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RussianRocket
02-19-2002, 09:49 PM
I started this journal so i can see how well i'm improving each month. I've been working out for about 1 month and a half. Here are my stats and routine.

Original stats first
age: 17
bf: 9 - 10%? (i'm not 100% sure)
height: 5'6
weight: 109
bench : 50 lbs
squat : 90 lbs
deadlift : 80 lbs
military press : 30 lbs


My Goals
age: Stay as young as i possible can
height: I'm still growing so i think i'll top of at 5'8 5'10. I wish i could be 6 but that ain't gonna happen
weight: i would like to be about 180 - 200 lb
bf: 10 - 15 Doesn't really matter as long as i dont loook to fat :)
bench press: I would love to bench at 300 - 350 (by this summer i'm thinkg i'd bench up to or close to 200 lb)
Squat: Not sure about this one but over 400 lb would be great i'm half way there
deadlift : Close to 450 lb
military press: Dont have the slightest clue, 120 - 130?


This is my routine i'll be following this untill i'll stop gaining. I can't remember my lifts so these are my current weights....

Monday Chest/Triceps

Dumbbell Bench Press 4 10 (80 lb)
Incline dumbbell presses 3 8 (60 lb)
Machine Flyes 3 10 (50 lb)
Dips 3 10
Triceps press downs 3 10 (80 lb)
Triceps extension (machine) 3 10 (30 lb)


Wednesday Biceps/Back

Deadlift 3 10 (140 lb)
EZ bar pullovers 3 10 (32 lb)
Pull ups weighted 3 10
Barbell Curls 4 10 (45 lb)
Reverse curls (with EZ bar) 3 8-10 (42 lb)
Cable curl 3 10 (60 lb)


Friday Legs/Shoulders

Squat 3 10 (135 lb)
Hamstring or leg curls 3 10 (90 lb)
Military Presses (with DB) 3 10 (60 lb)
Upright rows (with barbell) 3 10 (30 lb)
BarBell shrugs 3 10 (155 lb)


First month report
Following stats are max (The YMCA doesn't have a Squat rack so the smith machine is the best i can do)
height : 5'6
weight : 118 lb gained 9 LB's i'm very happy :)
bench press: 120 lb
Squat: 185 lb (Using smith machine)
deadlift: 190 lb
military press: 60 lb

Muscle4Christ
02-20-2002, 06:45 AM
By the improvement in your lifts and your weight change, seems you're doing something right. Keep up the good work.

RussianRocket
03-01-2002, 08:59 PM
I've been pretty sick for past week or so i've lost about 5 lbs and i'm back to my first months weight. My diet has been lacking as well.
2nd month report
height: 5'6
weight: 118 lb
bench press: 130 lb (not much increase here)
deadlift: 246 lb :)
squat: 221 lb :)
military press: 90 lb

Goals for 3rd month. I'm going to add 500 more calories to my diet i think thats one of the reason i stoped gaining weight while being sick.
I wanna gain 5 - 8 lbs
bench to 140 - 145
deadlift 260 - 270
squat 240 - 260
military press 100

RussianRocket
03-16-2002, 08:03 PM
Yeah i can't find my thread anymore so i'm just going to make this into a normal journal. My diet is alot better and so far i've gained 3 more pounds.
Current
height: 5'6
weight: 121 lb + 3 lbs
bench press: 135 lb + 5
deadlift: 246 lb
squat: 237 lb + 16
military press: 106 lb + 16

Sleep: 10 hours :)

Squat ..................2/8/175
Leg curl ...............3/10/100
Military press .......3/6/70
Bent over flyes ....3/10/30
Upright rows .......3/8/55

I had tons of time left so i did
Preacher curls ......3/10/25lb dumbbell
Wrist curls ............3/15/30lb dumbbell


Goals for 3rd month.
I wanna gain 5 - 8 lbs.....5 more lb to get 8 lb
bench to 140 - 145.........5 more lb
deadlift 260 - 270...........20 more lb
squat 240 - 260..............Almost there 3 more lb
military press 100.......... :thumbup:

RussianRocket
03-18-2002, 07:14 PM
My diet sucks @$$ I find it hard trying to eat more then 3 meals a day with school. I'll probebly wont gain that 8 lbs but i'm still shooting for it.
I finally got the 45lb DB ups for the first time. In the past my left side just could't get it up but today i finally did it:thumbup: I though it was time for new easier to read outline :)

DB Bench Press
45lb db / 9 sets
45lb db / 8 sets
40lb db / 11 sets
Incline DB presses
30lb db / 15 sets
30lb db / 15 sets
35lb db / 12 sets
Machine Flyes
40lb / 12 sets
50lb / 11 sets
Dips
10 sets
10 sets
13 sets
Triceps press downs
90lb / 8
90lb / 8
90lb / 9

Intensity = 90%

RussianRocket
03-19-2002, 08:42 PM
Actually a really good day had tons to eat 3265 calories, hopefully I can keep that up :)

RussianRocket
03-20-2002, 05:01 PM
Had lots to eat :) I was very happy with my deads this workout.
Deadlift
165lb / 8
165lb /10 weird i did't think i had anything left but i did more reps)
EZ Bar Pullovers
50lb / 10
50lb / 8
50lb / 8
Preacher DB curls - i wanted to try something diffrent
25lb / 9
25lb / 8
25lb / 8
Reverse Curls
50lb / 10
55lb / 8
55lb / 7
Pull ups
10 ast.
10 ast.
10 ast.
3 (unassisted)
Cable Curls - I was way to tired to even try these :(
60lb / 10
60lb / 10

Intensity = 86%

Goals
I wanna gain 5 - 8 lbs.....5 more lb to get 8 lb
bench to 140 - 145.........5 more lb
deadlift 260 - 270...........12 more lb
squat 240 - 260..............Almost there 3 more lb
military press 100..........:thumbup:

RussianRocket
03-21-2002, 01:57 PM
I've never felt so sore in my arms before, especially in my biceps and tri. For some reason the pull overs work my triceps too i'm not sure if i want to continue doin them because i work triceps on monday with bench and my tri workout and friday during shoulder workout when i do military press i can feel the triceps as well. I'm not sure if i'm overtraining them.

Can someone explain to me why can't i feel my traps? Are they hard to make gains on and whats are some good exersizes. I have a couple
1. Pull ups
2. Dumbbell row
Thats about it.

Any sugestions

RussianRocket
03-22-2002, 02:54 PM
Awsome workout. For some reason i forgot to do BB shrugs lol
Squat
105lb / 3
175lb / 13
180lb / 9
Leg Curl
100lb / 12
100lb / 11
90lb / 13
Military press
60lb / 13
60lb / 15
60lb / 13
Upright rows
55lb / 10
55lb / 9
55lb / 8

Intensity = 95%

Goals
Weight up to 125lb.........4 more lb
Bench to 140 - 145.........5 more lb
Deadlift 260 - 270...........12 more lb
Squat 240 - 260..............:thumbup: (263lb)
military press 100...........:thumbup:

RussianRocket
03-22-2002, 05:01 PM
I'm thinking of starting the WWB 1 routine. I'm still not sure if i should keep my old routine for a month or so.

RussianRocket
03-23-2002, 08:58 PM
My diet has been the worst in the past 2 days. I'm not getting enough calories. I find when you eat alot of food you get really sick of eating...lol I'm going to pick it up a bit in the next 2 weeks i need to gain 3 more pounds

RussianRocket
03-24-2002, 07:53 PM
My legs are still sore from friday, i think my diet has been teh key in that part did't have enough to eat for 2 days. I had about 3200 calories today so i'll be fine by tomarrow.

RussianRocket
03-25-2002, 09:10 PM
Great Workout. Did't go for my max i'm going to do that on next wednesday or This friday. I'm going to add 100 more calories to my diet. I'll be doing that everymonth.
DB Bench Press
45lb db / 10
45lb db / 12
45lb db / 8
Incline DB presses
35lb db / 10
30lb db / 15
30lb db / 14
Machine Flyes
50lb / 12
50lb / 10
60lb / 8
Dips
8
10
15
Triceps press downs
90lb / 9
80lb / 10
80lb / 10

Intensity = 90%

RussianRocket
03-27-2002, 07:53 PM
I had about 3400 calories today. Next month i'm starting and experiment for 4 weeks.

RussianRocket
03-28-2002, 05:17 PM
I'm not going to start an experiment maybe next month. But i will be starting the WWB 1 routine. I'll be eating around 3300 - 3500 kcal for couple of months or so.
Deadlift
175lb / 7
175lb /12
Machine row
80lb / 10
80lb / 10
80lb / 9
Preacher DB curls
25lb / 10
25lb / 10
25lb / 9
Pull ups
10 ast.
13 ast.
10 ast.
13 ast.
Cable Curls
70lb / 10
70lb / 10
60lb / 12
Machine curl -i'd thought it wouldn't hurt me to try it.
40lb / 8
30lb / 12
30lb / 12

Intensity= 90%

RussianRocket
03-28-2002, 09:00 PM
Next months routine is

Day 1 Chest/Back

Flat Dumbbell Bench Press..........2/6-8
Low Incline Dumbbell Press.........2/6-8
Dips.............................................2/6-8
Chin ups......................................2/6-8
Deadlifts......................................2/6-8
Shrugs.........................................1/10
Barbell rows.................................2/6-8


Day 3 : Legs

Squat.......................................2/6-8
Leg Press ................................2/6-8
Leg curls..................................2/6-8
Straight legged Deadlifts.........2/6-8
Standing Calf Raises................2/10


Day 5 : Shoulders/Triceps/Biceps/Forearms

Military Press in Rack............... 2/6-8
Seated Dumbbell Press........... 2/6-8
Standing Lateral raises........... 2/10
Narrow grip bench press......... 2/6-8
French press............................2/6-8
DB preacher Curls....................2/6-8
Hammer Curls..........................2/6-8
Reverse Curl............................2/6-8
Wrist Curl (DB).........................2/6-8

RussianRocket
03-29-2002, 08:10 AM
Goals
Weight up to 125lb.........1lb short of my 5lb goal (DAMN!!)
Bench to 140 - 145.........5 more lb (didn't do my max)
Deadlift 260 - 270............:thumbup:
Squat 240 - 260...............:thumbup:
military press 100.............:thumbup:

RussianRocket
03-31-2002, 08:04 PM
Calories=3300
I can't wait to start the WWB routine. :)

rookiebldr
03-31-2002, 08:17 PM
Originally posted by RussianRocket
Calories=3300
I can't wait to start the WWB routine. :)

I've been doing it for 2 weeks and a bit and thus far, I love it. Definitely worth a try for 8-12 weeks to see if it will work or not. :cool: :cool:

RussianRocket
04-01-2002, 04:27 PM
Great workout i felt great.
Flat Dumbbell Bench Press
90lb/ 11
90lb/ 9
Low Incline Dumbbell Press
70lb/ 11
70lb/ 10
70lb/ 8
Dips - Gonna start adding weight next workout.
8
8
Chin ups - Gonna start adding weight next workout.
8
8
Deadlifts
190lb/ 8
220lb/ 6
Shrugs
Forgot to do them. I was pissed
Barbell rows
70lb/ 10
80lb/ 8

Intensity=94%

RussianRocket
04-01-2002, 04:33 PM
Goals
Weight up to 125lb.........Half a pound short of my 5lb goal
Bench to 140 - 145.........didn't do my max
Deadlift 260 - 270............:thumbup:
Squat 240 - 260...............:thumbup:
military press 100.............:thumbup:

Next months Goals
Weight - 127 - 130lb
Bench - 145 - 150lb
DLift - 270lb
Squat - 270lb
MPress - 110lb