Please Scroll Down to See Forums Below After reading around I've came to the decision that I'm going to clean bulk and if I'm tired or sore I won't workout, although I'm feeling much much better then yesterday and still am on track for a tuesday workout, I just think I might need a little more rest then the official rippletoe workout suggest so maby some weeks I will only workout 2 times if I get hit really hard although I'll still try to stay on the 3 days/week schedual although if I need rest I wont hesitate to take it.
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Sculelos Weight Log and Profile (with pics)
- Thread starter Sculelos
- Start date
Workout #10 6-19-07
I must admit I've become a fracken form extremist. I had to lower the weight some but am extremely satisfied on my form now. As well I am taking warmups and stretching far more seriously now, no need for me to get injured before I improve my methods! My form was as good as I can possibly get it and I added a little spice today in the form of push ups, pull ups and dips. Compete log is below.
Weight: 185.8lbs, my weight is still gaining, not really fast but progress is progress and I'm pretty sure it's mostly muscle.
Warmup: Rode my bike to the gym (.25mile), walked 3 laps (.3mile), and did warmups with a wooden stick, between sets I would sometimes do a lap to stretch my legs and arms out.
Squat, BWx15, 45x10, 85x5x2, 90x5x2
Military Press, 45x10, 65x5x2, 70x5x2
Barbell Row, 70x5x4
Pushups, 12
Pullups, 20
Dips, 15
Overall Impression: I feel very good about today, nothing hurts and I did do a bit higher intensity with near perfect form with reasonably heavy weights for me. I think I will go far doing this and definitely am thinking of form, warm ups and stretching as important or even greater importance then doing the weight themselves. Left the gym still with plenty of energy to burn but my workout was over, now I can finally just focus on increasing weight since I've ironed out my routine.
Update: Well damn it, I guess I did to many pullups as my forearms are kinda sore now, not really bad though... hoping I will feel better in the morning.
I must admit I've become a fracken form extremist. I had to lower the weight some but am extremely satisfied on my form now. As well I am taking warmups and stretching far more seriously now, no need for me to get injured before I improve my methods! My form was as good as I can possibly get it and I added a little spice today in the form of push ups, pull ups and dips. Compete log is below.
Weight: 185.8lbs, my weight is still gaining, not really fast but progress is progress and I'm pretty sure it's mostly muscle.
Warmup: Rode my bike to the gym (.25mile), walked 3 laps (.3mile), and did warmups with a wooden stick, between sets I would sometimes do a lap to stretch my legs and arms out.
Squat, BWx15, 45x10, 85x5x2, 90x5x2
Military Press, 45x10, 65x5x2, 70x5x2
Barbell Row, 70x5x4
Pushups, 12
Pullups, 20
Dips, 15
Overall Impression: I feel very good about today, nothing hurts and I did do a bit higher intensity with near perfect form with reasonably heavy weights for me. I think I will go far doing this and definitely am thinking of form, warm ups and stretching as important or even greater importance then doing the weight themselves. Left the gym still with plenty of energy to burn but my workout was over, now I can finally just focus on increasing weight since I've ironed out my routine.
Update: Well damn it, I guess I did to many pullups as my forearms are kinda sore now, not really bad though... hoping I will feel better in the morning.
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Well today I have alot of soreness from the extra stuff I did, so I'm not going to do extra stuff anymore.
For me it will just be warmups, followed by my 3 core exercises. At least for a few months anyways.
Edit: Forgot to mention I finally got the copy I ordered of Starting Strength, read everything on the lifts I had questions on and think I can clear up a few form issues now.
For me it will just be warmups, followed by my 3 core exercises. At least for a few months anyways.
Edit: Forgot to mention I finally got the copy I ordered of Starting Strength, read everything on the lifts I had questions on and think I can clear up a few form issues now.
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Workout #11 6-21-07
YES! Today's workout was great for me, thought I might have trouble from the previous workouts soreness but it didn't plaque me at all, although I havn't been recovering as nicely as I would like to on the squat so I'm doing only 2 sets in the middle of the week now and will try my best to stay on my routine and won't variate. I thought my form was spot on last time but learned of a few form fixes in starting strength since then so hopefully my workouts will go better now.
Weight: 188lbs (yay 6lb's of mass in 3 1/2 weeks!)
Warmup: Bike Ride, Squatting with wooden bar.
Squats: 45x5, 95x5x2
Bench: 95x5, 115x9 (just seeing how many could do at that weight safely w/o a spotter.)
Deadlift: 95x5x3 (was pretty easy today, surprisingly easy in fact)
Warmdown: Biked home.
Other comments: Glad I'm doing this journal has helped me stay motivated and reading it is were I can easily spot past errors, so not to repeat them in the future.
I also think that I should gain at a much more steady rate now that my form is ironed out and I'm not being greedy anymore, will just increase all my weights from 3-5lbs a workout now till I stall out.
I also plan on posting update pics when I hit 200x5 on the squat, could take awhile though.
YES! Today's workout was great for me, thought I might have trouble from the previous workouts soreness but it didn't plaque me at all, although I havn't been recovering as nicely as I would like to on the squat so I'm doing only 2 sets in the middle of the week now and will try my best to stay on my routine and won't variate. I thought my form was spot on last time but learned of a few form fixes in starting strength since then so hopefully my workouts will go better now.
Weight: 188lbs (yay 6lb's of mass in 3 1/2 weeks!)
Warmup: Bike Ride, Squatting with wooden bar.
Squats: 45x5, 95x5x2
Bench: 95x5, 115x9 (just seeing how many could do at that weight safely w/o a spotter.)
Deadlift: 95x5x3 (was pretty easy today, surprisingly easy in fact)
Warmdown: Biked home.
Other comments: Glad I'm doing this journal has helped me stay motivated and reading it is were I can easily spot past errors, so not to repeat them in the future.
I also think that I should gain at a much more steady rate now that my form is ironed out and I'm not being greedy anymore, will just increase all my weights from 3-5lbs a workout now till I stall out.
I also plan on posting update pics when I hit 200x5 on the squat, could take awhile though.
Workout #12 6-23-07
Another workout, another log. Also I'm still a little worn out from work plus the 2 other workouts so I only maintained the weight didn't increase it.
Warmup: Biking, walking and shooting hoops plus bodyweight squats.
Squats: 95x5x3, still building up the supporting muscles but I am getting stronger in them.
Military Press: 70x5, 65x5x2, arms stength still not fully there from tuesdays extra silly stuff, not going to do pullups again till I can use correct form as it makes me to weak.
Pendley Rows: 65x5x3, figured out they are easier to do if I keep my legs closer together although I followed suit with the other lifts and only maintained weight.
Edit: Also I am gaining weight but slowly, I weighed myself today and I was at 185lbs, I usually lose around 2lbs after I take my morning crap so I'll have to keep that in mind when weighing myself.
Also this is the end of the forth week of my weight training, hoping the next four weeks progress better, in 1 month time I...
*Learned how to do Squats, Deadlifts, Barbell Rows and Military Press.
*Learned about steady weight progression
*Learned that adding weight and not doing correct form is a waste of time.
*Learned that doing to much is bad, and about over training
*Learned how to diet better
*Read Starting Strength, greatly improved my form on everything.
*Added 3lbs of lean body mass
*Still increased my weight in lifts despite making some pretty major mistakes
So overall while this month has been pretty rough on me, I have learned more about weight training in it then I have before in my entire life... so hopefully with that knowledge I will be able to keep getting stronger.
Another workout, another log. Also I'm still a little worn out from work plus the 2 other workouts so I only maintained the weight didn't increase it.
Warmup: Biking, walking and shooting hoops plus bodyweight squats.
Squats: 95x5x3, still building up the supporting muscles but I am getting stronger in them.
Military Press: 70x5, 65x5x2, arms stength still not fully there from tuesdays extra silly stuff, not going to do pullups again till I can use correct form as it makes me to weak.
Pendley Rows: 65x5x3, figured out they are easier to do if I keep my legs closer together although I followed suit with the other lifts and only maintained weight.
Edit: Also I am gaining weight but slowly, I weighed myself today and I was at 185lbs, I usually lose around 2lbs after I take my morning crap so I'll have to keep that in mind when weighing myself.
Also this is the end of the forth week of my weight training, hoping the next four weeks progress better, in 1 month time I...
*Learned how to do Squats, Deadlifts, Barbell Rows and Military Press.
*Learned about steady weight progression
*Learned that adding weight and not doing correct form is a waste of time.
*Learned that doing to much is bad, and about over training
*Learned how to diet better
*Read Starting Strength, greatly improved my form on everything.
*Added 3lbs of lean body mass
*Still increased my weight in lifts despite making some pretty major mistakes
So overall while this month has been pretty rough on me, I have learned more about weight training in it then I have before in my entire life... so hopefully with that knowledge I will be able to keep getting stronger.
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Workout #13 6-26-07
Todays workout was good, did everything right except for when I was coming out of the deadlift and scraped my knee, ouch! Well there wasn't any blood and my knee doesn't hurt so I figure lesson learned.
Weight: 189lbs, this really suprised me, I am heavier then last time by 5lbs last time I think my bodys holding more water now since it's summer and it's really hot.
Warmup: Biking, Bodyweight Squats, walking.
Squats: 45x10, 95x5, 100x5x2, nice I managed to do 5lbs heavier then last really was more like 10lbs since my body weight went up 5lbs though.
Bench: 5x95, 5x105x2, I admit benching was kinda easy... but I'm not going to do more weight on it then I'm doing on deads.
Deadlift: 105x5x3, my deads are finally getting better then my squats.
The More I workout the happier I get with it, my supporting muscles are pretty much cought up with the rest of me and I don't feel nearly as beat down as I did for the first few weeks.
Todays workout was good, did everything right except for when I was coming out of the deadlift and scraped my knee, ouch! Well there wasn't any blood and my knee doesn't hurt so I figure lesson learned.
Weight: 189lbs, this really suprised me, I am heavier then last time by 5lbs last time I think my bodys holding more water now since it's summer and it's really hot.
Warmup: Biking, Bodyweight Squats, walking.
Squats: 45x10, 95x5, 100x5x2, nice I managed to do 5lbs heavier then last really was more like 10lbs since my body weight went up 5lbs though.
Bench: 5x95, 5x105x2, I admit benching was kinda easy... but I'm not going to do more weight on it then I'm doing on deads.
Deadlift: 105x5x3, my deads are finally getting better then my squats.
The More I workout the happier I get with it, my supporting muscles are pretty much cought up with the rest of me and I don't feel nearly as beat down as I did for the first few weeks.
Workout #14 6-28-07
It's official I'm now a gym member, so that 347$ for a year I paid should motivate me even further to get to the gym at all the right times.
Anyways my Weight was at 188lbs today so I'm thinking it's pretty much official that I'm gaining weight although If I start notice myself getting fatter I think I might drop the calories I am intaking by a small amount.
The workout went pretty good, warm-up was on biking and walking and a few bodyweight squats until I was nice and limber.
Workout Stats.
Squats: 45x9, 95x4, 105x3x3, 105x2: I got all my reps in with good form, but had to rest in between as they were getting me tired so I will need to work on this current weight for a little while before I increase.
Military Press: 70x5, 70x3, 65x2, 65x5: same as above.
Barbell Rows: 85x5, 75x5x2, wasn't to bad. held good form.
Overall I'm progressing kinda slow, but I've never been a fast gainer so thats somewhat expected, what my stats don't show is how my recovery times and form have improved between workouts and that in itself is pretty awesome.
I'll just keep at it, even if I only gain 5lbs to my squat a week that still will add up to a lot over time until I hit my genetic wall, which is all I'm trying to achieve.
It's official I'm now a gym member, so that 347$ for a year I paid should motivate me even further to get to the gym at all the right times.
Anyways my Weight was at 188lbs today so I'm thinking it's pretty much official that I'm gaining weight although If I start notice myself getting fatter I think I might drop the calories I am intaking by a small amount.
The workout went pretty good, warm-up was on biking and walking and a few bodyweight squats until I was nice and limber.
Workout Stats.
Squats: 45x9, 95x4, 105x3x3, 105x2: I got all my reps in with good form, but had to rest in between as they were getting me tired so I will need to work on this current weight for a little while before I increase.
Military Press: 70x5, 70x3, 65x2, 65x5: same as above.
Barbell Rows: 85x5, 75x5x2, wasn't to bad. held good form.
Overall I'm progressing kinda slow, but I've never been a fast gainer so thats somewhat expected, what my stats don't show is how my recovery times and form have improved between workouts and that in itself is pretty awesome.
I'll just keep at it, even if I only gain 5lbs to my squat a week that still will add up to a lot over time until I hit my genetic wall, which is all I'm trying to achieve.
beerdrinker
New member
Sculelos said:
Overall I'm progressing kinda slow, but I've never been a fast gainer so thats somewhat expected, what my stats don't show is how my recovery times and form have improved between workouts and that in itself is pretty awesome.
I'll just keep at it, even if I only gain 5lbs to my squat a week that still will add up to a lot over time until I hit my genetic wall, which is all I'm trying to achieve.
I'd say if you want to gain faster, you need to eat more. 6'5" at 188 lbs is still skinny as a rail, so you are not going to get too fat if you up the cals more. Don't be a woman about this. EAT.
beerdrinker said:I'd say if you want to gain faster, you need to eat more. 6'5" at 188 lbs is still skinny as a rail, so you are not going to get too fat if you up the cals more. Don't be a woman about this. EAT.
Hmmm, I am eating quite a bit... I guess I don't need to cut unless I'm getting flabby which right now I'm still pretty tight.
Today I ate about 6000 cals, and about 275g of protein, although most days I'm more like 5000-5500 cals, and about 250g of protein, maby I need to up my protein intake still?
Workout #15 6-30-07
Ah the last workout of June 07, went well... details below.
Weight: 188lbs (same as last time)
Warmup: biking and bodyweight squats.
Squats: 95x3, 100x3, 105x5x2, I'm glad I could do 105 for 5 reps today, decent improvement over only being able to do them for 3 last time.
Bench: 95x5x3, Arms were kinda thrashed from work so did these light today.
Deadlift: 105x5x3, did good, didn't increase it because I'm still slightly sore from some heavy lifting at work.
Overall decent workout, should be in quite good shape next week.
Ah the last workout of June 07, went well... details below.
Weight: 188lbs (same as last time)
Warmup: biking and bodyweight squats.
Squats: 95x3, 100x3, 105x5x2, I'm glad I could do 105 for 5 reps today, decent improvement over only being able to do them for 3 last time.
Bench: 95x5x3, Arms were kinda thrashed from work so did these light today.
Deadlift: 105x5x3, did good, didn't increase it because I'm still slightly sore from some heavy lifting at work.
Overall decent workout, should be in quite good shape next week.
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