Wintermule - Getting Winter Swole

[Wintermule]

My log in the workout journal section is over 20 pages so I've decided to make a new journal here, since we have a cute new section and all.



STARTING STATS

Weight - ~160 (currently 159.2 according to my home scale, will get a more accurate measurement the 15th when I go to the doctor's)
Height - ~5'9-5'10 (again, will get more accurate measurement)
BF - 8-9%

Deadlift - 315
Squat - ? 185 x 14 (will be maxing out when I get 185 x 20)
Bench - 195? (doing incline now, will see what my 5RM is next chest day)

So yeah, pretty weak compared to a lot of people on here. Oh well.

My routine varies a bit each week just so that it isn't monotonous. The basic template is still:


Monday - CHEST/TRIS (switch dat dere **** up each week)

Incline Barbell 3 x 5 / Flat Barbell 5 x 5
Weighted Dips 3 x 8/Cable Flies 3 x F supersetted with Bodyweight Dips 3 x F
Skullcrushers 3 x 8-12 / One-Arm Cable Tricep Pressdowns 3 x 8-12

Tuesday - BACK/BIS

Deadlifts 5 x 5
Barbell Rows 4 x 8-12/4 x 5
Wide-Grip Chinups 3 x F
Barbell Curls 3 x 8-12

Thursday - SHOULDERS

Power Cleans 3 x 3 (might combine this day into legs/shoulders, or do cleans on leg day)
Military Press 3 x 5 (+3 pushpress reps on final set)
Side DB Raises 4 x 8-12
Bent DB Raises 4 x 8-12
Occasionally handstand pushups (against wall) 3 x F.

Friday - LEGS

Squats - take a weight, do it widowmaker style until I am able to get that weight 20 times, then up the weight 20 pounds and repeat. Once I am at 225 (at 185 now) or if I get blown out before then, I'll switch to 5x5.
Occasionally other leg work.

Leg day is practically just squats for now until I get up to a 315 1RM. Anything else just interferes with recovery time. My legs are ****ing dead as well. I usually do abs whenever I feel like, 2-3 times a week, and calves 2 a week.

GOALS BY JUNE 1:

175 pounds >10% bf

405 Deadlift
315 Squat
255 Bench

Desperately need to bring up tris and lats.

I have upped my calories since yesterday. I usually did around 3000 calories and shot for 200g protein. Now I am going for 4000 calories and 250g+ protein on off days, and 4500 calories and 300g+ protein on on days. If this proves to be too much for my body and I become dat dere Bladen_ off all the Taco Bells I will be consuming, I'll take it down a notch. The most I would want to get is about 12% bf.

I really, really dislike cardio, but I'm going to start doing it now. I am also considering GPP (General Physical Preparedness) like sled pulling or medicine ball throws/sprints.


My diet:

http://fitday.com/fitness/PublicJour...ner=wintermule

[Marco90]

first

[user787877877]

second.


EDIT: <3

[samsuperjew5]

3rd

[Wintermule]

Today is back day. I will most likely be working out with my cousin. I will start bringing an actual hand-held journal with last weeks workout written on it instead of just inputting what I did on my cell phone/attempting to memorize and then putting it down on my online journal when I get home. My goals for today will be:

BACK/BIS

Deadlifts
135 x 5
185 x 5
225 x 5
255 x 5
280 x 5 (should be fairly easy)

Barbell Rows

65 x 15 <--- warmup
95 x 8 <--- warmup
135 x 2 <--- weight acclimization
155 x 1 <--- weight acclimization
165 x 5
170 x 5
175 x F (5+) (should be fairly easy)

Wide-Grip Chinups

x10
x8
x6

Barbell Curls

30 x 10 <--- warmup
65 x 10
65 x 10
65 x 10

[user787877877]

You got this!!

But IMO I would ditch the warmup for curls. Your bis are already worked for the compounds and it will just tire you pout before the heavy sets.

[Wintermule]

You got this!!

But IMO I would ditch the warmup for curls. Your bis are already worked for the compounds and it will just tire you pout before the heavy sets.

Lel, thanks for catching that. My bis are always pumped up from the wide-grip chins before I get to the curls. Yeah, I won't be doing warmup, don't know what I was thinking.

[user787877877]

Lel, thanks for catching that. My bis are always pumped up from the wide-grip chins before I get to the curls. Yeah, I won't be doing warmup, don't know what I was thinking.

Yup, Now I want PR's Today..

Watch this to get pumped up!!

[Wintermule]

Won't be getting PR's in deadlift, though if I get 280 x 5 too easily I might bust out a few more reps to make that a PR. We'll see what goes on with barbell row. If I get 6+ then it'll be a PR, but my form could use some work on those, so that's why I'm sticking with that weight until it's good. Going to focus more on precise form on rows.

[ONpump17]

In!!

[HudsonHicks]

in.

and holy **** at the 140kg front squat with chains in the vid.

[Wintermule]

Well den. Not a very good workout. Though I did have a lot of energy from the increased diet.

Deadlifts

135 x 5
185 x 5
225 x 5
255 x 5
285 x 5 [PR]

All fairly easy. I went five pounds heavier than I was going to. Bunch of little ****ing ***gots and **** around me. Some were staring as I deadlifted. I had my headphones in but I can imagine their homo comments like "oh, my friend does twice that" or whatever. One of them grabbed a 10 or 25 pound plate and mimed tossing it at me while I was setting up for my last set. He didn't expect me to see it in the corner of my eye but I spun around and made eye contact with him for a few seconds. ****ing kids.

I usually don't work out this late but I was waiting for my cousin, who didn't call me. There were a ton of hotties there. I got a lot of stares and made eye contact with a lot, but I didn't talk to any because I don't like socializing at the gym. Maybe I'll have to change that, they were about my age and fairly decent girls. I guess they mirin jacked 160 pounds.

Anyway, these deadlifts ended up ****ing up my forearms because I did them raw, I guess. The rest of the workout from here on sucked because my forearms were pumped. Forgot my chalk and straps.

Barbell Rows

65 x 10
95 x 8
135 x 2
155 x 1
165 x 5 (none of these reps should be counted as good form)
170 x 5 (again, all horrible form)
135 x 10 (wasn't going to bother going for 175, the form would've been horrible).

I've been bringing the barbell to my belly button, pretty much. I feel it a lot better when during my warmup I bring it a little below my chest. I'm going to lower the weight to about 145 x 5 and work on keeping my form absolutely perfect with a squeeze at the top.

Wide-Grip Chinups

x6
x6
x3

Something like that. I recorded my workout on a piece of paper but I had it in my pocket after swimming when my pants were still wet. The ink was, apparently, not water-proof. Learn from your mistakes.

Barbell Curls

75 x 3 (no clue why I went this heavy...ugh...forearms)
65 x 6
65 x 3

Not good.

Dumbbell Curls

30 x 8
30 x 6

Weighted Hypers (decided to do some fairly good back isolation that didn't include forearms)
+25 x 10
+35 x 10
+45 x 10


Workout Rating: 4/10 --- next time, don't forget the straps.


Also, I lost my wallet. I went around extremely pissed off stomping like a ***got (not rly) because it had $40, my temps, my gym card, my school card, and various other things inside of it. I went to the front desk and asked if anyone had turned in my wallet. I'm fairly certain they think I'm mentally retarded because I always forget to bring my wallet so I have to get a day pass/always lose a ring or a watch or something/my cellphone battery dies and I have to use their phone and have to go to the front office.

They know me there.

Btw, the wallet ended up being in the little cubbeyhole above where I had put my stuff. Imagine that.

[rdrb]

In.

[user787877877]

First off LOL Louis, you always make me LOL (srs), like most workout journal are boring, but yours is great.

As far as the lifting goes: PR on deadlift so thats great! Think about it you lifted more weight on a compound lift so ur arms are more tired than last week. Don't fret if you don't hit a PR on isolations every week. As far as the BB rows, form doesn't have to be PERFECT. As long as your moving the weight safely and not putting yourself at risk of injury it should be good. I would still lower the weight to about 15lbs lower though.

The kid pretending to Throw that **** at you, **** him. he is an insecure little ****, Just keep your tunes blaring and stay in the zone. I get so many looks at my school gym it's not even funny. People make fun of me for squatting/deadlifting without shoes. They also LOL at how I grunt and **** and accuse me of using steroids when I am sipping on Xtend or drinking whey. I just give them and eye and don't peay attention. The workout is what you should be paying attention to.

Dude, go get those girls. I wish I had hot girls my age walking around the gym, it would be sort of an ice breaker. All other times girls are kinda hard to talk to IMO, but you seem to lack that problem. Just go with it and talk to them after your workout.lol.You are a good looking guy (srs)(no homo) use that **** and get em breh!!!


Keep up the good work, You are going to do great with the added calories and mentality to make gains!

[rdrb]

Also, great to see you taking diet seriously Mule, make sure you keep that up when school starts up again and don't get lazy(no hate).

[Wintermule]

First off LOL Louis, you always make me LOL (srs), like most workout journal are boring, but yours is great.

As far as the lifting goes: PR on deadlift so thats great! Think about it you lifted more weight on a compound lift so ur arms are more tired than last week. Don't fret if you don't hit a PR on isolations every week. As far as the BB rows, form doesn't have to be PERFECT. As long as your moving the weight safely and not putting yourself at risk of injury it should be good. I would still lower the weight to about 15lbs lower though.

The kid pretending to Throw that **** at you, **** him. he is an insecure little ****, Just keep your tunes blaring and stay in the zone. I get so many looks at my school gym it's not even funny. People make fun of me for squatting/deadlifting without shoes. They also LOL at how I grunt and **** and accuse me of using steroids when I am sipping on Xtend or drinking whey. I just give them and eye and don't peay attention. The workout is what you should be paying attention to.

Dude, go get those girls. I wish I had hot girls my age walking around the gym, it would be sort of an ice breaker. All other times girls are kinda hard to talk to IMO, but you seem to lack that problem. Just go with it and talk to them after your workout.lol.You are a good looking guy (srs)(no homo) use that **** and get em breh!!!


Keep up the good work, You are going to do great with the added calories and mentality to make gains!

k, me will get some numbers.

I know the kids are jealous. They stood around me as I was deadlifting. Bunch of skinny/skinny-fat ****s, they don't hurt my feelings at all, I just felt like mentioning them. It inspired me to lift more to show them off. Some people were upstairs leaning on the railing watching me too. Oh, lol, and I had 185 on there as a warmup and this old couple (like 80+) came up and went "wow, you're going to lift all of that?" I guess 285 x 5 is somewhat impressive to the New Years Resolution People. The gym was a LOT more packed at night. It's usually dead in the afternoon when I go.

There was some powerlifter guy who squatted 275 or 295 to parallel with a really wide stance. I paused for a second because I didn't think he was going to go parallel because no one at my gym ever does, but he did. Still not very heavy, he was like 200 pounds.

Anyway, I like how easy I pulled 285 x 5, I feel this higher-calorie diet is giving me a lot more energy. I'm going to be packing a lot of food to school. I have read several times that barbell rows are really more of a form exercise and cheating on them hurts you pretty badly. So I'll focus on perfect form from now on. I've plateau'd at about this weight on barbell rows, so apparently all my jerking and **** has met its halt.

[Marco90]

i hate little gangs like that (happened when i used to workout at the YMCA when i was young) they think they buff cuz they wear a wife beater

[Wintermule]

i hate little gangs like that (happened when i used to workout at the YMCA when i was young) they think they buff cuz they wear a wife beater

I wear a wifebeater everyday to the gym. Me so buff.

[7399martyn]

I have read several times that barbell rows are really more of a form exercise and cheating on them hurts you pretty badly. So I'll focus on perfect form from now on. I've plateau'd at about this weight on barbell rows, so apparently all my jerking and **** has met its halt.

im going to the gym in an hour for my back workout, any tips to keep the form right on the rows?

and GJDM on the deadlift PR, also those skinny ***gots wont last a month at the gym.

[Charge]

When do you want to do that squat off mule?

[Wintermule]

When do you want to do that squat off mule?

Friday.

I would usually wait a day after back day to do shoulders, but Boris is picking me up tomorrow and I haven't seen him in a while so I'm gonna work out wit dat dere boi.

Power Clean

135 x 5
155 x 3
170 x 3 [PR, bad from though. I might keep this weight and work on form before going up.]

Strict Military Press

45 x 10
85 x 8
105 x 5
115 x 3 (then 3 reps push-press)

Side Laterals

20 x 10
25 x 10
30 x 8 [PR]
20 x 10


Bent-Over Raises

20 x 10
20 x 10
15 x 15
20 x 10

My form on raises is ****. I'm going to lower the weight to 15 pounds and work on making sure the form is perfect. I won't worry if it's too light tomorrow or anything. If it is light I will go up to 20 pounds. I was watching a vid by Charles Glass on bb.com earlier and he was saying that weight isn't that important on DB raises if you have perfect form to hit the delt exactly.

Next workout will be:

Power Clean

135 x 5
155 x 4 [PR]
170 x 3 [got this before but my form was horrid. Will make sure my form on this is good]

Strict Military

45 x 10
85 x 5
110 x 5
115 x 5
120 x 3 (then 3 reps push-press)

(possibly expecting too much here...)

Side Laterals

15 x 8-15
15 x 8-15
15 x 8-15
15 x 8-15

Bent DB Raises

15 x 8-15
15 x 8-15
15 x 8-15
15 x 8-15

[Charge]

Friday.

I would usually wait a day after back day to do shoulders, but Boris is picking me up tomorrow and I haven't seen him in a while so I'm gonna work out wit dat dere boi.

K, will do. Anyways I know you don't lie on your lifting stats and I see no point in lying/making e-stats, so this should be fairly interesting.

[Wintermule]

K, will do. Anyways I know you don't lie on your lifting stats and I see no point in lying/making e-stats, so this should be fairly interesting.

Want me to get a vid breh? I take pauses inbetween each rep in case you didn't know, taking a couple breathes.

How many do you think you could get? Just so I have some concrete number for me to beat.

[Charge]

Want me to get a vid breh? I take pauses inbetween each rep in case you didn't know, taking a couple breathes.

Sure man, I should take one as well to make it a bit more interesting. And the pauses are fine, I would probably be taking longer pauses than you anyways. lol

While I'm at it I should probably record my other lifts.

[DatTeenLifter]

subbed


your fkin journal is making me lmfao

[T-REXXX]

I got a lot stronger then you while I was on this 5x5.. Before we were about the same now, just a pretty big difference... Anyway gl brother

[user787877877]

k, me will get some numbers.

I know the kids are jealous. They stood around me as I was deadlifting. Bunch of skinny/skinny-fat ****s, they don't hurt my feelings at all, I just felt like mentioning them. It inspired me to lift more to show them off. Some people were upstairs leaning on the railing watching me too. Oh, lol, and I had 185 on there as a warmup and this old couple (like 80+) came up and went "wow, you're going to lift all of that?" I guess 285 x 5 is somewhat impressive to the New Years Resolution People. The gym was a LOT more packed at night. It's usually dead in the afternoon when I go.

There was some powerlifter guy who squatted 275 or 295 to parallel with a really wide stance. I paused for a second because I didn't think he was going to go parallel because no one at my gym ever does, but he did. Still not very heavy, he was like 200 pounds.

Anyway, I like how easy I pulled 285 x 5, I feel this higher-calorie diet is giving me a lot more energy. I'm going to be packing a lot of food to school. I have read several times that barbell rows are really more of a form exercise and cheating on them hurts you pretty badly. So I'll focus on perfect form from now on. I've plateau'd at about this weight on barbell rows, so apparently all my jerking and **** has met its halt.

Alright sounds good on the form. And I can't wait for the new years people so I can lift light weight and make them think it is heavy as fack

[EC_Muscle]

Alright sounds good on the form. And I can't wait for the new years people so I can lift light weight and make them think it is heavy as fack

this....well not rly


cool journal btw mule, hope you reach your goals !

[Wintermule]

I got a lot stronger then you while I was on this 5x5.. Before we were about the same now, just a pretty big difference... Anyway gl brother

you = powerlifting manlet 18 year old
me = not

Me eating 4000-4500 calories a day now...we'll see who's stronger in a few months. <3 I expect in a week or so my parents will not be amused by my milk consumption.

[user787877877]

you = powerlifting manlet 18 year old
me = not

Me eating 4000-4500 calories a day now...we'll see who's stronger in a few months. <3

But me= 16year old bodybuilder who is making size gains too on a powerlifting split...HINT HINT