Compassion Posted January 5, 2013 Share Posted January 5, 2013 Here it is, the one you've all been waiting for!! Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 5, 2013 Share Posted January 5, 2013 Kill it Evan, I am really looking forward to following your progress. You have already made some great gains in such a short amount of time, MF. Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 5, 2013 Share Posted January 5, 2013 I feel like your weight compared to what I see you lifting in your logs/videos isn't normal. Are you some sort of super human? I am more interested in strength/power over actual physical size. Do you have any tips for a brother?Just have a good read through my journal on here, there's really no magic bullet so to speak. IMO it's all about consistency, training smart and making sure you have recovered well enough going into each workout. You're just starting out, you should be able to make some great fast gains. After that stage slows down it's then that you need to work out the best approach for yourself so you can continue to develop in the areas you want to such as strength, hypertrophy, fat loss etc etc. Link to comment Share on other sites More sharing options...
Compassion Posted January 5, 2013 Author Share Posted January 5, 2013 (edited) Shoulder day! Triset Front Machine Press/ Dumbell Lateral Raises/ Bent-over Lateral RaisesSet1 30lbs x 12 15lbs x 12 15lbs x 10Set2 40lbs x 10 15lbs x 10 15lbs x 10Set3 45lbs x 8 20lbs x 8 15lbs x 10Set4 50lbs x 6 20lbs x 6 15lbs x 10 Triset Barbell Press(alternate front+back)/ Cable Side Lateral / Lying Incline LateralsSet1 45lbs x 10 15lbs x 10 15lbs x 10Set2 45lbs x 10 15lbs x 10 15lbs x 10Set3 65lbs x 7 15lbs x 10 15lbs x 10Set4 65lbs x 6 15lbs x 10 15lbs x 10 Triset Standing incline barbell row / Front Barbell Raise / Dumbell ShrugsSet1 50lbs x 12 25lbs x 10 40lbs x 15Set2 50lbs x 10 25lbs x 10 40lbs x 15Set3 70lbs x 10 25lbs x 10 55lbs x 10Set4 70lbs x 8 25lbs x 10 55lbs x 10 Edited January 10, 2013 by Compassion Link to comment Share on other sites More sharing options...
Compassion Posted January 5, 2013 Author Share Posted January 5, 2013 I feel like your weight compared to what I see you lifting in your logs/videos isn't normal. Are you some sort of super human? I am more interested in strength/power over actual physical size. Do you have any tips for a brother?Just have a good read through my journal on here, there's really no magic bullet so to speak. IMO it's all about consistency, training smart and making sure you have recovered well enough going into each workout. You're just starting out, you should be able to make some great fast gains. After that stage slows down it's then that you need to work out the best approach for yourself so you can continue to develop in the areas you want to such as strength, hypertrophy, fat loss etc etc. Awesome, I definitely will read through it all. Thanks! Link to comment Share on other sites More sharing options...
Compassion Posted January 10, 2013 Author Share Posted January 10, 2013 I have been slacking with writing my workouts, because we have been doing a routine from Arnold's book, and it is filled with so many supersets and tri sets to keep on top of it. On a bright side, after doing 4 sets of 8-12 reps on flat bench, I managed to put up 165lb for 2 reps (personal best).And with incline dumbell, after 4 complete sets of 8-12 reps, I hit 60lb dumbells for 4 reps! (another personal best) Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 10, 2013 Share Posted January 10, 2013 Great work on the PB's !!! Link to comment Share on other sites More sharing options...
Compassion Posted January 10, 2013 Author Share Posted January 10, 2013 Great work on the PB's !!! Thanks! I know it's not much, but it's still and improvement. I think I will benchmark my improvements every 2-3 weeks by testing max at the beginning of the workout to get more accurate results. Link to comment Share on other sites More sharing options...
Compassion Posted January 10, 2013 Author Share Posted January 10, 2013 Great work on the PB's !!! Thanks! I know it's not much, but it's still and improvement. I think I will benchmark my improvements every 2-3 weeks by testing max at the beginning of the workout to get more accurate results. Link to comment Share on other sites More sharing options...
mrbear666 Posted January 10, 2013 Share Posted January 10, 2013 well done mate, good progress being made! Link to comment Share on other sites More sharing options...
vegan_rossco Posted January 14, 2013 Share Posted January 14, 2013 sup man! Sorry I never actually gave you a welcome :/...good start dude, are you fairly new to training? Link to comment Share on other sites More sharing options...
Compassion Posted January 14, 2013 Author Share Posted January 14, 2013 sup man! Sorry I never actually gave you a welcome :/...good start dude, are you fairly new to training? Thanks dude! I was training last year for a couple months, but due to a hockey injury I had to stop. I started back up on November 15th, and have been going hard ever since. I also decided to hang up the skates for a bit, so to lower the risk of injury. I am loving every second in the gym! Link to comment Share on other sites More sharing options...
Mini Forklift Posted January 15, 2013 Share Posted January 15, 2013 I think I will benchmark my improvements every 2-3 weeks by testing max at the beginning of the workout to get more accurate results.Yep start of the workout is best and I would personally be suggesting to try your maxes maybe every 3-4 weeks rather than 2-3. They are pretty taxing on your CNS as well as the rest of your body Link to comment Share on other sites More sharing options...
Compassion Posted January 15, 2013 Author Share Posted January 15, 2013 I think I will benchmark my improvements every 2-3 weeks by testing max at the beginning of the workout to get more accurate results.Yep start of the workout is best and I would personally be suggesting to try your maxes maybe every 3-4 weeks rather than 2-3. They are pretty taxing on your CNS as well as the rest of your body Good to know, and yeah that sounds good. Once a month is much better! Thanks! Link to comment Share on other sites More sharing options...
C.O. Posted January 15, 2013 Share Posted January 15, 2013 I'm actually going to be doing your shoulder routine today. Thanks for posting. -Dylan Link to comment Share on other sites More sharing options...
Compassion Posted January 16, 2013 Author Share Posted January 16, 2013 I'm actually going to be doing your shoulder routine today. Thanks for posting. -Dylan Let me know how it goes for you! It is part of a 3-day split done twice a week from one of Arnold's books. If you are interested in this style of high sets / supersets , I can give you the full workout! Link to comment Share on other sites More sharing options...
Mini Forklift Posted February 25, 2013 Share Posted February 25, 2013 How's it all going, you're still training hard I take it? Hope all is well with you MF. Link to comment Share on other sites More sharing options...
Compassion Posted February 26, 2013 Author Share Posted February 26, 2013 How's it all going, you're still training hard I take it? Hope all is well with you MF. Weird that you posted here, I was just about to post an update! Which I will do.... now! Link to comment Share on other sites More sharing options...
C.O. Posted February 26, 2013 Share Posted February 26, 2013 Can you send the full workout to my email? [email protected]. Thanks, -Dylan Link to comment Share on other sites More sharing options...
Compassion Posted February 26, 2013 Author Share Posted February 26, 2013 Can you send the full workout to my email? [email protected]. Thanks, -Dylan Will do man, sorry the second I hit send the neighbours knocked on the door with their kids. It's kinda hard to post an update when there are children jumping on you hahaha Link to comment Share on other sites More sharing options...
Compassion Posted February 26, 2013 Author Share Posted February 26, 2013 I have been refining my workout over the past 4-6 weeks and found one that seems to be working really well for me. I am 3 weeks away from my next progress photo so I am pushing really hard to get my diet and workouts in check. I am still going to the gym 6-7 days a week, and loving every second of it. I watched a Youtube video of C.T Fletcher talking trash about "overtraining", and choose to believe him ( for now ) haha. Anyways, since my routine has been changing it has been hard to document my progress, but I will show some 1 MR changes thus far. Link to comment Share on other sites More sharing options...
Compassion Posted February 26, 2013 Author Share Posted February 26, 2013 Bench Press:When I started in November of 2012, I could BARELY push up 95lbs on the bench. I wouldn't say that was max, but pretty damn close. As of today, February 26, 2013, my max is about 180lbs. I feel like I could probably do 5-10lbs more if I did it earlier in my routine, but that hasn't happened. My WORKING sets are from 140-160 usually. Deadlift:I avoided doing these at the beginning to avoid injury due to bad form or weak core muscles. But when I did try, I had a hard time lifting 115lbs. I still haven't tried a MAX because again I don't want to hurt myself, but I am doing working sets of 8-10 reps at 205lbs. I will try and work some more max reps out this week and compare to my first few weeks. Link to comment Share on other sites More sharing options...
Compassion Posted March 11, 2013 Author Share Posted March 11, 2013 So I hit a new max in flat bench on Saturday. 202lbs x 2 . I am confident in hitting 210 this week! Also, progress pics are coming this week! Can't wait to see progress ! Link to comment Share on other sites More sharing options...
Compassion Posted April 19, 2013 Author Share Posted April 19, 2013 Huge day for me yesterday on the bench! 2 PLATES!! (225lbs). Seriously, less than 4 months ago, I was struggling to put up a pair of 35lb plates more than 5 time. And now I am pushing 225lbs for 2 reps just for good measure. I have a feeling I could have got another rep or two if I did it earlier in my workout. Will push for 2 plates and a 5 on each side this week. WOO! This was the biggest rush for me at the perfect time this week. Work has been extremely busy/stressful and this made it all better. Link to comment Share on other sites More sharing options...
Mini Forklift Posted April 19, 2013 Share Posted April 19, 2013 Congrats on the bench, huge lifting !! Nice accomplishment there for sure. Link to comment Share on other sites More sharing options...
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