waitlifter82 journal

[waitlifter82]

Edit: getting rid of site. This journal is enough and I don't have time to update it all the time.

[waitlifter82]

btw. Critique/give your opinions. That's why I posted it

[scott_donald]

what you actually doin tho...

[waitlifter82]

Right now, I'm trying to put on a little more weight. I have always been real cut, but very small. So no one noticed me until I took my shirt off. I know I will never be huge, but I'm sick of being 130 lbs., even if I have a six-pack. So far, I have put on 15 pounds since August (145 if you're bad at math ) and plan on getting to about 150-155. From there, I'll decide what to do. My plan right now is to consume around 3200 kcals and I work out each body part once a week. I only have one day specifically for cardio (about 45 minutes), but I sometimes but in 20-30 sessions w/ weights 1 or 2 more times a week.

[scott_donald]

sounds good but what about the training...

[waitlifter82]

Here is the link to the details of my workout. Schedule is at top. I generally do 9-14 sets/body part within an hour (after 10 minute warmup on bike)

http://www.angelfire.com/mn3/mjnbuilding/details.html

[scott_donald]

seems good... like the website...

[waitlifter82]

I know most won't visit the site, so I'll just sum up the week:

Sunday: Off

Monday: Shoulders/Traps
Barbell Military Press: 115x7, 5, 105x6, 5, 5
Rear Lateral Raise: 17.5x10, 5
Side Lateral Raise: 17.5x7, 15x9
Front Lateral Raise (alternating): 20x18, 22.5x10
Upward Rows (+ez-bar): 50x12, 60x9, 65x6

Tuesday: Legs
Squats: 195x7, 205x5, 215x3, 204x4, 195x5
SLDL: 200x10, 210x8, 220x7, 230x5
Leg Extensions: 105x15, 150x12, 180x10, 200x8 (little rest)
Leg Curls: Dropset
(also work calves btween sets, but I don't record numbers)

Wednesday: Arms
Barbell Curl: 85x4, 80x5, 75x6
Hammer Curls: 22.5x20, 27.5x14, 30x12
21's(+ez-bar): 20x(7, 7, 7), 22.5x(7, 7, 1), (7, 7, 1)
Dips: 29, 10, 11 (bodyweight)
Inverse Cable Extensions: 50x10, 55x5, 5
Rope: 45x7, 40x7

Thursday: Cardio
Elliptical: L6, 30 Minutes
Bike: Manual, L7, 15 Minutes
Calories: 520

Friday: Chest
Incline Barbell Bench: 155x5, 165x2.5, 155x3, 145x6
Flat Dumbbell: 65x6, 60x7, 6
Decline Barbell: 155x5, 6
Incline Flys: 25x10, 30x7, 5
(really a bad workout. After the second set, my shoulder was nagging me the entire workout.)

Saturday: Back
Deadlifts: 255x7, 275x3, 255x4
Wide-Grip Pulldown: 108x12, 120x8, 108x9
Narrow-Grip Pulldown: 144x5, 137.5
Dumbbell Rows: 70x7, 6, 65x9
Upward Rows (smith machine): 125x4, 115x6, 105x8
Also did 30 minutes of low intensity cardio after workout.

[waitlifter82]

I'm ashamed to put up the numbers for my back workout yesterday. Because I had an 11 hour shift on Friday (I'm a server at a restaurnat), my body felt pretty beat up going into the gym. My deadlifts were the biggest dissapointment (this is my favorite exercise). I did 305x3 last week, but was 30 pounds lighter yesterday.
Today I'm giving my body a well-earned rest.

[Jimineye]

Originally posted by waitlifter82
Right now, I'm trying to put on a little more weight. I have always been real cut, but very small. So no one noticed me until I took my shirt off. I know I will never be huge, but I'm sick of being 130 lbs., even if I have a six-pack. So far, I have put on 15 pounds since August (145 if you're bad at math ) and plan on getting to about 150-155. From there, I'll decide what to do. My plan right now is to consume around 3200 kcals and I work out each body part once a week. I only have one day specifically for cardio (about 45 minutes), but I sometimes but in 20-30 sessions w/ weights 1 or 2 more times a week.

Eh you can become big if you really want to, but it won't be easy especially if your normally a very skinny person. Also don't be ashamed if your deadllifts bro, that is still a lot more than what I'm doing. All you can do is give 110% in the gym.

[waitlifter82]

Oh, I give 110% in the gym.... I just need to give 110% in the kitchen

[Jimineye]

Originally posted by waitlifter82
Oh, I give 110% in the gym.... I just need to give 110% in the kitchen

Heh, me too

[waitlifter82]

Shoulders/Traps:

Military Barbell Press: 120x7, 4, 115x5
HammerCurl/ShoulderPress: 30x7, 6, 5
Rear Lateral Raise: 17.5x11, 7, 15x11
Side Laterals: 20x6
Upward Rows (+ez-bar): 60x11, 65x7, 6

Overall, a great workout!! Most of the weights went up, and my energy level was sky-high. Since the workout only took about 40 minutes, I also did 20 minutes of low-intensity cardio (HR~140) on the elliptical machine.

[scott_donald]

i know you have prob heard this before but watch the upright row.....

[waitlifter82]

Yeah, I've heard people have problems with it. But it's never bothered me before. I might substitute with shrugs next week.

[scott_donald]

Originally posted by waitlifter82
Yeah, I've heard people have problems with it. But it's never bothered me before. I might substitute with shrugs next week.

ye it is damage over time....

[Heisman]

I would definitely do shrugs instead of the upright row. Shrugs work better anyway in my opinion.

[waitlifter82]

Morning class was canceled so hit the gym early for a Tuesday. Squats plateaued (increased weight 5 lbs, but always one rep short of last week), but SLDL increased. Probobly going to go back later this afternoon for an ab session (program offered at my gym..... I'm mostly doing this to meet some cute girls )

Squats: 200x6, 210x4, 220x2.5, 210x3, 200x4
SLDL: 205x10, 225x7, 235x5
Leg Extensions: 180x8, 195x7, 210x6, 225x5
Leg Curls: 105x6, 100x6

Notes:
Also do calf work between sets on machines, but do not record

Held that last rep on the third set of squats for about 10 seconds (the longest 10 seconds of my life!!). I just couldn't get it up!!

Made sure leg extensions were slow and controlled

[waitlifter82]

Arms:
Barbell Curl: 90x4, 85x4, 80x5, 75x7
Hammer Curls: 27.5x18, 20x12, 35x6
Ez-Curls 21's: 25x(7, 7, 7)
Weighted Dips: 25x12, 40x8, 6
Inverse Cable Extensions: 55x8, 9, 7
V-bar Extensions: 60x11, 65x5, 60x7

Notes:
Cheated on 4th rep on first set of Barbell Curls, as well as the 7th rep on the fouth set.
Gym does not have a belt to attach weights on, so I filled my bookbag with weights for the dips. Can't do this for long, for my straps will tear.

BTW, I hate arm workouts!!! First of all my arms are weak and puny!! Second of all, the intensity is no where near other workouts (such as legs or back). I try to make it more intense by throwing in some supersets, 21's, etc, but I still can't make it intense enough so that I feel like puking (like back and leg workouts )

[scott_donald]

well dont bother with 21's they are useless only 7 good reps... there is no way arms will be as drainig as legs/back... smaller muscles- needing less blood...

[waitlifter82]

Could you explain why 21's are useless. They feel to be the only demanding exercise in my arm routine. (ie. most painful)

[scott_donald]

Originally posted by waitlifter82
Could you explain why 21's are useless. They feel to be the only demanding exercise in my arm routine. (ie. most painful)

well for training arms full rom is a must for gians and tendons etc... there for with only 7 full rom lifts they are only worth while ones...

[Heisman]

The pain was greatest for 21s because they took the longest. Also you mess with your elbow joint some when you only go up or down so far. Lastly, pain doesn't mean that they are good.

[waitlifter82]

I'm going to read some articles to see get more opinions/advice on 21's. Would anyone else like to share their experiences with 21's. Ie. Effectiveness? Injury?

[Heisman]

Ask in the exercise section and you will get a lot more responses.

[waitlifter82]

Did an evening cardio session. Will probobly take tommorrow off (usually my cardio day).
Elliptical Machine: Course #2, L8, 425 kcal, medium-intensity(HR~150)

[waitlifter82]

Was feeling antzy so I did cardio. I'll probobly feel really tired at work tonight, but we'll see.

Elliptical Machine: Course #4, 30 minutes + 10 minute cooldown
L7
Calories: ~500
Medium Intensity (HR~150)

[waitlifter82]

Chest/Abs:

Incline Barbell:
Warmup: 115x5, 115x5, 135x1, 145x1
155x6, 5, 4

Flat Barbell Bench: 165x5, 4, 160x5

Decline Barbell: 175x4, 3, 165x6

Incline Flys: 30x8, 6, 6

Ab machine: 130x12, 140x12, 10, 8

Weighted Leg Lifts: 20x10, 7, 6

Notes: Left Shoulder still hurting (reason I didn't do dumbbells, which tend to aggravate it more)
Energy level not so good
Duration: 50 minutes
Weight (w/ clothes/shoes): 145 lbs.

[Heisman]

Nice lifts. Good idea to rest the shoulder.

[waitlifter82]

Elliptical Machine:
Course #3
L8
35 Minutes
Calories: 450
Medium-Intensity(HR~150)

In case you couldn't figure it out, I'm "cutting". Why the quotation marks. Well, I'm not doing an official cutting cycle. More like a bulking break. I have been doing a clean bulk for about 5 months now (gaining roughly 17 lbs.) and I'm sick of it. Mainly I just need a change. So I'm slowly lowering my cals (from 3300 to eventually ~2100). I'm just going to do this for at least 10 days. Hopefully, this won't effect my strength.