(After Spinning My Wheels For 8 Months)
warning: i’m extremely weak
with that out of the way, let’s start. i’m 21. 6’1", 185 pounds. i lost 15kg of fat in the last couple of years. i started to train for size 8 months ago. after 8 months of hard work, zero results. no gain in muscle or strength. why i failed:
i majored in all minor shit
i switched program too often
i never kept a log and wasn’t concentrating on strength
i had a shit diet
i now have a good grip on intensity, correct technique, physiology, biochemestry, nutition etc. i realize now that strength, especially for beginners, is the best variable to focus on. i’m now focusing on progressing my poundage every w/o.
i’m working every 3 days, whole body, doing 4-6 reps for most body parts. reps look like CT’s “perfect rep”. here’s my journey from extremely weak —> just weak. i ramp my sets and will get in 3-5 working sets @ each station.
08/12/09
incline bench
86 x 7
97 x 5
97 x 3
bent-over row
108 x 7
112 x 8
117 x 7
vertical leg-press (i don’t squat yet because of a knee injury, and i don’t deadlift because of lower-back problems)
139 x 15
158 x 15
169 x 15
lateral raise (i do 2 drop sets)
- 22 x 8, 16 x 10, 11 x 12
- 22 x 7, 16 x 10, 11 x 13
SLDL
110 x 6
121 x 6
121 x 5
shrugs
88 x 10
108 x 10
128 x 10
db curls (1 drop-set)
33 x 9
28 x 10
22 x 15
close grip bench
77 x 5
88 x 5
97 x 6
106 x 6
calves (i walk around and plantar flex fully each time i step)
97 x 30 steps
97 x 40 steps
i’m eating mostly fat and protein (similar to the anabolic diet). i’m getting at least 4000cal on the days i w/o and almost as much on the other days.