Rob's Journal (Videos and Pictures)

**Diablo1990** · 10-04-2006, 02:37 PM

I have a couple main goals and they are...

--Increase my bench which is pathetically 120 x 5.
--Increase my LBM.
--Get more mass in my arms.
--Lats Bigger
--More pullups.

Some of my stats as of 9/10/06
Name: Rob
Age: 16
DOB: 5/3/90
Height: 5'9"
Weight: ~173lbs

Approximate measurements as of 9/10/06 (Inches)
Arms: L-13.25 R-13.25
Chest: 40
Forearms: L-12 R-12
Shoulders: ~44 (Don't know if this is right)
Waist: 35
Quads: L-23.5 R-24
Calves: L-16 R-15.75

Some videos of me..
Deadlifts 250 x 9 <10/08/06> (http://youtube.com/watch?v=Po0LOZbPIZo)
Romanian Deadlifts 120 x 9 <10/06/06> (http://youtube.com/watch?v=qZad_LIt0og)
ATG Squats 170 x 5 <8/22/06> (http://youtube.com/watch?v=RF_0EkmleyI)
Lat Pulldowns ? x 10 <9-27-06> (http://youtube.com/watch?v=pSMoLdLnF1A)
ATG Squats 190 x 5 <10-03-06> (http://youtube.com/watch?v=I-daapIExng)

Pictures
(8-31-06)http://www.ironmagazineforums.com/ga...um/8-31-06.jpg

Training Program:

Monday- Upper
Bench Press 3 X 4-6
Bent Over Row 3 X 4-6
Military Press 3 X 4-6
BB Shrug 3 X 4-6
CG Bench 3 X 4-6
DB Curl 3 X 4-6

Tuesday-Lower
Squat 3 X 4-6
Seated Calf 3 X 4-6
RDL Deadlift 3 X 4-6
DB Walking Lunge 3 X 15-20
Ab Exercise #1 3 X 15-20
Ab Exercise #2 3 X 15-20

Thursday- Chest/Delts/Traps
Flat DB Press 3 X 6-10
Incline Barbell Press 3 X 6-10
DB Flies 3 X 6-10
DB Lateral 3 X 6-10
1-Arm Lateral 3 X 6-10
DB Shrug 3 X 6-10
BB Shrug 3 X 6-10

Friday- Back/Biceps/Triceps
Pull-Up 3 X *
Lat Pulldown 3 X 6-10
Reverse Lat Pulldowns 3 X 6-10
DB Row 3 X 6-10
DB Curl 3 X 6-10
Skull Crusher 3 X 6-10
Hammer Curls 3 X 8-12
Tricep Pressdown 3 X 8-12
***Arms are supersetted

Saturday- Legs
Deadlift 3 X 4-6
Front Squat 3 X 12-15
Squats 1 X 20
Standing Calf Raise 3 X 12-15
1-Foot Seated Calf Raise 3 X 12-15
Ab Exercise #1 3 X 12-15
Ab Exercise #2 3 X 12-15

30 minutes of low-intensity cardio after every workout. Heart rate of 130-150 bpm.

**kenwood** · 10-04-2006, 02:42 PM

goodluck on your goals.

o my fucktard. looks at that routine

**Diablo1990** · 10-04-2006, 05:08 PM

I took all this time to make it and no one even looks at it besides kenwood and by the face I think he is saying it sucks.

**DOMS** · 10-04-2006, 05:53 PM

It's pretty brave of you to post vids and such. BTW, I watched you ATG Squats vid. Damn, that bar doesn't veer one millimeter front or back.

As for your workout, there's seems to be more chest than back exercises. Odds are, you could benefit from prioritizing those muscles that you can't see. I say this because you also have more quad exercises than hamstring exercises.

Just my two cents.

**Double D** · 10-04-2006, 05:57 PM

Realize this, if you are wanting a big bench, you cant neglect your back because in order to get the most out of your bench you really have to have a strong back. Just trying to help.

**DOMS** · 10-04-2006, 05:57 PM

Oh, and this journal should be primarily for you, not others. So don't worry if you don't think enough people post in it.

**DOMS** · 10-04-2006, 06:00 PM

Originally Posted by Double D

Realize this, if you are wanting a big bench, you cant neglect your back because in order to get the most out of your bench you really have to have a strong back. Just trying to help.

Very true. Every muscle (the agonist) has an antagonist counter part (such as triceps to biceps). If the antagonist muscle is much weaker, it'll hold back the development of the agonist muscle and increases the likelihood of injury.

**Diablo1990** · 10-04-2006, 06:01 PM

RDL Deadlift
Pull-Up
Lat Pulldown
Reverse Lat Pulldowns
Bent Over Row
DB Row
Deadlift

thats not enough back excercises?

**Diablo1990** · 10-04-2006, 06:02 PM

Originally Posted by DOMS

Oh, and this journal should be primarily for you, not others. So don't worry if you don't think enough people post in it.

I would like to know what other people think..

Also I was at one point where I could curl more then bench but that is over now. My bench never goes up I have a plateu I started this program 2-3 weeks ago and it went up 2 reps I think which is amazing.

**DOMS** · 10-04-2006, 06:04 PM

Originally Posted by Diablo1990

I would like to know what other people think..

Fair enough.

Originally Posted by Diablo1990

Also I was at one point where I could curl more then bench but that is over now. My bench never goes up I have a plateu I started this program 2-3 weeks ago and it went up 2 reps I think which is amazing.

Try dropping the barbell in favor of dumbbells.

**Diablo1990** · 10-04-2006, 06:05 PM

Originally Posted by DOMS

Try dropping the barbell in favor of dumbbells.

What do you mean?? Don't bench using a barbell?? I do CG bp, bp, dumbell bp, incline bp. It's all a mix

**DOMS** · 10-04-2006, 06:08 PM

Originally Posted by Diablo1990

What do you mean?? Don't bench using a barbell?? I do CG bp, bp, dumbell bp, incline bp. It's all a mix

Yep, just lose the barbell. What do you have to lose? You're not making any gains. But if you don't want to, there are plenty of other variables that you can play with: reps, specialized sets (drop, super, etc.), volume, RI, ROM, etc.

**kenwood** · 10-04-2006, 06:08 PM

you havnt posted any workouts yet

.

**Diablo1990** · 10-04-2006, 06:09 PM

I would like to try other variables have any opinions?? Kenwood I just posted the journal thats why I stayed home from school today and today is one of my off days from lifting and im sick. Hopefully I will be better tomorrow

**Diablo1990** · 10-04-2006, 06:14 PM

Another thing my pullups won't go up!

**DOMS** · 10-04-2006, 06:15 PM

Originally Posted by Diablo1990

I would like to try other variables have any opinions??

What have you tried so far?

**kenwood** · 10-04-2006, 06:16 PM

yes come train with me

. drop barbell bp and do db presses and incline presses. whenever i'm stuck on BP i switch to db's

**Diablo1990** · 10-04-2006, 06:16 PM

Nothing really just changing my routine heh.

**Diablo1990** · 10-04-2006, 06:16 PM

Kenwood I do both though. Inclines hurt my shoulders

**DOMS** · 10-04-2006, 06:17 PM

Originally Posted by Diablo1990

I just posted the journal thats why I stayed home from school today and today is one of my off days from lifting and im sick. Hopefully I will be better tomorrow

Hey man, don't kenwood your education.

**Diablo1990** · 10-04-2006, 06:18 PM

If I go to school I feel that I will be sick longer

**kenwood** · 10-04-2006, 06:19 PM

Originally Posted by Diablo1990

Kenwood I do both though. Inclines hurt my shoulders

how much of an incline? i usually just set my bench to a slight incline. just a lil higher than flat i guess and it doesnt hurt my shoulders.

**kenwood** · 10-04-2006, 06:21 PM

Originally Posted by Diablo1990

If I go to school I feel that I will be sick longer

yes you will get sick and more sick and more sick and more sick

. i was on the edge of death thats why i quit school.

.

**Diablo1990** · 10-04-2006, 06:21 PM

I only have 3 stages on my bench it's really high I used to do slight incline and I was fine but hurt sometimes

**DOMS** · 10-04-2006, 06:24 PM

Originally Posted by Diablo1990

I only have 3 stages on my bench it's really high I used to do slight incline and I was fine but hurt sometimes

Creat a post in the Health forum about shoulder and see what they say.

There are a lot more things that you can do to vary your bench than just changing the incline. Do you know what those changes are?

**DOMS** · 10-04-2006, 06:25 PM

Originally Posted by Diablo1990

If I go to school I feel that I will be sick longer

Oh, okay. You stayed home because you were sick.

**Diablo1990** · 10-04-2006, 06:25 PM

Well I am asking your opinion on what I should do for a stronger bench. I have quit lifting for 6 months awhile ago and it was fine but now it's coming back I can't afford to take anymore time off

**Double D** · 10-04-2006, 06:30 PM

Originally Posted by DOMS

Very true. Every muscle (the agonist) has an antagonist counter part (such as triceps to biceps). If the antagonist muscle is much weaker, it'll hold back the development of the agonist muscle and increases the likelihood of injury.

This is why the westside program is so good for strengthing the big 3. Bench, squat, and deads. I would try the westside program if you are looking for a big bench. Theres also Starr's program of 5x5.

**DOMS** · 10-04-2006, 06:50 PM

Originally Posted by Double D

This is why the westside program is so good for strengthing the big 3. Bench, squat, and deads. I would try the westside program if you are looking for a big bench. Theres also Starr's program of 5x5.

Double D is onto something. There appears to be much that you need to learn. But why makes this difficult? Pick a routine, like WestSide or P/RR/S that picks the variables for you. Then, as you do the routine, learn why those particular variables were used.

I've never done WestSide, but I have done P/RR/S. I liked it a lot and think that I may go back to it if my shoulder is okay.

**Double D** · 10-04-2006, 06:53 PM

I am currently doing westside and I really do like it. I am more from a bodybuilding background and not a powerlifting background so I have made changes to fit into my bodybuilding style of lifting, but still benefitting from strengthining my bench, squat, and deads. Let me know and I will try and help you or point you to someone who would be alot of help with westside.

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