Nick's Workout Log- Determined to Prove Them Wrong

[Lanny14]

Alright, so I'll start off in March of 2008. I was highly overweight, 5'8, 180 lbs probably around 25-30% BF. I took alot of crap from people about it, so one day I just started doing pushups and crunches in my basement(I was 13 at the time, did no research) and I started eating less. I was losing weight, lots of weight. Come summer, I was alot leaner, but I wasnt as lean as I wanted to be. So, I decided to eat even less, going from probably about 1.8k-2k cals to around 400 cals a day over the course of a month. I took a class at my local community center gym during this time, and learned a bit more about exercising, although, I stuck to the machines. I tried benching once, couldn't even rep the bar once.

I was really unhealthy at the time. I woke up one morning and looked at myself in the mirror in disgust, and I went over to the scale and was shocked when the numbers came up. 119 lbs is what I had gotten myself down to. I felt horrible. I made one of the best decisions of my life. I started eating more. I came on this website and posted all of my 'noob' questions on the forums, getting help from people. I didnt really watch what I ate however, so one day I could have been at a caloric deficit and the next I could have far exceeded my maintenance calories. After reading through various articles and transformations on this site, I picked up quite a bit of info. I started bulking, eating roughly 3500 cals a day. I went from training bi's like crazy and neglecting legs to a strength routine, Rippetoe's Starting Strength. After that, I switched to a 5 day split, which I am on to this day(I have changed up some exercises, rep schemes, etc.)

Monday: Shoulders/Traps
Tuesday: Arm's
Wednesday: Off
Thursday: Legs
Friday: Chest
Saturday: Back
Sunday: Off

*I ADD WEIGHT EVERY DAY

SHOULDERS: Seated Military Press- 3x 5,5,4
Upright Row and Lateral DB Raise SS- 3x10,9,8
Front DB Raise- 3x10,9,8
Face Pulls- 3x 9,8,8

ARMS: CG BB Curls- 3x 8,7,6
CG BP and Alternating Hammer Curl SS- 3 x 9,8,8
Weighted Parallel Dips- 3x9,8,8

Legs- Squats 3x 7,6,5
Front Squat and Hamstring Curl SS- 3x 10,9,8
Leg Extension- 3x9,8,8
Calf Raise- 3x 14,12,10

Chest- Incline BP- 3x 5,5,4
Flat BP and Cable Flye SS- 3x 6,5,5(Bench press) and 3x 9,8,8(Flyes)
Decline BP- 3x 7,6,5
DB BP 3X 8,7,6

Back- Wide Grip Pullups- 3x 6,5,5
T-Bar Row and Lat Pulldown SS- 3x 9,8,8
BB Row- 3x 8,7,7
Rack Pull- 3x 6,6,5



Main Lifts as of Nov. 2008-Sept. 2009
Bench: 55x 5 - 155 x 5
Squat- 45x5 - 295x5
Deadlift- 45x5- 260x5 (I am injured right now, muscle pull in lower abdominal/groin area, so I currently do Rack Pulls at 315x5)

119 LBS as of Nov. 2008, 175 LBS as of September, 2009.

[Lanny14]

The only goal I have at this moment is to get bigger and get stronger .

[Lanny14]

Just did arms in about 25 minutes. I struggled with the CG curls so I switched to normal BB curls at the same weight. I move up on close grip bench and on my hammer curls. My arms are really sore, now I'm stuck waiting until thursday for legs, can't wait!

[Lanny14]

Just did legs today. Did squats at 295 but felt I wasnt getting low enough so I dropped the weight to 275. Replaced leg press with hack squats too! So here it is:
squats: 295 1x6, 275 3x7
hack squat: 190 3x7(grip was bad, bar kept siipping)
leg extension(250) and hamstring curl(200) superset 3x9,8,8
calf raises(on incline leg press, 4 45 lb plates and 1 10 lb plate per side) umm, 425 lbs 3x 11,10,9

So I did better in some lifts and slightly worse in others. I'm in slot of pain, so I feel confident in my performace today. Chest day tomorrow,!

[Lanny14]

Chest day today. Decided to do flat bench first and pair incline with cable flyes as a superset. Had to drop on the incline and decline though. Not sure what's up lately. I have back tomorrow, I hope it goes well, I'm moving to 315 rack pull too . Forgot my iPod today, perhaps that's why I was struggling, considering my gym plays colbie caillait and lady gaga.

If I don't move up tomorrow I'm going to consider taking a week off.

[Lanny14]

Just did back. Really instense workout. I walked to the water fountain and back and kept on going. Hardly any rest except between my rack pulls, I finally have 3 45 plates on each side! I'm really sore now lol

[msurfboi]

Just did back. Really instense workout. I walked to the water fountain and back and kept on going. Hardly any rest except between my rack pulls, I finally have 3 45 plates on each side! I'm really sore now lol

good job on rack pulls man keep it up

[Marleau12]

Keep working hard Nick!

[Wolf-Baron]

Just did back. Really instense workout. I walked to the water fountain and back and kept on going. Hardly any rest except between my rack pulls, I finally have 3 45 plates on each side! I'm really sore now lol

awesome dude

subbed

[Lanny14]

Got back from my shoulder workout today. Had to go to a different gym as mine was closed for labor day. Goodlife Fitness, it was atleast 6x bigger than my current gym which felt really wired. To make matters worse, my iPod headphones broke after my first set of overhead press so I was lifting to Madonna. All my lifts stayed the same too, I feel un-accomplished right now. Going out to get new headphones today, let's hope for a good arm day tomorrow

[Lanny14]

Arms today. I switched to normal bb curls instead of cg curls, I did 120 CG BP(moving up5 lbs a week) and I hammer curled 35's for 10 reps per arm, then 8 and 8. I added 2.5 more lbs to weighted parallel dips. Amazing workout. The new headphones felt good.
Plans for next arm day-
bb curl 80 lbs for 5 reps
cg bench 125 for 8 reps
db hammer curl 40 lbs per hand for 8 reps each
weighted tricep parallel dip bw + 40 lbs(220 lb total) for 6-8 reps

[cha0sblader]

Got back from my shoulder workout today. Had to go to a different gym as mine was closed for labor day. Goodlife Fitness, it was atleast 6x bigger than my current gym which felt really wired. To make matters worse, my iPod headphones broke after my first set of overhead press so I was lifting to Madonna. All my lifts stayed the same too, I feel un-accomplished right now. Going out to get new headphones today, let's hope for a good arm day tomorrow

Music can make or break a workout. Keep it up. subbed.

[Lanny14]

Just got in from school.

Did legs at 6:30 am this morning, showered, and went to school(right beside my gym )

i moved up to 290 in squats x 7, did hack squats at 200 lbs x 8(had to switch to mixed grip, the bar kept slipping), i had to drop my superset though, lots of people use leg machines at 7 am. so i did leg extension: 250 x 6, 247.5 x 5, 245 x6. I did hamstring curls at 215 lbs, and i did calf raises, but i had to drop some weight(40 lbs) because my calves are getting hit hard by the new barbell hack squats.
goals for next leg day:
squat 295x7
bb hack squat 205
leg extension 250x7 for 3 sets
hamstring curl 220x8 for 3 sets
calf raise(incline leg press) back up to where i was.