Drunk's Training Journal

[Drunken_Weasel]

Ok, I said I was going to become serious, and here it is. Day one of solid training. I am 100% determined to do this. That is what I lacked before, true determination.

So, here it is. I logged it as I went in a spiral notebook. May not be the best start, but I am trying.

============

Wed. November 6th - 6pm
----------
Squats - Box
warm up - 115x7
-- 165x5
-- 170x5 - almost didn't make 5, so went back down.
-- 165x5

comments:
- I need to work on form. I kept moving around trying to get it right. Any pointers? It was much harder than it should have been I beleive.
- setup - 2 tires with a blanket on top

-----------
Calf Raises - Seated
warm up - 25x20
-- 45x30
-- 70x30
-- 90x30 - starting to feel it
-- 115x30 - burn!
-- 140x30 - ow! burn!

comments:
- I like these
- setup - tires from "box" squats. 4x4 for the raises. weight rested on knees/legs, slightly hanging off

----------
Deadlifts - Strait Legged
warm up - 115x10
-- 165x5
-- 195x5 - decided it was a good weight to stay at
-- 195x5
-- 195x5
-- 195x5

comments:
- Legs shoulder width apart, parralell with shoulders. Hands strait down from shoulders. No leg bend, good lock, lock held for 1 second.
- Proper form kept, felt in my lower back.

----------

Additional comments: I kept water nearby, and took a drink between every few sets.

----------

Rest between sets -
Squats - 2 minutes or so.
Calf Raises - Under 1 minute.
Squats - 2-3 minutes.

----------

END SESSION: 6:45

==========

I feel great, legs are weak, I am lightheaded, and my stomach feels ... diffrent. I cant wait for more!


Thomas

 

[jeremys]

how do you do the seated calf raises? do you rest the bar on your knees when you're sitting and do raises like that?

 

[Drunken_Weasel]

how do you do the seated calf raises? do you rest the bar on your knees when you're sitting and do raises like that?

No bar, I just rest the Disks on my legs.

 

[theoak01]

what are your goals man?

im just getting back serious with teh lack of shit i have,i finally mooched weights off my buddy's dad who cant lift anymore in exchange for me tuning up his car and saving him money

if you would like we could correspond through pm's or in a thread about our progression

like competing against each other but for inspiration

 

[Drunken_Weasel]

what are your goals man?

im just getting back serious with teh lack of shit i have,i finally mooched weights off my buddy's dad who cant lift anymore in exchange for me tuning up his car and saving him money

if you would like we could correspond through pm's or in a thread about our progression

kind like internet training partners

I actually have no Specific goals. Just to progress in physical looks, and Strength. (including lowering body fat largely)

and for the record, since this is my journal. My current stats:

Age - 18 (may 27)
Weight - 215
Height - 6'2
Waist - 39 inches (not pants size)
body fat - no idea, just fat

Biceps -
unflexed - 14.5
flexed - 15.5
Forearms - 11.5

Legs -
upper- 25
calves - 16

Neck - 14.5

Chest - 40

------
Thomas

 

[theoak01]

good luck with your the plan,im basically trying to get much bigger,im going to take measurements right now and ill get back to ya,but im using Needsize's 5x5 and holy fuck i havent been this sore from shoulder/back in a long long time

 

[theoak01]

my stats are
18 jul14
185ish
chest 41.5
waist 33
upper arms 14.5
forearms 12.5
quads 24 3/4
calfs 16.5
about 13%bf

Goals by just to bulk up in general,get about 15.5 arms,26 quads,waist to 30 chest to 44 forearms to about 14 and calfs about 17.5 weighing 195-200

 

[Drunken_Weasel]

Nice stats, far better than mine. I will be posting up some pictures soon.. Need to borrow my friends digital camera.

 

[theoak01]

i guess they are ok but i hold muscle weird and i dont think i look as but,but friends say different,i have also done two cycles and before that i was about 145-150

im sure you will reach your goals,you seem dedicated

im putting my journal up on the online journal section,instead of training

 

[Drunken_Weasel]

im putting my journal up on the online journal section,instead of training

Damn, I won't be able to see it. I don't currently have money to go platinum. Maybe in a month or two.

 

[theoak01]

ill move it over here then so you guys can see it

 

[Drunken_Weasel]

a new day!

Thursday Nov 7th - 6pm

----------
Bench - Flat

warmup - 125x10
-- 145x5
-- 155x3
--145x4

notes:
- no idea whats up with this, seems very low.. maybe my form is improper...

----------
Fly's
warmup - 15x10
-- 25x8
-- 25x10
-- 25x7

notes:
- Don't wanna go to heavy on these.. heard some horror stories, and I could feel the stress on my Pec's. I really wish I had someone I could get some form advice from locally.

----------
Bench - Dumbbell
warmup - 25x10
-- 55x5x2 - 1 set each arm
-- 55x4x2
-- 55x4x2

notes:
- a bit hard, had to start in the air to get it properly.

----------
Overhead press - Standing
warmup - 35x10
-- 75x10
-- 85x6
-- 85x5
-- 85x5
-- 85x5

notes:
- I love this exercise. Feels so good.

----------
Ab work:
crunches
warmup - unweightedx20
-- 25x20
-- 50x10

notes:
- I'm already becoming quite exhausted...

Leg Lifts
warmup - unweightedx5
-- 5x5
-- 10x5

notes:
- Legs are far too sore for this.. had to stop early.
- rigged up a awesome system for this. I found a dog chain/leash. Made of chain. I wrapped it around one foot, put the chain thru the center of a disk, then wrapped around my other foot, and clasped it. Locks good, works good.
- ab's are either weak, or I just need to put them on another day (probably it, I'm working on a split right now)

---------
END SESSION - 7:05

==========

Thomas

 

[theoak01]

looks good,can you post your split?

if i recall your other post your legs were sore right,im not trying to critisize but why did you train them again

and if you post your split we could see how much rest your getting etc

 

[Drunken_Weasel]

looks good,can you post your split?

if i recall your other post your legs were sore right,im not trying to critisize but why did you train them again

and if you post your split we could see how much rest your getting etc

I don't have a split yet.. I'm just trying to trian the piss out of everything in a few days, and then rest big while I come up with a Split.. tomorrow I plan to do heavy arms, and then rest and find a good split.

I wasn't trying to train my legs with the leglifts, my goal was to hit my abs, but I obviously need to do that on Leg day.

 

[theoak01]

oh ok,i wasnt sure of what you were using.

have you considered the 5x5 routine?

 

[Drunken_Weasel]

oh ok,i wasnt sure of what you were using.

have you considered the 5x5 routine?

This is the split I was considering some time ago.. But the problem with it is, I would prefer to do more days. Like 5 days a week.

I have come up with some goals, not specific, but well, should be sufficient.
I would like to build size and strength in equity around my whole body. I would like to go for a Bodybuilder look. No plans to go competitive in any way, not as of yet anyways. A few years time may change that.

Here is what i had:

=====================
Monday

Deadlifts 1 max set of 20.
Overhead Press - 5 sets of 5
Squats - 5 sets of 3
Seated Calf Raise - 2 sets of 20

Wednesday

Barbell Rows - 5 sets of 5
Bench Press - 5 sets of 5
Deadlifts (STRAIT LEGGED) - 1 set of 20
Standing Calf Raise - 2 sets of 20

Friday

Shrugs - 5 sets of 5
Barbell Curls - 5 sets of 5
Dips - 5 sets of 5
Squats - 5 sets of 5 with weight from Monday
==========================

Thomas

 

[theoak01]

hmm that looks like the old school routine kind like what corn posted,but i think for a beginner that may be much,

maybe this would work better

monday
chest/tri's
flat bench
incline db's
dips
close grip bench
skullcrushers

wed
back/traps/bi's
deads
yates rows
barbell rows
shrugs
standing bb curls
hammer curls

fri
legs/shoulders
squats
lunges
stiff leg deads
calf raises
military presses
side laterals


just a thought but it isnt so much and on off days you can do cardio,if that was what u planned on doing

 

[Drunken_Weasel]

hmm that looks like the old school routine kind like what corn posted,but i think for a beginner that may be much,

maybe this would work better

monday
chest/tri's
flat bench
incline db's
dips
close grip bench
skullcrushers

wed
back/traps/bi's
deads
yates rows
barbell rows
shrugs
standing bb curls
hammer curls

fri
legs/shoulders
squats
lunges
stiff leg deads
calf raises
military presses
side laterals


just a thought but it isnt so much and on off days you can do cardio,if that was what u planned on doing

Looks like a good plan. Thank you, I will be considering it. I need a few excersises described though.
Side laterals?, Hammer curls?, Yates rows?.
Thanks!

 

[theoak01]

side laterals you take a dumbell hold it by your side and then raise it out sideways so your body looks like a 7,then lower it

hammer curls you sit down take a dumbell and hold it this way

------
l
l
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and curl it up like swinging a hammer

yates rows are barbell rows but with a under hand grip keeping the elbows very tight

ill see if i can dig up a video description site

 

[theoak01]

that didnt come out the way i intended but you stand the db on end,you get the idea
http://www.quadfather.com/shouldersp2.htm
for shoulders

thats all i could find maybe someone else could help if my descriptions werent that good

 

[Drunken_Weasel]

Thank you, makes perfect sense.


Thomas

 

[b fold the truth]

You are getting really good advice here..

B True

 

[Drunken_Weasel]

You are getting really good advice here..

B True

Thanks B

 

[Drunken_Weasel]

Training day.. my pecs and tri's decided to heal up just in time! YAY! results later today..

 

[Drunken_Weasel]

Monday Nov. 11th - 4:45pm

I started on my monday split.. but.. My pec's and tri's were still too sore..
Dips - unweighted
3
3
2
notes: omg! too sore to even do unweighted dips

Flat Bench
warmup - 125x8
--155x3
--155x1
This is when i decided to switch days.. horrible..

===========
SWITCHING TO WEDNESDAY SPLIT - 5pm
===========

Deads
warmup - 125x5
--175x5
--195x5
--215x5
--235x5 -- lightheaded
--235x5

Barbell Rows
warmup - 85x10
--105x5
--115x5
--125x5

Yates Rows
warmup - 85x10
--105x5
--115x5
--125x5

Shrugs
warmup-125x10
--125x5
--125x5
--125x5

Hammer Curls
warmup-25x10x2
--35x8x2
--40x3x2
--35x5x2

Standing BB Curls
warmup-40x10
--75x5
--75x4
--75x3
--65x8
--65x4

=========
END SESSION - 6pm

 

[Drunken_Weasel]

btw.. another note.
I am VERY satisfied with my deads. I felt them good, and got a good 5 rep weight out of them.

 

[Drunken_Weasel]

Tuesday, November 12th. 8:45pm

1/4 mile run, 1/4 walk.. 2 miles total.

end cardio: 9:30pm

 

[Drunken_Weasel]

more cardio!

had too much energy, so went out and took a jog around my neiborhood.

About 2 miles again, wasnt on a trail with markers to judge for sure though..
took a jog for first 1/4 mile or so, walk, then sprinted about a 1/4 mile, walk, another 1/4 jog, walk, one final 1/4 jog, and then walk home.

started at 12:20, ended at 12:50

 

[Drunken_Weasel]

Wednesday November 13th - 2pm

-----------

Flat Bench - working on pl form
warmup - bar(25)x20
55x20
85x20
105x12
125x6
125x6

--------
Incline DB bench
warmup-25x15
35x12
35x13
35x9

---------
Close Grip Bench
warmup-45x20
75x12
85x9
85x6

-------
Skull Crushers
warmup-45x20
75x12
85x9
85x6

--------

ADDITIONAL WORKOUT (other than whats on my split)

Wrist Curls - underhand BB
warmup-25x20
45x20
55x15
55x15

Wrist Curls - overhand BB
warmup-25x20
35x8
30x9
30x7
--------------
END SESSION: 3:07pm

 

[Drunken_Weasel]

Friday November 15th, 7:15pm

---
Squats - Box
warmup-75x10
125x14
145x10
145x8
145x8
145x8

----
Lunges
warmup-75x5x2
75x5x2
75x5x2

-----
Strait Legged Deadlifts
warmup-75x15
130x10
130x12
130x10

-----
Calf Raises - Standing
warmup-unweightedx35
75x20-barbell
75x15

-----
Overhead Presses - Standing
warmup-45x15
75x10
75x8
75x6

------
Side Laterals
warmup-15x10x2
15x6x2
15x5x2

=========
END SESSION - 8:20PM

 

[Drunken_Weasel]

CARDIO - Friday NIGHT - 1:45am-2:05am

1/4 mile run, walk.. total of a Mile and a half.

 

[Drunken_Weasel]

Cardio... Saturday November 16th
Start-11:30pm
End-12:10am

1/4 mile run, 1/4 walk, total of 2 miles

 

[Drunken_Weasel]

45 mins of cardio..
1/4 mile run/walk
1 of the 1/4 miles was a sprint.
total of 2.5 miles

 

[jbruno]

Great Posts

Great Posts! Very motivating... keep it up!

 

[Drunken_Weasel]

Re: Great Posts

Great Posts! Very motivating... keep it up!

Thanks bro..

On a side note, I have been giving myself a Weeks rest.. my training last week left me sore untill tuesday, So I decided there would be nothing wrong with a weeks break from lifting (not from cardio!!)