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z66x's workout log

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z66x

New member
So yeah I'm starting a workout log to track my progress.. I went to the gym today and started a new workout based on what joe d told me to do, so today was kinda a testing the waters day..

this is the post that im basing my workout off of

joe d said:
take a full weak off from lifting. this is important. you will probably grow in that weak. you are most likely over trained right now.

after that weak off try this.

mon
flat bench press press 3 sets 6-12 rep target but do as many as you can do
shoulder press machine 3 sets 6-12 rep
dips 3sets 10-15 rep
close grip bench press 3 sets 12-20 rep

wed
deads 3 sets 6-10 rep
shrugs 4 sets 10-15 reps
chins 2 sets 6-12 reps

fri
squats 3 sets 10-25 reps
leg curl 4 sets 8-12 reps
leg ext 2 sets 10-12 reps
stand calf 3 set 6-30 reps

every set of every lift should be done to the point where you couldnt do another rep.
go 2 weaks shooting for the high end of the rep range by using a lighter weight then go 1 weak shooting for the lower end of the rep range by making the weight heavier.

it is verry important that you learn and use strict form 100% of the time. at your age you can do something verry good for yourself with this but you could easily cause bad damage to yourself at the same time. so really study up on form during this weak off.
Click to expand...

Flat bench press 3x6-12 ( today did 1st set 115lbs 12 reps, 2nd 120lbs 11 reps then 3rd 120lbs 6 reps )
Shoulder Press Machine 3x6-12 ( 1x6 55lbs, 2x10 40lbs, 3x11 40lbs )
Dips 3x10-15 ( 1x11 146.6 lbs, 2x11 146 lbs, 3x7 146lbs )
Close grip bench 3x12-20 ( 1x7 65 lbs, 2x11 55lbs, 3x15 50lbs )

Only reason it's messed up is because I don't usually do these exercises so I was testing weight, and yeah that's the first day back from a week off. Any criticisms about this or advice?


Oh yeah my current stats are like 146lbs 5'11 around 7-10% bf (if that), 16 years old.
 
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Anything? Also I have a question about deadlift form.. What's the right way to do them because I look on YouTube and they all look different..
 
z66x said:
Anything? Also I have a question about deadlift form.. What's the right way to do them because I look on YouTube and they all look different..
Click to expand...

chest up, abs tight, shoulders over the bar, pull the bar up on your shins, and lockout with your glutes/hips and legs.

anything specific you're asking though?
 
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Well when I tried deadlifts before I would just lean over and use my back to pick it up, but your supposed to pick it up like doctors suggest with your legs right by bending them then extending them while you pick up the bar, and what kind of grip should I be using double over hand?
 
z66x said:
Well when I tried deadlifts before I would just lean over and use my back to pick it up, but your supposed to pick it up like doctors suggest with your legs right by bending them then extending them while you pick up the bar, and what kind of grip should I be using double over hand?
Click to expand...

drive your heels into the ground, and make sure you arch your back and keep your chest up and shoulders over the bar. Typically, one can lift more with an over/under grip than a double over hand, but do what feels comfortable. double over helps grip strength more.
 
Yeah, today I was pretty disappointed with my workout.. My deadlifts were like dead lifts and rows combined and thankfully my buddy pointed out that I was bending over way too much. Like almost 90 degrees. Shrugs, I don't feel like I should be doing because my friends and I both think that my traps are out of proportion with my body, they're too big in comparison to my body, either that or everything else is just lagging. Chin ups I couldn't add weight to because there were no belts so I tried putting a resistance band on the power rack and wrapped it over my shoulders and neck and did some chin ups. Anyways

Deadlifts (3x6-10) 1st set: 135lbs 10 reps 2nd and 3rd set: 140lbs 10 reps
Shrugs (3x10-15(i think)): 1st set: 35 lbs 15 reps 2nd set: 40lbs 15 reps 3rd set: 45 lbs 15 reps
Chinups (3x?-12(with resistance band) 1st set: 145lbs 13 reps 2nd and 3rd set: 145lbs 7 reps

I don't know what was up with the chin ups I felt exhausted.. I didn't feel like I worked anything really.. I'd like to feel my biceps and my lats get hit more on this day.. How does that look? Crappy job I did today, and I forgot my written log at school so I forgot the shrugs rep range but I have a good memory so all of this is accurate. Advice?
 
z66x said:
Yeah, today I was pretty disappointed with my workout.. My deadlifts were like dead lifts and rows combined and thankfully my buddy pointed out that I was bending over way too much. Like almost 90 degrees. Shrugs, I don't feel like I should be doing because my friends and I both think that my traps are out of proportion with my body, they're too big in comparison to my body, either that or everything else is just lagging. Chin ups I couldn't add weight to because there were no belts so I tried putting a resistance band on the power rack and wrapped it over my shoulders and neck and did some chin ups. Anyways

Deadlifts (3x6-10) 1st set: 135lbs 10 reps 2nd and 3rd set: 140lbs 10 reps
Shrugs (3x10-15(i think)): 1st set: 35 lbs 15 reps 2nd set: 40lbs 15 reps 3rd set: 45 lbs 15 reps
Chinups (3x?-12(with resistance band) 1st set: 145lbs 13 reps 2nd and 3rd set: 145lbs 7 reps

I don't know what was up with the chin ups I felt exhausted.. I didn't feel like I worked anything really.. I'd like to feel my biceps and my lats get hit more on this day.. How does that look? Crappy job I did today, and I forgot my written log at school so I forgot the shrugs rep range but I have a good memory so all of this is accurate. Advice?
Click to expand...

Joe d really knows his shit so i don't want to go against what he's saying, but maybe doing deadlifts with lower reps might be better?
 
I think the deads were my fault because I just naturally bend over and don't think about it, I tried it again and it felt and looked much better. I just wanna incorporate more bicep work and lat work into this day.. Maybe I am and just don't know it.. But shrugs I think I shouldn't be doing because they're really big for some reason.. I need worked them so yeah
 
I hope I make more progress so people might actually care torl read my threads lol.. Jdid you always post in my noob threads and I get alot of info from you I appreciate it haha
 
anytime dude :) I would stick to whatever joed has you on- he's a strong and knowledgeable guy! It might help if you got up some vids of you deadlifting if possible?
 
I don't have any video cameras but I have a camera that works I could try it out see if that works. I wanna do this right so yeah, and I'm gonna stick to this routine for a good while.
 
Okay so leg day today

Squats 3x10-25 : 1st set: 22 reps, 2nd set: 15 reps, 3rd set: 11 reps all at 95 lbs.
Leg curls: 4x8-12 : 1st set 80lbs, 2nd set 90lbs, 3rd set 95lbs all at 12 reps
Leg extensions: 2x10-12 : 1st set 50lbs, 2nd and 3rd set 55 lbs all at 12 reps
Standing calf raises: 1st set 70lbs, 2nd set 80 lbs, 3rd set 85lbs, all 30 reps

So the squats took alot out of me.. I was exhausted today.. And for the leg curls and leg extensions I totally didn't even realize that I was supposed to do 4 sets of curls and 2 sets of extensions, I did 3 and 3 instead.. How does that look?
 
Hey guys.. Today another good workout..

Flat bench press 3x12 @120lbs

Shoulder press machine 2x12 @40lbs 1x12 @45lbs

Dips 3x15 @ 146.8lbs lol

Close grip bench press 1x19 1x11 1x15 all at 50lbs

So my tri's are looking bigger and my chest looks bigger.. Quick question about dips.. I might be getting this home gym but it won't come with anything to do a parallel body dip, so is it okay to replace it with a bench dip? With some weight on my lap.. Secondly are doing dips working my traps too? I already have un-proportional traps so I don't want to work them too often.. And how can I get rid of the indent developing in between my pecs? Incline bench press? I hope somebody reads my thread for once.. ;(
 
if you do dips at home, use 2 chairs and do them that way if you can. It's a very good alternative. Not sure if dips are going to be working your traps that much, but i do know it hits your shoulders pretty hard.

Indent between pecs? Not sure, but it sounds like something pretty minor. Mind going a bit more in detail?
 
my outer pecs, as in the parts that start going into my shoulders and under my arms a bit are poofing out more and then my inner pecs dont build near as much and Im sort of developing a little indent in between the lower half of my pecs, it looks kind of like a triangle, and you can see the muscles it looks like my muscles are receding away from eachother, and they look like tears inside my skin lol.

and by two chairs do you mean like put them beside eachother with enough space in between to do dips exactly the same as the two bars? i didnt know chairs were that sturdy. and i ask about the dips working my traps because my buddy pointed out that they were being worked during my dips today. i have no idea why they are so big, i have only worked them out once in my life and that was during this past wednesday..
 
What's funny about that is that after this workout I am so exhausted that doing close grip is hard, cause I've been working my tris for lots of reps and my chest.
 
z66x said:
What's funny about that is that after this workout I am so exhausted that doing close grip is hard, cause I've been working my tris for lots of reps and my chest.
Click to expand...

Maybe do close grip first one day,,,,, 3 sets of 8 or something like that. My sternal chest area is actually pretty defined, and consequently my cgbp is really strong compared to my regular.
 
also, imo switching from machine shoulder press to standing military press would be a very good idea.
 
I don't mean to go against what you're saying but you guys told me that joe d knows his shit, so i don't know if i wanna mix up the routine that he told me to do? i dont really know what im doing.. lol. can you guys show me what a better workout would look like?\


and couple questions about military press..

should i do it like
http://www.youtube.com/watch?v=KuxfIK24AIM

or like
http://www.youtube.com/watch?v=waeCyaAQRn8

does it matter if it's seated? and when you raise it up should it kind of go behind your head or should you lift it straight up and then straight back down to your collar bone?

or should i lower it behind my head?
 
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standing is better imo. works your core more.

Also, joe d does know his shit a lot :) however, i don't see why one would have machine military over standing military.
 
okay, ill switch it with the standing military press instead. ive already watchedl ike 4 videos on it to get good form. so then my workout should look like this

MONDAY:

Flat Bench Press
Standing Military Press (previously the shoulder press machine)
Dips
Close Grip Bench Press

WEDNESDAY:

Deadlifts
Shrugs
Chin Ups
(I want to add more to this day, I feel like i'm doing nothing at the gym :()

FRIDAY:

Squats
Leg Curls
Leg Extensions
Standing Calf Raises (I do these on the smith machine, hopefully that's okay.)

anything else I should change?
 
z66x said:
okay, ill switch it with the standing military press instead. ive already watchedl ike 4 videos on it to get good form. so then my workout should look like this

MONDAY:

Flat Bench Press
Standing Military Press (previously the shoulder press machine)
Dips
Close Grip Bench Press

WEDNESDAY:

Deadlifts
Shrugs
Chin Ups
(I want to add more to this day, I feel like i'm doing nothing at the gym :()

FRIDAY:

Squats
Leg Curls
Leg Extensions
Standing Calf Raises (I do these on the smith machine, hopefully that's okay.)

anything else I should change?
Click to expand...

Add rows to wednesday........... calf raises are fine on the smith- anything else- fuck it :)

also this is just my opinion for Friday, but i would do lunges or pullthroughs instead of leg curls and probably leg press instead of leg extensions.
 
that sounds great, rows yes.

MONDAY:

Flat Bench Press
Standing Military Press (previously the shoulder press machine)
Dips
Close Grip Bench Press

WEDNESDAY:

Deadlifts
Chin Ups
Rows
Shrugs

FRIDAY:

Squats
Leg Curls (Possibly lunges or pullthroughs?)
Leg Extensions (Possibly leg press?)
Standing Calf Raises

What type of rows should I do since there are variations? like should i do it with the barbell? and should i have both my hands facing me and how far should i be bent over? i also see guys at my gym doing rows with the barbell used on the bench press and they put it in the corner and start pulling at a central point with weight at the end of the bar.,
 
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alright so ill just move the shrugs to the end of the wednesday workout? anything else i can add to make it perfect or does that look perfect enough already lol and do you think i should even be doing shrugs? because when i flex them they form hills on my shoulders, they are the most prominent muscles on my body besides like my legs for some reason they are just so muscular
 
You can do shrugs if you want- it's not going to make or break your routine. You can also add 1 bicep isolation if you feel necessary; i think what you have is sufficient, but adding one if you want is okay. I also like your Monday- a lot of people try to have 9 exercises for chest and the ones you have are all really good "bang for your buck" exercises. Same goes with Wednesday.

You can try BB Rows if you want. I prefer DB, but both are excellent exercises.
 
what in your opinion would be the best bicep iso exercise for me to do? and im just a bit worried about the shrugs because i watchded this video about shrugs by this scooby workshop guy and he says that they are so responsive to work outs that he only does them once a month

YouTube - Dumbbell shrugs for traps tahts the video, my traps are like mini versions of his, and yeah my body i dont think has quite caught up with them, but I could be wrong maybe its completely normal and everyone else just neglects to work their traps so they think that that is what the norm is.

but yeah i think this workout looks a bit better to me because there's more, and i feel like im working harder, cause on wednesday especially, i felt so bad that I did not work hard enough..
 
Deads and rows will hit your traps too- if you're worried about shrugs then don't do them, but i am not sure how reliable "Scooby" is. I've actually heard of him before though. You are probably genetically blessed with big traps :)

For biceps, hammer curls or straight bar curls are good. Typically, using w/e allows you to use the most weight is good, but in my case my right arm and left arm are so imbalanced that using hammer curls is a good substitute. It really depends on what you want. It's such a minor aspect in the big picture that you're free to do what you want with it.

You have a good routine here; keep in mind less is often more.
 
Wednesday mar 31

Deadlifts: 3x10 and I added weight each time getting to 160lbs

Rows: 1x15 2x10 70 80 and 85lbs.

Chin ups: 1x9 1x7 body weight

Shrugs: 4x15 55lbs

Hammer curls: 1x10 2x6 at 25lbs the first set then 30 the last two

So, today was pretty good I guess, deadlift form is, not perfect but improving.

The rows I really enjoy doing.. Basically what I did was take the squat bar, put one end into a narrow corner that fits one endnof the bar, and then put weight on the other end, then step over it and pull the weight up between my legs. So I put up to 85lbs on it, but that doesn't count the bar maybe I lifted more for my rows.

Chin ups I felt so lazy I was supposed to reach around 12 reps but I could barely lift myself at bodyweight for some reason.

Shrugs were okay, first set was good, then the last three sets
The dumbbells kept sliiping out of my hands and I'd have to putthe weights down to re adjust and finish off.

Hammer curls I just made a rep range of up to 6-10 reps. Did 25lbs 10 rep, so then I went to 30lbs and managed to get 6 reps..

Today for breakfast I had a bowl of cereal and a banana and a glass of milk. For lunch I had 2 sandwiches and some juice, and then I had a bag ofchips, and I had a can on juice today. Then I worked out and ate a whole large sized pizza myself. How foes that look for a bulking routine? Diet and workout Lol
 
for bi's I would reccomend straight bar curls.

for traps, I dont agree that they only need working once a month, but I also dont think you need shrugs, aslong as you are deadlifting and rowing you should be fine.

That bulking diet doesnt look good. Would you be interested in changing it in order to reach your goals quicker?
 
I'd change my diet but I never have the time to eat.. Cause of school.. And then I can never find food around my house cause I eat it all beforehand
 
I can come up with a diet plan for you to be able to eat around school if you tell my what time you workout and what times you can eat at school
 
okay every day is different the block order changes (Blocks=classes, spares=times when i dont have a class)

Monday: wake up breakfast, then first block at 8:25 am, first block cant eat during it, can eat during second, lunch, third and fourth block then school ends at 2:40 and i workout for around an hour, then I'm good to go.
Tuesday: I have a spare in the morning so school starts at 9:49, then bio, so i cant eat in that class cause its a science class lol, then lunch, then the rest of the day I can eat whatever
Wednesday: i can eat all morning, lunch, then the block after lunch is bio, then i can eat last block until i workout for another hour or so then rest of the day can eat
Thursday: same as tuesday just switch bio with the last block so I can't eat during last block and thats it
Friday: this day alternates they do the block order from monday and tuesday. then i workout for an hour after and then good to go.
weekends i can eat whenever. I work at mcdonalds on the weekends so i get really cheap mcdonalds and i only eat grilled chicken sandwiches from there, I see how they are cooked its not like theyre cooked in fat and oil like the ground beef and they are on a different stovetop or whatever its called.

oh yeah for dinners my mom makes them usually, and she actually makes lean meat a lot of the time, and brown rice alot lately, or potatoes and veggies. that type of food.

is that too much info?
 
I have a few old progress pics, but lol the only pics that'll make my current body look good..

Just this past summer:
http://i37.photobucket.com/albums/e76/blink182boxcarracer/apr14.png
http://i37.photobucket.com/albums/e76/blink182boxcarracer/apr15.png

And Now
http://i37.photobucket.com/albums/e76/blink182boxcarracer/apr1.png
http://i37.photobucket.com/albums/e76/blink182boxcarracer/apr13.png

If you look closely at this one you can see what i mean by the indent that is developing in the middle of my chest

http://i37.photobucket.com/albums/e76/blink182boxcarracer/apr12.png

my forearms are frikin TINY. and so is basically everything else on my body... and does it look like i've improved at all? the after pics were taken today.. and uhhh.. yeah
 
z66x said:
I have a few old progress pics, but lol the only pics that'll make my current body look good..

Just this past summer:
http://i37.photobucket.com/albums/e76/blink182boxcarracer/apr14.png
http://i37.photobucket.com/albums/e76/blink182boxcarracer/apr15.png

And Now
http://i37.photobucket.com/albums/e76/blink182boxcarracer/apr1.png
http://i37.photobucket.com/albums/e76/blink182boxcarracer/apr13.png

If you look closely at this one you can see what i mean by the indent that is developing in the middle of my chest

http://i37.photobucket.com/albums/e76/blink182boxcarracer/apr12.png

my forearms are frikin TINY. and so is basically everything else on my body... and does it look like i've improved at all? the after pics were taken today.. and uhhh.. yeah
Click to expand...


Yeah you have added quite a bit more muscle mass, you are still very skinny and could afford to gain a little fat. Just eat a lot but great work bro! Try cgbp for the chest indent
 
yeah haha i know, funny thing is before i even started working out I ate crap like mcdonalds all the time, never gain fat, must have a real fast metabolism, so now i eat continuously, and i try my best to lift heavy and consistently. thanks though :P and yeah I'll work with the cgbp its just everytime i get to it my tris are freaking exhausted after the workout i just did because i just killed my tris and chest three times before i even got there lol.. should i prioritize it?
 
z66x said:
yeah haha i know, funny thing is before i even started working out I ate crap like mcdonalds all the time, never gain fat, must have a real fast metabolism, so now i eat continuously, and i try my best to lift heavy and consistently. thanks though :P and yeah I'll work with the cgbp its just everytime i get to it my tris are freaking exhausted after the workout i just did because i just killed my tris and chest three times before i even got there lol.. should i prioritize it?
Click to expand...

You might want to try prioritizing it, I switch around all time time. So say one week I will prioritize one exercise on my agenda for the day, next week I will prioritize something different. See how that goes. But the main thing you should just do is eat more, just doing cgbp won't fix the problem, but it will help.
 
CGBP is used primarily for triceps as far as i am concerned. It hits your chest too as tblock has told you, but most people do it for tris.

You've made great progress man! keep up the good work. It's a marathon you're running, not a sprint.
 
sorry tblock, CGBP does not work the innner chest, you cannot isolate the innner or outter part because the fibres go from humerous to sternum, and each fibre contracts as a whole, meaning the chest contracts from the origin to insertion, it all contracts.

z66x dont take this the wrong way but your forearms are just in proportion to your physique, as you get bigger and thicker overall so will your forearms. The member here 'B fold the truth' once said "lift like an animal, eat like a horse and sleep like a baby"....
 
z66x said:
okay every day is different the block order changes (Blocks=classes, spares=times when i dont have a class)

Monday: wake up breakfast, then first block at 8:25 am, first block cant eat during it, can eat during second, lunch, third and fourth block then school ends at 2:40 and i workout for around an hour, then I'm good to go.
Tuesday: I have a spare in the morning so school starts at 9:49, then bio, so i cant eat in that class cause its a science class lol, then lunch, then the rest of the day I can eat whatever
Wednesday: i can eat all morning, lunch, then the block after lunch is bio, then i can eat last block until i workout for another hour or so then rest of the day can eat
Thursday: same as tuesday just switch bio with the last block so I can't eat during last block and thats it
Friday: this day alternates they do the block order from monday and tuesday. then i workout for an hour after and then good to go.
weekends i can eat whenever. I work at mcdonalds on the weekends so i get really cheap mcdonalds and i only eat grilled chicken sandwiches from there, I see how they are cooked its not like theyre cooked in fat and oil like the ground beef and they are on a different stovetop or whatever its called.

oh yeah for dinners my mom makes them usually, and she actually makes lean meat a lot of the time, and brown rice alot lately, or potatoes and veggies. that type of food.

is that too much info?
Click to expand...

OK I have to admit I just skimmed through that, but basically if you cant have set meal times then you just need to eat as often as possible, best is eating every 2-3 hours. The food you will want to base your diet around are:
whole eggs
whole milk
steak
chicken breast
turkey
fish
yams
white potatoes
red potatoes
oats
wholemeal bread
brown rice
cheese
natural peanut butter
olive oil
whey protein
cottage cheese
cous cous
fruits
vegetables
water

some good things to eat at school would be PB&J sandwiches, cottage cheese, cold chicken sandwiches. You could also take a plastic box and fill it with brown rice or cous cous, then add 200g boneless skinless chicken breast and I like to add mozzeralla to it too and basically mix it up and take a plastic fork and if your allowed eat it in lesson or if not eat it on your lunch break. Also if you can take a bottle of whole milk and just drink it throughout the day. Aim to drink at least 4 pints or 2 litres of milk each day. Add milkshake powder to it if you want.

I wuold reccomend starting your day with a breakfast like this
4 or 5 whole scrambled eggs
2 large slices wholemeal bread
1 glass of whole milk - should be 1 pint or 500ml
a banana

that willl get your metabolism stoked for the day and end catabolism which builds up in the night.

The supplements I think you should take are:
a protein powder
fish oil capsules
a decent multivitamin

but in all honesty you dont need a protein powder so if your tight on cash then dont bother
 
Yeah I'm not getting as many shifts at work as I used to so the money isn't exactly rolling in anymore, but I will try for this diet. And yeah, my forearms still look muscular when I flex them!! Lol but thanks everyone for your help, I'd probably still be doing quarter squats at like 250lbs if it weren't for you guys .
 
ExtraMile said:
sorry tblock, CGBP does not work the innner chest, you cannot isolate the innner or outter part because the fibres go from humerous to sternum, and each fibre contracts as a whole, meaning the chest contracts from the origin to insertion, it all contracts.

z66x dont take this the wrong way but your forearms are just in proportion to your physique, as you get bigger and thicker overall so will your forearms. The member here 'B fold the truth' once said "lift like an animal, eat like a horse and sleep like a baby"....
Click to expand...


You can't isolate different heads of the chest muscle, but you can emphasize them. Cgbp emphasizes the sternal head of the pecs.
Barbell Close Grip Bench Press
 
as far as I know the chest doesnt have several "heads" if it did then "cep" would likely be in the name because cep comes from the latin work for head, hence bicep, tricep, quadricep - they all mean two-heads, three-heads, 4-heads as each one of those has that number of heads.

The chest goes from sternum all the way down to your humerous. People say you can isolate upper/middle/lower because you can put more tension on certain fibres, but a fibre contracts as a whole meaning the chest contracts all the way from sternum to humerous.

I have to admit through a couple of times the outter part of my chest has been the sorest when doing flye movements that give a stretch. But soreness isnt really a good indicator of work or growth. If the dude wants a big inner chest then he just needs more chest mass and less bodyfat so the chest is bigger and more cut...
 
ExtraMile said:
as far as I know the chest doesnt have several "heads" if it did then "cep" would likely be in the name because cep comes from the latin work for head, hence bicep, tricep, quadricep - they all mean two-heads, three-heads, 4-heads as each one of those has that number of heads.

The chest goes from sternum all the way down to your humerous. People say you can isolate upper/middle/lower because you can put more tension on certain fibres, but a fibre contracts as a whole meaning the chest contracts all the way from sternum to humerous.

I have to admit through a couple of times the outter part of my chest has been the sorest when doing flye movements that give a stretch. But soreness isnt really a good indicator of work or growth. If the dude wants a big inner chest then he just needs more chest mass and less bodyfat so the chest is bigger and more cut...
Click to expand...

Agreed there:) But sometimes it helps if one area is lagging to add a little emphasis there.
 
went to the gym today, sucked cause i couldnt get on anything cause there were people using the power racks for resistance band crap.. and then a pregnant woman taking 15 minutes on the leg curl machine.. god the place was freaking crowded

For breakfast had 4 eggs and 2 slices of toast

for lunch had 2 double quarter pounders, a junior chicken, and a little mini sandwich thing. if yuo dont know mcdonalds foods,, that is a lot of food.
 
Sunday April 4:

Flat Barbell Bench Press 3x6-12: 1st set (9 reps at 135lbs) 2nd set (7 reps at 145lbs) 3rd set (6 reps at 145lbs) I didn't even realize I was doing 145lbs, I thought I was at 140 lol.

Military Press 3x6-12: 1st set (8 reps at 65 lbs) 2nd and 3rd set (6 reps at 70lbs)

Dips: Weighted + 10lbs +Body Weight =147.2lbs 3x10-15: 1st and 3rd set (10 reps at 157.2 lbs) 2nd set (8 reps at 157.2lbs)

Close Grip Bench Press 3x12-20: 1st set (16 reps at 55lbs) 2nd set (12 reps at 60lbs) 3rd set (7 reps at 60lbs)

Good day today. Felt good, I benched a lot more weight than I thought I could lol I surprised myself. For breakfast I had 4 eggs, 4 sausages and a glass of milk. And I haven't eaten anything since but I wanna eat big during dinner cause it smells really good haha. Is it okay to eat like that though? Cause generally I would starve myself during the day and eat my daily calorie intake during one meal.. but I should spread it out, which I do now.

How does my workout look like, and my meal (which i know doesn't look good yet.. lol)

EDIT: should I try out that rippetoes 5x5 workout thing? It seems to be giving a lot of people good results, and currently I'm doing a nameless routine.. so I dunno, should I do that instead or stick with this?
 
z66x said:
Sunday April 4:

Flat Barbell Bench Press 3x6-12: 1st set (9 reps at 135lbs) 2nd set (7 reps at 145lbs) 3rd set (6 reps at 145lbs) I didn't even realize I was doing 145lbs, I thought I was at 140 lol.

Military Press 3x6-12: 1st set (8 reps at 65 lbs) 2nd and 3rd set (6 reps at 70lbs)

Dips: Weighted + 10lbs +Body Weight =147.2lbs 3x10-15: 1st and 3rd set (10 reps at 157.2 lbs) 2nd set (8 reps at 157.2lbs)

Close Grip Bench Press 3x12-20: 1st set (16 reps at 55lbs) 2nd set (12 reps at 60lbs) 3rd set (7 reps at 60lbs)

Good day today. Felt good, I benched a lot more weight than I thought I could lol I surprised myself. For breakfast I had 4 eggs, 4 sausages and a glass of milk. And I haven't eaten anything since but I wanna eat big during dinner cause it smells really good haha. Is it okay to eat like that though? Cause generally I would starve myself during the day and eat my daily calorie intake during one meal.. but I should spread it out, which I do now.

How does my workout look like, and my meal (which i know doesn't look good yet.. lol)

EDIT: should I try out that rippetoes 5x5 workout thing? It seems to be giving a lot of people good results, and currently I'm doing a nameless routine.. so I dunno, should I do that instead or stick with this?
Click to expand...

Try to eat a few smaller meals a day.... 4-6 meals with some protein, carbs, fruits/veggies.. drink a lot of water too. You should 100% spread it out and also consider getting some whey and having a protein shake after your workouts.

Routine is a matter of preference. Providing you train hard and have a good diet you will see results on a good program regardless of whether or not it's 5x5. Having said that, 5x5 is a good program and I think you'd enjoy it.
 
I kinda want to get on a specific routine that has very specific exercises.. Whereas with this I can change up things and I find that I'm not going 100% on leg days and bi days. But I don't want to just switch to another routine seeing as how I started this 3 weeks ago.. Maybe I will though..

Lately, I've been eating large amounts all throughout the day.. And I used to take whey protein right after workouts only but I just ran out.. Is there a specific type I should take? Cause I was just using one from the grocery store, it was like no name brand, and it was a horrible strawberry flavour..
 
z66x said:
I kinda want to get on a specific routine that has very specific exercises.. Whereas with this I can change up things and I find that I'm not going 100% on leg days and bi days. But I don't want to just switch to another routine seeing as how I started this 3 weeks ago.. Maybe I will though..

Lately, I've been eating large amounts all throughout the day.. And I used to take whey protein right after workouts only but I just ran out.. Is there a specific type I should take? Cause I was just using one from the grocery store, it was like no name brand, and it was a horrible strawberry flavour..
Click to expand...

then yes i think you'd like 5x5. Which exercises do you enjoy doing? You don't have to live/die with the 5x5 program- you can put something together based on what you like doing and still get good shit.


For shakes, I usually use orange juice and fruit with 2-3 scoops of vanilla whey. I like strawberries the most, but sometimes i'll do strawberry/banana with OJ and whey and some ice.

You might also like this one: Milk, chocolate whey, peanut butter, banana.
 
Well I'm really liking all of Monday's exercises. And on Wednesday I'm enjoying the deads and rows squats are ok, and yeah. From what Ive seen from ark94's workout log seems to be working for him, that rippetoe stuff.. So should I do that rippetoe 5x5 routine? If I do I'll start it next Monday.

And for protein powder, do you take yours everyday? Cause I'll generally only use it after a workout but I'll take it everyday if needed. Cause I don't wanna have like vanilla whey with water when I'm at the gym haha
 
Now i've been trying to research this rippetoe's starting strength but I keep finding people posting different things on different forums and I can't find like the exact routine. like "These are the exercises you will do, and this is what you should be eating to make gains".
|
I found this link and its basically what i mean Rippetoe's Starting Strength - Bodybuilding.com Forums Is that what I should be doing? Or should I be doing 5 sets of 5 reps of every exercise?

EDIT: Oh so rippetoes is a 3x5 or something? why do people say its a 5x5? so then maybe i shouldnt be doing a 5x5 maybe i should try that bill star or madcow thing or something? not too sure.
 
z66x said:
Now i've been trying to research this rippetoe's starting strength but I keep finding people posting different things on different forums and I can't find like the exact routine. like "These are the exercises you will do, and this is what you should be eating to make gains".
|
I found this link and its basically what i mean Rippetoe's Starting Strength - Bodybuilding.com Forums Is that what I should be doing? Or should I be doing 5 sets of 5 reps of every exercise?

EDIT: Oh so rippetoes is a 3x5 or something? why do people say its a 5x5? so then maybe i shouldnt be doing a 5x5 maybe i should try that bill star or madcow thing or something? not too sure.
Click to expand...


It is a 3x5. Depends on whether you feel ready, 3x5 is better for beginners.
 
z66x said:
What should I do then? Judging on what i weigh and stuff.
Click to expand...

Well the question is how confident you feel with squats, deadlifts, military press, rows, and cleans. If you feel pretty confident with them, go with the 5x5. But otherwise go with Rippetoe's, it is extremely simple.
 
z66x said:
should I try out that rippetoes 5x5 workout thing? It seems to be giving a lot of people good results, and currently I'm doing a nameless routine.. so I dunno, should I do that instead or stick with this?
Click to expand...

just pick something and stick with it for as long as you can keep gaining with it.
 
should I just look up the 5x5's or are they in that training program vault? there's only two to choose from isnt there

im sorry im just confused.. are you supposed to make up your own 5x5 workout, or does somebody have a page where they show you all the exercises that you will do on one day, and all the exercises you'll do on another day?

the second article: http://www.bodybuilding.com/fun/wotw56.htm about madcow's 5x5, looks interesting, it has exercises that i like and yeah, maybe i should do that? but what other variations are there of the 5x5
 
z66x said:
should I just look up the 5x5's or are they in that training program vault? there's only two to choose from isnt there

im sorry im just confused.. are you supposed to make up your own 5x5 workout, or does somebody have a page where they show you all the exercises that you will do on one day, and all the exercises you'll do on another day?

the second article: Bodybuilding.com - What Is The Best 5x5 Workout That Will Produce Amazing Muscle Gain? - Workout Of The Week about madcow's 5x5, looks interesting, it has exercises that i like and yeah, maybe i should do that? but what other variations are there of the 5x5
Click to expand...

5x5 Calculator
 
i'm a little confused on how to use that?? am i supposed to find out what my max is, then input it, or is that some kind of log or something or thats just gonna show me what I should be doing over the weeks. I am so stupid lol
 
z66x said:
i'm a little confused on how to use that?? am i supposed to find out what my max is, then input it, or is that some kind of log or something or thats just gonna show me what I should be doing over the weeks. I am so stupid lol
Click to expand...

Don't worry about it bro:) We are all here to help. So basically you put your a weight you did, sya you benched 315, and you put how many reps you got it for. So say 315 for 5 reps(I wish:)) Then when you have put in all the values, it will set up weeks 1-12 for you. Basically you will do weights that are under your current max for 4 weeks, then at week 5 you will be getting higher weights, and will continue that till you stall.
So assuming you got:
Bench 315x5
Squat 405x5
Clean/Row 225x5

You would do Monday Week 1:
5 sets of 5 at whatever weights it says in the chart (round up, so 188 becomes 190)
Then you would do :
2 Sets of Weighted Hypers
4 Sets of Weighted Situps

That's it! Let me know if you need more help:)
 
okay so i should go to the gym to find out what i can do to max out at 5 reps and then input it into the calculator? so it says

Monday Squat 5 reps 52

it wants me to do 1st set at 52lbs? is that like a warm up set so I should be doing 3 warm up sets and then 2 sets where I do the weight that I wanna build up (they're called working sets right)? because all of them are lower than what i innput

I put my squat weight at 135, just a guess I might be able to do more reps

Day Exercise Reps (Wk1) (Wk2) (Wk3)

Monday Squat
Reps
5 (54) (56) (57)
5 (68) (70) (71)
5 (81) (83) (86)
5 (95) (97) (100)
5 (108) (111) (114)

all of these weights are lower than 135, im determined to get this though.. maybe Ill screenshot it, that will work better

here we go

http://i37.photobucket.com/albums/e76/blink182boxcarracer/untitled.png

you guys are probably thinking like how can you not make any sense of this stupid kid..
 
z66x said:
okay so i should go to the gym to find out what i can do to max out at 5 reps and then input it into the calculator? so it says

Monday Squat 5 reps 52

it wants me to do 1st set at 52lbs? is that like a warm up set so I should be doing 3 warm up sets and then 2 sets where I do the weight that I wanna build up (they're called working sets right)? because all of them are lower than what i innput

I put my squat weight at 135, just a guess I might be able to do more reps

Day Exercise Reps (Wk1) (Wk2) (Wk3)

Monday Squat
Reps
5 (54) (56) (57)
5 (68) (70) (71)
5 (81) (83) (86)
5 (95) (97) (100)
5 (108) (111) (114)

all of these weights are lower than 135, im determined to get this though.. maybe Ill screenshot it, that will work better

here we go

http://i37.photobucket.com/albums/e76/blink182boxcarracer/untitled.png

you guys are probably thinking like how can you not make any sense of this stupid kid..
Click to expand...

Well in the screen shot you forgot to put in the amount of reps you got 135 for:) You have to put in say, 135 for 5 reps. Go to the gym and test your 5 rep maxes, but say you get 6 reps at 135, then put 135 in for the weight part, then put 6 for number of reps. That should give you the workout. I would maybe test deadlifts on a different day than squats unless you feel up for testing everything in one day.
 
Oh man okay. Yeah I'm just gonna go to the gym purely to test my maxes, I'm taking this week off until Monday. Thanks for your help tblock
 
I have a couple of questions..

1.When benching, how far should I lower the bar? Should I only be bending my arms 90 degrees or should I lower it all the way to my chest.

2.I heard that the reason my left pec is bigger than my right is because of my form because when I am doing the movement my left arm is actually going a little bit lower, possibly due to it not being my good arm, making it work harder, and the same for my triceps. how can I fix this? Should I dumbell bench with a higher weight on my right arm?
 
z66x said:
I have a couple of questions..

1.When benching, how far should I lower the bar? Should I only be bending my arms 90 degrees or should I lower it all the way to my chest.

2.I heard that the reason my left pec is bigger than my right is because of my form because when I am doing the movement my left arm is actually going a little bit lower, possibly due to it not being my good arm, making it work harder, and the same for my triceps. how can I fix this? Should I dumbell bench with a higher weight on my right arm?
Click to expand...

there is a big debate on that. I personally think that if you can touch your chest and go full ROM without any pain that you should do so.

Nobody can tell you why exactly it's like that, but yeah it's probably because one arm is stronger and does more of the work when using a barbell. You can add in some DB work if you want.

W/e you do, don't use higher weight with one arm than the other. For example: If you're curling 30 pound dumbbells and can do 10 with your left and 5 with your right, do 5 with your right and 5 with your left. Same concept for flat DB Bench.
 
I dunno I just feel like I'm not doing it right if I don't fully hit my chest.. Btc bench press lol or parallel.. It's a squat fight all over again. Thanks
 
so these are my 5 or 6 rep maxes

Squat = 145 lbs :(
Deadlift = 175 lbs :(
Bench Press = 145lbs
Rows 6 reps = 165lbs
Dips 6 reps = 170lbs
Chin ups = 160 lbs
Military Press = 75lbs

is the incline/overhead a press?

like is it called the incline or overhead press? would that count for military press?
 
it means you either do incline press on that day, or overhead press. Yeah overhead press it the same as military press except military press is with feet touching, shoulder press is with feet apart.
 
z66x said:
so these are my 5 or 6 rep maxes

Squat = 145 lbs :(
Deadlift = 175 lbs :(
Bench Press = 145lbs
Rows 6 reps = 165lbs
Dips 6 reps = 170lbs
Chin ups = 160 lbs
Military Press = 75lbs

is the incline/overhead a press?

like is it called the incline or overhead press? would that count for military press?
Click to expand...

few questions:

What is your experience level (sorry if this has been established already)

how far down are you squatting?

are you deadlifting with a double over grip or over/under grip?

Rows are way too high.

What do you mean for chins and dips? Did you really add that much weight?

Did you do this all in 1 workout?



Sorry- more than a few questions lol
 
don't know.. What can you tell from my pics up there?

2. Full atg squats

3. Double over grip

4. I took the squat bar and put it into a corner, put weights on the other end and did rows with it the bar was between my legs. If I don't count the bar then that's -45lbs

5. For chins I added 10lbs and dips 20lbs I used a weighted belt, I weigh 148

6. I did this all last night.
 
quick questions

what are hyperextensions? and what should I do for the tricep extensions because there are variations that Ive tried and I just want to know the best one.
 
z66x said:
quick questions

what are hyperextensions? and what should I do for the tricep extensions because there are variations that Ive tried and I just want to know the best one.
Click to expand...

Hypers:
YouTube - Hyper Extensions

Once you are doing 3x12-20 with bodyweight you can add weight by holding a plate on your chest or a db.

I wouldn't say there is a best triceps extension, currently I do barbell skullcrushers,
YouTube - BB Skull Crushers - 135 x 5

But I go straight to my forehead and back. While on the 5x5 I did db skullcrushers, those are great too. You could also do a million other ones lol:) Maxes look fine, but yeah you should do your rows like this(sort of lol)
YouTube - Bent Over Rows
 
okay ill do skull crushers, and rows like that.

and another question about what my log looks like.

http://i37.photobucket.com/albums/e76/blink182boxcarracer/untitled-1.png

(thats a picture of what im supposed to be doing)

why does it say on friday to do 4 sets of 5 reps then go up in weight and do a set of 3 reps then go back to 8 reps for the sixth set at a lower weight? and i thought it was supposed to be like 5setsx5reps hence the name 5x5? dunno. oh and it says row/cleans? should I do both? when should i do them?
 
z66x said:
okay ill do skull crushers, and rows like that.

and another question about what my log looks like.

http://i37.photobucket.com/albums/e76/blink182boxcarracer/untitled-1.png

(thats a picture of what im supposed to be doing)

why does it say on friday to do 4 sets of 5 reps then go up in weight and do a set of 3 reps then go back to 8 reps for the sixth set at a lower weight? and i thought it was supposed to be like 5setsx5reps hence the name 5x5? dunno. oh and it says row/cleans? should I do both? when should i do them?
Click to expand...

log: The reason for the 3 reps is to introduce you to the weight you will be doing monday. The 8 reps is just a backoff set for hypertrophy.

Rows/cleans: Do one or the other, I would do rows.
 
alright awesome, I'm set for tomorrow now! thanks a lot tblock :D

I think im gonna make a new thread for the 5x5 log now.
 
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