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Gegan
04-22-2009, 01:56 PM
hi everyone im 15 y and just started whit the SPBR sry IA but i couldn´t do the glute ham raises so i shifted em for leg curl. I know i shouldn´t mess whit the routine sry

my current stats weight 67kg height 181cm bf 19% ? i will post a picture later

powers squat:3x5x70kg real squat bar was used by others -.-"
leg curl:3x10x56kg
Chest Supported row:4x6x54kg
Dumbbell Curl:3x8x9kg
Calf Raises:3x15xbw+20kg

thats all for now Gegan

Gegan
04-25-2009, 05:34 AM
todays workout i know im 1 day late but yesterday i hade a Run to failure test in school maby its a bad excusse but i was so freaking tired

bench press 3x5x32kg [+2kg pr]
incline dumbell press 4x8x20kg
dumbell shoulder press 3x8x6kg on each dumbell
dips 3x10xBW
ab work weighted situps 3x10x10kg

Gegan
04-27-2009, 03:36 PM
todays workout

Deadlift or rack deadlift 2-3 x 5 85kg And 1x100kg=220lbs
Leg press 2 x 10 x 65kg
Chin 4 x 6 x 68kg-45kg assistance (i know im weak)
Dumbbell Curl 3 x 8 x 9kg
Calf Raises 3 x 15 x bw+17kg

Gegan
04-29-2009, 01:26 PM
todays workout

Incline Dumbbell Press 3 x 5 x 20kg
Dumbbell Bench Press 4 x 8 x 28kg
Dumbbell Shoulder Press 3 x 8 x 13kg
Tricep pushdowns 3 x 10 x 18kg
Ab work decline sit ups 3 x 10 x bw

Gegan
05-01-2009, 07:45 AM
todays workout was great my legs was really rested wich i saw on my power squats

power Squat 3 x 5 x 85 [15kg increase] 1 x 5 90kg and 1 x 5 100kg
leg curl 3 x 10 x 41kg
Chest Supported row 4 x 6 x 54kg
Dumbbell Curl 3 x 8 x 9kg
Calf Raises 3 x 15 x bw+17kg i think thats the stats dont remember :shot:

Gegan
05-02-2009, 05:46 PM
btw i see that not so many are watching my thread is it cuz im writing in KG? i will start to do it in pounds from next workout

Gegan
05-04-2009, 11:05 AM
todays workout I bench in the gym now so i can have a wider grip and load on more weight :D

Bench Press 3 x 5 x 88lbs
Incline Dumbbell Bench Press 4 x 8 x 44lbs
MilitaryPress 3 x 8 x 39lbs
Skull Crushers 3 x 10 x 38lbs
Ab work 3 x 10 bw

widding
05-04-2009, 12:00 PM
btw i see that not so many are watching my thread is it cuz im writing in KG? i will start to do it in pounds from next workout

no man, no worries about the KG's. It's the US fault they got random system on everything.. Write whatever is best for you:)

The reason many might not be posting is because you aren't that known in here + haven't done anything special (yet).. you got a good strength for your age

Gegan
05-06-2009, 12:50 PM
no man, no worries about the KG's. It's the US fault they got random system on everything.. Write whatever is best for you:)

The reason many might not be posting is because you aren't that known in here + haven't done anything special (yet).. you got a good strength for your age

well ok ty :)

Gegan
05-06-2009, 12:58 PM
todays workout a man came up 2 me and was little bit angry cuz i was hurting my back when i did deadlifts and yh i´ve been feeling pretty sore after the deadlifts so now i dropped down 2 75kg 2 get the lifts right and i just did as he said cuz im not that experienced whit the lifting so now the stuff will be made the right way

Deadlift 2-3 x 5 x 75kg
Leg press 2 x 10 x 65kg
Chin 4 x 6 x 68kg-40kg assistance
Dumbbell Curl 3 x 8 x 8kg then i feel that the curl movement is better
Calf Raises 3 x 15 x bw + ?? the weight adder doesn´t say how much it is but i putted it at 14 :scratchhe

/Gegan

widding
05-06-2009, 01:12 PM
okei hopefully you got good advices on the deads.. if you film when you do deadlift,squats etc.. people in here will usually critique and tell you what you are doing wrong, so you can fix it.. it's a smart thing to do if you don't have a coach / very experienced friend to help you..

Krol
05-06-2009, 04:05 PM
If you haven't already, you might want to check out this article on deadlifting. There's a lot of good info in there.
http://www.ironaddicts.com/forums/showthread.php?t=20524

Keep up the hard work!

XPirate
05-06-2009, 09:47 PM
Congrats on starting bro, I'm no one special, but at least you got another teen watching your thread

Gegan
05-07-2009, 02:18 PM
nice 2 see some more viewers :D and ty for the link Krol soon i will move 2 another gym that´s cheaper but i think it´s better cuz we got some serius powerlifters there every day that are in the support and can help/give advice atleast i think u are a good powerlifter if u bench 573 ibs squat and deadlift for 880+ :D well i wont write my workout tommorrow cuz i got a soccer game but on saturday it will be on the right place again

/Gegan

Wavelength
05-07-2009, 02:26 PM
Doesn't IA list pullthroughs as a substitute for GHR's?

Good lifting!

Edit: Also, what is a "power squat?" A machine of some sort?

Gegan
05-07-2009, 04:25 PM
Doesn't IA list pullthroughs as a substitute for GHR's?

Good lifting!

Edit: Also, what is a "power squat?" A machine of some sort?

yes IA list pullthroughs but I just havent chose em, ah now I see Ty I´ve have just been dumb ofc i will do pullthroughs instead of that leg curl i do now ty i totaly missed it , just search for power squat on youtube :D

btw i will do this SPBR for this year or until i totaly stall i think so u wont get a lack of reading :D

seanuz
05-09-2009, 12:01 AM
I finally found someone thats sorta in my range. I just finished my first week. How long have you been lifting man?

Squat: 105 lbs by 2 x 6
Bench: 95 lbs by 2 x 5
Deads: 135 lbs by 2 x 5 (form sucks).

Imma try to catch up to your current Squat/Bench/Deads in 2 weeks lol.

Gegan
05-09-2009, 07:00 AM
I finally found someone thats sorta in my range. I just finished my first week. How long have you been lifting man?

Squat: 105 lbs by 2 x 6
Bench: 95 lbs by 2 x 5
Deads: 135 lbs by 2 x 5 (form sucks).

Imma try to catch up to your current Squat/Bench/Deads in 2 weeks lol.

nice to see someone that i can talk a little more well hope i get great gains
i´ve just been lifting for like 7 workouts i think :wiggle: welll sure i can catch up but legs have always been traning for my as i play soccer and bandy on the ice for winter trining that why i could start pretty heavy on the power squat whit 1x5x220 pounds on second squat workout :D but sure your bench is stronger then mine i think but i have been pretty fat in my life until the last winter when i dropped 8.5kg fat but before that i didn´t do a pushup xD btw I´m from seden thats why i write in KG

/Gegan

Gegan
05-09-2009, 07:08 AM
NO weight training today i think i couldn´t move the weight but i might try later :D

last night game went good 4-0 for our team and thats mean that we have won 2/2 games and are in the lead :D

I´m defender and thats why i think I´m having a bad day cuz im playing whit guys that are 1-2 years older and i have do give and takes some hits

just feel really sore might rest the weekend and picking up the lifting on monday

/Gegan

seanuz
05-09-2009, 12:05 PM
nice to see someone that i can talk a little more well hope i get great gains
i´ve just been lifting for like 7 workouts i think :wiggle: welll sure i can catch up but legs have always been traning for my as i play soccer and bandy on the ice for winter trining that why i could start pretty heavy on the power squat whit 1x5x220 pounds on second squat workout :D but sure your bench is stronger then mine i think but i have been pretty fat in my life until the last winter when i dropped 8.5kg fat but before that i didn´t do a pushup xD btw I´m from seden thats why i write in KG

/Gegan

Lol, ive been pretty weak in my legs, but i can run pretty dam fast (5:45 mile, that was a month ago). You play soccer, so you probably have a faster mile lol. I'm aiming for a 115 squat my 2nd week, and maybe 145 squat after that. And yea, i havent been the skinniest kid my whole life either lol. in 5th grade i was like 120, then 6th and 7th and 8th i was 135, now im 145 pounds. Ill be watching your workout, even though its in KG. I found an online converter that can convert it so its not that much of a big deal. http://www.convertunits.com/from/kg/to/lb

Gegan
05-09-2009, 02:06 PM
Lol, ive been pretty weak in my legs, but i can run pretty dam fast (5:45 mile, that was a month ago). You play soccer, so you probably have a faster mile lol. I'm aiming for a 115 squat my 2nd week, and maybe 145 squat after that. And yea, i havent been the skinniest kid my whole life either lol. in 5th grade i was like 120, then 6th and 7th and 8th i was 135, now im 145 pounds. Ill be watching your workout, even though its in KG. I found an online converter that can convert it so its not that much of a big deal. http://www.convertunits.com/from/kg/to/lb

sry didn´t mean to call u weak , if u wanna convert just use google :D

/Gegan ps i think my mile were slower last i checket ;D

Gegan
05-11-2009, 01:58 PM
todays workout was from home but good any way i think

Incline Dumbbell Press 3 x 5 x 30kg
Dumbbell Bench Press 4 x 8 x 29kg 1 x 8 x 30kg
MilitaryPress 3 x 8 x 19kg
dips 3 x 10 x bw
Ab work 3 x 10 x bw+5kg

Gegan
05-13-2009, 11:16 AM
todays workout

power squat 3 x 5 x 100kg
Chest Supported row 4 x 6 x 54kg
Barbell or Dumbbell Curl 3 x 8 x 9kg
Calf Raises 3 x failure x bw

no GHR´s cuz of route(is that the word ? I´m from sweden :D

seanuz
05-14-2009, 08:11 PM
todays workout

power squat 3 x 5 x 100kg
Chest Supported row 4 x 6 x 54kg
Barbell or Dumbbell Curl 3 x 8 x 9kg
Calf Raises 3 x failure x bw

no GHR´s cuz of route(is that the word ? I´m from sweden :D

Nice squats bro, I just upped mine on monday from 105 to 155. Still nowhere near yours tho, im coming for you! And the word is routine =)

Gegan
05-15-2009, 02:39 PM
Bench Press 3 x 5 x 40kg should´ve been an increase but i hold to tight on the first sets
Military Press 3 x 8 x 20kg
Skull Crushers 3 x 10 x 20kg
Ab work 3 x 10 decline sit ups
calfraises 3 x 10 x 14 on the weight thing :spin:

no incline o was to sore from the run test in school :ugh:

good to see that you´re increasing weights next time i´ve squats i will do the real deal

seanuz
05-15-2009, 09:14 PM
Bench Press 3 x 5 x 40kg should´ve been an increase but i hold to tight on the first sets
Military Press 3 x 8 x 20kg
Skull Crushers 3 x 10 x 20kg
Ab work 3 x 10 decline sit ups
calfraises 3 x 10 x 14 on the weight thing :spin:

no incline o was to sore from the run test in school :ugh:

good to see that you´re increasing weights next time i´ve squats i will do the real deal

lol the only thing i have on you is benching. 40 KG is around 88lbs, my bench is 105lbs, which is around 46.2KG. Its a race for benches and squats!

Gegan
05-16-2009, 05:08 PM
lol the only thing i have on you is benching. 40 KG is around 88lbs, my bench is 105lbs, which is around 46.2KG. Its a race for benches and squats!

Hehe nice good 2 have someone to compete against ;) keep the lifting up broh

Gegan
07-06-2009, 04:45 AM
so after a long time gone i will be back today soon im going for the workout 4 more days on this gym then im moving to another one that are more focus in strenght building. I will post the workout later

Gegan
07-05-2010, 09:43 AM
No more excusses after a long time off the gym I'm back. Been doing form training for 6 weeks now and all I can say is that I'm a weak teen. But now its time for a change.

the routine im running is made of a lifter at my gym with 2 heavy days and 1 light.This gym is much nicer then my old and they compete in powerlifting. I've also gotten a "coach" and his total is 2000+ so hopefully he can teach me alot.

best lift atm
deadlift:5x5x242
benchpress:5x5x88(lacking strenght in triceps)
squat:5x5x132(might increase much cuz I'm getting used to it) all the weights are in lbs

weight 85kg/187lbs
height 74inches

I know that I'm weak but i have to start somewhere.

/Gegan

mjc565
07-05-2010, 10:27 AM
hey good lifting - keep it up.

my gym also uses KGs haha so no worries.

Gegan
07-06-2010, 04:13 PM
todays workout

Squat 5x5x70kg=10kg pr
bench 5x5x42.5kg=2.5kg pr
closebench 5x5x30kg=10kg pr
cable rows 4x10x the weight on the machine said 10
calf raises 4x10x80kg
decline situps 4x8xBW+10kg=5kg pr

Texas Savage
07-06-2010, 06:39 PM
Good PR on Close grip!

keep up the good work.

Gegan
07-07-2010, 02:19 AM
ty i will

tomorrow its deadlift time :D

Gegan
07-09-2010, 02:24 PM
todays workout

deadlift:5x5x115kg= 5kg pr
sldl:3x10x70kg these are awesome they make me so exhausted
legcurl:3x10x80kg
latpulldowns:3x the weight on the brick said 10
sidebend special 3xYxBW

Gegan
07-19-2010, 02:37 PM
so after a week off i was back in the gym

squat:5x5x82.5kg=12.5kg pr !!
benchpress:5x5x45=2.5kg pr
close grip benchpress:5x5x32.5kg=2.5 pr
cablerow:5x5x10 on the plate on the machine(its and old one)
calf raises:2x10x80kg
decline situps:2x10xBW+10kg plate

exmgtoo
07-19-2010, 06:04 PM
congrats on the recent prs

Gegan
07-19-2010, 07:02 PM
ty em2 I appreciate it

Gegan
08-07-2010, 04:35 AM
I have been off the weightlifting for 2 weeks due to a strain in my lower back and that sucks. But on monday i will be back pounding those weights (girl weights).

/Gegan