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  1. #1
    Registered User TheSheep's Avatar
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    Age: 26
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    TheSheep is offline

    TheSheep is no longer fluffy

    Sup e'rebody

    My name is Justin and I'm about to turn nineteen years old. I've never done anything like this before, so this is very new to me. I plan on dumping off my workouts here, in hope of gaining positive feedback to further my gains. My main goals are just to get bigger and stronger. Know that I use the imperial system for measuring.

    Growing up I always watched shows like DBZ which inspired me to get into lifting. I use to do thousands of sit-ups and push-ups everyday and even curling paint-cans hoping to get physiques like a super saiyan. Around my 12th birthday I got a dumbbell set which I used everyday. It was only 40 lbs but I did the most of what I could with it. On my 15th birthday I got a bench and barbell set. That's when I started to actually get serious. Spending as much as 4 hours a day researching things I grew in knowledge. But I didn't have any real guidance to put me in the right path, so I would of course click on websites that said 'get big strong muscles really fast'. I would end up doing five different exercises per muscle group and workout up to two hours. Making decent gains, I was happy for awhile, but I would always hit bad plateaus. Wanting to break them I would try anything. I looked at a thousand different workout styles hoping to make gains but never did. Then one day I decided to stop believing in other people's routine and start doing my own. Going back to things that actually worked out in past, I resumed to do them. Focusing mainly on only compounds I managed to get a 210 lb squat for 3 sets of 7 reps, 185 lb bench for 4 sets of 4, 210 lb deadlift for a set of 16 reps. Obviously I only had weight up to 210 lbs. Which I knew wasn't enough so I knew I had to get a new set.

    My sophomore year of high school I enrolled into a public school. (Previously I was home schooled since the 1st grade.) Now the school I went to had a weight room with real weights. Then I also bought myself better workout equipment for my home gym. Now that I was in a different enviroment, I got competitive and strived to get even stronger, but my real goal was bodybuilding. By my Junior year I started to compete in powerlifting and managed to get a 335 squat (knee wraps), 220 bench and 385 deadlift at 170 lbs. Which isn't that great, but I sure did look good though. Everyone at the meets thought I would place in the top three by just my physique alone. I placed almost last lol. Then after a few tragic things in my life I could no longer continue to take up lifting. I took a long break and now I'm back. Mid 2013 I came back, not too flashy. Starting with calisthencis I made piss poor results. I then got back into serious lifting around September with lifts starting lifts like squatting 200x5, bench 150x5, deadlift 300x1 @ 165 lbs.

    My current best lifts are a 305x5 squat, a 255x6 bench, and a 365x8 deadlift @ 180~ lbs.
    I wish I could post videos but I have no idea how too. So I'll just describe my form for them.
    SQUAT - Beltless, Olympic Shoes, Wide Stance, Parallel, Low Bar
    BENCH - Maximum back arch, toes tucked undearneath my head, widest grip possible, mostly paused reps
    DEADLIFT - Beltless, Conventional Stance, Mixed Grip, Touch and Go

    My current routine is something like this.
    Day 1 - Lowerbody, Day 2 - Upperbody, Day 3 - Lowerbody, Day 4 - Upperbody, Day 5 - Lowerbody, Day 6 Upperbody, Day 7 Rest.
    I always play around with my routines, I never really followed a strict kind of workout. I may jump back into legs/push/pull, I never know.

    Today I woke up and weighed myself around 182 lbs. My workout went like this.

    10-11 AM
    Military Press
    145x3
    125x6
    115x6
    95x10

    DB 2-Handed Overhead Ext
    60x8,6,6,6

    EZ Bar Curl
    85x8,6
    80x6,4

    DB Side Laterals
    35x8,8,8

    Nothing too fancy, I just figured I would log the workout I did today.
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  2. #2
    Registered User TheSheep's Avatar
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    TheSheep is offline
    Weighed 182.8 lbs this morning. I worked out on a fasted stomach, like always.

    Deadlift
    365x1 (I was planning on going for 10, and this was seriously my one rep max...)
    315x5,5,5

    Parallel Box Squat (I've never done these before, but I was inspired by babyslayer)
    warm ups
    235x2
    255x1

    Lying Leg Curls (I haven't done these in ages)
    50x10,15,13,10

    Leg Raises (I never work abs)
    BWx10,25,20,10
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  3. #3
    Registered User TheSheep's Avatar
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    TheSheep is offline
    182.8 lbs

    9:50-10:?? AM
    Bench (med-grip, feet planted, maximum arch)
    225x5,5,5,5,5

    BB Row (semi-strict, same grip as bench)
    135x10,10,8,6,5

    Dips
    BWx12,12,12,12,12

    Pullups
    BWx8,8,8,6,4
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  4. #4
    Registered User TheSheep's Avatar
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    TheSheep is offline
    182.8 Morning Weight

    8:36-9:45 AM

    Squat (low bar, wide stance, oly shoes, beltless, also I'm trying something new, I'm inverting my foot to apparently allow more hip adduction)
    275x5,5,5

    Goodmornings (my deadlift stance)
    95x5
    115X5
    125,5

    Romanians (my deadlift stance)
    135x10
    225x10,10,10

    Lying Leg Curl
    50x12,12,12,12
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  5. #5
    Registered User TheSheep's Avatar
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    TheSheep is offline
    183.6 lb morning weight

    1-2 PM

    Parallel Box Zercher Squat
    warm ups
    300x1

    Push Press
    warm ups
    175x1 i've strict pressed this before :/
    185x0

    Strict Press
    135x3

    BB Cheat Curls
    95x10,6,3

    DB Cheat Laterals
    45x6,6,8

    BB Wrist Curl
    95x11,8,3

    Calf Raises
    BWx?x?
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  6. #6
    Registered User TheSheep's Avatar
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    TheSheep is offline
    183.0 morning weight

    10:38 AM - 12:11 PM on a fasted stomach

    Squat (barefoot, conventional stance, low-bar, slightly below parallel, beltless)
    275x 10 sets of 3 reps

    Goodmornings (squat stance, beltless)
    95x5
    115x5
    125x5

    Romanians (hook grip, beltless, DL stance)
    135x5
    225x3
    245x10

    Lying Leg Curls
    50x15,15,12,12,10
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  7. #7
    Registered User TheSheep's Avatar
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    TheSheep is offline
    I decided that I'm going to do a 'slow bulk, gaining around 2 lbs a month (hopefully not more). Reason is because I gain weight very fast, mostly fat of course. I've never bulked over 185 lbs. My goal is to get get up to around 200 lbs. I would always tell myself I would do a big bulk, but once I saw fat gains I got scared and started to cut. -.-;
    Now that I'm making a log for anybody to see, I'll be more motivated to stick to the game plan and not pussy out.

    I believe my current workout routine will be something like legs/push/pull/rest repeato. Mainly focusing on gaining strength but of course muscle growth is a side effect of weightlifting so boo yah! I just need to get my diet on check, I may even log what I eat.

    Once I figure out to upload youtube videos to this log, i believe that'll even motivate me more to try harder. I just gotta figure out how to upload videos.
    I currently only have one youtube video on my channel (thesheep97) but I always record my workouts, I just gotta start uploading them then posting them here...

    Morning Weight - 183.0
    Duration - 1:25

    Bench
    135x10
    185x5
    225x3
    250x5

    Press
    95x5
    115x3
    135x5

    DB Bench Press
    60x5
    70x12

    Dips
    BWx6,8,8,10,8

    DB Cheat Laterals
    45x8,8,8

    DB 2-Handed Overhead Ext
    60x10,8,10,6,4
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  8. #8
    Registered User TheSheep's Avatar
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    TheSheep is offline
    1/29/14
    MW - 182.4
    Duration - 1:09

    Rack Pulls
    405x4 8" rom
    365x5 8" rom

    DL Stance Low Box Squat
    95x5
    195x5
    215x5
    235x5
    255x5 easy

    Deficit Deadlift
    315x5 2"

    BB Row
    155x5x5 (sets x reps)

    Pullups
    BWx5x5

    EZ Bar Curl
    80x8,6,5,5,4
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  9. #9
    Registered User TheSheep's Avatar
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    TheSheep is offline
    1/31/14
    MW - 184.8
    Duration - 1:48

    Squat (barefoot, beltless, slightly below parallel, low bar, close stance)
    warm ups
    290x 10 sets of 3 reps

    Goodmorning (sq stance, barefoot, beltless)
    95x5
    115x5
    125x5
    135x5

    Romanian (hook grip, beltless, dl stance)
    135x10
    225x3
    275x10

    Leg Curl
    50x5x15
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  10. #10
    Registered User TheSheep's Avatar
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    TheSheep is offline
    2/1/14
    MW - 186.6
    Duration - 1:30 On a fasted stomach. I'm starting to think maybe I should eat before working out.

    Bench (wide-grip, maximum arch, on toes, controlled bar movement)
    warm ups
    225x10,10,8,7,6,5,4,3 (this took exactly an hour to do, PRs every single set, hardest upperbody workout of my life)

    Dips
    BWx10,10,10,7,7,6,5
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  11. #11
    Registered User TheSheep's Avatar
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    TheSheep is offline
    2/2/14
    MW - 185.0
    Duration - 1:35 on a fasted stomach

    Rack Pull 4" rom
    405x20 a PR

    DL Stance Parallel Box Squat
    warm ups
    135x5
    185x5
    235x5
    285x5 definitely a pr

    Deficit Deadlift 3"
    225x5
    315x5 probably a pr

    BB Row
    155x8,6,6,6,6 prs i guess

    Chins
    BWx8,8,6,6,6 prs i guess

    EZ Bar Curl
    80x10,10,8,8,8 no idea on prs
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  12. #12
    Registered User TheSheep's Avatar
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    TheSheep is offline
    2/4/14
    MW - 184.4
    Duration - 2:14

    Squat
    135x3
    225x3
    275x3
    300x10x3 (setsXreps)

    Goodmorning
    95x5
    135x5
    145x5

    Romanian
    225x5
    295x10

    Leg Curl
    60x12,7,8,7,8

    Abs/Calves
    Random bodyweight stuff for 5-10 minutes
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  13. #13
    Registered User TheSheep's Avatar
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    TheSheep is offline
    2/5/14
    MW - 183.4
    Duration - 1:15 on a fasted stomach

    Bench (wide grip, max arch, on toes, controlled touch and go reps)
    warm ups
    235x9,6,5,4,4,3 (I could of gotten an extra rep on all of the sets, I instead pussied out >_> )

    Dips
    BW+10x9,9,9,9,12,12 (Working out is so mental, all those sets of 9 were to failure, then all of the sudden I get 12. It's because I saw my chest/tri/shoulder pump and was like dayuuuum, it encouraged me to bang out more.)

    Dips
    BW+20x9,6,5
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  14. #14
    Registered User TheSheep's Avatar
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    TheSheep is offline
    2/6/14
    MW - 181.4
    Duration - 2:11 i actually ate during this workout, just some beef and brown rice

    Rack Pulls 6-8" ROM
    135x10
    225x5
    315x5
    405x20

    DL Stance Box Squat
    135x5
    225x5
    285x6 1 rep PR

    Deficit Pull 3"
    225x3
    325x5

    BB Row
    155x8,8,8,6,6

    Pullups
    BWx8,8,8,7,7

    EZ Bar Curl
    80x10,10,10,10,10
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  15. #15
    Registered User TheSheep's Avatar
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    Age: 26
    Posts: 69
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    TheSheep is offline
    2/8/14
    MW - 184.6
    Duration - 2:00

    Squat
    135x5
    225x5
    275x3
    315x5 PR
    275x5,5,2

    Goodmorning
    135x5
    155x5,5,3

    Romanian
    135x5
    225x5
    275x11,6,5

    Lying Leg Curl
    75x5,5,5

    Calves/Abs
    BWx?x?

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  16. #16
    Registered User TheSheep's Avatar
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    Age: 26
    Posts: 69
    Rep Power: 122
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    TheSheep is offline
    2/9/14
    MW - 184.4
    Duration - 1:35 on a fasted stomach

    Bench
    135x10
    185x5
    225x3
    245x5,5,5,5,4 (most i've ever done was 245 for 3 sets of 5, so the last 2 sets i did was definitely a PR)

    Dips
    bw+25x8,8,6,8,5

    BB Shoulder Press
    95x8,8,8,8,8

    DB 2-Haned Overhead Ext.
    60x6,2
    I had to stop because my triceps felt like they were about to tear :/

    My first work set of bench vvvv
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  17. #17
    Registered User TheSheep's Avatar
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    TheSheep is offline
    2/10/14
    MW - 183.0
    Duration 1:00

    Rack Pulls 8"
    225x5
    315x5
    405x10

    DL Stance Parallel Box Squat
    135x5
    225x5
    295x5

    Deficit Deadlift 3"
    225x5
    335x3

    Pullups
    BWx8,6
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  18. #18
    Registered User Jeeepbrah's Avatar
    Join Date: Jan 2013
    Posts: 316
    Rep Power: 323
    Jeeepbrah will become famous soon enough. (+50) Jeeepbrah will become famous soon enough. (+50) Jeeepbrah will become famous soon enough. (+50) Jeeepbrah will become famous soon enough. (+50) Jeeepbrah will become famous soon enough. (+50) Jeeepbrah will become famous soon enough. (+50) Jeeepbrah will become famous soon enough. (+50) Jeeepbrah will become famous soon enough. (+50) Jeeepbrah will become famous soon enough. (+50) Jeeepbrah will become famous soon enough. (+50) Jeeepbrah will become famous soon enough. (+50)
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    sickening
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  19. #19
    Registered User TheSheep's Avatar
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    TheSheep is offline
    2/12/14
    MW - 183.6
    Duration 1:10

    Squat
    135x5
    225x5
    290x5,5,5,5,5 (took 40 minutes)
    I widened my stance a bit, which made me more explosive, I'm assuming it's because of stretch reflex, nonetheless feels good.

    Goodmorning
    135x5
    155x5

    Romanian
    225x5
    290x7
    Last edited by TheSheep; 02-12-2014 at 08:51 AM. Reason: mistaked numbering
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  20. #20
    Registered User TheSheep's Avatar
    Join Date: Oct 2011
    Age: 26
    Posts: 69
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    2/13/14
    MW - 181.0
    Duration - 0:55 on a fasted stomach

    Bench
    135x10
    185x5
    225x3
    255x4 (roll of shame going for 5th rep...)
    245x3,3,3

    Dips
    BW+25x5,6,7,8

    BB Shoulder Press
    95x10,10,4

    Well, for the past two weeks I've made nearly PR's every single workout. So I'm not upset over today's results at all.
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  21. #21
    Registered User TheSheep's Avatar
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    2/14/14/
    MW - 182.0
    Duration - 1:00 on a fasted stomach

    Deadlift
    135x5
    225x5
    315x3
    365x5

    Deficit Deadlift 3"
    315x5,0

    Pullups
    BW+25x5,4,4,3
    BWx8,6,6

    BB Row
    135x10,10,7
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  22. #22
    Registered User TheSheep's Avatar
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    2/17/14
    MW - 184.0
    Duration - 8:35-9:25

    Today was one of the weakest days I've felt like in a loooong time. But I still felt like working out so here's the poor results...

    Preworkout meal:
    2 scoops of whey

    Squat (low bar, parallel)
    135x5
    225x5
    300x2
    275x3

    Olympic Squat (high bar, atg)
    225x5,5,5

    SLDL
    135x10,10,10,5

    Postworkout meal:
    Eggs, Oatmeal, Bananas
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  23. #23
    Registered User TheSheep's Avatar
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    2/18/14
    MW - 181.0
    Duration 7:35-8:25

    I feel like bodybuilding so bleh

    Preworkout meal:
    2 scoops of whey, 1 banana

    Bench (wide-grip, slight arch, feet firmly planted on the ground)
    135x10
    185x5
    205x8
    185x6,6,4 (90 sec rest)

    Dips
    BWx5,10,8,6 (120 sec rest)

    BB Shoulder Press
    95x8,6,4 (120 sec rest)

    DB Side Laterals
    25x12,12,12 (60 sec rest)

    DB 2-Handed Overhead Tricep Extention.
    45x12,12,12 (60 sec rest)
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  24. #24
    Registered User TheSheep's Avatar
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    2/20/14
    MW - 181.4
    Duration - 55 minutes

    Deadlift (hook grip, touch and go)
    225x5
    315x3
    335x1
    365x5

    3" Deficit Pull
    315x2

    Pullups
    BWx8,8,4,4

    BB Row
    135x8,8,8

    DB Curl
    35x8,8,8
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  25. #25
    Registered User TheSheep's Avatar
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    3/19/14
    MW 180.5
    Duration 1:00

    Deadlift
    warm ups
    365x5 (mix-grip, touch and go)

    3" Deficit
    315x3,3,3

    BB Row
    185x5,5,5

    Pullups
    BWx5,5,5
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  26. #26
    Registered User TheSheep's Avatar
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    3/21/14
    MW - 181~
    Duration 1:20

    Squat (powerlifting style)
    135x5
    225x5
    275x3
    295x3,3,3
    295x3,3 (belt added + olympic shoes)
    305x1 (belt, oly shoes)

    Goodmornings
    135x5
    155x8,4,

    Olympic Squat (olympic shoes + 100% atg)
    135x6 all paused
    225x7 (last one was paused)
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  27. #27
    Registered User TheSheep's Avatar
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    3/22/14
    MW - 181.4
    Duration - 0:50

    Bench (maximum arch, widest grip, toes tucked close to underneath my head)
    135x 10
    185x 5
    225x 6.999,5,6,4,3

    Dips
    25x8,4
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  28. #28
    Registered User TheSheep's Avatar
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    TheSheep is offline
    3/23/14
    MW - 180.4
    Duration - 1:00 on a fasted stomach

    Deadlift
    135x5
    225x5
    315x3
    365x5 (touch and go, beltless)

    3" Deficit
    315x5,3,3 (belted, paused reps)

    BB Row
    185x6,5,5 (some cheating)

    Pullups
    BWx8,8,6
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  29. #29
    Registered User TheSheep's Avatar
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    TheSheep is offline
    3/26/14
    MW - ???
    Duration 1:15 ate breakfast before

    Squat
    135x5
    225x5
    275x6

    Goodmorning
    135x5
    155x10

    Romanian
    135x5
    225x5
    275x9

    Olympic Front Squat
    135x5
    185x3,3,2
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  30. #30
    Registered User TheSheep's Avatar
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    TheSheep is offline
    2/27/14
    MW - 180.8
    Duration 0:45 minutes

    Bench
    205x5,6,5,8,5

    Dips
    BWx6

    horrible day.....
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