Hey, I decided to make a journal on this website since everyone is very helpful, and so I could keep track of my progress. Currently I am..
Height: 5'7" (Short)
Weight: 153 lbs.
BF: I'd say 15-18%
and very asian.
Today was Chest/Bi's/Tri's (Warmups not listed)
Flat BB Bench Press
Incline DB Press
Any advice would be helpful as I am still new to the game. Thanks.
Back and Shoulders
Still experimenting with these and trying to figure out the form and what weight I am comfortable with.
I'm thinking I may need to use the Assissted Pullup Machine until I can hold out BWx8 on all 3 sets.
Arnold Presses supersetted w/ Lateral Raises
I got this idea from Built, as my shoulders are something I want to get nice, thick, and wide. I think I need to work on form for Lateral Raises. My right lateral delt seems to be taking it a lot more than my left, and its already slightly larger in size.
I just BSed these and fooled around with the weight to see what would be comfortable. Form is a bit off as well.
It was a decent session. Still finding my comfort zone and form with the exercises. Any advice is welcome! I'm thinking about getting an mp3 player (possibly an Ipod) for my gym escapades... but I don't know jack about those.. any help would be appreciated. Oh, and does anyone have any good recipes for making Chicken Breasts more interesting?
Hey man, congrats on the journal this will keep u motivated.
ur sessions are looking strong, as for the iPod i have one but i dont take it to the gym because i know alot of ppl there and i always find someone to talk to. but yeah its a good idea if ur bored and u want something to pump you up.
good work my asian brother.
its good to see you starting early. are you doing sports? you should definitely be taking advantage of that in high school.
anyway, your workouts look good... stick with big compound movements and go heavy. you will see some sick gains since youre still young and have good recovery time.
btw, hows your routine look?
@ Debussy. No I am not currently doing any sports, next year I am thinking of taking up one, possibly track. Awesome to see more asians. As for my routine.. here goes
Day 1 (Sunday): Chest & Arms
Flat BB Bench Press x 4
Incline DB Press x 3
DB Flyes x 3
(Tricep) Dips x 3
Hammer Curls x 2
Day 2 (Tuesday): Legs & Abs
Squats x 4
SLDL x 3
Standing Calf Raise x 3
Hanging Leg Raise x 3
Ab Machine x 2
Day 3 (Thursday): Shoulders & Back
Deadlifts x 4
Bent Over BB Rows x 3
Pullups x 3
Arnold Press (supersetted w/ Lateral Raise) x 3
Face Pull x 2
If you haven't noticed, the workouts are generally a 4,3,3,3,2 scheme, with the 4 set exercise being the large compound movement of the day.
Chest, Triceps, Biceps
Flat BB Bench
Incline DB Press
Seated Hammer Curl
It was decent. My bench reps went down a little bit, but I've been doing a lot.. saw a show this weekend.. (Soilwork, Dark Tranquillity, Mnemic, Circle of Nero) Best time I've ever had, seeing my 2 of my favorite bands (Soilwork, and Dark Tranquillity, afterwards I went around back and got an autograph from Mikael of DT, definitely cool. Also, pics coming soon to a WBB journal near you.
Sounds like a good show. Where did they play? Pics will be good too... I haven't been to a show in at least a couple years. Getting old :\
It was at the Jaxx in Springfield, VA. (I live in Richmond) I take it you like metal? or no? Haha, that's cool. Thanks for the comments.
Today was Legs/Abs. Session got cut short cause my ride had to do something. Crammed in all that I could; had to skip Leg Raises and SLDL's.
Squats (Nearly ATF)
185x5 (was drained by this point)
Seated Calf Raise
Kinda crappy workout but oh well. Still getting used to Squats.. lord they are taxing. The reason why its not quite ATF so far is because I am short (5'7") and the safety bars at the squat racks at my gym aren't quite short enough, but I'm only maybe 2 or 3 inches away I suppose.
Might be exchanging direct hammy work for some other quad exercise, probably leg press; deads on back day are killing them already, I think any other work wouldn't be a good idea at this point.
Any feedback/comments/flames/whatever is welcome.
Last edited by METALASIAN; 05-03-2005 at 07:19 PM.
Good workout. Your squat is not bad at all. Doing SLDL and deads all in one week is probably bad for strength gains. I'd do some close stance good mornings after your squats to work the hams. If you don't like good mornings, you can also do pull throughs, romanian deadlifts (less stress on back), ghr, 45* back raise, and list goes on. Hams are important, don't overlook them.
Went back to the gym today for back/shoulders...
Last set was slow and concentrated on form. I realized that towards the end of the heavier sets my legs would lock out before my back was upright. I need to work on form. Also, DL's aren't hitting my traps or anything like poeple have mentioned... need to keep working on form..
Surprisingly, I think my Bi's are my weakest link in this exercise.. as I feel as if they are getting worked faster and harder than my back actually is, therefore limiting my actual back work. Need to do something about this.
Neutral/Parallel Grip w/ 30 lbs. assistance x 6
****, I couldn't do these worth ****.
Arnold Press ss with Lateral Raise
Holy ****, something happened and my weight shot up on the first set. I was stoked.
Overall, a pretty decent workout. Happy about the Arnold Press weight increase though.
Didn't do any rear delt work as BB rows hit them pretty hard, thinking about throwing out Face Pulls and taking Hammer Curls from Chest/Arms day and putting them on back day. As you can see routine is still being tampered around with until I get something that works for me.
Need to work on form with deadlifts. I'm confused about what I should be doing at lockout... Oh well.
Good workouts. I wouldnt worry about little exercises like face pulls. I messed around with them for a while and I didn't really find them useful. Stick with the deadlifts and BB rows for a huge back. The deadlift took me a long time to feel comfortable with. I'm still not completely comfortable with conventional style (missing leg drive)... but I feel comfortable with sumo. Maybe give sumo a try?
Last edited by debussy; 05-07-2005 at 02:59 PM.
Hmm. I may give sumo a try.. however I'm mainly doing DL's as a lower back exercises, and isn't sumo style supposed to shift more of the work onto the legs?
Not really sure where I feel the sumo's. I just know that I feel stronger that way and that's all that matters to me. If you want even greater development... do sumo AND conventional... you can't really go wrong that way. Doing the same exercise every week will leave you stale, so why not switch it up.
Decided to change it up a little bit and go with a push/legs/pull routine.. as my previous routine (by bodyparts) was almost completely push/legs/pull anyways
BB Bench Press
Incline DB Press
Noticeably less shoulder strength here, obviously because of the shortened rest period between last workout and the move to the same day with chest. Not bad though, I guess.
BWx3 (Triceps completely dead)
Stoked about the great gains on BB Bench. Everything else was decent, yet still pretty good. Thinking about adding a set or 2 of CG Bench to end the session next time. Still working towards that Ipod.
165x9 (I felt stupid, I accidentally forgot to load an extra 10 on one side; I was wondering why it felt so weird, haha)
First time doing these, I like 'em. By the way, these are those 45 degree Leg Presses not the machine ones that right in front of you.
First time doing these in a while as my gym took out the old machine and I had just realized there was a new one. Machine felt awkward and is probably a little too big for me but oh well. After a few reps I started getting sharp hip pains...
Seated Calf Raise
I could've done more, but the hip pains from Leg Curls come back.
70x20 (+10w +3r)
Overall a kinda crappy session. Skipped a few sets cause of the hip pains. Sucks. However, was pretty pleased with the small increases on my Squat.
Last edited by METALASIAN; 05-09-2005 at 09:22 PM.
Did these before BB Rows.
125x12 (+10w +2r)
Decent workout. Still sucking on the pullups.
147.5x3 (haha accidentally left a 2.5 on one of the sides, 2nd time now)
Incline DB Press
95x10 (Did this on BB (first time) cause some guy had been using the DB bench for forever)
Was good and bad. I was getting good gains at the beginning but towards the end I was dead. Skipped Arnold Press's cause of this.
Today SUCKED. After a Squats and a few sets of Leg Press I didn't feel so hot... so I sat down.. after five minutes I proceded to walk up to the nearest trashcan and throw up all over the place. Ugh. Feel a lot better now though. Went to Bruster's for some ice cream after the incident.
Looking real soild there...How often do you max..I love to max as often as I see I am ready keeps you good and well motivated...at any rate lookin good bro keep it up
Feels damn good to break 2 plates.
I don't get this exercise.. I'm not feeling it at all in my back, I'm guessing something with my form.. I don't know but I'm pissed. I even lowered the weight this time to practice form but still nothing.From now its form form form for this.
Deadlifts were great.. everything else sucked. End of story.
@ Gutz: Haven't maxed at all yet. I would love to max to see my numbers and where I am, however I'm just too damn lazy. Maybe I'll give it a try next week.. any pointers you'd like to make?
Use chalk, plant your feet think of something that pisses you off and start pulling man...Oh and Don't use your arms to pull let them dangle use all back...But I did want to comment on your bentover rows I do those all the time and love them I feel great after everyset its a natural high that never gets old...anyway Keep your elbows tucked into your sides feel it way more good luck bro doin great
BB Bench Press
CG bench is pathetic, but it was my first time doing it. Plus tri's are usually absolutely murdered at this point of the workout
Didn't have that much time to work out so I made it quick. Skipped the DB Flyes this time. Overall, session wasn't the best but I guess it was alright for a day where I had to work for 5 hours and couldn't eat that much.
Great workouts. I like to see the constant gains you are making. You'll be a monster in no time.
About the BB rows... don't worry too much about form. As long as you don't turn them into standing BB rows.... it's all good. Just pile on the weight and go heavy. All the greats have used this exercise and go heavy on it. Anyway, keep up the good work.
Gutz: Thanks for the advice man, I'll keep that in mind next time I'm going heavy.
Debussy Thanks bro, always good motivation and advice. You're a monster yourself, it'd be awhile till I got anywhere near your strength.
hell day (legs)
Broke 200! Definitely could've squeezed another rep or 2 in with the 205 but at the fourth rep I could tell my form was deteriorating, so I stopped before my Squats became good mornings.
Screwy so I didn't record anything.
Seated Calf Raise
Overall a decent workout. Relieved about the Squats as last week sucked. Other than that all went well.
Last edited by METALASIAN; 05-24-2005 at 08:09 PM.