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SupRsmall
04-12-2007, 07:13 PM
I decided I need a journal to keep me motivated for several month's and don't get off track like i did before. This is my second time trying to bulk up, the first time was short lived when i just turned 15. I attempted to bulk up 15 pounds to my 5'4 105 lb frame. I ended up puking it all up when i hit 112, this was 3 weeks later due to overeating (i think), and i lost all hope in weightlifting for a year and a half.

I am now 16 years old, going on 17 in the summer and this is my second serious attempt to bulk up, i started late February 2007 and wanted to gain a noticable amount to my frame. Since February I have went from 124 -> 131 pounds. I'm an unexperienced lifter when it comes to legs, I have yet to preform freeweight deadlifts or squats but I am going to shortly.

Stats

Age:16
Height: 5'8
Weight: 131
Body Fat: 10-14%

Bench: 85
Squat: 95-May/02
Deadlift: TBA




-SupRsmall

FANCYPANTS
04-12-2007, 08:04 PM
whats your routine? eat like mad...and work on those deads, and those squats!!!
I wish i started as early as you, i would weigh 300 lbs right now:)

SupRsmall
04-12-2007, 09:44 PM
Yeah i signed up for fitday, but i find it to be hard to keep track of everything i eat in one day, you know?

And yeah i've been following your journal for a week and a bit, its very inspiring haha. Im Curious though, what kind of supplements are you taking, it probably says somewhere in that journal but i haven't found it?

I noticed that u workout almost everyday too, do you workout with sore muscles, i know you work different muscle groups but still some sore muscles still must be involved in some excersises that are emphasizing another muscle?

And Saturday March 31st --> April 2nd = 6 pound gain!! how'd u manage to do that lol?

And congrats on hitting 150, thats awesome!

Bako Lifter
04-12-2007, 09:53 PM
Lol, I don't know where that 6 lb gain came from, I thought it was just water weight or what ever, but I've kept it on since. The only supplement I use is Cytogainer. It's great for calories, it tastes good, and it has some creatine in it too.

After the first couple weeks of lifting, you don't really get sore anymore. Only unless you do a lift that you have never done before, so I'm basically never sore anymore. And you shouldn't work really sore muscles, and never work the same muscles directly on back to back days.

Oh ya, and it was 250 btw. :D

SupRsmall
04-12-2007, 10:03 PM
150 pounds...

but congrats on the 250 too! ;)

but yeah i would take that cytogainer if it dind't have creatine in it...

SupRsmall
04-14-2007, 12:18 AM
Friday - Bicep+Back

Weight: 132 **With Shoes

One Armed Rows
25*8
30*8
30*8
35*6
40*4
Lat Pulldown Superset - 80*burnout

Chinups - 3 sets to burnout

Barbell Curls

25*8
30*8
30*6
35*3
30*8

Reverse E-Z Curls

Bar*8
10*8
10*8
10*6
____________________________________
Thoughts

Lost a bit of weight today, wasn't feeling so good and didn't eat as much as i usually would. The workout however was solid best arms+chest workout ive gotten since i started.

SupRsmall
04-14-2007, 05:01 PM
Today is the first day attempting to do squats, im still a little wary about them, but it didn't turn out too bad

Saturday - Legs

Weight: 133 **With Shoes


Smith Machine Squats
Bar*8
50*8
50*8
70*6


Leg Press
90*8
140*8
Smith Machine Squat Superset - 70*6


Hamstring Curls
50*8
70*8
90*8
110*6
90*8


Calf Raises
50*10
65*8
60*8
60*10
_______________________________________

Bako Lifter
04-14-2007, 05:24 PM
Why are you using the smith machine? You should really be using free weights for bench, squats, and deadlift at least.

WestsideWarrior
04-14-2007, 05:37 PM
Don't use machines, you girl.

Squat > Leg Press

Are you doing the low weight high reps bs?

SupRsmall
04-15-2007, 12:25 AM
Don't use machines, you girl.

Squat > Leg Press

Are you doing the low weight high reps bs?

No, im just sketchy about my squats and alot of my leg workouts in general im pretty new to them.

I try to do:

Warmup
Medium weight*8
Higher weight*6
High weight*4-6
Max Weight*Burnout

SupRsmall
04-15-2007, 12:26 AM
Why are you using the smith machine? You should really be using free weights for bench, squats, and deadlift at least.

Shouldn't I work on my form before I go free weights on the squats?

WestsideWarrior
04-15-2007, 12:30 AM
No, im just sketchy about my squats and alot of my leg workouts in general im pretty new to them.

I try to do:

Warmup
Medium weight*8
Higher weight*6
High weight*4-6
Max Weight*Burnout

Do:

Warmup
Heavy weight

Max out once about 2 months just to see where you're at.

WestsideWarrior
04-15-2007, 12:32 AM
Shouldn't I work on my form before I go free weights on the squats?

Damn it I shoulda multi-quoted.

Anyway.

No, you have things called stabilizer muscles and they wont develop as well on a smith as well as free weights.

SupRsmall
04-16-2007, 08:32 PM
Monday - Chest, Triceps, Shoulders

Weight: 133 **With Shoes



Bench Press: 65*6, 85*4, 95*2 PR+10
Machine Flyes: 95*Failure
--------------------------------
Assisted Dips: 95*8, 105*6, 105*4
Close Grip Bench Press: 45*8, 65*3
Tricep Pushdowns: ??
--------------------------------
Shoulder Press: 40*8, 40*6, 50*4, 40*4
Lateral Raises: 7.5*8, 7.5*8

Bako Lifter
04-16-2007, 09:05 PM
Nice workout, congrats on PR. Just an opinion, but maybe switch out pec deck with some flyes? Those are more beneficial.

SupRsmall
04-18-2007, 08:09 PM
Nice workout, congrats on PR. Just an opinion, but maybe switch out pec deck with some flyes? Those are more beneficial.

On second thought, it wasn't really a pec dec, it was like a machine that does flyes?

http://www.muellercenter.rpi.edu/Equipment/Paramount/Paramount-fly-rear-delt-instructions-1.jpg

WestsideWarrior
04-18-2007, 08:10 PM
No machines...

:bang:

SupRsmall
04-18-2007, 08:21 PM
Wednesday - Legs

Weight: 135**With Shoes

Squats- 45*8, 65*8, 65*8, 75*8
Leg Press- 90*8, 145*8, 145*8, 180*8
-------------------
Hamstring Curls- 70*8, 90*8, 100*8, 110*6
-------------------
Calf Raises- 45*20, 55*15, 65*10, 65*10



Thoughts- First Freeweight Squat day!!! :D. I heard from a friend that i went with that has squatted before that im going down too far, should i be going 90 degrees down?

Anyways, i'm going to do one more day of squats to really pound the form into my head next week, then ill start learning the deadlift. :eek:

Overall A strong workout.

WestsideWarrior
04-18-2007, 08:34 PM
Yes! Finally, no machines.

You can go parallel (90 degrees, up) or ATF (all the way down, up all the way) on squats. Remember, there are many variations of the squat.

Bako Lifter
04-18-2007, 09:27 PM
Good job on the free weight squats. These are the kinda flyes I'm talking about.

Flyes (http://youtube.com/watch?v=C2WwbNNJGgs)

And here are the ghetto t-bars (http://youtube.com/watch?v=Kynq5vbbFlY) from my journal. Except I don't jerk my whole body up and down like this guy.

WestsideWarrior
04-18-2007, 09:31 PM
If you don't want to do flies, you could stack wheels (rubber 45lb plates) up to where you can do push ups as low as you can between the hand stacks.

SupRsmall
04-18-2007, 10:35 PM
Yes! Finally, no machines.

You can go parallel (90 degrees, up) or ATF (all the way down, up all the way) on squats. Remember, there are many variations of the squat.

I see, is it hard on the knee's to go 90, thats what he told me?

Bako Lifter
04-18-2007, 10:42 PM
That's what who told you?
Just do whatever you feel most comfortable with. But it should be atleast parallel. If it feels better to go atf (ass to floor) then do it.
There have been many debates on which one is worst for the knees, but I just say who cares, lol.

SupRsmall
04-20-2007, 06:53 PM
Workout - Biceps + Back

Weight - 134.5

Pressed for time today so the numbers might not be very accurate, i'll try my best.

One Arm Rows-25*8, 30*8, 35*4, 40*3
LatPulldown- 70*Burnout
--------------------------
Barbell Bicep Curls- 30*8, 35*4, 35*4, 30*8
Chinups- BW*3, BW*2, BW*1
E-Z Bar Reverse Curls- 2 Sets??
-------------------------
Shrugs- 25*8, 35*8, 40*6?

______________________________________

Thoughts

Wasn't overly pleased with the workout, as I was pressed for time to get it done, but i was very happy to see that my biceps are getting stronger. When i begun working out i Couldn't do a full chinup going all the way down until I almost locked. Now im doing 3!!! :thumbup:

SupRsmall
04-20-2007, 06:54 PM
That's what who told you?


Oh, It was a friend that i workout with. Hes not an advanced lifter, but hes no n00b either.

SupRsmall
04-21-2007, 05:10 PM
Saturday - Chest, Tri's, Shoulders

Weight: 134


Bench Press: 65*6, 85*4, 95*2, 100*2, 105*1 PR+10!
Dumbell Chest Flyes: 15*Burnout
Incline Dumbell Press: 20*8, 25*8, 30*6
---------------------------------------
Assisted Dips: 90*8, 105*6, 105*6
Tricep Pushdowns: ??*Burnout
CG Bench Press: 55*6, 55*4
---------------------------------------
Dumbell Shoulder Press: 15*8, 20*6, 20*4
Lateral Raises: 7.5*10, 10*6

________________________________________

Great workout. Increased my max bench again, although didn't work my chest too hard on them becuase I was too focused on getting to that 100 plateau.

My weight however seems to be at a standstill lately.

Bako Lifter
04-21-2007, 05:18 PM
Awesome, finally got triple digits huh? Next stop is 135.

SupRsmall
04-23-2007, 10:17 PM
Awesome, finally got triple digits huh? Next stop is 135.

Better believe it!! :strong:

SupRsmall
04-23-2007, 10:29 PM
Monday- Legs

Weight: 135.5

Squats- 45*10, 65*8, 65*8
Lunges- 15*15, 15*15, 15*15
Leg Press- 90*8, 135*8, 180*6
-------------------------------
Seated Hamstring Curls- 70*10, 100*8
Lying Hamstring Curls- 50*10, 60*10, 60*8
-------------------------------
Calf Raises- 45*15, 65*12

_______________________________________

Forgot my workout shorts at school, and was stuck with some really uncomfortable board shorts. The shorts really limited my squats and I didn't want to hit any high weights with them on.

Lunges were a BITCH. Never done them before, and didn't realize how amazing they were.

My legs were DONE after this workout.

Cirino83
04-24-2007, 09:23 AM
Nice progress. Congrats on the PR.

Just keep eating big and lifting heavy and your progress will shock you.

SupRsmall
04-25-2007, 06:56 PM
Workout- Bicep+Back
Weight- 135.5

One Arm Rows- 25*8, 30*8, 30*8, 35*6
Lat Pulldown- 60*Burnout
-------------------------------
EZ Bar Incline Bicep Curls- 10*8, 15*3, 10*8
EZ Bar Reverse Curls- 10*6, Bar*8, 10*8
-------------------------------
Shrugs- 30*12, 35*12, 40*12

WestsideWarrior
04-25-2007, 07:00 PM
Congrats on the PR man. Still using freeweights?

SupRsmall
04-28-2007, 02:25 AM
Congrats on the PR man. Still using freeweights?

Better B-Lieve it.

SupRsmall
04-28-2007, 03:02 AM
Chest, Triceps, Shoulders
Weight: 136.5

Bench Press: 45*15, 75*8, 85*8, 95*3, 100(Fail*2), 85*8
Chest Flyes: 15*15
Incline Bench Press: 20*8, 25*8, 30*6
--------------------------
Weighted Dips: 90*8, 105*8, 120*2
Close Grip Bench Press: 45*10, 65*4
Tricep Pushdowns: To Burnout
--------------------------
Military Press: 20*8, 25*8, 30*4


Overall, wasn't very impressed with the workout. My shoulder was not feeling so good and therefore didn't want to work them too hard.

Not being able to hit 100, two times in a row was definately depressing, even if i was going for reps today. I still think I should have hit atleast one rep of 100!!

Bako Lifter
04-28-2007, 01:06 PM
Hmm... you couldn't get that 100? How's your form? Read up on good form and technique in google. Don't let 100 intimidate you, just don't think of it as heavy weight. I know when I tried 270 last week it just scared me and my form was just totally thrown off and I couldn't concentrate.

SupRsmall
04-28-2007, 02:06 PM
Hmm... you couldn't get that 100? How's your form? Read up on good form and technique in google. Don't let 100 intimidate you, just don't think of it as heavy weight. I know when I tried 270 last week it just scared me and my form was just totally thrown off and I couldn't concentrate.

yeah that could have been it, because the lift felt relatively easy until i got to a certain spot, and i stopped dead on that spot both times.

SupRsmall
05-01-2007, 04:32 PM
Monday - Legs
Weight: 136.5

Squat- 45*8, 65*8, 85*6, 95*4
Lunges- 15*15, 15*15, 17.5*15, 17.5*10
Leg Press- 140*Burnout
----------------------------------
Stiff Legged Deadlifts- 25*8, 45*8, 55*8
Calf Raises- 55*10, 70*5


Finally feeling like my squat form is good, and am starting to hit the higher weights. :thumbup:

Lunges- Both times i have tried them, I have felt like they have pulled my hamstrings? Is this common, are lunges a bad excersise to perform, or am i doing something wrong?

Alsso, I just got some creatine in the mail, so i may start using it soon. maybe, maybe not.

Bako Lifter
05-01-2007, 07:48 PM
Nice squattin', if you pulled your hamstring you would know cuz you wouldn't be able to walk. You should feel a good stretch though, and they should be pretty sore afterwards the first few times.

WestsideWarrior
05-01-2007, 07:54 PM
:withstupi

You said you wanted to bulk up? Get pumped :bang: and do high weight/low reps.

Lookin good so far..keep up the hard work man

SupRsmall
05-02-2007, 07:56 PM
Wednesday- Arms+Back
Weight- 137.5

One Arm Rows- 27.5*8, 30*8, 35*8, 40*4
Ghetto T-Bars- 70*8, 80*6
-----------------------------
Incline Bicep Curls- 40*8, 40*6, 40*4
Bicep Curls- 17.5*8, 17.5*6
Reverse EZ Curls- 30*8, 35*4
-----------------------------
Shrugs- 35*8, 45*8


Took creatine today for the first time 5 grams in orange juice 30 minutes before my workout, will continue supplying 5 grams every day.

Bako Lifter
05-02-2007, 10:08 PM
So what routine are you doing dude? Is it one of the WBBs or just something you made up? Looks pretty good if you made it up.

Oh ya, and start up those deadlifts! You've been putting them off for long enough :evillaugh

SupRsmall
05-02-2007, 10:14 PM
So what routine are you doing dude? Is it one of the WBBs or just something you made up? Looks pretty good if you made it up.

Its Anthony Ellis' Hardgainer routine: http://www.fastmusclegain.com/?gclid=CPz_6L2Q8YsCFRAvhgod2QNVOg

i've improvised his routine and made it my own however, but its the same base of excersizes. Im going to add deadlifts to mine when i get a chance (deadlifts [not including stiff-legged] aren't included in his program.

EDIT: Might try deadlifts next week... :eek:

SupRsmall
05-02-2007, 10:25 PM
Hey Bako, do you think i should try box squats, or is it not nessicary?

Bako Lifter
05-02-2007, 10:26 PM
Umm, I'm not sure, are your just trying to get bigger, or stronger? Obviously both but what are you focusing on right now?

SupRsmall
05-02-2007, 10:34 PM
Umm, I'm not sure, are your just trying to get bigger, or stronger? Obviously both but what are you focusing on right now?

If i was to pick one, id have to go with bigger.

Stregthwise i want to be able to squat 200+ in the near future

Bako Lifter
05-02-2007, 10:39 PM
I'd say just stick to regular squatting right now, maybe till 185 or so, so you have a decent base to work from before you start getting into the explosive power stuff. Box squats are a lift to build power, by sitting on the box, pause, then explode up. It's good for that bottom part of the squat where people tend to get stuck and it helps to generate more speed which is essential in all lifts.

SupRsmall
05-03-2007, 12:08 AM
Alright, Thanks for the info Bako

I did my fitday today (this is a workout day) ...
Calories-3633 Fat-113 Carbohydrates-467 Protein-198

Are those numbers alright?

Built
05-03-2007, 12:59 AM
Protein and fat are ample, cals nice and high - are you gaining well?

Built
05-03-2007, 01:01 AM
By the way, check out your squat and deadlift form here: http://www.uwlax.edu/strengthcenter/videos/video_index.htm

Note the squats (http://www.uwlax.edu/strengthcenter/videos/exercisevideos/High%20Bar%20Back%20Squat.mpg)go all the way down
Romanian deads (http://www.uwlax.edu/strengthcenter/videos/exercise%20videos%20plus/rdl.mpg) (great for hammies) - bar travels up and down in a straight line, ass goes back, bar stays over your feet and travels up and down touching your body.

SupRsmall
05-04-2007, 06:21 PM
Protein and fat are ample, cals nice and high - are you gaining well?

My weight really seems to be fluctuating lately, but i would have thought that 3500cals+ with 6+ meals a day is alright tho for a small 5'8, 135 pound guy

SupRsmall
05-04-2007, 06:37 PM
Workout- Chest, Triceps, Shoulders
Weight-137

Bench- 45*8, 85*8, 95*5, 100(Fail!!!!!!), 100*1
Chest Flyes- 20*Burnout
Incline Dumbell Press- 25*8, 30*6, 30*6
-------------------------
2 Hand Tricep Extensions- 17.5*8, 22.5*4, 17.5*6
Assisted Dips- 105*4, 90*8
Tricep Pushdowns- Burnout

**Also did two sets low moderate weight skull crushers just to get a feel for them.

Thoughts

Another Terrible Workout, Bako- I followed your advice and looked up bench press technique and followed that again today, and still hit the wall at 100, i got it the 2nd time however. I dont know what im doing wrong, it seems like ive Already hit a wall.

I experienced the same shoulder pain that i had last week except this time it felt worse. It wasn't like terrible, its just a light throbbing pain i feel afterwards, and i have no idea how it happened.. Heres a picture of where im experiencing the pain. What should i do about that?

http://img527.imageshack.us/my.php?image=muscularsystemdiagrambabr4.jpg

Other Reasons i can think of are that my muscles are getting used to the excersises, or maybe my 3500+, 6+ meal a day diet isn't enuff

Bako Lifter
05-04-2007, 07:47 PM
Well I see you can do 95x5 but when you add 5 lbs you can barely do it? How long are you resting in between sets?

SupRsmall
05-04-2007, 08:23 PM
Well I see you can do 95x5 but when you add 5 lbs you can barely do it? How long are you resting in between sets?

hmm, im guessing roughly.... 45 --> 85 (1.5 minutes) 85-95 (3 minutes) 95-1000 (3 minutes)

Bako Lifter
05-04-2007, 09:16 PM
Don't do your last set until you're good and ready. Wait 5 minutes if you have to.

SupRsmall
05-05-2007, 02:09 PM
Don't do your last set until you're good and ready. Wait 5 minutes if you have to.

Woudn't that lower my heart rate by a considerable amount?

but yeah, it feels like theres already a buildup of lactic acid when i get to the higher weights.

Bako Lifter
05-05-2007, 02:18 PM
Woudn't that lower my heart rate by a considerable amount?

I don't think that matters much. Just wait extra long for your very last set, you don't have to do it for all of them. I know for a fact that a few of the bigger guys on this site wait a really long time for there final set. It's also what I do and it gets the job done... for me at least.

SupRsmall
05-05-2007, 02:41 PM
By the way, check out your squat and deadlift form here: http://www.uwlax.edu/strengthcenter/videos/video_index.htm

Note the squats (http://www.uwlax.edu/strengthcenter/videos/exercisevideos/High%20Bar%20Back%20Squat.mpg)go all the way down
Romanian deads (http://www.uwlax.edu/strengthcenter/videos/exercise%20videos%20plus/rdl.mpg) (great for hammies) - bar travels up and down in a straight line, ass goes back, bar stays over your feet and travels up and down touching your body.

Those Romanian Deadlifts Look alot like the stiff legged ones i did last time, are they the same thing?

Bako Lifter
05-05-2007, 02:53 PM
RDL - Bend knees slightly more, straighter back, keep the barbell against the body, lower the bar a few inches below the knee, more lower back.

SLDL - Less bend in knees, more rounded back (not too much), barbell doesn't really touch your body, lower the bar lower to the ground, more hamstrings.

SupRsmall
05-06-2007, 12:33 AM
Thanks Bako,


Damn, im definately noticing the effects of the creatine now, i just weighed myself and am 138 on a semi full stomach a 3 pound from last night :omg:, im pumpeddd for monday's workout hahaha!

WestsideWarrior
05-06-2007, 12:48 AM
but yeah, it feels like theres already a buildup of lactic acid when i get to the higher weights.

1. Your not drinking enough water. (water helps reduce the amount of lactic acid)
2. Jump around, wave your arms, get loose.

SupRsmall
05-06-2007, 01:16 AM
1. Your not drinking enough water. (water helps reduce the amount of lactic acid)
2. Jump around, wave your arms, get loose.

im definately drinking enough water, i drink 1-2 litres at the gym alone.

SupRsmall
05-07-2007, 05:34 PM
Workout-Legs
Weight-138.5

Squats- 45*8(2), 65*8, 95*15, 115*8
Leg Press- 180*8
-----------------------------------
Lunges- 15*15, 20*15, 20*15
SLDL- 45*8, 55*8, 65*4(Bad Form... had to stop early)

Thoughts

Had to make this workout quick as I had to go to work, however it was still a solid workout. Those squats felt goooooooood.

WestsideWarrior
05-07-2007, 05:53 PM
Good workout today SupR. Finally glad to see your finally in the 100 range.

Bako Lifter
05-07-2007, 06:57 PM
Wow, 115 x 8! That's a huge improvement. Good workout :thumbup:

And you need to BUMP UP THAT WEIGHT SON. You're not supposed to be doing sets of 8 and 15! Throw some plates on the bar and pump out 4x6! :shoot:

WestsideWarrior
05-08-2007, 09:10 PM
:withstupi

Hell Bako, lets let him go 3x3 so he can really feel heavy weight. :thumbup:

SupRsmall
05-08-2007, 10:37 PM
hahaha, thanks guys!

but yeah... im scared to do high weights on squat! :redface: im afraid i wont be able to rack it.

I agree 95*15 was a little extreme.. i was just showwin off hehhh. Methinks ill try 135 next week though

SupRsmall
05-09-2007, 08:17 PM
Workout-Biceps+Back
Weight-N/a

One Armed Rows-27.5*8, 40*8, [35*8 - done after the T-Bar rows]
Ghetto T-Bar - 70*8, 80*8
---------------------
Seated DB Curls- 15*10, 20*8, 20*4
Standing DB Curls- 15*8, 17.5*8
Incline EZ Bar Reverse Curls- 20*8, 25*8, 30*6, 35*4


Thoughts

Feelin the creatine in my workouts now. During the EZ bar reverse curls i thought i was done after my first rep of 35, as i just barely mustered it up...but managed another 3!!! I doubt i would have been able to do that without creatine.

Bako Lifter
05-09-2007, 08:54 PM
Nice one arm rows, are those ghetto T-bars or the real ones?

SupRsmall
05-09-2007, 09:07 PM
Nice one arm rows, are those ghetto T-bars or the real ones?

ghetto

SupRsmall
05-11-2007, 09:50 PM
Workout-Chest,Tri's
Weight-139.5

Bench Press- Warmup, 85*6, 95*4, 105*1, 95*4
Chest Flyes- Couldn't do (sore shoulder)
Incline Dumbell Press- 20*8, 25*8, 30*4
----------------------
Tricep Extensions- Dont really know haha..
Bench Dips- BW*20, BW*20



Thoughts

I did everything nice and easy today, worked on my form, and made everything smooth. I didn't do anything that hurt my shoulder. Im happy im back up to 105! Next week im hoping my shoulder will have healed alot more so i can work harder.

Bako Lifter
05-11-2007, 09:51 PM
How did that 105 feel? Was it easy?

SupRsmall
05-11-2007, 11:25 PM
How did that 105 feel? Was it easy?

hmm it felt like it was 90-92%ish, it was relitively fast, i then tried a 2nd rep, and it was way harder, needed assistance to get it up. I took longer breaks this time, and felt better going into the lifts.

I spent quite a bit of time on the bench alone.

Built
05-12-2007, 12:05 AM
RDL - Bend knees slightly more, straighter back, keep the barbell against the body, lower the bar a few inches below the knee, more lower back.

Nope. More hamstring. Less lower back. Lower the bar as low as you can without losing the arch in your back. Ass goes WAY back. Weight goes straight through your heels.



SLDL - Less bend in knees, more rounded back (not too much), barbell doesn't really touch your body, lower the bar lower to the ground, more hamstrings.
Rounded back = super ****ty form. Never do this.

Bako Lifter
05-12-2007, 01:23 PM
Whoops :redface:

That's not what my sources said, my bad.

Built
05-12-2007, 03:32 PM
No worries Bako - there's lots of bad info out there. Try the RDLs this way. You'll love what they do for your hammies. :)

sharkall2003
05-12-2007, 03:34 PM
Rounded back = super ****ty form. Never do this.

Built, I'll disagree with you. At a certain weight it's nearly physically impossible to keep a straight UPPER back. However, if your lower back is bending you need to do something different.

Built
05-12-2007, 11:12 PM
Shark, I was more concerned with the lower. Thanks for clarifying.

SupRsmall
05-12-2007, 11:22 PM
ahh, ic.

Ill try those RDL's next time, i think i was doing more of a stiff-legged.
should i be keeping the barbell close to my body at all times?

Built
05-13-2007, 12:20 AM
Barbell close to the body, correct. I pretty much drag it up and down, both directions.

redFury
05-14-2007, 05:51 PM
Good work in here man... great to see you progressing!!

SupRsmall
05-14-2007, 05:54 PM
Workout-Legs
Weight-139.5

Squat-65*8, 95*8, 115*8, 135*6 PR+20, 115*15
Lunges- 15s*10, 20s*10, 25s*10
Lying Hamstring Curls- 80*4
Leg Press- 180*8, 230*4
-----------------------------
Calf Raises- 45*10, 70*10, 80*8


Thoughts

SupRpleased ;) with todays workout. I think i had improvements in every exersise! my legs musta really gained from last workout. Also hitting 45s on the squat, that felt amazing. Im pumped up to workout again.

The routine was a little jumbled, i should have superset'd with the leg press after the squats, but ohwell.. it worked out fine. Also didn't feel like doing any kind of deadlift today, I think i threw my lower back out of wack last week, and im going to wait for it to heal up.

Bako Lifter
05-14-2007, 06:21 PM
Big improvements man, congratulations. Next workout it's time to bump up those lunges. Maybe start with the 25s? But it's up to you of course.

SupRsmall
05-14-2007, 08:34 PM
redFury- Gracias, you have some impressive lifts for your weight class! :strong:

Bako- Yeah, i'll definately bump up the weight on lunges next time, maybe start with 22.5s ;) haha.

redFury
05-15-2007, 09:44 AM
redFury- Gracias, you have some impressive lifts for your weight class! :strong:


Thanks man... I started out like you. Keep up the hard work!

SupRsmall
05-17-2007, 08:09 PM
Workout: Biceptzzzz + Backies
Weight: 140.5

Ghetto TBAR Rows- 70*8, 80*8, 85*8
*Wide Grip- 60*8, 65*8
----------------------------
Incline Bcep Curls- 15*8, 17.5*8, 20*4

___________________
Seems like a really short workout when i finish typing it out, surprised it took so long. I also did random chinup/pullup sets here and there. I wanted to do Lat pulldowns but they were in use the whole time!

Bako Lifter
05-17-2007, 08:45 PM
Nice job hittin' 140 man. Next time throw in some face pulls or somethin' if your back day is fallin' short.

SupRsmall
05-19-2007, 05:29 PM
Thanks Bako, and yeah ive hit 140 a couple times before, this is just the first time its shown up at the gym, at the beginning of a workout.. not when im floating with water weighttt afterwards.

SupRsmall
05-19-2007, 06:02 PM
Workout: Chest+Tris+Shoulders
Weight: 140

Flat Bench- Warmup, 85*8, 95*6, 105*2, 115*1 PRs!, 120(FAIL), 95*4
Incline DB Press- 25*8, 30*4, 30*6
----------------------
Bench Dips- BW*15, BW*15, BW*10
Close Grip Bench Press- 65*Burnout
Tricep Extensions- 10*8, 12.5*4
Skull Crushers- 20*8, 30*5
----------------------
Shoulder Press- 12.5*8, 20*6, 15*8
Lateral Raises- 7.5*8, 10*8



Shoulder still not feelin 100% :bang:

Bako Lifter
05-19-2007, 06:25 PM
Nice PR! Kill those triceps! :evillaugh:

SupRsmall
05-22-2007, 06:55 PM
Changed up my workout completely.... now im doin a 4 day split on the BGB routine.

Workout: Quads+Biceps
Weight: 141.5

Squat- 45*8, 95*8, 115*8, 135*8, 155*8 PR+20
Leg Press- 230*7, 230*6
Lying Hamstring Curls- 40*15
----------------
Incline Bicep Curls- 17.5*8, 20*8, 22.5*5, 22.5*4
Incline EZ Bar Curls- 30*8, 40*8, 45*4
EZ Bar Reverse Curls-20*8, 30*8
Chinups- BW*4, BW*3


Another PR on the squatt, hooorah. However, Im starting to feel alot of wrist pain now that the weight increases. What am i doing wrong!!!! I could handle the weight at 95, and 115... but 135, and 155 are killing my wrists, i cant figure out what im doing wrong.

Besides the wrists, I like this new workout, I think i will make some huge gains while on it.

Bako Lifter
05-22-2007, 07:09 PM
Squat- 45*8, 95*8, 115*8, 135*8, 155*8 PR+20
:eek: Dang, movin' up quicker than I expected!

redFury
05-22-2007, 07:28 PM
Another PR on the squatt, hooorah. However, Im starting to feel alot of wrist pain now that the weight increases. What am i doing wrong!!!! I could handle the weight at 95, and 115... but 135, and 155 are killing my wrists, i cant figure out what im doing wrong.


Grats bro!

Wrist pain from what I know usually comes from not resting the weight enough on your back (using wrists to support instead). I've also had pain from gripping the bar too wide. Keep pushing it!!

SupRsmall
05-22-2007, 08:15 PM
Thanks Guys!

Yeah, I think putting too much weight on my wrists could be the problem, because i definately have my arms close enough together. thanks for the help redfury.

SupRsmall
05-23-2007, 09:17 PM
Ive decided to take time to rehabilitate my shoulder, im pretty sure the muscle i have inured is the subscapularis. http://exrx.net/Muscles/Subscapularis.html, im going to have to take some time off to heal it.

This means i wont be able to bench of do any chest excersizes for atleast a week or two, and then see how it goes, same thing goes with most back, and shoulder excersizes. I hope it heals quickly...:cry:

Bako Lifter
05-28-2007, 06:00 PM
Wassup SupR, no squats this week or what?

SupRsmall
05-28-2007, 06:40 PM
Wassup SupR, no squats this week or what?

bahhh, was supposed to go today decided not to, feelin kinda sick. Ill be going tomorrow.. first workout in a while, i hope my weight hasn't slipped.

SupRsmall
05-29-2007, 07:12 PM
Workout: Quads+Biceps
Weight: 142.5

Squat- 95*8, 135*8, 145*8, 155*8
Leg Press- 180*8, 230*4
------------------------
Incline Seated Hammer Curls- 20*8, 20*5, 20*4
Incline EZ Bar curls- 40*8, 45*5


Finally back at the gym, feels like its been forever. I tried a new technique while squatting today, I found out my wrist problem originated in how i held the bar... I had my pushing up on the bar, i changed that, so now it feels like my hands are going over top of the bar.

Glad to see the weight steadily increasing...

Bako Lifter
05-29-2007, 07:36 PM
Nice, what's your goal for next workout, 165*8? How's the shoulder?

SupRsmall
05-29-2007, 07:46 PM
Hmm, yeah ill probably try 165. I was about to go for it today, but reconsidered because of my wrist, even tho my new form is way better, my wrist still didn't feel 100%, but still alot better.

Andd the shoulder, still not feelin that great, theres been a bit of an improvement, but i still cant throw anything without pain, once it does feel 100% (a week or two?) i will start lightly training the muscle, and then hit up the bench press (3-4 weeks) again.

Bako Lifter
05-30-2007, 09:42 PM
I still don't understand the wrist thing. Next time when your squatting, see if you can take your hands off of the bar (look mom, no hands! :)). It should rest in place on your traps.

When I squat, my wrists don't hold the bar up, the bar holds my wrists up.

SupRsmall
05-30-2007, 09:53 PM
I still don't understand the wrist thing. Next time when your squatting, see if you can take your hands off of the bar (look mom, no hands! :)). It should rest in place on your traps.

When I squat, my wrists don't hold the bar up, the bar holds my wrists up.

Maybe im putting the bar lower on my back thenn im supposed to, because i couldn't imagine not using my wrists at all to keep the bar up without arching my back

SupRsmall
06-01-2007, 07:56 PM
Workout: Shoulder Rehab+Triceps
Weight: 144

**Sholder rehab excersizes, and stretching** - 15 minutes
------------------
Tricep Extensions- 7.5*8, 10*4 (blah, elbows not feeling good **im injured everywhere lol**)
Bench Dips- BW*20, 10*15, 25*10



A lot more small side excersises in there.. but too many to list, i took everything pretty light today except the bench dips. Shoulder was feeling great today, but im not gunna rush things at all, takin it slow.

I also noticed im becoming too fat (for my liking), this is the first time that i can actually say i would not like to gain any more fat, i mean its not excessive but there is a noticable different in the lower gut, and chest. Should i continue bulking? Go on a clean bulk? Cut??

Bako Lifter
06-01-2007, 08:29 PM
Get some pictures up skinny :D.

SupRsmall
06-03-2007, 12:04 AM
I will for sure in a couple days..

im thinkin the creatine is making me look/feel fat. Its giving me a "bloated" look. Because, i went drinking last night and lost some water weight because of it, the next morning i wake up and i looked much better (maybe i was still drunk ;))

SupRsmall
06-06-2007, 11:03 PM
Workout: Chest, Shoulder Rehab..
Weight: 143.5


Didn't do anything real challenging so nothing is really worth noting, i did some moderately hard excersises tho, and they didn't feel too good. :( (Bench Press, Incline Bench) This is really depressing, it feels like ill never be able to bench press anything that i cant do over 15 reps with.. ughh i dont know what to do-----parents wont take me to physio, or even the freaken doctor. I dunno if i should stop completely again, try strengthening my shoulder... continue what im doing... so confused.

Anyways, i stopped taking creatine as well, i dont think creatine likes me, i devoped a wierd rash on my arm since i started taking it (or around then) and i figured it was an allergic reaction to the creatine because it appeared at about the same time... ill see in a couple days, this is wierd tho because im not allergic to anything figures it would be creatine if it is :P just the way everythin has been goin. So yeah im expecting a drop in weight due to the water ... maybe 2-4 pounds (I stopped taking it 2 days ago)

Im hopin my shoulder feels better tomorrow, maybe they were just shoulder cramps, because i haven't done bench in so long :) Unlikely, but hey... i need a break lol, bad luck has been on my side for tooo damn long!

North
06-06-2007, 11:39 PM
I like the dips

SupRsmall
06-12-2007, 12:40 AM
so its been a week since ive stopped taking creatine, and rash is still there. Thats the good news..

the bad news is that i think it may be a symtom of being lactose-intolerant, ive been having really bad stomach cramps, bloating, diarreha.. all the fun stuff for the last 4 days (atleast), if this continues to 7 days im going to cut out milk and milk products out of my diet completely for a day or two, and see how things go.

redFury
06-12-2007, 09:20 AM
the bad news is that i think it may be a symtom of being lactose-intolerant, ive been having really bad stomach cramps, bloating, diarreha.. all the fun stuff for the last 4 days (atleast), if this continues to 7 days im going to cut out milk and milk products out of my diet completely for a day or two, and see how things go.

Just go to the store and by lactase... pop a couple of pills and see where you stand. Thats your other option anyways... hope you feel better soon dude.

SupRsmall
06-12-2007, 04:41 PM
Just go to the store and by lactase... pop a couple of pills and see where you stand. Thats your other option anyways... hope you feel better soon dude.

what does lactase do?

redFury
06-12-2007, 10:26 PM
Lactase has the lactose enzyme that breaks down dairy products. If you are lactose intolerant it means your body cant produce enough of these enzymes... thus pop the pills and you can have dairy again!

SupRsmall
06-12-2007, 10:53 PM
Lactase has the lactose enzyme that breaks down dairy products. If you are lactose intolerant it means your body cant produce enough of these enzymes... thus pop the pills and you can have dairy again!

do you kno how often the pills have to be taken... and the cost involved?

redFury
06-12-2007, 11:14 PM
Lol... I think these might work for ya. (http://www.cvs.com/CVSApp/cvs/gateway/detail?prodid=238353&previousURI=/CVSApp/cvs/gateway/search?ActiveCat=499^Query=lactose^Click+to+go+to+search+results..x=0^Click+to+go+to+search+results. .y=0^Click+to+go+to+search+results.=submit)

Just a thought anyways... I saw childrens chewables as well. Those might be tastier...

SupRsmall
06-14-2007, 08:26 PM
Ic, Thanks redfury for digging that up..

however, im still unsure if it is milk/dairy etc. that im allergic to, ive been off it for about 1 and a half days and been using soy, and am still experiencing the fun stomach problems.

So now im starting to think its a bacterial infection... im going on antibiotics... ill see how it goes... and will continue to drink milk!!! HOORAH. hopefully its bacteria :thumbup:

SupRsmall
06-17-2007, 12:27 AM
Weight: 140
Workout: Quads+Biceps

Squats-65*8,95*8,115*4(Knee Wasn't Likingg...)
Leg Press-190*8
----------------------
Incline Bicep Curls- 15*8, 20*7, 20*5

Thoughts

SuprrrrrShort workout lol. Im starting to get back in the game.. but yeah suprrribg weightloss aswell. I actually felt lucky to still be in the 140s lol. Ive noticed a decrease in the bodyfat on my pecs in the last week as well as a decrease in the size of my quads :(.

Anyways, today i worked on going lower on my squats before I never noticed, but i wasn't going parellel, and i would definately like to. I think i was going about 75-80 degrees down before, worked on paralell today, thats why the numbers aint so good.

Anyways, feels good to be back at the gym. I want to get some pics up. People have finally started commenting on the difference in my body! HOOrahhh.. lol :thumbup: So yeah ill try to post pics before i get intense in "Phase Two: The post shoulder/lactose intolerance era". (shoulder still aint great tho :(.. owells.)

Bako Lifter
06-17-2007, 02:00 AM
Good to see ya back in there Smallz :p


hopefully it's bacteria

hahhahahahha, that's funny.

redFury
06-17-2007, 08:15 AM
great to see you back in action supR... put those pics up! I'm sure you're starting to see great results

SupRsmall
06-20-2007, 08:08 PM
Workout: Allover the place lol
Weight: 141.6

Tricep Extensions: 10*8, 12*8
Dips: -40*8, -30*8, BW*3, -20*6
Tricep Extensions: 12*4
------------------------------
ABS
------------------------------
Incline Bicep Curls: 15*8, 20*6, 20*5
------------------------------
Dumbell Press: 20*8, 25*8, 30*8
Bench Press: 45*8, 65*8, 85*5(Fail... holy ****tt)
------------------------------
SHOULDER REHAB


Thoughts

Positives... today, shoulder was feeling fanfreakentastic.. still not 100%, but the best its ever felt at the gym. My triceps have gotten stronger even tho i haven't been benching. Pretty soon ill be able to do a set of 8 BW dips! :)
Also, abs feelin supprrstrong today

Negitives... Bench press. failing on my 6th set of 85 was embarrasing as hell. I think ive lost some of the muscle in my chest, or maybe its my shoulders, because it sure aint the triceps. Owells, atleast im back in the game...
Also biceps dont seem to be improving, anyone got any ideas on what to do?

Bako Lifter
06-20-2007, 08:15 PM
You'll be back after a couple sessions. Keep working the tris. Try Kaz presses.

Oh ya btw....

I think it's time for some deadlifts ;).

SupRsmall
06-20-2007, 08:58 PM
I think it's time for some deadlifts ;).

lol, its intimidating, when no one else does them at my gym, and i have no idea where to do them :(

also did a search on KAZ Presses, couldn't find them on google? What are they

Bako Lifter
06-20-2007, 09:01 PM
Get on the Smith Machine. Grab the bar at about shoulder width (narrow grip), and lower it towards your neck. Keep the elbows tucked in and extend like a skull crusher.

So basically a GM Press mixed with a Skull Crusher on a Smith :D.

redFury
06-21-2007, 08:14 AM
Don't worry on failing man... sometimes its hard to keep your energy up.

SupRsmall
06-23-2007, 02:12 AM
2:00 pm. June 22nd (1 Meal eaten)
Weight: 137 (no clothes)
Height: 5'9 1/4

CRITICIZE AWAY!

SupRsmall
06-23-2007, 02:13 AM
..leggies

SupRsmall
06-23-2007, 02:17 AM
Workout: Back+Calves
Weight: 141.5

Ghetto TBar- 35*8, 70*8, 80*8, 85*8
Lat Pulldown- 60*8
One Arm Rows- 30*8
------------------------------
Shrugs- 40*10, 45*10
------------------------------
Calve Raises- 45*10, 70*10, 80*10



Was going to do legs, but knees didn't agree. Workout wasn't that great, my upper body is still quite sore from my workout 2 days ago. I feel like a noob lol.

Bako Lifter
06-23-2007, 02:49 AM
Photos! Woot woot! So you got your "befores" taken care of. Now go make some bitchin "afters" :thumbup:, haha.

Alright, I've had enough. Next back or leg workout, you're doing deadlifts. Now that you've seen the truth behind my deadlift experience, you have no excuses ;).

Give us an update on all of your injuries too bud.

SupRsmall
06-23-2007, 03:02 AM
good idea on the injuries ^^

Injury List - hopefully wont be a list for long

Knees - Mostly Left Knee, have had bad knees for a good 5 years, dont really know how it came about, doing low squats really aggrivate the knee situation ive found, so im not going to be able to do those i dont think.

Left Shoulder - Injured About 2 months ago, I think i injured it when benching ME 115 with little warm up. Its getting better, i can do bench press now (not full ROM) without aggrivating it, i have hopes that it will keep on getting better so i wont have to worry about it.

Left Elbow - Little bit of tendonitis i believe, hard to do skull crushers. Not really sure when this started, doesn't bug me too much only on tricep isolation excersises. It seems to be getting worse more than getting better.

Lower Back - OMG guess wat.. also left side. LOL. The left side of my body is fcked up haha. Ive had a bad lower back for about a year and a half. Not sure on the incident exactly that i injured it with, but i could hardly walk after injuring it before spring break last year. I think the back problems will be chronic, i think i have a slipped disc or somethin. Good posture and lifting techniques keep me away from the pain tho, hopefully i can keep that up.


Damn, the right side of me is in such good shape ;). I feel like an injury bug, so many problems lol. Hopefully they will get better (especially shoulder).

Bako Lifter
06-23-2007, 03:06 AM
Do you know Jed?

He has elbow pain too, he just got a sleeve for it or something and there's no more pain.

And maybe you can get a brace for the knee too? They are like $20 probably.

Dude, you are an injury bug, haha.

SupRsmall
06-23-2007, 03:29 AM
the elbow pain isn't serious enough right now for me to want to wear a brace, but if there are any solid knee braces out there, i definately would be interested.

This post from Chubrock was interesting, maybe a have a two in one injury?? BONUS lol.

"One thing that nobody has suggested is the possibility that it is your rotator cuff causing the problems. This would also explain why the scan of your elbow showed nothing. I had a very similar experience about a year ago. I had shooting pain in my elbow, both to be honest but the right moreso than the left. I had my dad take a look at it, and after diagnosing me, he determined that I had a partial tear in my rotator cuff which was causing the pain to shoot down into my elbow. What I had thought was pure elbow pain was actually a RC injury. I started doing a lot of RC work and finally the elbow doesn't bother me anymore."

Bako Lifter
06-23-2007, 03:35 AM
That would suck :eek:.

I guess you should start doing some RC work. And the elbow thing was $10 according to Jed... but whatever :)

SupRsmall
06-23-2007, 01:28 PM
That would suck :eek:.

I guess you should start doing some RC work. And the elbow thing was $10 according to Jed... but whatever :)

well no, because the RC is the part of my shoulder thats bugging me.
So i can get rid of 2 if my shoulder heals (if this is what i have)

but yeah, i dunno id feel like a tool with all these braces going into the gym ontop of my shoulder problems lol, so yeah id only want to do one atm, and the knee thing is definately more serious, its stopping me from squatting, i searched the forums wasn't really finding anything about a knee brace tho.

redFury
06-23-2007, 05:37 PM
take care of yourself man! That list of injuries sounds like a bad one.

SupRsmall
06-25-2007, 06:13 PM
Thanks Redfury! yeah it aint pleasant.. lol


Workout: Chest+Shoulders+Triceps
Weight:139.5


Bench Press- 45*8, 65*8, 85*8, 95*8 PR (+2r), 105*6 PR (+4R!!!)
Incline Dumbell Press- 22.5*8, 27.5*8, 30*8
--------------------------
Dips- BW*5 PR (+2R), BW*5, BW*3
Tricep Extensions- 12.5*4 (NO 10s???)
--------------------------
Shoulder Press- 15*8, 17.5*8, 20*7
Lateral Raises- 7.5*8 (NO 10s???)



Thoughts

Great workout.. finally. turns out last weeks terrible benching was a result of me being terribly fatigued after dumbell press, because my bench has never been this strong. The strength in my triceps has really improved. Got PRs all over the place today. I tried the Kaz presses Bako, but forgot how to do them correctly haaha, will try them next triceps day. Anyways, i think my weakness is my shoulders, im going to start hitting them harder.

weight was low today, because i only ate a small meal for breakfast, but i still had a ton of energy for the workout

pulse
06-25-2007, 09:09 PM
dont worry about the weight us lighter guys can gain that right back pretty easily. nice pr's today. you gots a new reader!

redFury
06-26-2007, 09:37 AM
Nice work on the bench press man... and especially on those dips!!

dblockspky
06-26-2007, 12:09 PM
Good job on the PRs man. Keep up the hard work.

deeder
06-26-2007, 12:24 PM
Nice workout man! A PR by 4 reps is awesome. Keep it coming!

Bako Lifter
06-26-2007, 03:46 PM
:clap:

SupRsmall
06-26-2007, 05:07 PM
Pulse- What?? for me losin weight is easy, gaining takes a while tho hahah. I can lose 5-8 pounds sooo fast!

RedFury- Thanks, Im Finally doin BW Dips!!

Dblockspky- Graciass!

Deeder- Yeah haven't been benching hard for a while, so thats probably the reason why, but still.....

Bako- :clap: Indeed.

SupRsmall
06-26-2007, 05:14 PM
Workout: Legs (WBB 1.1 Variation 65-75% - 1 minute breaks)
Weight: 140



Squats- 95*8, 95*8, 95*8, 95*8, 115*8, 115*8
Lunges- 15*15, 15*15, 15*15, 15*15, 15*15, 15*15
Calf Raises- 55*15, 55*15, 55*15, 65*15, 65*15, 65*15
--------
Deadlifts- 45*8 :moon:



Thoughts

This WBB 1.1 routine is harder than i thought, especially on the lunges. I was drippin with sweat after 6 sets of those with 1 minute breaks. My legs were shaking when i finished. Deadlifts were insane really hit the high weights today lol. Woulda done more done more weight/sets but my hamstrings were already shot from lunges, will try them more seriously in a couple days :nod:

pulse
06-26-2007, 07:47 PM
How did you find enough weight in the gym for those deads?! I kid. Haha

Dont worry tho im sure your legs will feel great when you wake up tomorrow! ;)

Bako Lifter
06-26-2007, 09:00 PM
Deadlifts- 45*8

:eek:

Don't hurt yourselft ;). Good workout Smallz. You gonna be doing 1.1 from now on?

SupRsmall
06-26-2007, 09:25 PM
Pulse- lol it was definately a challenge, oh and btw i dont need sleep to feel it after that workout, my hammys are already actin up ahhaha.

Bako- Hey, hey, hey... atleast im doin them now right? :nod:. Uhh i think im going to change up 1.1 a bit im going to with 1.1 for a week with the percentage i should be using, and then next week i will sorta a max effort week, high weight, less volume but still with the same routine. So ill basically just change up the intensity every week. I wouldn't be able to go so long without maxing out haha... so yeah Ill see how that goes.

SupRsmall
06-29-2007, 04:04 PM
Workout: Upper Body (WBB 1.1 - 65-75%)
Weight: 141.5

One Arm Rows- 25*8, 30*8, 30*8, 30*8, 35*8, 35*8
Chinups- 6*6*2-3 + 2-3 Negatives
------------------
Scaption- 7.5*8, 10*8, 7.5*8, 7.5*8, 7.5*8, 7.5*8
------------------
Dumbell Flyes- 7.5*8, 12.5*8, 15*8, 15*8, 17.5*8, 17.5*8
------------------
Lying Leg Raises- BW*8, BW*8, BW*6


Thoughts

Wooot, weights goin back uppp. That workout wasn't as tough as the leg workout I had 3 days ago (which im still sore from), but was still good, especially the chins, and scaption.

Should I be feeling my lats when i do one arm rows? It seems like whenever i do them, all i feel is my upper back?

Natetaco
06-29-2007, 04:22 PM
sounds about right about the rows, i never feel them in lats, and the only area i get DOMS is the upper back. vertical pulling hits the lats better.

Bako Lifter
06-29-2007, 04:42 PM
Meh, I like your old workouts better :p.

Start hittin some new PRs Smallz!!!

Lol, jk. Keep doin what ur doin.

McVein
06-29-2007, 04:45 PM
I find that bb rows hit my lats a lot better than db's, maybe give them a bash. But as nate said, vertical pulling will hit them lats right up.

SupRsmall
07-02-2007, 11:09 PM
Natetaco- Strange actually, After I got rest, I had a ton of DOMS in the lats. I dont think ive ever got DOMS in the lats, strange it would be on the day i complained about the one arm rows, but maybe the chins were the ones that attacked them? Ive never worked that hard on chins before.

Bako- hehe, dont you worry ill try to hit some PR's tomorrow. ME UPPER!

McVein- Hmm, I will try the wise grip next time i do ghetto T Bars

SupRsmall
07-02-2007, 11:16 PM
Workout: Legs
Weight: 141.5 OR 142.5 (cant remember?)

Squats- 45*8, 95*8, 95*8, 115*8, 95*8
----------
Lying Leg Curls- 40*8, 60*8, 70*6, 60*8
----------
Calf Raises- 45*20, 70*20, 70*20, 80*20

Walk Outs- 3 Sets* 5 Walkouts

Thoughts

Today was a last minute workout and thats why i didn't do much a workout (sorry bako, no deads!). I really just focused on my squat form, and found out a crucial error i was making in my squats. I wasn't leaning forward enough, and that made it very difficult to go low. And after watching a couple on sensei's videos i also worked on moving back with the hips rather than with the knees. These two things really helped me, and really worked a different part of my quad as I was going much lower today.

And those Walk outs were intense, ive never done them before. Afterwards my abs were popping out very nicely! :newbie:

pulse
07-03-2007, 12:20 AM
Getting the squatting form down is a hard process. I find something I can improve on everytime! Its good your figuring out your mistakes too. Oh and here Ill make a to do list for you.

To Do: Deadlift :)

Bako Lifter
07-03-2007, 08:28 AM
Bako-[/B] hehe, dont you worry ill try to hit some PR's tomorrow. ME UPPER!

:whazzup:

Nice ME lower workout Smallz, let's get some PRs in here though!

redFury
07-03-2007, 09:46 AM
Great stuff suprsmall, looks like its really coming along for ya!

SupRsmall
07-03-2007, 06:55 PM
Pulse- Yeah me too, Im always trying different things on in my squat trying to make it better. Last workout was a huge one for correcting!

BTW, i am doing deadlifts look at that 45 on my sig! :cool: But yeah ill try to hit some new PR's sometime soon lol.

Bako hey hey.. that wasn't ME lower!

RedFury Yeah, i think im getting the hang of this workout scene. Time to compete with the big boys

SupRsmall
07-03-2007, 07:15 PM
Workout: ME UPPER
Weight: 142.5

Bench- 45*8, 85*8, 95*8, 105*5, 115*1, 95*5 ...:(
--------
Dumbell Curls- 15*8, 20*8, 22.5*7 PR (+2r), 25*3 PR (+2.5)
--------
Dumbell Shoulder Press- 12.5*8, 15*8, 17.5*8, 20*8 PR (+1r)
--------
Dips- BW*4, BW*3, BW*2
--------
Striaght Arm Pulldowns- 4p*10, 5p*10, 6p*10, 6p*3 (had to leave..)

Thoughts

DAMNNNN, I was supperpumped for todays ME Upper day, but my bench failed me. It coulda been because a) I got under 5 hours sleep the night before, felt kinda tired at the gym b) Was feeling too cocky, so wasn't in the right mental state c) I didn't take long enough breaks between sets, in the last three, my arms were pumped with lactic acid.

On the bright side, Those chins really boosted the strength in my biceps got some nice PR's today!

Bako Lifter
07-03-2007, 07:31 PM
WOOT!

Curl PRs ftw!

pulse
07-04-2007, 01:31 AM
Workin on them guns! Looks like you werent feeling the bench today either huh. :/

EDIT: I got 125 just 10 more and I winnnn :p
(Dont take it wrong im just trying to push you to get more)

SupRsmall
07-05-2007, 09:46 PM
Bako- YAAA CURLS.. mine are pretty pinnard compared to everyone elses even some fellow weak gym goers.

Pulse- 125!!! thats huge man. im VERY jealous lol, hopefully my pecs are listening so they can kick some 125 ass next time at the gym!!

Bako Lifter
07-05-2007, 09:51 PM
I gave this to Pulse... but he can't have an unfair advantage in this :p. Try to do everything it says in this article and you will bench 135 your next bench session. Well... maybe not, it takes some getting used to and it's a lot of stuff at once, but if you get that form down, you can get 135.

Your setup is crucial to bench monstrous poundage’s

Most people pay little attention to their setup when they bench press. They simply flop down on the bench and don’t think about where to place their feet or the position of their lower and upper back. Just by correcting your setup you can instantly add 25 –50lb!

The first thing you need to do is setup with your feet in a wide position with the foot tucked behind the knee. This allows you to drive harder against the floor as well as creating a solid base to help with those heavier weights.

Next, you want to arch your lower back as much as possible. At first this may be uncomfortable and many of you will struggle, so you will need to work on this. My suggestion is to place PVC pipe under your lower back. As your arch increases, add a towel to the PVC pipe to increase the height. The bigger your arch, the shorter the distance the bar has to travel, and the more weight you are going to lift!

The last area that you need to focus on is getting your upper back in the right position. If you want to bench big then you need to make sure that you are setup right. Place your upper trapezius on the bench and squeeze your shoulder blades together as much as you can.

Once you put all of this together expect to see some huge improvements in your bench press numbers instantly.

-----------------------------------------------------------------------------------------

How does this work?

1) When your feet are tucked back behind your knees, it makes it really easy to push off hard. It makes it a lot easier to get it off of your chest at the bottom of the lift.

2) When your feet are wide, it creates a solid base to stabalize the weight. Also, when you push off, your butt will not come off the bench.

3) If you get an awesome arch in your back, it makes your chest raise up a few inches. This means a much shorter range of motion. (it might also fix that shoulder problem you have since you wont have to go down as far).

4) If you pinch your shoulders together, the ROM gets shorter. Try holding your arms out in front of you as if you were about to take the lift off. Now, pinch your shoulders back as much as you can. What happened? Your arms appeared to get 3-5 inches shorter.

SupRsmall
07-06-2007, 01:05 AM
Workout: DEADLIFTS+ abs..
Weight: 143.5

Deadlifts- 45*8, 45*8, 65*8, 75*8 PR (+30 GEE WILIKERS BATMAN!!!)
--------------------------
Side Planks - 3*30 sec.
Walkouts - 3*5


Thoughts

Sooooooo.. hit some massive PRs today, 30 pounds in one day who wudda thunk it huh??? With these kinda PR's ill be able to deadlift bako in no time (not sayin too much) :p! But seriously, deadlifts were actually pretty fun, i feel absolutely nuts for saying a leg excersize was fun, but its true!! The first two sets i wasn't doing things right, i was moving my arms around too much but i found my niche after that. The arms are pretty much supposed to stay still right?

Anyways, abs were suppperintense, the 6'r is firing heavy against the flab i got on my belly.

SupRsmall
07-06-2007, 01:12 AM
wow bako those are actually some great tips.

i noticed in your vids. that you bench alot different than I do and now i kno why. ill be able to catch pulsee with easeee! ;)

WATCH OUTT.

PS- Im starting to load up on creatine. 5 days and ill be pumpeddddd (thats close to my bench day!?)

Bako Lifter
07-06-2007, 09:56 AM
SupRsmall is gettin crazy up in this mess!!! :p

pulse
07-06-2007, 12:29 PM
We created a monster! Im getting a little nervous :)

Nice dead! You can get way more than that tho.

BCorn
07-06-2007, 12:48 PM
will be interesting to watch your numbers soar! I am not much bigger than you at 155 lbs.

Bako Lifter
07-06-2007, 01:24 PM
Hey pee wee, I just noticed your signature. Hurry up and get that deadlift in the triple digits because that |Deadlift - 45 looks freakin hilarious :p.

SupRsmall
07-06-2007, 08:21 PM
Bako - hey hey, have u checked out my sig recently. 75, now thats intimidating! :nod:

Pulse - ahha, yeah.. i hope i can pull more! I was just looking at your sig after i read that to see how much u were pulling and by accident was looking at the "first goals" part. I saw the 270 Dead, 135 Bench, and 205 Squat and thot those were your liftss so i was :eek: :eek: :eek: :eek: :eek: :eek: :eek:'in lol. Nice to see you haven't blown me out of the water yet ! :D

BCorn- Ya, my lifts have a way to go tho.

SupRsmall
07-06-2007, 08:38 PM
Workout: Upper Body
Weight: 143.5

Incline Dumbell Press- 20*8, 25*8, 30*8, 35*8 PR +5, 35*8
---------------
Tricep Pushdowns- 5p*8, 5p*8, 4p*8
Kaz Presses- 45*8, 65*8
---------------
Scaption (1 Minute Breaks) - 7.5*8, 10*8, 10*8, 10*8
---------------
Chinups- BW*7 PR +3r, BW*6, BW*4, BW*3+3 Neg.
---------------
Assisted Wide Grip Pullups- -70*8, -55*8


Leg Raises- BW*8, BW*8, BW*5

Thoughts

GOOD STUFF. Those Chins+Curls really have helped my biceps. Stepped up to the chinup bar today, and the first couple were quite easy, before it was a bit of a grind up to the top.

Anyways, i found wide grip pullups were hard on my shoulders... dont know if im going to continue to do them :(

Bako Lifter
07-06-2007, 08:51 PM
Are those Kaz Presses I see in there? Nice.
Don't do anything wide grip.
Are you following WBB 1.1 to the number or just kind of?
I think you need to throw in some more compounds pee wee.
Past few workouts have been mostly isolation....
Get to it. :ninja:

SupRsmall
07-07-2007, 12:14 AM
Ya im just kind of following WBB 1.1, im not following the intensity+breaks or excersizes that i'm too lazy to learn (2 or 4 excersises).

So are wide grip excersises bad?

And yeah, The only compund movements i really know of are Bench, Deadlifts, and Squats, what else is there?

Bako Lifter
07-07-2007, 12:26 AM
So are wide grip excersises bad?
Pretty much.


And yeah, The only compund movements i really know of are Bench, Deadlifts, and Squats, what else is there?
Barbell rows, T-bar rows, close grip bench, incline bench, decline bench, squat, front squat, zerchers, deadlifts, RDLs, SLDLs, military press, push press... plus some more that I can't think of.

Like on your last workout, instead of those pull-ups you could've done barbell rows. What are you planning for your next workout?

SupRsmall
07-07-2007, 12:33 AM
I would have been doing

Squat
Lunges (Depending on my knees)
Good Mornings (Depending If I want to take the time before to learn them)
Calve Raises
Planks
Some Kind Of Crunches


And yeah Barbell rows would be much better for my shoulders probably.

Bako Lifter
07-07-2007, 12:36 AM
Oh, well thanks for putting up a work out that I can't make any corrections to :p.

Those good mornings are tough, but you should definately learn them. Just make sure to put the bar low on your back. Watch some of HeavyBombers videos... I don't know where they are though...

Edit: there's a thread titled good mornings a few slots below your journal. Check it out if you're not already.

redFury
07-07-2007, 09:12 AM
nice work man... you are putting on some mass!!

pulse
07-07-2007, 12:35 PM
Nice workout! Ouchhhh wide grip pullups :(. My shoulders hurt even hearing such nonsense.

SupRsmall
07-09-2007, 07:04 PM
Bako - lol, yeah legs are the biggest compund days for me. upper body i do a ton of isolation.

Redfury- Thanks! :strong:

Pulse- I AGREE. no more WGPU for me!!

SupRsmall
07-09-2007, 07:11 PM
Workout: Legs
Weight: 143

PARALLEL Squat- 45*8, 95*8, 95*8, 115*7, 95*8
--------
Good Mornings- 45*8, 65*8, 85*2 (Didn't feel right), 75*2 (Still didn't feel right)
--------
Calve Raises- 45*20, 70*20, 70*20, 80*20, 85*20 PR+5

Crunches- BW*20, 7.5*20


Thoughts

Fantastiiccc squat workout. I have never felt as good squatting. Everything was smooth, and (seemed) like perfect form. On top of it all I was squatting parallel! Something I have only done really once or twice before. I really felt the pull in my upper quad, something that i never felt before. They felt great. Also im going to restart my PR's on squat from now on, because before I wasn't doing the full thing. So my 155 is going back down to 115 on my sig.

Anyways good mornings were kind of wierd didn't really feel the burn on them at all, ill read up some more for next time to see what i was doing wrong.

Bako Lifter
07-09-2007, 07:14 PM
Since when are you 17?

Nice squattin. And don't give up on the GMs. Did you have it in a low bar position on your back? Did you stick your butt baaaaaack? Look up the whole time? It took me a while too, so keep trying.

SupRsmall
07-09-2007, 08:10 PM
Since when are you 17?

Nice squattin. And don't give up on the GMs. Did you have it in a low bar position on your back? Did you stick your butt baaaaaack? Look up the whole time? It took me a while too, so keep trying.

Umm i turned 17 about a week ago :hump:

but yeah I had pretty high bar position on my back, I think that was the problem. Ill give it a go again next week.

Bako Lifter
07-09-2007, 08:13 PM
:birthday: :birthday: :birthday:

Ya, a low position will make it easier not falling forward.

pulse
07-09-2007, 08:47 PM
:birthday:

UH ohhhh reset that squat number? Go me!

But seriously its much better that you are making sure to go parallel. It helps in the long run. I did the same but just caught myself earlier ;)

SupRsmall
07-09-2007, 08:55 PM
:birthday:

UH ohhhh reset that squat number? Go me!

But seriously its much better that you are making sure to go parallel. It helps in the long run. I did the same but just caught myself earlier ;)

yeah i really feel it much better in the upper thigh, i couldn't do them before because i never leaned my upper body far enough (to keep balance) instead id move forward with my knees (which made me have bad knee pain) which was the reason i didn't want to go parallel in the first place. But yeah its all good now.

Its REALLY depressing looking at my sig tho LOL 115/115/75 AHAHA.

SupRsmall
07-10-2007, 04:19 PM
Workout: Upper Body
Weight: 143

Bench Press- 45*8, 85*8, 95*8, 105*2, 115*2 PR+1r, 125*1 PR+10, 105*8 PR+2r
--------------
Dips- BW*6 PR+1r, BW*4, BW*3
--------------
Bicep Curls- 17.5*8, 20*8, 22.5*6, 22.5*5
--------------
Dumbell Shoulder Press- 12.5*8, 17.5*8, 22.5*8 PR+2.5, 22.5*6
--------------
Straight Arm Pulldown- 4p*8, 5p*8, 6p*8, 7p*6 PR+1p

ABS-CRUNCHES

Thoughts

Well thats the most Pr's ever in one day lol. Im very very impressed with my bench 8 reps of 105!!! and ofcourse setting a new max :). Next week 135. I dont know if it was bakos tips of foot placement and pulses inspired new grip that added all the PRs to the bench... but whatevvvsss im pleased! WBB 1.1 ROCKSSS.

Straight arm pulldown and shoulder press aren't really a big deal tho, its just that i never tried going any higher lol. Altho I feel like my shoulders have gotten a bit stronger. Anywayssssss................ WBB 1.1!!@#$!RSDF

Bako Lifter
07-10-2007, 04:23 PM
woot!!!!

SupRsmall
07-10-2007, 06:39 PM
Thanks Bako!


Anyways, So yeah. I got offered a construction job today. Which im going to take... 15 dollars an hour. Cant pass that up! Anyways, so im wondering how this is going to affect my training. For one i might not be able to get the water+food i need while working and also i dont know how tired I will be to workout.

Bako Lifter
07-10-2007, 07:42 PM
I like how somebody just offers you a job when I've been sending in dozens of applications with no luck.

pulse
07-10-2007, 09:39 PM
Nice workout buddy caught back up to me again. I wont be maxing again til the end of the month with any of my lifts tho so you might have a chance to get ahead! :]

redFury
07-10-2007, 11:04 PM
Awesome PR man!! Very impressive jump! Looking forward to seeing you hit 135 soon!

SupRsmall
07-10-2007, 11:09 PM
I like how somebody just offers you a job when I've been sending in dozens of applications with no luck.

hahaha, oh i sent about 25 in the last couple weeks... figures the one that lands me the job he doesn't even ask for my resume, or doesn't need an interview. How easy is that lol?

keep tryin bako!


Pulse- Oh your just givin yourself excuses! ;)

RedFury- Yeah, I cant wait. I almost tried it today out of cockyness, but i knew if i couldn't do 2 reps of 125 ... 135 would be a stretch.

SupRsmall
07-11-2007, 04:05 PM
Construction job today... holy shiatt!

i think every muscle in my body is aching right now. It all makes sense to me now why the pay is soo damn good lol. 2 more days before the weekend!!! lol..

but yeah i did a ton of deadlifts (at the job) today. Im really glad i started deadlifting before this job they are really handy. I think on the weekends (if im not shot) im going to be training DL, and the muscles involved in the DL alot, aswell as bench, dont wanna lose what i got when im so close!

Alsoo.. drank about 3Litres of water while working. Didn't piss anyof it out... i was sweatin like a dogggggggg.

Bako Lifter
07-11-2007, 04:10 PM
So you're only gonna be working out on weekends?

McVein
07-11-2007, 04:12 PM
Who farted?

pulse
07-11-2007, 10:39 PM
So are you not going to be working out except on the weeked or something. Dont tell me im going to have to find someone else to compete against! Cause me vs bako? Yeahhhhh not happening hahahaha.

Bako Lifter
07-12-2007, 01:32 AM
Who farted?

Sorry :redface:.

redFury
07-12-2007, 09:00 AM
So you're only gonna be working out on weekends?

He's likely going to be working out everyday... haha. I've had jobs like that before :).

SupRsmall
07-12-2007, 04:09 PM
So you're only gonna be working out on weekends?

Yeah like redfury said, its a workout alone doing this job. Im actually gunna try to get a really good workout of it every day, amek sure i do some curls, deadlifts.. cant really work the triceps, or chest too much but shoulders easily can be worked. They'll probably get the strongest along with my back of all the muscles.

McVein- YOU SMELT IT U DEALT IT#!@#!#$

Pulse- Oh nonono, im still gunna compete, ill be READY by the time u do ur Max Bench in a month... :rolleyes: Ill probably try doing a max bench day this weekend

RedFury- Yeah, I love the hours!! And the feeling when u get home and you feel like a man... crippled but still a MAN!!

TheLion
07-12-2007, 05:19 PM
a tough construction job is probably the best job for you. if its anything like what i think, they will push you to death, and you will have no choice but to get stronger. do yourself a favor, STICK WITH THAT JOB!!! do it for as long as you can. you WILL get much stronger. and you will learn to eat a whole whole lot anytime you can, bc you will be exhausted!!! dont ever complain about being small, or feel bad about it. you have a bright future ahead for getting started as young as you are. keep at it bro. dont let anyone punk you down

Bako Lifter
07-15-2007, 05:53 PM
Go to the gym. NOW!

There are plenty of things you can do with an effed up shoulder. :nod:.

pulse
07-15-2007, 06:13 PM
Work on those wheels!

SupRsmall
07-15-2007, 07:26 PM
a tough construction job is probably the best job for you. if its anything like what i think, they will push you to death, and you will have no choice but to get stronger. do yourself a favor, STICK WITH THAT JOB!!! do it for as long as you can. you WILL get much stronger. and you will learn to eat a whole whole lot anytime you can, bc you will be exhausted!!! dont ever complain about being small, or feel bad about it. you have a bright future ahead for getting started as young as you are. keep at it bro. dont let anyone punk you down

Yeah im going to be doing it all summer hopefully. But yeah ive found my appetite is acutlaly relitively small when i do construction for 8 hours. I have a bowl of cereal in the morning... Eat about 3 Smallish Sanwiches, Bannana, and a granola bar while im working. Doesn't seeem BIG to me for the amount of energy im putting forth. I think i need to up the cals, but not enough food is at my house!! :burger:

Im hoping my body gets sizeably stronger, and maybe get a nice tan while im doin it! hahahaha..

Thanks for stoppin by!

SupRsmall
07-15-2007, 07:29 PM
Bako - DAYMMNN, i rly wanna go but the rents' wont give me a ride up and dont wanna be out too late. I wish I could drive (I failed my road test twice :mad: over bull**** things too. Anyways ill try to make it up today, Im really not in the mood to take the bus up, but I might convince myself after dinner. If not ill TRY my best to go tomorrow. If im dog tired, my body wont let me lol.

I really need to work my chest tho, A buddy of mine doing a similar job as me lost about 20 pounds on his bench because he didn't go to the gym for two weeks because of the job. So yeah i really dont wanna lose what i got because i dont use my chest at all at this job so it could go down the drain quickly! :(

Pulse - Your making me jealous, been doing a couple bodyweight squats around the house!!!!! lol. I just love my new form. Its so sexy.

SupRsmall
07-15-2007, 10:43 PM
Well I Made It....

Workout: Bench Training, Squat
Weight: 145 (see thoughts)

Bench Press- 45*8, 85*8, 95*8, 105*4, 115*4 PR+2r, 105*8
-----
Shoulder Press- 15*8, 20*8, 22.5*8, 25*7 PR+2.5
-----
Dips- BW*5, BW*5, BW*6 (took a long break before the last one because i forgot i needed to do one more set lol)
----
Squats- 45*8, 95*8, 95*8


Thoughts

About the Weight- The scale was messed up. first time i stepped on i was 146 fluctuating all over the place a little bit. then I stepped off because i didn't belive it and read the note above the scale thats been there for a while. Says you must put your heels on the middle of the scale. So i went back on and did that... and it said basically i weighed quite a bit more than 150 lol... so yeah i knew that was bull****. So I stepped back on like i usually did again and it listed me somewhere in the 144-146 range.. it fluctuated a bit. So Ill give it 145, but still a bit iffy about it.

Anyways. Glad to see my bench hasn't dropped a pound since Ive been away from it. Infact, it was stronger. I wanted to try for 2 or 3 reps on 125 but I didnt have a spotter. Im a hypocrite lol (pulse). Anyways, bench was better because my chest got stronger, maybe my shoulders too. My triceps were right where i left them, in that 5 to 6 rep range. And my shoulders felt a bit stronger.

Squats- Squats felt pretty ****ty compared to last time. It felt like 95 was hard!!! :( After the first 95 set i started feeling really tired yawning and junk, decided in finish up the last set (and last set of dips i forgot to do) and get outta thereeee.

So yeah not a bad day at the gym!

Bako Lifter
07-15-2007, 11:45 PM
Bench Press- 45*8, 85*8, 95*8, 105*4, 115*4 PR+2r, 105*8
That's awesome. You're lucky you have me and Pulsy because honestly, this never would have happened had we not told you to get your butt to the gym :p.

Dips- BW*5, BW*5, BW*6 (took a long break before the last one because i forgot i needed to do one more set lol)
Start adding 5 lbs to these. Even if it means only getting around 4 reps.

About the Weight- The scale was messed up. first time i stepped on i was 146 fluctuating all over the place a little bit.
This is why I love the electronic scales. Even if the weight is off a little bit, it doesn't lie about your gains. One of the gym's I go to got one a little while ago so that's the only one I use now. Bad thing is, it's at the gym I go to about 20% of the time... it's really far away.

So yeah not a bad day at the gym!
I like the lift selection you made. Got in all of the things that aren't getting worked at the job :D. And how'd you manage shoulder presses with the injury? Or is it not really that bad?

SupRsmall
07-16-2007, 12:11 AM
That's awesome. You're lucky you have me and Pulsy because honestly, this never would have happened had we not told you to get your butt to the gym :p.

Start adding 5 lbs to these. Even if it means only getting around 4 reps.

This is why I love the electronic scales. Even if the weight is off a little bit, it doesn't lie about your gains. One of the gym's I go to got one a little while ago so that's the only one I use now. Bad thing is, it's at the gym I go to about 20% of the time... it's really far away.

I like the lift selection you made. Got in all of the things that aren't getting worked at the job :D. And how'd you manage shoulder presses with the injury? Or is it not really that bad?

-oh yeah forsure, i probably would went atleast 2 weeks without benching if it wasn't for you guys. And if it wasn't for this site. I dont think id workout all summer lol. Gotta beat pulsy to 135!!! Im going to do another workout similar to this midweek sometime -incline db press, kaz presses, and skaption + some quad work, and then go for the big 135 PR that weekend!! CANT WAIT! :D

-Dips.. you're the boss. 5 pounds it is!

-Scale...yeah it sucks owell i got my 30 year old really lame scale at my house that i can still use which is somewhat accurate. I dont really care aobut weight anymore. Well i do, but not NEARLY as much as before when i was 124, but when i hit 140 I basically put the diet on cruisecontrol and coasted from there ahha. Gaining weight is still nice tho.

-routine, yeah i like it too, that way the whole body progresses. Need to throw some calf raises and ab work into the next one tho.

redFury
07-16-2007, 08:28 AM
Keep up the strong work man! Dips and benching are great stuff :)

pulse
07-16-2007, 02:23 PM
Uh oh looks like we are at the same place on bench nowwww. Your gonna beat me to 135 tho. I have some really bad news Im putting it up on my journal in a sec. :(


edit: nvm i put up 135 :p

clvmike19
07-16-2007, 07:07 PM
Good working lifting hard man...

SupRsmall
07-19-2007, 09:40 PM
Uh oh looks like we are at the same place on bench nowwww. Your gonna beat me to 135 tho. I have some really bad news Im putting it up on my journal in a sec. :(


edit: nvm i put up 135 :p

how dareth you edit!!!!!

Redfury - GOTTA STICK WIT DA COMPOUNDS!!! YEAA
CLVMIKE - Thanksssss buddddyy

SupRsmall
07-21-2007, 03:23 PM
Workout: Whatever i wanna do aightttt
Weight: 143.5

Bench Press- 45*8, 95*8, 105*4, 115*2, 125*1, 135*0, 115*2
----------------
Dips- BW*7 PR+1r, +5*4 PR+5, +10*3 PR+10
----------------
Curls- 17.5*8, 20*8, 22.5*6
Chins- BW*1, +5*4 PR+5
----------------
Deadlifts- 45*8, 65*8, 85*6 PR+10, 95*4 PR+20

Thoughts

Damn... 135.. I knew i wasn't going to get it when i was trying 115, the two reps were pretty hard, i could have done more but i didn't want to tire myself out. Dips were exxcellent Prs on every set!! hahaha. My biceps actually felt weaker today then they did before my job, probably meaning im not getting ample nutrition (which im not) i really gotta start to eat more. And for deadlifts damnn.. i dont feel them at all in my legs, its all in my back. I guess that just shows how far back my back muscles are lol. Owell they will get stronger, i think my middle back has.

Not bad, But not great

Bako Lifter
07-21-2007, 03:36 PM
Nice dips brotha, don't worry about the 135. You'll get it sooner or later.
Are you pulling sumo or conventional?

SupRsmall
07-21-2007, 04:32 PM
Nice dips brotha, don't worry about the 135. You'll get it sooner or later.
Are you pulling sumo or conventional?

Conventional! Legs a little over a shoulder lengths apart arms right beside. then i dont let my arms move let my body do the rest of the work. :thumbup:

Bako Lifter
07-21-2007, 04:37 PM
Oh, alright. I didn't think you were cool enough to pull sumo anyways :p.
Just keep drilling form and watch lots of videos on here and on youtube.

SupRsmall
07-21-2007, 04:51 PM
Oh, alright. I didn't think you were cool enough to pull sumo anyways :p.


OH NOESS U DIDNTT!! :indian:

McVein
07-21-2007, 04:59 PM
Sumo is the only way i can pull, its because im naturally cool.

Bako Lifter
07-21-2007, 05:05 PM
Sumo is the only way i can pull, its because im naturally cool.

See, this I can understand. McVein is, in fact, cool. Therefor he pulls sumo.

pulse
07-21-2007, 11:26 PM
Ohnoessss no 135? :( You can get it man i have confidence in ya! GJ on the dips tho

redFury
07-22-2007, 10:34 PM
Hey... 135 for next time man. You got the weight... no worries. Nice PRs on dips too!

SupRsmall
07-23-2007, 08:53 PM
Yeah i hope so. I gotta just eat. Didn't have a good weekend tho. The booze wouldn't stay down... now my weight is back to 137 as of right now :cry: (pulse and redfury)

Thats probably gunna set back on my lifts


Anyways yeah. Its hard to believe that when i started i couldn't even do 1 dip!!! hahah. i was doing 50 pounds off or soemthing like that. My triceps have really come around.

pulse
07-23-2007, 10:36 PM
137? :(

It might not set you back - I mean cmon look at redfury!

SupRsmall
07-28-2007, 03:23 AM
Workout: Upper Body
Weight: 143

Bench Press- 45*8, 95*8, 105*4, 115*5 PR+1r, 115*4, 105*6
-------------------
Dumbell Bicep Curls- 20*8, 25*6 PR+3r
Barbell Bicep Curls- 40*8, 45*8, 50*5
Pullups- BW*1
-------------------
Dips- BW*3, +5*4, +5*4
Kaz Presses- 65*8
-------------------
Dumbell Shoulder Press- 15*8, 20*8, 25*8 PR+1r, 27.5*6 PR+2.5

-------------------

Well the weight is finally back up there. I feel alot stronger in my shoulders, and biceps to a lesser part since last time, however chest and tri's are pretty much at a standstill. From now on im going to be going to the gym ATLEAST twice a week no questionsss about it. So ill be able to bump that bench off its plateau!

pulse
07-28-2007, 12:48 PM
Woot 115x5! You need to workout those little legs now!

SupRsmall
07-28-2007, 01:42 PM
Woot 115x5! You need to workout those little legs now!

Bahhh, my knees are not feeling the greatest right now. I think they are swollen but dont know how i did it. It coulda been all the work i did on my knees at my job this week *no jokes* lol. But yeah once they are healed up DL And Squat timeee!!!!

I passed my drivers test to thats why ill be able to go to the gym alot more often now!

Bako Lifter
07-28-2007, 02:01 PM
Hahaha, I LOLed at the knees thing.

Good PRs everywhere SupR. You keeping your knuckles up on the Kazs?

redFury
07-28-2007, 04:20 PM
Great session big supa! Your bench should definitely be up to 1pps soon!

SupRsmall
07-30-2007, 10:25 PM
Bako- knees--Ya i get it alot at work hahahahaha. And anyways about the kaz presses i didn't but i will next time. I tried doing them that way today (not working out) and they felt alot better on my triceps. Thanksss for the tipppz!

Redfuryyy- BigSUPA i like that one ;). Yeah the pps will come painfully slowww... lol

SupRsmall
07-30-2007, 10:33 PM
Workout: UpperBod. BEACHWORKOUT
Weight: 143

Incline DB Press- 25*8, 30*8, 35*8, 40*5 PR+5
----------------------
One Arm Rows-30*8, 35*8(Burnout After Chins)
----------------------
Chin/Pull=ups - PU.BW*4, CU.BW*7, CU.BW*5, PU.BW*2
----------------------
Scaption- 10*8, 12.5*8, 12.5*8, 12.5*8 PR+2.5


Concerns.Thoughts.Other Concerns


...My knees are still swollen! :( i really wanna be able to squat again, and deadlift ofcourse so i can get outta that sub 100 barrier hahaa. Could be a while tho. Anyways............. Decent workout. One thing i learnt today is that chinups might be my least favorite excersise. Because they are sooooooooooo gruellling, and also tiring :zipit:

Anyways, hopefully my knees heal and i can do a leg day asaaaappp they are feelin skinnnnnnnnnnay.

pulse
07-30-2007, 10:53 PM
Nice workout. I dont have a problem with chins but they are way too easy so I do pullups. They are much harder but I dont mind pushing myself (nor should you!). The only thing I hate is I find myself starting to swing around lol. wtfff

SupRsmall
07-30-2007, 11:00 PM
PROGRESS REPORT!

Well i joined this site in the middle of april and now its the end of july so that is 3 1/2 months of lifting. But i did take a break from basically all upper body movements from may 20th to about june 15th so thats basically a month of no upper body workouts, but still the occaisonal leg workout. So I figure ive had about 3 months of lifting to be fair.

So anyways heres what ive accomplished.

Weight: 131--->143 +12lbs
BodyFat: Not measured ---> Also not measured lol. But id say ive lost since i started. (mainly because of my job) Nothing sizeable tho.
Height: 5'8--->5'9 +'1

Bench Press: 85--->125 +40lbs
Squat: Hadnt done (First Squat May 2nd) 95--->115lbs +20lbs
Deadlift: Hadnt done ---> 95! lol

Thoughts

I think my progress while not much. Is also understandable. I only had one consistant month of a good diet+lifting routine and that was the first month. The 2nd month I injured the shoulder putting problems on the routine. And the 3rd month (when i got back into it) I had problems going back to the diet I once had (still having them problems)

So will that all said. Im making new goals for myself.

To Be Accomplished: September 5th

Weight: 145+ (+5ish)
Bench Press: 150 (+25)
Squat: 155 (+40) Hopefully my knee gets better!
Deadlift: 155 (+50) Seeing my weak point as my back, i think this lift can improve the most.

SupRsmall
07-30-2007, 11:04 PM
Nice workout. I dont have a problem with chins but they are way too easy so I do pullups. They are much harder but I dont mind pushing myself (nor should you!). The only thing I hate is I find myself starting to swing around lol. wtfff

ya i dont have a problem with pushing myself either but i hate it when there alot of reps to do, and it seems like every one is tough! And SLOWWWWW lol. Its like theres no end in sight so theres nothing to strive for.

And yeah i also start swinging alot when i do chins/pullups. I found on the key. Its to grab machine, lower it fairly close to the ground. Get on your knees **again lol** and then pull your self up from ground position. I also like to do this because then i can push my body back up and do negatives once ive failed.

The only bad thing is. I feel like a curl jockey in the squat rack. Even if it is the smithhhhhhhhh machine lol.

pulse
07-30-2007, 11:41 PM
ya i dont have a problem with pushing myself either but i hate it when there alot of reps to do, and it seems like every one is tough! And SLOWWWWW lol. Its like theres no end in sight so theres nothing to strive for.

And yeah i also start swinging alot when i do chins/pullups. I found on the key. Its to grab machine, lower it fairly close to the ground. Get on your knees **again lol** and then pull your self up from ground position. I also like to do this because then i can push my body back up and do negatives once ive failed.

The only bad thing is. I feel like a curl jockey in the squat rack. Even if it is the smithhhhhhhhh machine lol.

LOL I just use the pullup bar on the cable crossover thing or they have this little thing that you can do dips/pullups/chinups on.. I refuse to use the smith machine for anything other than ... well okay maybe kaz presses but thats it!

redFury
07-31-2007, 08:43 AM
You made great progress supR... you numbers can be whatever you want them to be! Just push yourself hard each workout :)

Bako Lifter
07-31-2007, 01:07 PM
newb here

im 16 years old, and about 130 pounds. I'm not new to weightlifting.... however, there are many lifts that i haven't done yet, (squats, deadlifts) being the biggest. Hopefully this forum will keep me comitted and I won't be small anymore.

Great progress BigSupa.

Injuries - Too many
Pounds Gained - 12 lbs
Strength Gained - ~100 lbs
Not Being a tiny little wimp who doesn't squat or deadlift - Priceless

:thumbup:

Let those knees heel up, go to the grocery store and get all of your bulking food, take a week off and jump back into it.

SupRsmall
07-31-2007, 07:28 PM
Red- Thanks man. Yeah i agree with you. im in control of my progress, so i need FIGURE IT OUTT! lol

Bako- LOL. Priceless.

But yeah screw dem knees
Bulk food indeed
Takin off a week?
get off that weed! :smoke:

Bako Lifter
07-31-2007, 07:33 PM
But yeah screw dem knees
Bulk food indeed
Takin off a week?
get off that weed! :smoke:
Hah! That was almost a pretty awesome poem :p.

SupRsmall
07-31-2007, 07:42 PM
Workout: My Knees Are Little Girls - LEGS
Weight: 141.5

Deadlift- 45*8,, 65*8, 85*6, 65*8
-------
Sqwat- 45*8, 95*8, 115*8 PR+1r, 125*3 PR+10, 125*3
-------
Calf Wayzes- 45*10, 70*10, 80*10

Thoughts...

Screw my knees, i have goals to fullfill.
My Weight is pretty lame today, even tho i ate more than i have done in a while?!?

Deadlift -- wow, i didn't think it was possible to suck so much at the deadlift. Maybe i have the whole technique wrong because seriously its ALL my back lol. its from the bottom couple ribs down to the farthest in part of the arch (when standing). ITS TERRRRRRRRRRRRRRRRRIBLEEE

Sqwat -- Hoorah, back squatting again hit a PR. No real problems here besides the knees

Calf Raises -- I read somewhere on these forums last night that apparnatly i was doing my calf raises wrong (bouncing at the bottom) so i took the new technique i learnt last night and put it to practice (couple second rest at bottom and top of calf raise) AND WOW. My calves burned after only 10 reps. they were seroiusly burning when i walked out lol.

Goals update:

I decided to make a definite goals and optimistic goals as opposed to my definite i have now.

Keep in mind the deadline to reach these goals is very soon. (September 3rd)
I think a shorter deadline might be better for me. Keep me focused.

DEFINITE GOALS

Weight-145+
Bench-145
Squat- 155
Deadlift-135

OPTIMISTIC GOALS

Weight- 145+
Bench-135*5
Squat-175
Deadlift-155

pulse
07-31-2007, 08:10 PM
Nice squats man. And wtf is up with weight today.. mine was way down and I felt like I ate like a beast today and I had like 3 meals of mcdonalds yesterday (lol). Goals look pretty easy you can get those fosho.

Bako Lifter
07-31-2007, 08:35 PM
Did you take a big dump before you weighed yourself?

C'mon big supa, there's gotta be something wrong with your form. I know you can pull 185+ if you do it right. Gotta camera? Video tape yourself so we can critique ya.

Bako Lifter
07-31-2007, 08:56 PM
Just had an idea. Switch to sumo. Have you ever tried it?

It could solve your problem, plus you would be cool.

SupRsmall
07-31-2007, 09:10 PM
hmm no i dont have a video camera/phone :(

About the sumo i just did a search in the googlemachine. AND I FOUND THE SOLUTION!

The Stance



There are two types of deadlift stances being used today: the conventional style and the sumo style. With the conventional style the lifter takes a stance about shoulder's width and the arm will hang straight outside the knees. This stance utilizes more of the quads and low back...so keep those hips down and that back straight. The second stance is sumo. Sumo stance is a position any where from past shoulder's width to a more extreme wide stance. Of course the arms will hang inside the knees. as you can see, the sumo stance gets the lifter a little closer to the floor so the bar actually has less distance to travel. Also the lifter is starting in more of a half squat position. As we all know you can half squat much more than full squat. With this stance more of the stress is taken off the low back and put on the hips and glutes. Which stance is the best...well world records have been set by lifters using both stances. This subject could be discussed to the end of time, so my suggestion is to try both styles and see which is the best for your body type.

http://www.weightsnet.com/Docs/deadlift.form.html


Just like the form for squats, the head should be up, the hips down, and the back flat. I can't over emphasize the importance of this bit of advice, simply because it will help the lifter avoid low back injuries. By keeping the hips down, the stress is taken off the low back and put on the more powerful quadriceps. Keeping the eyes and head up, aids in keeping the spine in proper position.

-----------

But yeah the deadlift place at the gym is on one of those platforms. Ill give you a link to my gym to show you.

http://www.greatwestfitness.com/ <-- Click that
Scroll down to White Rock/South Surrey Club And Click Take Tour.
Click on CO ED 3 Then make an almost 360 with the arrow and ull see a mirror and a rack with small barbells. Zoom in using the +
To the right of the barbells you will see a seat where one could do concentration curls infront of that ull vaguely see a white platform. Thats where ive been doing deadlifts because ive never seen anyone do them anywhere else. Its a fairly small platform and i dont know if i could sumo on it.

The only other space the gym would have to do do deads would be IN the squat racks i dont even know if that is possible :S

Anyways take a look. We may be on to something bako! :clap: :clap:

Bako Lifter
07-31-2007, 09:28 PM
It looks like there's some space over there.

http://i153.photobucket.com/albums/s219/CUT_6/Untitled-4.jpg

What I do is take the bar and put it right in front of the squat rack. I can't do them inside because it's not wide enough in there. But putting it right outside doesn't take up much extra space.

SupRsmall
07-31-2007, 09:43 PM
Alright Thanks for da help. :thumbup:
Couple more questions..

-Do you DL In Shoes?
-You DL Straight From The Floor?
-Do you use Clips To hold the weight?
-Rest Between Reps?
-Drop The Weight after a certain point? Or lower it?
-Make the weight go completely to the floor before going back up??

redFury
07-31-2007, 09:49 PM
SupR... let me chime in here if I may. For reps, I highly recommend resetting for each reps completely. This will help keep your form from breaking down... usually when straight repping DL, the hips will not stay down on subsequent reps putting the lower back in an extremely compromised position. Definitely let the weight touch the floor... by simple physics, the momentum of the weight if you don't set the bar down puts even more added stress on your joints and back. These are some suggestions I think would help protect your body a bit more while DLing.


Pick Sumo, Conventional, or something in the middle depending on what you feel your strengths are.

Bako Lifter
07-31-2007, 11:49 PM
Alright Thanks for da help. :thumbup:
Couple more questions..

1-Do you DL In Shoes?
2-You DL Straight From The Floor?
3-Do you use Clips To hold the weight?
4-Rest Between Reps?
5-Drop The Weight after a certain point? Or lower it?
6-Make the weight go completely to the floor before going back up??

1- I keep my shoes on until I reach 315, then they come off. It's kind of like adding a belt. Just do it when you get to the heavy stuff.
2- Yes? Where else, lol.
3- I don't, but it couldn't hurt.
4- What RedFury said. You don't really rest, but you re-grip, re-set, and get ready for the next one.
5- Hey, if your gym doesn't have a problem with you dropping it, drop it. Since my gym is ghey, I do a "controlled" drop. I just hold until it hits the floor, but I don't put much effort into slowing it down.
6- Yep.

SupRsmall
08-01-2007, 06:10 PM
Thanks Red and Bako for all the help this well help me alot come next deadlift day :clap:

I tried doing sumo and conventional deadlifts today while i was lifting lumber and WOW sumo feels way better on the back and way easier in general. Conventional puts alot of strain on my middle back.

Ill be deadlifting in the 100s next week no doubbbbt! Might have to reset my DL goals!

pulse
08-03-2007, 09:08 PM
Im repping your maxes get with it big guy! :D

I expect nothing short of your goals this week. Go!

SupRsmall
08-04-2007, 03:02 PM
Im repping your maxes get with it big guy! :D

I expect nothing short of your goals this week. Go!

lol. enuff yappin tough guy. ill be right up ur tailpipe in no time ;)
I got a longggg (3 DAYS!) weekend this weekend so that means Awesome Diet+Awesome Workouts+Awesome Rest= HUGE

SupRsmall
08-04-2007, 03:16 PM
Workout:Upper Bod A
Weight: 141.5

Bench Press- 95*8, 105*5, 115*5, 115*5, 120*3
----------
Dips- BW*2, +5*2,+10*5 PR+2r, +10*3
----------
DB Bicep Curls- 20*8, 22.5*8 PR+1r, 25*7 PR+1r, 25*6
----------
Shoulder Press- 20*8, 22.5*8, 25*8, 27.5*8 PR+2r, 30*6 PR+2.5
----------
Crunches- 3 sets


Thoughts

Goooood stuff today! PRs on every exersise (didn't count the 120*3 on bench, becuase ive never tried 120 before) Once i can do 5 reps of 120 im going to go for 135. Shoulders yet again getting stronger, they are moving up the quickest of all the muscles. So yeah great workout.

Anyways my weight is low because i wasn't really focused on eating last night haha, soooo it really deflated today. Anyways, i made up for it. Kicked it to subway after my workout got a double stacked subway club footlong. 900cals+80g protein! And then had a protein shake on top of it all. I think im going to have that sandwich after every workout from now on. SO BE AFRAID!
:nod:

pulse
08-04-2007, 09:21 PM
I usually eat a quiznos classic italian 2 hours before I go to the gym if I have the day off. Mmm its far superior to subway ;). Anywayssss.. If you can put up 120x5 there is no doubt u can get at least 135.

Cards
08-04-2007, 10:02 PM
nice man, bench is coming along very nicely. I can't really tell, how many dips at BW did you do?

SupRsmall
08-04-2007, 10:09 PM
pulsey- Its the nutrition that counts. 80g of subway protein > Quiznos what ever amount that is not superior to subwats 80g of protein! And oh ya, toasted DOES NOT taste better! :p lol.

Cards- Hey, Thanks for stoppin by. I only did 2 reps at BW, because i didn't want to tire myself out for the added 10 dips i was about to do. How long have you been doing WBB 1.1 for?

Cards
08-04-2007, 10:18 PM
lets see started the 16th so about 3 weeks, I dont often take the weekend off though even though I should. I like a 2 day 1 day rest schedual. so I'm technically on week 4 ish.

Bako Lifter
08-04-2007, 10:45 PM
Nice PRs SupR. But I was sooo expecting some sumo deadlift action, haha.

And I prefer a few donuts and a rockstar before workout, and a few double cheeseburgers after ;). Both of wich are far superior to Subway and Quiznos.

redFury
08-05-2007, 03:00 PM
Mmm... Subway. Oh, and nice PRs! Bench PRs are the best IMO :).