[kirksman]

Hi all, I'm just starting a log here so I can get comments and thoughts about my progress, how I should train and what I can do to better myself.

Previously posted at bodybuilding.com but I'm kinda feeling some comments rather childish. They don't state their opinion, but rather "Scream and defend" their thoughts. Hoping I can get better comments here.

I'm not too knowledgable about this bodybuilding things but I'm ready to learn from all you guys.



Anyway, enough small talk,details

My stats.
Height: 5'9" (176CM)
Weight: 165LBS (75KG)
BF: About 15%
Age: 19, 20 in April.

My lifts:
Benchpress: 215LBSx2
Squats : 285LBSX2
Deads: : 300LBSX1
Pendlay Rows: 195LBS

I was previously using Madcow 5x5 which gave me tremendous gains on strength, but not too much in size. I did learn abit more about my body though and I feel I grow and respond better on higher reps.

I haven't found the most suitable workout programme yet and I'm interested to try Westside but I don't have 4 days access to the gym. I can only go on Monday, Wednesday, Fridays.

I also post on Elitefitness.com. Hope you guys don't mind. I just want more opinions and comments to help better myself.

[kirksman]

To be frank, I really don't know what I'm doing right now, I just wanna put in my squats and benches and rows.

I put monday to do more reps on my benches and 5 reps on my squats. I use tbar rows on monday

Wednesday, I do deadlifts with one rep and six sets. Then I benchpress heavy with maximum of 5 reps and I squat higher reps. I do pendlay rows on weds.

Fridays, I do squats with 1-3 reps and 5 sets. Then I do benchpresses with higher reps as well. And deadlifts with about 5-8 reps for 4 sets.

Really, I'm simply doing my workouts. I hope someone can help guide me to makin a better one.


Monday

Bodyweight Pull-Ups

3 sets x 8-10 reps

Benchpresses

135LBSx10
155LBSx10
175LBSx8
195LBSx5
200LBSx3

Squats

135LBSx5
185LBSx5
225LBSx5
245LBSx5
265LBSx3

T-Bar Rows

90LBS x 8 reps
125LBS x 8 reps
150LBS x 5 reps
175LBS x 4 reps

Bodyweight Dips

3 sets x 8 reps

Yeah, don't worry about my form. It's allright. Hehe, I may not know how to construct a proper workout programme, but I'm okay with form :P

Comments please. They'll help me tremendously

[monkeybiker]

You look to be quite strong for your age. Are you still making progress?
If not try cutting back to just working out monday and friday but keeping the same workout and see what happens.
I do full body workouts and find them better than a split routine, for me anyway.

[monkeybiker]

Also about the deadlifts. You said about doing 6 sets of 1 reps. Unless you are training for competion I would do higher reps like 5-10. Single reps are a lot to do will skill and put a lot of stress on your body. 5-10 reps are better for growth.

[kirksman]

Squats

135LBSx8
185LBSX6
225LBSX5
275LBSX3

Deadlift
135LBSX8
225LBSX6
275LBSX3
225LBSX5 (Fast ones)

Benchpress

135LBSX10
135LBSX9 (CLOSE GRIP)
155LBSX10
155LBSX7 (CLOSE GRIP)
135LBSX8 (CLOSE GRIP)

Military Press

100LBSX8
100LBSX8
100LBSX7

I felt that painful stiff thing in my shoulders while doing the military presses and taht's when I gave it a quit. While doin close grip, i felt an extremely tight burn, sore feelin in my triceps and loved it!! So i lowered the weights a bit and continue hammering at it. It was fuN!

I think I've a clearer idea of how to plan my workouts. I read somewhere saying that we should at least train 2 major bodyparts per session. So I plan to do say;

Monday:

Squats (heavier, with lots of sets but lower reps)
T-Bar Rows
Pendlay Rows

Wednesday:

Benchpress (heavy, lots of sets, lower rep)
Squats (Lighter and more rep/sets)
Pull-ups

Friday

Heavy Deadlifts, low rep, many sets
Benchpresses (lighter and more reps/sets)

Then I'll add some accesorry work after all my sets are done. I'm not sure how many sets yet,but i'll update soon.

and monkey, okie, i'll stick with 5-10 reps for my deads and most of my workouts on the "lighter" days. Thx for the advice.

[kirksman]

Wednesday.

Squat
150LBSX5
170LBSX5
200LBSX5
200LBSX5
Incline Bench
120LBSX5
140LBSX5
160LBSX5
175LBSX5
Deadlift
175LBSX5
200LBSX5
225LBSX5
250LBSX5

I couldn't do the 3 sets of sit-ups due to the lack of time. I had classes after that. SO I ommited it.

[kirksman]

Tuesday

100 rep push-ups (2 sets)
20 reps pull-ups
40 reps bodyweight dips
100 rep bodyweight squats

[kirksman]

Friday (9 Mar 2007)
Squat
150LBSX5
170LBSX5
195LBSX5
220LBSX5
250LSBX3
195LBSX8

Benchpress
110LBSX5
130LBSX5
145LBSX5
165LBSX5
190LBSX3
145LBSX8

Pendlay Row
90LBSX5
100LBSX5
120LBSX5
130LBSX5
150LBSX3
117LBSX8

Bicep curls, 70lbsx3 setsx10 reps
Skullcrusher, 70lbsx3 sets x 10 reps
Bodyweight Pull-ups, 2 setsx 8 reps

[kirksman]

Saturday

15 mins cardio bike
100 bodyweight squats
100 push-ups
30 dips


Monday (12 Mar 2007)

Squat
150LBSX5
175LBSX5
200LBSX5
225LBSX5
250LBSX4 (On my last stupid rep, I went only parallel instead of ATG......bah!So that didn't count as 5. Only 4)

Benchpress
110LBSX5
130LBSX5
150LBSX5
170LBSX5
190LBSX5

Pendlay Row
90LBSX5
105LBSX5
120LBSX5
135LBSX5
150LBSX5

Hyperextensions with 20KG plate ....3 sets ...10 reps
Sit-ups with 15KG plate...1 set...10 reps
Leg lift...1 set...10 reps
The Flag (A bruce lee workout)... 1 set...3 reps...

Overall it was an okay workout. Just dissapointed i couldn't get the squats through, now i'm not sure if i'll increase the weights next week. BAh!