Journal Of The Poncho
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Journal Of The Poncho - 8/1/2004 1:48:56 PM
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poncho
Posts: 110
Joined: 3/25/2004
From: anytown,usa
Status: offline
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I figured this would be a fun thing to do, track my progress, push myself more next time, plus, what else have i better to do when recovering? currentley bulking,
Age: 16
Height 5'6.5"
Weight: 237
BF%: 13.8
Suppliments: vitimans, creatine, and... ham.
Total time lifting:Sience last august, so about one year(lifted for gym in 8th-9th)
Diet: fairly clean, an ocasional candy bar/ helping of lasanga
cardio: sprinting in football
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3rd week of mon-tues-weds football practices, foirst lift, then cardio, currentley gaining, but waist is nearingthe 36" mark.... anywho. tomorrow is the 4th week of practice, so ill keep every body posted. til then, ttfn
_____________________________
~no way as way, no limitation as limitation~
Stats
Age:16
Weight:2??
Height:5'7
bf:13%
squat 499.5x 20 bench 411x 9 dead 385x 20
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RE: Journal Of The Poncho - 8/2/2004 8:52:46 PM
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poncho
Posts: 110
Joined: 3/25/2004
From: anytown,usa
Status: offline
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w00t! day one of the football thingy! anywho...
uprights: 125x12,145x8(x2),170x(5x3),150x8,130x12
military presses: 140x12, 160x 8(x2), 175x5(x3)165x8,145x12
jammer press: 90x10,180x 10, 250x9(that was really difficult)
Dumbell pullover: 55x15, 65x10,75x 8, 80x 12( there isnt anythign heavier in our gym)
....
then ran the mile, 7:45... im a slowpoke... but for a nose/center, i stioll have room to imporve.
additional lifting....
the 5 cycle (grr these things are hard!!!) 30x10,45x8,50x6,50x7,25x15
(i got bored one day so i figured to try this: its 5 exercises in one:
1) hammer curl
2)while in that positon( i dunno what its called) rotate so that the bicep is contracted, but your arm is at a 180 degree angle from your lat,s, kinda like a slap
3) bent front sholder fly
4) bent over row
5) tricep kickback
thats the cyccle.
after this, did some tricep pressdown, 105x 12, 130x 15, 155x 8. 120 x 15... and thats that for today.. i sure feel good... anywho,. thats it.
_____________________________
~no way as way, no limitation as limitation~
Stats
Age:16
Weight:2??
Height:5'7
bf:13%
squat 499.5x 20 bench 411x 9 dead 385x 20
(in reply to poncho)
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RE: Journal Of The Poncho - 8/3/2004 5:37:02 PM
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poncho
Posts: 110
Joined: 3/25/2004
From: anytown,usa
Status: offline
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day 2 of fotoball. hmm today wasnt so special...
here goes:
dips: bw+90 x12, bw+150x 8, bw+175x6(x3), bw+155x8x2, bw+95x12
leg press: 630x 40 x 3(needed to finish dune)
Forearm curls: 45x12, 65x 8, 85x5x3(felt enough)
... thus conclued the lifting... i wasnt feeling that peachy...
dfollowed by 10 cycles dot drills.
_____________________________
~no way as way, no limitation as limitation~
Stats
Age:16
Weight:2??
Height:5'7
bf:13%
squat 499.5x 20 bench 411x 9 dead 385x 20
(in reply to poncho)
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RE: Journal Of The Poncho - 8/4/2004 6:07:54 PM
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poncho
Posts: 110
Joined: 3/25/2004
From: anytown,usa
Status: offline
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today.. really light.
did the stairs, then squats
495x20x4
glutes felt like they were spazzing out
uprights 165x10x3
did the stairs/ thats it. any coments from anybody?
_____________________________
~no way as way, no limitation as limitation~
Stats
Age:16
Weight:2??
Height:5'7
bf:13%
squat 499.5x 20 bench 411x 9 dead 385x 20
(in reply to poncho)
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RE: Journal Of The Poncho - 8/4/2004 7:21:46 PM
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mhartman
Posts: 330
Joined: 6/28/2004
Status: offline
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What do you use during your squats to pad your shoulders with? There's a heavy duty black plastic thing at our gym that I use. I don't think it's meant for that, but at least it's a wide base so my shoulders don't get all red from the bar.
Edit: I almost forgot to add "holy **** that's a lot of weight" haha
< Message edited by mhartman -- 8/4/2004 7:23:12 PM >
(in reply to poncho)
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RE: Journal Of The Poncho - 8/4/2004 8:18:23 PM
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jenng
Posts: 579
Joined: 2/20/2004
Status: offline
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quote:
squat 485x 20
Holy cow! That's a boatload of weight for that many reps.
Is this a routine that you have control over, or is your coach or someone telling you what to do?
(in reply to mhartman)
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RE: Journal Of The Poncho - 8/4/2004 9:47:21 PM
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poncho
Posts: 110
Joined: 3/25/2004
From: anytown,usa
Status: offline
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quote:
t do you use during your squats to pad your shoulders with? There's a heavy duty black plastic thing at our gym that I use. I don't think it's meant for that, but at least it's a wide base so my shoulders don't get all red from the bar.
Edit: I almost forgot to add "holy **** that's a lot of weight" haha
actually, sience im so short (5'6) i dont really tend to use the squishy pipe foam stuff. rest the bar on my traps, get a spotter, and paralell i go! i havent done singles yet, but im just getting some strength for wrestling season. it dose get kinda heavy after the last few reps. oh! puttign it in perepectice, the guy from barbell mafia(dose anyonme in here watch extreem dodgeball?) anywho, can deadlift the other team of 5 midgets. its like having 5 midgets hang of a yolk while you ry to sit. fun fun!
_____________________________
~no way as way, no limitation as limitation~
Stats
Age:16
Weight:2??
Height:5'7
bf:13%
squat 499.5x 20 bench 411x 9 dead 385x 20
(in reply to mhartman)
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RE: Journal Of The Poncho - 8/4/2004 9:54:29 PM
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poncho
Posts: 110
Joined: 3/25/2004
From: anytown,usa
Status: offline
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jenng, thats a yes and a no for that. while the basic program is an offseason massbuilder provided by our coach, we are free to modify as we see fit. i wrote something abut it earlier in a topic called football lifting. basically its compound exercises, purmiaded, nothign like max ot, but more like weider/ the 3 optimal rep ranges, hypertrophy, endurence and strength, and as for the squats, i figured, alright, get me a weight i can do for a few reps, then grind a few more with some rest and voilla! i tell you this, this is my 6 week in the squat rack. before, the leg prss, nomatter how much, i could not feel the contraction in my glutes, now i feel the fibres breaking at will. scary stuff, my spotters claim the bar bends slighty. i dont notice, but i hope to have a large total before i graduate. 3x bw on everything. well, except isolation exercises. lol 600 on bicep curl? thats just insane. anywho, i tend to babble allot. thanks for the input, any tips on how to make these workouts more effective? coming the 16th, 2 practices a day, lifting twice a day, everyday.. a bit intense. aanywho, anyone feel free to comment. no mucho flames please
~poncho
_____________________________
~no way as way, no limitation as limitation~
Stats
Age:16
Weight:2??
Height:5'7
bf:13%
squat 499.5x 20 bench 411x 9 dead 385x 20
(in reply to jenng)
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RE: Journal Of The Poncho - 8/5/2004 5:25:41 AM
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mhartman
Posts: 330
Joined: 6/28/2004
Status: offline
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quote:
puttign it in perepectice, the guy from barbell mafia(dose anyonme in here watch extreem dodgeball?) anywho, can deadlift the other team of 5 midgets. its like having 5 midgets hang of a yolk while you ry to sit. fun fun!
I've seen an episode or two :). So you don't get red lines on your traps where the bar has been resting? Unless I use the big plastic thing I get these hideous marks, almost like scratches.
(in reply to poncho)
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RE: Journal Of The Poncho - 8/5/2004 11:16:10 AM
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poncho
Posts: 110
Joined: 3/25/2004
From: anytown,usa
Status: offline
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usally, i never get those lines. only on my hands and usally only after a heavy set of deadlifts. benching/ rowing too, bot never on my neck or arms. i dunno, its just not working. i once did calf raises with 810 and it didnt leave any marks. i dunno. geuss im special lke that
_____________________________
~no way as way, no limitation as limitation~
Stats
Age:16
Weight:2??
Height:5'7
bf:13%
squat 499.5x 20 bench 411x 9 dead 385x 20
(in reply to mhartman)
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RE: Journal Of The Poncho - 8/5/2004 11:25:39 AM
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poncho
Posts: 110
Joined: 3/25/2004
From: anytown,usa
Status: offline
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jenng, tis fine, i know im hugry when i get home from practice and i will be even more hungry as the time wears on. its really hard for me to leave makrs except in my hands. geuss my flesh is soft or something. but anywho. thanks for the comments! i really appreceat the feedback. oh! btw, i was thinking of throwing in some forearm work to help with rows and deds, what dose anyone think?
~Poncho
_____________________________
~no way as way, no limitation as limitation~
Stats
Age:16
Weight:2??
Height:5'7
bf:13%
squat 499.5x 20 bench 411x 9 dead 385x 20
(in reply to jenng)
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RE: Journal Of The Poncho - 8/9/2004 8:48:23 PM
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poncho
Posts: 110
Joined: 3/25/2004
From: anytown,usa
Status: offline
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football lif5ting today. i dunno i just felt sapped
front squat= 315x20 x 3( i had a bit of a trouble getting it off my chest.
barbell rows:135x12,185x8,195x8,215x5x2,225x6,200x8,140x12(people thought i was doing deads.. i started rowing and they went beserk! ahh your rowing the dead lifting bar! ahhhh)
hmm. sholder circut 45x10
ran the mile(7:21)
thats it for today
_____________________________
~no way as way, no limitation as limitation~
Stats
Age:16
Weight:2??
Height:5'7
bf:13%
squat 499.5x 20 bench 411x 9 dead 385x 20
(in reply to poncho)
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RE: Journal Of The Poncho - 8/10/2004 7:31:52 PM
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poncho
Posts: 110
Joined: 3/25/2004
From: anytown,usa
Status: offline
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bencher press: 135x150,155x100,175x50.
3 sets for endurence. after these it hurt to get a drink
barbell curls 125x10
that was it.
_____________________________
~no way as way, no limitation as limitation~
Stats
Age:16
Weight:2??
Height:5'7
bf:13%
squat 499.5x 20 bench 411x 9 dead 385x 20
(in reply to poncho)
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RE: Journal Of The Poncho - 8/11/2004 2:15:09 PM
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mhartman
Posts: 330
Joined: 6/28/2004
Status: offline
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quote:
ORIGINAL: poncho
bencher press: 135x150,155x100,175x50.
Do you mean that you did 150 reps at 135 lbs? Is that a consistent "up, down, up, down" or with pauses or what? That sounds like torture!
(in reply to poncho)
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RE: Journal Of The Poncho - 8/11/2004 2:20:08 PM
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poncho
Posts: 110
Joined: 3/25/2004
From: anytown,usa
Status: offline
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indeed i do. i only took one rest other than the one inbetween the other sets, and that was at rep 101 for the 135. did a pushup or two afterwards to stretch. felt really god then, feels like i benched a little more now.
_____________________________
~no way as way, no limitation as limitation~
Stats
Age:16
Weight:2??
Height:5'7
bf:13%
squat 499.5x 20 bench 411x 9 dead 385x 20
(in reply to mhartman)
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RE: Journal Of The Poncho - 8/14/2004 7:38:36 PM
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pwolf66
Posts: 859
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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The part that I'm curious about is.......WHY??? What does 150 reps do for you? I can't think of one thing that doing 150 reps of something would do for you that you couldn't accomplish some other way.
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to poncho)
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RE: Journal Of The Poncho - 8/14/2004 8:16:21 PM
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poncho
Posts: 110
Joined: 3/25/2004
From: anytown,usa
Status: offline
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it was just a friendly competition. a jr member of the football team put it on. and we did as many reps till failure. looking back this wasnt wise, but the goal wasnt strength or power. just basic endurence. we werent really looking for strength, but more of endurence. heck, it really didnt make me sore, but i got a kick out of repping what the supposed bbal jocks did "intense. anywho. i did get a pump. but i fear next time id have to do mroe if i wanted to abtain the same level. what type opf muscle fibre dose this work anywho?
_____________________________
~no way as way, no limitation as limitation~
Stats
Age:16
Weight:2??
Height:5'7
bf:13%
squat 499.5x 20 bench 411x 9 dead 385x 20
(in reply to pwolf66)
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Printable Version
I get those pretty bad from the standing calf machine (not so much for squats, even though I don't use the pad anymore). And I wear sleeveless shirts a lot this summer, so I have these red streaks on my shoulders for a few days that you can see. Oh well. Thus is life in this crazy game. 
