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TOBART
08-13-2005, 03:51 PM
Alright, I've been reading a lot journals here and have finally decided to commit to one. I'm a skinny, always have been. I've been lifting seriously for almost 2 years now and I've seen a good change in my size. When I started lifting, I weighed less than 120lbs with clothes on. I have a really hard time putting on any weight at all. I'm on a semi-clean diet of 4000-5000+ cals a day and I've been doing this for as long as I can remember. I've weighed as much as 150lbs at one point, but I recently got sick and lost 15lbs in a month.


Anyways, I look forward to the advice and comments :)


I'll throw in yesterday's Back workout just to kick things off.

August 12, 2005 - Back/Biceps

Tried to jump a low baricade at work and nailed my knee which still hurts. I skipped deadlifting today as a result. Replaced with cable T-rows... or whatever they're called:

100 x a lot (this used to be heavy)
130 x 10
140 x 7


So on to pullups. My gym only has one place to do these, on the cable fly thing. There were 3 kids playing on this thing when I was doing cable rows, I wasn't paying much attention to what they were doing. They are still there when I'm done so I ask if I can work in, they're cool about it. So I put 15lbs on the weight belt and wait for one to finish a set of what started as flys. 10 reps..... 20 reps... um ok... 30 reps... wtf? 60 reps... I have no clue what kind of exercise is going on, its kind of an alternating arm flail now...

5 minutes of intense 10lb arm flails later.... "Ok you can have it now"

Pull Ups
BW+15 x 8

Kid (laughing) "how many did you do there?"
Me "ummm 8"
Kid (sweat pouring off his forehead) "haha you're never gonna get a workout like that"

BW+15 x 7
BW+10 x 7


DB Shoulder Press (absolute full ROM)
40's x 8+
40's x 8+
40's x 8 (barely)

Alternating DB curls
30's x 10 per arm
30's x 10 per arm

Finished with 2 sets of BB curls, not recorded



Ohh, and I went to a toga party later that night.I had no sheets to spare so I made mine out of electrical tape and a massive TD Canada Trust banner that a jacked a few months ago. Must have got 100 signatures on it that night haha.

http://www.chumpchange.org/other/toga.jpg

TOBART
08-13-2005, 03:59 PM
A few older pics @ 145lbs

Nito
08-13-2005, 08:06 PM
How tall are you?

pinky8713
08-13-2005, 08:34 PM
Good idea starting a journal man. Keep eatin' dude. The weight will come..

Assuming that one idiotic kid was a scrawny little bastard, i would've picked him up and military pressed him a few times and then threw him across the room. What an idiot. He deserves to be punched in the face for making a comment like that after your pullups.

dissipate
08-14-2005, 03:27 AM
heyyy you're bulking too :)

you look pretty good in the pics, nice quads and huge delts... i see lots of potential.

wearing a canada trust banner with electrical tape to a toga party - lol!

TOBART
08-14-2005, 03:06 PM
Thanks!

I'm 5' 7" tall, haven't grown in years, I think I'm stuck here.

Check out this situation. My room mate just moved out yesterday, he had no room in his car to take most of his belongings so he just left them for me to keep. In the deal I got myself a brand new blender, a george foreman grill (also brand new), a quality silverware set and at least a month supply worth of food. He was a typical stoner and ate a lot of unhealthy convenience food. Normally I would avoid this stuff.... but its free and I'm skinny haha.

Anyways, Sunday's I do the detail work at the gym. Stuff that doesn't get hit too hard through the rest of my routine. I'm trying something new where I hit my chest twice a week as it has been lagging and showing little progress over the last couple months.

August 14, 2005 - Chest / Abs / Calves
DB Decline haven't done this for a long time)
45's x 10+ used to be hard, now its easy :)
55's x 8
55's x 6.5 messed up mentally, I should have got 8


Flat Bench Cable Flys (never done these)
30 x 9
30 x 7

Did some various ab exercises with 8-12 reps until failure, didn't record

Standing Calf Raises 3 second hold at top and bottom
225 x 15
270 x 10
270 x 8

My calves will probably never grow but I'm still gonna keep hitting them hard

Leg day coming up tomorrow :)!!!!!!!!

dissipate
08-15-2005, 04:25 AM
blender... george foreman grill... *drool*

TOBART
08-15-2005, 07:10 PM
Ate a pound of ground beef then went to the gym.

August 15, 2005 - LEGS!!!!

Zercher Squats
135 x 8+
175 x 8+ (+10W)

These are easy to do but they still ruin my forearms, the pain is unbearable by the 8th rep yet I have a lot of leg strength left.

SQUATS
185 x 8+ (extremely deep)
225 x 10 (past parallell)
245 x 6 (I think I could do 8 but I'm scared to fail)
205 x 8

Seated Calf Raise (I'm spent and my calves are still feeling yesterday's calf raises)
70 x 10+
70 x 10

Drinking a 700cal weight gainer with dextrose right now. I don't think I'll be able to eat 2 more meals in the next 3 hours :(

FDR
08-15-2005, 08:17 PM
I've always found that my shakes fill me up for longer then food does, maybe try cramming inthe 2 meals then the shake. You're a true hard gainer if you're consumiung that many cals for as long as you can remember!

Nice looking journal =)

TOBART
08-15-2005, 08:25 PM
I have a 500cal shake for breakfast because I just can't eat first thing in the morning and I dont have time to cook anything. But I seem to get really hungry an hour or 2 later.

I'm actually starting to get a bit hungry right now and I finished that shake just over an hour ago. Probably going to eat a small meal in 45 minutes ~400cals then its the traditional pre-bed deathshake... 1300cals :)

TOBART
08-16-2005, 08:13 PM
I'm on the road with work for the rest of this week then moving back home, no lifting until Saturday :( Gonna be eating like a king while I'm on the road though :)

TOBART
08-20-2005, 07:15 PM
August 15, 2005 - Back and Stuff

Ohh, its an exciting day, haven't lifted for the better part of the week. Back at home going to the first gym I've ever lifted at. I weighed in at 141.2 lbs.

DEADLIFTS
135 x 8+
225 x 8+

Now I've been planning this all week, a max on deadlift for the first time ever.

315 x 1 (raw, just hand chalk)

Now lets talk about it. I'd give my form a 7/10, I went a little slow from knee height to lockout. Grip was perfect and I even held the weight in lockout for about 5 seconds. I think I have the strength do to an additional 30 pounds but I still need to get my form absolutely perfect. Next time I try a max, I'm going to have somone knowledgeable watching my form to see things I can't.

275 x 2 (good form)

Pulls Ups
+15 x 7
+15 x 7
+10 x 7

DB Shoulder Press
45's x 4 (the bench was set wrong and it felt odd)
40's x 10+
40's x 7

DB Curls
30's x 10
30's x 10
finished with a set of EZ bar curls 70 x 7

TOBART
08-22-2005, 08:51 PM
August 22, 2005 - Legs

I was out at the beach all day getting a nice burn in the hot weather. It was really hot in the gym tonight and I was gonna go savage on squats. Weighed in at 142.6, yeah a gain, but I'm sure it means I'm getting better at holding in piss.

Zercher Squats
135 x 8+
185 x 8+ (+10 W)

These are easy and they don't really hurt my forearms anymore. I love the squat racks at my new gym they have very large hooks for the weight so I can carelessly set the bar back into position after each set.


SQUATS!
185 x 8+
225 x 10+ (all were damn deep, far past parallel)
245 x 6 (must do 7 next week)

Immediatly after the 245 x 6 I felt light headed as if I was going to pass out. I went to the change room and just relaxed for 10 minutes. I blame the heat.

Seated Calf Raises on a new machine
90 x 10+
115 x 9
115 x 9

I definatly won the sweatiest person in the gym award tonight.

TOBART
08-24-2005, 02:45 PM
August 24, 2005 - Chest

So I went to the gym in the afternoon today and I expected to weight a lot less because I normally go right after supper so I have a lot of weight inside of me. Somehow I'm at 143.6 right now, measured on 2 different and assumably accurate scales (I also had a physical first thing in the morning at the doctors office). I'm also getting some blood work done to see if I have a hyperactive thyroid, which could be why I need so much damn food to gain weight.

BB Bench
115 x 5+
125 x 5+
135 x 5+
145 x 7 (with no spot at all :) and it actually felt.... light, form was perfect)
145 x 4

DB Bench
50's x 9
50's x 7
50's x 7

dips
BW +25 x 8 (+1 R)
BW +25 x 7
BW x 10+ (ultra deep, extra slow)

I had a lot of trouble getting my shirt off after this workout.

TOBART
08-26-2005, 03:03 PM
August 26, 2005 - Back & Stuff

I drank last night (mostly gin & gatorade), but drank plenty of water and ate a lot of food afterwards. None the less I still dont feel 100%

Deadlift
135 x 8+
225 x 8+
275 x 4
255 x 5

Pull Ups
BW +15 x 9 (+2 R) :)
BW +15 x 8
BW +10 x 7

DB Shoulder Press
45's x 7 (I was shakey on every rep and didn't feel too safe, good form otherwise)
40's x 9
40's x 7

Alternating DB Curls
I graduated to the 35's today!

35's x 7
35's x 6

This guy who works at the gym was lifting today. He came in and immediatly (no warmup whatsoever) put 405lbs on the smith machine, put on a belt and cranked out 7 of the most painful looking 1/2 squats I've ever seen. Then he went and bragged to the hot girl who was working. Coool.

I'm tracking my diet on fitday just for today, I'll post it later tonight. I'm supposed to go out drinking again as its my last day here, we'll see about that.

TOBART
08-26-2005, 11:33 PM
After using fitday to track today's diet I found out that I eat a scary ammount of fat.

Here's the breakdown

Total Calories 5083
Protien 254g
Fat 189g (?)
Carbs 590g

Now I dont understand the fat thing, sat, poly and mono. I think I messed up with some of the custom foods. Let me know what you think...

I'll take any critcism on the diet. I know its partially filthy but thats the only way I can get to 5000 calories. I eat like this almost every day, I didn't try any harder just because I was recording it. I tend to eat more on weekends because I can stay up later and cram an extra meal in. On weekdays its more common to get 4000-4500 cals.

http://www.fitday.com/WebFit/PublicJournals.html?Owner=TOBART&Year=2005&Month=7&Day=26

TOBART
09-03-2005, 11:46 AM
I'm back in school now, living on my own again. Just got internet hooked up which explains the lack of updates here. Recently I bought what I feel is the best investment someone who is bulking can make..... a dishwasher. Now I can use as many plates, pots, pans, utensils as I want when I'm making / eating a meal which is helping phenominally.

My diet has kicked ass for the last 2 weeks and I'm very proud to say I'm up to 146lbs. I'm eating much cleaner now that I'm living on my own and I'm getting a consistant 5000 cals per day.

I'm at another gym now where powerlifting is the big thing. I'm slowly getting into powerlifting and I'm getting a lot of help with my big 3 lifts. I found out I'm benching incorrectly, putting all the stress on my delts and using too narrow of a grip. With new improved form, my bench has gone down drastically but I know its going to see a large improvement soon.

TOBART
09-05-2005, 04:32 PM
September 5, 2005 - Legs

Zercher Squats
135 x 8+
195 x 8+ (going to add weight next week, these are easy)

ATF SQUAT!!!!!
185 x 8+
225 x 8+
245 x 9 (+2 R) (adding weight next week)

Hyper Extensions
+25 (held on top of head) x 9
+25 x 7
+25 x 7

Someone was busy on the seated calf press and I was spent so I left.

dissipate
09-06-2005, 08:37 AM
hey tobart.. just checked out your fitday link. fat at 33% is pretty okay i think. do you have any macronutrient ratios you're trying to follow or?

good to see your improving your form, and grats on the rep PRs :)

TOBART
09-07-2005, 07:30 PM
Thanks dissipate! I'm not following any real macronutient ratios, I'm just trying to eat as much as possible and limit transfat and sugar intake.

I just read some of your journal and realized you're a girl. A girl who actually knows what she's doing in the gym :cool:


September 7, 2005 - Chest
BB Bench
115 x 8+ for like 6 sets

I was still working with this new bench form, I can easily get 12+ good reps with this weight but I was really stressing form and speed.

DB Bench
50's x 7

Why am I even doing this after BB bench? I feel so weak with this lift, I decided right at this point to drop it for a while.

Dips
Now I have a lot of energy left because I skipped 2 of the usual sets of DB bench

BW+25 x 10 (+1 R)
BW+25 x 8
BW+25 x 9!!

Machine Flys (used my delts too much to push weight)
135 x 9.5
135 x 8

Skull Crushers
EZ Bar + 30lbs for 3 sets (50lbs?)

I wanted to take a pic right after this workout, its the best my upper body has ever looked, huge pump in the chest. I've been doing chest twice a week lately (heavy DB decline press on my accessory day) and it seems to be working.

dissipate
09-08-2005, 04:01 AM
I'm not following any real macronutient ratios, I'm just trying to eat as much as possible and limit transfat and sugar intake.

you might get better results with a plan.... what's your diet like now? you said you're eating much cleaner now? could you put an example into fitday?

so far IMO for bulking (according to lyle's suggestions)
protein: you need only maybe 215g (1.5*BW)
fat: 20-25% total cals
carbs: the rest

that's if you do fine on high carbs. the concerns many people have with fat when bulking is that when there is an excess of cals, fat is more easily stored as fat.

but if you're getting good results with this - gains mostly LBM - then i'd say keep going.

EDIT: you might be able to get better advice if you made a post in the nutrition section with a link to your fitday entry

and nice dips!! :P

TOBART
09-10-2005, 08:34 PM
I'll do a fitday for tomorrow with my slightly cleaner diet. I got my blood test results back from the doctor yesterday, according to them I'm perfectly healthy and my thyroid is not hyperactive. They did tell me that my cholesteral was on the high side but nothing I should worry about.

Yesterday's Workout

September 9, 2005 - Back & Stuff

Weight: 146.7lbs (mid day)

Deadlifts
135 x 8+
185 x 8+
225 x 8+
245 x 6 (too sweaty and I forgot my chalk, grip gave out)

Pull Ups
BW+15 x 8+
BW+15 x 7
BW+10 x 6

These always seem to fluctuate.

DB Shoulder Press
40's x 8+
40's x 8+
45's x 7 (I'm definatly improving with these)

Alternating DB Curls
35's x 8

Hammer Curls
25's x 9

TOBART
09-12-2005, 07:28 PM
Sorry, never got around to doing a new fitday, too busy with eating and school haha.

September 12, 2005 - Legs

Zercher Squats
These are just getting easier now that the arm pain is completely gone.

135 x 8+
205 x 8+ (+10 W)


ATF SQUATS!!!!

185 x 8+
225 x 8+ (feels light)
255 x 7

Hyper Extensions

+25 (held on top of head) x 10 (+1 R)
+25 x 8
+25 x 8

TOBART
09-14-2005, 07:50 PM
September 14, 2005 - Chesticles

BB Bench
115 x 8+
125 x 5+
135 x 5+
145 x 3 :(

I'm stuck somewhere between using my new form which is proper but I cant lift as much with and my old form, improper but I can bench decent weight. I'm getting direct training from the powerlifters at my gym after this coming weekend (they're at a comp right now).

Dips
BW+25 x 10+
BW+25 x 10+ (+2 R)
BW+30 x 9 (+5 W)

These feel very solid now that I dropped the flat DB press out of my routine, I go into dips with so much energy. I'm going to up it to a 35 plate next week.

Machine Incline Press

45 per side x 10+
55 per side x 7

Never used this machine before, going to try it for a few weeks.

Skull Crushers
EZ Curl bar + 30lbs for 3 sets of about 10 reps, upping weight next week

TOBART
09-16-2005, 08:01 PM
September 16, 2005 - Back & all that

Deadlift
135 x 8+
225 x 8+
245 x 8+ (+2 R) (brought chalk and grip felt strong, upping weight next week)
245 x 6 (hands were just too sore to hold it any longer)

Pull Ups
BW+15 x 8
BW+15 x 5.5
BW+0 x 5.5

I have no idea whats up with these lately, it must be the bars at my new gym, I just can't do them like I used to. I'm considering going to lat pulldowns for a while; possibly just for the last 2 sets. Any advice would be appreciated here.


DB Shoulder Press
40's x 8+
45's x 8 (+1 R)
45's x 7

Curls
35's x 8

Hammer Curls
25's x 10
25's x 8


Reading back in my journal, I have gained 6 pounds in the last 30 days :)

TOBART
09-17-2005, 10:16 PM
Ahhh the diet went downhill today. I went out drinking last night (some cheap gin then beers). Too much yelling and stuff now my throat is killing me and I can hardly eat anything. I think I'm getting a cold, nose is running, throat hurt, no appetite. I'm going to tone down the drinking a bit, once every other weekend, and I'm going to pace myself and drink quality liquors instead of bum wines and 40's.

Going to the gym tomorrow to do accessory stuff tomorrow (calves, abs, some chest work)

TOBART
09-21-2005, 07:03 PM
I finally felt good enough to hit the gym again. It's been 3 days since my last workout and I've hardly been eating since Friday. As a result, I lost around 3 pounds, probably just water / food weight, I'm not too concerned. I ran out of weight gainer and had to switch to N-Large2 which has 400 less cals per full serving, this affects my daily totals a little bit.

September 21, 2005 - Legs

Zercher Squats
135 x 8+
205 x 8+ (easy, upping to 225 next week)

ATF SQUAT
185 x 8+
225 x 8+
255 x 7 (I've never in my entire life pushed as hard as I did on the last rep here)

Hyper Extensions
+25 x 10
+25 x 8
+25 x 7


Basically identical to my last leg day although my 255 squats were extra deep this time. I had a good spot so I pushed them to near failure.

TOBART
09-23-2005, 03:51 PM
September 23, 2005 - Back, etc

Deadlift
135 x 8+
225 x 8+
255 x 4 (plenty of strength left but my grip slipped)
255 x 5 (grip issues, just gonna keep lifting heavy and hope these work themselves out)

Pull Ups
BW+15 x 8

Lat Pulldowns
120 x 8
120 x 8

DB Shoulder Press
40's x 8+
45's x 9 (+1 R)
45's x 8

DB Curls
35's x 8

Hammer Curls
25's x 10

TOBART
09-24-2005, 04:16 PM
Came back home for the weekend. I decided I'd go to the gym with a friend just do so some chest and arm work. I was going to just follow whatever he did but I steered clear from that after I realized he was doing a full day of direct bicep training.

Anyways I didn't record anything but I did manage to get 10 reps with 60's on DB decline bench. Also did 8 dips with a 45 plate. Measured my arms after, they're 14" with a pump.

TOBART
09-26-2005, 06:50 PM
September 26, 2005 - Legs

Weighed in at 147lbs today. My eating has been very solid for the last 2 days and I'm not sick anymore. Felt so strong today.


Zercher Squats
135 x 8+
225 x 8+ (+20 W) (still easy but painful on the forearms)

ATF SQUAT!!!!
185 x 8+
225 x 8+
255 x 9 (+2 R)

I had one of the top powerlifters at my gym spotting me on the 255 set, I went as deep as my legs would allow (far past parallel) on every rep. He said my form was really good but I need to improve my breathing. I'm going to up the weight to 265 next week.

Hyper Extensions (weight held on top of head)
BW+25lbs x 10+
BW+25lbs x 10
BW+25lbs x 8

TOBART
09-28-2005, 07:23 PM
September 28, 2005 - Chest

DB Decline Bench
warm ups

55's x 8+
60's x 7
60's x 4

Going to get a spot for these next week.

Dips
BW+35 x 8+
BW+45 x 4 (the belt messed up so I stopped)
BW+45 x 8
BW+45 x 5.5

Skull Crushers
65 x 8
65 x 8
65 x 7

TOBART
09-30-2005, 03:29 PM
September 30, 2005 - Back, etc.

Deadlifts
135 x 8+
225 x 8+
255 x 7 (+2 R)
275 x 4

Pull Ups
BW +15 x 8

Lat Pulldowns
120 x 9
120 x 8

DB Shoulder Press
40's x 8+
50's x 6 (first time ever using 50's :))
45's x 8

DB Curls
35's x 8

Hammer Curls
25's x 10
25's x 10

My hands are sore and my diet has been well over 5000 semi-clean calories every day this week.

TOBART
10-03-2005, 07:05 PM
October 3, 2005 - Legs

Weighed in at 148.5 lbs, the heaviest I've ever been in my life. Diet has been good. I'm going to put more effort into getting AT LEAST 3 liters of water a day.

Zercher Squat
135 x 8+
225 x 8+ (solid reps, felt a pleasant warmth on forearms :))

ATF SQUAT
185 x 8+
225 x 8+
265 x 8 (+10 W)

All sets were done extra deep as usual. I was hesitant about squatting so heavily today, I woke up in the middle of the night screaming because my calves were in so much pain from yesterdays calf / ab workout. Once I started lifting though I couldnt notice. Somehow I've gained 3/4" on my calves since April 2005 (and about 5 pounds in bodyweight).

Hyper Extensions weight held on top of head
BW+35 x 10 (+10 W)
BW+35 x 8
BW+35 x 7

I've been using a 25lb plate for the last month, I finally just decided to up it. My form with the 35 isn't as perfect, I tend to use momentum more than just movement.

TOBART
10-05-2005, 06:46 PM
October 5, 2005 - Chest

Just another average chest day, a little bit stronger than I was a week ago. I weighed in at an astonishing 150lbs which is once again, the most I've ever weighed in my life. Definatly just water / food weight that makes up the difference from 2 days ago.

DB Decline Bench
warmups
then
55's x 8+
60's x 8
60's x 6

Dips
BW+35 x 8+
BW+45 x 7
BW+45 x 6

Skull Crushers
65 x 10
70 x 8
70 x 7

Decline Crunches with weight held on top of head
+10 x 8
+10 x 7
+10 x 6

Not a fun exercise when you've just eatten a huge meal.

TOBART
10-07-2005, 06:54 PM
October 7, 2005 - Back n Shoulders

Back home for the weekend. I went to the brand new university fitness center. They had 4 brand new squat racks which were simply the most beautiful things I've ever seen and all the weights were large and rubber coated.

Deadlifts
135 x 8+
225 x 8+
255 x 8+ (+1 R)
315 x 3 (+2 R)
335 x 1 (+20 W)

A lot of red here.... My form on the 335 x 1 was in need of improvement, I seemed to compensate with my right side. It wasn't horrible but I'd like to retry it with perfect form in a month or two.


Pull Ups
I was going to try 50 BW pullups broken into a few sets, but I wore out quickly.
BW x 12
BW x 7

DB Shoulder Press
40's x 8+
50's x 7 (+1 R)
45's x 7

DB Curls
35's x ?

Hammer Curls
25's x ?


Going to do a leg day at this gym on Sunday. Going to hit 275 x 8 with ATF squats. 315 x 8 by the end of this year.

TOBART
10-10-2005, 02:10 PM
October 10, 2005 - Legs

I'm going to be feeling this one tomorrow. Had a headache for no apparent reason yesterday so I just did some abdominal work at the gym yesterday.

Zercher Squat
135 x 8+
235 x 8 (+10 W)

I'm getting to a weight with these where I almost need to do 3 sets to fill the huge gap in weight differences. I'm going to switch to front squats soon, maybe at the end of this month.

ATF Squat
185 x 8+
225 x 8+
275 x 7 (+10 W)

I've been putting a steady +10lbs on my squat every 2 weeks lately. Going to stay with 275 next week and hopefully get 8 or 9 reps.

Hyper Extensions
+35 x 8
+35 x 8

Both of these sets were incredibly difficult, I was just worn right out from squatting.

Finished off with a set of weighted decline crunches.

notobart
10-12-2005, 12:00 PM
quit drinking, less spackling, more muscle juice, damn the zercher squats and respect your elders will lead to exceptional growth.

TOBART
10-12-2005, 07:30 PM
spackling hehe

October 12, 2005 - Chest... mostly

Weight is holding steady at ~150lbs my diet slipped the smallest ammount this weekend but otherwise its been the same old heavy eatting every 2 hours.

DB Decline
55's x 8+
60's x 9 (+1 R)
60's x 7

No spot on these, I need to warm up my triceps more before starting these, maybe some lightweight cable pulldowns. From 60lbs on, my gym's DB's go up by 10lbs so I'm going to be switching to 70's soon.


Dips
BW+35 x 8+
BW+45 x 9
BW+45 x 7 (form needed improvement, didn't go deep on some of them)

Skull Crushers
70 x 8
70 x 6
70 x 5

Side Laterals with very strict form
15's x 10
15's x 9

Decline Crunches weight held on top of head
+10 x 10
+10 x 8

TOBART
10-14-2005, 05:09 PM
October 14, 2005 - Back +

Deadlifts
135 x 8+
225 x 8+
265 x 8 (+10 W)
315 x 2

I was expecting more reps on the 315 set, my hands were unbearably sore from the previous sets and I just didn't have the energy to get more reps.

Pull Ups
BW x 10
BW x 8

Lat Pulldowns
85 x 17
85 x 15

DB Shoulder Press
40's x 8+
50's x 7
50's x 3

DB Shrugs
70's x 7
70's x 7

Finished with a set of DB curls with 35's and hammer curls with 25's.

I'm going to drink some whiskey tonight and eat a lot of Burger King. I'm feeling extra skinny and I havent drank for 3 weeks.

TOBART
10-17-2005, 06:48 PM
October 17, 2005 - Legs

WOOOOOOO!!!!! Just a cuunthair under 152lbs, my bodyfat looks visually the same as it did at 135lbs. I have no idea why progress is suddenly going smoothly after 2 years but I just don't want this to stop.


Front Squats
Just practicing these, never really done them before.
95 x 10+
95 x 10+
95 x 10+

ATF SQUATS
185 x 8+
225 x 8+
275 x 8 (+1 R)

DB Walking Lunges
total weight x reps per leg
120 x 7
120 x 6

I haven't done these for months, I like using DB's because it trains grip as well which will help my deads.

Hyper Extensions weight held on top of head
+35 x 9 (+1 R)
+35 x 8

TOBART
10-19-2005, 07:28 PM
October 19, 2005 - Chest mostly

DB Decline Bench
55's x 8+
60's x 10 (+1 R)
60's x 6 (messed up shoulder a bit on last rep, got scared and stopped)

Dips
BW+35 x 8+
BW+45 x 8
BW+45 x 7

Incline Skullcrushers first time ever trying incline
45 x 10+
65 x 10
70 x 8

Side DB Laterals with strict form
15 x 12+
20 x 6

Decline Crunches weight held on top of head
+15 x 10
+15 x 7

TOBART
10-21-2005, 09:07 PM
October 21, 2005 - Back +

I'm starting to get sick again. I'm taking around 2500mg of vitamin c to try and counter the sickness. Probably going to lose some weight over the next few days. Didn't seem to effect this workout though. My weight is still dancing around 150-152. I broke my headphones so I have to deal with the "rollin in mah escalade earnin da dollahs" rap music they've been pounding at my gym lately.

Deadlift
135 x 8+
225 x 8+
275 x 4
275 x 2

Both sets of 275 were done with perfect form, my hands were in great pain for some reason and I just couldn't hold the weight any longer.

Pull Ups
BW x 10
BW x 8

Lat Pulldowns
95 x 15+
95 x 13

DB Shoulder Press
40's x 8+
50's x 8 (+1 R)
50's x 6

Bent Over Laterals
15's x 10
15's x 10

No idea what my form is like on these, they felt odd.

Finished with 6 different sets of curls. I tried some Zottman Curls (thanks for the idea fixation).

TOBART
10-24-2005, 06:03 PM
Something is wrong with my left knee / quad right now. I'm feeling a loud clicking out the outer quad, right above my knee. It's hardly painful and I can squat my bodyweight and the clicking is very minor. If I stand on one foot and curl my leg up so the heel touches my ass, the clicking is audible and I can really feel it.

I'm sure this is from the heavy squatting I've been doing lately. Going to take a week off from squatting and look into knee wraps in the meantime. We'll see how I feel for deadlifts on friday.

I might do an extra upper body day this week.

TOBART
10-24-2005, 08:06 PM
October 24, 2005 - Shoulders

I realized how badly I need the gym on a Monday, decided to go and work shoulders. I haven't done an all-shoulder day for months. I tried a few new exercises just to gauge how much weight I would be able to use and practice form.

DB Shoulder Press
40's x 8
50's x 8
50's x 6

Bent Over Rows (in the power rack)
115 x 5
95 x 8
95 x 10
95 x 8

I need help with these, not sure if I'm doing them right.

Front DB Lat Raise
20's x 10
20's x 7

Rear Delt Fly (on the pec deck)
35 x 10
55 x 10
75 x 9
75 x 10


I miss squats so much :(

TOBART
10-26-2005, 07:17 PM
October 26, 2005 - Chest


My knee is still clicking, there is little to no pain but this is still disturbing me. I used the link in the general health forum and come up with this...
Lateral Cartilage Tear (http://www.sportsinjuryclinic.net/cybertherapist/front/knee/ilateralmeniscus.html)

My friend who is majoring in kinesiology insisted that I get my knee X-rayed asap. He also told me to stop going to the gym until I get an ok from a doctor. I opted to just keep with the upper body workouts and take out anything that could potentially strain my legs. Going for an X-ray tomorrow though.


BB Bench
115 x 8+
125 X 8+
135 x 6

Embarrassing. I can do more on decline with db's.

Incline Bench Machine
55 per side x 10+
70 per side x 10
75 per side x 7

Dips
BW x 12
BW x 15
BW x 12

Incline Skull Crushers
75 x 7
75 x 7

TOBART
10-29-2005, 01:53 PM
It feels like my testicles have ascended since I've stopped squatting and deadlifting. I'm really lacking intensity in the gym without them. My knees are starting to feel a lot better (almost no clicking) and I might even squat again on Monday.

Weight is holding steady, my diet was imperfect this weekend. Probably in the range of 3500-4000cals. People tell me I look bigger. My arms were 13.5" cold before this workout. Quads are 22.5" cold. Waist is 28" if I suck my gut in, 31" relaxed.

October 28, 2005 - Back

Seated Cable Pull
110 x 10+
135 x 9.5
135 x 7.5

Pull Ups
BW x 8 :(
BW x 5.5 :(

Lat Pulldown
95 x 12
95 x 12

T-Bar rows
+70 x 6+ (just stopped for no apparent reason at 6)
+70 x 10
+70 x ?

Hyper Extensions
+35 x 8
+35 x 8

Finished the workout with about 4 sets of various curls.

TOBART
10-31-2005, 06:17 PM
October 31, 2005 - LEGS

I feel great right now. I decided to go ahead with the ATF squatting again despite my knee problems. It started out crappy, I was scared to go above 135lbs, I just kept thinking one of my knees would just give out.

Now, I had talked to one of the powerlifters at my gym and he recommended knee wraps and even offered to bring me a pair today. I used them and I think I'm in love.

ATF Squats and I mean DEEEP
bar x 30+
135 x 10+
185 x 8+
225 x 10 (with knee wraps, almost effortless)
255 x 8+ (w/ knee wraps)
275 x 8+ (w/ knee wraps)

Hyper Extensions
+35 x 10 (+1 R)
+35 x 9


Didn't want to do lunges today, I'll likely start doing them again next week. Not a lot of volume on this workout but it felt great.

TOBART
11-02-2005, 06:29 PM
November 2, 2005 - Chest

DB Decline Bench
50's x 8+
60's x 8+
70's x 6 (first time ever using 70's)

Dips
BW+35 x 9
BW+35 x 10
BW+35 x 8

All deep with good form.


Incline Bench Machine
70 per side x 8
70 per side x 7

Incline Skull Crushers
75 x 7
75 x 7

Decline Crunch
+20 x 8
+20 x 6

TOBART
11-04-2005, 06:42 PM
November 4, 2005 - Back

Deadlifts
135 x 8+
225 x 8+
275 x 5
275 x 4

Hands still get really sore, grip gives out.

Pull Ups
BW x 10
BW x 7.5

Lat Pulldowns
95 x 15
95 x 12

DB Shoulder Press
40's x 8+
50's x 8
50's x 7

Felt real strong with the 50's both of my last reps were damn near failure. Finished with 2 sets of barbell hammer curls.

TOBART
11-07-2005, 09:26 PM
November 7, 2005 - Legs

ATF Squats
135 x 10+
185 x 8+
225 x 8+
255 x 8
295 x 4 (with knee wraps)

Good, deep form on all reps, I'm going to stick with a heavy wrapped set at the end of each squatting session.

Hyper Extensions
+35 x 10
+35 x 8

Another short leg session, we'll see how this low volume works. I did calves and abs really heavy yesterday.

TOBART
11-09-2005, 07:52 PM
November 9, 2005 - Chest

DB Decline Bench
warm ups with 20's
50's x 10+
60's x 8+
70's x 6 (same as last week but much steadier)

Dips (all with full ROM, I didn't count any that were subpar)
+35 x 10+
+40 x 6
+40 x 6

Incline Bench Machine
70/side x 9
70/side x 6

Decline Crunches
+20 x 8
+20 x ?

Incline Skull Crushers
75 x 8 (+1 R)
75 x ?

TOBART
11-12-2005, 11:13 PM
November 12, 2005 - Back

Finished midterms on Thursday and I just had to drink. Woke up with no hangover but a sore back. Skipped Friday's workout and ate a bunch. Workout suffered, no improvements from last week really.

Deadlifts
135 x 8+
225 x 8+
275 x 6 (+1 R)
275 x 4

I've gone from 265 x 8 to 275 x 6 in 3 weeks, that doesn't seem like an improvement but it's going up consistantly.

Pull Ups
BW x 11
BW x 8

Lat Pulldowns
90 x 15
90 x 15

DB Shoulder Press
40's x 8+ (felt easy)
50's x 5 (no idea what happened here)
45's x 6 (horrible)

Finished with 2 sets of DB hammer curls. No more heavy drinking for at least a month.

TOBART
11-14-2005, 06:10 PM
November 14, 2005 - Legs

ATF Squats
135 x 8+
185 x 8+
225 x 8+
275 x 8 (with wraps)

SLDL
115 x 10+
115 x 8
115 x ?

First time doing these with a barbell, really just working on form here.

Hyper Extensions
+35 x 10
+35 x 8

TOBART
11-16-2005, 05:58 PM
November 16, 2005 - Chest

DB Decline Bench
50's x 8+
60's x 8+
70's x 7 (last rep was full but could have used improvement) (+1 R)

Dips only counted reps with full ROM
+35 x 8+
+40 x 7
+40 x 6

Incline Bench Machine
45 / side x 10+
45 / side x 6

I dropped the weight down for these and tried resting between every rep as to work on the lower ROM and speed of my bench work.

Incline Skull Crushers
75 x 8
75 x 6

Decline Crunch
+20 x ?
+20 x ?

My diet slipped a bit this long weekend and last week because of midterms. I'm still stuck around 152 lbs, I've been eatting a lot better since Sunday and I hope to be up to 155 by the end of this month.

TOBART
11-18-2005, 05:08 PM
November 18, 2005 - Back

Deadlifts
135 x 8+
225 x 8+
275 x 7 (+1 R)
315 x 1

I really wanted to get 315 x 3 today and I very well should have. I took a big break between 275 and 315. I was really pumped to pull the weight up, the first rep was explosive, just flew right up, lockout was strong, but I instantly felt light headed, then the entire right side of my face went numb. I got scared and set the weight back on the ground.

Pull Ups
BW x 10
BW x 7

Lat Pulldowns
95 x 15+
95 x 12

DB Shoulder Press
40's x 8+
50's x 9 (+1 R)
50's x 6

Finished off with some hammer curls, preacher curls and standing ez bar curls.

TOBART
11-21-2005, 06:11 PM
November 21, 2005 - Legs

ATF Squats
135 x 8+
185 x 8+
225 x 8+
275 x 7 (with wraps)

My knees still click, definatly not getting better. At the same time, they aren't getting any worse. My belt came today from Anthony, I'm going to attempt a one rep max squat sometime soon.

SLDL
135 x 7
135 x 8
135 x 8

Second week I've been doing these, I'm really working on form still. This weight feels light but I have flexibilty issues so I can't get it very deep. For some reason my grip starts failing around the 6th rep.

Hyper Extensions
+35 x 10
+35 x 8

TOBART
11-24-2005, 07:36 AM
November 23, 2005 - Chest

So f**ckin stressed out from finals / end of semester projects right now. I'm going to keep lifting during the next 3 weeks just to stay sane.

DB Decline Bench
50's x 8+
60's x 8+
70's x 5

Dips only counted reps with full ROM
+35 x 8+
+40 x 8+ (not a PR but the most I've done with really good form)
+40 x 7

Incline Skull Crushers
75 x 7
75 x 8

Decline Crunch
+25 x ?

I've ate so much today, couldn't stop farting, I was crop dusting the whole gym, had to stay moving the whole time to even it out. Weight was dead on 152lbs.

TOBART
11-25-2005, 03:51 PM
November 25, 2005 - Back

Deadlifts
135 x 8+
225 x 8+
280 x 4
280 x 5
280 x 3

Pull Ups
BW x 11
BW x 8

DB Shoulder Press
40's x 8+
50's x 9
50's x 7

Finshed with 2 sets of hammer curls and a set of ez bar curls.

TOBART
11-28-2005, 08:08 PM
November 28, 2005 - Legs

all done with a headache, damn school work

Squats

135 x 8+
185 x 8+
225 x 8+
225 x 8+
225 x 8+
225 x 8

Some of these were ATF some were parallel, I didnt want to go too heavy today, just wanted to do a lot of f*ckin squats.


SLDL still working on form and flexability, seeing improvements
135 x 8
135 x 8

TOBART
12-07-2005, 12:38 PM
December 6, 2005 - Chest

Exams were getting way too hectic so I decided to take a week off. I let my diet slip because I just didn't have time to get 6-7 meals a day. Probably ate ~3000 cals a day for the last week. I'm down to 150lbs now.

DB Decline Bench
40's x 8+
50's x 8+
60's x 8+
70's x 5

Dips
+35 x 8+
+40 x 7
+40 x 5

Pec Deck
115 x 9
115 x 7.5

Incline Skull Crushers
75 x 8
75 x 6

Finished with 2 sets of decline crunches with a 25 plate.

No improvements, a few things went down a rep or two. Should see some improvement once finals are over.

Deadlifter
12-08-2005, 05:22 PM
You're very strong for your size, keep up the good work.

In the last few entries, you seem somewhat negative. If you feel mentally stressed out about working out, you could be overtraining. I'd suggest that you go on an entirely new routine with new exercises and rep ranges. Linear periodization always plateaus eventually.

The body adapts to exercises and workloads relatively quickly, and if a certain movement is done in the same manner for a long period of time, the risk of injury is increased due to overusage. This is why most people that do a bench & curls workout usually stop seeing gains, get injured, and then quit. But you won't quit, as is demonstrated by your work ethic.

TOBART
12-09-2005, 03:42 PM
Thanks Deadlifter. And yeah, I've been under a lot of stress for the last 3 weeks with final exams and final projects. Even took a week off because I just couldnt find time to eat of lift properly.

I'm moving in 2 weeks and I've decided to really change up my routine once I get to wherever my new gym will be. The only things I'm going to keep are squats (but I'm going to do lower weight, high reps), dips and DB shoulder press. Reading back through my journal I've noticed my strength and size gains slowing down a lot recently. My intensity and ambition to be in the gym is still strong though.


December 9, 2005 - Back

Deadlift
135 x 8+
225 x 8+
275 x 5
275 x 5
275 x 5

Probably not a PR but this is the first time I've done 275 x 5 x 5 x 5


Pull ups using a very unstable piece of equipment
BW x 9
BW x 7

DB Shoulder Press
40's x 8+
50's x 9
50's x 6

I trained with a classmate at a different gym today. He finished right away so I never had time for curls. I might do some tonight at home.

TOBART
12-12-2005, 07:24 PM
December 12, 2005 - Legs

ATF Squat
135 x 9+
185 x 8+
225 x 8+
225 x 8+
225 x 8+

SLDL
135 x 8
135 x 8
135 x 8


Another short leg workout. I've been feeling light headed during squats and deadlifts lately, not sure what it is. On the 225 sets for atf squats, I decended extra slowly for the first 4 reps (just trying something new). I'm still having flexibilty issues with SLDL's it seems like the lowering of the weight is much harder than lifting it.

TOBART
12-16-2005, 09:59 AM
December 15, 2005 - Chest

Finals are finally done. I was one of the lucky 8 people that actually made it to next semester :) . As a result I drank all day Wednesday. Somehow I made it to the gym the next day and got a decent workout in.

DB Flat Bench someone was using the decline, figured the change wouldn't hurt
40's x 8+
55's x 8
60's x 5
60's x 5
60's x 5

Dips
+35 x 8
+40 x 7
+40 x 6

Incline Bench Machine
45 / side x 10
55 / side x 6
55 / side x 5

I have a lot of trouble initially getting the weight to move. So I lowered the weight for these and did all the above sets with a stop at the bottom, I let the weight rest on the stops for a few seconds, then fired back up; then lowered the weight real slow.

Incline Skull Crushers
75 x 7
75 x 6

weighed decline crunches
2 sets with a 25 plate held near my head

TOBART
12-19-2005, 10:33 AM
December 16, 2005 - Back

Ah I forgot to post my back workout from Friday.

Deadlift
135 x 8+
225 x 8+
275 x 5
275 x 5
275 x 5

Pull Ups
BW x 5
BW x 5
BW x 5
BW x 5
BW x 4.5

I was going for 5x5. I did these reps with great form and a slow, full negative movement. I'm going to stick with 5x5 for a while.

DB Shoulder Press
40's x 8+
50's x 7
50's x 5 or 6

Finished with some ez bb curls and some hammer curls.


I'll be training legs later today

TOBART
12-19-2005, 06:43 PM
December 19, 2005 - Legs

Back home for Christmas break and I forgot to bring my tub of weight gainer. I'm drinking a homemade concoction of liquid eggs, milk, olive oil and hot choclate mix right now.

ATF squats
135 x 8+
185 x 8+
225 x 8+
265 x 5 (with wraps)
275 x 4 (with wraps)

I should have done more on the wrapped sets but I had no spot. All reps were very deep.

SLDL
157 x 8
157 x 6 (no damn grip, I'm seriously considering straps)

Incline Hyper Extensions
+25 x 8+
+35 x 7

TOBART
12-29-2005, 10:26 PM
Not going to update any training until after new years. I'm at a temporary gym for this week before I move again. I'll be changing my routine a lot for after new years, just practicing some new lifts and stuff now.

I flat benched 145 for 5x5 the other day and I've been consistantly atf squatting 275 x 7

I'm at 154 lbs now as of today :)

Just started taking injectable vitamin b-12 yesterday, hopefully I see some effects by next week.

TOBART
01-08-2006, 10:19 AM
Alright, so I only have access to the internet on weekends. My lifting has been going smoothly still, weight is still 153-154.

I was having stomach problems last week and I could barely choke down any food. I was eating like one tuna sandwich a day then drinking a ton of milk and weight gainers to compensate. I had some tests done and the doctor told me I have too much gas in my stomach (still waiting on some other results from tests). He gave me some pills and my eating is back to normal. I stopped taking vitamin b12 just in case it had anything to do with this problem. I did notice a big change in appetite and energy until this stomach problem came about.

I changed up my routine so that I am lifting 5 days a week.
Monday - Legs
Wednesday - Chest
Thursday - Shoulders
Friday - Back
Sunday - abs and calves

Thursday and Sunday are quick workouts, usually under 30 minutes. On back day I've just been doing a lot of deadlifts and pull ups.

I should have internet next month so I'll start posting workouts again. Until then I'll just give general weekly updates.

TOBART
01-13-2006, 07:05 PM
Well the b12 wasn't the problem and I was so happy with the appetite and energy gains I experienced so I'm taking it again (1cc per week).

I squatted 315 for 3 reps this week, not ATF but past parallel with knee wraps. My bench is crap and I started doing arnolds. My new gym is horrible, they actually put some kind of shining dressing on the benches so they are all slippery.

I'm sure I've put on weight, I'll find out tomorrow when I deadlift back at my hometown gym; should be a good session.

TheCommander
01-13-2006, 08:29 PM
You have some very impressive strength!

TOBART
01-22-2006, 02:02 PM
Thanks commander.

Weight is ~153 right now, I've been eating a lot and staying consistant with my diet but I'm having trouble adding any weight. Seems like I have to run around at work a lot so I'm probably burning more calories than normal.

I started box squatting last week. Did a few sets of 235x8 using 4 plates as a box (about 8"). My bench keeps going down, I have no idea why.

TOBART
01-28-2006, 06:43 PM
Weight is still the same and I have no idea why. I'm eating better than I've ever ate in my life this past 2 weeks.

Squats went well this week. I did a few sets of 8" box squats with 245x8.

I trained chest with a guy I met who commented on my squats, he's a competitive natural bodybuilder; my height but 40lbs heavier. He seems like a very knowledgable person and he said he'll gladly help train me.

I just got back from my back session, deadlifted 270x8, really the only thing worth noting.

I got myself a bodyfat caliper today, its supposed to be accurate to +/- 1%. Anyways, after checking 20+ times I finally determined I am 9% bodyfat. I'm not trying to be this lean, I really just want to put on a lot of weight this winter.

TOBART
02-03-2006, 08:12 PM
This injectable b12 has me eating like a ****in horse. I just can't stop eatting and I've never been happier. I've been on a pretty steady diet of McDonald's and weight gainer this week but I'm planning to clean things up next week.

Lifts went alright; I've been using the power rack to do bb incline bench and shoulder press. Squats went up a few reps with my 8" box squats.

I'm so hungry I'm shaking right now and I just ate a 1200 cal meal 10 minutes ago. I love this.

Anthony
02-03-2006, 08:16 PM
Squats are looking very strong. Glad to hear the belt arrived safely, can't believe I missed this journal for so long!

TOBART
02-04-2006, 12:10 AM
Thanks Anthony. Yeah the belt came and I haven't really had a chance to use it. I'll throw it on every now and then for SLDL's but I'm still getting used to it with my light sets of squats, I dont feel comfortable with it on the heavy sets.

I almost forgot to mention. I EXPLODED another pair of underwear doing squats this week. I'm not sure whether I should throw them away or frame them. They ripped from the center of the crotch, all the way to the band near my lower back.... all in one squat :)

TOBART
02-09-2006, 07:16 PM
One hundred and fifty five pounds!!!!

I was kind of sick this week but I managed to kill my legs on Monday and get a shoulder workout in today. I box squatted 245x8 again (raw) so I'm going to bump that to 255 next week. I've also started to do good mornings on my leg day; but damn, I can hardly do the bar due to my lack of flexibility.

Pics of my fatness coming when I hit 160 :)

TOBART
02-19-2006, 11:58 AM
Still at 155lbs. My diet stayed consistant this week; however, I did eat a lot of fast food. Whatever though, it works for me. I can eat crap, gain weight and still maintain low bodyfat. I'm going to keep up my filthy bulk until I hit 12% bodyfat, then I'll clean things up (currently between 8-9%).

Lifts all went well this week. I just barely got 255x8 with 8" box squats, my spotter helped a tad on the last rep, I should be able to do it without help this week. I'm progressing with incline bb bench and I can tell its building my chest well. Deadlifted 275x8 yesterday and every rep felt strong.

clvmike19
02-19-2006, 04:49 PM
I saw way back in your journal you were 148lbs. Looks like youve made some great progress since then...very strong too!

TOBART
02-25-2006, 05:35 PM
Thank you :)

Well, just as planned, I box squatted 255x8 with no assistance at all. I'm progressing with my bb shoulder press and incline press but they're still really low numbers.

Just got back from deadlifting, I think it went something like:
135x8
225x8
245x5
275x5
295x3

Weight is at a solid 155; the filthy bulk continues.

TOBART
03-18-2006, 11:19 AM
Haven't updated this for a few weeks because I either havent been around a computer or my training hasnt been going well.

I'm not sure where my weight is right now, most likely 154-156 with 9%bf. I changed my diet quite a bit last week and it seems more managable. I'm waking up at 6am now so I can fit more meals in throughout the day; having a weight gainer first thing in the morning and right before bed.

I went back to atf squatting,seems like the box squats didnt help any. My current squats are 275 x 8 and 295 x 4 (both with wraps).

TOBART
04-01-2006, 12:02 AM
Haven't updated this for a while, finding it hard to get on the internet lately. Anyways, things are pretty much the same, I've been taking dieting and weight training really seriously this month and oddly enough its not really paying off.

Diet has been very consistant at 4200 cals per day (occasionally more, very rarely less). Its not horribly filthy, but its far from clean. Still, I'm at 155lbs and 9% bf. Seems like I gained 1/4" on my arms this month, they're currently at 13.75" cold and they actually look pretty good.

My best squat lately has been 300 x 5 with knee wraps, 3 of the reps were absolutely ass to floor, the last 2 were just past parallel. I'm also finally bench pressing with 135 for a few good sets. I started doing bent over rows as a temporary replacement for deadlifts. I'm really impressed with how hard they hit my lats.

TOBART
04-16-2006, 07:51 PM
No internet still, I'm going back to school in 2 weeks and I should have a connection by then. Figured I'd just throw in a quick training update.

I've been doing 20 rep squats for the last 2 leg sessions. I up the heavy 20 rep set by 5lbs every week.


My last leg session

Squats (past parallel but not quite atf, raw)
135 x 10
185 x 20
210 x 20
245 x 10

Good Mornings
115 x 8 x 8 x 8

And thats it.


I've had a lot of trouble eatting over the last week. I'm down to 152 now. Its a stomach problem that I'm seeing the doctor about (waiting on test results right now).

TOBART
04-25-2006, 12:56 AM
I've been mountain biking a lot lately; oddly enough adding this small amount of cardio is helping my training. I've basically done nothing physical except lifting weights for the last 2 years so I'm in horrible shape.

My weight is back to 155. Training is progressing slowly but smoothely. The only thing really worth noting is I did 220 x 20reps with past parallel squats. After that I managed 250 x 7 absolutly ass to floor (seriously about 2" from the floor) in a very controlled manor with no straps.

That's all I have for now, I'm moving into a new place next week and I'll have internet. I hope to be on WBB more often.

TOBART
04-25-2006, 07:59 PM
Just wanted to throw my new short term goal in here so that its written down instead of just in my head.

By June 15, 2006 I will weigh at least 160 lbs without clothes, mid day.

This gives me just under 7 weeks to gain roughly 6 lbs. I'm currently eating ~4200 calories a day, hopefully once I move my diet will be steadier and cleaner and I should be able to consistantly hit 5000 cals a day. My routine will stay the same but I'm going to start deadlifting again soon.

TOBART
05-05-2006, 10:52 PM
Finally, I've got my own internet connection again. Moved into my new place last week and my diet is getting a lot better with my school scedule.

It was a rough week during the moving, my diet wasn't too great. I'm down to 153lbs. That goal I posted earlier is gonna be a lot harder than I thought.

Anyways, I'm going to start posting workouts again, starting tomorrow. And for the record, I squatted 225 x 20 with good form, past parallell.

TOBART
05-08-2006, 10:57 PM
May 8, 2006 - Legs

Squats
135 x 8
185 x 20
230 x 20
250 x 8 (extra deep)

All squats except the last set were done past parallel. Long breaks between sets.

Good Mornings
115 x 8
120 x 8
125 x 8

I do these with my feet together and really wide grip. Go down so my upper body is parallel with the floor.



My diet has been really good this week. I'm drinking an 1800 cal shake before I go to bed. Then I wake up at 5am down half my morning shake (1200 cal), go back to sleep, wake up at 7 and finish it. I think I can hit a steady 5500 cals with my current diet but it will all fall apart over the weekends.

Weight is currently at 153.5 lbs, mid day with gym clothes.

TOBART
05-11-2006, 04:56 PM
May 11, 2006 - Chest

I've been kind of sick since tuesday but I still tried to get this workout in. I'll be skipping my shoulder / calves workout this week. Maybe try and work it into my back day. As you can see, all forms of my bench work is horrible, I've tried everything and I just cant any form of benching to improve.

Incline BB
95 x 8
115 x 8
135 x 6 x 4 (horrible)

Flat BB
135 x 8
145 x 8 (PR)
145 x 5

Dips
BW+30 x 8
BW+35 x 8

Finished with 3 sets on the pec dec and 2 sets of pulldowns with the rope handle. Tried to do some abs but I just wasnt feeling it.

TOBART
05-14-2006, 01:28 PM
May 14, 2006 - Back

Chins
BW x 8
+25 x 5
+27.5 x 5 x 3.5

Bent Over Rows
135 x 8
165 x 8 x 8 x 8

Seated cable pull wide grip with palms facing
135 x 8
150 x 8
160 x 8 (I think this is a best for me, different machine though)

Finished off with 6 sets of different curls in the 5-8 rep range.


My diet sucks lately, I've been sick and I can't get hungry or keep any food down. This exact same problem happened to me last spring and I lost 15 lbs in a month but my lifts stayed the same. I had some tests done the other day, I'm not gonna get to ambitious though.

TOBART
05-16-2006, 07:52 AM
May 15, 2006 - Legs

Squats
135 x 8
185 x 20
235 x 20 (+5 W)
255 x 5 really deep (short break between last set)

Good Mornings
120 x 8
125 x 8 x 8

Edit, somehow my weight is at 153 right now, 8.5% bodyfat.

TOBART
05-17-2006, 08:36 PM
May 17, 2006 - Chest

Behold.... another horrible chest day

Incline BB
95 x 8
115 x 8
125 x 6 x 5

Flat BB
145 x 7 x 4
135 x 8 x 5

Dips
BW+35 x 7 x 7 x 6

Finished off with 2 sets on the pec dec and about 5 sets of weighted abdominal exercises.


My diet is back to normal, in fact I'm pretty sure I'll hit 5500 cals today. I decided to start injecting vitamin B12 again. I took 0.5 cc on monday and I can tell its helping with my appetite already.

TOBART
05-20-2006, 04:38 PM
May 20, 2006 - Back

Chin ups
BW x 8
+25 x 5
+27.5 x 5 x 4 (PR)

Deadlift
135 x 8
225 x 8
225 x 8

My first day back to deadlifting, I havent done them for 5 months. No need to go too heavy yet. These felt great!

Seat Cable Pull (wide grip with palms facing)
150 x 8
160 x 8
170 x 8 (PR)

Finished off with some light DB bent over rows and a few sets of various curls.

My diet is still good. Been right around 5000 cals the last 2 days.

TOBART
05-23-2006, 07:47 PM
May 23, 2006 - Legs

Squats
135 x 10
185 x 20
240 x 20 (PR)
250 x 6 really deep

I'm getting scared of these 20 rep squats. Its taking me like 10 minutes to recover afterwards. I mean it takes that much time until my vision is back to normal and I feel safe to walk around. I was just too damn tired to get 250 up more than six times. All reps on the 20 rep sets were slightly past parallel.

Good Mornings feet together, really wide grip
135 x 5 x 5 x 5

Weight is currently at 154 with gym clothes, mid day. I'm considering a light cut this summer. Not because I think I need it but because I'm getting sick of bulking. The plan is to bulk as hard as I can until June 15, then cut until August. The goal would be to get down to 6% bodyfat and maintain it throughout summer. I'm estimating this just means going bike riding more often and getting my calories as low as 3500 per day which ironically enough will still have me drinking weight gainers. Opinions?

KevinStarke
05-23-2006, 08:45 PM
Wow Man really awesome squats, good goodmornings too. Damn 240 x 20 at 154, not sure I could that haha.

TOBART
05-24-2006, 06:56 PM
Thank you Mr. Starke.

May 24, 2006 - Chest

slightly less horrible chest day

Incline Bench done in a power rack, no spot
95 x 8
115 x 8
125 x 6 x 5 boooooo!

Flat Bench
145 x 8 x 7 (not a PR but this is good)
135 x 7 x 8

Dips
BW+35 x 7 x 7 x 6

Finished with 2 sets on the pec dec and no ab work. I'm going to start training abs every other day at home with the few weights I have here.

Weight was at 155, basically back where I should be. I know this is mostly water / food weight.

TOBART
05-28-2006, 03:29 PM
May 28, 2006 - Back

Deadlift
135 x 8
225 x 8
245 x 8

Nothing too difficult, but I don't want to rush back into heavy weight. Gonna add a set of 265 next week.

Pull ups
BW x 5 x 5 x 5 x 5 x 5

Seated Cable Pull (wide grip, palms facing)
150 x 8
160 x 8
170 x 8

I find that I'm cheating just a little bit on these. Playing with momentum a bit.

Chin ups
BW x 6 x 6 x 5.5

I'm starting to use fitday again to track diet. I hit 5300 cals yesterday, 235g of protein. My diet isn't filthy but its nothing to be proud of. I'm going to keep using fitday until June 15 and just hope I can get to 160lbs by then. Then I'm starting my light, controlled cut down to 150lbs 6% bf.

Weight right now is 155.5

TOBART
05-28-2006, 11:05 PM
Trying for at least 5000 calories a day. Things are a bit harder on weekends.

http://www.fitday.com/webfit/publicjournals.html?Owner=TOBART&Year=2006&Month=4&Day=28

TOBART
05-30-2006, 10:34 PM
May 30, 2006 - Legs

ATF Squats
135 x 8
185 x 8
225 x 8
245 x 8
265 x 8

I haven't done lower reps with heavy weight for about 2 months. I was planning to ease back into these. Turns out 265 x 8 was easy, I probably could've put 10-20 more pounds on. I'll see how I'm feeling next week. All lifts were done raw.

Leg Press
5pps x 8
5pps x 8

acceptable

GM's
135 x 6 x 6 x 6 (this is good, added one rep per set from last week)


I gave up on tracking my diet, it's just too much work for me. I figure so long as I just keep eating as much as possible I can hit around 5000 cals a day.

TOBART
05-31-2006, 08:06 PM
May 31, 2006 - Chest

Incline BB
95 x 8
115 x 8
125 x 6 x 6

Flat BB
145 x 8 x 5
135 x 5 :(

Dips
+35 x 5 x 7 x 7

Not sure what the problem was with some lifts today. I was throwing a football around with some buddies for about 3 hours so my right arm was numb, I'm guessing this was the biggest factor.

Finished off with Pec Dec and some abdominal exercises.

And the good news.....


157 POUNDS!!!!!!!!!!!

TOBART
06-04-2006, 05:08 PM
June 4, 2006 - Back

Deadlift
135 x 8
225 x 6
255 x 6
275 x 6
295 x 5

I'm going to stick with sets of 5-6 reps for the next while.

Pull Ups full ROM, from a dead hang
BW x 5 x 5 x 5 x 3

Seated Cable Pull wide grip, palms facing
160 x 8
170 x 8

Chin Ups
BW x 6 x 6 x 6


My diet fell apart the last 2 days. I was mostly living off of greasy restaurant food and rum. I picked up three 10lbs tubs of weight gainer yesterday and I'm ready to hit my diet hard. Still hoping to get to 160lbs by June 15th. I also started putting oats into my shakes.

TOBART
06-06-2006, 09:41 PM
June 6, 2006 - Legs

ATF Squats
135 x 8
185 x 8
225 x 8
245 x 8
275 x 8 (but the last rep wasn't atf)

Woooo, all done without wraps or a belt!

Leg Press
5pps x 8
6pps x 4 (I'm just tired)

Good Mornings
135 x 7 x 7 x 5 (the first 2 sets are PR's)

Weight is back down to 155, I'll fix that this week.

TOBART
06-08-2006, 06:45 PM
UNREAL! I weighed in at 158lbs today. I couldn't believe it. I know it could be food weight / water weight but the point is, this is the most I've ever weighed on a scale.

June 8, 2006 - Chest

Incline Bench Press
115 x 8
125 x 8 (this is really good compared to the last couple weeks)
135 x 5

Flat Bench Press trying a wider grip so my lifts went down a lot
135 x 6
135 x 8
135 x 6

Dips
BW+35 x 7 x 7 x 6

Finished off with some abdominal work, 2 sets on the pec dec and a few sets of pulldowns

TOBART
06-10-2006, 04:47 PM
Had a house party and drank way too much last night. Somehow managed to drink my weight gainers sometime during the drinking. Decided to hit the gym today just because I've been missing so many of saturday's workouts lately.

June 10, 2006 - Back

Deadlifts
135 x 8
225 x 6
255 x 6
275 x 6
295 x 6 (not a PR but good)

Pull Ups full ROM, from a dead hang
BW x 5 x 5 x 5 x 5

Seated Cable Pull wide grip, palms facing
160 x 8
170 x 8

Chin Ups
BW x 7 x 7 x 6 (a bit of improvement here)


Weight is at 156 today because I really didn't eat anythign before the gym.

TOBART
06-12-2006, 05:33 PM
June 12, 2006 - Legs

ATF Squats raw
135 x 8
185 x 8
225 x 8
245 x 8
275 x 8 (perfect form, upping weight next week)

Good Mornings
135 x 8 x 6

A short break between these, the powerlifters wanted the rack and they had been waiting on me for a while so I rushed the end.

The leg press was occupied so I just finished with 5 sets of curls.


Weight is maintained at 158lbs which makes me really happy.

TOBART
06-14-2006, 10:27 PM
I forgot my journal today so this is all from memory.

June 14, 2006 - Chest

Barbell Bench
135 x 8
145 x 8
150 x 7 (spot on last rep)
155 x 5

Did 2 sets on a hammer strength incline bench machine

Dips
BW+35 x 8 x 7 x 6

Pec Dec
145 x 8 x 8 x 8

Finished with some pushdowns

I figure I'm going to keep bulking up to at least 160lbs then do a very controlled cut for the rest of summer. I really just want to maintain 160lbs but get my bodyfat down to 6%

As of right now I'm 5' 7" 158lbs 9% bodyfat

TOBART
06-20-2006, 10:25 AM
June 10, 2006 - Back

Deadlifts
135 x 6
225 x 6
255 x 6
275 x 6
295 x 6 (upping weight next week)

Pull Ups full ROM, from a dead hang
BW x 5 x 5 x 5 x 5

Seated Cable Pull wide grip, palms facing
160 x 8
170 x 8

Chin Ups
BW x 6 x 5 x 5

I've been using my slow cooker a lot lately to make some very good meals, hopefully this helps clean up my diet while still maintaining my gains. I'm going to continue bulking until I hit 160lbs, then a very controlled cut down to 6% body fat and no less than 150lbs.

TOBART
06-21-2006, 08:36 PM
June 21, 2006 - Chest

Flat BB Bench
95 x 8
135 x 8
145 x 8
155 x 6 (PR)
155 x 5

DB Flat Bench
60's x 5 x 4

Dips
BW+35 x 8 x 7 x 7

Did some weighted decline crunches, some leg raises, pec deck and pulldowns. Weight is currently just above 158lbs.

TOBART
06-25-2006, 04:34 PM
June 25, 2006 - Back

Deadlifts
135 x 6
225 x 6
265 x 6
285 x 6
305 x 4

Pull Ups full ROM, from a dead hang
BW x 5 x 5 x 5 x 5

Seated Cable Pull wide grip, palms facing
160 x 8
170 x 8

Chin Ups
BW x 8 x 7 x 5

As usual, my diet fell apart this weekend. Weight is down to 155 but its definatly water / food weight that I lost. Next weekend will be my last of heavy drinking for a while (its Canada day weekend).

TOBART
07-04-2006, 08:29 PM
July 4, 2006 - Chest

I've really been slacking for the last 2 weeks. I've been drinking on weekdays and every weekend, I'm skipping meals and I've even been skipping workouts (notice I havent done legs in like 3 weeks). This last weekend was Canada day and I celebrated just as always with camping and too much booze.

Anyways, I'm going to start focusing on my training again. At least for the next 3 weeks, then I'm going on a 2 week road trip to Detroit so this will all fall apart again :(

And check out today's workout, my first day back and I expected to be very weak and doubted I'd even finish my workout... WRONG!

BB Flat Bench
95 x 8
135 x 8
145 x 8
155 x 8 (PR)
165 x 4 (PR)
145 x 7

HUGE progress on my bench out of nowhere.

Dips
+40 x 8
+45 x 7 x 6 (not a pr but real good)

Did a few sets of weighed ab exercises, then 2 sets on pec dec which were probably pr's then finished with some tricep pulldowns.