Sculelos Weight Training Log 09. Updates Once Per Week.

[Sculelos]

Well. I'm starting to get serious about the gym again so I thought I'd post another log.

A little about how I started: About 1 and a half years ago I started to realise that I was weak and needed to get my strength up, I turned to the net and found this place. With a little more research I found the Rippetoe 3x5 program and went with it. Now a year and a half later I'm starting the same program again.

About this Log: I will write it in my prior formats however I'm only going to update once per week due to time constrains and I tend to advance in strength only once per week at max anyways, so this way people can still stay updated without reading too much.

A few Pictures: I know, I'm still somewhat weak but here are a pictures for those who care. For older pictures you can check out my old logs, linked at the bottom of this post.

In these pictures I am 6'5 and Weigh 237.6lbs at 22.5% bodyfat according to my scale.

http://i71.photobucket.com/albums/i149/Samuel101/Bodybuilding pics/100_0029.jpg
http://i71.photobucket.com/albums/i149/Samuel101/Bodybuilding pics/100_0031.jpg
http://i71.photobucket.com/albums/i149/Samuel101/Bodybuilding pics/100_0032.jpg
http://i71.photobucket.com/albums/i149/Samuel101/Bodybuilding pics/100_0037.jpg
http://i71.photobucket.com/albums/i149/Samuel101/Bodybuilding pics/100_0039.jpg
http://i71.photobucket.com/albums/i149/Samuel101/Bodybuilding pics/100_0040.jpg
http://i71.photobucket.com/albums/i149/Samuel101/Bodybuilding pics/100_0042.jpg

Here are the links to my first two logs.

http://www.elitefitness.com/forum/w.../sculelos-weight-log-profile-pics-550581.html

http://www.elitefitness.com/forum/w...fting/sculelos-madcow-5x5-journal-589568.html

 

[Sculelos]

Update 1: Started 1-14-09, Ended 1-23-09

Just used lightweight to get my body used to doing the motions, 45Lbs for Bench, Squat and Military Press, 135lbs for Deadlift and Pendley Rows.

Also I'm incorperating Pushups, Dips, Pullups and Situps into my routine simply due to thier strength building attributes.

I got a bit sore from the initial added workload but I've had 5 workouts so far and I'm not getting very sore anymore. It's time I up the weight and I will do that.

My current highs this year.

Bench: 55x5,
Military Press: 45x5,
Squat: 55x5,
Pendley Row: 135x5,
Deadlift: 135x5
Pullups: 1
Dips: 0, 5 with 60lbs of assist
Situps: 10
Pushups: 7

 

[keasbey]

woot i wondered where you ran off to. glad to see a new log for the new year. gl and stick with it. whats the weight goal this time?

 

[Sculelos]

woot i wondered where you ran off to. glad to see a new log for the new year. gl and stick with it. whats the weight goal this time?

For this year, 260Lbs, by the end of 2011: 300Lbs. As for all my lifts I'm just going to try to increase them every week and see how far that gets me.

 

[ceo]

For this year, 260Lbs, by the end of 2011: 300Lbs. As for all my lifts I'm just going to try to increase them every week and see how far that gets me.

Just keep getting progressively stronger on the big lifts bro. You'll get there. It takes time, but you already know that.

How come you went with the 3x5 instead of the 5x5?

 

[skullcrushin22]

Glad to see your back. I think you focus this time around should be on diet also.

 

[Elementality]

wow, didnt you use to be like reallly skinny man? nice work

 

[C Manson]

no offence man but i think u really have to focus on your diet alot more...sure you can tell u have added weight but not alot of muscle mass.

 

[Sculelos]

Well, I kinda fell off the train when it came to gaining muscle for awhile. I just went with the 3x5 so I can build back up to the 5x5 again. I really don't want to cut right now so I'm still bulking however I am gaining everything back pretty fast and my endurance is good, which was the focal point when I decided to break from lifting. My diet should be a heavy focus but it's just hard for me to even get the calories I need neverless be ultra picky about them. I'm sure I'll make much progress in the next for days, months and maby even years.

Either way time for update #2

 

[Sculelos]

Update #2 Started 1-24-2009 Ended 2-3 2009

Well my strength is definitely increasing , as my numbers attest. I'm 239.2 lbs right now, my numbers have gone as so this week.

Pushups - Up to 8 now
Pullups - 5 with 30lbs of assist
Dips - 8 with 60lbs of assist
Squat - 5x75
Bench - 5x65
P.Row - 5x135
Deadlift - 5x155
Military Press - 5x55
Incline Situps - 8

Not great but for a week I'll take it, I'll likely see improvement every week for at least a few months.

 

[Sculelos]

Update 3 Started 2-4 Ended 2-9

Much improvement in this week, I feel like I'm really getting into the grove now, a few people have said they think my arms are starting to look a bit bigger so I think the bodyweight excercises are really helping.

Weight: 244.2 Lbs

Squat: 160x5
Bench: 145x5
Military Press: 75x5
Deadlift: 205x5
Pendley Row: 135x5
Pullups: 5 with 45Lbs of assist.
Dips: 8 with 30Lbs of assist
Pushups: 8
Incline Situps: 9

 

[Sculelos]

Update 4 Started Feb 10th, ended 18th

My strength is going up fast, much improved over last week. I'm now focusing more on faster movements, if I cannot move the weight at a decent speed I lower it, so all my weight movements are fast and heavy, probably the best way to train for power movements.

High numbers for this week.

Bench: 160x5
Military: 95x5* (Highest I've done with strict Military form)
Squat: 190x5
Deadlift: 225x5
Pendly Row: 160x5
Pushups: 5 (I do these after Bench and Military)
Dips: 10 at 30lbs of assist
Pullups: 5 at 45lbs of assist and 1 at 30lbs
Incline Situps: 10

 

[Sculelos]

Update 5 From Feb 19th to 24th.

No strength gain reported, however it seems like I've leaned out some and strength is about the same.

 

[Sculelos]

Update 6, From Feburary 25th to March 2nd.

Some gains in this week, definitely getting stronger. Just finsihed 6th week of training and now am in the 7th week.

Numbers for the week.

Weight: 244Lbs

Squats: 205x5 speed was slow but stable on these.
Bench: 155x5
Military Press: 100x3, 95x5
Barbell Row: 155x5x3
Deadlift: 225x5x2
Pullups: 3 at 30Lbs of assist, 5 at 45Lbs
Dips: 9 at 15Lbs of assist
Pushups: 6

 

[Elementality]

Hmmm? Just seeing that you weigh 244 lbs now and looking at your lift numbers. Yo used to weigh like 185 ? .. i could be wrong

Have you gotten your body fat measured lately?

 

[Sculelos]

Hmmm? Just seeing that you weigh 244 lbs now and looking at your lift numbers. Yo used to weigh like 185 ? .. i could be wrong

Have you gotten your body fat measured lately?

No your right. I was about 180 and now Im about 245-250Lbs. My bodyfat level is probably somewhere between 19-23% based on my estimates. I just need to keep working hard in the gym to make sure I get good gains.

 

[Elementality]

Nice man thats some significant gain in weight. Bullllkkkkkkkkedddd up ;D

I plan to go to Marine Officer School in October so i need to start leaning up. I bulked for a while, currently 204 lbs. 5'10.5, 16% Body fat..

Did someone just say cross fit? = (

 

[Sculelos]

Nice man thats some significant gain in weight. Bullllkkkkkkkkedddd up ;D

I plan to go to Marine Officer School in October so i need to start leaning up. I bulked for a while, currently 204 lbs. 5'10.5, 16% Body fat..

Did someone just say cross fit? = (

Definitely a time to bulk up and a time to lean out. I notice that the fatter I am the faster I build muscle but everyone has thier own ideas of what works. Remember that I'm trying to be a powerlifter and not a bodybuilder. I also do too much cardio for muscle building purposes but it makes sure my heart and lungs are in excelent shape.

At 204Lbs 16% bodyfat you would only lose about 12Lbs even with a 6% bodyfat reduction. Hardly worth it unless your trying to get really cut for some reason.

 

[C Manson]

at 245lbs you should be able to pull more weight than you do bro...ur training stats are similar to mine wen u was under 200lbs.

your about 10lbs heavier than me at about the same height and i can outlift u by 2x on most exercises.

 

[Sculelos]

at 245lbs you should be able to pull more weight than you do bro...ur training stats are similar to mine wen u was under 200lbs.

your about 10lbs heavier than me at about the same height and i can outlift u by 2x on most exercises.

Yeah, my Strength is definitely on the lowside for my weight. I need to stay consistant. I'm just starting my 7th week of training before I hadn't trained for over 5 months! I've basically worked my way up to where I was before... now I got to find the strength to push harder and further then ever before and get stronger. I have a lot of untapped potential but I need to stay consistant to ever reach it.

 

[Elementality]

Definitely a time to bulk up and a time to lean out. I notice that the fatter I am the faster I build muscle but everyone has thier own ideas of what works. Remember that I'm trying to be a powerlifter and not a bodybuilder. I also do too much cardio for muscle building purposes but it makes sure my heart and lungs are in excelent shape.

At 204Lbs 16% bodyfat you would only lose about 12Lbs even with a 6% bodyfat reduction. Hardly worth it unless your trying to get really cut for some reason.

Well actually at 204 lbs 16% fat i have 32.72 lbs of fat. If i do 204 - 32.72 that equals 171.28. My lean body mass is 171.28.

To calculate what my weight should be at any given % you caclulate it like this:

Lean Body Mass / 1 - Desired BF %.

So using 6%, it would be 171.28/.94 = 182. So...I could lose 22 lbs.

Realistically I'm looking at around 8% BF. so my goal is to hit 186 lbs. I got 8 months to get there, and I'm gonna start up a cross-fit type routine soon so I should be good to go.

 

[Sculelos]

Well actually at 204 lbs 16% fat i have 32.72 lbs of fat. If i do 204 - 32.72 that equals 171.28. My lean body mass is 171.28.

To calculate what my weight should be at any given % you caclulate it like this:

Lean Body Mass / 1 - Desired BF %.

So using 6%, it would be 171.28/.94 = 182. So...I could lose 22 lbs.

Realistically I'm looking at around 8% BF. so my goal is to hit 186 lbs. I got 8 months to get there, and I'm gonna start up a cross-fit type routine soon so I should be good to go.

Well good luck with those goals, only you know exactly the reasons why you want to hit them. My advice is just go for what YOU WANT and don't let anyone persuade you otherwise. Otherwise it's just a long and difficult correction course before your back in the right place.

I myself am going to go up to 300lbs no matter what the cost. I must get stronger and for that to be effective I need a massive addition of weight, after the bulk I'll probably cut 20lbs or more fat but until then I won't cut.

 

[iggy]

in. hope your doing good bro.

 

[Elementality]

Cool man, I hope yah it 300. Eat tons and lift your brains out ;p

 

[ceo]

I myself am going to go up to 300lbs no matter what the cost.

You're well on your way buddy! Keep it up!

 

[C Manson]

Yeah, my Strength is definitely on the lowside for my weight. I need to stay consistant. I'm just starting my 7th week of training before I hadn't trained for over 5 months! I've basically worked my way up to where I was before... now I got to find the strength to push harder and further then ever before and get stronger. I have a lot of untapped potential but I need to stay consistant to ever reach it.

just learn to enjoy your lifts mate....i used to hate deadlifting and my numbers were bad compared to my other lifts..when i started to enjoy deadlifting i saw my numbers shoot straight up now its my best lift.

 

[Sculelos]

Update 7 From March 4th - 25th.

Well I've still been working out and my progress is moving along smoothly, I'm moving more towards volume in my lifts while still maintaining fairly strong weight and it's starting to show, My arms are definitely 18 inches flexed now, my Chest is 51 inches normally and my thieghs are 25.5 inches and my stomach has strunk a bit to only 36 inches around the bellybutton. As for weight and numbers:

Weight: 249.6 lbs

Military Press: 100 x 5
Push Press: 120 x 5
Bench: 160 x 5
Squat: 205 x 5
Deadlift: 245 x 5
Pendley Row: 165 x 5
Pullups: 4 at 30lbs of assist
Dips: 9 with 15 lbs of assist
Pushups: 8 after all other arm excercise

All things considered I think I did quite well as I lowered my bodyfat by a decent amount and am gaining in the right places. I've never been a fast gainer but I'm still going up which is all that matters. 300+ lbs at less then 20% bodyfat is my ultimate goal which I'm fairly confident I'll be able to reach since my body structure is built much heavier then average.

 

[iggy]

bout time you updated man. lol