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  1. #1
    Getting un-streamlined Progress's Avatar
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    The progress of Progress

    Well it seems as though the journals are one of the most popular areas of this board. I've neglected reading them, let alone starting my own but here goes. My girl broke up with me, I'm starting school again in August and I figured I'd try to tighten up my workout and diet until I start school. Ideally I could continue it through school, but who knows.

    I've been working out with WBB1 for a little over a year now and it's been great. I've slightly modified it as seen below. These last three workout days were crammed without rest days because I will be going home for Easter today after work and needed to get them in.

    My diet is currently bulking/maintaining. I haven't been pounding food but I will try to change that shortly. I'd like to bulk through May, maybe half of June and then start my first cut.

    I have some pics of my upper body in the pics forum. They are sort of old but I look very similar. Legs have gotten bigger and I'm sure I'll post pics sometime soon.

    Last time I was weighed at the docs. (a little over a month ago) I weighed 173 lbs. I'm 5'10." Not sure what BF is but I'm guessing around 12%.

    Here are my workouts starting Monday (4/10), to Wednesday (4/12).

    Day 1: Chest/Back

    BB Bench - warmup, 185 x 8, 185 x 6
    Incline DB - warmup, 75 x 8, 70 x 6
    Dips - warmup, BW+80 x 8, BW+80 x 6
    Pullups - warmup, BW+15 x 8, BW+15 x 6, BW+25 x 3 (mostly focused on negatives)
    DL - 135 x 8, 225 x 8, 295 x 6, 295 x 6, 345 x 1 ( )
    BB Rows - warmup, 155 x 8, 155 x 6
    BB shrugs - warmup, 185 x 10
    Knee raises and crunches - meh

    Day 2: Legs

    Squat - 135 x 10, 185 x 8, 185 x 6, 205 x 3, 235 x 1
    Hack sqauts - 135 x 8, 225 x 8, 245 x 6
    Leg curls - warmup, 80 x 8, 80 x 8
    SLDL - 135 x 8, 205 x 8, 205 x 6
    Seated calf raises - warmup, 200 x 10 (*4)
    Side bends - meh

    Day 3: Shoulders/Tris/Bis

    Standing Military Press - warmup, 115 x 8, 115 x 7, 135 x 2 ( )
    Seated DB Press - warmup, 50 x 8, 50 x 7
    Lateral raises - warmup, 30 x 10, 30 x 10
    DB Shrugs - warmup, 85 x 8, 80 x 8
    Narrow Grip Press - warmup, 145 x 8, 145 x 6
    Skull crushers - warmup, 90 x 8, 90 x 7
    BB Curl - warmup, 95 x 8, 95 x 7, 115 x 2
    Hammer curl - warmup, 45 x 8
    Crunches - meh

    I'm stronger now than I've been my whole life. I'd like to get stronger and bigger, obviously, but I think this is a good point to start.

    Diet, like I mentioned, isn't strict and only supps. I take are multi, fish caps, whey, ETS and creatine.

    It begins!
    Last edited by Progress; 05-01-2006 at 10:16 AM.

  2. #2
    Getting un-streamlined Progress's Avatar
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    Well I think after this week I'm going to switch from WBB1 to WBB2. I'm switching for several reasons. 1. I've been doing it for over a year now and I think my body is ready for something different. 2. I'm bored of it. 3. Weighted dips are killing my sternum.

    I haven't had a full week so I did chest/back yesterday and here is how it turned out:

    BB Bench: Warmup, 185 x 8, 185 x 6
    Incline DB: warmup, 75 x 7, 70 x 6
    Dips: BW x 10, BW+80 x 8, BW+80 x 7
    Pullups: BW x 10, BW+15 x 8, BW+15 x 7, BW+35 x 3
    DL: 135 x 8, 225 x 8, 295 x 6 (w/straps), 295 x 6 (w/straps), 315 x 1 (raw)
    BB Rows: Warmup, 185 x 6, 185 x 6
    BB Shrugs: 185 x 10
    Knee raises - sort of

    Todays diet:

    M1: 1 cup FF cottage cheese and a banana
    M2: 2 cups skim milk, two cups Honey Bunches of Oats
    M3: 2 cups spaghetti, 6 oz can tuna
    M4: 1 scoop Nitrean/Opticen mix (70/30 split respectively), 1 cup FF plain yogurt w/Splenda
    M5: Chicken Stir fry
    M6: Undecided as of now

  3. #3
    Getting un-streamlined Progress's Avatar
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    Looking for advice

    Someone please respond to my journal!

    Even after over a year of WBB1 my traps are still lagging. I've added DB shrugs to my shoulder workout on day five but still no significant gains. Since I'm going into WBB2 I'd like to know I'm hitting my traps sufficiently.

    Any other ideas to build my traps/yoke?
    Last edited by Progress; 04-20-2006 at 10:28 AM.

  4. #4
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    training is looking good whats your maintanance cals and your cals your taking in daily out of interest. putting on size to any muscle is gaining weight in general. for traps mine have come on from doing heavy BB smith shrugs. the most important thing is making your your arms stay straight and you focus on just shrugging your shouldersna dn really using them traps with a sqweeze at the top keep up the good work
    my journal
    http://www.wannabebigforums.com/showthread.php?t=68545

    weight 202 - (bf around 14%)
    PR's
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF

    Goals

    200 pound at 10% bf by next summer

  5. #5
    Getting un-streamlined Progress's Avatar
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    Quote Originally Posted by HILL
    training is looking good whats your maintanance cals and your cals your taking in daily out of interest. putting on size to any muscle is gaining weight in general. for traps mine have come on from doing heavy BB smith shrugs. the most important thing is making your your arms stay straight and you focus on just shrugging your shouldersna dn really using them traps with a sqweeze at the top keep up the good work
    Thanks. I haven't calculated my cals yet. I've just tried to down a decent amount of everything in every meal. I do know I need to eat more though.

    I haven't tried smith shrugs. I will give those a shot in replacement over the DB shrugs on shoulder day.

    Thanks for the advice!

  6. #6
    Getting un-streamlined Progress's Avatar
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    Legs 4/20:

    Squats: 135 x 8, 185 x 8, 185 x 7, 205 x 3, 235 x 1 (missed on two )
    Hacks: 135 x 8, 225 x 6, 225 x 4 (pathetic grip )
    Standing leg curl (hammer strength): warmup, 90 x 8, 90 x 8
    SLDL: 135 x 8, 205 x 8, 205 x 7
    Seated calf raises: warmup, 180 x 10*4

    To reinforce my last post about switching routines I can't wait to start WBB2 next week!

  7. #7
    Getting un-streamlined Progress's Avatar
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    Here's 4/21's shoulder workout:

    Military press: warmup, 115 x 8, 115 x 7, 140 x 2
    DB press: 25 x 8, 50 x 8, 55 x 6
    Lateral raises: 30 x 10*2
    Smith Shrugs: two plates each side x 10*2
    Narrow grip BB press: warmup, 145 x 8, 145 x 7
    Skull crushers: warmup, 90 x 8, 90 x 7
    BB curls: warmup, 95 x 10, 105 x 8
    Hammer curls: 45 x 8
    Some abs

  8. #8
    Getting un-streamlined Progress's Avatar
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    Wow WBBII kicked my azz. I don't know if it was because of the transition to a different routine or the less than amazing diet for yesterday but it was rough. EDIT: Also, I stopped ETS and Creatine for a while. I think I will pick up after a month or so of WBBII.

    Chest/Back, 4/24:

    Incline BB press: warmup, 75 x 11, 70 x 8 (missed on 9?!?!)
    Close grip chins: BW x 11, BW+10 x 11, BW+10 x 9
    Flat bench flies: warmup, 45 x 11, 45 x 10
    DL: 135 x 11, 225 x 11, 275 x 9 (shouldn't have even attemped, I felt like I was falling asleep)
    Decline Barbell: 135 x 11, 155 x 10, 155 x 8
    T-bar row: 110 x 11, 110 x 11 (definitely can do more but yesterday was saddening)

    I'm going to go pound some cottage cheese FTW!
    Last edited by Progress; 04-26-2006 at 07:33 AM.

  9. #9
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    20-rep squats! How much weight should I do? I guess I can do 185 and force 10 and then the remaining 10 would be breathing squats?

    Please advise!

  10. #10
    Senior Member KevinStarke's Avatar
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    Try it out man see if you can handle it. Stopping at the top and taking a few breathes is no big deal.

  11. #11
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    Quote Originally Posted by KevinStarke
    Try it out man see if you can handle it. Stopping at the top and taking a few breathes is no big deal.
    Alright, I'll give it a shot. I'll play Vicarious on the ol' iPod and see how it turns out.

  12. #12
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    Holy azz that was rough! The first eight reps came as normal. I forced the second two and was amazed that I could do it keeping tempo. Then at 10 I started to pant. I was breathing like crazy. I forced 20 and fell to the floor and was dead for the rest of the workout. The leg press felt the brunt of the squats, that's for sure.

    Squats: warmup, 135 x 10, 185 x 20
    Leg Press: warmup, 165 x 20
    Leg extensions: warmup, 160 x 15
    Hammy curls: warmup, 90 x 9, 90 x 6 (had to drop set to finish)
    Calf raises: 180 x 15 (oops forgot to go to 25, seated), 160 x 25 on leg press
    Side bends: 90 x 12*3

  13. #13
    Still Plugging Away -TIM-'s Avatar
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    Quote Originally Posted by Progress
    Squats: warmup, 135 x 10, 185 x 20
    Damn! Nice set Progress.
    Best way to cheat on deadlifts...

    Stand there for a few minutes, then pace back and forth a lot, huff and puff, wait until everybody's looking. Approach the bar. Back off. Approach it again. Back off. Get some water. Chalk up. Approach the bar again. Then spray some more chalk around. Wait until people start losing interest. When nobody's looking, pick it a little off the floor, and slam it down. Jump up and yell "LIGHT WEIGHT BABY". Then give high fives all around. - Belial

  14. #14
    Getting un-streamlined Progress's Avatar
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    Quote Originally Posted by KevinStarke
    Nice workout man, strong deadlifting.
    I hope you're referring to the one from a few weeks ago considering since I've began WBBII, I've been struggling. But thanks!


    Quote Originally Posted by -TIM-
    Damn! Nice set Progress.
    Thanks! It really kicked my ass. Hopefully I can do it again today.

  15. #15
    Senior Member KevinStarke's Avatar
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    Nice 20 repper man, gonna be hurtin tomorrow.

  16. #16
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    Quote Originally Posted by KevinStarke
    Nice 20 repper man, gonna be hurtin tomorrow.
    Oh, I am!

    Eating today:

    M1: 1 cup FF cottage cheese, 1 banana
    M2: 2 cups raw oats, 2 cups skim milk, some Splenda, ate it raw, yum!
    M3: I have some left over stir fry w/rice, 1 cup FF plain yogurt w/scoop Nitrean
    M4: 1/2 lb Spaghetti with some of my mom's pasta sauce (can you say 800 cals and 28 grams of protein just in the pasta?), 6 oz can tuna
    M5: A ton of stir fry/w rice
    M6: I might be drunk by this time, I'll be creative.

  17. #17
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    4/28/06 - Shoulders/Bis/Tris

    Wasn't ready for this!

    Seated Dumbbell Press, Standing Dumbbell Lateral Raises, Front Dumbbell Raises
    2x6 (supersetted): warmup, 60 x 6*2, 25 x 6*3, 25 x 6*3
    Incline Skull Crushers: warmup, 90 x 11, 90 x 8
    Incline Dumbbell Curls: 40 x 9, 40 x 9
    Reverse grip BB press: 115 x 11, 115 x 11
    Hammer Curls: 50 x 10, 50 x 9
    Weighted decline crunches 3 x 10

    What incline is respectable for incline curls? They kicked my azz! I struggled badly through them. Also, I replaced reverse grip BB press in for dips because of my sternum soreness.

    NOTE: This is my least favorite grouping in WBBII.

  18. #18
    Senior Member Vita's Avatar
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    nice work. it's good to see the numbers you're moving at your size. gives me a goal to aim for.

    eventually, your girl will be totally behind you, if you haven't put her there already. good luck with that.

    since i'm a dork like that:
    "A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, and die gallantly. Specialization is for insects." - Robert Heinlein

    My Journal

  19. #19
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    Quote Originally Posted by Vita
    nice work. it's good to see the numbers you're moving at your size. gives me a goal to aim for.

    eventually, your girl will be totally behind you, if you haven't put her there already. good luck with that.

    since i'm a dork like that:
    Thank you very much for the compliment and well wishes!

    Here is yesterday's poopy chest/back workout. 5/1:

    I don't know what happened but I wasn't feeling good. These last two Mondays have absolutely blown. I can't figure it out but I got a stomach ache and became incredibly fatigued right smack dab in the middle of the routine. Right when DLs started. I even became nauseas and felt like I was going to ralph.

    DB incline press: warmup, 75 x 10, 70 x 10
    CG chins: BW x 12, BW+10 x 11, BW+15 x 9, BW+35 x 3 (negatives)
    Flat flies: warmup, 45 x 12, 45 x 11
    DL: 135 x 12, 225 x 12, 295 x 1 (I was so pissed and ready to leave but I didn't) Also, my hammy strain came back and the sharp knee pain that is attributed to it was there. That sucked and was the ultimate reason why I stopped there.
    BB Decline bench: warmup, 135 x 12, 145 x 10
    Cable rows: warmup, 160 x 12, 160 x 11 (I'm definitely going back to t-bars next week)

  20. #20
    Senior Member KevinStarke's Avatar
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    Nice workout man, strong deadlifting.

  21. #21
    Getting un-streamlined Progress's Avatar
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    Again this leg workout kicked my ass!

    Squat: warmup, 45 x 10, 135 x 10, 190 x 20
    Leg Press: 100 x 10 230 x 20 (on the swinging hammer strength thingy)
    Sitting leg extension: 180 x 10, 250 x 15
    Leg Curl: 35 x 10, 80 x 9*2
    Sitting calf raise: 180 x 25, the aformentioned leg press calf raises 225 x 20
    Side bends: 90 x 12*3

    I'm just going to comment on the 20 rep squats since they continue to amaze me. I upped the weight for the hell of it. Getting to 10 was really hard. I was honestly going to quit. For some reason, after every time I got back up I said, "one more!"

    If there are believers and non-believers for 20 rep squats, put me down for the former. This is such a bitter sweet relationship and I love them but I also will love when I stop doing them.

  22. #22
    Senior Member KevinStarke's Avatar
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    Nice workout man outta be hurtin in the morning

  23. #23
    Getting un-streamlined Progress's Avatar
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    Quote Originally Posted by KevinStarke
    Nice workout man outta be hurtin in the morning
    You are correct, sir!

    Here is a pic thread dedicated to my legs:

    http://www.wannabebigforums.com/show...=1#post1368888

  24. #24
    Getting un-streamlined Progress's Avatar
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    It seems odd that these things happen all at once but while I was at the gym doing legs there was a photographer who was putting some marketing thing together and he asked if he could take pics of me while I was working out. I'm not photogenic but he took a few pics of me.

    In addition, I'm volunteering as a model for the Flying Pig Marathon here in Cincinnati. I will be displaying Asics running gear. I will be wearing these fine things:





    I guess it's good that I get to display my boddy mid bulk.

  25. #25
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    i like the top
    my journal
    http://www.wannabebigforums.com/showthread.php?t=68545

    weight 202 - (bf around 14%)
    PR's
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF

    Goals

    200 pound at 10% bf by next summer

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