T Nation

Mondy's Log

Current Stats:

Age: 17
Height: 171cm
Weight: 167pounds +/- 3 pounds
Body Fat: 166pounds 16.7% body fat November 7th, measured by those inaccurate body fat scales
Lean Body Mass: 138.5pounds

Maxes:

Deadlift
306@ 167 March 5th

Bench press
155x5 @167 March 12th

Squat
200x5 March 16th

-All weights recorded are in pounds
-Started a Waterbury routine (Get Huge in a Hurry) Now doing Starting Strength

Supplements:

  • Whey protein
  • Fish oil
  • Selenium/zinc/chromium/Vitamin C
  • Creatine monohyrdate

Measurements: January 1st 2009
*in inches

Chest: 40
Shoulders: 48
Neck: 15

Left Arm flexed: 14
Right Arm flexed: 14.5

Left Forearm flexed: 11.5
Right Forearm flexed: 12

Waist (widest point) 34.75

Right Thigh flexed: 24
Left Thigh flexed: 23

Right calve: 15.5
Left calve: 15

Ankles: 10
Wrist: 7
Knee: 15

January 1st Thursday

Chinup (bodyweight)
x7
x4
x5
x4
x4
x1

Bench Press
135x5
135x5
135x6
135x6
135x3

Deadlift
205x 5x5
*not used to sets of 5, I usually do sets of 3, felt insane soreness in my lower back between reps.

One leg dumbbell calf raise
Couple of sets

January 3rd Saturday

One arm cable row (neutral grip)
69x12
69x10
69x10
69x8

One arm shoulder press
40x10
40x10
40x9
40x7
40x4

Bulgarian Squat
70x8
60x10
60x10
60x9
60x3

One arm dumbbell triceps extension
25x11
25x6
25x8
25x5
25x5
25x4
25x1

*Really suck at triceps work, this variation of the triceps extension stresses my shoulders too much, i might consider switching it to another variation next time.

January 5th Monday

High Pull
97x22
97x16
97x12

Dumbbell Incline BP @30 degrees
35x21
35x20
35x9

Front Squats
97X13
87x14
87x15
87x8

Hammer DB curls
20x25
20x16
20x11

*Glutes, abductors, and hamstrings were still not recovered from the previous workout

January 8st Thursday

Chinup
bwx8
+5x5
+5x5
+5x4
+5x3

Bench Press
135x8
140x6
140x5
140x5
140x1

Deadlift
225x3
215x5
215x5
215x5
215x4
215x3

One leg dumbbell calf raise
70x6
70x8
70x11

January 11th Sunday

  • Workout schedule pushed back by one day due to my senior dance

One arm cable row (neutral grip)
69x11
69x10
69x10
69x9

One arm shoulder press
40x10
40x11
40x12
40x7

Bulgarian Squat
60x10
60x10
60x12
60x8

One arm dumbbell triceps extension
25x12
25x10
25x10
25x5
25x3

Felt burned out from last nights lack of sleep. Tonight I was fornuate enough to occupy two stations and I did my upper body push/pull in a circuit fashion ex. one set of presses, rest one minute, one set of pulls, rest one minute, and then back to presses.

January 13th Tuesday

High Pull
155x6
155x5
155x5
155x4

  • Reps did not feel explosive enough, only did 20 reps because I had to do 5 reps of cleans to get the bar into position for front squats.

Dumbbell Incline BP @30 degrees
60x8
60x7
60x6
60x4

Front Squats
135x 5x5
*Front squat was limited by the weight I could clean. However, I spotted some cardio stepper blocks and I’ll use it next time

Hammer DB curls
35x5
35x5
35x4
35x4
35x4
35x3

The workout took way too long, the bench and other equipment was hogged by the damn “bench, curls, and crunches” rugby group

January 16th Friday

Chinup
bw+5x8
+10x6
+10x5
+10x4
+10x2

Bench Press
140x7
145x5
145x5
145x5
145x3

Deadlift
215x3
215x6
215x6
215x5
215x5

*Skipped Calf raises, felt very burned out. Besides, my calves isn’t one of my weak points.

Goals by the end of Phase Two which is about 5-6 weeks away.

Bench Press with pause at bottom 170
Conventional Deadlift 315, hopefully 340
3 chinups with 30lbs

No squat goals due to the lack of a squat rack. I might be able to rig up a rack with steppers, we’ll see how it goes.

I’ll try to upload some pictures and videos if I can, the internet here in Shanghai is quite slow and unstable for most of the time.

I have an idea. Clean a barbell weight up and do front squats ~ as long as you can clean it up you should be able to do front squats with that weight.

[quote]kinein wrote:
I have an idea. Clean a barbell weight up and do front squats ~ as long as you can clean it up you should be able to do front squats with that weight. [/quote]

I can only clean about 135, while I can front squat 165. I’m thinking about trap bar deadlifts on a elevated platform, sumo deadlifts, or even zercher squats. I’ve even thought about using the smith machine hooks as a squat rack, but there is very limited room to squat.

January 18th Sunday

One arm shoulder press
40x13
45x8
45x8
45x5
45x6

Bulgarian Squat
70x10
70x10
70x12
70x8

One arm cable row (neutral grip)
74x6
69x8
69x8
69x8
69x7
69x3

One arm dumbbell triceps extension
30x10
*I felt this unbearable strain on the lateral side of my deltoid so I dropped the weight down to 25
25x10
25x9
25x5
25x4
25x2

January 20th Tuesday

High Pull
155x6
135x6
135x6
135x6
135x1

  • Lowered the weight, the sets with 135 felt a lot more explosive.

Dumbbell Incline BP @30 degrees
60x6
*Felt easy
70x5
70x4
70x3
70x4
70x3

Front Squats
I could only clean up 135 for one set, afterward that set I just couldn’t clean it into position.

Smith Machine squats
155x5
155x5
155x5
155x5

  • I tried zercher squats, but could not even get one rep with 135
    *I also tried hip-belt squats, but I couldnt get the belt high enough with 200 pounds of force dragging it down into position to tie it around my waist.
    *I even tried elevating one end of the dip bar to rest the barbell on it, but the dip bar station was so angled that when I got it into position to rack the damn bar, it was on the verge of tilting over.

Hammer DB curls
35x4
35x5
35x5
35x4
35x4
35x3

Feedback:
Need to find a good squat alternative.
Some left elbow pain, probably from the dumbell extensions.

January 23th Friday (Last Week of Phase 1)

Chinup
+15x5
+15x4
+15x5
+15x6
+15x5

Bench Press
145x6
150x6
150x5
150x5
150x3
*Slow at the bottom position

Deadlift
245x1
*Over shot my work set weight to make it feel lighter
225x5
225x5
225x5
225x4
225x4
225x1
*Deadlifts felt good and smooth

One leg dumbbell calf raise
93x6
93x6
93x6
93x7
*My grip was failing so I didn’t bump up the weights

January 25th Sunday (Last Week of Phase 1)

One arm cable row (neutral grip)
69x13
74x9
74x8
74x7
74x3

One arm shoulder press
45x13
50x8
50x7
50x6
50x4
50x2

Bulgarian Squat
70x12
80x10
80x10
80x8

One arm dumbbell triceps extension
25x12
25x12
25x12
25x4

have you tried hack squats? I know theyre similar to a dead, but they can really hit the quads, especially with heels on a plate. I’ve also found snatch-grip deads from a platform hit my quads almost as hard as ATG squats do.

I’m at the end of week 3 of a TB routine inspired by the rep scheme CW uses in huge in a hurry. So far I’ve seen good gains on my lifts, all my core movements are up 10-20 pounds already.

Good luck man, keep gettin stronger.

[quote]spadesofaces wrote:
have you tried hack squats? I know theyre similar to a dead, but they can really hit the quads, especially with heels on a plate. I’ve also found snatch-grip deads from a platform hit my quads almost as hard as ATG squats do.

I’m at the end of week 3 of a TB routine inspired by the rep scheme CW uses in huge in a hurry. So far I’ve seen good gains on my lifts, all my core movements are up 10-20 pounds already.

Good luck man, keep gettin stronger. [/quote]

Thanks for the suggestion! I’ll give the snatch grip deadlifts a go, as soon as I get my “family jewels being squished by snatch grip deadlift bar position” situation figured out, perhaps I should pick up a pair of compression shorts.

January 30th Tuesday (Last Week of Phase 1)
*Workout delayed due to Chinese New Year, had to visit relatives and stuff

High Pull
135x5
155x5
155x5
155x5
155x5

Dumbbell Incline BP @30 degrees
70x6
70x4
70x5
70x4
70x4
70x2

Zercher Squats
95x10
135x5
135x5
135x5
145x5

  • Really felt this in the core

Hammer DB curls
35x5
35x5
35x4
35x4
35x4
35x2

Current Stats: February 3, 2009

Age: 17
Height: 171cm
Weight: 172pounds +/- 2 pounds February 11th
Body Fat: 18.5% February 11th
Lean Body Mass: 140 +1.5

Measurements: *in inches

Chest: 40 No Change
Shoulders: 48 No Change
Neck: 15 No Change

Left Arm flexed: 14.25 Gained .25inches
Right Arm flexed: 14.5

Left Forearm flexed: 11.5
Right Forearm flexed: 12.25 Gained .25inches

Waist (widest point) 34.75 No Change

Right Thigh flexed: 24.5 Gained .5inches
Left Thigh flexed: 23.75 Gained .75inches

Right calve: 15.5 No Change
Left calve: 15 No Change

General Feedback:

  • Little to no gain in mass
  • Strength seems to be coming along nicely
  • Going to start carb cycling (Less carbs on nonworkout days and more carbs on workout days)
  • Perhaps start incorporating some energy system work/cardio