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Well, after reading through Hunt0r's journal last week I decided I should start my own. Figure it should keep me motivated and hopefully if there's any flaws in my routine someone will comment. I'm 4 weeks into the routine already and have put on exactly 10lbs, but I'm not sure if any of it is muscle. lol I started at 165lbs and now am at 175lbs, but the stomach has increased in size too. But from what I understand I have to eat like a maniac to get bigger, and then I can cut down when I'm at my goal. I'd like to get to a relatively lean 185lbs which should look decent on my lanky 5'11" frame. I've always been VERY thin, so the fact that I'm up 10lbs already is good news. I use the FatTrack digital body fat calipers to keep an eye on things. I don't think they are very accurate, but as long as they are consistent it will do fine. I measured 12.5%bf yesterday which is up from 11.75%, but I don't think that's right as I would think I'd be a lot tighter at either of those numbers. Anyway, I'm doing the basic Rippetoe routine and eating as much as I can handle while trying to keep it clean.


Workout A
3x5 Squat - 135 lbs
3x5 Bench Press - 135 lbs (only 3 reps on 3rd set)
1x5 Deadlift - 155 lbs
Dips - 10/7
Vertical Leg Raise - 15/15

Pretty happy with today's workout as both the Bench and the Dead were the most I've ever done. I think I can move the squat up to 140 Wednesday as well, but I seem to lose form if I bump up too quickly, so we'll see. For some reason I have a tendency to lean forward and push off of my toes, so I've really been trying to focus on staying on my heels. I don't think my numbers are going to be going up very fast as I'm not a big guy to start with, but this is the most I've ever done in the 15 years of off and on pointless workouts, so I'll take what I can get. OK, that's enough for today's entry. lol

Goodluck on this program and good job starting a journal. Just make sure you stay with this routine and eat a lot of clean food. You should see a good increase in strength and size.

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"You can succeed if nobody else believes it, but you will never succeed if you don't believe in yourself."
-William J.H. Boetcker

22 yrs old
6'3 220lbs
Goals: Add lean mass and cut body fat.

Thanks man. Trying to eat as much as possible, but I constantly feel full. That's tough for a guy who basically only eats to survive. lol

So I just finished day 2. Things went pretty well actually. I added 10lbs to the squat and got all 3 sets, but man were they tough at the end. Form didn't seem too bad either, so hopefully a week at this level and I can try adding some more weight. One thing I wasn't sure about is if it's OK to use the weight belt during bent over rows? I always felt a little awkward doing them, so today I threw the belt on and it really seemed to help out. Infact, it's the most I've ever done and I think I can easily add more weight next time. Hopefully my pull up numbers will go up as I was a little disappointed there.

Workout B
3x5 Squat - 145 lbs
3x5 Overhead Press - 75 lbs
3x5 Row - 105 lbs
Pull Ups - 4/3

Oh, I think I'm going to look for some kind of workout shoe. I had a problem were I was leaning forward alot during the squat, so I was trying to figure out where I was going wrong yesterday with an empty bar. I did it in my flip flops and noticed an immediate improvement. So I think my sneakers have too much of a heel and are forcing me forward.

I have always been taught to only use the belts on your heaviest lifts. So you might want to lower the weight to where it doesnt require a belt and then work your way up to a weight where you need to use the belt. That way you dont become dependent on it. As for the shoes, I was having issues of my own due to an ankle surgery I had earlier this year. I bought some shoes made specifically for lifting and they helped out a ton! I bought them off of Amazon.com and here are what they look like:



The brand is called Otomix...go check them out.

Thanks hunt0r. I was going to check out some wrestling shoes tomorrow since they seemed to be very flat, but those Otomix shoes seem to have a solid sole under them. I guess I could either try to do it half assed, or just buy a pair of shoes designed specifically for lifting. Doesn't look like there's any local stores that sell those either. I'll just order a set up and hope for the best. Thanks for the info.

Yeah, if you're going to spend the money may as well get weight lifting shoes. Which Otomix shoe is it you got, Hunter?

http://www.amazon.com/Ultimate-Train...5465030&sr=8-2

Otomix M/F4444 Ultimate Trainer Fitness, Weight Lifting, Gym & Workout Shoes

hunt0r, are they right about going a half size larger than normal? Just wanted to know before placing an order.

Well I normally wear a size 13 shoe and I didnt want to buy a size 14 shoe cause 13's are big enough and I didnt want to look like I was wearing clown shoes in the gym! So I bought the 13s and they fit fine, actually a little loose in the toes.

They don't seem to come in half sizes when you get to the larger ones. Perhaps it's not as much of a problem with those sizes. All the different places I've seen advertising them make a point of the half size warning and I've read a couple reviews where the buyer confirmed that the half size larger worked. What Hunter said makes sense, of course, not to by a whole size larger but I would listen to them if you wear a smaller size that have the half sizes available.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.