so i started "technically" lifting in spring of 2007 (had no idea what i was doing and was going nowhere with it with no goals) as a way to assist my martial arts practice. eventually i got more and more into lifting as an independent hobby. i wouldnt say i got serious about it til november 2009 when i first found this site and finally started getting the right information. so 9 months later, here i am.
A Little Background Info:
Current Weight: About 190lbs (started around 170-180lbs in Nov)
Age: Currently 25
Goals: Mainly strength, hypertrophy secondary
Background on Past Routines:
Started with WBB Original back in Nov
Then eventually went on to a 3 day full body
Then did HCT 12 when it first came out
Current Routine Info:
Right now im back on the 3 day full body routine (from the Four Laws of Growing article). I'd say at the moment I really like this routine and HCT 12, so when it comes time to switch things up again ill go back to the HCT 12, then prolly back to another variation of this.
(Modified a slight bit from the original to fit my lifting style)
Angled BB Row
DB Shoulder Press
Close Grip Bench Press/Bent Over Lateral Raise (alternating with about 30 secs of rest between)
Incline DB Press
Neutral Grip Pullup
DB Lateral Raise
Single Arm DB Row
Weighted Dips/BB Curl (alternating with about 30 secs of rest between)
Incline Neutral Grip DB Press (done more like a DB Punch Press)
Micronized Creatine Monohydrate
im always trying to improve on my nutrition but lately i've been adding a lot more eggs and lean meat to my diet. i'd say i drink about a half a gal+ of milk a day, water of coarse, PWO shakes and pre bedtime shakes. also been trying to add a bit more fruit and veggies.
A Little Background on the Main Lifts:
Squat: Started i think somewhere around 100lbs. i can now do about 200-225 for reps on backsquats, probably more but i'd be sacrificing form. I'm currently doing front squats, in which i've backed off a bit to about 190 so i can take it slow and really try to perfect my form.
Deadlift (Sumo Variation): Started around 150lbs for reps. i just hit 300lbs for 6 reps this passed saturday, and i still feel like its going up
Bench: Started around maybe 100-120lbs for reps, now doing 165-170 for reps. however, i've been stuck at that number for a quite a while now and im tryin to bust that plateau. instead of doing 6 ramping sets with the 6th set being my heaviest, i work up to my 5th set, then drop a bit of weight for the 6th and try cranking out as many as i can, so i'll see if that helps anything
Shoulder Press: Don't necessarily remember where i started, but i believe its was around 50lbs or so. during HCT 12 i was able to get up to 90lbs for reps standing
Short Term Goals:
Deadlift: Now that i got my deadlift up to 300lbs, my next goal is 350, which i hope to hit within a few months
Squats: I'm more focused on getting my form down than adding a ton of weight, but i'll be happy as long as i can do within 50lbs of my deadlift with good form
Bench: 200lbs for reps. i feel like i should be able to do this already but perhaps there a weak link in my form, so im trying to figure out what it is and correct it
Shoulder Press: 100lbs+ with good form
Pullups: i used to be able to crank out up to 13-14 per set, now im lucky if i can get 5 in (i'm guessing the added body weight?) as long as i can do at least 10 i'll be happy
I hope to hit at least most of these goals by my 1 year of serious lifting marker (about 3+ months from now)
I'm not gonna post my reps/weight for every exercise i do, as it tends to get a bit tedious. so instead, ill just post up my main lifts and any other lifts that i've made progression on, plus anything that i think would be important to jot down. i hope to look back on this original post about 6 months from now and see some serious progress.
Any advice or input along the way will be greatly appreciated