OG123's Journal <--- Click
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RE: OG123's Journal <--- Click - 5/14/2004 10:09:33 AM
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axgar
Posts: 186
Joined: 1/5/2004
From: Denver, Colorado
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quote:
ORIGINAL: OG123
This is pretty much my intro post. I'm going to start a journal up soon mainly so I can get comments . . . . . Reading up alot = lots of different views = I'm very confused on what works, what doesn't, what's right or not right, etc. . . . .
Like my sig says, I'm OGK overgrown kid.
Ok here it goes. . . . honestly you will get as many views as there are people in the world. I have only been serious about lifting for the past nine months and I can share some things I've learned:
- Try not to let ego rule your training world. Do the best you can with what you have. Strength and muscle will come must faster at your age if you train correctly.
- Not every training program is right for you. In short, depending on your bodytype and commitment one or more of the following may work: volume (more sets), intensity (more weight), or frequency (more workouts).
- Getting enough rest, water, and high quality nutrition will determine how much you get out of each workout. Eat clean and your body will take off!
Good Luck! There are plenty of experienced people on this forum to help. I know they've helped me! 
(in reply to OG123)
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RE: OG123's Journal <--- Click - 5/14/2004 2:00:01 PM
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OG123
Posts: 72
Joined: 4/13/2004
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Ok here's todays workout, pretty short but pretty intense. But before I post here is general info on me:
- Been lifting 4 months or so
- Workout splits are Mon-Wed-Fri
- Generally Mon and Friday start with flat bench and I include Curls, tricep pushdown, shrugs/upright rows, Shoulder Press (I'm thinking of moving Curls to one of my other days because I may be doing too much on one day). Wednesdays I normally Squat or Deadlift and I include calf raises and other things (not sure, it varies).
Any comments or suggestions will be great.
Friday, May 14th:
-Squats: (185x5, 185x5) 205x5, 205x5, 205x5
Squats I'm still learning right form and placement of the bar so I didn't use the weight too heavy.
-45 degree Leg press (weight not including sled): 405x5, 405x5, 405x5
-Calf Raises (on hack squat machine, the weights listed are NOT including the sled): (270x8, 270x8) 320x8, 320x8, 370x8, 370x8.
I felt as if I could have kept going higher because the 8 reps were coming a bit easy, but I remembered BigBossMan saying something about not training to failure so I just stopped.
Then after that I had some spare time and I did some shrugs. But it was strange, I didn't feel like putting together a barbell/trapbar so I tried it on an incline bench press. I don't know what's with the bench but I was using about 350 and it was pretty light. Maybe the machine makes the weights seem lighter because my incline bench on that is MUCH higher than my regular barbell incline bench. Next time I'll do my shrugs on a trapbar or something.
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O.G.K. - Over Grown Kid
(in reply to axgar)
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RE: OG123's Journal <--- Click - 5/17/2004 2:02:32 PM
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OG123
Posts: 72
Joined: 4/13/2004
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Today I had verry little sleep  I fell asleep throughout my classes today. So when I got to the weight room I wasn't at my 100%. Today i did some back/bicep/traps. If you have any comments on the routine or anything lemme know.
SLDL:: (225 x 5) (225x 5) 245x3 245x4 245x4 245x3
I don't know if it's because Ii was tired today, but I just KEPT losing my grip on these. I had to stop and drop the barbell down and re-adjust my grip it sucked 
Lat. Pull downs: (100x5) 150x5, 150x5, 150x5
Haven't done these in awhile. Felt strange, felt it more in my arms than back O_o
Curl bar curls: (70x5) 95x4, 95x3, 95x4, 95x4
Couldn't get to the 5th rep any of the times  but this is my first time trying 95 so it's ok. Wait, maybe it could have been 85's, if so that sux
Trap Bar Shrugs: (135x5, 155x5) 205x5, 205x5, 205x5
Actually looking back, even though I felt tired I may have been able to do almost as much as usual, not sure.
< Message edited by OG123 -- 5/17/2004 7:32:06 PM >
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O.G.K. - Over Grown Kid
(in reply to OG123)
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RE: OG123's Journal <--- Click - 5/19/2004 1:39:21 PM
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OG123
Posts: 72
Joined: 4/13/2004
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Wed., May 19th: Chest/Tris/Shoulders
Today although I felt pretty much out during the beginning of the day I felt pretty good once I started warming up and lifting. I only did 3 exercises but I still felt pretty drained 
BB Bench Press: (75x10, 135x6, 135x6) 185x4, 185x4, 185x4, 185x2-3
The last rep of 185 was helped a little, I guess I was out.. or not enough rest between the set. Hopefully I'll be able to move up, next week I think I'll just PUT ON 190 and hope that I can do it a few times, I'm sick of being stuck at 185.
Cable Tricep Pushdown For those of you who saw my discussions with Jenng will know that the pushdown weights are strange for me and seem to be off or misrepresented on my school's machine. 70x5,70x5,70x5
Dumbell Military Press 45's x5, 45's x5, 45's x5.
Some people say that Barbell military Press is most effective but I don't have any kind of rack to be able to do that so I can't. Only other alternative is Machine Military Press which I don't know if that is better than DB's.
After this I wanted to try some side lateral DB raises but I was pretty tired after 1-2 reps and I stopped.
_____________________________
O.G.K. - Over Grown Kid
(in reply to OG123)
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RE: OG123's Journal <--- Click - 5/21/2004 2:02:56 PM
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OG123
Posts: 72
Joined: 4/13/2004
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Friday, May 21st:
Short, only 3 lifts but a pretty good day, moved up in weights for all lifts today. Give suggestions/comments please....
-Squats: (205x5) 225x5, 245x4  HARD!, 225x5
Good news is that I'm moving up in squats, maybe a little fast? 20 pounds over a week or so. 245x4 was hard! couldn't do the 5th rep, barely hit the 4th.
-Calf Raises: (on hack squat machine #s not including the sled): (270x10, 360x8) 450x8, 450x8, 450x8, 450x8.
-Shrugs (trap bar): (no warmup) 225x5, 225x5, 225x5
Can anyone give me advice? For 225 I can do the shrugs but I can't get my traps FULLY stretched to the way top like I can naturally w/out weights, (i get about 3/4th of the way). Should I lower weight to get a full top stretch or stick with this. Comments please 
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O.G.K. - Over Grown Kid
(in reply to OG123)
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RE: OG123's Journal <--- Click - 5/24/2004 2:33:32 PM
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OG123
Posts: 72
Joined: 4/13/2004
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Man today sucked (May 24th):
Ok so for the first time I was trying BB regular-deadlifts, normally I did them on trapbar or did SLDL. Anyway I was getting ready to do them, warmed up with 225 and moved to 295. I did about a set of 3 reps and stopped. This guys comes and makes me aware I'm doing it wrong. So today sucked, pretty much was trying to get form down with low weights, what a waste of a precious workout day. It seemed that I was doing to much back leaning (more similar to SLDL) than a regular DL. The bar wouldnt even reach my knees and I'd start to straighten my back. Guess I was doing it wrong. -_-
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O.G.K. - Over Grown Kid
(in reply to OG123)
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RE: OG123's Journal <--- Click - 5/27/2004 4:41:44 PM
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OG123
Posts: 72
Joined: 4/13/2004
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Wednesday, May 26th:
My post is a day late, but o well, no one reads my log anyways hah, anyway it was a pretty messed up day. I was supposed to bench today but I did about 2 sets and found out my arm was still a little hurting (forearm area). SO i moved up my squat day to wednesday and moved bench to friday....
-Squats: (205x5) 225x5, 225x5, 225x5, 225x5
Hopefully I'll feel comfortable moving up soon. Not even being able to squat my body weight is not good ... should be at like 2-3x bodyweight.
-Calf Raises: (on hack squat machine #s not including the sled): (270x10, 450x8) 500x8, 500x8, 500x8, 500x8.
Weights moved up for calf raises, I don't know if I've gained strength because last time I did the squats sort of light, I'll see for sure next time when I try to move up again..
-Hamstring curls? (don't kno if names right): 135x8, 180x5, 180x5.
These are pretty small weights but these curls hurt, still felt it a little today..
-Shrugs (trap bar): 225x5, 225x5, 225x5, 225x5
Stilll the 225's, maybe I'll try and move up next time see if I can feel comfortable with that.
< Message edited by OG123 -- 5/27/2004 4:42:14 PM >
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O.G.K. - Over Grown Kid
(in reply to OG123)
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RE: OG123's Journal <--- Click - 5/27/2004 4:58:32 PM
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jenng
Posts: 579
Joined: 2/20/2004
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I read! So did you notice any difference in your soreness once you corrected your form on the DLs? When my TP corrected my form, I noticed much more soreness in my glutes then ever before. But at least you got it down now, so next week you can hit it hard.
(in reply to OG123)
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RE: OG123's Journal <--- Click - 5/27/2004 8:23:34 PM
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Marc David
Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
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quote:
but o well, no one reads my log anyways
I have to comment. You are probably soooo wrong. How many members here said they have been reading the site for months, sign up.. post a big thanks and are gone.. or are they?
There's a ton of legit guests on this forum. That never sign up... but read a ton.
Just because people don't comment, don't think they aren't reading what you are doing.
Look up top.. X number of users on the forum. Look at the bottom.. Those "guests" can be bots or spiders but mostly.. no. Read people. Reading.
And what you say, just might be exactly the thing that was confusing somebody and you helped them out and didn't even know it.
Keep up the work bro. You are doing this for yourself. And you just might help out somebody along the way and not even know it.
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RE: OG123's Journal <--- Click - 5/28/2004 1:58:55 PM
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OG123
Posts: 72
Joined: 4/13/2004
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Thanks for the boost guys I'll keep the log for personal record and if anyone is interested.... here's todays stuff..
Friday, May 28th:
Today was bench day... Didn't go so good, my arm was still a little strange. Hopefully it will be back next week. Next week I may try benching mon and fri and squat/DL on wednesday, hopefully my bench will improve and it won't be as sorry as it is now..
-Flat BB Bench Press: (135x5, 135x5) 185x4,185x4,185x3,185x2 1/2
Afterwards I did about a set of JM Presses (close grip bench that stops at about 6 inches above chest and goes back up). I think the JM presses messed up my Tri extensions because they were pretty tough/light weight. Man I really really would like to move up, been stuck with 185 for months.. It's possible I'm just not meant to bench, my squat goes up at a good rate, so does most things, but bench seems weak.
-Tricep bar Overhead Extension 72x2 , 62x6, 62x6
Bench+JM press pretty much exhausted me..
-T-bar Rows (weight minus the bar): 90x5, 90x5
I didn't really like these, so I just moved onto the usual Lat Pulldown..
-Lat Pulldown 130x8,140x5,140x5
Guess My back work was kinda "mixed" with the T-bar rows..
-DB Shoulder Press 45's x 5, 45's x 5, 45's x 5
It wasn't TOO hard but I couldn't try and move up to the 50's because my left shoulder had a bit of pain.
-Forearm curls? (name?) 45's x 8, 45's x 8, 45's x 8, 45's x 8
Fun!.. then painful later..
_____________________________
O.G.K. - Over Grown Kid
(in reply to Marc David)
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OG123's Journal <--- Click - 
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