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  1. #1
    Madcows Teenwolf2's Avatar
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    Teenwolf2's workout log

    ABOUT ME

    I started lifting seriously (the day I got under a squat rack and learned that compounds are the only way) about January this year, after getting sick of being skinny and weak, so just over 6 months ago. I have never really had any massive noob gains as such because I have had trouble training consistently.

    Cliffs:

    Car got stolen
    Fiancee fell pregnant
    Completing a degree
    Working 45 hours a week, as my fiancee can't work (low blood pressure from pregancy has stopped her from doing her job as a nanny)
    Training is hard with 6 shifts a week and a pregnant significant other who needs me


    As of the 5th of July I got my car back, and I've finished uni, so now I can train 3 times a week. I train with my best friends, one of whom has a sick home gym (squat rack with dip handles, bench, pull-up bar, 500lbs of weight), so we workout at his house. I am limited in what I can do as I have piriformis syndrome (google it), and I cant budge it, and I also can't afford a physio. Lame.

    STATS

    Height: 6'0
    Weight: 155lbs
    Bench: 155x5
    Squat: 205x5
    Deadlift: 225x5
    Military: 110x6

    ROUTINE

    Been just mucking around with compounds, building up from the bottom.

    Any suggestions and critiquing is welcome. Thanks for reading!
    Last edited by Teenwolf2; 07-15-2011 at 10:41 PM.
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  2. #2
    Madcows Teenwolf2's Avatar
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    Thursday, 7th of July

    BENCH:

    95x12
    115x10
    135x8
    3x150x6

    Felt good. Reps were compact and swift as ****. However in general I hate this movement, it feels like I can never make progress.

    PULL-UPS:

    BWx8
    BWx8
    BWx8
    BWx8

    Was doing sets of 3 when I first started doing these, and that was 3 weeks ago. The best upper body exercise imo.

    21's - BICEP CURLS

    60x21 PR
    60x21 PR
    60x21 PR

    HAMMER CURLS

    35x10
    35x10
    35x10


    Good workout, had a nice bicep pump. It feels really good to get some sort of consistency in my workouts.
    Last edited by Teenwolf2; 07-15-2011 at 10:42 PM.
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    Check out my log: http://forum.bodybuilding.com/showthread.php?t=136392741
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  3. #3
    Banned jamie93's Avatar
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    congrats on staying consistent brah, your lifts are great for starting in January! keep it up
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  4. #4
    Madcows Teenwolf2's Avatar
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    Sunday 10th of July

    MILITARY

    45x20
    65x12
    95x10
    110x5
    110x5
    95x10

    Had such a massive pump from the dropset, I love military, it's so much more functional that bench.

    CLEANS

    65x5
    65x5
    95x5
    95x5
    95x8

    First time doing these, only just started doing doing powercleans a few weeks ago. Feltgoodman

    PULL-UPS

    BW+11x6
    BW+11x6
    BW+11x6
    BWx8

    Adding weight makes it hard.

    Solid workout, nothing spesh
    I'm aware I'm a wolf

    Check out my log: http://forum.bodybuilding.com/showthread.php?t=136392741
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  5. #5
    Madcows Teenwolf2's Avatar
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    Tuesday 12th of July

    FRONT SQUATS

    95x10
    95x10
    115x8
    115x8
    115x10

    First time doing these as well, I'm finding that I'm a massive noob the further I go in the realm of weights. Hurt a bit at the base of the movement, pretty much ATG. I need a physio

    BENCH

    95x12
    115x12
    135x8
    145x5
    2x155x5
    155x4

    Was hard, I am not sure whether to just go back to 145 or 150 and just do 5x5. I respond very well to volume, hence the improvement below

    PULL-UPS

    BWx5
    BWx5
    BWx5
    BW+22x5 PR
    BW+22x5 PR

    BWx8

    This is my favourite exercise right now, along with powercleans. All the convincing I need to know that pull-ups are integral to back strength is by looking at FLchamps log. 20 dead hang strict pull-ups is my aim.

    Strong workout, I'm stronger now than I was before when I was working out hardcore, before my car got stolen. Also, I'm 10lbs lighter.
    Last edited by Teenwolf2; 07-15-2011 at 10:43 PM.
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  6. #6
    Madcows Teenwolf2's Avatar
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    Friday 15th of July

    MILITARY

    45x20
    65x12
    95x10
    3x115x5 PR

    Awseome day for military. I was totally pumped and focused, never gotten one plate for 3 sets of 5 before.

    PULL-UPS

    BWx10 PR
    BWx10 PR
    BWx10 PR
    BWx10 PR

    BWx8
    BWx12 (Chin-ups)

    I love doing insane numbers of sets, volume is definitely my friend.

    POWERCLEANS

    65x5
    65x5
    95x5
    115x5
    115x5
    115x5
    135x3 PR

    This exercise is awesome. I love how technical it is. First time doing these with anything other than baby weight. I think I may be racking it a tiny bit low, I will need to work on my upper body explosiveness. Good fun, did some clean and jerk with 135 for some singles afterwards, just to try and get the technique.
    Just got paid $1,800 for the past fortnight, feelsgoodman.jpeg. Especially after working 14 hours yesterday, ate a whole chicken on my break though. Filed my tax return as well, gonna reap the rewards to the tune of $3,500

    Niiiiiice
    Last edited by Teenwolf2; 07-15-2011 at 03:53 AM.
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  7. #7
    Madcows Teenwolf2's Avatar
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    Originally Posted by jamie93 View Post
    congrats on staying consistent brah, your lifts are great for starting in January! keep it up
    Thanks man, I want this log to keep me motivated and always look to change it up. Ive been lurking your log for a while, I'll defs sub.
    I'm aware I'm a wolf

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  8. #8
    Banned MasterTank's Avatar
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    Subbed!

    Tip, if you want good clean form, don't do high reps. Do 5 or less. :P

    Good stuff so far man!
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  9. #9
    Banned jamie93's Avatar
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    Originally Posted by Teenwolf2 View Post
    Thanks man, I want this log to keep me motivated and always look to change it up. Ive been lurking your log for a while, I'll defs sub.
    cheers man, that would be great
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  10. #10
    Registered User SydTheKid's Avatar
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    Oh sh!t, Im in on this log, mirin power cleans and good stuff for starting srs in January
    Workout Log - http://forum.bodybuilding.com/showthread.php?t=122921511

    "It's best to rise from life like a banquet, neither thirsty or drunken." - Aristotle
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  11. #11
    Madcows Teenwolf2's Avatar
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    Originally Posted by MasterTank View Post
    Subbed!

    Tip, if you want good clean form, don't do high reps. Do 5 or less. :P

    Good stuff so far man!
    Haha thanks man, yeah the set of 8 was cos I had to leave for work and they just feel soooooo good!

    Is it just you and phil now nood is working full time?
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  12. #12
    Madcows Teenwolf2's Avatar
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    Originally Posted by SydTheKid View Post
    Oh sh!t, Im in on this log, mirin power cleans and good stuff for starting srs in January
    Aw yeaaa! When you said you were working out 3 times a week when school comes around it was an easy decision.

    I'm going to be benching today I think. Sliced my hand open at work on Friday, it looks almost healed, but the knurling on the pull up bar may play tricks with me.

    I'm going for either 5x150x5 or 5x145x5. Hmmmm
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  13. #13
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    looks like we got the same bench for 5 reps man. im in
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  14. #14
    Madcows Teenwolf2's Avatar
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    Originally Posted by dragonman6 View Post
    looks like we got the same bench for 5 reps man. im in
    awwww ****, I'll totally sub back! Bench is hard maybe we can motivate each other to get up to the elusive 225.
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  15. #15
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    Originally Posted by Teenwolf2 View Post
    awwww ****, I'll totally sub back! Bench is hard maybe we can motivate each other to get up to the elusive 225.
    yeaaa check out my teams log! haha dude i want to get up to the elusive 225 so bad, but from where were at it seems so far away
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  16. #16
    Madcows Teenwolf2's Avatar
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    I was going to go to the gym yesterday, but I didn't get the time. This is because I had a big fight with one of my sisters (I have 4, aged between 24-45) and it's my 21st in a couple of weeks. So my sister said she wasn't coming to my birthday because she was too upset with me, even though she was the one that initiated the fight by suggesting that my fiancée should have had an abortion, and that our mum (who died in a car crash Christmas 1997) would be disappointed with my life choices.

    Anyway, so my step mum got us together to sort it out, and it ended up with all of us burnt out from arguing, my sister bawling about mum, and me letting my anger go.

    The bad part was that I couldnt get to the gym cos the discussion went overtime, and I had work from 3-11. Oh well, it's time and a half on Sundays, $210 in the bank.

    That's my rant done haha. I'll be lifting tomorrow, I'm thinking bench, weighted pull ups and powercleans (need to work on my racking, and my stance ends up a lil too wide).
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  17. #17
    Madcows Teenwolf2's Avatar
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    Originally Posted by dragonman6 View Post
    yeaaa check out my teams log! haha dude i want to get up to the elusive 225 so bad, but from where were at it seems so far away
    185x5 seems far man haha. 225 is a mythical place I've never been. But I'm sure we will get there.
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  18. #18
    Deadlift. Drizzy10's Avatar
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    Wow dude, your a motivation to me. After all those set backs you have, you still find the time to lift and live a healthy lifestyle. without complaining. Deff In and subbed!
    "Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength."
    -Arnold
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  19. #19
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    Originally Posted by Teenwolf2 View Post
    185x5 seems far man haha. 225 is a mythical place I've never been. But I'm sure we will get there.
    haha short term goal=185, long term goal=225. last week when i bench i got 165x4 but that was with a lil help
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    Originally Posted by Drizzy10 View Post
    Wow dude, your a motivation to me. After all those set backs you have, you still find the time to lift and live a healthy lifestyle. without complaining. Deff In and subbed!
    yeah man i agree, im impressed and motivated as well that you still want to work out and stuff with all those setbacks. inspirational man
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  21. #21
    Madcows Teenwolf2's Avatar
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    Originally Posted by dragonman6 View Post
    yeah man i agree, im impressed and motivated as well that you still want to work out and stuff with all those setbacks. inspirational man
    Thanks guys, I'm glad I can help
    motivate someone. I just see them as things that have happened to me, cos I think regret is an excuse to be anything less than your best. I think that's why ive taken to the gym so quickly
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  22. #22
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    Originally Posted by Drizzy10 View Post
    Wow dude, your a motivation to me. After all those set backs you have, you still find the time to lift and live a healthy lifestyle. without complaining. Deff In and subbed!
    I want to have a strong back like you man, you should check out unoriginalitys lifting log, THAT guy is massive. And he is very similar to you in your proportion of lifts. 500x4 deadlift!
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    Originally Posted by Teenwolf2 View Post
    Thanks guys, I'm glad I can help
    motivate someone. I just see them as things that have happened to me, cos I think regret is an excuse to be anything less than your best. I think that's why ive taken to the gym so quickly
    "regret is an excuse to be anything less than your best" such an awesome quote man. your a true inspiration bro.
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  24. #24
    Madcows Teenwolf2's Avatar
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    Tuesday 19th of July

    BENCH

    95x10
    115x10
    135x6
    145x6
    155x5
    160x5 PR
    160x4


    This was a pretty good day on the bench for me. Wasn't going to go up 5lb, but the weight was going up pretty swiftly, and the juju was with me, so it ended up being a good instinct to move up. Next time might try to get AMRAP on 165, then go back to volume maybe with 5x155x5.

    DIPS

    BWx10
    BWx10
    BW+22x8
    BW+22x6

    Chest and tris were smoked.

    PULL-UPS

    BWx5
    BWx8
    BWx12 PR
    BWx13 PR

    BWx12
    BWx12

    These felt really good, I was crunching them out like push ups til about number 6. After that it became about sitting in the dead hang for a moment, then taking a deep breath and getting it done. Going to chuck 22lb in a rucksack and going for sets of 5 next workout.

    POWER CLEANS

    65x5
    95x5
    2x115x3
    2x125x3

    Feltgood, still working with light weight to get my hip drive perfect, then I'll work on full cleans. However I couldn't ramp it up to 135 because my forearms and traps were pretty cashed from all the pull ups.

    FRONT SQUATS

    95x5
    95x5
    3x115x5

    I'm really striving to build up all my lifts from the bottom, so this workout I worked on getting ATG and really driving out of the hole with as much power as I could muster. It was tough after the powercleans.

    Great workout, the magic was in me today.
    I'm aware I'm a wolf

    Check out my log: http://forum.bodybuilding.com/showthread.php?t=136392741
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  25. #25
    Registered User Unoriginality's Avatar
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    Originally Posted by Drizzy10 View Post
    Wow dude, your a motivation to me. After all those set backs you have, you still find the time to lift and live a healthy lifestyle. without complaining. Deff In and subbed!

    Exactly this man. Surprised at how much you've been through recently and still have the time and motivation to lift. Makes me realize how much I take my life for granted, all the more reason I should be working harder now. Inspirational stuff man.


    Congrats on the bench PR's. I know that feel bro, takes forever to make gains on bench and just seems like a dull movement.

    How's your form for power cleans coming along? I've been wanting to include them into my routine for the longest time...not exactly sure which day to place them in though.


    Also, strong pullups man. 6 sets and still reaching BWx12, damn I can only do that many when I'm like completely fresh haha


    EDIT: Subbed
    Updated 12.06.2011

    stats:
    5'8 178lbs
    275x2 Bench
    400x5 Smith machine squat
    500x4 Deadlift

    Is regret only a word that the living possess?

    Check out my log:
    http://forum.bodybuilding.com/showthread.php?t=134598421


    <Racing Bruno93 to 3 plate front squat> Current PR: 185x10
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  26. #26
    Madcows Teenwolf2's Avatar
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    Originally Posted by Unoriginality View Post
    Exactly this man. Surprised at how much you've been through recently and still have the time and motivation to lift. Makes me realize how much I take my life for granted, all the more reason I should be working harder now. Inspirational stuff man.


    Congrats on the bench PR's. I know that feel bro, takes forever to make gains on bench and just seems like a dull movement.

    How's your form for power cleans coming along? I've been wanting to include them into my routine for the longest time...not exactly sure which day to place them in though.


    Also, strong pullups man. 6 sets and still reaching BWx12, damn I can only do that many when I'm like completely fresh haha


    EDIT: Subbed
    Thanks man, that means a lot from you. My powerclean form is good now. Starting to hit the sweet spot every time, weight will fly up in coming months. You totally should do them man! They are great on an upper power day I reckon. Smashes the top of your back.

    My pull ups are going up fast, strong back genetics is strong. Hoping to do sets of 5 with 67.5lb by the end of the year. Your lifts make ME want to train harder man
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  27. #27
    instagram: sivrao dragonman6's Avatar
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    Originally Posted by Teenwolf2 View Post
    Tuesday 19th of July

    BENCH

    95x10
    115x10
    135x6
    145x6
    155x5
    160x5 PR
    160x4


    This was a pretty good day on the bench for me. Wasn't going to go up 5lb, but the weight was going up pretty swiftly, and the juju was with me, so it ended up being a good instinct to move up. Next time might try to get AMRAP on 165, then go back to volume maybe with 5x155x5.

    DIPS

    BWx10
    BWx10
    BW+22x8
    BW+22x6

    Chest and tris were smoked.

    PULL-UPS

    BWx5
    BWx8
    BWx12 PR
    BWx13 PR

    BWx12
    BWx12

    These felt really good, I was crunching them out like push ups til about number 6. After that it became about sitting in the dead hang for a moment, then taking a deep breath and getting it done. Going to chuck 22lb in a rucksack and going for sets of 5 next workout.

    POWER CLEANS

    65x5
    95x5
    2x115x3
    2x125x3

    Feltgood, still working with light weight to get my hip drive perfect, then I'll work on full cleans. However I couldn't ramp it up to 135 because my forearms and traps were pretty cashed from all the pull ups.

    FRONT SQUATS

    95x5
    95x5
    3x115x5

    I'm really striving to build up all my lifts from the bottom, so this workout I worked on getting ATG and really driving out of the hole with as much power as I could muster. It was tough after the powercleans.

    Great workout, the magic was in me today.
    awesome job on the Bench PR dude! im tellin you man, were like so close on the bench....we forsure gotta motivate each other to get it up to 185 and like unoriginality said, it takes a long time to increase weight on the bench so we just gotta keep workin hard! man BOTH of you guys inspire me to work even harder in the gym now
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  28. #28
    Madcows Teenwolf2's Avatar
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    Originally Posted by dragonman6 View Post
    awesome job on the Bench PR dude! im tellin you man, were like so close on the bench....we forsure gotta motivate each other to get it up to 185 and like unoriginality said, it takes a long time to increase weight on the bench so we just gotta keep workin hard! man BOTH of you guys inspire me to work even harder in the gym now
    Yeah man let's do it. Next stop is 175x3
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  29. #29
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    Originally Posted by Teenwolf2 View Post
    Yeah man let's do it. Next stop is 175x3
    im gonna go for 165x4 next time i hit chest. last time i did it i kinda struggled on the last rep, so i just wanna make sure i can do it with good form before i move up to 170 . good luck to you on 170x3 tho...keep me posted on how that goes brotha
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  30. #30
    Madcows Teenwolf2's Avatar
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    Originally Posted by dragonman6 View Post
    im gonna go for 165x4 next time i hit chest. last time i did it i kinda struggled on the last rep, so i just wanna make sure i can do it with good form before i move up to 170 . good luck to you on 170x3 tho...keep me posted on how that goes brotha
    I shall man. My emphasis on doing lots of military and pull ups have really helped my bench imo. Big lats and delts=big chest somehow. Been lurking your log
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