Journey to a 250lb Monster........

[tay1506]

Starting Monday im going to start my own training log first for myself and second for anyone who wants to follow along. I have a problem with working out on a regular basis so i figured tracking my workouts would help alot.

Stats:
5' 8", almost 19 years old, and 192 lbs. as of this minute
bench 260
squat 300+
deadlift 340+
I'm not really positive on the lifts so thats just to give everyone an idea.

Right now im just concerned with putting on mass, but I definatly want to get much stronger. Im going to do a split Mon. & Thu. Upper body and Tue. and Fri. Lower. Since I have a crappy setup at my house im not going to have a very good selection of exercises. I'm going to focus on core lifts and it will work something like this.

Monday and Thursday
Upper:
Floor presses 3x8
rows 3x8
Dips 3x8
Shoulder Press 3x4
Wrist curls 3x12 <<<<< weakness im going to start focusing on

For Upper body this is what ill be subbing in from week to week or day to day. I will have a whole month planned out by Monday.

Dips
Floor Press
Shoulder shrug
Rows
Pull ups
Close Grip bench
Tricep Extension
Front Raise
Behind Neck Press
Shoulder Press
Oly lifts

Tue. and Fri.
Lower:
I'm only going to focus on 3 because thats all i can really think of and anymore would probly be too much.
On leg day im going to ramp the weight from day to day starting at lets say 3 sets of 8 and going down to 3 sets of 7 at 10lbs. more all the way down to 4 reps. I have done this before and it worked well.
Squats
Deads
Front squats <<<< have not got this down yet so it needs some work.

If anyone has any better ideas or exercises please post them and all criticism is good criticism. Thanks alot to everyone who helps me on the journey!

 

[BiggT]

I'm in......you've got a lot of potential, those are all solid lifts and you're young, I think you can make fast progress still, if it were me in your shoes, I'd be careful not to go crazy subbing stuff in and out and I'd train the same lifts for at least 4 weeks at a time (more if u can progress, hell, if I could add 5lbs to my bench press every week, I'd train it 52 weeks straight, lol), and I'd knock the reps into the 4-6 range too. You said yourself that you have had consistency issues in the past.....if you rotate lifts in and out and do things like floor presses, you need to know exactly what they're for and why you're doing them and for how long you're doing them (in other words, they are a way around a road block once you can't just train the lift and add at least 10% imo per year by tweaking rep ranges etc).....from the sounds of it, you can pile on weight in a much simpler way right now.

So, I'll ask, why floor presses? do you know exactly why you'd be doing them? is there a specific purpose? You're young, and most guys in your height range are pretty natural pressers, again, if I were you, I'd center around upping the basic, old full range lifts, either flat or incline bench and an overhead lift of choice.

 

[cuthroat]

Sounds like you have an awesome foundation man, Looking forward to reading your log. Why don't you pay for a membership at a gym? Its worth it in the end, don't limit yourself to a home set up.

 

[fortunatesun]

I was going to ask about the floor presses too. They're a great exercise but they don't have a full range of motion. I'm guessing that an adequate bench is one of those equipment shortages you mentioned. If that's the case I'd make sure to add some pushups. They're an old standby but still very effective.
You'll be able to get total fiber recruitment as well as develop the necessary reflex action needed to keep pace with your gains from the floor press. If you find them a little easy, a quick search will find you all sorts of variations to increase the difficulty.

 

[fortunatesun]

Almost forgot- for grip training check out http://www.elitefitness.com/forum/showpost.php?p=6236125&postcount=64
Those videos by the Diesel Crew totally rock.

 

[tay1506]

I have a membership to the ymca just hate going thats all. I can't seem to get very motivated there because there is either alot of people getting in the way or the music just gets me down. Plus I just bought a powertec power rack.(The one blut wump has). The reason I am floor pressing is because I don't have a bench yet. I was going to buy one last month, but when your living on your own and making $6.45 an hour it is kind of hard. Eventually I will get one..... probly next month. I guess i could go to the gym, but i figured that for now it would be fine. I know its not the full range of motion, however im doing rows and other exercises to cope with that. The reason i don't get another membership is because of the money issue again, and when i moved out of my house I had a family plan at the Y and im still on it.

Oh yeah i Know I nevert posted a diet plan, and I won't really be able to do that tell next Friday(the day i get payed). However right now im just eating any food I can get my hands on. Thank god I eat for free at work and its actually good for you and 1400 calories almost everyday will come from this (chipotle.com) <<work website for anyone who cares.

Well tomorrow is the first workout and im pumped up right now. Probly won't be able to sleep tonight thats how serious im taking this.

Thanks to all who are reading and posting!!!

 

[tay1506]

Last night I got a horrible workout in because I was supposed to be off from work and got called in. After work I had to pick my brother up from my dads which was a 4 hour drive there and back. I diden't get to start working out tell 3:30AM and i woke my roomate up and he asked me to quit so i did.

So here is all i did
floor press 225 x 8, 225 x 7, 225 x 7
dips body weight x 15, body weight x 16, body weight x 16
military press 75 x 12

I only had about 2000 calories to eat and it was at 6 that afternoon. I had no money to buy food and I don't as of right now. Just have to wait tell friday however i did manage to get my hands on some carb-fit from the vitamin shop for $1 and it is mostly protein.

 

[perp69]

If possible I would hit the ymca. The music at my gym sucks too so got one of those mp3 players so I can listen to my own plus people tend to leave you alone more.

You can do all the lifting in the world but if you don't up your cals you can kiss that 250lb good bye. So you need to figure out a way get in more food. Possible do some bulk shopping or accidently have some food fall in your bag at work.

Perp

 

[tay1506]

I plan on going shopping friday for some food when i get paid, I probly got in about 4000 calories today and 70% of it was protein. Very little carbs which is probly why ive been tired today.

I worked out upper body again today a little because yesterday was not so good. I plan on doing lower tomorrow morning and finishing up the week like normal.

Floor press 225x9, 285x0 =missed it barely and i thought it was 275, 255x3 - was spent from maxing
Rows 225x4, 225x3
pullups body weight x 12
military press 100 - until failure

 

[carlsuen]

DUDE! i have to say u earned my respects man! 19 and at that weight and height squatting and DL-ing so much! lol.. i need to go stuff myself in some hole man...

what's more you're independant and getting your own stuff.. wow.. maybe it's a norm for u americans but the culture in my country is not like that.. so for me to read that post of u not having money to buy food really shook my heart..

sorry for the sentimental stuff there..

anyway! go KILL THAT SHIT!! i'm sure 250 is only 6 months away.. (hopefully in a ripped condition.. hehe)

R.E.S.P.E.C.T.