Konada's Workout Journal

[Konada]

16 September 2011

Its been a hectic week, didn't have to time to hit the gym today so I had to settlr for my gym downstairs. (No pull up bar, no squat rack)

3x5 Military Press (68lbs 5,3 65lbs 3)
3x5 Bent BB Rows 70lbs
2x8 Pulldowns (pronated grip) 70lbs

On the brightside, I've gained another 1.4lbs this week, 114-115 now

 

[Konada]

21 Sept 2011

Missed workouts due to hectic hours at school. I find that my squats can't progress if I miss even 1 session of squats. Probably as things get settled down in school I'll be able to plan my workouts after school hours.

3x5 Squats 135lbs
3x5 Military Press 65lbs (2min rest instead of usual 3)
3x5 Bent BB Rows 70lbs
Pull ups 5,3 - had to rush due to gym closing.

 

[Konada]

23 Sept 2011

3x5 Squats 140lbs (5,5,4)
3x5 Bench Press 90lbs (5,5,4)
1x5 Deadlift 150lbs
2x8 Assisted Dips

Failed squats and BP on last set, did on lighter weights with more reps before heading off.

24 Sept 2011

Weigh in today: 115-116lbs (+0.6lbs). Need to up my intake of food now, guess I haven't been really sticking to 2 hours per meal at home (can't help it at school that my breaks are like 4 hours inbetween).

 

[Konada]

26 Sept 2011

3x5 Squats 140lbs
3x5 Military Press (70 5,4 65 4)
3x5 Bent BB Rows 75lbs
2 sets Chin-ups (5,3) considering my increase in weight mantaining this is okay.

A good workout overall but I can't help but feel my form for BB Rows get thrown out the window when I increase the weight yet on the previous weight I'm doing perfectly fine. Will keep at 75lbs for rows until I nail the form at 75lbs

 

[Konada]

28 Sept 2011

3x5 Bench Press 90lbs (still a little shaky)
3x5 Squats 145lbs
Deadlift 1x5 155lbs

Switched to alternate grip for deadlifts because the bar was starting to slip out od my right hand at 150lbs. Will repeat 90lbs for Bench Presses until I get comfortable with it.

 

[Konada]

3 Oct 2011

3x5 Squats 145lbs
3x5 Bench Press 90 (easy)
1x5 Deadlift 160lbs
2x8 Assisted Dips

Just switched from mass gainer to ON 100% Gold Whey today. I felt like puking after taking half the shake in, I don't know what it might be but I suspect I might be allergic to too much whey at one sitting. Nevertheless I managed to hold it in. Let's see how this turns out.

 

[Konada]

5 October 2011

3x5 Squats 145lbs
3x5 Military Press 65lbs
3x5 Bent BB Rows 70lbs

Gym was crowded like hell today and weights were basically taken up everywhere. No choice but had to mantain or drop some of my load. Had to rush through this workout as well since the gym was closing an hour after I entered.

 

[Konada]

7 Oct 2011

3x5 Squats 150lbs
3x5 Bench Press 95/90lbs (5,4 95lbs 4 90lbs)
1x5 Deadlift 165lbs

 

[Konada]

10 Oct 2011

3x5 Squats 150lbs
3x5 Military Press 70lbs
3x5 Bent Rows 75lbs
2x5 Chin ups

 

[Konada]

12 Oct 2011

3x5 Squats 150lbs
3x5 Bench Press 90lbs (wanted to make sure I can clear this easy first)
1x5 Deadlift 170lbs
2x8 Assisted dips (lighter assisted weight)

14 Oct 2011

Didn't get to the gym today due to other commitments in school, oh well.

15 Oct 2011

Thanks to EFFORT's advice, my mass has increased by another 1.4lbs this week. 117lbs now. It's extremely hard for me to push through eating even though I feel like puking, still trying to nail the diet. Although after hearing my friends commenting on how much bigger I've become it gives me more motivation to press on!

 

[Konada]

17 Oct 2011

Squats 155lbs 3x5
Bench Press 95lbs (5 5 4)
Deadlifts 170lbs 1x5 (Tried for 175lbs but once I tried to lift it it was like a knee jerk reflex to let it go)
2x8 Assisted Dips (lighter weight compared to last)

 

[Konada]

Still working out my diet and nailing it, here's how it looks so far..

Breakfast: 2 Eggs + 1 cup oats + 1/2 scoop whey

Meal 2: 5oz meat + 1 cup rice

Meal 3: 5oz meat + rice (occasionally 3 eggs + 1 scoop whey and milk if I want variety)

Post W/O: 500ml milk + 1 scoop whey

Dinner: 1 cup rice + veg + 3oz meat

Meal 5: 2 pieces chicken breast + mashed potatoes

Before sleeping: 1 cup milk + 1/2 scoop whey

Let me know how am I coming up with my diet. Thanks to EFFORT for putting me on the right track.

 

[EFFORT]

Still working out my diet and nailing it, here's how it looks so far..

Breakfast: 2 Eggs + 1 cup oats + 1/2 scoop whey

Meal 2: 5oz meat + 1 cup rice

Meal 3: 5oz meat + rice (occasionally 3 eggs + 1 scoop whey and milk if I want variety)

Post W/O: 500ml milk + 1 scoop whey

Dinner: 1 cup rice + veg + 3oz meat

Meal 5: 2 pieces chicken breast + mashed potatoes

Before sleeping: 1 cup milk + 1/2 scoop whey

Let me know how am I coming up with my diet. Thanks to EFFORT for putting me on the right track.

Your welcome Konada. I enjoy following your progress. I see you made some tweaks to the diet but if its working for you and your able to have the meals prepped and ready everyday I'm all for it. Keep up the good work and let me know if you need anymore help.

 

[Fuglydude]

15 lbs in 4.5 months is great progress! Keep it up! I don't see why you can't be in the 140s within your first year. Some of the strongest dudes I know are around that size... 5'6"-5'7" 140-150. I'm talking deadlifting 500, and doing dips w/ 180 lbs around their waist strong!

 

[Kerpal]

Nice progress so far If you're still having problems with bar placement on squats, I just found this video that might help:

http://startingstrength.com/index.php/site/platform_the_squat_bar_position

 

[Konada]

19 Oct 2011

3x5 Squats 155lbs
3x5 Standing Military Press 70lb
3x5 Bent Rows 85lbs
Chin Ups (Max 6)

Thanks for the encouragement guys! If it weren't for your advice I'd probably still be stuck as a 100lbs male lol.

@Kerpal: Special thanks for helping me out with squatting questions and that stuff, I pretty much nailed my bar placement already, form is pretty good as well.

 

[JonJaper]

Hey OP, I see you're going through a similar journey to me with regards to lifting so hopefully we can motivate each other on here.

I noticed some things about the mental/psychological side of your workout journey:

I witnessed typical chump behavior at the gym today. HB7 walks in, bam, 3 guys start chatting her up, showing her how to use the weight machines (lol).

Some buff dude was talking behind my back about how he could lift those 'pu55y weights' more than I could. True but his fvcking ego was uncalled for. i left the gym pissed.

Skipped squats because a sausagefest was going on there. Bunch of douchey guys hogging the rack..

I know it can be intimidating being the skinny new guy at the gym but you gotta develop a mindset where you genuinely don't give a f*ck about what other people think, and you're only focusing on yourself. The parts of your quotes that I bolded show that you let other people affect you and your workout.

Don't let anyone or anything put you down. The world is full of a$$hats who will try to put you down, sh*t on your dreams, tell you how weak you are, how you can't do X, Y, or Z, how you have no chance of ever acheiving your goals. Usually it's because hating is easier than being helpful.

Screw them all. They don't matter. Forget buff dudes, forget HBs (f*cking HB10 hookers really puts girl issues in perspective, if you remember my thread on sosuave a few days ago HAHA).

Focus on you, your improvement, your goals.

HB7 or upwards walks in? Disregard females, acquire aesthetics. I ignore people (ugly girls, HBs, skinny dudes, roided dudes, whoever) when I'm working out. Not because I'm a sociopath, just because I'm so focused on the weight and giving my full effort to the lift. Hot girls walk by in short shorts and a low cut top...round ass and tits on display... I don't care. It's like I see right through them, focusing on the wall behind them.

Faggot saying how he could lift way more than you? Ignore him. Realise that he is saying this crap because he is a mega faggot who needs to validate himself by trying to put other people down. He's not worth a comeback. He's not worth getting pissed off over. Don't let retards get you down.

You might think you're weedy now and lifting "pu$$y weights" but know that you will definitely progress, get bigger and lift heavier if you focus.

Sausagefest at the squat rack? Be friendly, ask to work in and appeal to reason. If they're still douches that don't let you work in, do another exercise or wait for them to finish.

Get in the right positive mindset and you'll progress even more than you are now!

 

[Kerpal]

Also, unless you're training at a serious powerlifting/weightlifting gym, the strongest guy there is just a big fish in a small pond. Ignore them, soon you'll be moving more weight with better form than them anyway.

 

[JonJaper]

...Ignore them, soon you'll be moving more weight with better form than them anyway.

I was deadlifting today and had to work in with a roided musclehead. He was deadlifting about 352 pounds but with the worst form ever, his upper back was arched up and his shoulders hunched.

Later on in my workout I noticed him doing retarded 1/4 squats on 220 pounds where he hardly bent his knees, he didn't get down to a 45 degree angle, let alone a 90 degree angle with his quads parallel to the ground.

It makes you wonder how the f*ck did guys like him get so big in the first place lol...definitely not the type of guy to give a sh*t about OP. You'll be laughing while they have chronic back problems.

 

[Konada]

Hey Jon, thanks for your encouragement. I've moved beyond that point a few months ago, making friends with dudes at the gym. Yeah I've always had the mindset of finishing my sets, pack up and go home. Honestly speaking I laugh at people act all macho but do 150lbs quarter squats. These guys are bigger than me and their jaws dropped when I did 155lbs FULL squats, given my skinny stature. I've made a friend of a dude who really knows his shvt. One of the few gems that actually squat the way it should be done.