Stumps Journal - The cut to 180

[Stumprrp]

Want to do this for my own benifit and for you all to see, so lets start!

Current Weight 225 (down from 275)
Age 16
Height 5'7
Current Max Bench 235 going for 250 friday
Current Deadlift 300 x 6 . i need something for grip
Current Leg Press 700 x 7 still learning squat still pain

Todays Food Cereal w/fat free milk, Carrots, Apple, Granola Bar, Chicken sandwich, more milk, protien shake, steak and peppers, water

Todays lifts BB bench 175 x 7, 185 x 7, 195 x 7
DB bench 65 x 7 x 3
Cable flys 80 x 7 90 x 7 100 x 7
Hammer Curl 40 x 7 x 3
DB shoulder press 35 x 7 40 x 7 45 x 7
BB Shrugs 275 x 7 x 3 once again need grip help
BB upright row 145 x 7 x 3 failure on 5 at last
1 arm cable row 50 x 7 x 3
1.5 mile on track

feeling pretty well, shoulder and bench power getting better and some minor veins in the forearm!

wednesday - back and tri

[Stumprrp]

damn no replys!

[Stumprrp]

Wednesday 11/16/05 back and tris

Food Cereal w/skim, orange, carrots, granola bar, turky sandwitch, water, chicken, broccoli, rice.

1.5 mile track run

Triceps

took it easy here only 2 workouts

Close grip bench 155 x 7 165 x 7 175 x 7
Tricep pulldown 210 x 7 220 x 7 230 x 7

Back

Pullups 4 x 3
BB bent over row 135 x 7 185 x 7 185 x 7
T-bar row 185 x 7 x 3
DB bent over row 65 x 7 x 3
Deadlift 45 x 7 135 x 7 225 x 7 275 x 7 300 x 7 grip didnt give but still hard, my legs have no problem pushing up i just start to loose form somehow.

feel good! enjoying my newly added workouts, weighed in at 225 but monday i guarentee 2-3 lb lower.

[Stumprrp]

cmon homies! upzorz

[Bob]

Great progress in only 3 months Stump...
Looks like you have good genes to already be pushing these weights...

Looking forward to your Squats once you post them..
Squats and DLs are the key.. as I'm sure you have already seen on WBB

[Stumprrp]

sure have man, i really hope i can find a comfortable way!

will be adding SLDLS tomorrow to my leg routine!!

they seem like an all back workout, but is legs, how is this?

[HILL]

looking good only thing i could suggest would be to track cals. you have made great progress and congrats but now your weight is down i think this will help greatly in keeping muscle and cutting fat if you track your cals.

[Stumprrp]

i do somewhat, i have a book and stuff and i know what the good foods are from this site and other sources thanks man.

[domahmegok]

Wednesday 11/16/05 back and tris

Food Cereal w/skim, orange, carrots, granola bar, turky sandwitch, water, chicken, broccoli, rice.

1.5 mile track run

Triceps

took it easy here only 2 workouts

Close grip bench 155 x 7 165 x 7 175 x 7
Tricep pulldown 210 x 7 220 x 7 230 x 7

Back

Pullups 4 x 3
BB bent over row 135 x 7 185 x 7 185 x 7
T-bar row 185 x 7 x 3
DB bent over row 65 x 7 x 3
Deadlift 45 x 7 135 x 7 225 x 7 275 x 7 300 x 7 grip didnt give but still hard, my legs have no problem pushing up i just start to loose form somehow.

feel good! enjoying my newly added workouts, weighed in at 225 but monday i guarentee 2-3 lb lower.
For your deadlifts, did you use an over under grip? that is the best way to grip it when going heavy. If you do and grip still hurting, go to home depot and buy some pvc and make a wrist roller and work that into your workout.

[Stumprrp]

yeah i do, i held up pretty well this time, i dont understand my grip is really powerful to everytime i shake someone hand i almost break it =D

legs today!

[Stumprrp]

Friday 11/18/05

Food cereal with skim, granola, water. chick. salad, protein shake, no dinner yet

Cardio shot some hoops

Legs

Legpress 405 x 7 585 x 7 750 x 6 failure on 7, very scary, good thing my friend were near

SLDL 135 x 7 225 x 7 225 x 7

Leg Exten. 160 x 7 x 3

Ham Curl 140 x 5 x 3 (way to dead from sldl)

Calf Raise 200 x 7 x 3

i tryed a pad and feel good no pain! squats next friday!!

Forearm Reverse precher 80 x 7 x 3

Abs Pushup/situp 10 x 10 x 10

overall, legs are dead and love sldl, cant wait to squat

***new max on bench 250!***

[Stumprrp]

for dinner, went out with my mom and sis to fancy italian joint and had stuffed mushrooms, butternut squash soup, and chicken stuffed with eggplant and chese.

sorry guys, i hadda =)

[Stumprrp]

Monday 11/21/05

Food Cereal with skim, orange, granola bar, grill chick. sand, protein shake, pasta with beans.

Cardio Basketball

Chest BB bench 175 185 195 x 7
Cable flys 90 100 110 x 7
DB bench 70 x 7 x 3 , but i failed last set

Shoulders DB shoulder press 45 x 7 (to tired) 40 x 7 x 2
BB shrug 275 x 7 x 2 , 315 x 7
BB upright row 135 x 7 x 3
1 arm cable row 60 x 7, 50 x 7 x 2

random hammer curl 40 x 7 x 3

Well, today i did not feel it at all, got really mad that i had to go down to last weeks weight in some of my lifts, and also didnt lose any for the past 2 weeks (weight)

I really think i just do to much, i may go with a new routine of just really big lifts, bench deads squat rows.

what do yall think?

[Stumprrp]

up

[tigo]

mm fitday dude.. www.fitday.com then post a link in your sig so we can all look :)
but you ahve nice lifts

oh and do some squats man

[Stumprrp]

thanks man, yeah im starting squats friday cant wait.

fitday is to time consuming for me, i read the labels and have a good idea of the food i eat.

(im in school actually right now lol)

[Bikkstah]

It takes about 10 minutes to update FitDay once you get into it.

[Stumprrp]

ill try it

[Stumprrp]

Wedesday 11/23/05

Cardio Basketball

Food Banana and milk, Turky sand, grapes, carrots, protein shake, roast, yams.

Triceps Closegrip bench 155 x 7 165 x 7 175 x 7
Tricep pulldown 220 x 7 x 3

Back Chinups 5 x 4
T bar row 190 x 7 x 3
BB row 185 x 7 x 3
1 arm DB row 70 x 7 x 3
Deadlift 45 x 7 135 x 7 225 x 7 275 x 7 315 x 5 (grip, just beat)

Felt good today but really wished i could of got that dead for 7, stupid grip and so tired.

still might rebuild my routine to all big lifts at like a 5 x 5 and get rid of little things so im not so tired by the time i get to an important lift.

Weight 222!

[Stumprrp]

up

[Stumprrp]

Friday 11/25/05

Cardio NOTHING BABY

Food High fiber and protien cereal, banana, apple, burger. no dinner yet today.

Legs

Squat

45 x 7
135 x 7
185 x 7

went to do my last set, and pulled something in my leg, wonderful. :micro:

SLDL

45 x 7
135 x 7
225 x 7
235 x 7

Calf Raises

110 x 7
200 x 7
250 x 7
250 x 7

Forearm

reverse preacher 95 x 7 x 2

Abs

crunch pullup routine

well this stunk, i was excited to squat but hurt some muscle, not cool.

[Stumprrp]

Monday 11/28/05

Food Cereal with skim, Chicken sand, grapes, granola bar, celery with PB, more milk, protien shake, pork and potatos.

Cardio Basketball with some jog around court

New routine today

Flat BB bench

45 x 10
135 x 10
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5

will go up next week for sure

Dips

5 x bodyweight
5 x bodyweight
5 x bodyweight
5 x bodyweight
5 x bodyweight

not easy, but will add weight next week

Bent BB row

45 x 10
135 x 5
175 x 5
175 x 5
175 x 5
175 x 5
175 x 5

will DEFF go up next week at least 10 lb

I feel good with this routine, lots of energy and the 5 x 5 is a challenge.

new weight : 220

comments please

[Stumprrp]

coomon peeps

[HILL]

it looks like your coming up to 2 weeks cutting if im not wrong and you havnt lost anything yet. your workouts are good however if your not tracking your cals exact and you no you are blow maintanance then how are you going to loose weight. also creating a calorie deficit without knowing how much of a deficit is asking to loose lbm in my opinion. i would say dnt be lazy(no offense intended) track your cals either counting on the back of products or fitday. i dnt actaully like fitday as being in the uk the measurements are different. Also this is a problem i had when i started training i wish i had always tracked my cals. just my opinion tho

[Anthony]

Lifts are looking good! I definitely suggest using fitday, though!

[Stumprrp]

thanks guys, i do track with the products and calorie count.com

i have been losing, im down around 4 in the past 2-3 weeks, and my strength is up alot also.

im down 55 total since i started lifting

[Stumprrp]

Wednesday 11/30/05

Food Cereal w/skim, apple, banana, PB sand, water, protein shake, chicken.

Cardio Lots of basketball played like a mad man

Chinups

bodyweight x 5
bodyweight x 5
bodyweight x 5
bodyweight x 5
bodyweight x 5

wont be ready for weight for a lil

Hise Shrug

225 x 20

very difficult toward the end, hopefully i will feel it tomorrow

Deadlift

45 x 10
135 x 10
300 x 5
300 x 5
300 x 5
300 x 5
300 x 5

felt real stong here, maybe 315 next week

overall, good stuff

also, i really need to ask you all something about my 20 rep breathing squats coming up, if i read right i need to take a deep breath, hold it, and go up and repeat, wouldnt i get really dizzy and pass out? is this safe??

[Stumprrp]

Friday 12/2/05

Breakfast Cereal w/skin
Midmorning snack LF yogurt
Lunch Apple, Turky wrap, skim
Preworkout Nada!
Afterworkout Protein shake
Dinner Omlett, escarole and beans, more milk

Cardio Fooling around with bball

Squats

155 x 20

first time, knee pain was minimum and this was light, although i did get light headed and it still burnt my ass like hell. i also messed up my groin area, my friends say im to duck footed.

SLDL

250 x 15

strong here.

Pullover

25 x 20

Calf Raise

200 x 10
270 x 10

Abs

cruch/pushup

Overall, gotta keep working with squat form, legs are still dead from it though, looking foward to next session.

[Stumprrp]

guess what i ate an egg biscuit yesterday and i loved it.

weird up aye?

[Stumprrp]

Monday 12/5/05

Breakfast Cheerios with skin
Lunch Turkey wrap
Snack High fiber + protien cereal (nothing to eat)
Dinner Greek salad pocket with grilled chicken

Cardio 10 min of HIIT

Bench

45 x 10
135 x 7
190 x 5
190 x 5
190 x 5
190 x 5
190 x 5

really strong here, + 5 next week

Dips

BW + 20 x 5
BW + 20 x 5
BW + 20 x 5
BW + 20 x 5
BW + 20 x 5

challenge and i loved it although the weights are hard to clip on the belt because my ass is so big.

BO BB Row

45 x 10
135 x 5
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5

Pretty nice here, + 5 next week

i felt really strong today, very happy with my lifts, will take my weight on friday.

[Utopianhopes]

Your totally owning me right now. 4lbs lighter and slightly stronger then me. I hate you!!!..lol Keep up the good work.

[Stumprrp]

lol, thanks man! im only a meesly 16 yr old that is fat as hell though, lol. i must have good genetics, ive always been strong i think? 180-190 was my max goin in to the gym in august.

[Stumprrp]

Wednesday 12/7/05

Breakfast Cheerios w/ skim, orange, oatmeal bar
Snack Carrots
Lunch Chicken on wheat, pear, milk
Dinner Pork and spinach

Cardio Basketball

Chinups
BW + 10 x 5
BW + 10 x 5
BW + 10 x 5
BW + 10 x 5
BW + 10 x 5

Hise Shrug
250 x 25

Deadlift
45 x 10
135 x 10
315 x 5
315 x 5
315 x 5
315 x 2

gloves are a no no, kept sliping and was fed up.

overall, not bad.

[Stumprrp]

Friday 12/9/05

Breakfast Banana, cherrios with skim, choc soy milk cuz im fat
Snacks Grapes and kashi high fiber protein **** all day
Lunch PB sand and water

no dinner yet

Cardio Minor Basketball

Squat

NOTHING, KNEE PAIN, REALLLLLLLLYYYY ticked.

Leg Press
500 x 20 x 2

SLDL
255 x 15

Calf Raise on press
500 x 20 x 2

Military Press
135 x 10
135 x 5

Abs

10 crunch 10 pushup x 3

Overall, wicked mad.

New weight : 219

[Stumprrp]

Monday 12/12/05

Breakfast Cherrios with skim, orange
Snack Carrots, granola bar
Lunch Tuna sandwich and some milk
Dinner Homemade chicken soup

Cardio INTENSE game of basketball because we suck!

BB Bench
45 x 10
135 x 7
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5

Dips
25 + BW x 5
25 + BW x 5
25 + BW x 5
25 + BW x 5
25 + BW x 5

Tricep Pulldown
150 x 5
160 x 5
170 x 5
180 x 5
190 x 5

BO BB row
45 x 10
135 x 7
205 x 5
195 x 5
195 x 5
195 x 5
195 x 5

Overall, really great workout, the 205 on row, i could do it but it was to heavy for sets, and the dips and bench felt awesome and hard! POSSIBLE raise on bench next week.

New Weight - 217

[Behemoth]

I haven't read the whole journal brother but I probably will when I have more time. I'm very impressed by your not only desire (as you're already well on your way) but progress to change/in changing your body and life. Looks like you're doing awesome and getting pretty damn strong.

Many props to you and keep hitting it hard brother. I'll check back.

[Stumprrp]

thanks alot dude! i really appreiciate it!! keep checkin in!

[rookiebldr]

Deadlift
45 x 10
135 x 10
315 x 5
315 x 5
315 x 5
315 x 2

gloves are a no no, kept sliping and was fed up.


I've tried the gloves and straps and just found it was always lacking as soon as I got to 315. My grip really does suck so the only thing I've found that works is alternating grip and chalk. It's one of the few things I use chalk for since my gym discourages it's use but it's worth it.

I'm really impressed with what you've done so far. So hard to believe you started at 270/280 at only 16 years old and 5' 7"! All the best on getting leaner, stronger and adding a ton of muscle.

[domahmegok]

Those BO BB Rows are looking strong. keep it up

[Stumprrp]

thanks so much guys, it shows how fat i was when i started, + i did REDICULOUS amounts of cardio to, forget that now =D

[Stumprrp]

Wednesday 12/14/05

Breakfast Cheerios with skim, grapes
Snack Granola bar
Lunch Turkey sandwich on wheat, little bit of macaroni salad, water
Dinner Cavatis

Cardio Basketball

Chinups
12.5 + BW x 5
12.5 + BW x 5
12.5 + BW x 5
12.5 + BW x 5
12.5 + BW x failure

Shrug Superset
Hise shrug 255 x 20 / BB shrug 255 x 20

OH MOMMA.

Deadlift
45 x 10
135 x 7
275 x 5
300 x 5
315 x 5
335 x 5
355 x 1 , just to damn tired.

Overall, good workout, and really cool to see a really big dude in there my age doing all sorts of rows, im used to seeing bench and curling, i actaully congradulated him! lol.

[Behemoth]

Nice chinups brother. an overall weight of 230 for any reps is impressive. You repping 5 for consistent sets.

Wheres the protein in your diet though? Seem almost non-existant. And how many cals a day are you eating?

[Stumprrp]

i need my protien shake, cals i have no idea, its working for a cut is all i know i just consintrate on eating good foods, and my dinner was wrong my mom actually made gnoccis with meatballs sausage and beef WOOT.

[Coke]

Props on your previous weight loss and getting everything under control...off to an excellent start here!!

[Stumprrp]

thanks alot man

[Stumprrp]

Friday 12/16/05

Breakfast eggs and sausage =D
Lunch PB and J and and orange
Snack Protien shake after workout
Dinner Chicken and spinach w/rice

Cardio Basketball

Squat
175 x 20

burned, out of breath, but not enough weight at all.

Pullovers
25 x 20

SLDL
265 x 10
285 x 5

i need to invest in straps

Calf Raise
200 x 10
270 x 10
270 x 10

Abs
crunches + 25 x 10 / 10 pushups x 3

Squatting is fun.

[Behemoth]

20 rep squats are the ****. very nice SLDL's btw.

[Stumprrp]

thanks man, yeah they are! i need more weight for sure, and the sldl i usually do 1 set of 15 but the grip was hurting.

[Coke]

Meaning some serious business with the crazy reps on the squats and pullovers after basketball, good job bro.

[Utopianhopes]

217lb...pshhh..I am only 2lbs behind you now. Get ready to get passed on, son!! Yup, those are fighting words!! :shoot:


Keep up the good work, hope I provide you with some motivation.

[Stumprrp]

haha, actually i laughed at that because im cutting and im like 22 % BF. DAUGHTER.

=D

[Utopianhopes]

DAUGHTER.

=D

Why?...Why was it necessary to go there!! :cry:

:: walks back to his own journal in shame:: :hide:

but remember to curse out stumprrp while doing it! :evillaugh



haha, actually i laughed at that because im cutting and im like 22 % BF.

I am around 19%bf and 219lbs, one of the coolest parts about my cut so far is I can finally do crossovers (basketball) and actually run by people, it is incredibly amusing.

[Stumprrp]

LMAO! me to, i used to chase people down the court, now they chase me!

..damn, that 175 x 20 was really easy, but the whole circumferance of my upper leg, and my ass are absolutly dead and soar.

[Stumprrp]

Monday 12/19/05

Breakfast Cherios with skim, orange, carrots
Midday snack My sandwitch for lunch :evillaugh
Lunch Another milk
Dinner Pasta with meats
Evening snack Protien shake

Cardio Double basketball

BB Bench
135 x 10 WU
175 x 10 WU
205 x 8
225 x 4
235 x 1 (terrible, deff 2 next week)

Dips
25 + BW x 8
35 + BW x 6

Chins
25 + BW x 5
25 + BW x 4

Tricep Pulldown
200 x 20

Deadlift
45 x 10
135 x 10
285 x 5
305 x 5
325 x 5
345 x 5
405 x 0 SO CLOSE! TO TIRED!

Overall, good workout, not happy with bench but i could careless.

New Weight - 213, and dont notice a thing =(

[domahmegok]

Monday 12/19/05

Breakfast Cherios with skim, orange, carrots
Midday snack My sandwitch for lunch :evillaugh
Lunch Another milk
Dinner Pasta with meats
Evening snack Protien shake

Cardio Double basketball

BB Bench
135 x 10 WU
175 x 10 WU
205 x 8
225 x 4
235 x 1 (terrible, deff 2 next week)

Dips
25 + BW x 8
35 + BW x 6

Chins
25 + BW x 5
25 + BW x 4

Tricep Pulldown
200 x 20

Deadlift
45 x 10
135 x 10
285 x 5
305 x 5
325 x 5
345 x 5
405 x 0 SO CLOSE! TO TIRED!

Overall, good workout, not happy with bench but i could careless.

New Weight - 213, and dont notice a thing =(
hey the jump on your deadlift was pretty serious 60lbs, maybe do a 375 set and lay off a couple reps of 325/345. then 405 should go up easiely

[Stumprrp]

yeah it was, i should of went 365 x 5.

[Coke]

Great job on everything, you would have cleared 4pps on them deads had you not done so much beforehand.

[Stumprrp]

thanks man, i wanted it so bad, it gives off so many looks in the gym with 4pps haha.

would you guys consider my numbers decent for someone with my age and stuff? i dont know i sometimes get frustrated.

[Wannabelean]

Awesome workouts man. You will nail 4pps Deadlift soon :)

[Stumprrp]

thanks bro, i may muckle it tomorrow but i think ill give it another few weeks.

[rookiebldr]

thanks man, i wanted it so bad, it gives off so many looks in the gym with 4pps haha.

I agree with what's been said earlier. If you really want to go for a max, then after 315 go for singles up to 405. Such as 365x1 and 385x1 then the 405x1 or more. I think you can totally nail the 405 but you are likely using up most of your strength before you even get there. And yes, it's very cool to get the 4pps. :cool:



would you guys consider my numbers decent for someone with my age and stuff? i dont know i sometimes get frustrated.

Don't be frustrated, you're numbers are definitely inline given your age, length of time you've been working and how much cutting you've done. Nothing is typical in this game as long as you are seeing improvements than keep at it. You're doing great, keep it up.

[Stumprrp]

thanks so much man, i appriciate it, you guys keep me from attacking the hershey nuggets downstairs!




although i ate 4 the other day =D

[Stumprrp]

Wednesday 12/21/05

Breakfast Cherios with skim, orange
Lunch Carrots, ham sandwich on wheat
Dinner Small steak sandwich

Cardio Basketball

BB Row
45 x 10
205 x 8
225 x 6 difficult, put my back into it, but did it

Lat Pulldown
215 x 5 HARD
200 x 5
200 x 5 this was harder then i thought

T-Bar Row
140 x 8
185 x 6
225 x 6
250 x 2 COULD OF DID MORE!

Shrug SS
Hise Shrug 265 x 20 / BB shrug 265 10 x 2 this was just terrible, unbalanced during hise and the BB was to hard to hold for 20.

DB Sitting Curl
50 x 5
55 x 5 that finished me off walking out with no arms

tough day, but good aside from the shrugs.

[Coke]

I don't know whether to nickname you Stump or RRP, lol - :D ...no need for so many reps for shrugs though bro - just go heavier is all but otherwise that was a super pull day with awesome numbers throughout!!

[Stumprrp]

thanks alot! rob or bob is fine

[domahmegok]

Man, I just noticed you only been lifting for 5months. Those are great numbers for someone that has been lifting for so little. It took me close to three years before I even attempted 405DL. Keep up the hard work

[Stumprrp]

thanks alot dude! i started in early august with mostly cardio and got serious in late aug. burnt off almost 60 lbs so far.

ive always been pretty strong i guess.

[KevinStarke]

awesome workout man.

[Stumprrp]

thanks mayng

[Stumprrp]

this is gonna be one rough ass holiday, friend had a little party tonight that i woofed down 5 sandwiches and 2 pizza strips, tomorrow my vocational class is having a party, xmas eve on sat, and xmas on sunday, HOLY GOD IM GONNA GAIN WEIGHT.

but my friend has weights at his house and i was able to row 250 for like 3 so im happy, lol.

[Stumprrp]

OMG im in school right now, THERES SO MUCH FOOD! IM LOVINGG IT!


...but i also want to go to the gym badly =(

[Stumprrp]

Friday 12/23/05

Breakfast Cherios with skim
All Day lots of food! to much bad food i dont care its holiday
Dinner little bit of chicken, salad, and peas

Cardio ****TY game of basketball

Squat
195 x 20 This was more challanging, 225 x 20 next friday

Pullover 25 x 20

Leg Ext.
200 x 5
250 x 5 to get blood goin

SLDL
275 x 13 to tired for 15

Calf Raise
270 x 10
295 x 10

DB Press
50 x 5
55 x 5

Sitting Mill Press on the machine thats held by rope with a bb
135 x 5
155 x 5
175 x 4

Abs

25 + BW x 30 - crunches
40 pushups
20 gutbusters

Overall, i dont feel good and i plan on pigging out xmas. have a good holiday

[KevinStarke]

Nice leg/shoulder session man those 20 rep squats seem like some tough stuff.

[Stumprrp]

they are, but im still not using enough weight, although it did hurt. lol.

[Wannabelean]

Doing great Stumptser. Keep it up

[Stumprrp]

thanks big guy!

[Wannabelean]

Merry Christmas man, cheers to getting lean and strong as an ox when the new year starts!

[Stumprrp]

same to you man! its so fun to eat terrible fatning food and get gifts =D

[Stumprrp]

Monday 12/26/05

Breakfast Banana
Lunch PB sand, fruit cup
Dinner Ham (spiral) sand, butternut squash, peas.
Snack Protien shake

Cardio Basketball

BB Bench
135 x 10 WU
155 x 10 WU
210 x 7
230 x 4 half ass
245 x 2 half ass

Dips
35 + BW x 7
50 + BW x 6 YEE

Chinups
25 + BW x 5
25 + BW x 4 ALL THE WAY DOWN, not like i used to.

Deadlift
45 x 10
135 x 10
280 x 5
300 x 5
320 x 5
340 x 5 GRIP
360 x 2 GRIP AGAIN ARGG i almost bugged out at the gym

Overall, i didnt gain any weight during the holidays, drivers ed started and it sucks donkey balls. this guy showed me these strap glove things he had and i need them now.

For a little story, this kid was there that ive seen before, probley like 175 and real muscular, he was there with the guy that showed me the gloves, his father. the dad was benching on the BB bar thats assisted with a rope, makes **** real easy, and he has 315 with a ROM of about 3 inches! pissed me off. To top that when i went to go get a drink my friend told me the kid looked at the 340 and said thats light weight and walked away. that totally pissed me off.

lol, sorry.

[Coke]

When you start benchin 245lbs its getting serious imo, and the grips are not bad holding onto 300lbs with no problem on deads...nice session all the way around Rob, including the dips, chinups and even the basketball bro - ;)

[Stumprrp]

mucho grazias man, the spotter said he just evened my hands off because my right is still stronger.

[Stumprrp]

Wednesday 12/28/05

Breakfast Oatmeal with a banana
Lunch PB sand, carrots, apple, granola bar
Dinner Pasta and meatballs, sausage

Cardio 10 min of running

Back and Bi (NEW 3 x 3)

BB Row
45 x 20
135 x 10
225 x 3
245 x 3
270 x 3 (with more juice)

T-Bar Row
225 x 3
250 x 3
300 x 3 (YOWZER)

Lat Pulldown
45 x 20
55 x 10
100 x 10 (all WU little left lat pain)
200 x 3
215 x 3
230 x 3 (deff more next week)

Shrug SS 20 sec breaks
hise shrug 265 x 20 / bb shrug 265 x 10 x 2

DB Curl (sitting)
50 x 3
55 x 3
60 x 3 (1 left arm)

Overall i love this 3 x 3, i think this will boost my strength alot. im really happy with my rowing, i hope its good, BICEP VAIN AFTER ROWING MY BRAINS OFF!

[Stumprrp]

up dogs

[Coke]

Doing awesome man...super rowing and curls, especially at such an early phase of training!!

[Stumprrp]

thanks my man, i was suprised i had so much in me, rowing and back traning is my favorite!

i seen somewhere that someone said you are 47 years old, is this true??

[Clifford Gillmore]

Big numbers allround in here man! I hope to be as strong as you soon.

[Stumprrp]

thanks so much, you will, it all takes time, i just happend to had a jump start somehow.

[KevinStarke]

Strong lifts man

[Stumprrp]

thanks kevin

[Mik]

Wow! Your numbers are uber impressive. Nice work.

[Stumprrp]

uB34 t3h 1e3t

[rookiebldr]

You have been improving very well. That back day looked solid as hell. 270 for bent over bb rows is an awesome improvement since last month. And over 6 plates on the t-bar row is mucho excellent.

[Stumprrp]

thanks broster, the BB's were hard but i will load up 275 next week, 3 x 3 is a difficult, painful, solid set thingy. lol.

[brickt.]

Jesus, your strong, I bet you scare alot of other 16 year olds! Well done.

[Stumprrp]

im extremely harmless, haha, not intimidating at all =(

[Wannabelean]

Great work man, the rows are super strong

[Stumprrp]

thanks (insert name here), what is your goal for 190, summer?

[Wannabelean]

YEah, hopefully by may-june.. If it happens sooner that would be good too. I am dealing with the saggy skin right now though so it doesn't really matter either way. I think I need the suurrrrgery

[Stumprrp]

my friend has that, 7 lbs extra! haha the poor kid would be ripped to hell without that skin, his stomach streches 6 inches.

[Wannabelean]

Yeah man, mine stetches a few and I can see 4 abs through my skin.. Sucks man

[Stumprrp]

ouch, does does, well once u get all the weight off really judge if you need the sugery, if so might as well go for it.

[Stumprrp]

Friday 12/30/05

Breakfast Protien shake, cottage chese
Lunch Eggs, Apple, Grapes
Dinner half a spinach pie, steak and sweet potato

Cardio 10 min uphill jog

Legs and Upper Arm

Squat
225 x 20 Yelping like hell but did it

Pullover 25 x 20

SLDL
275 x 15

Sitting Calf Raise
100 x 10
300 x 7
300 x 7 Pulled left kinda

Lateral Raises
35 x 3
35 x 3
35 x 3
30 x 3
30 x 3 First time, HARD WOW

Military Press on BB rope rack
45 x 10
175 x 3
195 x 3
200 x 3

CGBP on BB rope rack (5 inches apart, 6 - 8 inch ROM)
135 x 5
225 x 5
275 x 5 (pure experiment, i will continue)

Felt good today, now the 20 reppers are hard. 212 new weight.

[Burning Angel]

lookin good bob you madman

[Stumprrp]

thanks justin

[Coke]

The session looks nice overall but super job with those huge reps on the squats, stiffies and pullovers.

[Stumprrp]

thanks, pullovers is mainly a precautionary after doing 20 rep squats from the difficulty and to give your ribs cage a nice stretch. i can barley walk right now, LOL.

happy new year coke, and all.

[Stumprrp]

Monday 1/2/06

Breakfast Oatmeal and eggwhites
Lunch Tuna
Snack Bagel with PB
Dinner Chicken catchatory??

Cardio none, i cant run

Today was a terrible day...

Bench
45 x 10
135 x 10
225 x 3
230 x 3
205 x 3
135 x 10 (Speed set)

Dips
50 x 3
50 x 2 WTF
BW x 5
BW x 5 Unreal

Chins
2 hanging BW chins, what the hell is wrong

Deadlift
legs to dead, didnt bother

Heres where i was really dissapointed, and just decided to kill my arms

DB Curl/ Pressdown SS
35 x 10 / 100 x 10
35 x 10 / 100 x 10
35 x 10 / 100 x 10

DB Incline press
50 x 10
50 x 7 Now im really pissed

Thats it, the rest of the time i was doing leg stuff to get blood flowing, im done with the 20 rep squats, it made me really mess up my legs.

Now, i think im changing my routine, again, to a powerlifting olympic routine. ATF squats(learned how), speed bench, speed dead, clean and jerk, you know.

can anyone help me with this? i had an idea

Monday - Speed Bench, ATF Squat, Dips or chins
Wednesday - Speed Dead, Tbar row, Hise shrug SS
Friday - Heavy Bench, ATF Squat, BB row

something like this, then like the next week do heavy deads and rotate.

[WBBIRL]

Everyone has their off days, I wouldn't jump off the wagon just yet.

[Stumprrp]

i hear you man, but the powerlifting always has sparked my attention.

[WBBIRL]

Its like this... or so I think.

When you body build you effectifly add more lean muscle mass by training in the hypertrophy range and eating correctly. When you feel you have a decent ammount of LBM built up then you work on your motor unit recruitment. The average person only uses about 50% or less of his or her potential strength. By training in the low rep high weight low volume ( I think ?? on the volume) you are effectively training your muscles to well use more of your muscles when you perform that particular lift. Which is why your #'s in the gym could go up a whole lot but you dont feel that strength gain out on a football field.

So it seems to me its more of something you have to ask yourself, Do you have a decent ammount of LBM and now need to work on motor recuritment or do you need more mass first. It would seem once you platue on powerlifting the easiest thing to do would be increase LBM.

[Stumprrp]

Hmm, sounds right to me, i have a good amount of LBM but im also not done cutting, i still got a good 20-25 more lbs to go. we will see.

[Coke]

The session was not that bad bro, particularly with the chest, when you're benching around 245 with reps its on imo.

[Stumprrp]

i guess man, its the dips and chins and the fact i couldnt dead that really pissed me off.

[Sensei]

:spam:
Things look good. Nice work on your squats!

I agree with what's been said earlier. If you really want to go for a max, then after 315 go for singles up to 405. Such as 365x1 and 385x1 then the 405x1 or more. I think you can totally nail the 405 but you are likely using up most of your strength before you even get there. And yes, it's very cool to get the 4pps. :cool:I agree w. this. You would have had 405 if you had done a proper warm-up.

[Stumprrp]

thanks man, todays an off day but my friends have been going 5 days a week so ill go with them and do some light atf squats and speed deads.

[KevinStarke]

I dont know much about olympic lifting but I defintelly say give powerlifting a shot. Your setup looks ok to me, but are those the only exercises your incorporating?

[Stumprrp]

not sure what else, i tryed some powerlifting today.

[Stumprrp]

Wednesday 1/3/06

Breakfast Oatmeal and an apple
Lunch Tuna
Snack Cottage Cheese
Dinner Pasta and eggplant

Cardio Mile run (7:30)

Powerlifting although it was an off day

ATF Squat
45 x 10
45 x 10
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3

Went light to get used to the ATF style.

Deadlift
45 x 20
135 x 2
225 x 2
315 x 2
375 x 1
400 x 1 (PR)

Speed Dead
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3

these are cool

Abs
25 + BW crunch x 20 / 10 pushups
25 + BW crunch x 20 / 10 pushups
25 + BW crunch x 20 / 10 pushups
20 gut busters

ill try speed bench soon

[KevinStarke]

congrats on the awesome deadlift PR man, good looking workout.

[Stumprrp]

thanks kevin, what else can i do thats "powerlifting" besides atf, speed deads, and speed bench

[KevinStarke]

Just go heavy man. If you have access to boards/bands/chains they're great too.

[Stumprrp]

not in the Y lol.

[WBBIRL]

thanks kevin, what else can i do thats "powerlifting" besides atf, speed deads, and speed bench


Powerlifting isn't about the lifts you do. Its wrather how you do them... high weight for minimal reps. Trains your muscles to recurite more of the fibers to perform the lift.

[Coke]

Taking care of business in here Rob...good deal on doing speed work, like the numerous atf squats and deads sets.

[ArchAngel777]

it looks like your coming up to 2 weeks cutting if im not wrong and you havnt lost anything yet. your workouts are good however if your not tracking your cals exact and you no you are blow maintanance then how are you going to loose weight. also creating a calorie deficit without knowing how much of a deficit is asking to loose lbm in my opinion. i would say dnt be lazy(no offense intended) track your cals either counting on the back of products or fitday. i dnt actaully like fitday as being in the uk the measurements are different. Also this is a problem i had when i started training i wish i had always tracked my cals. just my opinion tho

Some good advice above. If you are not seeing the results, then you need a different plan.

Some advice

1) Change the types of food you eat... One really bad meal a day can screw you over royally. Eat good, all the time. Lean Protiens, healthy fats and plenty of veggies and fruit. If you have little of that, you doomed to failure.

2) Change the ammount you eat. You could be eating too little... But chances are you are just eating too much and probably of the wrong type of food.

As others have mentioned, create a log of your food intake for a week to get a feel for how many calories you ingest and from what food... You don't have to track everyday, but you do need to track once in a while so that you know the "range" you are in.

I hope you succeed. Most of cutting is done in the kitchen, not in the workout room. You need both, but proper nutrician is the most important thing when either bulking up or cutting down.

[Stumprrp]

thanks coke, and thanks above, but im seeing plenty of weight loss, im down 63 lbs in about 5 months, probley about 6-10 in the last month.

[ArchAngel777]

thanks coke, and thanks above, but im seeing plenty of weight loss, im down 63 lbs in about 5 months, probley about 6-10 in the last month.

Hey there, I just realized that I replied to someone in the first page of this thread... In other words, I made a mistake. I thought I had clicked on "last" but I guess not... LOL, at any rate, take care and I glad the progress is going well!

[Stumprrp]

thanks man, i hope you succeed with all of your goals also!

[Stumprrp]

Wednesday 1/4/06

Breakfast Cheerois w/ skim, orange
Lunch Natty PB on wheat, granola bar
Dinner Chicken sandwich
Snack Protien shake

Cardio Basketball

BB Row
45 x 20
135 x 10
235 x 3
255 x 3
275 x 3

T-Bar Row
265 x 3
285 x 3
305 x 0 The bar had to much weight and was sliding up the wall

Chest Supported Cable Row
245 x 3
275 x 3
305 x 3

Hise Shrug
275 x 20

DB Shrug
100 x 10 x 2

Wavy Bar Curl
100 x 5 x 3 (these bars suck)

Decent workout, gonna rearange it according to my new friday and monday. and i need straps, the hand pain is emmense.

[Coke]

This workout is damn good, you really are doing great with it all especially the weights loss...63lbs in 5 months - :thumbup:

[Stumprrp]

thanks coke, yeah my parents are pissing me off like hell, they think im all set when i still have a giant stomach and lagging fat in some areas, when i hit 200 im forced to go to the doctors for a physical. lol. oh well.

[KevinStarke]

AWESOME rowing man, you completely own me in rowing power.

[Wannabelean]

YEah that rowing is ****ing disturbing dude! Strong strong strong especially for not even lifting for a year. I row 225-245 for reps, but when I put 275 on there I struggle like a girl. Keep up the good work dude

[Stumprrp]

i struggle like a girl also my friend, really gotta pull with the back and arms hard for it.

thanks for the support guys.

[Stumprrp]

Friday 1/6/06

Breakfast Cherrios with skim
Lunch Spinach Pie
Dinner Beef Stew

Cardio Basketball

Full Squats
45 x 10
45 x 10
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3

OW!

Speed Bench
45 x 10
45 x 10
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3

easy as hell. 30 sec breaks, explosive reps

CGBP (BB rope rack, hands 5 inch apart, 8 inch rom)
45 x 10
225 x 3
245 x 3
245 x 3
245 x 3
245 x 3

tough

Abs
Crunches and Side crunches x 10 x 3

No snatches today, the guy i needed to help me wasnt there. Also didnt take my weight, no point, ill stick to taking it once a week.

[KevinStarke]

Awesome workout man, really impressive close grips. "BB Rope Rack", you'll have to forgive my ignorance but what exactly is that.

[Stumprrp]

i dont know its like this rack that has a barbell on it, but its so the bar stays still held with ropes to slide up and down, its like doing a normal barbell but with the advantage of good balance, i like doing this better for close grips.

[Coke]

You have everything on lock but it would be a good habit to keep having 4 meals per day as opposed to 3, that serves you better imo...real impressive sets throughout, super workout Rob.

[Stumprrp]

thanks my main man coke, i usually have a shake or apple in between, my habit is eating my lunch at like 9 o clock if i have study hall in the AM hehe.

[Stumprrp]

=( i just ate 3 piece of cheezy greasy delicious pizza from the best pizzaria in town, i feel suicidal =D. damn mothers shes probley trying to fatten me back up.

[KevinStarke]

Do not fear the the pizza stump... love it... I had half a large clams casino the other night... heavenly..

[Stumprrp]

oh yes, did it have greasy bacon on top? =D

[KevinStarke]

Thats clam casino baby, clams and greasy fatty bacon, one of my favorite foods by far.

[Stumprrp]

yaeh man, i love it, i havent had them in so long, there so FUGGIN good.

[dw06wu]

Damn, that is a lot of triples right there. Good job esp. with the weight loss. How come you only use a 8" ROM on CGs though? I try to touch my chest with those.

[Stumprrp]

i feel very uncomfortable and it bothers my wrists alot. triples are my fav. set scheme as of now.

[KevinStarke]

5 inches is WAY too close man. Stick your arms STRAIGHT up in the air and theres where they should be, just keep your elbows AT your sides.

[Stumprrp]

oh, lol, maybe this is why it hurts my wrists.

[KevinStarke]

its a good possibility, switch it up you'll feel much more comfortable and much stronger and really blast your tri's instead of your wrists.

[Stumprrp]

nice ill do them on friday

[Stumprrp]

=( usual sunday breakfast with my pa, got stuffed french toast, stuffed with cheese and bacon, lord have mercy.

[HILL]

i found doing close grip bench i used to have my hands to close together and it really hurt my wrists i prefer to have my grip as f i stand with my arms straight out in front of me. i feel it just as much and u might be able to go heavier as well i also like to touch my chest however

[Stumprrp]

Monday 1/9/06

Breakfast Cereal with skim, orange
Lunch Chicken on wheat, nuts, banana
Dinner Chicken, salad, stuffed pepper

Cardio Basketball

Full Squat/B]
45 x 10
225 x 5
245 x 1 - Sharp hamstring pain, my legs must not be rested. GAY.

[B]BB Bench
45 x 10
135 x 10
245 x 2
225 x 3
205 x 3 (my grip was off and i put back to fix and i was dead)

DB Incline Press
70 x 0 cant believe it, bench really kills me
50 x 5
50 x 5
50 x 5 way to easy..go figure

Dips
BW x 10
BW x 7
BW x 5

Well, i hate mondays, something is always wrong.

[Coke]

The legs are not rested bro, you just did squats 3 or 4 days back...time to split things up more - doing great though.

[Stumprrp]

Wednesday 1/11/06

Breakfast Cherrios with skim, apple, carrots
Snack Nuts
Lunch Chicken on wheat with cheese and lettuce
Dinner Steak and broccoli

Cardio Basketball

BB Row
45 x 10
135 x 10
275 x 3
295 x 3 (sloppy, almost all back pulling)
245 x 3 (to get the form back, piece of cake)

Pullup/Pulldown Superset
215 x 3
BW x 3
215 x 3
BW x 3
215 x 3
BW x 2 (Brutal, arms GONE)

BB Curl
100 x 5
100 x 5
100 x 3 (screw curls =D)

BB Shrug
315 x 5
315 x 5
365 x 5

Deadlift
45 x 10
135 x 10
335 x 5
315 x 5 borrow friends gloves, hands in pain)
315 x 5
315 x 4
315 x 3 Unreal, im going to champs tomorrow to get these strap things i tryed out, cant take it anymore.

Decent workout, new weight = 210

[cphafner]

good looking session, cheating or not 295 is big on rows.

[Stumprrp]

thanks man, yeah i mean, 300 + i think you would need to have some massive arms to pull it all arm, + its a back exersize so w/e =D

[Clifford Gillmore]

Solid workouts all round man, I feel you on the gloves. I'm going to need a pair when I get into the 400+ range for deads, my hands kill me now!

[Coke]

Impressive superset with the pullups and pulldowns - acutally quite a feat, lol...ace pull day overall.

[Stumprrp]

thanks boys, yeah the superset is unbelievebly hard, after the first set your arms are dead, lol.

[KevinStarke]

Sick workout man, screw the straps!

[Stumprrp]

lol, there not straps, there these glove things that wrap around your wrist but there is a square rubber pad that you put around the bar and grip wuth your fingers and ****, i tried them and 345 felt like nothing, in my hands that is.

[WBBIRL]

That is some sick rowing strength...

[Stumprrp]

thanks man, i almost dont even count that 295 pull. what confuses me is my friend has this little square curl bar thing in his basement that we have 150 on for the hell of it and i can row it 1 handed all arm, iono.

[Stumprrp]

anyone have any suggestions to get my bench flowing, 245 x 2 is alright but i feel i should be doing alot better compared to all my other numbers i guess. sucks i still need to cut more *CRIES*

legs and speed bench today

[Coke]

What you're doing is ace and really is no need to rush things, just be patient with it and make gradual gains...245 on the flat bench is excellent, especially doing it so soon in your training.

[Wannabelean]

Great work man, you are one strong little used to be fat bastard.

You might be able to add some weight to your bench by perfecting your form. Do you arch your back and squeeze your shoulder blades together on the bench, etc..?? It's hard to add strength while losing fat sometimes so I would just be patient if you can't tweak some extra weight or reps from your form.

[Stumprrp]

lol thanks man, im still fat though =D, i arch a little bit and i dont know what you mean by squeeze my shoulders

[KevinStarke]

Ahhhh the benchpress. If your at a standstill speed benching and board work can really blast through a rut. Do you have a bad sticking point? or maybe your speed isnt as fast as it could be. Also switching to some real heavy closegrips has helped me in the past for getting through ruts.

[Stumprrp]

good then, today is the day i do close grip and speed work! we will see how much i improve as the cut continues and i do so.

[Stumprrp]

Friday 1/13/06

Breakfast Cherrios with skim
Lunch Chicken wrap, milk, snuck an oatmeal cookie
Dinner dont know

Cardio Basketball great games

Speed Bench
135 x 10
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3

HS CGBP
135 x 10
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Skull Crushers
75 x 10
75 x 10
75 x 10 first time

Full Squat
45 x 10
45 x 10
210 x 3
210 x 3
210 x 3
210 x 3
210 x 3
210 x 3
210 x 3
210 x 3

Leg Extention
210 x 5
210 x 5
210 x 5 easy as pie

Great session

[KevinStarke]

Great session man, speed bench for the win!

[Stumprrp]

thanks kevin

[Coke]

Superb effort bro, really running away with things in here.

[Stumprrp]

hey cocoa good to hear, thanks man, question for you, in your journal when u say HS shrugs does that mean hammer strength?

[Coke]

hey cocoa good to hear, thanks man, question for you, in your journal when u say HS shrugs does that mean hammer strength?

Yes, its hammer strength equipment I am speaking of and I do it as a diversion, nothing beats bb or db work.

[Stumprrp]

is that the rack the has the barbell in it but it slides?

[Coke]

No, the hs shrugs machine is stationary which means the bar cannot move, it is plate loaded from each side.

[Stumprrp]

oh, damn i still cant figure out the machine i use for close grips, lol. it says hammer strength on it and its great.

[KevinStarke]

A machine for closegrips? hrrmmmrmrmrrmmm

[Stumprrp]

its not specificaly for them, you can do anything with them, from squats to deads.

[WBBIRL]

yea... I would just use the good ole oly bar for benching. Stay away from any kind of assistance machine.. HS and all that will do you no good in the long run.

Good luck on your strength, I find that heavy negatives help me alot when im stuck and even in general for strength gains. Boards and Close Grips couldn't hurt.

[Stumprrp]

yeah i dont touch machines unless its leg curls or leg extention, they all are terrible.

thanks and good luck with your weight loss.

[SpecialK]

Is it tough only eating that much per day? I would go crazy eating just that, lol..

[Stumprrp]

yeah man im good with it, lol. im probley going to cut down a tad more to speed things up a bit, starting to slow. weekends i cheat a little.

[Stumprrp]

Monday 1/16/06

Breakfast Oatmeal and tea
Lunch PB and J on wheat
Dinner Chicken cutlets and potatos

Cardio shot around for a while, attempted to run home in like -10 lol

Leg Curl
100 x 10
100 x 10 this was to get hams flowing not for strength

Standing calf raise
135 x 10
225 x 10
315 x 10 also just to get it flowing

Bench
265 x 0 MISS!
250 x 1 Crushed this
245 x 1
235 x 1
225 x 1
215 x 1
205 x 1

Some cocky looking kid came over when i had 235 on and asked to do some for warmup, he did 5 and then did nothing but abs the rest of the day, what an *******, obviously did it to do more weight then me.

DB Incline
60 x 5
65 x 5
65 x 5 easy

Dips
25 + BW x 5
25 + BW x 5
25 + BW x 3

Added a new olympic lift to my arsenal

Push Press
45 x 10
95 x 5
95 x 5
95 x 5 damn i was winded! just a try out and will do this all the time.

meh.

[KevinStarke]

Strong workout, sorry to hear about the douchebag lol.

[Stumprrp]

haha yeah man, i should of went 260 would of nailed it!

but that douche bag was struggling once doing squats on a machine higher then parallel with about 150 yelling to get it up, HAHA

[WBBIRL]

So you started at 205 and went up to your miss at 260??? If your first attempt was 260 then thats probably why you missed it. And screw him, you can just curl what hes squatting next time lol.

[Stumprrp]

haha, nah man i started at 265 and missed but hit 250 damn good.

[KevinStarke]

Shouldnt have started so heavy, i build up alot to the max.

[Stumprrp]

well, i did about 4 warmup sets i forgot to post, 45 x 10 135 x 10 175 x 5 175 x 5

[Coke]

I could imagine cocky dude douche, lol...sweet work for getting 250lbs for a single on the flat bench, making headway.

[Clifford Gillmore]

250 is solid there man! Your strength is awesome for your age.

[Stumprrp]

thanks man, im going 260 next time considering how quick 250 went up.

[Wannabelean]

Good workouts dude! 260 is yours next time

[Stumprrp]

thanks man, i hope so.

[Stumprrp]

Wednesday 1/18/06

Breakfast Cherrios with skim, apple
Lunch Chicken on wheat, milk, banana
Dinner Chicken and brocolli

Cardio Basketball

DB Row
100 x 5
100 x 5
100 x 5 This is the heavyest my gym has, TO LIGHT FOOS =D

Pullup/Pulldown Superset
BW x 3 / 215 x 3
BW x 3 / 215 x 3
BW x 3 / 215 x 3

Cable Curl (for variation)
170 x 5
190 x 4
180 x 5 yeah ill stick with barbell

BB Shrug
315 x 0 couldnt hold it, unreal especially since i wanted 405
225 x 10
225 x 10
225 x 10 butter.

Deadlift
No heavy singles due to grip.

135 x 10
135 x 10

Speed

245 x 3
245 x 3
245 x 3
245 x 3
245 x 3
245 x 3
245 x 3
245 x 3

This was a weird workout and im started to hate dead more as i blow off not getting the gloves i want.

[Coke]

Actually good work on the speed deads, don't drop'em no matter what...nice workout overall Rob.

[Stumprrp]

thanks man, i want to do DB rows for a while but 100 is kiddy toys hehe.

[SpecialK]

Nice benching :thumbup:

[KevinStarke]

Awesome triples there man.

[Stumprrp]

thanks kev, more triplets today and speed bench, but for some reason my traps are soar as hell, delts a little also, weird.

[Wannabelean]

Nice rowing man.. I know what ya mean about not enough weight for rows. I would stick to BB Rows if my gym only went up to 100's hahaha.

[Stumprrp]

Friday 1/20/06

Breakfast Cherios with skim, banana, pear
Lunch PB sand on wheat, more milk
Dinner chinese food, STUPID MOM, pork lo mein

Cardio Basketball

Speed Bench
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3

HS CGBP
225 x 5
230 x 5
230 x 5

Skull Crushers
95 x 5
95 x 5
95 x 5

Full Squats
45 x 20
135 x 5
225 x 5
245 x 5
245 x 5

Rack Squats (about a half squat, little above parallel)
315 x 5
315 x 5
315 x 5 DEAD. GONE.

Cardio
2 mile run ANNIHALATED.

Squats suck. they just do, and my mom ordering chinese food was a horror but i worked my arse off today.

[KevinStarke]

Great workout stump, nice speed bench and squatting.

[Stumprrp]

thanks kevin, i should of been smart and squatted from when i started 6 months or so ago, my legs are massive but i look like a apple when i squat 245 **** ass pounds. lol.

[SpecialK]

About that chinese food, don't ya love trying to explain a bodybuilding diet to parents? Haha...

[KevinStarke]

HAHA, i've never heard anyone reference themselves to fruit, good stuff man. Your squat will be cruisn man just keep pushin.

[Stumprrp]

yeah, its real fun, my mom thinks im a physco and i dont eat enough, they also are making me go to the doctors when i hit 200 becuase ill be "skinny" when i go past it, my gut is monstrous and 190 is deff cooler then 200. lol.

kev - haha my face was beat red and had a giant vein in the middle.

[KevinStarke]

Haha nice, I told my mom I planned on bulking to the 198 lb weight class in the future and she started going off on this rant about how i'd look like a giant meatball.

[Coke]

Mom and Pops will applaud the dieting efforts when they see the end results - ;) ...nice determination bro!!

[Stumprrp]

haha yeah thanks coke i hope so, it just ticks me off when they think ill be skinny at 190, have you ever seen a skinny 190 lb kid at 5'7? haha.

[Stumprrp]

Sunday 1/22/06

Not posting diet because im to lazy and its good, went to the gym because i was bored

Cardio None

Full Body

BB Row
45 x 20 WU
135 x 10 WU
225 x 10

Decline Bench
45 x 10
135 x 10
205 x 9 DARNET, could of got it, not bad for first time declining

DB Shoulder Press
40 x 10
50 x 7 damn first time in a while also

DB Lateral Raise
30 x 5 was doing them wrong
25 x 10 easy

EZ Bar Curl
95 x 10

Tricep Pulldown
200 x 10

Deadlift
135 x 10
135 x 10
315 x 5
405 x 0 Slipped out of would of crushed it

Abs
Crunch Machine 150 x 10 x 3
Crunch x 60
Gut Buster x 30

Well, i went for fun and went easy, the gym was packed, so many people in such a small YMCA, there was alot of huge dude, but these huge dudes had the smallest legs ive ever seen. Its pathetic really, im so sick of seeing these a$$holes in the gym pounding out high upperbody weight and never do a lower body workout.

Thats the reason i deadlifted, i said to my friend im going to show these faggots how to lift, one kid that was big and cocky looking once again said can your friend really deadlift that (315) and he said no hes military pressing it. Approched it casually and did it for 5. fun day at the YMCA home of benching curls and abs.

And lastly, theres a confession, im so stupid, but unfortunatly ive always been doing what i though was a deadlift, but its a FORKING rack pull, what the heck, but the good thing is on the floor feels better and i can do the same weight with it.

ok ill stop

[KevinStarke]

Awesome workout stump.

[Stumprrp]

thanks kevin, it was decent considering i went for the hell of it.

[Coke]

Rack or regular deads, its all the same anyways (almost)...super work for going in there out of the blue bro.

[Mik]

Nice deads stump!

[Stumprrp]

hey man thanks, it pisses me off if i had straps 405 would of been pwned!

[Mik]

hey man thanks, it pisses me off if i had straps 405 would of been pwned!

Do you ever use chalk? Chalk>straps.

[Stumprrp]

dont think the YMCA allows it

[Mik]

dont think the YMCA allows it

You're probably right. I think there is some stuff out there though that doesn't leave leave chalk dust everywhere. I think there was a thread on it ages ago. If I can dig it up I'll let ya know.

I've never tried this stuff but it may help.......

http://www.backcountry.com/store/MET0018/Metolius-Super-Chalk-Eco-Ball.html

[Stumprrp]

interesting, if i dont find the straps effective then i will go for some type of chalk

[Stumprrp]

Monday 1/23/06

Breakfast Cherrios with skim, apple, carrots
Lunch Chicken sand on wheat, more milk
Dinner 1 boneless pork chop, some peas and small forkful of noodles

Cardio 1 1 mile run (9:50)

Heavy Chest Day

BB Bench
45 x 10 WU
135 x 10 WU
245 x 2 stuck here
225 x 3
205 x 4

going to go back to a 5 x 5

DB Incline Bench
70 x 5
70 x 5
70 x 5

Dips
35 + BW x 5
35 + BW x 4
35 + BW x 4

Push Press
45 x 10 WU
100 x 4
100 x 4
100 x 4
100 x 4

such a good exersize

Cardio 2 1 Mile run (7:28)

Not bad but need to switch up my bench, stuck at 2 reps on 245. Original plan is basketball, workout, 2 mile run but no one wanted to play.

[KevinStarke]

Nice workout man, try heavy close grips and speed bench to get through that barrier.

[SpecialK]

As far as the gym not 'allowing' something - pay close attention to see how closely the rules are enforced. At a gym at my old school, you supposedly couldn't remove a bar from the power rack to perform deads or lunges, yet I did it all the time and no one ever said anything. You weren't supposed to use chalk either, but I know people there (including me) did, because you would always see the chalk dust on the bars and plates.

Chalk makes a world of difference on deads.

[Stumprrp]

i will see, its a ymca so the rules are pretty strict

[Wannabelean]

workouts are looking super strong man. Another vote for sneaking in chalk or an eco-ball for the deads!

[Coke]

Excellent chest/push day man...you'll blast through the barrier real soon!!

[Mik]

Nice benching man.

[KevinStarke]

When I was lifting at the fitness edge chalk "wasnt allowed" but everytime a trainer would see it he would just tell me hide it so the higher ups didnt see and to try not to make too much of a mess, might as well try.

[Mik]

Just use it, if you get caught tell them the jerk that used the bar before you needs some Head and Shoulders reeeeaaal bad!

[KevinStarke]

If you get caught just yell "POCKET CHALK!" and throw some in their eyes as you run away.

[Mik]

If you get caught just yell "POCKET CHALK!" and throw some in their eyes as you run away.


ROFL!!!!!! I can picture that sooooo vividly!

[Stumprrp]

lmao

[Stumprrp]

Wednesday 1/25/06

Breakfast Cherrios with skim, pear, orange
Lunch Natty pb on wheat with peauts on top YUM! milk
Dinner Roast, spinach mixed with rice, corn, milk

Cardio Basketball (intense)

Back Torture and Bicep Blowout

Chinups
BW x 9
BW x 7
BW x 5

Cable Row
290 x 5
265 x 5
230 x 5

DB Row
100 x 5
100 x 5
100 x 5 after chins and rows it was harder

EZ Bar Curl
105 x 5 no way
95 x 5
95 x 5 easy

BB Shrug
315 x 5
365 x 5
405 x 5 EASY! straps own!!

Heres the mistake, now i attempt to deadlift after all of this, and my first time going properly from the floor

Deadlift
45 x 10
135 x 10
225 x 5
315 x 5 ok ok
315 x 4 wow im tired
315 x 3 i give up

Decent workout but im probley going to put deads a bit ahead more

Cardio 1 Mile Run (7:30)

New Weight 206 , 69 total lost lbs, maybe ill get a you know what! HA...=/

[Utopianhopes]

New Weight 206 , 69 total lost lbs, maybe ill get a you know what! HA...=/

You got before and after pictures?...I keep imaging you looking like you gave birth to a small child..lmao.

Props on the weight lose, might want to slow it down. For no other reason then to let me catch up.

[Stumprrp]

lmao, well im not done yet, i have pics from a vacation awhile back and a few on my PC but there with a shirt, total pics will be posted when i have no more stomach.

thanks man.

[Coke]

Awesome job on the back Rob, fine e-z bar curls too...special props on those shrugs, you own'em dude.

[Wannabelean]

You are one strong ass 16 year old! Great workout man

[Stumprrp]

thanks boys, im certainly feeling it right now, gotta get used to floor deads instead of noobish rack deads. hell next week i may try 5 pps on shrugs and see if my wrists blow off! lol

[KevinStarke]

Awesome workout man, great weight all around.

[Stumprrp]

thanks kevin

[SpecialK]

I would definitely do deads first in the workout. They are such a big movement that I pretty much have to.

[Stumprrp]

yeah dude, i really think i should, it was stupid of me to do 5 exersizes before them especially rows shrugs and basketball lol

[lilmase1153]

Deffinitely throwing around some good weight man.. Grats on your hard efforts

[Stumprrp]

thanks mase!

[Stumprrp]

Friday 1/27/06

Breakfast Cherrios with skim, pear, banana
Lunch Chicken sand on wheat
Dinner bowl of chicken soup and a 6" at subway (sweet onion crap)

Cardio Basketball

Speed Bench
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3
175 x 3

HS CGBP
230 x 5
230 x 5
230 x 5

Skull Crushers
115 x 5
115 x 5
115 x 5

Full Squat
45 x 10
135 x 10
225 x 5
250 x 5
275 x 5 ouch some not as low as possible but most were

Rack Squat (just above parallel)
335 x 5
335 x 5
335 x 5

found a new rack to use them on so numbers may go down/up

Abs
Crunch Machine 160 x 10 x 3

Cardio 1 mile incline run

good i guess, my legs are fine right now

[Coke]

Numbers are jumping all over...really mixing things up in here, looks very interesting man.

[Stumprrp]

thanks coke!