Page 1 of 29 12311 ... LastLast
Results 1 to 25 of 709

Thread: time to pull up my socks

  1. #1
    T.J.W. nhlfan's Avatar
    Join Date
    Jan 2006
    Location
    Sweden
    Posts
    1,325

    time to pull up my socks

    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:
    Monday:
    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
    Delt Raises:3x8
    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
    eat.drink.sleep

    Wednesday:
    Bench Press Variation:3-5x5-8
    dumbell or barbell, standard grip, usually increasing the weight slightly with each set or pyramiding
    Triceps:2x8
    any tricep isolation excercise here, I switch it up between a few of my favourites.
    and
    Chest:2x8
    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
    eat.drink.sleep

    Rest Day!

    Friday:
    Deadlifts: 4-5x2-5
    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
    Rows: 3x8
    Power Cleans:3x3
    here, or any other day of the week...it varies
    Pullups


    Rest Day!

    sunday (optional):
    dynamic work: speed bench and squat (using box), plus some extra arm work (I find much better results hitting my arms twice a week)


    Start Over!

    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.


    -Matt


    edit: i don't exactly follow this anymore haah
    Last edited by nhlfan; 11-18-2006 at 04:01 PM.
    -Matt
    gym lifts: squat: 341lbs, deadlift: 374lbs, bench: 275lbs
    My journal: http://www.wannabebigforums.com/showthread.php?t=85034
    "Fk you and the Prowler you rode in on"

  2. #2
    T.J.W. nhlfan's Avatar
    Join Date
    Jan 2006
    Location
    Sweden
    Posts
    1,325
    I tried doing some really, really light snatches today to test out the form, I have never done any before. I concentrated on both having good form and exploding off the ground as fast as possible.

    60lbs x 2 sets x 3 reps

    I may incorperate these into my routine.
    -Matt
    gym lifts: squat: 341lbs, deadlift: 374lbs, bench: 275lbs
    My journal: http://www.wannabebigforums.com/showthread.php?t=85034
    "Fk you and the Prowler you rode in on"

  3. #3
    T.J.W. nhlfan's Avatar
    Join Date
    Jan 2006
    Location
    Sweden
    Posts
    1,325
    todays workout

    barbell parallel squats
    135x8
    205x5
    215x4
    225x3
    185x6

    standing barbell military press
    45x8
    65x8
    85x8
    75x7

    inclined weighted situps
    30x12
    30x12
    30x12

    standing barbell curls (light bicep workout...I'm trying to hit biceps twice a week now)
    50x10
    55x10
    55x10
    Last edited by nhlfan; 09-11-2006 at 08:29 PM.
    -Matt
    gym lifts: squat: 341lbs, deadlift: 374lbs, bench: 275lbs
    My journal: http://www.wannabebigforums.com/showthread.php?t=85034
    "Fk you and the Prowler you rode in on"

  4. #4
    T.J.W. nhlfan's Avatar
    Join Date
    Jan 2006
    Location
    Sweden
    Posts
    1,325
    I think I'd like to be 180lbs at 10-12% bodyfat by the end of december, I'm currently sitting at abou 168lbs at 16% bodyfat. We'll see if it can be done.
    -Matt
    gym lifts: squat: 341lbs, deadlift: 374lbs, bench: 275lbs
    My journal: http://www.wannabebigforums.com/showthread.php?t=85034
    "Fk you and the Prowler you rode in on"

  5. #5
    T.J.W. nhlfan's Avatar
    Join Date
    Jan 2006
    Location
    Sweden
    Posts
    1,325
    today

    incline bench press
    45x8
    65x8
    95x8
    115x8
    115x8
    115x8

    tricep extensions
    a warmup set followed by 4 working sets, i cant remember the weight

    power cleans
    65x4
    95x3
    105x3
    115x3 (PB I think)
    -Matt
    gym lifts: squat: 341lbs, deadlift: 374lbs, bench: 275lbs
    My journal: http://www.wannabebigforums.com/showthread.php?t=85034
    "Fk you and the Prowler you rode in on"

  6. #6
    Senior Member Sidior's Avatar
    Join Date
    Jan 2005
    Location
    Ottawa, Ontario
    Posts
    5,029
    I like the split, but it looks like you would be doing DE squats the day before ME squats, which confuses me. Where abouts in Canada are you from?
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  7. #7
    T.J.W. nhlfan's Avatar
    Join Date
    Jan 2006
    Location
    Sweden
    Posts
    1,325
    yeah to tell you the truth I'm not exactly sure on how to fit the speed work in.

    I'm from Regina, Saskatchewan.

    I'd like to add that right now I'm training my friend and this is his first week, so we've been taking it easy as far as volume goes. It will increase slightly in a couple of weeks.
    Last edited by nhlfan; 09-13-2006 at 06:22 PM.
    -Matt
    gym lifts: squat: 341lbs, deadlift: 374lbs, bench: 275lbs
    My journal: http://www.wannabebigforums.com/showthread.php?t=85034
    "Fk you and the Prowler you rode in on"

  8. #8
    T.J.W. nhlfan's Avatar
    Join Date
    Jan 2006
    Location
    Sweden
    Posts
    1,325
    today i took two new lifters along with my regular lifting partner to the gym with me to teach them how to correctly lift weights because they had been displaying interest in learning. Working out with a group of 4 is a gym no-no, but we tried not to get in anyones way.

    deadlifts
    [various warm up sets here while demonstrating deadlift technique]
    135x5
    185x5
    205x5
    225x3 (PB for a triple)
    205x4

    not exactly the recommended 5x5 workout scheme, but the people i was with were getting restless and i was a tired from all the demonstration sets.

    bent over barbell rows (this is my first time ever attempting them, so light, light weight)
    65x10x3

    pullups
    10x3

    it ended up that no one in my group really had enough strength to do enough pullups to make them worthwhile, so we moved to the pulldown machine

    135x8x3

    now i'm eating a few peanuts and drinking lots of milk while waiting for supper
    -Matt
    gym lifts: squat: 341lbs, deadlift: 374lbs, bench: 275lbs
    My journal: http://www.wannabebigforums.com/showthread.php?t=85034
    "Fk you and the Prowler you rode in on"

  9. #9
    T.J.W. nhlfan's Avatar
    Join Date
    Jan 2006
    Location
    Sweden
    Posts
    1,325
    oh, I forgot to add the best part of my day. I was picking up a labcoat today to use in my chemistry labs, and when I asked for a medium one of the ladies working in the science stores asked, "are you sure? You look like a large; you're wide across the shoulders."

    I've never been a large
    -Matt
    gym lifts: squat: 341lbs, deadlift: 374lbs, bench: 275lbs
    My journal: http://www.wannabebigforums.com/showthread.php?t=85034
    "Fk you and the Prowler you rode in on"

  10. #10
    T.J.W. nhlfan's Avatar
    Join Date
    Jan 2006
    Location
    Sweden
    Posts
    1,325
    DE day today

    DE Dumbell Bench Press
    95x8
    95x8
    95x8

    Narrow Grip Bench Press
    95x8
    105x8
    105x8

    Barbell Full Squats [I thought I'd go light today]
    135x8
    135x8
    135x8

    Snatch (I'm still learning the form and technique for these, so I'm doing them really light)
    65x3
    65x3
    -Matt
    gym lifts: squat: 341lbs, deadlift: 374lbs, bench: 275lbs
    My journal: http://www.wannabebigforums.com/showthread.php?t=85034
    "Fk you and the Prowler you rode in on"

  11. #11
    lifting heavy
    Join Date
    Sep 2006
    Location
    LA
    Posts
    352
    Anybody who attempts to perform the snatch deserves respect. I feel that it is the toughest lift out there. It seems to be the most difficult to master. Good for you man. Keep it up and you will be strong and powerful.

  12. #12
    T.J.W. nhlfan's Avatar
    Join Date
    Jan 2006
    Location
    Sweden
    Posts
    1,325
    Quote Originally Posted by Ricky Bobby
    I feel that it is the toughest lift out there. It seems to be the most difficult to master.
    hahah I'm definitely agreeing. to those that do multiple plates
    -Matt
    gym lifts: squat: 341lbs, deadlift: 374lbs, bench: 275lbs
    My journal: http://www.wannabebigforums.com/showthread.php?t=85034
    "Fk you and the Prowler you rode in on"

  13. #13
    T.J.W. nhlfan's Avatar
    Join Date
    Jan 2006
    Location
    Sweden
    Posts
    1,325
    I've been feeling sick and down on energy, I hope that I can continue my lifting tomorrow.
    -Matt
    gym lifts: squat: 341lbs, deadlift: 374lbs, bench: 275lbs
    My journal: http://www.wannabebigforums.com/showthread.php?t=85034
    "Fk you and the Prowler you rode in on"

  14. #14
    T.J.W. nhlfan's Avatar
    Join Date
    Jan 2006
    Location
    Sweden
    Posts
    1,325
    alright, I'm finally getting healthier here.

    bench press
    95x8
    115x8
    135x8
    145x2
    150x1
    160x1
    170x1

    I tried out some hang cleans instead of deadlifting because I don't think I have the mental focus to do them until I get a little healthier
    95x4
    115x4
    115x3

    i also demonstrated some deadlifts to some friends of mine

    decline bench situps
    35x8
    35x8
    35x8

    triceps extensions
    3 sets, 8 reps

    static holds
    225 until i gave up, 2 sets

    I was happy to hit that 170 today, but I was not happy because I couldn't or at least didn't feel like deadlifting. Squats and shoulders tomorrow!
    Last edited by nhlfan; 09-24-2006 at 06:23 PM.
    -Matt
    gym lifts: squat: 341lbs, deadlift: 374lbs, bench: 275lbs
    My journal: http://www.wannabebigforums.com/showthread.php?t=85034
    "Fk you and the Prowler you rode in on"

  15. #15
    Senior Member benny's Avatar
    Join Date
    May 2002
    Posts
    566
    looking good, keep up the good work. don't push yourself too hard until you get over the sickness.
    if you're gonna be dumb, you gotta be tough

  16. #16
    T.J.W. nhlfan's Avatar
    Join Date
    Jan 2006
    Location
    Sweden
    Posts
    1,325
    feeling about the same today, but with more coughing and less of a runny nose.

    thrusters (inspired by anthony!)
    65x10
    85x8
    85x8
    85x8

    overhead press
    65x8
    65x8

    preacher curls

    interesting note about these, I had not done a curl for 2 weeks, and not done a preacher curl for even longer than that. I was able to do 5lbs more per side than the previous time for the same amount of reps! Very happy about this.

    25lbs per side, plus bar (unknown weight)
    3 sets, 8 reps per set

    side lateral raises (I'm so weak at these)
    10x10
    10x10
    10x10

    called it a day, hopefully will be 100% soon
    Last edited by nhlfan; 09-25-2006 at 04:54 PM.
    -Matt
    gym lifts: squat: 341lbs, deadlift: 374lbs, bench: 275lbs
    My journal: http://www.wannabebigforums.com/showthread.php?t=85034
    "Fk you and the Prowler you rode in on"

  17. #17
    T.J.W. nhlfan's Avatar
    Join Date
    Jan 2006
    Location
    Sweden
    Posts
    1,325
    barbell bench press
    bar x 10
    95 x 8
    145 x 5
    145 x 5
    145 x 5
    145 x 5
    145 x 5

    narrow grip bench press
    95x8
    115x8
    115x8
    115x9

    called it a day due to time constraints and I'm still sick

    I hope to go heavy on deads this friday.
    -Matt
    gym lifts: squat: 341lbs, deadlift: 374lbs, bench: 275lbs
    My journal: http://www.wannabebigforums.com/showthread.php?t=85034
    "Fk you and the Prowler you rode in on"

  18. #18
    T.J.W. nhlfan's Avatar
    Join Date
    Jan 2006
    Location
    Sweden
    Posts
    1,325
    25 minutes of jogging for a kinesiology lab today

    feeling more sick than i have a for a few days, and i had 11 hours of sleep last night
    -Matt
    gym lifts: squat: 341lbs, deadlift: 374lbs, bench: 275lbs
    My journal: http://www.wannabebigforums.com/showthread.php?t=85034
    "Fk you and the Prowler you rode in on"

  19. #19
    T.J.W. nhlfan's Avatar
    Join Date
    Jan 2006
    Location
    Sweden
    Posts
    1,325
    today as I remember it

    deadlifts:
    95x5
    185x5
    195x4
    195x4
    225x3
    225x3

    bent over barbell rows
    45x8
    65x8
    75x8
    75x8
    75x8

    snatch
    i can't remember my weight or sets or reps. I was teaching the lift to my friend, and used various weights and reps.

    pullups
    8xbw

    my friend couldn't do more than 5 so we decided to go to a machine

    wide grip pulldowns
    135x8
    125x8
    115x8 (narrow, I should have done more weight)

    standing barbell bicep curls
    50x10
    40x12

    abs

    this goddamn cold has to go away
    -Matt
    gym lifts: squat: 341lbs, deadlift: 374lbs, bench: 275lbs
    My journal: http://www.wannabebigforums.com/showthread.php?t=85034
    "Fk you and the Prowler you rode in on"

  20. #20
    T.J.W. nhlfan's Avatar
    Join Date
    Jan 2006
    Location
    Sweden
    Posts
    1,325
    Looking at myself in the mirror today, I noticed that I look a lot better right now than I did a year ago when I weighed ~25 pounds less. I'm really happy with my results so far.

    Working out tomorrow...
    -Matt
    gym lifts: squat: 341lbs, deadlift: 374lbs, bench: 275lbs
    My journal: http://www.wannabebigforums.com/showthread.php?t=85034
    "Fk you and the Prowler you rode in on"

  21. #21
    T.J.W. nhlfan's Avatar
    Join Date
    Jan 2006
    Location
    Sweden
    Posts
    1,325
    didn't work out yesterday because of the two midterms I had today. It's going to be a busy week!

    today (monday)

    barbell deep squats
    bar x 5
    95 x 5
    135 x 5
    185 x 5
    205 x 5
    185 x 5
    180 x 5

    overhead/military standing barbell press
    85x8
    85x8
    80x8

    preacher curls
    25 per side x 8
    30 per side x 6
    25 per side x 6

    skipped abs because my ridiculous cough taxes my abs pretty badly and I think it would be a mistake to play them out.

    decent workout imo.
    -Matt
    gym lifts: squat: 341lbs, deadlift: 374lbs, bench: 275lbs
    My journal: http://www.wannabebigforums.com/showthread.php?t=85034
    "Fk you and the Prowler you rode in on"

  22. #22
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Been seriously going at it and moving on after being setback with the cold symptoms...wish you the very best Matt.
    Last edited by Coke; 10-04-2006 at 05:32 AM.

  23. #23
    T.J.W. nhlfan's Avatar
    Join Date
    Jan 2006
    Location
    Sweden
    Posts
    1,325
    cough is getting better, but I only had ~4 hours of sleep last night due to an important exam today.

    Barbell Flat Bench Press
    45x10
    105x5
    140x5
    150x5
    150x5
    150x5
    145x5

    Power Cleans
    65x3
    95x2
    115x1
    135x1 (PR! I've had this as a goal for quite a while now)

    Tricep extensions
    100x8
    110x8

    ab work with 8 pound medicine ball focusing on speed
    -Matt
    gym lifts: squat: 341lbs, deadlift: 374lbs, bench: 275lbs
    My journal: http://www.wannabebigforums.com/showthread.php?t=85034
    "Fk you and the Prowler you rode in on"

  24. #24
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Good news with the power cleans pr bro, nice effort overall.

  25. #25
    T.J.W. nhlfan's Avatar
    Join Date
    Jan 2006
    Location
    Sweden
    Posts
    1,325
    deadlifts
    95x6
    135x5
    185x5
    225x2
    245x1
    275x1 - new personal best. when i was lowering, i lost my form a bit and now my back has a slight pain. happy about the lift, unhappy about the injury

    bent over barbell rows
    65x8
    85x8
    95x12
    95x10

    chip ups (bodyweight)
    x8
    x8

    wide pulldowns on machine
    120x8
    120x8
    120x8
    120x8
    pretty easy, i think i could have done more weight

    seated hammer curls
    20x10
    20x10
    -Matt
    gym lifts: squat: 341lbs, deadlift: 374lbs, bench: 275lbs
    My journal: http://www.wannabebigforums.com/showthread.php?t=85034
    "Fk you and the Prowler you rode in on"

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •