Hello and welcome to my online journal, I'll be trying to post in here after every workout. For now, I am working out with a friend and teaching him how to weightlift, but my training partner may vary throughout these next few months as none of them have dedication or the same goals as me.
As of 9/09/2006, I weight 165lbs at an unknown body fat percentage. I carry more body fat than I would like, but I'm comfortable enough with it to put on a little more while bulking.
I have been training with various routines with various levels of success since last November, but didn't do any serious training until shortly after I joined this site.
My current best lifts to date, I'm going to try and name everything I can just so I can look back on this and compare:
Bench Press: 60x8 DB Flat, with rubber not metal DBs (at the U of R gym)
Squats: 4x5 of 205, below parallel
Deadlifts: 1x245 as of this week, could probably have done another 10 pounds?
my routine consists of:
Squat Variation One: 5x5
Squat Variation Two: 2x8 (if I've still got the energy)
sometimes I like to toss in 20 rep squats for a challenge, but usually I use regular barbell squats, wide squats, ATF Front Squats, or narrow stance barbell squats. I squat a bit below parallel. Really.
Dumbell Shoulder Press: 3x5-10
the range of movement for barbell shoulder excercises really hurt my right shoulder
I haven't been doing these yet, but want to start
Abdominals variation: 2-3x8-15
I swich up the excercise and the amount of repetitions to train for hypertrophy and endurance
Bench Press Variation:3-5x5-8
dumbell or barbell, standard grip, usually increasing the weight slightly with each set or pyramiding
any tricep isolation excercise here, I switch it up between a few of my favourites.
any chest isolation excercise here
or, in leiu of chest and tricep isolation excercise, I do two sets of incline or decline work. I go back and forth between them.
Standing Calf Raises:3x10
Sometimes I do 5x5, and sometimes I try to do a heavy double for the last set or two
only the standard barbell deadlift is done here, no variations
here, or any other day of the week...it varies
dynamic work: speed bench and squat (using box), plus some extra arm work (I find much better results hitting my arms twice a week)
I'm going to stay on this for a while and try to bulk up 15 more pounds before I try and do a cut to lose a few pounds of body fat. I am going on a vacation this Christmas and would like to look pretty decent on it.
edit: i don't exactly follow this anymore haah