Konada's Workout Journal

[Konada]

12 Oct 2011

3x5 Squats 150lbs
3x5 Bench Press 90lbs (wanted to make sure I can clear this easy first)
1x5 Deadlift 170lbs
2x8 Assisted dips (lighter assisted weight)

14 Oct 2011

Didn't get to the gym today due to other commitments in school, oh well.

15 Oct 2011

Thanks to EFFORT's advice, my mass has increased by another 1.4lbs this week. 117lbs now. It's extremely hard for me to push through eating even though I feel like puking, still trying to nail the diet. Although after hearing my friends commenting on how much bigger I've become it gives me more motivation to press on!

 

[Konada]

17 Oct 2011

Squats 155lbs 3x5
Bench Press 95lbs (5 5 4)
Deadlifts 170lbs 1x5 (Tried for 175lbs but once I tried to lift it it was like a knee jerk reflex to let it go)
2x8 Assisted Dips (lighter weight compared to last)

 

[Konada]

Still working out my diet and nailing it, here's how it looks so far..

Breakfast: 2 Eggs + 1 cup oats + 1/2 scoop whey

Meal 2: 5oz meat + 1 cup rice

Meal 3: 5oz meat + rice (occasionally 3 eggs + 1 scoop whey and milk if I want variety)

Post W/O: 500ml milk + 1 scoop whey

Dinner: 1 cup rice + veg + 3oz meat

Meal 5: 2 pieces chicken breast + mashed potatoes

Before sleeping: 1 cup milk + 1/2 scoop whey

Let me know how am I coming up with my diet. Thanks to EFFORT for putting me on the right track.

 

[EFFORT]

Still working out my diet and nailing it, here's how it looks so far..

Breakfast: 2 Eggs + 1 cup oats + 1/2 scoop whey

Meal 2: 5oz meat + 1 cup rice

Meal 3: 5oz meat + rice (occasionally 3 eggs + 1 scoop whey and milk if I want variety)

Post W/O: 500ml milk + 1 scoop whey

Dinner: 1 cup rice + veg + 3oz meat

Meal 5: 2 pieces chicken breast + mashed potatoes

Before sleeping: 1 cup milk + 1/2 scoop whey

Let me know how am I coming up with my diet. Thanks to EFFORT for putting me on the right track.

Your welcome Konada. I enjoy following your progress. I see you made some tweaks to the diet but if its working for you and your able to have the meals prepped and ready everyday I'm all for it. Keep up the good work and let me know if you need anymore help.

 

[Fuglydude]

15 lbs in 4.5 months is great progress! Keep it up! I don't see why you can't be in the 140s within your first year. Some of the strongest dudes I know are around that size... 5'6"-5'7" 140-150. I'm talking deadlifting 500, and doing dips w/ 180 lbs around their waist strong!

 

[Konada]

19 Oct 2011

3x5 Squats 155lbs
3x5 Standing Military Press 70lb
3x5 Bent Rows 85lbs
Chin Ups (Max 6)

Thanks for the encouragement guys! If it weren't for your advice I'd probably still be stuck as a 100lbs male lol.

@Kerpal: Special thanks for helping me out with squatting questions and that stuff, I pretty much nailed my bar placement already, form is pretty good as well.

 

[JonJaper]

Hey OP, I see you're going through a similar journey to me with regards to lifting so hopefully we can motivate each other on here.

I noticed some things about the mental/psychological side of your workout journey:

I witnessed typical chump behavior at the gym today. HB7 walks in, bam, 3 guys start chatting her up, showing her how to use the weight machines (lol).

Some buff dude was talking behind my back about how he could lift those 'pu55y weights' more than I could. True but his fvcking ego was uncalled for. i left the gym pissed.

Skipped squats because a sausagefest was going on there. Bunch of douchey guys hogging the rack..

I know it can be intimidating being the skinny new guy at the gym but you gotta develop a mindset where you genuinely don't give a f*ck about what other people think, and you're only focusing on yourself. The parts of your quotes that I bolded show that you let other people affect you and your workout.

Don't let anyone or anything put you down. The world is full of a$$hats who will try to put you down, sh*t on your dreams, tell you how weak you are, how you can't do X, Y, or Z, how you have no chance of ever acheiving your goals. Usually it's because hating is easier than being helpful.

Screw them all. They don't matter. Forget buff dudes, forget HBs (f*cking HB10 hookers really puts girl issues in perspective, if you remember my thread on sosuave a few days ago HAHA).

Focus on you, your improvement, your goals.

HB7 or upwards walks in? Disregard females, acquire aesthetics. I ignore people (ugly girls, HBs, skinny dudes, roided dudes, whoever) when I'm working out. Not because I'm a sociopath, just because I'm so focused on the weight and giving my full effort to the lift. Hot girls walk by in short shorts and a low cut top...round ass and tits on display... I don't care. It's like I see right through them, focusing on the wall behind them.

Faggot saying how he could lift way more than you? Ignore him. Realise that he is saying this crap because he is a mega faggot who needs to validate himself by trying to put other people down. He's not worth a comeback. He's not worth getting pissed off over. Don't let retards get you down.

You might think you're weedy now and lifting "pu$$y weights" but know that you will definitely progress, get bigger and lift heavier if you focus.

Sausagefest at the squat rack? Be friendly, ask to work in and appeal to reason. If they're still douches that don't let you work in, do another exercise or wait for them to finish.

Get in the right positive mindset and you'll progress even more than you are now!

 

[JonJaper]

...Ignore them, soon you'll be moving more weight with better form than them anyway.

I was deadlifting today and had to work in with a roided musclehead. He was deadlifting about 352 pounds but with the worst form ever, his upper back was arched up and his shoulders hunched.

Later on in my workout I noticed him doing retarded 1/4 squats on 220 pounds where he hardly bent his knees, he didn't get down to a 45 degree angle, let alone a 90 degree angle with his quads parallel to the ground.

It makes you wonder how the f*ck did guys like him get so big in the first place lol...definitely not the type of guy to give a sh*t about OP. You'll be laughing while they have chronic back problems.

 

[Konada]

Hey Jon, thanks for your encouragement. I've moved beyond that point a few months ago, making friends with dudes at the gym. Yeah I've always had the mindset of finishing my sets, pack up and go home. Honestly speaking I laugh at people act all macho but do 150lbs quarter squats. These guys are bigger than me and their jaws dropped when I did 155lbs FULL squats, given my skinny stature. I've made a friend of a dude who really knows his shvt. One of the few gems that actually squat the way it should be done.

 

[Konada]

28 Oct 2011

3x5 Military Presses 70lbs
3x5 Squats 155lbs
3x5 Bent Rows 85lbs

Down with a cold for the past week and today I started working out again. I think I pulled a neck muscle unknowingly, it hurts when I turn my head to the right. Fvck.

 

[JonJaper]

Konada, I notice you're getting ill a lot with flu's, colds etc...

Are you sleeping enough and gettng enough water, fruit,veg + vitamins in your diet? Hydration is really underrated.

 

[Konada]

Konada, I notice you're getting ill a lot with flu's, colds etc...

Are you sleeping enough and gettng enough water, fruit,veg + vitamins in your diet? Hydration is really underrated.

Well I've been losing sleep due to school. Finals are in about 1 week and studying very hard for it. Anyway I'll be out for at least a week due to the pulled neck muscle. Fvcker hurts like a *****

 

[Fuglydude]

Good luck with finals. Make sure your diet stays on track. Time off can be great for growth and recovery, just don't forget to hit it full throttle once you're back in action.

 

[JonJaper]

Konada how are your workouts going buddy? Long time no speak...

 

[Konada]

Restarting my journal because its long overdue. Finals are finally over lol.
Starting on a new program so here is my workout for today.

12 Dec 2011 (all in lbs)

Inclined DB Bench Press (poundage on 1 hand)

20 x 8 reps to failure
16 x max reps
12 x max reps

Pull Ups BW
5 3 3

Close Grip Cable Row

60 x 8 to failure
50 x max rep
40 x max rep

DB Lat Raise (poundages in 1 hand)

12 x 8 rep to failure
8 x max rep
8 x max rep

DB Shrugs

24 x 8 rep to failure
20 x max rep
16 x max rep

 

[JonJaper]

How come you are starting a new program? If something's been working well and giving you good results (like starting strength), why change it?

Consistency is really important, especially when you've had time off due to colds, injuries and finals.

 

[Konada]

Probably its something I have not mentioned but my gains have slowed down considerably entirely about a month while I was still working out, considering Im still a noob at working out.

Plus I can't bench half of what I squat, one of the problems of SS. Hence starting a new program. I have guidance from someone so don't worry about it. I'm doing a 9 week cycle now.

 

[Konada]

14 Dec 2011

EZ Bar Reverse Curls (all reps to failure)

15 x 8
12.5 x 8
12x5 x 8

Close Grip Bench Press

60 x 7
55 x 6
50 x 6

Standing Calf Raises

60 x 14
50 x 14
40 x 13

Romanian Deadlifts (still learning form)

100 x 8
90 x 6
80 x 6

All reps were not to failure, because my arms gave out before my hams could.

Leg Presses

First I wouldn't count this as a proper workout because I was hitting 20+ reps easy, take it as a measurement of what weight I can use next time

110 x 20+
120 x 20+
160 x 25

 

[Konada]

16 Dec 2011

All exercise reps are to failure.
DB Poundages are all in 1 hand

DB Bench Press

20 x 9
16 x 10
14 x 10

Chin Ups
6 3 3

Smith Machine Row (Only counting plates)

44 x 6
40 x 6
36 x 4

Smith Machine Shrugs

65 x 10
60 x 11
55 x 10

Bent Over DB Raises

8 x 9
6 x 6
4 x 8

 

[Konada]

21 Dec 2011
All reps to failure

Incline Bench DB:

26 x 4
22 x 7
16 x 7

Seated DB Presses:

30 x 5
28 x 6
24 x 6

Pull Ups
6 3 2.5

DB Shrugs

30 x 10
26 x 11
22 x 9

Close Grip Cable Row

70 x 6
60 x 7
50 x 8