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235orbust
05-15-2006, 05:03 PM
Beginning stats 5/15/06

Weight 216
Bench max: 245ish x 1
dont squat due to injury
dont hang due to injury

Today

Leg press 300 10x3
Glute curls 45 10x3
Calf "raises:(on leg press machine) 300 10x2
lunges 30 10x1
hamstring curls 50 10x3

Extremely bad lift today, wasnt too focused. Im at about 3000 cals at 7:00 pm, im trying to get 5000 a day.

JaCelica2k
05-19-2006, 06:31 AM
Beginning stats 5/15/06

Weight 216
Bench max: 245ish x 1
dont squat due to injury
dont hang due to injury

Today

Leg press 300 10x3
Glute curls 45 10x3
Calf "raises:(on leg press machine) 300 10x2
lunges 30 10x1
hamstring curls 50 10x3

Extremely bad lift today, wasnt too focused. Im at about 3000 cals at 7:00 pm, im trying to get 5000 a day.

How long have you been lifting? Not to sound pessimistic, but it is unlikely you are going to put 220 lbs on your one rep max or get anywhere near 225 x 35 considering you can only get it around 2-3 times now if your max is 245. Squat 685?? You need to set realistic expectations for yourself and I don't think this is one particularly because you are not even doing squats now because of injury. What kind of injury? Also where are the deadlifts? Good luck with everthing and I hope you can pull it off, but without gear I think more reasonable EOY goals might be closer to 300BP, 315 squat.

KingJustin
05-19-2006, 10:26 AM
I agree. You're going to need some more realistic goals. Going from 245 to 345 on bench in a year would be really impressive. I wouldn't aim so high or you'll get dissapointed, might overtrain, and might injure yourself.

WBBIRL
05-25-2006, 08:44 PM
Your goals are INSANLY high, youd be lucky to acheive 25% of the total weight your aiming for....

You dont squat at all yet to due injury and you think your going to be squating nearly 700lbs in 6 months??????????????

Youd be lucky to be getting 325 up by the end of the year on benchpress...

And for the powerclean... thats an assload of weight to clean is all I can say.

235orbust
07-06-2006, 01:38 PM
sry, ive been gettin lazy with this for awhile im going to start doing this more often tho

yes I most likely wount achive these goals but even if i can come close i can will be an animal i feel, and i dont feel I am too far off with some of these honestly, yesterday I put up 315 almost twice and today i just squatted 300 about 4 times and i feel i can do alot more that that but i just dont want to push my knee too hard. Im power cleaning 250 easy. I may not get my goals in 1 year, but give me 1 and a half- 2 years im going to be damn close if i havent got it.

All these goals are what TE Vernon Davis can do coming out of college to the pros, that is where i am getting these numbers from.

Anyway

yesterday I went to do the WBB 1 but i forgot my paper with the workout on it :( so I just did what i could remember then played some ball

box Squat 275x6; 300x3
shrug 180x10(4 sets)
calf raises 180X10

Today had football weightlifting in the morning, I try not to go too hard at this because I get more out of WBB#1 i feel, I dont agree too much with some of the reps the coaches have us doing either

Deadlift 230x6(3 sets)
barbell rows 140x10(3 sets)
straight legged deadlift 140x10(1 set)

we also do a real nice ab circut if anyone would like to use it

holding 25 pound weight, sit up burnout for 30 seconds
leg lifts burnout 30 seconds
v sits burnout 30 seconds
twisting crutches burnout 30 seconds
fish kicks burnout 30 seconds
30 second rest
repeat


Im really starting to get pissed off with my weight, I am floating around all over the place. I was 220 about 2 weeks ago, I was 215 last week, i was 204 yesterday, and I am 210 today. I guess i need to fitday more often...



I WILL reach these goals

235orbust
07-08-2006, 12:45 AM
today was my shoulder, tricept and bicept day

Military press in rack
120x8
130x4

Seated dumbell press
70x8
90x8

Standing lateral raises
12x8
20x5

Narrow grip bench press
190x6
190x3

French press
110x8
130x8

Barbell curls
100x7
100x7

Hammer curls
35x8

good lift, increased a lot of things and i feel i can easily add on a lot more to the seated dumbell press. I dont think i am doing the right machine for french press, im doing some isolateral thing. 2 days off then hitting chest and back. I may start doing some leg stuff on day 7 to get some xtra work in.well see how that goes

235orbust
07-15-2006, 04:49 PM
Monday lift

Flat dumbell bench press
50sx8
60sx8

Low incline dumbell press
55sx8
60sx8

dips
Chin ups

Barbell rows
120x8
120x7

shrugs
270x10

Decent lift, im an idiot and have been doing dumbell press instead of barbell press, just realized that. I dont think i am going to do shrugs again untill i get a belt...
----------------------------
Todays workout

Shoulders, tri's, and bi's

Military press in rack
130x3
130x3

Seated dumbell press
50sx5
50sx5

Standing lateral raises
20sx6
20sx6

narrow grip bpress
190x6
210x2

French press
150x6
150x6

Barbell curls
100x8
120x6

Hammer curls
40sx6

Good workout. i gotta look up the techniques on a few of these excersizes, i dont think i am doing the right thing for the french press

Jinkies
07-15-2006, 06:31 PM
Not to bash but If you aren't benching 400 and can hammer curl 80's for reps theres something wrong; I think your form is off.

235orbust
07-15-2006, 08:38 PM
im curling 2 40s, i always put the totals out of habit

laxguy1028
07-15-2006, 09:34 PM
If your goals are based around athleticism, why is your workout geared towards a bodybuilder. Also you goals seem a little crazy. i am all for setting goals but your are setting the lifts of a NFL player with years of training and freaky genetics to yourself? You need to change your goals.

235orbust
07-16-2006, 09:01 PM
If your goals are based around athleticism, why is your workout geared towards a bodybuilder. Also you goals seem a little crazy. i am all for setting goals but your are setting the lifts of a NFL player with years of training and freaky genetics to yourself? You need to change your goals.

I hate this

My goals are geared toward bodybuilders because I am trying to build muscle. What should my workouts be geared toward? and you dont think being able to squat 600+ pounds wouldnt help my athleticism a little bit? I am an 3 sport athlete trying to become a physical specimen, ala athletic speciman

I dont understand why everyone is so pessimistic about me setting high goals. I know myself, and I know I have the work ethic and disipline to do this. And i know i wount let myself quit. I WILL reach these goals. the only thing I may change is the time frame in which I am allowing myself, but there is not a doubt in my mind I will reach these goals eventually. I personally believe achieving my goals is really simple, It is just requires a ton of effort and a ton of disipline, both is which i have.

so lex, please dont look in here again untill january 1st, then say that me reaching these goals is crazy.
--------

I am starting football tommorow, 4 hours a day untill mid august, I am going to seriously have to boost my calorie intake, Im thinking an extra 1000 a day should do the trick. to me, eating enuff food is the toughest aspect.

BigRic
07-17-2006, 08:50 AM
Personally I think you made the wrong decision choosing Vernon Davis's numbers as your goals. Vernon Davis is a freak of nature probably the most athletic tightend or player in the league now.

laxguy1028
07-17-2006, 01:05 PM
I think you should have a workout that is geared towards becoming more athletic, since you are a athlete. You will be able to succeed more on a routine like WS4SB or Bigger Faster Stronger because these are routines made for football players. I am all for setting goals and do myself but they must be realistic. Do you realize that Vernon Davis is one of the best athletes in the NFL? Do you honestly think that you can reach that level? Anyways best of luck but i definatly think you should revise your routine.

235orbust
07-17-2006, 06:52 PM
Chest and Back

Flat bbell bench press
190x7
190x6

low incline dumbbell press
65sx8
65sx6

Dips
Chin ups

Barbell rows
130x8
135x8

shrugs
250x10

Im gonna start changing up things a little pretty soon. I need to find a replacement for shrugs untill I get a belt, any suggestions would be welcome. Decent workout, everythings went up with the exception of shrugs. starting to see a little change when i look in the mirror. Im prolly going to take pictures, so you guys can see why I think I have the physique to become pretty big. Football was pretty tough, its going to be hard to keep gaining weight with 4 hour practices in 90 degree heat...I think I am going to start bringing gatorade to practice, maybe sneak 600 calories. Im off tommorow then wendsday I do legs.

235orbust
07-19-2006, 05:56 PM
Legs

Squat
225x5
245x6(no belt)

dumbell lunges
20sx8
30sx8

leg curls
100x8
140x8

Standing calf raises
125x10
135x10
145x10
145x10

I replaced hack squats with lunges. I need a belt badly, I am not going to try to squat more than 250 without one. Ill have one by the time I do legs again. Pretty tired from football but Im holding up ok, its just tough to go 4 hours of football drills then go do legs, but everything keeps going up...

235orbust
08-04-2006, 09:23 PM
Big update. Ive done 4 workouts since my last time on hear

Shoulders, tris and bis

Shoulders

Military press

130x4
130x2

Seated dumbell raise

50sx8
55x5

Standing lateral raises
20sx6,
20sx7

Narrow grip bench

190x6
200x4

French press

100x5
100x6

Bis

Barbell curl
120x7
120x3

Hammer curls

40sx8

Fixed french curl form, i was doing completely the wrong excersise.
--------------------------------------------
Shoulders, bis and tris

seated milit press
(didnt record)

Seated dumbell press
55sx6
55sx2

Standing lateral raises
20sx8
25sx3

Narr grip bench press
200x6
200x3

French press
100x7
100x8

Bis

Barbell curl
120x8
140x3

Hammer curl
45sx8


good workout everything improved
-----------------------------------------------------
Chest and back

Flat barbell bench
200x5
200x6

Low incline dumb press
70sx6
70sx3

dips
8,8

chin ups
4,4

barbell rows
140x5
140x8

decent workout i think i need to find a replacement excersize for dips
-----------------------------
Legs

Squat
225x8

Dumbell lunges
20sx8
35sx8

Leg curls
120x9
150x8

Straight legged deadlift
190x8
210x6

Standing calf raises
-

Leg extension
140x6
140x8

forgot my workout paper so i was kind of lost this workout, but it acually ended up being pretty decent,my gym finally got belts so i will be attempting a lot heavier lifts, especially in squat

mickyjune26
10-25-2006, 01:54 PM
235, where you at?!!?

sircalis
07-14-2007, 08:52 PM
aaaah..found another basketball player tryin to get more athletic...ill be watchin ur journal closely :D