Hi everybody,
I will be keeping a journal over the next three months, doing a routine by Mark Rippletoe which was given to me by 9cyclops9. My main goals for this is strength and if lucky size. But also want to show beginners the right way to train and inspired people to keep working out.(This was originally going to be beginner 5x5 but after talking to 9cyclops9 he convinced me this would better suit me)
Short Bio:
I'm 16 years old living in Geelong, Australia. 6'3 204 pounds and 18% BF.
By no means am i a raw beginner i have been working out for 7 months (Training was sh** for the first 4 months). Once i start reading articles from bodybuilding.com and training right i gain 19 pounds.
Measurements:
Chest-106cms (42.5 Inches)
Shoulders-118cms (47.2 inches)
Waist-90cms (35.5 inches)
Bicep Ex-38cms(15.2 inches)
Quad-59cms (23.6 inches)
Calf-40cms (16 inches)
Thankyou
Y&S
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Results 1 to 30 of 778
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02-03-2006, 06:09 PM #1"Greatest Gig in the Sky"
- Join Date: Jan 2006
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Young and Strong's Starting Strength
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02-03-2006, 06:21 PM #2"Greatest Gig in the Sky"
- Join Date: Jan 2006
- Location: Geelong, Australia
- Age: 34
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Workout B 1/2/06
(Note:four warm up sets for each)
Weight in pounds
Squat-3x5x203.5 (92.5Kg) Felt alright
Standing Military Press-3x5x55 (25Kgs) Started Light
Barbell Rows-3x5x110 (50Kgs)
Assited Pullups-3x5x55 (25kgs)Felt heavy after BB rows
Good workout overall
never done standing military press before so decided to start light. Barbell rows and pullups aren't part of the original workout but decided to add them when advise by 9Cyclops9.
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02-03-2006, 06:41 PM #3"Greatest Gig in the Sky"
- Join Date: Jan 2006
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Workout A and Iso 3/1/06
(Four warm up sets for each)
Squat-3x5x209 (95Kgs)PR!!!!
Bench press-3x2x145 (65kgs)too heavy and too many reps on warm up set
3x5,4,4x133 (60Kgs) F**k
Deadlifts1x5x160 (72.5Kgs) Still getting used to these
Ass Dips 3x5x32 (15kgs) Alright
Preacher Curls 3x8x88 (40kgs)
Dicline Situps 2x9xBW
Slow Hyperextensions 2x10xBW
Started off great, getting a PR on the Squat going to parawell.
Bench was crap, the rest i breezed through and the workout took me a tad over one hour
Till next time,
Y&S
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02-04-2006, 03:31 AM #4"Greatest Gig in the Sky"
- Join Date: Jan 2006
- Location: Geelong, Australia
- Age: 34
- Posts: 8,240
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Strength goals
My strength goals are as followed:
Deadlift:220 pounds (100 kgs)
Squat: 260 pounds (120kgs)
Bench: 175 pounds (80kgs) Most Important. Not happy with my Bench considering how low it is. Must because of my long arms.
Military Press: 110 pounds (50kgs)
Everything other exercise is as high as i can get them. Goals are a bit high i know, but whether i hit them or not i'll be happy."i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
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02-04-2006, 03:34 AM #5"Greatest Gig in the Sky"
- Join Date: Jan 2006
- Location: Geelong, Australia
- Age: 34
- Posts: 8,240
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Diet
I'll be eating anything that is in my reach. While i'll try and keep a well balanced diet with plenty of protien it will not be strict or anything because i know i wouldn't be able to keep it up.
"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
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02-04-2006, 03:36 AM #6"Greatest Gig in the Sky"
- Join Date: Jan 2006
- Location: Geelong, Australia
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Cardio
I will be playing a basketball game and bball training on Mon
Thanks for your time,
Y&S"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
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02-04-2006, 11:55 AM #7bro
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I'm having my girlfriend try this exact routine too. It's pretty damn good overall and she's building up strength relatively quickly (for a girl).
The only thing I didn't like in all those threads that detailed this workout is the warmup Rippetoe includes. I tried stuff like that before and for me it was too many reps. This is how I do it now:Bench press-3x2x145 (65kgs)too heavy and too many reps on warm up set
3x5,4,4x133 (60Kgs) F**k
6 > 4 > 2:
Planned Work Sets - 4 sets of 6 reps @ 225lbs
Warm up set 1: 50% 6RM = 110lbs x 6 reps
Warm up set 2: 70% 6RM = 160lbs x 4 reps
Warm up set 3: 90% 6RM = 205lbs x 2 reps
This is taken from the following article:
http://www.bodybuilding.com/fun/berardi51.htm
I used to do
12@50%
10@50%
6@60%
3@75%
1@85%
This would actually leave me slightly drained before my work sets. The above method is just the right balance of being warmed up but not at all fatigued. I hit all of my 5RMs before starting the 5x5 this way.
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02-04-2006, 11:11 PM #8"Greatest Gig in the Sky"
- Join Date: Jan 2006
- Location: Geelong, Australia
- Age: 34
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Thanks for the reply liquidtension. I hope i can gain strength as good as your girl lol. So what your saying is to do three warm up sets instead of four. I think i give it a try next workout.
Last edited by young and strong; 02-04-2006 at 11:25 PM.
"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
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02-04-2006, 11:23 PM #9"Greatest Gig in the Sky"
- Join Date: Jan 2006
- Location: Geelong, Australia
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Workout B 5/2/06
Four warm up sets on each
ATG Squats-3x5x110 (50kg) Light weight still a bit of a challenge
Miltary Press-3x5x61.5 (28kg)PR, nothing too exciting
Barbell Rows-3x5x115.5 (52.5kg)PR!! forgot warm up sets :/
Assisted Pullups-3x5x55(25kg) Felt really good
Quick workout today.
There's been much talk of ATG squats on the boards and i thought i give them a go. They felt great and i'll think i'll aim for five pounds each workout with good form from now on. Forgot warm up sets on barbell rows but still got a PR somehow.
Thanks for reading
Y&S"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
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02-05-2006, 11:43 AM #10currently culking
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Hey there Y&S,
Congrats on starting your very own 5x5 (and journal).
Hope it all goes well for you. I'm into wk5 now so I'm looking forward to seeing your results when you're done too.
Keep it going and keep setting those PRs.Neglecting strength no more: http://forum.bodybuilding.com/showthread.php?t=1000362
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02-05-2006, 10:44 PM #11"Greatest Gig in the Sky"
- Join Date: Jan 2006
- Location: Geelong, Australia
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G'day Short One,
I've been hoping you'd stop by, thanks for the encouragement it is much appreciated . (As is any comments or replies on this journal)
I'm doing a different routine to you though it is called starting strength and was given to me by 9cyclops9 and probarly suits me more at this stage and i'll do 5x5 later.
Good luck in your program, i'll be stopping by your journal as well.
Later
Y&S"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
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02-06-2006, 01:56 AM #12"Greatest Gig in the Sky"
- Join Date: Jan 2006
- Location: Geelong, Australia
- Age: 34
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Cardio-Basketball Training
Duration-1 hour
Quite easy, was quite surprised because i was really tired from work and gym on the weekend. Few warmup jogs and sprints and a scrimage match"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
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02-06-2006, 11:57 PM #13"Greatest Gig in the Sky"
- Join Date: Jan 2006
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Workout A
Best Workout of my life,
i wish all workouts were like this
Duration-65mins
Three Warmup sets each
ATG Squats-3x5x115.5 (52.5kg) PR!!!! Felt Real Strong, could've gone more
Bench Press-3x5x133 (60kg)PR! at 3 sets, Comfortaly got there
Deadlifts-1x5x165 (75kg)PR!!!! Cramp in lower back afterwards
D Situps-2x10xBW
Hypers-2x8x10 (5kgs)
Sidebends 1x6x15.5 (7.5kg) While waiting for bench press
I don't know whether it was the 3 warm up sets or just the program in general, but i felt great today.
ATG Squats are officially my favorite exercise and my bench was strong.
The only negative i could think of, was waiting for the bench press while this guy did 12 sets. Still i can't complain.
Later,
Y&S"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
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02-09-2006, 01:21 AM #14"Greatest Gig in the Sky"
- Join Date: Jan 2006
- Location: Geelong, Australia
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Workout B and Iso
Three Warmup Sets each
ATG Squats-3x5x121 (55kgs) PR!!!! Felt corfortable
Standing Military Press-3x5x68.2 (31kgs)PR!!!! Still light
Barbell Rows-3x5x105 (47.5kgs) Crack down on form
Assisted Pullups-3x5,3,4x44 (20kgs)PR!!!!
Assisted dips-1x8x15 1x4xBW PR!!! 1x5x30 (15kgs)
Preacher Curls 3x5,4,3x100 (45kgs) PR!!!!!
Had a look at the today and it says i've gain four pounds in the last week and a half
. I was working out with a mate today and he was doing bodyweight dips so i thought what the hell and went and did 4 reps. The powerlifting coach will be ther next workout and will teach me powercleans.
I love starting strength.
regards,
Y&S
PS- i just ate KFC and feel sick"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
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02-09-2006, 11:11 PM #15"Greatest Gig in the Sky"
- Join Date: Jan 2006
- Location: Geelong, Australia
- Age: 34
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Old Routine
this is the routine i did when i first started and didn't know anything about bodybuilding
Chest Press-4sets of 10-12
Leg extentions-4sets of 10-12
latpulldown- " "
leg press-" "
Pec Deck-" "
Machine Shoulder Press-" "
Calf Raises-" "
Cable Pushdowns-" "
Cable Curls-" "
Dumbell Row-" "
Barbell Curl-" "
Kickbacks-" "
Duration-1hr 45mins
Weight Gained in four months-9 pounds
I did gain some strength from this routine probarly because i've got ok genetics. But i ended up overtraining and getting weaker. My biggest problem was i used to many machines.
Thanks for reading,
Y&S"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
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02-10-2006, 12:22 AM #16currently culking
- Join Date: Dec 2005
- Location: Melbourne, Australia
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Geez..
I thought I was bad.
Mine didn't take 1:45 though.. But I was doing way too much.
Looks like you're already making progress in the last week. Keep it going Y&SNeglecting strength no more: http://forum.bodybuilding.com/showthread.php?t=1000362
youTube vids: http://youtube.com/profile?user=FitnessNut
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02-10-2006, 12:44 AM #17"Greatest Gig in the Sky"
- Join Date: Jan 2006
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Yeah i think everyone made mistakes when they first started, the important thing is were doing the right routines nowOriginally Posted by Short One.
Thanks for the encouragement"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
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02-10-2006, 01:49 AM #18currently culking
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How right you are. Btw.. Do you have any pics on the way?Originally Posted by young and strongYeah i think everyone made mistakes when they first started, the important thing is were doing the right routines now.
Thanks for the encouragement
Before/afters?Neglecting strength no more: http://forum.bodybuilding.com/showthread.php?t=1000362
youTube vids: http://youtube.com/profile?user=FitnessNut
my iPhone apps: http://www.yianni-software.com/
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02-10-2006, 04:18 PM #19"Greatest Gig in the Sky"
- Join Date: Jan 2006
- Location: Geelong, Australia
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I spose i have some somewhere, i never really thought about it.Originally Posted by Short One
Most journals have pics.I guess i will have to have some as well"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
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02-10-2006, 04:41 PM #20"Greatest Gig in the Sky"
- Join Date: Jan 2006
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Picture
This was taken on new years day when i was 198 pounds (don't look it because i'm tall and thick.) I started Rippletoes program on the 2nd of Febuary when i was 201 pounds. I currently weigh 205 after a week and a half.
Till next time,
Y&S"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
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02-11-2006, 09:50 PM #21"Greatest Gig in the Sky"
- Join Date: Jan 2006
- Location: Geelong, Australia
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Workout A
Another great workout
ATG Squats-3x5x126.5 (57.5kgs)PR!!! Still fairly light
Bench Press-3x5x138 1 rep assisted by spotter each set (62.5kgs)PR!!!!
Deadlifts-1x5x165 (75kgs) Felt like 15kgs
1x5x176 (80kgs) PR!!!!! Still waaaay to easy
Decline Situps-2x8x5 (2.5kgs) PR!!!!!
Hypers-2x9x10 (5kgs)
Really enjoying ATG squats and feel i have real good form. Surprised myself on the bench by getting 4.5 reps before being helped by a spotter.
But the biggest surprise for the day was the deadlifts because my form had falted in the last workout with 165 pounds. Moved it up 10 pounds but still felt like i could do at least 10 pounds more. Decided not to though for fear of overtraining my back."i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
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02-12-2006, 11:49 AM #22currently culking
- Join Date: Dec 2005
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Thanks for the pic Y&S. You've got solid base to start off with. You'll look unreal by the end of it.Originally Posted by young and strong
I noticed we've got the same bloody door knobs (and doors) as you here *laughing*
btw. I've decided to start playing basketball again for some extra cardio. Starting either this Wed or next. Hopefully won't get as serious as I used to be about it. At 5'5", I could touch the ring at my peak (a 3' leap for me).
Neglecting strength no more: http://forum.bodybuilding.com/showthread.php?t=1000362
youTube vids: http://youtube.com/profile?user=FitnessNut
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02-12-2006, 09:19 PM #23"Greatest Gig in the Sky"
- Join Date: Jan 2006
- Location: Geelong, Australia
- Age: 34
- Posts: 8,240
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No problem. i have always been kinda a big even before i started weight lifting. but i think i'll have to lose some BF% before i look unreal.Originally Posted by Short OneThanks for the pic Y&S. You've got solid base to start off with. You'll look unreal by the end of it.
I noticed we've got the same bloody door knobs (and doors) as you here *laughing*
btw. I've decided to start playing basketball again for some extra cardio. Starting either this Wed or next. Hopefully won't get as serious as I used to be about it. At 5'5", I could touch the ring at my peak (a 3' leap for me).
Those door knobs are shocking aren't they. i think four of ours fell off the doors last year lol.
OMG you could touch the at 5'5. Thats awsome.
I'm 6'3 and i can't touch it
Keep up the good work man, well get there.
Keep lifting
Y&S
How's your Nephew going with Starting Strength?"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
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02-12-2006, 09:51 PM #24Thunder Down Under
- Join Date: Apr 2005
- Location: Perth, Australia
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i hope you don't go for the cats... roos n eagles are where its at!
good work keep it up.Height: 5'10 (178cm)
Weight: 176lbs (80kg)
Body Fat: 10%
Age: 18
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02-12-2006, 10:27 PM #25"Greatest Gig in the Sky"
- Join Date: Jan 2006
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Good Guess.Originally Posted by BURNINATER
Cats rule mate and we are going to dominate.
I can understand the eagles you living in Perth and all, but why do you go for the roos?
Anyway thanks for the comment much appreciated
"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
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02-13-2006, 06:11 AM #26Thunder Down Under
- Join Date: Apr 2005
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nps. i've supported the roos for over 10 years, my favourite player was wayne carey, then that faded away with his friends at the roos... Glen Archer is number 1 in my opinion - toughest man in the AFL.Originally Posted by young and strongGood Guess.
Cats rule mate and we are going to dominate.
I can understand the eagles you living in Perth and all, but why do you go for the roos?
Anyway thanks for the comment much appreciatedHeight: 5'10 (178cm)
Weight: 176lbs (80kg)
Body Fat: 10%
Age: 18
·My Pics (December 2005) -
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02-13-2006, 09:15 PM #27"Greatest Gig in the Sky"
- Join Date: Jan 2006
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I agree Glenn Archer is tough, but i've never really liked Wayne Carey. Even before he betrayed his mate at the roo's.Originally Posted by BURNINATER"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
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02-13-2006, 09:24 PM #28Adelaide, Australia
- Join Date: Nov 2005
- Location: Adelaide, Australia
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Hey man,
keep up the good work, looks like we about the same strength wise.. all your lifts are pretty similar to mine... ill watch this journal and give ya props as i can
Age: 17
Height:5'10"
Weight: 150 pounds / 69Kg
Supps: ON Gold Standard, Micronised Creatine
Journal: http://forum.bodybuilding.com/showthread.php?t=673165
--------Watch it go up, slowly but surely------------
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02-14-2006, 02:24 AM #29"Greatest Gig in the Sky"
- Join Date: Jan 2006
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Thanks man i might stop in and have a look at your journal tooOriginally Posted by ParallexHey man,
keep up the good work, looks like we about the same strength wise.. all your lifts are pretty similar to mine... ill watch this journal and give ya props as i can
"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
R.I.P Frvrmuscle
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02-14-2006, 02:45 AM #30"Greatest Gig in the Sky"
- Join Date: Jan 2006
- Location: Geelong, Australia
- Age: 34
- Posts: 8,240
- Rep Power: 10060
Workout B
ATG Squats- 3x5x133 (60kgs) PR!!! Becoming a little hard
Military Press- 3x5x74 (33.5kgs) PR!!! Still easy
Powercleans (New Exercise)- 3x5x92 (42kgs) Practicing form
Ass Pullups- 3x5x44 (20kgs) Failured last rep
I got a cramp in my calf which sucked because it made me nervous before i attempted to squat.
I studied short ones demostration of the powerclean last night and decided to give it a go today. the power lifting coach who works at my gym will be around sooner or later and he'll show me anyway.
I've finally found a chemist that sells creatine and will be taking it over the next two months. Does anybody think this is a GOOD/BAD idea?
Hopefully this will give me the edge,
thanks
Y&S"i dont know man i try to maintain low bw and gain stregth because what good is stregth if your using half of it to move your body. high stregth plus low body weight equals intense explosion. i think a guy like irish kid or gray horse would mess bs up in a fight due to kickness and probably better punch stregth explosion. i still wouldnt wanna fight bser though hed wreck me due to the size advantage and my legs arent up to par to make me a stregth conter" Sickonstorm
R.I.P Frvrmuscle
Workout B 5/2/06
Workout A
Workout B and Iso
. I was working out with a mate today and he was doing bodyweight dips so i thought what the hell and went and did 4 reps. The powerlifting coach will be ther next workout and will teach me powercleans.
Old Routine
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