I am 5'11 and ~149. I have been lifting for about 3 months, lifting correctly for about a month and a half as of today. I have used this site from the beginning, and it has helped me immesnley. I have gained almost a steady 10lbs.
I constantly forget my journal everywhere, therefor I will start keeping track here.
My routine is WBBR#1
Monday : Chest & Back
Tuesday : Off
Thursday : Off
Friday : Shoulders, Tri's, Bi's
I am currently bulking, eating everything in site whenever possible.
My shakes consist of 2 Cups Skim Milk, 2 Scoops whey, 2 TBSP peanut butter, 1 Cup Oatmeal.
I have one in the morning, one pre workout, one at night.
- Shake + 3 Eggs + 4 Pcs Bread
- 2 Chicken Sandwiches
- Pre Workout Shake
- Beef Roast + Veg
Squats__Hack Squats__St Leg D/Ls__Leg Curls__Leg Raises__Calf Raises
Last edited by Addam1125; 10-12-2005 at 08:14 PM.
Shake (+ A banana)
Lunch 2 open faced turkey sandwiches, 2 milks, green beans
Pre Workout Shake
Jambolia w/ sausage
Chest And Back
Bench Press 130x7 | 130x6
Incline DB Press 50x8 | 55x7
Dips BWx8 | BWx8
Lat Pulldown 100x8 | 110x8
Deadlift 165x8 | 175x8
BB Rows 120x6 | 110x8
Last edited by Addam1125; 10-19-2005 at 06:14 PM.
Pre Workout Shake
1 can tuna w/ mayo & bread
Squats: 120x8 | 125x8 (Abs crap out before legs for some reason)
Hack Squats: 150x8 | 150x7 (Significantly improved form)
St Leg D/L's: 150x8 | 150x8 (Flexed gluts along with hammies, felt pretty good)
Leg Extensions: 120x8 | 130x8
Leg Curls: 75x8 | 75x7
Calf Raises: 120x10 | 125x10 |125x10 | 130x10
Got tired toward end of workout, I believe I am getting sick. I plan on getting alot of sleep tonight. Overall the workout was good, improved form on a couple things, and increased weight.
My friends and I will be taking pictures on Friday. We have no beginning pictures, and as of right now we are approximatley 2 months in.
We will be taking pictures monthly from this point on to track gains, I will be posting weight and measurements aswell.
Last edited by Addam1125; 10-19-2005 at 06:47 PM.
Friday Morning Weigh In 156.0
8" Turkey Hoagie, 1 Apple, 1 Whole milk
Pre Workout Shake
Spaghetti + Sausage
Shoulders, Tri's, and Bi's (Now forearms too!)
Military Press: 70x8 | 75x8
Seated Db Press: 35x8 (AR) | 35x6 (Lifted myself from the seat a little, might be a CR)
Alternating Lat Raise: 7.5x5x5 | 7.5x5x5
Narrow Grip Bench Press: 105x8 | 110x7(AR) (Felt amazing)
French Press: 65x8 | 70x5 (Weight dropped coming up on 6)
BB Curls: 75x7 | 75x7 (Arched back on 7)
Hammer Curls: 30x7 (Better form)
Wrist Roller 20xFullLength | 20xHalfLength (BURRRRRRRRNNNNNNNNNNN)
Wrist Curl: 20x8 | 25x8
Rev Wrist curl: 15x8 | 20x8 (Modified, done standing up, held the arm being worked slightly elevated with the free arm; felt better with 15 than with 20)
Edit: Just remembered I completly forgot abs. This may be for the better, friday's are long to begin with, and I added forearms so maybe I will do abs on leg days.
Last edited by Addam1125; 10-22-2005 at 08:52 PM.
2 Wimpie's Broccoli Home Fries 2 whole milks
Half PB Sandwich + 1/2 Chicken Wrap + 1/2 Lunch & Meat Wrap (lol, my friend feeds me alot. woo!)
1 can tuna on white w/ mayo
Chest And Back
Bench Press: 145x8 | 150x6 (I just found out you are supposed to include the bar weight, that accounts for sudden jump in weight. Sets felt good, good form also.)
Incline DBP: 55x8 | 55x7
Dips: BW+5x8 | BW+5x7 (Sharp pain immediatley after set, fades into burn)
Lat Pulldown: 100x8 | 105x8 (I don't like these, want to get a chinup bar asap)
Deadlift: 180x8 | 185x7 (Pretty good form I think, switched to mixed grip)
BBRows : 110x7 | 110x7 (Switched to a wider grip, still not sure if I am doing them right)
Shrugs: 110x10 (Realized I am supposed to do reps of 10, need to work on form, possibly drop weight)
Good workout, lost energy quick, but pushed out the sets nonetheless.
Last edited by Addam1125; 10-24-2005 at 07:26 PM.
Alright, so I got lazy...lol.. Gonna start fresh :-)
Skipped friday. Too tired after football + weed.
Today was chest and back. I didn't each lunch today either, because the food sucked that bad today at lunch. This isn't good.
Bench Press: 155x7 160x5 (These felt pretty good)
Incline DP Press: 60x7 60x6 (These sucked + weight dropped because I kind of crushed the tip of my index finger while unloading the barbell. Couldn't grip the left db)
Deadlifts: 160x8 170x7 185x5 200x3 (I like this new method of dl'ing)
BB Rows: 100x8 100x8 (I FINALLY GOT MY FORM DOWN. THESE FELT AWESOME)
Mil Press: 80x6 75x7 (Very tired at this point)
Narrow Grip BP: 110x8 115x7 (Still tirrrreddddd)
BBCurls: 70x10 (I went for a high rep range for some reason. Said **** it after the first set)
Wrist Roller: 30xFull 30x3/4 (Left forearm didn't feel worked as much, I am assuming it's because i wasn't gripping that hand as tight due to my finger injury)
Today kind of sucked for the most part except for rows. I complelty forgot dips, which i am going to replace w/ decline bench next week, and lat pulls. OOPS :-X. Made up for some of my excs missed on friday.
Tomorrow is a new day. Looking forward to squatting this week.
It's actually the fourteenth, but I am just now getting around to posting.
Mil Press: 80x5 85x7 +15lb
Seated DB Press: 35x8 40x8
Lat Raise: 15x10 15x10
Narrow Grip BP: 110x8 120x7 +15lb
French Press: 60x8 65x8
BB Curl: 80x7 80x6
Hammer Curl: 35x8
Wrist Roller: 30xF 30xF
Wrist Curl: 25x8 25x8
Rev Wrist Curl: 20x8 25x8
I think it was a good workout. Don't remember really.
Flat BP: 90x10 115x8 140x5 155x3 170x1 +15lb (WOOO! I maxed 185 today, and could have done more. Felt excellent)
Incline DBP: 65x5 65x5 (These were hard..I think i'll do the same weight next week anyway)
Deadlift: 135x10 155x8 180x5 205x3 +15lb (Felt good)
B/O BBRow: 105x8 115x6 +15lb (Good form, feels good now)
Chinups: BWx8 BWx7
Dips: BWx8 BWx8
Did chinups + dips at park
Went to an ACTUAL GYM today. I must say, I enoyed it alot. I think i will be taking advantage of my school's weight room from now on. I walked like I got porked in the ass for about 10 minutes after this workout.
Squats: 110x10 130x7 160x5 185x3
Hack Squats: 160x7 170x6
Leg Curls: 70x8 80x8
St Leg DL: 160x8 170x8
Calf Raises: Some wierd machine..don't know the weight. Some lady stole if after 2nd set.
Good workout all in all. I <3 the gym.
S T B
Mil Press: 95x12 115x7 120x4
Seated DB Press: 35x8 35x6
Alt. Lat Raise: 10x10
Narrow Grip BP: 90x12 120x8 125x8
French Press: 65x7 65x6
St Bar Curl: 65x8 75x8
Then did some abs + forearm stuff
C & B
Bench 105x10 130x7 155x5 180x3
Inc DB Press 60x8 65x5 (Almost 6! SO CLOSE!)
Dips BWx8 BWx7
Chins BWx5 BWx4 (Move grip in + get assist)
Deadlifts 145x10 165x8 180x5 215x3 (Apprx.. I forget exact #'s)
BB Rows 105x8 110x7
Awesome workout.. I <3 Real gyms
Squat 115x10 135x7 160x5 185x3
Hack Squat 155x8 180x8
SLDL 170x8 180x8
Leg Curl 70x8 80x8
Calf Raises 200x8x3
Good lower body day man, looks like your lifts have been goin up
20 years old
Current Weight:175 (10/28/08)