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View Full Version : Rellek's Lets Get Big!- SPBR Log!


rellek12
03-02-2009, 08:22 PM
After about of year of browsing this site constantly, and making TONS of lifting mistakes, it is time to get serious. I hope this log will keep me honest and consistent! I have started IA's simple power based routine, and already have seen some success! my current weight is 141 pounds, and my goal for this time next year is to get to 160.

Today's results:

Deadlift 3 x 5 - 205 lbs
Leg press 2 x 10 - 270
Chin 4 x 6- Bodyweight (got all reps)
Dumbbell Curl 3 x 8 - 20's (very easy can definetly use 25's next week, finished with one 15 rep set of hammer curls 15's)
Calf Raises- Had no time as i have to much homework and had to get home.

felt good today! last week I only got 2 X 5- 205 lbs for dead lift.. glad to see the big lifts moving up.

rellek12
03-04-2009, 02:44 PM
Today's workout

Incline bench press 3 x 5- 95lbs(going up to 105 next week)
Dumbbell Bench Press 4 x 8- 40's
lateral raises 3 x 8- 15's
Tricep pushdowns 3 x 10- 40lbs
leg raises 3 x 10

im always having troubles with my ab workout. it seems like no matter what ab work i do, my quads start burning out befor my abs?? any good suggestions?

Forbins
03-04-2009, 03:32 PM
Hi, i just started on this program as well. I just subscribed to your thread and i'll be following along. Good luck.

As for the abs, I used to do Decline sit ups while following Starting Strength, and my quads would get sore as well while doing them. Also experienced it doing regular sit ups. I was able to do leg lifts, reverse crunches, and use an ab crunch machine without experiencing any problems though.

rellek12
03-04-2009, 09:24 PM
Hi forbins
Thanks for viewing my log.. as i don't think many other ppl care as i am lifting girl weights haha
Thanks for the luck and the advice as well. i will for sure be checking out your log as well.

rellek12
03-06-2009, 04:27 PM
Great workout today!

Squat 2X5 - 155lbs then 1X8- 155lbs going up to 165 next week
leg curls(i know shame,shame) 3 x 10 110lbs
Bent Row 4 x 6 95lbs.. going up to 100 next week
Dumbbell Curl 3 x 10 25s... probably bump up the weights to 30's and go 3 x 8.
Calf Raises 3 x 15 310lbs

LiftingAddict
03-06-2009, 04:43 PM
Rellek how do your quads burn out on ab work?? Quads arent even involved in ab work??

Try weighted swiss ball situps, weighted ab machine, weighted decline sit ups, and hanging leg raises or weighted planks

Pick 1-2 exercises on ab days and do 3x10

rellek12
03-09-2009, 01:40 PM
I dont know why they do... but they do. im going to try some swiss ball sit ups on todays workout/

rellek12
03-09-2009, 05:18 PM
Bench Press 3 x 5 115lbs
Incline Dumbbell Bench Press 4 x 8 35's
Military 3 x 8 olympic bar (increase 10 lbs next week)
Skull Crushers 3 x 10 curl bar plus 20lbs (increase 5 pounds)
weighted sit up on ball 3 x 10 - 15lbs

rellek12
03-11-2009, 03:54 PM
Today's results:

Deadlift 3 x 5 - 215 (+10)
Leg press 2 x 10 - 290 (+20)
Chin 4 x 7- Bodyweight (Increased from 4 x 6)
Dumbbell Curl 3 x 10 - 25's (increased reps to 10 +5 pounds)
Calf Raises- 3 x 15 - 4 plates on safety squat machine

Extreamly happy with todays workout! :)

Forbins
03-12-2009, 03:19 PM
Good going, good to hear you had a great workout.

Where do you do calf raises? in a smith machine?

My gym doesn't have a calf raise machine, so i alterante between this rotary calf machine and 45 degree donkey calf machine. I was thinking of using a smith machine or leg press machine for them, but as is they stay sore longer than any other body part so i guess it's probably working lol.

rellek12
03-12-2009, 03:41 PM
thanks Forbins!

i feel great in the gym lately! and yea our gym has this safety squat machine.. basically a smith machine but with more planes of motion aloud. works great!

rellek12
03-13-2009, 06:03 PM
Today's workout

Incline bench press 3 x 5- 105(sloppy last set so keeping weight next week)
Dips 4 x 8,8,8,10 (body weight) going for 4 x 10 next work out.
military 3 x 8- olympic bar + 5 pounds. (will add 5 pounds next week)
Tricep pushdowns 3 x 10- 50lbs
Sit-ups 3 x 10 with 10 pound plate.

ok workout... felt a bit tired. realized that dips kill my chest more than other exercise so i will be using them alot more. just need to make myself a dip belt!

rellek12
03-16-2009, 05:03 PM
Amazingly nice out today! snow all gone and it is 17 degrees Celsius outside. took advantage of the weather and biked to gym today. Workout felt good. still making gains. just wish some size would come along with them! :(

Squat 3X5 - 165lbs, Finished with a fast set of 1X10- 135lbs
leg curls 3 x 10-115lbs
Bent Row 4 x 6-100lbs
Dumbbell Curl 3 x 8- 30's. next week try 3 x 8- 30lbs

gains on big lifts are still going up and feeling great. still having trouble adding size tho. been tracking my calories on fitday as well.

rellek12
03-18-2009, 06:14 PM
Today's Workout

Bench Press 3 x 5 115lbs
Incline Dumbbell Bench Press 8,8,8,10 35's
Military 3 x 8 olympic bar + 10 pounds. (had lots of trouble)
Skull Crushers 3 x 10 curl bar plus 25lbs (keep)

rellek12
03-20-2009, 06:02 PM
Today's Workout

Deadlift 5,5,7 - 220 lbs!
Leg press 2 x 10 - 230 (different machine)
Chin 8,8,7,6- Bodyweight (trying to get 8,8,8,8.. before i make weight belt)
Dumbbell Curl 3 x 8 - 25's (arms were dead after this)

Body was totally drained and my CNS was SHOT! started feeling shaky after chins. just was getting worse so i stopped the workout before i could do calf's. happy with deadlift though, and next week will increase to 225! :)

rellek12
03-23-2009, 06:51 PM
Today's workout

Incline bench press 3 x 5- 105
Dips 8,8,10,9 (body weight) going for 4 x 10 next work out.
military 8,10,10 25's dumbell
Tricep pushdowns 3 x 10- 50lbs
Sit-ups 3 x 10 with 10 pound plate.

rellek12
03-26-2009, 04:02 PM
Yesterdays Workout.

Squat 3X6 - 175lbs (sloppy on a few reps.. started to feel in lower back a bit.. so i will keep weight next week)
leg curls 3 x 10- 90 ( decreased weight as legs were fried.. and i was cheating a bit befor on form)
Bent Row 4 x 6-105lbs
Dumbbell Curl 3 x 8- 30's.

Samsuperjew
03-26-2009, 10:29 PM
nice squatting man, do you have a belt?

rellek12
03-26-2009, 10:34 PM
Thanks sam. no i do not. im thinking that might help my lower back? lol

Samsuperjew
03-26-2009, 10:37 PM
I cant really give you a yes or no answer because i dont really know how belts function, and, teens cant give advice. But i WILL direct you to this thread :p


http://www.ironaddicts.com/forums/showthread.php?t=2930

rellek12
03-29-2009, 06:06 PM
lol thanks Sam!
Fridays work out. forgot to log..

Bench Press 3 x 5 115lbsc will try 120 next week!
Incline Dumbbell Bench Press 8,8,8,8 35's i believe..
Military 30's 7, 25's 7,7... chest work is killing my shoulders!
Skull Crushers 10,10,9 curl bar plus 30lbs (keep)
Situps 3x10 6lbs ball on head... finally found a good exercise for my abs!

my strength gains still seem to be going up a bit. notice a difference in size.. but not much. i would really like to add some more size before the weather gets nice.. so i might add in some higher reps to my routine.

rellek12
03-30-2009, 07:00 PM
Deadlift 3 x 5 - 225 finished off with 135 x 20. felt extreamly good!
Leg press 2 x 10 - 250
Chin 3 x 8
Dumbbell Curl 3 x 10 - 25's

Deadlifts KILLED my CNS so i reduced a set of chins.

Samsuperjew
03-30-2009, 07:48 PM
135x20? aaahhhh!! that'd whip my ass


you must be like....well.... dead lmao

rellek12
03-30-2009, 08:24 PM
lol yea i am dead. it felt really good though! im trying to add more size to my skinny ass body. weights are moving up nicely tho! so im extremely happy about that!

rellek12
04-06-2009, 02:38 PM
Squat 3X6 - 175lbs
Leg Press- 250 lbs
Bent Row 4 x 6-105lbs
Dumbbell Curl 3 x 8- 30's.

started to work out in my school gym again. my stupid friends like to heckle the shit out of me for lifting small weights.. and they think my routine is horrible... this only makes me smile :)

rellek12
04-14-2009, 02:30 PM
Deadlift 5,5,5 225lbs
Leg press 2 x 10 - 6 plates
Dumbbell Curl 3 x 8 - 30's

took a few days off because my school was closed for PD days and holidays.. so my schedual got all screwed up.

Felt extreamly tired today and after the deadlifts my CNS was SHOT!

anchor
04-14-2009, 03:37 PM
lol thanks Sam!

Military 30's 7, 25's 7,7... chest work is killing my shoulders!


in a good way or a painful way?

rellek12
04-20-2009, 02:41 PM
schools gym has been closed on and off lately so i have gotten a good rest with just some light workouts lately!.. today im starting up again!

Squat - 175, 185, 185! 3 x 5
Leg Press- 2 x 10, 4 plates, 1 x 10 6 plates
Bent Row 4 x 6-105lbs
Dumbbell Curl 8,6- 30's
Seated row 80 lbs- 2 x 8

rellek12
04-27-2009, 04:58 PM
Deadlift 3 x 5 - 225 finished with a PR of 290lbs! :)
Leg press 2 x 10 - 6 plates
Chin 4 x 6
Dumbbell Curl 3 x 10 - 25's

vsvs
04-27-2009, 07:15 PM
NICe on the PR. deadlifts are fun as hell lol

rellek12
04-29-2009, 12:57 PM
thanks man. yea they are my favorite lift by far! :)

rellek12
05-01-2009, 06:50 PM
forgot to log last work out.
Todays workout!

Squat - 3 x 5 190lbs!
Leg Press- 2 x 10, 6 plates
Bent Row 4 x 8 - 105
Dumbbell Curl 3 x 8 30's

rellek12
05-04-2009, 08:26 PM
Dumbell Press 3 x 5 50's
Incline Dumbbell Bench Press 4 x 8 35's got 9 on last set
Military 3 x 8 25's
Skull Crushers 3 x 10 curl bar plus 30lbs

My shoulders are so weak.. and my lifts on all shoulder work has stayed the same.. is there a way to try and bring those numbers up?

Samsuperjew
05-04-2009, 08:30 PM
be consistent man! If we could all inflate our numbers instantaneously.... we would :)

rellek12
05-04-2009, 08:32 PM
haha yea thanks man. i know. but its just one exercise which just has allllways been extremely low. i will just keep at it tho and just focus on my squats and deadlifts :)

Samsuperjew
05-04-2009, 08:36 PM
i know what you mean about weak shoulders, i had some surgery a year ago (completely destroyed rotator cuff, and shattered my shoulder) that i'm still recovering from.... patience is the name of the game

rellek12
05-06-2009, 06:11 PM
Todays workout

Dead lift 3 x 5 235lbs! then did 135 x 20.

After i did this i was shaky. My CNS was killed! so i just did some leg presses 2 x 10 320lbs and some bicep curls. :(