Adrenalin112's Operation: 'Get Swole'

Discussion in 'Training Logs' started by adrenalin112, Jun 14, 2005.

  1. adrenalin112

    adrenalin112 New Member

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    UPDATE 05/31/06 - BIG 3: B 205 - S 255x4 - D 275x5 - BW 172lbs
    ****************************

    former lurker, had previously been working out at home with pushups, situps/crunches, & doing various arm&shoulder exercises with some db's that i had. While taking a couple days out of the week to do some cardio by jogging in the neighborhood or playing basketball.

    NOW, i'm at the gym Lifting teh weights.

    About 8weeks ago (when i weighed ~147lbs) i started calorie & protein loading.
    Now 3 weeks into the gym with continued protein loading, I now weigh in @ 161lbs.

    The first 2 weeks of weightlifting I kind of dicked around without any set routine.

    6/14/05
    24yrs old
    5'10.5"
    161lbs

    Diet:
    ~165-300g's of protein/day

    Supplements:
    Whey Protein (have used ON, muscle milk, cytogainer, subtance wpi)
    L-Glutamine (used a 300g bottle for a month, results :dunno: was experiencing newb gains at the time)
    CEE (been using this since mid-june '05)
    Kre-alka-lyn (tried it out for 2 weeks in early june, nothing spectacular)
    creatine monohydrate (used in caplets when away from home)
    Arginine Ethyl Ester Powder (Q1 & Q2 2006: good supp, nice improved workout endurance)
    Citrulline Malate Powder (ok results for myself, provides better results when stacked with Arginine)
    San OX - citrulline malate pill (not worth the $$$)

    Short Term weight goal ~180lbs (as of august 3rd im @ 167& still feel tiny, i just might bulk to 185 before i start to cut)
    Lifting Goal - 800lbs (combined in big 3)


    NEW MORE INTENSE MODIFIED STARR ROUTINE ON PG.7 - COMMENCED MAY 2006
    Current Workout Program Starting June 6, 2005

    Monday
    Squats-5x5(Four progressively heavier sets of 5 w/5th set being 5RM)
    Deadlifts-5x5(same)
    Bench Press-5x5(same)
    Incline DB Press-2x12-20
    *Flys - 2x15

    Wednesday
    Light Squats, LegPress or Lunges-4x8 each leg
    Good Mornings-3x8-12
    Shoulder Press-5x5
    or
    Dips-4xmax until you get 12 each time. then add weight.
    Pullups-4xmax
    *CalfRaises - 15x3
    *Decline - 4x5-8

    Friday
    Squats-warmup to 3 reps w/5 more lbs than used on Monday.
    On the following monday use this weight for 5th set.​
    Bent Over Row-5x5
    Incline Bench-5x5
    Tricep Extensions-2x12-20
    *DB Bench - 2x8 & 1x6
    *HammerCurls - 3x16

    UPDATE: 08/03/05
    age 25 (happy b-day to myself) :run:
    166lbs

    UPDATE: 09/05
    Due to ridiculously painful injury in my right shoulder I'm going to have to discontinue doing BB Bench & BB Incline, & possible DB incline presses. My shoulder cannot stand stress while being at ~45degree angle.

    UPDATE - 10/05
    Shoulder feeling much better & can now bench again. :run:
    & lifts are now higher than prior to injury :run:

    UPDATE - 05/06
    Still getting nice, but slower progressions. Here's to a 2nd year of dedicated lifting. :bigthumb:
     
    Last edited: Jun 1, 2006
  2. adrenalin112

    adrenalin112 New Member

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    6/5
    15mins Cardio Treadmill

    Leg Press
    255 x 10
    255 x 10
    275 x 10
    275 x 10

    Leg Curl
    90 x 12
    90 x 12
    95 x 12
    95 x 12

    like i said, dickin around... :doh:
     
  3. adrenalin112

    adrenalin112 New Member

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    6/6

    Warmup cardio - 10mins - Treadmill

    BB BenchPress
    115 x 12
    115 x 10
    115 x 8
    115 x 7

    Incline BB BP
    115 x 10
    115 x 8
    115 x 8
    115 x 7

    DB Curl
    22.5 x 8
    22.5 x 8
    22.5 x 8
    22.5 x 7

    Seated Smith Military
    85x12
    85x12
    85x10
    85x10

    DB BenchPress
    30x15
    30x15
    30x12
    30x12

    DL (never tried it before & experimented for form)
    135x1
     
  4. adrenalin112

    adrenalin112 New Member

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    6/8 - weight 158lbs

    Smith Squats (i have no idea how much i can really do, so this is what i'm starting with)
    115x5
    115x5
    135x5
    135x5
    115x7 (pussyitis kicked in on my back so i lowered the weight)

    Leg Press
    255x8 (just to make up for pussying out on the squats)

    GoodMornings
    65x8x3

    DB ShoulderPress Smith
    35x5x5

    Dips
    5x3sets
    4x1set

    PullUps
    3x1set
    2x3sets

    Smith ShoulderPress
    85x7
    95x7
    95x6
    105x5
    105x5
     
  5. adrenalin112

    adrenalin112 New Member

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    6/10 - 158lbs
    Got to the gym late & only had 30mins to workout :rant2:

    Smith Squats
    95x3
    95x3
    115x3

    Leg Press
    255x5
    255x5
    275x5

    Incline BB Bench
    115x5
    95x5
    105x5
    105x5
    105x5
    105x5

    Bent Over Row
    60x5 BB
    60x5 DB (30's)
    60x5 BB
    70x5 DB
    80x5 BB

    DL (Interested at my limits on this lift)
    155x1
    175x1

    Tricep PushDown (i forgot what weight i used :doh:)
    ?x20
    ?x12
     
  6. adrenalin112

    adrenalin112 New Member

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    6/11 - 160lbs (didnt feel that i pushed myself enough the day previously so i came back)

    Row Machine
    50x5
    60x5
    60x5
    70x5
    70x5

    Smith Bench (no spotter, but very curious as to my max on this lift)
    135x1
    155x1 (easy :coold: )

    Db Curl
    30x5
    30x5
    32.5x5
     
  7. adrenalin112

    adrenalin112 New Member

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    6/12 - went to gym for basketball & the weights were callin my name

    smith bench (no spotter again today :wtc: )
    165x1 (testing my max, pretty easy)

    BB BenchPress
    135x1 (not too tough :) )
     
    Last edited: Aug 9, 2005
  8. adrenalin112

    adrenalin112 New Member

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    1st TRUE day on starr/5x5
    6/13 - 161lbs
    10mins cardio on treadmill

    FlatBench
    95x7
    105x6
    115x5
    125x5
    125x5

    Squats
    95x5
    105x5
    115x5
    125x5
    135x5

    DLs
    135x5
    145x5
    145x5
    155x5
    155x5

    Incline DB Press
    32.5x15
    32.5x12

    :wiggle: Cant wait to get back next week & put up higher weight. Body felt nicely worked out, but i know i couldve worked with higher weight.
     
    Last edited: Apr 18, 2006
  9. adrenalin112

    adrenalin112 New Member

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    6/14 - 160lbs

    played an ~90mins of basketball

    DL (did some testing of my max)
    185x2
    205x1

    Smith Bench Press
    175x1
    185x1
     
  10. awwwdreyawww

    awwwdreyawww New Member

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    Daaaamn homie... why you gotta make me look bad? :mamoru:

    Lookin' great so far...
     
  11. adrenalin112

    adrenalin112 New Member

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    im still weak :wtc:
     
  12. adrenalin112

    adrenalin112 New Member

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    6/15

    10mins cardio treadmill

    Standing BB Shoulder Press
    60x7
    70x5
    80x5

    Smith BB Shoulder Press
    95x5
    115x5
    115x5

    Good Mornings
    65x12x2
    75x12

    Squats
    115x5x2
    125x5x2
    135x5
    155x1

    Dips
    12x1
    8x2
    5x1

    Pullups
    4x1
    3x3

    DB Shoulder Press
    27.5x5x3

    :bateman: felt nice & smoked after the workout
     
  13. adrenalin112

    adrenalin112 New Member

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    6/16 - thursday was a recovery day...
     
  14. adrenalin112

    adrenalin112 New Member

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    06/17

    10mins cardio

    Squats
    95x3
    115x3
    135x3
    145x3

    Bent-over Row
    50x7
    60x6
    70x5
    80x5
    90x6

    Incline Bench
    85x5
    95x5
    115x5
    125x6 (spotter helped last 4)

    Tricep Extension
    40x12
    35x10
    30x8


    6/20 - 161lbs

    On the road today & had to use the hotel gym :rolleyes:

    Cardio - Treadmill 20mins

    Smith Bench Press
    85x7
    95x6
    115x5
    135x5
    155x5
    155x5

    Abwork

    this really sucks & wednesday will to since i have to fly back home in the early
    evening & wont have a chance to work out at all :mad: work sucks@!


    06/21

    light workout @ hotel gym

    15mins cardio
    incline dumbell press
    situps
    leg press
     
    Last edited: Jun 28, 2005
  15. awwwdreyawww

    awwwdreyawww New Member

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    Oh yeah... I keep forgetting you're out of town... I give you props for working out at all while traveling. Gotta work off that beer. :p Oh well... it's only a day off... we deserve those every now and then.
     
  16. adrenalin112

    adrenalin112 New Member

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    6/27 - 161.8lbs (i need more food!)

    15mins Cardio Treadmill

    BenchPress
    85x6
    95x5
    105x5
    115x5
    135x5

    Squat
    95x5
    105x5
    115x5
    135x5
    145x5

    Deadlift
    115x5
    135x5
    145x5
    155x5
    165x5

    Incline Dumbell Press
    32.5x20x2 :bigthumb: time to move up :bigthumb:
     
  17. adrenalin112

    adrenalin112 New Member

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    6/29

    Standing Shoulder Press
    50x7
    70x5

    Smith BB ShoulderPress
    115x5
    125x5

    GoodMornings
    75x12x2
    85x12

    Squats
    95x5
    115x5
    125x5
    135x5
    145x5


    Dips
    10x1
    8x2
    6x1

    Pullups
    5x1
    4x1
    3x2

    DB ShoulderPress
    30x5x3
    35x5

    BenchPress (couldnt resist & was waiting for workout partner to finish)
    115x5
     
  18. adrenalin112

    adrenalin112 New Member

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    7/1

    10mins cardio

    Squats
    95x3
    115x3
    135x3
    155x3

    BentOverRow
    50x7
    60x6
    70x5
    80x5
    100x5

    Incline Bench
    85x5
    95x5
    105x5
    115x5
    125x5

    LyingTripcepExtension
    30x20
    35x20
     
  19. adrenalin112

    adrenalin112 New Member

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    7/4

    162.2lbs

    BenchPress
    85x5
    95x5
    105x5
    125x5
    145x5

    Squat
    95x5
    105x5
    115x5
    135x5
    155x5

    Deadlift
    115x5
    135x5
    145x5
    155x5
    175x5

    Incline DumbellPress
    35x15x2
     
  20. adrenalin112

    adrenalin112 New Member

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    7/6

    Standing Shoulder Press
    50x7
    70x5

    GoodMornings
    75x12
    85x12x2

    Squats
    95x8
    115x8
    125x8
    135x8

    Dips
    12x1
    10x2
    8x1

    Pullups
    5x2
    4x2

    DB ShoulderPress
    27.5x5
    32.5x5
    35x5x2
     
  21. adrenalin112

    adrenalin112 New Member

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    7/8/05

    165lbs :coold:

    10mins cardio

    Squats
    95x5
    115x5
    135x5
    165x3

    BentOverRow
    50x7
    70x5
    80x5
    90x5
    90x6

    Incline Bench
    85x5
    95x5
    105x5
    115x5
    135x6 (spotter helped on #3, yelled at him to not touch my fucking bar & added another)

    LyingTricepExt
    35x20
    35x15
     
  22. adrenalin112

    adrenalin112 New Member

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    7/9

    15mins cardio

    RowMachine
    35's x 12 x 3

    LegPress
    ? x 8 x 2

    Dumbell Curls
    40x12x2

    Dumbell Fly's
    27.5x5x2
     
  23. adrenalin112

    adrenalin112 New Member

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    7/11

    10mins cardio

    bench
    bar x warmup
    95x5
    115x5
    135x5
    145x5
    155x5

    Squat
    95x5
    115x5
    125x5
    135x5
    165x5

    Deadlift
    115x5
    135x5
    145x5
    155x5
    175x5

    InclineDumbell Press
    35x20
    35x15
     
  24. adrenalin112

    adrenalin112 New Member

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    7/13/05

    10mins cardio

    Standing ShoulderPress
    30xwarmup
    50x6
    70x5
    80x5

    GoodMornings
    bar x Warmup
    75x12
    85x12
    95x12

    Squats
    95x8
    115x8
    135x8
    145x8

    Dips (first time w/o 15lbs weight assist - before the dip 'rack' wouldnt allow the pad to pivot out of the way)
    12x1
    10x1
    8x2

    Pullups
    7x1
    5x3

    DB ShoulderPress
    32.5 x 5 x 2
    35x5x2

    omg, today was exhausting. Wanted to work out all day... then when the time came (~800pm) i was lacking energy & felt weak the entire day. I need to work out earlier and/or eat more the days before.



    7/15 - Friday

    10mins cardio

    Squats
    85x5
    95x5
    115x5
    135x5
    175x3

    BentOverRow
    warmup x ??
    50x7
    70x5
    80x5
    90x5
    100x5

    InclineBench
    bar x warmup
    95x5
    105x5
    115x5
    125x5
    140x3 (failed on #4)

    LyingTricepExt
    40x15
    40x12
     
    Last edited: Jul 19, 2005
  25. adrenalin112

    adrenalin112 New Member

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    7/18 - monday

    hungover in alaska - @ a hotel - in a crappy under equipped gym :mad:

    weight = i dont even wanna know, i couldnt even think of digesting anything today i felt so sick

    cardio - Nice try, im hungover

    BenchPress
    bar x warmup
    95x5
    115x5
    135x5
    145x5
    160x3 (didnt have a spotter & wasnt about to get stuck under the bar trying to get those last 2)

    Light Deadlift (i fell on my hip last night :hsugh: )
    110x5x2

    Incline Dumbell Press
    35x15
    35x12

    i suck today :down:
     

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