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Vita
08-07-2006, 05:30 AM
Monday, 8/7/06, 154.4 lbs.

bent rows: 65x10, 95x8, 115x5, 120x5, 125x5
db rows (using grip plate): 25x5, 25x8, 25x8, 25x8
bench: 95x10, 115x8, 120x5, 125x5
skulls: 45x10, 45x10, 50x10
calve raises: 275x10, 275x10, 275x10
(holding weight in front, both calve and grip work is aim)
knee raises: 10, 10, 10

Vita
08-08-2006, 05:44 AM
Tuesday, 8/8/06, 156.4 lbs.

squats: 65x10, 95x10, 115x8, 135x6, 140x5
single legged split squat: 45x10, 45x10, 65x10
good mornings: 65x10, 70x10, 80x10
bb curls: 65x10, 65x10

Vita
08-10-2006, 07:20 AM
thursday, 8/10, 157.2 lbs.

pullups: 10, 8, 8, 4
db pullovers: 15's x12, 12, 12 (don't think i was doing them right (long way on bench instead of perpendicular, will change next week)
mil. press: 65x10, 65x10, 75x8
front raises: 15's x 10, 12's x 10, 10
calve raises (in squat rack): 225x10, 245x10, 265x10 (probably a long way from squatting 225 for reps...)
knee raises: 12, 12, 12


decided working out at home is less than motivating. decided to re-join gym. suprisingly i got to work 50 minutes early, and have time to eat a snack. i think i'm going to like this, as it'll work well year round. and with that, good day...

Vita
08-11-2006, 07:24 AM
friday, 8/11, 157.4 lbs.

deads: 135x10, 185x5, 205x5, 225x5, 235x5, 240x5 (PR!)
SLDL: 135 x 10, 10, 10 (PR!) - these should be heavy, but wasn't sure on what to load up, will go up progressively
single leg split squat: 45x10, 45x10, 50x10 (each leg)
dips: 12, 12, 12 (gonna need to add weight)

going to the gym in the morning is the best thing i think i could have done for my health. it doesn't get in the way of anything, and i feel awesome when i'm done! working out in the garage in the morning was less than motivating. i think squatting 225 isn't as far off as i think...

Vita
08-14-2006, 07:38 AM
monday, 8/14, 157.6 lbs.

bent rows: 75x10, 100x8, 120x5, 120x5, 120x5, 125x5
db rows: 25x8, 27.5x10, 30x10, 32.5x10
bench: 95x10, 120x8, 135x5, 135x5, 135x5, 135x5
db bench: 30's x10, 10, 10
seated calve raise supersetted into knee raise, no rest between all 6 sets: 180x10, 10, 180x10, 10, 180x10, 10


feeling good. didn't realize how much my loss in weight would translate into lower bench numbers, as i was on the limit of getting the last 3 sets of the bench press for 5 reps, but they went up. i've been trying to use a wider grip than i have been used to, in order to try and focus on the chest more.

made a dextrose/maltodextrin/protein mix, and it's ultra sweet. i'm not sure i'm all about having so much, but i may just buy a bigger water bottle to compensate for it. it was a 40g/40g/20g mix in a 32 oz. gatoraide bottle. makes me cringe to think of the taste, and i've diluted it a few times already...

Clifford Gillmore
08-14-2006, 07:46 AM
Wilkomen to the journal land. Nice workouts and lifts so far! What are your goals, stats?

Vita
08-14-2006, 08:32 AM
Wilkomen to the journal land. Nice workouts and lifts so far! What are your goals, stats?

he he, this is my 3rd journal, but wanted to start a new one for Built's BGB routine.

i'm 6'0", as of this morning 157.6. i've got a low bodyfat percentage, but i'm not 100% sure. according to what i see people guesstimate via pictures on this site, i can't be above 12%, but i'll take that with a grain of salt.

goals are to be bigger and stronger. always having to prove yourself gets old, and i hope to one day just demand respect by my physical appearance. more importantly, i hope to prevent fights because i'll never back down, and bigger guys always tend to give me **** in bars, and i end up getting in trouble. kind of preventive maintenance...

Vita
08-16-2006, 07:29 AM
wednesday, 8/16, 158.2 lbs.

squats: 95x10, 135x8, 155x5, 155x5, 155x5, 155x5
leg press: 180x8, 270x5, 270x6, 270x5, 270x5, 270x5
hypers: 25 in front of face, 10, 10, 10
standing db curls (alternating): 15's x10, 17.5x10, 20x10, 22.5x10, 27.5x20, 25x20


took family to the airport and was up at 4:30 am yesterday, so i moved tuesday to wednesday this week.

dropped my post workout drink concoction to 10g maltodextrin, 10g dextrose in 32 oz water. much better than last time.

i think i had more in me for squats, but i've got all the time in the world to increase weight, so i'm taking it slowly. leg presses after squats felt good. i think they'll go a long way to helping me get to squatting 225. i was using as low of foot placement as possible to try and isolate the quads the most. i'll probably feel them tomorrow.

really felt a burn with hypers, especially with the placement of the plate. i'm going to attempt to just keep deads the same this week because my leg days are closer together. i'm also adding good mornings to ham. day in addition to SLDL after deads. so i'm just feeling this out right now.

all in all, i love squats and feel light on my feet after doing them. i can't wait to see my progress after two months of this, since i think it's the best routine for me since i first started to lift weights. the organization of this one suits me well, and i think it'll hold more longevity since i'm pretty well a newb to this.

going on vacation tomorrow after my workout, i can't wait to sit in the hottub on friday night after doing deads in the morning. that'll feel really good...

Clifford Gillmore
08-16-2006, 08:01 AM
Nice workout :) I would be doing front squats or hack squats instead of the leg press and good mornings instead of the back extensions - but I'm not going to preach about what I like :)

Hope you stay on track during your vacation! :)

Vita
08-16-2006, 08:40 AM
Nice workout :) I would be doing front squats or hack squats instead of the leg press and good mornings instead of the back extensions - but I'm not going to preach about what I like :)

Hope you stay on track during your vacation! :)


thanks bro!

i have front squats in my mind, but i want to strengthen the quads to get my legs up to speed. i think front squats will bring too much of the rest of my body into things for now and i don't want to burn out by going heavy on them. once i feel i'm up to par, it'll basically be all compound movements and unilateral movements (as compound as possible) for me.

i had good mornings there, but swapped them out to the hamstring dominant leg day and figured hypers were a good fit for light hamstring work.

again, thanks for the comment. i'll definitely be on track during vacation because my uncle has been lifting, so i'll have someone to lift with, and even if he gave it up, i'll be able to use his equipment (hoping he's got what i need, which won't be much).

oh, and i re-thought my "goals" and mid-term i'd like to get to 315 squat, 225 bench, and 405 deads. i think that's reasonable, and gives me something to shoot for. i'm not worried about timeframe, but i don't really think i'm TOO far off, and hope to do either of them within a year or two, hopefully not much longer than a year though...

Vita
08-18-2006, 11:29 AM
thursday, 8/17, 160.0 lbs.

pullups - 8, 8, 6, 5, 4
pull-downs - 75x10, 87.5x10, 100x10
mil. press - 45x10, 80x5, 85x5, 85x5, 85x5, 85x5
db press (seated) - 20x10, 20x10, 20x10
standing calve raises - 270x10, 270x10, 270x10
sit-ups - bwx30, +4 lbs x 15, x6 lbs x 12


friday, 8/18, weight unknown

deads - 135x10, 190x5, 210x5, 230x5, 240x5, 245x5 (PR!)
SLDL - 145x10, 145x10, 145x10
good mornings - 135x10, 135x10, 135x10 (form feeling better)
sl split squat - 50x10, 50x10, 50x10 (each leg)
skulls - 52x8, 52x10, 52x9


feeling good. at family's house and my uncle has some stuff with creatine and something for energy. i could feel it coming on before i started to work out, and when my forearms were usually feeling sore, they just felt like someone injected them with muscle and they felt like rocks. i'm sure i'll feel it tomorrow, but i could definitely tell the difference, despite my skepticism...

and i'm off to the indiana state fair!

Vita
08-21-2006, 07:16 AM
monday, 8/21, 159.4 lbs.

bent rows - 65x10, 125x5, 5, 5, 5, 5
db rows - 30 x 10, 10, 10
bench - 45x10, 135x5, 5, 5, 5, 5
db bench - 32.5 x 10, 10, 10
calve raise - 180x 10, 10, 10 (seated)
inc. sit ups - +5 x 12, +10 x 12, 12

Vita
08-22-2006, 07:15 AM
tuesday, 8/22, 162.2 lbs.

squats - 65x10, 160x5, 5, 5, 5, 5
leg press - 290x5, 310x5, 5, 5, 5, 10
hypers - +25 x 12, 12, 12
standing alternating curls - 25x20, 27.5x20, 20


i took much less rest than the last two weeks, and i felt i had much more in reserve for squats, but i'm being conservative and taking my time. the foot position i use on leg press (low) seems to make it harder to do, but the more i did the more pumped i got and had to just put out the last extra 5. will go up even more next week. the hypers burned on the last rep for each, and i'll likely keep them the same until they feel like nothing, and move on to +35. next week i'll do 3 sets of 27.5 for the alternating curls. by the last rep my left arm was struggling a bit, but i made them all with clean form.

waking up early is going well again, and in fact i believe better than ever. i only have to kick the habbit of smoking yet, which seems to be the hardest thing to do in life. i don't think it'll last much longer though, tomorrow is an off day, so i'm going to do some cardio and an ab class, and hopefully that'll be motivation enough to not smoke when i'm done. running usually reveals exactly how terrible my lungs feel when they're pushed for use...

Vita
08-24-2006, 07:27 AM
thursday, 8/24, 161.0 lbs.

pull-ups - 10, 10, 10 (need to add weight next week)
pull-downs - 100 x 10, 10, 10
mil. press - 45x10, 90 x 5, 5, 5, 5, 5
seated db press - 22.5x10, 10, 10
seated calve raise - 190x10, 10, 10
inc. sit-ups - +10 x 12, 12, 12


pullups felt great, each set was like nothing. these are supposed to be heavy at 5x5 or so, so i'm going to add 25 and do 5x5 next week.

pull-downs were good, i'll take it up to the next plate next week.

mil. press was good. i think i took too little rest between sets, and barely squeezed out the last reps on the last two sets. i'm going to leave them at 90 next week.

seated db press was good, by the end of each set i was wearing down. i'm going to up these to 25 next week since i'm not upping the mil. press.

calve raises and sit-ups were good as well. gonna keep going up on these until i can't hit 10 and 12 reps.

feeling good so far, i've been going up in weight for everything, and tomorrow will be the end of my 3rd week with BGB.

school starts on 9/6, and i'm unsure of how i'm going to get my dinners in as i'm going to have to go straight from work to school. i guess i'll have to get creative...

Vita
08-25-2006, 07:41 AM
friday, 8/25, 161.4 lbs.

deads - 135x10, 225 x 5, 5, 5, 5, 5
SLDL - 165 x 5, 5, 5, 5, 5
good mornings - 145x10, 10, 10
SL Split squat - 65x10, 10, 10
dips - +25 x 12, 12, 12


this was a brutal day for me.

deads felt good, but grip was falling short towards the end, had to re-set on the last few reps of the last set.

SLDLs were good, they'll definitely be going up next week.

good mornings were also good, and will go up. i'm trying to find the point for 5x5 here, but focusing on form now.

the split squats tore me up, but i got all i aimed for, and will go up to 70 next week.

dips. this was my first time ever adding weight. i liked it, but i'll stick with +25 for a few weeks until they feel like nothing.

all in all, i was on the verge of sickness. the entire workout took me less than an hour, and i kept rest to a minimum. my stretch afterwards was slowed down by my fatigue, and it was all i could do to keep my breathing normalized.

3 weeks down, and i'm nearly to my maintenance weight during high school and the years after, minus some bodyfat. i think i've determined maintenance with my diet now, and will double my protein and milk pre-bed shake for now. i'm going to have to get creative with school coming on.


i've established and have maintained a daily routine now, and it is as follows:

5am wake up, shower, etc., eat bowl of oats with raisins in milk, honey optional. protein shake in milk with 1 scoop protein.
5:45 leave for bus, catch bus and be to gym by 6:45

6:45-7:00 am, workout begins
7:45-8:00, workout ends, drink 32 oz water with 20 g. dextrose, 20 g. maltodextrin.
8:30, eat orange
10-11:00 am, eat apple
12:00 pm - eat 2 hard salomi sandwiches, big fat handful of baby carrots, 2 string cheeses
3 & 4 pm, eat 1 of 2 granola bars (hard crunchy good ones). this is my treat for the day.
5:00 pm, leave work for bus, be home by 6:00
6:00-7:00 pm, eat dinner
9-10 pm, drink milk and protein shake, double size of morning (2 scoops, or 40 g protein via whey, 3-4 cups milk (not getting scientific here)

maintaining this for 4 of 7 days each week has brought me up 7 lbs and i've got a feeling i'll stay around this weight, if not gain a few more pounds due to doubling my night snack/shake. i'll try and maintain this while school starts, substituting my dinner for my granola bars, so i'll eat them in school, and bring a prepped dinner to work for pre-bus consumption. hopefully that'll work out well. i'll see how that works for a while and if i do maintain for a few weeks, i'll manipulate my pre-bed meal for more calories. i figure it's time for pictures, and i'll post some up tonight. good day.

Vita
08-25-2006, 09:40 AM
i just had a surge of emotion about being excited to finally add weight to pull-ups. i'll be doing pullups with 45s before i know it!

on a personal note, i've been accepted to school, and should graduate with a bachelor of science in mechanical engineering, and be able to sit for the patent bar exam before i'm 30. it's going to be a long HARD road, and i'm only 24 now...

Vita
08-28-2006, 07:31 AM
monday, 8/28, 162 lbs.

bent rows - 75x10, 130x5, 5, 5, 5, 5
db rows - 32.5x 10, 10, 10
bench 45x10, 140x5, 5, 5, 5, 5
db bench - 35x10, 10, 10
calve raise - 200x10, 10, 10
inc. sit ups - +12 x 15, 12, 12

i think i'm going to leave the rows where they're at next week. form wasn't where i wanted it to be, though it wasn't too bad. i'm pretty happy that they're approaching my bench numbers.

just slipping by with bench, but they all went up. db bench felt good.

calve raises will stay, and i'll up the sit-ups next week again.

looking forward to squats. i'm going to up them to 170 (+10 lbs.) since they felt so good last week.

Vita
08-29-2006, 07:09 AM
tuesday - 8/29 - 161.8 lbs.

squats - 65x10, 170x 5, 5, 5, 5, 5
leg press - 320x5, 5, 5, 3 (went too low), 10
hypers - +25 x 12, 12, 12
standing db alternating curls - 27.5x 20, 20, 18

squats felt good, they'll go up next week. i'll up leg press a bit next week too. hypers were good. i'm going to up them to +35 and start by aiming for 3x8 and work up from there.

standing curls were ok. i should have given myself a bit more rest between sets and i think i would have completed all reps. next week i'm going to toss in preacher curls before them, and maybe down the weight some for the db curls since i've got extra time. entire workout and stretch done in under an hour.

Vita
09-05-2006, 07:00 AM
tuesday, 9/5, 159.9 lbs.

missed thursday and friday due to entrance testing at school and having to go to the bookstore before work. got myself plenty of rest over the weekend.

pullups supersetted with dips
14, 26
5, 15 (no rest between sets)

inc. sit-ups - 35

run 3 miles on treadmill

no rest between anything, i was in and out, and heart was pumping. just needed to get in the gym, and i want to do some cardio this week to get my heart pumping good. i'm going to get back to the BGB routine next week, with rowing and running for cardio on wednesday. this week i want to push my heart a bit. i have a feeling i'll push my numbers up pretty good on all my lifts next week.

Vita
09-28-2006, 09:13 AM
feels like forever since i've been here...

school started, i'm on week 3. didn't realize how fast it'd all come down on me, so lifting had to take a backseat to getting into the swing of things for school. i've already written ~20 pages of papers on top of reading and math homework. math is my new best friend since i'm going into mechanical engineereing...

i've made it to the gym a few times in these weeks, i just haven't taken the time to come here and post up my lifts. they've fallen a bit, but not much.

i think i've got a hold of what needs to be done for school and have established a schedule that will allow me to stick with lifting as well. i've missed the gym more than ever, and can feel the difference not lifting has made on my mental and energy states lately.

i'm sticking to the baby-got back program, and have re-organized it as follows:

A
bent rows
db rows
bench
inc. db bench
calves
abs

B
squats
leg press
SLDL
preacher curls
db curls

C
Run

D
pullups
straight arm pull downs (cable)
bent over side laterals
mil. Press
standing side laterals
calves
abs

E
deads
good mornings
hypers
SL Squats
dips
cable press-downs


i'm going to avoid the 5x5 for the main stuff, and kind of feel it out for ramp-up sets between 5-8 for the main lifts, and 8-10 for the secondary stuff. abs and calves will be whatever i feel like doing at the time. i see no need to stick to a die hard routine as long as i work them on schedule, and try and work them heavy.

my goal is to gain 20 lbs by the christmas party for work and before i see my family again. i've fallen back down to ~155 give or take, but it's not much of a difference, i've only really burned off the fat i've gained since i started the BGB. it's gonna pour back on...

natediesel
09-28-2006, 10:15 AM
Just curious why you plan to avoid the 5x5s for the main lifts. I'm doin bgb too.

Vita
09-28-2006, 11:00 AM
Just curious why you plan to avoid the 5x5s for the main lifts. I'm doin bgb too.

there's nothing wrong with doing them, but i feel that i'd be better off with ramping up the sets. i can get the weight up higher that way, and personally feel that i'll get stronger faster by lifting heavier weights as opposed to more sets of lower weight.

i'll switch up between using 5x5 and not using it, i'm not using it for a while and will see how it works for me.

your best bet is to see what you like best, and go from there. the best part of the BGB routine is the ability to manipulate it within it's own context and still have the well rounded program at the base.

disclaimer: there's nothing to back this up scientifically, but i think simply lifting something that's heavier will allow me to keep lifting things that are heavier and that one day i'll lift the heaviest weights that i'll ever lift...

Vita
09-28-2006, 08:39 PM
who am i kidding, the 5x5 on certain lifts just seems ideal...

pullups: bw+25 x 5, 5, 5, 5, 4
straight arm pulldowns: 100x10, 10, 9
bent over side laterals: 5's x 10, 8's x 10, 10
mil. press: 70x5, 7, 5, 6, 5 (i'm a spaz and just kept going, should have gone heavier)
standing side laterals: 10's x 10, 10, 10
calve raises (seated): 90x17, 15
decline situps: +25x10, 10, 8 (massive failure on the last set)


felt good, feel good...

mickyjune26
09-28-2006, 08:43 PM
Good core lifts. Keep it up!

Vita
09-29-2006, 07:55 AM
Good core lifts. Keep it up!

thanks bro! this is just the beginning!

Vita
09-30-2006, 07:53 AM
deads: 135x5, 225x5, 5, 5, 5, 5
good mornings: 135x5, 8, 5, 5, 5 (should have been heavier)
SLDL: 160x5, 5, 5, 5, 5 (should have been heavier)
SL Squats: 60x10, 10, 10
dips: +25x20, 13 (should have been heavier)
cable press-downs: 80x10, 70x8, 50x10 (rope)

minimal rest.

the SL squats induce a queezieness after all that's before them. definitely lovin' these days.

Vita
10-05-2006, 07:23 AM
tuesday,

bent rows: 95x8, 135x5, 5, 5, 5, 5
db rows: 35x10, 10, 10
bench: 45x10, 140x5, 5, 5, 5, 5
db bench: 35x10, 10, 10
seated calve raise: 90x16, 15
inc sit ups: +25x12, 10, 10

wednesday,

squats: 45x12, 170x5, 160x5, 135x9, 135x6 (haphazzard, tried to get too little rest, late at night...)
leg press: 180x10, 270x8, 8
SLDL: 155x8, 8, 8
db curls: 20's x 20, 20, 20

Vita
10-09-2006, 02:01 PM
realistically, i've found that it's damn near impossible to stick to a "set" schedule while going to school and working full-time.

as such, i have to get back to a full-body program. as a result, i've decided to go back to a setup i used that originates with M. Riptoe. i'll alternate between two days, as follows:

Day A
squats
bench
deads
dips

B
squat
mil. press
bent rows
chins/pullups

i've got an option of running on day A, and ab work on day B. basically, if i feel like it (have time), i'll run or do ab work. i'm lucky enough my gym is open long enough for me to fit in a workout after school.

at least with this set-up, i won't be letting any part of my body get too relaxed if i miss a day or two and can just keep up with the alternating days as i go. i do miss squatting all the time, so i'm pretty motivated to get back to it. my last squats were just heart breaking...

Vita
10-13-2006, 11:09 AM
i'm back, wanted to make a note:

Tuesday, 10/10/06,

ran a bit over 3 miles in ~29 minutes, this is where you really notice you smoke. i didn't push myself though, so i kind of just breezed through.

incline situps, all the way back so my back was flat with the bench, 3 sets of 10, 10, 8 with a 25lb. plate. these are getting stronger. once i hit an easy 3 sets of 12, i'll move up to a 35.



after finally getting things in gear, i went on my last fishing trip this week. so no more long car rides smoking with the guys. it'll be easier to quit smoking now. school's going well, and i've got a MUCH better grasp on what needs to be done, and the time it takes.

bought a house, and that's finally setting in, so thankfully the hecticness of that's over until closing.

all in all i'm determined to keep myself on the right track, and to not be too hard on myself for missing a day here and there. i've got my whole life to live, i can't stress over the little stuff.

in sum, i've never felt better, and things seem to be falling into place. tonight we celbrate the end of the fishing season, and tomorrow i run the crap out of my lungs, goal of 5 miles in under 45 minutes. just for fun.



weight has been piling on. i'm up to 160 from 154-5, and my wife is convinced that it's good for me, so she's now accepted my new eating routine, and even went shopping for my burritos and protein bars! she even wants to start making double batches of my double batches and came home with more peanut butter than i've ever seen outside of the store!

and with that, good day...

Vita
10-16-2006, 09:49 PM
monday, 10/16/06, 161.x lbs

squat - 45 x 10, 95 x 10, 155 x 5,5,5
bench - 45 x 10, 95 x 10, 135 x 5,5,5
deads - 135 x 5, 225 x 5, 245 x 5
dips - bw +45 x 8,7

Vita
10-18-2006, 09:55 PM
squats 45x10, 95x8, 160x5, 5, 5
mil. press 45x10, 55x8, 70x5, 5, 5
bent rows 70x10, 115x5, 5, 5
pullups +25x2, BWx5, 5

total time for workout < 45 mins.

squats were strong, i'll keep taking my time working them up though. i've got to find out where i should consider it PR territory. it's an odd rep range. regardless, bouncing back and forth between this and monday's workout will do me well.

Vita
10-20-2006, 02:23 PM
my legs are buggin' like they want to be squattin'

can't wait to get out of work and hit the gym. for once i think i'll get out on time on a friday...

Vita
10-20-2006, 05:42 PM
squats: 45x10, 95x10, 165x5, 5, 5
bench: 45x10, 95x10, 140x5, 5, 4
deads: 135x5, 225x5, 265x5 (PR!)
dips: +45x8, 8 (PR!)


entire workout = 35 minutes

i pushed the rest, i could have easily gotten more, but it's a friends birthday, my wife is going out with the ladies, and i've gotta cook my own food. everything went well except the bench. i was distracted because there was actually an attractive woman doing squats when i got there, then she was doing SLDLs, and then deads. i kept thinking "this is my kind of woman!" but i wasn't trying to be rude and stare, it's just hard not to take a peek...

so squats are going up again next time, i'll re-do bench with more rest, deads can keep going up, probably 10 lbs. to be safe, though they felt too good. in fact, next week is only 1 day of deads, so i might go for max and finally see how much i can pull. dips are going up. it's nice to have people look at you like "what the hell is he doing with the plate tied to his waste at the dip station, and then watch my little ass whip out reps with a fury. damn that feels good!


enough, time to EAT!!!

Vita
10-23-2006, 08:05 AM
want to record weight, monday, 10/23/06, 162.8 lbs.

Vita
10-24-2006, 08:21 AM
10/23

squats - 45x10, 95x8, 170x5, 5, 5
mil. press - 45x10, 75x5, 5, 5
bent rows - 45x10, 120x5, 5, 5
pullups - bw x 10, 5

27 minutes from first squat to last pullup (pullups not chins)


"I will be my own book." - me

one year, 225 bench, 315 squat, 405 dead. no if's and's or butt's about it. from right now, that's a 85 lb. increase in bench, 145 lb. increase in squat and a 140 increase in deads. for bench, that's under 2 lbs./week. for squat that's 3 lbs./week. for deads, that's 3 lbs./week. aside from my education, there is nothing i want to achieve more...

Vita
10-25-2006, 09:25 PM
squats - 45x10, 95x10, 175x5, 5, 5 (PR!)
bench - 45x10, 95x8, 140x5, 5, 5
deads - 135x5, 225x5, 285x5 (PR!)
dips - +45x10, 8


squats were good. there's definitely more in them.
bench was good. took a bit more rest and it was no problem. they'll move up next time.
deads were good, though they're getting to the point where my grip was iffy on the last rep, but we pulled 'er!
dips were solid, and if it weren't for all that comes before them i think i'd be at a much higher weight when compared to my pullups which have no weight added and i was doing them with 25 lbs. before.

so yeah, that's the most i think i've ever had on my shoulders and it was over my bodyweight, and the most i've ever pulled off the ground. as such, i'm rewarding myself with a massive meal of eggs. bench is getting there and i'm getting pretty close to repping my bodyweight with them. i've got a fire under my ass...

good night.

mickyjune26
10-26-2006, 08:02 AM
Way to go on the PRs!

Based on your constant increase in lifts, it looks like you are eating right. Keep it up

Vita
10-26-2006, 08:10 AM
Way to go on the PRs!

Based on your constant increase in lifts, it looks like you are eating right. Keep it up

thanks! food and math are my new best friends...

Vita
10-26-2006, 09:33 AM
one thing to note. quitting smoking (slight consitpation) and eating large amounts of food are not the best combo in the world...

this must be how gays feel when dominated by the big boy, because my ass HURTS! (why would anyone want to deal with that???)

mickyjune26
10-27-2006, 11:36 AM
Vita, what is your height and wieght?

Vita
10-27-2006, 04:18 PM
squat - 45x10, 95x8, 180x5, 5, 5
mil. press - 45x10, 80x5, 5, 5
bent rows - 45x10, 120x5, 5, 5
pullups - bwx8, 8


mj, 6'0", 163.x this morning

Roark
10-28-2006, 06:21 AM
looks like you're starting to make the effort in here vita

school, work, & lifting can be alot.....but it can be done. stay focused. hard work yields great rewards.

also, good luck on the quitting smoking. you're talking to a former 2-pack a day newport smoker here. life is much better without them.

keep it up!

Vita
10-28-2006, 08:14 AM
looks like you're starting to make the effort in here vita

school, work, & lifting can be alot.....but it can be done. stay focused. hard work yields great rewards.

also, good luck on the quitting smoking. you're talking to a former 2-pack a day newport smoker here. life is much better without them.

keep it up!

thanks for stopping by.

school, work and lifting is a lot, that's for sure, but i feel it's been good for me to have a more established structure to the day and even moreso a greater purpose to get through it. i just can't wait to get into a job that's more predictible, and hopefully soon.

quitting smoking sucks. i'm ultra agressive and moody, and i think hitting the weights amplifies that because i've got a raised activity level. i just can't wait for things to level out before i end up doing something stupid...

Vita
10-30-2006, 08:08 AM
wanted to record my weekly weigh in at 164.8.

Vita
10-30-2006, 09:16 PM
squat 45x10, 95x8, 185x5, 5, 5 (PR!)
bench 45x10, 95x10, 145x5, 5, 5 (PR!)
deads 135x5, 225x5, 290x4 (PR for weight)
dips +45x10, 9

squats were good. enough rest, but i could have had more.
bench was good, haven't felt stronger yet.
deads were good, but my grip was shot for the last set. i have a feeling i'd have pulled 5 clean reps if i were to have taken a good rest after the second warmup.
dips were good, but i rush them out at the end.

total workout time 34 minutes.

Vita
11-02-2006, 02:32 PM
didn't go to the gym last night, had a big exam and took the day off to study all day. i was mental toast and figured some rest could really help. i was right, and my body is aching for some work today. i do think i aced the exam though...

ordered Starting Strength the other day. can't wait to soak up 50+ pages of squat technique, along with all my other favorite lifts. i have a feeling this is the wisest purchase i'll have made in my life aside from a home and paying for school.

i will have to cut off my feet if i don't get in there and squat for PR tonight...

Vita
11-02-2006, 05:55 PM
squat - 45x10, 95x10, 190x5, 5, 5 (PR!)
mil. press - 45x10, 85x5, 5, 5
bent rows - 45x10, 125x5, 5, 5
chins - bwx8, 6, 3

squats were good, much more rest to insure i made the reps,
pressing was good too, but i didn't give myself enough rest, less than usual, i think they might have been a PR, but i'm not sure... (edit: no, did 85x5x4 before. 90 will be PR)
rows were good too, felt stronger than ever. i'm glad i backed them off a bit before i began upping every time.

chins are ok, they just don't have what they had when i do them at the end. it's ok though, they're only an accessory anyways...

Vita
11-03-2006, 08:01 AM
feelin' it in the hips, i think they might be a weakness or my body's just tensing up from the steady increase in weight. haven't had any DOMS in the legs since i started squatting 3x/week again.

Vita
11-06-2006, 07:14 AM
monday, 11/6/06, 168.2 lbs.

squat - 45x10, 95x10, 195x5, 5, 5 (PR!)
bench - 45x10, 95x8, 150x5, 5, 5 (PR!)
deads - 135x5, 225x5, 290x3
dips +45x10, 10


pretty dissapointed with the deads. maybe it was being earlier in the morning, maybe not, but whatever it was, my grip failed even earlier. i'm going to back these off 1 week, or 15lbs. i think i'll be doing the same thing soon with squats, but they felt the same as the last 3 times, hard and taxing, but the weight went up. the hardest part is down low below parallel. if i was doing box squats i could probably be using a much higher weight.

in any event, happy with the squats, not with the deads. i think i'm going to start bringing in my gloves for deads and see if that helps. or maybe i'll use a different grip, we'll see. if it weren't for grip, they'd have gone up past 300 by now...

Vita
11-06-2006, 11:44 AM
pants are starting to get tight around the waist, so i realized i might as well document my daily diet for future reference.

breakfast, bowl of oatmeal, sometimes with raisins, sometimes with a bit of honey, sometimes with both
snack - protein bar
lunch - 2 burritos
snack - protein bar
snack - protein bar
dinner - meat, potatoe/noodle, veggie. sometimes just pasta when nothing was taken out of the fridge, in that case i'll mix up some protein in milk.

milk when i can. doesn't seem like much, but between protein bars and burritos i seem to be packing it on. i can still see my abs when i flex them, but i'm getting a comfy layer of fat over them.

i'm going to maintain this diet for a long time, it's the cheapest and most calorie dense routine i can maintain. we'll see how far it'll take me, but it's working well for now.

Vita
11-08-2006, 08:30 AM
got my copy of Starting Strength last night. ended up staying up until one reading it instead of my sociology book...

i guess my form is a bit off for the squat, and i'm going to start low and find what my working sets would be at with proper form, and then back them off a few weeks and start to work my way back up being a form nazi. i realize i want to squat heavy and my form better be damned perfect if i don't want to injure myself. going to do the same with deads too. all i've got is time...

flipped through a bit of the rest of the book and am pretty pumped to have this book in my hands because i'm dead set on the big barbell exercises to train strength anyways.

we'll see where this new form takes me tonight...

mickyjune26
11-08-2006, 09:17 AM
Kudo's on the barbell lifts. Ever since I switched to a 2-day split of Deads, BB Rows, Military press, Squat and Bench, my strength has been going through the roof.

all barbells, except for Millies, where I use Dumbbells.

PS, my bi's, tri's, abs, and calves are keeping up, because of all the compound movements.

Vita
11-08-2006, 09:55 AM
Kudo's on the barbell lifts. Ever since I switched to a 2-day split of Deads, BB Rows, Military press, Squat and Bench, my strength has been going through the roof.

all barbells, except for Millies, where I use Dumbbells.

PS, my bi's, tri's, abs, and calves are keeping up, because of all the compound movements.

that's what i like to hear!!!

it's good to toss in unilateral work too though, and the millies are probably the best spot for that for you. who am i to hand out that advice though...

i've definitely noticed strong core stimulation from using purely compound movements, and my calves are also feeling it too.

my wife says my legs are noticeably bigger and my arms are growing too despite no "direct" work. my pullups hit more bis than i'd like though, but the dips are definitely chest dips. i really think they help with the bench for now. when bench stalls, i'm cutting them though to see how that helps

mickyjune26
11-08-2006, 10:24 AM
LOL - I feel the same. :)

Vita
11-08-2006, 12:49 PM
new goals laid out.

long term goal to weight a solid 200lbs. and lift:

press-173
squat-387
bench-289
dead-457

short(er) term goal to get to 200lbs. period and lift:

press-146
squat-285
bench-213
dead-333

i have a feeling i'll reach the short term goals within the year. i'm pretty well already at the dead at 165, everything else needs to catch up, but i also don't know my max lifts either...

these numbers were provided in a link posted by Anthony from CF

Vita
11-08-2006, 09:31 PM
squat - 45x10, 95x8, 135x5, 155x5, 175x4, 135x10, 45x10
mil. press - 45x10, 90x5, 5, 5 (PR!)
bent rows - 45x10, 130x5, 5, 5
pullups - bwx 8, 6

well folks, i've got some unworking of poor form to do. it seems i must have been using my back a bit much to good morning the weight up on squats. my stance was way too narrow, and though i'd go well below parallel with them and i'd get the weight up, i failed at 175 on the 5th rep. i do know that there's no way i'd have gotten that 175 up a month ago, so i'm ok with that, just completely and totally dissapointed i could have thought my form was on point.

i've got a lot of reading to do, and a lot of practice. time to dump my ego and re-evaluate things a bit.

Vita
11-09-2006, 02:20 PM
it's been a month of training the same way and, after much consideration, i'm restructuring things once more. i need to build conditioning, and what better time to do it than when i'm focusing on my form and studying up with my new book.

i figure it'll take me at least a good month or so of practicing the movements and reanalyzing by re-reading the book to get a better grasp of what i'm looking at before i will hopefully feel comfortable with my un-learning of what i've been doing.

my squat stance is too narrow, and as such my deads probably are too. i could use form on my bench i'm sure, but i haven't even gotten there. about the only lift i think might be spot on would be the press.

also, i've been struggling with quitting smoking. i'll go during the week without any, and the weekend comes around and i end up smoking a bowl here and there while i'm out with my wife because i don't drink and everyone i know smokes, making it nearly impossible to avoid it. i did MUCH better when i was pushing myself back in may or so and running a lot. so i will do so again.

going to keep the basic lifts the same, just re-organize them and feel them out, aiming for STRICT form. i think this will go a long way towards my goals. i need to keep the cardio up a notch because i've been able to progress my strength while smoking and that's not motivating enough for me (not like my health should be or anything).
___________________________________________________________


i'll be following the following for a matter of 6 weeks, M-F, ABCB repeat. so i'll have running days either 2 or 3 days a week depending on the week.

A:
Squat
Bench
Deads

B:
Chins
Dips
Abs (most likely just incline situps with weight)
Run (will feel this out as i go, probably aim for distance in time)

C:
Single legged squats
press
rows


as far as reps go, i'll feel that out along the way. strict form is key. by the end of this run i'll have all my core movements on point and my conditioning should be through the roof. i'm not focusing on strength, but the end goal is to get more weight on the bar after all so we'll see what we can do.

as this is my new reference point, my PRs are as follows:

squat - 195x5 (form might be bad, but it's the most i've done)
bench - 150x5
deads - 290x4
press - 90x5
rows - 135x5
___________________________________________________________


for those that may or may not wonder why i choose to train this way (if you've made it this far...) is that it worked very well for me this past may (Training in Sobriety). i don't know if it's the right term, but i've got a high work capacity so i don't expect to overtrain, but i'll of course listen to my body. i initially wanted to push myself beyond limits after a period of attempting to join the Marines, and i think not being accepted withdrew some of my motivation.

essentially, the goal of this conditioning phase is to break down my mental barriers in order to enable myself to restructure my lifestyle in an almost military fashion. i'll be waking up at 5am to eat and train before work instead of doing it after school. not enough time with my wife and that's not going to change for at least 6 years unless i do something about it. not to mention my lifestyle isn't the most productive for my education, and regardless of the fact that i'm pulling awesome grades already, i feel like i'm half assing it and could do MUCH better.
___________________________________________________________


rant off...

Vita
11-10-2006, 08:23 AM
this is going to be good. i actually sat down lat night and worked through my entire 6 weeks planning out the program i am to follow. during this period i'll be doing more work by tossing in the running days, but i need that so i backed off everything. at the end of my 6 weeks, i'll be back to where i was for my 3x5 max lifts (actually 5 pounds under). i'll take a week off and hopefully begin shooting past PRs again at that point while cutting out the running.

on a personal level, we're going to a really nice getaway on the firm's dime. gonna get me a deep tissue massage and eat plenty of high class foods and come back to start this off WELL rested. i'm pumped!

wow, 400 posts

OneBadUnit
11-10-2006, 09:09 AM
I've been thinking about getting one of those deep tissue massages the past few months aslo; just when it finally comes down to it, I think of something els eto spend the $70 on.

Vita
11-10-2006, 09:24 AM
I've been thinking about getting one of those deep tissue massages the past few months aslo; just when it finally comes down to it, I think of something els eto spend the $70 on.

yeah, i've had a couple when my wife managed a salon for a few years. thank the lord for company reimbursement. this is going to be a good weekend...

mickyjune26
11-10-2006, 07:42 PM
Vita,
It really sounds like you have a strong desire to make it happen. I want to see your workout routine each time you go to the gym or run. :)

What are you going to be doing to make sure you go to bed early enough to get up that early the next day? Will it help you to read for 30 minutes to wind down at the end of the day?

Vita
11-13-2006, 08:27 AM
monday, 168.4 lbs.

i had a feeling last week was a little inflated, probably due to increased sodium intake and therefore more retained water weight than usual. still gaining though, which is good, missed breakfast multiple times last week.

i slept on average 12 hours each day this weekend, and was asleep from 4 yesterday until 8 this morning. didn't want to get up either. going to get in the gym tonight and wake up early tomorrow.


MJ - yeah, i want this change of lifestyle bad. i've been chasing it down for a few years now, but all the pieces haven't been there. with me being in school and working full-time i pretty much have to make it happen. i do usually read to get myself to bed. lately it's been schoolwork, but now i've got starting strength to take me there too. mostly, just waking up at the same time (5:00 am) every day helps me more than anything to get to bed when i'm tired. it's more important to wake up at the same time than go to bed at the same time, so that's the new focus. after about a month i'm usually on track as far as keeping a schedule.

today is my get out of jail free since i've been on sleep mode all weekend, but i've got no excuses from here out...

Vita
11-15-2006, 12:32 PM
coming down off a manic phase, thinking it was triggered by my oversleeping this weekend...

haven't been asleep before 3 am all week, physically and mentally drained...

made huge progress with some of my schoolwork and an access database i'm working on for work, but it soon became mindless babble towards 4 or 5 last night.

wife's trying to get me to reconsider the meds they want to put me on. won't do it. i don't believe in medications, but i've got to get this in order...

i feel sick...

Vita
11-20-2006, 08:06 AM
167.4

haven't smoked all weekend

Vita
11-24-2006, 02:29 PM
11/23

squats - worked up to 135 and worked on form for at least 30 reps
sl squats - bar for one set of 10 each leg, 65 for two sets each
bench - 30 reps at 135 between 3 sets after warmup
row - worked up to 30 reps at 85
eliptical - 5 minutes as a cool down.
very short workout, heart was pumping

11/24

got outside and ran for my 2.5-3 mile loop. felt good to run outside, legs are killing me. no stops during the run

Roark
11-24-2006, 03:27 PM
keep up the good work vita

best of luck in you're quitting smoking

i really hope you will

mickyjune26
11-26-2006, 07:57 PM
I like the high reps. I want to wish you really good luck in quitting smoking. How are you feeling since last week? That sounded pretty tough.

Vita
11-29-2006, 11:32 AM
Roark - thanks for the kind words

MJ - thanks, i've been wanting to stick with higher reps for a bit, i haven't been all there lately and my strength has fallen dramatically. the ups and downs of bipolar can be good (ups) and bad (downs), i'm just working on harnessing it without meds, though they keep telling me it'll just get worse as time goes on i refuse them.

today:

high rep work except for pullups,
squats
single legged squats
military press
standing DB presses
pullups
bent over DB raises

i don't know what it is about the SL squats, but they make me quesey. thank the lord for food.

Vita
02-08-2007, 12:07 PM
update:

since my last entry, i've done at least a run each week (not this past week, well below zero and not fun...), and at least one workout based on SS each week or two, usually squat, bench, dead.

starting to do CF WODs and looking forward to that since my wife said she wants to start working out with me now that i do so at home.

that is all.

Vita
02-12-2007, 12:20 PM
pre-2/10, post 11/29

forgot to mention my exciting adventures in car pushing. first night car died at intersection after taking it out for a spin. pushed 'er out of the way no problem. second night, thought we fixed the problem (with some doubts) with a battery. not the case. ended up pushing it down highway 100 between stoplights. both times sub-zero weather. second night after pushing it down the road i was toast and puked. still good fun...

2/10/2007 -

helped friend set up weight bench and did some bench presses and curls for fun, nothing major. just did what he did with more weight. starting him up tonight with the Starting Strength program and i'm his trainer. hoping to keep each other motivated. got a second friend i'll be doing the same with.

2/11/2007 -

installed two eyebolts into joists after blasting a hole through drywall (wife loved that...). new equipment includes:

pullup bar and rings
-two eyebolts into seperate joists to spring clip to chain loop. pullup bar rests there. second spring clip holding length of chain with 1.5 inch nipples used to grip for dips, etc.

safety racks
-similar to paralette design but high enough to safely squat over. squats will begin at bottom when done at home.

did some pullups and some dips and some upside down rowing with my feet elevated. some dips on the squat racks, and some thrusters to practice and ensure i don't hit ceiling. just wanting to play around.

bodyweight last week was 157.8 @ 6'0"

Vita
02-13-2007, 08:21 AM
2/12/07:

me:

squats, slow and deep to emphasise form, plenty reps, light weight

break until i got home (see below)

i did the following to see where i'm at for a max on each:

10 pullups from a dead hang
11 dips on my newfound ghetto rings
13 pushups on the rings with my feet elevated on my safety rack (also newly made)
13 upside down rows with my feet elevated at the same height as the pushups using the rings

small rest

11 more pushups on rings
11 more rows on rings


friend:

squats, high reps to warm up, working to sets of 5, maxing out at 115x5
bench, same for warmup, working to sets of 5, maxing out at 125
deads, 135x5, x5, x5. didn't want to start with the bar so he'd know where the lift starts from. he really wanted to use his back so i had to bug him about form. he was doing ok though. this guy's never really done anything but bench and curl in his life, and none too much of that.

took his lifts and backed them up 4 weeks so as to focus on form. this'll be fun...