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Mr. _____
02-01-2007, 02:32 PM
Hello there everyone. First post here on the forums besides the member introduction section. Well by joining the gym and doing my first workout I started my long road from "tall skinny bastard" to being "jacked" today, lol. I'm sure this journal won't be very entertaining for anyone to read at first, but I'm hoping in a few months I'll have made some significant gains and maybe can inspire a few people to start lifting seriously as Superman's journal did to me.. and if not at least I'll have kept track of my progress for myself.

Lets start off with the beginning stats..

6'2
156
Weak as :swear:

...

First day of WBB1.. I did it out of order because I was a wuss and let the fact that it was my first time in the gym scare me away from bench and deadlifts at first. For some reason at first I was afraid to do them, but I'm over that now. Anyways, onto the workout...

Chest
Incline Dumbbell Press: 30x6, 40x6
Dips: BWx10, BWx8
Flat Bench Press: 95x6, 105x6

Back
Chin-ups: BWx3, BWx3
Barbell Rows: 40x6, 50x6
Deadlifts: 115x6, 135x6
Shrugs: 45x10

Felt good to get into the gym and put all of this time spent reading these forums into action. Now the real work begins, eating! Let the progress begin! :clap:

Oh and just for fun I wanted to put this guy.. :micro: lmao.

ericg
02-01-2007, 02:49 PM
Good start bro. exercise selection is looking nice. gotta love the basics. good luck.

Mr. _____
02-03-2007, 09:01 AM
Well I've been trying to eat and drink a ton lately, hopefully its enough. I've noticed I'm going to the bathroom a lot more now, but I guess that makes sense if I'm eating and drinking so much more than I used to. I'm gonna go eat and then head off to the gym for my first legs day of WBB1, I'm predicting some pain today and the days after too.

...

Well the first leg day went pretty well. I think that since it was my first time doing all these exercises and I had no idea how much to do, I started off a little too conservative and it was too easy on some of them. Next time I'll ramp up the weights considerably for a better workout.

Legs
Squats: 95x6, 115x6, 135x6
Hack Squats: 115x6, 135x6
Leg Curls: 5th setting x 6, 6th setting x 8
SL Deadlifts: 75x6, 95x6
Standing Calf Raises: 120x10, 140x10, 160x10, 200x10

I started off way too light on the squats, I added that 3rd set because the first two were way too easy. The hack squats were a good weight, leg curls were way too easy, SLDL's were nice and hard, and the calf raises were way too easy. Oh well, lesson learned. Now I know what I can do and next time I'll get a great workout in!

Mr. _____
02-04-2007, 09:11 AM
Another good morning at the gym! I found that I had the same problem today as I did yesterday with not knowing where to start with the weights on exercises I've never done before (mainly narrow grip bench and reverse preachers), but I'll just chalk this week up to finding out where I stood and next week I can get going. Actually, I still got a great workout in today on most exercises.

Shoulders
Military Press: 65x6, 75x6
Seated DB Press: 25x6, 30x6
Lateral Raises: 15x10

Arms
Narrow Grip Bench: 75x6, 95x8
French Press: 30x6, 40x6
Barbell Curls: 40x6, 40x6
Reverse Preacher Curls: 25x6, 35x6
Hammer Curls: 30x6

Abs
Incline Sit-ups: BWx15, BW+25x10

Mr. _____
02-06-2007, 02:11 PM
What a great day at the gym! Last week I got all my initial weights down for each exercise and this week I increased on each one, finally I realize how a workout is supposed to feel. I definitely was going too conservative last week, but that's okay.

Chest
Flat Bench: 95x6, 115x6, 120x6
Incline DB Press: 35x6, 40x6
Dips: BWx9, BWx5

Back
Chinups: BWx4, BWx2
Deadlifts: 135x6, 145x6, 145x6
Barbell Rows: 40x8, 50x8
Shrugs: 50x10

Plenty of good PR's. Dips were behind last weeks because I did bench before them this week as I'm supposed to and my chest was spent by then.

Mr. _____
02-07-2007, 02:32 PM
My back, especially lower, is so sore today! Might take 2 days before leg day instead of just 1.

Mr. _____
02-08-2007, 08:16 PM
The soreness is going away in my back. I didn't get to eat as much as I should have today. Tomorrow I'll have to make up for that plus get a good leg workout in.

Mr. _____
02-09-2007, 01:27 PM
Pretty good day at the gym, legs went well.

Legs
Squats: 115x6, 135x6, 145x6
Hack Squats: 135x6, 145x6
Leg Curls: 7th setting x 6, 8th setting x 6
SLDL's: 95x6, 115x6
Calf Raises: 160x10, 180x10, 200x10, 220x10

freac
02-09-2007, 07:05 PM
Looking good. Just keep doing what you're doing, and eating. Eating is probably the hardest part. >_>

Mr. _____
02-10-2007, 10:08 AM
Shoulders
Military Press: 75x6, 75x6, 75x6
Seated DB Press: 30x6, 35x6
Lateral Raises: 15x10

Arms
Narrow Grip Bench: 95x6, 115x5
French Press: 30x8, 40x8
BB Curls: 40x6, 50x6
Reverse BB Curls: 30x6
Hammer Curls: 35x3, 30x6

I think I was a little too ambitious with the 35's for hammer curls at the end of the workout, lol. Besides that everything went okay. I was pissed that I could only get 5 for the last set of narrow bench, although I went up 20 lbs from last workout so thats okay. That was my first practice at bailing out of a failed rep on bench with no spotter, haha... it was only 115 though so it was no problem. It must be a little worrisome for the people who bench 200+ to have no spotter. Oh well, unfortunately I won't have to worry about that for quite awhile.

Buzzsaw
02-10-2007, 11:28 AM
You've got a lot of compound lifts in your routine :thumbup: Keep it up dude.

Mr. _____
02-11-2007, 02:07 PM
You've got a lot of compound lifts in your routine :thumbup: Keep it up dude. Thanks buzz, WBB#1 is a great routine for staying away from machines and using the good compound movements. In other news, I've been slacking a little with the eating yesterday and today. I've gotta get serious here and eat even when I don't feel especially hungry.

zela
02-11-2007, 06:52 PM
Nice stuff dude. I have some more mass on me about 171 and 6'1" but your lifts seem to be going up pretty damn good compared to me. I am off a break though so I'll get there. But remember to stay true on them number you can only fool yourself here.

Anyways WWB1 is great for the first few months and your compounds seem to be really great for a skinny guy. Just make sure you use the right form and eat alot and try to eat clean as possible.

Mr. _____
02-11-2007, 08:15 PM
Nice stuff dude. I have some more mass on me about 171 and 6'1" but your lifts seem to be going up pretty damn good compared to me. I am off a break though so I'll get there. But remember to stay true on them number you can only fool yourself here.

Anyways WWB1 is great for the first few months and your compounds seem to be really great for a skinny guy. Just make sure you use the right form and eat alot and try to eat clean as possible. Thanks for the advice Theseus. Having other people comment my journal like this is very motivating for me! I absolutely love going to the gym and working hard, so I definitely think the hardest part of the growing process will be eating enough and keeping it clean as you said. Again thanks for posting here and good luck with your own training!

zela
02-11-2007, 08:45 PM
No problem. I'll be checking in to see how I'm progressing compared to people that are similar to me like yourself. I know the food is probably the hardest part, but just force yourself to eat every day as much as possible and you will get into it where it will be easy to eat after a week or two.

And how is your diet? Did you read up on that? Calories good? Getting enough proteins? Might want to try fitday.com to get into a rhytm.

Mr. _____
02-11-2007, 08:59 PM
No problem. I'll be checking in to see how I'm progressing compared to people that are similar to me like yourself. I know the food is probably the hardest part, but just force yourself to eat every day as much as possible and you will get into it where it will be easy to eat after a week or two.

And how is your diet? Did you read up on that? Calories good? Getting enough proteins? Might want to try fitday.com to get into a rhytm. Yeah I've been following the other people around my level too (although there aren't that many of us down here), so you're welcome to post here as much as you want if you'd like. As far as the diet, I've been eating alot more than before, but I haven't really been doing it in an organized way. So far I've just been eating an extra meal a day, and every other meal I eat more than I used to. I've also been drinking 2-3 bottles of water a day which I never used to, and I'm drinking alot more milk. I realize this unorganized method isn't the way to do it. I think I'll look into the fitday thing starting tomorrow.

Mr. _____
02-12-2007, 01:57 PM
Great day today. I did chest and back day of WBB#1 and while I got a great chest and back workout of course, today I'm really feeling it in my biceps and forearms from moving up in deadlifts and rows. Once again my dips went down, I'm thinking this is because I'm moving up in weights on the first two chest exercises at a good pace and my chest is so tired by the time I make it to the dips.

Chest
Bench: 105x6, 115x6, 125x6
Incline DB: 35x8, 40x8
Dips: BWx7, BWx5

Back
Chinups: BWx3, BWx2
Deadlifts: 135x6, 145x6, 155x6
BB Rows: 50x6, 60x6
DB Shrugs: 55x10

I've also been keeping track of everything I ate today, and tonight I'll post again with my fitday thing so I can see how the diet went.

Mr. _____
02-12-2007, 05:33 PM
Today's diet..

Skim milk (48 oz)
Vitamin Water (1 bottle)
Nesquik Choc. Milk (1 bottle)
Choc. Chip Waffle
Turkey sandwich, with spread
Meatball and spaghetti sauce submarine
Milk, chocolate, lowfat milk-based (1/2 pint)
Chips Ahoy Cookies
Celeste Pizza
Bread, garlic
Turkey with gravy
Yellow rice
Peas

Totals:
3763 calories
109g fat
501g carbs
193g protein

Today was the most I've ever eaten probably, lol. I'm not really an expert on this diet thing so hopefully someone else can comment on this and say what's good and what's bad. I found that remembering all day that I was going to enter my foods into the fitday calculator helped motivate me to eat alot.

Mr. _____
02-13-2007, 12:48 PM
Not feeling overly sore like I was after the last back/chest workout, which is good. Ate pretty good so far today. A big snow storm is forecasted for tomorrow, hopefully I'll still be able to get to the gym for legs.

Mr. _____
02-14-2007, 03:13 PM
Great day of PR's!

Legs
Squats: 95x6, 135x6, 155x6, 165x6
Hack Squats: 145x6, 165x6
Leg Curls: 7th setting x 8, 8th setting x 8
SLDLs: 115x6, 135x6
Calf Raises: 180x10, 200x10, 220x10, 240x10

20 pound improvements from 5 days ago on squats, hack squats, SLDLs and calf raises! What a great day! :strong:

zela
02-14-2007, 04:34 PM
Good stuff, awsome improvement, great numbers, just keep eating!

1 question. If you are doing WBB1 shouldn't you be squating every 7 days instead of 5 or did you alter it a little?

Mr. _____
02-14-2007, 05:45 PM
I've altered it a little, but I don't stick to a permanent schedule. I basically do ...

D1: Chest/Back
D2: Off
D3: Legs
D4: Shoulders/Arms
D5: Off
and repeat

... but if I'm ever still a little sore on the day, I'll take it off. A little while ago I took 2 days after chest/back because I was still sore, and I might actually take tomorrow off because I feel like I'm going to be very sore tomorrow. Basically I play it by ear.

zela
02-14-2007, 06:23 PM
how about you stuff yourself and work your guts out tommorow? btw how old are you?

Mr. _____
02-14-2007, 06:31 PM
Haha I could very well end up going tomorrow, and will definitely stuff myself. I'm 17 years old.

Mr. _____
02-15-2007, 02:33 PM
Day off. My back and legs are sore.

Mr. _____
02-16-2007, 03:29 PM
I took today off too. A spot in my upper right back still hurts. I'm not sure if its just sore or hurt. There's only pain when I'm in certain positions while sitting. It isn't too bad so I'm hoping it's nothing big. Definitely could've went to the gym today, but I felt since I'm only on my 3rd week of training here I should be careful and be sure that it is going to go away.

Mr. _____
02-17-2007, 08:51 AM
The good news is that my back doesn't hurt too much as of right now, and it didn't hurt any more while I was working out. Bad news is that my shoulder workout sucked because I did arms first.

Arms
CG Bench: 45x10, 105x6, 120x6
French Press: 40x6, 50x6
Barbell Curl: 50x6, 60x6
Reverse BB Curl: 40x6
Hammer Curl: 30x8

Shoulders
Military Press: 65x6, 75x6, 75x6
DB Press: 25x8, 30x8
Lateral Raises: 15x9

Mr. _____
02-18-2007, 01:11 PM
Bad news: I'm really sick. The one piece of good news is that the pain that was in my back seems to be completely gone.

Mr. _____
02-18-2007, 11:11 PM
Last night I was really bad. This morning I woke up feeling better, and as the day's gone by I've been improving. I think tomorrow I'll rest too and Wednesday I'll be back in business.

Mr. _____
02-21-2007, 08:19 AM
Well my cold is 99% gone but I'm actually taking today off because I'm really sore from wrestling my friend, who's a pretty accomplished high school wrestler, for about 2 hours yesterday. He's way stronger than me and gave me a beating, lol. I'm pretty sore from it today, so I'll have to get in the gym tomorrow. I'm just glad that this cold, and the back pain I was having before are both gone and things are looking good again.

Mr. _____
02-23-2007, 10:32 AM
Finally got back in the gym after a million years off because of being sick, being sore, or being lazy.

Chest
Bench: 45x10, 110x6, 120x6, 130x6
DB Flat Bench: 40x6, 45x6
Dips: BWx7, BWx7

Back
Chinups: BWx3, BWx2
Deadlifts: 145x6, 155x6, 165x6
Rows: 60x6, 70x6
DB Shrugs: 60x7 grip failed, 60x5

Pretty great day considering my time off and bad health the past week. For some reason I did flat bench with DBs instead of incline, that was a mistake. I really just suck at chinups. Deadlifts and shrugs are starting to give me these little bumps that hurt right under the base of my ring finger, they really hurt. They caused me to have to drop the DB during shrugs because it felt like the skin was going to rip. Any way to stop these?

EDIT: Went to the Y at night to play some basketball and afterwards my friends went into the gym, so I did a warmup set and then put 155 on and went for it, and I got it. That's the first time I did a 1RM and I was pleased to put up 155, especially considering I did a chest workout in the morning and had just finished playing bball.

freac
02-23-2007, 06:45 PM
How are you doing Rows? IT says 60x6 and 70x6 for your last workout...are we talking BO Rows with 60/70 DB's in each hand? That's some pretty beastly scores if so. I think I did 55's last time and my form kept breaking >_>

Why do you think it was a mistake to do flat bench DB press? 40x6/45x6 looks pretty good to me. Though I don't know if flat or incline is harder, or what the difference is at all, I only do incline which I'm really bad at in comparison to my bench.

Mr. _____
02-23-2007, 09:15 PM
How are you doing Rows? IT says 60x6 and 70x6 for your last workout...are we talking BO Rows with 60/70 DB's in each hand? That's some pretty beastly scores if so. I think I did 55's last time and my form kept breaking >_>

Why do you think it was a mistake to do flat bench DB press? 40x6/45x6 looks pretty good to me. Though I don't know if flat or incline is harder, or what the difference is at all, I only do incline which I'm really bad at in comparison to my bench. I do bent-over rows with a 70 pound barbell, not dumbbells. And I only meant the DB flat bench sets were a mistake because the routine calls for DB inclines and that's what I've done all this time, just today I forgot I was supposed to do incline and did flat.. not a big deal.

Mr. _____
02-25-2007, 09:31 AM
Legs
Squats: 135x6, 155x6, 185x4
Hack Squats: 155x6, 175x6
Leg Curls: 8th setting x 6, 9th setting x 6
SLDLs: 115x6, 135x6
Calf Raises: 200x10, 220x10, 240x10, 260x10

Went for a 20 lb increase in squats from last week, and could only get 4 reps in. I went easy on SLDLs because they really hurt my back last week, this week my back was fine though. I don't think I got full ROM on the last few hamstring curls so I'll stick with that weight for next week too and make sure I get it all the way up.

Mr. _____
02-27-2007, 02:15 PM
Shoulders
Hang Cleans: 65x6, 95x5, 105x6
Military Press: 75x6, 85x6
Seated DB Press: 30x6, 35x6

Arms
Close-grip Bench: 115x6, 125x5
French Press: 40x8, 50x8
BB Curl: 50x7, 50x6
BB Reverse Curl: 40x7
Hammer Curls: 30x6

Detard
02-27-2007, 02:51 PM
Nice closegrip benching and hang cleans. Keep eating a ton and watch those numbers jump!

Mr. _____
02-27-2007, 08:04 PM
Nice closegrip benching and hang cleans. Keep eating a ton and watch those numbers jump! Thanks man! That was my first time doing hang cleans so I wasn't sure what to expect, but it turned out to be pretty fun. I was really pissed that I had to bail out of the last rep of close grip, but I'm still happy with putting 125 up. I'll get it up 8 times next week! :strong:

Stumprrp
02-27-2007, 08:12 PM
strong close grips man

Mr. _____
02-28-2007, 04:49 AM
Thanks Stump!

SaintGJR
02-28-2007, 05:08 AM
Good stuff mate - i am 170 and about 6ft and i am still quite weak - havent been training that long.

Good to see someone 'similar' to me here and well done on you for starting a thread and journal like that.

Keep eating, thats all i can say, get plenty of decent cals in, get some food close to training and watch those lifts go up.

Very strong CGBP you have there - great stuff.

Mr. _____
02-28-2007, 05:57 PM
Thanks for the encouragement guys! So I know today was supposed to be an off day, but I was at the school gym with all my friends who play football and I couldn't resist doing a few sets of squats and bench with them.

Legs
Squats: 135x5, 155x5, 165x5, 185x5

Chest
Bench: 135x6

I felt pretty good today and PR'd in both. I'll take tomorrow off because I'm probably going to be sore from that, and even more sore from an intense wrestling match with my friend afterwards (I was up 4-1 then got pinned :bang: ).

Mr. _____
03-01-2007, 05:02 AM
Wow I'm really sore and bruised in a few places today, lol. Definitely a rest day.

Mr. _____
03-05-2007, 12:04 PM
Chest
Bench: 45x10, 115x6, 125x6, 135x5
DB Incline: 35x6, 40x4
Dips: BWx7, BWx6

Back
Chinups: BWx4, BWx3
Deadlifts: 135x6, 155x6, 175x6
BB Rows: 80x6, 80x6

Not a good day. Chest sucked, hands hurt too much to even do shrugs.

Mr. _____
03-06-2007, 11:36 AM
Squats: 135x6, 155x6, 185x6, 185x6
Leg Curls: 8th setting x 6, 9th setting x 6
Hang Cleans: 65x6, 75x6, 85x6, 95x6

Mr. _____
03-08-2007, 05:15 PM
Shoulders
Hang Cleans: 75x6, 95x6, 115x6
Military Press: 85x6, 85x6
Seated DB Press: 30x6, 35x6

Arms:
CG Bench: 115x6, 120x6
French Press: 40x8, 50x8
BB Curls: 55x6, 65x6
BB Reverse Curl: 45x6
Hammer Curls: 30x?

I was dead by the time I got to hammer curls I can't remember if I got 3, 4 or 5 up.

Mr. _____
03-11-2007, 02:23 PM
The other day I went to AIQ which is like a mock-combine thing for kids at high schools around my area. Most of the things are events that wouldn't mean anything to anyone outside of the competition (like the 20m sprint, the power throw, other weird stuff), but for the body fat thing I got 7% which made me feel really skinny, lol. For the standing vertical jump test I got 31.5" which was good for 2nd place, I was very happy with that. WBB#1 has definitely increased my vertical jump at least 4" or 5" since I started Feb 1st. During the winter I would have to do a full running start and jump just to grab rim, now I can dunk a volleyball easy and I'm working on dunking the basketball.

Anyways, today I played basketball for like 2 hours and I'm tired but I'll be going to the gym in an hour or so for chest/back. Hopefully my deadlifts aren't affected by my tired legs.

Mr. _____
03-11-2007, 04:17 PM
Well I was anticipating a bad workout because I felt really tired from bball, but I ended up with maybe the best workout I've ever had so far.

Chest
Bench: 45x10, 115x6, 125x6, 135x6
DB Incline: 40x6, 45x6
Dips: BWx10, BWx7

Back
Chinups: BWx5, BWx4
Deadlifts: 135x6, 165x6, 185x6
Rows: 80x6, 90x5

The gym owner came and kicked me out before I could get a set of shrugs in because it closes at 6:00 on Sundays and it was already like 6:10. So this begins the last week of uninterrupted lifting, next Monday spring track begins and I'll have to workout at the gym after track practice.

Mr. _____
03-13-2007, 01:54 PM
Squats: 45x10, 135x6, 175x6, 195x6
Hack Squats: 175x6, 195x6
Leg Curls: 8th setting x 6, 9th setting x 5
SLDLs: 135x6, 145x6
Calf Raises: 220x10, 240x10, 260x10, 280x10

:strong:

Mr. _____
03-15-2007, 06:47 PM
Shoulders
Hang Cleans: 85x6, 105x6, 125x6
Military Press: 85x6, 95x6
DB Press: 40x4*, 35x4

Arms
CG Bench: 105x6*, 125x6
French Press: 50x6, 60x4
Barbell Curls: 55x8, 65x7
BB Reverse Curls: 45x8
Hammer Curls: 30x6

Okay so you're probably wondering what the asterisks mean. Well, basically I was mentally absent tonight. With the sitting DB press, I took one 40 in my left hand and one 35 in my left hand. I meant to take both 35s. I was wondering why my left died so much faster than my right. With the CG bench I meant to do 115 the first set but for some reason I put 25's instead of 35's and didn't realize it until after I finished it unbelievably easily. Other than that I had a good day, plenty of PR's, I guess my brain just wasn't working as well as my muscles. :bang:

freac
03-18-2007, 12:45 PM
Nice squats. :thumbup:

You must have strong hammies to be squatting more than you deadlift, I'm a little jealous

Mr. _____
03-18-2007, 03:35 PM
I think it's just that I have a weak back, lol. Track starts tomorrow so I took today off just so I'd be fresh for the first workout in case coach gives us something tough to start it off. I'll go to the gym after practice for chest/back and we'll get to see how much track affects my lifts, hopefully not much.

Mr. _____
03-19-2007, 05:01 PM
Oh man what an awesome day! First off, track practice was great. I felt really good despite having a lot of time off since I've run. Lifting has definitely improved my speed!

Track
We did some ~100m ramp accelerations, then 50 yard team shuttle races at the end of practice and I was blowing kids out.

About 2 hours after practice I went to the gym, expecting to be a little tired from practice. I lifted incredibly though!

Chest
Bench: 115x6, 125x6, 140x6
DB Incline: 40x6, 45x6
Dips: BWx10, BWx5

Back
Chinups: BWx4.75, BWx3
Deadlifts: 155x6, 185x6, 205x6
Rows: 80x6, 90x6
DB Shrugs: 60x10

So many PR's! Maybe having track before pumps me up for the gym? I'm not sure, but today was great!

EDIT: I forgot to say, I got weightlifting gloves from Dick's before going to the gym because I was having trouble keeping a grip last time, that could definitely be a factor in my deadlifts going up so much. I only used them for deadlifts and shrugs because for the other lifts my grip is fine.

Mr. _____
03-20-2007, 04:59 PM
Track
1.3 mile warmup
5x300m @ 48, 52, 55, 50, 50
400m cooldown

As you can see my pacing was awful at first. 3 months off and I've lost all sense of how to run at an even pace! The wind was howling down the back straightaway too. Not too hard of a workout though. Easy practice tomorrow in the pool, then legs at the gym at night.

Mr. _____
03-21-2007, 04:48 PM
Track
Pool workout, very easy

Gym
Squats: 135x6, 185x5, 185x3
Hang Cleans: 95x5, 115x5
Bench: 115x6, 135x6, 145x6, 155x2
DB Snatches: 25x6, 35x6
Clean & Press: 65x6, 85x6

Okay so I found out during squats that 3 hours of training for the 300m hurdles and 400m at track every afternoon is quite the leg workout in itself. I almost had to bail out of the 3rd squat rep because my legs were gone. I figured that my basic WBB leg workout wasn't gonna do too well from now on with the added stress of track. So I sort of made up my own day today. Bench went great and I could've done 155x3 if I had a spotter. After that, I figured I'd have some fun and try some new lifts (inspired by vrizzle's journal). Clearly I wasn't exactly throwing around heavy weights, but it was a really lot of fun to do the new lifts. Also I got alot of looks when I was doing the clean and press, as most people at my gym have probably never seen that before (to give you an idea, in my 2 months at this gym I've only seen 1 other person squatting without the smith machine or deadlifting, nevermind olympic lifts like that).

Mr. _____
03-22-2007, 08:05 PM
Did about 5 million 50m starts over hurdles getting my steps and stride to feel comfortable and practicing hurdling technique. That's about it.

Mr. _____
03-24-2007, 06:27 AM
Hard workout today!

Track
1x400m - 56
1x300m - 47
2x200m - 27, 32
1x100m - 12.0

As you can see I slacked off on the 300 and second 200. I was happy with the 56 400 because I wasn't even pushing at the end, I had a lot left in the tank. Hopefully I'll run 53.7 (D1 state qualifying time) the first meet so that's out of the way. All of the runs were like 85% effort, except the second 200 which was like 50% effort, and the 100m was all-out. Easy practice tomorrow at 9am, then I'll go to the gym for shoulders and arms.

Mr. _____
03-24-2007, 12:28 PM
I strained my quad so I couldn't do anything at track practice. Afterwards we lifted a little...

Bench: 85x8, 115x8, 135x8, 140x8, 140x7
Hammer Curls: 25x8, 25x8

Kiaran
03-24-2007, 12:38 PM
Nice moves in here, bro. I like all the lifts you're trying out. Find your favorites and stick with them. **** the looks you get at the gym. People are funny like that, aren't they? Sorry to hear about the quad, but I'm not surprised with all the work you're doing. Take it easy and eat up :)

Mr. _____
03-25-2007, 01:34 PM
Thanks Kiaran!

The bad news is that I kinda feel like **** today so I'm doing absolutely nothing. The good news is that UCLA and Ohio St. won yesterday, and today I'll be watching the Gators and Hoyas win so I'll have picked the final four correctly and basically secure my victory in my friends $150 pool.. oh yeah and my quad feels like it'll be all better for practice tomorrow. :thumbup:

EDIT: Woo hoo $150 here I come!

Mr. _____
03-26-2007, 05:37 PM
Hang Cleans: 95x6, 115x6, 125x6
Military Press: 85x6, 90x5
DB Press: 35x6, 40x6

CG Bench: 115x6, 120x6
French Press: 50x6, 50x6
BB Curls: 60x4, 50x6
BB Reverse Curls: 45x8
Hammer Curls: 30x6

Basically I sucked some balls today. Whatever.

Mr. _____
03-27-2007, 03:36 PM
Track
Hurdle day. Went over the first 2 hurdles at 300m hurdle distance about a million times. I'm not feeling too good so that's all I'm writing.

Mr. _____
03-29-2007, 05:12 AM
I'm sick again **** off!!!

Kiaran
03-29-2007, 11:05 PM
Feel better, buddy.

Mr. _____
03-31-2007, 06:32 AM
Track
400m warmup jog
300m @ 45, 2:00 walk, 200m @ 33
8:00 recovery
300m @ 43, 2:00 walk, 200m @ 29

Not too hard. I'm still getting over this cold. Hopefully tomorrow after practice I get back into the gym.

Mr. _____
05-10-2007, 02:30 PM
Well I haven't posted in like 2 months, so here's a recap. Since my last post I didn't lift once. All I did was running for track. It went good at first, the first 2 meets I ran a 44.7 300m hurdles and 53.4 400m, then shin splints started to kill me and I haven't been practicing or racing consistantly since. This upcoming Tuesday is the last meet and I basically can't practice because of my shins so I began lifting again yesterday. I'm not exactly sure why but somehow my bench was stronger than before. Everything else was a little lower than before as expected.

Bench: 125x6, 135x6, 145x6, 155x4
DB Incline: 35x6, 40x6
Dips: BWx10, BWx10

Deadlifts: 135x6, 155x6, 175x6
DB Rows: 25x6, 30x6
DB Shrugs: 45x10, 50x10

DB Curls: 25x6
Hammer Curls: 30x6

It seems like in the time off from lifting my chest got stronger and my back got weaker. It felt great to get back in the gym and lifting again. Hopefully the frustration of injuries and sickness that plagued my final track season won't carry over into my lifting this summer and beyond.

Mr. _____
05-11-2007, 02:21 PM
Military Press: 85x6, 95x6
DB Press: 40x6, 45x6

Bench: 135x6, 140x6

BB French Press: 50x6
DB French Press: 25x6

DB Curls: 30x6
Hammer Curls: 30x6

Squats: 135x6, 155x6, 185x6, 185x6

Mr. _____
05-17-2007, 01:21 PM
Bench: 125x6, 135x6, 145x6
DB Incline: 40x6, 45x6
Dips: BWx7, BWx4

Chinups: BWx2, BWx1
Lat Pulldowns: 100x6, 110x6
Deadlifts: 135x6, 155x6, 185x6
DB Rows: 25x6, 35x6
BB Rows: 80x4
DB Shrugs: 50x10, 60x7
DB Curls: 30x6
Hammer Curls: 30x6

Okay so my chest was awful today, felt so weak compared to last time. Also I've decided I officially suck balls at chinups and until I get stronger I'm just doing lat pulldowns. At the end I mixed it up doing some DB stuff instead of BB.

Mr. _____
05-19-2007, 10:53 AM
Squats: 135x6, 155x6, 175x6, 185x6, 205x6
Hamstring Curls: 7th x 8, 8th x 6
SLDL: 135x6, 155x6
DB Lunges: 30x6, 45x6
Seated Calf Raises: 75x10, 75x10
Standing Calf Raises: 220x10, 260x10

Mr. _____
05-23-2007, 09:58 AM
Bench: 125x6, 135x6, 145x6, 155x4 (+2 assisted)
DB Incline: 35x6, 40x6, 45x6
Dips: BWx10, BWx9

Skullcrushers: 50x6, 60x4
Hammer Curls: 25x6, 30x6
DB Curls: 25x6, 30x6
Tricep Pulldowns: 70x6, 80x6, 90x6

165

Mr. _____
05-24-2007, 09:57 AM
Deadlifts: 135x6, 155x6, 175x6, 195x6
BB Rows: 70x6, 80x6
Lat Pulldowns: 110x6, 120x6, 130x6
Shrugs: 50x10, 60x10

Military Press: 75x6, 85x6, 95x6
DB Press: 25x6, 30x6
Lat Raises: 15x10, 10x10

165

Mr. _____
06-04-2007, 10:23 AM
Bench: 115x6, 125x6, 135x6, 145x6, 150x3
DB Incline: 45x6, 45x6
Dips: BWx9, BWx7

Skullcrushers: 50x6, 50x6
Hammer Curls: 25x6, 30x6, 35x3
Tricep Press: 50x6, 60x6

163

Mr. _____
06-05-2007, 11:42 AM
Deadlifts: 135x6, 155x5, 185x3, 205x2, 225x2, 245x1, 255x1
BB Rows: 80x6, 85x6
Lat Pulldowns: 110x6, 120x6, 130x6

Military Press: 75x6, 85x6
DB Press: 30x6, 35x6

167

Well I went for a deadlift 1RM for the first time today and really surprised myself. Honestly I thought 225 or 235 would be it, but I kept going right up to 255.. I was thinking about trying 265 but I think I would've missed it so I stopped while I was feeling great. The rest of the workout I was pretty dead and I think the numbers showed that. It's okay though, a 255 deadlift is something I'm proud of! I also put on some pounds since a few days ago which was good to see.

Mr. _____
06-07-2007, 10:25 PM
Squats: 135x6, 155x6, 185x6, 205x6, 205x6
Hamstring Curls: 7th x 8, 8th x 8
SLDLs: 135x6, 155x6
Lunges: 30x10, 40x6
Calf Raises: 240x10, 260x10, 280x10, 300x10

165

Mr. _____
06-08-2007, 02:44 PM
Bench: 125x6, 135x6, 135x6, 145x6, 155x3
DB Incline: 35x6, 40x6, 45x5
Dips: BWx8, BWx6

Skullcrushers: 50x6, 55x5
Hammer Curls: 25x6, 30x6
DB Curls: 25x6, 30x6
Tricep Pulldown: 70x6, 80x6, 90x6

166

Mr. _____
06-12-2007, 11:44 AM
Deadlifts: 135x6, 165x6, 185x6, 215x6
BB Rows: 75x8, 85x8
Lat Pulldowns: 115x8, 125x8, 135x8
Shrugs: 50x10

Military Press: 75x6, 85x6, 85x6
DB Press: 35x6, 40x6
Lat Raises: 10x10

164 :(

Forgot my gloves so the deadlifts ripped the skin on my hands. Back was good.. shoulders sucked as usual, I'm always so tired by the time I get to those that I can't get up good numbers. Maybe next time I'll do shoulders before back? It seems to me like my back and legs are continuing to progress well but the shoulders, chest and arms numbers aren't going up well at all lately. Oh well, it's probably my fault for partying 3 days straight this weekend, the drop in weight isn't surprising considering my diet, amount of sleep and choice of beverages :angel: .