View Full Version : Shut up and lift! : Maverick's Journal

04-10-2007, 10:59 AM
So I've been a member on here for I don't know how long but I have never taken full advantage of what this place has to offer.

I've just now come to the conclusion that no matter what I do to my body, I'm not going to become that Abercrombie model I want to be. SO I figured, if you can't join 'em, be able to beat the hell out of them!

Now I've changed my training goals and I am looking to add as much muscle as possible. I'm now at 205 and hope to end the year somewhere between a lean 215 and 225.

I also want to add some weight to my lifts. I can reliably squat 300 now and hope to hit 400 by the end of the year. My bench, despite my 43" chest, sucks big time. I would like to say it's due to an old shoulder injury, but it's mostly from neglect. I can keep my form at 165, but not much higher. I hope to easily toss around my body weight by the end of the year.

Right now I have to go to class, but will add more about my training regimine later.

04-10-2007, 11:03 AM
Welcome to Journal - land. I don't mean to question your intent, but if your bench was neglected, is it fair to say you've tried everything in seeking an aesthetically pleasing body? Now, I know much less than necessary than to made an educated comment, but I just thought I'd throw out some motivation. Welcome and I look forward to watchin you throw around some big weight.

04-10-2007, 11:23 AM
Welcome, dude. Hope you progress the way you wish. Will check on your work. GL

04-10-2007, 11:47 AM
I am fairly new to the site myself, good luck with your goals buddy...dont let anything get you down. be an animal.

04-10-2007, 12:31 PM
I don't mean to question your intent, but if your bench was neglected, is it fair to say you've tried everything in seeking an aesthetically pleasing body?

While I neglected bench, I focused on fly's . On a machine, I can fly 200 for 10 reps, I just never developed the upper back strength to effectively increase my bench. It doesn't help that my romboids couldn't hold my left shoulder in joint while benching ( the old injury I was reffering to) and that my shoulder slipped out a couple of times in high school. I've been really focusing on balancing out my lifts to avoid this kind of thing again.

04-10-2007, 12:43 PM
I've always enjoyed lifting and have been doing it on and off since I was 14. There's something very cathartic about putting yourself through hell to know you've earned your gains.

I've always been big too. I was 200 lbs in the 6th grade and definitly consider myself a former fat boy (ffb as one member put it). I was 265 when I got out of high school and in a size 42 jean. Ever since then I have been devoting myself to slimming down and as I said before aiming for that abercrombie look. The biggest problem with this is that I am a broad SOB by nature. I also carry most of my fat in my gut and arse. Even though you can see my ribs from a distance, I still have one hell of a stomach pooch. Hopefully one day this will change.

Given some time I hope to post some "before" pics.

04-10-2007, 12:54 PM
This will definitely be my achilies tendon. It's not that I am not mindful of what I eat, but that I have been eating for a calorie deficit for nearly 4 years now. The idea of eating to gain weight is foreign and slightly disturbing to a FFB.

Add to this that I am a broke-ass college student and things get really hairy. I hope to be able to buy some decent whey protein (big fan of isopure) to start supplementing in the future, but currently I'm adding tuna or chicken to everything. My favorite gym recovery meal:

1 bag top Ramen
1 can tuna

530 cals
52 g carbs
33g protein
8 g fat

total price: $.45 !

I'm trying to limit the majority of my carbs to meals before 5oclock and eating mostly protein and fat after that. I am aiming for 4000 cals a day, though that might increase as I have been losing weight over the last few days!

04-10-2007, 01:07 PM
Cheat Deadlift: Start with the bar mounted at your calves on a squat rack
(I did legs yesterday, no sense straining them again)
5X 275
5x 305
5x315 failure

Romanian Deadlift:
5x 185
7x215 (dropped)
6x 225 (form failed on the 5th rep)

Good Mornings:still getting used to these and not sure where to start
8x 65
8x 85

Lat Pullover:
5x 165
5x 180
5x180 (cheated to get the eccentric pull)

Lat Pulldown: definitely a weak point in my back lifts
7x 125
5x 137.5
5x 137.5

Rotary Lat machine: I love the effect on my lats, though I top out the machine with every rep
7x 170
7x 170
6x 170 (failure)

tommorow: chest

04-10-2007, 06:57 PM
Nice workout, bro. FYI, your "cheat deadlifts" are actually called rack pulls or rack deads. Killer lower back exercise. Nice work!

04-11-2007, 10:21 AM
Thanks for the heads up, I didn't know those actually had a name!

Definitly feeling it in the lower back, glutes, and hammies this morning though. No pain no gain!

Day 2: Chest

7 x 140
6 x 160
2 x 170
2 x 170 (just couldn't get any more reps out!)

Machine fly with 5 count lowering
5 X 180
5 X 180
8 X 180 (without count)

Incline dumbell press
8 x 45 per hand
9 x 45 per hand
7 x 50 per hand

On a side note, I watched some of the Ronnie Coleman vids on youtube last night, very motivational. His little "light weight' mantra before lifting is very effective too, though it did garner me some looks from some of the girls there.

04-13-2007, 12:43 PM
Weighted dips: Bodyweight plus whatever listed
10 x 25
8 x 30 (little bit of help from feet)
5 x 35 (lot a bit of help from feet at bottom)

Curl (5 count down)
10 x 55
8 + 2 x 60
7 + 3 x 60

Skull Crushers:
8 x 75
7 x 75 (fail)
5 x 75 (fail)

Hammer curl, Supplemation curl super set
10 x 30's
10 x 30's
10 x 35's

Pulley tricep extension
10 x 90
10 x 110
7 x 110 (fail0

Reverse grip curls
10 x 45
7x 45
10x 55

Just looking at these numbers makes me wonder if I need to concentrate less on tri's and more on bi's. I will admit, I have been a little obsessive about adding weight to my dips in the last few months.

04-15-2007, 01:51 PM
DB Press
9 x 55's
6 + 4 x55's
5 x 55's

Bentover DB Rows
10 x 45
10 x 50
10 x 55 (start here next time)

Lateral Cable Raises
10 x 30
8 x 35
7 x 35 (fail)

BB back press
10 x 65
10 x 75 (start here next time)
9x 85 (fail)

Barbell Pull-ups
8 x 85
8 x 85
7 x 85 (fail)

Clean and press
4+4 x 115
4 x 125
2 + 3 x 135

Bako Lifter
04-15-2007, 02:20 PM
Geez, you can curl 60s but only press 55s? I think your biceps are strong enough for right now. ;)

04-16-2007, 09:29 AM
Sadly enough that was a 60 pound barbell, not dumb bells, though I can curl 50 for 10, so I will have to see if I can do 60 now!

Anyway, on to today's number:

5 x 225
1 x 275
1 x 295
1 x 315

A little dissappointed this is where I topped out. I figured at least 350 or so, but it gives me something to aim for later.

10 x 135
5 x 215
5 x 225
5 x 235

Leg press
10 x 400
10 x 450 (start here next time)
10 x 470 (fail)

Calf (free motion machine)
10 x 240
10x 260
10 x 300

Standing calf
10 x 220
10 x 220
10 x 240

Leg extensions
10 x 190
8 x 195
9 x 200

04-17-2007, 11:06 AM
Rack pulls
5 x 290
5 x 305
5 x 320

Romanian Dead Lifts
5 x 205
5 x 225
5 x 240

Bent Rows
7 x 135
6 x 135
5 x135 (downward rep progression not intentional!)

Lat Pull
10 x 120
9 x 137.5
8 x 150

Rotational Lat Machine
10 x 160
10 x 170
10 x 170

Seated Row
8+2 x 120
5+2 x 130
6 x 130

04-19-2007, 10:55 PM
Been a little lazy about getting my numbers up here, guess it happens.

10 x 115
5x 155
2 x 175
1 x 185
failed at 195 and 190
1x 185
8 x 135

Most guys wouldn't be too happy with that max, but the way I figure it, I am aiming for my bodyweight by the end of the year and I'm 89% there, so I'm feeling good about it.

Decline Bench
10 x 95
10x 115 (start here or higher next time)
10 x 135
6 x 155

Machine flys
8 x 180
8 x 180
6 + 1 x 180

Incline DB Fly
9 x 55's
5 + 5 x 55's
6 x 55's

04-19-2007, 11:01 PM
Weighted Dips:
10 x 25
9 x 30
5 + 2 x 35 (had to cheat a little here)

Barbell Curl with Hammer Curl Super set
10 x 60 10x 35's
10x 60 5 + 5 x 35's

Concentration Curls
7 x 35
7 x 35
7 x 35

Close Grip Bench Press
10 x 75
10 x 95 (start here next time)
9 x 115 (fail)

Chin Up
28 lbs assistqance

Cable Tricep Extension
10 x 90
10 x 100 (need to start here)
10 x 110

Cable two arm curl
10 x 80
10x 100
6+3 x 130