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eightounce
07-11-2005, 07:19 PM
Hi, I joined wannabebig forums to keep a workout log and to help me track progress. I will be working out at home (just graduated) with a #300 barbell set and 44lb kettlebell. I'm also looking to add a pull up bar soon. Thanks for stopping bye and for the support!


Current (7/11)

height: 5'5"
age:22
bw: 130lbs
bf ~ 13
vertical: 24 "
Squat 5 rpm:205lbs
pistols 5rpm: 44lbs
bench 5rpm: 145lbs
dl 5rpm: 205
pullups: 11

Goal (10/11)

height: 5'11 (haha I wish)
bw: 136
bf ~ 10
vertical: 32 "
Squat: 255lbs
bench: 175lbs
dl: 275lbs
pullups:20

I started training around 4 years ago (yeah sad results) but have been on and off. Hopefully this log will keep me on track this time around. I will focus on deadlifts, oly lifts, pullups, single leg movements, dips, and other stuff that I can do at home.

KevinStarke
07-11-2005, 07:21 PM
Welcome to the boards

eightounce
07-12-2005, 01:14 PM
Thanks for the welcome Kevin.


Mon workout

AM
-----------
Deadlift
#135 x 5
#155 x 5
#175 x 5 x 2 sets
#185 x 5 x 3 sets

KB Bent press - 10 reps

KB shrug to press out
5 x 5

PM
------------
Played some med-light intensity bball

eightounce
07-14-2005, 05:00 PM
7/14
wasnt feeling well today, stop early

deadlift:

135 x 5
165 x 5
185 x 3 x 5 sets

box jump

5 x 5

Dips:
bw x 15 x 3 sets

eightounce
07-15-2005, 01:46 AM
7/14 pm

high shrug/pull

135 5 x 5

eightounce
07-16-2005, 04:09 AM
7/15

shoulders/upperback/arms very sore
hamstrings little sore

played volleyball, challenged to 10 pull ups in 10 secs, finished 9 1/2 when times up

rookiebldr
07-16-2005, 12:15 PM
Should we get someone to pull you on a rack to help you reach that 5' 10" goal. ;) Welcome to the journals and I'm sure you'll find lots of support to help you reach the other goals at least.

p.s. the rack doesn't work...I can't seem to get to 5' 10" either. :(

eightounce
07-19-2005, 02:18 AM
Darn, I was hoping a few sessions of 90% 1rpm rack pulls would do the trick ;-)

Thanks for the welcome!

Mon 7/18

Deadlift
135 x 6
155 x 5
185 x 5
205 x 3
205 x 1...1...1
205 x 1...1...1

high shrug/pull

135 5 x 3sets

box pistols

#10 5 x 3sets

eightounce
07-20-2005, 02:12 PM
wed 7/20

deadlifts
135 x 5
185 x 3
185 x 5
185 x 5
165 x 6
165 x 6
185 x 5

kb sidepress
10 , 7, 7

Fatal
07-20-2005, 02:15 PM
nice deads man.

eightounce
07-21-2005, 06:41 PM
Thanks Fatal. Deads is the best excercise I can do at home (equipment and have some technique at doing) so I'm trying to get stronger at that.

Thurs - GPP ( over 25 mins... I'm in bad condition ;- )

turkish get ups 2 x 1
hindu pushups 1 x 15
burpees 2 sets 15
kb swings 1 x 20
frappier drills(single and double leg) 5 x ~15 seconds
door frame pullups 2 x 4
kb semi- snatch 1 x 20
kb front squat 1 x 20
pushups 20

eightounce
07-22-2005, 05:55 PM
Fri - light plyo/gpp

stair hops 3 x 20
straight leg bounce 3 x 20
jump 1/4 squat 1 x 10
vertical jump ~ 20 singles
swiss ball pushups 2 x 10

volley ball tonight

eightounce
07-26-2005, 08:45 PM
Sat 7/23

deadlifts

135 x 5
135 x 5
165 x 5
185 x 5
205 x 3 x 3
195 x 5
195 x 5

Tues 7/26
Front Squats ( building up wrist strength/flexibility, right now hurts )
95 x 3 x 3

Snatches
95 x 5 x 2
100 x 3 x 3
95 x 5 x 2

~10 minutes hard GPP

eightounce
08-05-2005, 05:07 PM
7/27
hard volleyball practice

8/1
deadlift
95 x 10
185 x 3
185 x5
205 x 3
215 x 3 x 3

8/3
~15mins gpp

8/4
1/2 mile run to park
pullups 5 x 6
1/2 mile walk back

8/5
deadlifts
185 x 5
205 x 5 (3 - 6 sec between reps)
215 x 5 (5-10 secs rest between reps)
220 x 1 (grip giving out, left shoulder irritation, use lighter weight)
205 x 3

superset x 2 (dips x 20, swissball pushups x 10 )

eightounce
08-11-2005, 01:13 PM
8/9

run ~ 1/2 mile
2 x 10 pullups

eightounce
08-11-2005, 01:48 PM
8/11

Have slimmed downed from eating alittle less due to schedule. (128lb new bathroom scale)

deadlifts
185 x 5
195 x 5
205 x 5
220 x 3 x 3