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mrwalken
10-03-2005, 10:26 PM
Ok, I've been fooling around here long enough, mostly just making asenine remarks, that I figure I should do this. I'm doing it mostly to force myself to keep a record, but feel free to comment. My basic story is this. I used to be really fat (5'10 250, no muscle), hated it, dropped the weight the wrong way (really fast), ended up really soft with lots of loose skin. Fastforward a few years, I started going to a gym and am trying to get it right. I found this site about 5 months ago, and I've made progress. I use a variation of WBB1 now, at least the same basic 3-day split. I'm now 23, 6', 185 (gained about 7 lbs in the last 2 weeks since starting creatine though). Relatively skinny, look ok with clothes on. But in a girl who was playing with my stomach's words, "you're flabby." Ugh, still some loose skin. For a variety of reasons (winter coming in chi-town, me tired of being weak, not having any luck cutting more anyways, and working a desk job that requires a ton of sitting, for now), I've decided to try bulking. I'm looking to get up to around 200 lbs by the end of winter, hopefully with substantial strength gains. Then I'll try to cut again. My diet is pretty strict, I probably should keep a careful log, but I don't prepare a lot of my food so its hard. I may someday, but I'll stick to workouts for now. I should note that I'm pretty depressed b/c of a lot of other stuff going on in my life, and exercising makes me happy. So I'm trying to take it more seriously. Enjoy!

10/03/05 9:40 - 10:30

Chest + Back

Bench Press 15 x 45, 8 x 115, 4 x 135, 10 x 115 - really need to get a spotter next week, couldve done more

Incline DB Press 8 x 40's, 6 x 45's - also easy, up it next time

Dips 8 x BW, 5 x BW + 20, 6 x BW - felt pretty good, just started adding weight. Using a DB between feet b/c I couldnt figure out the belt there.

Lat Pulls 12 x 80, 10 x 100 - mostly warmup, did em slow

Deadlift 6 x 135, 5 x 185, 5 x 185 - these are starting to feel like a movement that isn't horribly dangerous. I'm gonna try to get to 5 sets of 5 b/c I really like them.

T-Bar Row 6 x 45, 6 x 45 - I usually do BB-row, tried these for the first time. Not sure how much the stand was, but adding just 45 lbs made them pretty hard. I used a wide grip, think they hit my back mostly, at least.

Shrugs 10 x 60 - These never feel right, at least my grip is getting better.

I usually try to do something with pullups. I can't do many at all, I've been experimenting with negatives and other stuff. I really want to get to the point where I can do them for reps, but it just got 7 lbs harder. I intend to read on here about how to get going with them, and come up with a new plan.

Feels good to write this down.

Built
10-03-2005, 10:40 PM
Play my chinup game: Every time I pass under the chinup station at my gym, I HAVE to do at least ONE chinup.

Ya' wanna get good at chinups? Do more chinups.

You can vary the parameters of the game:

First thing you do when you walk into the gym: do as many fast chins as you can. Alternate between chins and pullups if you like.

Every other time you're near the station, do a slow negative, several slow negatives, hold at the top, stretch and negative shrug at the bottom...

I just started doing this in August, and I'm up from a max of 5 pullups to a max of 8 pullups when I walk in the door.

Not wicked improvement, but ... it's better.

Glad to see you posting.

mrwalken
10-03-2005, 10:48 PM
Play my chinup game: Every time I pass under the chinup station at my gym, I HAVE to do at least ONE chinup.

Ya' wanna get good at chinups? Do more chinups.

You can vary the parameters of the game:

First thing you do when you walk into the gym: do as many fast chins as you can. Alternate between chins and pullups if you like.

Every other time you're near the station, do a slow negative, several slow negatives, hold at the top, stretch and negative shrug at the bottom...

I just started doing this in August, and I'm up from a max of 5 pullups to a max of 8 pullups when I walk in the door.

Not wicked improvement, but ... it's better.



I can do chinups ok, I don't really like them. I find that any back exercise that involves my biceps too much ends up just working my biceps. Thats why I do everythign with a really wide grip. I tried assisted pullups for a while, really lame and no substantial progess. I'll try to work your game in and see how that goes, I like it. Thanks!

mrwalken
10-05-2005, 09:52 PM
10/05/05 9:15 - 10:10

Legs

Squats 12 x 45, 8 x 135, 4 x 185, 5 x 185, 8 x 135 - I had intended to do 6 x 185 and then go for a new max, but some hot girl walked behind me and I almost fell on rep 4. The next 5 felt solid, but I decided to play it safe. Next week!

45 degree leg press - 8 x 180, 8 x 180

SLDL - 12 x 45, 8 x 95, 8 x 115, 8 x 135 - Really trying hard to get form right here before I up the weight. At least I'm feeling it in my hamies and not my back any more. I think the key has been not trying to go all the way to the floor like the girl in the link. Us guys don't bend like that.

Leg Curl - 8 x 120, 8 x 140, 6 x 160 - Harder than expected, maybe the SLDL's finally are being done right!

Standing calf raise - 10 x 260, 10 x 260, 10 x 280

I was considering abs or cardio, but felt pretty shot. Maybe I'll make it to the gym tomorrow to do both of those. Diet has been pretty clean these last 3 days except for those 2 pieces of pecan pie (hey, I'm bulking, gotta get extra calories from somewhere). Otherwise, all clean, with 1 g protein and .5 g fat per lb of lbm easily. Imma looking forward to SLDL's again next week.

mrwalken
10-06-2005, 08:35 PM
Did nothing today b/c my hamstrings hurt! Even walking was tough. New respect for SLDL's... Shoulders & Arms tomorrow

mrwalken
10-07-2005, 07:37 PM
10/07/05 6:50 - 7:45

Shoulders, Triceps, Biceps

Military Press 15 x 45, 8 x 75, 6 x 85, 9 x 65 - shoot for personal best next week

Arnolds 8 x 30, 8 x 30

Front Raises ss Side Raises 12 x 15 ss 12 x 15 - they burn!

Close Grip Bench Press 15 x 45, 8 x 95, 8 x 115, 5 x 125 - wrist was the problem here, need to stretch it first next week

Skull Crushers 8 x 50, 8 x 50, 6 x 60 - again the wrist, ugh! Some huge dude doing 90 lb skull crushers next to me said hi.

BB curls 8 x 70, 6 x 80, 4 x 80 - the last set sucked b/c i tried a new grip. But the first set of 80 RULED. Never been that easy before. Go for 8 x 80 twice with the normal grip next week.

Inclide DB curls 6 x 25's - First time doing these correctly. Holy ****, they hurt.

All in all, very happy with this workout. Arms bigger than they've ever been before afterwards. I'm liking this bulking thing. Eating is fun too!

Didn't do cardio or abs, but will do plenty of both in martial arts class tomorrow.

mrwalken
10-09-2005, 09:22 PM
Had 1.5 hr martial arts class saturday, easier than usual. More techniques and less hardcore cardio.

Felt kinda crappy today after drinking a decent amount last night (2 beers, 2 shots, 4(?) mixed drinks) and also eating out a lot this weekend so I went to the gym for an extra session. Did about 20 minutes ab work and 20 minutes HIIT.

Gonna shoot for personal best bench press tomorrow.

mrwalken
10-11-2005, 09:26 PM
10/10/05
9:40-10:35

Chest and Back

Bench Press 15 x 45, 8 x 115, 5 x 135, 4 x 145, 10 x 115 - try to do 8 x 135 twice next week

Incline DB Press 8 x 45's, 6 x 45's

Dips 8 x BW, 7 x BW + 20, 7 x BW - these were a bitch, i may do the weighted ones first next time

Deadlift 5 x 135, 5 x 185, 5 x 185, 5 x 135 - was thinking about doing 5 x 5 but it takes so long

BB Rows 8 x 95, 8 x 95

Lat Pulldown 8 x 120, 8 x 120

Nothing exciting here. Still not sure exactly what back exercises I want to do after deadlift, been playing around a lot. Tomorrow is legs.

mrwalken
10-13-2005, 07:41 PM
10/12/05
6:05-7:00

Legs

Squat 15 x 45, 8 x 135, 6 x 185, 6 x 185, 8 x 135

45 degree leg press 8 x 180, 8 x 180, 6 x 200

SLDL 10 x 95, 8 x 115, 6 x 135, 6 x 155 - really loving these

leg curl 8 x 140, 7 x 150, 6 x 160

calf raise 10 x 280, 10 x 300, 10 x 320

Felt reasonably good about this. If anybody has suggestions, please share.

mrwalken
10-13-2005, 07:47 PM
10/13/05
6:00-7:00

Shoulders, biceps, triceps

military press 12 x 50, 8 x 70, 6 x 80, 4 x 90 - Damnit, i ****ed up my shoulder trying to get the 90 into position since i was using these stranged preweighted barbells at a new gym. I was just kinda throwing it up to my chest to start. Ruined the whole workout, dont do that again.

arnolds 8 x 30, 7 x 30 - hurt

CGBP 12 x 45, 8 x 95, 7 x 115, 3 x 135

skull crushers 8 x 50, 8 x 50 - Tried a straight bb and they felt weird

barbell bicep curl 8 x 60, 8 x 70, 7 x 80

hammer curls 8 x 30's

The reason I was using a different gym is that there are lots of hot girls at this one, whereas the other one is mostly gay guys. However, the other gym has much better equipment. This one doesn't even have a squat rack or room to do deadlifts. I figured I could get away with doing arms here so at least I get to see a few females. But alas, no. Damn, my shoulder hurts.

mrwalken
10-22-2005, 04:55 PM
Ok I've been lazy in updating. Hectic week. Heregoes

10/22/05
9:50-10:40
Chest and Back

Incline DB Press 8 x 40, 5 x 45, 6 x 45
Flat BP 5 x 135, 6 x 135, 10 x 95
Dips 6 x BW + 20, 7 x BW + 20
DL 5 x 135, 5 x 185, 3 x 205
Lat Pull 8 x 120, 8 x 120
Macine Rows 8 x 105, 8 x 105

10/24/05
9:10-10:00
Legs

SLDL 8 x 95, 8 x 95, 6 x 115, 6 x 135, 10 x 155 - I really wanted to do a workset of 15 here but my arms and grip gave out, not my hammies :(

Squats 10 x 95, 8 x 115, 6 x 135, 8 x 185, 8 x 185 - very happy

Calf Raises 10 x 220, 15 x 240, 20 x 260 - wow, burn so much more at > 10 reps

10/25/05
6:00-7:00
Arms, Shoulders

Military Press in Smith 8 x 65, 6 x 85, 6 x 105, 5 x 115
Arnies 8 x 30's, 8 x 30's
Front Raise ss Lateral Raise 12 x 15's ss 10 x 15's
Skulls 8 x 50, 8 x 60, 8 x 60
CGBP 10 x 45, 6 x 95, 8 x 115, 8 x 115
Barbell bicep 6 x 60, 6 x 80, 4 x 80
Hammer curls 8 x 30's

10/27/05
Hour and a half of martial arts, bag work was brutal

Focused70
10-22-2005, 06:11 PM
Suggestion -- you're doing too much for front delts and not enough on rear delts. In fact, I see no rear delt movements. Drop the front raises, sub in posterior db raises and you're set. You want to train your rear delts because those come into play when you do chins for example.

I would do barbell rows in place of the machine rows, just a thought.

mrwalken
10-23-2005, 10:06 PM
10/23/05
bout an hour
Chest and Back

BP 10 x 45, 8 x 95, 6 x 115, 7 x 135, 7 x 135

Incline DB Press 6 x 45's, 6 x 45's

Dips 6 x BW + 25, 6 x BW + 25

Deadlift 5 x 135, 5 x 185, 5 x 205

Barbell rows 8 x 95, 8 x 105

Lat Pulls 8 x 130, 8 x 130

Posterior DB raises 8 x 15, 8 x 15

I think my deadlift form is getting better - felt really easy. I'm following the suggestion to do posterior db raises. I definitely felt them. Question - should my elbows be bent during these?

mrwalken
10-30-2005, 08:30 AM
10/25/05
Arms

Dumbbell shoulder press 8 x 30's, 6 x 35's, 6 x 35's
Arnolds 6 x 30's, 6 x 30's - these sucked, too much like dumbbell presses i guess
side raise 10 x 15's, 10 x 15's
rear raise 8 x 15's, 8 x 15's
CGBP 12 x 45, 8 x 115, 8 x 125
skulls 8 x 60, 8 x 60
CG underhand chins 5, 5
barbell curls 8 x 70, 5 x 80 - biceps already fried by this point
Hammer curls 5 x 35's

10/27/05
Legs

Squats 10 x 45, 8 x 115, 6 x 135, 6 x 195, 6 x 185

SLDL 10 x 95, 8 x 115, 6 x 135, 5 x 175, 6 x 175 - used alternating grip on last set

calf raises 10 x 200, 20 x 260 - wonder if there's any advantage to doing a working set of 20 here b/c it hurts

Had to be quick about this workout b/c I had to go get hammered afterwards ;). I'm about to switch to my new split starting today with chest/shoulder/tricp

10/29/05
Fight class sucked today. We were doing tackle defenses. Had to tackle some 6'3 230 guy. He was sposed to toss me over his shoulder, instead just kinda flipped me over his head, and onto my neck. Lacking full range of motion in the neck area today.

mrwalken
11-01-2005, 08:52 PM
10-30-05
Chest, Shoulders, Triceps

Bench 15 x 45, 8 x 95, 6 x 115, 8 x 135, 7 x 135
DB incline 7 x 45s, 7 x 45s
Dips 6 x + 25, 6 x +25
military press 8 x 45, 6 x 75 - yoozah, hurt my right shoulder during class the other day, dont think i want to do this after dips anymore
skulls 8 x 60, 7 x 60
tricep pushdown 8 x 75, 8 x 90, 8 x 100

Well today sucked. I think I'm trying to do too much and not doing any of it well. From now on, I'm gonna do Bench, Military,and Dips. And nothing else. Hopefully get some progression

mrwalken
11-01-2005, 08:57 PM
11 - 1 - 05
Back and biceps

chinups 3, 4, 4 - doing as many as i can, first thing
deadlift 5 x 135, 5 x 135, 5 x 185, 3 x 205, 2 x 225
bb rows 5 x 85, 5 x 85, 5 x 115, 4.5 x 135, 5 x 115
barbell curls 5 x 45, 5 x 65, 5 x 75, 5 x 85, 5 x 85

Doing more or less 5x5 with just 3 exercises per day now (with the exception of the chips thrown in at the front today).
deads, bb rows, bb curls
bench, military, dips
squat, SLDL, calf raise

Hoping for progression with this. More time to focus on the exercises that I'm doing. We'll see.

mrwalken
11-06-2005, 11:52 AM
11-3-05
legs

Squats 15 x 45, 8 x 95, 5 x 135, 5 x 185, 5 x 205, 5 x 185, 5 x 135

SLDL 8 x 95, 5 x 135, 5 x 185, 5 x 185, 5 x 185, 5 x 135

Calf raises 10 x 220, 5 x 300, 5 x 340, 5 x 380, 5 x 400, 5 x 420

Trying to get a feel for what weight I should be starting 5x5 on. Not used to that kind of volume.

mrwalken
11-06-2005, 12:01 PM
11-05-05
Chest, Shoulders, Triceps

Bench Press 12 x 45, 8 x 95, 5 x 135, 5 x 135, 5 x 135, 5 x 135

Military Press (to back) 10 x 45, 5 x 75, 5 x 75, 5 x 75, 5 x 75, 5 x 75

Dips 5 x BW + 20, 5 x BW + 20, 5 x BW + 20, 5 x BW, 5 x BW

Need a belt for dips, b/c getting into position with a dumbbell b/t my legs is hard. Gonna work on that for next week. Shoulder seems to be getting better, up the weight next week.

mrwalken
11-06-2005, 05:36 PM
11-6-05
Back and Biceps

Chinups 5,5,5,5
Deadlift 5 x 135, 5 x 185, 3 x 225, 2 x 225, 5 x 135
Barbell Rows 5 x 5 x 115
EZ Bar curls 6 x 65, 5 x 5 x 75

Thinking about dropping deadlifts and just doing SLDL's on leg day. I think I would be able to better focus on doing 5x5 for the other 3 exercises.

mrwalken
11-10-2005, 09:55 PM
11-9-05
Legs

Squat 10 x 95, 6 x 135, 5 x 5 x 185
SLDL 8 x 95, 6 x 135, 5 x 5 x 155
Calf raises 10 x 240, 5 x 400, 5 x 400, 10 x 300

Not sure what I want to do with calves, 5x5 feels wrong. Mine are plenty big anyways. Other 2 lifts felt good.

11-10-05
Push (chest, shoulders, triceps)

Bench Press 5 x 140, 5 x 140, 4 x 140, 5 x 140, 4 x 140 Almost, maybe next week

Military Press 5 x 5 x 85 I'm gonna stick to doing behind my head for a while. Seems to hurt my right shoulder otherwise

Dips - 5 x 5 x BW + 25 Used a belt for the first time today. AWESOME. After getting yelled at for dropping a dumbbell i was holding between my legs. bla

So far so good on this routine. Feels good, lets see how it progresses.