"We are what we repeatedly do. Excellence, then, is not an act, but a habit"

[speediskey]

Im here to start a new, fresh journal. Ive worked out perviously, not consistant, and I want that to change. I dont really want to get into a ton, if you have any questions please ask, and most of all if you see anything you think im doing wrong, please please post. Thanks heres some info about what im doing now.

BULKING. Im playing varsity football next year as a soph. at TE and DE, and Im only 175 now so I NEED to get bigger.

Routine:

Upper #1
-Flat Bench Press
-Military Press
-BB Row
-Triceps
-Biceps

Upper #2
-Incline Bench Press
-Pullups
-Lat Raises
-Triceps
-Biceps

Lower #1
-Squat (alternating reg. squat and box squat
-Powercleans
-SLDL
-Calf Raises

Lower #2
-Deadlift (if I do hex DL then Ill add in rack pulls)
-Front Squat
-Calf Raises
-Rack Pulls (if I do hex DL)

I have no set rep plan, but im thinking about for the main lifts doing BFS so something like this

wk1-3x3
wk2-5x5
wk3-5,4,3,2,1
wk4-10,8,6

Started today

[speediskey]

Day 1 Lower #1

Squat
45x8
67x5
89x5
111x3
133x3
133x3
133x3

Power Clean
45x5
45x5
45x5
67x3
67x3
67x3-- still working on form

SLDL
89x10
89x10
89x10

Calf Raises
155x15
155x10
155x10

[Andy Baker (KSC)]

You need to be doing the Starting Strength program. You will increase the weight of all your core lifts plus add bodyweight much faster on SS than you will on this program. the program you have outlined is not terrible but it won't be the most productive thing you could be doing right now.

I routinely train kids your age using SS and it isn't uncommon to add 20-40 lbs of body mass and increase the squat and deadlift by over 100 lbs in only a few months. This is of course assuming that you will actually do the program as it is written out with no modifications and you drink a gallon of milk per day along with 3-4 other quality whole food meals. Most kids won't do most of this, so most of them fail or at best, don't reach their potential. Most people can't imagine its this simple.

[speediskey]

Bench
45x10
65x8
95x5
125x3x3

Military Press
45x5
65x5
75x3x3

Row
95x2x10

DB Ext
25x10

Curls
30 (in plates)x10

[speediskey]

You need to be doing the Starting Strength program. You will increase the weight of all your core lifts plus add bodyweight much faster on SS than you will on this program. the program you have outlined is not terrible but it won't be the most productive thing you could be doing right now.

I routinely train kids your age using SS and it isn't uncommon to add 20-40 lbs of body mass and increase the squat and deadlift by over 100 lbs in only a few months. This is of course assuming that you will actually do the program as it is written out with no modifications and you drink a gallon of milk per day along with 3-4 other quality whole food meals. Most kids won't do most of this, so most of them fail or at best, don't reach their potential. Most people can't imagine its this simple.

I know your right. Ive started SS a couple times, but have wanted to get into the weight room more than 3x a week. I will start doing SS and i WILL keep committed this time and make great gains

[speediskey]

Squat: 78
Bench: 67
Deadlift: 89

[speediskey]

Squat: 89x3x5
Military Press: 45x3x5
Power Clean: 45x3x5

[speediskey]

Squat: 100x3x5
Bench Press: 78x3x5
Deadlift: 111x1x5

[speediskey]

Squat: 111x3x5
Military Press:56x3x5
Power Cleans:3x5***
Situps: 2x20

***For power cleans I am still working on form. The weight is light but I want perfect form before going heavy.

[speediskey]

GOALS
By January 31
Squat 225
Bench Press 185
Deadlift 250
Weight 185

[Andy Baker (KSC)]

Speedy,

I understand your motivation to be in the gym all the time. When i was your age, i basically lived in the gym. At least once per day up to 7 days per week. the fact of the matter is however, that at your stage of development, SS is the best thing you can be doing, and you have to remember that the goal is to get bigger and stronger, not to accumulate hours in the gym. I didn't realize this myself until several years ago. I wasted alot of good years doing things that were hard, and training my ass off, but not exactly getting me any stronger. I train less now than i ever have, and i am stronger now than i have ever been. All I can say is that I wish i had had SS around when I was your age, even though i doubt I would have had sense enough to follow it. Go forth young jedi, and know you are on the right path.

[speediskey]

Speedy,
Go forth young jedi, and know you are on the right path.

haha ya, i plan on sticking with the routine for a long long time. for Xmas im ganna ask for the SS 2nd Edition and some 1.25 plates so i can do the routine the proper way.

[speediskey]

NEWS
I've just registered at fitday.com. Its a great site! I am now going to start updating my food intake, and posting it here.

[speediskey]

Today's Nutrition
Protein: 245.7 23%
Carbs: 406.7 37%
Fats: 194.4
Calories: 4,534

Thats a lot of calories. I just added all my food just now so I might have added a little too much of something. Ill see what the breakdown is the next couple days to figure out about what I'm eating.

[speediskey]

Squat: 122x3x5
Bench: 94.5x3x5
Deadlift: 133x1x5

[speediskey]

Yesterdays's Nutrition
Protein: 281.7 27%
Carbs: 505.1 48%
Fats: 118.6 25%
Calories: 4,211

[speediskey]

NEWS
So I had nothing to do today so I went onto youtube and looked up some Mark Rippetoe videos. I saw one about leg drive on the bench. I relized I've never focused on leg drive before, and I couldnt wait until next wednesday to try it. So I maxed out today. I got up to 155! a 15 pound increase just from tweaking my form a little. Can't wait to get to my 185 goal!

[Andy Baker (KSC)]

Go to crossfit.com and look at the schedule for basic barbell certifications. If one is coming anywhere near you,take the time and go to it. All your lifts will be clsoe to perfect by the end of the weekend.

[speediskey]

Go to crossfit.com and look at the schedule for basic barbell certifications. If one is coming anywhere near you,take the time and go to it. All your lifts will be clsoe to perfect by the end of the weekend.

I would love to go to get my form perfect, but if they are $250-$1000 dollars, Ill never be able to go. Thanks for the advice though.

[speediskey]

Cardio
Forgot to mention that yesterday I ran a mile. First time I've run since football! felt great and horrible.

[speediskey]

Squats: 133x3x5
Military Press: 67x3x5
Power Cleans: 67x5x3
Situps: 11x3x10


For squats, I am going to start raising the weight by 5. I also feel like ive found the proper form on PC's so I am going to start uppin the weight slowly

[speediskey]

Today's Nutrition
Protein: 227.1 20%
Carbs: 670 59%
Fat: 104.5 21%
Calories: 4,676

[speediskey]

Squats: 140x3x5 +7
Bench: 110x3x5 +15.5
Deadlift: 155x1x5 +22

I worked out in my school gym for the first time. It felt awkward, but it will soon feel fine. Also, after my last set of squats my hamstring right below my butt is really sore. I'm just ganna stretch it out, but it should be fine because I was fine DL'ing.

I also learned a valuable lesson. Never Deadlift with shorts. My legs are all red, and some skin has been peeled off.because

[speediskey]

Squat: 149.5x3x5 +9.5
Military Press: 78x3x5 +11
Power Clean: 78x5x3 +11

Thats ganna be the last time I add 10/11 to squat and military. 5 pounds here on out!


WEIGHT IN!!!
183!!!! +8!
A little fat, but lots of muscle!

[speediskey]

Squat: 155x3x5 +5.5
Bench: 125x3x5 +10
Deadlift: 170x1x5 +15

[manchild]

Hey bro,

I'm following along, keep it up!

and who do you play ball for? I played at detroit renaissance.

[speediskey]

hah U of D. Do you play basketball? I think we playin you saturday. And do you know a kid Irving Thomas thats a freshman?

[speediskey]

Squat: 160x3x5 +5
Press: 85x3x5 +7
Power Clean: 95x3x5 +16

[speediskey]

Squat: 166x3x5 +6
Bench: 133x3x5 +8
Deadlift: 182.5x1x5 +11

Killer workout today. After both squats and DL I was layin on the ground recovering. bench its goin up pretty well, ganna start goin up 5. Deadlift today was hell. My shins are killing. It seems like they are bruised. The lift seemed more like my 1RM than a set of 5. Im ganna go up 5 now on Dl.

[speediskey]

just benched 171.5 x1. Gain of 16.5 pounds in 2 weeks!

[speediskey]

Squat: 171.5x3x5 +5.5
Press: 89x3x5 +4
Power Clean: 105.5x5x3 +11
Situps: 22x3x12

Squats were very difficult today. Last rep of 2nd set was very very slow, and last 2 reps of 3rd set were even slower. I am getting 1.25 weights for X-mas, so I cant microload yet :(

Press was also very very hard, it will be crazy if I can get 94.5 for all reps next workout.

Clean is still pretty easy, but my legs are always dead after squats. Deadlifts are ganna suck wednesday!

[speediskey]

Today's Nutrition
Protein: 200.4 25%
Carbs: 407 50%
Fats: 95.4 25%
Calories: 3,365

A lot less calories when I cant eat any meals between morning and 1 PM.

[manchild]

hah U of D. Do you play basketball? I think we playin you saturday. And do you know a kid Irving Thomas thats a freshman?

haha naw lil bro, I graduated in 2005. I did play b-ball though my freshman and sophomore years. Oh yea... who won the game?

[speediskey]

haha naw lil bro, I graduated in 2005. I did play b-ball though my freshman and sophomore years. Oh yea... who won the game?

heh, yall won by 10. Big upset. we got 2 frosh on varsity so we'll be good in a couple years.

[speediskey]

Squat: 174x3x5 +2.5
Bench: 138.5x3x5 +5.5
Deadlift: 188x1x5 +5.5

Good day today. I found a way to microload with penny's and socks so I have 1.25 "weights".

Squats felt easier than last workout which is good
Bench, slowin down. Ganna try for one more 5.5 gain
Dead felt a lot easier today, but still hard. will go up 5.5

[speediskey]

Today's Nutrition
Protein: 253.8 25%
Carbs: 525 50%
Fats: 119.5 25%
Calories: 1458

Its really wierd that Ive gotten exactly 50 25 and 25% a lot without ever trying to end up like that.

[speediskey]

Squat: 177x3x5 +3
Press: 91.5x3x5 +2.5
Power Clean: 116.5x5x3 +11
Situps: 22x3x10

[speediskey]

Today's Nutrition
Protein: 178 28%
Carbs: 305 47%
Fats: 71 25%
Calories: 2626

[speediskey]

Squat: 179.5 x5,3,1
Bench: 144 x5,3,3
Deadlift: Did not do

Well thats it for me, im getting off starting strength and moving on to IA's Simple Power routine.

[kaisermetal]

Why are you so eager to change programs? you haven't even made decent gains you could on this program, IMO you should milk every last bit of strength from it.

Just my two cents.

[K.Diesel]

Why are you so eager to change programs? you haven't even made decent gains you could on this program, IMO you should milk every last bit of strength from it.

Just my two cents.

I 2nd that one, stick with it until you stall, then try to reset at least once before bailing on it.