View Full Version : YungLifters Journal From Weak to One Day Strong=)

06-27-2005, 02:44 PM
Monday-June 27, 2005

Today was my day back in the gym after 4 months off due to injury. Injury: Cut a couple a flexor tendons in my hand( do not have full ROM, but im not waiting untill that comes b/c I believe that weightlifting will actually help me get my full ROM back). Im following a slighlty coustimized WBB#1 Routine.

Stats: 5'11-6ft/ 130lbs Age:17
I am currently very weak right now these past 4months I was stuck in bed with pain killer so I was asleep alot.

-Flat BB Bench Press: Didn't do, subsituted with 3 chest machines with 2sets and 15reps for each on 35lbs, Will DEFINTALY do BB bench press next chest day.
-Low DB Flys: 2x10(10lb's) Working on form
-Low Incline DB Press:2x10, 1x8(10lbs)Working on form
-Dips-Not able to do(YET)

-Chin ups: Not able to do(yet)
-Deadlifts:2x10(40lbs)/1x10(50lbs) Working on form.
-DB Rows:2x10(15lbs) 1x10(20lbs)Working on Form
-Shurgs:2x10(25lbs) working on form.

After my workout my arms were really tired, my chest/back didn't feel as tired as my arms did. But I was mostly working on form b/c I know that's very important.

Diet: Todays was good day, got about 3k cals in. Not counting veggies, which I have in most of my meals, and drank 1gallon of water.

My Fitday: http://www.fitday.com/WebFit/PublicJournals.html?Owner=YungLifter

Any pointers on ANYTHING ill be very happy to take them.

My short term goal for next week or so is to get my form down and get my food in =)

Thx for taking the time to read my Journel,

06-27-2005, 02:47 PM

06-27-2005, 02:53 PM
hey a journal! don't worry son all in good time concentrate on form then the big weights will come along :)

06-27-2005, 03:18 PM
Yeah, I really want to get form down good before I start adding weight. For bench pressing im just going to use the bar, it's like 45lbs so that should be good to practice form with.

As for the diet part I feel like im going to blow up lol.

06-28-2005, 11:44 AM
Tuesday-June 28,2005

Today was my rest day. I got about 7ish hours of sleep.

Got in about another 3kcals today, and 1gal+ of water.


Tommrow is Leg day and, im looking forward to it.

Oh and BTW I can barly move today, I am so sore, and i didn't think I did to well yesterday on my chest/back but I guess I did hehe.


06-28-2005, 12:19 PM
Hey man, good to see you're getting on track.

Good idea with taking it real light for now and getting the forms down. I remember my first week or two back, i was so sore it wasn't even funny. heh

Good luck man, make sure you eat like crazy. :)

06-28-2005, 02:56 PM
Oh yeah im very sore lol. I was going to get out of bed today and when I moved I was just like uhhh no not happenin lol. Yea im eating as much as I can right now I feel like im going to blow but not as much as the past few days I think my stomach is getting use to it and the water seems to help a bit.

06-29-2005, 10:54 AM
Wednesday-June 29, 2005

Today was Leg day and I think it was a good workout.

Leg Extensions-4x15 (45lbs)
Leg Curls-4x15(50lbs)
High Foot Placement Leg Press- 3x15(45lbs)
Standing Calv Raises- 4x15(95lbs)
Squats-Didn't get to, wasn't ready to start squats, next leg day Ill be sure to do them.
RDLS-Practiced Form
I also did a quick 10mins of cardio just to get my heart a little stronger so when I start doing bigger weights it can handle it.

Got in about 3k Cals http://www.fitday.com/WebFit/PublicJournals.html?Owner=YungLifter , and 1Gal+ of water.

Got a good 7hours of sleep, tried to get more but just couldn't fall asleep.

06-29-2005, 10:58 AM
The soreness will go away in time as your body adapts to the routine.




06-29-2005, 01:26 PM
I hope so I dont work to well when I feel so sore I migh get fired lol.

06-29-2005, 01:28 PM
Good luck man. :)

07-01-2005, 03:46 PM
Thursday- June 31, 2005(yesterday) was my rest day had good 8hours of sleep got in 3kcals and hadmy gal of water.

Friday- July 1, 2005
Today was Shoulders/Tri's/Bi's. It was a good workout.

I did a Shoulder machine not sure what its called but I did 2x10reps
Arnies 2x10reps(5lbs) learning form
Upright Rows 1x10(20lbs) 1x8(30lbs)Learning Form
Face Down Incline DB Raises 2x10reps (5lbs) Learning Form

Narrow Grip Bench Press 2x10(20lbs) Learning Form
Over Head Dumbell thingys for triceps- 1x10(15lbs)1x10(20lbs)
Bench Dips-3x10

Alternating Seated DB Curls 3x8
Hammer Curls 2x8

I really liked the workout today. I can't even walk straight my calvs are killing me lol. Got in about 3k cals and 1gal of water.


07-01-2005, 03:55 PM
hehe OH dumbell extensions ;)

how you liking the arnies?

07-01-2005, 05:54 PM
You might want to have a mod edit your journal title to correct the error in "Journal".
Just looking out for you.
And NEVER skip squats again. You will thank yourself later.

07-05-2005, 07:57 AM
July 3, 2006 Chest/Back

Bench Press 2x10 40lbs Practicing Form
Low incline DB Flys-2x10 10lbs Practicing Form
Low Incline DB Press-2x10 10lbs Practicing Form
I also did a couple of machines for chest


Deadlifts-1x15 30lbs Practicing Form
DB Rows- 1x15 20lbs 1x8 25lbs
Shurgs-2x10 30lbs
Did some back machines

Took in a little over 3k cals, gal of water, my rest days(the weekend) were really good was also able to do a couple more hours of work=),

getfit- Arnies are great, I need to work in my face down incline db raises, my form isnt that great but its getting their.

Hatred-Its Ok the spelling of Journal isnt the point of this Journal =), and I wont skip squats again!!! hehe=) i didn't want to but I didn't feel ready. Ill do the safty squats next leg day.

Guys I have a Question. Here it is, usually when im done working out which is usually 1hour, I walk home(5mins) and have my shake, my shake consists of 1banana,1/2cup of oats, 2scoops of whey(500cals/5g of fat/62g of carbs/54g of protein) then about 20-30mins later or so ill have my post workout meal which consists of 2cups of brown rice/1cup of black beans/ and about 8oz of ground turkey breast/and some veggies(720cals/5g of fat/116g of carbs/84g of protein) am I doing it right?

D Breyer
07-12-2005, 06:40 PM