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  1. #1
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    Neal's Journey to 200

    Hey guys, I've been reading the forums for a while now and finally decided to start a journal. I am currently a 17 year old senior in high school in Pennsylvania. I play hockey and golf for my school teams.

    I am 5'10, 170 pounds at probably 8-10% body fat. My longterm goal is to bulk up to 200 before cutting to a lean 190. I use Daily Plate to track my calories. I eat 3500-4000 calories a day, looking to gain about one pound a week.

    I've been on Starting Strength for about a month. I had to sub out power cleans for standing bent over barbell rows because the the cleans absolutely kills my left rotator cuff. I hurt it pretty bad about 4 months ago and have just begun easing back into lifting and I simply cannot do power cleans without pain.

    So... my workout:

    Day 1:

    -Squat 3x5
    -Bench 3x5
    -Dead 1x5

    Day 2:

    -Squat 3x5
    -OH Press 3x5
    -Row 3x5

    Rotate every other day... I'm sure you are all pretty familiar with SS.
    Last edited by decroo21; 07-27-2009 at 09:45 AM.
    I have a Big 3 total of 140. My curls, and flys are good but the skullcrushers are really holding me back!

  2. #2
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    So I just got back from a week-long vacation to Panama City, Florida and boy was it nice. Sucks to be back in PA

    Anyways, I don't really know my current maxes. I'm planning on testing them at the end of August to see where I stand.

    Goals by end of August:

    Squat- 275. Should be very reachable, I'm expecting higher.
    Bench- 250. Don't know if I can get this. Bench has been stuck for a while.
    Dead- 405. I'm confident I will be able to get this as long as I buy some chalk.

    I bull ****ted around for the first year of my training so that's why my squat is relatively low. Oh and I squat ATG. I just started deadlifting about 3 months ago and seem to just be naturally good at it.

    Well... I've got a few things to do and then I'll hit up the gym later so I'll let you guys know how it went. Maybe I'll post some starting pics later, too.
    Last edited by decroo21; 07-27-2009 at 09:46 AM.
    I have a Big 3 total of 140. My curls, and flys are good but the skullcrushers are really holding me back!

  3. #3
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    Ehhh decent workout today. Had it's ups and downs. Not bad after taking a week off and pretty much eating complete **** down at the beach.

    Squats:

    45x5
    135x3
    185x3
    225x5
    225x5
    225x5

    135x5
    45x5

    I was pretty nervous about getting under 2 45's for the first time, especially as 220 a couple weeks ago was a dog fight. However, all sets went up with relatively no trouble. On to 3 45's

    Bench:

    45x5
    135x5
    190x5
    190x5
    190x5

    135x5
    45x10

    I'm starting a deload here as I was stuck at 205 for a few workouts and making essentially no progress. 190 was not as easy as I wanted or expected and I'm a little P.O.'d about my bench right now.

    Deads:

    135x3
    225x3
    335x3.75

    ****. Got the 4th rep about as close to lockout as you can get but I was about to drop all the weight so I had to give it up. I had 335 in the bag but my grip killed me. My palms were sweaty and the bar was slipping from my grasp from the very first rep. It sucks because I know I could get 335 easily if I had chalk but I can't find anywhere close that sells it. I have to get it soon and then I'll be fine.

    Shoulders a little sore so I have to go ice it then take a nap because I'm running on about six hours of sleep.

    Oh yeah on a brighter note, I weighed in at the gym at 177 pounds . I was wearing light clothes and shoes but still probably 175.
    Last edited by decroo21; 07-27-2009 at 03:00 PM.
    I have a Big 3 total of 140. My curls, and flys are good but the skullcrushers are really holding me back!

  4. #4
    WBB Team Captain Coke's Avatar
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    Off to a good start, PRs right off the bat on the big 3.

  5. #5
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    Wow I'm sore as hell from yesterday's workout. I have not been sore in a long while so it's probably just from taking a week off.

    But I've been eating good today and am pumped and ready to see 230 fly up on my squats tomorrow. I forgot to mention earlier how impressed I've been with my linear gains on my squat. It's absolutely soared from starting at 165 for reps. I can't wait to see what my max is when I test in about a month.
    I have a Big 3 total of 140. My curls, and flys are good but the skullcrushers are really holding me back!

  6. #6
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    Well today I got hired at Dairy Queen and now I'll actually have money so that's cool. And there are 20 girls working there and three guys so even better

    Anyways, my bulk has started off good. I'm taking in about 3750 calories a day, 500 over my maintenance. If I gain one pound a week then I'll be happy because I don't want to gain too much fat. So to the workout...

    Squats:

    45x10
    135x5
    185x3
    230x5
    230x5
    230x5

    135x5
    45x5

    I debated just going light today as my legs are still pretty sore from Monday's workout. 230 was hard as hell but I managed to get all the reps up. I felt like I was going to pass out in the middle of the third set. This was my most intense and biggest struggle for any exercise ever. 235 Friday should be a blast...

    OH Press:

    45x10
    95x5
    115x5
    115x5
    115x5

    45x5

    Ughhh these irritated my left shoulder a bit. I have never liked OH Press because that is how I hurt my shoulder in the first place.

    Rows:

    115x5
    135x5
    135x5
    135x5

    115x5

    I just went light today to work on my form. 135 felt good though.


    All in all, not a bad workout. I just keep packing on the weight onto my squat and it feels great. Even though 230 was difficult today I have a feeling I'll get back on track with a strong 235 Friday. I'm hoping it was the sore legs that caused me struggle today. We'll see....

    Peace
    Last edited by decroo21; 07-29-2009 at 03:06 PM.
    I have a Big 3 total of 140. My curls, and flys are good but the skullcrushers are really holding me back!

  7. #7
    SchModerator ZenMonkey's Avatar
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    Lookin good big fella!
    Sarvamangalam!

  8. #8
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    Quote Originally Posted by ZenMonkey View Post
    Lookin good big fella!
    Thanks, yeah Starting Strength has been going good since I started it last month.
    I have a Big 3 total of 140. My curls, and flys are good but the skullcrushers are really holding me back!

  9. #9
    WBB Team Captain Coke's Avatar
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    Way to roll with that workout...gonna be pimp with those girls at DQ, lol -

  10. #10
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    Quote Originally Posted by CoCoa View Post
    Way to roll with that workout...gonna be pimp with those girls at DQ, lol -
    Lol you know it.

    Well my brother is in town from New York so I worked out with him today. It was fun, I haven't seen him in about four months. He, the gym owner Lance (whose a ****ing nutjob), and I worked out together. Lance just tells stories about his ex girlfriends so it was a good time.

    Squats:

    45x5
    135x3
    185x3
    235x5
    235x5
    235x5

    135x5
    45x5

    235 was brutal but I managed to get it up. The weekend will provide a nice break for my legs.

    Bench:

    45x5
    135x5
    195x5
    195x5
    195x5

    135x5
    45x10

    195 felt pretty easy. I focused a lot more on pulling my lats together while bringing the weight down. This seemed to help a good bit.

    Dead:

    135x5
    225x5
    295x3
    335x5

    Lance let me use some of his chalk and it really helped. I had a firm grip and the weight didn't slide at all. On the 5th rep my back rounded a little on the way up so I need to focus on preventing that.

    I finished up with a couple sets of chin ups and some bridge work.

    I was very pleased with this workout. I set PR's on my Squat and Dead and my bench deload seems to be going well. Looking forward to next week!
    I have a Big 3 total of 140. My curls, and flys are good but the skullcrushers are really holding me back!

  11. #11
    WBB Team Captain Coke's Avatar
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    You guys had a great day in the gym together, good deal dude.

  12. #12
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    Eh not much going on. Got to the gym early this morning.

    Squats:

    45x10
    135x5
    225x1
    275x1
    285x0

    185x10
    135x10
    45x5

    Decided to go Max Effort of my squats today. I got 275 easier than I thought I would. I was pretty confident about 285 but coming down I leaned forward and ended up moving the bar about 2 inches. I was very happy hitting 275 though today as that was my Max squat goal for the end of August. Now I'm shooting for 300.

    OH Press:

    45x5
    95x5
    120x5
    120x4
    120x3

    45x5

    Rows:


    115x5
    145x5
    145x5
    145x5


    Ended with some pull ups today. I continue to be greatly pleased with SS in whole and the progress I have made. In a couple months I'll change up the routine after the linear gains cease.
    I have a Big 3 total of 140. My curls, and flys are good but the skullcrushers are really holding me back!

  13. #13
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    I bought a pound of chalk from bodybuilding.com and it came today. I'm pretty sure I'm set for the next 10 years.

    Squats:


    45x5
    135x3
    185x3
    240x5
    240x5
    240x5

    135x5

    Tough but it just keeps moving up.

    Bench:

    45x5
    135x5
    200x5
    200x5
    200x5

    135x5

    During my deload, the bench has been a nice break between my heavy squats and deads. Not today though. It went back to being pretty hard. 205 was where I got stuck last time so hopefully I can blow by it next workout.

    Deads:

    135x5
    225x5
    275x3
    345x5
    135x3

    Chalk is a godsend. But anyways I saw a guy (who is pretty weak) from my school at the gym. He saw me load up the bar to 345 and laughed. Since I have a smaller, toned body many people are surprised at the weight I can do. I told him I was going for my one rep max and he was saying how there is no way I can get it. I proceeded to throw it up 5 times in his face lol. He just shook his head and went back to benching 115.
    I have a Big 3 total of 140. My curls, and flys are good but the skullcrushers are really holding me back!

  14. #14
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    Squats:

    45x5
    135x3
    185x3
    245x5
    245x5
    245x5

    135x5 Box Squats

    I've been amazed by my squat while on SS. Each session is hard as **** and then I think there is no way I'm getting all 3 sets next time. Then I get all 3 sets and think they same thing about the next session. It's been crazy.

    OH Press:

    45x5
    95x3
    120x5
    120x5
    120x3

    45x5

    Rows:

    115x5
    150x5
    150x5
    150x5


    I finished up with 2 sets of 10 dips.

    There was this really hot 20 year old girl at the gym today. She was in tight ass pants and doing deadlifts...... with 350 pounds I was intimidated lol.
    Last edited by decroo21; 08-07-2009 at 11:06 AM.
    I have a Big 3 total of 140. My curls, and flys are good but the skullcrushers are really holding me back!

  15. #15
    WBB Team Captain Coke's Avatar
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    Glad to see you rolling this way man, staying on the rise.

  16. #16
    LuNa
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    Looking awesome mate. Loved the story about deadlifting in that guys face! Keep up the great work.

  17. #17
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    Quote Originally Posted by CoCoa View Post
    Glad to see you rolling this way man, staying on the rise.
    Quote Originally Posted by LuNalicious View Post
    Looking awesome mate. Loved the story about deadlifting in that guys face! Keep up the great work.
    Thanks guys!

    I was really busy the last couple days so I didn't have time to post yesterday's workout. I started my job at Dairy Queen and have been working eight hour shifts..

    Yesterday

    Squats:

    45x5
    135x5
    185x3
    250x5
    250x5
    250x5

    135x3

    Good session here. My reps have gone from 185 to 250 in 2 months and I took a week off in that stretch. It's been unbelievable.

    Bench:

    45x5
    135x5
    205x5
    205x5
    205x4

    135x5

    205 is where I stalled last time and needed to start my deload. I definitely felt like I had the strength to get up all the reps but the last one I brought the bar down a little too high and screwed myself. I'm debating whether or not to move to 210 next workout.

    Dead:

    135x5
    225x3
    175x3
    355x0
    315x3
    225x5

    Wow. Technically I didn't get 0. I just started the first rep and my back rounded so bad I just stopped there cause I knew something was wrong. I don't know what happened, I got 345x5 last week no problem with good form. I dropped down to 315 and even that was hard. Maybe I was just a little burnt out today. If not perhaps time for a deload

    So now I get to go work the 1-9 shift at the DQ. Awesome
    I have a Big 3 total of 140. My curls, and flys are good but the skullcrushers are really holding me back!

  18. #18
    WBB Team Captain Coke's Avatar
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    Continued PRs across the board =

  19. #19
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    Quote Originally Posted by CoCoa View Post
    Continued PRs across the board =
    Thanks, bro!

    Squats:

    45x5
    135x5
    185x3
    255x5
    255x5
    255x5

    135x5

    Hard as **** but keep on keepin on.

    OH Press:

    45x5
    95x3
    120x5
    120x5
    120x5

    45x5

    Rows:

    115x5
    155x5
    155x5
    155x5


    3x10 BW Dips
    I have a Big 3 total of 140. My curls, and flys are good but the skullcrushers are really holding me back!

  20. #20
    WBB Team Captain Coke's Avatar
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    Moving on strong with the squats and all, make no mistake.

  21. #21
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    Quote Originally Posted by CoCoa View Post
    Moving on strong with the squats and all, make no mistake.
    Thanks, yeah it's been great.

    Last workout a buddy who I was waiting for was finishing his shrugs so I decided to jump in for a set. I of course turn my head in the middle of a rep Yeah so my neck has been pretty stiff the last couple days..

    Squats:

    45x5
    135x5
    185x3
    260x5
    260x5
    260x5

    135x3

    5 more pounds, baby!

    Bench:

    45x5
    135x5
    210x4
    210x3
    210x2

    135x5

    LOL not good.

    Dead:

    135x5
    245x5
    350x4
    135x3

    Ahhh felt good to recover after my pitiful DL showing last time. I got the 5th rep to about my knees and just couldn't handle it anymore.

    Well the two lifts I focus on both went up and that made me pretty happy. My bench continues to disappoint but I just keep telling myself I'll take care of that in a few months with 30 Pounds in 30 Days.
    Last edited by decroo21; 08-14-2009 at 11:32 AM.
    I have a Big 3 total of 140. My curls, and flys are good but the skullcrushers are really holding me back!

  22. #22
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    Squats:

    45x5
    135x5
    225x2
    300x1 ATG MAX
    135x5 Box
    135x5 Box

    300 went up pretty smoothly, I'm probably going to try for 315 in the next couple weeks.

    OH Press:

    45x5
    95x3
    125x4
    125x4
    125x3

    45x5

    I ****ing hate these.

    Rows:

    115x5
    135x5
    135x5
    135x5


    Another deload for form purposes.
    Last edited by decroo21; 08-17-2009 at 03:07 PM.
    I have a Big 3 total of 140. My curls, and flys are good but the skullcrushers are really holding me back!

  23. #23
    WBB Team Captain Coke's Avatar
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    The overhead presses are indeed a killer movement, you handled 'em though ...doing damn good overall too.
    Last edited by Coke; 08-18-2009 at 09:32 AM.

  24. #24
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    Quote Originally Posted by CoCoa View Post
    The overhead presses are indeed a killer movement, you handled 'em though ...doing damn good overall too.
    Thanks man, it's greatly appreciated!

    Pretty sick today so no workout, hopefully I feel better for tomorrow.
    I have a Big 3 total of 140. My curls, and flys are good but the skullcrushers are really holding me back!

  25. #25
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    Been a while since I updated my journal. Basically for the last week I've been sick and haven't eaten a lot at all. Bad combination...

    Anyways yesterday was my first day on the Texas Method. I deloaded all my lifts and...

    Yesterday

    Squats:
    45x5
    135x5
    185x3
    245x5
    245x5
    245x5
    245x5
    245x5

    135x5

    First time ever doing 5x5 for squats and all I can say is holy ****ing ****. Damn those are hard.

    Bench:
    45x5
    135x5
    185x5
    185x5
    185x5
    185x5
    185x5

    135x5

    Went up pretty smoothly... kinda.

    Rows:
    115x5
    145x5
    145x5
    145x5


    2x10 Dips

    First day on TM I think went pretty well. Looking forward to recovery days on Wednesdays now
    I have a Big 3 total of 140. My curls, and flys are good but the skullcrushers are really holding me back!

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