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Thread: JRider23's noob journal

  1. #51
    Senior Member SCmmaFAN's Avatar
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    Quote Originally Posted by JRider23 View Post
    thanks. Have extreme DOMS in my quads today probably from the lunges. Groin is also hurting like it did when i hurt it in soccer, but i think it will be ok. Squatting once a week (besides pretty light front squats on deadlift day) is a huge change from squatting heavy 3 times a week with 3-4 sets per workout.
    I still get DOMS from time to time. I don't know where it comes from but it freaks me out at this stage.

    Squats once a week....I don't know what that is. I'm still at 3 times a week full blast.

  2. #52
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    Quote Originally Posted by SCmmaFAN View Post
    I still get DOMS from time to time. I don't know where it comes from but it freaks me out at this stage.

    Squats once a week....I don't know what that is. I'm still at 3 times a week full blast.
    yeah haha- i was bummed about the idea of heavy back squatting 1/4 workouts per week, but the results people have had with the 5/3/1 speak for itself.




    Military Day 1+ Reps..

    Military Press
    45x5
    75x5
    85x3
    95x6- PR

    Chinups- BW + 10 lbs
    6- PR
    5
    4
    3
    3
    21 reps in 5 sets @ + 10 lbs- PR

    Dips- BW + 10 lbs
    8- PR
    6
    6
    5
    4 1/2
    29 reps in 5 sets @ + 10 lbs- PR

    Seated Calves- VERY slow negative and a 3 second hold at the bottom
    60 lbs- 2 sets x 10 reps- PR
    60 lbs- 2 sets x 10 reps

    DB Skulls
    15 lb DBs x 12- PR 3x12
    15 lb DBs x 12
    15 lb DBs x 12

  3. #53
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    Deadlift Day 1+ rep

    - felt sick today.. had a field trip to NYC and they didn't let us have any food (i didnt know) so i basically ate at 6:30 and then waited until 1:30 for lunch.. went to some **** restaurant and i had a buffalo chicken rap. also had a headache before my workout, but nonetheless it went very well.


    Deadlift
    135x6
    185x2
    215x5
    240x3
    270x8- PR

    Front Squat- groin pain was somewhat prevalent, but not severe so instead of doing 3x10 like i planned for i changed it up because i noticed that on back squats it hurt when i surpassed 6 reps.
    95x6- PR 6x6 and reps in a workout
    95x6
    95x6
    95x6
    95x6
    95x6

    Pullthroughs
    50x15- PR 3x15
    50x15
    50x15

    Hammer Curls- some alternate, some not- 10 reps per arm though
    25 lb DBs x 10- PR 4x10
    2 5lb DBs x 10
    25 lb DBs x 10
    25 lb DBs x 10

    Abs
    Plank, renegade rows, some other ab exercise.

  4. #54
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    some sick lifitng in here man. how have you liked the 5/3/1 so far?

  5. #55
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    [Bench Day 1+ rep

    Today went to **** on bench. Idk if it's because i was tired from deadlifts, diet hasn't been great, chest is still sore from military day, or it was just a fluke (i am hoping and thinking this). Anyways,


    Bench Press
    45x8
    95x3
    120x5
    135x3
    150x1 (spot on reps 2 and 3, but i barely did any work)
    135x6

    DB Row
    40s x 12- PR 3x12
    40s x 12
    40s x 12

    DB Bench
    40s x 12- PR 3x12
    40s x 12
    40s x 12

    Standing Calves- Rest 10 seconds after each set
    90x10 x 4 sets.... 45 lbs x 9 reps (1 legged)

    1 arm OH Tricep Extensions- 15 lbs x 8/20 lbs x 6- boring and hate these

    CGBP
    85x10
    85x9


    Comments: Pissed about bench. My form on bench has never been as good as my form on any of my other big lifts like squats/deads. My friend who was spotting me helped me with bench press- said that my elbows flared out a bit too much and i realized that i should have kept my shoulder blades tighter. 135x6 was dumb, but i wanted something. DB Row/DB Bench went well though. Was happy with the way they went. Calves were ok, and i guess i'll stick to CGBP for a while- not a great day for those though as my tris were already feeling it.

    Any ideas on why my bench was so low today? I really didn't see something like this coming- i have hit 160x3x3 with no spotter and almost with ease. Could be my form, but there was nothing too drastic wrong with it today. My chest is also still sore from military press day and doing weighted dips
    Last edited by JRider23; 04-23-2010 at 03:11 PM.

  6. #56
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    Squat Day 1+ Rep--- groin hasn't been bothering me over the past few days- i did feel it a little bit at the end, but it's definitely improving and i am going to keep going hard.

    Squat
    45x5
    95x3
    135x3
    165x5 (harder than it should be)
    185x3
    210x8- PR (GMd weight up on 8th rep)

    SLDL
    135x8- PR 4x8
    135x8
    135x8
    135x8

    DB Lunges
    25 lb DBs x 10
    25 lb DBs x 10
    25 lb DBs x 10
    25 lb DBs x 10
    25 lb DBs x 10
    25 lb DBs x 10
    25 lb DBs x 10
    - 70 reps @ 25 lb DBs- PR

    Abs- Highest Decline Weighted Situps w/ 10 lb plate behind head superset with leg raises
    10..... 10- PR 3x10
    10...... 10
    10...... 10
    6 decline x BW

  7. #57
    Senior Member Drew92's Avatar
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    nice lifting!

  8. #58
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    thanks bro!

    Going to start creatine for my next 5/3/1 cycle.. Hopefully it will yield some nice results!

    here are my goals for the end of may/beginning of june as far as 1RMs go.

    Pissed/Happy/Ecstatic

    Military Press- 115/120-125/130-135
    Deadlift- 305/315-325/335+
    Bench Press- 170/175-180/185+
    Squat- 250/260-270/275+

  9. #59
    Senior Member Drew92's Avatar
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    Quote Originally Posted by JRider23 View Post
    thanks bro!

    Going to start creatine for my next 5/3/1 cycle.. Hopefully it will yield some nice results!

    here are my goals for the end of may/beginning of june as far as 1RMs go.

    Pissed/Happy/Ecstatic

    Military Press- 115/120-125/130-135
    Deadlift- 305/315-325/335+
    Bench Press- 170/175-180/185+
    Squat- 250/260-270/275+
    I'm just curious did you get the creatine idea from me? Anyway since I have started it I gained 6 pounds in the first week. Second week my weight stayed the same. When it comes to workouts I don't ever really want to stop, I have alot more energy and recovering is really fast. Of course this is on top of all the food and milk I am drinking. I get atleast 3/4 of a gallon a day.

  10. #60
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    Quote Originally Posted by famous636 View Post
    I'm just curious did you get the creatine idea from me? Anyway since I have started it I gained 6 pounds in the first week. Second week my weight stayed the same. When it comes to workouts I don't ever really want to stop, I have alot more energy and recovering is really fast. Of course this is on top of all the food and milk I am drinking. I get atleast 3/4 of a gallon a day.
    nah- was planning on it since the beginning of my 5/3/1 to see how much it would help my gains on my 2nd cycle. That's awesome to hear dude. How often do you take the creatine and when do you take it?

    Cycle 2- Military Day 5+ reps

    Military Press
    45x5
    70x5
    80x5
    90x9- PR

    Chinups- BW + 15 lbs (not 100% about these. kinda forget lol but i think this is it)
    5
    4
    3
    3
    2
    BW x 5

    Dips- BW + 15 lbs
    7.5- PR
    4
    4
    3
    3
    - PR reps with 15 lbs- 21

    DB Skull Crushers
    15 lb DBs x 12- PR 3x12
    15 lb DBs x 12
    15 lb DBs x 12
    10 lb DBs x 12
    10 lb DBs x 12
    10 lb DBs x 12

    Seated Calves
    60 lbs x 75 (rest-pause nelson's routine)- PR
    45 lbs x 15

  11. #61
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    strong military presses and chins man

  12. #62
    Senior Member Drew92's Avatar
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    Quote Originally Posted by JRider23 View Post
    nah- was planning on it since the beginning of my 5/3/1 to see how much it would help my gains on my 2nd cycle. That's awesome to hear dude. How often do you take the creatine and when do you take it?
    I take 3.5 grams on almost every lifting day.(Serving size) I usally drink it with 3 cups of milk or water before school or right after. I don't really know much about creatine. I'm sure there are much more efficent ways of taking it. All I know is you have to drink ALOT.

  13. #63
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    Quote Originally Posted by Keaffer14 View Post
    strong military presses and chins man
    thanks bro. was actually disappointed on chins since i've gotten 3x5 with +15 lbs. I'll have to see next workout.

    Quote Originally Posted by famous636 View Post
    I take 3.5 grams on almost every lifting day.(Serving size) I usally drink it with 3 cups of milk or water before school or right after. I don't really know much about creatine. I'm sure there are much more efficent ways of taking it. All I know is you have to drink ALOT.
    yeah definitely- i didn't drink much yesterday morning and i felt like **** all first period.. went to the cafe and got chugged a bottle and then filled it up throughout the day periodically..


    Cycle 2- Deadlift Day 5+ Reps

    Deadlift
    135x5
    195x5
    225x5
    255x15- PR

    BB Shrugs
    135x15- PR 3x15
    135x15
    135x15

    Hammer Curls
    30 lb DBs x 10- PR 3 sets 27 reps
    30 lb DBs x 10
    30 lb DBs x 7 (could have done 10)
    Incline DB Curls
    15 lb DBs x 10
    15 lb DBs x 10

    Front Squat
    45x2 (groin bothering me!!)

    Pullthroughs
    57.5x10- PR

    Hypers- first time- new place for hypers in gym as of about a month ago!
    BW x 15
    BW x 15
    BW x 15

    Abs- Weighted Decline Situps with plate behind head
    10 lbs x 10- PR 5x10
    10 lbs x 10
    10 lbs x 10
    10 lbs x 10
    10 lbs x 10

    Standing Russian Twists- 45 lb plate x 20

  14. #64
    Senior Member Drew92's Avatar
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    Sick deadlifting bro. You should start to notice your strength going up over the next couple of weeks. BTW are your reps touch and go or DEAD stop?

  15. #65
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    Quote Originally Posted by famous636 View Post
    Sick deadlifting bro. You should start to notice your strength going up over the next couple of weeks. BTW are your reps touch and go or DEAD stop?
    thanks!! i got around 255x10-11 last time, but this time i didn't want to do more than 15 since higher rep deadlifts seem kind of risky. I mightbump up another 15-20 lbs next time for 5/3/1 on deads i guess. My reps are dead stop.. but i don't really rest. I just get myself back into position and deadlift again.

    yeah i am hoping creatine will help me see some nice gains.

  16. #66
    Senior Member Drew92's Avatar
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    Quote Originally Posted by JRider23 View Post
    thanks!! i got around 255x10-11 last time, but this time i didn't want to do more than 15 since higher rep deadlifts seem kind of risky. I mightbump up another 15-20 lbs next time for 5/3/1 on deads i guess. My reps are dead stop.. but i don't really rest. I just get myself back into position and deadlift again.

    yeah i am hoping creatine will help me see some nice gains.
    Good I can't stand the people that say they DEADlift when they bounce the weight 6 inches off the floor.

  17. #67
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    nice lifting in here, tons of PR's

  18. #68
    Senior Member SCmmaFAN's Avatar
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    That's some crazy deadlifting!

  19. #69
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    Bench Day 5+ Reps


    Bench Press
    45x10
    95x2
    110x5
    125x5
    140x7- PR

    DB Row
    40s x 15- PR 3x15
    40s x 15
    40s x 15 (some body english on last 5-7 on both arms)

    DB Bench
    40s x 15- PR
    40s x 13
    40s x 10

    Standing Calves
    Nelsons with 65 lbs- only 50 reps- PR
    45x15

    CGBP
    95x10- PR 3x10
    95x10
    95x10


    Comments: I hate benching so much. I think my form was a bit better today, but i still feel like my bench is a league behind my other lifts. maybe it's because i am not used to doing higher reps on bench since i've been doing 3x3 for so long? DB Rows went well.. didn't love cheating but i had to to get the reps. Maybe i'll bump it up to 50 lbs and do kroc rows for 3x20. DB Bench was eh- i felt it more in my tris than my chest. Maybe i was doing it wrong or doing it like DB CGBP? Calves were ok, and CGBP went well.

  20. #70
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    Quote Originally Posted by famous636 View Post
    Good I can't stand the people that say they DEADlift when they bounce the weight 6 inches off the floor.
    Yeah man i know what you mean. I also don't like when people combine a conventional DL with a SLDL and stop mid way down.

    Quote Originally Posted by Keaffer14 View Post
    nice lifting in here, tons of PR's
    thanks man. i have ages until i get to where your lifts are, but it's definitely a good start.

    Quote Originally Posted by SCmmaFAN View Post
    That's some crazy deadlifting!
    thanks bro- yours isn't too shabby either!


    Oh, and also guys... if you don't mind reading my comments about my bench press question that would be much appreciated.
    Last edited by JRider23; 04-30-2010 at 03:19 PM.

  21. #71
    Senior Member Drew92's Avatar
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    Quote Originally Posted by JRider23 View Post

    Oh, and also guys... if you don't mind reading my comments about my bench press question that would be much appreciated.
    Do you just flop yourself down on the bench and lift or do you have a set up?

  22. #72
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    double post
    Last edited by JRider23; 05-01-2010 at 10:19 AM.

  23. #73
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    Quote Originally Posted by famous636 View Post
    Do you just flop yourself down on the bench and lift or do you have a set up?
    no... i get a stretch to arch my back, push my heels into the ground (although somtimes when i think consciously about this i don't do it as much as i'd like to). I also try to pull the weight down so when i push it up im using my lats more. Any ideas on how to engage my lats more in the bench? I also feel like my military @ 90x9 doesn't really reflect a 140x7 bench.

  24. #74
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    Squat Day 5+ Reps


    Squat (quad pain prevalent for some reason- wasn't too bad though so i continued but didn't go all out on last set)
    45x5
    95x2
    135x2
    155x5
    175x5
    195x11- PR

    SLDL
    145x8- PR 4x8
    145x8
    145x8
    145x8

    DB Lunges
    25 lb DBs x 10- PR 80 reps with 25 lbs
    25 lb DBs x 10
    25 lb DBs x 10
    25 lb DBs x 10
    25 lb DBs x 10
    25 lb DBs x 10
    25 lb DBs x 10
    25 lb DBs x 10

    Abs- Weighted Decline Situps
    15 lb DB x 10- PR 5x10
    15 lb DB x 10
    15 lb DB x 10
    15 lb DB x 10
    15 lb DB x 10

  25. #75
    Senior Member Drew92's Avatar
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    Quote Originally Posted by JRider23 View Post
    no... i get a stretch to arch my back, push my heels into the ground (although somtimes when i think consciously about this i don't do it as much as i'd like to). I also try to pull the weight down so when i push it up im using my lats more. Any ideas on how to engage my lats more in the bench? I also feel like my military @ 90x9 doesn't really reflect a 140x7 bench.
    The way I see it is that you have a strong military compared to bench, not a weak bench compared to a strong military. Whats your grip spacing for bench? Check out this video... there was another one, but I can't find it.

    http://www.youtube.com/watch?v=Dh3t6T-nqP0

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