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tigo
07-18-2005, 07:43 PM
hello all
I'm on a cut from my freshman year of college.
Trying to lean up and increase strength

i work out with another guy here called pei

anyway, here's my workout for today
We work out at the local high school gym with the football team because the gym there is aLOT nicer than 24 hour


Max BP ~ 200
Max Squat i have no clue cuz i have a weird strecthing\tearing feeling when i do higher intensity-- anyone know what this would be?
Power Cleans-- i dont know max yet but i've been doing 100 x 10 x 3 and its not TOO tough..

MONDAY (7\17)

BP:
135 x 10 x 1 (Warm Up)
155 x 10 x 1
165 x 10 x 3 (I failed after the second rep of the third set though)

Lat Pulls:
120 x 10 x 3
135 x 6 x 1

Barbell Rows
135 x 10 x 2
155 x 7 x 1 (failed)

Arnold Presses
30 x 10 x 3 (failed on third set)

Tricep Extension
50 x 10 x 3

Hammer Curls
55 x 10 x 2

Workout got cut short, cut the team was leaving

Unholy
07-18-2005, 08:02 PM
Good luck man!

pei
07-18-2005, 08:03 PM
good job. and its called barbell rows.

tigo
07-21-2005, 02:49 PM
wed:

Squats:
145 x 10 x 1
185 x 5 x 1 ( im still feeling the odd straining in my knee so im refraining from doing higher intensity.. anyone knwo my probelm?)

crunches:
10x 3 (sad)

obliques:
10x2

leg press:
120x 10 x 3 (single leg)

calf raisers:
90 x 15 x 3

and i randomly did 8 dips

TODAY:

Decline BP:
135 x 10 x 1
155 x 10 x 3

Incline DP:
35 x 10 x 3 (moving up next week)

Power cleans:
119 x 10 x 3 (failed at 7 last set)

Shoulder Flies:
15 x 10 x 3

Preacher curls (dumbell):
25 x 10 x 1
20 x 10 x 2

Skull Crushers (dumbell):
25 x 10 x 3 (failed last set aruond 5)

Today was kindof an off day
the guy kicked us out
hahaha

D Breyer
07-21-2005, 02:53 PM
just curious... whats your bf% at?

tigo
07-21-2005, 02:57 PM
i'm not quite sure as to i dont have a califer.. im guessing around 20-24 as an average taht i get from online.. know anyplace where ican find out? because i've been cutting but gaining weight.. its not calories either.. maybe muscle mass hopefully?

KevinStarke
07-21-2005, 03:01 PM
Welcome to the boards man, lookin forward to checking out your journal.

tigo
08-06-2005, 03:51 AM
sorry late for posting.. had to skip a week of lifting cuz of work :[

today:

Squat : 155 x 8 x 2 (my knees really strain.. is this odd?)

Incline DP Press:
40 x 12 x 1
45 x 12 x 1
50 x 10 x 1

Decline DP Press
45 x 10 x 3

Hammer Curls on Preacher
50 x 10 x 3

Tricep Extension
60 x 10 x 3

Power Cleans
125 x 10 x 3

god i love doing power cleans..

tigo
08-22-2005, 04:59 PM
i have been missing my lower body workouts cuz of family stuff

but heres my current workout from today

BP:
135 x 10 x 1
155 x 10 x 1
175 x 5 x 2 (only put up 3 on the second one)
185 x 3 x 1
then i tried to do 195 but completely failed

Dumbell Rows
65s x 10 x 3

Lat Pull Down
90 x 10 x 2
100 x 10 x 1

Close Grip BP:
115 x 10 x 1
135 x 8 x 1
145 x 5 x 1

then i tried 165 and failed.. these are so hard haha

Arnold Presses: first week on 40 lb
40 x 10 x 3, failed at 5 on the last set

Hammer Curls:
25s x 10 x 2
30 x 8 x 1
these are hard too bah

yeah.. my summer lifting is coming to a conclusion.. i'll be back at sdsu in a week, where hopefully this can continue

pei
08-23-2005, 12:37 AM
nice dude, getting some bigger numbers in here

tigo
09-02-2005, 11:32 PM
Workout was kinda bad today. drawn out cuz of sidequests

Decline BP:
135 x 10 x 1
155 x 10 x 1
165 x 8 x 1
175 x 5 x 1
185 x 3 x 1

Power Cleans:
110x 10 x 3
Beautiful.. havnt done these in awhile.. felt really good

Incline DP Press: (not so good.. dropped a weight, nearly twisting my arm off
45 x 10 x 3
probbaly gonna move up next week

Hammer curls:
25s x 10 x 3
must move up

Tricep Extensions
45 x 10 x 3

Shoulder flys
15s x 10 x 3

im really excited to be working otu agian.. feels graet

pei
09-03-2005, 12:58 AM
stick to fewer sets with heavier weights on the declines.. or try the flyes like i told you about, theyre killer. ill let you know what my routine turns out to be

tigo
09-05-2005, 12:06 AM
well i finally got a bf caliper.. and if im correct, im at around 24.5% body fat its all in my stomach though ahahha (beer belly). but i hope it'll go away.. any one have experience with beer bellies?

im going to start my cut in a week. 2000 calories on rest days and 23-2400 on workout days.. sound ok to yall?

tigo
09-05-2005, 10:28 PM
Workout today.. not too bad

damnn im still sore from friday

BP:
135 x 10 x 1
165 x 5 x 1
175 x 4 x 1
185 x 2 x 1

Lap Pulls:
110 x 10 x 3

Arnold Presses
35 x 10 x 3
damn those were hard

Lat Shrugs? (the ones where youre on a bench and pulling a dumbell up)
55 x 10 x 3 (each arm)

Hammer Curls
25s x 10 x 3
these were so hard today.. iduno why though

Tricep Pushdowns
30 x 10 x 1
25 x 10 x 2

all in all a decent day.. except for my arms :cry:

cut starts in 6 days..

tigo
09-08-2005, 03:22 AM
leg day.......

Squats:
135 x 10 x 1
155 x 8 x 1
185 x 10 x 2
i think im going to change my squatting pattern.. duno wtf i was doing
maybe 5 x 5 ? any opinions?

Leg press:
135 x 10 x 3 (each leg)

AB things on the machine
90 x 20 x 1
100 x 20 x 1
115 x 20 x 1

Oblique leans
12.5s x 20 x 3 (each side)
couldnt find a heavier ball in the room :[

Calf raisers:
200 x 20 x 1
220 x 20 x 1
240 x 20 x 1
that was killer..

tomorrow or friday i'm going to max.. cuz im starting my cut on monday

going to start creatine too to preserve as much lbm as i can when i cut.

tigo
09-17-2005, 08:34 PM
ok my cut totally went to hell cuz people came and visited, wanted to go out and eat and peoples bdays......
so
i am beginning again on today . -_-

tigo
09-17-2005, 08:35 PM
yeesh double posted

tigo
09-20-2005, 03:44 AM
i havnt lifted in a week cuz i've had the flu.. beginning again in about 7 hours heh
also gonna probably switch up my routine.. leg days on wednesdays kill my power cleans on fridays.. i think i might switch power cleans to mondays so that i can go balls out on squats on wednesdays.. anyway yea will be posting in 7 hours

tigo
09-21-2005, 12:06 AM
woo worked out today

calories looked alright.. forcing food down my throat cuz im sick so i donthave much of an appetite

BP:
135 x 10 x 1
155 x 8 x 1
165 x 5 x 1
175 x 2.5 x 1

Cable Rows
110 x 10 x 2
120 x 10 x 1 ehh i need to find something else for back..

Arnold Presses
35 x 10 x 3 (failed at 6 at last set)

Close Grip Lat Pulls
110 x 12,10,10 x 3

Hammer Curls
22.5s x 10 x 2 (think i need to switch up routine cuz my biceps were tired as hell)

Close Grip BP
100 x 10 x 1
110 x 5 x 1
115 x 3 x 1

thinking of adding deadlifts and\or power cleans to this day

lilmase1153
09-23-2005, 12:28 PM
wow chest, back, delts, biceps, and triceps all in one w/o.. so whats your split like?

are you doing an upper/lower split?

tigo
09-23-2005, 01:17 PM
yea im doing upper lower split

mondays and fridays are upper

wednesdays are lower.. and if i can move my legs on saturday i'll usually run, or swim

tigo
09-23-2005, 10:55 PM
workout again today got a pr !

since wed and thurs were a mess (3 tests) i couldnt go work my legs out so i did some squats today

felt really strong on bench today..maybe its cuz of the sandwich i had haha

Squats:
135 x 10 x 1
185 x 5 x 1
205 x 5 x 1

i gotta get used to squatting without the rail thing.. did somehting to my shoulder today cuz not being use to it

Decline BP
135 x 10 x 1
165 x 10 x 1
175 x 7.5 x 1 (pr!) usually i can do like 4-5 before i fail :D
185 x 2.5

Incline DB Press
40s x 10 x 2
45s x 10 x 1
woot i'll start at 45s next week

Powercleans
100 x 10 x 1
110 x 6 x 1
man its been awhile these were hella hard

Hammer Curls
22.5s x 10 x 2

tris were dead from the benching and the bad squat form

pei
09-24-2005, 02:44 AM
nice dude on the squatting and everything, thats waay higher than you ever did with me.

my new routine.. yea youve seen it, i just updated again today so the whole thing is there. im thinking i might just stick with it for this quarter

and.. im loving deadlifts

tigo
09-28-2005, 01:05 AM
Workout today was good, i think its cuz i switched up my diet a little..they ahvnt eben selling chicken breasts atthe campus market so instead im eating some sandwiches from the sub place on campus.. just straying away from the ham and stuff and sticking with chicken or roast beef and lots of veggies and no dressing or mayo on a multi grain roll
anyways here we go

macros looked alrihgt.. maybe theres more protein than on the fitday because i couldnt find the other meat in the sandwich so its like plus 10 or so g of proteini nthe sandwich

Flap BP:
135 x 10 x 1 (warm-up)
155 x 10 x 1
165 x 8 x 1
175 x 4.5 (PR w00t! i think i wouldve have made it too 5 but my spotter though i was gonna drop it)

Cable Rows
120 x 10 x 3 (last set failed at 7.5)

Arnold Presses
35 x 10 x 3 (failed at 8 last set.. my spotter couldnt reach to spot -_- haha)

Close Grip Lat Pulls
120 x 10 x 3 (failed at 8 on last set)

Hammer Curls
20s x 10 x 2

Close Grip BP
95 x 10 x 1
115 x 8 x 1

quick workout, was under a time constraint but overall im feeling the results and it feels good. :evillaugh

lilmase1153
09-29-2005, 03:46 AM
Congrats on the bench PR bro thats awesome.. oh and just so you know roast beef is worse than ham. it tastes better though

tigo
09-29-2005, 04:38 AM
@lilmase thanks man twofold for the props and the heads up on ham

in other news i seem to be developing insomnia.. bad for muscle recovery
any one know any good remedies

leg day tomorrow im excited for squatsss

tigo
10-02-2005, 01:46 AM
ok im ognna be out of the game for awhile.. screwed up my back today doing squats.. spotter didnt notcie i was failing (iduno why i failed either.. weird)

but yea will probably be out for at least a week
EIDT got abck from the hospital.. its only a pulled muscle (thankgod)
but out of commission for 2 weeks at least

any tips on lower back problems?

tigo
10-17-2005, 09:54 PM
YESSsuh back at 100% and a good workout today albeit a lil weaker but i guess thats expected

Flat BP:
135 x 10 x 1
155 x 10 x 1
165 x 5,2.5 x 1

Low Rows:
50 x 10 x 3

Close Grip Lat Pulls:
100 x 10 x 2
110 x 10 x 1

Tricep Pulldown:
60 x 10 x 1
70 x 10 x 1
85 x 10 x 1

Arnold Presses:
30s x 10 x 3 (must get back to 35s!)

Hammer curls:
25s x 10 x 3

feels so good to be back at the gym
i got gatorade powder too for an insulin spike

macros looked good today
im just in a really good mood to be able to work out again :evillaugh :evillaugh :evillaugh :evillaugh :evillaugh

started loading phase of creatine today as well

tigo
10-21-2005, 02:32 AM
forgot to post yesterdays workout haha

i was a bit perturbed while doing squats so i didnt go ATF

Squats:
135 x 5 x 1
155 x 5 x 1
175 x 5 x 1
195 x 5 x 1

Leg Press: these felt kinda weird
70 x 10 x 1
80 x 10 x 1
90 x 10 x 1

Calf Raisers:
180 x 20 x 1
240 x 20 x 2

Declined Situps:
10 x 3

Oblique Leans
10s x 10 x 3

Back Extension
10 x 10 x 2

getting back into it
feels so good to be sore again

tigo
10-22-2005, 12:32 AM
mmm today was good
didnt think it would be cause i didnt get too muc hsleep

Decline BP:
135 x 10 x 1
155 x 6 x 1
175 x 6 x 1
185 x 6 x 1 (PR!!! weird since its been so long)

Incline DB Press:
40 x 10,16,16
moving up next week thought i had lost more strength

PowerCleans:
100 x 10 x 3

Hammer Curls:
25s x 10 x 3

Shoulder Flies
15s x 10 x 3

Seated Tricep Extension:
30 x 10 x 2
40 x 10 x 1

ah so nice to be sore
creatine rocks haha

pei
10-23-2005, 04:17 AM
sweet dude when are you taking your creatine?

tigo
10-24-2005, 10:26 PM
Quick workout today.. felt weakish on everything but bench

Flat BP:
135 x 10 x 1
155 x 6 x 1
165 x 6 x 1
175 x 3.5 x 1

Arnold Presses:
30 x 10 x 3

Low Rows:
50 x 10 x 2
55 x 10 x 1

Lat Pulls:
100 x 10 x 1
110 x 10 x 2

Assisted Dips:
on 1:10
on 2: 6 x 2

Bicep Curls:
45 x 10 x 2

weak today plus i was rushed, but i feel it coming back

tigo
10-27-2005, 11:24 PM
leg day today..

squats: still unsure about weight after my injury
135 x 5 x 1
155 x 5 x 1
165 x 5 x 1
185 x 5 x 2

Leg Press single leg:
30 x 10 x 1
40 x 10 x 1
45 x 10 x 1

calf raisers
180 x 10 x 2

Oblique leans
16 x 10 x 3

decline situps:
10 x 2

back extension
110 x 10 x3

calories look good fortoday.. around ~1900 with good fat and protein percentage

my shirts feel tighter :D

tigo
10-29-2005, 06:28 PM
weak today.. couldnt get food beforehand
but macros look good

Decline BP:
135 x 10 x 1
155 x 10 x 1
165 x 5 x 1
175 x 5 x 1

Incline DB Press:
45 x 10 x 3

Power Cleans:
110 x 10 x 3

Hammer Curls:
25s x 10 x 3

Tricep Extension: extended my elbow a lil too much so i moved to close grip bp
35 x 10 x 1
40 x 10 x 1

Close Grip BP:
110 x 10 x 2

Shoulder Flies:
15s x 10 x 3

tigo
11-01-2005, 06:35 PM
another subpar workout
bah

Upper

Flat BP:
135 x 10 x 1
155 x 10 x 1
165 x 5 x 1
175 x 2.5 x 1

Arnold Presses:
35s x 10 x 3

Close Grip Lat Pulls:
100 x 10 x 1
110 x 10 x 2

Low Rolls:
50 x 10 x 3

Dumbell Rows
55s x 10 x 2

Hammer Curls:
25s x 10 x 2

Seated Tricep Extension:
45 x 10 x 2

Barbell Curls:
50 x 10 x 2

Tricep Extension:
50 x 10 x 2

weird day.. arms felt pumped.. pecs felt dead

tigo
11-03-2005, 02:20 AM
i think im going to drop my calories even lower... 2000 doesnt seem to be doing it well

tigo
11-04-2005, 12:18 AM
quickish workout today cuz i didnt want to miss my schools first bball game of the season..

Squats ATF:
135 x 5 x 1
155 x 5 x 1
175 x 5 x 1
185 x 5 x 1
205 x 5 x 1

Leg Press:
80 x 10 x 2
40 x 10 x 2 (single leg)

Obliques, decline situps and back extension..
16lb ball x 10 x 2

quick workout but i did all mysquats...

on another note i have strechmarks on my biceps :D


btw our team won 60-50 woot go aztecS!

tigo
11-05-2005, 04:50 AM
good workout today.. felt strong

Decline BP:
135 x 10 x 1
155 x 10 x 1
165 x 5 x 1
175 x 5 x 1
185 x 3 x 1 (PR!!!)

Incline DB Press: moved up in weights to 45 lb dbs
45s x 10 x 3

Power Cleans: changed type of barbell so went a lil lighter.. they felt kindof off today so ithink im going to change back
95 x 10 x 3

Hammer Curls
25s x 10 x 3

Tricep Press
95 x 10 x 1
115 x 10 x 1

Shoulder Flies
15s x 10 x 3

good workout today... sushi bar opened on campus.. good food before workouts.

pei
11-05-2005, 05:38 PM
just for your reference, my pushpull split routine:
push: bench press, arnold press, incline db press, machine fly, weighted dips/skullcrushers

pull: power cleans, barbell rows, widegrip lat pulldowns, reverse fly machine, seated row/db row.. no direct bicep work. ever notice how a lot of people cant spell on this site and spell it "bicepts?"

tigo
11-07-2005, 02:47 PM
today i tried some of the techniques on thefitshow.. made benching a bit harder
and it was feeling weak today despite my 8 hours of sleep and sushi and creatine before the workout eh. any comments?

Flat BP: 135 x 10 x 1, 155 x 10 x 1, 165 x 7 x, 175 x 2.5
using more of chest than arm\lat strength to put it up.. man that was hard

Arnold Presses: 30 x 12 x 3
someone was using the 35s and i was kind of rushing so i jsut did more reps each set

Close Grip Lat Pulls: 110 x 10 x 3
these felt kinda easy.. going to move up next week

Db Rows: 55s x 10 s 2
hard as hell.. but way better tahn low rows

Hammer Curls 25s x 10 x 3
i can do these without much spotting now.. so 30s next week

Tricep Extension 65 x 10 x 2
i still have yet to find a good tricep exercise taht i like.. so im still experimenting

all in all a good workout, albiet a little subpar
but i had good sleep last night.. woke up at 8:45am without my alarm

pei
11-08-2005, 12:53 AM
good stuff man, have you tried weighted dips? theyre killer

tigo
11-08-2005, 02:55 AM
in other news im going to fail out of my asian studies class
and i am asian.

how sad no?

tigo
11-11-2005, 04:50 PM
today was awesome... i think it mightve been the full meal i ate before lifting... new PRs and moved up in some exercises. well anyways here we go:

Decline BP: i was planning on doing sets of 5 until 185 but when i got up there i did 5 and decided to go to failure becuase i had a spotter today.. i did 9! it might be from that thefitshow video i watched emphasizing how to lift.. getting me stronger buahaha
135 x 10 x 1
155 x 5 x 1
165 x 5 x 1
175 x 5 x 1
185 x 9 x 1 (PR)

so i guess i'm moving up to 195 next week

Incline DB Press: moved up to 50s on the last set because i still felt strong.. think i'm going to start with it next week
45s x 10 x 2
50s x 10 x 1 (PR)

Power Cleans: good stuff. felt tired as hell afterwards though
100 x 10 x 3

Hammer Curls: Think i'm going to move to 30s next week because i can do 25s without too much help

Seated Tricep Extension: these were killer.. i think after how hard i worked my upper body prior to this..
30 x 10 x 3

Shoulder Flies : might move up next week.. getting easy
15s x 10 x 3

woot
i feel so energized today :strong: :strong: :strong:

tigo
11-15-2005, 03:05 PM
ugh todays lift is going to suck
i got 4.5 hours of sleep last night.. this insomnia is killing me

im hoping to go 5 x 4 to 185 or maybe 195 even... iduno about it yet though

ok yea today sucked
messed up my eating schedule so i lifted on a semi empty stomach
i figured this out when my normal set of 135 for warmup felt heavy..

Flat BP: meh pretty sure i wouldnt be able to do the 5 x 4
135 x 10 x 1
155 x 5 x 1
165 x 3 x 1
175 x 3 x 1
185 x 3 x 1 almost failed

Arnold Presses
35s x 10,10,8 x 3

Low Rows :
40 x 10 x 3

Wide Grip Lat Pulls :
110 x 10 x 2

Assisted Dips
20 lb assis x 10 x 2

Hammer Curls :
25s x 10 x 2

man havnt felt this weak in awhile.. i started feeling alittle better once i started and sipped my shake but man..

edit--
killed my diet today too.. well
not so much i guess im making today my cheat so tomrorow when i do legs and stuff im gonna be good
3000 calories pretty easily.. thinking that wheni bulk i can do it well

tigo
11-17-2005, 05:54 PM
not a bad day forogt to take craetine before wo though.. :\

SQUATS ATF:
135 x 5 x 1
155 x 5 x 1
175 x 5 x 1
185 x 5 x 1
205 x 5 x 1

Leg Press: getting better
90 x 10 x 1
110 x 10 x 1
130 x 10 x 1
150 x 10 x 1

Calif Raisers: dunno what to do on these.. i can do the entire machine so i lowered weight and did it slower\
140 x 10 x 3

Oblique Leans with 16 lb ball
10 x 10 x 3

Decline Situps: god i hate my weak abs
10 x 2

Back Extensions: Need to really figure out how to do DLs cuz they feel so awkward
110 x 10 x 1
130 x 10 x 1
150 x 10 x 1

tigo
11-18-2005, 09:08 PM
hmm i think today worked.. i added like 3 meals together before a workout.. and it was awesome haha

so yeah the meal i ate before hand was 1200 calories because i craved italian.
1230 71f 49c 99p
then ifell asleep haha
then worked out

i still ended the day with

2250 101f 135c 206p
so its all good right?

Decline BP: determined to move up today so i got a PR :D
135 x 10 x 1
155 x 5 x 1
175 x 5 x 1
185 x 5 x 1
200 x 5 x 1 (PR BABY WOOOO)

Incline DB Press : Couldn't believe it got the pr and still had enough juice to move up..
50s x 10 x 3

Power Cleans : jeez some people don't know theyre blocking you -_-.. the guys kept walking close changin their weights to me while i was doing them.. probably going to move up next week
100 x 10 x 3

Sitting Priest Curls: wanted to switch it up for fridays
60 x 10 x 1
70 x 10 x 2

Tricep Extension: felt a nice burn
40 x 10 x 3

Shoulder Flies: Moved up in weight.. only cuz the 15s were missing haha
17.5 x 10 x 3

feels good today

i think im going to switch my routine up a little.
for arm stuff..
Mondays: Hammer Curls and Dips
Fridays: Sitting Priest Curls and Tricep Extension

THANKSGIVING IS IN A WEEEK AWOOOOOOOOOOOOOOOooooooooooooooo

Coke
11-20-2005, 04:14 AM
If I'm not mistaken, you're looking very eager to clear some plates on Thanksgiving, lol.

Really appreciate you taking the time to check out my journal and have a good word in it...you are looking fine with the efforts over this way, awfully consistent with things the past month or so - :thumbup:

tigo
11-20-2005, 04:35 AM
- much thanks cocoa

i'm going to added some more shoulder work to my workout. military press on fridays ithink.

tigo
11-21-2005, 03:01 AM
hmm this is great.. i jsut realize how much strenght i've gotten i nthe last 2.5 months..
and im on a CUT.. haha can't wait to see what happens when i start bulking :d

anyhow, looking forward to a good workout today after classes.. its going to be HIIIT fosh0

tigo
11-21-2005, 09:23 PM
hmm good workout more PRs :evillaugh
felt like i was going to explode after because i think i consumed about a 1/2 gallon of water during the course of my workout, PWO shake included.

caloric breakdown today:
2158 88f\136c\206p

fats look a little low i think i might throw down a few more fish\flax oil pills


and without further ado:

Flat BP: figured out for the most part why it felt weird.. my form was a little off. i think i'm going to stay pyramids on monday and 5x5 on fridays.. feels better
135 x 10 x 1
155 x 5 x 1
175 x 4 x 1
185 x 3 x 1
195 x 2 x 1
205 x 2 x 1 PR!!

Arnold Presses: altered my form a little so i lowered the weight. also the 35s are always being used :(
30s x 10 x 3

Low Rows: feeling a good pull on the lats\ rhomboids
40 x 10 x 3

Close Grip Lat Pulls: for some reason wide grip feels really weird now
110 x 10 x 3

Assisted Dips: i long for the day i can do 2 full sets without help
BW-20 x 10 x 2

Hammer Curls: did these right after for a kinda ss
25s x 10 x 1
30s x 10 x 1

ah good workout.. learning new things each time :evillaugh :rolleyes:

lilmase1153
11-21-2005, 11:51 PM
Great job on the bench PR.. I know for me it was a total form issue, as soon as I corrected that I started to see some nice gains..

Coke
11-22-2005, 06:38 AM
Sweet pr on the flat bench bro, nice session overall.

ufc2005
11-22-2005, 07:15 AM
Nice bench session bro...perhaps you should start out a little heavier and keep the reps in the 4-6 range? I bet you could push a lot more than 175 * 5 if you did that..

EDIT: Damn, I typed that cuz i mistakenly looked at one of your bench sessions where you ended up doing 175 * 4.5 on your last set. I just saw your most recent bench workout. What an improvement..congrats on your PR...shoot for 225 next!

tigo
11-22-2005, 06:24 PM
lilmase: yeah thanks alot man i've finally realized how much good form helps lifting
Cocoa: not as sweet as yours man.. i long for the day i lift have numbers like yours
ufc2005: thanks dude yea i changed my routine and im getting better results and as a matter of fact i am going to try to shoot for 225 in the next week or 2 YEEEEuh
slept at 6 30 AM woke up at 11AM .. -__-

====
today was pretty good considering my insomnia didnt let me sleep til 6 am.. tried moving up in squatting.. semi succeeded

Squats ATF: went heavier today.. however didnt want to push it too hard cuz my backs pretty sore
135 x 5 x 1
165 x 5 x 1
185 x 5 x 1
205 x 5 x 1
225 x 3 x 1

Leg Press: same ol
150 x 10 x 3

Calf Raisers: i really loathe doing these.. feel like im going to cramp up each time
160 x 10 x 2

Oblique Leans
16 lb weight x 10 x 2

Back Extension: justuntil i learn how to deadlift..
150 x 10 x 3

Decline Situps: getting a lil easier.. either another set or weights added next week
10 x 2

mmm had to squeeze this workout in cuz im going home to san jose for thanksgiving for a eating orgy :D

HAPPY PRE THANKSGIVING YALL

bschatz88
11-22-2005, 06:47 PM
Hey man, first time checkin out your journal. But I looked through, and it looks like your lifts and have consistently goin up. Congrats. Keep up the good work. Oh and nice job on the bench PR. Thats some good $hit

Coke
11-24-2005, 07:12 AM
Sure is beautiful there in SanDiego and even SanJose - must be nice, lol... good workout with the squats and all.

tigo
11-24-2005, 06:10 PM
bschatz88: thanks for the support man
Cocoa: yea haha its pretty beautiful in san diego.. in the mid 70s temp wise.. san jose is a bit chillier

HAPPY THANKSGVING YOU TWO AND THE REST OF WANNABEBIG!!! EVERYONE BULK FOR ONE DAY :zipit: :zipit: :evillaugh :evillaugh

tigo
11-28-2005, 07:24 PM
mm good thanksgiving.. :D gained thought i lost weight but i gained .4 lb i think eheh

my cut has been slowing down so i'm dropping it another 200 calories.. ~1600 on non lifting days and ~2000 on lifting days

today was alright.. felt kinda disoriented though
2004 calories 89f \141c \170p

Flat BP: aiy almost got this. short term goal.. 225 by 12\21
135 x 10 x 1
155 x 5 x 1
175 x 4 x 1
185 x 3 x 1
195 x 2 x 1
205 x 1.8? x 1

Arnold Presses: felt good.. my form is better
35s x 10 x 3

Close Grip Lat Pulls: felt strong on these too haha
110 x 10 x 1
120 x 10 x 2

Assisted Dips: felt so weak on these...
10 lb assis 10,8 x 2

Low Cable Rows : biceps were dying
40 x 10 x 2

Hammer Curls: weak after 6 days of not lifting
25s x 10 x 2

im pretty sure it'll all come back
got some ON whey.. once i get my blender i'm gonna try builts low cal soft serve recipe :D

ufc2005
11-28-2005, 07:32 PM
Nice benching bro. Hope you hit the 225 milestone soon - you're really close!

Coke
11-29-2005, 05:46 AM
Sweet effort bro...whatever you do don't let up so that by spring/summer you'll step up the sex appeal - :D

tigo
11-30-2005, 06:09 PM
ufc2005: thanks for the support bro, im confident i'll hit it now
CoCoa: thanks man, yeah this winterbreak from school will be my challenge.. that i dont go crazy and eat everythign in sight haha :zipit: :rolleyes:

idon't know what it was, maybe lack of sleep
eh
forgot to do calves.. dunno whats going on in my head today.. been bumping into things all day long

Squats: gotta watch my form on the heavier sets.. i have a tendency to lean forward alot on when squatting high weights
135 x 5 x 1
175 x 5 x 1
185 x 5 x 1
205 x 5 x 1
225 x 5 x 1 (feels good to be able to do this again)

Deadlifts: i got kind of lost.. need to review the form again, also have a kind of pulling feeling where i hurt my back a month and a half or so ago
135 x 10 x 2

Leg Press: subpar
90 x 10 x 1
110 x 10 x 1
130 x 10 x 1

Decline Situps: weren't bad, doing more next week
10 x 2

Oblique leans: the dLs kinda got me here too
16 lb ball x 10 x 2

ufc2005
11-30-2005, 06:47 PM
Nice squattin man. I'm still in the newbie state as far as squats go and I'm gaining every week. The gains are bound to stall soon, but it feels great for now.

And it's good that you decided to stop the DLs and get your form down first. Bad form on DLs is a recipe for disaster. I screwed up my form the 1st few times I deadlifted and couldn't walk straight for quite a few days.

tigo
12-02-2005, 05:46 AM
i'm thinking a 4 day split for next semester.. upper lower, with 1 lower more focused on legwork and the toher lower back work

set and reps from Fortified Iron

for my reference:

reps - %1rm
1- 100%
2- 95%
3- 90%
4- 88%
5- 86%
6- 83%
7- 80%
8- 78%
9- 76%
10- 75%
11- 72%
12- 70%
15- 68%


Week 1: 12x3
Week 2: 10x3
Week 3: 8x3
Week 4: 6x4
Week 5: 5x5
Week 6: 4x6

Upper #1
Flat BP
Arnold or Shoulder Presses
Barbell Rows
Pendlay Rows (iguess)

Lower#1
Squats
Good Mornings
Leg Press
Power Clean

Upper #2
Close Grip BP
Military Press
Incline DB Press
Incline Lever Row


Lower #2
Deadlift
Hack Squat
Shrugs
Decline Situps
Oblique Leans

hows this look to you guys?
it would go

SUNDAY: UPPER1
MONDAY:LOWER1
TUESDAY:REST
WEDNESDAY:UPPER2
THURSDAY: LOWER2
FRIDAY:HIIT\jog or REST depending on how my body is
SATURDAY: REST

i'm refraining from a PUSH\PULL split just because i think i'd be better off hitting things twice a week instead of once, at least for upper body.
Lower body i'd rather do once a week because i might do HIIT or jog on SAT and for me squats = cannot walk for 2-3 days and vice versa, HIIT or jog= weak squats. i also can't really think of anymore leg exercises..

also this would let me party and not be sore on friday nights :angel:

Coke
12-02-2005, 05:59 AM
This new split may work out fine, best of luck with it...nice to see you resume some regular squats man.

debussy
12-02-2005, 10:05 AM
GOOD ROUTINE. that's similar to what I have been doing for the past year.

tigo
12-02-2005, 05:39 PM
not bad of a workout today.. kinda got a PR? haha

caloric breakdown today: 2011calories 77f\150c\179p.. need more fats but forgot to buy olive oil :[.. so iguess more fish caps tonight

i'm getting to the point where i know my body better on what it can and cannot do.. feels good, so without further ado, my workout:

Decline BB Press: felt a little weak on these.. then realized i started 20 lb heavier than i usually did. heh. saw a buddy of mine after my 215 set and asked him to spot me.. so much easier to lift heavier without the worry of working til failure
135 x 10 x 1
185 x 5 x 1
195 x 5 x 1
205 x 5 x 1
215 x 3 x 1
225 x 2 x 1 (PR)

Incline DB Press: going to make the sets smaller from now on.. felt weak again but i might have been because of the heavy decline benching
50s x 8 x 1
50s x 6 x 2

Power Cleans: felt really easy for some reason.. so added 10 lb.. probably use 2 plates next time instead
105 x 10 x 2
115 x 10 x 1

Bicep Curls: man today was an off day.. thought these were preacher curls (its a machine) til mid second set.. ohwell variation is good i guess
60 x 10 x 1
70 x 10 x 1
80 x 8 x 1

Tricep Pushdowns: need more tricep work next time
20 x 10 x 3

Lateral Raises: easy again.. up next week
15s x 10 x 3

tigo
12-03-2005, 04:31 AM
i have a month break this year from 12\21 til around 1\17ish and i have to go home where i don't have a state of the art gym

all i have at home is:
a bench, and a curling barbell that has around 120 lb weight on it. the bar weighs like 1 lb haha. and a punching bag.

im thinking HIIT combined with upper body lifting. HIIT will tear up my lower body, i'll do split squats before some of the HIIT. theres a hotel gym i can maybe sneak into. unless i get hooked up at the Y

Monday: CGBP flat, incline, decline 120 x 8 x 3 each
Bicep Curls, military press.

Tuesday: Split leg squat and HIIT

Wednesday: Negative Pull ups and Dips at the playground

Thursday: HIT

Friday: sneak into hotel, heavy flat DB bench, hammer curls, lat pulls, arnolds and such.

Saturday: Split leg squat and HIIT

this is worse case scenaro but doesn't seem too bad... does it?

i can probably get my bro to do this with me, except for the sneaking in part heh

f=ma
12-04-2005, 07:23 AM
real nice work on the bench pr bro

i cant believe its december already. i bet youre real pumped for a break from school. i know i am. when i go home, i get a month/week pass at one of the local gyms depending on how long im there. i refuse to miss a day unless absolutely necessary!

Coke
12-04-2005, 12:03 PM
Good variety in the upper body session...sweet pr on the decline bb press, that is a nice movement.

tigo
12-05-2005, 08:25 PM
ok another workout on lack of sleep
but it turned out decent


Flat BB Press: changed up the weights a little
135 x 10 x 1 (warmup)
165 x 5 x 1 (i found thatif i do this its easier to lift than if i start 175)
185 x 4 x 1
195 x 3 x 1
205 x 2 x 1
215 x .8..
after taht iwas still curious about 225 , so iasked someone to spot me
225 x .95 (DAMNIT) x 1 he said he barely helped me but iduno. next week for sure though

Arnold Presses: better form = harder haha
30s x 10 x 2
35s x 10 x 1

Low Rolls: hard today.. i can feel the little definition in my back now :D
40 x 10 x 2
50 x 8 x 1

Close Grip Lat Pull Downs: getting better
110 x 10 x 2
120 x 10 x 1

Assisted Dips:
20lb assist x 10 x 2

Hammer Curls:
30s x 10 x 2

overall not a bad day.. need more sleep though, i think it would help my lifting
BUT it looks like im on track with my 225 goal so w000t

McIrish
12-05-2005, 08:52 PM
Hey, nice recent PR on the bench, bro! That's great progress, especially on a cut like you're doing!

As for winter break, it's the best time to keep lifting when everyone else is giving up or takin a break! I find that when going home from college, if you have a Y in town, that's usually a good bet - otherwise, if you have a Gold's Gym/Bally's/something private, a *great* idea is to just talk to the manager and then ask if they have anything short-term (they'll usually quote you one month at like $40-50 or something stupidly high like that). Say that you're not interested for a full month (breaks are generally shorter, right?) and ask if he can't get you a shorter pass for less - at this point, whip out a $20 and say something to the effect of "Don't you have a short-term deal for like $20 for college students for 3-4 weeks, I'm only here until January [X], and a friend of mine says your gym has given short-term passes before." I've tried this foolproof method 3x and each time the manager at a different store has hooked me up with a "short-term VIP pass." I'm not 100% sure that the money goes to the corporate office (it's more likely it goes directly to his pocket), but it costs you half as much.

tigo
12-06-2005, 02:53 AM
ah thank you for the suggestion man, but sadly i just googled gyms near my house and it seems that there are only 24 hour fitnesses and YMCAs near it ... Golds Gym is like 20 min away... but thats really far. so i'm going to try the Y.. if they say no i try them with your method. :)


...EDIT..
DAMN it feels good to be on maintanence... had my first burger in like.. .3 months :)

tigo
12-09-2005, 01:36 AM
think i slept wrong.. so my workout was hindered today
cuz my back was killing me :(

SQUATS parallel on Smith Machine
135 x 5 x 1
185 x 5 x 2
205 x 5 x 1

didnt want to risk hurting back

Leg Press: .. i guess the abck controls the entire lower body
80 x 10 x 2

Leg Curls:
70 x 10 x 2

eesh. hope it gets better tomororw so that i can have a good one

Coke
12-09-2005, 05:00 AM
It happens to us all, sleeping wrong can wreak havoc...but you did well though bro with some good leg training.

tigo
12-09-2005, 07:40 PM
thanks man.. back is still a bit sore today though so i decided to do everything on hammer strength\ iso machines today

Decline Iso-Press: didnt seem as hard as normal decline. oh snap i just realized that thats probably because the 45 lb bar isnt counted. DAMNIT.
90 x 10 x 1
140 x 5 x 1
150 x 5 x 1
160 x 5 x 1
180 x 5 x 1
200 x 5 x 1

Incline Iso Press: this thing was even weirder.. had like 4 sets of numbers on it..
the ACTUAL weight i did was pretty low.. but still hard
70 x 10 x 1
101 x 6 x 1
110 x 6 x 1
120 x 6 x 1

Preacher Curls:
30 x 10 x 1
40 x 10 x 2

Assisted Dips: one of the reasons i felt that my pec workout wasnt as good today was cuz i was able to do these... normally on a day that i do both incline and decline i can barely do one
20 lb assisted x 10 x 2

did a few random assisted pullups

Iso-Lateral Deltoid Raise: was looking for somehting to hit my traps.. and this was the only thing that wouldnt strain my back
20s x 10 x 3
25s x 5 x 1

so yeah. it was a weird workout today.. maybe i'm just not use to machines

Coke
12-10-2005, 01:15 PM
so yeah. it was a weird workout today.. maybe i'm just not use to machines

The session was different for you...I think its great that you have not gotten accustomed to machines though - :thumbup:

Ought to keep it that way dude, lol - nice effort regardless!!

tigo
12-13-2005, 11:57 PM
^ thanks alot dude, yea i really enjoy working with free weights more :d

mmmm.. procrastinating studying for law final,

did some calculations..
beginning 9\05 ~24% BF @ 216 lb = 164.16 lb LBM , 51.84 lb fat
current 12\05~17.5%BF @ 209 lb = 172.425 lb LBM, 36.575 lb fat

is this right?
gaining 8 lb LBM and dropping 15 lb fat? in 3 months

anyhow, excited for next workout (THURSDAY)
after this stupid business law final is over..

tigo
12-15-2005, 12:37 AM
revised new routine for next semester

got this routine off Fortified Iron, he calls is Strength and Hypertrophy 2.0.. i just tweaked it a little because i dislike some of the exercises

this will be while i am cutting. and should drop some fat before summer hits :D
at the end of this if my bf% isnt satisfactory, i might do a 3-4 week modified Velocity Diet or PSMF to drop the rest of the fat off

for my reference:

reps - %1rm
1- 100%
2- 95%
3- 90%
4- 88%
5- 86%
6- 83%
7- 80%
8- 78%
9- 76%
10- 75%
11- 72%
12- 70%
15- 68%

Week 1: 12x3
Week 2: 10x3
Week 3: 8x3
Week 4: 6x4
Week 5: 5x5
Week 6: 4x6

going to go for 2 cycles which should leave me to the end of april if i factor in a 2 week normal lifting phase, then if i stil lfeel that im at to ohigh a BF% i'm going to either UD 2.0 or velocity diet

Upper #1
Flat BP:
Week 1: 12x3 (145lb)
Week 2: 10x3 (155lb)
Week 3: 8x3 (165lb)
Week 4: 6x4 (175lb)
Week 5: 5x5 (180lb)
Week 6: 4x6 (185lb)
Arnold or Shoulder Presses
Barbell Rows or Low Rows, depending how my barbell row form is
Lateral Pull Downs

Lower#1
Squats
Good Mornings
Leg Press
Power Clean

Upper #2
Close Grip BP
Military Press
Incline DB Press
Incline Lever Row

Lower #2
Deadlift
Hack Squat
Shrugs
Decline Situps
Oblique Leans
Preacher Curls thrown in

it would go

SUNDAY: UPPER1
MONDAY:LOWER1
TUESDAY:REST
WEDNESDAY:UPPER2
THURSDAY: LOWER2
FRIDAY:HIIT\jog or REST depending on how my body is
SATURDAY: REST

Coke
12-15-2005, 05:25 AM
Are you an ace planner or what?? - ;) ...awesome the way you have restructured your physique, great job - :thumbup:

Clifford Gillmore
12-15-2005, 05:30 AM
Awesome planning, good luck with the goals!

tigo
12-15-2005, 12:58 PM
hahhah thanks guys this is what my life's become after joining wbb and getting serious about lifting... i think about my routin e all the time, think about new things to do to it, tweaking it around and such.

tigo
12-15-2005, 06:04 PM
ok I've been trynig to find my new maintenance so i upped my diet by 2500 calories.. IM not stalling anymore.. i dropped 1.2 lb this past week haha

anyway
MY WORKOUT WOO

Flat BB BP: been aroudn 6 days so i did a little lighter
135 x 10 x 1
155 x 3 x 1
175 x 4 x 1
185 x 3 x 1
195 x 2 x 1
205 x 1 x 1

Arnold Presses:
30s x 10 x 2
35s x 10 x 1

Wide Grip Lat Pulls:
110 x 10 x 3

Assisted Dips: PR! 3 sets today instead of 2
20 lb assisted x 10 x 3

Low Rows:
40 x 10 x 3

randomly experimented with stuff like barbell rows (need to work on those) and deadlifts

all in all not a bad workout.. didnt feel too tired actaully

DONE WITH FINANCE FINAL 4 MORE TO GO!!!

tigo
12-16-2005, 06:14 PM
ok so my eating was totally screwed for today, i had it all laid out
and apparently the restauraunts i usually go to (with unprocessed food) that are on campus closed. meaning no sushi or sub sandwiches. so i was stuck getting fake chinese food at panda express :( and half a lil caesars pizza

and my back is totally dead from the low rows and like the 3 bb rows and deadlifts i tried yesterday -___-


MOTIVATION:

http://www.fitnessdestination.com/images/OB-85.jpg

+

http://www.megafitness.net/images/large/300LB-STANDARD-BRAND-OLYMPIC-PLATE-SET.JPGhttp://www.megafitness.net/images/large/300LB-STANDARD-BRAND-OLYMPIC-PLATE-SET.JPGhttp://www.megafitness.net/images/large/300LB-STANDARD-BRAND-OLYMPIC-PLATE-SET.JPG
http://www.megafitness.net/images/large/300LB-STANDARD-BRAND-OLYMPIC-PLATE-SET.JPGhttp://www.megafitness.net/images/large/300LB-STANDARD-BRAND-OLYMPIC-PLATE-SET.JPGhttp://www.megafitness.net/images/large/300LB-STANDARD-BRAND-OLYMPIC-PLATE-SET.JPG

Coke
12-17-2005, 07:57 AM
Nice work on trashing your back with the deads and rows bro...hope you do at least as well with those finals - ;)

deeder
12-20-2005, 05:09 AM
Hey I figured I'd check out your journal since you mentioned your routine in mine. Looks like you've made some MAJOR progress recomposing your body bro! Congrats!

Are you following the Strength and Hypertrophy 2.0 routine yet?

tigo
12-20-2005, 05:40 AM
Deeder: thanks dude, yea its been a trip, going for the final cut in spring
and no i havnt started strength and hypertrophy yet, because i can't really control my diet during the holidays, being around a chinese family thats keeps telling you you're too skinny (no matter what your bf% is at) and forces you to eat. I plan to start it mid-january, when my new semester and new cut begins

tigo
12-20-2005, 05:23 PM
ugh bad day personally, decent day physically

tried something new.. since i hadn't worked out my lower body in more than a week i kinda did a semi full body haha

Flat BP:: did heavy triples.. i feel that i could have done 215 x 3 x 1 but ohwell
135 x 10 x 1
165 x 3 x 1
185 x 3 x 1
205 x 3 x 1

ATF Squats: been awhile so i felt a lil stiff.. did triples.
135 x 5 x 1
185 x 3 x 1
205 x 3 x 1
225 x 3 x 1

Practicing Deadlift and Barbell Row form:
100 x 5 x 1 for dl.. (think im getting better)
100 x 5 x 1 for bbr (think im getting worse -__-)

NON ASSISTED DIPS!!!! :evillaugh :evillaugh :evillaugh
10 x 1
didn't think it'd be that easy, so i did weighted for the first time ever with a 15lb db.. felt real good
15 x 10 x 2

Low Rows: yeesh felt a pull on this
45 x 10 x 2

totally forgot about arnold presses because i had the intention of going in to just do bench squat and dl
ohwell

feels good to lift

HOME IN SAN JOSE TOMORROW NIGHT :)

Coke
12-21-2005, 06:19 AM
Workout was better than decent, lol...nice job with the triple sets on the flat bench and atf squats.

Clifford Gillmore
12-21-2005, 06:22 AM
Solid workout out

tigo
12-24-2005, 07:21 PM
thanks guys
i've been home and pretty bored..
its been raining so HIIT is pretty out of the question til it brightens up...

was supposed to go to the Y today, but somehting happened.. not too sure yet

did some low intensity benching and shoulder presses with short (like 30sec) rests.. just to see how H&S 2.0 would feel
damn its tiring haha

Flat-ish Bench Press: it might not seem like alot but the bar i have at home and am using is likea 3 foot curling bar.. so it a lot harder to lift.. i shoved all the plates i had on it though.
110 x 10 x 3

Shoulder Press: hard too.. different from arnolds
50 x 10 x 1
60 X 10 X 1

will continue later.. im gonna go to the park to do some dips..
and probably do a little HIIT tomorrow (its sunny today) before Christmas dinner with the fam

Coke
12-26-2005, 07:40 AM
Good deal there, you did what you could and got in pretty much half of your push work in...nice holiday effort - ;)

debussy
12-26-2005, 09:01 PM
Good work with the benching. Try the 215 x 3 next time. Also, keep working the deadlift and bb row form. So are you stuck with lifting at the Y this winter?

tigo
12-31-2005, 03:35 AM
cocoa: thank you brother happy new years!
Debussy: thanks for posting in my journal, been getting better at DLs.. lots of tips from friends. if i am lucky, i will be working out at the Y.. however, my friend with a membership is in LA currently, so sucks for me. and a happy new year to you as well man.

OK so i havn't been able to really get in any complete workouts for a while, lifting at home when possible, and playing bball for HIIT and a leg workout (no squat cages ANYWHERE here :()
so today, in desperation, i snuck into a hotel weight room and lifted.. couldn't do so much because of their lack of equip, but had the heavy dumbells i needed
thought my preWO was bad (ate a fat probably 1000+ calorie burrito like 15 min before), and had HIIT bball today before and yesterday.. so body was drained.. but i wanted to lift real badly

Incline DB Press: got a lil weaker from lack of lifting.. wish i coud've gotten in that last rep though
35s x 10 x 1 (warmup on flat bench)
50s x 10,10,9 x 3

Wide Grip Lat Pulls: these went ok.. i enjoy close grip better though
110 x 10 x 2

Overhead Tricep Press: i was really tired during this.. bad PreWO and the fact that i played 2 games of bball before the workout
45 x 10 x 1

now in retrospect i should have done some arnies.. alot safer when theres no spotter than military presses

ohwell. my friend who has a membership to the Y ( can bring guests) is back from LA now so i guess (and hope) that i can get a good workout going again next week

and also

HAPPY 2006 to all who read my journal... lets welcome the new year with a bang :D

Coke
12-31-2005, 05:58 PM
You will own in 2006!!...make no mistake about it because you were about to take things over in 2005 - :D

tigo
01-09-2006, 05:40 PM
i am significantly weaker.. but im hoping it will come back in the next few weeks.. only thing i've been doing athome really was bball

snuck into the hotel weight room again today:

Flat DB Press: feels good to be tight
30s x 10 x 1
50s x 10 x 3 (barely)

Arnold Presses: again significantly weaker.. could barely do 2 sets
30s x 10,8 x 2

Wide Grip Lat Pulls
110 x 10 x 2

Hammer Curls: eesh
25s x 10 x 2

i am so glad i get to go back to school in a week and start lifting consistently again