Royalz19 First Workout Log (Wish me Luck)

**royalz19** · 08-30-2012, 06:09 PM

Hey guys and gals! I am new to this website. This will be my first log well except my little notebook with my stats. Here is a little information about me. My family doesn't have the best physique genes. Were either fat or skinny no in between. My older brother broke that with the military but gained a lot of unwanted weight when he got out. I want to change this; I don't want this happen to me. So I got to do something about it! My name is Kevin. I am currently 5'11 ft short. I weigh about 160-165. With a body fat percentage I am not proud of.. (abs don't show). I don't consider my self a beginner but I've been on and off with not much motivation. So I will start my stats fresh. I will be starting all my stats at 135 Well lets start this log I will be doing multple work out programs. I will keep them posted

Work Out 4-5 days a week, then intense cardio once a week.

GOALS:
Total Weight 180-195
2 Plate Bench
3 Plate Squat
4 Plate Dead lift
Define stomach (abs)

Start/Current/Goal
Weight: 166/170/195
Bench: 135/195/225
Squat: 135/205/315
Deadlift: 135/205/405
Abs: 0pack/6pack hahaha idk why I laughed -__-

Supplements
OPT NUT Protein
OPT NUT Casin protein
OPT NUT Creatine
OPT MEN vitamins
OPT NUT Amino Energy

If you have any suggestions for me to reach my goals please let me know. Thanks

**royalz19** · 08-30-2012, 06:10 PM

Current Workout Program: Babylover's SS (Saw this... looks interesting with his gains.)

The two days:

A day:
Squat 3x5
Bench 3x5
Chins 15-20 total reps, add weight or use assisted.
Rows 3x5 SUPER STRICT.
Optional: Cable rows, 3x8 bicep work, 3x8 rear delt flyes

B day:
Front squat 3x5
MP 3x5
Deadlifts 1x5
Optional: 15-20 reps of dips, 3x8 tricep work"

**royalz19** · 08-30-2012, 06:11 PM

Current Photo: 08/30/12
photo(23).jpg

**royalz19** · 08-30-2012, 06:12 PM

I will be heading to the gym now and I will keep you posted on the stats as I return

**royalz19** · 08-30-2012, 08:02 PM

Day 1. Option B. Overall good work out.

Front Squat:
3x5 of 115 (will move up next time)

Military Press
1x5 of 90
2x5 of 95 (Struggled.. but finished. Will Start out at this weight)

Dead Lift:
1x5 of 205 (Moving up next time)

Dips:
3x20 [no extra weight]

Tricep pull downs:
2x8 of 40
1x8 of 50 (Next time starting off at this)

Reverse Grip pull downs
1x8 of 40
1x8 of 50
1x8 of 60 (starting off with this next time)

Over head tricep
1x8 of 65
2x8 of 70 ( starting off with this next time)

Overall good work. Not to thrilled with my MP and front squat stats though.

**Avish89** · 08-31-2012, 04:22 AM

Hey I started with SS also but not the babylover variation
can I ask why you choose babylover over rippetoe?

Just wondering, not criticising.
Nice on deadlift btw!

**royalz19** · 08-31-2012, 06:29 AM

Well before I signed up on this website I've done that. Im my opinions the results I was getting were a little slow. So far with this program it seems to be getting results quicker. Otherwise from that, I've had a lot of people recommend it to me.

**Curtis135** · 08-31-2012, 06:35 AM

Im deffiantly going to copy this routine bro, im in the same boat. Excpet i weigh only 130lbs -.- Ill start today and let you know in a week if i see any good gains !

**royalz19** · 08-31-2012, 07:07 AM

Originally Posted by Curtis135

Im deffiantly going to copy this routine bro, im in the same boat. Excpet i weigh only 130lbs -.- Ill start today and let you know in a week if i see any good gains !

Yeah man let me know, and do work! Once I get out of work 7pm est. I will hit the gym and post up the stats.

**erikwvh** · 08-31-2012, 08:37 AM

Are you doing overhead BB skullcrushers? Just tried laying down BB skullcrushers and they killed my triceps more than pulldowns or anything. Worth a shot.

**royalz19** · 08-31-2012, 01:39 PM

Originally Posted by erikwvh

Are you doing overhead BB skullcrushers? Just tried laying down BB skullcrushers and they killed my triceps more than pulldowns or anything. Worth a shot.

Mm I'll give the laying down skull crushers a shot.. I'm going to keep the pull downs and reverse grip because I want to hit all 3 faces of the tricep.

To awnser your question no I was doing over head tricep with the dumbbell.

**royalz19** · 08-31-2012, 04:31 PM

Going to the gym in about 30 min.. got to let my food digest haha. Going to go hard.

**royalz19** · 08-31-2012, 06:59 PM

Just got back from the gym. Had a killer work out..

Option A
Squat:
1x5 of 205
1x5 of 205
1x5 of 205

Bench Press:
1x5 of 185
1x5 of 185
1x4 of 195 (Last rep spotter needed to help me)

Wide grip chin ups
1x10
1x6
1x4

Barbell Rows
1x5 of 135
1x5 of 135
1x5 of 135

Cable Rows
1x8 of 90
1x8 of 105
1x8 of 120

Dumbbell Curl
1x8 of 35
1x8 of 35
1x8 of 35

Reverse EZ bar Curl
1x8 of 40
1x8 of 40
1x8 of 40

Seated Preacher Curl
1x8 of 45
1x8 of 45
1x8 of 40

Rear Delt Fly Machine
1x8 of 60
1x8 of 70
1x8 of 80

Afterwards I did a killer Ab workout. haha I feel great.. wanted to puke my dinner :P

**royalz19** · 08-31-2012, 07:09 PM

photo(27).JPG photo(28).jpg

Here are some more progress shots as of 08/31/12

**royalz19** · 08-31-2012, 09:19 PM

Just found out that my 24/7 gym has different hours for the labor day weekend.. im tight. 7am-3pm. Looks like im gymless til tuesday. LOL

**thenewguy23** · 09-01-2012, 02:08 AM

In, good luck!

**royalz19** · 09-01-2012, 09:43 AM

Originally Posted by thenewguy23

In, good luck!

Thanks man!

**royalz19** · 09-01-2012, 06:19 PM

Okay well since my gym is closed for the labor day weekend.. I will work out with my iron gym hahaha. :P brb

**royalz19** · 09-02-2012, 07:29 PM

Cant wait til tuesday.. so I can start working out again :P

**royalz19** · 09-04-2012, 02:31 PM

Gym opened back up today... had a GREAT workout! I had a drink of Amino Energy by Optimum.. it was great. Here are the stats.

Squat:
1x5 205
1x5 215
1x5 225 (YES hit two plates!)

Bench:
1x5 190
1x5 195
1x5 200 (last rep spotter helped) ... finally hit the 200 mark?

Wide grip chin up:
1x10
1x10
1x10 (soo easy)

BB Row:
1x5 135
1x3 155 (Very sloppy; got very cocky dropped down)
1x5 145 (good weight)

Cable Row:
1x8 135
1x8 150
1x8 150

DB Curls
1x8 35
1x8 40 (Great set struggled at the end)
1x8 35

EZ bar reverse curl:
1x8 50
1x8 50
1x8 50 (moving up)

Preacher DB Curl: (replacing preacher machine)
1x8 35
1x8 40
1x8 35 (great exercise)

Rear delt fly machine
1x8 80
1x8 90
1x8 90

Rear delt db fly
1x8 10
1x8 10
1x8 15 (not sure if im doing this right)

Well those are the stats of today's session. Did good. Almost everything went up!

**thenewguy23** · 09-04-2012, 11:07 PM

Gj with pr's, keep it up

**royalz19** · 09-05-2012, 03:52 AM

Originally Posted by thenewguy23

Gj with pr's, keep it up

thanks man +repped ya

**royalz19** · 09-05-2012, 09:59 AM

Just had the worst work out in my life... Not sure if it's a plateu or I was just not feeling it..

Front Squat: Complaints.. My left knee was hurting bad during this.. idk why. Also I can no longer hold it in the olympic way.. wtf.

1x5 115
1x5 125
1x4 125

MP:

1x5 95
1x4 105 sloppy.. -__- apparently my shoulders are week?
1x5 95 struggled

Deadlift
1x5 215 struggled

Dips
1x20
1x20
1x20

Curling Bar Skull Crusher
1x8 40
1x8 50
1x8 50

Reverse pull downs
1x8 50
1x8 55
1x8 60

Rope pull down
1x8 50
1x8 60
1x8 50

Idk what happen today.. maybe it was the creatine? idk.

**royalz19** · 09-06-2012, 12:43 PM

My god.. I jsut had ANOTHER ****ty work out..

Squat:
1x5 225
1x5 225
1x5 225

Bench
1x2 195
1x4 185
1x5 175 (COMPLETE ****)

Chin up
1x10
1x10
1x10

BB row

1x5 135
1x5 135
1x5 135

DB curl
3x8 30

Rear delt machine
3x70

Everything dropped... It's school man. I'm also losing weight because i am not able to eat as much.

**thenewguy23** · 09-08-2012, 11:16 AM

Unlucky with the workout, you just need to keep nutrition and sleep in check and you'll be good to go next time

**royalz19** · 09-08-2012, 05:11 PM

Originally Posted by thenewguy23

Unlucky with the workout, you just need to keep nutrition and sleep in check and you'll be good to go next time

Yeah man.. I'm buying materials to make my home made calorie shakes. Going to go in hard.

**TheBoyBoyJesse** · 09-08-2012, 07:35 PM

Eat more man. I noticed all my lifts flew up when I ate more. GL and subbed

**royalz19** · 09-08-2012, 09:03 PM

Originally Posted by TheBoyBoyJesse

Eat more man. I noticed all my lifts flew up when I ate more. GL and subbed

Thanks man, like i said before.. im buying stuff to make calorie shakes. Also I am going to keep count on my calories now. +repped ya

**TheBoyBoyJesse** · 09-08-2012, 10:30 PM

Originally Posted by royalz19

Thanks man, like i said before.. im buying stuff to make calorie shakes. Also I am going to keep count on my calories now. +repped ya

For sure, I have you on spread

**royalz19** · 09-10-2012, 07:59 PM

Alright finally back in the gym after the plateu. I took a break because my left knee started to bother me only when doing squat and front squat. BUT even after the break it still hurts.

FS
1x5 95
1x5 115
1x3 135

MP
1x5 95
1x5 95
1x5 95

Deadlift
1x5 225 (back is sore)

Dips
3x20

Reverse pull down
1x8 60
1x8 80
1x8 70

CB skull crusher
3x8 40

Rope pull down
3x8 40

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