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Little Boy to Large Man (Log)

coreygb

coreygb

New member
Stats
Age: 19
Height: 5'5"
Weight: 172
Bodyfat: No idea. Any guesses based on the pics below?

Current max (2.6.11)
Squat: 185 x 5
Deadlift: 185 x 5
Bench: 155 x 5
Press: 85 x 5
Unweighted Pullups: 5
Unweighted Chins: 5

I know I can do more than I listed on the above squat and deadlift maxes, but I never have, so I didn't want to cheat.

Experience - Started college in Fall 2009. Workout out from September 2009 - Jan 2010. I only used machines, had a terrible diet, and all around didn't know much of anything. But, I did grow a bit, and people did notice. Went from about 120 to 140. Fast forward to September 2010. I Had a little more knowlege this time around, but not much more. I did a lot of isolation work, and the only compound lift I did was bench. I also did squats, but it was on the smith machine. So in December 2010, I started gaining much more knowlege about eating and lifting in general. I decided that my school gym wasn't going to cut it because it lacks a squat rack. So here I am, February 6, 2011, and I'm about to go lift in the garage using my new power rack.

Goals
Squat: 300 x 5
Deadlift: 300 x 5
Bench: 250 x 5
Press: Bodyweight
Chins/Pullups: 30? Not Sure what to consider good.

As far as me beng worried about strength or size, I'd say I'm more concerned with size, but strength is nice of course. Maybe like 70/30. I don't play sports, compete, or engage in physical work outside of workouts, so I don't have much use for insane strength.

I'm not really sure about my appearance goals, as far as numbers go. I can't imagine being 5'5" and over 200 lbs; that seems like a bit much. I would like to lose my huge gut, though. I don't mean to make excuses, but I think its also part of my body's design. I have an 8 year old brother who is super skinny, but his belly sticks out like mine. No fat on him. Just like he's pregnant or something, ha. But, I don't want to cut and have nothing to show for it. I'll just keep doing what I'm doing for now and bulk.

Routine
I'm doing the Practical Programming Novice Program. I'm sure you all know what that's about. Just a simple 5x5 type program based on compound lifts. 3 Days per week.

Diet
I eat tons of steak, chicken, cottage cheese, oats, veggies, fruits, ANPB, and drink milk with every meal. The worst things that I eat are probably rolls given at sit down restaurants, PB crackers, and pizza. Not too bad, but could be better I admit.

Supplements
Optimum Whey (Breakfast/Post-workout)
Optimum Casein (night)
Optimum Multivitamin
Creatine

Current Pics (2.6.11)
Because I have less than 25 posts, I can't post links without putting (dot). So, here is my photobucket album:

photobucket(dot)com/albums/m639/corey_gbl/
 
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Workout 1 - Sunday, 2.6.11

Squat
45 2x5
60 1x5
95 1x3
125 1x2
160 3x5

Bench
45 2x5
65 1x5
90 1x3
115 1x2
130 3x5

Chins
5
5
5

The squats were moderately difficult since I was sure to go alllllll the way down. Bench was easy. Chins were to failure. The program says to start below your current 5 rep max, and then hit current PR's after a few weeks. This will probably get hard real quick. Time to eat.
 
Workout 2 - Tuesday, 2.8.11

Squat
45 2x5
65 1x5
95 1x3
135 1x2
165 3x5

Press
Didn't go exactly how the program says for this one.
Reason 1: I have no way of pressing 35 lbs like it said to start with
Reason 2: Pressing 45 pounds for more than a warmup seems ridiculous.

Here's what we did:
65 2x5
70 3x5

Deadlift
Also didn't go exactly as the program said.
Reason: lifting with little plates (<45's) on each side requires awkward starting position. I think my deadlift max is far above 185 x 5 anyway, so I still didn't overdo it today. It felt farirly light, just as its supposed to for these first several workouts.

Here's what we did:
135 4x5
170 1x5


Nothing today was incredibly difficult. Press was really easy, and the heavy set of deads wasn't too difficult either. The last set of squats, particularly the last rep, definitely took the most effort. Probably 6.5 or maybe a 7/10 if I were to scale the difficulty of the last set. The other sets were nothing. I'm really excited for the upcoming weeks and getting into some heavy stuff.
 
Workout 3 - Thursday, 2.10.11

Squat
45 2x5
65 1x5
100 1x3
135 1x2
170 3x5

Bench
45 2x5
65 1x5
95 1x3
120 1x2
135 3x5

Pullups
6 (oh boy, a PR)
5
5

It's 11:30pm now; I got a late start because my two partners ditched me this afternoon. The squats actually seemed a little easier than last workout, but there was a slight discomfort in my groin area during the heavy sets. Kind of an achey feeling. I told myself it was because I was working out in a 28 degree garage. I don't think it'll be a big deal though. Anyway, bench was really easy, but, I really suck at pullups. My gut = an anchor. Food tiiiiiime.
 
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2nd week weigh-in: 174lbs (+2 from last week)
I think I'm going to post pictures every two weeks.

Workout 4 - Sunday, 2.13.11

Squat
45 2x5
70 1x5
105 1x3
140 1x2
175 3x5

Press
45 2x5
55 1x2
55 1x3
70 3x5

Chins
8 (PR)
5
5

Starting with low weight is killing me on the press. I feel like I could go to town on so much more than 70. Squat felt strong. It was nearly 60 degrees in the garage today, and my groin didn't hurt, so maybe there was a correlation. I was quite satisfied with 8 chinups. It didn't even feel difficult until the 7th rep. One more important piece of information - I had gas during squats, so the rack was basically one big shit box.

I'm pretty sure no one reads this, and that's alright because I do this log for myself, but if anyone wants to answer this question, please do. Anyway, this routine is obviously designed with strength gains in mind. I would later like to try a bodybuilding-type routine once I get to a point of respectable strength on compound lifts. From what I understand, big weight means big size gains generally speaking. I guess my question is - am I going about this the right way? Is it a smart decision to get real strong before switching to more bodybuilding/isolation excersises? This could be what everyone does for all I know. Maybe its a dumb question. Either way, I'm gonna do this program til the gains stall.
 
Workout 5 - Tuesday, 2.15.11

Squat
45 2x5
70 1x5
105 1x3
140 1x2
225 1x5 [PR] (My friend is an idiot, and he accidentally loaded up the bar with 225 instead of 180. I knew something wasn't right as soon as it was on my shoulders, but I went ahead and did the set since I thought maybe it was just me. I got it, but the shit was tough!)
180 2x5

Bench
45 2x5
70 1x5
95 1x3
125 1x2
140 3x5

Deadlift
70 2x5
110 1x3
155 1x2
185 1x5

Tiring workout. By this time next week, its gonna be getting intense.
 
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I like your log amigo. I will post in it.

As for your question on going for strength vs bodbuilding imo strength first is the way to go. I don't care what anyone says you will not build an impressively muscled body on baby weights. gymnasts look impressive generally, but in actuality it's a combination of mid-level muscle development and low bodyat. And they developed that level of muscle from uber hard bodyweight movements that are exponentially harder than what your typical joe 100 pushups guy does.

Even the bodybuilders that use light weight in comparison to their peers still use alot more weight than your average gym lifter. To them 315 for strict controlled reps nice and slow on bench for multiple sets of 10-12 reps may be light. In actuality that is still damn strong and enough weight with that kind of volume to produce large muscle mass.

Imo, for your height and weight I'm guessing that once you get to the point that you can lift the numbers you posted as goals that would be a good times to switch to a higher rep/volume.

Honestly I'm of the opinion that typical bodybuilding routines are stupid, full of redundancy and have too much volume both in exercises performed, workouts days per week done and total sets used.

If you get to the point you can bench 250 for 3 sets of 10, squat 315 for 3 sets of 8-10 and stiff-legged deadlift 315 for a set of 12-15 you will probably have developed quite a well muscled body.
 
Thanks guys, I appreciate the input.

thatbloke, yeah I tend to talk too much, haha. Just want to make sure I get my point clear. I'll work on that. Weird that photobucket won't show the pics. Here they are:

Boy, look at that belly.
 
Been following your log actually, just havent had much to add yet. And yes, stick with heavy compound lifts. At this point in your training isolation movements with light weights won't do shit for shit.
 
Workout 6 - Thursday, 2.17.11

Squat
45 2x5
70 1x5
110 1x3
145 1x2
185 3x5

Press
45 2x5
50 1x5
50 1x3
60 1x2
75 3x5

Pullups
9 (PR)
5
4

Great workout. Proud of the 9 pullups, but I started to suck after that. Oh well. I'm gonna go eat a steak dinner now.
 
thatbloke said:
awesome man ur about 18-19%bf in my opinion

as for your workout,

if i were you, id do weighted pull ups once u can get up 8 reps, since u got 9 i would add a little weight to urself
Click to expand...
\

Yeah, I was kind of wondering about when I should start adding weight to the pullups. I'll probably wait till I can do 3 full sets of at least 8. How much weight would you recommend adding at first?
 
Imo wait until you can do 3 sets of 8 like you're thinking before adding weight.

Then I would start with 10lbs extra and do 5 sets of 3 and build that to 5x5, then add 10lbs etc.
 
I'm not sure now's the right time to add weight really. Maybe you should spend some time getting better at a variety of pull-ups first. For example, work sets of wide grip pull-ups, normal grip, behind the neck, then wide/normal grip chins. Once you can do sets of those consistently then add weight and repeat. Just my 0.02
 
Workout 7 - Sunday, 2.20.11
Weight - 175.5 (+1.5 from last week.)


Squat
45 2x5
75 1x5
110 1x3
150 1x2
190 3x5

Bench
45 2x5
70 1x5
105 1x3
135 1x2
150 3x5

Chins
10 (PR)
4
5

I am definitely feeling stronger on the bench and squats. As mentioned before, I need to rest a little more between chin sets.

Today makes two weeks, so here are some pics. I don't really see any changes compared to the first batch of pics, but I wasn't really expecting anything either.

Can't have progress pics without the belly shot!
 
Yeah, I would have posted it in more detail if I had a daily meal plan, but I really don't. I will admit it needs a little work though.

I almost never go more than three hours without eating with the exception of my late lunch because of school. I go about 4 - 5 hours then.

11:00 Breakfast - Scoop of whey, oats, and milk in blender. Sometimes I add ANPB or fruit, depending on the flavor of protein.

3:30 - Something along the lines of steak with sweet potatoe/veggies, half dozen eggs with ezekiel raisen toast, or grilled chicken/various meats that my mom makes with veggies. BUT, sometimes I'll eat cheese pizza about twice a week as a meal.

From 3:30 on, I eat at least every three hours till about 1am. Sometimes the meals are a little smaller, like PB crackers with a couple of servings of cottage cheese and fruit. I have also been known to snack on some bland sugarless cereal with honey. But, I always add a protein source with every meal.

I drink milk with every meal.

I know this is pretty unorganized, but I really eat about the same things every day, just in different orders. The only thing set in stone is the breakfast, and post-workout I get a lot of carbs (potatoes and fruit) with my protein shake.

Any suggestions on what I could take with me to eat at school? Preferably something that doesn't stink up a classroom, haha.
 
Workout 8 - Tuesday, 2.22.11

Squat
45 2x5
75 1x5
115 1x3
155 1x2
195 3x5

Press
45 2x5
55 1x5
65 1x3
65 1x2
80 3x5

Deadlift
80 2x5
120 1x3
170 1x2
200 1x5 (PR)

Squats are actually feeling easier. Deadlift wasn't a problem either, but my grip is apparently weak. I'll try to man up next time and get a better hold on it.
 
Workout 9 - Thursday, 2.24.11

Squat
45 2x5
80 1x5
120 1x3
160 1x2
200 3x5

Bench
45 2x5
75 1x5
105 1x3
135 1x2
150 3x5

Pullups
11 (PR)
9
8

Finally working in the 200's in squats. Felt great. It was a challenge, but not too bad.
 
I appreciate the kind words and concerns about my squatting. I'm gonna be working out in about an hour, so I'll get a video for you guys.
 
Weight: 175.5 (no change from last week. Eat more!)

Workout 10 - Sunday, 2.27.11

Squat
45 2x5
80 1x5
120 1x3
160 1x2
205 3x5

Press
45 2x5
55 1x5
70 1x3
70 1x2
85 3x5

Chins
13 (PR)
8
6

Good workout. 85lb press felt fairly heavy. That just sounds so weak, haha. Anyway, as requested, here are 3 vids from each working set of squats. I know the angles are awkward, but I didn't have my partner there to hold the camera. Hopefully you can tell what's going on. Any input is appreciated.





 
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Workout 11 - Tuesday, 3.1.11

Squat
45 2x5
80 1x5
125 1x3
165 1x2
210 3x5

Bench
45 2x5
75 1x5
105 1x3
135 1x2
155 3x5

Deadlift
85 2x5
125 1x3
180 1x2
215 1x5 (PR)

My legs took a beating. Also, I tied my current bench PR. I shouldn't have any problem breaking it on the next workout, so I'm excited about that.
 
Just jumping into this topic but looking good so far. Keep up with it, your work outs are looking great, the dieting is the hardest part though. Keep it coming...
 
Workout 12 - Thursday, 3.3.11

Squat
45 2x5
85 1x5
125 1x3
170 1x2
215 3x5

Press
45 2x5
60 1x5
75 1x3
75 1x2
90 3x5

Pullups
14 (PR)
8
7

Squats are getting really tough, but I'm still pumping them out. I look forward to breaking past 100 on the press. It shouldn't be too much of a problem. I think I really need to eat even more than I already do to keep up with the workouts. I'm drinking my post-workout shake and eating brown rice as I type this. It'll be time for steak, veggies, and a sweet potatoe in just a few minutes. Gotta keep eating big.
 
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Workout 13 - Sunday, 3.6.11 - Officially 1 month into training

Weight - 177 (+ 1.5 from last week)

Squat
45 2x5
85 1x5
130 1x3
175 1x2
220 3x5

Bench
45 2x5
80 1x5
115 1x3
140 1x2
160 3x5 (PR)

Chins
16 (PR)
11
8

Squats - I've never both loved and hated something so much at the same time. I don't feel like I'm going to fail, but man they are tough. I'm happy about the bench PR because when I "trained" last fall, I was stuck at 155 for quite a while, and even then I couldn't do it for 3 sets. Awesome
 
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Workout 14 - Tuesday, 3.8.11

Squat
45 2x5
90 1x5
135 1x3
180 1x2
225 3x5 (PR)

Press
45 2x5
50 1x5
65 1x3
80 1x2
95 3x5 (PR)

Deadlift
90 2x5
135 1x3
195 1x2
230 1x5 (PR)

Squatting = hard. Yes, I know I say that every time, haha. Other than that, it wasn't too bad. I got the deadlift up pretty easily.

I accidentally put the wrong leg pic on my last entry, so I'll upload the correct one now.
 
Workout 15 - Thursday, 3.10.11

Squat
45 2x5
90 1x5
135 1x3
180 1x2
230 3x5 (PR)

Bench
45 2x5
80 1x5
115 1x3
145 1x2
165 3x5 (PR)

Pullups
14
12 (PR for 2nd set)
7

Squats - For the past few times I've squatted, there's been a discomfort around the inner sides of my legs around the groin area. It felt as though I wasn't flexible enough to do deep squats. Wondering what could be wrong, I decided to lessen the angle of my feet quite a bit so that they don't point outward so much. That helped a lot. Now the pain isn't there and I feel like I can get even deeper and have more power. Hopefully this is ok.

Bench - I didn't struggle until the last rep of the last set. This is definitely going to be the first exercise I stall on. I really suck at benching. I don't get why it's so hard to add weight to the bar.
 
babushka said:
lol
u need lower your BF%
cardio?
Click to expand...

lol? Not sure what's funny. But, If I were to take the time to cut down, I'd end up really skinny. It seems kind of pointless to me to cut if I don't have anything to show for it after losing the fat. I can handle being chubby for a while.
 
You are making progress.

Don't let asshats get you down. Concentrate on getting bigger and stronger as well as eating and sleeping enough to allow that to happen.

Once you are a big boy legitimately and handling weights +90% of what your typical gym guys do then maybe think about cutting.

I agree cutting would be pointless at your current weight.

So many guys are so concerned with form over function that they never actually get that strong or big in the first place.

Keep up the good work.
 
Thanks a lot guys.

Today I'm supposed to work out, but I'm debating on taking a day off and picking back up on Tuesday. This will be my 6th week, so it seems a little early to be taking a break, but I'm just having some minor discomforts that I think would benefit from a day off. Also, I think I took an awkward step at some point yesterday, because my ankle kinda hurts when I move it or put weight on it. So yeah, Tuesday it is game on.
 
Workout 16 - Tuesday, 3.15.11

Squat
45 2x5
90 1x5
140 1x3
185 1x2
235 3x5 (PR)

Press
45 2x5
55 1x5
70 1x3
85 1x2
100 3x5 (PR)

Chins
18 (PR)
12
10

Very happy to get going again. I think the break was great for me; I felt really powerful on all the lifts. I realized that I had been taking too wide of a grip on the press, so I narrowed it to where it should be, and I feel much stronger on that now. Great workout!

Also, I had my first batch of NeedToBuildMuscle cupcake batter protein afterward. Man that stuff is good. Get some!
 
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Workout 17 - Thursday, 3.17.11

Squat
45 2x5
95 1x5
140 1x3
190 1x2
240 3x5 (PR)

Bench
45 2x5
85 1x5
115 1x3
150 1x2
170 3x5 (PR)

Deadlift
95 2x5
145 1x3
205 1x2
240 1x5 (PR)

Everything felt great. I have to put everything I've got into getting that 170 up on the 3rd set of bench. But, I got it. I tried to keep with the overhand grip as long as possible on the deads, but I had to switch to alternate grip on the last three reps of 240.
 
Weight: 180 (+ 3 from 2 weeks ago: maintaining 1.5 per week)

Workout 18 - Sunday, 3.20.11

Squat
45 2x5
95 1x5
145 1x3
195 1x2
245 3x5 (PR)

Press
45 2x5
55 1x5
70 1x3
85 1x2
105 3x5 (PR)

Pullups
14 (14 for 3rd week in a row)
10
9

I felt especially strong on the squats and press. By the time I got to the pullups, I was exhausted. I feel like I'm getting into some decent weight on some of the workouts (well, for me), and it's very satisfying. I'm really excited to see how far I get with this.
 
Workout 19 - Tuesday, 3.22.11

Squat
45 2x5
100 1x5
150 1x3
200 1x2
250 3x5 (PR)

Bench
45 2x5
85 1x5
120 1x3
155 1x2
175 2x5 (PR)
175 1x4 (:()

Chins
16
8
8

Well F my A. I failed on the very last rep of bench press. I know it sounds lame, but I was writing an essay all day for school, and I didn't get to work out til 11:30 tonight. I really wasn't motivated or in the right frame of mind. I kinda felt a little sick too. Since I wanted to get finished, I didn't rest long enough before the last set. But that whole stream of excuses aside, I didn't get it... But it was sooooo close! Well, looks like I'll be benching 175 again next time.
 
Workout 20 - Thursday, 3.24.11

Squat
45 2x5
100 1x5
150 1x3
200 1x2
255 3x5 (PR)

Press
45 2x5
60 1x5
75 1x3
90 1x2
110 3x5 (PR)

Deadlift
100 2x5
155 1x3
220 1x2
260 1x5 (PR)

A success. But, aches in my mid-forearm/wrist area on both arms are pissing me off. So are the aches in my calves. I'm hoping they go away over the weekend rest period. Other than that, I'm quite happy with the PRs. Today's squats actually felt easier than the last workout.
 
Workout 21 - Sunday, 3.27.11

Weight: 180.6 (+ .6 from last week. Probably not worth mentioning)

Squat
45 2x5
100 1x5
155 1x3
205 1x2
260 3x5 (PR)

Bench
45 2x5
85 1x5
120 1x3
155 1x2
175 2x5 (tied PR)
175 1x4

Chins
19 (PR)
9
10

It's the beginning of the end. I failed yet again on the last bench rep. If it happens again, I reset. Also, my form on the squats is suffering. It takes all I've got not to good morning the weight up on the last reps. I'm not sure if I should keep adding weight or not. I know resetting is part of the process, but it sucks! I am/was having fun adding weight, haha.
 
U don't want to keep adding weight to squats if the form isn't rite. When I was having some back pain with squat I got someone to video me so I could see where I was goin wrong. Then lowered the weight corrected the form,took a few weeks,now I'm well past my previous best. Keep up the good work
 
firetruck said:
U don't want to keep adding weight to squats if the form isn't rite. When I was having some back pain with squat I got someone to video me so I could see where I was goin wrong. Then lowered the weight corrected the form,took a few weeks,now I'm well past my previous best. Keep up the good work
Click to expand...

Alright thanks. I'll probably knock off 30 pounds from my squat and work on my form.
 
Workout 22 - Tuesday, 3.30.11

Squat
45 2x5
190 1x5
135 1x3
180 1x2
230 3x5

Press
45 2x5
60 1x5
80 1x3
95 1x2
115 3x5 (PR)

Deadlift
110 2x5
165 1x3
230 1x2
275 1x5 (PR)

So I reset my squat because of diminishing form with 260. I'm posting a video of my squats I did today, and if anyone has any sort of criticism, please go ahead. While I had the camera out, I also recorded one of my warmup sets on deadlifts. I'd also appreciate criticism on that. As for my workout, it went great. Press at 115 is really hard toward the end. Is that really weak relative to my other lifts/bodyweight (180)? I think so.



 
Workout 22 - Thursday, 3.31.11

Squat
45 2x5
190 1x5
140 1x3
185 1x2
235 3x5

Bench
45 2x5
95 1x5
115 1x3
155 1x2
175 1x5

I had to cut the last two sets of bench as well as my pullups because my left tricep hurt from unloading a 45. I'm pretty pissed about that. I tried to work through on bench because I felt like today was the day I'd be able to get all 3 sets of 175, but I figured I'd be smart and not make it any worse. Oh well. These things happen.
 
When u get an injury u need to lay off it,give it time to repair. Sometimes u can work round it with different exercises. Do u have a training partner?
 
firetruck said:
When u get an injury u need to lay off it,give it time to repair. Sometimes u can work round it with different exercises. Do u have a training partner?
Click to expand...

Yeah I learned that the hard way last year. I kept trying to work through an arm injury that probably would have healed in under a week, but ended up lasting about 2 weeks, haha. No more of that. Oh, and I did have a training partner for about a month, but he got lazy and ditched me.
 
Workout 23 - Sunday, 4.3.11

Weight: 182 (+1.5 from last week)

Squat
45 2x5
95 1x5
145 1x3
190 1x2
240 3x5

Press
45 2x5
65 1x5
85 1x3
100 1x2
120 3x5 (PR)

Chins
19
10
10

It was probably all in my head, but narrowing my grip and bringing my hands closer to my shoulders on the squats made me feel a lot stronger for some reason. Press was really hard on the last reps. I'll most likely miss a rep or two when I go up to 125. I keep forgetting to add weight to the chins. I'll start doing that next time. I'll probably add 10 lbs. Best workout I've had in a while. Oh, and for the first time in my life I have stretch marks. They're on the upper-inside of my thighs. This could be good or bad. Who knows.
 
coreygb said:
lol? Not sure what's funny. But, If I were to take the time to cut down, I'd end up really skinny. It seems kind of pointless to me to cut if I don't have anything to show for it after losing the fat. I can handle being chubby for a while.
Click to expand...

You're doing a great job! Don't take it personal - anybody that chimes in has a sincere interest in what you're doing, whether it comes across that way or not? Remember, he read through posts and posts before commenting. That being said - you haven't posted a specific diet or detail on any cardio work you've done. Diet is half the battle and cardio is a nice kicker. Keep up the great work and remember that we really all mean well around here even if it comes across a little harsh at first! Keep up the good work.
 
Rachel...lol said:
You're doing a great job! Don't take it personal - anybody that chimes in has a sincere interest in what you're doing, whether it comes across that way or not? Remember, he read through posts and posts before commenting. That being said - you haven't posted a specific diet or detail on any cardio work you've done. Diet is half the battle and cardio is a nice kicker. Keep up the great work and remember that we really all mean well around here even if it comes across a little harsh at first! Keep up the good work.
Click to expand...

Thanks a alot. I didn't mean to seem like I didn't appreciate people commenting in here. I just thought the "lol" was a little unnecessary, but I wasn't mad. There's literally nothing anyone could say in here that would make me mad, haha.

And yeah, I'm not really detailed on my diet because I don't have a schedule for it. This probably makes it seem like I eat a lot of garbage, but I really don't. Just the typical weight lifting meat, veggies, and milk thing. I just eat every 3 hours, and each meal has a lot of carbs, protein, and fats.
 
Hey bud
Keep doing what you are doing it's all depends on your goals.
Don't take my lol too personal I wasn't laughing at you it's is just name of the post its not you/
 
Ahh ok cool, thanks for clearing that up. Yeah, my goal right now is to just get big and strong, even if it means getting kinda fat. There will definitely be a time in the fairly near future for cutting, though.
 
Workout 24 - Tuesday, 4.5.11

Squat
45 2x5
95 1x5
145 1x3
195 1x2
245 3x5

Bench
45 2x5
85 1x5
120 1x3
155 1x2
175 3x5 (PR)

Deadlift
115 2x5
170 1x3
245 1x2
290 1x5 (PR)

Other than the fact that my arm started hurting, this workout was awesome. The arm pain only came when I WASNT lifting, which was weird. It doesn't hurt at all now though. I'm thrilled that I finally got the 175 for all 3 sets. It wasn't nearly as hard as my last attempts. The deadlifting kicked ass too. I felt like I could do some more. Oddly, I feel like my form gets better with heavier weights. That's most likely not the case, but it sure feels like it.
 
yea, near impossible to both at the same time. one at a time. i say bulk for a year at this point. But, dont let it get too far out of control. Thats what i did. :(
 
ramnares - That's the finest compliment/motivation I've received so far! Thanks a lot bud.

Peterlumberjack - Yeah, I think I really tried to start gaining weight back around August, so it'll be about that time this year when I quit. Maybe a little earlier, like July. By then I'll be 200, which is obviously quite a bit when you're 5'5". By the way, I was looking at your log and you're looking fantastic. +1 for the beard, haha.
 
Workout 25 - Thursday, 4.7.11


Squat
45 2x5
100 1x5
150 1x3
200 1x2
250 3x5

Press
45 2x5
65 1x5
85 1x3
105 1x2
125 1x2
125 2x3

Pullups
15 (PR)
11
5

Time to reset the press! I knew it was coming. I feel like I suck so bad at it. Also, my left arm was acting up again on the last set of pullups, so I felt pretty weak by then. Not a bad workout.
 
Workout 24 - Sunday, 4.10.11

Forgot to weigh this morning. I'll edit tomorrow.

Squat
45 2x5
100 1x5
150 1x3
200 1x2
255 3x5

Bench
45 2x5
90 1x5
125 1x3
160 1x2
180 3x5 (PR)

Chins (+10lbs)
12
8
6

Creeping up on the current squat PR of 260. I don't think I'll have a problem breaking it. I worked on my bench form, and got the 180 without too much trouble. And finally, I remembered to add weight to the chins. Very happy with this workout, especially since my arm didn't hurt.
 
Workout 27 - Tuesday, 4.12.11

Weight: 183.4 (+ 1.4 from 10 days ago)

Squat
45 2x5
100 1x5
155 1x3
205 1x2
260 3x5 (tied PR)

Press
45 2x5
55 1x5
70 1x3
85 1x2
105 3x5

Deadlift
120 2x5
180 1x3
255 1x2
300 1x5 (PR)

I achieved my first weight lifting goal! Finally worked up to deadlifting 300 x 5. I know it wasn't too ambitious of a goal, but I'm still thrilled about it. It would have been 305, but I only have 300lbs of weight. Time to upgrade. Now I just gotta get my squat 300+...
 
Workout 28 - Thursday, 4.14.11

Squat
45 2x5
105 1x5
155 1x3
210 1x2
265 3x5 (PR)

Bench
45 2x5
90 1x5
125 1x3
165 1x2
185 3x5 (PR)

Pullups (+10 lbs)
7
5
4

Finally back to squat PRs. I think I've been going down too slow on squats and wasting energy. I sped up my descent, and it seems to make them a little easier coming back up. As for bench, I'm quite happy I got 185. The last rep of the last set was really slow though. Fantastic workout. Oh, and my camera isn't working, so I can't post pics. I'll get a hold of one soon because I think I've made some visible progress since my last photo update.
 
Last edited:
Be careful going down quickly on squats, you don't want to 'bounce' at the bottom of your squat motion. Other than that, great job on the PRs.
 
ramnares said:
Be careful going down quickly on squats, you don't want to 'bounce' at the bottom of your squat motion. Other than that, great job on the PRs.
Click to expand...

Oh yeah I'm definitely making sure there's no "bounce". I think by speeding up my descent, I'm now going down at an average speed. I was just going too slow I think. But, thanks for the advice and kind words.
 
Sunday, 4.17.11

Squat
45 2x5
105 1x5
160 1x3
215 1x2
270 3x5 (PR)

Press
45 2x5
60 1x5
75 1x3
90 1x2
110 3x5

Chins
11
4
4

Everything felt great except for the fact that I was being rushed for the second half of my workout. So because of that, my chins suffered from not being able to rest between sets.
 
Tuesday, 4.19.11

Squat
45 2x5
110 1x5
160 1x3
220 1x2
275 3x5 (PR)

Bench
45 2x5
90 1x5
130 1x3
170 1x2
190 1x4 (Never benched this much, but only got 4 reps. PR I guess)
190 Failed

Deadlift
125 2x5
190 1x3
265 1x2
310 1x3 (PR?)

Most tiring workout I've ever had. Squats went pretty well. Sucked at bench, but that was mostly the ole arm issue. I think next time I'll get all reps/sets, so I'm not going to reset just yet. I had neither chalk nor energy on that final set of deads, so I only got 3. I'm still happy about it though. Squats/Bench/Deads all in one day is so hard for me. Thank God it's only once every two weeks.
 
Hey guys, I need some advice. I'm feeling pretty banged up lately, especially today after yesterday's workout. My calves ache if I walk too much or jog/run. I'm not sure how often you guys take a week off, but I'm considering doing it. Is it too soon? I've been doing this for 2.5 months. I really hate to since I'm still getting stronger, gaining size/weight, etc. On top of that, I've recently achieved my DL goal, I'm approaching a 300 x 5 squat goal, and I'm about to break 200 x 5 in bench. So, this is a very exciting time for me and I really don't want to take a week off. What do you think? If I decide to, I will probably still work out tomorrow to finish out the week. Any input is appreciated.

Edit: to be clear, by banged up I don't mean regular muscle soreness. I don't get sore from my workouts. I just feel slow and achey. Like an old man I guess, haha.
 
Last edited:
You could "deload" for one week. Workout twice during the week and do like 80-90% of normal. See how you feel after that.
 
_cato_ said:
You could "deload" for one week. Workout twice during the week and do like 80-90% of normal. See how you feel after that.
Click to expand...

I'm definitely considering that. Except, maybe I'll take off a little more weight than that and use something like 70% of normal and bump up the reps from 5 to 8-10. In my head, that seems like a good way to still get a workout without killing my weakened spots. Do you think this is a bad idea for the next workouts?

Essentially this is what I'm saying:

Today - Rest/Skipped workout
Fri - Rest
Sat - Rest
Sun - 70% 8-10 reps
Mon - Rest
Tues - Rest/Skipped Workout
Wed - Rest
Thurs - 70% 8-10 reps

Then start again normal the next Sunday.
 
Sunday, 4.24.11

As I mentioned before, I'm taking off some weight to let my body recover.

Squat
2x5 45
1x5 55
1x5 105
3x8 195

Press
2x5 45
1x5 55
1x5 65
3x8 85

Chins
17
13
9

Still felt like a good workout since I upped the reps to 8. None of my aches or pains flared up. Awesome. I'm already looking forward to getting back into heavy weights.
 
Thursday, 4.28.11

Squat
2x5 45
1x5 65
1x5 115
3x8 205

Bench
2x5 45
1x5 95
1x5 115
2x8 135
1x12 135

Pullups
15
10
7

So this Sunday its back to the heavy weights. I'm unsure if I should just jump back in and pick up right where I left off, or if I should back off the weights a little bit and spend about a week working back up to my current maxes. It was high intensity when I stopped. Unless someone voices an opinion stating otherwise, I'm just gonna jump back in where I left off.
 
Monday, 5.2.11

Squat
45 2x5
105 1x5
155 1x3
210 1x2
265 3x5

Bench
45 2x5
90 1x5
125 1x3
165 1x2
185 3x5

Chins (+10 lbs)
11
7
5

Finally back to the normal routine. The deload/break was exactly what I needed. I felt fantastic today. Although I did end up taking 10 lbs from my squat working sets, and 5 from my bench working sets, I could tell I hadn't lost any strength. I got everything up without any real problems. So, by the end of this week I'll be back to setting PRs. Thanks to _cato_ for suggesting the deload.
 
Thursday, 5.5.11

Weight: 186.6 (about 1lb per week for past 3 weeks)

Squat
2x5 45
1x5 105
1x3 160
1x2 215
3x5 270

Press
2x5 45
1x5 60
1x3 75
1x2 90
3x5 110

Pullups
0 :(

I am pissed. My left tricep will not quit with this nagging pain. It only bothers me during benching and pullups. I rested for over ten days and it felt healed. Before the 10 day break, when I flexed pretty hard, I could feel the pain a little bit, and after the break I felt nothing when flexing until I went back to benching...And even then it didn't start to ache until after all my sets. It isn't sore during the day,but it hurts when I apply pressure to it with my fingers. Should I be icing this or what? I'm not taking another break already.
 
Last edited:
Sunday, 5.8.11

Squat
2x5 45
1x5 105
1x3 160
1x2 215
2x5 275
1x3 275

Press
2x5 45
1x5 60
1x3 75
1x2 90
3x5 115

Just when I was getting even more annoyed with my left tricep, I get this cramp like pain in my left ribs after the 2nd set of squats. It felt like I just finish a long sprint. Thought it would go away. Tried 3rd set, pain got worse, so I didn't do all 5 reps. Luckily, the pain is nearly all the way gone now (2 days later), so I don't think it's serious. I'm going to start warming up with a few minutes of light cardio before lifting because these little injuries suck.
 
Take ibeprohen everyday, for no longer than ten days and dont use the tricep at all. I had that problem but with my shoulder. Completely fine after.
 
Tuesday, 5.10.11

Squat
2x5 45
1x5 115
1x3 165
1x2 225
3x5 280 (PR)

Press
2x5 45
1x5 60
1x3 75
1x2 90
3x5 120


The pain in my side wasn't a problem on squats today, but I was unsure about deadlifting, so I skipped it. I was supposed to bench, but I still can't do that. So, I just did overhead press again. I started this workout with some light treadmill cardio. I think it helped me a lot.

Foxxxy, thanks. I'll try that out and see what happens.
 
Sunday, 5.15.11

Weight - 188 (+1 lb from last week)

Squat
45 2x5
115 1x5
170 1x3
225 1x2
285 3x5 (PR)

Bench
45 2x5
90 1x5
135 1x3
170 1x2
190 3x5 (PR)

Chins
16
12
9

FINALLY. After a month of interruptions with my tricep and such, its finally healed and I'm back on track with PRs. I'm really pumped about breaking 300 in squats and 200 in bench. I shouldn't have a problem doing that in the upcoming week or so. Best workout I've had in a long time.
 
Hey great job on the squats and bench PRs. You're making steady and solid progress, don't let the injuries get you down.
 
Tuesday, 5.17.11

Squat
45 2x5
115 1x5
170 1x3
225 1x2
290 3x5 (PR)

Deadlift
135 2x5
190 1x3
265 1x2
305 1x5 (PR)

The tricep that I thought was completely healed was a little tender, so I skipped overhead press. I just don't know what to do about that thing. Other than that, great workout. Felt really strong on everything. This was my first time deadlifting in a month, and I felt stronger than ever. My next deadlift goal is a double bodyweight pull for a set of 5.
 
Squat
2x5 45
1x5 115
1x3 165
1x2 225
3x5 295 (PR)

Press
2x5 45
1x5 60
1x3 75
1x2 90
3x5 125 (PR)

Chins*
12
5
5

*I was being rushed, so I had very little rest between sets.

It's been a while. I ended up going on vacation for the weekend, and I missed two workouts. I took my own food, so my diet was actually really good on the trip with the exception of drinking 2 of the 4 days. I got back to the weights last night and felt just as strong if not stronger than before. Sunday is the day - 300 squat x 5. I'll post pics on Sunday too - I haven't done that in a long time.
 
Sunday, 5.29.11

Squat
2x5 45
1x5 115
1x3 165
1x2 225
3x5 300 (PR)

Bench
2x5 45
1x5 90
1x3 135
1x2 170
3x10 135

Chins
12


Good things and bad things happened. The good - I reached a second lifting goal of squatting 300 for 5. The bad - my tricep was killing me again, so I couldn't bench heavy or do chins. I want to go to the doctor, but I'm pretty sure they can't do anything but tell me not to lift with it. So, I'm going to temporarily abandon all lifts that use triceps. That eliminates a lot unfortunately. I'm going to try deadlifts today and see how it does. I hope I can continue those.
 
Thanks a lot JDid. I really appreciate it.

Tuesday, 5.31.11

Squat
2x5 45
1x5 115
1x3 165
1x2 225
1x5 305 (PR)
1x4 305

Deadlift
135 2x5
190 1x3
265 1x2
305 1x5

Finally failed during a set if squats. I'm just glad I broke 300. Also, I'm an idiot and accidentally did 305 on deads instead of 315. Since I cut out overhead press along with the other arm exercises, my tricep is feeling much much better. I'm not sure when I'll get back into upper body workouts, but it will be pretty soon.
 
Wednesday, 6.8.11

Squat
2x5 45
1x5 115
1x3 145
1x2 215
3x5 280

Deadlift
135 2x5
190 1x3
265 1x2
315 1x5 (PR)

I pretty much destroyed the deadlifts. There was definitely some more in the tank. I'll be shooting for 330 x 5 next week.
 
Friday, 6.10.11

Squat
2x5 45
1x5 115
1x3 145
1x2 215
1x5 285
1x1 285

Press
2x5 45
1x5 50
1x3 65
3x5 80

Squats - I did a lot of moving today for my girlfriend's new house, and my legs and back were pretty fatigued from that, so I couldn't get a lot done with squats. No big deal; this stuff happens

Press - Since I've been resting my arm, I thought I'd start some active recovery with lighter weights. My friend is doing this same program with me. He is just beginning, so he is lifting light. I'm going to ease back into upper body workouts by just doing what he does. It felt good today.
 
Monday, 6.13.11

Squat
2x5 45
1x5 115
1x3 145
1x2 215
1x2 285

Bench
*Warmup sets*
3x5 115

Today I learned that my legs are being overtrained. I think once a beginner gets around 300, it's time to switch to a program with less frequent squats, or at least not heavy 3x's a week. My arm felt great on the light benching.

I think I'm going to switch to the Madcow Intermediate program next week.
 
Wednesday, 6.15.11

Press
2x5 45
1x5 50
1x3 65
1x2 70
3x5 85

Deadlift
2x5 135
1x3 195
1x2 280 (used double overhand. It was tough to hold)
1x5 330 (PR)

I'm not squatting this week. Big PR for me on the deadlifts. I'm really excited to see how far I get with them, because I think I had some more in me after 330.
 
Monday, 6.20.11

Weight: 192.5

Press
2x5 45
1x5 55
1x3 70
1x2 85
3x5 100

Chins
12
10
9

So I'm finally doing pullups and chinups again, and my numbers have gone down a bit. But, I've also gained some weight, so I don't think I've lost too much strength.

The plan: I'm going to use the rest of this week to get back into heavy upper body lifts. Next week I'm going to officially start the Madcow Intermediate program. I will continue to bulk with a focus on my upper body to make up for the past couple of months inactivity. Once I feel my upper body/arms have caught up a bit with my legs, I will begin cutting.
 
Ok, so I have been working out fairly light the past week (just haven't logged it) to be rested up for the Madcow Intermediate routine, and to continue my quest of becoming a large (and strong) man. Apparently its ok to slightly modify the assistance work in the routine, so I did. Here's what I'll be doing:

Mon
Squat 5x5 (Heavy)
Bench 5x5
Row 5x5
Assistance:
Pullups 3 sets

Wed
Squat 5x5 (Light)
Press 5x5
Deadlift 5x5
No assistance

Fri
Squat 4x5 (Moderate) 1x3 (Heavy) 1x8 (Light)
Bench 4x5 (Moderate) 1x3 (Heavy) 1x8 (Light)
Row 4x5 (Moderate) 1x3 (Heavy) 1x8 (Light)
Assistance:
Weighted dips - 3x8
Curls - 3x8

Current Maxes:
Squat - 305x5
Deadlift - 330x5
Bench - 190x5

As I have said many times, my upper body strength is lagging because of my previous arm injury. Anyway, I'm excited about the new routine. I'm open to any suggestions - especially about the assistance work.
 
Workout 1 - Mon, 6.27.11

Squat
135x5
165x5
205x5
230x5
265x5

Bench
85x5
105x5
125x5
145x5
165x5

Row
115x5
135x5
145x5
150x5
150x5

This was my first time doing rows, so I just progressed until I found a good starting point at 150. Also, I didn't do pullups because I didn't decide to add them until today. Rows are fun, and everything felt great.
 
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