View Full Version : RPatel's Journal

10-15-2009, 12:53 AM
Age: 15
Weight: ~144

I'm on the trusty SBPR. I've been doing it for 4 weeks now, and here are the results
Weight: 140>144
Squat: 100 > 180
DL: ------ (coming soon)
BP: 45> 95

Steady progress. I've really been slacking on my squats, and need to correct form ASAP. Decent gains, I think.

Diet/Supps: Whey Protein, Fish Oil
Avg. Calorie Intake: 2900

Let me know what you think about the diet. I also have a question on when to deload; I tried to search it, but apparently I can't.

Thanks, wish me luck.

10-25-2009, 06:42 PM
Cardio: 8 mins

BP: 125 lbs
Inc. DBP: 35lbs, failed rest of sets, really shakey!
Military press: 65 lbs
Skull crushers: 40 lbs
Abs: Did leg raises, BW+10lbs

Weight: 150 lbs Weighed myself this morning, and was really surprised.

10lbs in 7 weeks, is that possible? I guess so.

I had to skip the last day... damn, missed DL AGAIN! I'm just going to start fresh tomorrow.

10-25-2009, 09:50 PM
What are the sets and reps you are using?

Nice job increasing weights.

10-26-2009, 01:45 AM
I'm just following SBPR.

Which is
SP: 3x5
Inc. DBP: 4x8
Military press: 3x5
Skull Crushers: 3x10
Abs: 3x10

Thanks for the encouragement, man!

06-15-2010, 11:29 PM
AHHH haven't lifted in a while, and finally am getting back into routine! Feels good, but throughout the past couple months I've just been living life, which means I've gained a decent about of FAT!

I started the new routine IA posted which was called "The Best routine to gain mass" in the Beginner's Section.

It goes:
Workout A
Squat 3x5
Bench Press 3x5
Row 3x5

Workout B
Squat 3x5
Military Press 3x5
Deadlift 3x5

I've been running through this for a couple of weeks, and started from scratch, like the article proposed. I left my ego at the door, finally STARTED to follow a diet (http://fitday.com/fitness/PublicJournals.html?Owner=Rpatel99 if you're kind enough to monitor me :) ) called the Timed Carb Diet.

I actually started it today, and I've been a bit confused, but hopefully someone will shed some light, and tell me whether or not I'm not the right track.
Today, I sort of figured out the whole diet, so I didn't get the BIG idea of reducing carbs (duh) and increasing fats to 40%. Now that I think about it I'm sure the half day time carb diet would work best for me. Knowing my capabilities, I know I can't go through an entire 5 days without carbs, since I don't control EVERYTHING I eat. So I need a time to set when I cut off carbs? Anyone care to explain it? I workout in the evenings and usually eat dinner right after, if that helps at all.

Anyway as for stats, I increase my weights for squats and deadlifts by 10lbs, and bench press, military press, and row by 5 lbs. They are all going up slowly but surely!

Squat: 195
Bench: 95
Row: 75
Military press: 55
Deadlift: 95

Age: 16
Weight: 170lbs (EDIT: I weighed myself a couple of weeks ago, and thought I was the same but apparently I gained 10 (TEN) pounds. Ridiculous.
Height: 5 '9

Goal weight: 155lb and LEAN! Want to loose the love handles, and pot belly.

Yeah not very impressive (at all), but since I'm doing nothing this break, I have about 2 months of low stress, a lot of sleep, consistent workouts, and a proper diet. Oh yeah, although the article specifically says NOT to add any other exercises, my teenage self decided to do the opposite and add a little AB work twice a week. Just leg raises (not IA's crazy foot to head ones. I tried and failed miserably.) and weighted incline sit ups.

On top of that.. I do HIIT every non-workout day, on an elliptical. And I enjoy it, which is always good.

I'm am sooooo ready and motivated! I have exactly 2 months--where I will be consistent with my diet and workout routine, and then I have a 2 week holiday, where I won't be controlling my diet AT ALL, so that will be a good rest.


06-22-2010, 06:58 PM
I've started the simple and easy Carb cycle, to shed a bit of weight. 10 pounds in 2 months--I know I can do it.

Well I'm just going to log my numbers for yesterday and my activity for today.

Squat: 205 (sort of struggled on last rep last set)
Bench: 90
Row: 80
Leg raises--body weight
CAL: 3,300 F:128 C: 316 P: 235
Consumed way too much fat.

HIIT 25 min (10 min warm-up, 5 min of interval training, with 30 sec sprints, and 30 sec rest, then 10 min cool down)

New Goals:
Squat: 225 CHECK!
Bench: 135
Row: 100
DL: 135
MP: 95

Hopefully I can reach some of these by the end of the summer.

06-24-2010, 01:47 AM
Squat: 215
Deadlift: 115
M. Press: 60

Actually starting to feel the after effects of squats since they are getting pretty heavy, for me anyway. 225 squat friday!

definitely need to work on deadlift form.

06-27-2010, 08:12 PM
Squat: 225
BP: 95
Row: 80x6

Reached my 225 squat, finally can use 2 plates a side! back felt a bit off that day.
after workout, I load/unloaded boxes and mattresses, so I counted that as my cardio. sweated like a pig, and ran out of breath. good day overall

mr blink
06-27-2010, 11:26 PM
Congrats on hitting 2 plates man.

Pretty good milestone to hit.

06-28-2010, 04:42 PM
Haha thanks bro. I find it really annoying that my squat is a lot higher than my deadlift and bench, time will change that.. hopefully

06-28-2010, 10:37 PM
dont worry IMO theres a lot more form involved for deadlifting so you ll take longer to adapt and get used to it

06-30-2010, 06:01 PM
yeah definitely, thats probably my biggest problem right now, proper form on my deadlift. and now I feel my squat form is compromised when adding weight every day, so I should probably reduce the weight by 40lbs or so and work on that? beats getting an injury thanks for the encouragement ludi!

Squat: 235 (weight is getting a bit too heavy, and I feel my back sort of giving way, I think I'm going to start off at 185 or 195 so that I can work on my form)
DL: 125
M. Press: 65

On another note: I've come to the conclusion that commercial gyms are such a waste of time.

07-08-2010, 01:52 AM
Squat: 195
BP: 100
Row: 90

Definitely figured out proper form for my squats, I can now feel all my muscles in my thighs contracting.

HIIT - elliptical 25 minutes

I'm thinking of buying a power sled, but then I think, why can't I just buy a harness, and weights...? and maybe put the weight in a bag or something. worth a try.

Getting an average of 7 hours of sleep a day, stress levels are quite moderate, but occasionally high.

07-09-2010, 01:25 AM
Squat 205
DL: 135
Military press: 70

PWO 50g whey + mango and apple

07-15-2010, 01:06 AM
Squat: 215
DL: 145
MP: 75
Decline Abs: BW+25

PWO: Banana + Apple + 55g whey

I tried making a shake with 4 whole eggs, but took a sip and could not down the rest. Leaving that for myself in the morning where I'll probably feel better. It's getting harder and harder to down protein shakes. At first I could mix protein powder with milk and eggs, and it'll all be good, but now I can only drink the powder with warm water--no prob, but anything else... nada

Good workout though.

07-15-2010, 10:01 AM
post some clips up if you need help on form issues.

07-16-2010, 01:40 AM
post some clips up if you need help on form issues.

Yeah, I'll get it posted ASAP. Thanks

HIIT - 25 minutes (Elliptical)

07-21-2010, 11:57 PM
Taking a week off, just doing HIIT here and there.
Next week, I'll be working with Future on my diet, and start SBPR. Can't wait!

07-22-2010, 12:02 AM
youll be in good hands

07-27-2010, 12:45 AM
youll be in good hands

Yeah great hands!

Had a great workout today, it was so refreshing...to say the least.

Box Squat: 225
BB Row: 95
DB Curls: 20
Leg curls (I know, shameful): 50
Calf Raises: 75

I haven't worked my hams in about 9 months. I feel sore already. :(

07-28-2010, 12:40 AM
HIIT - 15 min warm up/5 min HIIT/15 min cool down

Helped with the soreness!!

07-29-2010, 01:09 AM
BP: 105
Military Press: 75
DB Inc. Press: 30
Skull crushers: 40
AB: 35

rough day. Gym time: 2 hours 15 mins. Seemed abnormally long, but good workout overall

Shawn Bellon
07-29-2010, 08:11 AM
Wayyy too long

08-03-2010, 12:40 AM
Wayyy too long
I know man, people were taking forever, and hogging several stations at once.

Dips: 3x4 BW
DB BP: 30lbx10
Pushdowns: 90lb
Dec. Abs: 35lb+BWx9
MP: 75x3 (Back started bending backwards while standing, not a good sign)

Dips really took its toll on my shoulders and I did the DB BP after that so my shoulders felt blasted. Moral of story: always do MP prior to other exercises apart for dips and BP.

I was resting for a couple of minutes while doing my dips, and decided to get some water, and was gone at a max of 30 seconds, and this douchebag decided to hop on it and do his leg raises. We seriously stood right next to him and stared at him and he decided to finish his 3 sets before event getting off the damn thing. Seriously people need to learn some sort of manners. I mean I'm fucking 16 and am more decent than the 30 year old idiots I see at the gym.

Rant ended.

08-05-2010, 12:23 AM
Box Squat: 235
BB Row: 95x7 95x6 85x6 85x6
DB curl: 20x10
Leg curl: 50x10
Calf: 75x17 75x13 75x13

08-06-2010, 01:23 AM
60 min LISS on elliptical

08-06-2010, 11:47 PM
Dips: BWx3 (failed first two sets because I used the widest stance possible for some STUPID reason, then got did one set and gave up... I didn't want to risk my shoulders)
MP: 80x5 (only 2 sets)
Inc DB BP: 30x9 30x9 30x7 30x8
Dec. Abs: BW+35 x 9 x2 BW+35x8
Pulldowns: 90x10 (only 2 sets)

Another one of those OFF days, but that's okay. I did pulldowns today because people were using all the benches, and all the BP stations. ALSO I couldn't find the 40lb ez bar because people were nice enough to leave everything where they used it last.

Stupid mistake with the dips though!

08-11-2010, 12:37 AM
B. Squat: 240x5 240x5 240x3
Row: 95x6 x3
DB curl: 20x11 x3
Leg curl: 50x11 x3
Calf: 45x15 x3

Texas Savage
08-13-2010, 01:23 PM
B. Squat: 240x5 240x5 240x3
Row: 95x6 x3

Hey, i just looked at your first page after you came back.

your squat was 195, now 240 for fives and threes.
and your goal was to row 100, well id say 95x6x3, is over a 100.

good job!! Great progress.

09-14-2010, 01:55 AM
Hey, i just looked at your first page after you came back.

your squat was 195, now 240 for fives and threes.
and your goal was to row 100, well id say 95x6x3, is over a 100.

good job!! Great progress.

Thanks man. I attempted it today after a month off, and I let my ego get the worst of me. Haha. I need start from 185 again and work myself up again.

SQ: 235 x5 with terrible form
ROW: 95x6
Calf raises: 45x10
DB curl: 20x10

Took it pretty easy today. It felt good to start up again, although I felt pretty tired during/after!

09-21-2010, 12:54 AM
Dips: 3x5 BW
DB BP: 35x8
MP: 65x5
Pulldown: 100x10

09-28-2010, 12:22 AM
Dips: 3x5 BW+5 lbs
MP: 2x5 75
DB BP: 4x9 35
Pulldowns: 3x11 100

09-28-2010, 12:59 AM
MP is progressing quite nicely. Nice work.

Do you live in India?

09-28-2010, 10:06 PM
Hahahahahah no man, that's an insult! San Diego, California. I'm a SoCal bruv.

MP is kind of iffy since i switched to dips. I feel my shoulders get killed after dips, so I've been taking it pretty easy.

09-29-2010, 09:39 PM
Squat: 2x5 195
Row: 4x5 105
DB Curls: 4x8 25
Calf: 1x15 55
ABS: 3x10 85 (decided to do them today since i missed it on monday)

I'm going to set some long term, mid term, and short term REACHABLE goals: :)

Short term Goals: (within the next 6-8 weeks)
Squat: 225 x 5
DL: 225 x 5
DIP: BW+25 x 4

Midterm Goals: (12-16 weeks)
Squat: 255 x 5
DL: 275 x 5
DIP: BW x 6

Long term Goals: to be healthy, to eat properly, to reduce bodyfat percent to single digits.

and as for strength goals..

Squat: 300 x 1
DL: 315 x 1
Dips: BW+10

09-29-2010, 10:05 PM

Pretty good setup.

09-30-2010, 02:44 PM

Pretty good setup.

Sweet! Thanks man.

10-01-2010, 08:47 PM
Dips: BW 2x5
MP: 2x5 75
DB BP: 3x8 30
SkCrushers: 3x10 40

Shit day, but whatever I was in a rush.