T Nation

Shooting For Inspirational Results

(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)

  1. 22 x 8, 16 x 10, 11 x 12
  2. 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.

11/12/09

incline
975
101
5
106*5

row
weaker than last time!

leg press
16115
176
16
187*12

lat raise
no stronger

SLDL
1085
128
5
128*6

shrugs
10810
128
10
132*10

db curl
weaker than last time

close bench
865
106
5
1175
117
5

calves
same as last time but added 9 pounds to the bar (106 pounds)

14/12/09

incline
976
106
2.2
1106
114
6

row
1088
119
5
1235
123
5
123*5

leg press
ramped up to 205 but had to stop due to knee pain.

lat raise (2 drop-sets)

  1. 285, 228, 1610, 1116
  2. 228, 1610, 11*20

SLDL
1085
128
5
1325
143
5

shrugs
1088
128
8
1398
150
8

db curl
no stronger!

close bench
1065
117
4
1174
117
4
no stronger!

calves
same as last time added 11 pounds to the bar

bf is around 15%.

and i won’t waste your time with pictures. however i will be posting up before and after shots in 2 months time.