Yookiwooki's Bulking Journal

[Yookiwooki]

Friday

Ok, thanks for reminding me that I'm only doing one set of deadlifts. I completely forgot. With one set, I should be able to break into the 200s, which would be sick.

Now that I'm doing a respectable weight for deadlift, I realize why I need to do only one set. I think that I was over fatigued today, and I had a hard time in the weightroom.

Workout:


Bench: (I tried to go up, but I quickly realized that I wasn't 100% today. I could barely hang in at 135. Maybe next week.)
bar X 5 Warmup
95 X 5 Warmup
140 X 5 (failed on 5th)
135 X 5
135 X 5 (Failed on 5th)

Barbell Row: (Feeling good now that I have better form. I'm going to my bellybutton when I used to go to my chest)
155 X 5
155 X 5
155 X 5

Squat: (This is a good weight for me. I won't be moving up that soon though)
175 X 5
175 X 5
175 X 4 (Could barely finish 4th rep)

Dips:
2 X 8 (15lb dumbell)

Today was tough. It was either because I was still fatigued from the deadlifts or that I went right to the gym after work with no rest. I'm happy I have two days to recover.

 

[Quagmire911]

How many weeks have you been working out without a break?

 

[Yookiwooki]

about 6 weeks 3 times a week

 

[Quagmire911]

Well if you've been hitting Rippetoe 3 times a week for 6 weeks, you might be needing a deload, especially with the 3 sets on deads.

If you feel run down and if you feel you need it, do everything at 80% next week.

 

[Yookiwooki]

Monday

I felt 1000000X better today than last Friday. Maybe I should deload next week, because I feel great now.

Workout:

Deadlift: (Did 1 set of 5. First time over 200. I'm almost disapointed that I didn't do more but I don't want to wear myself out with lots of sets like I did last Wednesday.)
135 X 5 (Warmup)
205 X 5

Shoulder Press: (Friend told me I was arching my back too much. Gotta work on that)
95 X 5
95 X 5
95 X 5

Squat: (Ready to move up. Should I go all the way for 185 or just 180?)
175 X 5
175 X 5
175 X 5

Pullups:
2 Sets of 8 with 20 lb weight


I've also started taking creatine. So far I'm 4 days into it so I should be fully loaded on it after 7 days right?
I'm also drinking protein/carbohydrate shake every time I workout. I'm using Elite brand protein, (tastes so goood) and glycomase carbohydrates.

I'm still 152 though... I NEED TO EAT MORE

 

[Cure]

Shoulder Press: (Friend told me I was arching my back too much. Gotta work on that)

This caught my eye, because I can help via my personal trainers advice.

When doing shoulder press, stand with a shoulder width stance, knees slightly bent, and squeeze your Glutes as hard as you can before starting the set and hold them tense throughout the entire movemnt.
In addition, make sure you are pushing the bar above your head, chin down as you get to the top.

do it this way and arching your back is actually physically impossible.

cheers, good luck mate.

 

[Quagmire911]

See how you get on over the next few weeks. The weights will tell you when its time for a break.

If the squat felt good and you got the reps comfortably put on another 10lbs.

Good to see the deadlift over 200, thats more like it. If the deadlift was good go up on it as well, and more than 10lbs again if you feel you can.

Start eating your beef and eggs.

 

[Yookiwooki]

Wednesday

Great Day

Barbell Row: (I was doing fine pulling the bar to my bellybutton and then my friend who works at the gym told me I should be pulling it up to my chest, which made me have to drop weight. Which type is what Rippetoe recommends?)
175 X 5
175 X 5
135 X 5 (Pull to Chest)

Squat: (Went up 10 lbs and it felt very good!)
185 X 5
185 X 5
185 X 5

Bench Press: (Finally went up)
145 X 5
145 X 5
145 X 5

Incline Bench Press: (I really want to do this so my chest develops better. Is this a good time to incorporate it?)
95 X 5
95 X 5
95 X 5

Dips:
2 sets of 8 with 20 lbs.


Great news today... I reached my goal!!!
As of today I offically weigh 154 lbs. which is 10 lbs more than in June. I guess I need to set a new goal.

 

[EFFORT]

164

 

[Yookiwooki]

Friday

164 it is then

Good day today. Fridays not the best day to work out for me though cause I can barely go to parties after. Whatever, its worth it.

Squat: (Not ready to move up yet, but I can see it happening soon.)
135 X 5 Warmup
185 X 5
185 X 5
185 X 5

Deadlift: (2 plates today! Felt great to throw around that much weight. I kinda cheated on the last rep cause I put it down.)
135 X 5 Warmup
225 X 5

Shoulder Press:
95 X 5
105 X 5 (a little too ambitious)
95 X 5

Pullups:
2 sets of 8 with 20 lb dumbell

Deadlift was awesome, thats the highlight.

155lbs

 

[Quagmire911]

You're meant to do one set on deads, remember? Good to see you hitting two plates nonetheless, keep it up.

 

[Yookiwooki]

oh haha i actually did one set. idk why I wrote down 3

 

[Quagmire911]

oh haha i actually did one set. idk why I wrote down 3

Cool. Keep it up.

 

[Yookiwooki]

Monday

meh

Squat: (Gonna move up)
135 X 5
185 X 5
185 X 5
185 X 5

Barbell Row: (Still figuring out form. Do I pull to CHEST or BELLYBUTTON?)
135 X 5
115 X 5
115 X 5

Bench Press: (No spotter. Took it easy and worked on form)
135 X 5
135 X 5
135 X 5

Incline Bench Press:
105 X 5
105 X 5
105 X 5

Dips:
20 X 8
25 X 8

154

 

[Yookiwooki]

Monday

so I was havent posted for a week :/
I went into the gym last wednesday and as soon as I started deadlifts, I got a horrible headache. it happened during squats last monday too
i assumed this was just the weights telling me to take a break, so I took it easy on wednesday
I took friday off too

So now here I am back from the gym on monday, and I think the rest paid off

Workout

Bench: (I WILL get back up to 145 next time)
135 X 5
135 X 5
135 X 5

Squat: (I'm back for real now)
135 X 5 warmup
175 X 5
185 X 5
185 X 5

Barbell Row: (Really need advice. DO I PULL TO STOMACH OR CHEST?)
135 X 5
155 X 5
155 X 5

Incline Bench:
95 X 5
115 X 5
115 X 5

Dips:
20 X 8
25 x 8

152 again I NEED TO EAT MORE STILL

 

[Quagmire911]

I don't do a lot of barbell rows, but I think you pull to the same area as when you bench press. Maybe give Kerpal a pm, he should know for sure.

 

[Kerpal]

I don't do a lot of barbell rows, but I think you pull to the same area as when you bench press. Maybe give Kerpal a pm, he should know for sure.

I just checked my copy of Starting Strength. Rippetoe says to touch the "lower ribcage area".

 

[Yookiwooki]

thanks for the info guys.
im on a trip in chicago now, moving my sister into college... im going to try to sneak into her school's gym or mabye check out the ymca in the area

 

[Yookiwooki]

Monday (Again)

Well I didnt have an opportunity to go to the gym in Chicago, but I think it was ok to take the week easy... Had some good times there though, so it was worth it.

Took it a little below usual today, I will be moving back up on Wednesday.

Squat:
135 X 5 Warmup
175 X 5
175 X 5
175 X 5

Shoulder Press:
95 X 5
95 X 5
95 X 5

Deadlift:
205 X 5

Pullup:
20 X 8
20 X 8

I'm going off to college this friday at Umass Amherst for my first year, I'm really excited. Hopefully the move in won't inturrupt my work out, and I also hope I like the gym there.

Still 152. I was worried that I would lose major weight in Chicago, but it was ok.

 

[Yookiwooki]

It took a long time for the gym here to open. College is ok, but I've been so stressed out that for like 4 days i had no appetite and bad diahreah... kinda sucked. I'm feeling much better now, and I finally got into the gym.

Workout:

Squat:
Bar X 6
135 X 5
175 X 5
175 X 5
175 X 5

Barbell Row:
135 X 5
135 X 5
135 X 5

Chest Press:
135 X 5
135 X 5
135 X 5

Dips:
Body Weight X 8
Body Weight X 8

I am basically starting over. My weight dropped over the week. I'm at 148 now FML... I hope it will be as easy as it was before to get back to 154. On the bright side, the food here is AWESOME!