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Strength Pursuing Journal
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12-11-2011, 09:27 AM
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Rank: New Member
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Join Date: Dec 2011
Location: Philadelphia, PA
Posts: 9
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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.
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12-11-2011, 07:56 PM
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Rank: Member
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Join Date: Aug 2011
Location: Chico, CA
Posts: 332
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Looking forward to watch your progress!
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12-18-2011, 09:08 AM
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Rank: New Member
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Join Date: Dec 2011
Location: Philadelphia, PA
Posts: 9
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(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.
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12-18-2011, 10:56 AM
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Rank: Member
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Join Date: Dec 2011
Location: St. Louis , MO
Posts: 78
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This is really good stuff. I am impressed. Keep up the motivated hard work.
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12-19-2011, 11:50 AM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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You need a squat rack ASAP!!!
IW
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12-31-2011, 06:23 AM
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Rank: New Member
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Join Date: Dec 2011
Location: Philadelphia, PA
Posts: 9
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(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.
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01-03-2012, 06:06 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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5000cals?! Sheesh.
I'm at 3500 and I'm 210lb.
IW
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02-03-2012, 06:54 AM
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Rank: New Member
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Join Date: Dec 2011
Location: Philadelphia, PA
Posts: 9
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Quote:
Originally Posted by iron_worker
5000cals?! Sheesh.
I'm at 3500 and I'm 210lb.
IW
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(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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02-03-2012, 12:22 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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If you really aren't going to beg/borrow/steal a squat rack (which I really think you should!) then you should look into hack squats.
Lunges would be a good addition as well although not a replacement for squats I'd say.
IW
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02-09-2012, 06:18 AM
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Rank: New Member
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Join Date: Dec 2011
Location: Philadelphia, PA
Posts: 9
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Quote:
Originally Posted by iron_worker
If you really aren't going to beg/borrow/steal a squat rack (which I really think you should!) then you should look into hack squats.
IW
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The hack squats worked out better than I thought. While I was doing them, I thought to myself: "This will probably be the same as doing deadlifts", but as I progressed toward 164 pounds, I found myself having to borrow more and more strength from my legs rather than my back.
It was a good suggestion, thanks for your help.
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