Ensix's Workout Log

[Ensix]

Thought I'd also start a log, for others to see and for myself.


Stats:

When I started (beginning of 2011):
Height: 5'9
Weight: 129 lbs
Bench: 99 lbs

Current:
Height: 5'10
Weight: 150-151 lbs (started creatine a few weeks ago, weight will rise)
Lifting stats in sig.


I follow a routine I have put together myself.


Today I did:

Leg Press: 3x10x550lbs
Standing Press: 3x5x110lbs
Lateral raises: 3x10x22lbs

[Ensix]

Today I did:

Power Clean: 3x154lbs; 3x176lbs; 1x198lbs
Hang Clean High Pull: 3x3x132lbs
Behind Neck Push Press: 3x3x110lbs
Front Squat: 3x110lbs; 3x132lbs; 3x154lbs


This was the 4th day of my split. My wrists were fuking stiff after every serie of thy front squat.

[rasse226]

What are your lifting stats? And what routine is it that your running?

[Ensix]

What are your lifting stats? And what routine is it that your running?

Bench is 105kg, squat 140kgx2 and deadlift is 150kg, piss weak deadlift lol.

[rasse226]

Bench is 105kg, squat 140kgx2 and deadlift is 150kg, piss weak deadlift lol.

Good squat! If its to parallel...

And the routine?

[Ensix]

Good squat! If its to parallel...

And the routine?

I do olympic squats, which is below parallel, parallel is pathetic imo, everyone should go as low as possible.

Routine is a 4 day split which looks like this: Chest/Tri; Back/Bi; Legs/Shoulders; Olympic Lifts

Here's my squat if you're interested: http://s434.photobucket.com/albums/q...t=Minufilm.mp4

[rasse226]

You should know that splits suck unless your on drugs. A push/pull, Upper/Lower anything that works each muscle 2-3 times a week would be a much better choice

[Ensix]

You should know that splits suck unless your on drugs. A push/pull, Upper/Lower anything that works each muscle 2-3 times a week would be a much better choice

I'll consider that. It's just I wanna do olympic lifts but if I incorporate them also in a A/B routine, the workouts will be too long.

[Ensix]

Today was chest and triceps.

What I did:

Flat Bench: 3x198lbs; 1x198lbs; 1x198lbs
Incline Dumbbell Bench: 3x10x47lbs
Weighted Dips: 3x10x33lbs
Skull Crushers: 3x10x66lbs


This was a sucky workout I have to say, bench sucked ass.

[Ensix]

Today was back and biceps.

What I did:

Double Overhand Grip Conventional deadlift: 3x5x286lbs
Weighted Pullups: 3x8x44lbs
Dumbbell Rows: 3x10x90lbs
Alternating Seated Biceps Curls: 1x8x41lbs; 1x6x41lbs; 1x4x41lbs


Damn weighted pullups really wore that biceps out, other than that, this was a great workout due to my deadlift.

[Ensix]

Today was legs and shoulders.

What I did:

Olympic Back Squat: 0x330lbs; 3x3x264lbs
Leg Press: 3x10x440lbs
Standing Press: 3x6x110lbs
Dumbbell Lateral Raises: 3x10x28lbs


Failed at squat max attempt, probably due to yesterdays heavy deads, I'll have to change my routine.

[Saintsqc]

I like your squat form. You dont see someone squat like that often. Nice and slow, you keep a good form all way down. Do you have a good coach? Or did you learn that on your own??

You have good stats for your weight. Since how long have you been lifting? If you started recently, you will have awesome lifting stats in no time!

A mix of bodybuilding and olympic lifting. I like that. Sub'd

[Ensix]

I like your squat form. You dont see someone squat like that often. Nice and slow, you keep a good form all way down. Do you have a good coach? Or did you learn that on your own??

You have good stats for your weight. Since how long have you been lifting? If you started recently, you will have awesome lifting stats in no time!

A mix of bodybuilding and olympic lifting. I like that. Sub'd

Noone has taught me to squat, all by myself.

I've been lifting since the beginning of year 2011, I was a skinny little phag back then, couldn't event bench 110lbs back then.

Thanks for the nice words.

[Ensix]

Today was olympic lifts day.

What I did:

Power Snatch: 5x88lbs; 5x99lbs; 5x110lbs; 2x121lbs
Hang Snatch High Pull: 3x5x110lbs
Split Jerk: 3x132lbs; 3x154lbs; 0x176lbs
Overhead Squat: 3x3x88lbs


Could've done heavier weights on power snatch, but my legs are sore in all places because of yesterday, and the left leg feels really destroyed, pains in hamstring. Split jerk was bad too, I'll blame it on the legs.

[Ensix]

I've changed up my routine, here's how it looks now:


A:

Squat 3x5/3x3
Bench 3x8
Seated Press 3x8
Weighted Dips 3x8


B:

Power Snatch 5x3
Hang Clean High Pull 3x5
Weighted Pullups 3x8


C:

Power C&J 5x3
Behind Neck Push Press 3x5
Weighted Dips 3x8


D:

Deadlift 3x5/3x3
Rows 3x8
Weighted Pullups 3x8
Curls 3x8

[Ensix]

Today was day A from my new routine.

What I did:

Flat Barbell Bench Press: 3x8x176lbs
Deep Squat: 1x5x264lbs; 1x5x242; 1x5x220lbs
Seated Press: 3x6x110lbs
Weighted Dips: 3x6x33lbs


Bench was actually decent today. On squat, I wanted to do 3x5 with 264lbs, but the squat rack was occupied by a curlmonkey, so I had to use the normal bar rack. Seated press was retardedly uncomfortable so I only got 3x6 with 110lbs.

[Saintsqc]

Did you design your routine?

lol @ curl monkey. You serious? There was a dude in a squat rack doing only curls?

[Ensix]

Did you design your routine?

lol @ curl monkey. You serious? There was a dude in a squat rack doing only curls?

Yeah I designed it, it's push/pull basicly.

Yup, the curlmonkey was a fat bald manlet with bitch tits, later he grabbed a bench and did skull crushers there too lol..

[Saintsqc]

Yeah I designed it, it's push/pull basicly.

Yup, the curlmonkey was a fat bald manlet with bitch tits, later he grabbed a bench and did skull crushers there too lol..

lollll! Tell him to GTFO next time. He doesnt need a rack to curl 20s .

Anyway. I plan to follow a push/pull after my cut. I'll watch how it goes for you, maybe it will give me some ideas

Just a little thing though. I have no knowledge in oly lifting but...isnt better to train with high frequency to increase your oly lifts? I mean, they are pretty technical and the more often you practice it, the better you get?I just wanna give you food for thoughs. Wouldnt be better to pick 2 lifts and do it every work out? I dont know...squat on push days, C&J on pull day or something like that?

[Ensix]

lollll! Tell him to GTFO next time. He doesnt need a rack to curl 20s .

Anyway. I plan to follow a push/pull after my cut. I'll watch how it goes for you, maybe it will give me some ideas

Just a little thing though. I have no knowledge in oly lifting but...isnt better to train with high frequency to increase your oly lifts? I mean, they are pretty technical and the more often you practice it, the better you get?I just wanna give you food for thoughs. Wouldnt be better to pick 2 lifts and do it every work out? I dont know...squat on push days, C&J on pull day or something like that?

If I would do them that often, then there would be no time for normal lifts, and right now the frequency doesn't bother me, so I'm okay with it.

It seems your pretty identical to me, I'm the same height I think (176.5 cm) and weight is pretty much the same, 1-2 lbs doesn't make a difference, but you're 4 years older. Your deadlift is way high, and squat a little bit lower, power clean is exactly same as mine lol. How long have you been lifting?


Oh and today was day B from my new routine.

What I did:

Power Snatch: 3x44lbs; 3x66lbs; 3x88lbs; 3x110lbs; 1x132lbs
Hang Clean High Pull: 3x5x132lbs
Weighted Pullups: 3x8x33lbs


I catch the weight way too high on power snatch, I attempted 132 lbs like 3 times, out of which only 1 was successful, because I simply won't go low enough to catch the weight, bothers me. The one time I did catch it, was just a try with a bit more power than the other two tries, oh well..

[Saintsqc]

I started deadlift maybe 1 or 2 years ago. At the beginning, I wasnt even able to pull 135
I started squat at the same time. Back then, there was no rack, only smith machine in my gym. It took me around 3 months to start from 135 to 255x5 on free weight squat. I had to stop though. I cant substain the internal pressure for too long...I switched to high rep front squat but my stats suck (165x10 is my actual max...).
I started power clean maybe 6 months ago. From 95 to 198. Actually, Im on a cut and Im unable to improve it anymore. I tried and failed at 200.

Feel free to post in my thread if you want to http://forum.bodybuilding.com/showth...#post843300741

IMO, 132lbs on a snatch is good, especially when you are 16, 150 lbs and with no particular oly coaching. Cleaning stuff over my head scare the **** out of me. You ever watched this vid?

[Ensix]

I started deadlift maybe 1 or 2 years ago. At the beginning, I wasnt even able to pull 135
I started squat at the same time. Back then, there was no rack, only smith machine in my gym. It took me around 3 months to start from 135 to 255x5 on free weight squat. I had to stop though. I cant substain the internal pressure for too long...I switched to high rep front squat but my stats suck (165x10 is my actual max...).
I started power clean maybe 6 months ago. From 95 to 198. Actually, Im on a cut and Im unable to improve it anymore. I tried and failed at 200.

Feel free to post in my thread if you want to http://forum.bodybuilding.com/showth...#post843300741

IMO, 132lbs on a snatch is good, especially when you are 16, 150 lbs and with no particular oly coaching. Cleaning stuff over my head scare the **** out of me. You ever watched this vid?

Yes I've seen it, quite a accident lol. Doesn't scare me though.

And my snatch is good?



I would go to a olympic lifting practice or something if there were such a thing close to me, but I haven't heard of any.

[Saintsqc]

Yes I've seen it, quite a accident lol. Doesn't scare me though.

And my snatch is good?



I would go to a olympic lifting practice or something if there were such a thing close to me, but I haven't heard of any.

Damn! Really?

I cant say anything on your form...but damn, it impress me nonetheless. You did a weightlifting contest? Seriously? That's awesome! What was your result??

[Ensix]

Damn! Really?

I cant say anything on your form...but damn, it impress me nonetheless. You did a weightlifting contest? Seriously? That's awesome! What was your result??

No that's not me lol, simply an example how a skinny dude what weighs less than me snatches over 1.5x more!

[Ensix]

Today was day C from my new routine.

What I did:

Power C&J: 3x110lbs; 3x132lbs; 3x154lbs; 1x176lbs; 0x198lbs
Behind Neck Push Press: 3x3x110lbs
Weighted Dips: 3x4x33lbs


On power C&J I couldn't jerk the 2 tries with 176lbs, succeeded with only 1, and I couldn't even clean 198lbs. I did low reps on dips because my chest and front delts are still sore from monday. Tomorrow is a rest day.


Currently weighed myself 156 lbs, note that it's evening time and I've eaten much, in the morning I'm 2-3 lbs lighter. Weighed myself in the morning and I was 152 lbs.

[Ensix]

Today was day D from my new routine.

What I did:

Conventional Deadlift: 3x2x308lbs
Barbell Rows: 3x8x132lbs
Weighted Pullups: 3x6x44lbs
Barbell Curls: 3x6x88lbs


Deadlift was actually meant to be 3x3, but I couldn't pull off 3 reps, so I did 3x2 instead, still fuking heavy ****. I started doing the default barbell rows (bodybuilding style rows I guess) because simply I feel my lats more that way (than the way I did before, bar touched the ground and my back was almost parallel to the ground). Oh and that same fat slob (who uses the squat/power rack for exercises that are meant to be done at a normal rack) messed up my pullups, after the first serie I had to move to a lot ****tier pullup bar, he probably saw that it was a problem for me, but didn't do ****. I pity him, he did 242lbs squats with a belt and knee wraps, ****ing fat pussy.

[Saintsqc]

Today was day D from my new routine.

What I did:

Conventional Deadlift: 3x2x308lbs
Barbell Rows: 3x8x132lbs
Weighted Pullups: 3x6x44lbs
Barbell Curls: 3x6x88lbs


Deadlift was actually meant to be 3x3, but I couldn't pull off 3 reps, so I did 3x2 instead, still fuking heavy ****. I started doing the default barbell rows (bodybuilding style rows I guess) because simply I feel my lats more that way (than the way I did before, bar touched the ground and my back was almost parallel to the ground). Oh and that same fat slob (who uses the squat/power rack for exercises that are meant to be done at a normal rack) messed up my pullups, after the first serie I had to move to a lot ****tier pullup bar, he probably saw that it was a problem for me, but didn't do ****. I pity him, he did 242lbs squats with a belt and knee wraps, ****ing fat pussy.

looollll! By the way you talk about him, I picture him like a small weak homo/retard. Something like that
Kick this *** in the nuts next time he bench press haha

Strong curl BTW.

[Ensix]

looollll! By the way you talk about him, I picture him like a small weak homo/retard. Something like that
Kick this *** in the nuts next time he bench press haha

Strong curl BTW.

Could've gone for more reps on the curls if I hadn't done weighted pullups before that. Haha, he's a manlet fatty, I didn't bother myself to explain him that I needed the pullup bar. Oh well, let's just hope he wont stumble onto my workouts again. :P

[Ensix]

Today I did:

Flat Barbell Bench Press: 1x10x176lbs; 2x8x176lbs
Sprints: 4x40m at max speed
Seated Overhead Press: 3x6x110lbs
Weighted Dips: 3x8x33lbs


Bench was surprisingly good. I couldn't do squat because my iliac muscle hurts when I squat, feelsbadman, so instead I did sprints. Dips were fairly easy too, but I didn't go over 8 reps. I would've filmed me benching 220 for a rep or two if I would've someone to film, next monday then I guess.

[Saintsqc]

Today I did:

Flat Barbell Bench Press: 1x10x176lbs; 2x8x176lbs
Sprints: 4x40m at max speed
Seated Overhead Press: 3x6x110lbs
Weighted Dips: 3x8x33lbs


Bench was surprisingly good. I couldn't do squat because my iliac muscle hurts when I squat, feelsbadman, so instead I did sprints. Dips were fairly easy too, but I didn't go over 8 reps. I would've filmed me benching 220 for a rep or two if I would've someone to film, next monday then I guess.

Strong bench press, especially with your BW! And you are only 16! Youre going to be a strong mofo at 21 lol!