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Fatal
07-05-2005, 04:20 PM
I decided to keep a journal to keep track of my lifts over time and get feedback from other member's of the site. I'm 17, 5'9-153ish. I've been lifting for approximately 10 months now, in my basement. Put on about 25 pounds.

Current Measurements:
Forearms: 11.5"
Arms: 13.75"
Chest: 40"
Legs: 22"
Calves: 14"

My goals:
5'9-170 ish end of 2005.
Bench 225 for 1

Yesterday's Workout:


Monday
July 4, 2005
Legs


Squats
70x10-WM
70x10-WM
115-8
135-8
150-12
160-10

Just started squats 3 weeks ago.

Leg Extensions
90-8
110-8
120-8

Lying Leg Curls
55-8
65-8
65-4

Fatal
07-06-2005, 11:57 AM
Tuesday
July 5, 2005
Chest


Bench Press
70x10-WM
70x10-WM
115-8
125-7
130-4
130-3

Incline DB Press
50-6
50-7
50-2

Incline Flyes
35-8
35-8
35-8

I'll post today's workout in a bit.

MM
07-06-2005, 12:33 PM
Nice workouts. How much weight do you have?

Fatal
07-06-2005, 03:53 PM
Nice workouts. How much weight do you have?

Close to 300 lbs.

MM
07-06-2005, 04:07 PM
Close to 300 lbs.

No offense, but I'm pretty surprised you're not using a little bit more of it, especially on the bench press and the squats. Are you maxing out?

Fatal
07-06-2005, 04:36 PM
No offense, but I'm pretty surprised you're not using a little bit more of it, especially on the bench press and the squats. Are you maxing out?

I'm really weak in the chest. I'm not close to maxing on squats yet though, I'm sure I could rep 200, because I can do 160 without any problem. I use a 20 pound bar, that's pretty thick. Do you think if I had a Olympic 45 lb bar I could use more weight?

MM
07-06-2005, 05:56 PM
A 20 lb bar? I'm assuming you could do more with an olympic bar, because you'd be able to stablize the weight better. Are you able to get one?

Rex
07-06-2005, 07:25 PM
Nice squatting and good prgoress! We're about the same height and weight but I got ten years on you. My bench press is very similar to yours. We just got to keep at it.

Fatal
07-06-2005, 07:34 PM
A 20 lb bar? I'm assuming you could do more with an olympic bar, because you'd be able to stablize the weight better. Are you able to get one?

Yeah I was thinking the same thing about the olympic bar. I'll be able to use one in September when I can use the gym on campus.


Rex, Thanks man. Your right, we just to keep at it consistantly and the heavier weights will come.

Fatal
07-07-2005, 07:25 PM
Thursday
July 7, 2005
Back

Deadlifts
70-12
70-12
135-8
135-8
135-8

Trying to get the form down. 135 feels very light.

DB Rows
55-8
55-8
55-8

Pullups
Bw-4
BW-8
BW-6

Rex
07-08-2005, 10:46 AM
How long have you been deadlifting?

Fatal
07-08-2005, 05:58 PM
How long have you been deadlifting?

That was my first time.

Fatal
07-09-2005, 07:58 AM
Saturday
July 9, 2005
Arms

Close Grip Bench Press
70-10 WM
70-10 WM
70-10 WM
110-8
110-8
120-4

SkullCrushers
70-8
75-8
80-5

Standing Barbell Curls
40-10 WM
40-10 WM
65-8
70-8
75-6

DB Incline Curls
35-4
35-6
35-2

Fatal
07-11-2005, 07:34 PM
Monday
July 11, 2005
Legs

Squats
75-10
75-10
75-10
135-10
160-10
175-10

DB Lunges
35-6
35-6

First time doing these.

Leg Extensions
110-8
110-8
110-8

Leg Curls
55-10
55-10
55-10

MM
07-11-2005, 08:18 PM
Nice improvement on the squats. I definitely think you could be doing 200lbs+, based on the number of reps and sets.

KevinStarke
07-11-2005, 08:30 PM
Nice workout, you could definitelly nail 200+ on squats.

Fatal
07-12-2005, 03:14 PM
Tuesday
July 12, 2005
Chest

Bench Press
70-12
70-12
70-12
135-6
135-5
135-2

Incline DB Press
50-6
50-8
50-6

Incline DB Flyes
35-8
35-8
35-8

Overall a very crappy session.

Fatal
07-13-2005, 02:49 PM
Wednesday
July 13, 2005
Back

Deadlifts
70-12
70-12
135-10
145-10
150-10

Pullups
Bwx8
Bwx6
Bwx4

DB Rows
55-8
55-8
55-8

MM
07-13-2005, 04:39 PM
Eat more man! Judging from your stats and training experience, I definitely think you could be doing a little more, so something must be suffering elsewhere. Try eating more food (i.e. protein, carbs before workouts) and see if your strength improves.

Fatal
07-13-2005, 05:44 PM
Eat more man! Judging from your stats and training experience, I definitely think you could be doing a little more, so something must be suffering elsewhere. Try eating more food (i.e. protein, carbs before workouts) and see if your strength improves.

Alright thanks for the advice man.

Another thing I think could be affecting my strength is not warming up with the right weights, or not taking enough rest time in between sets.

Fatal
07-14-2005, 04:02 PM
Thursday
July 14, 2005
Shoulders

Seated Military Press
40-12
40-12
65-12
85-7
90-6

Side Raises
15-10
15-10
15-10

Front Raises
15-10
15-10
15-10

I haven't worked shoulders in a while, so I took it easy.

Rex
07-15-2005, 03:32 PM
Alright thanks for the advice man.

Another thing I think could be affecting my strength is not warming up with the right weights, or not taking enough rest time in between sets.

How long do you rest between sets?

I generally give myself three minutes between sets, except for arms, which get 2:30. Deads/squats I wait around 4 minutes.

Fatal
07-15-2005, 04:52 PM
Friday
July 15, 2005
Arms

Close Grip Bench Press
70-10
70-10
70-10
110-8
110-6
120-5

SkullCrushers
70-8
75-8
80-8

Barbell Curls
40-10
40-10
65-8
70-8
75-7.5

DB Incline Curls
35-3
35-6
35-4

Rex-I use to rest 1:30-2 minutes in between sets. I'm gonna start trying 3 minutes, and 4 minutes for the big 3.

Fatal
07-18-2005, 05:34 PM
Monday
July 19, 2005
Legs

Squats
75-10
75-10
75-10
135-10
160-10
180-10

Leg Extensions
120-10
130-10
135-10

Leg Curls
55-10
65-10
65-10

Next Week I'll start going heavier because everything is relatively light.

Fatal
07-19-2005, 01:12 PM
Tuesday
July 19, 2005
Chest

Bench Press
65x10
70x10
140x6
140x4
145x1

DB Incline Press
60x6
60x4
60x2

DB Incline Flyes
35x10
35x10
35x10

Fatal
07-20-2005, 01:06 PM
Wednesday
July 20, 2005
Back

Deadlifts
70x10
70x10
135x10
150x10
160x5

I really think the 20 lb bar is ****ing up some of my lifts, especially after doing 60 lbs on Incline DB bench yesterday and only being able to bench 140 on flat. It wouldn't affect my squats because I'm not pushing or pulling on the bar. Any opinions on this?

Pullups
Bwx8
Bwx6
Bwx4

DB Rows
60x8
60x8
60x8

Rex
07-21-2005, 10:12 AM
Nice benching.

Fatal
07-22-2005, 05:01 PM
Friday
July 22, 2005
Arms

Close Grip Bench Press
115x6
115x6
125x2

Skullcrushers
80x8
95x6
95x5

Barbell Curls
65x8
70x8
80x4

Standing Alt DB Curls
35x6
35x4
35x8

Fatal
07-25-2005, 05:17 PM
Monday
July 25, 2005
Legs

Squats
135x12
160x10
190x12

Leg Extensions
135x10
145x10
155x6

Leg Curls
65x10
65x10
65x10

Fatal
07-26-2005, 01:21 PM
Tuesday
July 26, 2005
Chest

Bench Press
140x4
140x2
135x5

DB Incline Press
60x5
60x3
50x7

Incline DB Flys
40x8
40x8
40x8

Overall a ****ty session. I think the 20 bar is messing me up. I should be able to do my current bench press on an incline with a olympic bar according to my Incline DB Press.

Fatal
07-27-2005, 12:50 PM
Wednesday
July 27, 2005
Back

Deadlifts
135x5
160x5
200x1

Pullups
Bwx6
Bwx4
Bwx4

DB Rows
70x6
70x6
70x6