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booyah
01-24-2007, 11:13 AM
Hi. Decided to make a journal to track my progress.

I am a solid 6' without shoes, and when I started was 144 pounds, that was about a month and a half ago, I now weight 154. I weigh myself in the morning after peeing in my boxers, so I like to think my weight's pretty accurate now. I'm still fiddling with my routine. I haven't deadlifted because I'm very wary of my form and need to get that hammered out before I get to those.

my goal is to make a lean 175, and we'll see how I feel about myself at that point (i've gotta get there first). A lot of people my height on this board seem to be going for 200+ but i'm not going for mass so much as strength/pound ratio and I want to increase my verticle to at least 30 inches with no step in it. The most my vert's ever been was 24 inches, so I have some work to do there.

my diet is like this, pretty much in this order:
-2 packets of oatmeal
-PB and J sandwich and fruit
-lunch consisting of usually chicken/beef and rice, or some pasta, also along with fruit
-another sandwich and fruit
-dinner usually consisting of something similar to lunch since my lunch is usually the previous night's dinner
-and then to top it off I take a 1000 cal shake of N-large 2.

On workout days I drink 3 scoops of ON whey after my workout.

my current workout:

day 1: chest and bi's
-3 sets bench press
-3 sets incline dumbell press
-2 sets hammer curls
-3 sets preacher curls
-3 sets with the rope on the cable (i really don't know how to describe this one)

day 2: shoulder's and tris
-3 sets dumbell shoulder press
-3 sets cable crossover pulls
(I would like to do more for shoulder, however last summer I finally went to the doctor over shoulder pain and it turned out it was rotator cuff related, front dumbell raises is something I cannot do whatsoever)
-3 sets rope pull downs
-3 sets triangle bar pull down
-3 sets dumbell behind the head skullcrushers

day 3: legs and back
- 2 sets chinups
- 3 sets pulldowns
- 3 sets rows
- 3 sets of either leg press or squats (I can never seem to do both in the same workout)
- 3 sets in the thing where you lay down and fold your legs up
- 3 sets seated calf raises



thats the workout, with 1-2 days rest in between. Feel free to comment, criticize, suggest, or ask questions.

thanks

zen
01-24-2007, 11:20 AM
I weigh myself in the morning after peeing in my boxers....

That's not a good idea. You should really consider house training.
:P J/K

maybe some deadlifts in that leg routine?

Hatred
01-24-2007, 11:21 AM
You need to know EXACTLY what you are eating brother. Calories to the T,Protein,Fat,Carbs.

booyah
01-24-2007, 11:21 AM
my workout for yesterday(1-24-07)

bench press:
10X 115 lbs
8X 125 lbs
5X 140 lbs

incline DB's:
10X 45's
8X 50's
6X 55's

hammer curls:
10X 25 lb DB's
8X 30 lbs DB's

preacher's:
10x bar+30 lbs
7x bar+ 35 lbs
7x bar+ 35 lbs
(I messed these up by doing too much to begin with)

curls with the rope on the cable
10x 60
8x 70
5x 80
(I think I should have dropped weight)

my weight the day after was 154 lbs on the dot.

booyah
01-24-2007, 11:22 AM
You need to know EXACTLY what you are eating brother. Calories to the T,Protein,Fat,Carbs.

thanks for the suggestion. I haven't had time to sit down and go through all this and probably won't until I hit a wall and need to figure out what's stopping me.

Hatred
01-24-2007, 11:42 AM
It isn't a suggestion. It's a law of bodybuilding and gaining weight.
What will be stopping you will be that your diet aint right. You can plow through this blindly and hope that **** works or you can do it the right way right from the beginning and save yourself some time and gain much needed experience.
www.fitday.com
enter everything you eat right now honestly.

What's your cue that you need to eat?

booyah
01-24-2007, 01:25 PM
It isn't a suggestion. It's a law of bodybuilding and gaining weight.
What will be stopping you will be that your diet aint right. You can plow through this blindly and hope that **** works or you can do it the right way right from the beginning and save yourself some time and gain much needed experience.
www.fitday.com
enter everything you eat right now honestly.

What's your cue that you need to eat?

hi. thanks for the advice, i'll consider it. i've used fitday for a while now but typically stick to counting cals and protein in my head.

booyah
01-25-2007, 10:15 AM
2nd off day for me, will be in the gym on friday doin legs and back.

weighed in at 154.2 lbs

booyah
01-26-2007, 09:35 AM
was in class for 10 hours yesterday and didn't felt like i ate enough, though I was 154.4 today. I'll upate after my legs/back workout.

booyah
01-27-2007, 11:32 AM
my gym was closed yesterday at 7 pm for some reason and I showed at 7:15, I think I may do shoulder's, tri's and back today, legs tomorrow, and then chest and bi's on tuesday.

edit:

back from gym. I am kind of unsatisfied with my back workout as of now, and same with shoulders. I just don't feel they are enough. anyways, these were my lifts today:

shoulders:
seated DB shoulder press
9x 40 lbs
8x 40 lbs
7x 45 lbs

I thought I would be able to go with 40's, 45's, and then finish on 50's. but the forties on my first set were not good. next time I need to get my first set jitters out on 35's. I really want to do 50's though next time, i will need a spot though.

cable crossover pulls:
10x 15 lbs
8x 20 lbs
6x 22.5 lbs

back:
seated cable rows:
10x 100 lbs
8x 120 lbs
6x 130 lbs

these felt amazingly good, at first i thought I was doing them wrong because i don't normally do these much.

pulldowns:
9x 105 lbs
8x 105 lbs
6x 110 lbs.

I really need to do something about these, I feel horrible doing pulldowns and i'm not sure why, I am horrible at pullups and i think that is the problem, from now on i will try and use the pull up machine instead of pulldowns, once I can nail out pullups better, i'll use the pulldown machine.

tri's:
rope pulldown:
10x 60 lbs
8x 70 lbs
6x 80 lbs

triangle bar pulldown:
10x 60 lbs
8x 90 lbs
6x 100 lbs

(my tri workout was excellent today, although I can't quite remember my numbers for the triangle bar pulldowns so i think these might be higher than what i actualyl did, workout was great though)

booyah
01-28-2007, 12:01 PM
didn't quite eat enough last night i weighe din at 153.8 this morning. today i will focus on resting and eating well and doing my homework lol. tomorrow will hope to do chest, bi's, and legs.

mickyjune26
01-28-2007, 12:07 PM
Welcome to journal-land. You'll do a great job, if you keep at it. Look forward to seeing if you improve your lifts tomorrow.

Keep eatin'

booyah
01-29-2007, 10:11 AM
stepped on the scale this mornign and low and behold i was 152.8 lbs. needless to say i'm heading to the kitchen about now to stuff my face.

hulkinout
01-29-2007, 10:16 AM
Good luck stuffing (as I chug my second weight gainer shake of the day)

booyah
01-29-2007, 10:17 PM
Just got back from the gym. I got home at 8 pm from school and my gym closes at 9 so I only had an hour to workout.

My buddy was sick so he didn't come with, and I have never benched without a spotter and mentally that just got me down. so my bench suffered. and then by the time i finished bi's i didn't have much time left in the gym to do legs so i could only do leg press and calves =/ but here is the log.

chest:
bench press
10x 115 lbs
8x 125 lbs
6x 135 lbs

biceps:
hammer DB curls
10x 25 lbs each
8x 30 lbs each (was not happy with form here)

preacher curls (weight not including bar, not each arm either lol)
10x 20 lbs
8x 30 lbs
6x 35 lbs

cabled rope curls
10x 50 lbs
8x 60 lbs
6x 70 lbs

legs
leg press:
10x 180 lbs
8x 230 lbs
7x 270 lbs

seated calf raises:
10x 90 lbs
10x 90 lbs
10x 90 lbs

overall not a great workout but decent. I was happy that I can actually bench on my own and want to build up my confidence so i can do it alone.

my bicep workout felt really good, although next time I hope to increase bench and preacher curl numbers.

for calves i tried something different. Normally, when I use the seated calf machine, I pause at the apex of the exercise, and when I go down I sort of bounce back up. this time, I went down, paused, went up, and paused. The difference was night and day. The burn in my calves was horrible (in a good way!) so from now on i'll do them like that.

now to go eat dinner and my protein shake!

booyah
01-30-2007, 11:03 AM
weighed in at 155 lbs this morning, but might have had to do a number 2, so true weight is probably 154.5

edit: went to the bathroom, now i'm 154.4. time to EAT today!

Hatred
01-30-2007, 11:49 AM
Your workouts are crap and lack planning. Your "counting cals in your head isn't working or you wouldn't lose weight.

shoulders:
seated DB shoulder press
9x 40 lbs
8x 40 lbs
7x 45 lbs

ONE exercise for shoulders?

cable crossover pulls:
10x 15 lbs
8x 20 lbs
6x 22.5 lbs

back:
seated cable rows:
10x 100 lbs
8x 120 lbs
6x 130 lbs

pulldowns:
9x 105 lbs
8x 105 lbs
6x 110 lbs.
...but three exercises for back?....
tri's:
rope pulldown:
10x 60 lbs
8x 70 lbs
6x 80 lbs

triangle bar pulldown:
10x 60 lbs
8x 90 lbs
6x 100 lbs


and two for tris?
You have to stretch yourself out of your comfort zone to grow in any aspect of your life.
Try WBB1 for a routine.
try sitting down and planning a diet for your bodyweight.
If you aren't consistent every single day you've got nothing.

booyah
01-30-2007, 07:07 PM
Woke up this morning and noticed stretchmarks around my armpit areas. =/

I'll try and get in the gym tomorrow for shoulder's and tri's as thursdays are no good for me.

The Bandit
01-30-2007, 07:23 PM
How old are you???

booyah
01-30-2007, 08:35 PM
im 19 years young

booyah
01-31-2007, 09:37 AM
weighed in at 155.6 today...god these fluctuations are killing me! want to go to gym for shoulder's and tri's.

booyah
01-31-2007, 06:47 PM
not a bad workout today, my tri's felt good.

shoulders:
seated DB shoulder press
10x 35 lbs
8x 40 lbs
8x 40 lbs
6x 45 lbs

I am not read for 50's yet, my left shoulder had trouble keeping up today and it really threw off my form.

cable crossover pulls:
10x 15 lbs
8x 20 lbs
6x 22.5 lbs

same as last time.

back:

tri's:
rope pulldown:
10x 60 lbs
8x 70 lbs
6x 80 lbs

same as last time, I didn't really feel like my tri's got worked from these though

triangle bar pulldown:
10x 75 lbs
8x 90 lbs
6x 100 lbs

stepped up the warmup set, REALLY felt a good burn from these

one DB skull crushers (no idea what to call them)
10x 45 lb DB
8x 50lb DB
6x 55lb DB

overall, felt good, and thought I looked a little bigger. now resting till sat/sunday for legs and back.

mickyjune26
02-01-2007, 03:09 PM
booyah, I'm glad you're enjoying your workouts. they look like a lot of fun. As long as you keep lifting heavy, compound movements, along with eating a lot, you'll grow.

What are your opinions on deads, squats, bench, bb row, and bb military press? Those are my favorite lifts! :)

Look forward to hearing your opinion.

booyah
02-01-2007, 11:04 PM
notes for saturday: do SQUATS and some oblique exercises.

booyah
02-02-2007, 10:13 AM
weighed in at 157.2

booyah
02-03-2007, 11:59 AM
weigh in at 156 today, gonna hit the gym for back and legs and going to be squatting like a dog!

bigmoney
02-03-2007, 12:20 PM
Lifts are looking good booyah. Just a few suggestions....
At your current weight, you should be focusing on eating until you cant eat anymore, and then eating more after that. Weighing yourself everyday or every other day will makes things worse IMO. I know you want to see if your weight is going up, but daily weight fluctuations are just going to stress you out.
Also, by looking at your unorganized routine and from other members suggestions, you should follow an organized routine such as WBB1 or Baby Got Back.

....Good Luck!

booyah
02-03-2007, 12:33 PM
Lifts are looking good booyah. Just a few suggestions....
At your current weight, you should be focusing on eating until you cant eat anymore, and then eating more after that. Weighing yourself everyday or every other day will makes things worse IMO. I know you want to see if your weight is going up, but daily weight fluctuations are just going to stress you out.
Also, by looking at your unorganized routine and from other members suggestions, you should follow an organized routine such as WBB1 or Baby Got Back.

....Good Luck!

Hi, thanks for posting in my journal. I am only going to weigh myself every 3 days from now on.

Can you explain to me why my routine is considered unorganized?

thanks

mickyjune26
02-03-2007, 04:38 PM
Good luck on your squats! Look forward to seeing your stats.

booyah
02-03-2007, 10:36 PM
alright ladies and gents here are the numbers for today, micky i delivered on the squats as promised.

back:
chinups:
3x 5 (lol the most i could do)

cable rows:
10x 100 lbs
8x 120 lbs
7x 140 lbs
6x 150 lbs

was very happy with these!

lat pulldowns:
10x 90 lbs
8x 105 lbs
6x 120 lbs.

still hate these heh

squats:
10x 95 lbs
9x 105 lbs
9x 105 lbs
8x 105 lbs

calf raises:
10x 90 lbs
8x 105 lbs
7x 115 lbs

the squats felt very good, I tried my best to go at least parallel and they were nice and controlled. afterwards I tried doing leg press but didn't have it in me.

waiting till monday/tuesday for chest/bi's.

booyah
02-06-2007, 10:15 AM
weighed 156 today, going to the gym for chest and bi's today.

EternalPuppy
02-06-2007, 10:16 AM
Mannn back and legs on the same day? Well done. I fear my back workouts and Leg workouts. Both on the same day would result in my head possibly exploding props for that dude.

booyah
02-06-2007, 11:13 AM
my back and legs workout isn't exactly tough...so I wouldn't go hailing me a king just yet! haha

it's just pullups, cable rows, squats, and calf raises

booyah
02-06-2007, 10:13 PM
just got back from theg ym...only had an hour

bench press:
10x 115 lbs
8x 125 lbs
7x 135 lbs
5x 145 lbs

wooo soo happy about that. My buddy couldn't make it today so I went unspotted, for a minute I thought I wasn't gonna make the last one at 145 lbs cuz i just stopped, but i just straight up willed the bar up. :)


cable flies:
I actually forgot these numbers lol

hammer DB curls:
10x 25 lbs each
8x 30 lbs each

preacher curls:
10x 25lbs+bar
8x 35 lbs+bar
4x 40 lbs +bar

tried to pushmyself here...wanted to get at least 5 on the 40 lbs but oh well

rope curls:
same as last time, in fact, I struggled to keep good form cuz i was so tired from the preachers

overall good workout today...now im going to go do my math homework

booyah
02-08-2007, 10:57 AM
i'm still sore in the chest from last time...on friday im going to be going to the gym for shoulder's a tris.

I really have to get into the gym on monday's and not tuesday for chest and bi's, so that I can recover and lift on wednesdays and then again on saturday.

booyah
02-09-2007, 08:02 PM
heading to the gym right now. i may hve to go tomorrow as well if iw ant to get back on schedule. ill post results soon

not a bad day today...had some problems wiht my shoulder so I laid off my triceps workout a little early.

shoulder press:
10x 35 lbs
8x 40lbs
7x 45 lbs
6x 50 lbs...

felt good with how i was doing so i stepped it up to 50 lbs and nailed em! was pretty happy.

cable crossovers:
10x 15 lbs
8x 20 lbs
6x 25 lbs

shrugs: (never done these before)
10x 45 lbs each hand
10x same
10x same

rope pushdowns:
10x 60
8x 75
6x 85

these are going out of my routine.

triangle bar pushdowns
10x 70
8x 85 lbs
7x 100 lbs
6x 110 lbs

these felt awesome.

I only got halfway through my last set for triceps some shoulder problems. My shoulders were clicking a lot on the DB press earlier, so I wasn't exactly surprised.

notes for tomorrow: I need to do abs and obliques. happy i finally got some traps work in though.

booyah
02-12-2007, 08:02 PM
today did chest and bi's. I've missed a day of legs/back to get back onto schedule. Diet was not up to par this weekend because my buddy had 2 kegs at his house and I got obliterated saturday night.

bench press:
10x 115 lbs
8x 125 lbs
7x 135 lbs
6x 150 lbs (new PR for me!)

incline DB's.
10x 40 lbs each hand
8x 50 lbs each hand.

wanted to do 60 lbs but couldn't get a spot.

hammer curls:
10x 25 lbs each
8x 30 lbs each

preachers: (weight doesn't include bar)
10x 30 lbs
7x 40 lbs
6x 40 lbs

I think I came to an important realization today that I should make my routine a lot more compound movements and less isolations. from now on i'm only doing 2 exercises for biceps and triceps and going to step up my benching, squatting, and need to break into deadlifting for once.

weighed about 158.

booyah
02-14-2007, 10:16 PM
today sucked ass. period. I slept 4 hours last night and 6 the night before while studying for 2 midterms today. I did absolutely horrible on the midterms. I was so enthralled in studying I probably ate 800 calories today and 2000 yesterday.my workout today sucked ass.

needless to say im going to my kitchen and not leaving until ive regained my weight/strength

booyah
02-21-2007, 02:40 AM
Okay I've been lifting but haven't been posting, and I've decided that my routine needs changing, more compound, less iso. Im hovering at 157 lbs right now after having a crappy eating week last week.

here's the new routine

day1:
chest and tri's:
Barbell bench
incline DB bench
flies if possible
dips
skullcrushers

day2 is legs and shoulders:
shoulder DB press
crossover pulls
squats
lunges
calf raises

day3 is back and biceps
Deadlifts
pullups
cable rows
hammer curls
preacher curls


tomorrow I have to do legs and back. will post results then.

booyah
02-24-2007, 01:05 PM
Bench maxed the other day...170 lbs...not bad but now I'm trying to hit 200!

booyah
02-26-2007, 07:02 PM
chest:

bench:
10x 115 lbs
8x 135 lbs
6x 155 lbs phew...new rep PR.

incline DB's
10x 50 lbs
8x 60 lbs
6x 65 lbs PR! these fawkers are heavy


triceps
behind head thingies
10x 45 lbs
8x 55lbs
6x 60 lbs

triangle bar pushdowns
10x 35 lbs (x2 im not sure lol)
8x 42.5 (x2?)
8x 50 lbs
6x 57.5 lbs