Brian20o2s Lifting Journal

[Brian20o2]

My 500th post! I dont deserve the title of Master DJ but since I will be viewed as one I might as well set up a journal as an example of a DJ who works out.

Currently I weigh about 190 lbs and am at about 26% Body Fat

After about 3 weeks of lifting and asking questions I have gotten a workout scedule (Thank you WarbossAlex). It is as follows:

Monday
Squats 2 x 6 not to failure, 1 x 20 to failure
One of (Pullthroughs/Glute Ham Raises/Leg Curls/etc) 2 x 15-20
Calves 1-2 x 10-15 (hold the negative for 10 sec)
Abs however you like

Tuesday
Incline bb bench 2 x 6
Flat db bench 2 x 8-12
Dips 2 x 8 or skullcrushers 1 x 10-15
Shoulder movement 1 x 10-12

Thursday
Deadlifts 2 x 5 or 1 x 10
Rows or pullups/pulldowns 2 x 6-10
Your choice of curl 1-2 x 8-10
Your choice of forearm exercise (if you want) 1 x 10-15

I am going to try this for about 4-6 weeks and only change it if I am not seeing results or hit a platau. I will also try and keep track of my eating habits. That means no Junkfood and lots of protein and other good stuff.

I am not sure where I am on most of these excersices so the first week will be mostly a guage to see where I am. Wish me luck on my way to a Kickass Bod.

 

[[S]alvatore]

You really should get your diet sorted out from the start, because beginners make the best gains regardless of diet or their routine, so it would only benefit you. And you should never do squats to failure.

 

[Brian20o2]

Im just following what Alex said, and he knows alot more than me so Im gonna try it out for a while.

Breakfast today is 4 eggs, 2 pieces of whole wheat toast and a protein shake.

 

[Warboss Alex]

Im just following what Alex said, and he knows alot more than me so Im gonna try it out for a while.

Breakfast today is 4 eggs.

4 eggs is good - at the end of today post up your whole diet.

nothing will build mass on your lower body (and consequently your upper body as well) better than 20 rep squats - when I say 20 to failure what I mean is your target is 20, if you fail before then that's fine, but push yourself towards 20. I'm saying this so Brian doesn't get a light weight he can handle for 50 and just get 20 with it. you need to bring yourself to failure or just before failure around the 20 rep mark (2 reps up or down won't make a difference as long as the work is done).

 

[Brian20o2]

Will do. I might end up going out for dinner (with my prom date) so I prolly wont post what I ate untill tomorrow

 

[EFFORT]

Heres how to do pull throughs - http://www.weighttrainersunited.com/pullthrough.html


i'll search for a video though and post it here so u can see them in motion



also i noticed u said you'll try this for 4-6 weeks....thats not the attitude to have. This will work for you and u won't hit any kind of plateau for awhile, i'm 100% sure this will work and if its not then your diet is screwed, your not sleeping enough, your cheating with lifts.

Post your stats, post your workouts, post your questions and let us make the changes don't u do it, like i said before your so far ahead of the majority of people in gyms right now. Just stick with this and you'll be amazed.

 

[Brian20o2]

and only change it if I am not seeing results or hit a platau.

I also said this

 

[Brian20o2]

Heres how to do pull throughs - http://www.weighttrainersunited.com/pullthrough.html


i'll search for a video though and post it here so u can see them in motion

Thanks for that site. Now I know how to do some of these. Cant find skullcurshers though...

 

[[S]alvatore]

http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExtSC.html

 

[Brian20o2]

Thanks for the vid-thingy. Apparently Ive been doing these for 2 weeks already. lol.

 

[Brian20o2]

Yesterday I had:
4 eggs, 2 pieces of toast and a protein shake for bfast
About 55-60 prawns for lunch
A Crunchwrap Supreme
A Big Juicy burger patty and a potatoe for dinner

Today I have had so far
3 eggs and a burger patty for Bfast
4 pieces of fried/BBQ chicken and 1/2 lbs Jojos at a deli for Lunch
Edit: Had a big beef patty for snack after mowing the lawn, along with vitamins
Edit: Had a hearty can of 'chicken & dumplin soup' and a glass of white grape juice
Edit: Had a microwave burito @ 9PM

I think My motabolism is speeding up because I am ALWAYS hungry. Even after that big lunch today an hour later I am starving... Time for more food, Im thinking Beef...

 

[Brian20o2]

4-3-06

Today was my first workout with my new plan and all I can say right now is "OW my legs hav never been worked so hard" And Im lovin every second of it. Heres what I did today:

Squats: 2 Sets of 185 x 6 and 135 x 16 (Failure aiming for 20)
Glute Ham raises: 15 reps Holding a 45 lbs weight and 10 w/ a 35 (Failure)
Calves: 175 x 15 and 155 x 10 (Failure)
Abs: 2 sets of 20 crunches w/ a 35 lbs weight

This week for me is just seeing how far I can go so I think going till failure is good, but just for this week.

Oh yeah. I forgot about my food for the day so far:
4 eggs for bfast and glass of orange juice
Lunch was a SubSandwhich
Post Workout snack is a sliced meat sandwhich
Dinner was Pork steak and mashed potatos

 

[Warboss Alex]

Squats: 2 Sets of 185 x 6 and 135 x 16 (Failure aiming for 20)
Glute Ham raises: 15 reps Holding a 45 lbs weight and 10 w/ a 35 (Failure)
Calves: 175 x 15 and 155 x 10 (Failure)
Abs: 2 sets of 20 crunches w/ a 35 lbs weight

Nice one - next time use 135 again on your 20 repper and try to get all 20.

How come you failed on the second set of ghrs and calves? Give yourself a lot of rest between sets (4-5 mins, maybe more if you have to) and keep working with your max weight. If you've already lifted 200lbs, what's 150lbs gonna do for you afterwards?

Likewise if the first set was hard but you feel you can do more, add more weight for the second set.

Oh yeah. I forgot about my food for the day so far:
4 eggs for bfast and glass of orange juice
Lunch was a SubSandwhich
Post Workout snack is a sliced meat sandwhich

can't go wrong with eggs, although you need to eat more in general.

but you've got off to a good start, I'm proud. you are very determined and thorough, with a few months under your belt you won't even need to ask anyone for help anymore. keep it up kiddo

 

[Brian20o2]

I do eat more than that. I just had dinner (Pork steak and mashed potatoes) And will prolly eat one more small meal later cause Im ALWAYS hungry now. My mom yelled at me when I told her I would prolly be hungry 30 min after dinner. lol. Im already starting to get hungry again! and it was only 20 min ago. But I prolly shouldnt eat anything later than 9PM (Im guessing). Good thing we have LOTS of ground lean beef in the freezer.

 

[Brian20o2]

Nice one - next time use 135 again on your 20 repper and try to get all 20.

How come you failed on the second set of ghrs and calves? Give yourself a lot of rest between sets (4-5 mins, maybe more if you have to) and keep working with your max weight. If you've already lifted 200lbs, what's 150lbs gonna do for you afterwards?

Likewise if the first set was hard but you feel you can do more, add more weight for the second set.

Thanks. I think I just tried a little too much on the first set cause I havnt done any of those in like 2 years (Except calfs but not while holding the negative) I will try with a little less weight on my first set next time and then go heavier.

Oh and I failed on squats because my spoter made a joke about the hotties walking around in their track shorts. I prolly could have gotten off 2 more.

 

[Brian20o2]

Uh-Oh...

Holy Crap! I weighed myself and I have apparently put on 5-7 lbs! I weight 200 now! I hope it isnt all fat and Im guessing alot of it is just the food ive eaten today but dang! I better workout HARDCORE tomorrow! Im all for adding muscle but 5-7 lbs in a week is not ALL muscle... Im so hungry right now, Need food.

 

[Brian20o2]

4-4-06

Never mind that last post. It was just fluctuation. And Im not afraid of bulking Im justa little concerned if I can put on 6 lbs in a week. 1-3 sounds good.

I had my second day on my new workout yesterday. Heres how it went:

Incline Bench: 135 x 6 and 145 x 5 (failure)
Dumbbell Bench: 40s x 8 (guage) 40s x 12 and 55s x 7 (failure)
Skullcrushers: 45 x 15 and 55 x 6 (failure)
Shurgs: 55 x 15

Im working to failure on these as a guage and to make sure Im working myself hard. Also I am slightly annoyed that we have a pair of 40s and 55s for dumbbells but I couldnt find a pair of 45s or 50s which would be perfect for DB Bench (changing 15 lbs is hard with Dumbbells).
Also what would you sugest if Im not able to do dips? I want to but I dont think I have enough strength right now to do 2 sets of 8.

Food yesterday:
4 Eggs for Bfast
Deli wrap (sub without the bread)
Power Bar
Tuna Casserole
Burger Patty
Cup noodles

Should I be Eating more? I feel hungry constantly. Should I eat whenever I have the urge?

 

[Warboss Alex]

Never mind that last post. It was just fluctuation. And Im not afraid of bulking Im justa little concerned if I can put on 6 lbs in a week. 1-3 sounds good.

I had my second day on my new workout yesterday. Heres how it went:

Incline Bench: 135 x 6 and 145 x 5 (failure)
Dumbbell Bench: 40s x 8 (guage) 40s x 12 and 55s x 7 (failure)
Skullcrushers: 45 x 15 and 55 x 6 (failure)
Shurgs: 55 x 15

Im working to failure on these as a guage and to make sure Im working myself hard. Also I am slightly annoyed that we have a pair of 40s and 55s for dumbbells but I couldnt find a pair of 45s or 50s which would be perfect for DB Bench (changing 15 lbs is hard with Dumbbells).
Also what would you sugest if Im not able to do dips? I want to but I dont think I have enough strength right now to do 2 sets of 8.

Food yesterday:
4 Eggs for Bfast
Deli wrap (sub without the bread)
Power Bar
Tuna Casserole
Burger Patty
Cup noodles

Should I be Eating more? I feel hungry constantly. Should I eat whenever I have the urge?

yes, eat whenever you're hungry. then eat some more.

if you can do 145 x 5 on the incline bench then I'm sure you could handle bodyweight dips.. do them. skullcrushers are good but don't compare.

if dumbbells are a problem do decline bb for a while. or go lighter weight and higher reps (8-12) which is recommended for dbs anyway.

and who told you to do shrugs!?

 

[Brian20o2]

Is there a difference between 'Shoulder movement' and 'Shrugs'? If so what is shoulder movment?

 

[Warboss Alex]

Is there a difference between 'Shoulder movement' and 'Shrugs'? If so what is shoulder movment?

yes, shrugs are for your traps, a shoulder movement is for your shoulders.

shoulder movements: db press, military press, behind neck press, upright rows (careful with these) etc - google for them and take your pic. I'd start you off with behind neck press.