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exclusive956
02-03-2009, 05:41 PM
LETS TRY THIS AGAIN
I started a journal here a little while ago but unfortunately 2 days after I was admitted into a hospital for a serious case of pneumonia I had come down with after having the flu. But I'm better now and ready to go. Im on my second week of my training and will report what I can since I started. This journal is mostly for my use, but if it helps just one person to be motivated as I am now then I'm more than satisfied. Hopefully I can help someone else achieve their goals. Sooo..here we go.

Before I had come down with pneumonia I was at the gym one day and I was told by a fellow gym member "WOW your weak kid." But instead of letting this comment get to me, it motivated me more than you could ever imagine. Even to this day, weeks after, that comment still runs through my head and pushes me to be stronger and better. At this moment I could care less about size, I want strength and Im going to get it. From now on I will be on IA's Simple Power Based Routine, it looks extremely solid and I feel it will help me add the strength I want.

The Routine
Monday
Squat or box squat 2 x 5
Glute/Ham Raises or pullthroughs 3 x 10
Bent Row or Chest Supported row 3 x 5
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Wednesday
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10

Friday
Deadlift or rack deadlift 2 x 5
Leg press 2 x 10
Chin or lat pull-down 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Monday
Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3
Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 10 Monday

Wednesday
Squat or box squat 2 x 5
Glute/Ham Raises or pullthroughs 3 x 10
Bent Row or Chest Supported row 3 x 5
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Friday
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10

IM GOING TO BE DOING 3x5 ROWS INSTEAD OF 4x6 FOR PERSONAL PREFRENCE

The Current Body Stats
Height: 5'9''
Weight: 150 lbs
Left Forearm: 10 in
Right Forearm: 10.2 in
Left Bicep: 11.10 in
Right Bicep: 11.25 in
Left Calf: 14.4 in
Right Calf: 14.5 in
Left Quad: 21.75 in
Right Quad: 21.75 in
Chest: 36 in
Shoulders: 43 in
Stomach: 33.75 in

Starting Lifting Stats
Squats: 3x5 at 175 lbs
Deadlift: 3x5 at 205 lbs
Bench Press: 3x5 at 105 lbs
BB Rows: 3x5 at 95 lbs
DB Curl: 3x8 at 30 lbs per arm
Military Press: 3x8 at 65 lbs
DB Incline Bench: 4x8 at 30 lbs per arm

My Goals
Bench: 3x5 at 135 lbs by June
Squat: 2x5 at 200 lbs by June
Deadlift: 2x5 at 250 lbs by June
Rows: 3x5 at 135 lbs by June

Todays Workout
Bench Press: 3x6 at 105 lbs
DB Incline Bench: 4x8 at 30 lbs per arm
Military Press: 3x8 at 65 lbs
Skullcrushers: 3x10 at 40 lbs
Resistance Abs: 3x10 at 100 lbs

Notes:
-Im going to work my way up to 3x8 on my bench and when I can do that Im going to add a nice chunk of weight onto my bench and lower it back down to 3x5.
-Im going to replace skullcrushers with dips next time. I love dips.
-Overall good workout

The Days Diet

4:30 PM- Post Workout Shake - 600 calories//45g protein//75g carbs//4g fat
will update as day goes on....
6:30 PM- chicken and peppers - couldnt tell you the stats..significant amount of protein though.
8:30 PM- pre bed shake - 400 calories//30 g protein//50 carbs//3g fat

T unit
02-03-2009, 06:10 PM
Dont let that asshole bother you. It really bugs me when someone talks down to another person like that. Even just reading about it pisses me. He probably has something wrong with him.

Im doing the same routine as you about about 4 5 workouts in Ill be keep a eye on your log

sickonstorm
02-03-2009, 11:14 PM
your starting lifts are pretty fucking good it took me a while to bench 95 pounds let alone 105, good squat as well and the dl is alright as wells.


WOW youre strong kid

exclusive956
02-04-2009, 08:43 PM
Rest Day

Today was a very needed rest day. So much stress from school and work but it all cleared up (stupid ass highschool drama).
My Uncle Mike had a stroke last night, and was found to have a brain tumor, he can no longer speak and is in critical condition. Seeing as how thats been on my mind all day I really didnt eat too much. It made me sick to my stomach. Prob had around 2300 calories and 100g protein. Not the best eating day but I needed the days rest. With everything going on food was the last thing on my mind, I cant wait for tommorow to come. I need a good workout.

exclusive956
02-05-2009, 08:28 PM
Todays Workout

Squats: Ive always used the smith machine (i know i know) but today was my first time doing legit BB Squats so I kinda worked my way up. I did like a set of 5 for 95 lbs, then 120 lbs, then 150 lbs and finished with a set of 165 lbs. I could have done heavier but it was my first time so I didnt want to push it. Next time Ill do 2x5 of 175 lbs and see what happens. lol
Ham Raises: 3x10 at 95 lbs
Bent Over BB Rows: 3x5 at 95 lbs
EZ Bar Preacher Curls: 3x10 at 40 lbs
Calf Raises: 3x10 at 115 lbs
Forearm Work


Notes:
-Overall a decent day
-Tried the squats on the rack rather than the smith and im so glad I did, up the weight to 175 next time
-BB Rows felt a little easier today, maybe up the weight next time 10 lbs?
-I love the EZ bar preacher curls, next time I think Im going back to DB Curls though, well see

Todays Diet
BBQ Chicken Slice of Pizza
Post Workout Shake
Meatloaf Sandwich on Whole Grain bread
Spaghetti and Meatballs
Chicken Caesar Salad Wrap
will add more..

note: I hate how I dont know the nutritional facts for half the things I eat, (HS student, parents make food + Restaurant food i dont know either) I hate estimating my numbers for the day but I figure as long as I have an idea of what im eating and keep it at a high protein moderate carb diet ill be able to do alright. Im gonna work on fixing this problem though.

Im also not afraid to add a little fat, I burn that shit off like..well I burn fat off fast.

Craftyman
02-06-2009, 09:39 AM
mmm Meatloaf sandwich... makin' me hungry. Now where can i find a good meatloaf recipe...

Great squats for starting out. I tried squatting 185lbs 1 set of 5 as a newbie, got a small tear in my abdomen. it was scary, I hope that never happens again. luckily I found stronglifts who told me to start with the bar and work my way up from that. I put my all into learning good form, deeper than parallel, back straight, lift fast all that jazz. I don't know where I was going with this but good luck my friend, let the newbie gains wash over you!!!

exclusive956
02-08-2009, 09:43 PM
Yesterdays Workout

Bench: 3x6 at 105 lbs
Incline DB Press: 3x8 at 30 lbs per arm
Military BB Press: 3x8 at 75 lbs
Tricep Pushdown: 3x10 at 40 lbs

Notes:
-shitty workout, work up late and had to rush it in before work so I had almost no energy
-BB Military > DB Shoulder Press IMO

whoa
02-09-2009, 03:54 PM
Yesterdays Workout

Bench: 3x6 at 105 lbs
Incline DB Press: 3x8 at 30 lbs per arm
Military BB Press: 3x8 at 75 lbs
Tricep Pushdown: 3x10 at 40 lbs

Notes:
-shitty workout, work up late and had to rush it in before work so I had almost no energy
-BB Military > DB Shoulder Press IMO

It will get better just stick with it. Check out my journal :)

exclusive956
02-09-2009, 08:32 PM
Rest Day

Todays Diet
-Bannana and a cup of milk lol..i was on the run
-2 spicy chicken go wraps from wendys - 640 calories//32g fat//55g carbs//33g protein
-Chicken Salad Sandwich on Whole Grain Bread
-2 spicy chicken crisp sandwiches from burgerking - prob around the same facts as the wendys wraps
-more to come..

notes:
-very fatty day lol
-dont care about the fat though i can burn it off quick

exclusive956
02-11-2009, 08:48 PM
Yesterdays Workout
squats: 2x5 at 165 lbs
ham raises: 3x10 at 90 lbs
bb rows: 3x5 at 95 lbs
EZBar Preacher Curls: 3x8 at 40 lbs
Calf Raises: 3x10 at 105 lbs

notes:
-while doing squats I fell forward on my last set and barely completed my set, Ive never had this problem on the smith and makes me consider going back?
-try 3x6 next time on bb rows
-also is the 3x8 incline bench and the 3x10 hams gunna kill my strength training? because I want pure strength. hmm..ill post a tread about this

Todays Diet
-Yogurt- 6g protein
-Turkey Wrap- 20g protein
-Macaroni and Cheese- 32g protein
-Buffalo Chicken Pizza- 30g protein
will add more..

exclusive956
02-12-2009, 08:07 PM
Todays Workout
Bench Press: 3x7 at 105
Incline DB Bench Press: 3x8 at 30 lbs
Military Press: 3x8 at 75 lbs
Tricep Pushdown: 3x10 at 80 lbs

notes:
-today I was able to bust out 2 extra reps on each set and then i got 8 on my last set. that made me really happy ahaha
-the incline db even felt light it was so strange so maybe 35 dbs next week?
-military press was rough but it always is lol, i did it off smith for the first time so maybe thats why.
-tripce pushdown felt a little easier than usual.
-today was a great day

Todays Diet
-2 spicy chicken go wraps from wendys
-Yogurt and Ham Sandwich on Whole Grain Bread
-Post workout shake
-Hero from my pizzaria (various deli meats and such, lettuce, tomato, etc)
-more to come..

zpapa21
02-12-2009, 08:13 PM
Gotta clean up the diet a bit exclusive, you need more lean protein in there. Keep up the good work, if you adjust your diet you will see even more improvement.

exclusive956
02-12-2009, 09:14 PM
Gotta clean up the diet a bit exclusive, you need more lean protein in there. Keep up the good work, if you adjust your diet you will see even more improvement.

will do, its just hard with school and work i have to adjust my eating greatly and i eat whatever i can when i can. Im going to spend a good amount of time scheduling my food this weekend for the days i have school and work. I appreciate the input though thanks man.

exclusive956
02-17-2009, 02:40 PM
FFFUUUUUUUU immune system.

So I got sick again...fu immune system.

Whatever forget it, todays workout wasnt even that bad, it was actually better if anything.

Todays Workout
Bench Press: 3x8 at 105 lbs (last set was only 7, but whos counting lol)
DB Incline Bench Press: 4x8 at 35 lbs per arm
Military Press: 3x8 at 75 lbs
Tricep Rope Pulldown: 3x10 at 60 lbs
Resistance Abs: 3x12 at 95 lbs

notes:
-Good day today for comming off of being sick.
-Added 2 more reps onto my bench, 1x8, 1x8 then 1x7 (failed) lol
-Incline DB Bench went up to 35 lbs, very pleased with this
-Im going to work to complete 3x8 on my bench at 105 then drop it back down to 3x5 and add some weight. Hopefully thats the right thing to do lol.

Todays Diet
Meatball Sandwich on Whole Wheat Bread
Peach Yogurt
Post Workout Shake
more to come..

diet note:
-today or tommorow im going to spend a good chunk of time cleaning up and perfecting my diet in hopes of increasing my gains. working it around school and work and such.

exclusive956
02-19-2009, 03:34 PM
Todays Workout

Box Squat: 3x5 at 165
Ham Extensions: 3x10 at 90 lbs
BB Rows: 3x6 at 95 lbs
EZ Bar Culs: 3x10 at 40 lbs
Forearm Curls: 3x10 at 60 lbs

notes:
-Im considering box squats instead of regular squats, I feel like I can build more power that way, also I sometimes get stuck at the bottom of squats and that blows.
-While doing box squats I felt like I could lift more than 165 but didnt want to push it first day
-BB rows suck. i hate them ahaha but what are u gunna do

edit: nvm im stickin to reg squats ahaha

exclusive956
02-21-2009, 11:57 PM
Todays Workout

Bench Press: 3x5 at 115 lbs
Incline DB Press: 2x8 at 30, 2x8 at 35 lbs (per arm)
Military Press: 3x8 at 65 lbs
Tricep Pulldown: 3x10 at 60 lbs
Resistance Abs: 3x10 at 100 lbs

notes:
-Dropped back down to 3x5 and put up 115 lbs. Im soo happy my weight went up. It wasnt even impossible, I felt like I could push out another rep or so on each set
-DB weight went up a little bit ahahaha felt good.

adelman337
02-22-2009, 12:13 AM
Strong string of workouts, keep up the good work.

swelsh
02-24-2009, 02:16 PM
Gotta clean up the diet a bit exclusive, you need more lean protein in there. Keep up the good work, if you adjust your diet you will see even more improvement.

I agree with zpapa, you gotta work on the diet a bit and up the protein.

Looking through your journal, it doesnt look like you are having breakfast. A good breakfast, ie eggs and oats, it will definately help your gains.

Yake-
02-24-2009, 06:30 PM
Just looked through your journal, nice increase on the bench in such a short time! Keep at it and you'll keep gaining.

I'm sure you've heard about it already... But for the diet you can track with http://headsupeating.com/Login.php, it's wicked and free and you can save meals so it's quick when you use it again.

Might be helpful for cleaning it up, the diet is my weakness as well.

exclusive956
03-03-2009, 05:30 PM
I appreciate the input you guys, im definitely going to check that site out and I just started eating breakfast again. I stopped becuase I had little time to eat at 6 am before school.

Todays Workout
Squats: 2x5 at 165 lbs
Hamstring Pulls: 3x10 at 100 lbs
BB Bent Rows: 3x5 at 85 lbs
DB Bicep Curl: 3x8 at 25 lbs per arm
Calf Raises: 3x10 at 115 lbs
Forearm Curls: 3x10 at 60 lbs

notes:
-Im really trying to work on my squat form, so im staying at this weight untill I get it right before I move it up. Il have a vid for your guys to critique up soon.
-I did the same for my BB Rows, it went down 10 lbs but my form is perfect and I feel it more
-I started DB instead of BB Curls and it was weakkkk but im going to keep at it
-All in all a decent workout to help my form
-Im going to fix my diet right now

ktm_Wrench
03-03-2009, 06:58 PM
Can't do without breakfast exclusive! It is the EASIEST meal IMO. When I up my caloric intake of clean foods my lifts go up.

exclusive956
03-05-2009, 09:38 PM
Todays Workout
Bench Press: 3x5 at 115 lbs
Incline DB Bench Press: 1x8 at 30 lbs per arm, 3x8 at 35 lbs
BB Military Press: 3x5 at 65 lbs
Tricep Pushdowns: 3x10 at 40 lbs
Resistance Abs: 3x10 at 100 lbs

notes:
-Bench felt good, probably going to up it to 3x6 next time
-Happy I was able to up my DB Incline to 35 per arm for a whole set
-For military Press im going to do 3x5 instead so I can add some weight quicker, strength<3 (nohomo)
-Overall a good workout for having to do it after school and work on 4 hrs of sleep lol

neverfinished
03-06-2009, 06:03 AM
Yesterdays Workout
squats: 2x5 at 165 lbs
ham raises: 3x10 at 90 lbs
bb rows: 3x5 at 95 lbs
EZBar Preacher Curls: 3x8 at 40 lbs
Calf Raises: 3x10 at 105 lbs

notes:
-while doing squats I fell forward on my last set and barely completed my set, Ive never had this problem on the smith and makes me consider going back?
-try 3x6 next time on bb rows
-also is the 3x8 incline bench and the 3x10 hams gunna kill my strength training? because I want pure strength. hmm..ill post a tread about this

Todays Diet
-Yogurt- 6g protein
-Turkey Wrap- 20g protein
-Macaroni and Cheese- 32g protein
-Buffalo Chicken Pizza- 30g protein
will add more..

im sure you already know this but when your doing squats look up with your eyes and you will stay balanced also dont wear running shoes as they tend to put you on your toes as well as most basketball shoes s just get some nice flat shoes for your squats if yuo really wanna be stable and you should be fine.Secondly you said you were frusturated you didnt know the stats of your food :D go to fitday.com i eat the same things everyday and i have all of my stuff in there its a great place to keep track of shit IA says for people tryin to bulk you should have 1.5-2G protein per pound of body weight so keep that in mind

exclusive956
03-08-2009, 01:33 PM
Yesterdays Workout

Deadlift: 2x5 at 205 lbs
Leg Press: 3x10 at 230 lbs
Lat Pulldown: 4x6 at 105 lbs
Bicep Curl: 3x8 at 25 lbs per arm
Calf Raises: 3x10 at 105 lbs

notes:
-im either sick or i have ridiculous allergies, either way its pissing me the hell off
-I just barely finished my second set of deads, my grip sucks, im going to buy straps tommorow
-overall decent workout

exclusive956
03-10-2009, 05:13 PM
Todays Workout

Bench Press: 3x5 at 115 lbs
Incline DB Press: 4x8 at 35 lbs per arm
Military Press: 2x5 then 1x8 at 65 lbs
Dips: 2x10 then 1x12 at 55 lbs

notes:
-In regards to my allergies comment on my last post, I went to the doctor and I have bronchitis SWEET. I started my antibiotics today but needed to go to the gym and im going to keep going lol
-Incline Bench went up but regular bench was a struggle, blaming it on the bronchitis
-Not my best workout but Ill get over it

Helikaon
03-10-2009, 08:20 PM
Training with bronchitis... probably not the best idea. Last time I had bronchitis I was working at a ski resort, was bed-ridden for a week. You are only just beginning, don't run yourself into the ground because you are sick but still think you need to be hitting the gym.

/2cents

neverfinished
03-10-2009, 11:59 PM
Training with bronchitis... probably not the best idea. Last time I had bronchitis I was working at a ski resort, was bed-ridden for a week. You are only just beginning, don't run yourself into the ground because you are sick but still think you need to be hitting the gym.

/2cents

agree when i get sick i take loads of vitamin C and bring my intensity way down in my workouts so my body can recover.i know it sucks but if you let it take its route trust me youll be KO for at least a week where you will lose alot more than just gaining a lil less

exclusive956
03-16-2009, 10:07 PM
IM FINALLY BACK FROM BEING SICK
Todays Workout

Squats: 2x5, 1x6 at 165 lbs
Hamstring Pulls: 2x11,1x12 at 100 lbs
BB Rows: 2x5, 1x7 at 65 lbs
Bicep Curls: 3x8 at 25 lbs per arm
Forearm Work: 3x10 at 60 lbs
Calf Raises: 3x10 at 105 lbs

notes:
-first day back from being sick and I was suprised that alot of my lifts actually went up, maybe theres cell tech in my antibiotics?
-Happy I could add another rep onto my squats (neverfinished's advice to look up helped a ton) thanks bro
-Added more reps onto my hamstring workout which pleased me
-BB rows felt a little easier and I added 2 more reps on my last set
-Great workout, now its time to EATTTTT

exclusive956
03-18-2009, 08:29 PM
Todays Workout
Bench Press: 3x5 at 115 lbs
DB Incline Press: 4x10 at 30 lbs per arm (35's were unavailable)
DB Military Press: 3x10 at 25 lbs per arm
Tricep Pulldowns: 3x10 at 40 bs
Resistance abs: 3x10 at 100 lbs

exclusive956
03-24-2009, 07:30 PM
Todays Workout
Bench Press: 2x5 at 115, 1x6 at 115 lbs
DB Incline Bench Press: 3x8 at 35 lbs per arm, 1x10 at 35 lbs per arm
BB Military Press: 2x6 at 65 lbs, 1x7 at 65 lbs
Tricep Pushdown: 3x10 at 40 lbs
Resistance Abs: 3x12 at 110 lbs

notes:
-I fixed my diet up very nicely and it really showed with my lifts, all of them have improved since I started eating right. Im soo pumped about this and cant wait to see my lifts go up even more
-Bench went up a rep, happy about this
-Incline DB went up 2 reps on last set, very happy
-Military Press improved a shit load, extremely happy
-Even abs went up
-Great workout

Diet:
Breakfast: bowl of raisen bran crunch lol
Lunch: tuna, 1/4 cup of walnuts, apple
1:00: protein shake
4:00: Cheeseburger
Post workout: Weight Gainer shake
Dinner: 2 chicken thighs with some yellow rice and salad
more to come..

exclusive956
03-25-2009, 09:00 PM
Todays Diet
Breakfast: raisin bran again...wonderful
10:00: tuna on whole wheat bread and 1/4 cup of walnuts
1:00: protein shake with a tablespoon or peanut butter
3:00: 2 chicken go wraps from wendys
5:30: tuna on whole wheat bread and 1/4 cup of walnuts
8:30: chicken breast on whole wheat bread
gonna try and squeeze in one more thing tonight before i sleep

neverfinished
03-26-2009, 01:23 AM
you need to go BEAST MODE :D i luv it lol

exclusive956
03-31-2009, 10:28 PM
you need to go BEAST MODE :D i luv it lol

lmao workin on it man

been off the comp for quite some time due to being suspended from school..wonderful ANYWAY heres todays workout

Todays Workout
Squats: 1x5,1x6 at 165 lbs
Hamstring Curls: 3x12 at 100 lbs
BB Row: 2x6,1x8 at 65 lbs
Bicep Curl: 1x8 at 30 lbs, 2x8 at 25 lbs per arm

notes:
-had to rush in the gym today but its alright
-I cut the 3rd set i usually do for squats in order to perform the workout properly
-I added 2 reps to each set on my hamstrings, very happy
-I added reps onto my BB row, also very happy
-Bicep Curls were decent but I had to rush them
-Overall good workout

exclusive956
04-07-2009, 10:02 PM
Todays Workout

im writing this quick becuase im tired and want to go to bed lmao

Bench Press: 3x7 at 115 lbs
Incline DB Press: 4x8 at 35 lbs per arm
Military Press: 2x8, 1x7 at 65 lbs
Tricep Pushdown: 3x12 at 40 lbs
Resistance Abs: 3x12 at 115 lbs

insane day, everything went up, now sleep GOODNIGHTTTT lol

exclusive956
04-21-2009, 05:18 PM
Todays Workout
Well ive been off the comp for a while but Ive still been training soo here we go lol

Bench Press: 2x3, 1x5 at 125 lbs
Incline DB Bench Press: 1x8, 2x9, 1x10 at 35 lbs per arm
Military Press: 2x3, 1x6 at 85 lbs
Tricep Pushdown: 2x10,1x11 at 50 lbs


-everythings goin upppppppp

exclusive956
04-23-2009, 07:56 PM
Todays Workout

Squats: 1x4,1x5 at 175 lbs
Hamstring Curls: 3x12 at 110 lbs
BB Rows: 1x4,1x3,1x5 at 95 lbs
DB Curls: 3x6 at 30 lbs
Calf Raises: 3x8 at 110 lbs

notes:
-good workout squat and pretty much everything else went up

exclusive956
04-25-2009, 01:41 PM
Todays Workout

Bench Press: 2x4, 1x5 at 125 lbs
DB Incline Bench Press: 4x9 at 35 lbs per arm
Military Press: 2x3, 1x4 at 85 lbs
Tricep Pulldown: 2x12, 1x10 at 50 lbs
Resistance Abs: 3x12 at 110 lbs

notes:
-bench went up again and im really happy
-my good diet is really affecting my workouts and im lovin it

vsvs
04-25-2009, 04:21 PM
Linear progress is awesome, GJ

exclusive956
04-28-2009, 08:58 PM
Todays Workout
Deadlift: 1x5,1x6 at 225 lbs
Leg Press: 1x10,1x12 at 290 lbs
Lat Pulldown: 3x8 at 110 lbs
Bicep Curls: I dont even know ( never paly handball before going to the gym )
Forearm work
Calf Raises: 3x8 at 125 lbs

notes:
-i invested in straps for my deadlifts due to my insanely weak grip, weight went up but now i have to do seperate forearm work. not a big deal
-pretty much everything went up im having a good week lmao

exclusive956
04-30-2009, 09:20 PM
Todays Workout

Bench Press: 1x2,1x1,1xbullshit at 135 lbs
Incline DB Press: 4x8 at 35 lbs per arm
Military Press: 3x3 at 85 lbs
Tricep Pushdown: 2x12,1x10 at 50 lbs
Resistance abs: 3x8 at 120 lbs

notes:
-i lifted alot of heavy thing at work today, all day, right on the day i was going to try and up my weight. this resulted in a huge fail and im now pissed
-all my lifts sucked today, f*ck you work.

exclusive956
05-03-2009, 12:43 PM
Yesterdays Workout

Squats: 1x4,1x5 at 185 lbs
Hamstring Curls: 2x10,1x12 at 120 lbs
BB Rows: 2x3, 1x4 at 95 lbs
Bicep Curls: 3x8 at 30 lbs per arm
Calf Raises: 3x10 at 135 lbs

notes:
-decent workout
-happy my squat has improved
-I can now calf raise more than I can bench..woot?

exclusive956
05-03-2009, 12:44 PM
Yesterdays Workout

squats: 1x4, 1x5 at 185 lbs
Hamstring Curls: 2x10, 1x12 at 120 lbs
BB Rows: 2x3, 1x4 at 95 lbs
Bicep Curls: 3x8 at 30 lbs per arm
Calf Raises: 3x10 at 135 lbs

notes:
-decent workout
-happy my squat improved
-i can now lift more with my calves then my bench...woot?

exclusive956
05-14-2009, 09:55 PM
Todays Workout

Now that I officially think I have the immune system of someone infected with HIV, I got to hit the gym after being sick again. (sorry if u have HIV, just a joke lol)

Squats: 2x4 at 185 lbs
Hamstring Curls: 3x10 at 120 lbs
BB Row: 3x5 at 95 lbs
DB Curls: 3x8 at 25 lbs per arm
Calf Raises: 3x10 at 125 lbs

exclusive956
05-19-2009, 10:28 PM
Todays Workout

Squats: 1x3, 1x4 at 185 lbs
Hamstring Curls: 3x12 at 120 lbs
BB Rows: 3x8 at 95 lbs
DB Curls: 3x8 at 25 lbs per arm (form)
Calf Raises: 3x6 at 145 lbs

notes:
-I decided to focus on form for my DB Curls, weights down a little bit but i feel the better form will really improve my gains

exclusive956
06-01-2009, 09:17 PM
sites been down so here are some notes for me

squat: 2x6 at 185
deadlift: 2x7 at 225
bench: 2x?? at 125

heavy weighted dips 2 sets of 8, pause after 8 for 15 sec then add more reps on both sets

= bench improvement??? hopefully

exclusive956
06-02-2009, 10:31 PM
Todays Workout

Deadlift: 1x6 1x7 at 225 lbs (damn one rep off my random goal ahahaha)
Leg Press: 1x14 1x15 at 310 lbs
Lat pulldown: 1x6 2x7 at 105 lbs
EZ bar curls: 2x10 1x13 at 40 lbs
Calf Raises: 2x6 1x7 at 175 lbs

exclusive956
06-04-2009, 08:12 PM
Todays Workout

Bench Press: 1x3 1x4 at 125 lbs
Incline DB Press: 3x10 at 35 lbs per arm
Military Press: 2x8 1x6 at 105 lbs
Dips: 1x8 1x6 at bodyweight no assistance
Resistance Abs: 3x12 at 125 lbs

notes: this whole being stuck benching 125 crap is pissing me off.
-doing dips in order to try and break through this plateau.
-never thought id see a plateau this early, kinda pathetic.
-did i mention its really pissing me off?

Texas Savage
06-04-2009, 09:47 PM
Good job lifting and making gains.

You definitely need to improve you diet. You could easily add another 500 clean calories to breakfast. Also eat more veggies and vitamin-C, it'll help with staying healthy.

exclusive956
06-06-2009, 01:55 PM
Good job lifting and making gains.

You definitely need to improve you diet. You could easily add another 500 clean calories to breakfast. Also eat more veggies and vitamin-C, it'll help with staying healthy.

thanks man i apprecaite it..and im trying so hard to make my diet perfect and lift..but my lifes just so busy (seriously, not exaggerating..school 5 days a week work 6 days a week to pay for car insurance, food and myself...plus dealing with parents divorce, drug problems and taking over a parent role for my little brother as one of our parents is in rehab so i have to cook him dinner, make him lunch, breakfast, get him to school, bring him to hsi friends house, to his basketball games) im pretty much living a kids life and parents life at the same time. Im not looking for sympathy but when i say im busy ppl tell me oh stfu ur in highschool ur not busy ur jus bein a bitch. But yeah i am.

sorry for the rant, im just in a shit mood after dealin wit sumone today who just said my life was a joke nd im not busy im just making excuses and ive been heated for the past hour or so and needed to get that out. If you still reading this then thank you lmao.

/rant.

exclusive956
06-06-2009, 02:03 PM
Todays Workout

squats: 2x4 at 195 lbs
Hamstring curls: 3x12 at 130 lbs
BB Rows: 2x6 1x8 at 95 lbs
DB Curls: 3x8 left 2x8 1x10 right 25 lbs per arm
Calf Raises: 2x7 1x8 at 175 lbs

notes:
-Squat went up very happy bout this
-am I supposed to be ramping my weight on my major lifts??
-Overall good workout
-Thinking of investing in Superpump 250, used it today (free sample) really felt it

swelsh
06-06-2009, 02:18 PM
Nice gains man, keep'em coming. I used SP250 a while back and liked it. Those products definitely give you a nice kick for those heavy squat and dead days

exclusive956
06-08-2009, 09:54 PM
I decided im gonna post my diet too each day so there are no excuses for no gains and you all can see what im eating.

Todays Diet

Breakfast: Bacon, egg and cheese sandwich on a white roll
Lunch (4th period lunch in school): peanut butter and jelly sandwich on whole wheat bread with walnuts
Snack: whey protein shake
After school/before work: salmon with walnuts and 2 pieces of whole wheat bread
Break at work: a slice of chicken, bacon and cheese pizza (lol i forgot to make food)
Home from work: Estimated 3 cups of 1% milk (two full tall glasses)
Throughout the day: about a gallon of water spread out through the entire day

eh not bad, i dont care about eating clean becuase my metabolism is through the roof so once in a while a day like this isnt that bad

exclusive956
06-09-2009, 08:31 PM
Todays Workout

Incline BB Bench Press: 1x8 1x9 at 105 lbs
DB Flat Bench: 1x8 1x9 1x11 at 40 lbs per arm
Military Press: 1x7 1x8 1x7 at 75 lbs
Dips: 1x8 at bodyweight, then waited 30 sec and did 3 more
set 2: 1x5 at bodyweight then waited 30 sec and did 2 more
No resistance ab work

Todays Diet
Breakfast: Bacon egg and cheese sandwich on a roll
Lunch: Cafeteria Chickin rings and fries (forgot i had my turkey sandwich) then when i discovered my turkey sandwich i ate that too lmao
Snack: Whey and peanut butter shake
Home from school: salmon and one slice of whole wheat bread
Preworkout: tortellini with sauce
Postworkout: whey shake with peanut butter

Br0kenB
06-09-2009, 08:35 PM
Keep at it man, the best feeling in the world is adding weight to the bar. I'm not as strong as I'd like either, but keep up the great work. Will be in for this joural.

exclusive956
06-10-2009, 09:54 PM
Todays Diet

Breakfast: Bacon, egg and cheese on a roll
Lunch: Peanut butter and jelly on whole wheat bread and a handfull of walnuts
Snack: Whey and peanut butter shake
Before work: perfectly protein drink (sucks cuz i had no time in between school and work to eat
Dinner: subway 6 inch spicy italian sandwich (gay,was still full from that protein drink shit)
Home from work: Tuna sandwich on whole wheat bread
Before Bed: Whey Shake with peanut butter

exclusive956
06-11-2009, 09:58 PM
Todays Workout

Deadlifts: 2x5 at 245 lbs
Leg Press: 1x12, 1x16 at 330 lbs
Lat Pulldown: 1x6, 1x11, 1x14 at 105 lbs
DB Curls: 1x8, 1x9 1x10 at 25 lbs per arm
Calf Raises: 3x7 at 175 lbs

notes:
-everythings goin up since i started taking mass tabs nd h-drol like everybody else in my school (nahh jk ive just been eatinnnnnn like an animal and its workin!!!)
-deadlifts went up so nicely
-leg press went up 20 lbs and was easy to do still
-great workout

Todays Diet
Breakfast: bacon, egg and cheese (god i love these)
Lunch: meatloaf and potatoes LOL
Snack: Whey and peanut butter shake
Home from school: Tuna sandwich on whole wheat and a bannana
Just cuz u got hungry: bowl of cheerios with a bannana
Preworkout: chicken breast with salad
Postworkout: Whey and peanut butter shake

TheBrewerman
06-11-2009, 10:29 PM
If someone said that to me I'd write it down and tape it above my bed so I saw it every morning I woke up- constant reminder to bust ass. Keep up the good work.

swelsh
06-12-2009, 09:40 AM
Looks like you've made some great improvements in your diet, and it is showing in your gym numbers.

You scared me with the h-drol comment lol, I was like o' shit not another one of these guys. Keep kicking ass in the gym and the kitchen and you'll be very pleased with your results!!