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Ark94's Workout Log
- Thread starter ark94
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Monday, March 1st, 2010 - Workout B Rippetoe's 3x5
Squat - 115lb
Military Press - 75lb
Row - 115lb
So my squat is really the only thing i can talk about... I am not sure how i did at all today, but i think i fucked up quite a bit :S it didn't go well atleast i think, but who knows it may have went extremely well, i was almost sweating after i was done, kinda weird but never been like that before. I thought my form was a bit fucked but i never know. Nothing else really to talk about.
Squat - 115lb
Military Press - 75lb
Row - 115lb
So my squat is really the only thing i can talk about... I am not sure how i did at all today, but i think i fucked up quite a bit :S it didn't go well atleast i think, but who knows it may have went extremely well, i was almost sweating after i was done, kinda weird but never been like that before. I thought my form was a bit fucked but i never know. Nothing else really to talk about.
Wednesday, March 3rd, 2010 - Workout A Rippetoe's 3x5
Squat - 120lb.
Bench - 115lb.
Deadlift - 165lb.
Just wondering how are those #'s? My squat is now higher than my bench, and my bench isn't that bad, i know i can probably put it up to 120lb next time without a 1sec. pause. Deadlift is good i think, pretty hard but still good.
Okay, so my squat was pretty good i believe, was fun and thought it went well i hope. Uhh along with my squat, my bench went well and deadlift went well i guess. No real complaints i guess.
My bulking is fun though, However, from Monday at 155lb im at 161.5lb . . . Probably the gay fluctuating in weight, but its still weird. I have been having my 4 eggs and 2 whole wheat bread slices each morning, but right when i wake up i have a protein shake (iso).
Question about my eggs, i hard boil them... but they suck without ANY salt on them. So i love to load them with salt.... i know its bad but i wouldn't really get through them without salt. I don't OVERLOAD then with salt, just a good amount for good taste.
Squat - 120lb.
Bench - 115lb.
Deadlift - 165lb.
Just wondering how are those #'s? My squat is now higher than my bench, and my bench isn't that bad, i know i can probably put it up to 120lb next time without a 1sec. pause. Deadlift is good i think, pretty hard but still good.
Okay, so my squat was pretty good i believe, was fun and thought it went well i hope. Uhh along with my squat, my bench went well and deadlift went well i guess. No real complaints i guess.
My bulking is fun though, However, from Monday at 155lb im at 161.5lb . . . Probably the gay fluctuating in weight, but its still weird. I have been having my 4 eggs and 2 whole wheat bread slices each morning, but right when i wake up i have a protein shake (iso).
Question about my eggs, i hard boil them... but they suck without ANY salt on them. So i love to load them with salt.... i know its bad but i wouldn't really get through them without salt. I don't OVERLOAD then with salt, just a good amount for good taste.
Friday, March 5th, 2010 - Workout B Rippetoe's 3x5
Squat - 125lb
Nothing much to say, i think it went well, my form i believe seems to be improving. I will have a video up sometime during March Break (in 2 weeks) most likely. Nothing much to say really.
Military Press - 75lb
Not sure, but i couldn't bump this up 5lb. I know this is one of the hardest lifts to bump up... but damn it was hard not sure why, but it went well.
Bent Row - 115lb
I got no clue why, but i was suppose to be doing 120lb and i couldn't get it ALL the way up to my ribs, or at least touching me so i left it at 115lb today. Still went well, but this is actually pretty hard to bump up somewhat.
Squat - 125lb
Nothing much to say, i think it went well, my form i believe seems to be improving. I will have a video up sometime during March Break (in 2 weeks) most likely. Nothing much to say really.
Military Press - 75lb
Not sure, but i couldn't bump this up 5lb. I know this is one of the hardest lifts to bump up... but damn it was hard not sure why, but it went well.
Bent Row - 115lb
I got no clue why, but i was suppose to be doing 120lb and i couldn't get it ALL the way up to my ribs, or at least touching me so i left it at 115lb today. Still went well, but this is actually pretty hard to bump up somewhat.
Tblock1
New member
Military press and bench are very good! Nice work. What is your weight and height at?
I believe i am either 6ft, or 6 ft 1 . My weight on friday was 160.00 lb! up 5lb. from the beginning of the week, since i started bulking =D
Tblock1
New member
nice dude! I can't remember, but are you taking creatine? If not you should definitely take some, I was stuck at 6 foot 170, then literally a week after I started taking creatine my weight shot up, went to 6 foot 190 with ease
nice dude! I can't remember, but are you taking creatine? If not you should definitely take some, I was stuck at 6 foot 170, then literally a week after I started taking creatine my weight shot up, went to 6 foot 190 with ease
damnnn nice man. I AM taking creating, however the monohydrate sucks i think. When i did 2 months ago for a month, the Cell-tech i got results easily. But now im on the mono-hydrate and im not getting ANY results at all, i have been doing the loading phase etc, i have done my 1 week 20g loading phase, then my 2 week 10g maintenance now im off it for 2 more weeks then start up again (apparently that is what im suppose to do :S) but this monohydrate sucks balls...
I was thinking after taking Purple K, or trying something else, any suggestions?
JDid23
New member
bro if you go on a bulk you'll be fine. You don't need to be taking all this stuff when you're just learning and bringing your lifts up; they're still low (not trying to sound rude so please don't take this offensively). Whey is more than sufficient. You will gain weight from the creatine and right when you get off of it, you will probably lose weight and your lifts might go down.
the concept "less is more" definitely applies to your case imo. Rippetoes is a solid program to build a foundation around and if you follow it, drink milk and water, and eat the way you're eating you will see gains without the creatine. Idk wtf Purple K is and i am sorry for saying this but it sounds like a drink that black people would have (no racist haha).
Keep in mind i don't have much experience with supps, but i can tell you that when you're starting out all you need is a good diet and a good routine, and you have both of that- no need to get fancy yet. Wait until you start stalling on lifts and then take it to help boost you. If you start stalling when you're on creatine and all this other shit, you might want to take more and more to the point where it's unhealthy.
Tblock1
New member
All I know is everyone told me my lifts would go don and so would my weight when I got off creatine but it hasn't happened. There's no reason not to use creatine, but stick to the basics like jdid said.
JDid23
New member
weird, 3 of my friends who play football and 2 of whom wrestle competitively said their weight plummeted when they went off creatine.
Tblock1
New member
Wow creatine is not a good idea for wrestlers though that is for sure, unless they are off season. I think the main thing is to eat enough food and get plenty of water, if you are doing those things you shouldn't lose any weight, especially the water one regarding creatine.
alright, well i will get off the creatine once im done the little container and i will stay away from supps except for just a protein shake. I am doing pretty good with just eating whole foods i think, its going great and its pretty fun eating more lol. just hoping my lifts will jump up more.
alright, well i am just wondering now. I HAVE gotten past the stage of cardio, so do not mix this up. I only play soccer once a week, its on Tuesday nights, its just a league i signed up for a while ago, so it goes until May.
Anyways, i do not do any other cardio in the week other than soccer, and only exercise i do is weight lifting. Since i am bulking i understand im not suppose to be doing cardio, which is cool with me.
HOWEVER, what i need help on, is Tuesdays, Thursday, Saturdays, Sunday, what . the . fuck . .. am i suppose to do? Any suggestions that would help for lifts, or any suggestions at all. if i could get a job i would love to work those days... but hasn't happened yet.
Anyways, i do not do any other cardio in the week other than soccer, and only exercise i do is weight lifting. Since i am bulking i understand im not suppose to be doing cardio, which is cool with me.
HOWEVER, what i need help on, is Tuesdays, Thursday, Saturdays, Sunday, what . the . fuck . .. am i suppose to do? Any suggestions that would help for lifts, or any suggestions at all. if i could get a job i would love to work those days... but hasn't happened yet.
JDid23
New member
playing soccer is fine- it's fun and it is more than enough cardio.
There is nothing you need to do man.... just eat and watch your transformation. Your body grows when it's out of the gym getting replenished with food and rest, not in the gym. That's why so many dumbasses who go 7 days a week 365 days a year see minimal gains.
haha im a bit the same, i live outside of the city and can never get around without a ride.... so im just sitting around at home, helping out my parents, doing my homework and wishing it was summer so i can play soccer outside or bike whatnot.
I will continue on with what im doing now, it seems fine but when the weather gets better i would probably be outside every chance playing soccer if that is fine also, or biking.
Last thing, should i take pics each week? Like progress pics or w/e, idk if it would help with anything but yeah... seems homo so thats why i haven't posted anything in 2 months.
I would take pics every 3 or 6 months
yes of course play soccer with friends if you want to, theres no point taking this so serious it ruins your social life because you will just get bored of it and stop, just make sure your eating enough throughout the day
alright thanks man, i know anything can ruin the social life if taken to an extent, but only reason i say is because i live pretty far from the city, so getting around sucks balls. But yeah i will stick to soccer.
Okay, not completely off-topic. I have a question not sure if you guys can answer. It's about posture. I won't lie, my posture sucks somewhat. I am sometimes slouched, but not lately since i started this because my posture has been slowly getting better. But my question is when I'm working at a desk, or I'm sitting on the sofa and my laptop is in front of me on the coffee table and I'm typing on it, i tend to slouch/ round my back. My parents complain a lot about that, and i find it hard to site with a straight back when working on my computer... what can i do to help with posture? is it going to screw me up badly?
Okay, not completely off-topic. I have a question not sure if you guys can answer. It's about posture. I won't lie, my posture sucks somewhat. I am sometimes slouched, but not lately since i started this because my posture has been slowly getting better. But my question is when I'm working at a desk, or I'm sitting on the sofa and my laptop is in front of me on the coffee table and I'm typing on it, i tend to slouch/ round my back. My parents complain a lot about that, and i find it hard to site with a straight back when working on my computer... what can i do to help with posture? is it going to screw me up badly?
it is very hard to work at a laptop when sitting down on a sofa with a good posture. Doing deadlifts and squats will help your posture though. When using a PC make sure the top of the screen is parrallel with the top of your head and make sure the chair has a back rest.
You could also try some vacuum ab training, this will also help you to appear to have less fat on your stomach throughout the day. Ill paste the method from another website:
To execute the stomach vacuum stand upright and place your hands on your hips or over your head, and then exhale all the air out of your lungs, completely. As you exhale, expand your chest and bring your stomach in as far as possible, and hold it in. Do Not Hold Your Breath! To be blunt, simply suck in your gut. Visualize trying to touch your navel to your backbone.
This is an isometric contraction, like flexing your biceps. You breathe normally while flexing your biceps and you should breathe normally while executing the stomach vacuum.
Counting reps with this exercise is bit different. One isometric contraction of "X" seconds is one repetition.
Start with just 10 seconds per contraction and do say... 5 sets of 10 seconds, do this before bed every day if you can, and build up the time each week. The theory is my strengthening these muscles they hold your gut more tightly and you will actually have your gut sucked in very slightly throughout the day, I do it all the time and it has improved my posture greatly. The idea is to keep progressing in seconds (reps) or sets. You can set your own start point and progression phase. Eventually try to work up 4 sets of a full minute.
Just practise sitting and standing upright when sitting on the bus or whatever, it might be uncomfortable and an effort for a while but the muscles that hold you upright will strengthen and you will get better at it. Long term yes bad posture can cause you problems and it will also make your shoulders look narrower which makes your waist look bigger.
Is this a good video for the ab exercise?
YouTube - Ripped Abs & Core Muscles : Workout Abs With Vacuum Technique
YouTube - Ripped Abs & Core Muscles : Workout Abs With Vacuum Technique
Monday, March 8th, 2010 - Workout A Rippetoe's 3x5
Squat - 125lb.
Bench - 120lb
Deadlift - 170lb
So i have a question about the squats. When i squat, do i want me weight center of my feet, or more towards the heals? I have a feeling im more on my toes... If im suppose to be on my heels, will i have to move the weight down and adjust to that?
Bench went great, i didn't have any spot or anything and it was pretty easy for 3 sets of 5. So i could probably be doing only do 125lbthis week then maybe bump it up next week.
Deadlift was good also, pretty damn hard but i like doing it and i believe my form is good. One thing im forgetting to do after my first 2 reps is squeeze my my shoulders.
Other than that, not much to say really. I have soccer tonight so that keeps me occupied along with homework.
Squat - 125lb.
Bench - 120lb
Deadlift - 170lb
So i have a question about the squats. When i squat, do i want me weight center of my feet, or more towards the heals? I have a feeling im more on my toes... If im suppose to be on my heels, will i have to move the weight down and adjust to that?
Bench went great, i didn't have any spot or anything and it was pretty easy for 3 sets of 5. So i could probably be doing only do 125lbthis week then maybe bump it up next week.
Deadlift was good also, pretty damn hard but i like doing it and i believe my form is good. One thing im forgetting to do after my first 2 reps is squeeze my my shoulders.
Other than that, not much to say really. I have soccer tonight so that keeps me occupied along with homework.
Last edited:
JDid23
New member
you want to keep on your heels. Sometimes it helps me to curl my toes up so i have to stay on my heels. Then, on your way up, push up off of your heels to help you get back up. If you go on your toes you're at an increased risk for injury and you're not using optimal form because your heels are a big part in getting the weight up.
Good job on bench- go up to 130
I have a feeling you can consistently go up on deads- when i stopped before soccer (after shitloads of deloading) i could deadlift around 205x5, but maybe 1 1/2 months later i deadlifted 225x4 without any warmup. Keep progressing- you're getting stronger and your body is acclamating to the lifts.
.
On the bench, i know for myself i could probably go up to 130 and get a good 3x5 but would be somewhat hard at the end of the 3rd set. I may just try that on Friday.
As far as squat, yeah im going to try then curling my toes up, would probably help with the lift out of the bottom. And deadlifting i am consistently going up, just by 5lb each workout though. No more then 5lb because 10lb would be a bit over right now.
Oh, and my bulk is going great i think... however im bloating a lot, or im just gaining a lot of belly fat... w/e though i have to go and buy new shirts this weekend for the summer anyways, so im probably going to be some large's for when i bulk and keep them. I don't mind the stomach much, just pisses me off when kids think abs mean your jacked.... and that gets drilled into the head but meh, ill keep on doing my bulk the way im doing it. My lifting is becoming easier during workouts since im having more calories, and weights are going up consistently instead of stalling =D
JDid23
New member
yeah man. let me know how that works for you with squatting. Keep up the bulk!
Hey im at home right now because i wasn't feeling good, but im about to go back to school,. so i wont be able to check anything after i post this until when i get back.
Anyways, my diet is great. I am keeping it clean, except for last week where i had pizza like twice because my parents were out and my bro brought it home after college. So other than that, i try to eat clean, and as much as possible.
As far as milk goes, i have actually been drinking atleast 1.5L a day and atleast 2L of water a day. Milk is great for bulking i think =D it gives me some energy and i have it during my first period class so i have energy throughout the day, plus it tastes great haha. I was using 3.5% (homo milk) for about 2 days not even, now im back to 2% milk.
Uhh, im not sure what you mean by what bodytype i am? as in thicker? skinnier? ....
i mean give me a breakdown of what u eat in a day, i wasnt asking if its clean or not.
by bodytype i meant mesomorph, ectomorph, endomorph
you should drink full cream milk as in not skimmed or reduced fat in anyway, thats what i do and im an endo
full cream milk has 4.7g carbs, 4g fat and 3.8g protein per 100ml. This milk and whole eggs are my main sources of fat. I cut all the fat off any meat I eat...
by bodytype i meant mesomorph, ectomorph, endomorph
you should drink full cream milk as in not skimmed or reduced fat in anyway, thats what i do and im an endo
full cream milk has 4.7g carbs, 4g fat and 3.8g protein per 100ml. This milk and whole eggs are my main sources of fat. I cut all the fat off any meat I eat...
Tblock1
New member
But he is definitely an ectomorph and they don't respond as well to fats for growth. Lower fat milk actually has higher protein content generally too, and ectomorphs respond well to carbs for growth.
i wasnt thinking for fat content i was thinking for extra cals. are u saying to get huge and strong eating a low fat diet is the way for ecto's? He is an ecto so he needs a tonne of cals, fat is the most calorie dense nutrient. Ark shoot for 80g of fat per day at first. Drinking 1 litre of whole milk a day will give u 40g. Add in 5 whole eggs per day and you got 65g total. Thats fine as u will get small amounts of fat from bread and lean steak.
Out of interest do yuo eat much fats tblock?
As you get bigger you will need to increase cals but lets take it one step at a time
Hey i will answer your question tomorrow Extra, im off for a week so i will have time.
Wednesday, March 10th, 2010 - Workout B Rippetoe's 3x5
Squat - 135lb.
Military Press - 75lb.
Bent Row - 120lb.
Squats... well i bumped it up 10lbs. because i knew i could do it. However, it was hardddd, i got doing it and i could finish all my sets, but i had to push myself real hard. My form was decent, but i know i could get it a lot better. I am thinking, since i have a plate on i might stay at 135lb. for about 2 workouts or so, just so i can get my form better on squatting. Oh, and going on my heels, i tried it during my warmup sets... i couldn't do it, i fell backwards literally twice, luckily i gained my balance again, i didn't try it at all during the working sets because i would have fucked up badly.
Military was hard, i am guessing on both my squat, military, and bent row i know i could have done better, but i was feeling out of it today. Not sure why :S but it was fucked. hopefully friday goes better.
Just a quick question, tomorrow my parents and some family friends are going out to chinese buffet... i don't really want to go because its all crap foods... but im thinking i can probably pass that in because im younger and whatnot, is it fine to go and eat chinese?
Wednesday, March 10th, 2010 - Workout B Rippetoe's 3x5
Squat - 135lb.
Military Press - 75lb.
Bent Row - 120lb.
Squats... well i bumped it up 10lbs. because i knew i could do it. However, it was hardddd, i got doing it and i could finish all my sets, but i had to push myself real hard. My form was decent, but i know i could get it a lot better. I am thinking, since i have a plate on i might stay at 135lb. for about 2 workouts or so, just so i can get my form better on squatting. Oh, and going on my heels, i tried it during my warmup sets... i couldn't do it, i fell backwards literally twice, luckily i gained my balance again, i didn't try it at all during the working sets because i would have fucked up badly.
Military was hard, i am guessing on both my squat, military, and bent row i know i could have done better, but i was feeling out of it today. Not sure why :S but it was fucked. hopefully friday goes better.
Just a quick question, tomorrow my parents and some family friends are going out to chinese buffet... i don't really want to go because its all crap foods... but im thinking i can probably pass that in because im younger and whatnot, is it fine to go and eat chinese?
Tblock1
New member
dude eat whatever. I eat a shit ton right now, whatever I can find to eat. Once you get to the weight you want then you can eat clean and healthy.
EM: I drink 2% milk, which has like a couple grams less fat per cup, honestly yes he needs fat to grow but milk has tons of saturated fat, which you need some of, but not too much. I would drink 2%. Too much fat and your arteries are clogged by the time you are 30.....
As for my fat intake, I'm not sure how much I get, but I'm sure I get plenty. I've been at 190 for a while now, so I am increasing the eating. I just started today, and no shit I ate all day long, literally ALL day lol. I didn't feel hunger once, and even when I wasn't hungry I kept eating and eating and eating
Tblock1
New member
The only thing I am saying is not drink full fat milk if you already get 2%, all you are doing by eating full fat milk all the time is getting a little more artery clogging sat fats.
Ugh, im the dumbest dumb kid out there. fuck
So a bit longer of a post today, tons of shit need help on. Video will help, and i will hopefully have one Monday because im running into problems.
Friday, March 12th, 2010 - Workout A Rippetoe's 3x5
Squat - 135lb.
Bench - 125lb.
Deadlift - 175lb.
Okay, my Squat.... fuck. I should have never gotten ahead of myself and bumped it up from 125 to 135. I think i have sacrificed a lot of my form now. Basically, when i get into the squat, racking it off and everything is fine. Getting down is fine, coming OUT of the bottom of the squat is killing me. Absolutely killling me, before i stopped GM'ing completely, i am not doing it anymore either, except now i have started a little bit, not a big GM though just a little bit if i am having troubles getting out of the bottom. So i get down to the bottom of the squat, and coming up its a pain, i have no momentum, or no tension w/e to release off of, like in rippetoe's book he explains you get a sort of spring from going so low, but you have to find your own perfect spot. I have not yet found that spot, and its killing me. I did all 3 sets. but i sacrificed a lot. I need input, on Monday shall i bump the weight back down to say 125lb. get my form back then move at a constant rate. I was fine at 125lb on monday when i was squatting, then i jumped it to135lb on wednesday. My form has been fucked since wednesday, i am guessing i should bump it down, and continue with just the 5lb. increase each workout as i HAD been doing. Input?
Bench went great, and deadlift went awesome. Nothing to say about those, squats are just killing me though.
So a bit longer of a post today, tons of shit need help on. Video will help, and i will hopefully have one Monday because im running into problems.
Friday, March 12th, 2010 - Workout A Rippetoe's 3x5
Squat - 135lb.
Bench - 125lb.
Deadlift - 175lb.
Okay, my Squat.... fuck. I should have never gotten ahead of myself and bumped it up from 125 to 135. I think i have sacrificed a lot of my form now. Basically, when i get into the squat, racking it off and everything is fine. Getting down is fine, coming OUT of the bottom of the squat is killing me. Absolutely killling me, before i stopped GM'ing completely, i am not doing it anymore either, except now i have started a little bit, not a big GM though just a little bit if i am having troubles getting out of the bottom. So i get down to the bottom of the squat, and coming up its a pain, i have no momentum, or no tension w/e to release off of, like in rippetoe's book he explains you get a sort of spring from going so low, but you have to find your own perfect spot. I have not yet found that spot, and its killing me. I did all 3 sets. but i sacrificed a lot. I need input, on Monday shall i bump the weight back down to say 125lb. get my form back then move at a constant rate. I was fine at 125lb on monday when i was squatting, then i jumped it to135lb on wednesday. My form has been fucked since wednesday, i am guessing i should bump it down, and continue with just the 5lb. increase each workout as i HAD been doing. Input?
Bench went great, and deadlift went awesome. Nothing to say about those, squats are just killing me though.
oh, thats the other thing i forgot to ask.
I am not sure why, but when i go to the gym, after a day of school i had more energy then when i was at home today. When i got to the gym, i was bummed out of my mind. I was so tired i got no clue why, i ate basically the same stuff, except i didn't have my litre of milk in the morning is the only difference....
So, any help on energy before a workout? I usually have some, but is there anything to boost my energy, or whatnot because i was soooo worn out today before my workout.
I am not sure why, but when i go to the gym, after a day of school i had more energy then when i was at home today. When i got to the gym, i was bummed out of my mind. I was so tired i got no clue why, i ate basically the same stuff, except i didn't have my litre of milk in the morning is the only difference....
So, any help on energy before a workout? I usually have some, but is there anything to boost my energy, or whatnot because i was soooo worn out today before my workout.
wierd because mark rippetoe who wrote the book that ark94 is following reccomends drinking a gallon of whole milk every single day for hardgainer skinny kids like ark94...
JDid23
New member
Dude, your training seems to be at a mental fuck. You don't think you can do anything, and you call yourself the "dumbest dumb kid out there". You're only 15 or 16 years old, and you have years to learn the lifts correctly. You're starting younger than basically anyone and you're starting the RIGHT WAY. Yes, your squat could use some help but at the same time, you have to realize you're doing a great job and give yourself a big fucking pat on the back.
Thanks man, everything i do is a mental fuck is what im told from my parents, and teachers and friends lol. i really have no confidence in anything i do.
Aside from that, i am going to squat again on monday, hopefully i can video it and post it up here. Just a question about my bent row, and my deadlift should i be using a double overhand grip or a overhand underhand grip? I tried over and under for my bent last week, and it went great. Seemed easier than double over, however when i deadlift i always do double over, would it be easier to do under and over grip? I am going to try both, but i just want to have some input here.
on your rows do both overhand. Reverse grip rows is a differant exercise and mixed grip rows are just dumb
for deadlifts use double overhand until you stop being able to grip it, then do one hand over and one hand under but only for your heaviest set and only when you can no longer grip your heaviest set with double overhand grip
for deadlifts use double overhand until you stop being able to grip it, then do one hand over and one hand under but only for your heaviest set and only when you can no longer grip your heaviest set with double overhand grip
oh and the other question i had that i forgot to ask. it is about rest time between sets, on certain lifts i take a bit longer rest than others. Like squats or bench, maybe a 1 to 2 minute rest in between sets, but on bent rows i would take a minute or less rest on each set. Should i be 1 minute max rest in between sets for everything i do, or does it not matter much at all?
JDid23
New member
You've identified problem #1- self confidence. Over the summer when this kids mom basically had me train her son (best family friend my age) i helped him learn squats and deads. He never went above 135 on either lift because he was scared he'd fuck himself up... He was also more than capable and has great genetics. Confidence is vital in life man; school, lifting, girls, and more importantly, how you view yourself is a very important part of your life.
Get some vids if you can- Once you start stalling with double overhand, i would switch to over/under. The bar doesn't slip out of your hands as easily as it does with double overhand.
Alright thanks guys on the rest tips and thanks J. I hope lifting will boost some self confidence in me, i have been more confident since i have been lifting, just im that sort of kid.
Okay, my diet, i can't put down exactly down to what i eat because its a bulk, and i eat anything, its all clean though for the most part.
Right when i wake up - 2 scoops Whey Protein Iso
20-30minutes later - 4 hard boiled eggs, 350mL 2% milk, 2 whole wheat breads with margarine on it.
About an hour-2 later - 1.5 L of 2% milk, and an apple.
An hour later - 2 Scoops Mutant Mass
Lunch - 2 sandwhiches, egg, or tuna, or chicken w/e is made. ( i know i should have more than 2, but im working on it).
2 Hours later - 2 Scoops Mutant Mass , and an Apple (basically this is 1 hour before my workout)
Takes me 15-20minutes to get home after workout - Have 2 scoops of Protein Iso
About 10 minutes later - I have my dinner. Consists of always 2-3 cups of broccoli, and anything from chicken curry, chicken breast, pork, etc anything meat.
I have a 4-5 hour gap unfortunately where i don't eat because i have no clue on what i should be eating before now and my last shake.
Right before bed - 2 scoops Casein Protein
Through the day i have 2L of water.
Thats my bulking diet. Its going great so far, i need to up my lunch, but im still working on that.
Okay, my diet, i can't put down exactly down to what i eat because its a bulk, and i eat anything, its all clean though for the most part.
Right when i wake up - 2 scoops Whey Protein Iso
20-30minutes later - 4 hard boiled eggs, 350mL 2% milk, 2 whole wheat breads with margarine on it.
About an hour-2 later - 1.5 L of 2% milk, and an apple.
An hour later - 2 Scoops Mutant Mass
Lunch - 2 sandwhiches, egg, or tuna, or chicken w/e is made. ( i know i should have more than 2, but im working on it).
2 Hours later - 2 Scoops Mutant Mass , and an Apple (basically this is 1 hour before my workout)
Takes me 15-20minutes to get home after workout - Have 2 scoops of Protein Iso
About 10 minutes later - I have my dinner. Consists of always 2-3 cups of broccoli, and anything from chicken curry, chicken breast, pork, etc anything meat.
I have a 4-5 hour gap unfortunately where i don't eat because i have no clue on what i should be eating before now and my last shake.
Right before bed - 2 scoops Casein Protein
Through the day i have 2L of water.
Thats my bulking diet. Its going great so far, i need to up my lunch, but im still working on that.
OK a few things to improve on
rigth before bed, you should change this to cottage cheese and a slice of toast or two with peanut butter or even better some more eggs.
You could have 1 scoop whey and 1 scoop casein post workout if you like instead of 2 scoops whey
replace the meal that is mutant mass and an apple (the one that is an hour before workout) this should be some more meat and some slow digesting carbs.
For help Im gonna post up my diet of what I ate today. If I manage to eat everything I have planned it will be a little under 4000kcal. In england right now its 8.00pm and I have 2 meals left, so I will post up my diet after I have eaten them.
note: my diet isnt perfect either and today I havnt even eaten any chicken at all, I have eaten more shakes than usual but you will get the idea I think. Usually I have two chicken meals and one steak meal in a day.
rigth before bed, you should change this to cottage cheese and a slice of toast or two with peanut butter or even better some more eggs.
You could have 1 scoop whey and 1 scoop casein post workout if you like instead of 2 scoops whey
replace the meal that is mutant mass and an apple (the one that is an hour before workout) this should be some more meat and some slow digesting carbs.
For help Im gonna post up my diet of what I ate today. If I manage to eat everything I have planned it will be a little under 4000kcal. In england right now its 8.00pm and I have 2 meals left, so I will post up my diet after I have eaten them.
note: my diet isnt perfect either and today I havnt even eaten any chicken at all, I have eaten more shakes than usual but you will get the idea I think. Usually I have two chicken meals and one steak meal in a day.
Monday, March 15th, 2010 – Workout B Rippetoe’s 3x5
Squat – 140lb.
Military Press – 80lb.
Bent Row – 120lb.
Okay, so I’m almost embarrassed to put up the videos. No matter what, I’m going down to 125lb next workout, and make my way up again. Just unbelievable, my form sucks dick. I GM when it’s hard to get up, and I’m not coming up smoothly. Reason I want to bring it down, is the weight will be light, and I will be able to work on my form more, than I can gradually make my way up again, and not do anything stupid fucking jumps or 10lb. Ill just stick to 2.5lb each workout since I was progressing fine that way before I took that 5lb jump on each side.
Military press and bent row went great, squat is just fucking me over like no tomorrow, I know it doesn’t normally take somebody 2 fucking months to get a good squat form, but me I’m fucked idk, and shit is just crazy.
Here is the video, my buddy recorded it today, and on the last set he added “effects” by shaking the camera lmao, so try not to mind that its not that bad.
Critique? I can spot a lot of problems myself, but maybe im missing a lot. All I know is it sucks.
http://www.youtube.com/watch?v=rru3SOf3XLw
Squat – 140lb.
Military Press – 80lb.
Bent Row – 120lb.
Okay, so I’m almost embarrassed to put up the videos. No matter what, I’m going down to 125lb next workout, and make my way up again. Just unbelievable, my form sucks dick. I GM when it’s hard to get up, and I’m not coming up smoothly. Reason I want to bring it down, is the weight will be light, and I will be able to work on my form more, than I can gradually make my way up again, and not do anything stupid fucking jumps or 10lb. Ill just stick to 2.5lb each workout since I was progressing fine that way before I took that 5lb jump on each side.
Military press and bent row went great, squat is just fucking me over like no tomorrow, I know it doesn’t normally take somebody 2 fucking months to get a good squat form, but me I’m fucked idk, and shit is just crazy.
Here is the video, my buddy recorded it today, and on the last set he added “effects” by shaking the camera lmao, so try not to mind that its not that bad.
Critique? I can spot a lot of problems myself, but maybe im missing a lot. All I know is it sucks.
http://www.youtube.com/watch?v=rru3SOf3XLw
Last edited:
Should i be worried?
So i had my annual doctor checkup, and i asked for a bloodtest just to see if everything is normal. Now, when my height and weight was checked, officially i am weighing in at 165.2lb. so that's a 12lb. gain since i started bulking. HOWEVER, here is where i run into problems. Since i have been doing this routine, or more or less recently actually, i have shrunk.
I was close to 6ft. 1 before, or 6ft. but now im just under 5ft 11" ... My parents, and my friends notice that i have shortened, and my doctor got me in for x-rays for my t-bone.... Is it related to my lifting? my bad form? or..... i have no idea, im not worried much but yes, i have shrunk and it worries my parents. normal?
So i had my annual doctor checkup, and i asked for a bloodtest just to see if everything is normal. Now, when my height and weight was checked, officially i am weighing in at 165.2lb. so that's a 12lb. gain since i started bulking. HOWEVER, here is where i run into problems. Since i have been doing this routine, or more or less recently actually, i have shrunk.
I was close to 6ft. 1 before, or 6ft. but now im just under 5ft 11" ... My parents, and my friends notice that i have shortened, and my doctor got me in for x-rays for my t-bone.... Is it related to my lifting? my bad form? or..... i have no idea, im not worried much but yes, i have shrunk and it worries my parents. normal?
Yeah, well i am having peanut butter now, not cottage cheese. I am looking around for some meat, i am not sure what i can have that is convenient.
And hypers, i don't know why but i have completely forgotten about them. I normally never forget to do anything, but im not sure why. I will do them today, the once a week like u said and hopefully that will improve my squats. Also i am recording my squats today, doing 120lb. and hopefully recording my deadlift also.
do 3 sets on fridays at the end of the workout. This should help your lower back strength which will help you to stop leaning forward. If any of your lifts stop progressing or get harder then stop the hypers straight away, once 3 sets of 15 or even 3 sets of 20 with bodyweight is too easy add some weight, best ways to do that are to hold a bar across the back of your neck like you would with a squat, but use a short bar first because a 45lb olympic bar will be too much, or you could hold a medicine ball to your chest or wear a weighted vest or hold a bar in this position (see video) what is shown in the video is actually how I do them myself.
YouTube - Real Muscle Building - How to do Zercher Back Extensions, no BS Strength Training
YouTube - Real Muscle Building - How to do Zercher Back Extensions, no BS Strength Training
I squat and deadlift in converses too. I bench and military in either converses or my normal adidas trainers, although they arnt soft or springy running shoes they still have a flat, thin sole.
The only thing I hate doing in converses is calf raises, if Im doing calf work I either take my other shoes and change into them or just go barefoot, I normally go barefoot on seated calf raises anyway.
The only thing I hate doing in converses is calf raises, if Im doing calf work I either take my other shoes and change into them or just go barefoot, I normally go barefoot on seated calf raises anyway.
So i didn't use the converse today. I am still wondering, i need some input on this one. high top? or low top? i bought a pair of lows... but hell they feel like bowling ball shoes. then the high tops felt restricting for my ankle, however i did them all the way up... which i hear only do them up 1 from the top. Input? high or low? does it matter?
Wednesday, March 17th, 2010 – Workout A Rippetoe’s 3x5
Squat – 120lb.
Bench – 130lb.
Deadlift – 180lb.
Alright, so I felt my squat went muchhhhh better. And, I feel I shouldn’t progress 2.5lb each workout on each side, probably once a week, or when I feel I can bump it up.
I have videos up! And I know during my squat, my major problem was a bit of the gm’ing, it was not that huge of a gm, but it was still there. I thought my form was a lot better. Not sure though, critique? =D
Note: there is a fail of recording of my second squat set. My buddy messed that up, so its only showing sets 1 and 3.
Bench press went great, staying at that weight next workout I do for bench, then maybe bump it up, I want to be able to do the 3x5 easy enough, but not too easy where im not getting a workout.
And deadlift!! I got a video of my deadlift up also. I notice a huge mistake I have. I thought I was keeping my hips down, but they were not down enough as the deadlift reps progressed, def. Something I will have to work on. Critique? -[VIDEOS WILL BE LINKED HERE as soon as they are uploaded ... my internet is slow]
Thanks!
Btw I got my g1 today =D
Wednesday, March 17th, 2010 – Workout A Rippetoe’s 3x5
Squat – 120lb.
Bench – 130lb.
Deadlift – 180lb.
Alright, so I felt my squat went muchhhhh better. And, I feel I shouldn’t progress 2.5lb each workout on each side, probably once a week, or when I feel I can bump it up.
I have videos up! And I know during my squat, my major problem was a bit of the gm’ing, it was not that huge of a gm, but it was still there. I thought my form was a lot better. Not sure though, critique? =D
Note: there is a fail of recording of my second squat set. My buddy messed that up, so its only showing sets 1 and 3.
Bench press went great, staying at that weight next workout I do for bench, then maybe bump it up, I want to be able to do the 3x5 easy enough, but not too easy where im not getting a workout.
And deadlift!! I got a video of my deadlift up also. I notice a huge mistake I have. I thought I was keeping my hips down, but they were not down enough as the deadlift reps progressed, def. Something I will have to work on. Critique? -[VIDEOS WILL BE LINKED HERE as soon as they are uploaded ... my internet is slow]
Thanks!
Btw I got my g1 today =D
until your as big and strong as you wanted to be
personally Im bulking now to 220lbs @ 5 foot 7 18% bf then Im going to cut down to more like 14 or 15% bf. Im 199 right now
Friday, March 19th, 2010 – Rippetoe’s – Workout B
Squat – 120lb.
Military Press – 80lb.
Bent Row – 120lb.
I have videos up in the another thread of my lifts.
I guess i need to set some goals for myself, i can't bulk forever. So im going to set a goal for i would like, 200lbs +. And i would like my Squat to be at minimum 200, Bench would like 165+, and Deadlift at bare minimum 225.
Are these goals reachable? In another 6-8months of bulking? Or way out of reach?
Squat – 120lb.
Military Press – 80lb.
Bent Row – 120lb.
I have videos up in the another thread of my lifts.
I guess i need to set some goals for myself, i can't bulk forever. So im going to set a goal for i would like, 200lbs +. And i would like my Squat to be at minimum 200, Bench would like 165+, and Deadlift at bare minimum 225.
Are these goals reachable? In another 6-8months of bulking? Or way out of reach?
Actually, before i started i was 153.5lb which was March 1st. Now i am 167.5lb. I have been clean bulking, atleast that is what i hope my bulk is. I had shown you what i eat, and is that not clean? Other than the yellows from eggs, and butter for the bread + the 2% milk i drink.
edit: let me say it like this.
I don't want to be scrawny, and i don't want to be the average person who works out at the gym. I want to standout. So like most of the experienced lifters on this site, they are bigger than the average gym people and whatnot. Here where i live, nobody is actually big like you guys, everybody is either really skinny with just abs and think there jacked, or just skinny with nothing.
everyone at my school is like that, nobody except one guy who is in the sixth form is actually big, I stand out because I am bigger than everyone, Im not huge but in comparison to them I am pretty big. So I get alot of jokes about steroids and even teachers at school have asked me about roids before.
So how exactly do u want to look?
And about the diet, you should only have 1 meal a day where your protein source is a protein shake. The rest should be whole foods. Your best protein sources are lean steak, chicken, fish, turkey, whole eggs, milk and cottage cheese.
try to drink half a gallon of milk a day
Okay, so I’m going to throw out a bunch of questions here. Im such a noob at this, but I really want to get a lot cleared up now. Note – I need a lot of help with foods to take to school.
Right now, I would love to look like - http://www.flexbodybuilding.com/Bodybuilder15.jpg . . . Or this http://www.bodybuilding.dk/files/attachments/9192-Stan_mcquay_bodybuilder_c_ezr.jpg but with bigger shoulders, lats, back. I don’t care about only abs and arms. I want a big ass back, traps, lats, shoulders and chest.
1. Now you go to school, and I go to school also. Do you make your food that you eat yourself? Or do your parents make your food?
2. I understand eating whole foods is a shit load better, and I personally would not want to take another protein shake if I had the choice, but I have to because I am struggling with a few things. What sorts of food do you bring to school? Meat wise. Is it cold? Do you heat it up at school?
3. Tuna gets boring after a while obviously and eggs. Do you have canned chicken breasts that are somewhat in the same form as tuna, and you make those as sandwhiches?
4. How much do you spend on food a week for yourself? ( money is not an issue with me, im just curious because it can be costly )
5. How do you eat at school, if you are eating every 2 hours? Just in the middle of class you pull out a steak and eat?
6. My food intake is still low, I have pictures (just a few) of what my breakfast and dinner looks like. That was just one day, and an example of it. Would you like to see it, and let me know if that is enough, or too little?
7. I have heard a lot about sites that people use to record how many calories fats etc they eat in a day. Whats a good site? Also how do you record that if for ex.If there is not label on a steak, and you eat like more than the serving size w/e.. How would you know how much protein was in that?
I may have more questions when i can think of them. Sorry for the overload.... but there they are.
Right now, I would love to look like - http://www.flexbodybuilding.com/Bodybuilder15.jpg . . . Or this http://www.bodybuilding.dk/files/attachments/9192-Stan_mcquay_bodybuilder_c_ezr.jpg but with bigger shoulders, lats, back. I don’t care about only abs and arms. I want a big ass back, traps, lats, shoulders and chest.
1. Now you go to school, and I go to school also. Do you make your food that you eat yourself? Or do your parents make your food?
2. I understand eating whole foods is a shit load better, and I personally would not want to take another protein shake if I had the choice, but I have to because I am struggling with a few things. What sorts of food do you bring to school? Meat wise. Is it cold? Do you heat it up at school?
3. Tuna gets boring after a while obviously and eggs. Do you have canned chicken breasts that are somewhat in the same form as tuna, and you make those as sandwhiches?
4. How much do you spend on food a week for yourself? ( money is not an issue with me, im just curious because it can be costly )
5. How do you eat at school, if you are eating every 2 hours? Just in the middle of class you pull out a steak and eat?
6. My food intake is still low, I have pictures (just a few) of what my breakfast and dinner looks like. That was just one day, and an example of it. Would you like to see it, and let me know if that is enough, or too little?
7. I have heard a lot about sites that people use to record how many calories fats etc they eat in a day. Whats a good site? Also how do you record that if for ex.If there is not label on a steak, and you eat like more than the serving size w/e.. How would you know how much protein was in that?
I may have more questions when i can think of them. Sorry for the overload.... but there they are.
1. I only have 1 food at school and yes my mum makes it for me
2. I eat chicken with wholemeal bread or whole meal tortilla wraps, and I eat a handful of nuts too
3. No, its not the best choice but I buy this chicken that is already cooked and in a packet, so its ready to eat, it has been processed I think so its not the best choice but I cant stand just eating cold chicken breasts anymore. I have gotten past the point of being sick of them, iv eaten them so much that it doesnt bother me much now. For a while they would make me gag but Im just beyond it, this is extreme thoguh you dont have to go that far, I just dont like tuna so chicken is really the only thing I can consistenly eat cold at school
4. My mum pays for all my food except whey protein
5. I eat once at 11.15 and again between 12.35 and 1.00. I split my chicken up and eat 100g each time with 2 slices of wholemeal bread or one tortilla wrap. This gives me about 25g of protein and 40g of carbs on each feeding which is only an hour apart. The second time I have a handful of nuts with it which adds about 18g of fat and maybe 6g of protein. Sometimes if there is something nice on the school menu I will go and buy a diner aswell and eat it after iv eaten my chicken.
6. I didnt see the pictures, try to stick to the original template thing I told you
7. I dont use websites I count the foods myself and weigh it out, but by now Iv memorised pretty much all of the foods I eat alot, I can tell you that 100g of skinless boneless chicken breast contains 24g of protein, 100ml of whole milk contains 4.7g of carbs, 3.8g of protein and 4g of fat. 1 teaspoon of olive oil contains 5g of fat. 1oz of lean steak contains about 7g of protein (but this can depend on how lean it is) 100g of oats contains 60g of carbs, 11g of protein and 8g of fat and 9g of fibre etc
2. I eat chicken with wholemeal bread or whole meal tortilla wraps, and I eat a handful of nuts too
3. No, its not the best choice but I buy this chicken that is already cooked and in a packet, so its ready to eat, it has been processed I think so its not the best choice but I cant stand just eating cold chicken breasts anymore. I have gotten past the point of being sick of them, iv eaten them so much that it doesnt bother me much now. For a while they would make me gag but Im just beyond it, this is extreme thoguh you dont have to go that far, I just dont like tuna so chicken is really the only thing I can consistenly eat cold at school
4. My mum pays for all my food except whey protein
5. I eat once at 11.15 and again between 12.35 and 1.00. I split my chicken up and eat 100g each time with 2 slices of wholemeal bread or one tortilla wrap. This gives me about 25g of protein and 40g of carbs on each feeding which is only an hour apart. The second time I have a handful of nuts with it which adds about 18g of fat and maybe 6g of protein. Sometimes if there is something nice on the school menu I will go and buy a diner aswell and eat it after iv eaten my chicken.
6. I didnt see the pictures, try to stick to the original template thing I told you
7. I dont use websites I count the foods myself and weigh it out, but by now Iv memorised pretty much all of the foods I eat alot, I can tell you that 100g of skinless boneless chicken breast contains 24g of protein, 100ml of whole milk contains 4.7g of carbs, 3.8g of protein and 4g of fat. 1 teaspoon of olive oil contains 5g of fat. 1oz of lean steak contains about 7g of protein (but this can depend on how lean it is) 100g of oats contains 60g of carbs, 11g of protein and 8g of fat and 9g of fibre etc
Thanks extra. appreciate that!! I'm going to try to get more whole foods from now on instead of protein shakes.
Breakfast
http://i227.photobucket.com/albums/dd303/Arkinfishy/IMG_3769.jpg
Dinner (2 different pics)
http://i227.photobucket.com/albums/dd303/Arkinfishy/IMG_3778.jpg
http://i227.photobucket.com/albums/dd303/Arkinfishy/IMG_3779.jpg
That is what i have for breakfast EVERY morning. Dinner changes, but that was an example also.
Breakfast
http://i227.photobucket.com/albums/dd303/Arkinfishy/IMG_3769.jpg
Dinner (2 different pics)
http://i227.photobucket.com/albums/dd303/Arkinfishy/IMG_3778.jpg
http://i227.photobucket.com/albums/dd303/Arkinfishy/IMG_3779.jpg
That is what i have for breakfast EVERY morning. Dinner changes, but that was an example also.
like i said, breakfast should be 4 whole large eggs and 2 slices of toast with a glass of milk.
diner looks good but there is no source of carbs in there...you need lots of carbs for bulking.
Is that not what my breakfast is? I just cut it all up and put it in a bowl and eat it.
Carbs... what sort of carbs? That's what my dinner has been like since i started... It would be some meat, and that much broccoli.
oh i thought there was only one slice of toast there
good sources of carbs off the top of my head are brown rice, potatoes (red and white), oats, yams
add 2oz of brown rice or 300g white potatoes + a glass of milk to that meal and its great. IDK how much red potatoes or yams to add though as I dont eat them much.
note: white potatoes wouldnt really be "clean" as they are fast digesting but for bulking and when your skinny they can be a good source of carbs. Some fast food post workout wouldnt hurt you either and would give u 1000-1500kcal in one meal...
Just spent an hour watching the squat help thread videos, on what i needed or thought i needed.
Basically I have picked up a few things. I may have to drop the weight down to 115, and get deeper squat depth? I am going below parallel, however the guy talks about how you want your hamstrings and calves touching. Now if you have bigger hamstrings and calves you, in theory, wouldn't have to go down as deep right? I should be going till i touch my calves with my hamstrings then?
Second thing i picked up on, and i believe EM said this. I should have the bar lower on my back, because its causing a bit of imbalance and my back rounding. I will try my warmup sets with a lower position on my back and see how it goes.
Last note and you guys have said it, is to have a smaller stance. I am way to wide. Now when i have a smaller stance i feel unbalanced, however that may be because I'm sitting more back in the squat then? I am not used to being on my heels, so maybe it being awkward is what how I am suppose to be then? Any suggestions on that little theory?
Just a question aside from squatting about bulking.
How much fat do you put on? Ofc your going to put on fat, and i accept that, except will you get after a year of bulking a big belly? Plus if im 167 now and want to get to 200+ in theory will i not get a huge belly since males tend to store fat in there stomach? I'm not worried about it, im just curious. Obv. im going to have to buy bigger shirts then haha so i was just curious.
Basically I have picked up a few things. I may have to drop the weight down to 115, and get deeper squat depth? I am going below parallel, however the guy talks about how you want your hamstrings and calves touching. Now if you have bigger hamstrings and calves you, in theory, wouldn't have to go down as deep right? I should be going till i touch my calves with my hamstrings then?
Second thing i picked up on, and i believe EM said this. I should have the bar lower on my back, because its causing a bit of imbalance and my back rounding. I will try my warmup sets with a lower position on my back and see how it goes.
Last note and you guys have said it, is to have a smaller stance. I am way to wide. Now when i have a smaller stance i feel unbalanced, however that may be because I'm sitting more back in the squat then? I am not used to being on my heels, so maybe it being awkward is what how I am suppose to be then? Any suggestions on that little theory?
Just a question aside from squatting about bulking.
How much fat do you put on? Ofc your going to put on fat, and i accept that, except will you get after a year of bulking a big belly? Plus if im 167 now and want to get to 200+ in theory will i not get a huge belly since males tend to store fat in there stomach? I'm not worried about it, im just curious. Obv. im going to have to buy bigger shirts then haha so i was just curious.
the cleaner your diet the less fat you will add. but like I said at the moment you are very thin so some dirty cals will help you
iv said this several times just investigate with stances and find your most comfortable one
about the bar height, i said you look to have your hands so close that it has forced you to put the bar too high, bar being real high can cause you to GM and can stop you from being able to sit back as much, you have both of these problems so I was thinking the bar heigh could be a problem. Again there is a variety of bar heights, some powerlifters will have the bar low and supported by the rear delts, some olympic lifters will have it as high as they can without it being on the neck. Just investigate, some places will be uncomfortable and some will be fine.
yes you should squat deep. I squat all the way down, so does jdid and oso and alot of other guys on here. But again trying to go deep can cause your lower back to round if the flexibility isnt there, so stretch out before and go as deep as flexbility will allow. The more you do it the easier it will be.
iv said this several times just investigate with stances and find your most comfortable one
about the bar height, i said you look to have your hands so close that it has forced you to put the bar too high, bar being real high can cause you to GM and can stop you from being able to sit back as much, you have both of these problems so I was thinking the bar heigh could be a problem. Again there is a variety of bar heights, some powerlifters will have the bar low and supported by the rear delts, some olympic lifters will have it as high as they can without it being on the neck. Just investigate, some places will be uncomfortable and some will be fine.
yes you should squat deep. I squat all the way down, so does jdid and oso and alot of other guys on here. But again trying to go deep can cause your lower back to round if the flexibility isnt there, so stretch out before and go as deep as flexbility will allow. The more you do it the easier it will be.
Workout A - Rippetoe's 3x5
Squat - 120lb. (fucking sucks)
Bench - 135lb. (killed it)
Deadlift - 185lb.
Alright, so squat im going to post in the other thread, the video one and see if i can get some responses there.
Bench, i fucking killed it! I know it's not a lot, but i got through 3x5 without any assistance at all, sure it was hard and I am definately going to sit there Friday and bench it again, but im proud i did 1 plate(pussy
) without any assistance from a spot. I got power through my heels, and i could feel it in my legs quite a bit. So my form is going great on bench.
Deadlift . . .fucking damn i hope i killed it today. Just a question, i tried pulling, instead of squatting it up and it went great. Everything locked out simaltanously. Scraped it along my shins, and my shins were red as fuck but not that bad, and they didn't hurt a bit. Was pretty awesome, however my knees were hurting a bit during the lift and a bit after. Now they are fine, but is that normal?? Or am i fucking up somewhere for them to hurt?
Okay, just one question im going to throw here for my squat, not about form. I am progressing quite shitty in my squat. I just want to kill the form first before doing it heavier, but at 120lb it is still a struggle. Am i just a pussy for it not to move up as fast as my deadlift or bench?
It was still a struggle somewhat today, but i WAS not feeling the squat at all today. Some days i can just kill it, today was not that day though maybe that was why :S
Squat - 120lb. (fucking sucks)
Bench - 135lb. (killed it)
Deadlift - 185lb.
Alright, so squat im going to post in the other thread, the video one and see if i can get some responses there.
Bench, i fucking killed it! I know it's not a lot, but i got through 3x5 without any assistance at all, sure it was hard and I am definately going to sit there Friday and bench it again, but im proud i did 1 plate(pussy
) without any assistance from a spot. I got power through my heels, and i could feel it in my legs quite a bit. So my form is going great on bench.Deadlift . . .fucking damn i hope i killed it today. Just a question, i tried pulling, instead of squatting it up and it went great. Everything locked out simaltanously. Scraped it along my shins, and my shins were red as fuck but not that bad, and they didn't hurt a bit. Was pretty awesome, however my knees were hurting a bit during the lift and a bit after. Now they are fine, but is that normal?? Or am i fucking up somewhere for them to hurt?
Okay, just one question im going to throw here for my squat, not about form. I am progressing quite shitty in my squat. I just want to kill the form first before doing it heavier, but at 120lb it is still a struggle.
Am i just a pussy for it not to move up as fast as my deadlift or bench?It was still a struggle somewhat today, but i WAS not feeling the squat at all today. Some days i can just kill it, today was not that day though maybe that was why :S
Thanks man, i may just drop down to 95lbs...
Okay, so my diet today. I have been bulking, except doing it fucking wrong hahah. I would eat MORE, but only eat more at the main meals, breakfast, lunch, dinner. I wasn't doing much every 2 hours other than a little snack.
So today, i ate every 2 hours so far. Here is how it went.
Woke up - Had 2 scoops Protein Iso
20-30minutes later - 4 Hard Boiled eggs, 2 whole wheat slices toast, 1 glass Homo milk
-----in between----- 1.5L (almost half a gallon) or Homo (3.25%) milk
2 hours later - 1 Egg sandwhich on wholewheat bread
2 hours later (technically lunch now) - 1 Tuna sandwhich on wholewheat bread
2 Hours later - Apple with water
1 Hour later (about 40minutes before workout) - 1 Egg sandwhich on wholewheat bread
After workout - 2 Scoops Protein Iso
Chicken (butter chicken), brown rice, forgot to have veggies fuck
Does that sound more like a bulking diet?
thanks, uhh i am not too sure how many eggs were in the sandwiches
Definitely more than 3 or 4 i believe. I will find out tomorrow and let you know.Wondering, i wasn't really hungry 2 hours later after my breakfast
But i still ate the egg sandwich... is that same with you? or since your bigger you get hungry quicker?Yeah and pizza, i eat that as a cheat meal. My only cheat meal actually, but that is once in 2 weeks, or lucky once in a week. Some weeks it may be twice, but rarely normally once every 2 weeks to once a week.
I love my pizza
right now its fine but i will def. have to cut it out later on to a minimal. Just trying to get fat first last things i forgot to add...
Did you read jdid's post? about dropping down to 95lb's for squat??? I am considering, and would like some other input. You suggest that?
Alright I'm going to see how i feel on Wednesday and go by that. I know i have good form, i just don't get power out of the fucking heels, which is what would help me a ton. Still going to try it through the warmup sets.
^this...
Workout B – Rippetoe’s 3x5
Squat – 95lb
Military Press – 80lb
Bent Row – 125lb
I will touch up on Press and Row first. I got no clue why but press was really hard today compared to Friday. No idea why but I still got through the full sets. Struggled with the last 2 reps on set 5 but I got them up. Row I shouldn’t have moved it up, I will go back down to 120lb. They kind of sucked, but I don’t mind they went decent. Still going to move it down though next workout. Question – I know on Press it’s hard to move up, I don’t mind that much but on the Rows is it supposes to be hard to move up? Or should I be able to go up 5lb’s each workout?
Squat! Hmmm lots of stuff to say. It went well, I have no idea why, I was struggling much, but I still struggled like 1 rep. I have a feeling it’s not cause of the weight they, but the way I went down fucked up. So I got through the 3 sets no problem, it was still heavy but it went well. I tried some different things during the reps. Some reps honestly went great! It felt as if I was lifting nothing, as opposed to some reps I struggled. Now I curled up my toes, and it helped but not a ton. It did help, and I am going to keep on curling them up. I tried different things like sitting back more; whatnot and it went well sometimes. I would like to keep it at 95lb just ONE more workout to see if I can get a hang on certain things. I just read a little section again in Rippetoe’s book, the section about center of balance with the bar, so the weight is center foot. Also watched a video on that by him, it seems that may just be my problem. Of course it’s hard to master, but I need to learn how to center the balance of the weight, so when I go down I don’t go where my balance is thrown forward, which is alternatively why I end up on my toes, or too far back where I end up almost falling. That’s what I MAINLY tried out today, and that’s why some reps went better than others.
Other than that nothing much else to say about squats unless I forgot something. Definitely looking forward to Friday’s workout session!
Btw, any tips on center of balance when the weight is on my traps?
Squat – 95lb
Military Press – 80lb
Bent Row – 125lb
I will touch up on Press and Row first. I got no clue why but press was really hard today compared to Friday. No idea why but I still got through the full sets. Struggled with the last 2 reps on set 5 but I got them up. Row I shouldn’t have moved it up, I will go back down to 120lb. They kind of sucked, but I don’t mind they went decent. Still going to move it down though next workout. Question – I know on Press it’s hard to move up, I don’t mind that much but on the Rows is it supposes to be hard to move up? Or should I be able to go up 5lb’s each workout?
Squat! Hmmm lots of stuff to say. It went well, I have no idea why, I was struggling much, but I still struggled like 1 rep. I have a feeling it’s not cause of the weight they, but the way I went down fucked up. So I got through the 3 sets no problem, it was still heavy but it went well. I tried some different things during the reps. Some reps honestly went great! It felt as if I was lifting nothing, as opposed to some reps I struggled. Now I curled up my toes, and it helped but not a ton. It did help, and I am going to keep on curling them up. I tried different things like sitting back more; whatnot and it went well sometimes. I would like to keep it at 95lb just ONE more workout to see if I can get a hang on certain things. I just read a little section again in Rippetoe’s book, the section about center of balance with the bar, so the weight is center foot. Also watched a video on that by him, it seems that may just be my problem. Of course it’s hard to master, but I need to learn how to center the balance of the weight, so when I go down I don’t go where my balance is thrown forward, which is alternatively why I end up on my toes, or too far back where I end up almost falling. That’s what I MAINLY tried out today, and that’s why some reps went better than others.
Other than that nothing much else to say about squats unless I forgot something. Definitely looking forward to Friday’s workout session!
Btw, any tips on center of balance when the weight is on my traps?
JDid23
New member
Dude- at this stage, i think after a really good rep that you feel went near perfect that you should put the bar back on the rack, and write down why you feel it went perfect. Idc if it's rep 1 or rep 5 because i think in the long run this will help you.
Rows you can stay at the 120 if you want. For Press, i would give 85 a try and see how it feels if you hit 80 for 3x5 twice. Did you try not to let the bar sag down during presses and if you did, how'd it feel?
Rows you can stay at the 120 if you want. For Press, i would give 85 a try and see how it feels if you hit 80 for 3x5 twice. Did you try not to let the bar sag down during presses and if you did, how'd it feel?
Yeah, see i read through SS that it's good to get a mental image, and feeling for a good rep and try to repeat that rep. That is what i do, which is why sometimes i go slow, but that fucks me up because i'm trying to create a mental image of how i went down, how fast i went down, how i came up, and how fast i came up. I won't stop, because that would mess up the rythm, i try and get a picture in my head of how my body went so i can repeat that.
Rows definately going to move down to 120. And presses i will give 85 a try Monday.
EM, yeah i got your PM and i did just that during my workout today. It definitely was not easier, but i felt it just a tad more than before because i was not resting. Still went good though, i liked doing it that way because some reps i felt like i got some real power in my press compared to before. but some of them lacked. Thanks for the pm
tomorrow's workout A! can't wait
oh just a change, i fail at counting hahahh
Presses i HAVE been doing 85lb's, i will try for 90 next workout if i can.
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Great workout today!!
Workout A - Rippetoe's 3x5
Squat - 95lb
Bench - 135lb
Deadlift - 190lb
Thought my workout went great!! Nothing much to say, squat went awesome, i know i definitely could have moved it up, but that is going to start Monday for sure. Just wanted to try some other stuff out today, and it went well. I really have nothing to ask.
Bench Press, awesome. No assistance needed, i am weighing if i should move it up or not. second workout and i didn't need a bit of assistance. It was tiring only on the last set, the 4th and 5th reps but i got through them no problem.
Deadlift nothing to say, i would say my form is great on that. I am staying infront of the bar with my shoulders, and i have been locking out simantanously.
I have a bunch of downsides now.. Making me depressed.
So i had a bloodtest done last week, and my results came back yesterday... My liver count is up, i don't know by how much but I am going to get all the papers Monday hopefully.
It sucks, my parents are just freaked a little bit. They think i am going to kill my organs in the process, and want me to stop. Just to go to the gym, do cardio, weights, eat good, and come home.... I don't want to fucking eat good, i want to bulk and you guys tell me not to do cardio so i don't.
I am getting a dietitian appointment made next week, and a doctors appointment to see whats up. What can i do??? I want to keep on bulking, but my parents are saying no.... i know they care about me and all, and don't want my liver to get fucked but honestly, i don't want to be a skinny little shit.
Any suggestions? Do your guys liver go up when bulking? What can i do? I have stopped the creatine, mutant mass, and apparently protein powder??? Do i have to stop the iso, and casein protein? I know creatine and mutant mass i have to, and i don't care much about those but the iso and casein helps. Suggestions?
And what can i do about my liver? I want to keep on bulking.... but i have NO idea where this is headed...
Workout A - Rippetoe's 3x5
Squat - 95lb
Bench - 135lb
Deadlift - 190lb
Thought my workout went great!! Nothing much to say, squat went awesome, i know i definitely could have moved it up, but that is going to start Monday for sure. Just wanted to try some other stuff out today, and it went well. I really have nothing to ask.
Bench Press, awesome. No assistance needed, i am weighing if i should move it up or not. second workout and i didn't need a bit of assistance. It was tiring only on the last set, the 4th and 5th reps but i got through them no problem.
Deadlift nothing to say, i would say my form is great on that. I am staying infront of the bar with my shoulders, and i have been locking out simantanously.
I have a bunch of downsides now.. Making me depressed.
So i had a bloodtest done last week, and my results came back yesterday... My liver count is up, i don't know by how much but I am going to get all the papers Monday hopefully.
It sucks, my parents are just freaked a little bit. They think i am going to kill my organs in the process, and want me to stop. Just to go to the gym, do cardio, weights, eat good, and come home.... I don't want to fucking eat good, i want to bulk and you guys tell me not to do cardio so i don't.
I am getting a dietitian appointment made next week, and a doctors appointment to see whats up. What can i do???
I want to keep on bulking, but my parents are saying no.... i know they care about me and all, and don't want my liver to get fucked but honestly, i don't want to be a skinny little shit. Any suggestions? Do your guys liver go up when bulking? What can i do? I have stopped the creatine, mutant mass, and apparently protein powder??? Do i have to stop the iso, and casein protein? I know creatine and mutant mass i have to, and i don't care much about those but the iso and casein helps. Suggestions?
And what can i do about my liver? I want to keep on bulking.... but i have NO idea where this is headed...
Just eat 4 clean meals a day and a post workout shake on lifting days. Drink the shake at the gym right when u finish. If your parents want you to stop over eating then do as they say. Do cardio once a week.
So eat breakfast, eat at school, eat in the evening then eat before bed. Your parents wouldnt mind that would they? Before bed doesnt have to be a huge meal anyway.
Another thing is, if they dont mind it, use milk to get your total cals up and it shouldnt freak them out and make them thing your over eating. Then on a workout day have a weight gainer shake or just make your own weight gainer for post workout. You could actually crack 3000kcal a day if you put your mind to it. But this depends on your parents. Before bed can be more of a snack. Something like 40g protein, 40g carbs, 20g fat. Try to have 2 meals with meat each day and one meal with eggs and you should be fine, just make sure to have a good breakfast every day.
One thing I forgot to mension is you might consider buying some fish oil capsuled, they will help with your joints.
I have no idea what the liver thing is and the only person I can think of that might know what its about is joe d.
So eat breakfast, eat at school, eat in the evening then eat before bed. Your parents wouldnt mind that would they? Before bed doesnt have to be a huge meal anyway.
Another thing is, if they dont mind it, use milk to get your total cals up and it shouldnt freak them out and make them thing your over eating. Then on a workout day have a weight gainer shake or just make your own weight gainer for post workout. You could actually crack 3000kcal a day if you put your mind to it. But this depends on your parents. Before bed can be more of a snack. Something like 40g protein, 40g carbs, 20g fat. Try to have 2 meals with meat each day and one meal with eggs and you should be fine, just make sure to have a good breakfast every day.
One thing I forgot to mension is you might consider buying some fish oil capsuled, they will help with your joints.
I have no idea what the liver thing is and the only person I can think of that might know what its about is joe d.
JDid23
New member
Great workout today!!
Workout A - Rippetoe's 3x5
Squat - 95lb
Bench - 135lb
Deadlift - 190lb
Thought my workout went great!! Nothing much to say, squat went awesome, i know i definitely could have moved it up, but that is going to start Monday for sure. Just wanted to try some other stuff out today, and it went well. I really have nothing to ask.
Bench Press, awesome. No assistance needed, i am weighing if i should move it up or not. second workout and i didn't need a bit of assistance. It was tiring only on the last set, the 4th and 5th reps but i got through them no problem.
Deadlift nothing to say, i would say my form is great on that. I am staying infront of the bar with my shoulders, and i have been locking out simantanously.
I have a bunch of downsides now.. Making me depressed.
So i had a bloodtest done last week, and my results came back yesterday... My liver count is up, i don't know by how much but I am going to get all the papers Monday hopefully.
It sucks, my parents are just freaked a little bit. They think i am going to kill my organs in the process, and want me to stop. Just to go to the gym, do cardio, weights, eat good, and come home.... I don't want to fucking eat good, i want to bulk and you guys tell me not to do cardio so i don't.
I am getting a dietitian appointment made next week, and a doctors appointment to see whats up. What can i do???
Any suggestions? Do your guys liver go up when bulking? What can i do? I have stopped the creatine, mutant mass, and apparently protein powder??? Do i have to stop the iso, and casein protein? I know creatine and mutant mass i have to, and i don't care much about those but the iso and casein helps. Suggestions?
And what can i do about my liver? I want to keep on bulking.... but i have NO idea where this is headed...
Hah-Lay-Fucking-Loo-Ya.
Great workout. Move your bench press up to 140. Don't get anxious with your squat- slow and steady wins the race. Move up to 100 and keep going up 5 lbs per workout. Which grip are you using for deads? double overhand or mixed?Not sure what to say about your liver except that i hope you're okay!
good, the focus wasnt that he doesnt rest it was that he doesnt fuck around with the grip resetting and stuff and he doesnt try to press the bar all the way back. I think you were trying to do it olympic style.
Hah-Lay-Fucking-Loo-Ya.
Not sure what to say about your liver except that i hope you're okay!
Thanks!!! Yeah i will def. try and move up my bench. And for the deads, I'm doing double over.
Alright, EMMMMM.... i appreciate everything!! i like the diet plan you posted for me.
If i posted a potential diet, would you be able to critique it? Oh, and the doctor said i "should not" take any supplements just for a month, then come back and do another blood test. So that is why I'm concerned if i am allowed to take the protein, or even weight gainer.
Basically here is what my diet would look like then.
Wake up
**2 scoops Protein Iso** - If I am allowed to have protein
4 whole eggs
2 slices whole wheat bread
1 glass (355mL) 3.25%(homo) or 2% milk
2 Hours later
1L Milk (2% or 3.25%)
2 Hours later (So lunch)
1 Turkey sandwich on wholewheat bread (with onion and celery in it)
1 Egg, Tuna, or Chicken sandwich on wholewheat bread (onion, and celery in it)
1L Milk (2% or 3.25%)
2 Hours later
Apple
1L Milk (2% or 3.25%)
**Weight Gainer** - If I am allowed
After workout
Apple
**2 Scoops Protein Iso** - If I am allowed
1-2cups of Brown rice
2-3cups of Broccoli
Anything meat wise
^^ That would be consider my dinner ^^
2 hours later
nothing
2 hours later (right before bed)
--------------- Ideas?
**2 Scoops Protein Casein** - If I am allowed
That sound like a good diet for bulking??? Normally i would have 4 sandwiches during school, 1 tuna, egg,chicken, and a turkey one... But my parents think I am going to have health problems not doing any cardio... just sitting around and eating.
I really want to continue on bulking, but not with high liver or anything else...
if you cant take protein powder buy some skimmed milk powder and mix it in with your normal milk, this will allow u to double the protein and carb content of the milk
for breakfast carry on with 4 eggs, 2 pieces of toast and a glass of milk
at school an egg,chicken,turkey whatever sandwich or two is great, try to get around 200g of meat. then an apple later on with milk as a snack is fine
after school/pre workout eat again, either eat with your family or have some other decent quality meal
then if its a workout day post workout drink your shake, or just some double strength milk with some oats mixed in
then before bed cottage cheese and more oats or something like that with a handful mixed nuts
like i said drink milk between means. Nothing has to be set in stone, you dont have to eat the exact same every day.
for breakfast carry on with 4 eggs, 2 pieces of toast and a glass of milk
at school an egg,chicken,turkey whatever sandwich or two is great, try to get around 200g of meat. then an apple later on with milk as a snack is fine
after school/pre workout eat again, either eat with your family or have some other decent quality meal
then if its a workout day post workout drink your shake, or just some double strength milk with some oats mixed in
then before bed cottage cheese and more oats or something like that with a handful mixed nuts
like i said drink milk between means. Nothing has to be set in stone, you dont have to eat the exact same every day.
alright sounds great thanks!! im just going to try and get it a bi more adjusted in the diet section, see if other people have any suggestions. But i like the idea of the skim milk powder, and oats. It would help a lot, then instead of just having the protein shakes ill get my gallon atleast 3L of milk a day or even more. Only question i have, is about the cottage cheese. Cottage cheese sucks balls, i really hate the taste. is there anything else u suggest?
My review of Rippetoe's 3x5 since February 1st, 2010.
My weight is from March 1st, to March 28th. March 1st was the start of my bulk.
The Weights i used to lift are from February 1st, 2010.
Weight – 153.5lb. End – 170.5lb
BF – (Not sure)
Beginning End
Squat - 80lb. 95lb
Bench Press – 130lb 135lb
Deadlift – 120lb 190lb
Military Press – 60lb 80lb
Bent Row - 75lb 120lb
My bench press really shouldn't have been that high, it was shit form. My squat only moved up a little because of a big deload i did since my form sucked. Now my form is better and i can move up at a good pace.
My weight is from March 1st, to March 28th. March 1st was the start of my bulk.
The Weights i used to lift are from February 1st, 2010.
Weight – 153.5lb. End – 170.5lb
BF – (Not sure)
Beginning End
Squat - 80lb. 95lb
Bench Press – 130lb 135lb
Deadlift – 120lb 190lb
Military Press – 60lb 80lb
Bent Row - 75lb 120lb
My bench press really shouldn't have been that high, it was shit form. My squat only moved up a little because of a big deload i did since my form sucked. Now my form is better and i can move up at a good pace.
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