new member .. here is my diary

J

jetjaguar

0
my stats are in my sig. im getting my body fat tested at my gym on wensday morning .. so that will be updated .. but my weight is right on .
basically .. im 29 years old .. turning 30 in dec .. not looking forward to it ..
but i wanna at least be semi in shape .. most of my life i played tennis
and that was my form on working out .. used to play for like 4-5 hours a day all the time ..

over the past few years i i havent played nearly as much .. and have gotten out of shape .. i was at 199 6 months ago .. and used to drink a ton of soda etc .. once i saw that weight .. highest i have ever been in my life .. i cut the soda and fast food out .. etc .. dropped down to 175 pretty fast and now im floating around 172-3 .. i just started working out about 2 months ago .. basically doing alot of bodyweight stuff just to get my body used to working out .. did well .. been lifting weights for a month or so .. have seen some strength gains .. upper body has definitely gotten wider .. arms have grown a bit .. more definition even though my body fat is still high ..

anyways here is the routine im gonna follow for a month or so to see how i like it



i will post up a pic or 2 in a few days just for a record ..

today was my first day doing this routine

8-7-06

Bench
155x5
150x5
150x5

felt so heavy .. maybe cuz i didnt eat

deadlift
205x5

definitely could do more weight

squat
135x5
135x5
135x5

really just getting used to this .. never squatted before and i have tight hamstrings .. with some stretching and more squatting this # should go up pretty fast

Dips
2x8 (bodyweight)

Chinups
3x5 (bodyweight)

Abs
3x12 (hanging leg raises)
 
Last edited:
well after a bf assessment and some criticism ..my spirits kinda got broken ..

8-9-06

BB bent over row

warmup sets
barx1x10
50x1x5
75x1x3

100x5
100x5
100x5

BB Standing Military Press

warmup sets
barx1x10
55x1x5
65x1x3

85x5
85x5
85x5

Squat

warmup sets
barx1x10
95x1x5
115x1x5

didnt do my main sets .. :(

Chinups

2x5
 
8-11-06

Bench

155x5
155x5
155x5 FINALLY

Deadlift

225x5 new 5rm PR for me

Dips

2x8 bodyweight

Chinups

2x8 bodyweight

did some split squats .. layed off normal squats for now
 
8-14-06

Bent Over Rows

-Warmup-
Bar x 5
65 x 5
85 x 5
105 x 3

-Main Sets-
115 x 5
115 x 5
115 x 5

Squats

-Warmup-
Bar x 5
Bar x 5
65 x 5
85 x 5

-Main Sets-
95 x 5
95 x 5
95 x 5

Standing Shoulder Press

-Warmup-
Bar x 10
65 x 5
75 x 5
85 x 3

-Main Sets-
95 x 5
95 x 5
95 x 5

Chinups
2 x 5
 
8-16-06

Bench Press

-Warmup-
Bar x 10
95 x 5
135 x 3

-Main Sets-
155 x 5
155 x 5
155 x 5

Deadlift

-Warmup-
Bar x 10
135 x 5
185 x 5

-Main Set-
Attempted to go up 10lbs to 235 but could only pull 1
dropped back down to 225 and only 1 .. i felt so weak
so i did

185x5

Squats

-Warmup-
Barx10
65 x 5
85x5

-Main Sets-
95x5
95x5
95x5

Dips
2x8


i dunno why but i couldnt even do 225 this week .. last friday .. 225x5
really wasnt an issue so i though i should go to 235 .. but it just felt so damn heavy .. i guess i just killed my str on that 235
i think im gonna just stay over 200 for my reps .. maybe go for like 210 until im used to pulling over 200
 
8-18-06

Bent Over Rows

warmup sets
bar x 10
65 x 5
85 x 5

main sets
125 x 5
125 x 5
125 x 5

Standing Shoulder Press

warmup sets
bar x 10
65 x 5
85 x 3

main sets
100 x 5
100 x 5
100 x 5

Squats

warmup sets
bar x 10
65 x 5
85 x 5

main sets
100 x 5
100 x 5
100 x 5


the standing shoulder presses are killing me .. i feel it alot more in my arms .. even with giving a little push with my legs its still tough .. but i did move up in weight ..

also squatting is kicking my ass but i have seen progress .. bumped it up to 100lbs from 95 .. dropping parallel or a little below .. i definitely feel it in my hip flexors alot .. i guess they will get stronger as i keep squatting
 
jetjaguar said:
8-16-06

Bench Press

-Warmup-
Bar x 10
95 x 5
135 x 3

-Main Sets-
155 x 5
155 x 5
155 x 5

Deadlift

-Warmup-
Bar x 10
135 x 5
185 x 5

-Main Set-
Attempted to go up 10lbs to 235 but could only pull 1
dropped back down to 225 and only 1 .. i felt so weak
so i did

185x5

Squats

-Warmup-
Barx10
65 x 5
85x5

-Main Sets-
95x5
95x5
95x5

Dips
2x8


i dunno why but i couldnt even do 225 this week .. last friday .. 225x5
really wasnt an issue so i though i should go to 235 .. but it just felt so damn heavy .. i guess i just killed my str on that 235
i think im gonna just stay over 200 for my reps .. maybe go for like 210 until im used to pulling over 200
Click to expand...

Keep in mind that it takes quite a bit of time to move up in weight, it's not gonna happen every week. If you don't move up for almost a year, then start worrying. Just focus on your form for the deadlifts, make sure youre all the way down and you arent bending over like a hunchback. Also, if your work sets were supposed to be 5 reps, I wouldnt have 3 warm-up sets at 5 reps. Three warm up sets is fine, but keep them at a couple of reps, it should only be a warm up to get your body ready for the real sets, not a full set. That could have taken some out of you as well.
 
AJP said:
Keep in mind that it takes quite a bit of time to move up in weight, it's not gonna happen every week. If you don't move up for almost a year, then start worrying. Just focus on your form for the deadlifts, make sure youre all the way down and you arent bending over like a hunchback. Also, if your work sets were supposed to be 5 reps, I wouldnt have 3 warm-up sets at 5 reps. Three warm up sets is fine, but keep them at a couple of reps, it should only be a warm up to get your body ready for the real sets, not a full set. That could have taken some out of you as well.
Click to expand...


yeah that's true ..
basically since i went from never squatting in my life .. to squating 3 times a week for the last 2-3 weeks .. and im going to parallel or lower .. the back of my left knee is very tight and i get sore around the hip area .. when i tried squatting awhile ago and did more weight but at 1/4 squat .. all the pain was in my quads .. it could also be from the fact that my feet are flat .. and that it throws off my posture meaning that my right hip and left shoulder sit high .. my step dad is a chiropractor .. i got custom orthodotics made .. should be here this week .. so hopefully that corrects my posture and everything .. also when squatting my heels dont lift anymore going that low ..

8-21-06

Bench Press

- Warmup Sets -
bar x 10
85 x 3
135 x 2

-Main sets-
160 x 5
160 x 5
160 x 5

This was really tough .. last set was shaky towards the end but im glad i got it done .. ill prolly just stay with 160 on friday and go up on next wensday


Deadlift

-Warmup sets-
bar x 5
135 x 3
185 x 2

-Main sets-
205 x 5

Squats

-Warmup sets-
bar x 5
65 x 4
85 x 3

-Main sets-
105 x 5
105 x 5
105 x 5

Dips

2x8 (bodyweight)
 
8-23-06

Bent Over Rows

-warmup-
bar x 10
65 x 4
85 x 3

-main sets-
135 x 5
125 x 5
125 x 5

135 was pretty heavy . barely finished 5 so i dropped back to 125

Standing Shoulder Press

-warmup-
bar x 10
65 x 4
85 x 3

-main sets-
105 x 5
105 x 5
95 x 5

started struggling and felt it in my lower back so i backed off the weight to finish

Wide grip lat pulldowns

-warmup-
100 x 5

-main-

160 x 4 x 3

just felt like adding these in .. today wasnt so good


Layed off squats today because ive been squatting 3 days a week for the past 2 and a half weeks .. need to skip a day cuz ive been feeling it in the back of my left knee


not really feeling gains maybe its just too soon
 
keep up the work man, you haven't even been lifting for a month yet. Give it two-three months and you'll see a big change.
 
8-25-06

Squats

-warmup-
bar x 5
95 x 3

-main sets-
135 x 5
135 x 5
135 x 5

Bench Press

-warmup-
bar x 10
95 x 3
135 x 2

-main sets-
155 x 5
155 x 5
155 x 5

Deadlift

-warmup-
bar x 5
135 x 3
185 x 2

-main sets-
210 x 3 :(
couldnt finish 5


Dips
2 x 8


i switched around today and tried squatting first .. dunno how i did
i dropped my bench back to 155 since my 160 last week .. 155 is still hard .. im gonna mix up weights weekly .. around 150-160 .. to get used to the weight ..
deadlifting .. dunno why i felt so unbalanced .. when i was putting the weight down towards the end it was pulling me forward ..
plus i had these 2 pts working out next to me talking waiting for me to finish .. and i hate that .. im shy .. so i guess my mind was wandering :(
 
8-28-06

Squat

Warmup
bar x 5
85 x 3
95 x 2

main sets
140 x 5
140 x 5
140 x 5

that was really hard .. i dont get why my legs are so damn weak .. a guy next to me who was the same size of me was doing 225 easy


Bent Over Row

warmup
bar x 5
65 x 3
95 x 2

main sets
130 x 5
130 x 5
130 x 5

Standing Military PRess

Warmup
bar x 5
65 x 3
85 x 2

main sets
95 x 5
95 x 5
95 x 5
 
8-30-06

couldnt sleep so i got up at 5am and headed to the gym .. first time i ever
did that .. was nice to get there early .. alot of big guys lift early lol
no food before hand ..

Bench press

warmup
bar x 5
95 x 3
135 x 2

main
162.5 x 5
162.5 x 4
162.5 x 4 (couldnt get the 5th one up .. i know i shouldnt have tried .. had to lay the bar on my chest and roll it off .. how friggin embarrassing .. that is why i dont like moving up in weight .. since i work out alone:( )


Deadlift

warmup
bar x 5
135 x 3
185 x 2

main
215 x 5


Squats

warmup
bar x 5
95 x 3
115 x 2

main
145 x 5
145 x 5
145 x 5

this was HARD .. i mean squatting is the only exercies where i feel lightheaded when i push it lol .. anyways i barely finished .. i dont know why my squatting is so terrible .. like really bad ... i go around parallel or a little below .. before when i tried squatting i did like 160 but it was 1/4 squats .. so i had to relearn to go down that low .. also towards the end of my last 2 sets .. i could feel my form breaking a bit .. gotta work on that :(


i added in lat pulldowns today just cuz i love them .. wide grip that is

wide grip lat pulldowns

160 or 150 cant remember x 5
" " x 5
" " x 5


Dips

2 x 8

dont seem to be able to add weight .. i do these at the end and its kinda hard .. maybe cuz bench, deadlift and squat take all my energy



does it look like decent progress since i started my log ?
 
Last edited:
9-1-06

Bent Over Rows

warmup
bar x 5
95 x 3
115 x 3

main sets
132.5 x 5
132.5 x 5
132.5 x 5


Shoulder Press

warmup
bar x 5
65 x 3
75 x 3

main sets
102.5 x 5
102.5 x 5
102.5 x 5

Squats

warmup
bar x 5
95 x 3
115 x 3

main sets
145 x 5
145 x 5
145 x 5
 
9-4-06

Bench Press

warmup
bar x 5
115 x 3
135 x 3

main
155 x 5
155 x 5
155 x 5

Deadlift

warmup
bar x 5
135 x 3
185 x 3

main
215 x 5

squats

warmup
bar x 5
95 x 3
115 x 3

main
150 x 5
150 x 5
150 x 5

Dips
2 x 8
 
9-6-06

Bent over row

warmup
bar x 5
75 x 3
95 x 3

main sets
135 x 5
135 x 5
135 x 5


Shoulder Press

warmup
bar x 5
65 x 3
75 x 3

main sets
105 x 5
105 x 5
105 x 5


Squat

warmup
bar x 5
95 x 3
115 x 3

main sets
150 x 5
150 x 5
150 x 5


wide grip pullups

2 x 4 ( these are coming along .. couldnt even do 1 before and now i can do these after rowing )
 
9-8-06

deadlift

warmup

main set
220x4


bench

warmup

main sets

145 x 5
145 x 5
145 x 5


i felt like crap .. so no squats
 
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