My workout journal.. Argg

Str8Rippin · 05-26-2009, 09:19 AM

I have decided to start a workout journal to track my progress that i am going to be making. I am going to be starting IA's A simple power based routine (http://www.ironaddicts.com/forums/showthread.php?t=8050) and have just started a new diet with the help of Clown to be cutting. I expect to hit Pr's pretty much every week and have high expectations. For my diet i will be trying to get 2100 cals 50 F 190 P 222 C. I will be tracking it on fitday and posting the link.

My legs are not where i want them to be due to breaking my ankle a couple of months ago playing basketball. My legs and back are lagging and i will be trying to bring those up the most.

I will be posting pictures, vids, pretty frequently. If you happen to view my journal please feel free to critique, offer advice, comment, or whatever you want. Everything is appreciated!

Starting stats
Height: 5'10"
Weight: 170
BF: Should be getting tommorow
Bench: 275x1
Squat: 245x7 on 3 set(taking that from today because im not really sure about it)
Deadlift: 225X10(Just started this)
Pics from beginning of teen misc draft contest

Still not sure how to do a lat spread... lol

Str8Rippin · 05-26-2009, 09:32 AM

Squat
Warmup; barx10
135x6
185x2
225x2
255x1
Working sets: 245x5 245x5 245x7<-- Ill be moving up weight next time

Pullthroughs
50x10
50x10
50x14 <-- These felt really good.. First time doing them. Ill move up in weight next time as well

[b]Bent Row- Underhand grip{/b]
145x6
145x6
145x6
145x6
145x10 <-- Moving up in weight. Idk if i should do them underhand or overhand?

Db curls
30x8
30x8
30x9 <-- I think ill stay on this weight and try to get another rep or 2 on this set.

Standing Calf raises
120x15
120x15
120x18 <-- Going up. Havnt worked calves in a long time. Felt really good

Abs: I did 3 sets of knee ups with a 5lb DB for 10 reps..

Notes: I felt like it was a really good workout today. It was my first time on this workout so i had to guess my starting weights. I just have a really good feeling about this routine and that im going to explode in strength and progress! I meant to bring a camera today to take vids, but when i got there i didnt have it. Because im a day behind i will be working out tommorow instead of a rest day. Shouldnt have this problem again though. Ill be getting vids tommorow and then try to upload them. Im going to do 45 mins of Low intesity cardio on the treadmill, and should be playing soccer later

Jaxxed_Fibraz_ · 05-26-2009, 09:45 AM

Lmfao @ name, in.

piszczel · 05-26-2009, 09:52 AM

O hai brah
Another one jumping on the IA bandwagon, let's see how this works out

Subbed

GetBigyo · 05-26-2009, 09:53 AM

Quote:

Originally Posted by piszczel

O hai brah
Another one jumping on the IA bandwagon, let's see how this works out

Subbed

you hate IA so much lmao.

Subbed im on SPBR too

Str8Rippin · 05-26-2009, 10:04 AM

Quote:

Originally Posted by Jaxxed_Fibraz_

Lmfao @ name, in.

Haha thanks for the original idea!

I appreciate it

Quote:

Originally Posted by piszczel

O hai brah
Another one jumping on the IA bandwagon, let's see how this works out

Subbed

Lol well i guess you don't like it that much! I'm not on the bandwagon, just trying out the routine. I was actually very skeptical looking at it for the first time. If it doesn't workout then i will switch. I'll even let you suggest it for meh

Quote:

Originally Posted by GetBigyo

you hate IA so much lmao.

Subbed im on SPBR too

Preesh man! im going to look at your log as well.. How is it working out for you?

GetBigyo · 05-26-2009, 10:12 AM

Quote:

Originally Posted by ECUpirate89

Haha thanks for the original idea!

I appreciate it

Lol well i guess you don't like it that much! I'm not on the bandwagon, just trying out the routine. I was actually very skeptical looking at it for the first time. If it doesn't workout then i will switch. I'll even let you suggest it for meh

Preesh man! im going to look at your log as well.. How is it working out for you?

So far great.

user787877877 · 05-26-2009, 03:58 PM

Subbed.

Str8Rippin · 05-27-2009, 09:31 AM

Quote:

Originally Posted by EnoughZakary

Subbed.

Thanks

Weds
Weight: 169

Bench Press
135x8, 185x2 205x1 warmup
225x5
225x5
225x6 Ill move up to 230 next week

Incline DB BP
65x8
65x8
65x8
65x10 Will move up to 70's

DB Shoulder Press
40x8
40x8
40x8 Lol was actually kind of hard on the last set.. Although i picked this weight to be a light one...

Skull Crushers
Ez curl bar +40 lbs.
Set1: 8 reps
Set2: 8 reps
Set3: 10 reps Will add weight next time

Ab work
Did 3 x10 decline situps with a 20 lb DB

Cardio: 30 minutes on the treadmill 3.8 speed at 3 incline

Notes: Was a good workout, took some vids. I need to figure out how to do a lat spread because im seriously clueless on how to do it. I need to get rid of that fat or loose skin or whatever that you can see in my posing vid. Idk if its because i used to be fat and its loose skin, or if it will go away once i lose more fat. Shoulders were kind of hurting on the incline DB press

Set 1

Set 2

Set 3

Horrible posing vid

piszczel · 05-27-2009, 09:36 AM

That's pretty strong benching for your stats bro
Lat spread is fairly easy to do once you learn it, the main thing is developing lats to the point where you can actually flex them. I doubt I could do a lat spread at 170 so don't sweat it bro

Str8Rippin · 05-27-2009, 09:40 AM

Quote:

Originally Posted by piszczel

That's pretty strong benching for your stats bro
Lat spread is fairly easy to do once you learn it, the main thing is developing lats to the point where you can actually flex them. I doubt I could do a lat spread at 170 so don't sweat it bro

Thanks

Alright cool.. Yeah i think my lats are definately my weak point. Hopefully the rows and the deads will really bring them up?

piszczel · 05-27-2009, 10:05 AM

Just watched the vids.

IMO you need more setup at the bench. You're not arching at all, plus the way you flare your elbows will make you more prone to shoulder injury. Tuck your elbows in, arch your back, legs should provide support for your body. It should be more comfortable and easier.

As for posing, you can't do the lat spread because the lats are simply not there (well, I can see them, they're just not very developed), keep at it bro and they'll grow really fast.

Str8Rippin · 05-27-2009, 10:25 AM

Quote:

Originally Posted by piszczel

Just watched the vids.

IMO you need more setup at the bench. You're not arching at all, plus the way you flare your elbows will make you more prone to shoulder injury. Tuck your elbows in, arch your back, legs should provide support for your body. It should be more comfortable and easier.

As for posing, you can't do the lat spread because the lats are simply not there (well, I can see them, they're just not very developed), keep at it bro and they'll grow really fast.

Kk.. Thanks for the constructive criticism.. Its what i really need! Should i make my grip a little closer then as well? And would it be worth it to drop down weight a little bit next time if i have to to get the form down pat? I plan on posting vids for all my exercises the first time so you guys can critique the form and whatnot.

As for lats, when im doing the BB rows, should i be doing underhand or overhand? And thanks, i hope your right. Ill only cut for another 3-4 weeks anyways.

piszczel · 05-27-2009, 03:11 PM

No need for a closer grip as long as you think it's comfortable.

Yeah, drop the weights a bit next workout and focus on nailing the form.

As for rows, do them the way that you think is the best. You will feel the lats working more in one exercise than the other, find out what works for you, experiment. Personally, I do it overhand.

GetBigyo · 05-27-2009, 03:54 PM

Strong benching man.

keep on bulding mass your lats will grow.

Str8Rippin · 05-28-2009, 01:19 PM

Quote:

Originally Posted by piszczel

No need for a closer grip as long as you think it's comfortable.

Yeah, drop the weights a bit next workout and focus on nailing the form.

As for rows, do them the way that you think is the best. You will feel the lats working more in one exercise than the other, find out what works for you, experiment. Personally, I do it overhand.

Thanks bro, i will do that. I think overhand is best for me as well, but i will test it out again before i make that decision.

Quote:

Originally Posted by GetBigyo

Strong benching man.

keep on bulding mass your lats will grow.

I Appreciate it, i sure hope so. I just cant wait to get this cut over with. Hopefully ill be done in a month or two. Im cutting hard now.

Thursday
Weighed in at 167.4
Abs and Cardio
For abs i did about 4 different exercises with 3 sets each. Some sit ups on a ball, a weighted ab machine, 6 inches, and im about to do some stomach vacuums in a second.

After Abs this morning i walked 20 minutes on the treadmill on a 2.5 incline burning about 130 cals. I got bored because i was watching the spelling B and i had stuff to do. I just did another 30 minutes of cardio right now, mostly walking at a 3.7 pace on a 3.5 incline. Ran for about 5 minutes of the 30. I burned 295 cals the second session of cardio so i think im fine for today.

Notes
I shaved my stomach today, and it looks like sh!t without abs. I also have a white line running up the middle of my stomach because i got a mad tan being at the beach the whole last weekend. Also found a library book for my college so i only have to pay $10 instead of $95. Was pretty happy about that. Im determined to drop this fat ASAP so i wont look rediculous without this stomach hair. I didn't shave my chest hair though. If anyone bothers reading this do you think i should shave that too?

piszczel · 05-28-2009, 02:10 PM

You might as well shave it if you're there.
GL with cutting lol.

Str8Rippin · 05-28-2009, 04:09 PM

Quote:

Originally Posted by piszczel

You might as well shave it if you're there.
GL with cutting lol.

Lol yeah.. f***. Ive decided that im just going to get the cut over with.. I might lose a little muscle but whatever. Im going to get down to like 155 with a solid base, and start bulking slow on the 5x5. Muscle memory will help as well

Why are your reps so low now with a banned thing under your name..?

Str8Rippin · 05-29-2009, 06:10 AM

So, im just waking up right now and i have decided that im going to drop my cals by 100, all taken from carbs. So ill be hitting 2000 cals 50 fat, 190 P, 197 C. I Woke up and weighed myself at 197. Im aware this could be water weight but i peed first haha. Idk.. We will see how this does

Workout coming later with videos.. stay tuned

Str8Rippin · 05-29-2009, 12:38 PM

Friday

Deadlift
warmup: barx5 135x5 185x2 225x5
Working sets: 245x5
245x5
245x8 <-- Will go up in weight if i have good form. Pretty easy i would say

Leg Press
4 plates each side.
4 platesx 10
4 platesx 12

Wide grip lat pulldown
Really focused on the squeeze to make sure i was working the lats, not the bi's or anything else.
80x6
80x6
80x6
80x10 <--- Really easy, just didnt know good weight and i wanted to make sure i was doing it right..

DB Curl
30x8
30x8
30x10 <-- move up in weight next time. 1 rep up since last time

Calf Raises
140x15
140x15
140x18 <-- Good burn.. Go up next week. pr

Cardio
Did 25 minutes on the elliptical watching Dodgeball. 5 minute warmup. 15 15sec/45sec intervals of sprint/medium. 5 minute warmdown. It said i burned 343 cals

Notes: Over all Good workout. I wanted to make sure i had form down first on everything before next week. After all this is my first week on the schedule and i had to find a starting point. I got vids for my form of deads. Like i said im dropping 100 cals so hopefully things will be coming along as far as fat loss

1st Set:

Last set:

Str8Rippin · 05-29-2009, 05:20 PM

bump for the workout

Str8Rippin · 05-30-2009, 05:49 PM

Today for cardio i did sort of a circuit training thing with abs. Im not going to say everything but there was abs every other exercise, with no rest for the whole workout which lasted about 45 minutes. I flipped a 275, bunny hopped through it and would run around it and flip it again. After i did as many as i could i would do 20 situps. That kind of stuff. Figure 8's with abs and whatnot.

Also played frisbee golf and chilled at the pool today. I think im going to rearrange my diet as to do 50 fat 190 carbs and 222 protein. Anyone think this is better? So im not having more carbs than protein on my cut? Also im going to eat the carbs for my first meals so im not eating them later on in the day.

7399martyn · 05-30-2009, 09:58 PM

GJ on the deadlifts, form was good on the concentric part, but when you're lowering the weight you bend your legs first and the bar comes forward a bit. You should trying bending your hips first then your legs.

what the hell is frisbee golf?
my gym is in a whole sports complex, a pool, basketball and tennis courts, a dojo. i only pay for the gym but its nice to know i have options.

i agree with the diet change. i think you'll have better results with it.

piszczel · 05-31-2009, 02:53 AM

Quote:

Originally Posted by 7399martyn

GJ on the deadlifts, form was good on the concentric part, but when you're lowering the weight you bend your legs first and the bar comes forward a bit. You should trying bending your hips first then your legs.

This.

Jaxxed_Fibraz_ · 05-31-2009, 05:05 AM

Argghg.

Str8Rippin · 05-31-2009, 05:26 AM

Quote:

Originally Posted by 7399martyn

GJ on the deadlifts, form was good on the concentric part, but when you're lowering the weight you bend your legs first and the bar comes forward a bit. You should trying bending your hips first then your legs.

what the hell is frisbee golf?
my gym is in a whole sports complex, a pool, basketball and tennis courts, a dojo. i only pay for the gym but its nice to know i have options.

i agree with the diet change. i think you'll have better results with it.

Frisbee golf are heavy discs. There are baskets set up far apart, in the woods and in the open that you try to get your disc in. Basically golf with heavy frisbee's. Thanks for the advice on the deads, ill hit it next time. Ok cool, ill definately switch that up in my diet... Im ready to see some results

Quote:

Originally Posted by piszczel

This.

Haha welcome back, its about time

Quote:

Originally Posted by Jaxxed_Fibraz_

Argghg.

hahaha

Str8Rippin · 05-31-2009, 07:35 PM

I'll just say today was a refeed day. I ate 2 meals.. 1 at golden corral which was absolute crap and a chicken breast with cheese. Im just going to put it behind me and forget about it. Only reason i did it was because i drove 4 hours to see a old friend. Tommorow im breaking pr's and will be killing it. Im more focused than ever

GetBigyo · 05-31-2009, 07:39 PM

Quote:

Originally Posted by ECUpirate89

I'll just say today was a refeed day. I ate 2 meals.. 1 at golden corral which was absolute crap and a chicken breast with cheese. Im just going to put it behind me and forget about it. Only reason i did it was because i drove 4 hours to see a old friend. Tommorow im breaking pr's and will be killing it. Im more focused than ever

Did you hit your macros/cals?

Aslo chicken and cheese is a refeed day?

A refeed day is usually a bump up in cals and carbs to create a surplus.usually helps if fat loss is stalled.

Str8Rippin · 05-31-2009, 08:03 PM

Quote:

Originally Posted by GetBigyo

Did you hit your macros/cals?

Aslo chicken and cheese is a refeed day?

A refeed day is usually a bump up in cals and carbs to create a surplus.usually helps if fat loss is stalled.

I actually didn't track it today. I just tried way to much stuff at golden corral. But yes, i would say i was around my cals, maybe 200 more. But i ate more fat than my 50g. Thats probably the only thing i went over on. Maybe not so much as a refeed day as a cheat day. Makes me feel like crap for cheating and im not doing it again for a couple of months

7399martyn · 06-01-2009, 03:53 AM

Quote:

Originally Posted by ECUpirate89

Frisbee golf are heavy discs. There are baskets set up far apart, in the woods and in the open that you try to get your disc in. Basically golf with heavy frisbee's. Thanks for the advice on the deads, ill hit it next time. Ok cool, ill definately switch that up in my diet... Im ready to see some results

ahh, doesnt sound like my type of sport lol.