lbs

Good workout. Gym was nice and dead today so I had most of the place to myself. Felt like I was gonna hurl after the deadlifts and hack sqauts but managed to fight it off. I've never done 15 reps before so I think I estimated the weight to use pretty good, every exercise was burning on the last few reps.

08-01-2005, 05:48 PM
WEIGHT: 173lbs

Week 2, Day 1:
Sets: 3
Reps: 5
Rest: 60 seconds between sets
Antagonist pairings

A1 Flat BB Bench Press (Smith): 165lbs
A1 Seated Cable Rows: 110lbs
A2 ATF squats: 165lbs
A2 Sumo-style deadlifts: 175lbs
A3 DB Hammer Curls: 40lbs
A3 Standing Calf Raises: 140lbs

Good workout tonight. Loading and unloading the squat + deadlift bar for an antagonist set sucked but it was werth it. Sumo-deads I'm gonna try doing off a box or sometihng next time. I was barely getting my legs low at all and felt like my back was doing more work then it should have been.

08-04-2005, 09:16 PM
WEIGHT: 175lbs

Week 2, Day 4:
Sets: 3
Reps: 8
REST: 90 seconds

A1 Incline DB Bench Press: 60lbs
A2 Pull-ups (palms facing eachother): bw (could only get 5 on the 3rd set)
A2 BB Bicep Curls: 75lbs
A3 ATC Front Squats: light
A3 Good Mornings: light

Weird workout. We had a fire drill after my second set of db presses so that kinda screwed me up. Had an awesome bicep pump with doing pullups and curls together. For the good mornings and squats I just did some light work focusing on form. Should be good to go on these now. Was suprised to see 175 on the scale this morning...

08-15-2005, 07:11 PM
WEIGHT: 175lbs

Sets: 4
Reps: 5
rest: 60

Sumo-style deadlifts: 180
military grip pull-ups: bw
Incline DB Bench Press: 60's
Preacher Curls: 62.5
Front Squats: 115
Calf Raises (leg press machine):210

08-21-2005, 12:45 AM
WEIGHT: 174.6lbs

Sets: 4
Reps: 8
rest: 90 seconds
ATF Squats: 145
V grib pulldowns: 80
Leg curls: 90
HS Military Press: 1pps

08-23-2005, 12:33 PM
WEIGHT: 173lbs

Sets: 3
Reps: 15
rest: 120 seconds
DB Lunges: 45's
DB Flat Bench Press: 55's
Good Mornings: bar (form)
BB Bicep Curls: 50
Standing Calf Raises: 100

weight was discouraging today. I had a pretty major incident at work on friday night and I've had some trouble keeping food down. I lost one solid meal on saturday and one on sunday. Also a little dehydrated. Hopefully its just water weight I lost.