[feezy]

Hi, fellas.

I signed up at sherdog to post inane one-liners in the MMA section. Pathetic, yes. But that's how I stumbled upon the greatest forum ever! The S&P forum. I've lurked here for quite some time but have decided it's time to participate.

A little background: I'm 22, now. I started lifting when I was about 16. Through tons of trial & error I became relatively strong (to the normal fat guy walking down the street, NOT compared to the studs on this forum) DESPITE my workouts. I started out doing everything wrong (universal machines, fitting everything into one day, dedicating an entire day to arms, doing three different types of curls) and gradually picked up more right and slowly dumped the more wrong stuff. There was just so much misinformation out there, it took quite a bit of time to sort through stuff.

I used to be a bench and curl only type of guy, cheating a bit (not too much, thankfully) on exercises in order to put more and more weight on. Tragic story. Anyway, thanks to S&P I've drastically changed my workout, and thanks to posts like the "Treatsie on Heavy Iron" I've become far more inspired than I've ever been before. Thanks! I've now set up a program based on what I've read is effective in here.

The last year I've slacked on my weights and dipped down in weight a bit. I won't list my old PR's because I'm not sure how legit they really were. So, I'm starting this log as a "starting fresh" sorta deal. So here's all my infos:

Age: 22
Height: 5'8
Weight: 175 lbs

Goals: I'd love to improve my cardio (3 miles at about 10 minutes each is the most I'm running now, and that's about once a week or slightly less) and more importantly, over the next couple years, I REALLY want to hit a 400 lbs bench, 400+ lbs squat, and a 500lbs deadlift. Right now I'm nowhere near, but feel that in a year I just may get close. My friends say I'm crazy when I toss those numbers out. Maybe I am. Worth a shot anyway!

My nutrition isn't the most healthy, but as of a couple days ago I've set my sights on eating about 300g worth of protein daily. I dunno if that's over or under doing it, but it's not too difficult for me.

Here's my schedule so far. It's pretty bare and may not be the correct way to do it, so please tell me if I should change, remove, or add anything:

Day 1
Bench
Closegrip Bench
Squats
Hacksquats
Overhead Press

Day 2
Stiff legged Deadlift
Weighted Chins
Bentover Row

Yeah. That's all I've got. Since S&P has touched me, I've deleted everyone of my metro exercises from the list and really started to focus on DL. Keep in mind, this is only a couple weeks now that I've heeded the S&P advice.

K, well that's it for my intro post. I'll start posting asap. Again, feel free to tell me to do this or that.

[feezy]

2/20 @ 10pm

Went in somewhat late in order to avoid the crowd. Christ, I couldn't believe how many people there were at 24 hour tonight. It upset me.

Just getting back into the swing of things. My back and legs aren't too sore anymore, a Godsend. I was very disappointed with my bench today. Even with all the time I wasn't going, I figured my chest would retain more of its strength. Lesson learned: NEVER stop going.

Bench
135 x 5
225 x 5 (I figured I had a lot in me at this point. I was wrong!)
225 x 5
260 x 3 (Kept the weight on my chest for about 2 sec to make sure I had no momentum. Was shocked how hard the third rep was.)
225 x 4 (Didn't go for the 5th - was positive I was too tired for it.)

I've got to get a spotter.

Closegrip Bench:
155 x 5
155 x 5
155 x 4
155 x 2
135 x 4

I really ran out of steam on this. I also wasn't sure how far to keep my hands apart. Right now I keep my hands on the very center of the bench, touching each other. Basically, they're as close as they possibly can be. Does anybody hold it out further? It sorta hurts my wrists :\

Overhead Press:
5x 110 lbs

I know I can do significantly more, but I don't know the deal with these. I've been using a straight curl bar, the most I can grab. Do you guys use it with a bench bar or something? Fill me in.

Squats
135 x 5
225 x 5
275 x 5
275 x 5
275 x 4 (really shaky, form was poor)

These 5 sets are killing me. I'm also very new to squats (sadly). Never EVER worked out my legs before reading S&P. I apologize for being a fucker.

And I didn't have a paper with my workouts written down, so I left the gym without realizing I had hacksquats left. I'm forgetful and stupid, but not lazy. I'll be coming prepared with a real pad and pencil next time.

Feez out.

[P-Town BeatDown]

Originally Posted by Feezy

(3 miles in about 10 minutes is the most I'm running now, and that's about once a week or slightly less)

LOL! Yeah I can see why you would want to improve on running 3 consecutive world record mile times in a row every week. (sorry, I'm sure its a typo but I just had to be a smart ass).

Anyways, pretty solid stuff. It looks like you have some background and are off to a good start. I too was horribly unininformed before I started looking around in this forum, so I know how you feel. I just started my log today too, BTW.

Good luck man, and keep getting better on those 3min, 20sec miles!

[feezy]

Rofl, oops. 3 consecutive, 10 min miles. I'm an idiot.

[feezy]

@ 11 pm, still too GD crowded

Stiff legged Deadlift
150 x 10
243 x 5
309 x 3
287 x 5
243 x 4

Bentover Row and Weighted Chins... not so great. I looked up BoR after I got home and found out I was doing the exercise completely wrong. The weighted chins, well I didn't have a weight belt :\ I just did some other crappy back exercises on machines. But the deadlifts were fun! Spent about 55 mins in the gym total.

[DEVILsSON]

Day 1
Standing Overhead Press
Bench
Weighted Chins
Core variation
Core variation
TRAIN YOUR GRIP

Day 2
Squat Variation(every couple weeks do a heavy deadlift first in your workout instead....ie switch order of squat and deadlift)
Deadlift Variation
Bentover Row
Core variation
Core variation
TRAIN YOUR GRIP

use a low box for squats...I have a feeling you're doing 1/5 squats even when u think u are going down completely....with a box u'll realize just how low u need to get....try to actually sit down on it pause and then explode off....

[feezy]

Thanks for the tips, Devil! I made the most out of them.

Bench:
135 x 5
225 x 5
265 x 3
275 x 1
225 x 5

BW Dips: (still no belt)
1 x 25
1 x 19
1x 16

Box Squats: (greatest variation ever! thanks for this one)
5 x 135
5 x 225
5 x 275
2 x 315 (second one wasn't even close to legit, first was though)
5 x 225

Closegrip Bench:
5 x 185 (3 sets)

[feezy]

Today wasn't great. In fact, it sucked.

Bench:
225 x 5
275 x 2
260 x 2
225 x 5
225 x 5

Box Squats: Frustratingly low from last time.
225 x 5
275 x 3 (last rep was almost a disaster)
225 x 5
225 x 5
225 x 5

Military Press:
5x5 of 110

Closegrip Bench:
5x5 of 185

I felt pretty crappy the whole workout. I hope next session's better.

[DEVILsSON]

How come you're doing push dominant workouts so close together? Where are your heavy pull movementS? weighted chins, bors, dynamic rows, etc....I would still throw in lighter deadlift variations after squats....

Like I said....try doing push/pull day 1 and lower body day 2....so there's more balance to your workouts...