Grip, Rip, Hoist!

Witchblade · 06-28-2007, 10:27 AM

DOMS forced me to make a journal.

Witchblade · 06-28-2007, 10:32 AM

Anyway, newbie gains have stalled and just working out doesn't cut it anymore. I'm sick of it and I'm going to actively do something about it.

I'm going to be stricter on (roughly) counting calories.
I'm going to get more sleep than 5h a day in spite of my insomnia.
I'm going to supplement more fish oil, 6g a day. I'll find a job to pay for it.
I'm going to supplement creatine because it's the shit.

I got plenty of time this vacation and I want to see some serious results after these 2 months.

I'll post some info, pics, my program and plans later. I just needed to make this thread to make sure I'm going to really commit myself to this.

Triple Threat · 06-28-2007, 10:35 AM

Quote:

Originally Posted by Witchblade

DOMS forced me to make a journal.

That DOMS is a meanie.

Good luck with the new journal.

fufu · 06-28-2007, 11:32 AM

cool.

Have you tried melatonin to help your insomnia?

I had it pretty bad last year, I used valerian root and melatonin and I was out. Along with better sleeping habits as well.

A good sleep cycle comes with work like anything else.

goob · 06-28-2007, 11:39 AM

Sweet! Witch has a journal. should be good.

Witch, you live in Holland: legal weed of crazy power. Make yourself some mild tea or food using it (as a non smoker) - guaranteed to cure you're insomnia. Or you could use melatonin, but the weed is far superior in this respect.

Be checkin in on you.....

Double D · 06-28-2007, 11:43 AM

Did DOMS threaten you with mean anal sex?! If so I know the feeling he did the same to me!

Hey post the program your going to be using!

Scarface30 · 06-28-2007, 01:52 PM

looking forward to checking in on your workouts Witchblade

BoneCrusher · 06-28-2007, 02:08 PM

...

DOMS · 06-28-2007, 02:43 PM

Quote:

Originally Posted by Double D

Did DOMS threaten you with mean anal sex?! If so I know the feeling he did the same to me!

Hey post the program your going to be using!

Who the hell are kidding? I had to threaten to withhold it!

DOMS · 06-28-2007, 02:43 PM

Quote:

Originally Posted by Witchblade

DOMS forced me to make a journal.

Good man.

So, what are the details?

Bakerboy · 06-28-2007, 02:55 PM

Looking forward to seeing how you train. Goodluck Witch.

katt · 06-28-2007, 04:08 PM

Id like to see the training/diet plan myself!

Witchblade · 06-28-2007, 05:46 PM

Just got back from the cinema. I saw Diehard 4.0. It was a fun, completely over-the-top, B-movie.

Anyway, I better go to bed now.

Here's a quick list I made of all the foods I ate today. I only included the things that matter calorically, so no vegetables/fruits/water etc.

Witchblade · 06-29-2007, 06:52 AM

The program I'm on now (And now for something completely different)

Goals:
Hyperthrophy, health

Stats:
17 years old, 6', 160 lbs.

I'm a natural lightweight, eventhough I'm not an ectomorph by any means (more like an endomorph as much as I dislike the terminology). I started out at 130lbs at the same height about 10 months ago with the same bodyfatpercentage.

Last workout (wednesday)
Dynamic stretching for every bodypart
Ankle mobility
Shoulder mobility
Hip flexor stretches
Scapulae retractors/external rotators activation

1) Bentover rows 120/2x10
2) DB bench 68/1x8
3) NG pullups bw/1x10
4) DB shoulder press 32/2x11
5) Deadlifts 260/3x3
6) A: 5 assisted pistols
B: front squats 120/1x10
7) leg curls ?/2x12

Bentover rows were very mediocre. I should be able to do 2x13.
DB bench and shoulder press still suck. I can't get the form down. Ah well, I'm moving on to barbells soon.
Front squats suck. I can't breathe for shit. I can't back squat either, because I have some sort of nerve that gets impinged when I move my arms in the squatting position. I used to use a manta ray pad, but some basterd at my gym took it home with him.

Dunno why I did the curls... had to do some calf work, but my calves were sore as hell.
Deadlifts went well. I'm good at deadlifting.

Thanks for the support everyone.

Double D · 06-29-2007, 08:00 AM

Nice workout DB. Hope things go well for you!

katt · 06-29-2007, 08:03 AM

Very nice!

fufu · 06-29-2007, 10:24 AM

good job, how long have you been doing total body?

Bakerboy · 06-29-2007, 10:45 AM

Looks good but why do you do your big lifts like deadlift and squat so far into your workout

I like how you are working opposite muscle groups- a pull then a push- which is smart.

Witchblade · 06-29-2007, 11:35 AM

Thanks katt and double d.

fufu, I've been doing fullbody workouts since I've started basically. I've done fullbody, upper/lower and push/pull/legs splits.

Bakerboy, I randomize the exercises. I usually do deads and squats first, but I need to work on my pulling exercises and my entire upper body frankly.

soxmuscle · 06-29-2007, 01:10 PM

This title sounds like a rap song.

"Grip, Rip, and Hoist!" or "Pop, Drop, and Lock it!"

Scarface30 · 06-29-2007, 01:29 PM

nice workout there Witchblade!

Witchblade · 06-29-2007, 01:48 PM

I stole the phrase from some strength coach, sox.

Thanks scarface.

I'm always open to suggestions btw. Don't shun away from critique.

Pics coming up this week.

Edit: all weights should be multiplied by 1.1. I thought 1 kg = 2 pounds, but it's 2.2.

Witchblade · 06-29-2007, 03:12 PM

Warmup
Dynamic stretching for every bodypart
Ankle mobility
Shoulder mobility
Hip flexor stretches
Scapulae retractors/external rotators activation

This is my standard warmup. I do this every session.

Workout
1-WG pullups bw+22/2x5 1s hold at the top
2-Bentover rows 110/2x10 slow tempo
3-DB bench 62/2x11
4-Externally rotating face pulls 65/2x6 5s hold at contraction
5-one arm DB shoulder press 45/1x10
6-front squats 155/2x6
7-deadlifts 265/5x5 ramping the weight rest-paused
8-unilateral calf raises bw/1x10

Volume was a bit higher today and the intensity was a bit lower. I've stalled and even declined at bentover rows so I'm replacing them by cable rows.

Cool down
Static stretching for every bodypart, especially the internal rotators (my humeri are internally rotated after a 5x5 program in which I always did rows last).

That's my standard cooldown.

fufu · 06-29-2007, 03:37 PM

Do you workout at a gym or at home?

Witchblade · 06-29-2007, 06:06 PM

At a gym, but they don't have much equipment. It's the cheapest gym around at 25€ ($20) a month for unlimited access.

I also have a small home gym. I'll post a pic of that too some time. My dad and I made it. I bet it's the cheapest home gym there is out there, heh. Lots of options though.

Archangel · 06-30-2007, 07:22 AM

Lookin good Brother Blade, Keep it up and I'll be following along if ok!!!

KelJu · 06-30-2007, 08:22 AM

I never knew you were 17. You seem so mature for your age. Nice workouts by the way.

06-28-2007, 10:27 AM	#1
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 3,910	Grip, Rip, Hoist! BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com DOMS forced me to make a journal.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

06-28-2007, 10:32 AM	#2
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 3,910	Anyway, newbie gains have stalled and just working out doesn't cut it anymore. I'm sick of it and I'm going to actively do something about it. I'm going to be stricter on (roughly) counting calories. I'm going to get more sleep than 5h a day in spite of my insomnia. I'm going to supplement more fish oil, 6g a day. I'll find a job to pay for it. I'm going to supplement creatine because it's the shit. I got plenty of time this vacation and I want to see some serious results after these 2 months. I'll post some info, pics, my program and plans later. I just needed to make this thread to make sure I'm going to really commit myself to this.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

06-28-2007, 11:32 AM	#4
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,429 Photos: 3	cool. Have you tried melatonin to help your insomnia? I had it pretty bad last year, I used valerian root and melatonin and I was out. Along with better sleeping habits as well. A good sleep cycle comes with work like anything else.
	fufu's 1337 Journal Your diet will set you free.

06-28-2007, 01:52 PM	#7
Scarface30 Moving Stones Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,638 Photos: 2	looking forward to checking in on your workouts Witchblade
	Warning: Seismic Testing Zone

06-28-2007, 02:08 PM	#8
BoneCrusher Lift or Die Elite Member Join Date: Jul 2004 Location: Austin Texas Posts: 8,311	... ...

06-28-2007, 11:39 AM	#5
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,335	Sweet! Witch has a journal. should be good. Witch, you live in Holland: legal weed of crazy power. Make yourself some mild tea or food using it (as a non smoker) - guaranteed to cure you're insomnia. Or you could use melatonin, but the weed is far superior in this respect. Be checkin in on you.....

06-28-2007, 11:43 AM	#6
Double D Senior Member Elite Member Join Date: May 2006 Posts: 9,694	Did DOMS threaten you with mean anal sex?! If so I know the feeling he did the same to me! Hey post the program your going to be using!

06-28-2007, 02:55 PM	#11
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Looking forward to seeing how you train. Goodluck Witch.
	No strength within, no respect without - Kasmiri Proverb

06-28-2007, 04:08 PM	#12
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 3,872 Photos: 37	Id like to see the training/diet plan myself!

06-29-2007, 06:52 AM	#14
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 3,910	The program I'm on now (And now for something completely different) Goals: Hyperthrophy, health Stats: 17 years old, 6', 160 lbs. I'm a natural lightweight, eventhough I'm not an ectomorph by any means (more like an endomorph as much as I dislike the terminology). I started out at 130lbs at the same height about 10 months ago with the same bodyfatpercentage. Last workout (wednesday) Dynamic stretching for every bodypart Ankle mobility Shoulder mobility Hip flexor stretches Scapulae retractors/external rotators activation 1) Bentover rows 120/2x10 2) DB bench 68/1x8 3) NG pullups bw/1x10 4) DB shoulder press 32/2x11 5) Deadlifts 260/3x3 6) A: 5 assisted pistols B: front squats 120/1x10 7) leg curls ?/2x12 Bentover rows were very mediocre. I should be able to do 2x13. DB bench and shoulder press still suck. I can't get the form down. Ah well, I'm moving on to barbells soon. Front squats suck. I can't breathe for shit. I can't back squat either, because I have some sort of nerve that gets impinged when I move my arms in the squatting position. I used to use a manta ray pad, but some basterd at my gym took it home with him. Dunno why I did the curls... had to do some calf work, but my calves were sore as hell. Deadlifts went well. I'm good at deadlifting. Thanks for the support everyone.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

06-29-2007, 08:00 AM	#15
Double D Senior Member Elite Member Join Date: May 2006 Posts: 9,694	Nice workout DB. Hope things go well for you!

06-29-2007, 08:03 AM	#16
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 3,872 Photos: 37	Very nice!

06-29-2007, 10:24 AM	#17
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,429 Photos: 3	good job, how long have you been doing total body?
	fufu's 1337 Journal Your diet will set you free.

06-29-2007, 10:45 AM	#18
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Looks good but why do you do your big lifts like deadlift and squat so far into your workout I like how you are working opposite muscle groups- a pull then a push- which is smart.
	No strength within, no respect without - Kasmiri Proverb

06-29-2007, 11:35 AM	#19
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 3,910	Thanks katt and double d. fufu, I've been doing fullbody workouts since I've started basically. I've done fullbody, upper/lower and push/pull/legs splits. Bakerboy, I randomize the exercises. I usually do deads and squats first, but I need to work on my pulling exercises and my entire upper body frankly.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

06-29-2007, 01:10 PM	#20
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 7,528 Photos: 10	This title sounds like a rap song. "Grip, Rip, and Hoist!" or "Pop, Drop, and Lock it!"
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs. Soxmuscle Presents: Westside Training

06-29-2007, 01:29 PM	#21
Scarface30 Moving Stones Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,638 Photos: 2	nice workout there Witchblade!
	Warning: Seismic Testing Zone

06-29-2007, 01:48 PM	#22
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 3,910	I stole the phrase from some strength coach, sox. Thanks scarface. I'm always open to suggestions btw. Don't shun away from critique. Pics coming up this week. Edit: all weights should be multiplied by 1.1. I thought 1 kg = 2 pounds, but it's 2.2. Last edited by Witchblade : 06-29-2007 at 02:24 PM.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

06-29-2007, 03:12 PM	#23
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 3,910	Warmup Dynamic stretching for every bodypart Ankle mobility Shoulder mobility Hip flexor stretches Scapulae retractors/external rotators activation This is my standard warmup. I do this every session. Workout 1-WG pullups bw+22/2x5 1s hold at the top 2-Bentover rows 110/2x10 slow tempo 3-DB bench 62/2x11 4-Externally rotating face pulls 65/2x6 5s hold at contraction 5-one arm DB shoulder press 45/1x10 6-front squats 155/2x6 7-deadlifts 265/5x5 ramping the weight rest-paused 8-unilateral calf raises bw/1x10 Volume was a bit higher today and the intensity was a bit lower. I've stalled and even declined at bentover rows so I'm replacing them by cable rows. Cool down Static stretching for every bodypart, especially the internal rotators (my humeri are internally rotated after a 5x5 program in which I always did rows last). That's my standard cooldown.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

06-29-2007, 03:37 PM	#24
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 15,429 Photos: 3	Do you workout at a gym or at home?
	fufu's 1337 Journal Your diet will set you free.

06-29-2007, 06:06 PM	#25
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 3,910	At a gym, but they don't have much equipment. It's the cheapest gym around at 25€ ($20) a month for unlimited access. I also have a small home gym. I'll post a pic of that too some time. My dad and I made it. I bet it's the cheapest home gym there is out there, heh. Lots of options though.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

06-30-2007, 07:22 AM	#26
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,087 Photos: 4	Lookin good Brother Blade, Keep it up and I'll be following along if ok!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37