Porky Training Journal!!

[Porky]

decided to start a training journal here.

im 17years old
195lbs 5 foot 9

been training at a gym for 9 months. but for a couple months a trained at school with little to no knowledge. i then joined a gym and came across this site and have had great improvements.

ill start off with some of my previous workouts

oct 6th back/bi

deadlifts 295x6 (grip failing. most likely coulda had 6,6,5 but still decent, i used a bar with very smooth knurling and hands were sweaty)

295x5
295x4

dbshrugs 100's 3x8

chins bw x6,5,4

dbrows 75's x6 80's 2x6

db hammer curls 35's x5 30's 2x6

then finished off with forearm curls. palm up 45lb db palms down 15lb db

[Porky]

oct 8th legs/shoulds

squats 225 3x6 (20lbs pr for sets) atg btw
db should press 55's 3x6
side laterals 20's x6 (very ez) 25's x6
rear lateral machine 135 2x6

calf work. whole stack + 20lbs 3x6

good workout was kinda pressed for time. so i didnt put in sldl's, i just started doin em pretty weak on them still

[Mad_Dog_Divine]

Nice workouts, I especially like your exercise selection, but theres loads of DB work in there, do you occasionally use BBs? They help to overload a great deal.

[Porky]

i just prefer db's i guess.

i do use barbells also tho just not as frequently

[Mad_Dog_Divine]

That's cool. DBs are better for mass anyways. But I always think it's good to throw in BBs every now and then to get some bigger numbers going.

Why did you only do squats for legs? No additional work? I would say SLDL/leg curl at the very least is necessary.

[Porky]

i was in a rush. got to gym late and it was going to close. so i left out sldl.

probly been better off leavin out a shoulder exercise and puttin in sldl's tho guess i wasnt thinkin

[Porky]

planned on doing a chest/tri workout today because gym is closed monday.

but i forgot to check what time gym closed today. i thought it was 5pm turns out it was 12pm owell.

tuesday going to be maxing deadlift. aiming for 375lbs. previous max was 335lbs.

[Mad_Dog_Divine]

That would be quite a big jump!

Are you going to make up the chest/tri workout somehow. Usually I just do some pushups and dips and stuff. Better than nothing.

Good luck with the deadlifts.

[Porky]

thnx for the luck

nah im not gonna bother makin it up. i rarely miss a chest/tri so no biggy.

i havent maxed dead in quite a while so its not that big.

[Porky]

my goals are to increase strength and size. i enjoy getting bigger but how much i lift is also very important to me. and i will never diet down and get cut i dont mind having a slab of bacon over my 6 pack

[Porky]

WOOOOO OK TIGHT ASS WORKOUT YO.

135X6
185X6
225X2
275X1
315X1
335X1(PREVIOUS PR) this was a pr on august 11th
375X1(PR DIDNT THINK I WOULD GET IT)
405X1(PRPRPRP. SMOOTH INSANE 4 PLATES) oct 12 today

70lbs in 2 months.

i didnt think i would even hit 375lb. but it was ez. 405 made my face turn a little red. but it went up smooth. im so excited.

db shrugs (shrugs were ez but grip failed. coulda had 8,8,8)
120'sx7
120'sx7
120'sx6

db rows (normally i do chins before rows. but i got distracted. so these were ez)
80'sx6
80'sx6
80'sx6

chins bwx6 bwx3 (these suffered becuase i did them after rows)

db curls
35'sx5

hammer curls
30'sx6
30'sx6

forearm work. palms up wrist curls 45's palms down wrist curls 12's.

1 of the best workouts ive had in a while

[Porky]

i attribute my large increase to doin light work on deads. reppin 225 3x8 real quick. for a month or so

[Mad_Dog_Divine]

Well done, bro. Nice workout!

[Porky]

thnx sir

[Porky]

legs/shoulders today

mom got home at 5. got to gym a little after 5. had to be home a little after 6 to do community service tonight. anyways. didnt have time to do legs. cuz some guy was benchin in the squat rack. pissed me off

db shoulder press

60'sx6 (just moved up to 60's had a lil trouble kicking them up to shoulders.
60'sx6
60'sx4

db lat raises

25'sx6
20'sx6

rear later cable raises

30x8
30x8

guy hogged the squat rack benching in it. errrg pissed me off had no place to do squats.

i did a couple sets on leg press.

owell i was feeling strong today i was in a real hurry to get home cuz i had community service.

decent workout im happy with my db presses

goin to gym tomorrow to do a leg workout and prolly some abs. gotta make up the workout =)

[Porky]

also i weighed in at 200ish before my workout yesterday. first time i hit 200 before my workout. or on anyscale at anytime

[Porky]

got my leg workout in today. weighed in at 200ish again wooop

play 2 hours of pool so legs were pretty stiff when i got to gym. did a couple extra light warmup sets to get loose.

squats
225x6 (killed 225 again. movin up to 235 or 245 next week)
225x6
225x6

SLDL
135x10ish (still getting used to this movement liking it so far)
185x6
185x6

standing calf raise machine
stack+20 x8
stack+20 x8
stack+20 x8

[Porky]

come on someone reply i wanna be popular on bb.com =) lol

[Porky]

had a chest workout on monday.

weighed in at 200.

didnt really do a specific workout. me and bro just pissed around lols.

[Porky]

thursday oct 21st.

recently bought a 10lb bag of optimum nutritions 100% whey double rich chocolate for $84.74 Canadian. impressed with the taste in milk. tastes like hot chocolate (but cold). mixes well and tastes excellent in water also.

back/bi
weighed in at 198-199

deadlifts (crushed these. gonna start doin sets with 315 next week)
295x6
295x6
295x6

shrugs (grip failed on every set. but grips gettin better)
120'sx7
120'sx6
120'sx6

chinups
bwx8
bwx4.5 (i felt like counting half the rep =)
bwx3

dbrows (crushed these also. movin up to 85's soon.)
80'sx6
80'sx6
80'sx6

db curls (curls sucked this week. i had no water at the gym. and the gyms water fountain water was pure white. didnt look healthy so i toughed it out)
35'sx5 hammer grip
30'sx6 hammer grip

forearm work (left forearm is crazy weak. still tryin to even em out
wrist curls palms up with 45lb db

[Porky]

weighed in at 202ish


leg workout today.

squats (these were hell haha. gonna stick with 235 for another week or so)

235x6
235x6
235x6

sldl (still not all that comfortable with these. keepen em light for a while)

135x8
135x8
135x8

standing calf raises (these were pretty easy. gonna go up another 20lbs)

215x8
215x8
215x8

ab machine thingy (man i hate workin abs lol)

35x8
35x8
35x8

overall a good workout. had to do quite a few warmup sets on squats to get nice and loose. my working sets were hell. ive never pushed myself so hard on squats i moved up 10lbs and still got 3 sets of 6 on them.

[jimlifts346]

Good lifts man,but im confused do you work on your squat at all?Your dead lift is alot higher with me its the oposite.

[Porky]

yes i work my squat. ive only been lifting bout a year and a half. and i started deadlifts before i started squating.

and back just seems to be my best muscle group.

i havent maxed squat yet but i estimate about a 300 or 315 max

[Porky]

oct 25th chest/tri

had an alright workout kind of disappointed with my bench lately. i maxed 225 about 3 or 4 months ago and i havent improved all that much. 225 is ez now but i think im at a plateau with my bench. back / legs are still getting stronger

next monday im going to max bench. gonna try for 235-250. and max squat on friday next week 315+ hopefully.

then its time for a week off. gonna come back with a new chest workout and gonna work on my week spots. which is my triceps =) gonna try some speed benching also for a while. speed deads helped my deadlift 70lbs in 2 months so i figure i give them a shot on bench.

after the week off gonna go back to 6-8 rep range and hopefully get some new gains all around.

this workout was kind of weird lol.

incline (was having problems with palms sliding outwards. i need to work on my form on bench just doesnt feel right to me. prolly trying to go to heavy i guess)
185x4 (dunno why i went that heavy)
165x6
165x4

flat (hit failure to much this workout. low energy today)

205x3 (got help with a 4th 1 barely helped but a spots a spot)
185x5 (got help with 6th)
185x4

dips
bwx5
bwx5 (alllmost locked out a 6th was a struggle)

flat DB
60'sx6
60'sx4
60'sx4

cg bench (oooo the weak triceps =) lol )

135x5
135x4

i guess i cant complain was a decent workout. kind of upset that i hit a plateau on bench and have been in denial =). for a while i wasnt eating enuff there and i was in denial till bro pointed it out that was bout a month ago tho lol. since then ive put on a couple pounds.

my new chest workout prolly somin like this

speed bench 6x3 45-1 min rest 60% max
db incline 3x6-8
dips 3x6-8
cg bench 3x6-8

do that for a month or so then drop it to 4-6 rep range and adjust it a bit.

all i can think of for now

[jimlifts346]

nice,i take a week off every 3 months and every time i do it my bench goese up about 5 lbs but im still a new lifter so my gaining wont be this easy for much longer im asuming,tell me what you think of my lifts bench 180 dead 245 squat 300,anyhoo good luck with your lifts,im proably gunna try your chest workout too sounds good

[Porky]

nice lifts.

is that squat to paralell or a2g?

[jimlifts346]

all the way down

[Porky]

ok just got back from back/bi workout . was amazing workout

deadlifts (took er ez on these. today. used double overhand for first 3 reps. then for the 4th rep switch grip. and switch grip for rest of sets)

315x4
315x4
315x4

shrugs (move up 20lbs in deads so grip was tired. so i moved from 120's to the 100's)

100'sx8
100'sx8
100'sx8

chins

bwx8
bwx5 (pr for second set)
bwx3

dbrows (moved from 80's to 85's. felt real good on these form was awsome)

85'sx6
85'sx6
85'sx6

db hammer curls
35'sx5
30'sx8

forearm work.
db palm up curls
40'sx8
40'sx8
40'sx6

palms down
12x8
12x8

then i did some static holds with 90lb db's didnt time. did 2 sets

amazing workout today. forearms are sooo tired omfg. never worked them so hard before i pushed it today. slight slight pain in lower right back.

ima go light on squats on friday. and on monday max bench. wednesday ill do my regular back workout but no deadlifts. then friday maxing squat.
then im taking a week off and changing a couple things up and going to 6-8 rep range instead of 4-6.

also going to be picking up some chalk this week.

[Porky]

ive decide to have 2 different chest workouts and rotate them each week.

1st

speedbench 8x3 60%
dips 3x4-8
incline cg bench 3x6-8
skullcrushers 2x6-8

2nd

flat db 3x6-8
incline db 3x6-8
flat cg bench 3x6-8

gonna give this a try and hopefully see some good strength and size gains.
i wont be starting it till after my week off tho. on november 15th to be precise.

[Porky]

oct 29th shoulders and legs

had a great workout today here it is

m press db's (got these up to shoulders easily today. hammer curls are really helpin to get them up. movin to 65's soon)

60'sx6
60'sx6
60'sx6

lateral raises

20'sx8
20'sx8

bent rear lateral raises on low pully (i love these. way better then using pec dec for them. 100x better. finally found a way to work rear delts that i like)

30x8
30x8

squats (felt real good on these. i always have trouble losening up enough for squats. i cant wait to max friday nov. 5th)

235x6
235x6
235x6

sldl (getting more comfortable with these. felt a lot easier this week. i dont feel it in my hams but im sure they are getting worked. maybe once i get used to it and up the weight more ill feel it. i love them more then leg curls tho. leg curls are just blah and boring)

135x8
135x8
135x8

standing calf raises (i like working calfs now. i used to neglect them and could barely do 75lbs lols. but now they are not such a bummer to do)

235x8
235x8
235x8

had an amazing workout today. in about 1 month and a half ive went from 55's 6,6,4 to 60's 6,6,6 on db shoulder press. i can get them up to shoulders easily now too. 65's will give me trouble tho =) lol. the 60's 3x6 felt really good today. fairly ez pressing them. rest of workout was great. moved up 20lbs on calf raises. squats getting stronger every week. lovin the shoulder workouts gonna be movin up in weights on the raises.

confident i will get a 250lb bench on monday. ima eat like a machine on monday.