New routine logs

[TheNewGuy]

I've been working out on a serious basis for the last three months or so. Its definitely made a change, and I've gained some weight and (I think) look really good considering my below-average weight.

So here we go. Before I was going everyday, working legs one day, shoulders the next, etc. I was getting results from that, but don't have time for it anymore. I'm now doing Warboss Alex's three day split outline in his Designing A Workout Routine thread, a great read.

In actuality I've been doing this routine for three weeks, but I didn't bother keeping logs then. I was also still trying to get my deadlift/squat form down. The people at the gym are really helpful

Protein intake is about 200g a day. I eat healthy, don't drink soda, at least 3 liters of water a day. A good deal of beef, steak, that kind of thing. The occasional Mickey D's.

I am currently 16.5, 5'8", 131lbs. My goal is 160lbs by May.

The numbers for lat pulldown and calf raises are the settings for the machines, I believe you multiply it by 10 to get the weight. Everything else is pounds.
Week 1 129 pounds

11/07/06 Back/Bis
Lat Pulldown 12x10 12x10 12x10
Deadlift 135x10 135x10 135x10
Sitting BB Curl 65x10 65x10 65x10
Hammer Curls 30x7 30x7 30x5

11/09/06 Chest/Tris
Flat BB Bench 115x9 125x5 125x4
Incline BB Bench 95x10 105x4 100x7
Closegrip Bench 85x10 90x6 90x6
Skullcrushers 50x6 50x3 50x3

11/13/06 Shoulders/Legs
DB Press 35x8 35x6 35x5
Leg Press 405x10 495x10 545x5
Standing Calf Raise 24x10 24x10 25x6
Squat 135x10 155x7 155x6


Workout logs will be posted weekly. As an aside, I encourage everyone to log their workouts. Whenever you get that irking to leave the gym early, you'll remember that in a week or two you're going to have to look back on your logs and go "Hey, I was a lazy ******* that day".

 

[EFFORT]

Good job with the journal. Up your protein to 260g and you'll like what happens.

 

[TheNewGuy]

Good job with the journal. Up your protein to 260g and you'll like what happens.

Thanks for the advice. Heres a sample of my diet:

Morning
Oatmeal, Milk

Mid-Morning
Protein bar

Lunch (school)
Chicken sandwich (chicken cold-cuts) or ham cold cut sandwich
Milk

After School
3 pieces of pizza
Water

Dinner
Double quarter pounder cheeseburger
Protein Shake

Before bed
Two chicken breast fillets
Apple
Protein Shake

Which totals (according to FitDay):
Calories: 3,162
Carbs: 262
Fat: 129
Protein: 230

Today was more junkfood than I'd like, or normally have . It also wasn't a workout day.

I'm thinking of throwing another protein shake somewhere in there, maybe morning?

 

[spesmilitis]

hey, i am your weight and height. Check out my workout log

 

[spesmilitis]

whoa, how did i become a senior don juan?

 

[mrRuckus]

whoa, how did i become a senior don juan?

Just like you graduate high school. You just show up.

 

[TheNewGuy]

Week 2 131 pounds

11/15/06 Back/Bis
Lat Pulldown 12x10 13x4 13x4
Deadlift 135x10 155x6 155x6
Sitting BB Curl 70x10 70x9 70x8
Hammer Curls 30x8 30x5 30x5

11/17/06 Chest/Tris
Flat BB Bench 115x10 120x7 120x6
Incline BB Bench 100x5 100x4 100x6
Closegrip Bench 85x9 95x4 90x7
Skullcrushers 50x5 50x2 50x3

11/19/06 Shoulders/Legs
DB Press 35x10 40x4 40x5
Leg Press 455x10 545x8 545x6
Standing Calf Raise 26x10 26x7 26x6
Squat 155x8 155x8 155x8

 

[TheNewGuy]

Week 3 131.5lbs
11/21/06 Back/Bis
Lat Pulldown 13x7 13x6 13x5
Deadlift 135x10 155x10 165x4
Barbell Curl 65x9 65x8 65x8
Hammer Curl 30x6 30x5 30x5

11/24/06 Chest/Tris
Bench Press 115x10 125x8 130x4
Incline Press 105x8 110x3 110x3
Closegrip Press 105x6 105x3 105x5
Skull Crushers 55x7 55x5 (they kick me out before the 3rd set :cuss: )

11/27/06 Shoulders/Legs
Dumbell Press 40x9 45x3 40x2
Leg Press 505x10 555x9 595x5
Seated Calf Raise 90x10 135x5 135x7
Squats 155x7 155x6 155x7

Hows it lookin? My arms are kinda stagnant

 

[Skilla_Staz]

I'm wondering if you're doing squats at the END of your workout...

I would suggest doing them first...IMO

 

[6-heads lewis]

Im no expert, but I dont understand the machine and arm work. Have you read 'Squat for big arms'?

Ive gained 30lbs in 4 months, the first month gaining only about 5 due to poor diet and lifting form. Not one bicep curl, lat pulldown, or tricep anything. I vowed not to do any isolation work until 170, but after seeing these results, Im bumping that to at least 185, if ever.

Keep it basic man.

The routine that worked best for me was this:

Week 1:

1

Chest 3x5
Squat 3x5
Shoulders 3x5
Chest 1x5


3

Back 3x5
Deads 3x5
Back 3x5
Back 1x5

5

Chest 3x5
Squat 3x5
Shoulders 3x5
Chest 1x5

Week 2 I just switched up chest and back, but kept squats and deadlifts in the same place. Squats always days 1 and 5, Deads always day 3.

Back consisted of weighted pullups/chinups and 1-arm rows. I used the t-bar row machine for a while but felt gay about it.

Chest consisted of flat bench (DBs usually), weighted dips, and occasionally flat hammer grip DB or incline DB. Making shoulders first every now and then helped, either military press or db press.

Im starting this new one tomorrow which is EVEN simpler:

Week 1:

3x5 Deads
3x5 shoulder press
3x5 weighted pullups

3x5 flat bench
3x5 squats
3x5 weighted dips

3x5 Deads
3x5 weighted pullups
3x5 shoulder press

Week 2:

3x5 weighted dips
3x5 squats
3x5 flat bench

3x5 Deads
3x5 shoulder press
3x5 weighted pullups

3x5 flat bench
3x5 squats
3x5 weighted dips


AND EAT LIKE A MOTHER****ER!

 

[TheNewGuy]

I'm wondering if you're doing squats at the END of your workout...

I would suggest doing them first...IMO

Yeah I do squats last.

m no expert, but I dont understand the machine and arm work. Have you read 'Squat for big arms'?...

I'm going to stick it out on this routine for at least 8 weeks, then I'll evaluate and decide what to do. This routine is pretty much the exact one written by Warboss Alex, so I'm not ready to doubt it so quickly.

I'm working on my eating. Right now its alot, but I'm constantly trying to get more food.

Squats at the beginning is something to think about. Any second opinions on this?

Thanks for the help guys, I don't want it to sound like I think you're wrong, I just have been fed so much BS and it seems like WBA knows what hes talking about. =/

But again, thanks for the input

 

[6-heads lewis]

Warboss Alex is a bum, take my advice instead. We once got into an argument over whose lats were stronger and he tried to drive away, so I deadlifted him in his car to prove a point. He then bought me a bathtub full of peanut butter.

True story.

 

[Warboss Alex]

Warboss Alex is a bum, take my advice instead. We once got into an argument over whose lats were stronger and he tried to drive away, so I deadlifted him in his car to prove a point. He then bought me a bathtub full of peanut butter.

True story.

You are correct in saying I am a bum.

I am correct in saying you're not even at 185 yet.

Basically, any routine which is hard will work. Mine is not the only one out there by any stretch of the imagination, it's just more of a longer-term training plan than your 5 x 5 because you won't be able to squat twice a week like that forever. Either will work provided the food is coming in.

 

[Charm]

5x5 and ripptoes are popular routines. I invented my own workout with help from people in my gym over the years and am changing things up every 3 weeks or so. I keep seeing gains and largely attribute it to eating a ton!