NewbieX2's Workout Log

[NewbieX2]

Couldn't come up with a more entertaining title for the log.

About Me
My name is Hanif (pronounced Ha-Neef). I graduated from USF with a bachelor's in health sciences during the summer of '13. After taking a semester off to think about the path that I want to take, I've decided to get into physical therapy, specifically sports therapy. I need to take some prerequisite classes that I missed so that I can apply to physical therapy programs, so I'll be doing that over the next couple years. Lifting is a huge passion of mine, and right there next to it is ultimate frisbee. Ultimate is easily one of my favorite things to do, and I play for my school's club team. I also enjoy playing flag football. I'm 5'8.5 and currently about 176 pounds. I haven't competed in a powerlifting competition yet, but I do plan to do so eventually.

Background
Started lifting in high school for football, but I was a terrible athlete back then. Slow and weak, despite playing football for a couple years and running track for all 4. Only thing I had going for me was a 2 plate bench at about 150. I'm almost positive every squat I did was high up until I started seriously lifting again at the beginning of spring of 2010, and I had never even attempted a deadlift until that same time.

Goals
405 bench, 500 squat, 700 deadlift, and 225 overhead press are what I'm ultimately shooting to hit.

The Routine
I've tried a variety of routines, with the most recent being a type of westside barbell type split. Gonna stick with it for a while and see where it takes me, but so far I'm liking how it's going. I'm also going to be playing in my final season of college ultimate, so I have to factor that into my training as well. Won't be hitting the weights as hard as I normally would.

Maxes
My best lifts are as follows:




And an overhead press double of 185 that I didn't catch on tape.

I've recently switched back to low bar squatting and still have a little ways to go before I fully get back in the groove, but I did manage a 430 squat a couple days ago.


My old log:
http://forum.bodybuilding.com/showth...hp?t=135014891

[NewbieX2]

1/1/14

Bench Press
45x10
135x8
185x6
225x3
245x1
280x1
320x1
355x1
275x5

OHP
45x10
95x5
135x3
160x1
180x1
200x0
190x0

Dips
BWx10
45x5
90x5
135x3

Chin Ups
BWx5x10



Awesome bench PR. Went up nicely. I even managed a set of 275 for 5 afterwards, which is also huge. OHP was a bust, though. That last set of bench probably didn't help with that.

Wanted to see what I could do with 3 plates for dips. I wanted to get at least 3, but was shooting for 5. It was just so hard to stabilize myself, though...still a good set.

[NewbieX2]

Posted my bench video in the powerlifting videos section and I got repped with a comment saying "Do a meet" followed by a link to florida-powerlifting.com's meet schedule for the year. I looked up the USAPL junior (age 20-23) raw records and for the 181 class they are a 523.5 squat, a 385.75 bench, 644.75 deadlift, and a 1543 total. I've got until May 17th of NEXT year (then I'll be 24) to get strong enough to break those records. After that point, the open records are 562/385.75/677.75 and 1576.25 total. My goals are probably a bit lofty, but I feel like some of those numbers are within reach during my lifetime.

[NewbieX2]

1/5/14

Speed Squat
270x8x2

Speed DL
315x8x1

Leg Curls
130x3x10

Ab Machine
60x10
100x10
90x10

First day back at USF campus rec. Feels good to work out around people from my generation (That's how old the average population was at my last gym). There were two smaller guys that looked like they were just starting to get into working out, and they were in the 1st rack. One of them asked me to help them out and see if they were doing it right since "I looked like I knew what I was doing" (I hadn't lifted a single weight yet, was still waiting for the 2nd rack). Made me smile and I thanked him for the sentiment. Went back and forth between doing my own squats and helping them with theirs. It made me happy to see new guys that weren't afraid to ask for help. I've seen tons of awful form at USF campus rec, but I hate unsolicited advice, so I keep it to myself.

As for my own workout, everything felt alright. Continuing to get a better grip on low bar squats. The ab machine I used was a bit weird..I felt a lot of resistance in the beginning of the lift, but as I went through the motion, it got easier and easier. Think I'm going to do hanging leg raises or the ab wheel from now on.

[NewbieX2]

1/7/14

Bench Press
45x16
95x8
135x7
185x6
225x3
260x2
290x2
320x4
250x2x5
275x7

OHP
95x8
135x5,5,4

Dips
BWx10
45x5
110x5,5,7

Chin Ups
BWx10
45x8,6,6
25x6
BWx10

Plank
1 min

1 leg/arm plank
30 sec/side

Side Plank
45 sec/side

Huge day for benching. Last time I did 315 for 5 so this time I tried 320 and managed 4. I was going to stay with 3x5 at 250, but I was benching with a friend and he managed 2 PRs today (365 for 1 and then 385 for 1) so I was inspired to jump to 275 and see how many times I could get it. Almost locked out the 8th rep, but I needed help. I'm extremely happy with how much progress I've made on the lift.

OHP suffered as a result of all the benching, I think. I might just drop it from the program on max effort day and only do it on the speed day. It would allow me to put a little bit more into dips, which I'm quickly falling back in love with. I love doing dips with really heavy weights because of the stabilization that's required during the movement. I believe it's really carrying over to my bench, so I'm going to stick with it. Maybe I'll get to a 405 bench this year after all.

Decided to start adding in core work more often. I got linked to "BarStarz", some calisthenics fitness group who do some impressive things, and it reminded me that I need to get back to being able to do a human flag pole again. I used to be able to, but I tried it recently and it didn't work out so well. I'd like to be able to do that and handstand pushups without leaning against a wall.

[NewbieX2]

1/9/14

Squat
135x5
185x5
225x5
275x3
315x3
365x3
275x5

Deadlift
135x5
225x5
315x3
405x2
465x1
500x3x1

Prone Leg Curl
90x10
140x10
150x10
160x10

Plank
1 min

2 Point Plank
30 sec/side

Side Plank
45 sec/side

Side Plank w/ Leg Raise
30 sec/side

Plank
1 min

Squats are slowly but surely getting better. The movement is starting to feel really fluid and smooth.

Getting better with the whole plank and core stability business, as well.

[NewbieX2]

1/10/13

Speed Bench
225x8x3

Dips
BWx10
45x8
45x2x20

Chin Ups
BWx10
45x10,8,5

Bland workout. It's the only time I could get in the gym today, and I hate training early. Dip belt was being ****ty and wasn't long enough to put more than one plate on, and I didn't feel like dragging a 90 pound dumbbell from one side of the gym to the other.

[NewbieX2]

1/12/14

Speed Squat
275x8x2

Speed DL
315x8x2

SLDL
135x5
225x5
315x5
405x5

Plank
1 min

2 Point Plank
45 sec/side

Side Plank w/ Leg Raise
45 sec/side

Plank
1 min

Lats are sore after trying to hold the bar close on all those sets of deadlifts.

[NewbieX2]

Had my first day of ultimate practice. I definitely am going to have to take out SLDLs for Sundays because I was feeling it too much today, and performing well at practices is my top priority over getting swole right now. So I'll just be doing speed squats, speed pulls, and core stuff on those days. Taking out dips and only doing bench, ohp, and pull ups for my max effort upper day. Trying to lower the volume of work throughout the week in light of the added stress of practices. I'd have kept dips and just replaced OHP (3x10), but dips are too much of a hassle at this gym with the chain on the belts not being long enough. Max effort lower will be squats, deadlifts, leg curls, and core stuff. Could possibly replace leg curls with a higher intensity exercise like RFE split squats or SLDL, but depends on what sessions on Friday/Saturday are for practice. Then for the dynamic effort upper day I'll have speed bench, OHP (3x5), and kroc rows.

[NewbieX2]

1/14/14

Bench Press
45x15
95x8
135x6
185x6
225x3
265x2
295x1
325x4
275x2x5

OHP
45x10
95x5
115x10
115x8
95x10

Pull Ups
BWx10
45x2x10
45x8
BWx6

Another PR again this session, 325x4 bench at 175 body weight. Started to feel a little twinge in my left elbow during the warmups...Still feel it a little now, but it's nothing major. I'll watch it carefully these next few days.

My goal of a 365 touch and go bench looks like it'll be reached before too long.

[NewbieX2]

Skipped over max effort lower body and skipping dynamic effort upper body for two reasons. First reason for skipping ME lower is that today we have a conditioning practice at 6, and I wanted to see what kind of session it was before I go into it on a day after I do leg day. Skipping over dynamic effort upper body because my left shoulder has been nagging me lately, and with the progress I've been making on bench, an injury is the very last thing I want.

[NewbieX2]

1/19/14

Speed Squat
275x8x2

Speed DL
315x8x2

It wasn't until 5:10 that I found out the gym would be closing at 6 today for "Holiday hours". I was lucky I finished both speed squats and DLs within the time frame I had.

Squats are feeling better each and every session. Really excited to see what I'll be able to do in the coming months. Hopefully I can have as much success with it as I have been with my bench.

[NewbieX2]

1/29/14

Bench
45x15
135x8
185x5
225x3
265x3
295x1
330x2
315x3
225x10

HS Iso Row
90x10
115x2x10
90x10

Been a while since I last trained. Didn't train upper body because somehow my left shoulder was hurt to the point where I couldn't comfortably do a push up. Feels fine now, though.

Started my job as a valet last week and the running from the job combined with the sprinting at ultimate practice is proving to be a bit of a problem. Unfortunately, I've lost some body weight and I'm down to about 172...Hopefully everything will revert back to normal and I can go back to how things were before too long.

[NewbieX2]

2/4/13

Bench Press
315x3

DB Row
60x12
80x10
105x8
125x8
135x6
110x15

Pull Ups
BWx20, 10, 6

Body weight is still low and my strength hasn't turned around yet. But I guess that's what happens when I'm in season for ultimate; no sense in trying to serve two masters.

I finally feel like my body is used to the running from valeting and ultimate practice, so I think on Thursday I'll have my return back to lower body days. Hopefully my squat hasn't suffered as much as my bench.

[NewbieX2]

2/6/13

Squat
45x5
135x5
185x5
225x5
275x3
315x4
255x5
225x5

Plank
2 mins

Side Plank w/ Leg Raise
45 sec/side

Hanging Leg Raise
2x5

Guess my squat did suffer as much as my bench, if not more. Sigh...Well, I'm just starting to pay more attention to nutrition and get in more calories, so maybe I'll gain some strength back. I'm also thinking of switching back to high bar for the duration of the ultimate season. I felt like I had more success with it at lower body weights than I've had with low bar in the past. I'll give it a shot next week.

EDIT: On the up side, I should mention that I feel faster than ever. I'm noticeably more powerful with each step than anyone else on the team. So while my lifting may be suffering, I'm doing well on the field.

[NewbieX2]

2/9/13

Broad Jump
4x2

Speed Squat
225x6x2

Squat
275x3

Hanging Leg Raise
8,5

Plank
1:30

Cut it back to 6x2 from 8x2 since I'm in season. Afterwards, I tried a set of squats (high bar in weightlifting shoes) at 275 just to see how it felt. Felt heavy on the back, but the motion wasn't too bad.

I've noticed my core stability in planks and leg raises have GREATLY improved. I should be able to do a human flag pole again.

[NewbieX2]

2/11/14

Bench Press
315x2
275x5

DB Row
70x10
90x8
110x6
130x6
150x6
120x16

Pull Ups
BWx15,8,6

Bench still going down. Next week I'll drop it down to 300 so I can get more reps at the top set.

[NewbieX2]

2/18/14

Bench Press
275x5,4,4

DB Row
75x12
100x6
125x4
150x8
120x17

Lat Pull
160x8
180x8
200x8

Had a 3 day tournament this past weekend that took a lot out of me. Decent workout though.

[TheBeastTyler]

Those are some pretty beastly lifts. Keep it up, man.

[NewbieX2]

Those are some pretty beastly lifts. Keep it up, man.

Thanks man, I appreciate the kind words!

[NewbieX2]

2/20/14

Squat
135x5
185x5
225x5
275x3
315x2
225x2x5

SLDL
135x5
225x5
315x5

Hanging Leg Raise
8,6,5

Terrible day squatting. Felt very weak. SLDL wasn't bad, but harder than I would have liked. Hanging leg raises have gotten better, though. I'm able to do a human flag poll again (albeit for about 2 seconds), so I know my core strength and stability is improving.

[Smolovicus]

When you're having these bad squat days, is it really a max effort type kind of failure where you're grinding your reps? Or you just feel lazy / beat up and not into it?

For example, when I have a bad day of squatting, I'm barely tripling (+rolling over with) 70% of my max and get crushed around 80%. That the same for you? Always feel like I'm the only one knowing these feels.

[NewbieX2]

When you're having these bad squat days, is it really a max effort type kind of failure where you're grinding your reps? Or you just feel lazy / beat up and not into it?

For example, when I have a bad day of squatting, I'm barely tripling (+rolling over with) 70% of my max and get crushed around 80%. That the same for you? Always feel like I'm the only one knowing these feels.

Both, I'd say. The weights feel heavier than they should and I'm grinding weights that were once easy. It's not just with the squats, though, my bench has taken a hit as well. I haven't deadlifted lately since I'm in season and want to keep the overall stress low in that regard, so I'm not sure how much strength was lost there. I get the feeling that they're not really bad days so much as that's just how it's going to be for the remainder of the season. Not only am I doing much more running than I was when I was pushing decent weight, but I'm also 10 pounds lighter. I just have a hard time coping with the fact that I'm doing less than I once was, despite it making sense that that should be the case.

[NewbieX2]

2/23/14

Broad Jump
5x2

Speed Squat
225x6x2

Squat
275x2
315x2

Speed DL
315x6

Hanging Leg Raise
8,6,6

Tried out low bar with the lifting shoes, and we've come full circle. After bouncing around squat styles for a while, I'm going to stick with this one. It easily feels the smoothest and strongest of them all.

[NewbieX2]

2/26/14

Bench Press
275x2x5
280x5

DB Row
75x12
100x8
125x4
150x8
115x18

Lat Pull
180x8
200x8
180x8

Bench is slowly getting better.

[NewbieX2]

2/26/14

Squat
225x5
275x4
315x5
335x3

SLDL
225x5
315x5
405x5

Hanging Leg Raise
8,8,5

Awwwww yeeeeeeeeah, these squats felt great. It felt light on my back and I felt explosive. Only planned on doing 3 or 4 with 315, but after I felt how easy it was I figured I'd go for 5. Was really feeling it so I added another set on top of it.

The stiff legged deads went very well, too. The first 3 reps of the 405 set felt VERY powerful. I'm excited to see what my next max effort lower body day brings.

[NewbieX2]

2/28/14

Speed Bench
205x6x3

OHP
95x8
135x5
145x5
135x5

HS Iso High Row
70x12
90x10
115x10
135x10

[NewbieX2]

3/2/14

Speed Squat
225x2
245x5x2

Speed DL
365x6x1

Hanging Leg Raise
8,8,6

[NewbieX2]

3/4/14

Bench Press
265x3
285x3
295x5
275x4

Pendlay Row
135x5
185x5
225x3x5

Lat Pull
200x8
220x8
200x8

Bench felt good. I think I'm slowly getting my strength back to where it used to be...maybe. If I can get to how strong I used to be with all this running I've been doing and weight I've lost, then I can't wait to see what I can do when I stop playing ultimate and gain the weight back.

Switched out DB rows for a BB this week. Didn't feel like lugging the 125 and 150 around, so I went this route instead.

[NewbieX2]

3/7/14

Squat
225x5
275x4
315x3
365x3
315x2x5

SLDL
135x5
225x5
315X5
415X5

Prone Leg Curl
150x10
170x10
190x6

Worked out with a friend of mine today. First half of the workout was my **** (squatting and SLDL), then he lead the second half for accessory stuff. He's more of a bodybuilder, so we did leg curls and then leg press superset with calf raises on the leg press machine and some normal standing calf raises afterwards, both of which I didn't record. It was more of a "just for the experience" thing rather than an actual workout.

EDIT: Oh yeah, last rep of the SLDL was tough. Definitely a grinder. I knew it was gonna be hard, so prepared for like 4 seconds before pulling, which lasted about 2 seconds but felt like forever. It was hard, but since the very beginning I had no doubt that I would finish the rep; I just felt like I was too explosive and powerful to stop, as corny as it sounds. I realize now that those types of reps are probably my favorite part of working out.