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Mighty Dogg
10-06-2010, 10:08 PM
Sup guys, been a lurker for a good amount of time on this website and thought I would start a log.

Bio:
17 years old
Height - 6 foot
Weight - 180-185
Bf - Not sure. Look fine with a shirt on, could lose a pound or two around the waist

History:
Freshman Year - Bench - 65 lbs x 10, didn't squat or deadlift
Sophomore Year - Bench 160 x 1, didn't squat or deadlift
Junior Year before track - Bench 205 x 1, squat 225 x 6 with belt slightly above parallel, Deadlift 295 x 2

Stats after track and 3 month summer break - Bench, not tested could get 190 x 1 with a few workouts on bench, positive of that
Squat - 225 x 2 Olympic ATG no belt
Deadlift - 275 x 2

Goals:
Bench - would like it to be 225, not a big deal

Squat - 300 lbs - This is going to be the toughest thing for my I think. I'm 6 foot and I have long legs for my height with a small torso, which is great for jumping and sprinting, but squatting it makes it that much more difficult. 300lbs is only relative though. I just want to get stronger in my legs so I'm faster and more explosive, a number on the bar doesn't really mean much to me.

Deadlift - 350 lbs

Vertical leap - 35 inches

Vertical leap is a big deal for me as I high jump. I have short arms for a 6 footer (I'm all legs) and have a standing reach clocked at 91 inches (7 feet 6 inches). I'm GRABBING rim so my vertical is at least 29 inches as it would be 29 inches to touch and more likely 30-31 as I grab on good jumps.


Routine:
Not really using a routine. Will work around the three major compound lifts performing them once every 7 or 9 days depending on how I feel with recovery. Will add assistance work, but assistant work will still be pretty large compound lifts, like leg press, dumbell press, rows, etc.

Diet: My diet sucks. You could call what I do a warrior diet I guess. Skip breakfast, small hero and cup of fruit of lunch, and don't eat till about 6pm. Try to stuff my face with any protein I can get and try to keep all else clean. This can be tough as I work at Dunkin' Donuts lol. I'm going to try to get a consistent 180g + protein a day, which would be a huge stepping stone as I've never done it before. I know 1.5g is a minimum, but it's not really to reliable at the moment.

Let's get this shit started!

Mighty Dogg
10-06-2010, 10:13 PM
Today's workout was kinda gay. Got home from work at 9:25pm and gym closes at 10. Got there at 9:30 and didn't want to be that guy who stays till closing so left at 9:50. Tried to pick up the intensity on my leg day to get a workout in.

Haven't messed around with my wide stance squat in a while. Used to squat olympic ATG but thought I'd do a wide stance to put more focus on the glutes since my knees r shit.

Squat -
Bar x 10
135 x 6
185 x 3
225 x 2 Thought I could get more since I switched to wide stance powerlifting style and went to paralell instead of ATG, but the amount of reps could be because I only had 20 minutes to get my workout in so I rushed the sets.

Leg press - this is a machine, so Idk if poundages are correct
310 x 3
330 x 2

Hopefully the article on this link http://www.ironaddicts.com/forums/showthread.php?t=28999 also applies to the leg press. I start my leg press at a complete halt and I have my quads almost to my stomach/chest which is as close as it gets. Hopefully this builds some neural strength quick and legs is a big deal for me as a sprinter/jumper.


Got a 100m meter sprint race with my friend tomorrow. Probably won't do so good after a leg day but fuck it.

Mighty Dogg
10-08-2010, 11:56 PM
Got wrecked in the sprint... LOL

Chest/tri day

Flat Bench 135 x 5
155 x 4
155 x 5
155 x 4

Tricep pulldown 3 sets didn't count reps and the machine was weird so I don't know the weights lol

Incline Dumbell Press
50 x 5
50 x 5
50 x 5

Dumbell Curl
35 x 5
40 x 4
35 x 5

Wasn't a bad day. Wanna go kickass on monday and do back. Can't wait!

twitch
10-09-2010, 09:18 AM
Squat - 300 lbs - This is going to be the toughest thing for my I think. I'm 6 foot and I have long legs for my height with a small torso, which is great for jumping and sprinting, but squatting it makes it that much more difficult.

Same(except I am 6'3''), and I hate it. I'll be following.

Mighty Dogg
10-10-2010, 01:02 AM
Same(except I am 6'3''), and I hate it. I'll be following.

Thanks man

Mighty Dogg
10-14-2010, 02:29 PM
Back day

Deadlift

Warmup -
Bar x 10
135 x 3
185 x 2
225 x 1

Workset
250 x 5
250 x 5
250 x 5

Dumbell Row
80 x 5
80 x 5

Hyperextensions
70 x 5
70 x 5
70 x 6

Weighted Ab Crunches - not sure how much the weight is in relative to other lifters but whatever
55 x 10
55 x 10
55 x 10

Overall workout was great. First set of the deadlift workset was a little choppy. Form wasn't too great and my back was hurting afterwards. Went through the motion for a couple minutes, stuck with the form and overall had a pretty good movement. That was my first real 3x5 deadlift exercise so I was pretty satisfied. Other times were just x2 or what not so this one felt pretty good.

Updated log late, actually heading to the gym now for a leg day.
Be bak in an hour

Mighty Dogg
10-14-2010, 03:51 PM
Legs

Squats Warmup
Bar x 10
135 x 5
185 x 2

Squats Workset no belt
215 x 5
215 x 5 (got 4, had to rack it, waited 20 seconds and got the 5th)
215 x 5 (got 4, had to rack it, waited 20 seconds and got the 5th)

Leg Press
330 x 5
330 x 5
330 x 5

Doesn't seem like too much excitement with 6 sets, but today was brutal. My knees aren't so great so that made it that more difficult. When I got to the last leg press I was so relieved since my head hurt for putting so much into each rep. Glad it was like that though, wouldn't wanna do a pussy workout instead.

I actually starting getting back into lifting September 7th, just didn't start my log then. That means I've been at it for a month so I'm going to start my deload. I deload by just completely staying out of the gym for a week, so I'll be back in there on the 21st to kick some ass.

Mighty Dogg
10-23-2010, 11:05 AM
Bench day

Bench Warmup
Bar x 10
135 x 3
135 x 3

Bench Workset
155 x 6
165 x 6
175 x 5 (got 4 and I’m pretty confident I could have gotten the 5th, but I didn’t have a spotter so I racked it and got it 20 seconds later).

Dumbell Press
60 x 5
65 x 5
65 x 5

Dips
BW x 6
BW x 6
BW x 2

Weighted Ab Crunch Machine
55 x 10
55 x 10
55 x 10

Overall it was a pretty good day. I was glad I could put up 175 on the bench as many times as I did, although I was upset my muscles were so tired I couldn’t get the last dip set of 6. Oh, well.

Mighty Dogg
10-26-2010, 01:34 PM
Back Day

Deadlift Warmup
Bar x 10
135 x 3
185 x 2
225 x 1

Workset
255 x 5
255 x 5
255 x 5

Dumbell Row
85 x 6
85 x 6
85 x 6

Dumbell Curl
45 x 5
40 x 5

Weighted Ab Crunch (Machine)
60 x 10
60 x 10
60 x 10

Was a pretty good workout. Made improvement on my deadlift and dumbell row so that's pretty sweet.

Will hopefully be able to squat tomorrow. My knee has been bothering me for a few months now and I'm going to really ice it tonight in hopes that it'll be in good shop for tomorrow.

Mighty Dogg
11-02-2010, 03:49 PM
Didn't get to do that legs day I wanted to. Had to skip it and head straight to chest because my left knee hurt like a bitch. Had a good chest day though so I'm satisfied.

Bench Warmup
Bar x 10
Bar x 10
135 x 2

Workset:
155 x 5
165 x 5
175 x 5 (didn't have to rack it like last week, so that's improvement)
185 x 3 PR

Incline Dumbell Press
60 x 5
60 x 5

This is when I realized I had work in 15 minutes and had to head home early. Didn't mind it though.

185 for 3 was something I've never done (especially after doing 155, 165, and 175 for 5), including when I was benching 205 x 1 so I'm assuming my max is a little higher now. I want to test pretty my maxes pretty badly but will wait a little longer.

Mighty Dogg
11-02-2010, 09:57 PM
Did back today. Didn't expect coming in to try and max out but I did.

Deadlift Warmup
Bar x 10
135 x 5
185 x 2
225 x 1

This is where I decided to go for my deadlift max.

275 x 1
295 x 1
315 x 1 PR
315 X 1 again half a minute later

Dumbell Row
85 x 6
85 x 6
85 x 6

Hyperextensions
85 x 5
85 x 5

Was pretty happy with today. I'm glad to say I finally deadlifted 3 plates even if it was intimidating. Shit though, that's still fucking weak haha.