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PrometheusCon
02-14-08, 11:17 pm
I always like President TR... anyways, I started bulking and really hit the Iron (rubber in our gym :-/) hard. My primary goal for this is to gain size and strength. I'd take strength over size, but I do want to gain some weight. I am 5'5" and weight 133-135lbs, ~5-6%BF. I have been at this for a little while already, since the beginning of December. I was 128lbs, but have gain 6-8lbs since. I like eating clean, but now I'm starting higher volumes.

Training-wise I have a pretty busy schedule. I also box, so that is added on top of my lifting. My routine of choice is: chest, legs, back, arms/abs, off, repeat. Shoulders are taken care of in boxing. So far my gains have been steadily increasing. I never did legs before and at first all I could muster at squats was 135max. Now I'm up to 205 for reps. That's just an example. My numbers are pretty weak compared to most of you, but I'm pouring my heart into this.

I don't want to get too specific unless someone has comments or questions. I just need a place to put my gains and let off some steam. There's no reason for me to stop anytime soon. Hopefully I can update this daily, but it might be every few days due to my schedule. Grades before anything else.

PrometheusCon
02-15-08, 2:11 pm
Today is my off day. I had a good arm session last night. Triceps are pretty sore as well as everything else. I did have one of the wierdest things happen to me though. I was waiting for an open spot on the mats to do some ab stuff then I got hit with some major gas. It wasn't just that. I had to almost run out of the gym...

So long story short, I didn't get any ab stuff done during that time. I was at the end of my arm exercises so at least I got that stuff done. In boxing, it was sparring day and since I am only a trainer, I don't spar yet. While they were doing that I just jumped rope then did ab stuff there. They have medicine balls so I did strengthening with those. Some shadowboxing here and there. Took it easier than normal because I hurt from the rest of the week. Legs are still a little sore, back hurts, chest isn't so bad, but anything else irks me.

shortstack
02-15-08, 3:06 pm
Nice to see ya posting your own Journey. Keep it up and I'll keep checking in on ya from time to time.

PrometheusCon
02-16-08, 2:39 pm
I was suppose to go to Lockhaven college and watch the boxing matches today, but some miscommunications altered my plans. I got pretty pissed so I hit chest today. Numbers are weak, but I'm trying.

Bench:
115lbs x 1 set x 10 reps
125lbs x 1 set x 8 reps
115lbs x 1 set x 8 reps
105lbs x 1 set x 10 reps
95lbs x 1 set x 9 reps

I've never done bench before because I never have a spotter. I'm starting low so I can work my way up and know my limits.

Cable Cross Overs:
15lbs x 1 set x 12 reps
20lbs x 1 set x 12 reps
25lbs x 1 set x 12 reps
27.5lbs x 1 set x 8 reps
17.5lbs x 1 set x 16 reps

Iso-Laterial Incline Bench:
90lbs x 1 set x 12 reps
110lbs x 2 sets x 6 reps
100lbs x 1 set x 8 reps
90lbs x 1 set x 8 reps

I don't know. Couldn't really push it too hard. I kept getting stuck halfway through and had to stop and reset. Already felt sore.

Dips:
135lbs (body weight) x 3 sets
1st - 10 reps
2nd - 8 reps
3rd - 6 reps

Wow. I was really feeling the burn. It was hard as hell to start everytime.

Dumbell flys:
15lbs x 1 set x 10 reps
20lbs x 1 set x 10 reps
25 lbs x 1 set x 10 reps
27.5lbs x 2 set x 10 reps
17.5 lbs x 1 set x 15 reps

After all this I went to the mat and did planks and side planks for about a minute hold each. The final plank was a two minute hold.

Overall I'm pleased. I don't like the numbers, but I have to start somewhere. Eventually I'll get with it and put up some weight anyone could be proud of.

Oh and if anyone has any training comments, they are more than welcome. I try going up in weight then back down. I try to go to failure at almost every set, unless it's a warmup. The last set is always until failure.

PrometheusCon
02-17-08, 2:41 pm
Leg day.... my favorite. No seriously. I had a pretty intense workout again. I started using a non-Universal N.O. product and so far its been pretty good at increasing my focus, weights, and pump.

Squat:
135lbs x 1 set x 10 reps
185lbs x 1 set x 10 reps
205lbs x 1 set x 10 reps
205lbs x 1 set x 8 reps
185lbs x 1 set x 15 reps

Leg Press:
200lbs x 1 set x 10 reps
270lbs x 1 set x 10 reps
290lbs x 1 set x 10 reps
340lbs x 1 set x 10 reps
250lbs x 1 set x 15 reps

Standing Calf Raises:
75lbs x 1 set x 12 reps
100lbs x 1 set x 12 reps
125lbs x 1 set x 12 reps
150lbs x 1 set x 12 reps
175lbs x 2 set x 12 reps
125lbs x 1 set x 16 reps

Leg curls:
45lbs x 1 set x 12 reps
70lbs x 1 set x 12 reps
80lbs x 1 set x 10 reps
80lbs x 1 set x 8 reps
50lbs x 1 set x 12 reps

That's all she wrote. I spent my hour and stretched afterwards for about 10 minutes. My chest is sore from yesterday, so it's good to know I did push hard, despite my prior thinking.

PrometheusCon
02-19-08, 1:03 pm
Yesterday I did back and today I did arms.

I've almost completely forgot everything I did for back. Rows, lat pulldowns, shoulder rows, other things... my minds going to waste. What matters is that I'm sore today.

Today though I almost remember arms. I'm not sure how much the EZ-curl bar weighs, so I'll just say the plate weights.

Preacher Curls:
30lbs x 1 set x 12 reps
50lbs x 2 sets x 8 reps
40lbs x 1 set x 10 reps
25lbs x 1 set x 20 reps

I got a nosebleed right after setting down the bar on the last set. :-\

Tricep Pulldowns:
30lbs x 1 set x 12 reps
35lbs x 1 set x 12 reps
42.5lbs x 1 set x 12 reps
47.5lbs x 1 set x 10 reps
50lbs x 1 set x 10 reps
42.5lbs x 1 set x 10 reps
35lbs x 1 set x 18 reps

Bicep Curls (alternating, so 20 reps would be 10 per arm):
25lbs x 1 set x 20 reps
27.5lbs x 1 set x 20 reps
30lbs x 2 sets x 20 reps
25lbs x 1 set x 22 reps

I'm not sure what the next machine is called, but it's something you sitdown on, load the plates onto, and grip two handles together. Works the forearms:
45lbs x 1 set x 10reps (hold 10 seconds) x 10 reps
70lbs x 1 set x 12 reps (hold 10 seconds)
80lbs x 1 set x 12 reps (hold 5 seconds)
90lbs x 1 set x 10 reps (hold 5 seconds)
70lbs x 1 set x 12 reps (hold til failure. 12 seconds?)

Stretched then went back to the dorm.

PrometheusCon
02-21-08, 3:34 pm
Chest Day:

Stretched

Flat Bench:
95lbs x 1 set x 10 reps
115 x 1 set x 10 reps
125lbs x 1 set x 9 reps (Still can't get my weight up dammit :-/)
115lbs x 1 set x 9 reps (Couldn't force it up... damn again)
105lbs x 1 set x 10 reps

Dips (just body weight ~136)
3 sets x 10 reps
1 set x 9 reps
1 set x 8 reps

Seated Wide Grip Chest:
90lbs x 1 set x 12 reps
120lbs x 1 set x 10 reps
140lbs x 1 set x 10 reps
160lbs x 2 sets x 8 reps
120lbs x 1 set x 11 reps

Cable Cross Overs:
15lbs x 2 sets x 12 reps
20lbs x 2 sets x 12 reps
25lbs x 2 sets x 6 reps (I was burning by then :-\)
17.5lbs x 1 set x 16 reps

Dumbell Flys:
17.5lbs x 1 set x 10 reps
20lbs x 1 set x 10 reps
22.5lbs x 2 sets x 10 reps
20lbs x 1 set x 11 reps

Stretched the went back to the dorm. Can't wait for tomorrow! LEGS!

PrometheusCon
02-22-08, 6:51 pm
Leg day! The gym was a little crowded, but like before, barely anyone was using leg equipment.

Stretched

Squats:
135lbs x 1 set x 10 reps
185lbs x 1 set x 10 reps
205lbs x 1 set x 8 reps (was starting to get bad form)
205lbs x 1 set x 5 reps (same as above)
185lbs x 1 set x 10 reps

No real improvements there.

Leg Press:
200lbs x 1 set x 10 reps
250lbs x 1 set x 10 reps
290lbs x 1 set x 10 reps
340lbs x 1 set x 10 reps
360lbs x 1 set x 10 reps
270lbs x 1 set x 12 reps

I really enjoyed this press day. I was on fire and after getting a good pump from squats, I dominated. Hopefully I can continue to make progress. I'm wanting 400lbs so bad.

Seated Calf Raises:
45lbs x 1 set x 12 reps
90lbs x 1 set x 12 reps
110lbs x 1 set x 12 reps
120lbs x 1 set x 12 reps
140lbs x 1 set x 12 reps
100lbs x 1 set x 12 reps
90lbs x 1 set x 22 reps

I was getting up in weight, but then I felt a pain in my calf's tendon and backed down. It's been bugging me for a while so I didn't go balls to the walls.

Seated Leg Curls:
45lbs x 1 set x 10 reps
70lbs x 1 set x 10 reps
80lbs x 1 set x 10 reps
90lbs x 1 set x 8 reps
70lbs x 1 set x 12 reps

Decided I didn't hit calves good enough so I went to do...

Standing Calf Raises:
100lbs x 1 set x 12 reps
150lbs x 1 set x 12 reps
175lbs x 1 set x 12 reps
215lbs x 1 set x 10 reps
150lbs x 1 set x 16 reps

Standing Calf Raises are a little bit easier for me. No pressure on the quads and my tendon get's some relief.

Stretched and went home... on a bike... with freezing rain fresh on the ground. I almost died.

PrometheusCon
02-23-08, 2:52 pm
Back day. I decided to shake things up a bit and try some new stuff.

Pull ups (An altering combination of narrow grip to wide grip using my body weight ~135lbs):
Narrow 1 set x 10 reps
Wide 1 set x 10 reps
Narrow 1 set x 10 reps
Wide 1 set x 8 reps
Narrow 1 set x 10 reps
Wide 1 set x 6 reps
Wide 1 set x 3 reps (Couldn't force anymore out)

Seated Row:
100lbs x 1 set x 12 reps
120lbs x 1 set x 10 reps
140lbs x 1 set x 5 reps
120lbs x 1 set x 10 reps
105lbs x 1 set x 16 reps
100lbs x 1 set x 18 reps

Bent-over Row:
60lbs x 2 sets x 10 reps each arm
70lbs x 2 sets x 10 reps each arm
65lbs x 1 set x 12 reps each arm

Back Raises:
no weight x 1 set x 12 reps
25lbs x 2 sets x 12 reps
no weight x 1 set x 12 reps
35lbs x 1 set x 12 reps
no weight x 1 set x 20 reps

Side Bends:
25lbs each hand x 1 set x 10 reps each side
35lbs each hand x 1 set x 10 reps each side
45lbs each hand x 1 set x 10 reps each side
25lbs each hand x 1 set x 15 reps each side

Stretched and went home.

I suppose this shook things up. I'm not sure if the weight amounts or even the scaling of weight is good. Anyone have suggestions? I'm pretty green.

PrometheusCon
02-27-08, 1:13 am
I had a rough day the past couple days. I did chest today though. Numbers not important. I sparred today too in boxing; the first time since December. Got my ass handed to me of course. Feeling kinda down about that, but whatever. Legs tomorrow.

Fuck.

PrometheusCon
02-27-08, 11:50 pm
Did legs today. The gym was real busy, but as usual, no one trains legs. Almost every piece of equipment was used except for the squat rack, leg press, calf machines, leg extensions, and leg curls. SCORE!

Did Squats. It was basically the same as last time.
Leg press, same as last time. Incorporate the 360lbs into the routine.
Standing calf raises.
Leg curls.

Wasn't really feeling the game today. I don't like a lot of people in the gym and I need to switch my music up a little bit. Also I was sore from yesterday and the weeks are taking their toll.

PrometheusCon
03-02-08, 5:56 pm
Uhh looks like I left off with legs last post? Been busy with homework. Apparantly ALL the professors have the great idea of, "Hey let's get as much done the week before Spring Break so you won't have to do anything during that week." Great... Well, I've done back and shoulders the day after then arms the next day. Yesterday I rested. Today I did chest.

My parents came to visit my sister and I at college and they bought us some stuff. I was able to get a new gallon jug (my old one had a micro crack in it that created a slow leak) and some other food supplies (nut mix, craisens, crystal lite knock off) so that gave me some new wind.

I noticed a little bit of shoulder and elbow pain during chest today in my left arm. I suspect it's from boxing. I need to speed up my jab so I've been whippin' my left arm pretty hard the past few days. Did some cable cross overs, wide grip seated bench, dumbell presses, and dumbell flys. Then I stretch out with some planks then a normal stretch. I feel pretty good. Though afterwards I went to drink my PWO stuff and the glass bottle I mix it in has a slow leak too! Damn caps. My backpack was a little moist. So looks like I'm gonna replace that bottle with some plastic bottle twist top thingie. What a day...

I might not report in until this weekend as I will have tons of stuff I gotta get done. I'm planning on doing all the exercises and work, but I just won't be able to keep my log up to date.

Peace.

PrometheusCon
03-03-08, 6:27 pm
Today I had an awesome leg day. Busted ass. I started with a little higher weights for all my sets and peaked out with some new PRs. Squats I managed 225lbs for 4 reps and leg press I finally hit 400lbs for 10 reps! I felt damn good. The weather was especially nice today and I'm sick of winter. That must have been the extra 'umpf' in my step. I'm ready to bust into spring. Also over the weekend I had the first red meat I've had in a while. 20oz porterhouse steak and like half my moms 9oz sirloin. Damn I miss that shit!

PrometheusCon
03-04-08, 10:38 pm
So today was back and I did pretty well with it. I started incorporating back raises into my routine, and I must say, they kill after doing lots of rows, pulldowns, and such. My lower back got whooped.

Also today I sparred. This girl I fought is a fucking beast. I put my hands down for one second and she rocks my jaw like no other. It still hurts like hell.

PrometheusCon
04-27-08, 1:57 pm
Okay I haven't posted in my log for quiet some time. School work has been a bitch. I literally had to stop what I was doing for 2 weeks straight to do projects, papers, and study. I ended my 'bulk' halfway through April.. I think the 13th? So now I've been doing a shit-ton of cardio and light weight-high rep workouts.

Since the weather has been oh-so nice, I've been running outside everyday at least once, maybe twice. I purchased some EAA stack, Uni-liver, and Flex for my cut (i've had bout 3/4 can of cuts left from a previous buy, and I still have Pak) and it's been working great.

Current routine is:

wake up - take cuts with 2 uniliver
Run - bout 30-40 minutes (3.5 miles?)
post run - EAA stack
wait a bit - take a shower basically
eat breakfast
continue my day

I've been getting less than adequet water lately... I dunno what my problem is. For the amount of sweat I've been pourin' out, I should drink more. That's the one thing I've got to work on.

PrometheusCon
02-17-10, 12:08 am
Old thread, new me.

I promised 2010 would be my year. So far it has been. This goes beyond training and my fitness goals. I'm making it in school, keeping the grades, looking at careers afterwards. I had a pretty rough 2009. There were no goals, no sense of direction. Endless spinning of my wheels. That's all changed now. So where do I begin?

Beginning of 2009 I quit boxing and started lifting again. Made it to about 145lbs and over summer decided I need to 'cut'. Cut at 145lbs (yes I know). So after making it down to 130lbs I realized I wasn't as big as I used to be. I've always had progress and now I've regressed? That's no good.

Fall of 2009 I joined the gymnastics club at my school. I've never done gymnastics in my life, but I wanted something to work towards. It's scary getting over the initial fears (landing on my head duh) but it's been such a great ride. I've learned standing back-tucks, front tucks, proper handstands, round-offs, and now I'm working on front and back handsprings. No bad for being 20 and a newbie.

I wasn't sure how lifting would be incorporated into gymnastics, but after seeing kids of all sizes do amazing things, I know I can lift and eat big as well. Starting January I picked up the weights again and flew hard into training. So my starting weight was 133lbs. (I did gain from doing the gymnastics, crazy core/shoulder work) Since then, I've been taking my food and training seriously. I always had a fear of being 'fat' ever since I was in middle school. But now I know it doesn't matter. Do it right and I can eat big, stay lean, and reach my goals.

Now my goals. 1lb a week. I know it's possible. I've done it before, it just takes the right amount of food, rest, and training. Since I started the new year I went from that 133lbs to 138lbs. It's been a while since I've come to the Forvm and looked at my old log. No reason to start something new, just pick up where I left off.

Tomorrow is an interview and gymnastics practice.