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Ichi_Darake 12-11-2011 10:27 AM

Strength Pursuing Journal
 
I have been lifting weights for about 2 months now. My weekly fitness regimen looks like this:

Day 1: Total Body Weight Training
Days 2 and 3: Kickboxing
Day 4: Total Body Weight Training
Days 5 and 6: Shadow Boxing for 5 three-minute rounds.
Day 7: Off Day

My weight training is always total body and I find supersets the most helpful. Here's my most routine:

Exercise 01: Pec Flies + Deadlift (superset)
-Set 01: 114 lbs (pec flies) + 125 lbs (deadlift)
-Set 02: 142 lbs + 144 lbs
-Set 03: 142 lbs + 164 lbs
-Set 04: 171 lbs + 184 lbs
-Set 05: 171 lbs + 204 lbs
-Set 06: 200 lbs + 214 lbs
-Set 07: 200 lbs + 224 lbs

Exercise 02: Barbell Squat
-Set 01: 100 lbs
-Set 02: 108 lbs
-Set 03: 113 lbs
-Set 04: 125 lbs
-Set 05: 133 lbs
-Set 06: 144 lbs

Exercise 03: Seated Press + Dumbbell Lat Raise (superset)
-Set 01: 50 lbs (seated p) + 2 lbs (dumbbells, obviously)
-Set 02: 63 lbs + 3 lbs
-Set 03: 75 lbs + 5 lbs
-Set 04: 88 lbs + 7.5 lbs
-Set 05: 100 lbs + 10 lbs

Exercise 04: Z-Bar/Straight Bar Curl + Kickbacks + Dips (no weight)
-Set 01: 30~35 lbs + 2 lbs + Dips
-Set 02: 40~45 lbs + 3 lbs + Dips
-Set 03: 55~60 lbs + 5 lbs + Dips

This usually takes about 1.5 to 2 hours to complete. What's amazing is how when I first started I could barely get a 100 pound loaded barbell off the floor, and now I'm routinely doing 200.

As a last minute detail, my body-type is like this: 5'10" or 5'11" and 155 to 160 pounds depending on how much I had to eat. I am mostly thin with a strong back and neck.

FitnessFreek 12-11-2011 08:56 PM

Looking forward to watch your progress!

Ichi_Darake 12-18-2011 10:08 AM

(Thanks for the reply!)

This week's progress: Was able to do the deadlifts at 200-pounds easy. The problem is trying to get my squats to be in proportion with my upper-body lifts (bench press and deads). I might try front squats if I continue to have trouble lifting 150+ lbs above my head. I can squat heavy weights, no problem, but getting the heavy bar above shoulder height is a real challenge.

Other than that, kickboxing is getting easier. I don't need as much force thanks to the added muscle weight. My body's size hasn't changed much, but the power is substantial. I hope that the weights and sports training continue to work in harmony together. Until next time, fellow lifters and trainers. :WEIGHT~13:

marinevet 12-18-2011 11:56 AM

This is really good stuff. I am impressed. Keep up the motivated hard work.

iron_worker 12-19-2011 12:50 PM

You need a squat rack ASAP!!!

IW

Ichi_Darake 12-31-2011 07:23 AM

(I agree about the squat rack part!)

Good news, though. Over the holidays, I was finally able to squat 150 pounds the normal way (above my head and everything). My deadlift has increased to 230 and I can now do an overhead press of about 108-110 pounds. My weight is settling more around 160, which should be good as long the gains are mostly fat-free weight.
Calorie-wise, I'm able to eat about 5,000 without barfing too much. I'll keep training accordingly and getting enough rest in between.

iron_worker 01-03-2012 07:06 PM

5000cals?! Sheesh.

I'm at 3500 and I'm 210lb.

IW

build 01-10-2012 11:09 PM

strengthen the muscles which have become dormant due to misuse or lack of use...!

Ichi_Darake 01-17-2012 10:37 AM

Quote:

Originally Posted by build (Post 91790)
strengthen the muscles which have become dormant due to misuse or lack of use...!

(That sounds like a good strategy.)

On a related note, I've been able to improve my squat exercises by doing them first before all other exercises. Calorie consumption has also become easier thanks to a strategy I have:

During weeks where protein-abundant foods are low, I replace each gram of lost protein with a gram of carbs. (Proteins and Carbs are each worth 4 calories.) This doesn't mean that carbs are any substitution for high-quality protein, but the extra carbs do help me to maintain my current bodyweight. It's better than nothing if you are in the type of situation where food of a certain nutrient (or food in general) is in low supply in your home or area.

Kickboxing update: New routine --> 1-2 punch -> Takedown -> Mount + Punch, Punch, Elbow. Stand and repeat as either a warm-up or a cool-down.

Ichi_Darake 02-03-2012 07:54 AM

Quote:

Originally Posted by iron_worker (Post 91702)
5000cals?! Sheesh.

I'm at 3500 and I'm 210lb.

IW

(Quality not quantity, right? I'll try for a more efficient diet like yours.)

As far as updates are concerned:

Squats are now:
125 lbs
133 lbs
150 lbs
158 lbs
Pec Flies + Deadlifts are still similar:
144 + 164 lbs
171 + 184 lbs
200 + 204 lbs
200 + 236 lbs (these are all supersets)
Shoulder Presses and Curls are still roughly the same.

Even without the squat rack, it seems I was able to imrpove, but it will still take some time before my leg exercises can move up to the 200 pound range. So until I get my hands on that squatting rack, I will just have to improve the old-fashioned way.

-Ichi out.


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