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Old 04-22-2007, 04:52 PM   #1 (permalink)
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Default Taking it to the next level(I want to look like I work out).

OK, I hit my goals(2 months early), so I'm starting a new log. My main goal now is to get bigger and add muscle/weight. I want to get stronger also, and adding muscle will help me with this. I'm doing the Waterbury Method right now.

For nutrition, I'm keeping it simple. Clean foods, lots of good fats and veggies, and a big meal after I work out.(like today I had 3 bowls of cereal/milk, with 1 scoop of whey in water) This works for me. If I get stuck at a weight for a while, I'll eat more. Simple.

Stats:
Age-17
Weight-169
Height-5'9"
Bodyfat-12-14 percent, not sure.
Deadlift-315
Squat-235
Bench-185

Goals by end of 2007:
Weight:190
Height-5'10"(you never know)
Bodyfat-as long as I'm not a fat fuck.
Deadlift-405
Squat-315
Bench-225
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Old 04-22-2007, 04:58 PM   #2 (permalink)
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Cereal is nothing more then refined carbs. In most cases packed with ingredients no one should ingest. I would not suggest it as a stable in a "clean" bulk.
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Old 04-22-2007, 05:02 PM   #3 (permalink)
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4.22.06
Weight:169
Waterbury Method
Workout A-1


Setsxrepsxweight
BW-bodyweight
e-each foot/each hand

Squat
9x3x195
1x2x195

Superset with 60 seconds rest between pairings
Dip
2x6xBW
1x8xBW
1x6xBW

Bent-Over Row
4x6x135

Superset with 60 sec rest between pairings
BB Biceps Curl
4x6x65

Skullcrusher
4x6x65

Hanging Leg Raises
4x6xBW

Extra Work
Lateral raises
3x12x12e

Wide Grip Pullups<----these were done throughout the day in my room
7x5xBW

Comments:
-this was hard as hell. This is my first time doing an intense total body workout, and it kicked my ass.
-Squats were tough. Every set was challenging. the short rest(70s) killed me.
-dips felt good.
-My shoulders have no width, so I'm gonna try doing lateral raises and see if that helps. Heavy shoulder pressing hasn't done much.
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"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
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Old 04-22-2007, 05:03 PM   #4 (permalink)
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Quote:
Originally Posted by (Silent)
Cereal is nothing more then refined carbs. In most cases packed with ingredients no one should ingest. I would not suggest it as a stable in a "clean" bulk.
I'll agree with you that it shouldn't be a staple food. But it is good to eat simple carbs after working out, and cereal works great for this. I only eat it after working out.
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"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
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Old 04-22-2007, 05:19 PM   #5 (permalink)
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I loved the Waterbury Method. It's so simple that it felt like my mind was free to do all the other things it needed to do.

Plus, it really got me stronger. It was my first time using a 10x3 setup. Good stuff.
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Old 04-22-2007, 05:45 PM   #6 (permalink)
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this will be good. . . . I'll be watching PA.


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Old 04-22-2007, 06:05 PM   #7 (permalink)
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Nice work..

Lateral raises added probally about a 1/2 inch of width to my delts in just a few months. They actually stick out pretty good now, what I also found was that upright rows and behind the neck presses also hit them well.. But these are 2 controversial movements I suppose.

You will get to all of your goals for sure.. Just eat lots of food haha.. I usually end up getting pretty fat in my bulks but I suppose that preference.
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Old 04-22-2007, 06:15 PM   #8 (permalink)
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Looks like a good plan PA....best of luck to you! I just started a Waterbury program (BBB) and I'm enjoying it quite a bit.
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Old 04-22-2007, 07:23 PM   #9 (permalink)
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thanks guys!

One more thing that I like about WM is that it is only 3 days a week. I'm taking about 7 standardized tests(APs, SAT2s, ACT) in the next 2 months, so I need all the time I can get to study. I'll probably just jog for 20 min tomorrow, maybe in the morning.
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Old 04-22-2007, 10:04 PM   #10 (permalink)
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good luck man.

just don't beat me to pulling over 4 bills
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Old 04-23-2007, 12:19 PM   #11 (permalink)
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good luck man! You're gonna love WM.
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Height: 167cm Weight: 72.5kg
Deadlift: 140kg (mixed grip sumo)
Back Squat: 90kg (3RM)
Front Squat: 72.5kg (approximate 3RM)
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Old 04-23-2007, 03:27 PM   #12 (permalink)
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thanks guys.

I feel like I got hit by truck today. Almost everything is sore...especially my quads. my hip also feels pretty bad today, so I'll just take it easy today and get some rest. I should be good by tomorrow.
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Old 04-24-2007, 03:14 PM   #13 (permalink)
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my hip is really bad today...i can't even walk good. Best case scenario is me being able to lift on thursday. I'll probably have to restart WM next sunday.
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Old 04-24-2007, 03:22 PM   #14 (permalink)
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Good set up PA - hope you get into the > 400 deadlift club
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Old 04-24-2007, 05:56 PM   #15 (permalink)
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PA you doing any dynamic flexibility? If you've got a little extra cash I'd definitely suggest picking up Magnificent Mobility. It's helped me out a ton, and continues to help.




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Old 04-24-2007, 06:43 PM   #16 (permalink)
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I should. I even have MM. I've been too lazy though. I'm pretty sure though that this injury isn't a mobility thing.
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"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
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Old 04-25-2007, 09:45 AM   #17 (permalink)
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PA - hope you get thru this injury quickly so you can get back on track. Also, here's to 5'10" by December!!!
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Old 04-25-2007, 05:26 PM   #18 (permalink)
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Quote:
Originally Posted by finboy
PA - hope you get thru this injury quickly so you can get back on track. Also, here's to 5'10" by December!!!
thanks! 5'9.5" at checkup today, I'm getting there.

Update:hip still is really bad. Pain 24/7. I will probably see a specialist next week.
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"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
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Old 04-25-2007, 07:31 PM   #19 (permalink)
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PA, bum deal about the hip man. . . . hopefully you'll be back at it soon crushing PR's like nothing.



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Old 04-25-2007, 08:16 PM   #20 (permalink)
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Sorry your hurt your hip. Get well soon! (Hey, that should be a Hallmark card!)
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Old 04-26-2007, 05:10 PM   #21 (permalink)
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Thanks!

Update:hip feels a little big better, but I still can't do any sort of exercise. I'm hoping to be able to lift by sunday or monday.
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Old 04-27-2007, 03:21 PM   #22 (permalink)
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I'm back!

4.27.07
Weight:169


Pullups
1x9.9xBW PR
2x4xBW
1x6x175-lat pulldown

1 hand DB Row
3x8exBW(may have missed a rep or two, wasn't counting)

Straight Arm pulldown
3x12ishx10 plates

EZ Bar Curl
2x10x55
1x5x55
1x5x45
1x6x25
^last 3 sets were a drop set.

Curls with 15s till failure.

Comments:
-leg felt much better today, so I decided to go in and just hit back. I only did stuff that wouldn't aggravate my hip, so no bent-over rows, ect. I still can't do any lower body stuff, but it is getting better...
-ALMOST hit 10 pullups. They were really easy till like 7. I was about 2 inches shy of the bar on 10, but I couldn't make it. Next time I'll get it.
-the curlz were hard...especially drop set.
-I'm gonna rest tonight and tomorrow and get plenty of sleep. I'm hoping to be able to lift(including legs) on sunday, or monday. I miss squatting.
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"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
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Old 04-29-2007, 08:40 AM   #23 (permalink)
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4.29.07
Weight:170.5
Total Body Training
Workout A-1


setsxrepsxweight
BW-bodyweight
e-each hand/each leg
60 sec rest between sets

Deadlift
1x5x265
1x3x1265
1x3x1255
1x3x245

Front Squats
3x5x155

Wide Grip Pull-ups
2x5xBW
1x4xBW

BB Bench Press
1x4x155
1x3x155
1x4x150

BB Shrugs
3x5x175

DB Lateral Raises
3x5x15e

Comments:
-decided to do Total Body Training instead of WM. I've been doing low reps for about 5 months, and TBT has some high rep sets, which I haven't done for a while.
-This was extremely hard. After driving home I had to just sit in my car for a few minutes to get the energy to walk inside.
-I overestimated the Deads. The short rest period is a killer. I'll go with 250 next week.
-Front Squats were good, as were pullups.
-By the time I got to benching, I was dead. Sweating like crazy, breathing hard, and a bit dizzy. That's why benched sucked. I also didn't have a spotter, so I had to be conservative. I'll bench in the power cage next week.
-Leg is almost 100 percent, glad about that.


Goal for next month:

-Weigh in at 173-176
I'm about the same weight that I was in january. Time to grow...
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Old 04-29-2007, 02:47 PM   #24 (permalink)
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Good that your legs feel better man!
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Old 04-29-2007, 03:35 PM   #25 (permalink)
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Glad to hear about the leg. Keep up the good work.

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Old 04-29-2007, 07:29 PM   #26 (permalink)
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thanks guys. As corny as this sounds, being injured(even for a week) helps you appreciate how great it is to be healthy.
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"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
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Old 04-29-2007, 08:08 PM   #27 (permalink)
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Good luck with the new goal PA! I won't be watching you for a while. I swear I'm giving up this site until after the AP tests. But good luck anyway. I hear you on those tests. All year it like, oh I have months to get ready. Now, it's like $h!t they're in less than two weeks and I need to ace them for college and to save myself from wasting two years of work. Good luck to you on these tests too. What one's you taking? I think I remember you taking US History. I have that and then Lit.
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Old 04-29-2007, 08:17 PM   #28 (permalink)
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AP US, Chem and English. It's the last APs that colleges see so I'm aiming for all 5s...

I should quit this site, but it at least breaks up the monotony of studying haha.

Good luck to you too man.
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Old 04-29-2007, 08:29 PM   #29 (permalink)
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Yea, huge grades coming up. I have the GPA, classes, and SAT scores to get into most colleges that I'm looking at, but a sub-par grade (IMO, less than a 4) on these would hurt my case. Definitely shooting for a 5 though - you have to.

So, I'm giving up the computer for non-school stuff for the next ~2 weeks and studying in all my free time. Of course, it really helps to have 5 games this week and two games to ump. But every other moment of time is devoted to these tests :p Lit I'm not too worried about, its history that I'm more concerned with. Trying to remember all the changes in foreign policy. Not so much the changes themselves as the names of people and acts and laws and stuff like that associated with them. Then the whole labor issues, progressivism, and going back to the stuff last year. I feel confident in colonial and stuff up to the Civil War, as I've visited historical sites like Colonial Williamsburg and Gettysberg and the like countless times over the past and have always had an interest in them. Its the mid 1800s on that I need to focus more on. Yea, I'm rambling on, when I really need to study. So peace out to everybody for a while. Be back later, hopefully with a good feeling of confidence and good feelings from PA too :p
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Old 04-29-2007, 10:00 PM   #30 (permalink)
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Quote:
Originally Posted by Kevin T.
Yea, huge grades coming up. I have the GPA, classes, and SAT scores to get into most colleges that I'm looking at, but a sub-par grade (IMO, less than a 4) on these would hurt my case. Definitely shooting for a 5 though - you have to.
especially since no college nowadays will take anything less than a 5
Quote:
Originally Posted by Kevin T.
So, I'm giving up the computer for non-school stuff for the next ~2 weeks and studying in all my free time. Of course, it really helps to have 5 games this week and two games to ump. But every other moment of time is devoted to these tests :p Lit I'm not too worried about, its history that I'm more concerned with. Trying to remember all the changes in foreign policy. Not so much the changes themselves as the names of people and acts and laws and stuff like that associated with them. Then the whole labor issues, progressivism, and going back to the stuff last year. I feel confident in colonial and stuff up to the Civil War, as I've visited historical sites like Colonial Williamsburg and Gettysberg and the like countless times over the past and have always had an interest in them. Its the mid 1800s on that I need to focus more on. Yea, I'm rambling on, when I really need to study. So peace out to everybody for a while. Be back later, hopefully with a good feeling of confidence and good feelings from PA too :p
Mid 1800s is just slavery, Civil war and reconstruction. Than you have the gilded age, in which nothing really happened. I need to focus on everything.
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