View Full Version : lifter444's starting strength

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01-07-2007, 06:04 PM
hello all

i am lifter444. i have been lifting weights for 3 years. ive been living the bodybuilding lifestyle for about one year. i am 17 years old turning 18 in about 3 months

up until 2005, i weighed around 180 and had about 20% bodyfat. during the summer of 2005 i got down to around 140 at 6-7% bodyfat.

right now i am 5'6 and around 145-7 at around 6-7% bodyfat

since now i am dieted down, i want to start gaining more muscle and develop a base for strength and size

my goal is to gain around 50 pounds of mostly muscle by my 21 birthday. i want to do it slowly becasue i want to avoid fat gain and i do have alot of time.

if i reach this decent size base, i want to start doing DC training and maybe if i would be lucky enough, be trained by dante himself and gain more size and strength because all the prinicples of that program make alot of sense to me, but i have no where near the size and experience to start that.

i will be doing starting strength program to acheive this goal. i will be doing low intensity cardio everyday. an hour on off days and 30 min on workout days

my diet consists of six meals a day, 4 cups of green tea, 3-4 green tea extracts
protein will be around 2 g/bw. i have found that i am rather carb sensitive so with my first four meals of the day i will use fats to fill me up with a carb up on the week end.

i will be taking weight measure ments every four weeks.

let the journey begin!

01-07-2007, 06:09 PM
weight: 145
waist: 29
abdominal caliper measurement: 4 mm

today was my third workout:
squats: 3X5 @ 215 (+10)
press: 3X5@ 100 (+5)
rows: 3X5 @ 140 (+5)
chin-ups: 2 X 8,6 +5 lbs (+5)
decline situps: 3X5 @ 50 (+5)
hypers: 3X8 @ 55 (+5)

i was pretty beat today after this workout. i like starting strength so far

01-08-2007, 04:23 PM
only cardio today

Sand Blaster
01-08-2007, 07:08 PM
Keep at it.


01-09-2007, 10:15 PM
morning cardio

squat: 3X5 @ 215
bench: 3X5 @ 195 (+5) (shaky on these sets, will keep this weight)
deadlift: 1X5 @ 245 (just started conventinal style deads)
dips: 2X 8,6 @ 45
decline sit up: 3X5 @ 55 (+5)
hypers: 3X8 @ 60 (+5)

01-10-2007, 06:52 PM
cardio only today

01-11-2007, 08:57 PM
morning cardio

squat: 3X5 @ 215
press: 3X5 @ 105 (+5)
row: 3X5 @ 145 (+5)
chin-ups: 2 X 8,6 @ 10 lbs (+5)
decline sit ups: 3X5 @ 60 (+5)
hypers: 3X8 @ 65 (+5)

felt very strong today

01-12-2007, 06:25 PM
cardio only today

01-13-2007, 09:24 AM
carb up today and cardio

01-14-2007, 11:15 AM
cardio this morning

then hit the gym, i felt very strong and confident today

squats: 3X5 @ 225 (+10)
bench: 3X5 @ 200 (+5) will keep this weight, felt shaky
deadlift: 1X5 @ 255 (+10)
dips: 2 X 8,6 @ 50 (+5)
decline sit up: 3X5 @ 60
hypers: 3X8 @ 70 (+5)

i feel like im getting leaner and bigger at the same time. the third row of abs are starting to come in but i feel bigger at the same time, it must be the cardio, green tea, carb cutoffs combined with the heavy lifting and eating. i cant wait to see what i weigh in two weeks!!!

01-15-2007, 06:27 AM
cardio only today

01-16-2007, 09:01 PM
cardio this morning

tuesday: 1/16/07
squats: 3X5 @ 225
press: 3X5 @ 110 (+5)
row: 3X5 @ 150 (+5)
chin-ups: 2 X 8,6 @ +15lbs (+5)
decline sit up: 3X5 @ 65 (+5)
hypers: 3X8 @ 75 (+5)

still getting stronger each workout hopefully this will keep up:)

01-17-2007, 07:10 AM
cardio only today

01-19-2007, 07:04 AM
yesterdays workout

squat: 3X5 @ 225
bench: 3X5 @ 205 (+5) missed last rep
dead lift: 1X5 @ 265 (+10)
dips: 2 X 8,5 @ 55 (+5)
decline sit up: 3X5 @ 65
hypers: 3X8 @ 80 (+5)

workout felt pretty good

01-19-2007, 07:04 AM
cardio only today

01-20-2007, 10:17 AM
cardio and carb up today

Bryan Paulsen
01-21-2007, 12:58 AM
You're kicking ass man, keep up the hard work!

01-21-2007, 12:27 PM
thank you Bryan paulson i am just doin my best! :spin:

cardio this morning

sunday: 1/21/07
squats: 3X5 @ 235 (+10)
press: 3X5 @ 115 (+5)
rows: 3X5 @ 155 (+5)
chin-ups: 2 X 8,6 @ +20lbs (+5)
decline sit ups: 3X5 @ 70 (+5)
hypers: 3X8 @ 85 (+5)

from now on im gonna split up the sit ups and hypers and put them in separate workouts. since the weigtht is starting to get higher it is getting harder to recover from them so i will put decline sit ups on the A workouts and hypers on the B workouts. i felt pretty strong today i cant wait to see what i weigh in 9 days!!

01-22-2007, 07:03 AM
cardio only today

01-23-2007, 08:55 PM
cardio in the morning

workout: 1/23/07
squat: 3X5 @ 235
bench: 3X5 @ 210 (+5) (missed last rep)
dead lift: 1X5 @ 275 (+10)
dips: 2 X 8,5 @ +60 lbs (+5)
decline sit ups: 3X5 @ 70
hypers: 3X8 @ 90 (+5)

overall pretty good workout! my squat feels like it is starting to get harder so i probably wont be doing 10 pound increases for that any more and just do 5 pounds

01-24-2007, 06:58 AM
cardio only today

01-24-2007, 09:35 PM
you must be getting pretty lean with all this cardio

01-25-2007, 06:59 AM
well i know its keeping my bodyfat controlled bc i have been stuffing myself at every meal so far before 6 o clock and i havent noticed a body fat gains yet. but i will see how much i weigh next week and then reaccess if i need to

01-25-2007, 07:27 PM
cardio this morning

workout: 1/25/07
squat: 3X5 @ 235
press: 3X5 @ 120 (+5) (missed last two reps)
row: 3X5 @ 160 (+5)
chin-ups: 2 X 8,5 @ bw +25 lbs (+5)
hypers: 3X8 @ bw +95 lbs (+5)

pretty good workout

01-26-2007, 04:36 PM
cardio only today and carb up tomorow

only 4 more days till i see what i weigh

01-28-2007, 12:31 PM
cardio this morning

workout: 1/28/07
squat: 3X5 @ 245 (+10)
bench: 3X5 @ 215 (+5) missed last 2 reps
dead lift: 1X5 @ 280 (+5)
dips: 2 X 8,5 @ bw + 65lbs (+5)
decline sit ups: 3X5 @ 75 (+5)

today was a very good workout squats felt kind of light. i will keep the same weight for bench for the next workout so i dont get to stuck on it

01-28-2007, 03:47 PM
hey man just realized you were 17. your doing good, i wish i were as lean as you are right now. Keep making progress

01-29-2007, 07:03 AM
thank you ghostfacekilla im trying my best

cardio only today. weighing in tomorow

01-29-2007, 01:16 PM
Keep at it man.

What are you doing for cardio by the way? I know you said low intensity but just wondering whether you are walking or what.

01-29-2007, 06:35 PM
for my cardio i use a tread mill and put the speed to 3.2 and the incline to 10

01-30-2007, 06:41 AM
weighed my self today here are results:

wt: 145
bf%: 7%
waist: 29

1/30/07: 4 weeks
wt: 150 (+5)
bf%: 6.5% (-.5%)
waist: 29

overall: when i check my bf i use the 9 point method. my upper body stayed the same but my legs have gotten leaner causing me to lower my body fat. hopefully this keeps up and i can gain more without adding body fat for the next 4 weeks!

01-30-2007, 09:34 AM
You're doing great lifter444. I envy young guys like you who are hitting the weights hard. By the time your my age you'll be a god damn monster!

01-30-2007, 07:21 PM
thank you for the compliment Drumhellion that is my goal :)

cardio this morning

workout: 1/30/07
squat: 3X5 @ 245
press: 3X5 @ 120 missed last 2 reps again!!!!
row: 3X5 @ 165 (+5)
chin-ups: 2 X 8,5 @ bw + 30lbs (+5)
hanging leg raise: 3X5 @ bw + 10lbs
hypers: 3X8 @ bw + 100 (+5)

i think i am going to reset my press becasue this is the second time it has stalled out. rows and squats are still coming on strong though. i am looking forward to my next weigh in in 4 weeks!

01-31-2007, 07:05 AM
cardio only today

01-31-2007, 03:30 PM
dang doug, 5 pounds and lose half a percent bf.

01-31-2007, 04:09 PM
i guess it makes sense since my diet is pretty clean and i do cardio everyday. my legs are the part that was leaner. i guess all the squating is helping out very well! im just hoping to do this well on the next 4 week weigh in

02-01-2007, 08:33 PM
cardio this morning

workout: 2/1/07
squat: 3X5 @ 245
bench: 3X5 @ 215 missed last rep
deadlift: 1X5 @ 285 (+5)
dips: 2 X 8,4 @ bw + 70lbs (+5)
decline sit ups: 3x6 @ 75

strained my upper back today on the bench press so i gotta rest a little. i used hooks for deadlifts becasue my grip kept slipping and i cudnt hold the weight so if no one objects to this i will continure using them

Bryan Paulsen
02-01-2007, 08:36 PM
thank you for the compliment Drumhellion that is my goal :)

cardio this morning

workout: 1/30/07
squat: 3X5 @ 245
press: 3X5 @ 120 missed last 2 reps again!!!!
row: 3X5 @ 165 (+5)
chin-ups: 2 X 8,5 @ bw + 30lbs (+5)
hanging leg raise: 3X5 @ bw + 10lbs
hypers: 3X8 @ bw + 100 (+5)

i think i am going to reset my press becasue this is the second time it has stalled out. rows and squats are still coming on strong though. i am looking forward to my next weigh in in 4 weeks!

Good job on the squats. Me and you used the same weight for our last workouts!

02-02-2007, 04:20 PM
thank you for your compliments bryan paulsen!

today was cardio only

02-03-2007, 08:57 AM
cardio and carb up today

02-03-2007, 07:38 PM
question: would it be fine if i use lifting hooks on the actuall working set of deadlifts because i feel my grip is preventing that lift from increasing alot more pounds

02-03-2007, 07:42 PM
i say use what ever will help you achieve your goal....If it helps then use it

02-04-2007, 11:59 AM
thank you legal juicer, that is what i will do then

cardio this morning

workout: 2/4/07
squat: 3X5 @ 255 (+10)
press: 3X5 @ 110 (resetted)
row: 3X5 @ 170 (+5)
chin ups: 2 X 8,5 @ bw + 35lbs (+5)
hanging leg raises: 3X6 @ bw + 10

i had to use my lifting hooks for rows today as well because the weight just started slipping out of my hands. i think i might start adding some grip work once a week because i feel that is a big weak point

02-05-2007, 09:18 PM
cardio only today

02-06-2007, 08:09 PM
cardio this morning

workout: 2/6/07
squat: 3X5 @ 255
bench: 3X5 @ 220 (+5) missed last rep
dead lift: 1X5 @ 305 (+20)
dips: 2 X 8,4 @ bw + 75lbs (+5)
decline situps: 3X5 @ bw + 80 (+5)
hypers: 3X8 @ bw + 110 (+10)

workout felt very strong!! i can now make better gains with the deadlift using the lifting hooks. maybe i can break 405 in a couple of months or year...

02-07-2007, 08:06 PM
cardio only today

02-08-2007, 09:10 PM
cardio this morning

workout: 2/8/07
squat: 3X5 @ 255
press: 3X5 @ 115 (+5)
row: 3X5 @ 175 (+5)
chin up: 2 X 7,4 @ bw + 40lbs (+5)
hanging leg raises: 3X5 @ bw + 15 (+5)

02-09-2007, 06:54 PM
cardio only today and cardio tomorow. this week will be filled with many pr's in the squat, bench, press, and dips. hopefully i can do it!!

02-10-2007, 05:33 PM
cardio and carb up today, gettin prepared for the break of very old pr's tomorow...

02-11-2007, 12:26 PM
cardio this morning

workout: 2/11/07
squat: 3X5 @ 265 (+10)
bench: 3X5,4,3 @ 225 (+5)
deadlift: 1X5 @ 315 (+10)
dips: 2 X 8,3 @ bw + 80lbs (+5)
decline situps: 3X6 @ bw + 80lbs

very brutal workout today, squats felt very heavy. i think from now on i will just add 5 pounds instead of 10. lost some reps on the bench so i will keep that weight. deadlift is still goin strong same with dips.

02-11-2007, 06:34 PM
Keeep It Up

02-12-2007, 08:11 PM
thank you ghostfacekilla

cardio only today

02-13-2007, 08:04 PM
cardio this morning

workout: 2/13/07
squat: 3X5 @ 265
press: 3x5 @ 120 (+5)
row: 3X5 @ 180 (+5)
chin up: 2 X 7,3 @ bw + 45lbs (+5)
hanging leg raises: 3 X 12,9,8 @ bw + 15lbs
hypers: 3 X 10,10,9 @ bw + 110

workout felt pretty brutal today i am totally beat!

02-15-2007, 07:27 PM
cardio only yesterday

today morning cardio

workout: 2/15/07
squat: 3X5 @ 265
bench: 3X5 @ 225 missed last rep
deadlift: 1X5 @ 325 (+10)
dips: 2 X 8,4 @ bw + 85 lbs (+5)
decline situps: 3 X 10,8,7 @ bw + 85lbs (+5)
ez bar curls: 2 X 9,5 @ 65

workout felt pretty good today, i bumped up my rest periods during my benchpresses up to 3 minutes so that helped me alot. deadlifts are still rising those hooks will help me reach my full potential!

02-16-2007, 06:31 PM
cardio only today and carb up tomarow

02-16-2007, 07:03 PM
your up to 225 for 3x5 on the bench!

02-18-2007, 06:45 AM
yes sir, but i didnt get the last rep on the last set of it but thats ok im gonna move up anyway

02-18-2007, 11:29 AM
cardio this morning

workout: 2/18/07
squat: 3X5 @ 270 (+5) missed last 2 reps
press: 3X5 @ 125 (+5) missed last rep
row: 3x5 @ 185 (+5)
chin up: 2 X 7,4 @ bw + 45
hanging leg raises: 3 X 11,8,6 @ bw + 20 (+5)

i am going to reset my squats bc that weight felt tremendous. i will ressett it to 255 and move up by 5 lb increments. thinking about another program to try once i milk everything i can out of this one

02-19-2007, 01:32 PM
cardio only today

02-20-2007, 07:56 PM
cardio this morning

workout: 2/20/07
squat: 5/5/4 @ 270
bench: 4/3/2 @ 230 (+5)
deadlift: 1X5 @ 335 (+10)
dips: 2 X 6,3 @ bw + 90 (+5)
decline sit up: 3 X 9,7,6 @ bw + 90 (+5)

workout was shit today and has been lately. i think this weekend im going to switch to a 5X5 program because i feel stalled out on starting strength physically and mentally so starting this weekend i will begin the intermediate 5X5. i have followed rippetoes for 8 weeks and thursday is my last starting strength workout.

02-23-2007, 07:09 AM
yesterday i got my 5rm all tested out and ready for 5x5 this sunday

they are:
squat: 270
bench: 230
OH press: 130
deadlift: 335
pendlay row: 150

on tuesday i will post my new weight and other stats from the starting strength program. lets see how 5x5 works out for me

02-25-2007, 06:02 PM
5X5 week 1 day 1

cardio this morning

workout: 2/25/07
squat: 5X5 @ 155, 180, 205, 230, 255
bench: 5X5 @ 135, 150, 170, 195, 215
pendlay row: 5X5 @ 80, 95, 110, 120, 135
decline situps: 4 X 10,8,7,5 @ bw + 85
hypers: 2 X 12,10 @ bw + 90

workout felt tiring. i only got 5 hours of sleep last night. hopefully i will do better next workout. today i started doing pendlay rows. after each rep i deload the bar to the floor. i like these rows better than normal rows i can feel it in my back more.

02-26-2007, 09:20 PM
cardio only, weighing myself tomarow morning.

02-27-2007, 07:40 AM
here are stats from now and 8 weeks ago

january 2
weight: 145
bf%: 7
waist 29

bench: 190
squat: 205
deadlift: 245
press: 95
row: 135

februrary 27
weight: 152 (+7)
bf%: 6.4 (-.6)
waist: 29 1/8 (+ 1/8)

bench: 230 (+40)
squat: 270 (+65)
deadlift: 335 (+90)
press: 130 (+35)
row: 185 (+50)

02-27-2007, 04:44 PM
you once again made an insane amount of progress

AND lost bodyfat, you must be seeing some nice oblique defenition at 6%

02-27-2007, 08:19 PM
week 1, day 2

squat: 4X5 @ 155, 180, 205, 205
OH press: 4X5 @ 65, 80, 95, 115
deadlift: 4X5 @ 175, 225, 265, 315
pull ups: 3 X 7,4,3 @ bw + 25
hanging leg raises: 3 X 11,8,7 @ bw + 20

yeah i am definatiantly seeing parts of my core which i have never seen before. also veins are starting to show very well at the bottom of my stomach and i can see my obliques clearly if i did a ab and thigh pose. hopefully i can keep up this progress!

02-28-2007, 06:53 PM
cardio only

03-01-2007, 09:23 PM
week 1, day 3

cardio this morning

squat: 4X5 @ 155,180,205,230 1X3 @ 260 1X8 @ 205
bench: 4X5 @ 135,150,170,195 1X3 @ 220 1X8 @ 170
pendlay row: 4X5 @ 80,95,110,120, 1X3 @ 140 1X8 @ 110
dips: 3 X 8,7,4 @ bw + 75
curls: 3 X 8,5,4 @ 70

workout was pretty hard but the 3 big lifts were not that hard

03-03-2007, 11:19 AM
cardio only today, carb up is tommorow

03-04-2007, 09:24 PM
week 2, day 1

cardio this morning

workout: 3/4/07
squat: 5X5 @ 155,180,210,235,260
bench: 5X5 @ 135,155,175,200,220
pendlay row: 5X5 @ 85,100,115,125,140
decline sit ups: 4 X 12,10,8,7 @ bw + 85
hypers: 2 X 14,12 @ bw + 90

workout felt pretty hard today but felt good

03-06-2007, 08:25 PM
week 2, day 2

cardio this morning

workout: 3/6/07
squat: 4X5 @ 155,180,210,210
press: 4X5 @ 65,85,100,120
deadlift: 4X5 @ 185,230,275,325
pull ups: 3X5 @ bw + 30
hanging leg raises: 3 X 9,7,7 @ bw + 25

03-08-2007, 08:13 PM
week 2, day 3

thursday: 3/8/07
squat: 4X5 @ 155,180,210,235 1X3 @ 265 1X8 @ 210
bench: 4X5 @ 135,155,175,200 1X3 @ 225 1X8 @ 175
pendlay row: 4X5 @ 85,100,115,125 1X3 @ 145 1X8 @ 115
dips: 3 X 8,4,4 @ bw + 80
curls: 3 X 10,6,4 @ 70

workout was very hard today i cant wait to make new records

03-11-2007, 03:24 PM
week 3, day 1

sunday: 3/11/07
squat: 5X5 @ 160,180,210,240,265
bench: 5X5 @ 135,160,180,200,225
pendlay row: 5X5 @ 85,100,115,130,145
decline sit ups: 3 X 9,8,7,6 @ bw + 90
good mornings: 2 X 10,8 @ 135

workout was hard but i do feel much stronger on these weights than i did before a couple weeks ago when i was testing my 5 rep max

03-13-2007, 09:30 PM
week 3, day 2

cardio this morning

workout: 3/13/07
squat: 4X5 @ 160,185,210,210
press: 4X5 @ 70,90,105,125
deadlift: 4X5 @ 185,235,285,335
pull ups: 3 X 5,4,2 @ bw + 35
hanging leg raises: 3 X 10,9,9 @ bw + 25

03-15-2007, 07:41 PM
week 3, day 3

workout: 3/15/07
squat: 4X5 @ 160,185,210,240 1X3 @ 270 1X8 @ 210
bench: 4X5 @ 135, 160, 180, 200 1X3 @ 230 1X8 @ 180
pendlay row: 4X5 @ 85,100,115,130 1X3 @ 150 1X8 @ 115
dips: 3 X 8,6,5 @ bw + 80
curls: 3 X 8,5,3 @ 75

03-18-2007, 12:23 PM
week 4, day 1 (all my set records from before)

sunday: 3/18/07
squat: 5X5 @ 160,190,215,245, 270
bench: 5X5 @ 140, 160, 185, 205, 230
pendlay row: 5X5 @ 90, 105, 120, 135, 150
decline sit ups: 3 X 11,10,9,8 @ bw + 90
good mornings: 2 X 10,8 @ 145

was able to get all my lifts i could before with just a little struggle. except this time i did 4 sets before them instead of when i was just testing them so i know i have increased strength since then.

03-21-2007, 06:57 AM
week 4, day 2

cardio this morning

workout: 3/20/07
squat: 4X5 @ 160, 815, 215, 215
press: 4X5 @ 70, 90, 110, 130
deadlift: 4X5 @ 190, 240, 295, 345
pull ups: 3 X 7,5,3 @ bw + 25
hanging leg raises: 3 X 12,11,10 @ bw + 25

03-22-2007, 07:41 PM
week 4, day 3

workout: 3/22/07
squat: 4X5 @ 160, 185, 215, 245, 1X3 @ 275, 1X8 @ 215
bench: 4X5 @ 140, 160, 185, 205, 1X3 @ 235, 1X8 @ 185
pendlay row: 4X5 @ 90, 105, 120, 135, 1X3 @ 155, 1X8 @ 120
dips: 3 X 9, 4, 4 @ bw + 85

next week i will be beating my personal records!! all these lifts were easy on the 3 reps set so hopefully i can get them on sunday for 5. let the records begin!

03-25-2007, 01:06 PM
week 5, day 1

cardio this morning

workout: 3/25/07
squat: 5X5 @ 165, 190, 220, 250, 275 PR!!
bench: 5X5 @ 140, 165, 190, 210, 235 PR!!
pendlay row: 5X5 @ 95, 110, 125, 140, 155 PR!!
decline sit ups: 4 X 9,8,7,6 @ bw + 95
good mornings: 2 X 10, 8 @ 155

made all new records today and this is the strongest i have been ever! hopefully i can continue making gains!!

03-27-2007, 09:50 PM
week 5, day 2

workout: 3/27/07
squat: 4X5 @ 165, 195, 220, 220
press: 4X5 @ 75, 95, 115, (135 x 3)
deadlift: 4X5 @ 195, 250, 300, 355 PR!!
rack chins: 3 X 11,7,6 @ bw
hanging leg raises: 3 X 10,8,7 @ bw + 30

my progress on OH pressing has halted so i will keep this weight for next week. if i cant beat the reps again i will reset the weight.

03-29-2007, 07:11 PM
week 5, day 3

workout: 3/29/07
squat: 4X5 @ 165, 195, 220, 250, 1X3 @ 280, 1X8 @ 220
bench: 4X5 @ 140, 165, 190, 210, 1X3 @ 240, 1X8 @ 190
pendlay rows: 4X5 @ 95, 110, 125, 140, 1X3 @ 160, 1X8 @ 125
dips: 3 X 8,4,2 @ bw + 85

workout was very hard today, i had to fit it in the morning today so i did not have much energy. hopefully that is the only reason why i had to struggle.

04-07-2007, 02:50 PM
week 7, day 1

workout: 4/7/07
squat: 5X5 @ 165, 195, 225, 250, 280 PR!!
bench: 5X5 @ 145, 165, 190, 215, (240 X 4)
pendlay row: 5X5 @ 100, 115, 135, 150, 165 PR!!
decline situps: 4 X 10,9,8,7 @ bw + 100 (+5)
good mornings: 2 X 10,8 @ 165 (+5)

last week i could not get any lifting in due to being on vacation for spring break but im back and ready to hit the weight hard again!

04-07-2007, 02:56 PM
your lifts are going up like crazy

04-10-2007, 05:12 PM
thank you ghostfacekilla i hope this progress continues!

week 7, day 2
squats: 4X5 @ 165, 195, 225, 225
press: 4X5 @ 70, 90, 105, 125
deadlifts: 4X5 @ 200, 255, 310, 365 PR!!
rack chins: 3 X 11,6,5 @ bw + 10 (+10)
hanging leg raises: 3 X 12,9,5 @ bw + 5
(hanging from pullup bar)

deadlifts felt super heavy i hope i can keep getting stronger with those might need to reset in the future

04-12-2007, 06:25 AM
week 7, day 3

workout: 4/11/07
squats: 4X5 @ 165, 195, 225, 250, 1X3 @ 285, 1X8 @ 225
bench: 4X5 @ 145, 170, 190, 215, 1X2 @ 240(reset it) 1X8 @ 190
pendlay rows: 4X5 @ 100, 115, 135, 150, 1X3 @ 170, 1X8 @ 135
dips: 3 X 7,3,3 @ bw + 85
curls: 3 X 10,3,2 @ 75

i guess its time to reset bench press. i will put it down to 230 and see how that feels

04-13-2007, 08:19 PM

good thing i bumped you up to 667 with this post dude, i might have just spared your life.

06-15-2007, 11:51 AM
hey guys im back! i have been kinda busy lately so i havent had a chance to update the journal but now i can!

i have started IA simple power routine and i have already done two workouts so i will post those!

i missed the squat day on sunday due to personal things but i got the bench workout and deadlift workout done so i will show those! its gtood to be back!

my stats are pretty much the same

5'6 152
bench: 270
squat: 320
dead: 370

hopefully i can get those up!

06-15-2007, 11:52 AM
bench: 205 X 5,5,5
db incline bench: 55's X 8,8,8,9
shoulder press: 95 X 8,8,8
skull crushers: 55 X 10,10,10
decline sit ups: bw + 90 X 10,10,10

06-15-2007, 11:56 AM
deadlift: 315 X 5,5
leg press: 500 X 10,10
pull ups: BW X 6,6,6,4
DB curls: 30's X 8,8,8
calf raises: 290 X 15,15,15

06-15-2007, 12:01 PM
i guess ill post my diet up too for training and non training days.

8 eggs
scoop of whey

2 scoops whey
2 scoops gatorade powder
1 potato

meal 3:
8 oz ground beef
1/4 cup almonds

meal 4:
8 oz ground beef
1/4 cup almonds

meal 5:
8 oz chicken
lots of veggies

meal 6:
1 scoop whey, 1 cup eggwhite protein

non training:
8 eggs
1 scoop whey

meal 2-4
8 oz ground beef
1/4 cup almonds

meal 5
8 oz chicken

meal 6:
1 scoop whey, 1 cup eggwhite protein

cardio is done in the mornings on off days and pwo on training days

06-15-2007, 12:57 PM
that gatorade powder must be awesome, especailly since you dont eat much carbs during the day.

06-15-2007, 06:08 PM
haha yeah i know chocolate whey and lemon gatorade doesnt sound so great but i look forward to it after every workout!

06-17-2007, 06:20 PM
yeah it used to be that i worked out only to drink that same shake. Its amazing.

06-18-2007, 11:16 AM
sunday: 6/17/07
incline bench: 3X5 @ 155
DB bench press: 4X8 @ 70's
DB shoulder press: 3X8,8,10 @ 35's
dips: 3X10,10,11 @ bw (the dip belt at the gym was missing!!)
hanging leg raises: 3X10 @ bw + 25

pwo cardio

i felt pretty strong and overall good session

06-19-2007, 11:17 AM
tuesday: 6/19/07
squat: 2X5 @ 245
GHR: 3X8 @ bw (all reps assisted)
bb rows: 4X6 @ 145
DB curls: 3X 8,8,9 @ 35's (+5)
legpress calf raise: 3X15 @ 340 (+50)

pwo cardio
i havent squatted in a couple of weeks and that weight felt so back breaking!! i hope my squat strength comes back soon! GHR are the hardest things i have ever done!! every single rep i had to push off the bench a little whenever i got to the bottom! but i do like the exercize so im gonna make sure i can get as strong as possible on it!

06-21-2007, 07:33 PM

bench: 3X5 @ 210 (+5)
DB incline bench: 4X 8,8,8,9 @ 60's (+5)
DB shoulder press: 3X 8,8,9 @ 40's (+5)
skull crushers: 3X10 @ 60 (+5)
standing cable crunches: 3X10 @ 143

06-24-2007, 10:41 AM

my 2 week weigh in was today, diet wasnt so great yesterday so it turned out that i lost a pound. but i will keep the diet and wait another two weeks just incase i just lost water weight from yesterdays lack of food

squat: 2X5 @ 250
GHR: 3X8 @ bw (less assistance this time)
rows: 4 X 6,6,6,7 @ 150 (+5)
DB curls: 3X8 @ 40's (+5)
calf raises: 3X15 @ 380 (+40)

06-26-2007, 12:24 PM
bench: 3X5 @ 215 (+5)
DB incline bench: 4 X 8,8,8,7 @ 65's (+5)
DB shoulder press: 3 X 8,8,9 @ 45's (+5)
skull crushers: 3X10 @ 65 (+5)

pwo cardio

today was a very strong day and i hope i will still make even more progress next time!

06-28-2007, 11:17 AM
thursday: 6/28/07
deadlift: 1X5 @ 325 (+10)
leg press: 525 X 5, 500 X 10
pull ups: 4X6 @ bw
bb curl: 3 X 8,8,9 @ bar + 30
calf raises: 3X15 @ 420 (+40)

i couldnt do the second set of deadlifts. i have no idea why. on the second set i could only get one rep so i just finished with that. leg press felt very heavy as well but i did my best. i improved on everything else so all in all it was a good day. carb up day tomarow!!!

07-01-2007, 03:31 PM
sunday: 7/1/07

incline bench press: 3 X 5,5,6 @ 165 (+10)
DB bench press: 4 X 8,8,7,5 @ 75's (+5)
DB shoulder press: 3X8 @ 50's (+5)
dips: 3 X 10,8,6 @ bw + 25 (+25)
hanging leg raises: 3 X 10,10,5 @ bw +30 (+5)

pwo cardio

today was a good day increased in everything!

07-03-2007, 11:39 AM
tuesday: 7/3/07

squat: 2 X 5,4 @ 255 (+5)
ghr: 3 X 8 (7 reps unassisted), 8 (3 reps unassisted), 8 (2 reps unassisted)
bb rows: 4 X 6 @ 155 (+5)
db curls: 3 X 8,5,3 @ 45's (+5)
calf raises: 3 X 15 @ 460 (+40)

pwo cardio

squats are halting so im gonna switch them to a low box squat. ghr's are starting to get easier soon i will be able to do all the reps unassisted and start adding weight!!

07-05-2007, 11:48 AM
thursday: 7/5/07
bench press: 3 X 5,5,3 @ 220 (+5)
incline DB bench press: 4X8 @ 65's
DB shoulder press: 3 X 8,8,5 @ 55's (+5)
skull crushers: 3 X 10,10,8 @ 70 (+5)
standing cable crunch: 3X10 @ 150 (+7)

pwo cardio

all in all good workout. i went to bed late last night and felt pretty tired this morning so it was hard to get focused in the beggining but i picked up the pace and made some PR's! carb up toamrow!

07-08-2007, 11:09 AM
sunday: 7/8/07
8" box squat: 2X5 @ 205
GHR: 3 X 8(0 reps assited!!), 8(3 reps assited), 8(4 reps assisted) @ bw
bb rows: 4X6 @ 160 (+5)
DB curls: 3 X 8,6,4 @ 45's
calf raises: 3 X 15,15,11 @ 500 (+40)

box squats are very hard! i cant wait to see some progression on that exercize. GHR's are still improving and feeling alot easier.

07-10-2007, 11:10 AM
tuesday: 7/10/07
medium grip bench: 3X5 @ 185
DB incline bench: 4 X 8,8,8,5 @ 70's (+5)
DB shoulder press: 3 X 8,8,4 @ 55's
skull crushers: 3X10 @ 70
weighted decline situps: 3X10 @ bw + 100 (+5)

pwo HIIT cardio

i stalled out on bench press so now im switching to medium grip untill i stall out on that. i have to switch out DB shoulder press because they stalled out. i tried HIIT cardio today after my workout for 20 minutes. i used intervals of 30 sec all out. 1 minute going normal. is that ok for this type of cardio?

07-13-2007, 09:57 AM
thursday: 7/12/07

deadlift: 2X5 @ 325 (extra set)
front squat: 2X10 @ 135
pull-ups: 4 X 7,7,6,3 @ bw
bb curls: 3 X 8,8,6 @ bar+35 (+5)
calf raises: 3X10 @ 500

HIIT pwo

i came to my gym in the morning to find out that it has gotten evicted from the property so i went to a different gym tontight. i will probably end up joining this gym now. its a little smaller but i like the atmosphere

07-15-2007, 06:48 PM
tuesday: 7/15/07

incline bench: 3 X 5,5,6 @ 175 (+10)
DB bench: 3 X 8,8,6 @ 65 (different set of DB's)
standing press: 3X5 @ 105
dips: 2 X 10,9 @ bw+30 (+5)
machine crunch: 3X10 @ 30

pwo GPP farmers walk

i tried some different pwo cardio today. i did GPP with farmer's walks. i had two 25 lb dumbbells in my hand and i would walk two laps. take a 30 sec rest and repeat until i hit 25 minutes. does any one know if this would be good GPP once a week?

07-15-2007, 07:12 PM
try it out yourself and if your conditioning improves, then its okay.

07-17-2007, 11:42 AM
thank you ghostfacekilla, i will take your advice and experiment!

tuesday: 7/17/07

8" box squat: 2X5 @ 215 (+10)
GHR: 3 X 8(2 reps asst.), 8(2 reps asst.), 8(4 reps asst.) @ bw, all reps done at full range of motion
BB rows: 4X6 @ 165 (+5)
DB curls: 2 X 6(45's), 8(35's) new type of DB's
sitting calf raises: 3X15 @ 90

pwo HIIT cardio

all in all this work out was good. still got to get used to this new gym's weights. i miss my old gym but thats gone so its time to improve in this new gym!

07-19-2007, 01:02 PM
thursday: 7/19/07

medium grip bench: 3X5 @ 195 (+10)
DB incline bench: 4 X 8,8,7,5 @ 65's
sitting BB press: 3 X 8,8,7 @ 95
push downs: 2 X 10,11 @ 110
standing cable crunches (new machine): 3 X 10,10,8 @ 100

pwo HIIT cardio

carb up day!!

07-19-2007, 10:29 PM
Looks like you have been making some nice progress here. Keep it up.

07-22-2007, 08:01 PM
thank you for your encouragement formula8!

sunday: 7/22/07

8" box squat: 2X5 @ 225 (+10)
GHR: 3 X 8, 8(1 rep asst.), 8(4 rep asst.)
BB rows: 4X6 @ 170 (+5)
cable curls: 2 X 8,9 @ 90
calf raises: 3X15 @ 100 (+10)

pwo HIIT cardio

07-24-2007, 12:12 PM
tuesday: 7/24/07

medium grip bench: 3X5 @ 205 (+10)
hammer grip incline DB bench: 4 X 8,8,8,9 @ 50's
sitting BB press: 3 X 8,8,6 @ 100 (+5)
push downs: 2 X 10,11 @ 120 (+10)
paused decline situps: 3X10 @ bw + 60

pwo HIIT cardio

my medium grip bench is shooting up!! i hope it has good carry over to my normal bench because i have been stalled for a while. paused decline sit ups really hurt!! i will keep those in my rotation. hammer grip DB bench felt awkward at first but i will get used to it.

07-26-2007, 10:32 AM
thursday: 7/26/07

dead lift: 2X5 @ 335 (+10)
front squat: 2X10 @ 145 (+10)
pull ups: 4 X 6,6,6,4 @ bw + 5 (+5)
BB curls: 2 X 8 @ bar + 40 (+5)
calf raises: 3X15 @ 105 (+5)

pwo HIIT cardio

i will be going on vacation next week so i wont be updating this log but i will try to find a small gym and see if i can use that week as a deloading week!

07-27-2007, 11:32 PM
hey guys tomarow i am going on vacation but i will keep up with cardio and consider this week a deload week. today i signed up for a powerlifting comp! its on september 15. i just want experience being in a comp like that because it sounds pretty fun. there will be no pressure what so ever!
ive been thinking for a while now and i have decided once i move in to my apartment for college and get settled in the week after next, and saved up enough money, i want to become a trainee of IA! ive been reading this board for a while now and i believe IA is one of the best trainers out there and can help me reach my goals and learn more about how my body works.

08-07-2007, 05:55 PM
hey guys im back! i got back from vacation on saturday and went to the gym yesterday

monday: 8/6/07
8" box squats: 2X5 @ 235 (+10)
GHR: 3 X 8,8,8(2 rep asst.) @ bw
BB rows: 4X6 @ 175 (+5)
cable curls: 2 X 8,10 @ 100 (+10)
calf raises: 3X15 @ 110 (+5)

pwo cardio

im glad i took the week off last week, i felt stronger than ever! everything still is going up and i feel much more rested! in the near future when i save up enough money i want to hire IA as my trainer!

08-08-2007, 02:41 PM
wednesday: 8/8/07
medium grip benchpress: 3 X 5,5,2 @ 210 (+5)
hammer grip DB incline bench: 4 X 8,8,8,5 @ 55's (+5)
sitting BB press: 3 X 8,5,4 @ 100
push downs: 2 X 10,11 @ 120 (+10)
paused decline situps: 3X10 @ bw +65 (+5)

i started to do my cardio in the morning on my work out days instead of PWO, i just love fasted cardio and i felt much more energetic today in the gym! today was an alright day. i only lost a little strength but it is still good considering i havent done upper body in two weeks!

08-10-2007, 08:42 PM
friday: 8/10/07
deadlift: 2X5 @ 345 (+10)
front squat: 2 X 6,4 @ 155 (+10)
pull ups: 4X6 @ bw + 5
cable curls: 2 X 8,10 @ 110 (+10)
legpress calf raises: 3X15 @ 360

today was incredible!! i made big PR's in every lift! for my powerlifting meet next month i will be shooting for a 400 lb dead lift so i just hope i can do it!

08-12-2007, 02:01 PM
well friday and saturday i spent moving into my new apartment! i dont live at home anymore and am starting my first year in college! but i started at a new golds gym and i will be working there also. but i got my
training in

sunday: 8/12/07
incline bench: 3X5 @ 185 (+10)
hammer DB flat bench: 4X8 @ 60's
sitting BB press: 3 X 8,6,4 @ 100
push downs: 2 X 8,7 @ 140 (+10)
cable situps: 3 X 10,10,11 @ 130 (+30)

08-12-2007, 02:05 PM
Powerlifting Meet sep 15!!!

maybe you should try going heavier to prepare, like singles and triples...

of course you dont really have to since what your doing now is working pretty good.

But maybe get some practice squatting without a mirror, and do some testing so you can figure out some good openers soon . Just start thinking about it.

08-13-2007, 09:06 AM
i will follow your advise and start going heavier starting tomarow! thanks for your advise! should i still stick to box squats or should i swtich back to full squats?

08-13-2007, 12:58 PM
I also don't see any wider grip bench press. I'd assume you don't want to use a medium grip for your meet. Good luck.

08-13-2007, 04:30 PM
I also don't see any wider grip bench press. I'd assume you don't want to use a medium grip for your meet. Good luck.

Yeah Lifter, maybe start training your normal competition bench grip again.

And about the box squats, Im not sure if your pausing on the box or just using it for depth but as long as your getting nice carryover to your normal squat then its a beautiful thing. So I would test your normal squat and see if the box squats are working.

It would be good if some more experienced lifters on this board helped you out a little more, because ive only done 2 meets and I might not be the best person to answer your questions :s: I dont want to steer anyone in the wrong direction

08-14-2007, 09:21 AM
thank you guys for all the help your giving me! formula8, i was planning on starting paused wider grip benches this week because i definantly do not want to use the medium grip bench. ghostfacekilla im pausing on the box squats but i will do normal squats this week without facing a mirror to see if that exercize has good carryover for me. thanks guys you are a big help!

08-14-2007, 12:18 PM
tuesday: 8/14/07

i had a free personal training session today and the guy was a power lifter so he helped me alot on my form on bench and dead lift. after, i did my normal routine but upped the weight and lowered the reps. i tried squatting without a mirror today and it didnt feel to different, the box squat was not a good carry over at all, i am around the same squat i was 4 weeks ago.

squat: 2X2 @ 265, 255
GHR: 3 X 8,8,8(1 rep asst.) @ bw
pendlay rows: 4X6 @ 145
cable curls: 2 X 8,6 @ 120 (+10)
standing calf machine: 3X15 @ 195

all in all it wasnt to bad, i was a bit dissapointed at my squat strength but thats ok i have many years to improve on everything i am doing!

08-16-2007, 11:52 PM
thursday: 8/16/07
paused comp. bench: 3X3 @ 205
hammer DB incline bench: 4 X 8,8,8,10 @ 55's
sitting DB press: 3 X 8,3,8 @ 55's, 45's
push downs: 2 X 8,9 @ 140
paused decline situps: 3X 10,10,11 @ bw + 70 (+5)

205 felt really easy so i will bump it up 10 pounds next time.

08-20-2007, 12:38 PM
monday: 8/20/07

squat: 2X3 @ 265 (+10 last set and added one rep!!)
GHR: 3 X 8,8 @ bw +5, 8 @ bw (+5)
pendlay rows: 4X6 @ 165 (+20)
cable curls: 2 X 8,9 @ 120
standing calf raises: 3X15 @ 215 (+20)

today was great! my squatting has improved alot since last week, and this is not facing the mirror! my meet is in a month and i cant wait for it!

08-20-2007, 09:48 PM
i just got my lifting belt from apt pro wrist straps! its a 13mm belt and its really thick. i will be using it in the lifting meet, i will start using it now for squat and deadlift because i got to get it broken in a little bit and i must get used to it being around my waste

08-20-2007, 11:38 PM
damn. i wish i could gain like that.

good progress throughout.

08-21-2007, 12:32 PM
thanks sdelu, im just hoping to do decent in this upcoming meet!

tuesday: 8/21/07
paused comp. bench: 3X3 @ 215 (+10)
hammer incline DB bench: 4X8 @ 60's (+5)
hammer strength shoulder press: 3X8 @ 150
pushdowns: 2 X 8,6 @ 150 (+10)
cable crunches: 3 X 10,10,14 @ 140 (+10)

today was great! my bench is shooting up still! my goal before the meet is to get a triple with 235, im not sure where that would put my max but 215 didnt feel that hard so this goal is attainable!

i received my order of teamskip protein from trueprotein and it is the best tasting thing i have ever tried! i could drink it all day!

08-21-2007, 12:46 PM
Glad to hear, keep it up and you'll be tearin through 235!

What flavor of protein did you go with? or does Tskip have a default flavor?

08-21-2007, 12:47 PM
i just got my lifting belt from apt pro wrist straps! its a 13mm belt and its really thick. i will be using it in the lifting meet, i will start using it now for squat and deadlift because i got to get it broken in a little bit and i must get used to it being around my waste
Same here, gotta get mine to soften up a bit.. it's thrashin my hips/ribs at times.

08-22-2007, 12:08 AM
i got the premium dutch chocolate flavor and it tastes awesome! haha yeah that belt is really stiff ive never used a belt before so i gotta see whats a good tightness for squatting and deadlifting

08-23-2007, 01:01 PM
thursday: 8/23/07

deadlift(with belt): 385 X 1, 3/4(couldnt lock out) 365 X 1, 3/4(couldnt lock out)
front squat: 2 X 8,6 @ 155
pull ups: 4 X 6,6,5,4 @ bw + 10 (+5)
cable curls: 2 X 7,3 @ 130 (+10)
standing calf raises: 3X15 @ 235 (+20)

the belt helps so much i love it! 315 felt like nothing! and the only thing that kept me from getting 385 X 3 is my grip. that is definantly my weakest point i need to work on. i need to get some chalk for my meet if i want to go for 400+. everything else has improved as well! i cant wait to see what my squat is with a belt! and who ever says that wearing a belt doesnt work your core i dont agree with because after i did my deadlifts my abs and lower back felt fried as hell!

and i am now an officially trainee of IA! i cant wait to see whats in store for me! i sent the questionare off. im not sure though if i call him or he calls me lol, i guess ill find out.

08-26-2007, 08:06 PM
sunday: 8/26/07

incline bench: 3X5 @ 190 (+5)
hammer DB bench: 4 X 8,8,8,7 @ 65's (+5)
hammerstrength shoulder press: 3 X 8,8,10 @ 155 (+5)
push downs: 2 X 8,7 @ 150
paused decline situps: 3 X 10,10,11 @ bw + 75 (+5)

08-29-2007, 10:34 AM

squat(belted): 285 X 2, 265X5
GHR: 3 X 8,8,8(2 reps at bw) @ bw + 5
pendlay rows: 4X6 @ 175 (+10)
cable curls: 2 X 8,7 @ 130
standing calf raises: 3x15 @ 255 (+20)

im shooting for 295 X 3 for squats before my meet, im not sure where that would put my max but i hope it is at least 315! i cant wait to get started with IA!!

08-29-2007, 01:13 PM
So once you're working with Wes, you'll make a less detailed log I'm assuming?

Looks good so far though.

08-29-2007, 04:41 PM
haha yeah once i start working with him i probably wont write down much in the journal for workouts except wat he lets me write

08-30-2007, 12:55 PM
thursday: 8/30/07

paused competition bench: 3X3 @ 225 (+10)
hammergrip incline DB bench: 4 X 8,8,6,5 @ 65's (+5)
HS shoulder press: 3 X 8,8,6 @ 170 (+15)
pushdowns: 2 X 8 @ 150
standing cable situps: 3 X 10,9,6 @ 160 (+20)

225 felt pretty hard today, so i think next time i will just increase it by 5 pounds. my meet is in 2 weeks from this saturday. here is a question, for my meet should i wear my belt when i bench or just keep it to squats and deadlifts?

09-02-2007, 03:46 PM
sunday: 9/2/07
squat(belted): 285 X 3 (+1 rep), 285 X 2 (+20 from last set last time!)
GHR: 3 X 8,(bw +10), 8,8 (bw +5)
pendlay row: 4X6 @ 180 (+5)
cable curls: 2X8 @ 130
calf raises: 3 X 15,15,7 @ 275 (+20)

so my guess is that my squat will be around 315 for my meet. i really need to work on that lift it is way to low!!

09-04-2007, 12:21 PM
tuesday: 9/4/07

paused comp. bench: 3X3 @ 230 (+5)
hammer DB incline bench: 4 X 8,8,8,5 @ 65's
HS shoulder press: 3 X 8,7,5 @ 175 (+5)
CG BP: 2 X 8,5 @ 135
paused decline situps: 3 X 10,10,11 @ bw + 80 (+5)

230 felt really hard today but i got all the reps and sets i needed. next week im deloading so im just gonna shoot for one set of 3 with 235 next week

09-04-2007, 10:12 PM
good to see things progressing! very solid!

09-05-2007, 03:32 PM
thanks xx, my meets in a week and a half and im glad that things are still progressing smoothly.

i will be starting with IA very soon so i am very excited about that, but i will make my journals very vague. no more spinning my wheels im ready to make some real progress in strength and size!

09-05-2007, 10:33 PM
goin with IA is a fantastic thing, smart move!

09-06-2007, 12:44 PM
i agree! i dont want to spend years messing up and staying the same size, and i know wesley will help me get to where i want to be! looking at all the testimonials i know i made the right move!

09-06-2007, 12:47 PM
i got my starting maxes today! here they are:

bench(touch and go): 250

squat: 315

dead lift: 405

bent over BB row: 185 X 5

the dead lift was not too challenging so for my meet next week i will be shooting for a 425 dead lift. everything else was around what i guessed.

09-06-2007, 10:42 PM
it might be challenging if you squat and bench before you do it :thefinger:

09-06-2007, 10:55 PM
Solid workouts. Good luck with your competition.

09-08-2007, 07:15 PM
yeah, i will take that into consideration before i decide the weight to use. thank you guys for all your support!

tomarow im starting with my new routine with IA so i can only post high lights and PR's but i will give you all my starting stats:

weight: 152
bf: 7-8%
height: 5'6

bench: 250
squat: 315
deadlift: 405
row: 185 X 5

09-09-2007, 11:39 PM
sunday: 9/9/07

dead lift: 385 X 3 PR!!

accessory work...

09-11-2007, 11:31 AM
tuesday: 9/11/07

bench: 235 X 3 PR

accessory work...

so i got my CEE, leucine, and waxy maise today when i got home from the gym. i didnt try the leucine but i decided to take the CEE. all i gotta say is WOW, that stuff is horrible taste! ive never tasted anything like it before! im not sure how the leucine and waxy maise tastes but i guess ill find out on thursday

09-13-2007, 11:35 AM

low box squat(belted): 255 X 5

accessory work...

my lifting meet is in two days! i cant wait i got my old wrestling singlet. im not sure of what kind of shoes to wear so i guess ill just wear my new balances since i lift in them anyways. ill update after the meet!

09-14-2007, 11:00 AM
just came back from getting weighed in and telling them my openers! i cant wait for tommorow!

09-16-2007, 12:06 AM
hey guys i just got back from my meet, here are my stats:

attempt 1: 264
attempt 2: 314
attempt 3: 325 miss because i went down before the ref said to go down, but i got it up, DAMNIT!

attempt 1: 242
attempt 2: 253
attempt 3: 259 miss

attempt 1: 385
attempt 2: 407
attempt 3: 429 new PR!!!

so my total was 996, so close to 1000! the only thing im dissapointed at is that i missed my squat due to carelessness! but all in all it was really fun and everyone there was really nice and supportive!

09-16-2007, 10:59 AM
dang thats a pretty good job

09-16-2007, 07:17 PM
thanks, i got numbers to beat now for my next meet! Sam Byrd was there and he squatted 1063 lbs! thats the most weight i have ever seen before im glad i got to watch that.


DB bench: 65's X 8,8,8,14

accessory work...

09-16-2007, 08:07 PM
nice work on the meet man

09-18-2007, 01:12 PM
thanks, now i have something to beat for my next meet!

tuesday: 9/18/07

deadlift: 395(+10) X 3, 345(+10) X 8


accessory work....

i got my wrist wraps today so im gonna start using them for bench and rows because they're the ones that usually hurt my wrists.

09-20-2007, 12:02 PM
thursday: 9/20/07

bench press: 215 X 3, 230 X 3, 240(+5) X 3 PR!!

i will update my weight and maxes on my maxing week.

09-20-2007, 08:33 PM
aww dude what the hell, how can you be puttign up those kind of numbers at 160 pounds :rant:

09-20-2007, 11:24 PM
aww dude what the hell, how can you be puttign up those kind of numbers at 160 pounds :rant:

seriously. that's ridiculous.

09-21-2007, 12:10 AM
haha thanks guys! ghostfacekilla i wish i was at least 160 pounds!! last time i weighed myself two weeks ago i was 151.8 :( i cant wait to be bigger like you guys are

09-23-2007, 11:35 AM
sunday: 9/23/07

low box squat: 275(+20) X 5 PR!!!

accessory work...

09-25-2007, 11:25 AM
tuesday: 9/25/07

DB bench: 75's(+10) X 8,8,8,10 PR!!!

accessory work...

i am loving my routine and progress so far working with IA, its only been two and a half weeks into it and i am my strongest i have ever been! i cant wait to max out and find out my weight soon!

and my weight belt has really got worn in, when i first started wearing it, it was so stiff i couldnt even put it on me but now its really flexible and its a perfect fit

09-27-2007, 11:27 AM
thursday: 9/27/07

deadlift: 405(+10) X 3, 355(+10) X 8 PR!!!!!

wow just about three weeks ago i maxed out at 405! it wasnt too hard when i maxed but no way in hell could i got another rep! it felt very heavy though, much different from 395, its probably just a mind block.

09-29-2007, 03:03 PM
i got some plate mates today so now i can just add 2.5 to dumbbells instead of going up a set, they look like a really good product to me

09-30-2007, 01:03 PM
sunday: 9/30/07

benchpress: 220(+5) X 3, 232.5(+2.5) X 3, 245(+5) X 3 PR!!!

last week before i find out what my new maxes and weight are i gotta make it count!

10-02-2007, 11:52 AM
tuesday: 10/2/07

box squat:
227.5(+7.5) X 5
242.5(+7.5) X 5
255(+5) X 5
270(+10) X 5
285(+10) X 5 PR!!

accessory work...

this was by far the hardest set of five i have ever done before. i was seeing stars at the third rep! all the reps were grinders and it took me about a minute to get back to my senses after this set, as im writing this right now i still feel a little disoriented! all in all a great work out! PR'S everywhere!

10-04-2007, 11:22 AM
thursday: 10/4/07

DB bench: 85's(+10) X 8,8,8,4 PR!!

accessory work...

today was my last day for this routine and maxouts are next week. i made some really good progress in just these four weeks!

10-04-2007, 01:06 PM
hey lifter, i'm guessing it was you who signed up over at teambix, welcome and congrats on the PR!

10-11-2007, 11:52 AM
thanks BIX, i was lookin at your site and it seems pretty cool!

week 5 update:

weight: 153.6(+1.8)
bf%: the same

im very happy with my progress with weight, i gained 2 pounds of muscle in 4 weeks! if i keep this up i can hope to be atleast 20 pounds heavier next year, and that would be awesome


bench: 265(+15)
squat: 325(+10)
deadlift: 425(+20)
BB row: 205(+20) X 5

my weights have sky rocketed in these short four weeks. i have come to find out though that i may be very slow twitched muscle fibers because my triples for these maxes were only like 20lbs away from my single maxes, im not sure if thats normal or not, either way, im happy with my overall progress!

10-14-2007, 11:40 AM
sunday: 10/14/07 started new routine today

rack deads: 335 X 5,5,5

accessory work...

this was my first time ever doing this exercise. at first i was trying to use straps but they just felt so unnatural so i just said fuck it, and got my chalk instead. i gotta get into the groove of this movement because it felt a little awkward but it sure hurt!

10-16-2007, 12:19 PM
tuesday: 10/16/07

incline bench: 195 X 5,5,6 PR!

accessory work...

10-18-2007, 12:18 PM
thursday: 10/18/07

squat: 295(belted) X 3, 245(no belt) X 10


accessory work...

295 felt really easy today! just last month i pushed everything i got just to get 285 x 3 and this felt so easy! im gonna up it 10-15 pounds for the next time. my squats finally starting to improve i love this program!

10-18-2007, 08:57 PM
i have a while to catch up with u lol... one question though... what is ur bodyfat % now? Isn't it harmful to your joints while doing heavy stuff at a very low bodyfat %?

anyways you are my idol!

10-18-2007, 09:10 PM
Congrats on the squat PR!

10-21-2007, 12:09 PM
i have a while to catch up with u lol... one question though... what is ur bodyfat % now? Isn't it harmful to your joints while doing heavy stuff at a very low bodyfat %?

anyways you are my idol!

thank you for your compliments chinesemuscles! i still got a long way to go to get where i want to be! my body fat is probably around 7-8% i have heard that it could be harmful but i havent had any joint problems yet and i have been at this body fat for about two years. i like to stay a little leaner than average because i was 20+% bodyfat most of my life but im trying to mass now so ill probably let it go to about 10% until i think about losing some fat, but that will take a while since i am massing at a slower pace!

thanks dobermann i hope theres more pr's to come!!

10-21-2007, 12:11 PM
sunday: 10/21/07

close grip bench: 185 X 5 X 5 PR!!

accessory work...

i did decline sit ups with the weight behind my head instead of on my chest today and it hurt so much! haha i could only use 10 pounds and with it on my chest i can use 100 pounds! my goals to get to use 100 pounds behind my head that will take a little while :)

10-23-2007, 09:48 PM
tuesday: 10/23/07

rack deadlift: 365(+30) X 5 X 3 PR!!

accessory work...

10-23-2007, 10:47 PM
congrats on the PR!!

10-23-2007, 11:44 PM
thanks XX so far working with wes is bringing me alot of PR's!

i just got my sled tonight so starting tommorow i will be pulling!

10-24-2007, 12:44 AM
gettin beastly. keep it up :)

when do you do your final max test? late november, right?

10-24-2007, 10:30 AM
haha thanks sdelu im doing my best!

yeah last week of november is my next test for maxes im feeling some big increases this time!

10-25-2007, 12:35 PM
wednesday: 10/23/07

sled pull: sled + 45

i think i need more weight because it wasnt challenging at all so im gonna add another 25lbs to the sled

thursday: 10/24/07

incline bench: 205(+10) X 5,5,2(failed) :(:(:(

accessory work...

damn, i thought i had that last 3 reps but i randomly ran out of steam during the third rep. oh well, im glad i made a 10 pound increase still!

10-27-2007, 12:07 AM
sled+45 5 minutes
2.5 minutes fowards
2.5 minutes backwards

pulled the sled today for five strait minutes, i need to get more weight if i want to do intervals instead of steady state

10-28-2007, 10:58 PM
sunday: 10/28/07

squat: 305(belted)(+10) X 3, 255(unbelted)(+10) X 10 PR!

this is the first time i have ever squatted 300+ for more than one rep! 10 more pounds till i hit the triple plates! i really want four plates a side that would be awesome

10-29-2007, 02:52 PM
monday: 10/29/07

sled intervals


8(+2) minutes

this weight was so much better for intervals. it was alot heavier so i didnt just use momentum to pull the weight. my legs are fried!

10-30-2007, 02:37 PM
tuesday: 10/30/07

close grip bench: 195(+10) X 5 X 5 PR!!

accessory work...

i will be weighing in again this week end so i will post that up on sunday. so far i am amazed with my strength progression so i know my weight will still steadily climb! hope to be 160 by new years!

11-01-2007, 01:05 PM
thursday: 11/1/07

rack dead lift(unbelted): 375(+10) X 5 X 3 PR!

accessory work...

my rack deads have shot up in a short period of time so i hope it will carry over to my dead lift when i max out

11-02-2007, 05:25 PM
friday: 11/2/07

sled intervals


8 minutes

i think i might need some more weight because i belive momentum still might be taking over and it does not seem hard at all so i will add 20 more pounds next week.

11-03-2007, 12:48 PM
week 9 update:

weight: 155.8(+2.2)
bf%: about 0.1% higher

i have almost gained half an inch on my arms, 3/4 in on my legs, 1 1/2 in on my chest in 8 weeks! this is the heaviest i have been since i was trying to loose weight 2 years ago! and when i weighed this much my abs still did not show and they do show now so i am very happy with progress!

11-04-2007, 12:38 PM
sunday: 11/4/07

incline bench: 205 X 5,5,4(+2)

accessory work...

today there wasnt that many increases but there still was increases so i am pretty happy with this workout

11-06-2007, 11:10 AM
tuesday: 11/6/07

squat: 315(belted)(+10) X 3, 265(unbelted)(+10) X 10 PR!!!

accessory work...

today the squats were hard as hell! but this is a huge improvement! my first max out was 315 and just two months ago i was using 265 with a belt for a triple so my triple has gone up 50 lbs in two months! 265 felt really hard by the third rep i was thinking of racking it. i have no idea how i pumped out 7 more reps.

11-06-2007, 11:15 AM
Lifter444, how do you get in six meals per day? I always end up falling short. What thought process goes into designing a daily six meal plan?

11-06-2007, 01:35 PM
well to start off, i always have a break fast and a before bed meal, i usually pre cook my meals and wrap them up and take them with me when ever i have to go to class or somewhere else. i eat every 2 1/2 hours to 3 hours and i have a never ending appetite so i am always hungry!

11-06-2007, 08:17 PM
thanks :)

11-08-2007, 12:49 PM
thursday: 11/8/07

close grip bench: 200(+5) X 5,5,5,5,3

accessory work...

today felt a little hard and the weights lately have been starting to feel a lot heavier but i have a deload coming up so i will use that to relax a little and hopefully continue to make PR's.

11-09-2007, 01:33 PM
friday: 11/9/07

sled + 90

10 minutes(+2)

intervals alternating fowards and backwards

11-11-2007, 12:44 PM
sunday: 11/11/07

rack deadlifts(unbelted): 385(+10) X 5 X 3 PR!!

accessory work...

i used chalk today instead of straps and it feels so good to grip the bar instead of that questioning feeling of whether or not it will slip out of your hands using straps!

11-12-2007, 03:57 PM
monday: 11/12/07

sled intervals

sled + 90lbs

12 minutes(+2 min)

3 intervals foward
3 intervals backward

11-13-2007, 02:40 PM
tuesday: 11/13/07

incline bench: 207.5(+2.5) X 5,4,3

accessory work...

gains are pretty much coming to a stop with this exercize but i dont have it in my cycle for much longer so i wont have to stall!

11-15-2007, 03:29 PM
thursday: 11/15/07

squat: 325(belted)(+10) X 2 :( , 275(belted)(+10) X 10

accessory work...

wasnt so happy about the squat today but i didn't get much sleep last night and i wasnt able to eat till about 11 this morning so that might contribute. for the 10 repper i felt that i needed a belt because with 265 my form started breaking down very bad by the 6th rep and the belt helped me keep me form. this is the last time i do squats in this blast!

11-18-2007, 02:45 PM
sunday: 11/18/07

bench press: 255 X 2

accessory work...

ever since i started working out i could never bench more than 275. I have always plateued at this weight even when i weighed 185 and was fat. as the weight gets closer to 275 i seem to stall out in reps and weight. so hopefully i can get past it.

11-18-2007, 02:51 PM
sunday: 11/18/07

bench press: 255 X 2

accessory work...

ever since i started working out i could never bench more than 275. I have always plateued at this weight even when i weighed 185 and was fat. as the weight gets closer to 275 i seem to stall out in reps and weight. so hopefully i can get past it.

have a little more faith ;p you'll get past it soon enough.

11-19-2007, 12:36 AM
haha thanks sdelu:) i know with wes on my side this will be no problem to pass!

11-20-2007, 02:22 PM
tuesday: 11/20/07

deadlift(belted): 425(+20) X 3 PR!!!

accessory work...

wow rack deads without a belt really carried over to my dead lift! this was my max 5 weeks ago! my goal for this next max out is to get 3 X bw and i think i am very close

11-22-2007, 06:31 PM
thursday: 11/22/07

incline bench: 195 X 5 X 2

accessory work...

inclines sucked today but that is ok because this is my last time doing them!! max outs are next week and then i start a new routine. happy thanks giving everyone!!

11-28-2007, 12:08 PM
got my maxes this week and weight

wt: 151.8
bench: 250
squat: 315
dead: 405

wt: 154.4
bench: 275
squat: 325
dead: 440

all in all i was happy except for squat max and i lost some weight but diet didnt change. can someone explain to me how my squat didnt go up since last max out but i have put over 20 pounds on my triple for squat ending with 325 x 2?

12-11-2007, 09:37 AM
hey guys,

i am still continuing with wes for as long as i can. i have some goals i want to reach and i know hes the right guy that can help me reach them

before i am 19 years old and before i get out of the 165 lb weight class
bench: 300
squat: 405
dead: 500

long term goals
weight: 200 very lean
bench: 405
squat: 500
dead: 600

im pretty sure i will be doing another powerlifting meet in april so these are the numbers i want to hit raw in the meet. i am starting a new routine today.

right now
height: 5'6
weight: 155
bf%: around 7-8
bench: 275
squat: 325 X 2
dead: 435 X 3

12-11-2007, 02:58 PM
tuesday: 12/11/07

dead lifts: 365 X 3 X 8 sets

accessory work...

damn those deadlifts were hard as shit, i thought the sets were never going to end! today is the first time that my hands bled from gripping the bar! haha that hurt more than i thought it would afterwards.

12-11-2007, 08:28 PM
got my maxes this week and weight

wt: 151.8
bench: 250
squat: 315
dead: 405

wt: 154.4
bench: 275
squat: 325
dead: 440

all in all i was happy except for squat max and i lost some weight but diet didnt change. can someone explain to me how my squat didnt go up since last max out but i have put over 20 pounds on my triple for squat ending with 325 x 2?

if you did 325x2, clearly 325 is not your 1rm. probably just had a bad test. did you do it after deads maybe?

i wouldnt worry too too much.

nice job on the bench!

12-11-2007, 10:50 PM
nice workout...ican't imagine my hands bleeding from gripping so hard...thats hardcore...

12-12-2007, 01:28 AM
that is one impressive 9 month change!!! (i read page 1 and page 21 haha) but amazing!

12-12-2007, 03:42 PM
sdelu: thanks for the compliments! i actually did squat first and i couldn't get 330 up! i might have really slow twich fibers or something. with deads i think i could of got a lot higher because last week i pulled 435 x 3 so next time i max im going to do it on a different day

top notch: haha thanks! right now it hurts a lot and im probably going to wrap it with something if it doesnt heal by next week for deads

milkstud: thanks! i still got a long way to go though haha

12-13-2007, 05:41 PM

close grip bench: 205 X 3, 215 X 3, 225 X 3

accessory work...

earlier this year i remember getting 225 for 5 with my normal powerlifting grip and 185 X 3 for close grip bench so this is a huge improvement for my triceps! im also finding out as time goes on that i might be more ectomorphic than i thought

12-13-2007, 08:25 PM
nice close gripping...

12-16-2007, 08:21 AM
thanks topnotch


10 in. box squats: 255(belted) X 3 X 8 sets

accessory work...

wow i feel dead the day after these were done. like i just got hit by a train haha.

12-19-2007, 12:12 AM

incline bench: 185 X 3 X 10 sets

accessory work...

12-20-2007, 02:59 PM
thursday: 12/20/07

deads: 375(+10) X 3 X 8 sets

accessory work...

today was brutal! those deads always destroy me. ive been having to eat alot more food lately to gain weight and now i always feel full, i never thought i would ever have to seriously stuff my face to gain!

12-20-2007, 04:01 PM
thursday: 12/20/07

deads: 375(+10) X 3 X 8 sets

accessory work...

today was brutal! those deads always destroy me. ive been having to eat alot more food lately to gain weight and now i always feel full, i never thought i would ever have to seriously stuff my face to gain!

how much are you eating these days? and are you even over 160lbs yet? it's impressive that you're not even 160 and can lift that much.

12-21-2007, 11:52 PM
thanks, ive been eating alot more carbs lately and i feel stuffed at every meal! i weighed 155 about a week and a half ago so i wish i was 160 haha.

12-22-2007, 12:30 AM
i agree w/ sdelu...that is freakin impressive weights for your bodyweight....probably some of the strongest i've seen actually...how old are you again?

12-22-2007, 12:44 PM
thanks topnotch, im 18

saturday: 12/22/07

close grip bench: 205 X 3, 220(+5) X 3, 230(+5) X 3

accesory work...

felt pretty strong and lively today even though i havent got much sleep for the past couple of days

12-22-2007, 12:48 PM
another nice workout lifter...seriously i give you tons of respect to be moving those kinds of weights at your age and weight...that's awesome

12-25-2007, 12:26 AM
thanks for your encourage ment and compliments topnotch! ive seen your journal and your a beast!

merry christmas everyone!


10 in. box squat: 265(+10) X 3 X 8 sets

accessory work...

12-27-2007, 02:59 PM

incline bench: 190(+5) X 3 X 10 sets

accessory work...

12-29-2007, 12:25 PM
saturday: 12/29/07

dead lift: 385(+10) X 3 X 6 sets :( :(

accessory work...

i was pissed at deads today. my hand started bleeding a whole lot and eventually the bar was slipping out of my hand and i lost my focus and strength for the last two sets. i hope this doesnt hurt my progress.

01-02-2008, 10:29 AM
my car got broken into last night...

i had a subwoofer box and amp in my back seat and that is pretty expensive

but the only thing they took was my gym bag which had my log and belt and wraps and chalk etc.

so im going to have to buy all new equipment and get my window fixed, this sucks haha

01-02-2008, 10:53 PM
I am sorry to hear that, at least they did not steal your amp and box.

01-02-2008, 11:21 PM
that sucks bro...worst part is they got your log...just hit up the different gyms and see if you see anyone using your equipment...

01-03-2008, 03:04 PM
haha yeah at least they didnt take my sound system! they broke into alot of other peoples cars around my apartment complex and were taking sound systems but what would they want with my gym bag and not my subs haha

thursday: 1/3/08

10 in box squat(unbelted lol): 245 X 3 X 8 sets

accessory work...

im going to try to buy a belt this weekend for maxouts next week

01-03-2008, 04:38 PM
good work lifter...maybe they thought you had some goodies in your bag or something, or they just needed a bag to put other's stuff in...

01-05-2008, 12:42 PM
thanks topnotch, i agree with you about the bag for other stuff, im hopeing for a miracle and to find my stuff scattered on the side of the road.

just ordered a new belt and wrist wraps today, will need to get a new log book and stop watch and gym bag also.

weighed in today

wt: 154.4

wt: 159(+5.6) im very happy im pretty much finnally 160! next will be 170!

i measured my chest/lats today flexed and they are as big as they were when i was 183 @ 23% bf so i am very happy with that. chest/lats measured 44 in. legs are 23 5/8 in the biggest they have ever been. arms have grown 1/8 in are are now 13 5/8 in. calves have grown a quarter in. and are now 15 in. waist is 30 9/16 in.

my body fat is pretty much the same if not justa little higher from when i started. i can still see my abs clearly. max outs are this week so im hoping for big improvements!

01-05-2008, 01:07 PM
great progress 444, i predict some pr smashing is on the way

01-05-2008, 10:44 PM
can't wait to see the max-outs...

01-05-2008, 10:55 PM
Man you are strong for your weight,and lean too, great job, you make me wanna do a TCD again and get rid of this belly fat thats been annoyingly increasing since xmas!! looking forward to those max outs too, keep up the great work.

01-13-2008, 01:00 AM
thanks for all you encouragement guys!!

got all my max outs this week

bench: 285(+10)
squat: 345(+20)
dead: 465(+25) on 12lbs away from 3Xbw damn almost made it!

will be starting my next part of the routine tommorow. i really want that 300 bench and 500 dead. the squat might take a little longer but with the big increase i just got in only 4 weeks i feel it wont be long. my lifts and wieght have shot up alot in just these 4 weeks and im preparing for more!

01-13-2008, 05:25 AM
bench: 285(+10)
squat: 345(+20)
dead: 465(+25) on 12lbs away from 3Xbw damn almost made it!

Dang nice numbers man, good luck with the goals too.

01-13-2008, 12:03 PM
Awesome numbers man...especially for your weight. That 300 bench is just around the corner. How tall are you?

01-13-2008, 04:02 PM
great job man...you'll reach your goals in no time...keep it up and keep us updated...

01-13-2008, 07:25 PM
Nice work!! You should reach your goals soon at that rate.

01-13-2008, 09:44 PM
First time i've checked your log dude but you're putting up some awesome numbers. Keep it up!

01-14-2008, 09:06 AM
thanks for all your encouragement guys!

formula8 i'm 5'6

sunday: 1/13/08

sumo deads: 365 X 5 X 2 sets

accessory work...

first time i have done sumo deads in a year and they felt awkward but i have gotten alot stronger on them since the last time i did them.

01-14-2008, 10:01 AM
nice pulling there 4

01-15-2008, 01:35 PM
thanks XX!

tuesday: 1/15/08

3 board press: 245 X 3, 265 X 3, 280 X 3

accessory work...

first time doing board presses and they felt a little awkward because all the weight that is normally very heavy was light as a feather and the ROM was so small but i know this is help a lot with my bench

01-15-2008, 02:56 PM
wicked 3-board Lifter!

01-15-2008, 07:14 PM
Nice work!! I need to try out the 3 board press.

01-17-2008, 11:38 PM
thanks guys, 3 board press feels like a totally different movement from a bench press!

thursday: 1/17/08

10 in. box squat: 285(+20) X 3 X 8 sets

accessory work...

wow those squats were hard! since i didnt have my belt last time i did these i tryed to make up for it and added 20 lbs instead of 10 and i was still successful!

01-18-2008, 09:47 AM
10 inches is a low box......arent you not real tall though? even if your not its still a low box.....nice squatin!

01-19-2008, 01:12 AM
yeah im only 5'6'' my sticking point in the squat is at the bottom and i need to work on explosiveness. i have tried 8 in and that just felt uncomfortable so im not going any lower than 10 in.

01-19-2008, 06:15 AM
8" box?? You may as well just sit on your calves!! LOL

Seriously nice squattin dude!!