Intro and Training Log

Bigger Stronger Leaner Competitive Bodybuilding
1

Hi everyone. I’ve been lurking long enough and decided to finally register and participate. I decided to start a training log to track my progress, provide motivation to myself and others, and get some critiquing.

A little about myself - 22, Male, Miami, been lifting about 6 months, 175lbs ~15% bf.

Goals: 1)Be more athletic - non sport specific, improve speed, strength, coordination. Maybe compete in something one day, don’t know yet.
2)Improve health.
3)Look better.
4)200lbs, >10% bf for now. Once reached I will reevaluate. Let’s say by 01JUN07.

Things I think I need to improve:

  1. I eat poorly and not enough.
  2. More variety of lifts.
  3. Miss fewer workouts while not over training.

Best Lifts as of 06DEC06
Bench 220
ATF Squat 275
Deadlift 295
Military 145
Bent Row 150

06DEC06

Flat Barbell Bench Press
95x8x1
135x5x1
220x1x1 - New PR
185x3x3
115x6x5(dynamic)
Total Volume:6770

Barbell Bent-Over Rows
65x8x2
145x1x1
120x5x3
95x6x5(dynamic)
Total Volume:5835

Edit: I’ll try and get some pics soon.

2

Measurements 06DEC06

Height 70
Neck 16
Shoulders 50
Chest 40
Right arm 13.5
Left arm 13
Waist 32
Quads 24
Calves 15

Edit: Oh yeah, and a 15 inch e-penis. :}

3

I felt pretty bad during today’s training session. Struggled on almost every rep. Oh well, I think I’ll take tomorrow off.

07DEC06

Squats
95x8x1
135x5x1
280x1x1 New PR but it took everything I had so I’ll try it again next workout.
245x2x4
205x4x4
135x5x2 3 second pauses
Total volume: 8390

4

Decided not to take the day off.

08DEC06

Military Press
45x12x1
65x8x1
150x1x1 PR
120x3x4
95x5x4
Curls
70x6x4

5

10DEC06

Deads
135x6x2
300x1x1
305x1x1 PR
295x1x1
245x3x4
135x10x1
155x10x1
Total Volume: 8360

11DEC06

Bench
95x8x1
135x5x1
225x1x1 PR
190x3x3
120x6x5
Total Volume: 6970

6

Is there a particular reason your only preforming the one lift each day?
Also watch that total volume on the bench in relation to the rowing.

7

Yeah, I like to usually do two compounds followed by an isolation or two but have been feeling tired lately after I get done with the first exercise. Still working out the kinks in my routine. My rows are lagging I know and am trying to get them caught up.

8

Bleh, I’ve been feeling like shit the past few days. I’ll get to the gym and barely make it through half my workout. I’m going to take a week off from weights and focus on stretching and do some sprints and cardio. I’m also thinking of going back on full body 5x5s when I get back.

9

I’d reccomend switching the bent row for inverted rows. Also, I know your a beginner but look into westside for skinny bastards by defranco. But with this modification. When it says work up to a 3 or 5 rm, do that, but over the next few weeks try to increase the sets you do at that one rm you got the first time. Example. First exercise on me upper.

Bench press, work up to a 5 rm max, let’s say this is 225 for you.

Next week, do 2 sets of 5 at 225
next week, 3 sets and so on

Do that until you can get 5 sets at that weight and then try for a new 5rm. If you have questions pm me.