RaDDeRz's trainin' log!!

[radderz]

Ok, this is the first time i do a training log online and i reckon this website is the best place to start (BB.com annoys the shit out of me).

So:

I have been training seriously for around a year now, before i started i was around 122lbs and quite skinny heres a pic (it was taken a bit before i started training though, it was taken january 2008 and i started training april 2009 so its not very accurate but i just wanted to give you the idea of what i kindof looked like when i started):

[radderz]

I then started training in april 2009, stopped for 5 weeks from july to august because i went to croatia with my friends and then started again at the end of august. I now weigh 154lbs at 5'7" heres a pic:

since it wont upload i will just link to bb.com page lol

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/02/02/18386032/profilepic/1F1W9kzXW0mA04x9xK40WTnAbJmWb427.jpeg

I have mostly done volume routines, the one i used the most was this one:

Chest, shoulders tris
Back bis
Legs
Chest shoulders tris
Back bis

And similar variations. The reason i did lower body only once a week is that my lower body is more developed in comparison to my upper body so i dont need to work it as much (i didnt train legs for some time too). I realised that that mindset IS WRONG so i have changed my way of training now.

Although i added size i did not get hugely stronger:

Bench: 45lbsx15reps to 135lbsx10reps
Squat: 45lbsx20 reps to 200lbsx8reps
Deadlift: 80lbsx15 reps to 200lbsx5 reps
Military press: 45lbsx8 reps to 100lbsx 10 reps
Barbell curls: 20lbsx15 reps to 70lbsx12 reps
Barbell rows: 45lbsx15 reps to 135lbsx 10 reps


I read some guy on BB.com say that this was the site to go to to get BIGGER and STRONGER so here i am.

BTW i did rippetoes for 2 weeks and i did put around 20lbs on all of my lifts in those 2 weeks.

[radderz]

I am still doing MY kind of split for this week cos ive got a break and nothing else to do and i enjoy going to the gym, next week i will start the SPBR.

Back and bis today:

Pullups 3 sets to warm up
Dumbbell rows 57lbsx15 then 66x10 for 3 sets
Barbell rows 120lbsx15 then 135lbsx10 for 2 sets and 135lbsx 8 for 1 set
Deadlifts 176lbsx5 then 200lbsx5 for 3 sets

Barbell curls 45lbsx20 then 77lbsx10 for 3 sets
Standing dumbbell curls 25lbsx12 then 26lbsx12 for 3 sets

THEN, since i really liked the feel of the cable thingy i decided to do some supersets for the fun so i did:

cable curls 25lbsx20, 30lbsx20, 40lbsx20, 45lbsx20, 50lbsx15
reverse one arm cable curls (for tha forearms) 20lbsx20, then 4 sets of 25lbsx15

I did the above twice, and my muscles were REAL pumped from it (I know I know cable curls are useless but they are fun as shit and i really enjoy them).


After that i did some dumbbell shrugs with 70lbs dumbbells for 20 reps for 3 sets and then i stretched and went home.

[radderz]

My goal for the end of this school year (End of June) is to get up to 165 and to get stronger in all of my lifts. My strength goals are:

Bench: 165x5 (or more)
Squat: 250x5
Deadlift: 260x5
Barbell rows: 200x5
Military presses:135x5
Close grip bench: 165x5

[radderz]

Today i did chest, shoulders and tris:

Incline bench 116lbsx12 reps for 2 sets then 127lbsx8 reps for 1 set
Dumbbell bench 35lb dbs x12 reps for 1 set then 40lb dbs x12 reps for 2 sets
Close grip bench 116lbsx6 reps for 3 sets
Military press 90lbsx8 reps for 3 sets
Tricep pushdowns 45lbsx15 reps for 3 sets

THEN

Since i had so much fun with the cables yesterday i decided to try the same for triceps:

Overhead cable tricep extensions 45lbsx12 reps for 4 sets
One arm cable tricep pushdowns 35lbsx15 reps for 4 sets

I did the above twice. Then i went home.

[radderz]

Legs today:

Box squats 200lbsx8 reps for 2 sets then 220lbsx8reps for 2 sets
Masochist leg presses (Tom platz style lol) 200lbsx12 reps then 200lbsx20 reps then 190lbsx30reps
Standing leg curls 70lbsx 12 reps for 3 sets
Calf raises 135lbsx 15 reps then 145lbsx 15 reps for 2 sets

Then some abs (leg raises) and i went home. Today was a great workout, i was exhausted at the end.

[radderz]

Well now im at home in italy for easter vacation so i eat watever i can but wen im back in england at school i usually eat 3103 calories 166g protein 425g of carbs and 89g of fat. I have to makedo with the cafeteria there and i buy my own food too.

[radderz]

Oh yea and if ur lookin at my routine thinkin "WTF, why is this guy doing so much stuff and cable shit" dont worry i am doing that now cos i have fun tryin new shit out in my italian gym, but back at school in england i go to my boarding houses gym which doesnt have all that fancy shit so i do the REAL stuff.
BTW i am undecided wether to do IA's spbr or EXMGQ's routine posted here:

http://www.ironaddicts.com/forums/showthread.php?t=19594&highlight=exmgq

Which one would you recommend?

[radderz]

Back and biceps again today:

Pullup warmup
DB rows 66x12 reps for 3 sets
Yates rows 143lbsx8 reps for 3 sets
Seated cable rows 110lbsx 10 reps for 3 sets
Barbell curls 77lbs x 10 for 3 sets
Preacher curls 61lbsx10 for 3 sets
Barbell shrugs 150lbsx 15 for 3 sets

Then i did the usual cable shit and went home.

[radderz]

I am gonna put up a pic i took of my leg right now:

[radderz]

Tomorrow i would technically have chest, shoulders tris but i want to try out EXMGQ's routine from next week onwards so i will do the chest shoulders tris portion of it to see if i like it so i can choose between that and the spbr. Heres the portion of that routine i will do tomorrow:

Wide grip flat bench 2 x 6 (index fingers on the rings)
Decline medium grip bench 2 x 6 (pinkies on the rings)
Weighted dips 2 x 10
Upright rows or side laterals 1 x 10

[Slater]

pick a routine and do it, going back and forth is a waste of time, they are both excellent routines.

[radderz]

Yea man i did exmgqs today and i loved it! So i will be doing that from next week on.

Heres what i did today then:

Flat bench 138lbsx5 reps for 2 sets
Incline Bench(couldnt do decline because my gym in italy only has incline and flat but next week i will be back at school so i will do decline like the routine says)
127lbsx5 reps for 2 sets
Dips (bodyweight) x 10 reps for 2 sets
Upright rows (using cambered ez bar) 70lbsx 10 reps for 2 sets

I really liked this workout but i am still deciding if to do exmgq's or the spbr. Well i better decide quickly cos whichever one i decide to do i will start on monday.

[LudiWithKnives]

did you miss reps on your flat/incline? you did 2x5 but its 2x6

[radderz]

Yea i went to the gym without writing the workout down so i forgot that it was 2x5 and not 2x6 lol.

[radderz]

So today i am still in italy due to the volcano blocking flights, and will be here at least until friday (missin a week of school yea!!). Nyways, since i gained lots of strength real quickly on rippetoes in the past but stopped it after 2 weeks thats what i decided to do. I will bastardize it a bit in the future but for the next few weeks i will keep it simple.

Today was workout A

Squat (atg) 125x3x5 WTF? I really need to fix my form on these lol my knees were going too forward and i continued lookin down at them, makin me lose focus.
Bench 143x3x5
Deadlift 198x1x5 With belt.

Then i did some core work.

I will post up some vids wen they finish uploading on youtube so u guys can help me with form, which seems the biggest problem with my squats and deads.

[radderz]

Two squat vids:

http://www.youtube.com/watch?v=JNIm3m8VM9w

http://www.youtube.com/watch?v=ghRObs86qgc

Deadlift one comin up

[radderz]

deadlift vid:

http://www.youtube.com/watch?v=82yJkJC9uYA

[radderz]

BTW squats werent fully atg now that i checked due to me continuously checkin if my knees were going forward or not.

[DOA]

http://www.dieselcrew.com/how-to-squat/

http://www.dieselcrew.com/articles-pdf/deadlift101.pdf

Hope they help :)

[radderz]

thanks dawg, i really need to learn how to sit back on the squat cos i can lift way more weight than that.

[radderz]

Yo havent been on here for a week. Anyways, due to other commitments i wasnt able to continue with rippetoes last week and i had to do other stuff instead. I decided that i wanted to instead do something from IA.com so i decided to do EXMGQS routine for the time being until my schedule for vacations and shit gets back to normal (after next weekend). I will then sit down and think about a program that i want to do and just do that one. But as i said for the time being i will be doing EXMGQs. Today is the first day of that routine and i will go later on to the gym and i will log the workout plus some squat vids maybe now tht i have fixed my form.

Yesterday i did sum volume stuff for chest and arms:

Flat bench 145lbsx3 for 3 sets + 2 sets of lighter weight not locking out strip sets
Incline bench 122lbsx3 for 3 sets + 2 sets of lighter weight not locking out strip sets
Close grip bench 122lbsx3 for 3 sets
EZ cable curls 88lbsx15 rest paused for 3 sets
Hammer curls 33lbsx10 for 3 sets

I will go do EXMGQS first workout later on today and will log it.

[radderz]

ok so heres what i did today:

Squats 135lbsx5 for 2 sets
Box squats 200lbsx5 for 2 sets (yea i did an extra rep cos i could do it)
Calf raises the whole stack (264lbs) x 10 for 2 sets

[radderz]

yo thought today i was occupied but i wasnt so i went to the gym because i REALLY wanted to do back and bis so heres what i did:

Barbell rows 135lbsx10 for 5 sets
Lat pulldowns 143lbsx6 for 3 sets
EZ cable curls 89lbsx10 for 3 sets
Hammer curls 33lbsx10 for 3 sets

Then i did some light shrugs

Front barbell shrugs 154lbsx10 for 1 set
Behind the back shrugs 154x10 for 1 sets

[radderz]

Today i did chest shoulders tris and traps

Flat bench 143lbsx4 for 4 sets
Incline 122lbsx5 for 3 sets
Decline 110x15 122x10 135x8
Close grip 122x4 for 3 sets
Tricep pushdowns 45lbsx 15 for 3 sets

Upright rows 90lbsx12 supersetted with shrugs 154x15 for 3 sets

[radderz]

Back and bis today:

Lat pulldowns 143x10 for 3 sets
Chest supported rows 135x10 for 1 set then 135x8 for 2 sets
Close grip lat pulldowns 135x10 for 3 sets
Olympic bar curls 66lbsx8 for 3 sets
Reverse cable curls 45lbsx12 for 3 sets

Real good workout today, was pumped as fuck and it was great

[radderz]

Chest and tris today:

Flat bench 135lbsx8 for 1 set then 135lbsx10 for 1 set then 135lbsx10 for 1 set
Incline 110lbsx8 for 3 sets
Decline 135x4 for 1 set then 121lbsx6 for 1 set
Close grip 110lbsx5 for 2 sets
Reverse tri bar pushdowns 45lbsx8 for 2 sets

[radderz]

Back, bis an traps today:

Lat pulldowns 143lbsx8 for 3 sets
Kroc rows 100lbs db x 20 reps for 1 set
T bar rows in the corner 110lbsx12 for 2 sets then 115lbsx12 for 1 set
EZ bar cable curls 89lbsx10 for 3 sets
Normal grip barbell shrugs 154lbsx8 then alternate grip bb shrugs superset for 3 sets

[radderz]

Legs today:

Squats ATG 110lbsx6 120lbsx5 120lbsx6 120lbsx8 120lbsx8 120lbsx8
Leg press 225lbsx10 242lbsx12 264lbsx12 286lbsx12
Leg curls 55lbsx15 66lbsx15 77lbsx10
Toe presses 330lbsx15 330lbsx25 330lbsx30

Real good workout today! I have a feeling i will be sore as shit tomorrow.

[radderz]

chest and shoulders:

incline bench 110lbsx10 120lbsx6 120lbsx6 120lbsx6
decline bench 110lbsx12 120lbsx8 120lbsx8 120lbsx8
military press 90lbsx10 90lbsx10 90lbsx8+2 (rest pause)

[radderz]

rippetoes! since i want to get fukin strong!
Workout A today:

Squat 110x5 for 3 sets
Bench 135x5 for 3 sets
Deadlift 154lbsx5 for 1 set

The weights are lower than my maxes cos i heard that you need to kinda build momentum on 5x5s so that you continue on hitting PRs every workout without plateauing for much longer.

[radderz]

Rippetoes 5x5! workout b today!:

Squats atg 110lbs (same as monday cos i decided to do 5x5 so i need to start building momentum) 5 sets 5 reps

Presses 90lbs 5 sets 5 reps

Barbell rows 110lbs 5 sets 5 reps

Accessory work: cable curls 99lbs 3 sets 8 reps calf raises 225lbs 3 sets 20 reps

[radderz]

I realized i was being ocd so fuck the accessory work and the extra 2 sets (hence the 5x5 on wednesday) i will be doing normal rippetoes from now on.

[radderz]

Workout A today:

Squat atg 121lbsx5 121x5 121x5
Bench 143x4 (fail) 134lbsx5 134lbsx5 134lbsx5 (i added 1kg on it from before but i hadnt calculated the right conversion to lbs so before it was actually 132lbs instead of 135)
Deadlift 165lbsx5

[radderz]

Workout A today:

Squats atg 123lbsx5 123lbsx5 123lbsx5 123lbsx5 123lbsx5
Bench 137lbsx5 137lbsx5 137lbsx5 137lbsx5 137lbsx5
Deadlift 176lbsx5

Accessory work: calf presses 330lbsx20 330lbsx20 330lbsx20
tricep pushdowns 45lbsx12 45lbsx12 45lbsx12

[radderz]

Squats atg 132x5 132x5 132x5
Bench 143lbsx5 143lbsx5 143lbsx5
Lat pulldowns 132x10 143x8 143x8
Ez bar cable curls 99lbsx8 99lbsx8 99lbsx8

[radderz]

Bench 143x5 143x5 143x5
Incline 110lbsx8 110lbsx8 110lbsx8
Lat pulldowns 154lbsx8
Barbell rows 121lbsx8 121lbsx8 121lbsx10

[radderz]

Flat bench (not locking out) 132lbsx10 132lbsx10 132lbsx9
Incline (not locking out) 110lbsx10 110lbsx10 110lbsx10
Crazy curls (a mix of various curls light and heavy for pump and weight)
Calf raises 264lbsx15 264lbsx15 264lbsx15

[radderz]

Squats 132lbsx8 132lbsx6 143lbsx5
Unilateral leg presses 110lbsx12 132lbsx12 154lbsx12
Romanian deadlifts (need to learn how to do these properly) 110lbsx10 132lbsx6 132lbsx10
Barbell holds 176lbs for 30 secs 187lbs for 20 secs 198lbs for 10 secs

[radderz]

Bench 154lbsx4 154lbsx4 154lbsx5
Decline bench 132lbsx8 132lbsx8 132lbsx8
Military press 110lbsx5 110lbsx5 110lbsx5

[radderz]

Squats 143lbsx5 143lbsx5 143lbsx5
Close grip bench 121lbsx8 121lbsx8 121lbsx8
Barbell rows 132x5 132x5 132x5
Lat pulldowns 165lbsx5 165lbsx5 165lbsx5
Barbell curls 66lbsx10 66lbsx10 66lbsx10

[Texas Savage]

Dude, chill the fuck out.

Pick a routine and follow it to a T. No need to change it, no need to go to the gym 6x a week. Pick a routine and follow it exactly. No added days, or added sets.

[robbhensel]

Give DC a try.

[Armedcor]

Give DC a try.

lol

[Slater]

Give DC a try.

lmfao

[robbhensel]

lol

lmfao

I assume you know why I made that statement? I know Armedcore does.

[Slater]

I assume you know why I made that statement? I know Armedcore does.

Yup, i was just finishing reading the thread at IM. :smash:

[robbhensel]

Yup, i was just finishing reading the thread at IM. :smash:

It's not him though ;)

[Slater]

It's not him though ;)

Of course not, same age, same mentality, same ip, same name, the ocd questions, but its not him.

[Armedcor]

I do indeed. Wish he'd just stick to SPBR with a decent diet, kid would be at a decent strength level by college if he worked hard.

[radderz]

Are you looking for someone? Wtf is going on in my log?

[robbhensel]

:scratchhe:cool:Are you looking for someone? Wtf is going on in my log?

[Texas Savage]

I ignored what you said in that DC talk on IM. if that wasnt you, i apologize.

But, i read through your entire thread, you routine hopped like crazy, SPBR, exmgq, rippetoes, all in a 6 page log. You kept adding in extra stuff, cable stuff for funsies.

Just follow the routine and you will get stronger.