nope i was not eating more. Kinda lost my enthusiasm for a lil bit, but Im trying to get it back. Anywayz, Blehhhx3 lol
Squat: 135, 155, 185, 205, 240x3x4
What can i say
Shoulder Press: 55, 65, 105x1
Fuck it
Dips: 30lbsx2x5, 3, 2
Only good thing i guess.
Pullups: 10
Gonna start Westside with XArena here, bored with the routine. Hopefully, I can get my enthusiasm back :S
dude, I have been eating myself sick for six months and I’m losing my enthusiasm just in time for a recomp. the difference between you and me is I’ve gained 35 lb BW and all my lifts have gone up, every single one.
dips are pullups are nice until you realize that it’s easy to rep those out when you’re skinny.
you better get after it in the kitchen if you want to make progress. switching to WS4SB won’t help if you don’t eat with 100% effort. I know it’s a chore but it has to be done every single time you eat.
lol I feel like an idiot now. Got my enthusiasm back a lil bit after first time dumbell benching. also, im not doing the westside routine for skinny bastards, just plain westside.
Dynamic Effort Upper Body:
Bench: 95x8x3
around 40 sec rest in between sets.
Dumbell Bench: 40x2x8, 50x5, x3
Daunted by 50 at first, so started with 40. Bit too easy, switched up to 50 with less than 1 min of rest and did 5 then 3. Right pecs weaker&smaller than left pecs. Think its the result of my left arm being weaker than my right arm thus making my left pecs do more work during barbell bench.
Shoulder Press: 95x5, 90x2x6
Rested for 5 min after realizing I was exhausted after the dumbell bench. Did 95 for 5 while still feeling tired, drop the weight and gonna stick with that for the time being.
Pullups: 8, 10, 8
meh.
Wasn’t sure wether to do dips/tricep work or not cuz I felt pretty sore at the end. At least I know what Im doing now. or assume
This is my last schpeel on eating. I spent 5 or 6 months dieting to see my 6pack. I hopped on 5/3/1 to keep/make strength gains. Bench went up, but deads and squats were a struggle to keep them where they were at. I lost about 25 pounds, abs not in sight.
Decided it would be better to pack on muscle(gain 30+ pounds). Have been “gaining” for maybe 2.5 months, and went from struggling/barely getting 365 deadlift, to hitting 365 for 3 lightning quick. EVERY lift goes up, EVERY week. Im not on any special program, simply just eating and putting in the effort at the gym. I’m eating right around 3000 calories daily; sometimes its a chore, not so much to eat it, but the prep work.
You want motivation? nothing is more motivating than going into the gym and knowing without a doubt that you will have 1 or 2 more reps in you than last week, or that you can add on another 10 pounds no problem. The “secret” is just eating enough to see the scale move. Do what you have to do. Picture yourself 20-50 pounds heavier, after a year or more of bulking the right way. Your lifts(bench included) will be MUCH higher, and you will look MUCH more impressive. Picture what you want, ask yourself if you really want it, if you’ll do what it takes to get there, if the effort you know it will take is worth it, and then DO it. Full throttle day in day out.
The average human is capable of a lot; you’ll find plenty of strong lifters on this site. You are no different. The only exception is they enabled their bodies to get there. They fed themselves and allowed their bodies to go there. You are the master of your body, force it to do what you want. FEED IT!!!
Also, check out ebomb’s log, I wouldn’t classify him as a beginner like you or me, but he is hitting PR’s all the time. As a beginner you should be killing it every time in the gym. Eat like you want it, because I guarantee there is someone in your same boat, and they are eating and making progress. If experienced lifters are still progressing, you have no excuse. Now go get it. If you need help with nutrition, ask for help.
Did, just had some insecure problem about my love handles lol. Did my workout at school weight room. The leg press machine didn’t work -.- so didn’t do quad.
Dynamic Effort Lower Body:
Squat: 145x8x3
RDL: 145x3x8
Plank: 3 sets of approx. 60 seconds.
Had some time so I did like 15 pullups in a row.
Liking this routine.
you could’ve done front squats.
exercise variations exist for a reason.
I was gonna do Front Squat as my Max Effort exercise. Anywayz, my right elbow or the tricep near the elbow gave me excruciating pain today during my workout. Hopefully it will heal soon.
Max Effort Upper Body:
Incline Bench Press: 65, 85, 95, 115, 125, 135x3
Better than I expected. Move on to 130 for 5 next workout.
Tricep Pushdown: 25x8, 35x2x8, 42.5x8
Talk about pain -.-
T-Bar Row: 70x3x8
Rows never make me feel like Im working my lats.
Dumbell Standing Shoulder Press: 30 each handx2x8, x5
Pain. Next ME day imma find a less stressful shoulder exercise.
Felt horrible, pain all through both of my arms by the end of my workout. Not really sure why, I did arm wrestle someone with my right hand yesterday but normally it won’t hurt this bad, nor would it affect my other arm.
Was unsure about how to correctly perform Front Squat during my workout, but I think I understand now.
Max Effort Lower Body:
Front Squat: 65, 85, 105, 125, 145, 165x5
Did first 3 with my hands and arms positioned in military press position. Then the next three with my shoulders crossed because i couldn’t lift it like that. Later I realized it was meant to be executed with elbows pointing outwards -____- Anywayz, felt too easy but stoppd at 165 cuz I wasn’t sure bout the form.
Deadlifts: 205x3x8
Hard, Gonna drop a little bit like 195 or 200 and do 10 reps next time.
Leg Press: 90lbs each sidex3x8
Easy.
Leg Raise: 3x12
Did a set of plank for a min also.
Still have alot of work to do before finally setting up my lower body routines.
Feel Good workout.
Dynamic Effort Upper Body:
Bench Press: 95x8x3
Different grips but all within the normal grip.
Dumbell Bench Press: 45x3x8
Easy.
Shoulder Press: 85x3x7
Going up by a rep.
Pullups: 10, 10, 5
I do pullups evey workout day so nbd.
I think I’ve finally set my Upper body routine for the next 2 weeks.
[quote]Macmade wrote:
Thanks for the comments and help, i will TRY to bench with my elbows tucked in, though its gonna be hard to break outa my habit.
Detazathoth: i am trying actually, i gained some fat couple of weeks ago from eating so much mcdonald so im tryint to cut just a lil bit while clean bulk. I know im pretty scrawny but, cant get muscular unless I have some decent strength first right?[/quote]
Other way around. Can’t get strength without putting on weight. This is basically a natural law in terms of the bench press. You want to be an awesome bench presser? Gain 30lbs and your bench will sore up.
I hope my bench will sore up 30 lbs too when I gain 30lbs.
Anywayz, buddies went out to Tim Hortons for lunch at school, I was too lazy to step outside so i went to the weightroom… to test out my bench press max :S Turns out my 1RM is 170 lbs. mixed feelings.
Had a footlong ham sub before workout. last day of school before christmas ^.^
Dynamic Lower Body:
Squat: 145x8x3
Easy, not sure if I should increase reps or weights on this exercise :S
RDL: 145x3x10
Easy. Before doing this, someone my age pulled a RDL of 365lbs for 2 reps… feel shamed.
Plank: 90 sec x2, 60 sec x1
Turns out my counting is way slower than the clock. Did first two set without a timer, thought it was a minute but turned out to be like a minute and half.
Leg Press: 90lbs each sidex3x10
Easy.
Gonna get long rest everyday while being a complete introvert during this break. Forever alone 
Good Christmas Eve workout.
Max Effort Upper Body
Incline Bench Press: 65, 75, 95, 115, 135
Success! better than I hoped.
Tricep Pushdown: 42.5x3x10
dont really care but got it.
T-Bar Row: 70x3x8
I should mention this is the one with a board in the middle to support my core and stablizing muscles.
Front&Lateral Raise: 20 each hand x3x10
Basically for everal set I lateral raise 10 times and front raise 10 times.
Doesnt really feel satisfying these workouts. Felt like im not using my all. I was gonna include machine chest presses but decided not to until I do more research.
Also, planning to do a Squat, Bench and Deadlift 1RM test before 2012.
Went to the gym yesterday but it was closed when I arrived. Today felt tired partly due to me going to the gym via public transit in snow at 9 pm. Also, I still hardly know wtf I am doing on Max Effort lower day.
Max Effort Lower Body:
Front Squat: worked up to 185x5
I cant front squat properly for some reason. I can’t do it conventionally because it feels like breaking and paralyzing my wrist. Did it with arms crossed and it hurts my shoulder.
Deadlift: 205x8, 185x12, 185x12
It felt ridiculous how heavy 205 was for me today. So i did 185 for 12 reps. Turns out it was better because the calculated Power exerted for 185lbx12 is 17405 Newton altogether while 205lbx8 is only 12858 Newton. Yep, taking physics in calculation.
Leg Raise: 3x16 reps
Don’t feel it working :S
Leg Press: 90 lbs each side x3x12
Easy.
The Deadlift really stressed my lower back as it still hurts as I write this. Meanwhil, I shall learn how to front squat properlly.
Routinely workout.
Dynamic Effort Upper Body:
Bench Press: 95x8x3
I seriously dont understand how this is helping me at all except for tiring me out. Always feels like a waste of time doing this.
Dumbbell Bench Press: 45lbs each handx3x12
Easy. Second set on the 8th rep i couldn’t balance myselft so I had to sit up and resume, but still easy.
Shoulder Press: 95x6, 95x4, 90x6
Upping the weight cuz I thought I could, turns out i wasn’t as strong as I thought.
Pullups: altogether 33
Pullups feel harder than before. My interest starts to shift over to the T-Bar row which is right beside the pullup bar :S temptations.
Done this and didn’t feel like I gave it my all nor does it feel like a workout so I decided to pick up two 27.5 dumbbell and do the Gironda’s 8x8 thing. I probably chose a weight that was too light, supposedly to be 70% of my max, but my chest should suffice.
Surprised workout. Up the weight on some exercise, I don’t know if I had it in me way before or I really got stronger.
Dynamic Lower Body:
Squat: 155x8x3
Easy. Really focused on acceleration from bottoms up.
RDL: 155x3x10
Easy actually, with around 2 min rest
Leg Press: 100lbs each sidex10, 110lbs each sidex10, 115lbs each sidex10
Not sure if I should be surprised.
Plank: 3x60sec
Easy.
Did 15 pullups around the end. Not tired at all after this workout.
Shit workout.
Max Effort Upper Body:
Incline Bench Press: 65, 85, 95, 105, 115, 120, 140x1, 135x2
I think I did too many warm up sets and/or I didn’t completely recover from doing so many DB bench press on wednesday and/or due to my fucked up sleeping pattern/living pattern during the break. Yes, blame on every possible detail.
Tricep Pull Down: 42.5x3x12
Easy.
T-Bar Row: 70lbsx3x12
Felt like I was using my arm instead of my back. :S
Didn’t get a chance to do the lateral raise cuz XArena was in a hurry -.-
Switching back to flat bench again next workout. YAY
Awsome first day back to Back Squat!
Max Effort Lower Body:
Squat: 135, 155, 185, 205, 225x1, 245x3, 255x1, 265x1, 275x1 (!!!PR!!! FUCK YEAH!)
lol, im pretty thrilled. I don’t know if I went down deep enuf cuz theres a guy spotting me and it was awkward kinda. Anywayz, 265 was definitely deep enuf though and it felt like nuthing.
Deadlift: 195x3x8
Either my grip really sucks or the bar was really slippery. My left hand finger hurts and felt numb after each set. Im seriously contemplating whether or not to take deadlift out of ME lower body day.
Leg Press: 115lbs each side x3x10
Harder than tres easy.
Did some DB bench press cuz I can. 8x8 with 35lb each hand only that I failed and did 5 and 6 reps respectively on the last two sets. Anywayz, was a good workout. The only thing bad is still bench press.
Weighted 153.6 three hours after I woke up.