Adone's Journal

[Adone]

Here's my journal. It is not only about weightlifting, but more of a general journal.


STATS

Height: 5'9
Weight: 155 lbs
Chest (relaxed): 96 cm (38 1/2")
Chest (expanded): 98 cm (39 1/2")
Arms: 34 cm (13 1/2")
Forearms: 27 cm (10 1/2")
Waist (tight): 78 cm (31 1/2")
Waist (relaxed): 83 cm (33")
Calves: 36,5 cm (14 1/2")
Thighs: 54 cm (21 1/2")
Wrists: 16 cm (6 1/2")
Shoulders: 113 cm (45")
Neck: 37 cm (14 1/2")



SHORT-TERM GOALS:

1. Becoming able to grab the basketball rim.
2. Getting a nice butt
3. Getting my waist down to 75 cm (30")
4. Getting my arms to 35 cm (14")
5. Getting my chest to 100 cm (40")


LONG-TERM GOALS:

1. Becoming able to dunk a basketball.
2. Getting my arms to 40 cm (16")
3. Getting my chest to 110 cm (44")
4. Getting my calves to 40 cm (16")
5. Getting my neck to 42,5 cm (17")
6. Getting my thighs to 60 cm (24")



ROUTINE:

Very basic routine, with just 3 exercises.

Day 1: Squats
Day 2: None
Day 3: Military Presses
Day 4: None
Day 5: Bench Presses
Day 6: None
Day 7: One of the above exercises or rest.


I'm still a newbie, so I should make good gains even with such a simple routine, however I may add some isolation exercises every now and then.



Adone

 

[Adone]

December 12th Workout

Squats: 121lbs x 10; 143lbs x 10; 156lbs x 8; 156 lbs x 10;

 

[bcherb2]

If you're going to only stick with 3, you would want to replace military press with deadlift. Bench encompasses the shoulders.

 

[Adone]

December 14th Workout

Military Presses: 77lbs x 12; 86lbs x 8; 90lbs x 5; 90lbs x 5;

DB Bent-Over Rows: 48lbs (each) x 8; 48lbs x 8; 48lbs x 5; 26lbs x 12; 35lbs x 12; 40lbs x 12;

Lateral Raises: 31lbs x 6; 26 lbs x 12;

 

[Adone]

December 15th Workout

DB Curls: 26lbs x 12; 31lbs x 6; 31lbs x 5;

EZ-BB Curls: 53lbs x 8; 62lbs x 9; 70lbs x 3;

DB Overhead Extensions: 31lbs x 20; 40lbs x 20;

DB Calf Raises: 40lbs x 20; 40lbs x 20; 40lbs x 20;

 

[Adone]

December 16th Workout

DB Shoulder Press: 40 lbs x 12; 40lbs x 8; 40lbs x 6;

Bench Press: 99lbs x 12; 121lbs x 8; 143lbs x 2; 130lbs x 5; 130lbs x 3;

 

[Adone]

December 18th Workout

Military Presses: 77lbs x 12; 77lbs x 12;

BB Bent-Over Rows: 77lbs x 12; 86lbs x 12; 108lbs x 12;

 

[Adone]

December 19th Workout

Squats: 130lbs x 10; 147lbs x 10; 156lbs x 10; 161lbs x 8;

Lying Leg Curls: 66lbs x 15; 88lbs x 8; 88lbs x 10; 88lbs x 12;

 

[Adone]

December 20th Workout

Bench Press: 103lbs x 12; 125lbs x 8; 125lbs x 8; 125lbs x 6; 112lbs x 8;


From now on, I'll probably ditch the arms' work, since my arms are already pretty big compared to the rest of my body and I feel like they tend to lessen other muscles' work when I'm doing lifts such as the Bench Press or the Rows. They are always the muscle that gets tired the most.

Any ideas on this?

 

[Double]

yup that's right, **** on the arm training, compounds exercises are way more important.

 

[Adone]

December 22th Workout

I've tried to do some Military Presses, but my chest is still sore and my arms feel tired after the Bench Presses I did on tuesday.
I'll do some Dumbbell Pullovers instead.


DB Pullovers: 26lbs x 12; 35lbs x 12; 40lbs x 12; 44lbs x 10;

 

[Adone]

January 6th Workout

Hey everybody, I've been out of town for XMas Break and then I had wrists' pain, but now I'm back into the game!

Military Presses: 55lbs x 12 | 77lbs x 10; 77lbs x 9; 77lbs x 8;
DB Pullovers: 35lbs x 12 | 40lbs x 12; 40lbs x 12; 40lbs x 12;

 

[Adone]

January 7th Workout

Bench Press: 106lbs x 12; 106lbs x 9; 106lbs x 7; 106lbs x 6; 106lbs x 4;

 

[Lifeforce]

Hey Adone. I've read through your journal and it looks good. What are your current stats?

It seems like you do very few heavy exercises. IMO one should have one big exercise like squat, deadlift, stiff leg deadlifts or some heavy rowing as a base of every workout to get the most out of it. Just a tip which works good for me. As bcherb2 said if you're going to stick to three exercises then do deads, squats and (incline) bench presses.

 

[Adone]

Originally posted by Lifeforce
Hey Adone. I've read through your journal and it looks good. What are your current stats?

It seems like you do very few heavy exercises. IMO one should have one big exercise like squat, deadlift, stiff leg deadlifts or some heavy rowing as a base of every workout to get the most out of it. Just a tip which works good for me. As bcherb2 said if you're going to stick to three exercises then do deads, squats and (incline) bench presses.

Hey there Lifeforce! I've taken the inspiration for posting up a journal from you, so your advice is well accepted here.

I know I do very few heavy exercises, but tomorrow I'll do some squats (I would have done them today, but for some strange reason, my thighs are sore ).

Unfortunately, I'm unable to do Deadlifts, because I don't manage to get the proper form (I workout at home). The same problem occurs with rowing, since I feel like my arms are doing all the work and they are already overdeveloped (that's why I don't curl).

My stats are probably the same they were when I started my journal, except my bodyfat and my fùcking arms which seem to be the ones that keep growing, although they are already out of proportion. I must be around 11% now, because my abs show pretty good after some crunches. This is because I've been out of town for 2 weeks and then I suffered from wrists' pain, so it's been 3 weeks out of 5 without working out

 

[Lifeforce]

Thanks man, that means alot.

I felt the same when I did rowing, the solution for me was to see the arms as hooks which grab the bar and then add a little swing with the back and think about the lats while I do the set. Seems strange but it worked for me.

Deadlifts are a *****, but you'll thank yourself later if you learn the form with light weight. My friend worked 6 months to get his form right and now he can deadlift with no problem.

2 weeks isn't everything, looking forward to see some solid squats in here.

 

[Adone]

Originally posted by Lifeforce
Thanks man, that means alot.

I felt the same when I did rowing, the solution for me was to see the arms as hooks which grab the bar and then add a little swing with the back and think about the lats while I do the set. Seems strange but it worked for me.

Deadlifts are a *****, but you'll thank yourself later if you learn the form with light weight. My friend worked 6 months to get his form right and now he can deadlift with no problem.

2 weeks isn't everything, looking forward to see some solid squats in here.

I'll try that Rowing thing with my Bent-Over's, hopefully it will work. I'll also try light Deadlifts: apropos, I have a question for you and Warboss Alex (if he ever comes here), do you think that doing sets of 20 deadlifts will do anything good to me, or I might as well not do them for now?

Unluckily, I've caught a bad flu (my mother mentioned it may be meningitis, hopefully not) and I can't workout today. I can't wait to do some squats and Lying Leg Curls, because my legs are improving but they are still holding me back.

 

[Lifeforce]

Hey Adone.

That's a good choice man about bent over rows and deads... 20 repers on deadlifts are a little tricky to perform. I've done them only once. Most people recommend not to go to such failure on the deadlifts because it's easy to perform the lift wrong and gradually decrease form. I'd wait until you have the deadlift form down and have some experience with lifting deadlifts until you try that.

The deadlifts I perform ATM are so called singles. I let go of the bar, get up and then restart the lift from scratch (takes about 2 seconds). If you are doing a 20 rep I'd suggest you do it that way because you can have alot more control this way instead of "touch and go" deadlifts. You need a pretty solid grip to perform 20 reps too because you will be holding on to a ****load of weight for a long time. Straps is a solution but you better do some deads without them too so the grip won't be left behind.

IMO if you want to perform many reps on deadlifts, try NOT setting an ambitous rep goal just lift. Do one single, then do another one and another one until you cannot lift the bar with good form. This is how I do it. I set the goal to 10 reps not 20. (I know I can manage 10 reps) then I just continue to rep, last time I got 13 reps, every rep after 10 is a plus. It makes you feel a little better, because if the goal is 20 reps and you only get 18 then it's easy to feel the set is a failure, while getting 13 reps when 10 is the goal, then it's a success.

Hope you get better man.

 

[Adone]

12th January Workout

Bench Presses: 103lbs x 102; 121lbs x 8; 121lbs x 7; 121lbs x 6;
DB Pullovers: 31lbs x 15; 48lbs x 12; 48lbs x 12; 48lbs x 12;

 

[Adone]

January 13th Workout

Squats: 99lbs x 15; 99lbs x 15;
Military Presses: 55lbs x 12; 81lbs x 13; 81lbs x 8; 81lbs x 5;


My legs hurt because of my squats, because I hadn't streched before... Are you happy now, Lifeforce?

Those millies have gone up... My max was 77lbs x 12, today I manage 81 x 13... that's good

I've just measured and my arms have grown up to 14" (35 cm)...



Has anyone (Lifeforce, Warboss Alex...) any idea regarding the cause of this? I mean, I neglect my arms a lot, I almost never work them out, but they seem to be the ones that grow the most... I remember a friend last year joking about how my arms were probably bigger than my chest.

According to forums' guys, it seem that I'm the only one whose arms grow faster rather than slower than other bodyparts...