The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Small guy depotman's Avatar
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    Small guy's online lifting journal

    Started the "Starting Strength" lifting program today. Not much previous lifting experience, and only started hitting the gym in the last week in the last 5 years.

    Starting out weighing around 165-168 lbs depending on the day. Height is 5`10, age 29.

    Warm up - Around 7 minutes on an excersize bike

    Squat
    2 x 5 35 lbs
    1 x 5 85 lbs
    2 x 5 115 lbs

    Working set
    3 x 5 125 lbs

    Bench
    1 x 5 45 lbs
    1 x 5 55 lbs
    1 x 5 75 lbs
    1 x 5 95 lbs

    Working set
    1 x 5 115 lbs (to heavy and effecting my form, so took off 10 lbs)
    2 x 5 105 lbs

    Dead Lift
    My first time doing this excersize so I had a good bit of warm up sets, as I progressed pretty slowly upwards with the weight. I have never really worked my back so I took it kind of slow and felt out the lift.

    1 x 5 x 45 lbs
    1 x 5 x 55 lbs
    1 x 5 x 95 lbs
    1 x 5 x 135 lbs
    1 x 5 x 185 lbs

    Working set
    1 x 4 x 205 lbs (this looked to be to heavy as I could not complete 5 reps and I know my form was suffering. I'm still unsure of my form and getting a feel for how this lift is properly performed. I feel very uncomfortable lowering the bar back to the ground after it is lifted to the resting position. Will research the proper technique and form.)

    I think my biggest concern right now is making sure I am getting the adequate amout of calories in the day to promote size and growth.

    Currently at 2055 hours I have only ate around 2172 calories / 52 g of fat / and 81 grams of protein. This is partly because this is the first workout day of the week for me. I'll look to have another protein shake before bed.

    My goals are to be able to squat 200 lbs, Bench 185, and Dead Lift 250 lbs by 2010 (6 months from now). I am reserving the right to change my goals after I am into my workout a month or so.
    Last edited by depotman; 08-18-2009 at 12:31 PM.

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  3. #2
    Small guy depotman's Avatar
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    Work out log from 6-25-09

    Squat

    This work out I squatted using a standard Olympic lifting bar and not using the smith machine. I learned from reading multiple threads on this site in the last few days to not squat with the smith machine, thank you WBB.

    From what I have read I expected my numbers to be initially lower when using a normal squat bar over a smith machine for squats. Much to my surprise I was able to lift more then my first workout using the smith machine.

    45 x 5 x 2
    95 x 5
    115 x 5
    135 x 5

    working sets
    155 x 5 (form was suffering so I backed off 10 lbs)
    145 x 5 (form still suffering so I backed off another 10 lbs)
    135 x 5

    I went from 125 x 5 x 3 using the smith machine to:

    155 x 5, 145 x 5, and 135 x 5 using a squat bar . Yay for progress

    Standing Overhead Press

    First time doing these with a barbell.

    20 x 5
    30 x 5

    working sets
    65 x 5 (form suffering so I backed off 10 lbs)
    55 x 5 (form suffering so I backed off another 10 lbs)
    45 x 5 (first time doing this lift so I needed to get a feel for the right
    weight range)

    Power Clean

    First time doing this lift.

    working set (already warmed up from SOP)
    45 x 5 x 3 ( I forgot you are suppose to do 5 sets at 3 reps )

    Pull ups (I think this is palms facing you)

    Body weight x 5
    Body weight x 3
    Body weight x 1

    Sit ups
    10
    10
    10
    3 - started cramping

    Working out today after work and hope to get heavier on the squats, deads and bench then in the last 2 work outs.
    Last edited by depotman; 06-27-2009 at 08:13 PM.

  4. #3
    Small guy depotman's Avatar
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    Had a great workout session today. If I were trying for 1 rm I think I would have pulled them on all my lifts. Very pleased, SS is a great starting workout.

    Squat
    45 x 5 x 2
    95 x 5 x 2
    115 x 5

    Working sets
    155 x 5 x 3 - doing this for 3 sets felt good. I could only do this for one set and had to take off weight last workout. I believe I probably could have went for 160 this time.

    Bench
    45 x 5 x 2
    75 x 5 x 1

    Working sets
    120 x 2 - went to heavy took off 5 lbs.
    115 x 1 - still to heavy took off 10 lbs.
    105 x 5 x 2

    Deadlift
    45 x 5 x 2
    95 x 5
    155 x 5

    Working sets
    220 - tried but seemed like it wasn't coming and I didn't want to really force it as my back is not very strong. I was jumping 15 lbs since my last workout.

    215 x 3
    205 x 2 - I'm trying not to be conservative with my increases and a lot of the time I put to much on. I might slow things down as I don't want to hurt my self.

    Dips
    Body weight x 3
    Body weight x 2
    Body weight x 2

    Sit ups
    10
    10
    7 starting cramping.

    I feel like I should be doing more work on my bi's and tri's. I thought about doing some tri cable rope/dumbell extensions or some bi curls, but I remember reading about doing pull ups or dips if you are going to do lifts above and beyond what is listed for SS.

    I'll try and stick with what I'm doing now and possibly ask in the proper part of the site in a week or so. Also wondering what days to do the pull ups and dips on.
    Last edited by depotman; 06-27-2009 at 08:13 PM.

  5. #4
    Small guy depotman's Avatar
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    Workout of June 30th - Tuesday.

    Squat
    45 x 5 x 2
    95 x 5
    115 x 5
    135 x 5
    Working sets
    165 x 5 -a little to heavy, would not have been able to do 2 more sets)
    160 x 5 x 2 - up from 155 x 5 x 3 from last work out

    Standing Overhead Press
    30 x 7
    40 x 7
    50 x 5
    Working Sets
    60 x 5 wanted to try more weight
    70 x3 - to heavy, immediately went to 60 x 1, still to heavy, went to 50 x1
    50 x 5

    Power Clean
    45 x 5
    Working Set
    65 x 5 x 3

    Dips
    Body Weight x 5
    Body Weight x 3
    Body Weight x 3

    Great workout, as little as it is I am able to increase the weight every work out still.

    Too bad I have a vacation in a few days that will have me missing a workout day and eating poorly for a few days.

  6. #5
    Small guy depotman's Avatar
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    Looking back to when I started this program I have upped my Squat from 125 x 5 x 3, to 160 x 5 x 3. A 35 lb increase for squats in just 7 days not to bad.

  7. #6
    Small guy depotman's Avatar
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    Squat
    45 x 5 x 2
    95 x 5
    135 x 5
    Working Sets
    165 x 5 x 3

    Bench
    45 x 5 x 2
    75 x 5
    95 x 5
    Working Sets
    115 x 5 - to heavy
    110 x 5 - to heavy
    105 x 5

    Deadlift
    45 x 5
    95 x 5
    175 x 5
    Working Sets
    225 x 3 - to heavy
    205 x 5

    Pull ups
    Body Weight x 5
    Body Weight x 3
    Body Weight x 3
    Body Weight x 1

    Sit ups
    10 x 4

    I don't think I warmed up enough before doing my working sets on squats. Note to self do another warm up set.

    Need to check and see if I am suppose to lower the weighted bar all the way to the floor on my dead lift reps.

  8. #7
    Small guy depotman's Avatar
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    Really bummerd inregards to my lifting progress as I took had to take 5 days off lifting. 3 days were due to a vacation where we went to the sand dunes for riding and stayed in a cabin. I also slightly injured my back lifting a quad improperly and took another two days off for recovery.

    All in all I missed about 2 days lifting and rearranged my lifting schedule to Mon, Wed, Fri so I can relax more on the weekend.

    Back in the gym July 8th, here is that workout -

    Finally received Starting Strenght lifting book and learning the proper lifting form for squats is exciting.

    Squat

    45 x 5 x 2
    95 x 5
    125 x 5
    145 x 4
    Working Sets
    170 x 5 - seemed a little too heavy and effecting my form, which sucks cuz this is what I was doing my last workout 5 days ago.
    165 x 5 x 2

    SOHP
    30 x 5
    40 x 5
    50 x 5
    Working Sets
    60 x 5 x 2 - to heavy for last set.
    50 x 5

    Power Clean
    45 x 5 x 2
    Working Sets
    70 x 3 - a little to heavy
    65 x 3 - a little to heavy
    55 x 3 x 3

    Pull ups
    body weight x 5
    body weight x 3
    body weight x 4

    Totally pysched to get back in the gym
    Last edited by depotman; 07-11-2009 at 03:00 PM.

  9. #8
    Small guy depotman's Avatar
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    Workout for July 10th -

    Squat
    45 x 5 x 2
    95 x 5
    125 x 5
    Working Sets
    170 x 5 x 2
    160 x 5

    Bench Press
    45 x 5 x 2
    75 x 5
    Working Sets
    115 x 5 x 3 - this is the best working set I have put up thus far

    Dead Lift
    45 x 5
    95 x 5
    185 x 3
    Working Sets
    205 x 3 - ouch this is most def to heavy, and I started to notice grip problems with this heavy of weight.
    185 x 3

    Dips
    body weight x 4
    body weight x 3

  10. #9
    Small guy depotman's Avatar
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    Workout of Mon 7-13.

    Squat
    45 x 5 x 2
    95 x 5
    125 x 5
    Working Sets
    170 x 5- a little to heavy
    165 x 5 x 2

    I've noticed since reading starting strength and learning the proper form for squats I have had to back off on the weight slightly as I find myself going a bit deeper then before. Its a trip how much slight changes in your form do.

    SOHP
    30 x 5 x 2
    50 x 5
    Working Sets
    60 x 5

    Power Cleans
    45 x 3 x 2
    55 x 3
    Working Sets
    65 x 3 x 5

    Pull ups
    Body Weight x 7
    Body Weight x 5
    Body Weight x 3

    Sit ups
    10 x 4

  11. #10
    Small guy depotman's Avatar
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    Workout of Wed 7-15

    Squat
    45 x 5 x 2
    95 x 5
    125 x5
    Working Sets
    170 x 5
    165 x 5 x 2

    Bar
    45 x 5
    65 x 5
    85 x 5
    Working Sets
    115 x 5 x 3

    Dead Lift
    45 x 5
    95 x 5
    135 x 5
    Working Sets
    195 x 3 - this is probably way to heavy, and I noticed when it's heavy I am having some grip problems. I cannot hang onto the bar for more the 3 reps.

    185 x 3 - Tried to push out 5 reps, but wasn't happening. I need to drop the weight down a bit more and work my way up. I don't believe I am using the right form. I'll try something lighter next time and see how it goes.

    Dips
    Body Weight x 6
    Body Weight x 4

    I believe my gains are suffering because of my diet. I am not eating near enough protein (usually around 100 grams or less). As well as I am not eating near enough calories (usually 1800 ish or less).

    I will try to work on this, but I have never been a big eater. I am largely a vegan most of the time. I will eat meat but on a rare occasion.
    Last edited by depotman; 07-16-2009 at 12:08 PM.

  12. #11
    Small guy depotman's Avatar
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    Squat
    45 x 5
    95 x 5
    125 x 5
    Working Sets
    170 x 5 x 2, 165 x 5
    I'm thinking I need to drop my working sets weight down to 155. Since I have started reading the starting strength book and learned the proper form on a lot of things. I don't believe I can lift as much weight as before while maintaining the proper form. I'm able to do like 3-4 reps of the set just fine but the last 1 or 2 or not the way they should be, and I don't like that. Next workout I am going to back off on the weight.

    SOHP
    30 x 5 x 2
    50 x 5
    Working Sets
    60 x 5 x 2, 50 x 3, 40 x 3

    Power Clean
    45 x 3 x 2
    65 x 3 x 5

    Pull ups
    Body Weight x 7
    Body Weight x 4
    Body Weight x 3

    Sit Ups
    10 x 4

  13. #12
    Small guy depotman's Avatar
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    Squat
    45 x 5 x 2
    95 x 5
    125 x 5
    Working Sets
    155 x 5 x 3 (backed off 15 lbs due to learning more on the correct form)

    Bench
    45 x 5 x 2
    75 x 5
    85 x 5
    Working Sets
    115 x 5 x 3

    Dead Lift
    45 x 5
    95 x 5
    135 x 5
    185 x 5 (backed off to a more reasonable weight from last time)

    Dips
    Body Weight x 7
    Body Weight x 3
    Body Weight x 4

    Sit ups
    10 x 4

  14. #13
    Small guy depotman's Avatar
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    Workout for July 22nd -

    Squats
    45 x 5 x 2
    95 x 5
    125 x 5
    Working Sets
    160 x 5 x 3

    SOHP
    30 x 5
    40 x 5
    Working Sets
    60 x 5 x 3

    Power Cleans
    45 x 5
    Working Sets
    75 x 3 x 2
    70 x 3 x 3

    Pull Ups
    First time doing actual pull ups and not neutral grip pull ups.
    BW x 7
    BW x 3
    BW x 2

  15. #14
    Small guy depotman's Avatar
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    Workout for 7-24

    Squat
    45 x 5 x 2
    95 x 5
    125 x 5
    Working Sets
    160 x 5 x 3

    Bench
    45 x 5 x 2
    70 x 5
    95 x 5
    Working Sets
    115 x 5 x 3
    115 x 3

    Dead Lift
    45 x 5 x 2
    95 x 5
    135 x 5
    155 x 5
    185 x 4

    Dips
    BW x 9
    BW x 5
    BW x 4

    Sit Ups
    10 x 4

  16. #15
    Senior Member Jboy's Avatar
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    Hey I've been reading your log and our stats are kind of even. Yours are all better though.

    Your log is well set out and one of the easiest to read IMO.

    Good progress, I'm thinking of starting a journal soon. Looking forward to reading some more.

  17. #16
    Senior Member benno's Avatar
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    Hey Depot.

    Good program, Good exercises, Good progress.

    All the best - im looking forward to seeing results here!

  18. #17
    Small guy depotman's Avatar
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    ^^ Thanks guys for the kind words and encouragement. Every little bit helps when you're a beginner .

    My biggest obstacle right now is the fact that I try to live a vegan lifestyle diet wise. I keep to it pretty well during the week (generally we eat out on the weekend, where I will splurge on some nice meals), which makes it hard to get the calories and protein during the week I need for size and strength.

    I'd guess I am pulling in around 120 grams of protein and possibly 2000 calories a day. I know I should be eating more of both, especially the calories, and this is something I am trying to address currently. It's just hard to get a lot of clean calories in avoiding most animal products during the week.

    I know a lot of people might poke fun at some of the above, so I'll get back to posting what everyone has in common here which is working out and lifting weights.

    Workout for 8-3-09

    Squat
    45 x 5 x 2
    95 x 5
    125 x 5
    155 x 4
    Working Set
    175 x 5 x 3 (Since reading the SS book and learning the proper form which allowed me to go a lot further then parallel, it set back my lifting and I had to take off 10-15 lbs or so because I was using more/different muscles by going well below parallel. Coming up from almost a deep siting position using a lot more muscles then just coming up from parallel. These muscles needed to be worked to keep up with the weight I was using before. I'm pleased to say now things are picking back up and 175 x 3 is the best I have done since starting a month and a half ago. Hooray for learning the correct form and progressing.)

    Bench
    45 x 5 x 2
    70 x 5
    95 x 5
    Working Sets
    125 x 5 x 3 (best lift since starting. I've upped this 20 lbs since starting a month and a half ago)

    Dead Lift
    45 x 5
    95 x 5
    135 x 5
    165 x 3
    Working Sets
    195 x 3 (I need some help here. I can lift this amount of weight but after 2-3 reps I cannot hold onto the bar. I cannot keep my grip on the bar, I am going to ask the site what exercizes I can do to improve my grip strength)
    185 x 2 (took 10 lbs off as grip was not holding)

    Dips
    BW x 10
    BW x 5
    BW x 5

    Sit Ups
    BW x 15
    BW x 12

    Planks
    BW for about 30 sec x 3


    A little mini rant here - Most people who do squats while I am in the gym end up putting a lot more weight then me on the bar, which is fine. I am there for my own benefit. I am currently doing 175 x 5 x 3, but I go down as far as possible. Way below parallel. There are a lot of guys who will load up the bar with 250lbs + but they only do a partial squat, they come no where near parallel. I mean I know they look strong by having 2 x 45 plates on each side, but I wonder if they know they would be working out there muscles so much more by doing the lift properly.

    Same goes for other exercizes I do. My additional workouts I do are dips and pull ups. I like to hang from the bar and pull myself all the way up, then come all the way down as far as possible and then do another pull up. Then you have guys who can do a bunch of pull ups but they either don't go down all the way, or they don't pull up all the way.

    There is something to be said for doing exercizes the correct way. Truth be told 80% of the people at my gym don't lift the correct way. However they are in the gym putting in effort to keep their body in shape, so I am respectful of that and I keep my thoughts to myself.

    End of mini rant.

  19. #18
    Senior Member benno's Avatar
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    Quote Originally Posted by depotman View Post
    ^^ Thanks guys for the kind words and encouragement. Every little bit helps when you're a beginner .

    My biggest obstacle right now is the fact that I try to live a vegan lifestyle diet wise. I keep to it pretty well during the week (generally we eat out on the weekend, where I will splurge on some nice meals), which makes it hard to get the calories and protein during the week I need for size and strength.

    I'd guess I am pulling in around 120 grams of protein and possibly 2000 calories a day. I know I should be eating more of both, especially the calories, and this is something I am trying to address currently. It's just hard to get a lot of clean calories in avoiding most animal products during the week.

    I know a lot of people might poke fun at some of the above, so I'll get back to posting what everyone has in common here which is working out and lifting weights.

    Workout for 8-3-09

    Squat
    45 x 5 x 2
    95 x 5
    125 x 5
    155 x 4
    Working Set
    175 x 5 x 3 (Since reading the SS book and learning the proper form which allowed me to go a lot further then parallel, it set back my lifting and I had to take off 10-15 lbs or so because I was using more/different muscles by going well below parallel. Coming up from almost a deep siting position using a lot more muscles then just coming up from parallel. These muscles needed to be worked to keep up with the weight I was using before. I'm pleased to say now things are picking back up and 175 x 3 is the best I have done since starting a month and a half ago. Hooray for learning the correct form and progressing.)

    Bench
    45 x 5 x 2
    70 x 5
    95 x 5
    Working Sets
    125 x 5 x 3 (best lift since starting. I've upped this 20 lbs since starting a month and a half ago)

    Dead Lift
    45 x 5
    95 x 5
    135 x 5
    165 x 3
    Working Sets
    195 x 3 (I need some help here. I can lift this amount of weight but after 2-3 reps I cannot hold onto the bar. I cannot keep my grip on the bar, I am going to ask the site what exercizes I can do to improve my grip strength)
    185 x 2 (took 10 lbs off as grip was not holding)

    Dips
    BW x 10
    BW x 5
    BW x 5

    Sit Ups
    BW x 15
    BW x 12

    Planks
    BW for about 30 sec x 3


    A little mini rant here - Most people who do squats while I am in the gym end up putting a lot more weight then me on the bar, which is fine. I am there for my own benefit. I am currently doing 175 x 5 x 3, but I go down as far as possible. Way below parallel. There are a lot of guys who will load up the bar with 250lbs + but they only do a partial squat, they come no where near parallel. I mean I know they look strong by having 2 x 45 plates on each side, but I wonder if they know they would be working out there muscles so much more by doing the lift properly.

    Same goes for other exercizes I do. My additional workouts I do are dips and pull ups. I like to hang from the bar and pull myself all the way up, then come all the way down as far as possible and then do another pull up. Then you have guys who can do a bunch of pull ups but they either don't go down all the way, or they don't pull up all the way.

    There is something to be said for doing exercizes the correct way. Truth be told 80% of the people at my gym don't lift the correct way. However they are in the gym putting in effort to keep their body in shape, so I am respectful of that and I keep my thoughts to myself.

    End of mini rant.
    Depot, your right.

    There are always other members doing exercises incorrectly and doing ****ty cheat reps. Get your form down packed, depths etc. Then work your way up! You have the right ideas though which is good Who cares if your weight is less than others, everyone needs to start somewhere and your gains will be HUGE by doing full movements compared to partial ****.

    Also, you really need to be eating more. What about protein shakes?

    Great work mate, keep at it. Master those big compounds. (Bench/Squat/Deads. ) To build a good platform!

  20. #19
    Small guy depotman's Avatar
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    Quote Originally Posted by benno View Post
    Depot, your right.

    There are always other members doing exercises incorrectly and doing ****ty cheat reps. Get your form down packed, depths etc. Then work your way up! You have the right ideas though which is good Who cares if your weight is less than others, everyone needs to start somewhere and your gains will be HUGE by doing full movements compared to partial ****.

    Also, you really need to be eating more. What about protein shakes?

    Great work mate, keep at it. Master those big compounds. (Bench/Squat/Deads. ) To build a good platform!
    What's funny is the more I am at the gym, the more I see the funky lifts people do. 95% of the people I watch do squats at my gym use the smith machine and only go down half way. This is especially funny when they load the bar down with a ton of weight.

    Again as long as they are at the gym is really what matters but it's still funny to see.

    I also see people doing Standing Overhead Presses but only coming down untill their arms are parallel with the floor, I usually take the barbell all the way down to my collar bone. Which is where I start from, I want to make sure I am getting full ROM. Am I doing this right by taking the bar down this far?

    I usually Drink around 2 protein shakes a day, which consist of 50 grams of protein, 4 strawberries, 1 banana, Soy milk, and a blend of super fruit (goji, acai, etc) in powder form. So I get around 100 grams of protein just from shakes.

    My main problem is I don't eat enough calories. Before working out I probably ate around 1500 cals a day, maybe less. I am trying to eat more but I doubt I am putting down 2000+ cals.

    Right now I am gaining muscle (gaining lots of definiton) and increasing the weight on my lifts, but I am not really gaining any weight. I stared around 165-168, and I think I'm at 170-172. I figure I must be losing what little fat I have and gaining some muscle to help even things out.

    Anyhow I appreciate the comments. I hope everything is going well for you.
    Last edited by depotman; 08-18-2009 at 12:15 PM.

  21. #20
    Senior Member Jboy's Avatar
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    http://www.veganbodybuilding.com/php...hp?f=46&t=8087

    Read through that ^^ Hope it helps.

    Nice little rant haha

    Well done on the SQUAT PR

    Nice work on the dips too, I can barely bust out 3.
    Last edited by Jboy; 08-04-2009 at 02:57 PM.

  22. #21
    Super Ectomorph on Crack Justin Ryan's Avatar
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    Nothing wrong with being vegan man, To each their own.

    Try your hardeest to get at least 1g of protein for each lb of body weight. and a few more calories. You should start to see your lifts progess more.

    Great progression from the start to now though!

  23. #22
    Small guy depotman's Avatar
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    Thanks for the advice guys, and thanks for that link. That is just the type of info I need and it will really help me to get the calories I need.

    Workout for 8-5-09 - Going off memory here, will update when I get home.

    Squats
    45 x 5 x 2
    95 x 5
    135 x 5
    155 x 4
    Working Sets
    175 x 5 x 3

    SOHP
    30 x 5
    40 x 5
    50 x 5
    Working Sets
    70 x 5

    Power Clean
    45 x 3
    65 x 3
    95 x 3
    Working Sets
    100 x 3 x 5

    Pull ups
    BW x 9
    BW x 6
    BW x 4

  24. #23
    Small guy depotman's Avatar
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    Feb 2009
    Location
    Salem, Oregon
    Posts
    224
    Workout for 8-7-09

    Squat
    45 x 5 x 2
    95 x 5
    135 x 5
    155 x 3
    Working Sets
    175 x 5 x 3

    Bench
    45 x 5 x 2
    75 x 5
    100 x 3
    Working Sets
    130 x 5 - to heavy.
    125 x 5 x 2

    Dead Lifts
    45 x 5
    95 x 5
    135 x 5
    155 x 5
    Working Sets
    185 x 5

    Dips
    BW x 10
    BW x 5
    BW x 4

    Sit ups
    BW x 30

    Planks
    BW x 30 sec. x 3

  25. #24
    Small guy depotman's Avatar
    Join Date
    Feb 2009
    Location
    Salem, Oregon
    Posts
    224
    Workout for 8-10-09

    Squat
    45 x 5 x 2
    95 x 5
    125 x 5
    155 x 3
    Working Sets
    175 x 5 x 2
    165 x 5 (took off 10 lbs, see note below)

    I noticed that towards the end of my sets, the 4th and 5th rep I believe my form starts to struggle more then I'd like.. Typically I squat with my knees spread pretty far apart, bringing them above my feet which are about 30 degrees out. When I get tired or the weight is to heavy my knees start to come together upon lifting the weight back up/comign out of the hole, which forces me to use more of my back to bring the weight all the way back up. I don't like that at all.

    I believe I should be keeping my knees fairly wide and inline with my feet at all times. To make sure this is happening I am stepping back 5 lbs or so on my working sets. Which sucks because I am all about putting on more weight, not taking it off. But this is something I think should be done, as I feel it works my quads more keeping my legs and knees in the right position. The other ****ty part is the fact that I can lift more weight if I bring the knees/legs in closer coming out of the hole.

    SOHP
    30 x 5
    40 x 5
    50 x 5
    Working Sets
    70 x 5

    Power Clean
    45 x 3
    65 x 3
    85 x 3
    105 x 3 x 5

    Pull ups
    BW x 9
    BW x 5
    BW x 5
    Last edited by depotman; 08-13-2009 at 12:28 PM.

  26. #25
    Small guy depotman's Avatar
    Join Date
    Feb 2009
    Location
    Salem, Oregon
    Posts
    224
    Workout for 8-12-09

    Squat
    45 x 5 x 2
    95 x 5
    125 x 5
    155 x 3
    Working Sets
    170 x 5 x 3

    Bench
    45 x 5 x 2
    75 x 5
    100 x 5
    Working Sets
    140 x 5 - put to much on the bar, was trying to put 130. Nice to know I can put 140 up 5 times.
    130 x 5 x 2

    I'm fairly happy with my bench progression right now. It seems to be going up

    Dead Lift
    45 x 5 x 7
    95 x 6
    135 x 5
    155 x 5
    Working Sets
    190 x 5

    Dips
    BW x 12
    BW x 5
    BW x 5

    Sit Ups
    BW x 20
    BW x 10
    BW x 10

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