[Lets try again!] The New Year

Last april i made a thread, working out for 18 months to gain weight and etc. Course i stayed wit it for 6 weeks, lost 2 lbs, and then went to mexico and had my last semester at college, which was also my hardest, so i completely stopped working out.

February ...8th? Something like that, i started going to the gym again. I've got a full time job and the gym is right next door so its easy to get in.

My workout:
5x5
m
squats 5x5
bench press 5x5
barbell rows 5x5
calves 3x10
machine for lower back exercise 2x10

w
squats 5x5
deads 5x5
seated shoulder press 5x5
calves 3x10

f
squats 4x5, 1x3, 1x8
bench ""
barbell rows ""
calves 3x10
dips 3x5
bicep curls 3x5

so far in a month or so i've seen my squats go from 70 on the 5th set to 165
bench from 70 to 145
row from 70 to 155
shoulders from 60 to 80
deads from 70 to 105 (although i worry about poor form so i didn't do them this week, replacing them instead with a machine to hit my hams and glutes)
dips go from 28 lb assist to 0 weight assist
curls go to 65 lb last set

i'm 6' 173 as of uh, mid Feb


2 peanut butter jelly sandwiches or 2 breakfast tacos for breakfast
odwalla bar
lunch
protein shake
workout
protein shake
dinner

this last week my left knee has been fucking killing me. It hurts right now even
feels over stressed from the squats.

and no these arent max lifts, since on a 5x5 i was told i shouldnt be going to failure. or in general never go to failure.

Anyway, i'm getting real tangible results. I'm putting up more weight than i ever have.
I'm going to start swimming and doing ab work t-th's.
Once i hit my weight goal, or notice my body getting better looking with mass, i'm gonna start swimming more. Eventually i might swim 5 or 7 days a week.

I used to swim year round before college so its not crazy for me to want to swim that much :p

heres my fitness goal:
http://www.virginmedia.com/microsites/siren/slideshow/hunks-in-trunks/img_3.jpg

every week or day i try to add 5 lbs over the last day or week. Squats gets ramped fast due to it being done m-w-f
calves, i cant find a machine and cant hold more than a plate in each hand so they're stuck at 90 lol
maybe i can use a bar

back when i used to work out more, i was doing 135 for bench press. So now that i've beaten that weight, i'm fucking thrilled lol. but i think the easy gains for bench are done. So maybe over the month i'll move the weight to 155 or something. That'd be nice.

Not sure about pics. I might update this after every lift day, maybe not.

But ya, i feel great, and i'm seeing results in the weights being moved

May I ask why you're not training only one or two muscle groups per day? Lifting weights 3 days a week is more than enough to cover all the groups.

by the time i finish doing those sets, i'm fucking beat

ever day i go in, i try and usually do add 5 or 10 lbs to my max set. I wouldnt have enough energy to try and hit all the groups and make gains i want to make.

its the workout program as well *shrug*

I don't doubt that using that program will wear you out.

Don't get me wrong either! I am not saying I know it all. But you should consider trying a week something like....BI's/Back= Monday, TRI's/Chest= Wednesday and Legs/Shoulders= Friday.

You're repeating many movements in the same week. Instead of repeating, try variations and single groups.

I understand that your program has worked thus far and I am not trying to insult you. But I bet you'll see better gains and your muscle groups will be better healed/prepared for the next week if you only work them once, maybe twice, a week.

Doing power lifting has its place, but you have quite a few isolation movements mixed in with a odd schedule. To the outside person it doesn't seem as though there is any science to your program.

Then again, maybe I just don't know wtf I am talking about and someone's proven your program works. heh

hahah

actually i'm not having any soreness problems. Every day i go in i can hit it as hard as i need to. I mentioned to the person who gave me the advice the push/pull stuff

he said i can modify my workout in 4 or 5 months

I'm gonna stay on this until about june, then shape it up

actually i'm not having any soreness problems.

Okie doakie. ;)

well

besides the knee thing :(

talkin to rayn about it

i'm gonna stop squatting for 2 weeks
he had the same pain in the knee, and i dont want to fuck up the joint

anyway
squats: 170
bench: 135
rows: 135 (i was doing upright rows to 155, and adjusted my form today)
calves: 105 using a bar finally
machine lower back thing: 150

Deadlift! The forms easy.

Are you squatting too or beyond parallel? If not lower the weight and do them legit. It could be causing the knee problems.

Also I highly recommend you give that shit ample time to heal, as I've got a possibly chronic knee injury because I never gave it enough time to fully heal.

Start doing pull-ups. They are fun and a great exercise and it takes no time at all to bust out a set.

Another fun thing to work on is grip and wrist strength. They'll develop on there own to some degree, but it's fun and rewarding, and something new to do. Less likely to get burned out.

And you know those stupid packages calculators and shit come in that make you feel like a wimp because you have to find some scissors to get them open? That shit's nothing once your grip builds up.

(i was doing upright rows to 155, and adjusted my form today)


are we thinking of the same upright rows (http://www.exrx.net/WeightExercises/DeltoidLateral/BBUprightRow.html)? cause 155 is quite a bit

no sir, not that upright row

i guess it was a bastard form of a barbell row at not enough of an angle. Worked some back, some traps, etc.

and it was a struggle. This feels better. But it makes my legs quake due to the slight bend in the knees and etc

I cant seem to figure out deadlifts :( Some say it hits the legs, others say lower back, others say upper back. I dont fucking know lol

I'll take out the squats and add in more back/shoulder work, with grip work as sometimes i cant hold the bar but my muscles arent tired

You seem to row quite a bit relative to your other lifts, you might just have a really strong back due to swimming though.

a few years ago i could whip out 3 sets of 10 pull ups and then hit back machines

oh time, how i hate you

I can do 11 full hanging pull-ups. Chest to bar on the first 4 or 5.

Nothing too special, but I took quite a long break from them and I never really broke past 10 before.

Oh and I'm letting yall know because I'm proud of myself :P

i swam for 35 minutes today, 1000 yards
breakdown
200 warmup
200 free
100 breast
100 back
200 free
50 back
50 fly
100 warm down

its shit, but its a start. We'll see where it goes in a few months

and i did abs for a bit.
45 lb 3x10 side crunches
3x15 35lb with weight over stomach, legs held 9 inches above ground, twisting weight from one side to other
75 chinnies
20 super crunches