god i'm a genetic disaster

Discussion in 'Training Logs' started by mitrong, May 8, 2009.

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  1. mitrong

    mitrong so cute

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    Working out again after a long layoff... eating a solid ~3k cal/day diet... My goal is to be 160lbs in 3 months, 170lbs in 6 months, and 180lbs in 9 months...

    edit: I am now doing a different routine, Rippetoe's Starting strength... starts on page 2 of this thread.


    tuesday, 5/5/09

    flat db press
    20x10
    25x10
    30x10
    30x10

    incline db press

    20x10
    20x9
    20x10


    fly machine
    25x10
    25x10
    25x10

    tricep db
    15x12
    25x9
    25x9

    tricep pushdown
    15x10
    15x10
    15x10

    rope pushdown
    10x9
    10x9
    10x9


    weight: 150.8 lbs after a dump in the morning
     
    Last edited: May 29, 2009
  2. mitrong

    mitrong so cute

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    thurs 5/7

    db rows
    20x10
    25x10
    30x10
    30x10

    lat pulldown
    27.5x10
    30x10
    30x10
    30x10

    cable row
    10reps
    10reps
    10reps

    behind the back lat pulldowns
    15
    15
    15

    ez bar curls
    25x10
    25x10
    25x10

    preacher curls db
    7.5x9
    7.5x9
    7.5x9
     
    Last edited: May 8, 2009
  3. cubedojo

    cubedojo New Member

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    How old are you? Is this your first time lifting ever or have you lifted before in the past?
     
  4. mitrong

    mitrong so cute

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    25, ive lifted on and off, but had to stop a billion times because of jaw surgery, 2 hernia surgeries, eye surgeries, etc...

    i know its not much but i used to be able to max bench 225 =( starting back at square one =(
     
    Last edited: May 8, 2009
  5. mitrong

    mitrong so cute

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    thanks homie
     
  6. cubedojo

    cubedojo New Member

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    Yeah, you'll have some muscle memory then definately. Just stick with it and in the first couple months you should notice a huge jump in strength in all your lifts. That should motivate you to stick with it. Diet will also largely determine how fast you progress.
     
  7. mitrong

    mitrong so cute

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    5/9 - legs shoulders

    weight in the morning 151.2 after dump

    db shoulder press

    20x10
    25x10
    30x7
    20x9

    db side lateral
    10x10
    10x10
    10x0

    db front lateral

    10x10
    10x10
    10x10


    squats
    65x10
    85x10
    85x10
    85x10

    walking lunges
    3 sets

    leg curls
    30x10
    30x10
    30x10

    db shrugs

    40x10
    35x12
    35x12



    almost fainted today at the gym, had to lie down on the floor for 15 mins :rofl: im so out of shape, 40 reps of squats is death for me
     
    Last edited: May 9, 2009
  8. mitrong

    mitrong so cute

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    lol, i think my muscles probably forgot what they used to be capable of
     
  9. mitrong

    mitrong so cute

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    tuesday, 5/12/09 chest/tri

    flat db press
    20x10
    30x10
    30x10
    35x10

    incline db press
    20x10
    25x10
    25x9


    fly machine
    25x10
    25x10
    25x10

    tricep db
    20x12
    25x10
    25x10

    tricep pushdown
    20x10
    20x9
    20x9

    rope pushdown
    15x9
    15x9
    15x9
     
    Last edited: May 13, 2009
  10. mitrong

    mitrong so cute

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    thurs 5/14 - back/bis

    db rows
    20x10
    25x10
    35x10
    35x10

    lat pulldown
    20x10
    27.5x10
    35x10
    35x10

    cable row
    10reps
    10reps
    10reps

    behind the back lat pulldowns
    15
    15
    15

    ez bar curls
    25x10
    25x10
    25x10

    preacher curls db
    7.5x9
    7.5x9
    7.5x9
     
    Last edited: May 15, 2009
  11. mitrong

    mitrong so cute

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    5/16 - legs shoulders

    weight in the morning 153.4 after dump

    i ehat working out

    db shoulder press
    20x10
    25x10
    30x10


    db side lateral
    10x10
    10x10
    10x0

    db front lateral
    10x10
    10x10
    10x10

    db shrugs
    40x12
    40x12
    40x12

    squats
    45x10
    65x10
    85x10
    95x10

    walking lunges
    3 sets

    leg curls
    40x10
    40x10
    40x10
     
  12. cubedojo

    cubedojo New Member

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    honestly, you should be seeing more than a 95 lb. squat by now brah. Squat deeper and harder. Really push your ass to the grass, and maybe even into the soil just to be sure.



    ...because somewhere, a girl is warming up with your 95 lb. squat. *insert pic*
     
  13. mitrong

    mitrong so cute

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    you don't understand... i am WEAK AS FUCK. i think part of the prob too is that i've had two hernia surgeries (on the same side) and im scared to really push it, because if I have to get a third, I'm fucked.
     
  14. mitrong

    mitrong so cute

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    tuesday, 5/19/09 chest/tri

    yay, my "strength" is starting to come back

    flat db press
    20x10
    30x10
    40x10


    incline db press
    20x10
    25x10
    30x10


    fly machine
    25x10
    25x10
    25x10

    tricep db
    25x10
    25x10
    25x10

    tricep pushdown
    20x10
    20x10
    20x10

    rope pushdown
    15x10
    15x10
    15x10
     
  15. mitrong

    mitrong so cute

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    thurs 5/21 - back/bis

    154.6 after poop in the morning

    db rows
    20x10
    30x10
    40x10

    deadlifts
    135x5
    135x5
    135x5

    lat pulldown
    27.5x10
    35x10
    42.5x10

    cable row
    10reps
    10reps
    9reps



    ez bar curls
    35x10
    35x8
    35x6

    hammer/preacher curls DB
    10x10
    10x10
    10x10
     
  16. mitrong

    mitrong so cute

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    5/23 - legs shoulders


    155.8 in the morning before dump


    i ehat working out

    db shoulder press
    20x10
    25x10
    30x10


    db side lateral
    10x10
    10x10
    10x10

    db front lateral
    10x10
    10x10
    10x10

    db shrugs
    40x10
    40x10
    45x10

    squats
    65x8
    95x8
    105x8



    leg curls
    40x10
    40x10
    50x10
     
    Last edited: Jun 5, 2009
  17. cubedojo

    cubedojo New Member

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    Good stuff man. Yeah take it slow, don't up the weight too quickly if you feel like you are going to injure yourself. Always think about it as a marathon and not a sprint.
     
  18. mitrong

    mitrong so cute

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    thanks man... imma do this routine for about 3 months or so, take a week break and then get into the 5x5 bill starr routine...
     
  19. mitrong

    mitrong so cute

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    it is a little embarassing putting up such light weight, but then i see the guys that put 315 and do 1/4 squats and I feel a little better about myself
     
  20. cubedojo

    cubedojo New Member

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    Never be embarrassed because the guys who legitamately bench/lift that much all had to start somewhere. I remember when I started benching I couldn't even do 135 for awhile, now I use 135 on my first set. (lifting for 3 1/2 yrs)

    The only thing that is embarrassing is seeing some dumbass teen / teens throwing on 225 on the bar and struggling to get 2 reps with a spotter from the get go. It's honestly just asking for an injury or worse, broken ribs.
     
  21. mitrong

    mitrong so cute

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    i think i might do the starting strength workout... looks like its really good
     
  22. mitrong

    mitrong so cute

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    tuesday, 5/26/09 chest/tri


    i also started off with the "starting strength" routine... i started very light it was very easy for me

    workout A

    squats:
    3x5 95 lbs

    flat bb bench:
    3x5 85 lbs

    deadlift
    3x5 135 lbs


    still debating whether or not to do this

    yay, my "strength" is starting to come back

    flat db press
    25x10
    35x10
    45x10


    incline db press
    20x10
    25x10
    35x10


    tricep db
    30x10
    30x10
    30x10

    tricep pushdown
    20x10
    20x10
    20x10

    rope pushdown
    15x10
    15x10
    15x10
     
    Last edited: Jun 5, 2009
  23. TheMarchHare

    TheMarchHare OT Supporter

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    push it man! you'll get there sooner than you think!
     
  24. Tugga

    Tugga OT Supporter

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    maybe your just a pussy
     
  25. mitrong

    mitrong so cute

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    ok... im going on a beach trip for a week in early august. I'm gonna do rippetoe's starting strength routine until then and see how it is..

    5/28/09 - workout B

    Squats
    3x5 100lbs (went up easy)

    Press (standing shoulder presses)
    3x5 55lbs (went up easy)

    Power cleans
    3x5 45lbs(just the bar, i want to get the form down)


    I'm starting with extremely low weights... to keep myself from plateauing too early.

    I'm planning on moving up 5lbs every workout for squats, 5lbs every workout for bench, 10 lbs every workout for DL, 5 lbs every workout for press, adn 5lbs every workout for cleans
     
    Last edited: May 30, 2009
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