Roberts Attempt to Gain Weight and Strength.

the other half · 03-31-2008, 07:20 PM

looks like you are making good progress on the workouts.
keep it up.

nadirmg · 03-31-2008, 07:57 PM

you'll be surprised with the deads. just keeping doing them and concentrate on form. before long the weight will go up!
for me 110 used to be a major attempt. now 110 is my warmup and i'm up to about 150.

RasPlasch · 04-01-2008, 08:24 PM

Quote:

you'll be surprised with the deads. just keeping doing them and concentrate on form. before long the weight will go up!
for me 110 used to be a major attempt. now 110 is my warmup and i'm up to about 150.

Alright I won't give up on them!

Quote:

looks like you are making good progress on the workouts.
keep it up.

Thanks!

Today was my first chest workout using the 8-12 reps. It was pretty tiring compared to 5 reps.

Benchpress

Warmup 135lbs 8x

160 8x
165 8x
170 8x

Incline Bench

115 8x
120 8x
125 7x

I don't know if I would've gotten the 8th rep. I didn't have a spotter so I decided not to go for it.

Cable Crossovers

90 10x
100 8x
120 6x

Close Grip Bench

120 8x too easy
125 12x
125 8x

I squatted today without the smith machine and I used free weights. Using free weghts was A LOT more fun.

Squats

115 8x warmup
135 8x
135 8x

I think I could've done more on the squats but I decided that because this was my first time really doing them that I would keep it at 135. I went down very close to parallel, I heard that stopping at 90 degrees was bad for your knees so I tried my hardest to go lower.

Leg Extensions

145 8x
130 8x
130 8x

Fun workout today. I surprised myself with the benching and the squatting.

nadirmg · 04-02-2008, 06:54 AM

good job on upping the reps. you're right, it is tiring isn't it!

squat form.. if i were you i'd focus on going ATG on your squats before you start building up to higher weight. it is sooo much easier to fix your form now than it will be when you're squatting more weight because you won't want to come down on the weight in order to do tweaking.

haha, yeeeeeees. free weight squats are more fun, aren't they

RasPlasch · 04-04-2008, 09:33 PM

Military Press

Warm up 85 8x
100 8x
110 8x
115 8x

Close Grip Low Row

100 8x
110 8x
120 8x

T Bar Row

105 8x
102.5 8x
100 8x

I once again overestimated my strength for this exercise so I had to lower the weight.

Lat Pull

145 8x
145 8x
140 8x

Shrugs

160 8x
165 8x
170 8x

Stiff Leg Deadlifts

Warm up 95 8x
115 8x
130 8x
135 8x

Smith Machine Heel Raises

155 8x
185 8x
205 8x

I felt totally out of energy after this workout. I also cleaned 135 for 3 sets of 6 today in weight training. That was pretty tough. I think cleans are the funniest exercises to watch noobz perform.

the other half · 04-07-2008, 11:58 AM

so you do weight training in school then go to the gym and do it agian.

RasPlasch · 04-07-2008, 03:21 PM

Quote:

Originally Posted by the other half

so you do weight training in school then go to the gym and do it agian.

Haha not really. I basically go into weightlifting class and bench maybe 1 set or so at 135lbs. Then clean a little. We only get 30 minutes to lift in the class if were lucky so I don't see how I could get much done.

RasPlasch · 04-07-2008, 08:33 PM

CHEST and Triceps.

Bench

135 8x
165 8x
170 8x
175 5x

Incline Bench

120 8x
125 8x
130 8x

Crossovers

100 8x
110 8x
120 6x

Damnit, I can never get 8 reps in at 120lbs for the cable crossovers!

Close grip bench press

130 6x
125 8x
120 8x

Squats

135 8x
140 8x
145 8x

Smith Machine Heel Raises

165 10x
185 10x
205 10x

In weight training class I cleaned 180lbs twice. Fun stuff!

nadirmg · 04-08-2008, 08:39 AM

yo dude, lookin' pretty good in here. i think i'm gonna start hitting my chest days the same you are (adding in some incline and close grip stuff. do you find close grip hits the inside of your chest more or is it more the triceps?

RasPlasch · 04-08-2008, 02:01 PM

I feel the fatigue way more in my triceps when I do close grip bench. I don't really feel anything in my chest.

I used to bench then DB press but I decided to change to Inclince bench instead of DB Press and I thinks its a change for the better.

RasPlasch · 04-09-2008, 08:14 PM

Shoulders, Back, Biceps.

Military Press

85 8x
105 8x
115 5x
110 6x

I tried a narrower grip today and brought the bar down farther. It greatly reduced the amount of weight I could move but it felt a lot better on my shoulders.

Low Row

110 8x
120 8x
130 8x
Low rows felt really strong today.

T Bar Rows

102.5 8x
105 8x
110 8x

I swapped out lat pulls for pullups. Is that a bad idea or a good idea?

Pull ups

BW 10x
BW 8x
BW 8x

Shrugs

165 8x
170 8x
175 8x

I tore open one of my callaces doing these. That sucked.

Deadlifts

115 8x
125 8x
135 8x
140 8x
145 8x

Deadlifts felt awesome today!

Workout was pretty sweet today. My left hand got beat up though. Tore open a callace and after a set of deadlifts my finger was bleeding somehow. Fun workout though.

nadirmg · 04-09-2008, 08:26 PM

nice, dude. those deads are coming along

yes, do switch to pullups!

RasPlasch · 04-09-2008, 08:28 PM

Yeah I took our advice and didn't quit with the deadlifts and they are for sure coming along.

RasPlasch · 04-11-2008, 08:55 PM

Chest and Triceps

Flat Bench

135 8x
160 8x
165 8x
170 8x

Incline Bench

120 8x
125 8x
130 9x

Cable Crossovers

100 8x
110 8x
110 8x

Tricep Machine

50 8x
50 8x
60 8x

Squats

135 8x
145 8x
150 8x

Leg Press

180 8x
230 8x
250 8x

Heel Raises

185 10x
205 10x
215 10x

I have been doing 8-12 rep range for 2 weeks now. When do you guys think I should change up the rep range again?

nadirmg · 04-12-2008, 04:39 PM

rasp, nice work man. maybe one of these days i'll catch up to your bench press : )

hmmm good question about changing the rep range. i'd stick with it another week or two but that's just me. what were you thinking about changing it to?

RasPlasch · 04-12-2008, 07:14 PM

By the looks of it, it seems you will catch up to me in no time. Haha.
I usually take a week off than go back to 5-6 reps. I never really do endurance work because I don't have any need for endurance.

nadirmg · 04-12-2008, 08:33 PM

gotcha. so the title of your journal is 'roberts attempt to gain weight and strength', right? what are your goals for gaining weight? are ya bulking right now? what's your diet look like?

vader · 04-12-2008, 09:03 PM

just read this whole thread and I haven't seen any Squats at all.do them on a regular basis and your benc will go up as well as the rest of your lifts.
Squats are here its at man,don't eave them out.
Plus the chicks like a guy with the squatters butt and legs

vader · 04-12-2008, 09:04 PM

my bad I did see the squats on one workout

RasPlasch · 04-12-2008, 09:08 PM

Yeah I haven't been talking about the "Gaining Weight" part of my title. I started at 130 or 135 pounds and I decided I wanted to gain more weight. I got up to around 141-144lbs. Once I got to the 140's I hit a roadblock. I haven't been able to gain any more.

On school days my diet is usually a light breakfast (I'm never hungry in the morning) usually a big sandwich, milk and chips for lunch, I get home and have a bagel with PB or a sandwich with yogurt or cereal. Dinner I eat whatever my mom cooks which is usually a type of meat with veggies and bread. Than I have 1 more meal before bed which is usually a sandwich or cereal with milk.

After workout I have a scoop of Muscle Milk powder in milk. I also have a daily vitamin I take every morning.

RasPlasch · 04-12-2008, 09:09 PM

Quote:

Originally Posted by vader

just read this whole thread and I haven't seen any Squats at all.do them on a regular basis and your benc will go up as well as the rest of your lifts.
Squats are here its at man,don't eave them out.
Plus the chicks like a guy with the squatters butt and legs

I just started squats around a week ago

. I was lazy before and didn't do them. I'm glad I started.

vader · 04-12-2008, 09:11 PM

don't worry,your only 15 the size will come,just be patient

RasPlasch · 04-12-2008, 09:17 PM

Haha yeah I have alot of time

RasPlasch · 04-13-2008, 09:10 PM

Military Press

85 8x
100 8x
105 8x
105 5x

Tried the narrower grip and its alot harder haha.

Low Row

110 8x
120 8x
130 8x

T Bar Row

102.5 8x
105 8x
107.5 8x

Pullups

BW 10x
BW +5lbs 8x
BW +10lbs 8x

Pullups were fun and tough. I had to take a 5 second break on the 7th rep of my last set than I got the 8th rep.

Shrugs

170 8x
175 8x
180 8x

Deadlifts

135 8x
145 8x
155 8x

RasPlasch · 04-16-2008, 09:32 PM

Decided to start with strength training again.

Flat Bench

135 8x
185 3x
200 2x
205 2x
210 2x

WOW. This was the best I've ever benched. Awesome!

Incline Bench

135 5x
145 5x
155 5x

Crossovers

110 3x5

Tricep Extensions

60 6x
60 6x
50 6x

I saw a couple friends at the gym today and talked to them so I didn't have time for squats

nadirmg · 04-18-2008, 11:58 AM

nice! on the crossovers.. are you doing 110 on each arm? or is 110 the combined weight?

RasPlasch · 04-18-2008, 07:32 PM

110 combined. 110 on each arm would be crazy.

nadirmg · 04-18-2008, 07:40 PM

lol, ok i was about to say...

03-31-2008, 07:20 PM	#31
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,345 Photos: 5	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com looks like you are making good progress on the workouts. keep it up.
	"katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

03-31-2008, 07:57 PM	#32
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: hopefully TX soon Posts: 890 Photos: 7	you'll be surprised with the deads. just keeping doing them and concentrate on form. before long the weight will go up! for me 110 used to be a major attempt. now 110 is my warmup and i'm up to about 150.
	w/o log 5'5" - currently bulking - 145lb on 5/16 weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +30 x 5 x 5

04-02-2008, 06:54 AM	#34
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: hopefully TX soon Posts: 890 Photos: 7	good job on upping the reps. you're right, it is tiring isn't it! squat form.. if i were you i'd focus on going ATG on your squats before you start building up to higher weight. it is sooo much easier to fix your form now than it will be when you're squatting more weight because you won't want to come down on the weight in order to do tweaking. haha, yeeeeeees. free weight squats are more fun, aren't they
	w/o log 5'5" - currently bulking - 145lb on 5/16 weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +30 x 5 x 5

04-07-2008, 11:58 AM	#36
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,345 Photos: 5	so you do weight training in school then go to the gym and do it agian.
	"katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

04-08-2008, 08:39 AM	#39
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: hopefully TX soon Posts: 890 Photos: 7	yo dude, lookin' pretty good in here. i think i'm gonna start hitting my chest days the same you are (adding in some incline and close grip stuff. do you find close grip hits the inside of your chest more or is it more the triceps?
	w/o log 5'5" - currently bulking - 145lb on 5/16 weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +30 x 5 x 5

04-04-2008, 09:33 PM	#35
RasPlasch Registered User Join Date: Mar 2007 Posts: 308 Photos: 1	Military Press Warm up 85 8x 100 8x 110 8x 115 8x Close Grip Low Row 100 8x 110 8x 120 8x T Bar Row 105 8x 102.5 8x 100 8x I once again overestimated my strength for this exercise so I had to lower the weight. Lat Pull 145 8x 145 8x 140 8x Shrugs 160 8x 165 8x 170 8x Stiff Leg Deadlifts Warm up 95 8x 115 8x 130 8x 135 8x Smith Machine Heel Raises 155 8x 185 8x 205 8x I felt totally out of energy after this workout. I also cleaned 135 for 3 sets of 6 today in weight training. That was pretty tough. I think cleans are the funniest exercises to watch noobz perform.

04-07-2008, 08:33 PM	#38
RasPlasch Registered User Join Date: Mar 2007 Posts: 308 Photos: 1	CHEST and Triceps. Bench 135 8x 165 8x 170 8x 175 5x Incline Bench 120 8x 125 8x 130 8x Crossovers 100 8x 110 8x 120 6x Damnit, I can never get 8 reps in at 120lbs for the cable crossovers! Close grip bench press 130 6x 125 8x 120 8x Squats 135 8x 140 8x 145 8x Smith Machine Heel Raises 165 10x 185 10x 205 10x In weight training class I cleaned 180lbs twice. Fun stuff!

04-08-2008, 02:01 PM	#40
RasPlasch Registered User Join Date: Mar 2007 Posts: 308 Photos: 1	I feel the fatigue way more in my triceps when I do close grip bench. I don't really feel anything in my chest. I used to bench then DB press but I decided to change to Inclince bench instead of DB Press and I thinks its a change for the better.

04-09-2008, 08:14 PM	#41
RasPlasch Registered User Join Date: Mar 2007 Posts: 308 Photos: 1	Shoulders, Back, Biceps. Military Press 85 8x 105 8x 115 5x 110 6x I tried a narrower grip today and brought the bar down farther. It greatly reduced the amount of weight I could move but it felt a lot better on my shoulders. Low Row 110 8x 120 8x 130 8x Low rows felt really strong today. T Bar Rows 102.5 8x 105 8x 110 8x I swapped out lat pulls for pullups. Is that a bad idea or a good idea? Pull ups BW 10x BW 8x BW 8x Shrugs 165 8x 170 8x 175 8x I tore open one of my callaces doing these. That sucked. Deadlifts 115 8x 125 8x 135 8x 140 8x 145 8x Deadlifts felt awesome today! Workout was pretty sweet today. My left hand got beat up though. Tore open a callace and after a set of deadlifts my finger was bleeding somehow. Fun workout though.

04-09-2008, 08:26 PM	#42
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: hopefully TX soon Posts: 890 Photos: 7	nice, dude. those deads are coming along yes, do switch to pullups!
	w/o log 5'5" - currently bulking - 145lb on 5/16 weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +30 x 5 x 5

04-09-2008, 08:28 PM	#43
RasPlasch Registered User Join Date: Mar 2007 Posts: 308 Photos: 1	Yeah I took our advice and didn't quit with the deadlifts and they are for sure coming along.

04-11-2008, 08:55 PM	#44
RasPlasch Registered User Join Date: Mar 2007 Posts: 308 Photos: 1	Chest and Triceps Flat Bench 135 8x 160 8x 165 8x 170 8x Incline Bench 120 8x 125 8x 130 9x Cable Crossovers 100 8x 110 8x 110 8x Tricep Machine 50 8x 50 8x 60 8x Squats 135 8x 145 8x 150 8x Leg Press 180 8x 230 8x 250 8x Heel Raises 185 10x 205 10x 215 10x I have been doing 8-12 rep range for 2 weeks now. When do you guys think I should change up the rep range again?

04-12-2008, 04:39 PM	#45
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: hopefully TX soon Posts: 890 Photos: 7	rasp, nice work man. maybe one of these days i'll catch up to your bench press : ) hmmm good question about changing the rep range. i'd stick with it another week or two but that's just me. what were you thinking about changing it to?
	w/o log 5'5" - currently bulking - 145lb on 5/16 weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +30 x 5 x 5

04-12-2008, 07:14 PM	#46
RasPlasch Registered User Join Date: Mar 2007 Posts: 308 Photos: 1	By the looks of it, it seems you will catch up to me in no time. Haha. I usually take a week off than go back to 5-6 reps. I never really do endurance work because I don't have any need for endurance.

04-12-2008, 08:33 PM	#47
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: hopefully TX soon Posts: 890 Photos: 7	gotcha. so the title of your journal is 'roberts attempt to gain weight and strength', right? what are your goals for gaining weight? are ya bulking right now? what's your diet look like?
	w/o log 5'5" - currently bulking - 145lb on 5/16 weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +30 x 5 x 5

04-12-2008, 09:03 PM	#48
vader Registered User Join Date: Jun 2005 Location: USA Posts: 177 Photos: 18	just read this whole thread and I haven't seen any Squats at all.do them on a regular basis and your benc will go up as well as the rest of your lifts. Squats are here its at man,don't eave them out. Plus the chicks like a guy with the squatters butt and legs

04-12-2008, 09:04 PM	#49
vader Registered User Join Date: Jun 2005 Location: USA Posts: 177 Photos: 18	my bad I did see the squats on one workout

04-12-2008, 09:08 PM	#50
RasPlasch Registered User Join Date: Mar 2007 Posts: 308 Photos: 1	Yeah I haven't been talking about the "Gaining Weight" part of my title. I started at 130 or 135 pounds and I decided I wanted to gain more weight. I got up to around 141-144lbs. Once I got to the 140's I hit a roadblock. I haven't been able to gain any more. On school days my diet is usually a light breakfast (I'm never hungry in the morning) usually a big sandwich, milk and chips for lunch, I get home and have a bagel with PB or a sandwich with yogurt or cereal. Dinner I eat whatever my mom cooks which is usually a type of meat with veggies and bread. Than I have 1 more meal before bed which is usually a sandwich or cereal with milk. After workout I have a scoop of Muscle Milk powder in milk. I also have a daily vitamin I take every morning.

04-12-2008, 09:11 PM	#52
vader Registered User Join Date: Jun 2005 Location: USA Posts: 177 Photos: 18	don't worry,your only 15 the size will come,just be patient

04-12-2008, 09:17 PM	#53
RasPlasch Registered User Join Date: Mar 2007 Posts: 308 Photos: 1	Haha yeah I have alot of time

04-13-2008, 09:10 PM	#54
RasPlasch Registered User Join Date: Mar 2007 Posts: 308 Photos: 1	Military Press 85 8x 100 8x 105 8x 105 5x Tried the narrower grip and its alot harder haha. Low Row 110 8x 120 8x 130 8x T Bar Row 102.5 8x 105 8x 107.5 8x Pullups BW 10x BW +5lbs 8x BW +10lbs 8x Pullups were fun and tough. I had to take a 5 second break on the 7th rep of my last set than I got the 8th rep. Shrugs 170 8x 175 8x 180 8x Deadlifts 135 8x 145 8x 155 8x

04-16-2008, 09:32 PM	#55
RasPlasch Registered User Join Date: Mar 2007 Posts: 308 Photos: 1	Decided to start with strength training again. Flat Bench 135 8x 185 3x 200 2x 205 2x 210 2x WOW. This was the best I've ever benched. Awesome! Incline Bench 135 5x 145 5x 155 5x Crossovers 110 3x5 Tricep Extensions 60 6x 60 6x 50 6x I saw a couple friends at the gym today and talked to them so I didn't have time for squats

04-18-2008, 11:58 AM	#56
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: hopefully TX soon Posts: 890 Photos: 7	nice! on the crossovers.. are you doing 110 on each arm? or is 110 the combined weight?
	w/o log 5'5" - currently bulking - 145lb on 5/16 weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +30 x 5 x 5

04-18-2008, 07:32 PM	#57
RasPlasch Registered User Join Date: Mar 2007 Posts: 308 Photos: 1	110 combined. 110 on each arm would be crazy.

04-18-2008, 07:40 PM	#58
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: hopefully TX soon Posts: 890 Photos: 7	lol, ok i was about to say...
	w/o log 5'5" - currently bulking - 145lb on 5/16 weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +30 x 5 x 5