View Full Version : My Mission To Ownage

05-26-2006, 07:40 PM
Hi All,

Well, this is my journal. Let me first tell you about myself. I am 15, 16 in november, 111 lbs, and roughly 17% BF. My routine was made by Bizatch, thanks alot man!


Bench Press 2x12
Overhead Press 2x12
Dips 2x12
Rows 2x12
Reverse Hypers or Hypers or Straight Leg Deadlifts or Glute-Ham Raises 2x12

Squats 2x12
Deadlifts 2x12
Curls 2x12
Shrugs 2x12
Weighted Sit-Ups 2x12

Pull-Ups 2x12
Rows 2x12
Bench Press 2x12
Overhead Press 2x12
DB Side Raises 2x12


Starting on: May 29, 2006
Weight: 111 lbs
BF: Roughly 17%

05-27-2006, 11:16 AM
Haha, hey buddy. Good luck with all this.

Oh, and btw just do hypers every week and don't worry about straight leg deadlifts or good mornings or anything.

05-27-2006, 12:29 PM
c3p: A journal is a great way to start things, the only thing holding you back from here is you. So keep the intensity high, dont slack on your dieting, and go balls to the wall. I'll check up on your progress. Good luck!

05-27-2006, 02:19 PM
thanks guys for replying to my journal. :bow:

05-27-2006, 02:20 PM
Biztach, you're evil.

Good job getting the log started, c3p.

05-27-2006, 06:51 PM
May 27

Protein Shake:

2 scoops of soy protien
3 tbs of sams choice, nutty peanut butter
1 cup of vanilla icecream
2 cups of 2% milk

Fat: 46 grams
Sugar: 83.5 grams
Carbs: 94.5 grams
Protien: 70 grams

05-27-2006, 07:09 PM
not trying to bash but that routine is no good; thats pretty much a 15 minute workout. the wbb workout routines are really good especially for getting one started.

05-28-2006, 04:58 PM
not trying to bash but that routine is no good; thats pretty much a 15 minute workout. the wbb workout routines are really good especially for getting one started.
That routine will be great for someone just starting out. He's hitting all the major muscle groups with high frequency (which is very important for a beginner, and something the WBB routines don't really do), with enough reps to overload the muscle, and it is designed to be easy to progress each week. With the right diet, this routine will be great for him. Also, we're going to up the volume a bit when he's ready (which, btw, I would say add a set to each exercise in about 2 weeks).

2 notes for c3p:
Don't forget to add in the HIIT once a week and let's also add some DB Side Raises on Friday.

Also, try to use Natural Peanut Butter (instead of Nutty Peanut butter) in your protein shakes. It has good fats that you need.

05-28-2006, 05:07 PM
K, thanks. I updated my routine.

05-29-2006, 03:56 PM
Uploaded my routine to my site: Routine (http://kapsoft.net/rountine-html.html)

05-29-2006, 09:45 PM
Did you work out today or was the gym closed or something?

05-30-2006, 07:26 AM
I worked out.

Bench Press 2x12 45 lbs
Overhead Press 2x12 40 lbs
Dips 2x12 60 lbs
Rows 2x12 60 lbs
Hypers 2x12 10 lbs

Overall it went well, I wasn't sure how much weight I should of use, but I managed. The only thing that hurts is my back really, maybe not enough sets for my other exercises? I had a protein shake, about 30-45 mins after I got home. Didn't follow the recipe like above, but I still add 2 scoops of powder, so it was still at least 40 grams of protein.

05-30-2006, 11:39 AM
How did the weights feel? Was it hard to do the sets and such or was it pretty easy? Is it your upper back or lower back (or both) that's sore?

Also, what do you mean by 60 lbs on dips? I'm guessing you didn't use a 60lb weight in addition to your body weight ... did you use 50 lbs of assistance or what?

Try and have that protein shake ASAP after working out, too.

05-30-2006, 02:14 PM
1. The bench was sorta hard.
2. I guess I could of done more sets, of some.
3. Lower back.
4. 60 lbs off my wheight.

05-30-2006, 03:29 PM
Ok. Not being sore doesn't mean your muscles aren't growing. I'm sure that since you're just starting out they are definitely growing. The reason 2 sets seemed like a good idea is because after you first do an exercise the first couple times, you tend to be really sore. This routine requires you to recover within 2 days and then work some of the same body parts.

But, since you seem to be recovering fine, next week add a set to each exercise that didn't cause you to feel too sore (so far it seems like that includes everything besides the hypers)

05-31-2006, 07:43 PM
Today went allright, I decided not to do the DL and squats. I orderd two new books from amazon and I cant wait to get them.

Six-Pack Abs (http://www.amazon.com/gp/product/0789493489/ref=pd_cp_b_title/002-0216113-2601627?Fencoding=UTF8&v=glance&n=283155) and The Abs Diet: The Six-Week Plan to Flatten Your Stomach and Keep You Lean for Life (http://www.amazon.com/gp/product/1579549985/ref=pd_bxgy_img_b/002-0216113-2601627?%5Fencoding=UTF8)

Has anyone read these books?

06-01-2006, 01:45 AM
Heh ...
Ok a few things ..
First off, you'll really get a lot better information here than reading most books. At first you'll probably read each new article and be like "oh **** that seems great! why don't I try that!!" And if you keep doing that then you're going to end up not progressing much. Read the books and all, that's fine, but don't try to really implement any of it into your training just yet. Read as much as you can and once you have a solid understanding of everything in a year or so then you might want to switch stuff up. Most of us on here still learn and have been reading a lot about weight lifting for years. There's also a WHOLE LOT of misinformation out there.

I promise I've got you doing an effective routine and that you'll grow from it and such.

Ok, aside from that, why didn't you do squats/deadlifts today? If your back is just sore then that's fine (I imagine the first 2-3x it'll be sore), but try to do them this Friday on the end of your workout if you still have time (don't go over an hour).

What weights/reps, etc did you use on your other lifts? How heavy did it feel, etc? On curls/shrugs did you use the straight bar, dumbells, or what? Make sure you learn to do shrugs right, where you slightly lean forward so that you're not messing with your junk. Also, with curls make sure to use what's called a Curl Bar and not the straight bar. The straight bar is annoying for your wrists. On the sit-ups, I forgot to mention this, but start out real light and a decline bench type thing (where you're at like a 45 degree angle). This will make it harder and make it a longer range of motion, so you'll work your abs better.

06-01-2006, 09:02 AM
Curls - 22.5 lbs for first set, then 17.5 lbs on 2nd set
Shrugs - 180 lbs on first set, and 90 on 2n set
Weighted Sit-Ups - 15 lbs