Let's see if the skinny ****er gets bigger and stronger.
NOW: NOVEMBER 1 - Bodyweight 132-135 lbs. Height 5'7
Will be doing 3 sets of 12 on all lifts, even main compounds. I used to do 5x5 on main compounds, and 3x8 on other stuff.
Format: Sets x Reps * Type of Lift * Poundages * (Comments/notes)
3x12 Squat: Soon to find out.
3x12 Front Squat: " "
3x12 Overhead Squat: " "
3x12 Romanian Deadlift: " "
3x12 Flat Bench Press: " "
3x12 Close Grip Bench Press: " "
3x12 Dips: " "
3x12 Tate Press: " "
3x12 Conventional Deadlift: " " (Should I do singles?)
3x12 Barbell Bent Over Rows: " "
3x12 Chin Ups: " "
3x12 T-Bar Rows: " "
3x12 Military Press: " "
3x12 Push Press: " "
3x12 Incline Bench Press: " "
3x12 Side Raise: " " (Elbows are Bent at 90 degree)
Any comments and suggestions, please tell me !!
Nov. 16/05 1:46 a.m.'
2 minutes rest after each set, 3-4 mins rest after each exercise.
3x12 Back Squats: 90 lbs.
3x12 Front Squats: 70 lbs.
3x12 Overhead Squats: 50 lbs.
3x12 Romanian Deadlift: 120 lbs. (Hmmm...knees were shaking so much lol)
Daaaaammmmnnn, so weak.
Thursday, November 17/05 12:39 a.m.
3x12 Flat Bench: 80 lbs.
3x12 Close Grip: 60 lbs.
3x12 Dips: bodyweight
3x12 Tate Press: 20 lbs. dumbells
3x12, 8, 12 Dumbell Shoulder Press: 25 lbs, 25 lbs, 20 lbs.
Last edited by SkinnySadMan; 11-16-2005 at 10:47 PM.
Fri. Nov. 18/05
3x12 Conventional Deadlift: 140 lbs.
3x12 Barbell Bent Over Rows: 70 lbs.
3 sets of 8,6+2, 5+3 Chin Ups: Bodyweight......couldn't even complete 3x8
3x12 Dumbell Bent over rows (1 arm on bench): 25 lbs, approx. 32 lbs. on last set.
2x12 Dumbell Bicep Curls: approx. 12 lbs.
2x12 Hammer Curls: approx. 12 lbs.
3x12 Behind the back barbell wrist curls: 70 lbs.
finished workout....... Tuesday, Nov. 22/05 1:41 a.m.Originally Posted by SkinnySadMan
3x8 Back Squats: 100 lbs.
3x8 Front Squats: 80 lbs.
3x8 Overhead Squats: 60 lbs.
3x8 Romanian Deadlift: 130 lbs.
current Short term goal: Back Squat bodyweight for 3x12Originally Posted by SkinnySadMan
Long term goal: Squat 2x bodyweight, Overhead squat bodyweight 12 times.
Wednesday, Nov. 23/05 8:36 p.m.Originally Posted by SkinnySadMan
3x8,10,12 Flat Bench: 90 lbs.
3x10 Close Grip Bench: 70 lbs.
3x10 Dips: Bodyweight +10 lbs.
3x8 Tate Press: 25 lbs.
3x12 Dumbell Incline Press: two 25 lbs. dumbells
3x12 Dumbell Military Press: two 20 lbs. dumbells
Crap workout? Please comment.
IMHO, you're trying to do too much in each session, I think you should limit yourself to 2 (or 1) exercise/bodypart. Add volume if you think you need it. Switch exercises or change the set/rep scheme every two-three weeks to keep yourself from going stale.
So, what was crap about yesterday's workout? If it were me, I would have stuck w. just BP and dips. You definately don't need the close grip BP, Tate Press and DB incline in that workout - they're good exercises, but you're just hitting the same muscles that are probably already getting enough from the BP and dips.
It seems like all your lifts have gone up, but I agree with Sensei here. Although, it's hard for me to say because I'm not the biggest fan of your split in the first place. But hey man, if you think it's gonna work for ya then go for it. Oh btw, I saw your picture thread, and you're gonna be massive if you lift and eat right. I'd kill for your genetics.Originally Posted by Sensei
Last edited by bschatz88; 11-24-2005 at 06:52 AM.
20 years old
Current Weight:175 (10/28/08)
Thanks, but I was going pretty light (light enough so I am sure I can complete the sets). So I guess I'll have to go much heavier next week. BTW I'm not too sure if I should do shoulders on Monday (right after legs).....or keep them on Wednesday (chest/tri).Originally Posted by Sensei
So I'll try this:
3x8-12 Flat bench
3x8 Military Press
3x8 Arnold Press
3x8 Push Press or Incline Bench ?
Another thing, does doing 3x8 one week, 3x10 next week count as changing rep scheme? How about adding a complete set ?
....Or please do create a whole new simple routine like this one for me? If you don't mine. heh
Last edited by SkinnySadMan; 11-24-2005 at 02:14 PM.
Thanks for the comments, always appreciated.Originally Posted by bschatz88
dude, judging from your PR #s, why the hell are you lifting such light weight? at a 180 lbs bench, 270 lbs deadlift, and a 200 lbs squat, why are you doing sets of 12 with 90, 140, and 100 respectively? am i the only one who noticed this?
i'm just a few pounds heavier than you but from my own experience when i maxed 185 on bp's, 135 x 12 was more than doable. at a 270 deadlift you should be able to dead 205 for at least 12 reps, and with a 200 lbs squat, you should be able to do 155 lbs easily. seriously man you're so much stronger than what you're lifting now, so why not use more challenging weight?
19 yrs old
5'9'' @ 165 lbs
BB Bench Press: 275 lbs
ATG Squat: 355 lbs
BB Deadlift: 335 lbs
Working on form, especially deadlift. BTW I don't know, it's weird I remember working with 130 lbs. for 3x8 on flat bench, I was struggling... pretty much failure on last set (couldn't complete). But I tested for new 1rm and got 180.Originally Posted by HelpMeLift
How about this instead, keeping the sets/reps the same and changing exercises (or the set-rep scheme) every third week? I assume your 3 sets of 8-12 do NOT include warm-up sets, so it should be more than enough work.Originally Posted by SkinnySadMan
Monday - Legs/Back
SQ, RDL, Chinups, Rows
Wednesday - Chest
Friday - Back/Shoulders
DL, Rows, Military Press, Bent Over Laterals
edit: btw, working on form is very important, but working on form with challenging weights is even more important. Although it's true you shouldn't sacrifice form for weight, you need to challenge yourself to maintain form while grinding out some reps too.
Last edited by Sensei; 11-25-2005 at 03:45 AM.
exactly. skinnysadman, it's possible to keep proper form while using a challenging weight. seriously those #s are a joke compared to your pr #s.Originally Posted by Sensei
19 yrs old
5'9'' @ 165 lbs
BB Bench Press: 275 lbs
ATG Squat: 355 lbs
BB Deadlift: 335 lbs
Thanks, will try this one. Will post results later on today.Originally Posted by Sensei
Last edited by SkinnySadMan; 11-25-2005 at 02:15 PM.
Fri. Nov. 25/05
3x8, 12,12 Deadlift: 180 lbs. (Should of done 12 reps on first set....)
3x12 Barbell Bent Over Rows: 90 lbs. (last set on 10th rep, had to stop...I want)
3x8 Barbell Military Press: 70 lbs. (Barely completed very last 2 reps)
3x8 Bent Over Laterals: 2 12 lbs. dumbells (I really don't know what to say..... but damn I am pathetically weak all over)
About the Barbell Bent over rows, why is it so hard to push for more reps when you start feeling uncomfortable? I did half reps on 9th and 10th, and stopped, but then did another 2 half reps to complete my last set. WTF will I get results like this ?
I also added 3x8 dumbell bicep curls, 25 lbs. dumbells. My poundages aren't increasing.
I wouldn't just add exercises indiscriminately. If you are working the push and pull exercises hard enough, your beach muscles should be growing too. How many sets are you doing including your warm-up sets? What kinds of warm-up sets/reps do you typically do?
The reason I ask is that if you are doing any kind of warm-up at all, you are very easily doing well over 20 sets/training session.
I don't do warm up sets.
So it wouldn't help any bit if I do a little tiny work on an isolation movement, would I be jsut wasting my time ? I'm still a newb.
You don't do any warm-up whatsoever???
Extra isolation work, cardio, etc. is up to you. It's just that it can be a slippery slope and if you think it's affecting your main exercises in any way (and it probably will), have the brains to dump it.
Edit: btw, that's my opinion on the matter. It just seems to me that if you are working hard enough on the main exercises, you won't even want to bother with curls...
Last edited by Sensei; 11-26-2005 at 12:11 AM.
Finished workout.......Tuesday, Nov. 29/05 2:20 A.M.Originally Posted by SkinnySadMan
3x10 Back Squats: 100 lbs.
3x10 Romanian Deadlift: 130 lbs.
3x8 Chin Ups: Bodyweight only, barely finished very last rep.....
3x8 Dumbell Bent Over Rows: 40 lbs. dumbell
2x15 on all rotator cuff stuff.
Alright when I reach 3x12 on legs I'll switch to....
Say Iono Front Squats and Overhead squats? Any comments on this ?
Last edited by SkinnySadMan; 11-29-2005 at 12:23 AM.
3x8 flat bench: 120 lbs. (Barely got the very last rep)Originally Posted by SkinnySadMan
3x8,8,6+2 Dips: Bodyweight +35 lbs, +25 lbs, +25 lbs. (Failure on 6th...rest few seconds did extra 2).
3x8 Dumbell Tricep extension: 15 lbs. dumbell. Weird...it's like my muscles don't feel fatigued but instead it is my elbow joints that's holding me back.
2x15 on all rotator cuff stuff....approx. 4-5 lbs.
EDIT.....Amount of sleep before this work out: 4-5 hours. I got called in crappy ass work.
Last edited by SkinnySadMan; 11-30-2005 at 09:47 PM.
Saturday, Dec 03/05 1:11 a.m..... Finished workoutOriginally Posted by SkinnySadMan
3x8 Deadlift: 200 lbs. (Heart rate was about 162 BPM after last set)
3x12 Barbell Bent Over Rows: 90 lbs. (same thing as last week... gave up on 10th rep.....)
Went for 3x10....NOT, did 10, 8, 6, 4 Military Press: 70 lbs. (I should of read this journal before working out, I would of kept it at 3x8).
3x8,8,10 Bent Over Laterals: two 12 lbs. dumbells.
3x10 Barbell Shrugs: 140 lbs.
2x8 Bicep Curls: 25 lbs. dumbells.
Last edited by SkinnySadMan; 12-02-2005 at 11:15 PM.
Finished Workout......Tuesday, Dec. 06/05 1:11 a.m.Originally Posted by SkinnySadMan
3x8,8,10 Back Squats: 130 lbs.
3x12 Romanian Deadlift: 130 lbs.
3x10,8,5+3 Chin Ups: Bodyweight only (My chin-ups never improves?)
3x10 Dumbell Bent Over Rows: 40 lbs. dumbell (sloppy form)
2x15 on all rotator cuff exercises.
chin ups are hard to improve on bro, just keep working at them.
body weight - 150 lbs
Bench press 9 rep max - 80kg
Clean and jerk 2 rep max - 70kg
(Will update other stats later soon)