Konada's Workout Journal

[Konada]

28 Oct 2011

3x5 Military Presses 70lbs
3x5 Squats 155lbs
3x5 Bent Rows 85lbs

Down with a cold for the past week and today I started working out again. I think I pulled a neck muscle unknowingly, it hurts when I turn my head to the right. Fvck.

 

[JonJaper]

Konada, I notice you're getting ill a lot with flu's, colds etc...

Are you sleeping enough and gettng enough water, fruit,veg + vitamins in your diet? Hydration is really underrated.

 

[Konada]

Konada, I notice you're getting ill a lot with flu's, colds etc...

Are you sleeping enough and gettng enough water, fruit,veg + vitamins in your diet? Hydration is really underrated.

Well I've been losing sleep due to school. Finals are in about 1 week and studying very hard for it. Anyway I'll be out for at least a week due to the pulled neck muscle. Fvcker hurts like a *****

 

[Fuglydude]

Good luck with finals. Make sure your diet stays on track. Time off can be great for growth and recovery, just don't forget to hit it full throttle once you're back in action.

 

[JonJaper]

Konada how are your workouts going buddy? Long time no speak...

 

[Konada]

Restarting my journal because its long overdue. Finals are finally over lol.
Starting on a new program so here is my workout for today.

12 Dec 2011 (all in lbs)

Inclined DB Bench Press (poundage on 1 hand)

20 x 8 reps to failure
16 x max reps
12 x max reps

Pull Ups BW
5 3 3

Close Grip Cable Row

60 x 8 to failure
50 x max rep
40 x max rep

DB Lat Raise (poundages in 1 hand)

12 x 8 rep to failure
8 x max rep
8 x max rep

DB Shrugs

24 x 8 rep to failure
20 x max rep
16 x max rep

 

[JonJaper]

How come you are starting a new program? If something's been working well and giving you good results (like starting strength), why change it?

Consistency is really important, especially when you've had time off due to colds, injuries and finals.

 

[Konada]

Probably its something I have not mentioned but my gains have slowed down considerably entirely about a month while I was still working out, considering Im still a noob at working out.

Plus I can't bench half of what I squat, one of the problems of SS. Hence starting a new program. I have guidance from someone so don't worry about it. I'm doing a 9 week cycle now.

 

[Konada]

14 Dec 2011

EZ Bar Reverse Curls (all reps to failure)

15 x 8
12.5 x 8
12x5 x 8

Close Grip Bench Press

60 x 7
55 x 6
50 x 6

Standing Calf Raises

60 x 14
50 x 14
40 x 13

Romanian Deadlifts (still learning form)

100 x 8
90 x 6
80 x 6

All reps were not to failure, because my arms gave out before my hams could.

Leg Presses

First I wouldn't count this as a proper workout because I was hitting 20+ reps easy, take it as a measurement of what weight I can use next time

110 x 20+
120 x 20+
160 x 25

 

[Konada]

16 Dec 2011

All exercise reps are to failure.
DB Poundages are all in 1 hand

DB Bench Press

20 x 9
16 x 10
14 x 10

Chin Ups
6 3 3

Smith Machine Row (Only counting plates)

44 x 6
40 x 6
36 x 4

Smith Machine Shrugs

65 x 10
60 x 11
55 x 10

Bent Over DB Raises

8 x 9
6 x 6
4 x 8

 

[Konada]

21 Dec 2011
All reps to failure

Incline Bench DB:

26 x 4
22 x 7
16 x 7

Seated DB Presses:

30 x 5
28 x 6
24 x 6

Pull Ups
6 3 2.5

DB Shrugs

30 x 10
26 x 11
22 x 9

Close Grip Cable Row

70 x 6
60 x 7
50 x 8

 

[Kerpal]

I think you're making a big mistake switching away from the Rippetoe program.

 

[Fuglydude]

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.

Not sure where you're working out man, but 155 is what I call "rag doll" weight... Its weight you should be able to throw around like a rag doll! No one should be acting macho after squatting that! That's what I use to rag doll around for my hang cleans when I'm warming up. A couple of years ago, I would do dips w/ 145 lbs around my waist for a triple.

My point is hang w/ big guys and you'll learn a lot more.

Keep us posted how your results go w/ the modification in your program. I'm kinda w/ Kerpal on this, in that you should probably focus on a SS/Rippetoe-style program at this stage in your development. Is your diet still good. Remember, you've gained weight, and substantial muscle mass. Muscle, particularly muscle on an active young man such as yourself, is a highly metabolically active tissue. You're gonna need to eat more, and increase your macros to support your new bodymass... I have serious issues on this as well. I've put on around 25 lbs in the last 14-15 months, now I'm gonna need 4000-4500 calories to get bigger... I simply can't stuff this much food in until I figure out a better diet!

 

[EFFORT]

He'll be ok I'm helping him out. Being trained by Shelby Starnes and Massive G has fully converted me to DC Training. Right now Konada is following a really basic version of a DC training "stepping stone" routine to get accustomed to a variety of things (diet being the biggest) . At some point in time he'll be fully DCing it.

 

[Konada]

3 Jan 2011


DB Hammer Curl
18 x 8
14 x 8
10 x 8

Rope Tricep Push-down
60 x 10
50 x 8
40 x 8

Leg Press
190 x 15
180 x 13
170 x 14

RDLs
100 x 8
95 x 8
90 x 10

Leg Press Calf Raise
130 x 12
120 x 13
110 x 14

I will keep your concerns in mind Kerpal and Fugly. Right now diet is a main issue for me so I'm still trying to get it straightened out.

 

[Konada]

6 Jan 2012

Incline DB Press

26 x 5
22 x 6
18 x 7

Pull Ups

6.5 3 2

Cable Row

80 x 5
70 x 6
60 x 6

DB Seated Presses (looks like i mixed up the poundages on last similar workout)

18 x 5
14 x 6
10 x 7

DB Shrugs

35 x 7
30 x 10
26 x 11

 

[JonJaper]

3 Jan 2011

2011 lol

 

[Kerpal]

He'll be ok I'm helping him out. Being trained by Shelby Starnes and Massive G has fully converted me to DC Training. Right now Konada is following a really basic version of a DC training "stepping stone" routine to get accustomed to a variety of things (diet being the biggest) . At some point in time he'll be fully DCing it.

I still have to question the wisdom of a 120 lb man curling, shrugging and leg pressing but neglecting the big 3...

 

[JonJaper]

Romanian Deadlifts (still learning form)

100 x 8
90 x 6
80 x 6

All reps were not to failure, because my arms gave out before my hams could.

Use lifting straps. Buy a good pair (leather over fabric), learn how to use them with instructional videos on youtube and use them. They get you over the limit of your arms/grip.

I still have to question the wisdom of a 120 lb man curling, shrugging and leg pressing but neglecting the big 3...

Big 3 being squats, deadlifts and bench press I assume... Konada's doing bench presses and deadlifts in this new routine, he just needs to squat.

 

[JonJaper]

Updates Konada??

If you're not updating because you're taking more time off from the gym that ain't cool.

You gotta keep at this, consistency and progress is key man. I only started hitting the gym relatively recently (October) but already I'm seeing progress within myself. My lifts have improved dramatically, my weight is up and I've lost % bodyfat. I am proof that progress can happen, and I'm only getting started! I got a long way to go...I won't ever give up or stop now, I enjoy it too much.

A lot of people have school/work yet still find the time to fit the gym in too. It depends how badly you want it. How badly do you want to be in shape, be fit and healthy AND look good? You gotta want it enough that you are willing to put time at the gym, eat when you might not want to eat, avoid food that might taste good but is detrimental to your gains etc.

Taking pride in your appearance is important too. You gotta believe that you are good enough and that you deserve a better body.

Keep up with your workouts. Sure maybe Kerpal and I questioned it but fundamentally if you lift heavy with good form, eat right and sleep well, you should be noticing gains.