Konada's Workout Journal

[Fuglydude]

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.

Not sure where you're working out man, but 155 is what I call "rag doll" weight... Its weight you should be able to throw around like a rag doll! No one should be acting macho after squatting that! That's what I use to rag doll around for my hang cleans when I'm warming up. A couple of years ago, I would do dips w/ 145 lbs around my waist for a triple.

My point is hang w/ big guys and you'll learn a lot more.

Keep us posted how your results go w/ the modification in your program. I'm kinda w/ Kerpal on this, in that you should probably focus on a SS/Rippetoe-style program at this stage in your development. Is your diet still good. Remember, you've gained weight, and substantial muscle mass. Muscle, particularly muscle on an active young man such as yourself, is a highly metabolically active tissue. You're gonna need to eat more, and increase your macros to support your new bodymass... I have serious issues on this as well. I've put on around 25 lbs in the last 14-15 months, now I'm gonna need 4000-4500 calories to get bigger... I simply can't stuff this much food in until I figure out a better diet!

 

[EFFORT]

He'll be ok I'm helping him out. Being trained by Shelby Starnes and Massive G has fully converted me to DC Training. Right now Konada is following a really basic version of a DC training "stepping stone" routine to get accustomed to a variety of things (diet being the biggest) . At some point in time he'll be fully DCing it.

 

[Konada]

3 Jan 2011


DB Hammer Curl
18 x 8
14 x 8
10 x 8

Rope Tricep Push-down
60 x 10
50 x 8
40 x 8

Leg Press
190 x 15
180 x 13
170 x 14

RDLs
100 x 8
95 x 8
90 x 10

Leg Press Calf Raise
130 x 12
120 x 13
110 x 14

I will keep your concerns in mind Kerpal and Fugly. Right now diet is a main issue for me so I'm still trying to get it straightened out.

 

[Konada]

6 Jan 2012

Incline DB Press

26 x 5
22 x 6
18 x 7

Pull Ups

6.5 3 2

Cable Row

80 x 5
70 x 6
60 x 6

DB Seated Presses (looks like i mixed up the poundages on last similar workout)

18 x 5
14 x 6
10 x 7

DB Shrugs

35 x 7
30 x 10
26 x 11

 

[JonJaper]

3 Jan 2011

2011 lol

 

[JonJaper]

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.

Use lifting straps. Buy a good pair (leather over fabric), learn how to use them with instructional videos on youtube and use them. They get you over the limit of your arms/grip.

I still have to question the wisdom of a 120 lb man curling, shrugging and leg pressing but neglecting the big 3...

Big 3 being squats, deadlifts and bench press I assume... Konada's doing bench presses and deadlifts in this new routine, he just needs to squat.

 

[JonJaper]

Updates Konada??

If you're not updating because you're taking more time off from the gym that ain't cool.

You gotta keep at this, consistency and progress is key man. I only started hitting the gym relatively recently (October) but already I'm seeing progress within myself. My lifts have improved dramatically, my weight is up and I've lost % bodyfat. I am proof that progress can happen, and I'm only getting started! I got a long way to go...I won't ever give up or stop now, I enjoy it too much.

A lot of people have school/work yet still find the time to fit the gym in too. It depends how badly you want it. How badly do you want to be in shape, be fit and healthy AND look good? You gotta want it enough that you are willing to put time at the gym, eat when you might not want to eat, avoid food that might taste good but is detrimental to your gains etc.

Taking pride in your appearance is important too. You gotta believe that you are good enough and that you deserve a better body.

Keep up with your workouts. Sure maybe Kerpal and I questioned it but fundamentally if you lift heavy with good form, eat right and sleep well, you should be noticing gains.

 

[Konada]

Time to restart this log, now I will only post updates in monthly intervals to track my progress. Still on Starting Strength program, started lifting again about 2 months ago.


24 June 2015
Height/Weight: 5'8" / 121 lbs

Core Exercises:
Squats (3x5): 181 lbs
Bench Press (3x5): 99 lbs
Deadlifts (1x5): 210 lbs
OHP: (3x5): 77 lbs
Bent Rows (3x5): 77 lbs

Accessory Exercises:
Pull-ups (3x8): 2x8, 1x5 BW
Chin-ups (3x8): 1x5 BW
Dips (3x8): 3x8 BW

 

[Konada]

28 July 2015

Wt: 121lbs

Squats 3x5: 200lbs
DLs 1x5: 220lbs
BP 3x5: 105lbs
Presses 3x5: 85lbs
Bent Rows 3x5: 90lbs

Not fantastic progress since I'm also in season for competition (fencing), training more for explosive power. Will be switching over to ICF 5x5 after my competition ends. Next cycle starts 8 Aug.

 

[EFFORT]

Welcome back!

 

[Konada]

Switched to ICF 5x5 here are my stats:

Wt: 120lbs

Core (5x5)
Squats: 180lbs
BP: 100lbs
Bent Rows: 100lbs
Standing Presses: 70lbs
DL: 1x5 225lbs (losing grip)

Accessories (3x8)
Tricep Extensions: 40lbs
Incline DB Bicep curls: 15lbs
CGBP: 90lbs
Back extensions: 22lbs (weighted)