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Market.Fresh
06-06-2010, 04:26 PM
06/06/10
Weight: 160.2 lbs
Height: 6'5


First Workout:
Bench Press - 1x3 @135
Incline DB Bench (15 degrees) - 1x8,1x4 @ 40
Lat Raises - 4x10 @ 10
DB Rows - 3x10 @ 60

Market.Fresh
06-11-2010, 07:41 PM
6/8/10

Squat - 1x20 @ 155
Ab Crunches - 3x10 @ 45

Market.Fresh
06-11-2010, 07:45 PM
6/11/10

Military Press - 3x8 @ 65,65,85
Dips - 3x8 @ body weight (160)
Chin Ups - 1x10 (rest, pause, set after 5)
Supinated Lat Pull Down - 1x10 @ 100

Market.Fresh
06-18-2010, 03:11 PM
6/14/10

Dead Lift - 1x10 @ 235
Ab Crunches - 3x8 @ 50

Market.Fresh
06-18-2010, 03:14 PM
6/18/10
Weight: 164.3

Bench Press - 1x3 @ 145, 2x10 @ 95
Incline DB Bench Press - 3x 8 @ 45
Lateral Raises - 3x10 @ 15
DB Rows - 3x10 @ 65

Texas Savage
06-18-2010, 03:26 PM
6'5'' at 160. Wow.

Glad your working out, its probably unhealthy to be that skinny.

You following a given routine?

What are your starting maxes/stats?

Market.Fresh
06-19-2010, 03:30 PM
Routine wise I'm just following a plan a friend gave me. He reads a lot on this forum and a few others so he's been showing me the ropes.

Here's the workout routine I'm going for:

Upper Body 1:

Bench Press 1x3, 2x10
Incline DB Bench 3x8
Lateral Raise 3x12
DB Row 3x10

Lower Body 1:

Squat 1x20
Abs 3x8

Upper Body 2:

Military Press 3x8
Weighted Dips 3x8
Chin Ups 3x8

Lower Body 2:

Deadlift 1x6, 1x10
Abs 3x10

I'd say things are going decently so far. My main problem right now is my grip giving out when I bench and when I do chin ups. Any advice in this area (any area actually) would be appreciated.


I didn't really have a max out week or anything since I've started and stopped lifting a few times and remember where I was at on the major lifts at least.

LudiWithKnives
06-20-2010, 02:32 AM
wow how come your upper body days and lower body days are so different?

Vanity08
06-20-2010, 03:04 PM
It is based off Westside

Texas Savage
06-20-2010, 05:40 PM
wow how come your upper body days and lower body days are so different?

Also a set of 20 on squats, or a set of 10 on deads is taxing on me at least. more so then a few sets of 3-5 on bench.

LudiWithKnives
06-20-2010, 05:54 PM
lol yeah but what i ment was that he doesnt even have accessories for his squat/dl day, i made the mistake before by over focusing on the compound and it screwed me up for a bit because i squat really wide so my hips developed but my quads were lacking so i still had troubles squating

Vanity08
06-21-2010, 01:14 PM
He's a beginner, his big 3 are moving up, why does he need to add/change if what he's doing is working?

Market.Fresh
06-25-2010, 04:07 PM
6/21/10

Squat - 1x20 @ 165
Decline Ab Crunches - 3x10

Market.Fresh
06-25-2010, 04:12 PM
6/23/10

Military Press - 3x8 @ 85
Dips - 3x10
Chin Ups - 1x10
Supinated Lat Pulldowns 1x20 @ 100

Market.Fresh
06-30-2010, 03:56 PM
6/25/10

Deadlift - 1x10 @ 245
Ab Crunches - 3x8 @ 50

Market.Fresh
06-30-2010, 04:01 PM
6/28/10

Bad day. Had to work out late at night and just couldn't get in the right mindset.

Bench - 1x3, 2x10 @ 135,105,105 (had no spotter so I went light)
Incline DB Bench - 2x8 @ 45,40
Lateral Raises - 3x12 @ 15
DB Rows - 3x10 @ 70

Market.Fresh
07-03-2010, 05:57 PM
6/30/10

Squats - 1x20 @ 175
Decline Ab Crunches 3x10 @ 10

Market.Fresh
07-05-2010, 09:21 PM
7/3/10

Military Press - 4x6 @ 95
Dips - 3x10 @ BW
Chin Ups - 2x10
Lat Pull-Downs - 2x10 @ 100

Market.Fresh
07-05-2010, 09:22 PM
7/5/10

Deadlift - 2x10 @ 255,225
Hanging Leg Raises - 4x6
Hammer Curls - 3x10 @ 25

Market.Fresh
07-07-2010, 09:09 PM
7/7/10

Bench - 1x3,2x10 @ 145, 100
Incline DB Bench - 2x12 @ 35
Lateral Raises - 3x12 @ 15,15,20
DB Rows - 3x10 @ 75

Market.Fresh
07-11-2010, 07:38 PM
7/11/10

Squats - 1x5,1x15 @ 185,175
Ab Crunches - 3x8 @ 55

Form on my squats seems to be inconsistent. I'll go down the same depth each time but one of my legs will buckle inwards or do something that looks like it would be problematic if I keep going up in weight. I'll switch up the rep ranges next time to work on my form.

Market.Fresh
07-13-2010, 12:29 AM
7/12/10

Military Press - 4x6 @ 95
Dips - 3x12 @ BW
Neutral Grip Chin-Ups - 2x6
Supinated Lat Pulldown - 1x12 @ 120

Market.Fresh
07-17-2010, 03:05 PM
7/14/10

Deadlift - 1x3,2x10 @ 275, 225
Hanging Leg Raises - 3x6 @ bw

Market.Fresh
07-17-2010, 03:08 PM
7/16/10

Bench Press - 1x3, 2x10 @ 140, 115
Incline DB Bench - 2x12(12,10) @ 35
Lateral DB Raises - 3x12 @ 20
DB Rows - 3x10 @ 75,80,80

exmgtoo
07-17-2010, 03:26 PM
consistent training. keep it up

Market.Fresh
07-19-2010, 06:50 PM
7/19/10

Weight: 166.7

Squats - 1x3,2x10 @ 195,135
Decline Ab Crunches - 3x8 @ 10

Decided to go lighter on my squats to get my form lined up. I'm pretty happy with it now.

Market.Fresh
07-22-2010, 06:09 PM
7/21/10

Military Press - 4x6 @ 105
Dips - 1x8 @ 10
Neutral Grip Chin Ups - 4x6 @ BW

Market.Fresh
07-23-2010, 07:44 PM
7/23/10

Deadlift - 1x3,2x10 @ 245, 225
Hanging Leg Raises - 3x6

Did my 1x3 set as semi sumo. My form was bad but it felt more natural for me compared to conventional deadlifts. I think when I stall I'll switch over to semi sumo for a while.

Market.Fresh
07-28-2010, 08:29 PM
7/26/10

Weight: 169.7

Bench Press - 1x3,2x10 @ 145, 120
15 Degree Incline DB Bench - 2x12 @ 40
Lateral Raises - 3x12 @ 20
DB Rows - 3x10 @ 90

Market.Fresh
08-01-2010, 07:34 PM
7/30/10

Squats - 1x3,2x10 @ 205, 145
Hack Squats - 3x8 @ 185
Decline Ab Crunches (weight behind head) - 3x8 @ 10

Market.Fresh
08-04-2010, 08:33 PM
8/2/10

Military Press - 4x6 @ 100
Weighted Dips - 3x8 @ 15
Neutral Grip Chin Ups - 4x6

Market.Fresh
08-04-2010, 08:34 PM
8/4/10

Deadlift - 1x3,2x10 @ 285, 245
Hanging Leg Raises - 2x5,2x6

Market.Fresh
08-11-2010, 06:46 PM
8/11/10

Bench Press - 1x3,2x10 @ 150,125
Seated Shoulder Press - 2x6,1x4 @ 35
Triceps extension - 3x10,1x10 @ 70,80
DB Rows - 1x15,1x15 @ 75,85

Market.Fresh
08-16-2010, 04:54 PM
8/13/10

Squats - 1x3,2x10 @ 195, 155
Hack Squats - 3x8 @ 135
Decline Ab Crunches - 3x8 @ 15

Market.Fresh
08-17-2010, 12:19 AM
8/16/10

Military Press - 4x6 @ 110
Weighted Dips - 2x8,1x7 @ 25
Neutral Grip Chin Ups - 2x6,1x3,1x4

Market.Fresh
08-24-2010, 07:50 PM
8/24/10

At college now, switching over to a two day a week routine while I sort all the new things I have to deal with.

Bench - 3x10 @ 125,135,125
Military Press - 3x12 @ 65
Squats - 2x10 @ 135
Dips - 1x8,2x6 @ BW,25

Market.Fresh
08-31-2010, 04:56 PM
8/31/10

Deadlift - 2x10 ~200,~228
-All the weights are in Kgs and I was in a hurry but I think those are close to the lbs conversions

Suppinated Lat Pull Down - 3x10 @ 70, 50, 60
Barbell Curls - 1x10,1x9,1x5 @ Barbell weight
Decline Abs - 2x10 @ 12.5

Market.Fresh
09-28-2010, 07:44 PM
9/28/10

Switching to SB's basic routine now that school's kicking my ass...a rough start to school and lifting indeed. Jumped in on the first lower body day since my friend started previously.

Squats - 5x5 @135,155,160,165,175
* I don't really know what i was thinking when ramping up the weight, i understand how stupid this looks

Dead Lifts - 4x10 @ 135,155,175,195

Decline Abs - 3x8 @ 12.5 lbs

Market.Fresh
10-10-2010, 01:34 AM
9/30/10
Upper Body Day 2

DB Rows - 5x5 @ 55,65,75,85,100
Bench - 4x10 @ 105
Biceps (Barbell) - 3x10

Market.Fresh
10-10-2010, 01:37 AM
10/2/10

Deadlift 5x5 @ ~250 (ramped up by ~10, had to use kg plates for the first time...)
Squats 4x10 @ 135 (7 on the last set)

Vanity08
10-11-2010, 03:13 PM
Keep it up!