thenewguy23's Workout Log: Get Big or Die Tryin' ! Part 2

[thenewguy23]

18/7/13

Thursday- Workout

Bench

95lbs x 8, 115lbs x 6, 146lbs x 3, 155lbs x 5, 135lbs x 5, 115lbs x 5

Squat

135lbs x 3, 155lbs x 3, 175lbs x 3

Light weight and volume to get my legs used to squatting again.

Power Clean

40kg x 5, 50kg x 5

BW Pullup

6, 6, 4

DB Shoulder Press

10kg x 8, 8kg x 8

DB Clean

Did these to hit delts
8kg x 12, 8kg x 8

Finished with a tricep pulldown and facepull superset.

Summary

Decent workout, school broke up today too!

[thenewguy23]

26/7/13

Thursday- Workout

Good Workout, Strength is finallllly coming back to me - I NEED to do more plyometrics and speed work though.

Bench Press

135lbs x 3, 145lbs x 3, 155lbs x 3, 175lbs x 3 PR, 155lbs x 5, 135lbs x5

Very good! Didn't realise I had 175lbs on the bar - if I did I probably wouldn't of got the pr so its all good.

Squat

135lbs x 5, 155lbs x 3, 175lbs x 3, 185lbs x 3, 205lbs x 3, 215lbs x 3

Wanted to do more but I had to keep form in mind so I kept it at this. Hope to hit some PR's next week though!

BW Pullup

6, 6, 4

Summary

Enjoyed this workout, weighed in 164lbs this morning, plan to get to 170-175lbs soon and then cut fat down to single digit bodyfat and lean bulk the rest of the year!

Didn't realise I'd hit 9 pages, thanks to all the guys who've been in this log. I definitley need to get my weight up and speed up. MOAAAR plyometrics starting Saturday-Monday.

FOR THOSE INTERESTED: I will be doing Jack Cascio's 30 Day Vertical Jump Cure along with TTS Elite and the speed program along with it - http://twicethespeed.com/product.php

[thenewguy23]

29/7/13

Lifted on Sunday. Not logging the workout since it was nothing special, on Monday I did a plyometrics session.

Monday - Workout

Very nice session, great activation in glutes, hips and hamstrings.

What I did:

10 ME Jumps w/10lb dumbells
10 Ski Jumps
10 SL Lateral Jumps
2x10 Tuck Jumps
10 Rocket Jumps
10 Pogos

Summary

Very intense workout, dripping in sweat afterwards

[thenewguy23]

30/7/13

Tuesday - Workout

Nice Workout, couldn't squat heavy due to plyometrics the day before.

Bench Press

50kg x 10, 60kg x 5, 70kg x 3, 75kg x 3, 60kg x 6

Squat

155lbs x 3, 165lbs x 3, 185lbs 3x3

Kept it light and focused on exploding upwards.

Pull Up

6, 7, 6

Deadlift

80kg x 2, 100kg x 1, 120kg x 1

Summary

Decent workout

[thenewguy23]

Did another plyometric workout just now along with the growtaller4idiots program, my sister bought it and I told her if it works I'd give her £20, lol lets see if this program is as good as people 'claim', if it is I should be 5'11 by September and 6'0 by my birthday

[Blade96]

so much strength gained ****

[thenewguy23]

so much strength gained ****

Not as much I should, I've hit a huge plateau due to not eating much and going out with friends. Starting up American Football so hopefully that encourages me to gain a bit more weight. Really wanna get to 175lbs lean, fast and taller though

[thenewguy23]

20/8/13

Tuesday - Workout

Nice workout, my squat isn't going up like I want it too though and my bench is stalling, trying to break through the plateau.

Bench Press

40kg x 8, 50kg x 5, 60kg x 3, 70kg x 3, 77.5kg x 3, 70kg x 6, 60kg x 6

Solid, was hoping to go for a 3RM of 82.5kg but didn't have it in me. Might go back to linear progression rather than ME sessions.

Squat

60kg x 5, 70kg x 3, 80kg x 3, 90kg x 3, 95kg 2x3

Decent... Want to hit 3 plates soon though.

Pull Up

3 x 6

Shoulder Press

Light weight with dumbells. Did 12kg 3x8

Summary

Ok workout, not getting all the exercises I want to do in though so my rest will have to decrease

[thenewguy23]

Update:

- Wrist almost 100%, Will resume lifting Tuesday, 3 days per week (4-5 if you include little school gym sessions)
- New lifting program in the works. Will start with a 3-4 week hypertrophy and endurance phase.
- Sprinting 2 times intensely per week, will sometimes
- Plyometrics 1-2 times per week
- Looking to add lean mass to my frame and eventually do a body re-composition before summer
- Basketball training is once per week with occasional matches and this is the same for rugby

Thanks to everyone following the thread, can't wait until I can get back to lifting and training the way I want to. And now I'm a lot more careful, a big reason why I had such a long wrist injury was due to not letting it recover, there were countless times where I went to rugby or basketball or even the gym and it simply got worse. Lesson learned, now it's all about getting back to where I was and progressing.

[UncleDru]

keep hustlin cuz

[thenewguy23]

Not been here in too long.

Honest truth is that I haven't progressed. Injuries, school, exams have ****ed me up but I'm back at it. Will start posting ITT again.

[thenewguy23]

1/6/14

Tuesday - Workout

MORNING WEIGHT: 164LBS

BAAAAAD WORKOUT, just realised I haven't progressed much at all! Injuries, Exams etc. This summer I can't mess about and with that I'm trying to add as much mass as possible and maybe drop fat in about september, I realised I was just trying to lose fat and get lean for summer and did not have performance in mind. I know I've gotten more athletic since last year but strength wise not much has changed so I am switching my focus. Today was a deload by the way.

Bench Press

50kg x 8, 60kg x 5, 65kg x 5, 70kg x 5, 72.5kg x 3, 60kg x 5

Getting back to linear progression soon, just went random with the sets to get an idea of where I'm at. I'm guessing my max now is around 185lbs, need to touch 225lbs real quick though.

Squat

60kg x 5, 70kg x 3, 80kg x 3, 75kg 3x5

Back to linear progression!! We'll see how much I can add weekly

Pull Up

3 x 5

Shoulder Press

15kg 3x5 , nice and light

DB Incline Press

20kg 3x6

Summary

Workout wasn't great, didn't eat properly and wasn't fueled but I can't make that a habit. Hopefully back in the gym on Thursday, not sure on what to do tomorrow, maybe some mobility work

[thenewguy23]

6/6/14

Sunday - Workout

BACK IN THE GYM!
Lifts are progressing again, hope to get a 90Kg bench before August and hopefully two plates come september. That means when I cut my strength will hopefully only drop slightly and I'll be stronger than I am now at a lower body fat %.

Bench Press

135lbs x 5, 145lbs x 5, 155lbs x 5, 165lbs 3x3, 155lbs x 5

Since I did 155lbs 3x5 on Thursday I decided to do a 3x3 on a weight 10lbs up. Hopefully I can continue to do this and next week I should do 165lbs 3x5 but 175lbs 3x3 on the last workout. I'll also be going to American Football training so I may not be able to get 3 sessions in.

Incline Bench

110lbs x 8, 110lbs x 6, 110lbs x 6, 135lbs x 6

Low rest periods here

Pull Up

3 x 6

Up 1 rep from last session

Dumbell Row

55lbs 4 x 10

Very easy! Going to try and linear progress in this starting next week

Vanity Work

Did exercises like curls, front raises etc. to finish the workout then hit the field.

Field Work

Couldn't get too many sprints in today but got my sister to film a start for my 40. Hopefully some of you guys can critique! I was already fatigued and had a quad cramp before so I wasn't too explosive coming out and I think I rose up too early. Anyway, here it is:



ground wasn't flat either but there it is!

Summary

Average workout, didn't hit squats since I intended on sprinting. Just looking forward to gaining strength and muscle again! Planning to register for the January/April SAT also, my path to America will most likely be through academic ability and hopefully I can enhance that with Sport but I know the difficulties

[Sigit1212]

Hello Newguy23..
Introduce I'm Sigit..5'9..student..from Indonesia... Starting from air alert - crossfire - do squat deadlift in weight room but until now juz touch the rim,can't dunk.. Can you mentoring Me bro?.. Like a Dream if I can dunk..it's my Big Dream.. Maybe u Can help me.. Warm Regards.

Maybe VJC can help me..
Thanks before..


Warm regards

* If u want to donate ur VJC program & want to mentoring me..this my email

Email: crewtwelve12@gmail.com