The Rusty Hinge

[Rusty]

Alright, I need something to track my progress if I ever want to not be a weak little bitch. So it's Journal time. Feel free to make fun or criticise.

Current:
Age - 21
Height - 5'11.5"

Weight - 235lbs
Bench - 295lbs
Squat - 385lbs
Deadlift - 475lbs


Goals: (hopefully within a year)
Weight - 275lbs, I want to be a big mother ****er, when I hit 275, 300 is next)
Bench - 350-375lbs
Squat - 450-500lbs
Deadlift - 550-600lbs

I'd like to compete in atleast one PL meet and I plan on entering the highland games in fergus in august.

I'm still actually fairly new to training for strength. I got a gym mebership last april and started getting into strength training over the summer. I hate to say this but at one point in my life I was a stupid curl jockey.
I'm extremely weak for my size, so hopefully I can change that.


Diet:
Pizza, meat, milk, and water. I'm not afraid of losing my abs so I'm going dirty for maximum weight gain. (If you want to make any comments about how I could do the same thing eating clean, save it, I don't want to hear it and you won't change my mind)


Jan,4

Just got over a cold, so I still kinda feel like crap so I took it easy

Bench with bands (I just got bands and wanted to use them)
225 - 1,1,1,1,1,1,1

Close grip Bench
225 - 4,4,3

DB Shoulder press
65 - 6,6,6

Upright rows
100 - 10,10,8

Snatch (I just learned how to snatch about two weeks ago)
135 - 1,1,1
145 - 1,1, miss, 1
155 - miss,miss,miss,miss,miss,miss,1 < finally got it

[Rusty]

Jan 5

Rest day

I did some GPP......That's all.

[Rusty]

Jan 6

Sumo deads using 25's

195 - 3
245 - 2
295 - 2
445 - 1
465 - 1
485 - 1 PR
495 - miss, miss, 1 P effin' R
505 - miss, 1 P effin' R mother effer'!
405 (using 45's, regular stance) - 2

I was jacked about that PR considering I was using 25's. I kept missing the lifts because as soon as my left hand hit my leg it would uncurl my fingers and my grip would slip. Any suggestions on a remedy would be nice.

T-bar rows

160 - 5,5,5,5,5

Lat pull downs

160 - 5
180 - 5,5,5,5

Snatch
95 - 1
135 - 1,1

Snatching is fun!

Incline curls
35 - 6,6,6

I farted on the way home and almost threw up! I might do some speed squats and some neck work later tonight in my basement if I feel up to it.

[Rusty]

Jan 6 PM

I decided to do some speed squats. I did 115lbs with bands (205 at the top). I went about 2 or 3 inches below parallel and really focused on blasting out of the hole which is where I tend to fail on my squats.

I did 5 sets of 3 or 4 followed by some neck work with my neck harness. My legs are pathetic and weak!

[Rusty]

Jan 7

First day back at school.

OH press
Bar - 5
115 - 3
135 - 3
155 - 2
185 - 3,2,2 (shoulder felt weak today)

Speed rack lockouts with bands (about 2 inches above chest)
135 - 3
185 - 3,2,2,3,3,3,2 (I was just screwing around with this, I tried about 3 or 4 different grips and worked on my form)

*In denail about my weak shoulders*

One arm DB over-head press (sitting)
80 - 5,4,3

Pullovers
100 - 3
110 - 3
120 - 2,2 PR

Face pulls
75 - 5
90 - 5,5,5
60 - 8

It was pretty foggy today, so apparently that gives every douche bag the right to drive around at 5mph with his hazard lights on while he talks to his wife on his cell phone telling her how foggy it is outside.

Dissapointing workout to be honest!

[Rusty]

Jan 8

Rest........

[Rusty]

Jan 9

SQUAT (Parallel with belt)

bar - 5
135 - 3
225 - 2
315 - 2
365 - 1
385 - 1
405 - miss (Fuzzy just deep squatted this, I feel like a little bitch) I failed out of the hole as usual.
365 - 1,1,1
385 - miss

Box squats with bands
225 - 1
295 - 3,3
315 - 2, 1 (missed the second rep)

My lower back and legs were DEAD after that!

Shrugs
225 - 5,5,5
275 - 3,3
225 - 5

Cable rows
I did a light 5X5 with strict form, I can't remember the weight.

DB rows (I wanted to get a better look at this chick over in the dumbbell area, otherwise I would have called it quits)
100 - 5,5

I'm too tired for any further comments.

[Rusty]

Jan 10
This probably should have been a rest day.

Flat bench
bar - 5
135 - 2
225 - 3
245 - 1
285 - 1
295 - 1
305 - miss (I don't know why I tried to max, my tri's felt weak and my elbow was bothering me)

Flat bench with bands
225 - 1,1,1,1 (again, my tri's sucked.... I shouldn't have done these)
135 - 5

Incline DB press
95's - 5,4,4,4,4

Cuban press
bar(45) - 10
65 - 8,8,6

Bench throws on the smith while I waited for the decline to free up
Bar - 3,3

Decline sit-ups
BW - 12
25lb plate behind my head - 8,8,7

I'm in serious need of a week off. I'm driving down to florida on tuesday and coming back sunday, so it will be a well needed rest. I'll probably do heavy upper back on sunday and I plan on changing up my routine when I get back.

[Rusty]

Jan 11

Rest!

[RedSpikeyThing]

Glad to see another Ontario boy around here
Strong stuff in here, keep it up!

405 - miss (Fuzzy just deep squatted this, I feel like a little bitch)

I think everyone feels like a bitch when a 15 year-old is outlifting them


EDIT: And, since I'm the first to post,

Second edit: Where do you go to school?

[Rusty]

Second edit: Where do you go to school?

Georgian college in Barrie.

Do you go to Queen's?

[RedSpikeyThing]

Do you go to Queen's?

Sure do

[Rusty]

Jan 13

Two days of rest was nice

Rack pulls (from top of knee cap)
bar - 5
135 - 2
225 - 3
405 - 2
495 - (added chalk)2,2
585 - (grip wouldn't hold, added straps)1
675 - 1
725 - 1 PR
735 - 1 PR Held it at lockout for about 15 seconds to revel in my awsomeness.
585 - Couldn't even budge the bar!

Kroc Rows
120 - 8 (catastrophic grip failure, added straps), 15,15

SLDL (speed)
135 - 6
225 - 6,6,6,6

Leg press (I don't know why I did these)
4pps - 4,6,3

Sitting calf extensions (machine)
225 - 8
Full stack (10)

Preacher curls (reverse grip)
70 - 8,8,6

Did some bodyweight decline situps to finish everything off.

I heard a radio commercial for 7/11 hotdogs on the way home. Some douche bag was going on and on about how 7/11 has reinvented the hot-dog. Turns out they just put it in a whole wheat bun. What ****ing ass-hat considers putting the weiner in a whole wheat bun a total reinvention of the hot-dog? Sadly people will now probably flawk to 7/11 and pile these things with 4 pounds of ketchup and natcho cheese and think it's healthy because it's on a whole wheat bun. People are really really stupid! Or maybe they won't because the carbs don't fit into their Atkins plan.

[McVein]

sweet rack pulls man, thats heavvy.

[Rusty]

sweet rack pulls man, thats heavvy.

Thanks McVein.

[Rusty]

Jan 14

I wanted to sneak another bench day in before my week off. On a more awsome note, I woke up with an insanly jacked back from the rack pulls and Kroc rows...... It was awsome!

Bench with bands
135 - 2
225 - 2,1
235 - 1
245 - 1 PR, fail (These felt damn heavy at lock-out)
225 - 1,1,1,1
135 - 5,4,5 (speedy)

Overhead press
bar - 5
95 - 4
135 - 5
165 - 4,4,4(The last set was more of a push press)(my shoulders ****ing suck)
135 - 3

Flat DB press
95's - 5,4,4,3 (With a pause at the bottom)

Pullovers
100 - 5,5

I did some light lat work with the lat pull down to finish everything off.

I ordered a Viking Bencher and a Viking V-Squatter from Adrenaline PT studios. He said he's going to e-mail me the invoice tonight, so I hope I get it before I leave for Florida because I'll be M.I.A. until Sunday. On that note, I'll be leaving for Florida tomorrow at 4AM. I'm really not looking forward to sitting in a pick-up for 24 hours, but I've never been out of Canada for more than a couple of hours, and I can't wait to get my swell on at the beach!

See you all next week!

[Rusty]

I'm back.

It was a 46 hour drive down there (via massacheussetes[I'm not even going to attempt to spell that correctly]), and about 23 hours back. We spent two and a half days down there just hanging out until the girl I went with started pissing me off. My back is stiff as hell from sitting for so long and I think I tweaked my neck trying to take down a smoke alarm. I put on some winter fat while I was down there and I can't ****ing wait to get back to the gym tomorrow. I hope my shirt and suit come soon!

[Rusty]

Jan 21

My back was still tight from sitting for 24 hours straight.

Speed Squats
bar - 5
135 - 3
185 - 2
185(bands) - 3
225(bands) - 1 DEEP but slow.
185(bands) - 3,3,2 All deep

SLDL's
135 - 5
225 - 5,5,6

T-bar Rows
90 - 5
180 - 7,5
135 - 7

Shrugs
405 - 7,7,7 (used straps)

I did some grip work with the smith machine (it has a thicker bar), and a set of calf work to finish it off.

[Rusty]

Jan 22

Speed Bench (short rest)
bar - 5
135 - 3
185 - 3,3,3,3,3,3 (good speed through all of the sets)
135 (bands) - 3,3,3

DB shoulder press (sitting)
65 - 8
75 - 5,5,3

BB shoulder press (speed)(again sitting)
95 - 5,5,5,5,5

Face pulls
90 - 5
105 - 5,5,5
90 - 6

Decline sit ups
25lb plate behind my head - 6,6,6

Lateral raise machine thingy
Entire stack - 12,12

[Rusty]

Jan 23

Rest day

My OPA and CPU membership came in the mail today, so I'm just waiting on my gear. I called to add a few things to my order and they said they're still waiting on their order of shirts to come in from Finland, so I'm guessing I'll be getting it later next week.

[Rusty]

Jan 24

Squats
bar - 5
135 - 3
225 - 1
315 - 1
365 (added belt) - 1,1,1,1
315 - 3,3,3,3

GM's
225 - 4,5,5,5,5

I have no idea why I didn't do good mornings before. This was my first time doing them and they ****ing rock. Hopefully they'll help my squat.

Wide grip pull ups
BW - 5,5,4,3.5,2

I suck at pull ups, I'm too god damn heavy...... or just weak.

T-bar rows
135 - 6,6,8,8

Did some heavy calf work and a couple sets of curls before I dragged my dead ass out of the gym.........

[Rusty]

Jan 25

Bench with bands

bar (no bands) - 5
135 (no bands) - 3
225 - 1
245 - miss,1 (I paused at the bottom of the first attempt and failed half way up, I didn't pause with the second attempt and made the lift)
225 - 1,1,1,1,1,1 (all with short pauses)
225 (no bands) - 8 (these feel light as a feather without the bands)
225 - 1,1

DB incline press
70 - 5
90 - 4,4,2

Upright rows
100 - 12
110 - 5,5

Rotator cuff work (I don't know the name of the exercise)
bar - 12,12,12

I did a couple of snatches just for fun and finished off with 3 sets of 8 decline situps with a 25lb plate behind my head.

[Rusty]

Jan 26

Rest day

I finally decided to make up some boards for board presses. I made a 1 board, 2 board, and a 3 board. I put eyelets in the sides of the boards so I can put a bungee coard around my chest to hold them in place. The eyelets, nails, and an 8' 2X6 cost me a total of $12. It took me about 8 minutes to put them all together.

[Rusty]

Jan 27

Rest day

I did some GPP (a.k.a. shovel snow) this morning. I'm headed up to the cottage to go snowmobiling and to measure up a set of stairs for the dock. Hopefully my shirt, squat suit, wrist wraps, and singlet come sometime this week.

[Rusty]

Jan 28

Speed Box Squats with Bands
bar - 5
135 - 3
185 - 3,3,3,3,3,3,3,3 (Slow out of the hole as usual)

SLDL's (with belt)
225 - 6,5,5
365 - 5,3 (my lats were failing me on these, I couldn't keep the bar close to my body)

Kroc Rows
120 - 18PR, 18

I did some grip and bicep work to finish off.

Might hit my neck with my harness later tonight if I feel like it.