My Weight Lifting Diary

**Strike For The South** · 12-19-2006, 05:48

I decided not to clutter Swordsmasters thread. So here is my own.

Bascis

Age:16
Height: 6'
Weight: 223

Bench: 235
Squat:405
Power Clean: 225

Caloric Intake: 4000+ 250 g of protien a day supplemeted with Whey

Routine

monday
-------
-bench press - 5x5
-incline dumbell or bar press - 3x8
-military or dumbell press - 3x8
-skull crush or CG bench press - 3x8
-weighted crunches - 3x15

wednesday
----------
-squat - 5x5
-leg press - 3x8
-leg curl - 3x8
-calf raise - 3x8
-hanging leg raises - 3x15

friday
-----
-deadlift - 5x5
-bent row - 3x8
-barbell or dumbell shrug - 3x8
-barbell or reverse curl - 3x8
-medicine ball twist on incline bench 3x20

**DemonArchangel** · 12-19-2006, 18:31

First of all, I would like to thank you for exercising.

Hmm... A few flaws I can see in this routine:

1.) You don't really want to work on isolates. Work on lifts like rows that work multiple joints at once. Thus, your reverse curls are useless unless you just want to get big. Otherwise, your lifts are fairly good.

2.) Crunches suck. You want full range of motion, so do full on sit ups (especially with a twist)

3.) Work on your back a bit more. Add back ups to your sit ups as well.

4.) Work on your lats a bit more as well, add dips and pull ups to your routine.

Otherwise, everything is good.

**English assassin** · 12-19-2006, 19:08

but, but, where is the all important bicep curl while holding beer glass exercise?

Nothing I know develops your stomach as quickly as that one

**John86** · 12-20-2006, 02:38

My line coach is addicted to Chick Fil A, hence we dont see him in the weightroom anymore.

**Strike For The South** · 12-20-2006, 21:06

Ok I had to change my routine up a bit due to the fact the only accses to weights I have are mine and they are lacking but lets start with sleep.

Sleep: 7 hours (meh)

Food

Breakfeast
4 pecies of Cinamon Toast
10 oz Skim milk
10 oz OJ

Lunch
2 Tacos
4 cups beef
2 cups rice
Tomato
Lettuce
12oz Skim milk

Dinner:
Tuna on Wheat
Taters
Water

Snacks
Banana
Whey
A 12 pack

Water consumed: 51 Oz= 4 aquafina bottles

Overall Im ok with what I ate more water less beer is going to happen.

Routine:

Bench press 5x5@175 (moderate intensity)
Tricep pulldowns 3x8@50 (Hard)
Curls 3x8@30 (each hand moderate)
Forearm curls 2x8@30 (I did these to help my wrists)
Latereal shoulder raises 3x8@20 (My wrists hurt)
Front raises 3x8@25 (wrists agian)
DB Bench 3x8@40 (I couldve done more but I dont have heavier weights!!)

Shurgs were on my list to but I didnt have heavy enough weights. My wrists brother me after a while. Overall I was happy with my workout. I was ravonesly hungry so Im hoping thats a good sign!

**John86** · 12-20-2006, 21:42

Why not simply use a bar and weights for shrugs rather than using dumbbells?

**Strike For The South** · 12-20-2006, 21:54

Originally Posted by Hiji

Why not simply use a bar and weights for shrugs rather than using dumbbells?

Becuase it wont work your traps. The weights nned to be by your sides.

**Papewaio** · 12-21-2006, 00:13

Go for more reps, lighter weights if your wrists hurt... think of it as a pre-emptive strike before having to go to rehab. Or at the least do pyramids.

**ah_dut** · 12-21-2006, 17:02

Reverse curls are good for your wrists if you find yourself getting into a false grip while benching.

You DO work your traps with straight bar shrugs...Though a trap bar is better.

**BigTex** · 12-22-2006, 06:16

Originally Posted by Papewaio

Go for more reps, lighter weights if your wrists hurt... think of it as a pre-emptive strike before having to go to rehab. Or at the least do pyramids.

Gah, if your wrists hurt add more wieght. Push through the pain. After working in a ice cream shop over the summer its going to hurt for awhile but eventually you'll adjust and no more pain. The pain was incredible, but I've never had a stronger wrist.

As my old coach used to say. If it hurts, work twice as hard.

**screwtype** · 12-23-2006, 18:21

Originally Posted by Papewaio

Go for more reps, lighter weights if your wrists hurt... think of it as a pre-emptive strike before having to go to rehab. Or at the least do pyramids.

I agree. IMO, you shouldn't lift any weight you cannot repeat 16-20 times. If you lift weights that are too heavy, you just end up with a lot of microscopic scar tissue on your muscles which causes them to constantly ache and which decreases your overall ability.