My Fitness Journal - Page 18

gcs118 · 15-Nov-04, 06:36 PM

GAINS OVER ONE YEAR

I just thought this might be interesting, showing my improvements over the course of a year. This has been my first year lifting ever. I began last November (obviously). I guess it can be motivation for some.

Many of these I'm going from memory, I only have records (online here) dating back to June or July.

Currently 18 years old and about 165 lbs.

Repping
Dumbbell Curls 20-25 lbs to 40-45 lbs
Deadlift (started around Mar. '04) 95 lbs to 290 lbs
Squats (started around Mar. '04) 95 lbs to 255 lbs
Incline Press 65 lbs to 145 lbs
Military Press (started around Mar. '04) 65 lbs to 105 lbs

Maxes
Bench Press 80 lbs to 185-190 lbs

When I first started I used a lot of machines, which I didn't know how to translate to free weights, but I think it gives a decent picture of my first year gains.

gcs118 · 17-Nov-04, 07:02 AM

CARDIO, November 16, 2004
Boxing (~1 hour)

Notes: One of the most intense workouts I have ever been through.

Klinger · 17-Nov-04, 07:09 AM

You've come a long way in a year. It's pretty cool that you've doubled your maxes in so many lifts. I bet you can't believe you used to max deadlift 95 pounds. Now you don't even warm up with that small of a lift.

:

**.V.** · 17-Nov-04, 07:53 AM

Just read your "gains over one year" post. Now THAT is impressive.

I think when one gets discouraged or wonders, "why am I putting myself through all this" - it is good to look back and see where you were at before. That can really help you see what you have accomplished and give you the motivation to do it again over the next year. Good job.

gcs118 · 17-Nov-04, 06:51 PM

Most of the lifts are for reps, sorry for confusion

I remember starting with 6 reps of 95 lbs, and I was breathing heavy, I mean it wasn't easy. Now I can do 6 reps at 290 and it's still not easy. But I guess you could say I doubled my maxes, because I kept/keep maxing as the weeks went/go by.

gcs118 · 17-Nov-04, 06:53 PM

LEGS, Wednesday, November 17, 2004
Calves 5 sets on random machines
Squats 10 x 45 lbs, 10 x 135 lbs, 4 x 195 lbs, 6 x 240 lbs, 6 x 250 lbs, 1 x 260 lbs
Good Mornings 6 x 140 lbs, 6 x 150 lbs, 6 x 160 lbs

Notes: I hate squats. I really did used to love them. I have hit a major plateau. I tried mixing in high sets/reps to jump start growth but it didn't work. I'm not sure what to do. I might either go to a 3x10 with lighter weights, or just cut them out completely for a little while and focus on lifting heavier on leg press, SLDLs, etc. I just don't know! :confused:

Klinger · 18-Nov-04, 07:50 AM

Quote:

Originally Posted by gcs118

Notes: I hate squats. I really did used to love them. I have hit a major plateau. I tried mixing in high sets/reps to jump start growth but it didn't work. I'm not sure what to do.

This happened to me, too. So, about six weeks ago I stole a page from Westside and started doing low box squats. Find a stool or milk crate that is short enough so that when you sit back on it your quads are breaking parallel. For me, that's between 11 and 14 inches high.

Start out with manageable weight and do slow, controlled negatives. Let your backside rest (by rest I mean partially support your weight; you want to maintain tension in the legs) for maybe half a second, then explode from the floor when you push the weight back up. This works the fast twitch, and going deep recruits the hips a little more, adding extra power.

First week I did 3-4 sets of 10, then started adding weight and decreasing reps week by week. My lifts are much stronger now and my form much more strict.

**.V.** · 18-Nov-04, 08:37 AM

My squats have always stunk - I have balance problems. I can barely go paralell when I squat. I did not even think I would EVER be able to hit 200 lbs. Then when I started doing conventional deadlifts in addition to my other exercises, my squat started improving - it will never be good, but adding something different sometimes really helps.

gcs118 · 18-Nov-04, 09:58 AM

Depending how I feel, I might do one week off, one week 3 or 4 x 10 reps, and repeat. Working on exploding is probably a good idea, I have been squatting heavy for quite some time. My legs were sore from boxing and after yesterday I can barely walk. I feel like a cripple! lol I think it's my hip flexors. I can't even lift my leg up to put socks on without using my arms to pull it up. All I hope though is that it doesn't cramp up when benching today....

gcs118 · 18-Nov-04, 03:18 PM

CHEST, Thursday, November 18, 2004
Bench Press 8 x 95 lbs, 6 x 135 lbs, 3 x 165 lbs, 3 x 170 lbs, 2 x 175 lbs
Incline Press 6 x 125 lbs, 3 x 135 lbs
Dumbbell Press 6 x 50 lbs, 6 x 55 lbs, 5 x 60 lbs
Incline Flyes 6 x 35 lbs, 6 x 40 lbs, 20 x 25 lbs

Notes: Missed the last rep on bench, so I didn't finish the program. I'm still going to move on though. I want to max out Monday. Decent day overall. Incline kinda sucked...but I was happy with DB press. I am going to start warming up closer-grip so my triceps are warmed up because they always ache after benching.

gcs118 · 19-Nov-04, 05:59 PM

BACK/BICEPS, Friday, November 19, 2004
Barbell Curls 10 x 45 lbs, 10 x 65 lbs, 8 x 75 lbs, 3 x 85 lbs
One Armed Dumbbell Rows 10 x 35 lbs, 8 x 45 lbs, 8 x 50 lbs, 8 x 55 lbs
Hammer Curls 6 x 35 lbs, 6 x 35 lbs, 7 x 25 lbs

Notes: Back still hurting a little so I couldn't do deadlifts. Yesterday it was painful just to lean backwards/stand up straight, so I didn't want to risk hurting it further. Unfortunately this sets my first 300 lift back another week...now I'm looking at 2 weeks

First time doing the one armed DB rows. Decent overall workout, got my forearms good.

Jandro · 20-Nov-04, 02:34 AM

wow.. i started ready your journal, then noticed it was on it's way to thirty pages! At a glance I noticed your started barely squatting 200 now your in the 260 plus range, your legs much be looking killer compared to the begginning!

Good luck, and thanks for the kind words.

gcs118 · 20-Nov-04, 04:14 PM

SHOULDERS/TRICEPS, Saturday, November 20, 2004
Arnold Press 10 x 30 lbs, 6 x 40 lbs, 6 x 45 lbs, 4 x 50 lbs
Dumbbell Side Lateral 10 x 10 lbs, 4 x 20 lbs, 4 x 25 lbs, 4 x 20 lbs
Close Grip Bench Press 6 x 125 lbs, 6 x 135 lbs, 4 x 145 lbs
Dumbbell Shrugs 6 x 75 lbs, 6 x 80 lbs, 6 x 85 lbs

Notes: Pleased with my Arnold press performance, I didn't think 50s would be so "easy." Instead of higher reps on side laterals like I usually do, I mixed it up and went heavy. CGBP wasn't too bad, not happy I missed 2 reps on last set, but then again I went up 10 instead of 5 lbs per set like I had planned. Shrugs felt good, really saw the veins in my neck

Usually today is an off day, but I am taking tomorrow off so I can max on bench on Monday so my triceps and body is more fully rested.

gcs118 · 21-Nov-04, 05:07 PM

SUPPLEMENTAL, Sunday, November 21, 2004
Bench Press 10 x 45 lbs, 8 x 95 lbs (CG), 6 x 135 lbs, 1 x 175 lbs, 1 x 185 lbs, 1 x 195 lbs

Notes: Missed 200 lbs. I wanted it soooo bad!! I wanted to max today to see how far I've come in 8 weeks. The 4 week program has been slowing down, so I'm mixing it up for the next 4 weeks at least. Happy with the improvement (10 lbs in 2 months) but I wanted 200!!!!!!! arg!

Jandro · 22-Nov-04, 12:10 AM

Where did you come up with that "pre-Max" routine. Looks like you did too much. I say warm up with about 100 lbs and then go for it. I mean since you did 3 reps of close to 200 I think it's a cake walk, you should get it next time.