I just got Muscle Revolution by Chad Waterbury; before that I just went to the gym and sort of did 'whatever'. I would say I have been working out about 8 months or so. I am 20 years old, 5' 11", about 158 lbs.
New PRs are in blue for reps, sets and weight. Yeah I wanted some color so I am making the first ones all blue .
Every Monday morning I am gonna do a weigh-in. Every 1st of a month I plan on posting a progress picture.
ABBH
Day 1:
Sunday, January 28, 2007
A1 BB bench press:
10 x 3 @ 135 lbs
A2 BB bent-over row:
10 x 3 @ 100 lbs
Thoughts:
I could have pushed out a few more reps on the bench press. Day 9 is going to be 10 x 4 so I think I will just bump the weight up 5 lbs next time.
The bent-over rows felt a little too easy. I am going to study the proper form tonight and make sure I am doing them right. On day 9 I plan on doing 10 x 4 with 110 lbs.
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
The front squats were tough. I really need to check my form because some of them really killed me and the others not so much. I have decided that next time I do these I am going to keep the same weight, but concentrate on form. I figure it will be even more beneficial than upping the weight.
The reverse situps felt easy, I tried to really emphasize my abs, but that did not seem to make them difficult. I even did them on a bench trying to add a little more stability into it. I may swap this out for a more intense ab exercise next time, not sure.....
The best way I could think to do the standing calf raises was with the smith machine and an aerobic step. It seemed to work pretty well; I felt my calves burning a lot. I should have no problem going up in weight next time.
On another note I have been eating 100% clean. I am going to start tracking my calories in the next few days. After that I will figure out how many calories a day I need and start planning my meals out.
I am not going to start the 1st of the month progress picture until February, my camera it, uh, doesn't exist.
Waterbury writes some good and tough programs, front squats are killer, if you need help post a video of them and you can get some form critique. oh ya and welcome!
A couple of things I messed up on. Day 2 was suppose to say Day 3. Sunday January 30 was suppose to be Tuesday January 30. Also when I said the 1st of the month pictures would wait until February, I meant March.
Day 5:
Thursday, February 1, 2007
A1 dips:
5 x 10 @ BW
A2 chin-ups:
5 x 10 @ BW-40
Thoughts:
Dips felt great, I have always done dips so they were not too difficult. I plan on adding some weight next time. The chinups were killer. I used the assisted machine because I know BW would have killed me. Next time around I will go with BW-30.
My diet has been bad the past two days, just not enough calories. I need to work a lot harder on that.
slimsaw00: I will definatly check out your log and see how this program is going for you.
umass: As soon as I can get a video camera I plan on getting some critique on my squats and deadlifts.
The deadlifts felt great! That was probably the best deadlift workout I have ever done. My max right now is 265, I have a feeling that will be going up soon. Day 15 with 10 x 4 is going to be brutal.
The on thing I am dissapointed about, the gym does not have a seated calf raise machine, I tried them out with dumbells sitting down and it did not feel right so I thought I would just do standing calf raises on the smith machine again. The 275 lbs felt like the ideal weight for the sets/reps, but it seemed to hurt my back. I dropped down to 225 lbs and I do not feel that I got a good workout in that aspect. Any suggestions?
I put a 10 lb weight on each side of a small barbell and did some rollouts in place of an ab wheel. My gym has the weights with edges instead of the round ones, not sure if that hurt or helped with this exercise. It was intense. I went out as far as I could focusing entirely on my stomach, it burned. Sort of felt like I was stretching it alot. Next time I go to Walmart I am going to look for one of those ab wheel things.
I feel really good completing all of the exercise days of this routine. Some small modifications during the second evolution and I think I will have everything down.
first of all, 10x4 is nothing compared to 10x5. Now that is brutal.
For the calf raises, you could try deadlifting the 225 and sitting down and resting it on your legs and doing calf raises.
Nice work man.
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
Ooops, I had pullups and chinups confused. I was doing pullups on Day 5 instead of chinups. I think the numbers will be better with real chinups next time around.
Weigh-in tomorrow, I hope I did not lose any......
I am glad I did the front squats with the same weight as Day 3 (accidently as Day 2 on my log). My form was 10x better. I went deeper with every rep than the first time I did them. As far as moving up in weight next time, I know there is more of a 'load' to be gotten out of fixing my form even more. I am gonna spend a little time with just the bar practicing my form before I next time. Also my shoulders hurt and feel bruised from all the weight. Maybe they will get use to it.
Next time around I am definatly going to switch to hanging pikes or something more difficult then the reverse situps. Today they just felt like rest after the front squats.
Went up on weight with these. Felt good, not like too much of a break, but not very taxing. I am sure I will be a little sore from this tomorrow.
Diet has been going good the last couple of days. I hope to maintain the 1lb a week gain. On another note I am out of money untill payday and I am almost out of protein powder. I have been wanting to get some of that surge recovery stuff, but I think it will have to wait until March.
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
Dips were good, I concentrated on pulling my elbows back alot more to isolate the triceps more.
This time I did chinups, palms facing in. Last time I did pull ups, palms facing out. I think I have it right this time, but the assisted chinup machine shows chins as palms facing out like I thought at first...... Who knows. I figure this should be palms in because it seems like an arm day. And there are already two days with back exercises.
Diet has been on and off. Never bad, just a bad meal every other day or so. I hope when I weigh-in on Monday that I gained. I do not look at the scale at all other than Monday mornings now. I hope it is +1lb, not more or less.
I used a wide semi-supinated grip for chin-ups, with the same width as the one I used for dips. It´s easier on your shoulders and wrists, and I think it´s safer once you start to add weight.
Quote:
Dips were good, I concentrated on pulling my elbows back alot more to isolate the triceps more.
I think those are meant to be chest dips, wide grip, lean forward. It´s a chest-back day, your arms will get plenty of work anyway.
Quote:
Also my shoulders hurt and feel bruised from all the weight. Maybe they will get use to it.
Same problem here, I think that big loads will hurt.
Thanks, I looked at the orginal ABBH article and it is suppose to be a chest/back day. I will fix it when that day comes around.
Bad news, I have a huge cut on my hand that probably needs stitches and I think I broke a knuckle or a finger. No training tomorrow, hopefully I will be back on Tuesday.
On a unrelated note I drank a lot of beer last night and had McDonalds this morning for breakfast, damn! I must have still been drunk to get the McDonalds. I am just going to be even better with my diet to make up for it.
On a unrelated note I drank a lot of beer last night and had McDonalds this morning for breakfast, damn! I must have still been drunk to get the McDonalds. I am just going to be even better with my diet to make up for it.
On a unrelated note I drank a lot of beer last night and had McDonalds this morning for breakfast, damn! I must have still been drunk to get the McDonalds. I am just going to be even better with my diet to make up for it.
Later.......
Beer is anabolic
__________________
Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
I should find out today or tomorrow what is wrong with my hand. They are telling me small fracture, but not sure. They said I should have got stitches on my knuckle, but I waited to long to go to the doctor.
I have decided I am going to start over ABBH. One reason is I would go into work on the weekend just to workout, I was that dedicated to the every other day format and the rest periods. I just don't feel right skipping days like this. The other reason is I like it .
Nothing seriously wrong with the hand. I am going to start ABBH over a week from today. I don't want to take the time off, but if I lifted with my hand I would just keep splitting open the cut and it is still bruised. See ya Monday morning.
Finaly after 10 days off because of my hand I went to the gym yesterday. The plan was to restart ABBH, but I felt very weak so I just did a full body workout to try to get back focused. Tomorrow (Wednesday) I will start ABBH over.
I felt very weak yesterday, but none of the numbers were off. I benched 165 my previous max is 170, so I am not upset about that. I also deadlifted my max of 265, 270 would not move. I do not know if I can pull off the 10x3 @ 135 tomorrow, that is what felt weak, hopefully it will be better. My chinups felt a lot better, I did the most I have every done in a row with BW, 10.
On another note I ordered some Surge and some protein powder a little while ago, that should be here Wednesday or Thursday.
Also I did weight my self Monday, but I did not do it at the same time so I don't count it.
Hit my new max. I did not have a lot of time, so I just did some front squats. I did light weight so I can practice my form, 95lbs. I decided this is going to be my weight for 5x10 day. When I do them right I definatly feel this weight more than 115 the wrong way.
Alright enough messing around, ABBH restarting Sunday. I wish I never hurt my hand, I would be real close to finish with it.
Oh yeah, looks like I will be starting brazilian jujitsu Monday, I am excited, always wanted to do it.
I finaly got back on the horse, I think that is how you use that expression. My hand is 100% fine, I am back to normal off the short break and ready to finish ABBH. I would have been finished already if I did not hurt my hand, this will be the first real workout program for me to complete.
ABBH
Day 1:
Sunday, February 25, 2007
A1 BB bench press:
10 x 3 @ 135 lbs
A2 BB bent-over row:
10 x 3 @ 120lbs
Thoughts:
Felt great. I think I hit the right load for both exercises.
Goal: Increase strength and muscle mass
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I've re-started ABBH. . . its difficult but you'll notice results.
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