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Partymonster975
02-17-2009, 09:15 PM
Wow, time to start back up. Its been about 2 months since I last trained and in that time I got the flu so I can't imagine how bad my lifts must be now. Hopefully it wont take to long to get back to were I was.
My current stats:
Age:17
Height: 5'11
Weight: 220
BF%: Idk for sure but around 25%, maybe 30.

My all time best lifts were:
BP:225, SQ:320, DL: 385

My Short term goals are:
BP:250, SQ:365 DL: 425 (with solid form)

On this journey, I plan to also lose fat while gaining muscle. I never had a diet before. Hence why I have almost no size and am fat. I'm hoping that me cleaning up my diet will bring me down to around 15%bf.

Here is my new diet info: p-262 c-131 f-92 (2400 Cals)
And I will be using IA's SPBR
*Only difference in routine is I took out calve raises and I dont have a leg press.

I'm gonna build back up slow.

First workout is tomarrow!

Partymonster975
02-18-2009, 07:26 PM
you know how everyone says the first day back is rough. IT SURE IS.
Today I did:
Bench Press 3 x 5 (135)
Incline Dumbbell Bench Press 4 x 8 (45 for 2 sets, couldn't finish so I used 35 for the last 2)
Dumbbell Shoulder Press 3 x 8 (25's)
Skull Crushers 3 x 10 (35lbs)
Ab work 3 x 10 (Pulley Crunch) (32.5)

My chest was so tight from the benching I could barley finish my shoulder presses.

Hopefully I'll be back to where I need to be in about a month. But it feels great to be back.

Partymonster975
02-20-2009, 07:02 PM
Today went well. I did...
Single leg DL's 2x10 (25lb DB's)
DL 2x5 (225)
Lat Pull Down 4x6 (90)
BB Curls 3x8 (just bar-45lbs)

Partymonster975
02-23-2009, 07:10 PM
Incline Bench 3x5 (115)
DB bench 4x8 (50's)
DB Press 3x8 (25's)
Tricep Pushdowns 3x10 (27.5)
Med Ball Twists 3x10 (20)

It sucks that 115 felt heavy to me today. But thats part of building back up.

Partymonster975
02-25-2009, 07:15 PM
Box Squat 3x5 (205)
Pull throughts 3x10 (42.5)
BB rows 4x6 (95)
BB Curls 3x8 (bar)

Idk how to feel about box squats, I like them, but I feel it in my back a lot too. And Idk exactly how to hold the bar, its RLY uncomfortable. I usually use a high bar placement but it doesnt work well for box squats. Tips?

Partymonster975
03-05-2009, 07:51 PM
Bench Press 3 x 5 (140)
Incline Dumbbell Bench Press 4 x 8 (35's)
Dumbbell Shoulder Press 3 x 8 (30's)
Skull Crushers 3 x 10 (EZ bar + 15lbs)
Ab work 3 x 10 (weighted situps) (10,10,25)

It was all good, I hate doing the incline DB press but what eva. Bench still feels really weak.

Forbins
03-05-2009, 08:02 PM
I'm about the same weight and height as you, but twice your age lol. I'd love to hop in a time machine and get serious about weights at your age.

Anyways, keep it up dude. At your age, I would figure that as long as you eat enough, you'll make monster gains.

Partymonster975
03-10-2009, 08:38 PM
Today went well. I did...
Single leg DL's 2x10 (30's)
DL 2x5 (235)
Lat Pull Down 4x6 (105)
BB Curls 3x8 (Bar+5lbs)

Partymonster975
03-11-2009, 08:37 PM
Incline Bench 3x5 (120)
DB bench 4x8 (50's)
DB Press 3x8 (30's)
Tricep Pushdowns 3x10 (30.5)
Twists 3x10 (BW)

I hate the shoulder press, I'm tired by the time I get to it from the benching. As for twists, harder than I thought.

Partymonster975
03-12-2009, 10:36 PM
Heres my diet btw, I'm currently eating it how it is but without the protein shakes. I havent ordered them yet. For PWO I buy one from the vitamin shop.

p-241 c-137 f-81 (2241 Cals)

Meal 1-
2 eggs (14/0/8)
1 scoops Whey shake (23/2/2)

Meal 2-
cup almonds (6/6/14)
1 turkey sandwiches (17/30/7)
Veggies (1/5/0)

Snack-
1 Turkey sammich (17/20/3)
Fruit (1/10/0)

Pre WO-
20g BCAA’s

PWO-
1 cup 2% milk (8/11/5)
2 scoop whey (46/4/5)
Banana (1/30/0)
Activia yogurt (5/19/2)

Meal 3-
2 can tuna (70/0/4)
-1 tbsp EVOO (0/0/10)

Meal 4-
2 pieces chicken/meat/fish (30/0/8)
Veggies (2/0/0)

Fish oil- 13 grams (0/0/13)

neverfinished
03-13-2009, 02:14 AM
bro im currently 16 6,2 and 215 pounds i started at 232 and i decided to make a major cut before i got into weightlifting and i would suggest you do the same as 25 or even 30% body weight is very unhealthy and you run a risk of diabetes and heart disease if you maintain that kind of weight.as i said i dont know what your doing to work on that but dont just focus on weights,you need cardio at least 4 times a week doesnt have to be intense just walkin a few miles will do or maybe some HIIT cardio that was great for me when i started my cut although now im on a lower carb diet so its not so good.On and end note i dont mean to sound judgemental or mean, im purely talking about this from a health standpoint.

Partymonster975
03-15-2009, 10:26 PM
bro im currently 16 6,2 and 215 pounds i started at 232 and i decided to make a major cut before i got into weightlifting and i would suggest you do the same as 25 or even 30% body weight is very unhealthy and you run a risk of diabetes and heart disease if you maintain that kind of weight.as i said i dont know what your doing to work on that but dont just focus on weights,you need cardio at least 4 times a week doesnt have to be intense just walkin a few miles will do or maybe some HIIT cardio that was great for me when i started my cut although now im on a lower carb diet so its not so good.On and end note i dont mean to sound judgemental or mean, im purely talking about this from a health standpoint.

Thanks, I know what you mean.
IA said to wait 4 weeks before adding cardio.
I'm gonna do it twice a week, maybe 3.
1-2 of which will be fast walking and the other one will be HIIT.

Partymonster975
03-16-2009, 07:27 PM
Box Squat 3x5 (215)
Pull throughts 3x10 (47.5)
BB rows 4x6 (100)
BB Curls 3x8 (bar + 5)

I'm down to 213, thats 2 lbs a week so far which isnt bad. Idk about box squats. I use a plate so I sit an inch higher, I tried it without and I stall at the bottom for a second.

Partymonster975
03-18-2009, 11:46 PM
Bench Press 3 x 5 (145)
Incline Dumbbell Bench Press 4 x 8 (35's)
Dumbbell Shoulder Press 3 x 8 (30's)
Skull Crushers 3 x 10 (20lb DB's)
Ab work 3 x 10 (pully crunch) (42.5)

Partymonster975
03-25-2009, 07:24 PM
Single Leg DL 2x10 (35's)
DL 2x5 (245)
Pulldowns 4x6 (120)
Curls 2x8 (60lbs)

I wasnt really feeling it today so I dropped a set in curls.

neverfinished
03-25-2009, 08:59 PM
Thanks, I know what you mean.
IA said to wait 4 weeks before adding cardio.
I'm gonna do it twice a week, maybe 3.
1-2 of which will be fast walking and the other one will be HIIT.

awesome bro,im doin a nice long cut cycle to get sexy for summer and cuz ive never been really lean in my whole life and id love to get some good pictures of me lean before i go into my neverending bulk cycle lol

Partymonster975
04-04-2009, 06:12 PM
awesome bro,im doin a nice long cut cycle to get sexy for summer and cuz ive never been really lean in my whole life and id love to get some good pictures of me lean before i go into my neverending bulk cycle lol

x2. I was skinny when I was young...like RLY skinny. Then my mom made me eat more and ta da. But its not her fault. I eat shitty...thats why I'm fat.
I wanna do the same as you, loose weight, then slowly add.

Partymonster975
04-04-2009, 06:22 PM
It's spring break right now. Ends in 2 days.
I will be throwing discus and hammer in college and I need to start training more explosively and just get stronger. I talked with my future coach and a former Olympian and decided on this routine.

Heres what I'll be doing now until june...

1. Box Squats 1 set of 5
2. Bulgarian Split Squats 2 sets of 10 each leg
3. GHR 3 sets of 5-8 (negatives/assisted)
4. Heavy Abs (Russian Twists/Chops) 3 x 10


Day 2

1. Close Grip Bench 1 set of 5
2. DB Bench (pick light weights) 2 sets to failure
3. Pull ups 2 set of 5 (use weight if you can) If you're a fat bastard do inverted rows
4. Face Pulls 3 sets of 10

Day 3

1. Rack Deadlift 1 set of 8 (single hand)
2. Pull Thrus 4 sets of 12
3. DB rows 2-3* sets of 5
4. Pin Wheel Curls 3 set of 10
5. Heavy Abs (Cable hold)

Going all out hard core starting tomorrow. No more shit foods. I usually get side tracked when my diet doesnt follow exactly but who cares. Even if I eat clean, I'll still at least lose fat. I'm going to be incorporating running as well. 2 fast walking sessions a week.

Partymonster975
04-08-2009, 09:59 PM
Today went like:

Incline 3x5 (125)
DB Bench 3x8 (55's)
DB press 3x8 (35's)
Pushdowns 3x10 (37.5)
Barbell Twists 3x10 (just bar)

Today went good, I love the BB twists. I was thinking though, I'm debating doing a 2 x a week routine instead. It just fits my school schedule better. I lift at my school gym. We always have some day off. Idk though.

Incline felt tough and the DB press is getting hard! I think I'm gonna drop a set, there just getting sloppy.

Samsuperjew
04-08-2009, 10:45 PM
nice incline benching man, inclines are a humbling exercise

Partymonster975
04-13-2009, 10:07 PM
Day 1

1. Box Squats 1 set of 5 (225)
2. Bulgarian Split Squats 2 sets of 10 each leg (BW)
3. GHR 3 sets of 5-8 (negatives)
4. Heavy Abs (Chops) 3 x 10 (20)


I LOVE this work out. Squats went awesome. I hate Bulgarian squats but I see them helping me.

vitaminx225
04-14-2009, 12:17 AM
Keep up the good work.

Partymonster975
04-14-2009, 10:52 PM
Walked today on treadmill for 20min.
Speed: 3.0
Incline: 8.0

Then I did 20lb med ball swings, 10 left hand, 10 middle, 10 Right.

Weight today was 211.9, trying to get down to 190's, 195 at least and get a flatter mid section.

Partymonster975
04-16-2009, 06:45 PM
1. Close Grip Bench 1 set of 5 (155)
2. DB Bench (pick light weights) 2 sets to failure (40's)
3. 2 set of 5 inverted rows (bw)
4. Face Pulls 3 sets of 10 (22.5)

I rly like this work out but man, 2 sets to failure kills me. I suck at over 8 reps but this...wow. I used 40lbs DB's, I said to myself that if my form starts to slip AT ALL I'll stop. I got to 20 reps with the 40lb DB's on set one and decided to stop. I just kept knocking them out, so I took a short break and jumped back in, second time around I got like 16-18 reps before form broke. I'm gonna use 45's or 50's next time.
Over all, whole workout was gone in 20-30minutes, get in get out!

Joe
04-16-2009, 07:21 PM
yeah, very simple, just use more weight next time.

Partymonster975
04-28-2009, 11:08 PM
I walked for 20min today, gonna do this everyday. Low intensity.

I decided to make my goals more specific.
Goals by June 10th*.
Squat- 345
Bench- 235
Weight- 200-210
Vertical- Biggest box at school
Pull ups- 5

Being I'm gonna be throwing discus and hammer, I dont rly care about size, It'll basically come with the lifting and I'm not looking for anything special. I just wanna get A LOT stronger/explosive.

Partymonster975
04-29-2009, 07:18 PM
1. Box Squats 1 set of 5 (230)
2. Bulgarian Split Squats 2 sets of 10 each leg (BW)
3. GHR 3 sets of 3 (negatives)
4. Russian Twists 3 x 10 (10)

Samsuperjew
04-29-2009, 07:35 PM
nice box squats man

Partymonster975
05-01-2009, 06:31 PM
1. Close Grip Bench 1 set of 5 (160)
2. DB Bench (pick light weights) 2 sets to failure (45's)
3. 2 set of 5 inverted rows (bw)
4. Face Pulls 3 sets of 10 (27.5)

Close grip felt a little heavy but what ever.
DB bench, first set I got 20 reps, second I got 10, haha, went down by half but at least I was hitting failure now.

Partymonster975
05-04-2009, 06:05 PM
1. Box Squats 1 set of 5 (235)
2. Bulgarian Split Squats 2 sets of 10 each leg (10's)
3. GHR 3 sets of 3 (negatives)
4. Russian Twists 1 x 10 (45)

I only had less than half an hour in a crowded workout room. I got it all done besides abs though, only did one set. I dont have box jumps on here but I do them as a warm up, there getting better. Box squats, coming off the box I'm slow at the bottom but over all there good.

Samsuperjew
05-04-2009, 07:16 PM
damn, nice squats man, done pretty damn fast

Partymonster975
05-06-2009, 07:25 PM
1. Close Grip Bench 1 set of 5 (165)
2. DB Bench (pick light weights) 2 sets to failure (50's)
3. 2 set of 5 inverted rows (bw)
4. Face Pulls 3 sets of 10 (32.5)

For the DB bench, I got 25 the first set, and 11 for the second. Beat my numbers with the 45's.

Partymonster975
05-20-2009, 07:31 PM
1. Box Squats 1 set of 5 (240)
2. Bulgarian Split Squats 2 sets of 10 each leg (15's)
3. GHR 3 sets of 3 (negatives)

Didnt have time for abs today.

Crispy90
05-26-2009, 06:31 PM
Are you not doing day three?

Partymonster975
05-27-2009, 10:02 PM
Are you not doing day three?

No, and heck, I've even had trouble fitting in day 2 with school. But no day 3 for me.

Partymonster975
05-27-2009, 10:06 PM
1. Box Squats 1 set of 5 (245)
2. Bulgarian Split Squats 2 sets of 10 each leg (20's)
3. GHR 3 sets of 3 (negatives)

Didnt have time for abs today either.

This maybe be my last workout with this program. I'm switching gyms to fitness 19 most likely and I'm doing a more thrower focused workout.
Part of why I'm changeing is the place has less space, no boxes for box squats.
Heres the next workout until I can hire IA. REALLY hope I can.

Day 1
DL Week1: 8x3 (medium~70% 1RM), Week2: 5x3 (medium-heavy~80%), Week3: 2x3 (heavy~90%), Week4: Speed work (40% new weight)
Kettle Bell swings (vary reps) (dumbbell)
Pull ups 3xMAX

Day 2
Incline 2x10
Dips 2x5
Overhead squats 3x5
Abs 3x10