Workout Journal: Pro26

[ProDJ26]

Well after finally quitting procrastinating I've decided to get back to the gym again. I have been trying to gain weight for GOD knows how long. It just seems like it'll be forever! Oh well, enough of my ranting here's my stats:

Height: 5'7"
Weight: 150 Ibls

Because I'm trying to gain I usually eat high protein meals. I really don't have an estimate for how many calories I eat a day but I will post those up soon. However, I will say that I reduced my protein + sugar shakes (any gatorade mixed with whey protein. When I first started I would drink about 4 bottles a day. ) down to one a day. I will post my diet soon as well.




Monday: Febuary 6th, 2007

For monday's workout I only wanted to work with my Chest and Tri's. so this is what I did:

Bench Press
Inlcine Press
Decline Press
Butterfly
Tricep Pulldown
Pushups
Dips
Skull Crusher
Behind the Head Tricep

Bench Press: MAX 305 Ibls
Today: 140 Ibls, 3 sets of 7

I know your thinking 305 is BS but I did that last summer. I took December off and started last week of January. Seemed to have lost all my strength due to not being in the gym for so long. So I only did 140 Ibls. I must work harder than that.

Incline Bench: MAX n/a
Today: 50 Ibls, 3 sets of 5

Again my bench is not my strenght point. I WILL improve on this. Eventho I wanted to lower the weight on the last set (because my arms were giving out) I fought threw it. Sloppy set so I ended up doing an extra 5 with lower weight.
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Decline Bench: MAX 200
Today: 140 Ibls, 3 sets of 7

After feeling like crap from Incline I decided that I need to step it up. So I put on 140 Ibls and decided to run with it. Did three full sets with really good form. Next week I will add more weight.

Butterfly: MAX n/a
Today: starting at 175.

The way I do my Butterflies are on the machine. However I think I will benefit more by using free weights. When on this machine I start with the heaviest I can go (in this case 175) and do reps of ten four times dropping the weight each time. Very tiring.

Tricep Pulldowns: MAX n/a
Today: 3 sets

I didn't really get a good look at the weight I had on there but it was tough. I will definately find out what the weight was and post it.

Dips: MAX 20 in a row
Today: 3 sets of 12 reps

My 2nd favorite exercise. Was hard getting myself up for the first set but I did really well. I noticed I was going pretty deep in my dips. Is that good?
During the last set my arms started giving out but I had to fight threw the pain. I cheated on my las few reps so as punishment I made myself do some pushups then make-up for the ones I cheated on. HURT LIKE A BIOTCH.

Skull Crushers: MAX 25 Ibls on each side
Today: 15 Ibls -3 sets of 10

With my tri's burning I continued to push on. Again first rep was hard getting good form but after reps two and three it was okay. Not a bad set but I definately need to add some weight.

Behind the Head: MAX 75 Ibls
Today: 50 Ibls - 2 sets of 10

I take the dumbell behind my head and raise it. However I don't remeber the exact name of this exercise so bare with me. And becasue my Tri's were basically shot, I had lots of troule getting the weight up for my last set. I just couldn't lift it. So I told myself "you ain't goin nowhere till you get that ****in weight". So then HB8 calls me and ask what I was doing. Which she already knew the answer to. Hung up the phone and kept trying to get that weight up. Friend of mine came up to me and said, "maybe you should drop the weight bro." you guys know how a man's EGO can go up, especially in the gym. I told him f' that I'm gettin the weight because I know I could. After all I got 75 up last summer. Then I just sat there with the weight on the floor for about 2 minutes, got into the zone and FINALLY GOT IT UP!

Overall, not bad of a workout. Although I think I worked out alot longer than I was supposed to. I gotta cut that **** out because over-training isn't good. Went home ate a chicken brest, had a protein shake and past out.

 

[EFFORT]

Well its obvious why your not gaining. My advice to you would be to get a sheet of paper and write down your theory on gaining muscle mass. After that read the stickied A-Unit Post, Search for Warboss Alex and read The Idiots Guide, then search for a post that i posted called Squat for big arms. After reading those things get your sheet of paper out and write down your new understanding of gaining muscle mass and notice why what you were doing wasn't going to work.

After that your free to post questions that you'll have as a result of your reading and we'll get you on the right track and the gains will begin!

 

[mrRuckus]

What the hell is an Ibls?

If you're doing a 305 pound bench and can barely do declines or inclines, you should probably do a full flat bench. You should be touching your shirt not doing some half press like all the guys at work who think they can bench more than me by lowering the bar halfway directly over their neck.

 

[ProDJ26]

What the hell is an Ibls?
I menat to put pounds, sorry bout that bro it's been A VERY LONG WEEK. (mainly school) so bare wuth me. And I can do Inlcine and Decline just fine the problem is I took a couple weeks off and I'm just getting back into it. I'M NOT BENCHING 305! I DID THAT LAST SUMMER FOR MY MAX! I REPEAT I'M NOT BENCHING 305! now for today...


Wednesday: February 7th, 2007

For breakfast I had 6 egg whites with some bacon and a protein shake.
Wednesday I work my back and Bi's

Pull downs 3 sets/10 reps

Not bad for doing pull downs. I also did 10 pull-ups in between sets.

T-Bar 3 sets/7 reps

Ah the good ol' T-bar. Good for back. I used two 45's for this exercise. On the very last set I went ahead and threw another 45 on.

Deadlifts 3 sets/ 8 reps

I really can't stand dead's eventhough they are the best exercise next to benching. Did alright using 45's on each side. Went ahead and threw another 45 on each side. My back starting giving out so I lowered the weight back down. Really didn't feel like I gave my all so I did another full set.

Seated Rows 3 sets / 7 reps - 150 pounds

Really was running out of time because my wingman came with me but he had to be at work by seven. So I basically had little rest between sets. felt a good burn though.

Alternating Curls 3 sets / 10 reps

Same as above. Was on a serious time constraint. Again I felt a nice burn.
Coulda done more weight. (35 pounds)

Gorilla Press 3 sets / 10 reps

Same thing here to. I wanted to go up in weight but I just stuck with it because my wingman HAD to be at work very soon. Shoulda did more weight.

Seated Barbell Curl 2 sets / 10 reps

Flew threw this set. Felt a burn but I felt I could do more. And to be honest I put no freakin effort. Man I'm starting to slip all ready! WTF!

Overall It's been a very fast paced week. But it's cool because one of my exams for class have been re-scheduled for next week. (thank god because I didn't study!) All of my HB's have seemed to show little or no interest as of late...Not to mention HB8 who flake on me today. This workout proably was my worse back/bi workout because of time constraints. Not bad, but I could of work harder. Leg Day (Friday) I GOTTA STEP UP!

 

[ProDJ26]

February 9th, 2007

Leg Press
Squats
Alternating Dumbell Lunges
Sitting Leg Press
Calf Raises

Sorry for the dealy guys, its been real hectic with school and such. Anyway since I was being a little ***** on Monday and Wensday I had to step it up on Friday. It was a nice leg workout. I started with the leg press (360 pounds, 3 sets ). Second I did squats. On the first set I started with 140 pounds for a warm-up set. Then I squated 180 pounds on the 2nd and 3rd sets and finishing up with 205 pounds on the last set. Next I did some alternating lunges with some dumbells. Then I did the leg press on the machine (the one where you sit down). I finally ended the day with calf-raises (3 sets of 20) and abs. All in all it was a good workout, however I could barely squat doqn to take a **** over the weekend.

 

[ProDJ26]

February 12th, 2007

Bench Press
Incline
Decline Press
Butterfly
Tricep Pulldown
Dips
Skull Crusher
Behind the Head Tricep

Finally! I had a great workout. I started benching with 175 pounds for the first two set. Then on the last set I did 205 for 5 reps. Next I did incline and decline with the same weight and reps I did the previous week. Butterfly's was next on the list. I felt a GOOD BURN after I was finished. Two of my buddies then joined in on my workout so I actually got some what of a rest break for Dips. I did 3 sets of 15 nice and slow. My last set was a bit difficult but I could quit. Then we did skull crushers. I was very surprised As I increased my Skull Crushing MAX to pounds. (quarter and a five on each side.)
I finished up the day with 3 sets of tricep pull-downs.

 

[EFFORT]

I was being serious when i posted before man. Your routine is garbage.

 

[SamoJednom]

Listen to the Guy above as in EFFORT, guy knows what he's talking about...

 

[cuzza]

Okay I'm gonna need to see a picture of you. A max bench of 305 pounds? That's ****ing amazing at your weight.

I'm seeing this a lot here, maybe I'm just having some trouble converting pounds into kilograms, and Google and all other websites are wrong. Are US pounds different to UK pounds?

Everyone on here has some sorta amazing strength. I'm finding it weird, I'm a lot bigger (weight wise, and I'm quite lean) and I have nowhere near the strength mentioned on here.

Sorry if I sound like a ****, I've been thinking this for a while...

 

[Warboss Alex]

lol.. Cuzza, why do you think I never post stats or pictures or a workout journal? They have absolutely no credibility.

90% of internet lifting/weight/bodyfat% stats/etc are inflated all to hell and back. Especially on (and no offence to anyone, I'd be the same in your position) a teen board were nobody wants to appear less 'hardcore' than anyone else or to lift less weight..

If you post a picture, you'll get it ripped to shreds. You get 'soft' power trainers posting up their photos and a posse of 150lbs runts will get on their back about their 'padding'.. okay runt, you have your sixpack but the guy in the pic ate and trained his way up to a 700lb deadlift, 450lb legit bench and 550lb ass-to-floor squat, and when he diets down will hand you your ass in a bbing contest. If you post a training clip, you'll be criticised about your form (okay, you're going for a 20 rep squat with 405 on your back.. is your form gonna be textbook perfect every single rep!?). If you're going for a bbing contest you'll be told you lack symmetry/definition/whatever.

Now there's proper forums for physique assessment and all that, but there's nothing more disheartening for a trainer to be utterly demolished by a bunch of kids who throw about grossly inflated stats just to look cool and prove something (that they're quite pathetic, really). Now amidst all the fakers there's gonna be some genuinely big/strong people out there, but will you blame them for keeping quiet?

That's why you'll never get pictures from me, or videos, or stats. Nor I don't think, from EFFORT or Espi or A-Unit.. they have nothing to prove to anyone. They know how much they can lift, and have no reason to exaggerate.

I mean, imagine if I posted a below parallel squat.. roughly 50% of the guys on here have at one time claimed, or still claim, that below parallel squats are bad for your knees and will cripple you etc etc.. see what I mean?

Don't feel bad looking at other people's stats Cuzza, and don't think any less of yourself. You have no way of knowing whether they're real or not.

 

[SamoJednom]

To me it really doesen't matter if people post their real stats or fake ones but where I really care is when people who don't know what they are doing or know anything about the subject start telling you how it's done. That right there can end in a injury.

I just hope I don't get the roid thing in a few months tho... That would piss me off... Its hard enough eating that dry tastless TUNA let alone have somebody say your using roids when you get big as a monster.... uhhh...

Will try to withold myself from punching a hole in their head!!

-SamoJednom

 

[cuzza]

A good reply WBA, but I think you sorta got the wrong end of the stick a bit there. I'm not feeling bad in the slightest looking at other people's lifts, I know what I can and can't lift, and I know where I stand. I'm confident in my abilities and frankly, I'm chuffed like hell with my progress.

My post was more of a 'I call BS' than anything, although I have no way to be sure... It's just sorta started to annoy me, seeing a load of ridiculous lifts everywhere, yet no evidence to back anything up. I was genuinely wondering though if there was someway that I was doing the maths wrong, and that was making the lifts look huge... though it was a longshot, and obviously I'm not.

I take in your points of nothing to prove though...

 

[6-heads lewis]

heehee this thread is basically the culmination of all the problems in lifting: crappy programs, crappy diets, inflated numbers, partial lifts, people not researching how to reach their goal most efficiently and instead just randomly moving around weighted objects.

the quarter bench press is particularly amusing. the 140lb teens at my gym pack more weight than i do on the bench then proceed to do tricep flexes, legs flailing all over the place. somehow they manage to get the one side of the bar completely up first, resulting in a bar dangling at 30 degrees.

 

[ProDJ26]

STICK TO THE DAMN TOPIC! IS ANYONE LISTENING? I HAVEN'T WORKED OUT SINCE OCTOBER OF LAST YEAR. My bench is NOT 305. That Is what I maxed out at for only three reps back in July of 06. Can I AT LEAST GET BACK TO LIFTING WITH GOOD FORM AFTER A COUPLE OF MONTHS?! I didn't know I suddenly was competing for a body-building competition! 6-heads lewis no offense BUT where are your stats?
I KNOW MY GOALS!! I KNOW HOW TO GET TO MY GOALS!! AND IT'S MAINLY THE DIET.
ADVICE NOT FLAMES!!! I'M NOT TRYING TO IMPRESS ANY BODY, I JUST STARTED WORKING OUT AGAIN AND MY GAINS WILL IMPROVE.

 

[Warboss Alex]

Pro, no-one mentioned a bbing competition. You missed the point of the post - like I told you in PM, lighten up. You've got nothing to prove to us. Peace.

 

[6-heads lewis]

You got great advice from EFFORT but didnt pay attention. You can have my advice if you want but it wont be any different than his.

 

[blinkwatt]

Was your MAX benching on a machine? I wonder what your chest would look like since we are the same height and weight,but I'm only getting 250lbs. up on the barbell for my MAX. Have any pics?

 

[ProDJ26]

Friday February 16th, 2007

Squats
Leg Press
Leg Extension
Alternating Lunges
Calf Raises
Abs

Had a very nice workout. I did three sets of squats plus a warmup set before.
When I did the Leg Press I had a VERY good burn afterwards The rest was a walk in the park. I ended up finishing in a half an hour. (for me thats decent)
My only complaint was barely being able to take a **** on sunday because of the squats.

 

[EFFORT]

Hey pro i responded to your pm i think that'll straighten things out

 

[ProDJ26]

Monday February 26th, 2007

Squats
Leg Press
Alternating Lunges
Deadlift
Calf Raises

So I finally decided to agree with my fellow DJuans and I changed my horrible routine to something that will finally work. And even though I think HB7 is playing me behind my back, I continued my workout anyway. I must say that doing squats and deads definately took its roots on my body BUT it felt great!