Wanna be 1337 scary

Got into weight lifting in early 1998 with a buddy of mine. Didn't lift very serious and definitely made little gains. Didn't pick up a weight really again until late 1999. I was finally sick of being a 5'7", 123 lb weekling. Bought a book that worked on a concept called 'micro-periodization'. Basically this was periodization done in about 1 week. Did this program on and off for about 2 years (on for about 6 weeks and off for about 2-3 weeks). I never really made great gains due to the overtraining the program delivered (I couldn't stick with it...burned me out). Tried out a few other programs dealing with low volume/high intensity and experimental routines of my own. Nothing really prevailed or stuck. Always went back to what I really started with, which was the micro-periodization program. Finally in July, 2004 I became very interested in body building.

I trained on the micro-periodization routine for about 8 straight weeks with small gains. Fed up, I went out and bought 2 books by Schwarzennegger. Read them both in about 1 week. Begain Arnold's routine for beginners. I liked it a lot. After about 1 week, I modified some things to my liking and started studying and becoming very interested in all the muscles of the body. I've been going all out with Arnold's routine for roughly 5 weeks now. I love it and have made great gains so far. Modified my diet somewhat also and this too has helped. I've gained roughly 3 pounds of lean mass in the last 5 weeks, which is pretty good for me. I study my own muscles constantly and like learning what muscles are worked on each new exercise.

Currently I weigh 144 lbs at about 9% BF (caliper tested). My ultimate goals (for now) are the following:

* Weight: 165 lbs at 9-10% BF
* Arms and calves: 18" (flexed)
* Bench Press: 285 lbs (4 reps)
* BB Bent Row: 225 lbs (4 reps)
* Squat: 315 (4 reps)
* Mil Press: 185 (4 reps)
* BB Curl: 135 (4 reps)

In my journal I want to post my routines, poundage, measurements, growth and feelings. I'm open to any feedback, good or bad and am always available to help out those in need. I will begin posting my routines, etc. tomorrow. Note that this is about 5 weeks into my current program, so I'm already seeing results.

good luck mate, I saw those stats and thought WOW, then I saw those were your goals LOL.....

current stats look good, so your well on your way! stay consistant bro and itll happen, your goals look very attainable. I wouldnt worry so much abour arm size, focus on big legs first...

Thanks man. I appreciate the feedback. What are considered good Arm to Leg proportions? Say 18" Arms flexed to 25" Thighs extended? Would that look funny?

I wanted to make a side note of my daily (or almost daily) diet routine. Coments are welcome:

Breakfast:
- 3 Hard Boiled Eggs
- 3/4 cup oatmeal (Dry) with 1 piece of fesh fruit mixed in
- 1 cup OJ (sometimes)

Mid-Day Snack
- 1 Meat sandwhich with cheese and mayo
- 1 large non-fat yogurt drink (10g protein)
- 3-4oz vegetables

Lunch
- 1 Meath sandwhich with cheese and mayo
- 16-20 oz non-fat milk
- 4oz fruit

Dinner
- 8-10oz meat (prepared however)
- 1 large potato, pasta, or 2 cups cooked rice (prepared however)
- 4 oz vegetables
- 16oz non-fat milk

Before Bed Snack
- 2 pieces whole wheat bread w/ peanutbutter
- 8oz non-fat milk

I also drink about 78oz water throughout the day, including my workout. I have never and do not ever plan on taking any muscle growth enhancers or suppliments. I also do not take any drugs, rarely drink alcohol (1-2 drinks every 3-4 weeks), do not smoke and occasionally take a multi-vitamin.

good luck

are you using fitday to track your calories and such?

Originally Posted by Kiaran

Thanks man. I appreciate the feedback. What are considered good Arm to Leg proportions? Say 18" Arms flexed to 25" Thighs extended? Would that look funny?

hell, my legs be 25" (26 1/4 actually) and they look small. course Im 6" almost 3" and I am very critical of myself......it would depend on your indvidual height I guess. I just know I am working on my legs hard for the next 8-12 months. My upper body is cool, just need some thicker wheels if I ever even want to THINK of doing a show one day.

I didn't have time to log in my journal yesterday's workout, so here it is today:

10/04/2004 (60-150 second rests between sets)

- BB FLAT BENCH PRESS
Warmup: 15 x 95 lbs
Set 1: 10 x 155 lbs
Set 2: 8 x 175 lbs
Set 3: 6 x 185 lbs
Set 4: 5 x 195 lbs
- BB INCLINE BENCH PRESS
Warmup: 15 x 65 lbs
Set 1: 10 x 95 lbs
Set 2: 8 x 135 lbs
Set 3: 6 x 155 lbs
Set 4: 4 x 165 lbs
- DB PULLOVERS
Set 1: 15 x 30 lbs
Set 2: 15 x 45 lbs
Set 3: 15 x 40 lbs
-CHIN-UPS
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 8 reps
Set 5: 7 reps
Set 6: 5 reps
- BB BENT ROWS
Set 1: 15 x 65 lbs
Set 2: 12 x 95 lbs
Set 3: 8 x 115 lbs
Set 4: 6 x 135 lbs

Didn't have time to do my Deadlifts or Crunches; planning on hitting those on Thursday. Felt really good today on my bench presses. Incline went up a lot, was happy with this (finally). Was very tired on Chins and Bent Rows; probably due to the guy I had to un-pin from a failed bench press no less than 4 times...no joke. Besides this, I was satisfied with todays workout.

Nice set of pull overs Bro!

I need to add those to my workout.

Originally Posted by Kiaran

My ultimate goals (for now) are the following:
* Weight: 165 lbs at 9-10% BF
* Arms and calves: 18" (flexed)
* Bench Press: 285 lbs (4 reps)
* BB Bent Row: 225 lbs (4 reps)
* Squat: 315 (4 reps)
* Mil Press: 185 (4 reps)
* BB Curl: 135 (4 reps)

what are you current bicep measurements? how tall are you? your 25 right?
I could be wrong, but I think 18" biceps given your other stats/goals is unrealistic.
I'd imagine that 15.5" -> 16.25" would be more accurate given weight/bf/and various lifts. Unless your genetically predisposed to have insanely huge biceps (which is super rare)
It takes a long time and heavy lifting for biceps and triceps to grow to 18"

Yeah, I thought about that. 18" biceps may not be acheivable at my height. Here are my current measurements:

10/02/2004

- HT: 5'7" (actually 5'6 & 3/4"...but I can get by with 5'7" )
- WT: 144 lbs
- BF: 8.9 %
- AGE: 24

-ARMS
R Bicep (Flx) 13.5"
L Bicep (Flx) 13.5"
R Tricep (Ext) 12.5"
L Tricep (Ext) 12.25"
R Forearm (Flx) 12"
L Forearm (Flx) 11.375"

- LEGS
R Thigh (Ext) 22.25"
L Thigh (Ext) 22.25"
R Calve (Flx) 13.5"
L Calve (Flx) 13.5"

- TRUNK
Shoulders (Flx) 46.5"
Chest (Flx w/ Air) 41.5"
Chest (Flx w/o Air) 38"
Back (Flx) 44"
Waist (Flx B.Btn.) 30"
Glute (Rlx) 36.75"

Originally Posted by BIG C

Nice set of pull overs Bro!

I need to add those to my workout.

Thanks man, although you may have missunderstood...it was only 1 DB placed under both hands

Originally Posted by Alke

good luck mate, I saw those stats and thought WOW, then I saw those were your goals LOL.....

current stats look good, so your well on your way! stay consistant bro and itll happen, your goals look very attainable. I wouldnt worry so much abour arm size, focus on big legs first...

hOLY **** THAt exact same thing happened to me, I said WOW very impressive, then i relized it was his goals
Lmao

10/05/2004 (60-150 second rests between sets)

- SEATED MILITARY PRESS
Warmup: 15 x 65 lbs
Set 1: 10 x 95 lbs
Set 2: 8 x 105 lbs
Set 3: 8 x 100 lbs
Set 4: 6 x 115 lbs
- DB LATERAL RAISES
Set 1: 8 x 20s lbs
Set 2: 8 x 25s lbs
Set 3: 8 x 22s lbs
Set 4: 8 x 20s lbs
- BENT-OVER LATERAL RAISES
Set 1: 8 x 15s lbs
Set 2: 8 x 17s lbs
Set 3: 8 x 15s lbs
Set 4: 8 x 17s lbs
-BB STANDING CURLS
Warmup: 15 x 45 lbs
Set 1: 10 x 55 lbs
Set 2: 8 x 65 lbs
Set 3: 6 x 75 lbs
Set 4: 5 x 85 lbs
- DB SEATED CURLS (Alternating arms)
Set 1: 8 x 30s lbs
Set 2: 8 x 25s lbs
Set 3: 8 x 30s lbs
Set 4: 8 x 27.5s lbs
- WEIGHTED PARALLEL BAR DIPS
Set 1: 15 x BW
Set 2: 10 x 25 lbs
Set 3: 8 x 35 lbs
Set 4: 6 x 50 lbs
- EZB LYING TRICEP EXTENSION
Set 1: 15 x 35 lbs
Set 2: 10 x 55 lbs
Set 3: 8 x 65 lbs
Set 4: 6 x 75 lbs
- BB STANDING REVERSE CURLS
Set 1: 10 x 30 lbs
Set 2: 10 x 45 lbs
Set 3: 10 x 35 lbs
- BB SEATED WRIST CURLS
Set 1: 10 x 35 lbs
Set 2: 10 x 45 lbs
Set 3: 10 x 45 lbs
Set 4: 10 x 45 lbs

Everything went really well tonight. My shoulders are dead and my left elbow is aching a little bit. I think I went too hard on my tris today; I'll let it heal up until friday. Workout took longer than I wanted, 2 hours roughly. I'll try to speed it up next time...there's a lot to do. I only do the forearm exercises once a week so my wrists don't burn out. Going to shower and go to bed now.

consistant sets bro, looks good....

I assumed you were taller myself, so yeah 18" could be a stretch for the arms. my arms was almost 15 when I decided to get serious and they at 17 1/2 now in 1 1/2 years time, so hell, maybe you get close to 18 too....dedication, diet and genetics can produce some interseting results once you get bitten by the iron game.

you close to repping plates on millies, you done that yet? Its quite a feeling the first time you put plates on the BB for any lift..........

then another.....

and another......

good times

Originally Posted by Alke

you close to repping plates on millies, you done that yet? Its quite a feeling the first time you put plates on the BB for any lift..........

then another.....

and another......

good times

Haven't done plates yet, can't wait though, probably by X-Mas I hope I will be pushin 135 on my mils and 225 on my bench...we'll see

10/07/2004

Really tired today. Going to take another day off. Get my leg routine done tomorrow instead. Then I can reset my workout on Monday. Modifed some things with my entire workout today. Took out some stuff and shortened up a few exercises. Feel like I was overtraining a little bit on arms and not putting enough stuff together on my chest and back. Going to start giving myself an extra day a week rest also I think. This will put me at about 4 workouts per week instead of 5. I'll see how it works.

Nice shoulder workout!

good luck with the goals!!

yes good luck kiaran

Finally got back to the gym this morning. Changed my workout schedule to mornings instead of evenings. Woke up at 5am, was pretty brutal today, however I think once I get in a groove it won't be so bad. My workout went fairly well. Ate a small carby snack before going, so I got there about 6am. Dragged ass most of the workout, took me 1 hour 45 minutes...which is long and irritating. I need to step it up and move a little faster; again I think this will fix itself once I get into a groove of going in the AM. Not many people were there this morning, so it was a little harder to motivate each lift. My workout went something like this:

- BB Flat Bench Press: 13x95lbs, 8x175lbs, 6x185lbs, 4x195lbs
- BB Incline Bench Press: 13x65lbs, 10x135lbs, 8x155lbs, 4x165lbs
- DB Pullover: 3x15 @ 30lbs
- Front Med Grip Chin-up: 10,10,10,10,6,4 @ BW
- BB Bent Row: 13x65lbs, 8x95lbs, 6x135lbs, 4x145lbs
- Deadlift: 10x135lbs, 6x185lbs, 4x195lbs
- Crunch: 4 sets 20-25 reps

The DB Pullovers went really well, I worked on breathing in deep and holding the stretch while laying perpendicular over a bench. When I was done, I really could feel each intercostal muscle stretched and worked good. Incline bench was good too; need to up the weight a little bit more. Flat bench press was tough today. Chins went really well, going to up the reps on my first couple sets to nail the 50 total reps in less sets. Bent rows went well too; need to up the weight on the first couple sets (warmup and set 1). Crunches were good; focused a little more on nice slow, smooth reps and holding the contraction. Deadlift was tough today also.

good session, I used to workout at 4 in the morning... you'll learn to love it once you get into the swing of things.

hey another colorado person i am from longmont

Good goals. More leg days and deads and you'll be well on your way. The only recommendation I have would be to move or drop the pullovers and start adding some weight to the chins.

This is going to seem very fickel, however; I haven't been very happy with my workout the past few weeks and I've been a little confused from all the information I've read up on and discussed on these forums. So, I've spent the last few weeks wavering and going back in forth with crap, but I finally have created a workout that will be solid for me. I based It on the WBB routine #1 and swapped out some exercises with ones that I know give me good results. Feel free to give feedback (good/bad/brutal) please; it's much appreciated. The thing with my old routine (variation of Arnold's routine) is that it really is way too much volume, takes too long, and it doesn't really flow with a lot of scientific studies that I've read and discussed on these forums. I've also noticed that I get a little better results when I do less (less is more?). Anyhow, here it is:

3-Day Split (3-4 days/week)

WORKOUT #1 (Chest,Back,Abs)
- BB Flat Bench Press (8,6,4)
- BB Incline Bench Press (8,6)
- Wt Parallel Bar Dips (8,6)
- Chin Ups (8,6)
- BB Bent Rows (8,6,4)
- Deadlifts (8,6)
- Crunches (4x15)

WORKOUT #2 (Legs)
- BB Squats (8,6,4)
- DB Lunges (2x8)
- Cable Leg Curls (8,6,4)
- BB SL Deadlifts (8,6)
- Smith Standing Calve Raises (4x10)

WORKOUT #3 (Shoulders,Arms,Abs)
- BB Military Press (8,6,4)
- DB Lateral Raises (8,6)
- DB Bent Lateral Raises (8,6)
- BB Standing Curls (8,6,4)
- DB Seated Hammer Curls (8,6)
- EZB Laying Extension (8,6)
- Cable Pushdowns (8,6)
- Hanging Leg-Hip Raises (4x10)

The way I figure, I should be able to complete each one of these workouts inside 1 hour, which is nice.