My training log - Long Road to 200lbs of BEEF!

MuscleM4n · 09-05-2005, 10:27 AM

Sunday the 4th of September 2005

Grip/biceps

Sandbag static holds:
Set 1 - 110lbs x 10 seconds.
Set 2 - 154lbs x 10 secs.
Set 3 - 198lbs x 10 secs.
Set 4 - 209lbs x 10 secs. (NEW PB

)

Close grip pull-ups:
Set 1 - x13.
Set 2 - x13.
Set 3 - x13.
(+3 reps in total NEW PB

)

Barbell curls:
Set 1 - 35lbs x 12.
Set 2 - 46lbs x 12.
Set 3 - 57lbs x 8.

Hammer curls:
Set 1 - 15lbs x 15.
Set 2 - 25lbs x 12.
Set 3 - 25lbs x 8.

MuscleM4n · 09-05-2005, 10:34 AM

Monday the 5th of September 2005

Chest, triceps and lower back/hamstring.

Flat bench press:
Set 1 - 114lbs x 8.
Set 2 - 134lbs x 8.
Set 3 - 134lb x 6.

Flat dumbell press:
Set 1 - 45lbs x 8.
Set 2 - 55lbs x 8.
Set 3 - 60lbs x 4. (NEW PB

)

Incline dumbell flyes:
Set 1 - 25lbs x 10.
Set 2 - 30lbs x 8. (NEW PB

)

Rope pushdowns:
Set 1 - 11lbs x 12.
Set 2 - 22lbs x 10.
Set 3 - 33lbs x 8.
Set 4 - 22lbs x 8.

Dumbell extension:
Set 1 - 25lbs x 8.
Set 2 - 30lbs x 8.
Set 3 - 35lbs x 8 (NEW PB

)

Stiff-legged deadlifts:
Set 1 - 134lbs x 8.
Set 2 - 154lbs x 8.

Goodmornings:
Set 1 - 64lbs x 10.
Set 2 - 94lbs x 8.

Notes - Triceps felt a lot stronger today and i smashed my previous records today even though i missed breakfast by accident.

My arms are now 13" which is the biggest they have been in my life

, not too bad for my size. (0.5" gain in 2 weeks

)

Increasing my training frequancy to 5 days per week and letting go of my ego by using less weight and more reps has really helped me and progress is developing.

**P-funk** · 09-05-2005, 04:07 PM

great job on getting the arms up there. At 5'4" if you can eek out another 4" and get them to 17" they will look pretty damn big!

MuscleM4n · 09-06-2005, 06:17 AM

Thanks P-Funk, yeah I am very happy about the arm increase.

Tuesday the 6th of September 2005

Weigh in - 130lbs (+2lbs)

Back, traps and calves.

Deadlifts:
Set 1 - 134lbs x 8.
Set 2 - 184lbs x 8.
Set 3 - 224lbs x 8.
Set 4 - 274lbs attempt 3/4 rep.
Set 5 - 244lbs x 2.

Barbell rows:
Set 1 - 94lbs x 12.
Set 2 - 114lbs x 8.

Dumbell rows:
Set 1 - 45lbs x 8.
Set 2 - 55lbs x 6.

Barbell shrugs:
Set 1 - 134lbs x 12.
Set 2 - 134lbs x 12.
Set 3 - 134lbs x 12.

Dumbel shrugs:
Set 1 - 55lbs x 8.
Set 2 - 65lbs x 8.
Set 3 - 80lbs x 6.
Set 4 - 80lbs x 8. (NEW PB

)
Set 5 - 45lbs x 12.

Seated calve raises:
Set 1 - 80lbs x 12.
Set 2 - 110lbs x 15.

Smith calve raises:
Set 1 - 134lbs x 12.
Set 2 - 184lbs x 8.
Set 3 - 224lbs x 12.

CricketFire · 09-07-2005, 07:58 PM

Hey bro!

I just have a few thoughts:

1) You told me on MSN you have to deadlift the bar up for shrugs. Just a few thoughts. Mabey you could put 2 benches on either side, and rest the bar there, like a makeshift powerrack. Or mabey pick it up out of the hooks on a bench?

2) I also feel biceps can be developed without extra bicep work. Infact, there's an article on T-Nation about this right now!
http://t-nation.com/readTopic.do;jse...ydra?id=746517

3) You want strength aswell as size right? You might try some lower rep (3-5) sets aswell as the higher rep sets, to promote more strength gains.

That's all for now, but don't start slacking, because I'll be back

**P-funk** · 09-07-2005, 08:01 PM

Quote:

Originally Posted by CricketFire

Hey bro!

I just have a few thoughts:

1) You told me on MSN you have to deadlift the bar up for shrugs. Just a few thoughts. Mabey you could put 2 benches on either side, and rest the bar there, like a makeshift powerrack. Or mabey pick it up out of the hooks on a bench?

2) I also feel biceps can be developed without extra bicep work. Infact, there's an article on T-Nation about this right now!
http://t-nation.com/readTopic.do;jse...ydra?id=746517

3) You want strength aswell as size right? You might try some lower rep (3-5) sets aswell as the higher rep sets, to promote more strength gains.

That's all for now, but don't start slacking, because I'll be back

wow..agressive and informative first post!

CricketFire · 09-07-2005, 08:06 PM

Quote:

Originally Posted by P-funk

wow..agressive and informative first post!

Lol, sounds fitting

MuscleM4n · 09-07-2005, 08:08 PM

Hey thanks for that nice post Cricket!

the shrugs idea sounds cool, cheers.

Somebody should mail that article to DANxM, maybe he will finally learn and stop being so ignorant...bah nevermind eh

Not too fussed about strength but it is a bonus which i gladly accept.

MuscleM4n · 09-08-2005, 04:17 AM

Thursday the 8th of September 2005

Weigh in - 132lbs (+2lbs)

Shoulders and traps

Military press:
Set 1 - 94lbs x 8.
Set 2 - 104lbs x 5 (NEW PB

).
Set 3 - 94lbs x 5.

Standing lateral raise:
Set 1 - 20lbs x 12.
Set 2 - 25lbs x 12.
Set 3 - 25lbs x 12.

lying rear lateral raise:
Set 1 - 20lbs x 12.
Set 2 - 25lbs x 12.

Standing rear lateral raise:
Set 1 - 20lbs x 12.
Set 2 - 25lbs x 12.
Set 3 - 30lbs x 12. (NEW PB

).

Barbell shrugs:
Set 1 - 134lbs x 12.
Set 2 - 184lbs x 6.
Set 3 - 134lbs x 12.

Dumbell shrugs:
Set 1 - 60lbs x 12.
Set 2 - 70lbs x 10.
Set 3 - 85lbs x 10. (NEW PB

)

Notes - felt wicked today in the gym! weirdest thing is that i got NO sleep yesterday and got THREE new PB's

.
I think it is due to my weight gain and increasing my training - I don't worry about overtraining anymore and this has helped a lot.

Started arginine for the first time today; 6g before training and 6g afterwards. Maybe i am under impression of a placebo but this amino acid works! Increased vascularity is already present.

I shouldn't be so optimistic becuase then i will be dissapointed when things go wrong.....

MuscleM4n · 09-09-2005, 11:50 AM

Friday the 9th of September 2005

Legs

Squats:
Set 1 - 134lbs x 8. ATG
Set 2 - 184lbs x 8. (lower back problems started after this set)
Set 3 - 224lbs x 8.
Set 4 - 254lbs x 8. (this was hard!!!)
Set 5 - 224lbs x 8.
Set 6 - 134lbs x 8. ATG

Dumbel Lunges:
Set 1 - 45lbs x 5.

Seated calve raises:
Set 1 - 45lbs x 15.

Pathetic workout today, wanted to carry on but my lower back gave up on me and i think i have injured it.
Guessed cause of injury: maxing out on military press yesterday and my lower back was already a bit stiff.

I need to be more careful and drop the weight next week becuase i am in agony now.

CricketFire · 09-10-2005, 09:17 AM

Nice shoulder day!

THat sucks about the back injury. I hurt my back a while ago (pulled a muscle), and couldn't even sit down (I had to just drop down, couldn't control). If it's really sore, rest up for a few weeks. Whatever you do, DON'T, I repeat DON'T lift on it if it's still sore. No good can come from it

Good luck, hope your back feels better!

MuscleM4n · 09-11-2005, 04:09 PM

thanks cricket.

Sunday the 11th of September 2005

Update on lower back:
Pain is still present but i can deal with it now, I know now which positions to avoid that put me in pain haha.
Lower back has gone red and looks little bruised but hardly noticeable.

I dont some barbell curls today and only affected my back when i put the barbell down on the floor.

I think I will stop my usual training intensity and stick with lifting at home for this week (barbell curls, pull-ups, light squats etc).

Next week i will review how my lower back feels.

Biceps

Barbell curls:
Set 1 - 57lbs x 8.
Set 2 - 68lbs x 6.

Just realised that my barbell curl is half my bodyweight

MuscleM4n · 09-12-2005, 05:42 AM

Monday the 12th of September 2005

Shoulders, biceps and traps

Military press:
Set 1 - 57lbs x 12.
Set 2 - 68lbs x 10.
Set 3 - 79lbs x 8.

Standing lateral raise:
Set 1 - 20lbs x 12.
Set 2 - 20lbs x 12.

Rear lateral raise:
Set 1 - 20lbs x 12.
Set 2 - 20lbs x 12.

Barbell curls:
Set 1 - 57 x 15.
Set 2 - 57lbs x 12.
Set 3 - 68lbs x 8.

Hammer curls:
Set 1 - 20lbs x 8.
Set 2 - 20lbs x 8.

Dumbell shrugs:
Set 1 - 20lbs x 20.

Barbell shrugs:
Set 1 - 57lbs x 20.

Nice easy and fun workout today. Wanted to take it easy becuase of my lower back so i trained at home keeping the weights light in case of fucking up my back again.
Seems to be getting better already and military pressing felt fine.
Just slight pain when putting weights down after a set.

CricketFire · 09-12-2005, 06:50 PM

Good stuff bro!

MuscleM4n · 09-15-2005, 01:45 AM

thanks crick

Wednesday the 14th of September 2005

Chest, back and traps.

Flat bench press:
Set 1 - 114lbs.x 8.
Set 2 - 134lbs x 8.

Incline smith press:
Set 1 - 114lbs x 10.
Set 2 - 114lbs x 8.

Deadlift:
Set 1 - 134lbs x 8.
Set 2 - 184lbs x 6.
Set 3 - 224lbs x 8.

Barbell rows:
Set 1 - 94lbs x 8.
Set 2 - 94lbs x 8.

Wide pull-ups:
Set 1 - x6.

Dumbell rows:
Set 1 - 35lbs x 8.

Barbell shrugs:
Set 1 - 134lbs x 12.
Set 2 - 134lbs x 12.
Set 3 - 134lbs x 12.

Dumbell shrugs:
Set 1 - 65lbs x 10.
Set 2 - 75lbs x 8.
Set 3 - 75lbs x 8.
Set 4 - 35lbs x 12.

Standing lateral raise:
Set 1 - 20lbs x 8.

Barbell curl:
Set 1 - 57lbs x 15.

I know todays workout didn't make sense and is too much. I was testing my lower back, to see if it had recovered.
Seems that my lower back is OK now and i was deadlifting reasonably heavy (for me) so all is well.

I plan to start my usual routine again properly on Monday the 19th of September. Also added an extra session just for calves.

Monday - Chest, triceps and lower back/hamstring .
Tuesday - Back and traps.
Wednesday - Calves.
Thursday - Shoulders and traps.
Friday - Quads and calves.
Saturday - Off.
Sunday - Grip and biceps.

Wednesdays and Sundays I will train at home as I have sufficient weights

I do train a lot becuase i enjoy it and offers more stimulus. I was overtraining when i injured my lowerback not becuase of frequency of lifting but as I was ego training.
From now on I must try and stop ego training and drop the weight and increase the reps. This way I can stay injury free.

MuscleM4n · 09-19-2005, 06:46 AM

NEW ROUTINE STARTED TODAY - GOING TO STICK WITH THIS ONE FOR 3 MONTHS AT LEAST!

changed my mind about the split body part routine and i have opted for this full body routine.

Full body routine

1 day on 1 day off

Monday (workout #1)- deadlift, bench press, front squat, and shrugs.
Tuesday - Off
Wednesday (workout #2) - Military press, squat, dips, wide chin-ups and calves.
Thursday - Off
Friday (workout #1) - Deadlift, bench press, front squat, and shrugs .
Saturday - off.
Sunday (workout #2) - military press, squat, dips, wide chin-ups, and calves.

and so on

Monday the 19th of September 2005

Workout #1

Deadlift:
Set 1 - 134lbs x 8.
Set 2 - 184lbs x 8.
Set 3 - 224lbs x 3.
Set 4 - 224lbs x 6.

Flat bench press:
Set 1 - 114lbs x 6.
Set 2 - 134lbs x 6.
Set 3 - 114lbs x 12.

ATG Front squat:
Set 1 - 44lbs x 8.
Set 2 - 94lbs x 8.
Set 3 - 94lbs x 8.

Barbell shrugs:
Set 1 - 134lbs x 10.
Set 2 - 134lbs x 12.
Set 3 - 134lbs x 12.

Dumbell shrugs:
Set 1 - 50lbs x 12.
Set 2 - 60lbs x 10.
Set 3 - 70lbs x 10.

MuscleM4n · 09-21-2005, 11:35 AM

Wednesday the 21st of September 2005

Workout #2

Military press:
Set 1 - 94lbs x 6.
Set 2 - 94lbs x 5.

ATG squats:
Set 1 - 44lbs x 10.
Set 2 - 134lbs x 10.
Set 3 - 184lbs x 8.
Set 4 - 184lbs x 8.

Bodyweight Dips:
Set 1 - 12.
Set 2 - 10.

Wide chin-ups:
Set 1 - 8.
Set 2 - 8.

dumbell Seated calve raise:
Set 1 - 35lbs x 20.
Set 2 - 45lbs x 15.

Standing calve raise:
Set 1 - 134lbs x 12.
Set 2 - 184lbs x 8.
Set 3 - 134lbs x 12.

MuscleM4n · 09-23-2005, 04:06 AM

Friday the 23rd of September 2005

I went out and got drunk last night and didn't get any sleep at all so i am very tired today and unfortunatly i must skip my workout.
Todays workout (workout #1) will be done tommorow instead. I am looking forward to it.

MuscleM4n · 09-23-2005, 04:08 AM

Since i have finished both workouts i will now aim to get +1 rep AND/OR +2.5lbs in every exercise in the last set.
The fun begins

MuscleM4n · 09-24-2005, 09:58 AM

Saturday the 24th of September 2005

Workout #1

Deadlifts:
Set 1 - 134lbs x 8.
Set 2 - 184lbs x 8.
Set 3 - 234lbs x 8 (+10lbs PASS)

Flat bench press:
Set 1 - 114lbs x 8.
Set 2 - 134lbs x 6.
Set 3 - 119lbs x 8. (+5lbs PASS)

ATG Front squat:
Set 1 - 44lbs x 8.
Set 2 - 94lbs x 8.
Set 3 - 99lbs x 8. (+5lbs PASS and NEW PB)

Barbell shrugs:
Set 1 - 134lbs x 12.
Set 2 - 134lbs x 12.
Set 3 - 154lbs x 12. (+20lbs PASS)

Dumbell shrugs:
Set 1 - 55lbs x 12.
Set 2 - 65lbs x 12.
Set 3 - 75lbs x 10. (+5lbs PASS)

MuscleM4n · 09-26-2005, 09:47 AM

Monday the 26th of September 2005

Workout #2

Military press:
Set 1 - 44lbs x 12.
Set 2 - 94lbs x 6.
Set 3 - 99lbs x 6. (+5lbs PASS).

ATG Squat:
Set 1 - 134lbs x 12.
Set 2 - 184lbs x 8.
Set 3 - 204lbs x 8. (+20lbs PASS).
Set 4 - 134lbs x 10.

Bodyweight Dips:
Set 1 - 10.
Set 2 - 10.
Set 3 - 10. (+1 set and +8 reps in total PASS).

Wide chin-ups:
Set 1 - 10.
Set 2 - 8.
Set 3 - 6. (+1 set and +8 reps in total PASS).

Dumbell seated calve raise:
Set 1 - 35lbs x 15.
Set 2 - 45lbs x 15.
Set 3 - 55lbs x 15. (+1 set and +10lbs PASS).

Standing calve raise:
Set 1 - 134lbs x 15.
Set 2 - 184lbs x 15.
Set 3 - 224lbs x 15. (+more reps and +40lbs PASS).

I had a awesome day at the gym today, felt stronger than usual for some reason.

09-05-2005, 10:27 AM	#31
MuscleM4n Registered User Join Date: Jul 2005 Location: London Posts: 1,280 Photos: 9	Sunday the 4th of September 2005 Grip/biceps Sandbag static holds: Set 1 - 110lbs x 10 seconds. Set 2 - 154lbs x 10 secs. Set 3 - 198lbs x 10 secs. Set 4 - 209lbs x 10 secs. (NEW PB ) Close grip pull-ups: Set 1 - x13. Set 2 - x13. Set 3 - x13. (+3 reps in total NEW PB ) Barbell curls: Set 1 - 35lbs x 12. Set 2 - 46lbs x 12. Set 3 - 57lbs x 8. Hammer curls: Set 1 - 15lbs x 15. Set 2 - 25lbs x 12. Set 3 - 25lbs x 8.
	Age 19, Weight 132lbs , height 5'4", 8% bodyfat, 100% natural. Deadlift - 274lbs (NEW PB 9/8/2005) Squat - 274lbs (NEW PB 19/8/2005) Bench press - 154lbs Total - 702lbs @ 132lbs My Website Full Body Pictures 26/9/2005 My Journal! - Progress pictures 28/8/2005 Paint bodybuilder "Bodybuilding is a marathon not a sprint". Originally Posted by P-funk: "eat for size, train for strength".

09-05-2005, 10:34 AM	#32
MuscleM4n Registered User Join Date: Jul 2005 Location: London Posts: 1,280 Photos: 9	Monday the 5th of September 2005 Chest, triceps and lower back/hamstring. Flat bench press: Set 1 - 114lbs x 8. Set 2 - 134lbs x 8. Set 3 - 134lb x 6. Flat dumbell press: Set 1 - 45lbs x 8. Set 2 - 55lbs x 8. Set 3 - 60lbs x 4. (NEW PB ) Incline dumbell flyes: Set 1 - 25lbs x 10. Set 2 - 30lbs x 8. (NEW PB ) Rope pushdowns: Set 1 - 11lbs x 12. Set 2 - 22lbs x 10. Set 3 - 33lbs x 8. Set 4 - 22lbs x 8. Dumbell extension: Set 1 - 25lbs x 8. Set 2 - 30lbs x 8. Set 3 - 35lbs x 8 (NEW PB ) Stiff-legged deadlifts: Set 1 - 134lbs x 8. Set 2 - 154lbs x 8. Goodmornings: Set 1 - 64lbs x 10. Set 2 - 94lbs x 8. Notes - Triceps felt a lot stronger today and i smashed my previous records today even though i missed breakfast by accident. My arms are now 13" which is the biggest they have been in my life , not too bad for my size. (0.5" gain in 2 weeks ) Increasing my training frequancy to 5 days per week and letting go of my ego by using less weight and more reps has really helped me and progress is developing.
	Age 19, Weight 132lbs , height 5'4", 8% bodyfat, 100% natural. Deadlift - 274lbs (NEW PB 9/8/2005) Squat - 274lbs (NEW PB 19/8/2005) Bench press - 154lbs Total - 702lbs @ 132lbs My Website Full Body Pictures 26/9/2005 My Journal! - Progress pictures 28/8/2005 Paint bodybuilder "Bodybuilding is a marathon not a sprint". Originally Posted by P-funk: "eat for size, train for strength".

09-05-2005, 04:07 PM	#33
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,425	great job on getting the arms up there. At 5'4" if you can eek out another 4" and get them to 17" they will look pretty damn big!
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

09-06-2005, 06:17 AM	#34
MuscleM4n Registered User Join Date: Jul 2005 Location: London Posts: 1,280 Photos: 9	Thanks P-Funk, yeah I am very happy about the arm increase. Tuesday the 6th of September 2005 Weigh in - 130lbs (+2lbs) Back, traps and calves. Deadlifts: Set 1 - 134lbs x 8. Set 2 - 184lbs x 8. Set 3 - 224lbs x 8. Set 4 - 274lbs attempt 3/4 rep. Set 5 - 244lbs x 2. Barbell rows: Set 1 - 94lbs x 12. Set 2 - 114lbs x 8. Dumbell rows: Set 1 - 45lbs x 8. Set 2 - 55lbs x 6. Barbell shrugs: Set 1 - 134lbs x 12. Set 2 - 134lbs x 12. Set 3 - 134lbs x 12. Dumbel shrugs: Set 1 - 55lbs x 8. Set 2 - 65lbs x 8. Set 3 - 80lbs x 6. Set 4 - 80lbs x 8. (NEW PB ) Set 5 - 45lbs x 12. Seated calve raises: Set 1 - 80lbs x 12. Set 2 - 110lbs x 15. Smith calve raises: Set 1 - 134lbs x 12. Set 2 - 184lbs x 8. Set 3 - 224lbs x 12.
	Age 19, Weight 132lbs , height 5'4", 8% bodyfat, 100% natural. Deadlift - 274lbs (NEW PB 9/8/2005) Squat - 274lbs (NEW PB 19/8/2005) Bench press - 154lbs Total - 702lbs @ 132lbs My Website Full Body Pictures 26/9/2005 My Journal! - Progress pictures 28/8/2005 Paint bodybuilder "Bodybuilding is a marathon not a sprint". Originally Posted by P-funk: "eat for size, train for strength".

09-07-2005, 08:08 PM	#38
MuscleM4n Registered User Join Date: Jul 2005 Location: London Posts: 1,280 Photos: 9	Hey thanks for that nice post Cricket! the shrugs idea sounds cool, cheers. Somebody should mail that article to DANxM, maybe he will finally learn and stop being so ignorant...bah nevermind eh Not too fussed about strength but it is a bonus which i gladly accept. Last edited by MuscleM4n : 09-07-2005 at 08:18 PM.
	Age 19, Weight 132lbs , height 5'4", 8% bodyfat, 100% natural. Deadlift - 274lbs (NEW PB 9/8/2005) Squat - 274lbs (NEW PB 19/8/2005) Bench press - 154lbs Total - 702lbs @ 132lbs My Website Full Body Pictures 26/9/2005 My Journal! - Progress pictures 28/8/2005 Paint bodybuilder "Bodybuilding is a marathon not a sprint". Originally Posted by P-funk: "eat for size, train for strength".

09-07-2005, 07:58 PM	#35
CricketFire Young Powerlifter Join Date: Sep 2005 Location: Sarnia Ontario Posts: 8	Hey bro! I just have a few thoughts: 1) You told me on MSN you have to deadlift the bar up for shrugs. Just a few thoughts. Mabey you could put 2 benches on either side, and rest the bar there, like a makeshift powerrack. Or mabey pick it up out of the hooks on a bench? 2) I also feel biceps can be developed without extra bicep work. Infact, there's an article on T-Nation about this right now! http://t-nation.com/readTopic.do;jse...ydra?id=746517 3) You want strength aswell as size right? You might try some lower rep (3-5) sets aswell as the higher rep sets, to promote more strength gains. That's all for now, but don't start slacking, because I'll be back

09-08-2005, 04:17 AM	#39
MuscleM4n Registered User Join Date: Jul 2005 Location: London Posts: 1,280 Photos: 9	Thursday the 8th of September 2005 Weigh in - 132lbs (+2lbs) Shoulders and traps Military press: Set 1 - 94lbs x 8. Set 2 - 104lbs x 5 (NEW PB ). Set 3 - 94lbs x 5. Standing lateral raise: Set 1 - 20lbs x 12. Set 2 - 25lbs x 12. Set 3 - 25lbs x 12. lying rear lateral raise: Set 1 - 20lbs x 12. Set 2 - 25lbs x 12. Standing rear lateral raise: Set 1 - 20lbs x 12. Set 2 - 25lbs x 12. Set 3 - 30lbs x 12. (NEW PB ). Barbell shrugs: Set 1 - 134lbs x 12. Set 2 - 184lbs x 6. Set 3 - 134lbs x 12. Dumbell shrugs: Set 1 - 60lbs x 12. Set 2 - 70lbs x 10. Set 3 - 85lbs x 10. (NEW PB ) Notes - felt wicked today in the gym! weirdest thing is that i got NO sleep yesterday and got THREE new PB's . I think it is due to my weight gain and increasing my training - I don't worry about overtraining anymore and this has helped a lot. Started arginine for the first time today; 6g before training and 6g afterwards. Maybe i am under impression of a placebo but this amino acid works! Increased vascularity is already present. I shouldn't be so optimistic becuase then i will be dissapointed when things go wrong.....
	Age 19, Weight 132lbs , height 5'4", 8% bodyfat, 100% natural. Deadlift - 274lbs (NEW PB 9/8/2005) Squat - 274lbs (NEW PB 19/8/2005) Bench press - 154lbs Total - 702lbs @ 132lbs My Website Full Body Pictures 26/9/2005 My Journal! - Progress pictures 28/8/2005 Paint bodybuilder "Bodybuilding is a marathon not a sprint". Originally Posted by P-funk: "eat for size, train for strength".

09-09-2005, 11:50 AM	#40
MuscleM4n Registered User Join Date: Jul 2005 Location: London Posts: 1,280 Photos: 9	Friday the 9th of September 2005 Legs Squats: Set 1 - 134lbs x 8. ATG Set 2 - 184lbs x 8. (lower back problems started after this set) Set 3 - 224lbs x 8. Set 4 - 254lbs x 8. (this was hard!!!) Set 5 - 224lbs x 8. Set 6 - 134lbs x 8. ATG Dumbel Lunges: Set 1 - 45lbs x 5. Seated calve raises: Set 1 - 45lbs x 15. Pathetic workout today, wanted to carry on but my lower back gave up on me and i think i have injured it. Guessed cause of injury: maxing out on military press yesterday and my lower back was already a bit stiff. I need to be more careful and drop the weight next week becuase i am in agony now.
	Age 19, Weight 132lbs , height 5'4", 8% bodyfat, 100% natural. Deadlift - 274lbs (NEW PB 9/8/2005) Squat - 274lbs (NEW PB 19/8/2005) Bench press - 154lbs Total - 702lbs @ 132lbs My Website Full Body Pictures 26/9/2005 My Journal! - Progress pictures 28/8/2005 Paint bodybuilder "Bodybuilding is a marathon not a sprint". Originally Posted by P-funk: "eat for size, train for strength".

09-10-2005, 09:17 AM	#41
CricketFire Young Powerlifter Join Date: Sep 2005 Location: Sarnia Ontario Posts: 8	Nice shoulder day! THat sucks about the back injury. I hurt my back a while ago (pulled a muscle), and couldn't even sit down (I had to just drop down, couldn't control). If it's really sore, rest up for a few weeks. Whatever you do, DON'T, I repeat DON'T lift on it if it's still sore. No good can come from it Good luck, hope your back feels better!

09-11-2005, 04:09 PM	#42
MuscleM4n Registered User Join Date: Jul 2005 Location: London Posts: 1,280 Photos: 9	thanks cricket. Sunday the 11th of September 2005 Update on lower back: Pain is still present but i can deal with it now, I know now which positions to avoid that put me in pain haha. Lower back has gone red and looks little bruised but hardly noticeable. I dont some barbell curls today and only affected my back when i put the barbell down on the floor. I think I will stop my usual training intensity and stick with lifting at home for this week (barbell curls, pull-ups, light squats etc). Next week i will review how my lower back feels. Biceps Barbell curls: Set 1 - 57lbs x 8. Set 2 - 68lbs x 6. Just realised that my barbell curl is half my bodyweight
	Age 19, Weight 132lbs , height 5'4", 8% bodyfat, 100% natural. Deadlift - 274lbs (NEW PB 9/8/2005) Squat - 274lbs (NEW PB 19/8/2005) Bench press - 154lbs Total - 702lbs @ 132lbs My Website Full Body Pictures 26/9/2005 My Journal! - Progress pictures 28/8/2005 Paint bodybuilder "Bodybuilding is a marathon not a sprint". Originally Posted by P-funk: "eat for size, train for strength".

09-12-2005, 05:42 AM	#43
MuscleM4n Registered User Join Date: Jul 2005 Location: London Posts: 1,280 Photos: 9	Monday the 12th of September 2005 Shoulders, biceps and traps Military press: Set 1 - 57lbs x 12. Set 2 - 68lbs x 10. Set 3 - 79lbs x 8. Standing lateral raise: Set 1 - 20lbs x 12. Set 2 - 20lbs x 12. Rear lateral raise: Set 1 - 20lbs x 12. Set 2 - 20lbs x 12. Barbell curls: Set 1 - 57 x 15. Set 2 - 57lbs x 12. Set 3 - 68lbs x 8. Hammer curls: Set 1 - 20lbs x 8. Set 2 - 20lbs x 8. Dumbell shrugs: Set 1 - 20lbs x 20. Barbell shrugs: Set 1 - 57lbs x 20. Nice easy and fun workout today. Wanted to take it easy becuase of my lower back so i trained at home keeping the weights light in case of fucking up my back again. Seems to be getting better already and military pressing felt fine. Just slight pain when putting weights down after a set. Last edited by MuscleM4n : 09-12-2005 at 06:12 PM.
	Age 19, Weight 132lbs , height 5'4", 8% bodyfat, 100% natural. Deadlift - 274lbs (NEW PB 9/8/2005) Squat - 274lbs (NEW PB 19/8/2005) Bench press - 154lbs Total - 702lbs @ 132lbs My Website Full Body Pictures 26/9/2005 My Journal! - Progress pictures 28/8/2005 Paint bodybuilder "Bodybuilding is a marathon not a sprint". Originally Posted by P-funk: "eat for size, train for strength".

09-12-2005, 06:50 PM	#44
CricketFire Young Powerlifter Join Date: Sep 2005 Location: Sarnia Ontario Posts: 8	Good stuff bro!

09-15-2005, 01:45 AM	#45
MuscleM4n Registered User Join Date: Jul 2005 Location: London Posts: 1,280 Photos: 9	thanks crick Wednesday the 14th of September 2005 Chest, back and traps. Flat bench press: Set 1 - 114lbs.x 8. Set 2 - 134lbs x 8. Incline smith press: Set 1 - 114lbs x 10. Set 2 - 114lbs x 8. Deadlift: Set 1 - 134lbs x 8. Set 2 - 184lbs x 6. Set 3 - 224lbs x 8. Barbell rows: Set 1 - 94lbs x 8. Set 2 - 94lbs x 8. Wide pull-ups: Set 1 - x6. Dumbell rows: Set 1 - 35lbs x 8. Barbell shrugs: Set 1 - 134lbs x 12. Set 2 - 134lbs x 12. Set 3 - 134lbs x 12. Dumbell shrugs: Set 1 - 65lbs x 10. Set 2 - 75lbs x 8. Set 3 - 75lbs x 8. Set 4 - 35lbs x 12. Standing lateral raise: Set 1 - 20lbs x 8. Barbell curl: Set 1 - 57lbs x 15. I know todays workout didn't make sense and is too much. I was testing my lower back, to see if it had recovered. Seems that my lower back is OK now and i was deadlifting reasonably heavy (for me) so all is well. I plan to start my usual routine again properly on Monday the 19th of September. Also added an extra session just for calves. Monday - Chest, triceps and lower back/hamstring . Tuesday - Back and traps. Wednesday - Calves. Thursday - Shoulders and traps. Friday - Quads and calves. Saturday - Off. Sunday - Grip and biceps. Wednesdays and Sundays I will train at home as I have sufficient weights I do train a lot becuase i enjoy it and offers more stimulus. I was overtraining when i injured my lowerback not becuase of frequency of lifting but as I was ego training. From now on I must try and stop ego training and drop the weight and increase the reps. This way I can stay injury free. Last edited by MuscleM4n : 09-15-2005 at 04:17 AM.
	Age 19, Weight 132lbs , height 5'4", 8% bodyfat, 100% natural. Deadlift - 274lbs (NEW PB 9/8/2005) Squat - 274lbs (NEW PB 19/8/2005) Bench press - 154lbs Total - 702lbs @ 132lbs My Website Full Body Pictures 26/9/2005 My Journal! - Progress pictures 28/8/2005 Paint bodybuilder "Bodybuilding is a marathon not a sprint". Originally Posted by P-funk: "eat for size, train for strength".

09-19-2005, 06:46 AM	#46
MuscleM4n Registered User Join Date: Jul 2005 Location: London Posts: 1,280 Photos: 9	NEW ROUTINE STARTED TODAY - GOING TO STICK WITH THIS ONE FOR 3 MONTHS AT LEAST! changed my mind about the split body part routine and i have opted for this full body routine. Full body routine 1 day on 1 day off Monday (workout #1)- deadlift, bench press, front squat, and shrugs. Tuesday - Off Wednesday (workout #2) - Military press, squat, dips, wide chin-ups and calves. Thursday - Off Friday (workout #1) - Deadlift, bench press, front squat, and shrugs . Saturday - off. Sunday (workout #2) - military press, squat, dips, wide chin-ups, and calves. and so on Monday the 19th of September 2005 Workout #1 Deadlift: Set 1 - 134lbs x 8. Set 2 - 184lbs x 8. Set 3 - 224lbs x 3. Set 4 - 224lbs x 6. Flat bench press: Set 1 - 114lbs x 6. Set 2 - 134lbs x 6. Set 3 - 114lbs x 12. ATG Front squat: Set 1 - 44lbs x 8. Set 2 - 94lbs x 8. Set 3 - 94lbs x 8. Barbell shrugs: Set 1 - 134lbs x 10. Set 2 - 134lbs x 12. Set 3 - 134lbs x 12. Dumbell shrugs: Set 1 - 50lbs x 12. Set 2 - 60lbs x 10. Set 3 - 70lbs x 10.
	Age 19, Weight 132lbs , height 5'4", 8% bodyfat, 100% natural. Deadlift - 274lbs (NEW PB 9/8/2005) Squat - 274lbs (NEW PB 19/8/2005) Bench press - 154lbs Total - 702lbs @ 132lbs My Website Full Body Pictures 26/9/2005 My Journal! - Progress pictures 28/8/2005 Paint bodybuilder "Bodybuilding is a marathon not a sprint". Originally Posted by P-funk: "eat for size, train for strength".

09-21-2005, 11:35 AM	#47
MuscleM4n Registered User Join Date: Jul 2005 Location: London Posts: 1,280 Photos: 9	Wednesday the 21st of September 2005 Workout #2 Military press: Set 1 - 94lbs x 6. Set 2 - 94lbs x 5. ATG squats: Set 1 - 44lbs x 10. Set 2 - 134lbs x 10. Set 3 - 184lbs x 8. Set 4 - 184lbs x 8. Bodyweight Dips: Set 1 - 12. Set 2 - 10. Wide chin-ups: Set 1 - 8. Set 2 - 8. dumbell Seated calve raise: Set 1 - 35lbs x 20. Set 2 - 45lbs x 15. Standing calve raise: Set 1 - 134lbs x 12. Set 2 - 184lbs x 8. Set 3 - 134lbs x 12.
	Age 19, Weight 132lbs , height 5'4", 8% bodyfat, 100% natural. Deadlift - 274lbs (NEW PB 9/8/2005) Squat - 274lbs (NEW PB 19/8/2005) Bench press - 154lbs Total - 702lbs @ 132lbs My Website Full Body Pictures 26/9/2005 My Journal! - Progress pictures 28/8/2005 Paint bodybuilder "Bodybuilding is a marathon not a sprint". Originally Posted by P-funk: "eat for size, train for strength".

09-23-2005, 04:06 AM	#48
MuscleM4n Registered User Join Date: Jul 2005 Location: London Posts: 1,280 Photos: 9	Friday the 23rd of September 2005 I went out and got drunk last night and didn't get any sleep at all so i am very tired today and unfortunatly i must skip my workout. Todays workout (workout #1) will be done tommorow instead. I am looking forward to it.
	Age 19, Weight 132lbs , height 5'4", 8% bodyfat, 100% natural. Deadlift - 274lbs (NEW PB 9/8/2005) Squat - 274lbs (NEW PB 19/8/2005) Bench press - 154lbs Total - 702lbs @ 132lbs My Website Full Body Pictures 26/9/2005 My Journal! - Progress pictures 28/8/2005 Paint bodybuilder "Bodybuilding is a marathon not a sprint". Originally Posted by P-funk: "eat for size, train for strength".

09-23-2005, 04:08 AM	#49
MuscleM4n Registered User Join Date: Jul 2005 Location: London Posts: 1,280 Photos: 9	Since i have finished both workouts i will now aim to get +1 rep AND/OR +2.5lbs in every exercise in the last set. The fun begins
	Age 19, Weight 132lbs , height 5'4", 8% bodyfat, 100% natural. Deadlift - 274lbs (NEW PB 9/8/2005) Squat - 274lbs (NEW PB 19/8/2005) Bench press - 154lbs Total - 702lbs @ 132lbs My Website Full Body Pictures 26/9/2005 My Journal! - Progress pictures 28/8/2005 Paint bodybuilder "Bodybuilding is a marathon not a sprint". Originally Posted by P-funk: "eat for size, train for strength".

09-24-2005, 09:58 AM	#50
MuscleM4n Registered User Join Date: Jul 2005 Location: London Posts: 1,280 Photos: 9	Saturday the 24th of September 2005 Workout #1 Deadlifts: Set 1 - 134lbs x 8. Set 2 - 184lbs x 8. Set 3 - 234lbs x 8 (+10lbs PASS) Flat bench press: Set 1 - 114lbs x 8. Set 2 - 134lbs x 6. Set 3 - 119lbs x 8. (+5lbs PASS) ATG Front squat: Set 1 - 44lbs x 8. Set 2 - 94lbs x 8. Set 3 - 99lbs x 8. (+5lbs PASS and NEW PB) Barbell shrugs: Set 1 - 134lbs x 12. Set 2 - 134lbs x 12. Set 3 - 154lbs x 12. (+20lbs PASS) Dumbell shrugs: Set 1 - 55lbs x 12. Set 2 - 65lbs x 12. Set 3 - 75lbs x 10. (+5lbs PASS)
	Age 19, Weight 132lbs , height 5'4", 8% bodyfat, 100% natural. Deadlift - 274lbs (NEW PB 9/8/2005) Squat - 274lbs (NEW PB 19/8/2005) Bench press - 154lbs Total - 702lbs @ 132lbs My Website Full Body Pictures 26/9/2005 My Journal! - Progress pictures 28/8/2005 Paint bodybuilder "Bodybuilding is a marathon not a sprint". Originally Posted by P-funk: "eat for size, train for strength".

09-26-2005, 09:47 AM	#51
MuscleM4n Registered User Join Date: Jul 2005 Location: London Posts: 1,280 Photos: 9	Monday the 26th of September 2005 Workout #2 Military press: Set 1 - 44lbs x 12. Set 2 - 94lbs x 6. Set 3 - 99lbs x 6. (+5lbs PASS). ATG Squat: Set 1 - 134lbs x 12. Set 2 - 184lbs x 8. Set 3 - 204lbs x 8. (+20lbs PASS). Set 4 - 134lbs x 10. Bodyweight Dips: Set 1 - 10. Set 2 - 10. Set 3 - 10. (+1 set and +8 reps in total PASS). Wide chin-ups: Set 1 - 10. Set 2 - 8. Set 3 - 6. (+1 set and +8 reps in total PASS). Dumbell seated calve raise: Set 1 - 35lbs x 15. Set 2 - 45lbs x 15. Set 3 - 55lbs x 15. (+1 set and +10lbs PASS). Standing calve raise: Set 1 - 134lbs x 15. Set 2 - 184lbs x 15. Set 3 - 224lbs x 15. (+more reps and +40lbs PASS). I had a awesome day at the gym today, felt stronger than usual for some reason.
	Age 19, Weight 132lbs , height 5'4", 8% bodyfat, 100% natural. Deadlift - 274lbs (NEW PB 9/8/2005) Squat - 274lbs (NEW PB 19/8/2005) Bench press - 154lbs Total - 702lbs @ 132lbs My Website Full Body Pictures 26/9/2005 My Journal! - Progress pictures 28/8/2005 Paint bodybuilder "Bodybuilding is a marathon not a sprint". Originally Posted by P-funk: "eat for size, train for strength".