I don't know if i have todo something special to qualify for a journal, but i'm hoping this will tie-in with my new years resolutions. I've been lifting for about a year now, only 6 or 7 weeks of that has been serious, since i: started BGB, realised i had to train legs, and realised that i actually had to eat to get bigger! Yes, i'm that stupid, so any and all input in relation to my training would be greatly appreciated.
Bodyweight: 170lbs (77kg)
Squat: 176lbs x 8 (80kg) - THIS IS POOR, i'm disappointed
Deadlift: 264lbs x 4 (120kg)
Bench: 198lbs x 1 (90kg)
Day 1 - Horizontal Push/Pull
Bent-Over Barbell Rows 3x8
Flat Bench 5x5
Incline Bench 3x8
(if i reach a plateau, i'd replace the above chest workouts with dumbells instead of barbell)
Day 2 - Legs
Squats (ass in the grass) 5x5
Leg Press 3x8
Standing Calf Raises 3x12-20
Day 3 - Vertical Push/Pull
Close-Grip Pulldowns 3x8
Dumbell Shoulder Press 5x5
Side Lateral Raises 3x8
Day 4 - Legs
Leg Curls (to the front)3x8
Lying Leg Curls (to the back, dont know correct names) 3x8
Seated Calf Raises 3x12-20
OK, because i simply cannot afford 6 to 7 massive meals a day (poor student), i basically make it my mission each day to eat as much as possible. I think i'm supposed to be aiming for about 3000 to 4000 calories (attempting a bulk), maybe just reaching 3000, but probably an average of about 2000. I gained a stone in a month, so i must be doing something right, i'm now about 170lbs.
My goals, by the end of the year are:
Deadlift: 396lbs (180kg)
Squat: 308lbs (140kg)
Bench: 264lbs (120kg)
Due to lack of experience, stupidity, lack of knowledge, blonde hair and crappy diet, i don't know how realistic those goals are, but nevertheless, i shall still aim for them.
Once i get myself sorted out with job and the release of exam stress, i am certain that my obsessive tendancies will kick in and a kick ass diet will be put into force.
Leg workout today. Got about 10 hours of sleep as i got to bed about 4:30am this morning worrying about everything as usual.
A plate equals 20kg, or 44 pounds approx.
I'm gonna get confused switching between kilograms and pounds, so i'll just do both so i can get a better picture.
This is the part where i realise my goal is gonna be tough to reach. Gotta keep in mind that i've leg pressed alot more times than i've squatted. It took me ages to get the confidence to actually enter a squat cage, there's my lame excuse, but things shall progress!
Leg Press (including sled weight, 30kg/66lbs)
Standing Calf Raises (frame thingy comes to about 30kg)
Should be taking a rest day tomorrow, but as i'm still getting back into the swing of things, due to lack of training around christmas holidays, i'll be doing vertical push/pull.
Not really anything worth saying about eating patterns today, like i said in my opening post, it won't be sorted out until i get some decent cash to spend on all the meals. I'm trying to stick to eggs, water, milk, and everything and anything.
Last edited by Portboy; 01-03-2007 at 12:35 PM.
Chin-Ups (palms facing towards face, BW=Bodyweight)
I find chin-ups physically and mentally challenging.
Close Grip Pull-Ups (NOTE: due to the type of bar, i could use a close-grip attachment that is usually used on the lat pulldown machine at the end of the bar, so it was a kind of close-grip pull-up, with palms facing eachother)
Dumbell Shoulder Press
Decided to leave the side lateral raises, and had a blast at standing military press, i found delts really hard to grow, and they are probably the weakest, plus i hope to one day lift someone above my head
Standing Military Press
Bar (20kg/44lbs)x8 (warmup)
Should've just kept to the leg curls today and calves, but i decided to have another go at squats, and i couldn't believe it, but my strength has improved! I managed 2 sets of 4 reps on two plates!
Success! I couldn't actually believe i managed it. I almost tipped over on one of the reps with the 220lbs, due to lack of focus, but apart from that form felt spot on and i did it, i've actually impressed myself. My goal of getting three plates aside looks more reachable, and i may even be able to get it before summer.
Leg Curls (to the front, NOTE: each 'slab' of weight doesn't have the weight, it just has '1, 2, 3,' and so forth, so the following weights are under the assumption that each 'slab' equals 5kg.)
Leg Curls (to the back)
Standing Calf Raises
Forgot to include them in my actual routine, and probably should've included them in vertical push/pull yesterday. Kept the weight the same, because i noticed that i was sorta jerking the weight up, and not actually isolating the traps. Wanted to keep the form good.
Overall, very pleased with the workout today, mainly with the squats. I thought i was gonna be stuck on just one and a half plates each side for a long time.
You can definatly get 3 PPS on squats. Your core strength and leg strength should sky rocket.
I certainly hope so ^^ cheers again.
Rest day today. I was going to do horizontal push/pull, but it was my mates 18th last night and, to cut a long story short i kinda hurt my weak ankle again (i broke it last year) and i felt it would effect my deadlifting, so i'll be training tomorrow. Also, i plan on printing off a myth in relation to deadlifting and wearing a belt, and how it can cause more injuries, just in case i'm challenged about that again.
Today: eating, eating, eating.
Seated Cable Rows(Note: again, like with the leg machines, the slabs are represented once again by numbers, so i dont actually know the exact weight)
Flat Bench (Barbell)
Incline Bench (overwhelming pump in my arms, found it hard to go heavy)
Flat Bench numbers were erratic, as a guy jumped in on my sets and was insisting on 'go on, just one more'. Disappointed with my deadlifts, i felt that i should be lifting more, or at least tried for 3 plates. My lame excuse is that i've lost my mental composure as i have to go back to college monday, and i hate it, also it was raining and i just felt blue.
I'm a failure. Looking forward to legs on monday though.
Last edited by Portboy; 01-06-2007 at 06:32 AM.
Unfortunate and unforseeable hiatus due to illness. I skipped monday so i could do legs tuesday and get back into the normal flow of things, but i fell really ill on tuesday, with: joint pain, extreme headaches, sore throat, pain behind the eyes. Sorta recovered today.
Lost a bit of weight because of that too, so i think i'll be eating like *something that eats alot* today to get my weight back up.
Eat like a *horse* and everything will be ok. Looking forward to seeing you catch up mate.
Thanks, didn't wanna lose consistency and i my joints weren't aching so much today, so i gave it ago.
Really sloppy form. I lacked concentration, my head feels like its missing a brain and filled with air and about to explode.
Standing Calf Raises
Plate per sidex20
Leg Press (would've done this after squats but two big guys were seriously hogging it)
Plate per sidex8
Apologies for not converting the weight, but i'm too tired.
Disappointed, but still suffering from really nasty and continuing headache. Excuses! Excuses!
Vertical push/pull tomorrow.
Take something fr your headache and drink lots of water. Nice effort even with the headache.
Thanks again. Felt back to normal today and decided to blast the vertical push/pull workout.
I know it should be 5x5, but for some odd reason i have a thing for odd numbers when it comes to chin-ups, plus they are starting to feel a bit easier, so i may consider adding a belt and weight.
Close-Grip Pull Ups (Semi-Supinated Grip)
Dumbell Should Press (stated weight is per arm)
Standing Military Press (lifted from the floor)
Realised i didn't leave my ego at the door and probably shouldn't have tired myself out with with the first set of 6.
One-Armed Cabled Side Lateral Raises (strict and slow form)
Again, wanted to keep form on the shrugs as good as possible.
A pretty mediocre workout, but i don't like to classify workouts as 'good' or 'bad', because i feel that unwanted patterns can emerge. Should maybe look into correct power clean form so i can nail those standing military presses alot better.
Might be looking at some creatine products today, as i dont eat enough and i figure it should compensate in some way.
Lower again tomorrow.
Looks like a strong workout to me. Especially he DB press. That is some serious weight!
Leg Press (High Foot Placement)
1 plate per sid (pps=plate per side)x10 (warmup)
Leg Curls (to the front, again weight represented by number of 'slab')
No. 10x10 (warmup)
Leg Curls (to the back)
Seated Calf Raises
I was going to include plate pinches and possibly 'the hang' today, but due to time constraint i couldn't fit them in. I want to get my grip alot better as im hoping to aim for a short term goal of 3pps on monday on deadlifts.
For some reason i agreed to work as a labourer for a day with my brother-in-law tomorrow. May have to somehow deadlift floorboards off the beams or something. Should be interesting. Purchased some creatine monohydrate today, i start the 'loading period' on sunday i think.
Workouts looking solid!
With creatine - no need to load. Just take 5g daily.
Update - Slight Injury
Short term goal of 3pps on deadlifts will have to be forgotten about. When working i some how really did something bad to my back and lower back. It could be me, but it seems like no amount of training can prepare you for an excercise like: "place 2 cinder blocks on top of your shoulder, walk distance, down stairs, up stairs, duck under a beam, walk distance, stack bricks' - one serious strain.
Will have to take it easy. I will do horizontal push/pull tomorrow, but pull will be taken seriously light, push shouldn't be affected that much.
Back felt fine today.
(after leaving 3 plates on one side as i was stripping the bar, it fell on its ass and everyone looked )
120kg/264lbsx4 (grip really let me down)
140kg/308lbs - Miss
I missed 3 plates per side! My grip was a significant factor here. I'm pretty sure my back and legs could've handled it, but my grip was pathetic, and i refuse to use wraps. I got it up quite far, but couldn't lean it back into it. Deadlifts are a really frustrating excercise.
Seated Cable Rows
No. 5x10 (warmup)
Incline Dumbell Press (stated weight is per hand)
I'm gonna attack that deadlift again next week and bloody get it, if it kills me. I'll do some grip training in the mean time, and start on creatine.
By the way if anyone reads this, is it true that if you take creatine, you should probably always take it, otherwise if you stop you lose mass/strength?
Took it quite light today. I seem to end up pushing more with one leg than the other
Seated Calf Raises
30kg/66lbsx60 (under time pressure!)
Started taking creatine today, did my 5 grams. This should hopefully help out. Vertical push'n'pull tomorrow. Must include plate pinches!! ...to nail that deadlift next monday.
Looking real strong in here. Bummer about the deads though, do you use a mixed grip and chalk?
PRs: 655/525/645 = 1825 Total
Meet PRs: Bench Only 525
Deadlifts bring people together. It's a fact. - Chris Rodgers
Cheers. Palms facing body. For some reason i thought that if i used a mix grip it would somehow throw off symmetry, but i know im wrong. Aaaaand didn't use chalk.