Sean's Training Log

[seanuz]

May 4, 2009: My first day in the gym
Hey IAF, im pretty new to weightlifting (today is my first day in the gym...). My friend Sam got me into it. I usually swim with the high school club team but Im taking a break from that to do weights. I also run pretty intensely (5:45 mile, that was a month ago), 3 miles saturdays for cardio. I use EXMGQ's extended routine http://www.ironaddicts.com/forums/showthread.php?t=19594. (http://www.ironaddicts.com/forums/showthread.php?t=19594)
Cant say that its working or not working, because i just started...

Im 5'10", and 145 pounds of Asian (born here in the STATES YEA!!!).
I aim mostly for strength more than bulk, id say 90% strength.

I found a better way to organize this thread. This will be my best for reps and max (which are still to come)

All Time Best
These are in Pounds (lbs), by the way
-----------------------------
REPS
-----------------------------
Squats: 155 lbs by 2 x 5 reps
Bench: 105 lbs by 2 x 5 reps
Deadlift:190 lbs by 2 x 5 reps

-----------------------------
MAX (STILL TO COME)
-----------------------------
Squat:
Bench:
Deadlift:\

I need suggestions on form.

[Billsterl]

im sure sam da jew will give u some good advice on diet and training

man alot of people here wished they had the right start like u do right now lol

[Samsuperjew]

lol, my only advice to him really, has been to read and learn from here


billsterl, how did you know when he said sam, he meant me? u stalking me breh?

[Krol]

Good luck! You'll learn a lot here.

[seanuz]

im sure sam da jew will give u some good advice on diet and training

man alot of people here wished they had the right start like u do right now lol

Thanks, yea Sam's been giving me advise. Lol isnt 60 squat pretty bad...
My legs feel like the bunny
:killtheimu:

[Billsterl]

lol, my only advice to him really, has been to read and learn from here


billsterl, how did you know when he said sam, he meant me? u stalking me breh?

or maybe u mentioned u taking a friend to the gym in your log, and me being a genius somehow figured it out

Thanks, yea Sam's been giving me advise. Lol isnt 60 squat pretty bad...
My legs feel like the bunny
:killtheimu:

who cares, its all about the progress baby

$5 that u squat 95 next workout, and then 115 the next, u probably just not used to it

[Samsuperjew]

i think he was squatting more than he posted in here.... i think he forgot to count the bar lol

[seanuz]

or maybe u mentioned u taking a friend to the gym in your log, and me being a genius somehow figured it out



who cares, its all about the progress baby

$5 that u squat 95 next workout, and then 115 the next, u probably just not used to it

Imma take you up on that offer lol. Ill try for 95 squat next monday.

[Craftyman]

Good luck. You've got tons of growing ahead of you. BTW my name is Sean too :top:.

[seanuz]

Good luck. You've got tons of growing ahead of you. BTW my name is Sean too :top:.

lol thanks.
And i just found out the bar was 45 pounds, so i actually squatted 105 for rep.

[seanuz]

WEEK 1 DAY 2

Today was benches. Ive got to work on my form, which I know is almost there but now quite (working on my minor arch). Anyways, heres today's results:

Bench:
95 lbs by 2 x 6

Hammer grip curls DB:
20 lbs by 2 x 10

Tricep Pushdowns:
60 lbs by 2 x 15

DB Side lats:
20 lbs by 2 x 10

DB Front Raise:
20 lbs by 2 x 10. I actually did one less rep on the second time through the bench set because on the 6 one I failed.:nonono2:Schedule for tonight:

1. Protein shake, 2 scoops, post workout
2. 1/2 pound pasta tonight
3. Beef (Note To Self: eat as fast as you can before the Mom starts b*tchin about my sudden increase in food intake)
4. One 15 minute, MASSIVE _______.....fill in the blanks

[Billsterl]

i think by hammer grip he meant some kinda pressing movement, not curls

[Samsuperjew]

i wasn't really watchin him... thats my bad, not his

[seanuz]

i think by hammer grip he meant some kinda pressing movement, not curls

i knew something was wrong, because bicep work is done fridays on my routine.
What exercise should i do for the hammer grib press?

[swelsh]

i knew something was wrong, because bicep work is done fridays on my routine.
What exercise should i do for the hammer grib press?

For hammer grip press you bench as you normally would, but with the dumb bells facing each other.

[Samsuperjew]

sean, ill explain it to you tommorow lol

[seanuz]

For hammer grip press you bench as you normally would, but with the dumb bells facing each other.

Thanks.

sean, ill explain it to you tommorow lol
Ok but tomorrows deads, so it doesnt matter for now. Cant wait for deads!

[Samsuperjew]

http://www.ironaddicts.com/forums/showthread.php?t=20524


read this when your done the bio project

[seanuz]

WEEK 1 DAY 3

So thats the end of my first week, and I cant wait for the next!

Deadlift:
135 lbs by 2 x 5. 180 lbs max.
My form SUCKS for this, and I mainly have problems with getting my back arched throughout the entire movement. My back is arched in the beginning, but as I lift, I can feel by back bowing a bit.

Posterior Hip Movement (Hyperextensions):
25 lbs behind head by 2 x 12

Decline Crunches:
10 lbs on chest by 2 x 10 weighted. Cut back because my lower abs were still sore from monday.

Rows:
I didnt get how to properly do these.

Pull Downs: 3 sets x 5 reps.
Set1- 130 lbs
Set2- 140 lbs
Set3- 140 lbs

Hammer Curls:
20 lbs by 2 x 10

I need help on my deadlift form, and consequently my rows need help too.
Its the back arch that gets me.

[Samsuperjew]

lol sean, change the font to a different color besides white

my background is white... so i sorta sat here confused for a minute lol

[seanuz]

lol sean, change the font to a different color besides white

my background is white... so i sorta sat here confused for a minute lol

Better?

[Samsuperjew]

lol, much better

[seanuz]

Here are my projected gains for week 2:

*These are for reps*
Squats:
Week 1: 105 lbs by 2 x 5 reps
Week 2: 115 lbs by 2 x 5 reps
Bench:
Week 1: 95 lbs by 2 x 6 reps
Week 2: 100 lbs by 2 x 6 reps
Deadlift:
Week 1: 135 lbs by 2 x 5 reps
Week 2: 145 lbs by 2 x 5 reps

Hopefully I meet and surpass all of these.

[Samsuperjew]

lulz, you will by far most likely

i'm of to get some milk, then hit teh sack though

[seanuz]

WEEK 2 DAY 1

Monday again! Squat was today and I was pumped. Damn good day for me. Projected gain of 115 for reps was surpassed. :naughty:!

Squats:
135lbs x 4 reps (First Set)
155lbs x 4 reps (Second Set) :D
--------------------------------------
Leg Press:
120lbs x 20 reps
--------------------------------------
Notes: Stayed the same because i found out how to get the machine to let me bend my knees back more.
--------------------------------------
Decline Crunches:
10lbs 2 x 10 reps
Notes: Lower abs still havent recovered from friday.
--------------------------------------
Hyperextensions:
45lbs 3 x 6 reps
--------------------------------------
Calves:
115lbs 2 x 10 reps
--------------------------------------
Aside from decline crunches, everything got better, esp. my squat. The only thing is that i need to get about 1/2 to 3/4 of an inch lower. Creds go to SamSuperjew for getting me to do 155lbs for 4 reps. As i will soon learn, its a mental thing.

[Samsuperjew]

lol, gj sean, he wanted to stop at 115 and was straining hard as hell... but he got there with good form

[Billsterl]

whaaaaaaaaaaaaaaaaaaat 155 x4 already? sam are u sure he's hitting depth? :D

[Samsuperjew]

he's like 1 inch up....but ia says thats fine in a "tip of the day" thread


if he decides to compete, then he'll have to go deeper, but most of his reps were parallel

[vsvs]

must be nice to start off on the right path lulz
read alot it helps

[seanuz]

must be nice to start off on the right path lulz
read alot it helps

thx. SSJ helps me out a lot in the gym, and i read whenever i got spare time. Not this week tho, cos ive got an AP exam on friday =[

[seanuz]

WEEK 2 DAY 2

NOT a good day today. Didnt improve much, except for tricep pushdowns. And i had a little mishap with SSJ (mucho sorry-o, twas my bad).

Bench:
95 by 2 x 5
No gain from last week, but, I found out that last week I was lowering the bar on my chest higher (in direction of my chin) than I was supposed to. So today, I did 'em lower (in direction away from my chin). And my arch is almost a thing of the past. So no weight gain, but still a marginal improvement.

Hammer grip press DB:
30 lbs by 2 x 10
My right arm needs more stability, which is weird, because Im right handed.

Tricep Pushdowns:
90 lbs by 2 x 10
The only gain from last week =[

DB Side lats:
20 lbs by 2 x 10


DB Front Raise:
15 lbs by 2 x 10

Overall, not too pleased with myself. Especially the mishap. SSJ will probably have what happened on his log. I was my bad, I thought he said help.

On a lighter note, when we got out of the gym to our bikes, we found notes on the seats. SSJ will have the upload, Ill upload to my log as soon as he does (he took the picture, not me).

*UPDATE*
Im actually really pissed that I had no gain, so whether it helps or not (it probably doesnt, and if it does, marginally), Im doing weighted push ups (I only got four 5 lbs freeweights at home, and 4 isnt going to fit on my back) by 4 x 10. Maybe more until i cool off. Not pleased...

[Billsterl]

did sam slap your wrists for touching the bar mid rep lol

[seanuz]

did sam slap your wrists for touching the bar mid rep lol

no lol but he was not happy :redhot:. Idk wat was going through my head at the time.:thumbsdown:

[Samsuperjew]

dont do the pushups man, its fine, i'll help out more next week and we'll do a lot of form stuff etc, and i'll push you like on squatz

[seanuz]

dont do the pushups man, its fine, i'll help out more next week and we'll do a lot of form stuff etc, and i'll push you like on squatz

too late lulz. i felt sorta better, im aiming for 105 for reps next week. It was supposed to be this week tho...=[

[seanuz]

WEEK 2 DAY 3

Whoo finally got through my second week on EXMGQ's routine. Aside from benches (which i had marginal gains), Im liking the gains.

Today was Deadlift day

Deadlift
155lbs by 2 x 5
*Gain*- 20lbs from last week.
Yea, i couldnt do 185 for reps, but the 155lbs wasnt that hard. I couldve gotten 165lbs the very least.

Hypers
Set 1: 45lbs plate on my back, by 2 x 10
Set 2: 25lbs plate held over head, by 2 x 10

Decline Crunches
10lbs on chest, by 2 x 10
Not very happy with core strength.

Rows
95lbs by 2 x 5
I actually got to do rows today! SSJ had time to help me out this time.

Pulldowns
Set1: 140lbs by 2 x 5
Set2: 150 by 2 x 5
*Gain*- 10lbs better than last week (Set2)

Hammer grip curls
Set1: 20lbs by 2 x 8
Set2: 25lbs by 2 x 8
*Gain*- 5lbs better than last week (Set2)
I wanted to see if I could actually curl 25 since Ive been stuck at 20 for quite a while, and I did it! The last two reps were near failure though.

For dinner, I went to Hurricanes with SSJ and a couple other of my friends (which is why I left out the wide grip curls). I had a huge burger with two thick patties. SSJ estimated about 1lbs of beef right there. This means no protein shake tonight.

*ANALOGY TIME*
Protein shakes is like wanking off, its good at the beginning, but after a while, you just want to get it over with.

I also indulged in a bit of fries, but w.e...
Pics of the burger when i get the picture from my friend.
Of course SSJ had to overdo himself and double the patties i had. Then again, he didnt have fries or the bun, so I probably couldve downed four too (yea Sam, thats a challenge. Next Sunday, me+you+Golden Corrall+steak eating contest=them kicking us out for cleaning out their supply).
Overall, I would have to say, pretty good week for me.

[Krol]

I enjoy reading your journal a lot since you're a beginner who is starting weight training the right way. Great workout as well.

[seanuz]

I enjoy reading your journal a lot since you're a beginner who is starting weight training the right way. Great workout as well.

Thanks bro! All creds go to SSJ for putting me on the right routine.

[Samsuperjew]

and then we have david who refuses to follow a good routine :/

[seanuz]

This was my belated b-day meal, since my b-day was on a thursday, a thursday before the AP Human geography exam.
I went to my favorite italian restaurant in town, Mario's. Its pretty damn close to paradise.

I ordah-ed the house special Veal with Penne and here it is:
http://www.ironaddicts.com/forums/picture.php?albumid=11&pictureid=20
This is the Veal with Penne in its pristine condition. The Veal waits to be eaten by a hungry predator. The cheese conceals it, but it does not deceive for long...

http://www.ironaddicts.com/forums/picture.php?albumid=11&pictureid=21
K this is how big the veal was AFTER i took two decent cuts outta it.

Its needless to say that the epic sh*t that ensued was epic.
I love Marios:roll:

[swelsh]

That looks deliciousssssssssss yum!! Keep up the good work man

[seanuz]

WEEK 3 DAY 1

Today was NOT a good day AT ALL. It was worse than Week 2, Day 2 where I made no gains in bench. I actually dropped 40 pounds on my squat today...pissed as hell. I have no idea what happened :vollkommenauf:

Anyways, other than my shit bad squats today, everything else was okay

Squats
Set 1: 125lbs by 3 reps
Set 2: 115lbs by 5 reps

Ok, to start this off, my squats were horrible as f*ck today, im still fuming about them (on the inside, for those of you wondering, im actually not an angry person). Set 1 i guess is what messed me up. My form was as horrible as the amount of weight I was squatting. The knees went past the feet, so you could barely call them squats. The second set got messed up by the first, kinda like how when you have a one nighter with a girl in LA, and the next day you find out she's pregnant. I wish i could blame the rain:ugh:. I also did leg presses before the squats just cause the rack was taken.
Dumb move or no?

Hypers
Set 1: 35lbs (on chest) by 10 reps
Set 2: 25lbs (over head) by 10 reps

Leg Presses
Set 1: 110lbs by 10 reps
Set 2: 140lbs by 10 reps
Yea I know thats a big jump but I didnt realize how easy two 45 and two 10 plates were, so after the set I took of the tens and slapped on two 25's. It felt much better:santa:

Decline Crunches
Only had time for one set today because my ride was going to arrive just minutes after.
Set 1: 10lbs (on chest) by 10 reps

Calve Raises
Set 1: 95lbs by 10 reps
Set 2: 115lbs by 10 reps

Overall, today's workout was horrible, if you havent read that 10 times already, and hopefully this will not be the same on friday (deads day). Sorry about tha ranting...

[seanuz]

That looks deliciousssssssssss yum!! Keep up the good work man

Yea i kno, that veal hit da spot. Thanks, although I wish i read this post earlier for today, because my workout was horrible today.

[Samsuperjew]

lol sean, you put like 10% effort into those legpresses

[seanuz]

lol sean, you put like 10% effort into those legpresses

ya i kno cos i thought theyd affect my squats, and they did a bit. So next time, im doing the workout in order lol

[Samsuperjew]

i guess, if you gotta, i guess you shoulda done calves though

[seanuz]

i guess, if you gotta, i guess you shoulda done calves though

i hope wed. (bench day) isnt as bad as today. i dont know what happened with form today lol. I didnt even pay attention with keeping back arched and 'sitting back'.:wallbash: i was too occupied with trying to get out fast like you said lol. still didnt work out quite right

[Samsuperjew]

lol, you like chilled there with the bar on your back for like 20 seconds for all of your sets..

[seanuz]

WEEK 3 DAY 2

Today was MUCH better than monday (squats). If you dont know already, i failed on squats that day. I added 5 lbs to my bench, and for the majority of both sets, i got the bar all the way down:naughty:.

Bench
Set 1: 95 by 2 x 5
Set 2: 100 by 2 x 4 (failed 5th rep)
*Gain*- 5 lbs gain for reps
I failed the 5th rep the second set through.

Hammer Press DB
35lbs by 2 x 8
For the record, I despise these with a passion. My arm stability needs more work (shoulders mainly lol).

Tricep Push Downs
Set 1: 90lbs by 10 reps
Set 2: 100lbs by 10 reps

Side Lats DB
Set 1: 20 lbs by 10 reps
Set 2: 25 lbs by 10 reps

Front Raises (with bands)
Feet 1 inch further apart from shoulder length, arms held out at shoulder length.2 sets of 10 reps.
I like these =]
Overall, today was good. My goal is to slap on another 5 pounds next week, and to get my friend david to stop the BS of the poor excuse of a routine: the 300 routine. He wont switch, so his loss.

[swelsh]

Everyone has their bad days sean, you just keep on truckin and hit the gym harder next time.. btw my name's sean too

[seanuz]

Everyone has their bad days sean, you just keep on truckin and hit the gym harder next time.. btw my name's sean too

yea lol i think you told me that before sean :laugh2:

[seanuz]

WEEK 3 DAY 3

What better than to end your week with a 30lbs gain on deads? Bench day (wednesday) and dead day (today, friday) definitly made up for the horrible squats i did on monday. K, when calibrating the band or whatever, Sam told me to hold on to that one side I was holding onto while he took off the weight on the opposite side. That feeling you get when you know something bad was gonna happen kinda started welling up in me and i was gonna say something but it was too late. Good thing Sam's reflexes are a lot better than his coordination lol, cos he dodged that bar like Neo from da matrix.:shoot:

Deadlift
Set 1: 155lbs by 2 x 5 reps
Set 2: 185lbs by 2 x 5 reps
*Gain*- 30lbs gain. Im pleased

Hypers
2 Sets: 35lbs (on back of head) by 2 x 10 reps
*Gain*- 10lbs up from last week

Decline Crunches
2 Sets: 10lbs (on chest) by 2 x 10 reps
Ok, why is my core not getting any better? The sets were a little easier than mondays decline crunches, but the weight is still the same...

Rows
2 Sets: 95lbs by 2 x 5 reps
Yea Im not particularly a fan of these, mainly cos I dont do them that well.

Pull Downs
Set 1: 140lbs by 2 x 5 reps
Set 2: 160lbs by 2 x 5 reps
I used the Iso-Lat machine today, i guess they work the same thing but Id thought i'd just include that tid bit of info.
*Gain*- 10lbs gain from 150lbs to 160lbs.

Wide Grip DB Curls
2 Sets: 25lbs by 2 x 8 reps

Overall, this week was good, if not for the squats, they wouldve been the best week Ive had in a while. And im gonna go see the new Terminator movie with SSJ and a couple of other kids so needless to say, im pumped.

[vsvs]

nice deadlift gain

[seanuz]

nice deadlift gain

Thanks broh
By the last day of school, i wanna get low 200s

[Billsterl]

ah i remember doing the spbr and gaining 20 to 30 lbs on my deadlifts each time, but too bad i rotate the routine wrong and ended up doing deadlifts every 2 weeks rather than 9 to 10 days

but anyways lol, sick gain

[Wintermule]

Looking good brah. Run up behind Sam for me in the middle of one of his sets of squats and just kick him in the nuts for me.

[seanuz]

WEEK 4 DAY 1

I officially hate squats lol.

Squats
Set 1: 135lbs by 3 reps
Set 2: 135lbs by 3 reps failed the last one
Set 3: 155lbs by 3 reps failed the last one
Needless to say, i hate squats

Leg Presses
Set 1: 140lbs by 8 reps
Set 2: 160lbs by 8 reps

Hypers
35lbs (over head) by 2 x 10 reps

Decline Crunches
25lbs by 2 x 6

Calve Raises
135lbs by 2 x 10

As usual, everything but my squats were improved a bit.
I also forgot to log in the rowing i did with SSJ on saturday for cardio so...
I did rowing on saturday for cardio.

[vsvs]

its a sick pain but
i love squats lol

[seanuz]

WEEK 4 DAY 2

I guess today wasnt that bad...
Wednesday, bench day.

Bench
Set1: 105lbs by 4 reps
Set2: 110lbs by 2 reps (i meant to go to 3)
Set3: 105lbs by 4 reps (i meant to go to 5)
Ok, i tried to make my workset a 5lbs gain today, but i couldnt lol. The first set was ok, i got 4 reps out of the intended 4. Set 2: I got 2 out of 3 reps cos i failed the last one. The last set i dropped 5lbs and went for 5 reps, but failed the last one.

Hammer Press DB
Set1: 30lbs by 10 reps
Set2: 35lbs by 10 reps

Tricep Push Downs
Set1: 100lbs by 10reps
Set2: 110lbs by 10 reps
*Gain*- 10/20lbs gain from 90/100lbs last week

Iso Lat Pull Downs
Set1: 150lbs by 5 reps
Set2: 165lbs by 5 reps
I just realized that I did the wrong exercise for lats today. It was supposed to be Side Lateral Dumbell raises, but all I had in mind was "lats". I did the iso lat machine today on accident =[ wont happen again

Front Raises (bands)
2 Sets: Legs 2 inches further than shoulder width, arms shoulder width.
10 reps each set

Overall, today was an 'OK' day. I didnt fully get the 5lbs bench gain I was looking for (for a total of 110lbs) but overall, I can feel it getting better.

[Billsterl]

lol bench is a bitch to gain on, but it will come! slowly but surely

[seanuz]

MAY 30, 2009 WEEK 4 Day 3

Whoo my first month finished on EMXGQ's routine. I would say todays deads were ok...

Deadlift
Set1: 185lbs by 4 reps
Set2: 190lbs by 3 reps
I couldnt get another rep in for the second set.
*PR* 5lbs gain from last week. Im hoping to hit 200's by this coming friday, last day of school

Hypers
2 Sets: 25lbs on back of head, by 10 reps
My back was dead after deads today, so i couldnt get 35lbs like last week.

Decline Crunches
2 Sets: 25lbs by 6 reps

Rows
2 Sets: 95lbs by 4 reps

Iso-Lat Pulldown
Set1: 150lbs by 5 reps
Set2: 165lbs by 5 reps

Hammer Grip Curls
2 Sets: 25lbs by 8 reps

I skipped the second set this time because the gym closed at 4pm, and me and sam got out at 3:55pm

[Samsuperjew]

lol, sean put 35 lbs on himself for hypers... got all the way down and was like "fuck... this isn't gonna happen"

[TheBrent]

WEEK 4 DAY 1


[/SIZE] Squats
Set 1: 135lbs by 3 reps
Set 2: 135lbs by 3 reps failed the last one
Set 3: 155lbs by 3 reps failed the last one
Needless to say, i hate squats


You will love how fast the gain. Once you get to put a lot of weight on the bar, and people look your way, you'll be a little more inclined to do them.

[swelsh]

Nice workout man, keep'em coming. You got 200 lb in you for deads :)

[seanuz]

You will love how fast the gain. Once you get to put a lot of weight on the bar, and people look your way, you'll be a little more inclined to do them.

Thanks man. i guess i should get more pumped before sets but, i just wanna get form down, and get a deeper squat (im still an inch away from parallel with 140lbs squat). Squats are by far my least favorite lift ;]

[seanuz]

June 01, 2009
WEEK 5 DAY 1

Another decent squat day, I really need to work on form. I did feel improvement though, but im back at the problem of not getting a deep enough squat. Im at least an inch away from parallel, with 140lbs that i squatted today.

Squats
Set1: 135lbs by 5 reps
Set2: 135lbs by 4 reps
Set3: 140lbs by 2 reps
The third set was just to see if I could get a little bit deeper and was mainly for form. The first one was decent, almost parallel, the second one, my back slanted forward too much like this: /

Leg Presses
Set1: 140lbs by 8 reps
Set2: 160lbs by 8 reps

Hypers
Set1: 35lbs (on back of head) by 13 reps
Set2: 35lbs (on back of head) by 10 reps
Sam squeezed an extra 3 reps outta me on the first set, but i couldnt do more than my regular 10 on the second. My back hurts (the good way) now :spin:

Decline Crunches
2 Sets: 25lbs (on chest) by 6 reps

Calve Raises
Set1: 70lbs by 10 reps
Set2: 80lbs by 10 reps
I found out today that the calve raise machine had a locked in position that can be taken out so your heels can drop deeper. Obviously, that made it a lot harder than usual, so i had to drop weight to do calve raises correctly.

cant wait for friday!
1. last day of school
2. aiming for hitting 200lbs at least deadlift (hopefully)
3. mario's italian restaurant with friends afterwards

[seanuz]

Week 5 DAY 2

Did decent today on bench. Im deloading next week (which means im not going to the gym for a week, its also the first week i am out of the country for vacation, so ill be tired anyways) even though i probably only will have jet lag effects for one day.


Bench
Set1: 110lbs by 2 reps
Set2: 110lbs by 2 reps::i was an inch away from my chest for both reps =[
Set3: 105lbs by 2 reps
Set4: 105lbs by 2 reps
Sort of got a PR, i just did 2 more reps of 110lbs than last week.

Hammer Press
2 Sets: 35lbs by 8 reps
Upped both sets to 35lbs

DB Front Raises
2 Sets: 20lbs by 10 reps
I couldnt get all the way perpendicular to my body the last rep on the second set.

DB Side Laterals
2 Sets: 25lbs by 8 reps

I might just switch over to the non extended version of EXMGQ's routine due to time constraints and complaints from Sam :wink2:
O, and i got my new whey protein powder today. EAS chocolate tastes a LOT better than Body Fortress Chocolate

[swelsh]

That EAS protein isn't too bad. I was at Costco with my mom a few months back and saw it 30$ for 6 lbs AND my mom was willing to pay for it, so I had to get a bag.

Enjoy your vacation and you'll come back itching to lift some iron

[seanuz]

That EAS protein isn't too bad. I was at Costco with my mom a few months back and saw it 30$ for 6 lbs AND my mom was willing to pay for it, so I had to get a bag.

Enjoy your vacation and you'll come back itching to lift some iron

lmao bro thats exactly where and how much i got the protein for. 6lbs of EAS at costco for 30:roll:
And i will be able to PL during the summer cos im getting a 2 month membership at this giant health center (complete with an indoor pool, indoor basketball courts, indoor tennis courts and God knows what else). I havent seen the gym yet, but im expecting the weights to be in KG.

[seanuz]

NO POWER RACK IN TAIWAN RANT

Havent posted in quite a while, and the reason is quite depressing. Im on vacation in taiwan right now, for a whole 2 months. The catch is, the gyms i could find with power racks only have memberships for 1 year minimum. Needless to say i could not join them. Ive checked out California Fitness (great facility, 1 year min.) and True Fitness (decent facility, 2 year min.). So i had no choice but to go to this massive research center called Academica Sinica. Due to the sheer size of the damn place (it has one 50m x 25m swimming pool, a running track, 2 badminton courts, 2 tennis courts, one basketball court, 2 yoga rooms, and one gym), i thought the gym would be awesome. Turns out, its only about the size of the free weight room back at the gym in america, minus the power rack. So the point is

Ive got no power rack for 3 months.

Im only doing what i can on the machines, as to not feel totally hopeless.

Mondays
Leg Press Machine
Leg Curls Machine ("For the Hamstrings and Glutes" the machine says)
Weighted Ab Crunch Machine
Weighted Hypers (im using DB instead of plates, cos they got none :( )

Wednesdays
Chest Press Machine
Chest Fly Machine
Lying down supine DB tricep raise
DB Front Raises
DB Lat

Fridays
Since i dont know of anything that can even crudely replace Deadlifts...(or squats and benching for that matter, but deads in particular)

Weighted Hypers
Weighted Ab crunch machine
DB Wide grip bicep curls
DB Hammer grip bicep curls

If any of you guys can recommend me a decent routine that does not require a power rack or weight plates or squat/bench/dead bars, please, help a breh out.

[vsvs]

lol holy crap that sucks. im going to china in a week and now u got me scared

[seanuz]

lol holy crap that sucks. im going to china in a week and now u got me scared

Yea i kno, but ill be without a power rack for 2 months =[. How long you gonna be there?

and good luck finding a gym that offers 1 month memberships bro

[seanuz]

July 1, 2009 Wednesday

My Situation: Im in Taiwan, no monthly membership gyms, no power rack, no weight plates, no squats or deads. They only have dumbells and machines.

Well today was 'Squat Day' so I did my best to make do...

Johnson Leg Press
The seat all the way forward
Set 1
110lbs by 10 reps
Set 2
120lbs by 8 reps
Set 3
130lbs by 8 reps

Leg Extention Machine for Quads
Set 1
150lbs by 10 reps
Set 2
160lbs by 10 reps
Set 3
170lbs by 10 reps

Leg Curls Machine for Hamstrings
Set 1
90lbs by 8 reps
Set 2
95lbs by 8 reps
Set 3
95lbs by 8 reps

Ab Forward Crunch Machine
90lbs by 10 reps
95lbs by 10 reps
95lbs by 10 reps

Hypers with dumbbells
25lbs by 10 reps
30lbs by 10 reps
35lbs by 10 reps

Its gonna be more of this isolation work for another month till i get back to the states.

[vsvs]

like 1 month. in china u pay for each visit so its like less than $1 USD per visit
have u posted in teen section for some advice?

[Billsterl]

hory shet, sean is asian,

but man suck for you, how much do the dumbeels go up to? maybe if they are a decent weight u can do squats and deads with those

[seanuz]

hory shet, sean is asian,

but man suck for you, how much do the dumbeels go up to? maybe if they are a decent weight u can do squats and deads with those

ror i thought you arready knew i was asian from some previous posts in this thread.

anyways, idk they definetely dont even go up to 80. im baseing my guess on the fact that the 40lbs dumbells that i use for hypers is in the middle of the bottom row (out of two rows).
|---------------------------|top row
|-------------40-----------|bottom row

So i definetly cant use them for deads, and i have no idea how to do DB sqauts. They do have a johnson leg press machine though, and its the best i can do.

[seanuz]

like 1 month. in china u pay for each visit so its like less than $1 USD per visit
have u posted in teen section for some advice?

thats really lucky bray. everything is cheaper in asia, even the mcdonalds. I went to mickey d's for preworkout meal today and they have this Double Big Mac (4 thin patties) meal and it was 140 NT which is like $4.50.

[seanuz]

July 5, 2009 Sunday

The machines are by Cybex. The lat pulldown, chest press, and chest fly machines are weird cos the arms move in akward positions.

Today was "Bench" day

Chest Press Machine
Set 1: 110lbs x 10 reps
Set 2: 120lbs x 8 reps
Set 3: 130lbs x 8 reps

Lat Pulldown Machine
Set 1: 150lbs x 6 reps
Set 2: 170lbs x 6 reps
Set 3: 210lbs x 5 reps

Chest Fly Machine
Set 1: 60lbs x 10 reps
Set 2: 65lbs x 8 reps
Set 3: 65lbs x 8 reps

Seated DB Tricep Press
Set 1: 35lbs x 10 reps
Set 2: 35lbs x 10 reps
Set 3: 40lbs x 10 reps

DB Front Raise
3 Sets: 15lbs x 10 reps

DB Wide Grip Bicep Curls
3 Sets: 20lbs x 8 reps

Cybex Ab Crunch Machine
Set 1: 90lbs x 10 reps
Set 2: 95lbs x 10 reps
Set 3: 95lbs x 10 reps

Hypers (dumbell held in front of neck)
Set 1: 30lbs x 10 reps
Set 2: 35lbs x 10 reps
Set 3: 40lbs x 10 reps

Afterwards i went jogging on the track they had on the second floor. 10 laps equals 1500 meters which is 100 meters shy of a mile i think.
Did 40 laps (4 miles) in 2 intervals.

A few laps warmup
3000 meters Moderate speed in about 14 minutes.
Warmdown
Took a 10 minute dump
3000 meters Moderate speed in about 17 minutes.
Warmdown

|:Update:|
Im only going to the gym twice a week now, since there is no way of doing deads or training my back in ways that only a deadlift could. They do have a Cybex Machine that has weighted back work, but i figured it to be akin to hypers. Ill take pics of the machines im using next time. Im also moving bicep curls and lat pulldowns to Squat day because this workout took too long.

[Gegan]

nice to see your inprowements man cuz now im also bk ^^

[seanuz]

Havent had a chance to get online in a while, so here are the 4 workouts ive done since i last posted. I lost the sheet with my results for "Leg Day", so here are the next Bench, Leg, and Bench days.

"Leg Day" I had one, but lost the the sheets with my results on it.

"Bench Day"
Chest Press Machine
Set 1: 115lbs x 8 reps
Set 2: 120lbs x 8 reps
Set 3: 115lbs x 8 reps

Chest Fly Machine
Set 1: 45lbs x 10 reps
Set 2: 50lbs x 10 reps
Set 3: 55lbs x 8 reps

DB Tricep Kickbacks
Set 1: 10lbs x 10 reps
Set 2: 15lbs x 10 reps
Set 3: 15lbs x 10 reps

Lat Pulldown Machine
Set 1: 170lbs x 10 reps
Set 2: 180lbs x 6 reps
Set 3: 185lbs x 5 reps

Ab Crunch Machine
Set 1: 95lbs x 10 reps
Set 2: 95lbs x 10 reps
Set 3: 95lbs x 10 reps

DB Hypers
Set 1: 30lbs x 10 reps
Set 2: 35lbs x 10 reps
Set 3: 35lbs x 10 reps

DB Front Raise
Set 1: 15lbs x 10 reps
Set 2: 15lbs x 10 reps
Set 3: 15lbs x 10 reps


"Leg Day"
Johnson Leg Press
Set 1: 120lbs x 7 reps
Set 2: 130lbs x 6 reps
Set 3: 140lbs x 5 reps

Leg Extention Quads Machine
Set 1: 160lbs x 8 reps
Set 2: 165lbs x 8 reps
Set 3: 185lbs x 8 reps

Prone Leg Curl Hamstring Machine
Set 1: 100lbs x 8 reps
Set 2: 90lbs x 8 reps
Set 3: 90lbs x 8 reps

Ab Crunch Machine
Set 1: 100lbs x 10 reps
Set 2: 95lbs x 10 reps
Set 3: 95lbs x 10 reps

DB Hypers
Set 1: 35lbs x 10 reps
Set 2: 40lbs x 10 reps
Set 3: 40lbs x 10 reps

Lat Pulldown
Set 1: 170lbs x 7 reps
Set 2: 180lbs x 6 reps
Set 3: 195lbs x 5 reps

Bicep Curls
3 sets of: 20lbs x 10 reps

DB Oblique Side Bend
3 Sets of: 40lbs x 10 reps


"Bench Day"
Chest Press Machine
Set 1: 120lbs x 8 reps
Set 2: 135lbs x 6 reps
Set 3: 120lbs x 7 reps

Chest Fly
Set 1: 50lbs x 8 reps
Set 2: 60lbs x 8 reps
Set 3: 50lbs x 8 reps

DB Tricep Kickbacks
Set 1: 15lbs x 10 reps
Set 2: 20lbs x 10 reps
Set 3: 20lbs x 10 reps

Ab Crunch Machine
Set 1: 100lbs x 10 reps
Set 2: 95lbs x 10 reps
Set 3: 95lbs x 10 reps

DB Hypers
Set 1: 35lbs x 10 reps
Set 2: 40lbs x 10 reps
Set 3: 40lbs x 10 reps

DB Side Lateral Raise
Set 1: 20lbs x 10 reps
Set 2: 25lbs x 10 reps
Set 3: 25lbs x 10 reps

DB Oblique Side Bend
Set 1: 35lbs x 10 reps
Set 2: 40lbs x 10 reps
Set 3: 40lbs x 10 reps

[Samsuperjew]

That is a shitton of volume, but hopefully it's workin for you, gl man

[Samsuperjew]

You home?

[seanuz]

You home?

yea im back lol
im giong to martin memorial at 11. i cant go to that factory fitness place cos its too far away. I got swimming till 6 mon-fri during swim season (7:30 on saturday too) so i cant go to factory fitness =[.

[seanuz]

Just got back to the States tuesday, and that means its back to the gym.

I decided to start up again today, and friday is deadlifts. I forgot to post my last workout before i left for taiwan, the last day of school. I finally got 210 on deads whoo!

Swim season also starts august-december, so I will be going to swim practice mon-fri (and morning saturday practice) then go to the gym.

Went to morning swim practice from 7:30 to 9:00 before this workout.
After, I have another practice at 4:30 to 6:00.

Deadlifts
Set1: 185lbs x 5 reps
Set2: 185lbs x 5 reps

DB Hypers
Set 1: 35lbs (on chest) x 10 reps
Set 2: 40lbs (on chest) x 10 reps
Set 3: 45lbs (on chest) x 10 reps

Decline Heavy Ab Crunches
Set 1: 25lbs (on chest) x 10 reps
Set 2: 25lbs (on chest) x 10 reps

Rows
Set 1: 85lbs x 5 reps
Set 2: 90lbs x 5 reps

Wide Grip Bicep Curls
Set 1: 20lbs x 8 reps
Set 2: 25lbs x 8 reps
Set 3: 25lbs x 8 reps
I made the mistake of doing these before the reverse grip lat pulldowns

Reverse Grip Lat Pulldowns
Set 1: 140lbs x 5 reps
Set 2: 150lbs x 5 reps
Set 3: 150lbs x 5 reps

Overall, Im not too disappointed with my workout today, considering i havent deadlifted or squatted in 2 months.

[Samsuperjew]

Have you been looking for a new routine for swim season?

[seanuz]

Have you been looking for a new routine for swim season?

should I be? i think this one is pretty good so far, but I cant really say, i only just finished my first month on it. If you come across a shorter workout thats good, plz gimme the link. o and squats today were a bitch. i could barely ride my bike home, and i couldnt try 155 today cos you werent there to spot (and the only other person in the gym was a frail looking 70 yr old lady).

[seanuz]

WEEK 6 Day 1

First day of squatting in 2 months. It wasnt as bad as i expected, i only had to endure a painful bikeride home, and lackluster form.

Squat
135lbs by 4 reps
140lbs by 3 reps
Hamstrings are killing me right now...

Decline Heavy Ab Crunch
25lbs (on chest) by 10 reps
25lbs (on chest) by 10 reps

Hypers
35lbs (on chest) by 10 reps
45lbs (on chest) by 10 reps
45lbs (on chest) by 10 reps

Calves
90lbs by 10 reps
90lbs by 10 reps

Ive got swim practice afterwards

[Billsterl]

u back in the states? good to see u didnt lose much strength

and sam ditched u and swapped gyms, what a shame lol

[Samsuperjew]

i didn't ditch him, he just doesn't want to go to the new gym (his membership was out......) you can max out by yourself, thats why there is a powerrack, you just dump the weight on the pins

[seanuz]

lol sam didnt ditch, i just cant go to the new gym cos its less convenient to go to cos i cant get there by bike.

[seanuz]

WEEK 6 DAY 2

Bench Day

Bench Press
Set 1: 100lbs by 4 reps
Set 2: 100lbs by 4 reps

Hammer Grip DB press
Set 1: 30lbs by 10 reps
Set 2: 35lbs by 8 reps

Tricep Pushdowns
Set 1: 90lbs by 10 reps
Set 2: 100lbs by 10 reps
set 3: 105lbs by 10 reps

DB Front Raises
3 Sets of: 15lbs by 10 reps

Swim practice afterwards

[Billsterl]

i was just joshing wid you sam

sean how's your progress holding up with all the swimming?

[seanuz]

WEEK 6 DAY 3

Deadlifts
195lbs by 3 reps
165lbs by 3 reps
I tried for another set of 195, but that proved to be too much. After rest, I dropped it to 165 and cranked out 3 reps.

Bent over Barbell Rows
65lbs by 6 reps
85lbs by 5 reps
85lbs by 5 reps

Hypers
3 Sets of: 40lbs DB (on chest) by 10 reps

Decline Heavy Ab Crunch
3 Sets of: 25lbs plate (on chest) by 10 reps

Iso Lat Pulldown Machine
2 Sets of: 150lbs by 5 reps

DB Wide Grip Bicep Curls
25lbs by 9 reps
25lbs by 9 reps
25lbs by 8 reps

I have to cut out swimming on the days I go to the gym after swim season, its killing me.
Practice this afternoon

[seanuz]

i was just joshing wid you sam

sean how's your progress holding up with all the swimming?

There's still progress, but Im squatting and deading with sore legs and arms.

[seanuz]

WEEK 7 DAY 1

Switched to box squats today instead of squats.

Squat Day

Box Squats
115lbs x 4 reps
115lbs x 5 reps

Leg Press
140lbs x 10 reps
150lbs x 10 reps
150lbs x 10 reps

Hypers
45lbs DB (on chest) x 10 reps
45lbs DB (on chest) x 10 reps
45lbs DB (on chest) x 10 reps

Decline Heavy Ab Crunch
25lbs plate (on chest) x 10 reps
25lbs plate (on chest) x 10 reps
25lbs plate (on chest) x 9 reps

Swim practice in the afternoon

[seanuz]

WEEK 7 DAY 2

I did more volume today instead of raising weight

Bench Day

Bench Press
100lbs x 5 reps
100lbs x 4 reps
90lbs x 7 reps

Hammer Grip DB Press
30lbs x 10 reps
30lbs x 10 reps
30lbs x 10 reps

Tricep Extension
Starting from mid chest, extending all the way down.
70lbs x 10 reps
75lbs x 10 reps

DB Front Raises
15lbs x 10 reps
15lbs x 10 reps
15lbs x 10 reps

Swim practice afterwards

[seanuz]

WEEK 6 DAY 3

I missed posting this last friday, so here we go

Dead Day

Deadlift
190lbs x 5
190lbs x 5
190lbs x 4

heavy abs (plate on chest)
25lbs x 10
25lbs x 10
25lbs x 10

DB Hypers (on chest)
45lbs x 10
45lbs x 10
45lbs x 10

Rows
95lbs x 5
95lbs x 4
95lbs x 4

Iso Lat Pulldown Machine
150lbs x 5
150lbs x 5
150lbs x 4

Wide Grip DB Curls
25lbs x 10
25lbs x 10
25lbs x 9

Hammer Grip DB Curls
20lbs x 8
20lbs x 8
20lbs x 8

[seanuz]

WEEK 7 DAY 1

Swim season started this week, and Ive had to switch my routine from a 3 day to a 2 back to back day. The reason is I get home at around 6pm and dont have anytime to go to the gym during school weeks. Ive switched to a routine provided by iron addict. Its the first one.

http://ironaddicts.com/forums/showthread.php?t=11381

Day One:

Bench Press 3 x 6
Incline Press 2 x 10
Hammer Shoulder Press Machine 3 x 8
Skullcrushers 3 x 10
Heavy Abs 3 x 10

Day Two:

Pull-Up 3 sets to failure
Barbell Row 3 x 8
EZ-Bar Or Dumbell Curl 3 x 10
Squats 2 x 6
Deadlifts 2 x 5

So today was Day One, which is upper body.

Bench Press
95lbs x 6
95lbs x 5
95lbs x 5

Incline Press
75lbs x 8
75lbs x 8

Shoulder Press Machine (used the Hammer grip)
70lbs x 9
60lbs x 8
60lbs x 8

Skullcrushers (i have no idea how heavy the bar was, so the weight is just the total weight of the plates i put on)
20lbs x 10
20lbs x 9
20lbs x 10

Decline Heavy Ab Crunch (plate on chest)
25lbs x 10
25lbs x 12
25lbs x 12

Went to swim practice in the morning from 7 to 9, and my shoulders and triceps were dead.

[seanuz]

WEEK 7 DAY 2

This is day two of the two day routine i switched to for swim season. Very happy today, i got a PR in deads!

Deadlift/Squat Day

Deadlift *PR*
205lbs x 5 reps
205lbs x 4 reps

Squats
145lbs x 5
145lbs x 3 (failed the fourth)

Barbell Row
95lbs x 6
95lbs x 8

Iso Lat Pulldown Machine
150lbs x 5
160lbs x 5

Wide Grip DB Curls
25lbs x 10
25lbs x 10
25lbs x 10

Hammer Grip DB Curls
20lbs x 8
20lbs x 8
20lbs x 8

[Billsterl]

hope that routine worksout for you

looks like you're already hitting prs lol, nice

[seanuz]

hope that routine worksout for you

looks like you're already hitting prs lol, nice

haha yea thanks for the routine bro, the only downside is, im sore as hell for swimming on monday

[seanuz]

WEEK 8 DAY 1

Swam morning practice. Did good on benching today, almost PR for reps, 5 more pounds lolz...

Bench Day

Bench Press
105lbs x 4
105lbs x 4
105lbs x 4

Decline Heavy Abs (Bar held on chest)
I used some sort of bar this time to hold the weight, the bar was 25lbs (measured on scale). These are the plate weight+bar weight.
35lbs x 10
40lbs x 10
40lbs x 10

Incline Bench Press
75lbs x 8
80lbs x 8
80lbs x 7

Shoulder Press machine (used hammer grip handles)
80lbs x 10
80lbs x 10
80lbs x 10

Skullcrushers
I found out how much the bar i used for skullcrushers last week weighed, about 15 pounds. These are plate weight+bar weight.
30lbs x 10
30lbs x 9
30lbs x 8

[seanuz]

Week 8 Day 2

I got pr's again for deads, making pretty good progress on it so far.

Deads/Squat Day

Deadlifts
210lbs x 5
215lbs x 4

Squats
145lbs x 5
150lbs x 3

Rows
105lbs x 6

Iso Lat Pulldown Machine
160lbs x 5
170lbs x 4

Wide Grip DB Curls
25lbs x 10
25lbs x 10
25lbs x 9

Hammer Grip DB Curls
20lbs x 8
25lbs x 7
25lbs x 8

Good workout today, swim practice afterwards -_-

[Fleinz0pp]

Nice Deads man!:)

[seanuz]

Nice Deads man!:)

Thx breh, my form sucks though lol.

[seanuz]

Forgot to Post last week (week 9). I hurt my elbow doing something during drylands at swim practice, but i still got a PR on bench. Nothing really notable, so here was my bench set.

WEEK 9

Bench Press
*115lbs x 2*
110lbs x 4
105lbs x 3

Here's this weeks workout. I have a swim meet this coming wednesday so i cut out the shoulder work (my shoulders recover slower). Im also cutting out squats tomorrow, and only deadlifting.

WEEK 10

Bench Day

Bench Press
115lbs x 3
115lbs x 4
*120lbs x 1.5*
Got a pr at 120lbs for bench. The .5 means that i only went down about halfway the second time because i knew i couldnt get it if the bar thouched my chest.

Heavy Decline Ab Crunch
55lbs x 10
60lbs x 10
60lbs x 10

Incline Bench Press
85lbs x 8
85lbs x 8
*Gain* Last week was at 75lbs x 8-10.

Skullcrushers
45lbs x 10
45lbs x 9
45lbs x 8

Good workout today, and im liking the bench gains. Hopefully i dont stall anytime soon, and if i do, at least stall at 140.

[seanuz]

havent posted in a month, ive been getting too lazy to get on the forums. But yesterday's workout was pretty notable.

SSJ helped me out with squat dead and bench form. Squats are now easier and my bench went up 10 lbs, from 120lbs pr to a 130lbs for two reps.

[seanuz]

Kinda stopped lifting for a while because of summer vacation and other shit, but im back now.

SamSuperJew has gotten me on Wendler's 5/3/1 and im almost done with the 4 week cycle, im on my deload week now.

Heres the 3rd week workout (the "1" in 5/3/1)
These are all in pounds by the way (lbs).

BENCH DAY
Flat Bench
5 x 90
3 x 110
8 x 120
I suck dick at all my lifts, but bench and squats are probably my worst...relatively. Used *almost* correct form, elbows somewhat tucked, i still need to tuck them more, so I skipped out on close grip bench cos my tris were toasted.

Incline Bench
10 x 95
6 x 100
4 x 105

Seated Row Machine
10 x 115
10 x 135
5 x 145

Cable Tricep Pulldowns
11 x 70
11 x 75
7 x 85

Barbell Row
10 x 95
10 x 100
7 x 110

DB Overhead Tricep Extention
10 x 30
9 x 35
8 x 30

DB Chest Fly
10 x 20
10 x 20

SQUAT DAY
Squat
5 x 105
3 x 120
6 x 135
:lame:

Leg Press Machine
10 x 160
10 x 190
7 x 210

Calve Raise Machine
10 x 95
15 x 105
12 x 110

DB Lunges (sam i hate you for putting me on these)
10 x 30lbs (each hand)
10 x 35lbs (each hand)
10 x 35lbs (each hand)

Decline Crunches
I hold a small plate behind my head.
7 x 5lbs; 5 x 2.5; 5 x body weight.
5 x 5lbs; 5 x 2.5; 5 x body weight.
2 x 5lbs; 7 x body weight.

DB Side Bend
10 x 40
10 x 45
10 x 50

MILITARY PRESS DAY
Military Press
5 x 55
3 x 65
9 x 75

Lat Pulldown
I switched grips from palms facing inwards to palms outwards.
10 x 165
6 x 175
5 x 180

Did DB hammer curls 3 sets of 10 reps with 25lbs and 30lbs DB.

Upright DB Row
10 x 25 (each hand)
10 x 30 (each hand)
8 x 35 (each hand)

DB Arnold Press
12 x 25
10 x 30
5 x 35

DEADLIFT DAY
Deadlift
5 x 160
3 x 180
10 x 200
Its decent for me considering i havent been deadlifting consistantly since may 2009.

Straight Leg Deadlift
10 x 185
8 x 200
5 x 225
Whoo my 1RM was 230 a 4 weeks ago.

Hanging Leg Raises
20 x body
15 x 5lbs db
15 x 5lbs db

Cable Side Bend
10 x 70
10 x 90
10 x 110
These are akward..

Hypers
I just cuddle a dumbbell across my chest like a baby
10 x 40lbs
10 x 45
10 x 50

Pretty lengthy post but...my biggest problem besides being WAF (weak as fuck) is diet. I dont eat enough. Im trying to keep a log now of what I eat.

Supps
Fuckin mom wont buy me shit except for my protein. as soon as i get a job and get my cash flow im buying my own damb protein.
Body Fortress Whey Protein (wally world)
Im working on ordering Higher Power Micronized Creatine. Ive read on these forums that creatine does work so why not. 20 bucks for 200 servings. Good shit.

Breakfast
1 cup 2% milk
1 bagel

Snack 1
PBJ Sammich w/shitton PBJ

Snack 2
Orange
Peanuts

Lunch
Classic Ham Sammich
Capri Sun
Cheez-itz
I need more meat...(no homo)

Snack 3
Cereal of some sort, usually Honey Bunches of Oats

Dinner
Varies everyday, tonight i had dumplings *lol*. I had 25 and it ended up being 1130 calories, 124g carb, 60g protein. pretty surprising.

Total for today
3000 Calories
420g Carbs
131g Protein

[swelsh]

good job getting back on track with a solid routine! now get the protein up, with 400+g of carbs you afford to switch some of that out for some more protein.