Bmoy's Bungaloo of Cyborz Electronic Erotica

[wannaBmoy]

First of all I'd like to thank you guys for being encouraging and very helpful in the process of de-noobing myself . I've seen some great gains and results in the short time that I've really focused on achieving my goals and ditched the 5 day split I was on during my earlier college years. I began Starting Strength in January of 07. Here are some of my previous stats:

December 06
Body Height: 6'0
Body Weight: 138lbs
BB Bench Press 5RM: 115lbs
BB ATG Squat 5RM: 135lbs
BB Deadlift 5RM: N/A (Physical therapy and rehab for back injury and lower back spasms)
BB OH Press 5RM: 95lbs

May 07
Body Height: 6'0
Body Weight: 169lbs (1lb shy of my 170lb goal)
BB Bench Press 5RM: 165lbs
BB ATG Squat 5RM: 255lbs
BB Deadlift 5RM: 230lbs (started deadlifting again early April)
BB OH Press 5RM: 130lbs

I went for a clean bulk starting mid-March to retain my girlish A&F model physique (Thanks AC )

Sample Diet
Sample of my diet on any given day of the week, except for Thursday and Fridays I always eat fish for lunch.

6:30am: 2 cups of oats w/ more brown sugar than is probably healthy for me , 2 scoops of whey.
10:30: 2 Turkey sandwiches (6 slices of cold cuts, 4 pieces of rye bread, mayo, and cheese), or 2 Peanut Butter/jelly/banana sandwich
12:00pm: 1 cup of rice, 1 cup of green veggies, meat of choice (atleast 8oz)
4:00pm: Turkey Sandwich or Peanut Butter/jelly/banana sandwich w/2 scoops of whey.
4:30pm: Workout
6:30pm: Post workout Whey, 2 scoops
7:00pm: 1 cup of rice, 1 cup of green veggies, meat of choice (atleast 8oz)
9:30pm: Pre-bed meal. Sometimes leftovers, sometimes oats, sometimes omlett, sometimes Turkey sandwich or Peanut Butter/jelly/banana sandwich.

Supplements
Multi-vitamin
On Whey
Creatine

The Routine
Workout A
3x5 ATG Squat
3x5 BB Bench Press
1x5 Deadlift
3x10 Dips
3x10 Decline weighted situps
3x10 Weighted side bends

Workout B
3x5 ATG Squat
3x5 Standing OH Press
3x5 Bent over low Row
3x5 Pendlay Row
3x10 Chinups
3x10 Decline weighted situps
3x10 Weighted side bends

Monday is heavy squats, Weds light, and Friday intermediate. I've been off for a week now due to a pinched nerve in my left shoulder, and a pretty nasty stomach virus. All my lifts were pretty much stalled before that point. I'm going to deload everything but my deadlift (which is still progressing).

Bench: 155lbs
Squat: 255lbs
OH Press: 135lbs
Deadlift: 305lbs

Long-term goal
Get. Big. Period

New short-term goal
Body Weight: 180lbs by 9/11/07
Bench 5RM: 175lbs
Squat 5RM: 270lbs
Deadlift 5RM: 300lbs
OH Press 5RM: 135lbs

Side notes:
I'm not sure how much longer I'll be able to progress on Starting Strength, Madcow's 5x5 seems to be the next step for me, but I'm riding this train until I need to transfer to the next

[wannaBmoy]

Teh Upper Hypertrophy Workout 7/4/07 Happy Independence Day (no aliens)

Standing OH Press
1 x 5 @ 115lbs (warmup)
1 x 3 @ 125lbs
1 x 3 @ 127.5lbs
3 x 3 @ 132.5lbs

Pretty standard here. To be honest, these hurt my knee a little bit since the knee is completely extended, and have become a little bothersome.

Pendlay Rows
1 x 8 @ 135lbs (warmup)
3 x 8 @ 145lbs

Man ... my back felt it this time. Tiring these were.

db Bench Press
3 x 10 @ 60lb dbs

I went as wide as I possibly could on these, more pectoral fly like than actual bench press, and MAN did my chest feel it!

Weighted Decline Situp w/ pullup superset
3 x 10 @ 45lb plate
3 x 8 (bodyweight)

Standard. I'm getting alot more momentum on the bottom of the pullups now.

Dips
3 x 12 (bodyweight)

Comments: Nice workout here, I took some progress pictures as well. I weighed in today at 178lbs with a meal and some milk left to drink, so it's good to know that I'm finally back up to weight. I liked the dbs on the bench press today. All in all probably an 8/10 workout. I'm pretty happy. I've just gotta figure out how to stop that yaking feeling.

[Kyle]

Not a bad training session. What is your weight and bodyfat at?

Kyle

[Dave76]

Aw, c'mon Bmoy! Do you really have to post those pics everywhere you go!!

[Sentinel]

Aw, c'mon Bmoy! Do you really have to post those pics everywhere you go!!

ahahahhhahha

its like me and my videos hahahaha

yo my cambodian freind!!! consider me subscribed!!!

[wannaBmoy]

Aw, c'mon Bmoy! Do you really have to post those pics everywhere you go!!

yes.

[wannaBmoy]

Teh Upper Accessory Workout 9/25/07

Wide Grip Pullups supersetted with dips
2 x 8 @ bodyweight
2 x 20 @ bodyweight

Hammercurls
3 x 10 @ 45lbs


Decline Skullcrushers
3 x 8 @ 65lbs


Nautilus Abdominal Machine
3 x 8 @ 125lbs <-----whatever that means


Comments:
Just another nice little accessory workout. Short/sweet/simple. Felt a little pain in my right elbow during the dips and then on the skullcrushers. Feels like there's fluid moving around in there. Any suggestions or ideas fellas? Besides that, was a pretty decent workout.

[Knowles]

Teh Upper Accessory Workout 9/25/07

Wide Grip Pullups supersetted with dips
2 x 8 @ bodyweight
2 x 20 @ bodyweight

Hammercurls
3 x 10 @ 45lbs


Decline Skullcrushers
3 x 8 @ 65lbs


Nautilus Abdominal Machine
3 x 8 @ 125lbs <-----whatever that means


Comments:
Just another nice little accessory workout. Short/sweet/simple. Felt a little pain in my right elbow during the dips and then on the skullcrushers. Feels like there's fluid moving around in there. Any suggestions or ideas fellas? Besides that, was a pretty decent workout.

Yeah, weights on machines are really screwy. The only reason I even bother writing them down is so I can remember what I did in previous sessions so I know what to put the weight on. I can do reverse flyes with 100lbs!!!! ZOMG!

[wannaBmoy]

Teh Lower RE Workout 9/26/07

Conventional Deadlift
1 x 8 @ 135lbs
1 x 3 @ 225lbs
1 x 3 @ 255lbs
1 x 3 @ 270lbs
1 x 3 @ 300lbs
1 x 3 @ 300lbs

I'm going to start using A.C's progression format for deadlifts early. I've got to work on something though. I've noticed on the way up, my form is perfect, but going back down my back tends to round while resetting the weight. I think alot of this has to do with my body proportions. Dunno, I can't quite take vids of it yet, so I can't exactly show what I mean.

Front Squat
1 x 10 @ 95lbs
1 x 5 @ 135lbs
3 x 5 @ 175lbs


Hack Squat Calf Raises
3 x 10 @ 10plates + 15lbss Guess it's a pr.


Comments:
All together a nice workout. Deadlifting form is going to be a concern for me. I've noticed this 2 deadlift workouts in a row now that my lower back tends to round on the way back down resetting the weight. Sumo form is great but conventional needs some addressing. I remember seeing a video on youtube or something made from bb.com showing the proper ways to perform all the deadlifts. I haven't been able to find it recently, anyone know what I'm talking about?

175lb front squats wasn't too bad at all and the calf raises are at about their plateau. That's all.

[wannaBmoy]

Teh Upper ME Workout 9/28/07

Flat bb Bench
1 x 10 @ bar
1 x 3 @ 135lbs
3 x 4 @ 165lbs

Yeah... no way I was gonna get 5 on any of those. lol. It seems that 170~ is like the magic number that I'll never reach for 5RM and 175 is the 3RM magic number oh wells.

Pendlay Row
1 x 5 @ 135lbs
3 x 5 @ 170lbs

I think this might be a rep PR but I'm not sure. I know I've done 195 for 3RM.

Seated db military press
2 x 8 @ 50lbs
1 x 6 @ 50lbs

Increased reps on all sets. Pretty decent.

Dips
1 x 10 @ bodyweight

Decline Weighted Situps
1 x 10 @ 45lb plate

Hammercurls
1 x 10 @ 55lbs

Comments:
I decided to toss in 1 set of all my accessory exercises today, because I'll be spending the weekend at Jenna's and I don't know if I'll have time tomorrow to do any of those exercises. Anyways, workout went pretty well. Little disappointed about not hitting all 5 reps on bench but I guesse I'll live. Cubbies got swept .