Hi everybody,
I will be keeping a journal over the next three months, doing a routine by Mark Rippletoe which was given to me by 9cyclops9. My main goals for this is strength and if lucky size. But also want to show beginners the right way to train and inspired people to keep working out.(This was originally going to be beginner 5x5 but after talking to 9cyclops9 he convinced me this would better suit me)
Short Bio:
I'm 16 years old living in Geelong, Australia. 6'3 204 pounds and 18% BF.
By no means am i a raw beginner i have been working out for 7 months (Training was sh** for the first 4 months). Once i start reading articles from bodybuilding.com and training right i gain 19 pounds.
Measurements:
Chest-106cms (42.5 Inches)
Shoulders-118cms (47.2 inches)
Waist-90cms (35.5 inches)
Bicep Ex-38cms(15.2 inches)
Quad-59cms (23.6 inches)
Calf-40cms (16 inches)
Thankyou
Y&S
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02-03-2006, 06:09 PM #1
- Join Date: Jan 2006
- Location: Geelong, Australia
- Age: 34
- Posts: 8,240
- Rep Power: 10061
Young and Strong's Starting Strength
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02-03-2006, 06:21 PM #2
- Join Date: Jan 2006
- Location: Geelong, Australia
- Age: 34
- Posts: 8,240
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Workout B 1/2/06
(Note:four warm up sets for each)
Weight in pounds
Squat-3x5x203.5 (92.5Kg) Felt alright
Standing Military Press-3x5x55 (25Kgs) Started Light
Barbell Rows-3x5x110 (50Kgs)
Assited Pullups-3x5x55 (25kgs)Felt heavy after BB rows
Good workout overall
never done standing military press before so decided to start light. Barbell rows and pullups aren't part of the original workout but decided to add them when advise by 9Cyclops9.
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02-03-2006, 06:41 PM #3
- Join Date: Jan 2006
- Location: Geelong, Australia
- Age: 34
- Posts: 8,240
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Workout A and Iso 3/1/06
(Four warm up sets for each)
Squat-3x5x209 (95Kgs)PR!!!!
Bench press-3x2x145 (65kgs)too heavy and too many reps on warm up set
3x5,4,4x133 (60Kgs) F**k
Deadlifts1x5x160 (72.5Kgs) Still getting used to these
Ass Dips 3x5x32 (15kgs) Alright
Preacher Curls 3x8x88 (40kgs)
Dicline Situps 2x9xBW
Slow Hyperextensions 2x10xBW
Started off great, getting a PR on the Squat going to parawell.
Bench was crap, the rest i breezed through and the workout took me a tad over one hour
Till next time,
Y&S
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02-04-2006, 03:31 AM #4
- Join Date: Jan 2006
- Location: Geelong, Australia
- Age: 34
- Posts: 8,240
- Rep Power: 10061
Strength goals
My strength goals are as followed:
Deadlift:220 pounds (100 kgs)
Squat: 260 pounds (120kgs)
Bench: 175 pounds (80kgs) Most Important. Not happy with my Bench considering how low it is. Must because of my long arms.
Military Press: 110 pounds (50kgs)
Everything other exercise is as high as i can get them. Goals are a bit high i know, but whether i hit them or not i'll be happy."i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
R.I.P Frvrmuscle
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02-04-2006, 03:34 AM #5
- Join Date: Jan 2006
- Location: Geelong, Australia
- Age: 34
- Posts: 8,240
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Diet
I'll be eating anything that is in my reach. While i'll try and keep a well balanced diet with plenty of protien it will not be strict or anything because i know i wouldn't be able to keep it up.
"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
R.I.P Frvrmuscle
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02-04-2006, 03:36 AM #6
- Join Date: Jan 2006
- Location: Geelong, Australia
- Age: 34
- Posts: 8,240
- Rep Power: 10061
Cardio
I will be playing a basketball game and bball training on Mon
Thanks for your time,
Y&S"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
R.I.P Frvrmuscle
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02-04-2006, 11:55 AM #7
I'm having my girlfriend try this exact routine too. It's pretty damn good overall and she's building up strength relatively quickly (for a girl).
Bench press-3x2x145 (65kgs)too heavy and too many reps on warm up set
3x5,4,4x133 (60Kgs) F**k
6 > 4 > 2:
Planned Work Sets - 4 sets of 6 reps @ 225lbs
Warm up set 1: 50% 6RM = 110lbs x 6 reps
Warm up set 2: 70% 6RM = 160lbs x 4 reps
Warm up set 3: 90% 6RM = 205lbs x 2 reps
This is taken from the following article:
http://www.bodybuilding.com/fun/berardi51.htm
I used to do
12@50%
10@50%
6@60%
3@75%
1@85%
This would actually leave me slightly drained before my work sets. The above method is just the right balance of being warmed up but not at all fatigued. I hit all of my 5RMs before starting the 5x5 this way.
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02-04-2006, 11:11 PM #8
- Join Date: Jan 2006
- Location: Geelong, Australia
- Age: 34
- Posts: 8,240
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Thanks for the reply liquidtension. I hope i can gain strength as good as your girl lol. So what your saying is to do three warm up sets instead of four. I think i give it a try next workout.
Last edited by young and strong; 02-04-2006 at 11:25 PM.
"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
R.I.P Frvrmuscle
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02-04-2006, 11:23 PM #9
- Join Date: Jan 2006
- Location: Geelong, Australia
- Age: 34
- Posts: 8,240
- Rep Power: 10061
Workout B 5/2/06
Four warm up sets on each
ATG Squats-3x5x110 (50kg) Light weight still a bit of a challenge
Miltary Press-3x5x61.5 (28kg)PR, nothing too exciting
Barbell Rows-3x5x115.5 (52.5kg)PR!! forgot warm up sets :/
Assisted Pullups-3x5x55(25kg) Felt really good
Quick workout today.
There's been much talk of ATG squats on the boards and i thought i give them a go. They felt great and i'll think i'll aim for five pounds each workout with good form from now on. Forgot warm up sets on barbell rows but still got a PR somehow.
Thanks for reading
Y&S"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
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02-05-2006, 11:43 AM #10
- Join Date: Dec 2005
- Location: Melbourne, Australia
- Age: 48
- Posts: 2,454
- Rep Power: 485
Hey there Y&S,
Congrats on starting your very own 5x5 (and journal).
Hope it all goes well for you. I'm into wk5 now so I'm looking forward to seeing your results when you're done too.
Keep it going and keep setting those PRs.Neglecting strength no more: http://forum.bodybuilding.com/showthread.php?t=1000362
youTube vids: http://youtube.com/profile?user=FitnessNut
my iPhone apps: http://www.yianni-software.com/
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02-05-2006, 10:44 PM #11
- Join Date: Jan 2006
- Location: Geelong, Australia
- Age: 34
- Posts: 8,240
- Rep Power: 10061
G'day Short One,
I've been hoping you'd stop by, thanks for the encouragement it is much appreciated . (As is any comments or replies on this journal)
I'm doing a different routine to you though it is called starting strength and was given to me by 9cyclops9 and probarly suits me more at this stage and i'll do 5x5 later.
Good luck in your program, i'll be stopping by your journal as well.
Later
Y&S"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
R.I.P Frvrmuscle
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02-06-2006, 01:56 AM #12
- Join Date: Jan 2006
- Location: Geelong, Australia
- Age: 34
- Posts: 8,240
- Rep Power: 10061
Cardio-Basketball Training
Duration-1 hour
Quite easy, was quite surprised because i was really tired from work and gym on the weekend. Few warmup jogs and sprints and a scrimage match"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
R.I.P Frvrmuscle
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02-06-2006, 11:57 PM #13
- Join Date: Jan 2006
- Location: Geelong, Australia
- Age: 34
- Posts: 8,240
- Rep Power: 10061
Workout A
Best Workout of my life,
i wish all workouts were like this
Duration-65mins
Three Warmup sets each
ATG Squats-3x5x115.5 (52.5kg) PR!!!! Felt Real Strong, could've gone more
Bench Press-3x5x133 (60kg)PR! at 3 sets, Comfortaly got there
Deadlifts-1x5x165 (75kg)PR!!!! Cramp in lower back afterwards
D Situps-2x10xBW
Hypers-2x8x10 (5kgs)
Sidebends 1x6x15.5 (7.5kg) While waiting for bench press
I don't know whether it was the 3 warm up sets or just the program in general, but i felt great today.
ATG Squats are officially my favorite exercise and my bench was strong.
The only negative i could think of, was waiting for the bench press while this guy did 12 sets. Still i can't complain.
Later,
Y&S"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
R.I.P Frvrmuscle
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02-09-2006, 01:21 AM #14
- Join Date: Jan 2006
- Location: Geelong, Australia
- Age: 34
- Posts: 8,240
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Workout B and Iso
Three Warmup Sets each
ATG Squats-3x5x121 (55kgs) PR!!!! Felt corfortable
Standing Military Press-3x5x68.2 (31kgs)PR!!!! Still light
Barbell Rows-3x5x105 (47.5kgs) Crack down on form
Assisted Pullups-3x5,3,4x44 (20kgs)PR!!!!
Assisted dips-1x8x15 1x4xBW PR!!! 1x5x30 (15kgs)
Preacher Curls 3x5,4,3x100 (45kgs) PR!!!!!
Had a look at the today and it says i've gain four pounds in the last week and a half . I was working out with a mate today and he was doing bodyweight dips so i thought what the hell and went and did 4 reps. The powerlifting coach will be ther next workout and will teach me powercleans.
I love starting strength.
regards,
Y&S
PS- i just ate KFC and feel sick"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
R.I.P Frvrmuscle
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02-09-2006, 11:11 PM #15
- Join Date: Jan 2006
- Location: Geelong, Australia
- Age: 34
- Posts: 8,240
- Rep Power: 10061
Old Routine
this is the routine i did when i first started and didn't know anything about bodybuilding
Chest Press-4sets of 10-12
Leg extentions-4sets of 10-12
latpulldown- " "
leg press-" "
Pec Deck-" "
Machine Shoulder Press-" "
Calf Raises-" "
Cable Pushdowns-" "
Cable Curls-" "
Dumbell Row-" "
Barbell Curl-" "
Kickbacks-" "
Duration-1hr 45mins
Weight Gained in four months-9 pounds
I did gain some strength from this routine probarly because i've got ok genetics. But i ended up overtraining and getting weaker. My biggest problem was i used to many machines.
Thanks for reading,
Y&S"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
R.I.P Frvrmuscle
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02-10-2006, 12:22 AM #16
- Join Date: Dec 2005
- Location: Melbourne, Australia
- Age: 48
- Posts: 2,454
- Rep Power: 485
Geez..
I thought I was bad.
Mine didn't take 1:45 though.. But I was doing way too much.
Looks like you're already making progress in the last week. Keep it going Y&SNeglecting strength no more: http://forum.bodybuilding.com/showthread.php?t=1000362
youTube vids: http://youtube.com/profile?user=FitnessNut
my iPhone apps: http://www.yianni-software.com/
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02-10-2006, 12:44 AM #17
- Join Date: Jan 2006
- Location: Geelong, Australia
- Age: 34
- Posts: 8,240
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Originally Posted by Short One
Thanks for the encouragement"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
R.I.P Frvrmuscle
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02-10-2006, 01:49 AM #18
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02-10-2006, 04:18 PM #19
- Join Date: Jan 2006
- Location: Geelong, Australia
- Age: 34
- Posts: 8,240
- Rep Power: 10061
Originally Posted by Short One
Most journals have pics.I guess i will have to have some as well"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
R.I.P Frvrmuscle
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02-10-2006, 04:41 PM #20
- Join Date: Jan 2006
- Location: Geelong, Australia
- Age: 34
- Posts: 8,240
- Rep Power: 10061
Picture
This was taken on new years day when i was 198 pounds (don't look it because i'm tall and thick.) I started Rippletoes program on the 2nd of Febuary when i was 201 pounds. I currently weigh 205 after a week and a half.
Till next time,
Y&S"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
R.I.P Frvrmuscle
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02-11-2006, 09:50 PM #21
- Join Date: Jan 2006
- Location: Geelong, Australia
- Age: 34
- Posts: 8,240
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Workout A
Another great workout
ATG Squats-3x5x126.5 (57.5kgs)PR!!! Still fairly light
Bench Press-3x5x138 1 rep assisted by spotter each set (62.5kgs)PR!!!!
Deadlifts-1x5x165 (75kgs) Felt like 15kgs
1x5x176 (80kgs) PR!!!!! Still waaaay to easy
Decline Situps-2x8x5 (2.5kgs) PR!!!!!
Hypers-2x9x10 (5kgs)
Really enjoying ATG squats and feel i have real good form. Surprised myself on the bench by getting 4.5 reps before being helped by a spotter.
But the biggest surprise for the day was the deadlifts because my form had falted in the last workout with 165 pounds. Moved it up 10 pounds but still felt like i could do at least 10 pounds more. Decided not to though for fear of overtraining my back."i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
R.I.P Frvrmuscle
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02-12-2006, 11:49 AM #22
- Join Date: Dec 2005
- Location: Melbourne, Australia
- Age: 48
- Posts: 2,454
- Rep Power: 485
Originally Posted by young and strong
I noticed we've got the same bloody door knobs (and doors) as you here *laughing*
btw. I've decided to start playing basketball again for some extra cardio. Starting either this Wed or next. Hopefully won't get as serious as I used to be about it. At 5'5", I could touch the ring at my peak (a 3' leap for me) .Neglecting strength no more: http://forum.bodybuilding.com/showthread.php?t=1000362
youTube vids: http://youtube.com/profile?user=FitnessNut
my iPhone apps: http://www.yianni-software.com/
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02-12-2006, 09:19 PM #23
- Join Date: Jan 2006
- Location: Geelong, Australia
- Age: 34
- Posts: 8,240
- Rep Power: 10061
Originally Posted by Short One
Those door knobs are shocking aren't they. i think four of ours fell off the doors last year lol.
OMG you could touch the at 5'5. Thats awsome.
I'm 6'3 and i can't touch it
Keep up the good work man, well get there.
Keep lifting
Y&S
How's your Nephew going with Starting Strength?"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
R.I.P Frvrmuscle
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02-12-2006, 09:51 PM #24
i hope you don't go for the cats... roos n eagles are where its at!
good work keep it up.Height: 5'10 (178cm)
Weight: 176lbs (80kg)
Body Fat: 10%
Age: 18
·My Pics (December 2005) -
http://forum.bodybuilding.com/showthread.php?t=675693
- Level 1 Australian Strength and Conditioning accredited coach
- Certificate 3 in Fitness
- Certificate 4 in Fitness
- AIF Master Trainer qualification
- Zest Personal Trainer
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02-12-2006, 10:27 PM #25
- Join Date: Jan 2006
- Location: Geelong, Australia
- Age: 34
- Posts: 8,240
- Rep Power: 10061
Originally Posted by BURNINATER
Cats rule mate and we are going to dominate.
I can understand the eagles you living in Perth and all, but why do you go for the roos?
Anyway thanks for the comment much appreciated"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
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02-13-2006, 06:11 AM #26Originally Posted by young and strongHeight: 5'10 (178cm)
Weight: 176lbs (80kg)
Body Fat: 10%
Age: 18
·My Pics (December 2005) -
http://forum.bodybuilding.com/showthread.php?t=675693
- Level 1 Australian Strength and Conditioning accredited coach
- Certificate 3 in Fitness
- Certificate 4 in Fitness
- AIF Master Trainer qualification
- Zest Personal Trainer
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02-13-2006, 09:15 PM #27
- Join Date: Jan 2006
- Location: Geelong, Australia
- Age: 34
- Posts: 8,240
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Originally Posted by BURNINATER"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
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02-13-2006, 09:24 PM #28
Hey man,
keep up the good work, looks like we about the same strength wise.. all your lifts are pretty similar to mine... ill watch this journal and give ya props as i can
Age: 17
Height:5'10"
Weight: 150 pounds / 69Kg
Supps: ON Gold Standard, Micronised Creatine
Journal: http://forum.bodybuilding.com/showthread.php?t=673165
--------Watch it go up, slowly but surely------------
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02-14-2006, 02:24 AM #29
- Join Date: Jan 2006
- Location: Geelong, Australia
- Age: 34
- Posts: 8,240
- Rep Power: 10061
Originally Posted by Parallex"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
R.I.P Frvrmuscle
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02-14-2006, 02:45 AM #30
- Join Date: Jan 2006
- Location: Geelong, Australia
- Age: 34
- Posts: 8,240
- Rep Power: 10061
Workout B
ATG Squats- 3x5x133 (60kgs) PR!!! Becoming a little hard
Military Press- 3x5x74 (33.5kgs) PR!!! Still easy
Powercleans (New Exercise)- 3x5x92 (42kgs) Practicing form
Ass Pullups- 3x5x44 (20kgs) Failured last rep
I got a cramp in my calf which sucked because it made me nervous before i attempted to squat.
I studied short ones demostration of the powerclean last night and decided to give it a go today. the power lifting coach who works at my gym will be around sooner or later and he'll show me anyway.
I've finally found a chemist that sells creatine and will be taking it over the next two months. Does anybody think this is a GOOD/BAD idea?
Hopefully this will give me the edge,
thanks
Y&S"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
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