~Goosefrabaz99's Adventure To Beefiness~

[goosefrabaz99]

Sex:Male
Age:16
Other:5'10, 175 pounds, ~14-16% body fat
I've been lifting since September of 2008, but at the time I pretty much wasted a good 5 months lifting, since I just started with hypertrophy and isolation exercises...been off in spring seasons due to tennis(not doing it senior year), and now I've started to take lifting more seriously.

Goals
1. GET BIGG
2. 10-12% BF
3. Bench 225, Squat 315, DL 365...Then eventually hit the 1000 pound club ...don't care how long it'll take, as long as I get this

Current Lifts
Bench 175x1
Squat 245x3
Deadlift 285x2

Routine
Currently doing my own 3 day split(just got off IA's power based routine), with cardio days on two other days.

As for the cardio, i'm going to be varying it up with either 1. 5-15 minutes of each cardio equipment in the gym(~45 minutes total) because i tend to get ADD on the same cardio exercise OR 2. HIIT on a treadmill and/or bike OR 3. Go to the high school track and sprint 400m, walk 400, sprint 400, etc(don't know my limit yet, saw Tuan Tran do this and see if it'll work for me)

MONDAY: Back + Bis
Deadlift 3x3-5
BB rows 4x5-8
Wide-Grip/Lat Pulldowns 4x5-8
BB curls 3x6-8
Ab work

TUESDAY: Cardio

WEDNESDAY: Chest + Triceps
BB bench press 3x3-5
Incline DB press 3x6-8
Flat Bench DB Flyes 2x8-10
Skull-crushers 3x6-10
Ab work

THURSDAY: Cardio

FRIDAY: Legs + Shoulders
BB Squats 3-4x3-5
Leg Extensions 3x8-10
Seated DB Military press 3x4-8
Front lateral raises SUPERSET with Bent Over DB Rear Delt Raises 3x8-12
Calf Raises 3-4x10-15
Ab work

I'm not that popular around here, just post here and there in the teen section...This is mostly for me, so that I can keep track of what I did each workout and how well I did. Any criticism would help, as many of you are much more educated in lifting than me. In terms of diet, I'm just eating big; trying to avoid the fast foods, get more carbs in the morning and have more protein at night.

I'll try and get pictures up, if only I can find my camera and not be so lazy to do it....

Best of luck to me! LET'S GET THIS GOINGGG

[JY_21]

nice job man. Plan looks SOLID!
Once I join the gym next month I'll be getting on IA's SBPR... howd u do on it?

As for the cardio I'd say just try to stick with 1 cardio machine for at least 30 minutes instead of hopping around lol... it'll just distract you. the HIIT on the bike/treadmill sounds good. 400m of sprinting around the track might be too much so I'd say sprint like the straight lines and just slowly walk around the curves (there should be lines that cut the straightaways from the curves on the track)

routine looks good but you might want to switch up the pulldowns with pull-ups or chin-ups.
switch out the leg extensions to leg presses
also maybe try adding in some Stiff Legged Deadlifts... those absolutely DESTROY my hamstrings.. mine are sore as f*ck from yesterday.


dam I wish I still lived in Closter... going to the gym with you would be sick.

[goosefrabaz99]

nice job man. Plan looks SOLID!
Once I join the gym next month I'll be getting on IA's SBPR... howd u do on it?

As for the cardio I'd say just try to stick with 1 cardio machine for at least 30 minutes instead of hopping around lol... it'll just distract you. the HIIT on the bike/treadmill sounds good. 400m of sprinting around the track might be too much so I'd say sprint like the straight lines and just slowly walk around the curves (there should be lines that cut the straightaways from the curves on the track)

routine looks good but you might want to switch up the pulldowns with pull-ups or chin-ups.
switch out the leg extensions to leg presses
also maybe try adding in some Stiff Legged Deadlifts... those absolutely DESTROY my hamstrings.. mine are sore as f*ck from yesterday.


dam I wish I still lived in Closter... going to the gym with you would be sick.

I liked the IA routine...was different for me at first but once I got used to it, I got some steady gains, but just don't screw with it so I think it'll help you too.

As for the cardio, I guess I'll try to not ADD and stick to one machine and do HIIT...and thinking about it now, a lap sprint/lap walk might be too much for me so the spring straights/walk curves sounds solid to me too, thanks man

And for the lifting, I'm definitely going to switch it up every few weeks or so...like you said, pullups instead of pull-downs, SLDLs, leg presses(this + SLDLs ALWAYS kill my legs), switching out DB for BB and vice versa, etc etc...so same movements, but different method of handling the weight.

Haha if u and me went lifting together, we'd get some sick workouts(no homo)

Thanks for the advice/comments man

[JY_21]

you lifting today?

as for the switching up the exercises I wouldn't suggest switching up TOO often... it'll be hard to track progress so I guess stick to one exercise for at least 3-4 weeks and if you feel you are stalling or just want to switch things up then you can substitute the lifts.

[goosefrabaz99]

MONDAY: BACK & BIS
Deadlift
185x5
225x5
285x1.5

DB Rows
65x10
70x8
75x6
80x6

Assisted Lat Pull-ups
Weight-100x8
Weight-100x7
Weight-90x7
Weight-90x7

Seated Incline DB curls
25x8
25x10
30x8

8-minute Abs

Thoughts: Today was pretty solid...I always get nervous when going for the max DL, so I couldn't get all the way down on my 2nd rep. As for everything else, I'm probably going to switch back to what I first said I was going to do and keep with that for a good month at least, so I can see/focus more on gains. Maybe it was the weather...got t-stormed here like crazy. As for the ab workout, im gonna keep on it for another 2 weeks, then start doing my own routine. I like the 8-minute workout though, feels nice

[goosefrabaz99]

you lifting today?

as for the switching up the exercises I wouldn't suggest switching up TOO often... it'll be hard to track progress so I guess stick to one exercise for at least 3-4 weeks and if you feel you are stalling or just want to switch things up then you can substitute the lifts.

yea yea i know what you mean..i gotta stop doing this ADD crap ahah

[JY_21]

nice Deadlifts and rowing man.
u gonna stick with 285 till u can get 3x5 and then increase?

yeah man the weather has been sucking dick lately.. it rained like everyda for the past week lol

[goosefrabaz99]

nice Deadlifts and rowing man.
u gonna stick with 285 till u can get 3x5 and then increase?

yeah man the weather has been sucking dick lately.. it rained like everyda for the past week lol

thanks haha yea the weather has been horrible around us

as for the deadlift, yea gonna see if i can pull off 3-5, then see if i can PR up

also felt the effects of superpump250 today...aka superDUMP

[goosefrabaz99]

WEDNESDAY: CHEST & TRICEPS
Bench Press
145x5
155x3
165x4

Incline DB Press
55x8
65x4

Flat DB Flyes
40x8
40x9

BB skullcrushers
55x8
65x8
70x7

Dips
Weightx5
Weightx5

8 minute abs

Thoughts:Didn't do cardio yesterday, since I'm just going to do that once school ends. My bench max at this gym is actually probably 170x1, because the school gym is easier to bench(don't know why). Not a bad workout today, and superdump isn't killing my stomach..yet? Got finals coming up, so I'm not going to lift monday, but might just incorporate it into my wednesday lift but take out some exercises so i don't fatigue like crazy.

[goosefrabaz99]

FRIDAY:LEGS & SHOULDERS
BB Squats
185x5
225x3
PR255x2

Leg Extensions
100x12
110x11
130x8

Seated BB military press
85x8
95x6
115x4


Front lateral raises SUPERSET with Bent Over DB Rear Delt Raises
20x12, x10
25x10, x8
25x10, x8

Seated Incline Calf Raises
140x15
160x15
180x15

8 minute Abs

Thoughts: glad I hit a PR on the squats...10 pounds isn't much on squats, but a PR IS a PR so that's good. Gonna do BB military presses from now on instead of DB. Whenever I do the military presses, my lower back(right side) gets some strain when I'm pushing for the last few reps...dunno if it's normal or not but it's not hurting me so i'm still ok with it. Weather's still sucky...i actually worked out today, instead of friday b/c i played football and got extremely tired. Might lift tomorrow instead of monday since I gotta study for finals on that day.

[goosefrabaz99]

SUNDAY: BACK & BIS
Deadlifts
225x5
255x3
285x2.5

BB Rows
135x8
145x6
155x4

Assisted Lat Pull-ups
Weight - 100x8
Weight - 100x7
Weight - 90x6
Weight - 80x6

BB Curls
65x8
70x6
70x5

8 minute abs

Thoughts: Almost got another rep in on the DL, but my grip slipped and getting momentum back, especially for a deadlift, is KILLER. I think I might buy some lifting straps soon, because I have small hands/wrists and it's eventually going to stop me from PR'ing on the BB Rows and possibly DLs. Worked out today instead of monday because Im gonna spend my day studying for finals and don't wanna be fatigued with that.

I'm liking this journal...even though I think JY's the only one reading it(lulz) it helps me a lot, and I can see how i'm doing throughout my workouts.

[JY_21]

your doing great man
for the deadlifts i highly recommend you get chalk. They have helped me greatly!!!

[goosefrabaz99]

your doing great man
for the deadlifts i highly recommend you get chalk. They have helped me greatly!!!

i don't think my gym allows chalk but they do offer straps so I guess I'll use those

[goosefrabaz99]

WEDNESDAY: CHEST & TRIS
Bench Press
155x3
165x3
PR175x2

Incline DB Press
55x8
65x5

Flat Bench Flyes
40x8
45x5

Back-Supported Tricep Pushdowns
70x12
75x8
80x8

8-minute abs

Thoughts: Glad I got the 175 on bench...very very close to 185, and I'll be one happy asian when I hit that. Not much else to say, but I got mad tired later on and took a nap before dinner. Last final tomorrow, so gonna be up late studying for that.

[JY_21]

very nice PR on the bench man
soon you'll be repping 200!
also try doing dips...heard they're very good for chest/tri
wat are 8-minute abs? is it just a list of exercises that you circuit for 8 minutes?

gl on the finals man... mine ended yesterday

[goosefrabaz99]

very nice PR on the bench man
soon you'll be repping 200!
also try doing dips...heard they're very good for chest/tri
wat are 8-minute abs? is it just a list of exercises that you circuit for 8 minutes?

gl on the finals man... mine ended yesterday

i wanted to do dips instead, but some crazy asian dad was there doing weird stretches on it and doing a LOT of dips

and this is 8-minute abs



the music sounds like 90s porn music aaahahaha
this is my last week with...then going to do exercises that incorporate weight

[goosefrabaz99]

SATURDAY: LEGS & SHOULDERS
Squats
185x3
245x3
PR265x2

Prone Leg Curls
110x10
120x10
140x8

Seated BB Military Press
95x8
110x6
[b]PR[b]120x5


Bent Over DB Rear Delt Raises SUPERSET with Front Lateral Raises
25x12,10
25x10,8
30x10,5

Incline Seated Calf Raises
160x15
180x15
200x15

8 minute abs

Thoughts: got really pumped today and hit a lot of PRs, in fact, in every lift. Made a huge mistake though: i've actualy been doing prone leg curls(targets the other side of legs), i just thought they were called leg extensions, so i gotta fix that. Everything else is solid. Form's starting to break in the squats, so i might just hit 275, then stay there for a a bit until my form's good, then keep looking to PR.

[goosefrabaz99]

MONDAY:Back & Bis
Deadlifts
225x3
265x2
PR305x1

BB Rows
135x6
145x6
150x4
155x5

Assisted Lat-Pullups
Weight-100x8
Weight-90x8
Weight-80x6
Regular pullups-bwx4

Curls 3x6-8

Thoughts: Felt good getting that DL PR, even though my form was crap. Might just stick back a little and get the weight with good form, then try to PR. I seriously gotta get straps for the BB rows...weight keeps slipping from me.

[goosefrabaz99]

WEDNESDAY: CHEST & TRIS
BB Bench Press
160x3
170x3
PR185x2

Decline Bench Press
135x8
135x7
145x6

Pec Flyes SUPERSET with Dips
140x8, BWx6
160x6, BWx6
BWx6

Skullcrushers
55x12
65x10
75x6

Thoughts: im a happy mofo now that I hit 185...225 is now so close to me. But i think next week im going to do a slight deload, because i added the cardio days and it's been taking a toll on my body. But for now, awww yea to my bench. I was kinda worried at first too because I was playing WoW before and I got reaaally lazy but I pulled through and pumped myself up.

[JY_21]

nice job on getting the bench PR man!
try switching out decline pressing for inclines.. I heard decline doesn't even help much.

[goosefrabaz99]

nice job on getting the bench PR man!
try switching out decline pressing for inclines.. I heard decline doesn't even help much.

yea i know what u mean, but was looking to switch it up for a little

[goosefrabaz99]

FRIDAY: LEGS & SHOULDERS
BB Squats
225x3
245x3
265x2

Prone Leg Curls
120x10
130x10
140x8

Seated BB Military Press
110x5
120x5
PR125x5

Side Lateral Raises SUPERSET with Front Lateral Raises
25x10, 9
30x8, 6
30x8, 5

Calf Raises 3x15

Thoughts:Pretty solid workout, but next week i'm gonna work a bit more on form on the major lifts, and see if i can do my max lifts with better form...maybe deload a little on the other lifts to let my body recover a bit more. Happy 4th of July to all

[goosefrabaz99]

MONDAY: BACK & BIS
Deadlifts
225x3
265x3
305x1

BB Rows
135x8
145x6
155x5
160x4

Lat Pullups
Weight-90x10
Weight-80x8
Weight-80x7
Weightxfailiure

Curls 3x8-12

ThoughtsNot bad of a workout, but I gotta work on form to get that 305 on DL..might switch it up next week with different back exercises

[goosefrabaz99]

WEDNESDAY: CHEST & SHOULDERS
BB Bench
165x3
175x3
185x1

Iso-lateral Chest Press
90x10
140x8
180x6

DB Flyes
40x10
45x8

Dips
BWx8
BW+25x6
BW+25x6

Tricep Extensions on some machine 3x8-12

Thoughts: not a bad day..but I didn't really get the 185 again since my spot helped it a little...could be because I had some pasta before and the sauce was mad thick, so i felt a bit sloggy before.

[JY_21]

I know what you mean when you just feel so sh*tty after you eat and then you workout.
still your bench is improving and i'm liking your strong ass dips

who do you workout with?

[goosefrabaz99]

I know what you mean when you just feel so sh*tty after you eat and then you workout.
still your bench is improving and i'm liking your strong ass dips

who do you workout with?

i usually go with paul gags, but he doesn't do much..noob status haha
if im there early enough, dyer and jimmay are there so they're good spots/peeps to lift with

[goosefrabaz99]

FRIDAY: LEGS & SHOULDERS
BB Squats
135x10
155x8
185x6
225x4

Leg Extensions SUPERSET with Prone Leg Curls
130x10, 130x10
140x12, 140x8
140x10, 140x6

DB Arnold Presses
35x8
35x7
40x6

Rear Delt Raises on some machine 3x10-12

Incline Seated Calf Raises
180x15
200x15
220x15

Thoughts: was pretty tired before from walking around town and other crap...kinda took it on a mini deload today. Played some bball after(suck horribly) but next week i'm going to deload on most of the lifts..maybe peak at 80% of my max as of now

[goosefrabaz99]

MONDAY: BACK + BIS
BB Deadlift
185x5
225x6
245x4

BB Rows
95x10
115x8
125x7
135x6

Lat Pulldowns
110x12
120x8
130x6

BB Curls
65x8
70x6
75x5

Thoughts: Just realized I forgot a lat pulldown set..fuuu whatever. Went much earlier in the morning(9am-ish) and i feel great now...don't have to think about lifting later, and i feel completely woken up. This week's a deload for me..going to 80% of my max lifts for the major ones(deadlift, squat, bench, military press, etc etc).

[JY_21]

lol how much does paul gag squat/bench/dl?

I really like the feeling after you workout in the morning and you feel refreshed and stuff but I can't workout without having at least 2 meals in me... I had a couple really ****ty workouts cuz I did them in the AM...

[goosefrabaz99]

lol how much does paul gag squat/bench/dl?

I really like the feeling after you workout in the morning and you feel refreshed and stuff but I can't workout without having at least 2 meals in me... I had a couple really ****ty workouts cuz I did them in the AM...

paul benches like, 125x1...he doesn't squat or DL

oogh so you usually do it after lunch?