working on a new routine

[JDid23]

hey guys.. just joined the forums it seems like there is some really good knowledge to gain by reading.

anyways, i am 17 years old, i am 5'9 and weigh 148 pounds. i play soccer, and haven't really been training consistently over the last 6 months. lately, i have been doing some bodyweight exercises, but since i just got my license i am going to start going to the gym every other day. My routine looks like this:

Day A:
3x5 Squat
3x5 Bench
3x5 Deadlift
3x10 Dips
3x12 calf raises


Day B:
3x5 Squat
3x5 Standing military press
3x5 Rows
3x failure chinups (i can't do many yet)
3x20 russian twists (with 10 pound weight)
Planks 2x failure


is there too much secondary work in there after the compound movements?

also, once school ends (June 24th) i am going to do HIIT every other day. does that sound reasonable or would that be over training? thanks to anyone who helps
http://www.wannabebig.com/forums/editpost.php?do=editpost&p=2137440

 

[RT_red]

looks decent to me. im not an expert though. thats how i started lifting

 

[ExtraMile]

Fuck bro thats the best routine I have ever seen a n00b (no offence) come up with as their first idea! respect to you, you must have done some readin up on routines before you asked.

Whenever someone asks for a new routine they get reccomended routines like the one you have come up with, usually the madcow or bill star 5x5 but for me, I got told to start doing this:

Workotu A
Squats 3x8
Deads 3x6
Dips 3x8
Chins 3xfail

Workout B
Flat Bench 3x8
DB Pullover 3x10
BB Row 3x8
Bradford Style Military 3x6

It worked great for me and I think yours looks great too so keep it as you types as its pretty much the same as mine. I alternated mine through a 3 day a week split. Week 1 would go A,B,A then week 2 would go B,A,B if that makes sense. I would say you should do yours like that too, 3 days a week is fine.

As for assistance I would say thats fine, a strong core is essential and although most people say aslong as you are squatting, rowing and DLing your core will be strong, some extra work wont do any harm and at the end of the day its only 5 sets. Planks are a great choice also.

Save HIIT for when you are as muscular as you want to get IMO and then only do it 3 times a week to loose some BF and get cut up. If you have to do cardio then slow pace for long amounts of time is good like walking at an incline although Im not an expert on this you might need a second opinion.

Those links you posted wont let me on without making an account on that website...

 

[JDid23]

Fuck bro thats the best routine I have ever seen a n00b (no offence) come up with as their first idea! respect to you, you must have done some readin up on routines before you asked.

Whenever someone asks for a new routine they get reccomended routines like the one you have come up with, usually the madcow or bill star 5x5 but for me, I got told to start doing this:

Workotu A
Squats 3x8
Deads 3x6
Dips 3x8
Chins 3xfail

Workout B
Flat Bench 3x8
DB Pullover 3x10
BB Row 3x8
Bradford Style Military 3x6

It worked great for me and I think yours looks great too so keep it as you types as its pretty much the same as mine. I alternated mine through a 3 day a week split. Week 1 would go A,B,A then week 2 would go B,A,B if that makes sense. I would say you should do yours like that too, 3 days a week is fine.

As for assistance I would say thats fine, a strong core is essential and although most people say aslong as you are squatting, rowing and DLing your core will be strong, some extra work wont do any harm and at the end of the day its only 5 sets. Planks are a great choice also.

Save HIIT for when you are as muscular as you want to get IMO and then only do it 3 times a week to loose some BF and get cut up. If you have to do cardio then slow pace for long amounts of time is good like walking at an incline although Im not an expert on this you might need a second opinion.

Those links you posted wont let me on without making an account on that website...

hey thx a lot man... yeah i was checking out some stuff on lifting and that is what i came up with.

the thing is i do want to get as big as i can, but soccer starts mid august and even before that i have to train for it... would doing HIIT be too much or hurt my gains?

as for the links idk what they are lol

 

[ExtraMile]

hey thx a lot man... yeah i was checking out some stuff on lifting and that is what i came up with.

the thing is i do want to get as big as i can, but soccer starts mid august and even before that i have to train for it... would doing HIIT be too much or hurt my gains?

as for the links idk what they are lol

Yeah good job!

As for HIIT, Im not sure whether is would stop you gaining much but common sense would say yes it would, after all to add mass you need to have more calories than you burn. Say for example you need 3500 cals for maintenance and your eating 4000 then yeah you could gain weight but with HIIT added then you burn alot more calories and so would have to eat even more to gain the same amount of weight...

Just my idea but I would wait till you could get a 2nd opinion from someone more advanced than me, after all Iv only been trainin 6 months lol

 

[fortunatesun]

Looks good to me also.

As was pointed out, 3x a week is plenty for strength training. You want to be cautious of overtraining more than you want to cram in a lot of work.

One thing, don't train to failure which is good for bodybuilders but counterproductive to you at this stage. Try rest-pause instead. Do as many as you can without failure. Then rest for 8 breaths and do as many as you can again without hitting failure.

Secondary work depends on your work capacity. If what you have turns out to be too much just cut back. Then main thing is to be honest with yourself as to what you can actually do.

I'm going to disagree about HIIT. Having to carry useless extra mass all over the field isn't good. How much and how often will again depend on your present fitness. If in doubt, better to start off light (2x a week) and work up. You could substitute some steady state, or aerobic type cardio for some of the HIIT. A light jog once a week instead is a good way to boost your endurance which you'll need in the second half.

If you still have the energy and want to hit the gym an extra day you could do mobility drills or complexes:
YouTube - BARBELL CIRCUIT WORKOUT

The idea here is to do some useful conditioning that will help your other training not to burn yourself out. Keep it short and sweet.

 

[NJL52]

Don't do HIIT. Just work out and focus on gains.

And you'd be an idiot not to do the Starting Strength routine. It is designed for kids like yourself.

Google Starting Strength, buy and thoroughly read the book and do the routine. It is BY FAR the best option available to you.

 

[JDid23]

Looks good to me also.

As was pointed out, 3x a week is plenty for strength training. You want to be cautious of overtraining more than you want to cram in a lot of work.

One thing, don't train to failure which is good for bodybuilders but counterproductive to you at this stage. Try rest-pause instead. Do as many as you can without failure. Then rest for 8 breaths and do as many as you can again without hitting failure.

Secondary work depends on your work capacity. If what you have turns out to be too much just cut back. Then main thing is to be honest with yourself as to what you can actually do.

I'm going to disagree about HIIT. Having to carry useless extra mass all over the field isn't good. How much and how often will again depend on your present fitness. If in doubt, better to start off light (2x a week) and work up. You could substitute some steady state, or aerobic type cardio for some of the HIIT. A light jog once a week instead is a good way to boost your endurance which you'll need in the second half.

If you still have the energy and want to hit the gym an extra day you could do mobility drills or complexes:
YouTube - BARBELL CIRCUIT WORKOUT

The idea here is to do some useful conditioning that will help your other training not to burn yourself out. Keep it short and sweet.

thx for the help everyone.. it's much appreciated. during/about a month before soccer season, i want to focus more on soccer/getting faster and in shape opposed to lifting.. don't get me wrong i still really want to lift and keep up my routine, but maybe cut down on it or just do it two times a week (took your suggestion and kind of altered it lol). would that be okay if i did that 2x a week, and soccer training 3x a week.. i would go for pretty burnout days on the soccer training.

i just finished my first workout.. nobody was at the squat rack, so i got in my squats and deads pretty quick.. it felt good just knowing i was doing the 2 best exercises and it was damn funny when some people looked at me like the odd man out at the squat rack. the only question i have is whether it is normal for your back to hurt after squatting (not really my back but the place where you rest the bar? it kind of went away, but it hurt a lot when i rested the bar on it. i wanted to get a better idea of how much i could squat and dead so i did another set. i know i could get more deadlifting, but squatting took a lot of my power. i squatted;

45x5
65x5
85x5
95x5

and for deads;

45x5
85x5
95x5
105x5

however, there were so many freakin people waiting to bench at 8:45 that i couldn't get it in so i just did dumbell bench press.. that didn't go too well for me because some douche took the 40 pounders away and 45 was a bit too much for me.. was this a bad idea? i know i could have gone higher so this was annoying. i did

30x5
35x5
35x5

then for dips i did 3x8 (12 was a bit too many for me at this point) and 3x15 calf raises.. time to start eating

sorry for posting this here lol i just want to get it down somewhere so i can start a training log

 

[ExtraMile]

Yeah your program is great, Squats, Dead, Bench, Rows, Military, Dips, Chins. The 7 most basic and best exercises out there IMO.

About resting the bar, make sure it is not on your neck or any other bone for that matter. Now you can do a high bar squat with it across the tops of your traps and shoulders or a low bar squat with it a little lower down more like across your rear delts and with your elbows pointed back a little more, just do whichever is more comfortable for you.

DB Bench is great but barbell bench is even better. Try not to make a habit of it but dont get stressed if every once in a while you have to use the DB's.

Oh and with dips I would say go to one rep away from failure, one you can do 8 for all your sets start adding weight, same with chins

 

[JDid23]

Yeah your program is great, Squats, Dead, Bench, Rows, Military, Dips, Chins. The 7 most basic and best exercises out there IMO.

About resting the bar, make sure it is not on your neck or any other bone for that matter. Now you can do a high bar squat with it across the tops of your traps and shoulders or a low bar squat with it a little lower down more like across your rear delts and with your elbows pointed back a little more, just do whichever is more comfortable for you.

DB Bench is great but barbell bench is even better. Try not to make a habit of it but dont get stressed if every once in a while you have to use the DB's.

Oh and with dips I would say go to one rep away from failure, one you can do 8 for all your sets start adding weight, same with chins

thx for all the help man... i am thinking of switching the rows to cleans because cleans just strike me as a really explosive exercise that i would enjoy doing... as for adding weight, should i just take like a 10 pound weight and put it in between my legs during the dips?

also, this is a really dumb question but as far as benching goes, should i alter anything besides not training to failure without a spotter?

 

[Extra_Strong]

link ===> http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm cant go wrong with this! lots and lots of info good info not shit like in most places..

 

[ExtraMile]

thx for all the help man... i am thinking of switching the rows to cleans because cleans just strike me as a really explosive exercise that i would enjoy doing... as for adding weight, should i just take like a 10 pound weight and put it in between my legs during the dips?

also, this is a really dumb question but as far as benching goes, should i alter anything besides not training to failure without a spotter?

Power cleans to rows is fine, hang cleans will give you more explosive power. If you have any trouble with them I reccomend sending a private message to the member called iggy. He loves his powercleans.

With dips buy a cheap chain from a hardware store that will hang about down to knee level if you attach it around your waist, then buy a climbing clip or some other clip so you can join the two ends together and put weights on the end of that. Alternatively you could buy a shorter piece of chain and attach that to your lifting belt if you own one or just simply buy a weighted dip/chin belt which comes all set up with chains and clips, although these can be expensive. Start by adding a 5lb weight for your first set see how many reps you get, if you get more than 5 then use a 10lb weight. Aim to add enough weight so that you can only get 5 or so reps with it then build up form their trying to manage a couple of reps more with that each week, once you hit 8 or 9 then add the same amount of weight again and start again from 5 reps.

As for benching without a spotter Im not sure, what I do is for my warmup sets and lighter sets I can lift it off on my own but for my heavy sets of 3 and 5 I just ask someone in the gym who I trust or have spoken to before and ask them just to lift the weight off the rack for me. Going to failure is really not good if you want to build strength anyway, I try to always stay at msot 1 rep away. Hope that helps...

 

[JDid23]

just got home from the gym and downed my moms salad with tons of veggies and feta cheese along with a nice protein shake. the workout wasn't as planned, but i think it went okay.

i went in and some guy (around 23, and really jacked) was using the squat rack for shrugs.. i waited for 2 minutes and i saw him head over to the dumbbell rack. he left the weights on, so i went up to him and asked if he was still using the rack and he said yes.. i decided i would wait, and i picked up some dumbbells and did DB Bench/Row.. during this time, douche biggalow (as i am going to call him) was using the smith machine for bench press. he was putting up 350 and his form was horrible (feet off the ground, using his back, etc etc). as i went over to the rack to hit up some squats, he fucking stopped mid rep and cut in front of me to shrug.. i was pretty fucking pissed, but this dude is about 6'3 and pure muscle. i didn't think he could be there forever, so i did some russian twists with a 10 pound weight, then 25 pound weight when i found out that was too light, followed by 2 planks (only 45 seconds). finally, he left the gym and i squatted/deadlifted. never have i seen such a huge douche bag. however, there were like 10 other people lifting (6 were benching) so i have to remind myself to go to the gym around 4:15.

again, my workout was pretty shitty/didn't go as planned, but at least i am getting into the habit of going... next time i am going to do my Day 2 (i didn't feel like doing BB rows after the DB rows, and

DB Bench- 35x5, 40x5, 40x5
DB Rows- 35x5, 40x5, 40x5
Russian Twists- 2x20 (10 pound weight), 1x20 (25 pound weight)
Planks- 2x45 seconds
Squat- 45x5, 85x5, 105x5, 115x5
Deadlift- 45x5, 115x5, 145x5
DB press- 20x5
Chinups- i got 3 my first 2 times, 3rd time i got 4, and i knew i could do another one so on the 4th i busted out 5

oh and i tried standing military press with 20 pound dumbbells and only did 5 reps... those were harder than i fucking thought lol.. is it going to be damn hard for me to start with OH Press?

 

[JDid23]

i bolded the questions.. thanks to anyone who helps me out it's much appreciated.

just got home from the gym (is there a place for journals or is it okay to do it in this thread as i've seen some others?).. today felt like a great workout, and i found rows to be damn hard for the first time..

oh, and my legs were shaking like hell while i was doing the rows. is this normal for the first time or is it even like this every time or was i doing something wrong?

I then proceeded to doing 1x5 overhead press (bar) until a guy who is a family friend i know asked to get in some curls... he is about 3 times bigger than i am, and he is a really nice guy so i let him in.. then, he asked me how to deadlift, so i showed him. i let him try some (only 65 pounds) and he had literally the worst form i had ever seen. he didn't keep his back straight, did them stiff legged but bent down way too far.. and then he tried to clean and jerk in one motion. i didn't want him to throw out his entire body, so i showed him how to do deadlifts and then clean and jerk. and i swear i fell in love with the exercise. instead of finishing up my OH Presses, i did clean and jerk (with the OH press at the end, i think that is what they are called).. i ended up doing

65x5, 75x5, and 85x5... i had so much fun doing them, and really felt how explosive the exercise was. i ended with dips.. by the time i got to dips, my arms were practically falling off. i went for 2x8, and on the 3rd i only got 5 so as i was walking out of the gym, i really wanted to finish the 3 for me to feel complete.. my arms were soooooo shot i only got 2 in, but i really felt it and feel great right now.

Squat.. 45x5, 95x5, 115x5, 125x5
Row.. 45x5, 65x5, 75x5, 85x5
OH Press.. 45x5
Clean/Jerk.. 65x5, 75x5, 85x5
Dips.. 2x8, 1x5, 1x2

this was only my 3rd workout.. and now i realize this probably wasn't a great workout because of the fact i went against my routine and did virtually no pressing (well i did press at the end of the clean) compared to the pulling (rows, and cleans).. would it be okay to have something like this in my workout if i get rid of the press?? i don't want to get rid of the OH Press though because i have heard so many awesome things about it.. would doing it in the clean be the same or not because you gain momentum from the clean?.. and are you supposed to use legs to help you with the OH press like a little bit? i wasn't using my legs much at all while pressing up.

 

[JDid23]

Workout 4

by far the hardest workout i have had yet today... it felt fucking awesome. there were only like 15 people in the entire fucking gym, and about 7 or 8 were on the tredmill or eliptical. i had the rack all to myself.

squat
65x5
105x5
115x5
135x5


deadlift
85x5
115x5
135x5
155x5


db bench press
40x5
40x5

then i tried it with 45 pounders, and did 3 reps.... (couldn't do anymore) then i got a drink and really had to work for the last 2.

by then my right arm felt like it was going to fall off so i passed on the dips

3x15 calf raises

 

[SaiBoT]

Bro if you do rows right after squats your legs will always shake.

 

[JDid23]

Bro if you do rows right after squats your legs will always shake.

ahh alright thx.. would you recommend doing them before or is it okay for them to shake? or maybe after some other exercises?

 

[ExtraMile]

would it be okay to have something like this in my workout if i get rid of the press?? i don't want to get rid of the OH Press though because i have heard so many awesome things about it.. would doing it in the clean be the same or not because you gain momentum from the clean?.. and are you supposed to use legs to help you with the OH press like a little bit? i wasn't using my legs much at all while pressing up.

I think yuou should just stick to how you planned the workout originally. At first you said you were gonna do this:

Day A:
3x5 Squat
3x5 Bench
3x5 Deadlift
3x10 Dips
3x12 calf raises


Day B:
3x5 Squat
3x5 Standing military press
3x5 Rows
3x failure chinups (i can't do many yet)
3x20 russian twists (with 10 pound weight)
Planks 2x failure

Keep them in that order too. If some guy is shrugging in the squat rack you can do 3 things - wait for him to finish, ask if you can work in and you do a set of squats then rack it then he does a set of shrugs and so on. Or you could do a differant exercise first but I would say to try and avoid doing deads or abs before squats.

If you really enjoy clean and press then yah replace the OHP with it, including exercises you enjoy will help you to stick to this program for a long time.

I dont know if I already said this or not but once you can do 8 or more dips for all of your sets start adding weight and then build up again.

Putting up a journal is a good idea but damn there are alot of journals around atm lol

 

[JDid23]

I think yuou should just stick to how you planned the workout originally. At first you said you were gonna do this:

Day A:
3x5 Squat
3x5 Bench
3x5 Deadlift
3x10 Dips
3x12 calf raises


Day B:
3x5 Squat
3x5 Standing military press
3x5 Rows
3x failure chinups (i can't do many yet)
3x20 russian twists (with 10 pound weight)
Planks 2x failure

Keep them in that order too. If some guy is shrugging in the squat rack you can do 3 things - wait for him to finish, ask if you can work in and you do a set of squats then rack it then he does a set of shrugs and so on. Or you could do a differant exercise first but I would say to try and avoid doing deads or abs before squats.

If you really enjoy clean and press then yah replace the OHP with it, including exercises you enjoy will help you to stick to this program for a long time.

I dont know if I already said this or not but once you can do 8 or more dips for all of your sets start adding weight and then build up again.

Putting up a journal is a good idea but damn there are alot of journals around atm lol

yeah.. thx

would doing cleans and rows be too much?

as for the guy, he was a massive douche bag and i didn't even want to have to deal with him lol.


now i have a MASSIVE PROBLEM.

i feel like i am progressing really well with my lifting, but my dad feels like i am lifting way too much. He wants me to drop down 20-30 pounds in at least each lift (i am deadlifting more than i weigh and will be squatting more than i weigh in 2-3 workouts) and he is going to ask the personal trainer at the YMCA if deadlifting and squatting is okay.. i told him i looked everything online and got advice from professional weightlifters and bodybuilders and he told me that they just try to sell stuff online. I tried to explain everything to him, and he said that the trainers have master degrees with this shit. Hopefully he doesn't follow through but if he does i am gonna be pretty pissed.....



and one last ?, yesterday at the end of my workout my arms were way too sore to do dips. I just skipped out on them due to a nagging pain in my right arm. I hope this doesn't happen everytime, but if it does does it mean i should lift less and save up for the entire workout? Or should i lift as much as i can and see if i have enough left for dips/chins or w/e i am doing? Maybe just don't go allout everyday, but have some workouts where i do? thx

 

[ExtraMile]

yeah.. thx

would doing cleans and rows be too much?

as for the guy, he was a massive douche bag and i didn't even want to have to deal with him lol.


now i have a MASSIVE PROBLEM.

i feel like i am progressing really well with my lifting, but my dad feels like i am lifting way too much. He wants me to drop down 20-30 pounds in at least each lift (i am deadlifting more than i weigh and will be squatting more than i weigh in 2-3 workouts) and he is going to ask the personal trainer at the YMCA if deadlifting and squatting is okay.. i told him i looked everything online and got advice from professional weightlifters and bodybuilders and he told me that they just try to sell stuff online. I tried to explain everything to him, and he said that the trainers have master degrees with this shit. Hopefully he doesn't follow through but if he does i am gonna be pretty pissed.....



and one last ?, yesterday at the end of my workout my arms were way too sore to do dips. I just skipped out on them due to a nagging pain in my right arm. I hope this doesn't happen everytime, but if it does does it mean i should lift less and save up for the entire workout? Or should i lift as much as i can and see if i have enough left for dips/chins or w/e i am doing? Maybe just don't go allout everyday, but have some workouts where i do? thx

Ah yes your dad may be a problem. I have the same... well kinda, Im 14 and my parents would prefer me to go to the gym to "stay in shape" and "keep fit" rather than get bigger... Girls are startin to say Im a bit big any much bigger and I wont look nice too.

Maybe you could buy somthing like starting strength 2 which is a book my mark rippetoe (which I am about to buy too) then you could read through it with him, show him a page about mark if you have to so your dad knows he is the real deal. You could say somthing to him like "well dad I've thought about what you said and I think maybe a good idea would be to buy a book about teenagers weightlifting, one of the worlds most famous strength coached called mark rippetoe has recently wrote a new one called starting strength, what about if I bought that and we looked through it together" That is the sort of thing I would to but ultimately, if your dads mind is set then there is not much you can do to change it. Chances are PT's wont give the best advice either. Only option would be to lie to your dad about the weights your lifting but lying to parents is a nasty business and I never to it, once they find out you lie about something chances are they'll doubt other things you tell them and suspect things. My mum used to think I was on dope when I was 13 lol

As for dips, if the problem is fatigue then you could always use a plate loaded dip machine or an assisted dip machine, if it hurts your arms then maybe your form is off. Is it pain or muscle fatigue?

 

[JDid23]

Ah yes your dad may be a problem. I have the same... well kinda, Im 14 and my parents would prefer me to go to the gym to "stay in shape" and "keep fit" rather than get bigger... Girls are startin to say Im a bit big any much bigger and I wont look nice too.

Maybe you could buy somthing like starting strength 2 which is a book my mark rippetoe (which I am about to buy too) then you could read through it with him, show him a page about mark if you have to so your dad knows he is the real deal. You could say somthing to him like "well dad I've thought about what you said and I think maybe a good idea would be to buy a book about teenagers weightlifting, one of the worlds most famous strength coached called mark rippetoe has recently wrote a new one called starting strength, what about if I bought that and we looked through it together" That is the sort of thing I would to but ultimately, if your dads mind is set then there is not much you can do to change it. Chances are PT's wont give the best advice either. Only option would be to lie to your dad about the weights your lifting but lying to parents is a nasty business and I never to it, once they find out you lie about something chances are they'll doubt other things you tell them and suspect things. My mum used to think I was on dope when I was 13 lol

As for dips, if the problem is fatigue then you could always use a plate loaded dip machine or an assisted dip machine, if it hurts your arms then maybe your form is off. Is it pain or muscle fatigue?

the idea about the book is an awesome idea... if he decides to follow through with asking the personal trainer i will definitely have to bring up the idea about the book.

the thing that would be annoying about the dips is that i can already do 3x8 without any assistance lol. however, i might have to leave my ego at the door and just do them assisted. I couldn't really tell if it was pain or fatigue (i think it was fatigue, not 100% though). i just wanted to be safe and not do the dips because it's only my 4th workout and i don't want to overdo anything.

 

[ExtraMile]

the idea about the book is an awesome idea... if he decides to follow through with asking the personal trainer i will definitely have to bring up the idea about the book.

the thing that would be annoying about the dips is that i can already do 3x8 without any assistance lol. however, i might have to leave my ego at the door and just do them assisted. I couldn't really tell if it was pain or fatigue (i think it was fatigue, not 100% though). i just wanted to be safe and not do the dips because it's only my 4th workout and i don't want to overdo anything.

Oh I meant assisted if you were to weak to be able to do 5 dips. Now you can do 8 start adding weight, add a 5 or 10lb weight plate or DB onto a chain around your waist and try and get 5 reps and then build up to 8. Then when you can do 8 add an extra 5lb and build up to 8 again and so on adding 5lb each time.

Aslong as it is muscle fatigue not joint pain you should be fine

 

[JDid23]

k thx.. and what do you think about adding in cleans/press... if i got rid of rows and military press for cleans would that hurt my gains? or should i leave rows and just get rid of military press?

 

[JDid23]

quick bump..... im working out tomorrow just want to get an opinion on this- thx

 

[SaiBoT]

Clean and press are great! Buy those 2.5lbs plates and go with a 5lb increase per workout.

 

[JDid23]

Clean and press are great! Buy those 2.5lbs plates and go with a 5lb increase per workout.

ok thanks... but how should i incorporate it with rippetoes Day B?

3x5 Squat
3x5 Press
3x5 Rows

get rid of the press/rows?? just the press/rows?

 

[SaiBoT]

ok thanks... but how should i incorporate it with rippetoes Day B?

3x5 Squat
3x5 Press
3x5 Rows

get rid of the press/rows?? just the press/rows?

Aren't you supposed to have deadlifts on B days...................................

 

[JDid23]

Aren't you supposed to have deadlifts on B days...................................

hmm that's not how i have it. I am leaving within the next hour-80 mins so if anyone wouldn't mind helping me out that'd be sweet..

 

[JDid23]

litteraly the worst workout i have ever had in my life today..... here is how it went;

walk into the gym and see 45 people doing all sorts of shit (compared to the 8-10 i saw last time i worked out). there are 2 guys at the rack, and other people doing some of the weirdest shit i have ever seen. one person was fake swimming freestyle with dumbbells and told his friend it would help him swim. anyways, i got one of the 4 benches, and did rows.. i got 40 pounds for 5 reps each arm twice, and 45 pounds for the last one...

now i was determined to go to the rack and squat..... so i went and asked a guy if i could work in with him (he was doing leg raises while holding up 115 pounds). He was deaf, so i didn't really understand what he was saying (hearing aid), but he held up 1 for one more set, and i spotted him, shook his hand and he left. Finally i was ready to squat.. did 85x5, 115x5, and then i found out there were 4 people waiting for the fuckin rack.. i did one more of 135 (last weeks max, i was hoping to go to 145 this time) and just gave it to them because i didn't have time.

well by this point every single fucking thing was being used except for the dip/pullup place so i did 3x8 dips and struggled on my last few on the dips.. that felt good.

so i decided to do planks, which reminds me i only did one set for about 40 seconds, and i did 3x20 russian twists with a 25 pound weight.

i just did some pushups with these weird things that let you go really deep, just because i felt like i needed something else to make me feel somewhat fatigued.

this was the only time of the day i could go, and it is by far the worst time (i thought there would be less people because it was fucking pooring outside).


anyways, i am sure you're all bored after reading my rant, but has anyone else ever had a similar experience? today i had to go to get my dads car checked out, pick him up from the bus stop and run errands with him (he never makes me do this but it was urgent), go home and eat a quick dinner, go to a tutor for the SATs which im taking in june, and then after i got home i had a granola bar/bannana and chugged a water bottle and left for the gym 15 mins later. just got home at 9 o fucking clock, burnt out as shit...

thursday i have the same tutor again but this time at 7 so i gotta go at 4:30. (reminder to myself)


EDIT: does anyone mind changing this thread to::: JDid23's training log

would be awesome! thanks

 

[JDid23]

great workout.... there were 2 guys squatting so i started off with..

40x5 DB bench
40x5 DB bench
45x5 DB bench

(next time i'll hopefully only do 1 set of 40)

Squat

85x5
115x5
135x5
145x5


Clean/Press (same as last time, but better form.. a guy at the gym helped me out)

65x5
75x5
85x5

Chinups- 5,4,4,3


after my squats i was sweating my mother fucking ass off..... and after the cleans-- forget that shit

 

[ExtraMile]

Ok sorry bro Iv been away.

Your routine is this?
Day A:
3x5 Squat
3x5 Bench
3x5 Deadlift
3x10 Dips
3x12 calf raises


Day B:
3x5 Squat
3x5 Standing military press
3x5 Rows
3x failure chinups (i can't do many yet)
3x20 russian twists (with 10 pound weight)
Planks 2x failure

If you want clean and press in there I would say do it 3 sets of 5 and do it instead of military press.

Now why dont you go talk to the manager of the gym and ask him normally what times the amount of people in the gym is lowest, this way you can get your proper workout done, also this might sound stupid but why not change gym if you can, after all your workouts are suffering because of how busy it is.

Also, I think especially as a beginner barbell rows or even better pendlay rows would be better than the 1 arm rows but its your choice, they are all good, I guess you could change the rows for high pulls if you dont like them aswell, high pulls are great for explosive pulling from the floor and upper back strength, they burn your traps too, I would do 3x5 again but less rest inbetween sets use a lighter weight and do them kind of like a power move, low reps and really blast them out with no rest between reps just enough to let the weight settle on the ground. thats how I do them and I love them.

Have u added weight to your dips yet?

 

[ExtraMile]

one person was fake swimming freestyle with dumbbells and told his friend it would help him swim.

lmao!

 

[JDid23]

Ok sorry bro Iv been away.

Your routine is this?
Day A:
3x5 Squat
3x5 Bench
3x5 Deadlift
3x10 Dips
3x12 calf raises


Day B:
3x5 Squat
3x5 Standing military press
3x5 Rows
3x failure chinups (i can't do many yet)
3x20 russian twists (with 10 pound weight)
Planks 2x failure

If you want clean and press in there I would say do it 3 sets of 5 and do it instead of military press.

Now why dont you go talk to the manager of the gym and ask him normally what times the amount of people in the gym is lowest, this way you can get your proper workout done, also this might sound stupid but why not change gym if you can, after all your workouts are suffering because of how busy it is.

Also, I think especially as a beginner barbell rows or even better pendlay rows would be better than the 1 arm rows but its your choice, they are all good, I guess you could change the rows for high pulls if you dont like them aswell, high pulls are great for explosive pulling from the floor and upper back strength, they burn your traps too, I would do 3x5 again but less rest inbetween sets use a lighter weight and do them kind of like a power move, low reps and really blast them out with no rest between reps just enough to let the weight settle on the ground. thats how I do them and I love them.

Have u added weight to your dips yet?

hey thx man... yeah that is a good idea.. asking the gym manager. i am not sure who the manager is, but i am friendly with one of the ladies at the front so i'll be sure to ask her on saturday. The reason i did the 1 arm rows was because there were too many people at the rack. what are high rows?

oh and also, i haven't added weight to the dips yet.. they are usually at the end of my workout, so i am somewhat fatigued when i get to them. However, i will try adding a 10 pound weight next time and see how many i can do.. even if i start low i'll work my way up. Do i just leave it in between my thighs?

 

[ExtraMile]

hey thx man... yeah that is a good idea.. asking the gym manager. i am not sure who the manager is, but i am friendly with one of the ladies at the front so i'll be sure to ask her on saturday. The reason i did the 1 arm rows was because there were too many people at the rack. what are high rows?

oh and also, i haven't added weight to the dips yet.. they are usually at the end of my workout, so i am somewhat fatigued when i get to them. However, i will try adding a 10 pound weight next time and see how many i can do.. even if i start low i'll work my way up. Do i just leave it in between my thighs?

You dont need a rack to do barbell rows or pendlay rows you just need a little floor space. Give me a few mins Ill edit this post and put in a link to high pulls.

That needs to be your judgement about the dips, depending on how hard getting 8 reps with bodyweight is decide how much weight to add, 10lbs might be a bit much or you might be ok, aim to use a weight which means your reps go down to 5 or 6 then build up to 8-10 with it, then add that much weight again. Put a chain around your waist and loop the plate onto it or use a dip belt, if you dont have either of these you can try holding a small dumbell between your feet or just building up your reps with bodyweight until you can get a length of chain and some S hooks or a clip from a hardware store so that you can attach weight

EDIT: High Pulls >> http://www.exrx.net/WeightExercises/OlympicLifts/HighPull.html

 

[JDid23]

You dont need a rack to do barbell rows or pendlay rows you just need a little floor space. Give me a few mins Ill edit this post and put in a link to high pulls.

That needs to be your judgement about the dips, depending on how hard getting 8 reps with bodyweight is decide how much weight to add, 10lbs might be a bit much or you might be ok, aim to use a weight which means your reps go down to 5 or 6 then build up to 8-10 with it, then add that much weight again. Put a chain around your waist and loop the plate onto it or use a dip belt, if you dont have either of these you can try holding a small dumbell between your feet or just building up your reps with bodyweight until you can get a length of chain and some S hooks or a clip from a hardware store so that you can attach weight

EDIT: High Pulls >> High Pull

yeah you're right... i also saw someone do deadlifts without the rack (although it is annoying as shit to put on more weights.

so do you think that adding the clean and press for the rows/press would be okay? i love clean/press and the explosiveness. Or maybe i should leave the rows w/ the clean and press or would that be too much? As for the high pulls, i can't drop the weights at the gym without getting asked to not drop them. It is more of a "family gym" if you know what i mean by that. I will try just putting the 10 pound weight between my thighs next time.

I know that this is a horrible question and it shouldn't even be asked, mainly because i probably already know the answer. My arms are pretty uneven.. my left arm is much more defined all around while on my right arm, my shoulder is massive and everything else is smaller. I am noticing a little bit of growth on my biceps, but they are shaped a bit weird. Is it a bad thing to add in something like preacher curls/dumbbell curls/barbell curls? I feel like my biceps aren't being worked enough (i know sorry it's an awful question lol)

thx for the help bro

 

[ExtraMile]

yeah you're right... i also saw someone do deadlifts without the rack (although it is annoying as shit to put on more weights.

so do you think that adding the clean and press for the rows/press would be okay? i love clean/press and the explosiveness. Or maybe i should leave the rows w/ the clean and press or would that be too much? As for the high pulls, i can't drop the weights at the gym without getting asked to not drop them. It is more of a "family gym" if you know what i mean by that. I will try just putting the 10 pound weight between my thighs next time.

I know that this is a horrible question and it shouldn't even be asked, mainly because i probably already know the answer. My arms are pretty uneven.. my left arm is much more defined all around while on my right arm, my shoulder is massive and everything else is smaller. I am noticing a little bit of growth on my biceps, but they are shaped a bit weird. Is it a bad thing to add in something like preacher curls/dumbbell curls/barbell curls? I feel like my biceps aren't being worked enough (i know sorry it's an awful question lol)

thx for the help bro

Ok high pulls you dont need to drop the weight, all that they are trying to get at is not to lower the weight down, just let it drop. I dont drop it to the floor either I just let it drop down to a hang then lay it onto the floor, if that makes sense. Only do these if you dont wana do rows for whatever reason, rows will help with middle back thickness but highpulls are more explosive power and upper back/traps.

If you put in clean and press then do your rows after that, keep the db rows if you like them, if you dont mind then try pendlay rows which Ill find you a video of in a minute...

Dont use a rack for deads either, when you start with the bar on the rack then walk back with it then it changes to a hang deadlift, these are not designed to create a dead weight. Just start pulling from the floor. This is a hang deadlift >> YouTube - Konstantinovs hang deadlift 370kg(815lb)-6 reps

About the biceps, I think you should just keep doing what your doing, change your chins to the underhand version and this will give you a good bicep pump, when you get good at these and can do 8-10 either add weight or change to chins with an overhand grip, a little wider than shoulder width, then progress to wide grip chins. Your biceps are worked with clean and press, rows and chins anyway, deads will help thicken your biceps and forearms too. After 8-10 weeks on this program then we'll start thinking about changing and then maybe add some bicep work. Although if your still making progress and adding weight to the bar each week then there is no need to change, just run this program till it no longer works and you stop making gains each week.


Do your barbell rows like this, as you can see he is bent over at 90 degrees and touches the weight to the floor each time, this is called a pendlay row. Barbell Bent-over Row

 

[JDid23]

Ok high pulls you dont need to drop the weight, all that they are trying to get at is not to lower the weight down, just let it drop. I dont drop it to the floor either I just let it drop down to a hang then lay it onto the floor, if that makes sense. Only do these if you dont wana do rows for whatever reason, rows will help with middle back thickness but highpulls are more explosive power and upper back/traps.

If you put in clean and press then do your rows after that, keep the db rows if you like them, if you dont mind then try pendlay rows which Ill find you a video of in a minute...

Dont use a rack for deads either, when you start with the bar on the rack then walk back with it then it changes to a hang deadlift, these are not designed to create a dead weight. Just start pulling from the floor. This is a hang deadlift >> YouTube - Konstantinovs hang deadlift 370kg(815lb)-6 reps

About the biceps, I think you should just keep doing what your doing, change your chins to the underhand version and this will give you a good bicep pump, when you get good at these and can do 8-10 either add weight or change to chins with an overhand grip, a little wider than shoulder width, then progress to wide grip chins. Your biceps are worked with clean and press, rows and chins anyway, deads will help thicken your biceps and forearms too. After 8-10 weeks on this program then we'll start thinking about changing and then maybe add some bicep work. Although if your still making progress and adding weight to the bar each week then there is no need to change, just run this program till it no longer works and you stop making gains each week.


Do your barbell rows like this, as you can see he is bent over at 90 degrees and touches the weight to the floor each time, this is called a pendlay row. Barbell Bent-over Row

yeah i understand what you mean w/ the high pulls. i was thinking that myself and have actually seen someone do them.. but i don't mind doing the clean/press and then the rows.

i like the pendlay rows more than the DB ones.. the only reason i used the DB ones was because there were so many people by the rack (i now realize i don't need the rack for them). So i should just take a bar and add weight to it while on the floor if someone is using the rack? (and same for deads?)

as for the biceps, i did notice my biceps were kind of being worked, but i wasn't copmletely sure. i use a double overhand grip for the deads.

since i am training (not yet though) primarily for soccer, would it be okay to maybe take out russian twists and maybe planks add DB Lunges (3x10) to workout B?

 

[ExtraMile]

yeah i understand what you mean w/ the high pulls. i was thinking that myself and have actually seen someone do them.. but i don't mind doing the clean/press and then the rows.

i like the pendlay rows more than the DB ones.. the only reason i used the DB ones was because there were so many people by the rack (i now realize i don't need the rack for them). So i should just take a bar and add weight to it while on the floor if someone is using the rack? (and same for deads?)

as for the biceps, i did notice my biceps were kind of being worked, but i wasn't copmletely sure. i use a double overhand grip for the deads.

since i am training (not yet though) primarily for soccer, would it be okay to maybe take out russian twists and maybe planks add DB Lunges (3x10) to workout B?

Use double overhand on deads as long as you can then switch to mixed grip. I meant use an underhand for your chins, that will pump your biceps up.

Yah deads and pendlays pull from the floor and start from the floor.

Keep the russian twists for now or get rid of them, dont add lunges just keep it as it is, a strong core will help with soccer anyway, add a set to planks maybe and drop the russian twists if you want but its your choice. Like I said when you fail on this routine and stop making progress then you can change it up and add lunges if you want

& yeah do clean and press then pendlay rows

 

[JDid23]

ok thanks for everything man.. i'll keep my log up here and hopefully keep progressing.

i do use the underhand grip for the chins, and as for lunges, i feel like they might help my legs a bit more as i am primarily training for soccer (i know squats are the king of leg exercises).

once summer hits, i want to try HIIT, but i also want to do some plyometrics as i have heard that they are the best for developing fast-twitch muscle fibers

 

[ExtraMile]

Yeah logs are great, you'll also get some help from other bro's on here, Im not that experienced with lifting, Im only 14. Maybe some other guys will suggest some stuff you could add or how to include lunges or whatever but my understanding was especially as a beginner, keep it simple and dont think about it too much!

 

[JDid23]

Yeah logs are great, you'll also get some help from other bro's on here, Im not that experienced with lifting, Im only 14. Maybe some other guys will suggest some stuff you could add or how to include lunges or whatever but my understanding was especially as a beginner, keep it simple and dont think about it too much!

alright sounds good

today i did

Squat
85x5
115x5
140x5
150x5


Deadlift
95x5
120x5
140x5
160x5

(so fucking spent from deads)

DB Bench
40x5
45x4 (gone at this point lol)
35x5 (easier)
45x2


Dips
1x5 (10 pound weight)
1x4 (10 pound weight)
1x7 (no weight)


Calf Raises
3x15

 

[ExtraMile]

I would say keep using the 10 pound weight on dips but get somthing to attach it to you cuz when the weight gets heavier you wont be able to just hold it between your thighs. Build up to 8-10 reps with 10pounds extra weight then bump it up to 15lbs.

Why not do bb bench instead of db?

 

[JDid23]

I would say keep using the 10 pound weight on dips but get somthing to attach it to you cuz when the weight gets heavier you wont be able to just hold it between your thighs. Build up to 8-10 reps with 10pounds extra weight then bump it up to 15lbs.

Why not do bb bench instead of db?

well i was thinking of asking that... i have heard that DB bench is better (helps stabilizer muscles and core) than BB bench..... also, the fact that i don't have a spotter doesn't help. I usually will ask someone for help if i need it with one of the big lifts (on form and such) but unless i know someone at the gym or have met them before i feel more comfortable doing DB bench (have never benched before besides a few times fucking around a long time ago, and i know they won't be mean or anything but it's more psychological). In July, i am going to help one of my friends with the major exercises, so by then i will be doing BB bench consistently. The next time i see someone i know at the gym, or the next time i go with a friend (damn they are inconsistent) i will do BB Bench if it's an A day.

 

[ExtraMile]

Db bench is better for pure mass, yes but BB bench is better overall and better for a beginner IMO. You should be able to do your warmup sets on your own with no worry of spotting then just for your 3 work sets just ask someone in the gym to lift the weight off the rack for you, if you get stuck under the bar then they would lift it off, you dont really need them for anything else... Iv been pinned under a bar once and it wasnt that bar I just slid it down to my knees and sat up lol.

 

[JDid23]

Db bench is better for pure mass, yes but BB bench is better overall and better for a beginner IMO. You should be able to do your warmup sets on your own with no worry of spotting then just for your 3 work sets just ask someone in the gym to lift the weight off the rack for you, if you get stuck under the bar then they would lift it off, you dont really need them for anything else... Iv been pinned under a bar once and it wasnt that bar I just slid it down to my knees and sat up lol.

hmm ok. i guess i will try to do more BB Bench than DB Bench, but if there are a lot of people squatting and people at the bench, i will normally do DB Bench to start and then if they aren't done (they should be soon) i ask if i can work in. Idk why but i feel like DB Bench is much more challenging than BB Bench and i get more out of it.

 

[ExtraMile]

hmm ok. i guess i will try to do more BB Bench than DB Bench, but if there are a lot of people squatting and people at the bench, i will normally do DB Bench to start and then if they aren't done (they should be soon) i ask if i can work in. Idk why but i feel like DB Bench is much more challenging than BB Bench and i get more out of it.

What does people squatting have to do with you benching? Or do you mean you would bench in a power rack which is where people squat?

Just bench using a proper benchpress rack if thats what you mean bro, like I said get someone spot on your heavier sets

 

[JDid23]

What does people squatting have to do with you benching? Or do you mean you would bench in a power rack which is where people squat?

Just bench using a proper benchpress rack if thats what you mean bro, like I said get someone spot on your heavier sets

noo i mean if there are people squatting, i usually like to bench first (DB) and then by then, they are usually done or on their last set so i get right in.

Yeah, i will use the bench press area (flat bench) when i bench lol.

 

[ExtraMile]

OK well I think you should do barbell bench but nobody is gonna make you...

 

[JDid23]

i went with a friend today.... he is about 6'2, 165 pounds, and a basketball player and just getting back into lifting. When he lifted before, he didn't do any of the "right" stuff, and I think he did a bit much (a little less than me for squats, same as me for clean/press) today.

squatting i did...

85x5
115x5
135x5
155x5

however, with the 155 (last 3 reps) a trainer at the gym told me i was going way too low with my squats. My dad met him before and said he was a really intense marathon runner and realllly knows his shit. He was watching me, so when i did the last 3 reps i felt them, but i only went a little further down than 90 degrees, and he said it was perfect. Is this guy right, and the next time i see him there while i am squatting, what should i say if i go all the way down? I will feel weird actually going ATG with him there.

anyways, i taught my friend how to deadlift, so i did some of those with only about 95 pounds.

then i did clean/press..

75x5
80x5
95x5 (these i really had to grind out but i got them in, felt fucking awesome).

for planks i taught my friend how to do them, and ended up doing one for 58 seconds.

I showed him some dips, so i did about 8 of those

when i got home i did 3x failure chinups (forgot the twists.. no time for rows)

i made sure these were full range, and got in 4, 3, 3.. but they felt better than the 5, 4, 3, 3 i did last time because i went all the way down.

got home and my mom made an awesome protein shake with this soy powder (so many vitamins/lot of protein). was good as hell.

well i may have found myself a new workout partner.. hopefully he will be as consistent as i am trying to be, and will get big for basketball.

i can't fucking wait until school ends so i can start doing HIIT and some plyometrics for soccer. I am going to be helping out my friend who is very very overweight, but knows as much about soccer as anyone. Does anyone have any ideas on how i can help him start out? The heart is there, but i don't think he is too consistent and his physical limitations are also there. I want to get him into much better shape in about a month. Any ideas?

Thanks!

 

[SaiBoT]

A marathon runner? Giving advice on weightlifting? WTF? Is it me or the world is going crazy.... Last time I checked marathon athletes didn't have thick muscular legs...

 

[ExtraMile]

Bro if you want results you need to be putting everything into your workouts, be an animal. If I read that correctly, you did 1 work set of squats, a few sets of light deadlifts, 1 work set of clean and press, 1 set of plank, 1 set dips and then 3 sets chins...

Your workout was supposed to be
Squats 3x5
Clean + Press 3x5
Pendlay Rows 3x5
Plank 2xfail
Russian Twist 3 sets
...or somthing like that?

Put everything into it bro make the time you spend in the gym count!

As for a friend who is very very overweight, no you cant get him into good shape in a month if your thinking of doing it naturally.

Squats, I agree with KoRiN. Stopping squats at parallel puts massive pressure on the knees, going ATG transfers that pressure to the hips which are much stronger and wont get injured like the knees will...

 

[JDid23]

Bro if you want results you need to be putting everything into your workouts, be an animal. If I read that correctly, you did 1 work set of squats, a few sets of light deadlifts, 1 work set of clean and press, 1 set of plank, 1 set dips and then 3 sets chins...

Your workout was supposed to be
Squats 3x5
Clean + Press 3x5
Pendlay Rows 3x5
Plank 2xfail
Russian Twist 3 sets
...or somthing like that?

Put everything into it bro make the time you spend in the gym count!

As for a friend who is very very overweight, no you cant get him into good shape in a month if your thinking of doing it naturally.

Squats, I agree with KoRiN. Stopping squats at parallel puts massive pressure on the knees, going ATG transfers that pressure to the hips which are much stronger and wont get injured like the knees will...

alright thanks... i do really want to add the lunges. I love squats, and know that they are the ultimate leg exercise, but my primary reason for training is soccer and i would love to get in some lunges. I have only had 8 workouts (i am also doing a chart on microsoft excell) so i don't think it would hurt too much to take out russian twists (which idk how good they really are) and add some lunges. Again, i don't know as much as you guys so i am open to anyone's opinion.

Do you think the rows are a bit much after the clean/press and squat? Last time i squatted, my legs shook like hell during the rows. Maybe do rows before squats?

What do you mean by 1 work set? If you mean like one set where i am really doing work, i felt the cleans at 80 a pretty decent amount, and i wanted to try 95 so i kept that lower. I think i can add more weight to my squats.. what do you think would be good to try for tomorrow? I think i am going to be going with the same kid, and if not i am going to go with someone else if he follows through. I will do BB Bench for the first time in a fucking long time, and i hope to get at least 115-125.

 

[JDid23]

man i am fucking pissed off right now. i'll start out with my workout

Squat
95x5
125x5
145x5
165x5

Deadlift-- this was interesting. There was a man there who wanted to work in with me (he was probably in his mid-late 30s, early 40s, and he was really strong. I let him work in, and after my first set of deadlifts (95), he went in and did some squat lunges. I then did 125, and he told me my form was off. He had me arch my back more, and go up right after i went down. I felt it A LOT MORE with A LOT less weight. I ended up doing something like;

95x5
125x5
125x5
125x7
135x5

Again, he was helping me with my form, and i still did this pretty easily. I wasn't so sure if it was good to go right up right after i went down, because it is called the "dead" lift. However, i felt this a lot more.

Bench Press-- There were 2 people working in with me, and one of them (a friend of a friend) had to leave really soon, so i let him do his 3 sets pretty quickly. This is the first time i ever benched, and there was another man there who helped me out. I started out with 95x7, and felt like i could definitely do more weight.

Then i did 105x8, and 105x10... The man spotting me kind of helped me through it by making sure the bar was stable when it hit my chest (i wanted to tell him to stop but he was being really nice and i didn't want to), but i still did pretty much all of the work. I know i should have done less weight for more reps, but he said since it was my first time not to go above 105.

so bench was
95x7
105x8
105x10


By the time i hit dips, i really felt it in my chest.. I am kind of starting to think i should do dips as a "reinforcer" of the whole workout, because at the end of my workout i can't get in as many dips as i can when i am not sore. I did 8, 5, 5, and really fucking struggled on these because i was so sore from earlier in my workout.

Then, i did my 3x15 calf raises.


Here is my fucking rant... sorry i am going to curse a lot because i am really fucking pissed. So today, it was pooring as shit outside, and i drove 3 of my friends home. I was going to the gym with one kid, so i took him back to his house to get his car, went inside so he could get changed and do some shit, then went to subway. As i was leaving subway, i tried calling my mom's cell and home number, but she didn't fucking answer so i called my brother. I told him to tell my mom i was at the gym (hadn't left yet) so she wouldn't get all pissed and shit, but no shit he forgot to tell her. This was at 3:54. So i got there at 4:02 and called her yet again and she didn't fucking answer. Then, i went inside and left my phone in the car by accident. I stayed at the gym for nearly fucking 90 minutes because of the amount of people that were there (i don't plan on doing this ever again). I got out, and saw fucking 11 missed calls and 6 new text messages. Who from but my mom and dad who needed me home? Now, i get home and find out i am grounded for 2 weeks.. No car, no nothing which = no gym unless one of my friends can take me. Now i explained the entire story to her, and she got all fucking pissed. Oh, and apparently i wasn't supposed to drive home the kid who i drove home becuase my parents don't like him (they told me not to drive with him, but never said he couldn't drive with me). So basically, my gym time for the next 2 weeks (and more if my parents keep being assholes) is down the drain. I can't really walk there, as it's kind of far and not worth the walk, but shit i am really mad right now. If i can't make a workout, i will do some intense bodyweight stuff.

 

[ExtraMile]

How does someone work in with you on deadlifts when he is doing lunges?

 

[JDid23]

How does someone work in with you on deadlifts when he is doing lunges?

lol... yeah we figured that out. I would do a set, move the bar like on the floor resting against the rack and he would step over it. then he would do his set, put the bar back and i would then do a set.

 

[ExtraMile]

lol... yeah we figured that out. I would do a set, move the bar like on the floor resting against the rack and he would step over it. then he would do his set, put the bar back and i would then do a set.

Why do you feel the need to start from a hang? Its called a deadlift cuz it starts each rep as a dead weight on the floor...

It would solve alot of your problems of other people getting in the way too, and you dont have to walk back holding the weight

 

[JDid23]

Why do you feel the need to start from a hang? Its called a deadlift cuz it starts each rep as a dead weight on the floor...

It would solve alot of your problems of other people getting in the way too, and you dont have to walk back holding the weight

sorry i kind of explained it wrong.. He told me to go up, and as i went down go right back up so i wasn't starting from a hang. Before this i did every rep "dead" and not as fast.

 

[ExtraMile]

Oh rigth I get you

 

[JDid23]

i wanted to make my 100th post a damn good one so here it is;

my dad told me to make sure i squatted 15 lbs less than my last workout, so i did (last time was 165)

Squat
95x5
125x5
150x5
170x5

Clean/Jerk- This one was really taking; I failed on the 5th rep for 95, but gained composure and toughed out one more.
65x5,
85x5,
95x5

Row- This was the 2nd time i had done BB Rows (2nd workout, but then i did clean/press only instead).. so i didn't want to do too much. I only really struggled with the last few reps, but it wasn't too much of a struggle. Next time i want to go for 95.

45x5
65x5
75x5
85x5


Plank- 55 seconds
Twist- 3x20 (25 lb weight)
Twist- 3x20 (25 lb weight)
Plank- 48 seconds
Twist- 3x20 (25 lb weight)

Near the middle of my last set of twists, i accidentally hit myself in the head with the weight (haha i know).. i thought there was a dab of blood, but i am okay. Pretty funny lol

Chins- 5,4,3,5 (i will rest some more in between next time, but i want 6 on my first).

I don't do the chins at the gym because the chinup bar they have there isn't like a bar.. there are two things you put your hands on. However, i think i will try it next time. Maybe it's better like that because right now, i feel like my left arm is doing a considerable amount more work than my right arm. My left bicep is stronger/bigger than my right, so i think this is happening.

Should i do chins at the beginning of the workout, because everytime i do them at the end, my arms are already tired and this is a bit after i get home.

Same goes for dips.. i want to do them weighted, but i can't even do 3x8 unweighted by the end of doing deads/bench/squat.

EDIT: My back is pretty sore right now.... do you think that clean/press AND BB Row is a bit much? I was thinking about switching to just OH Press but i love Clean/Press so much.

 

[ExtraMile]

i wanted to make my 100th post a damn good one so here it is;

my dad told me to make sure i squatted 15 lbs less than my last workout, so i did (last time was 165)

Squat
95x5
125x5
150x5
170x5

Clean/Jerk- This one was really taking; I failed on the 5th rep for 95, but gained composure and toughed out one more.
65x5,
85x5,
95x5

Row- This was the 2nd time i had done BB Rows (2nd workout, but then i did clean/press only instead).. so i didn't want to do too much. I only really struggled with the last few reps, but it wasn't too much of a struggle. Next time i want to go for 95.

45x5
65x5
75x5
85x5


Plank- 55 seconds
Twist- 3x20 (25 lb weight)
Twist- 3x20 (25 lb weight)
Plank- 48 seconds
Twist- 3x20 (25 lb weight)

Near the middle of my last set of twists, i accidentally hit myself in the head with the weight (haha i know).. i thought there was a dab of blood, but i am okay. Pretty funny lol

Chins- 5,4,3,5 (i will rest some more in between next time, but i want 6 on my first).

I don't do the chins at the gym because the chinup bar they have there isn't like a bar.. there are two things you put your hands on. However, i think i will try it next time. Maybe it's better like that because right now, i feel like my left arm is doing a considerable amount more work than my right arm. My left bicep is stronger/bigger than my right, so i think this is happening.

Should i do chins at the beginning of the workout, because everytime i do them at the end, my arms are already tired and this is a bit after i get home.

Same goes for dips.. i want to do them weighted, but i can't even do 3x8 unweighted by the end of doing deads/bench/squat.

EDIT: My back is pretty sore right now.... do you think that clean/press AND BB Row is a bit much? I was thinking about switching to just OH Press but i love Clean/Press so much.

Aslong as your back muscles are sore not your back joints or muscles hurt then carry on, just means they got worked hard.

Drop the russian twists if you want no need for them really, you said you didnt enjoy them much anyway...

oh and with squats if you cant go any higher than 170 then just start adding more reps every workout, you need to be doing more poundage or reps than last workout so your body can conintually adapt and grow.

 

[JDid23]

Aslong as your back muscles are sore not your back joints or muscles hurt then carry on, just means they got worked hard.

Drop the russian twists if you want no need for them really, you said you didnt enjoy them much anyway...

oh and with squats if you cant go any higher than 170 then just start adding more reps every workout, you need to be doing more poundage or reps than last workout so your body can conintually adapt and grow.

yeah.. i think i'll try 175. I am pretty confident i can get that

Also, whenever i touch my shoulder with my right arm, i feel it a lot in my right bicep (takes a few seconds. I feel it more when i touch the back of my right shoulder, but nowhere else.

My right bicep has always been really weird. When i go to flex it, it kind of like shakes as i am going up. It's weird because it was like this even a year ago before i started lifting. My mom said it was probably nothing, but idk the trembling is really weird. Do you think it is from working it kind of hard or do you think there might be something messed up with my right bicep?

 

[ExtraMile]

yeah.. i think i'll try 175. I am pretty confident i can get that

Also, whenever i touch my shoulder with my right arm, i feel it a lot in my right bicep (takes a few seconds. I feel it more when i touch the back of my right shoulder, but nowhere else.

My right bicep has always been really weird. When i go to flex it, it kind of like shakes as i am going up. It's weird because it was like this even a year ago before i started lifting. My mom said it was probably nothing, but idk the trembling is really weird. Do you think it is from working it kind of hard or do you think there might be something messed up with my right bicep?

Ok, take the squats easy dont rush ahead and add too much weight at once, same with any lift.

No idea about the bicep bro, Iv said before Im nothign like an expert in any of this.

 

[JDid23]

Ok, take the squats easy dont rush ahead and add too much weight at once, same with any lift.

No idea about the bicep bro, Iv said before Im nothign like an expert in any of this.

it's all good.. you've been a big help man

My bicep is less sore today, but just the fact that it kind of trembles when i go to flex it is really weird. It's always been like that.

yeah it seems like my squat is going ahead of my other exercises by a shitload lol. I was a bit skeptical about it hurting my back at first, but now it's like when i squat, the bar doesn't even hurt my back when i rest it.

I am going to train my friend in July ,so hopefully i can learn a lot by then. He has 1 month free at the gym in July, but he has dumbbells for now. Does anyone know a good routine for DBs? He has the power blocks so it goes up a lot in weight. I think his go up to at least 85 or 95, and he has barely been lifting so he has room to grow.

Well a little recap for myself up to this point after 10 workouts

Squat
1st Workout- 95
10th Workout- 170

Deadlift
1st Workout- 105
10th Workout- 160 (fixed form last time)

Bench Press
1st Workout- (Started with DBs but made progress up till the 9th workout when i tried, only done it once 30/30/35- all x5, went up to 40/40/45.
10th Workout- 95x7, 105x8, 105x10 (a man there helped guide me through it on the last 2 sets i didn't really want him to but he was being really nice, so next time i will get a better estimate and do less reps)

Dips
Around the same... i can do more now but only at the beginning of my workout. I don't usually have enough left in the tank to do a full set of 3x8 dips.. even the weighted ones with 10 pounds i can only do 3 or 4. Are my better off doing 3 or 4 weighted or as many as i can unweighted at the end of my workout?

Calf Raises
Same as before- 15, 15, 15 each workout

Rows
Unfortunately, i have only done rows twice out of my 10 workouts and unintentionally, it was the same amount of weight for both of them. However, 10th workout felt much easier than the 2nd workout when i did them for the first time (even w/out doing them again). I was contemplating adding them w/ the cleans, but i really think they are a good/fun exercise. 45, 65, 75, 85. Next time i'll hopefully go up to a set of 95.

Clean/Jerk
1st Workout- 65, 75, 85
10th Workout- 65, 85, 95

These are hard as shit to progress in. I failed on the 5th rep for 95, but gained composure and got it. I don't think i can go over 95 for the next workout.

Chinups
1st Workout- 3, 3, 4, 5 (Not full ROM for all)
10th Workout- 5, 4, 3, 5 (Full ROM)
Inconsistent rest time

Planks
Haven't really tried to make tons of progress, but next time i want to definetely get over a minute for the first, and 45 seconds for the second one.... Then try to add around 5 seconds to the first one each workout.

Russian Twists
1st Workout- 20, 20, 20 (10 pound weight)
10th Workout- 20, 20, 20 (25 pound weight)

I actually like the russian twists. I like to do twist-plank-twist-plank-twist.


Would adding lunges DB Lunges to either workout be too much? If anything, i would probably add it to my A Day because i can do it right before/after calf raises. If i were to add it to B Day, i think i would have a few too many exercises.

Adding it to A Day might be pretty taxing too, but what would you guys think? I wouldn't mind taking out an exercise to add the lunges

My current routine is

Day A:
3x5 Squat
3x5 Bench
3x5 Deadlift
3x10 Dips
3x12 calf raises


Day B:
3x5 Squat
3x5 Standing military press
3x5 Rows
3x failure chinups (i can't do many yet)
3x20 russian twists (with 25 pound weight)
Planks 2x failure

 

[JDid23]

hmm i guess i will make some goals for what i want to achieve by my 20th workout.

Squat- 200 pounds (i don't want to get too high too fast)
Deadlift- 200 pounds (i don't know how much i am at now because i fixed my form, but i might want to increase this number a bit more)
Bench Press- 135x5
Dips- (no idea, i will have to see how i progress during bench but after my bench press i am usually damn tired to do a lot of dips)
Calf Raises- After my 15th workout, i will make it 3x20.

Clean/Jerk- 110x5... this is without any failing and being able to really do it. 95 is real hard for me right now, i think i can get to 115, 120 at the most but 110 is the minimum i will take.
Rows- 115x5- minimum like the clean/jerk
Chinups- i want to be able to do 8 on the first set.
Russian Twists- Same thing..
Planks- Well if i do it 5 workouts, and want to increase by 5 seconds per workout, i would say that on my first set i want to do about 1:25.


I do have finals coming up so i might be a little more inconsistent with lifting. However, after school i will be lifting and in July i am going to start training for soccer

 

[JDid23]

today was funny as shit... i was kinda pissed in the beginning because there were 2 college kids doing deads at the squat rack. I went up to them while they were doing deads and asked if they would be done soon. They said they'd be done in 2-3 more sets, so i ended up benching and then waited for them to finish.

As i was going to the bench, 2 of my friends were there so i let them finish up a set and went in. Then, a kid with a serious stutter asked to bench, and i told him he can work in with me. I didn't know he was mentally retarded. I did a warmup set of 95x5, and then he tried to do it with 10s and he couldn't lift the bar off his chest so i got it up for him, and he used the bar. Then, i did 105x5 with no real difficulty. After that i ended up doing 115x3, becuase on the 3rd rep the kid kept talking to me and he told me he set the leg press record at 85 pounds. I know i sound like a complete prick now, but i ended up lauging so hard that i couldn't lift the weight up. My other friend kind of laughed at me and i ended up getting the weight back up.

I think i can bench 115x5 (second time benching), but it is kind of hard for me to balance the weight because of stability i guess.

Squat- Ok, so after benching i went back to the squat rack and saw them doing curls. They said they'd be done soon and save it for me, but they ended up doing 6 sets more for each of them!! I was pretty annoyed, and i just kind of talked to some friends who were there. I had to stop the kid i spotted for earlier from trying to leg press 750. When i finally got to squatting, a man there who i was talking to knows of a lifter (damn i forgot his name) at a nearby college who squatted 900 pounds 3 times ATG and told me besides him i was the best powerlifter he knew.. So i guess that meant my form was good on the 155, and for the 175 he said my form was good, but my back was just a little bit curved. Any good ways to fix this? I could handle the weight fine, but i think i am going to stick to 175 for the next 2 workouts, and maybe move up my warmup sets. As long as i am doing the lifts, i am satisfied. My dad is also skeptical about me lifting too much, and i don't want to be a bodybuilder or powerlifter or anything in the long run, it's just to get in shape for soccer.
Squat
95x5
135x5
155x5
175x5

Deadlift
95x5
135x5
155x5
165x5

Ok so i ended up doing fine up to 155... When i got to 155 i was still doing okay in terms of not dropping the weight. However, when i hit 165 it seemed one side would like slam to the ground before i could put the other on the ground. The 4th rep slammed pretty hard and people turned around and just stared at me lol. The 5th was the same but not as bad. I was in control for the most part on the way up, but when it went down i felt a little less in control, and the shit slammed. It felt pretty akward having tons of people look back at me, but i shook it off. The kid said my form was fine, except that i should use one hand with an open grip. An my legs should come down less (which he is correct about).

Would it make less noise if i avoided using the 45s and used 25s with some 10s instead? The 45s feel like a better range of motion, but i FUCKIN HATE having them slam. My grip seemed to kind of slip.. anyway to fix this besides chalk or gloves?


I think i am going to go to 145 next workout, and then slowly work up in 5 pound intervals. I am making advances in my other lifts, and i just want to make sure my deadlift grip is okay and i am not dropping the weights. I will surpass 200 before the end of July, so i am not too disapointed. (it won't lag behind too much, and i play soccer and want my squat to be my best lift). I have to improve my grip though.

Dips... My arms weren't too tired to be honest (i should have gone harder on bench), and i ended up doing 8, 8, 6. I am 100% doing them weighted next time.

Calf Raises, 3x15 as usual. Is using the machine for calf raises better?

 

[JDid23]

just got home from a workout.... Squat was the same as last time.. i could have gone to 180 but i felt a little something in my leg while stretching so i left it the same and once i went down i didn't really feel it. Clean/Press was tough as usual but i didn't fail on the 5th rep this time. Rows were surprisingly hard compared to last time... I might have used the wrong form last time, but i don't remember. This time though i went up to my stomach, not chest. I even had to cheat a little to get it up, which pissed me off so i might just start from scratch on rows.. I'll see how my first set goes next time. My back feels sore as shit after doing clean/jerk and rows. Then i ended with some planks and russian twists.. planks were 1 minute and 48 seconds, twists were 3x20.. (might try for 4x20 next time or 3x25.). Chins on this thing i do them on are getting harder..

Oh, and the 2 douche bags who were there last time who said they would be done soon with deads, and right when they were done they went to curls........ well they came up to me while i was doing clean/press and i told them i had 3 sets of those/3 sets of rows and said they could work in, but they were too pissed to answer me at all and just fucking left. I kinda just smiled to myself. Anyways, my workout today was

Squat
95x5
135x5
155x5
175x5

Clean/Jerk
65x5
80x5
95x5 (i will go for 100 next time, but i am not so sure about grinding out 5 reps)

Rows
65x5
80x5
85x5

Chinups- 6, 4, 3

Planks
1 min
48 sec

Twists
3x20

 

[JDid23]

Just got home from a long day... tried to teach my friend how to do all sorts of shit but his stupid personal trainer is using elastic bands with him, so he doesn't really believe me that about all the compound lifts and how they are better for you. Unbelievable what a fucking waste of money a PT is at the YMCA.

Squat
95x5
135x5
155x5
180x5

Bench Press
95x5
105x5
120x4

Deadlift (less weight for better form)
95x5
115x5
135x5
145x5

Dips (10 pound weight between my legs)

6, 7, 5

Calf Raises
3x15

 

[ExtraMile]

Just got home from a long day... tried to teach my friend how to do all sorts of shit but his stupid personal trainer is using elastic bands with him, so he doesn't really believe me that about all the compound lifts and how they are better for you. Unbelievable what a fucking waste of money a PT is at the YMCA.

Squat
95x5
135x5
155x5
180x5

Bench Press
95x5
105x5
120x4

Deadlift (less weight for better form)
95x5
115x5
135x5
145x5

Dips (10 pound weight between my legs)

6, 7, 5

Calf Raises
3x15

dont let your friends traniing bother you! concentrate on yourself for now and make sure your always bigger than him! and everyone else in your classes at school for that matter!

 

[JDid23]

dont let your friends traniing bother you! concentrate on yourself for now and make sure your always bigger than him! and everyone else in your classes at school for that matter!

I didn't... He is damn weak and has no shoulders so i was trying to teach him OH Press.. he thought i was a know-it-all and shit. I also showed him squats, which he hated. Oh well, he can either stick with me when he is back from vacation or go off with his PT w/ his elastic bands

 

[JDid23]

i worked out 2 days ago and it sucked..... i was sick the day before, and i didn't have enough food in me to complete my workout.. I ended up doing (this felt fucking horrible)

Squat
95x5
135x5
155x4


Clean/Press (before squat, was working in with someone)
65x5
85x5
95x5

I don't think i used great form.. I am not positive on my clean, so i am going to switch to just press (how it is normally)

DB Rows (3 people at rack at the time)

40x5 (per arm)
40x5 (per arm)


awful workout



And of course my stupid ass decided to go to Burger King with some friends right after the 2 finals drained the shit out of me today. I had chicken fries w/ buffalo sauce (i am fucking brilliant aren't i).. I am going to go to the gym in about 35 minutes, and hopefully i will be able to complete my workout okay today.


EDIT: man i am so fucking mentally/physically tired... i am going to stretch for a while now and then make my way out the door

 

[JDid23]

woah.. today felt great.. i just took off my shirt and i swear my chest and arms are both 10x more developed than they were a month ago. I felt the BK a bit, but i didn't let it stop me

Squat (next workout i'll raise each working set by 5 lbs and leave the 180)
95x5
135x5
155x5
180x5


Deadlift
115x5
135x5
155x5

Bench Press
95x5
105x5
120x5 (my friend guided me up on the 5th rep)

Calf Raises (20 lb DBs in each hand and let me tell u i felt that shit big time)
15
15
15

Dips (with a 10 pound weight between my thighs)
7
4
3


The 7 wore the hell out of me

 

[JDid23]

eh i guess the post never saved from yesterday..... my workout was

Squat
100x5
140x5
160x5
180x5

OH Press (no pushing this time)
65x5
75x5
85x4 (pushed on the 4th rep, missed on the 5th)

Rows- without the 45s, it feels like a weird ROM. It's like i had to bring my legs down further so i could reach the bar. the 25s on both sides felt a little better than the other 10s, but regardless it felt a bit strange.
65x5
75x5
95x6 (felt like i needed one more)

(too many people at the chinup place)-- ended up not having enough time and i did 5 at home.

Planks- 53 secs (wtf), 1:03

Russian Twists- 3x20

Captains chair leg raises (i completely felt like doin these for some reason)- 2x10

 

[JDid23]

Today, i did 100x5 and felt a small pain in my left quad.. It was nothing too bad, so i kept squatting. I did 140x5, 160x5, and 185x5 after that and i still felt the pain, but it didn't keep down my form. I feel it a little bit when i flex it, but besides that it's really nothing. I am training primarily for soccer, so i am going to run every other day (3x a week/lift 3x a week) with Sunday's off. Do you guys think i should stop squatting for a little bit in case this is something bad? I don't want to stop squatting because i have truly come to enjoy the exercise along with its benefits, but i don't want to fuck up my knee before soccer starts, which will only stop me from training hard. Should i switch squats to something like lunges?

Squat
100x5
140x5
160x5
185x5

Deadlift
135x5
145x5
165x5

Bench Press
95x8
105x7
120x6

Calf Raises (20 pound dumbbell will try 25s next time)
15
15
15

Dips (10 pound weight in between my legs)
7
5
3

 

[JDid23]

Squats still hurt in my left leg today. I think i am going to take off on squats over the next week or so. Better safe than sorry, especially with soccer season just around the corner.

I felt pissed about my OH Press. I don't think i am ever going to go at around 10:00 AM again because i felt like i couldn't lift nearly as much.

Squat
100x5
140x5
160x5
185x5

OH Press
65x5
75x5
80x3

Row
75x5
85x5
100x5 (cheated on last one)

Alternate DB Curls (i switched to this from chins becuase my left arm was definetely doing more with the chinups

20 lbs x 10 (x3)

Plank:
1:16
1:03

Twists:
3x20 (i did 26 on 2 of the sets for some reason lol)

Leg Raises on the captains chair
2x10

 

[JDid23]

Squat

i couldn't squat today again.. i showed my friend how to do it with 2 reps of the bar and he did some squatting. I felt it a lot today even with only the bar.

Deadlift-- i am really happy i dropped the weight around 20 pounds about 2 weeks ago. I use double overhand grip and i feel like i have much more control over my deads. When should i start using a belt? Some kid there who is a freshman in high school who has been lifting for 7 months uses a belt for 1 rep of 225, and i don't want to get too high without a belt. I will go to 175 next workout, then stall it one more so i go up every 2 workouts.
135x5
155x5
170x5

DB Lunges
i used 25 pound weights and just did some... i wasn't 100% on my form so i stopped and i am going to look them up for next workout if squats still hurt.

Bench Press
95x8
105x5
125x5 (5th rep spot)

Calf Raises (25 pound weights by my side and fuck i felt these burn good)
15
15
15

Dips (10 pound weight between me)
8
5
5

 

[JDid23]

was at a hotel yesterday.................... wow the weight room was TERRIBLE lol.. it was a B day, all they had were a bunch of shitty machines, a smith machine, and some DBs. Not to mention the DBs only went to 40 pounds!!!

I was doing lunges, but i really just fucking hate lunges to be honest. Tomorrow, i am going to do Leg press as a substitute for Squats (quad is still bothering me) but if that hurts i am just going to skip out on it.

Anyways, i did

Rows
40x5 (per arm)
40x5
40x5

OH Press
20x5 (per arm)
20x5
25x5

DB Alternating Curls
20x10 (5 per arm)
20x10
20x10

Leg Raises- 1x10

Chinups (on the smith machine, but the fucking grip was horrible and it was all sweaty)-
3
3

That is about it... really just a shitty workout. Tomorrow, i will go back to an A Day, and work from there. Can't wait to get a real workout in tomorrow!

 

[JDid23]

some guy was doing deads so i ended up benching first...

Bench- A friend of mine was benching,and he was there to push me to see how many i could do with 135. I will go from 135 as my max next workout.
95x5
105x5
130x6 (6th spot)
135x3 (3rd spot)

Deadlift- I taught my friend how to DL, so by the end i must have done 8 or 9, maybe 10 with 175. It felt like nothing though
135x5
155x5
175x5 (like i said, i ended up doing a lot, and it felt easy, so next workout i am going to try 185 and HOPEFULLY start squatting again)

Calf Raises (holding 25 pound DBs)
15
15
15

Dips (10 pound weight between my thighs)
9
7
4

DB Lunges- holding DBs x reps
25x10 (5 per leg)
30x10 (5 per leg)
30x2 (felt a pain... so i am going to really stretch it out now)


Anyways, i feel like i have made really nice progress. I am going to show some of my friends how to do compounds, and hopefully they will see the same gains that i made. Thanks to everyone who helped me out here.

 

[JDid23]

I ran a half a mile on the tredmill and it showed me how bad of shape i am in for soccer lol.

Squatting still hurts my knees, so i figure i will just take another full week off squatting before i even attempt to do them again, and hopefully by then i will be better and be able to go back full throttle.

OH Press
65x5
75x5
85x5

Bent over Rows
75x5
85x5
100x5

Alternate DB Curls- my right bicep is my weakest asset to my body at the moment.. almost non-existant so i am hoping this will help even me out. My left bicep does more work during chinups.
20 lbs x 10 (5 per arm)
20 lbs x 10 (5 per arm)
25 lbs x 10 (5 per arm)

Planks
1:25
1:37

Twists (with a 25 pound weight)-- idk why i decided on 26 lol.
26
26
26

 

[JDid23]

Squat
Starting again on Thursday

Deadlift-- 185 was a bit much. i am going to try to do 180 next time.
135x5
160x5
185x3
175x4

Bench
100x8
115x5
135x5 (5th spot)

Standing Calf Raises (25 lb DBs in each hand)
15
15
15

Dips-- i finally realized that my ROM wasn't great. I didn't go all the way down on each and every rep.. so i did
7 (10 lb)
6
6

i hope to have a better idea of where i really am on my dips my next workout.

 

[ExtraMile]

for calves try a rest pause routine do it on a calf raise machine or in a smith machine standing on a block so u can get a bigger ROM

 

[JDid23]

for calves try a rest pause routine do it on a calf raise machine or in a smith machine standing on a block so u can get a bigger ROM

ah alright thx... i saw someone using the calf raise machine for that. Should i just hold the DBs on the calf raise machine or should i actually use the weight on the machine for them? I did some reading on Nelson's calf workout, and it looks sick! However, i play soccer 2 days a week (wednesday and sunday) and lift 3 days a week (saturday OR sunday, tuesday, thursday) so i don't want to try this on sat/sun or tuesday. My next A day is thursday, so i am definetely going to give the 75 rep thing a try.

 

[ExtraMile]

ah alright thx... i saw someone using the calf raise machine for that. Should i just hold the DBs on the calf raise machine or should i actually use the weight on the machine for them? I did some reading on Nelson's calf workout, and it looks sick! However, i play soccer 2 days a week (wednesday and sunday) and lift 3 days a week (saturday OR sunday, tuesday, thursday) so i don't want to try this on sat/sun or tuesday. My next A day is thursday, so i am definetely going to give the 75 rep thing a try.

The day after it wont be so bad, it will be the second day after that is the worst. Stretch them after your workout and on your rest days in which they are sore. Start off with it once a week and build up. If you in the calf raise machine then dont use dumbells lol. Or do it in a smith like I said

 

[JDid23]

The day after it wont be so bad, it will be the second day after that is the worst. Stretch them after your workout and on your rest days in which they are sore. Start off with it once a week and build up. If you in the calf raise machine then dont use dumbells lol. Or do it in a smith like I said

idk why but i love doing them with DBs for some reason lol. would it be okay to use the things for stepups and just do it on those? And for the calf raise machine, i am guessing i should add weight on and do them? Thx

 

[JDid23]

Squat
legs are still fucking sore as fuck shit from soccer. I am dying to squat again. I think i will have to work back into it since i have taken at least the last 2-3 weeks off on squats (was at 185x5). I will see where it takes me.

OH Press
65x5
75x5
90x4

Rows
75x5
85x5
100x3
100x4 (going to do it again next workout. a powerlifter there helped me out a bit)

Planks
1:52
1:47

Twists-- going to switch to leg raises next workout just because i enjoy the exercise.
26 (25 lb weight between legs)

 

[JDid23]

just my luck i fell on my ankle during soccer yesterday.... therefore i didn't do that calf workout or squat

Deadlift
135x6
155x5
175x3 (hook grip left over)
175x3 (hook grip right over)
175x3 (double over)

Bench Press
100x7
115x6
135x5 (5th spot)
135x4 (4th spot)

Dips (FULL ROM)-- for the first 2 sets, i litteraly had to go like an inch more to get 7, but i couldn't do it. It's nice to know that i am getting a better workout and actually feel more tired from these dips. I know i could do more if it wasn't for the bench to failure right before, but i still think that this is solid for now.
6
6
5

 

[SaiBoT]

just my luck i fell on my ankle during soccer yesterday.... therefore i didn't do that calf workout or squat

Deadlift
135x6
155x5
175x3 (hook grip left over)
175x3 (hook grip right over)
175x3 (double over)

Bench Press
100x7
115x6
135x5 (5th spot)
135x4 (4th spot)

Dips (FULL ROM)-- for the first 2 sets, i litteraly had to go like an inch more to get 7, but i couldn't do it. It's nice to know that i am getting a better workout and actually feel more tired from these dips. I know i could do more if it wasn't for the bench to failure right before, but i still think that this is solid for now.
6
6
5

Good job!

 

[JDid23]

thanks man any advice as far as lifting goes? I think i might have plateaued on my bench press, so i am going to drop it to 125, and go up 5 pounds per workout again until i hit my next plateau or hit 3 or 4 reps until i get 5. As for deads, i feel more in control when i do over/under grip.. The bar doesn't slip out of my somewhat sweaty hands and bang onto the floor. Is it okay to switch it up like i did with the 175 today? When i tried 185, i only got 3 before i couldn't grip the bar anymore, and i think this could have been avoided by doing over/under. For OH Press, it's normal to progress at a slow rate right? This exercise is taking no matter how light the weight on the bar is lol

 

[SaiBoT]

Yes you can switch up grip if you know you can't do it any other way.

About bench you are good, work more reps, up to 8 with 135lbs then increase it again.

The overhead press takes longer to come up, be patient!

 

[JDid23]

Yes you can switch up grip if you know you can't do it any other way.

About bench you are good, work more reps, up to 8 with 135lbs then increase it again.

The overhead press takes longer to come up, be patient!

alright thx sounds good... Is what i did today okay with switching between the over/under and double over for each set? Maybe like 2 over/under with right/left alternating, and 2 double over for a total of 6 reps?

 

[SaiBoT]

alright thx sounds good... Is what i did today okay with switching between the over/under and double over for each set? Maybe like 2 over/under with right/left alternating, and 2 double over for a total of 6 reps?

Yes it's ok, makes you more balanced.

 

[JDid23]

Squat-- first time in 3 weeks i squatted, so this was 30 pounds less than where i left off. Disappointing, but nice to be squatting again. I should bring it back up to where my deadlift is rather quickly.
95x5
135x5
155x5

OH Press
70x5
80x5
90x4 (failure)
90x2 (2nd was push press)

Row
75x5
85x5
100x5

Chinups (not to failure) probably could have pushed one more on each one, will def next time and this was the first time i did them in the gym. It felt good, and i will start to increase the amount i do and really keep track. Maybe the rows hit my bi's kind of hard so i did less?
4
4
3

Leg Raises- (got sick of twists)- no real reason for the stop after my 6th.. someone interrupted me
10
10
6
4

Alt. Bicep Curls
20x10 (5 per arm)
20x10 (5 per arm)
25x10 (5 per arm)



Planks- 52 seconds. was doing them at home because i had to go, and just kinda fucked it

 

[ExtraMile]

dont go to failure on OHP. Failure and strength gains do not go together...

 

[SaiBoT]

I could bet you are not resting enough between sets take 2 better 3 minutes for the heavy stuff and see how that works for you!

 

[JDid23]

EM- really? i don't think i could add weight without going to failure on 5 reps at least once, maybe twice while trying the exercise.

Korin- yeah i tried to rest around 90 secs-2 min.. i will try to rest longer next time. Dam, that shit is hard lol

 

[JDid23]

i figure i'll start keeping track of my diet.. This morning i didn't have much i gotta learn to make oatmeal/eggs lol.. i don't cook at all but my mom is a chef and i really want to learn.

Glass of Acai berry juice, multi vitamins (been taking for a week), bannana, yogurt (14 g of protein)

for lunch, i am going to have 2 peanut butter and jelly sandwiches, an apple, and a 20 g protein bar a little after about an hour or 2 before my workout. I will have a shake when i get home from after lifting, and hopefully have a huge dinner. I know i need to eat more, just tough right now and i haven't planned anything.

 

[ExtraMile]

i figure i'll start keeping track of my diet.. This morning i didn't have much i gotta learn to make oatmeal/eggs lol.. i don't cook at all but my mom is a chef and i really want to learn.

Glass of Acai berry juice, multi vitamins (been taking for a week), bannana, yogurt (14 g of protein)

for lunch, i am going to have 2 peanut butter and jelly sandwiches, an apple, and a 20 g protein bar a little after about an hour or 2 before my workout. I will have a shake when i get home from after lifting, and hopefully have a huge dinner. I know i need to eat more, just tough right now and i haven't planned anything.

Ok, two tips, not sure if I already told you this but take tortilla wraps with chicken and salad and veggies in to eat at work/school. Second make a big shake of oats, whole milk, couple of raw eggs, some whey, 2 bananas and some ANPB. Enough so that the finished shake is over a litre. Have half pre workout and half post workout.

 

[JDid23]

Ok, two tips, not sure if I already told you this but take tortilla wraps with chicken and salad and veggies in to eat at work/school. Second make a big shake of oats, whole milk, couple of raw eggs, some whey, 2 bananas and some ANPB. Enough so that the finished shake is over a litre. Have half pre workout and half post workout.

ahh i was actually going to ask what i should put in my shake just now after i made one.. The one i had today wasn't half as good as that sounds, but it did taste real good. It was only orange juice, rasberries, whey, and some ice lol. It didn't feel like enough. I will see when i can get out to the store and get the stuff for the tortilla raps. Thx for the advice. Also, is ANPB peanut butter? That's all i can think of. Also, i don't have time to get a pre workout shake which is why i bring the 20 g protein bar and eat it there.

 

[ExtraMile]

ahh i was actually going to ask what i should put in my shake just now after i made one.. The one i had today wasn't half as good as that sounds, but it did taste real good. It was only orange juice, rasberries, whey, and some ice lol. It didn't feel like enough. I will see when i can get out to the store and get the stuff for the tortilla raps. Thx for the advice. Also, is ANPB peanut butter? That's all i can think of. Also, i don't have time to get a pre workout shake which is why i bring the 20 g protein bar and eat it there.

ANPB is all natural peanut butter.

so lets say u eat tea at 6.00. at 6.45 drink your shake, hit the gym 7.00-8.00! or instead, go after your tea and treat your tea as your pre workotu meal...

 

[JDid23]

decent workout today:

Squat-- pleaseeee stop this pain quad. No more squatting until i see a doctor. only did 5x95 lbs.

Deadlift- (2x right under left over/2x left under right over/2x double over
135x6
160x6
180x6

Bench- Definitely plateaued at 135. Hell, my last rep of 125 was tough to bust out today.
95x8
115x6
125x5

Calf Raises (elevated)- I did these with 20 pound DBs and sometimes found myself falling off the small elevation. Maybe i'll drop this to 10 DBs for next workout. Anyways, i had a nice burning sensation in my calves.
20
20
20

Dips- I did the wider position today and found i can do more even when i go allt he way down.. I am guessing this is more chest and the closer position is more triceps?
8
6
6

 

[JDid23]

new routine from Korin... thx bro

Workout A

Bench Press 2x5-8 working sets... warmups- 45x10, 95x5, 115x5, 125 working.
Inclined DB Press 2x8-12
Deadlift 1x5-8
Chins-2x5-8
Rows 2x5-8
Military Press 2x5-8
Lateral Raises 2x8-12

Workout B

Squats 2x5-8
Walking lunges with dumbbells 2x20
Calf Raises 3x15
Leg Curl 3x6-8
Dips 2x8-12
Tricep Pushdowns 2x8-12
Barbell curl 2x8-12
Inclined Db curl (45 degree bench) 2x8-12
Planks 2x failure