The Workout For Liberals Sick Of Being Wimpy

[Xyni]

(Yes all liberals I have met are wimpy...including me.)

Specs
23 y/o
Male
6'2
218lb

Alright, my workout is going to focus on a very simple format. 3 days a week focusing on Bench, Deadlift and Squats. This focus will remain until I can accomplish my short term goal.



Short Term Goal (As of 1/2/07) Bench Bodyweight, DL 2x Bodyweight, Squat 3/4 Bodyweight

Once I met this very sad and definitely not lofty goal, I will update and change my short term goal. I will also change the format of my workout but since I am not to that point yet I am not going to post any ideas concerning the change.


A note on conditioning, I definitely want to do some conditioning, most likely I will do it right after my Chest work, and then the day of or immediately following my DL, depending on if I feel like I am rested enough.



I will also make a point of posting what I eat that day. I believe I eat clean (I probably could eat cleaner) but I think like most people my real problem is portion sizes now. Also I do not eat Beef, Chicken, or Pork. I only eat Fish and Eggs. And no I am not a crazy Vegan-Earth-Loving Hippie. I try to eat alot of Tunafish, a decent amount of eggs and I supplement with Whey Protein.

My water intake I believe is fine. I have a one litre Nalgene which I fill frequently throughout the day and I try to avoid everything else except black coffee.

Any Questions?

 

[Xyni]

Workout For Today (Tues 1/2/07)

Bodyweight as of Today 218lb

DB Bench Press (45lb) 12 10 | (40lb) 8
DB Incline (40lb) 7 | (35lb) 8 7
Forearm Curls* (45lb) 30 | (115lb) 20 20
Shrug (135lb) 20 25 25
Bent Over Row (80lb) 10 10
Assisted Pullups (52lb)** 4 | (88lb)** 6

* Forearm Curls, keep them or dump them? I know this forum is anti-Arm Curls, I happen to like Forearm Curls as a means to increasing my grip strength in DL. Would you dump them and sub them with something? I hope to tackle grip training seriously. However, at this point in time, all I have is a gym membership, so if you recommend something a gym won't have, like a sledge, it really doesn't help me yet.

** My pullups suck! The note, when I list a weight, that is weight of assistance, so hopefully it will go down to zero quickly. As I feel like a complete sandy vagina right now, and I should with sad numbers like that.

- All In All I am fairly happy with my workout today. It wasn't the best but it was pretty damn good. I am getting in the swing of lifting after almost 3wks off for finals/a pretty brutal stomach flu. So I am hoping to be 100% in this lifting game soon and add some cardio after this lifting series particularly -


Food & Other Bullshit

Coffee (Not black unfortunately, w/ Armarreto flavored Coffeemate)
Home made breakfast sandwhich
Egg
Whole Wheat English Muffin
Morningstar Farms (Fake) Sausage Patty
(Adding info on this because it probably is a bit unusual)
80 Calories
3g of Fat (Saturated .5, Polyunsaturated 2,Monounsaturated .5g
Sodium 260mg
Potassium 120mg
Total Carbs 3g
Fiber 1g
Protein 10g
Less than a tbl of Mayo
Cheese


Yoplait Light Yogurt (Some sissy ass flavor I am too afraid to mention, fell out of the fridge and broke so I had to eat it or dump it. Probably was one of the chica's I live with...ohh well)
Protein shake (Whey+H2O)

Yoplait Light Yogurt
Baby Carrots

Wheat Tortilla
Cheese
Morning Star Farms Griller Patty
Horseradish Sauce

Salad
Fake Crab Meat
Cheese
Spinach
Walnut Rasp Vinagrette

Banana
Braeburn Apple

 

[Xyni]

No workout today. Still getting back into the swing of it, and I have a manual labor job, and today I get to lift heavy things at work. So I am happy.

Breakfast

The usual breakfast sandwich try it out, it kicks ass.
Coffee (Amaretto coffeemate)
8oz OJ
Lots of H20

Jelly Sandwhich ( God invented Grandparents for Homemade Jelly)

Baby Carrots
Banana
Braeburn Apple
Potato Chips (Yes I realize this isn't clean at all, I sucked today)
Some homemade bread


Not sure what else. Today sucked for eating clean.

 

[takeahnase]

Question: You say you are doing a bench, squat, deadlift split (or at least focus on them), but you do bor's, shrugs and pullups on bench day?

 

[Xyni]

Yeah. I know this seems backwards. Mainly my logic is with some assistance work I was worried about working to hard on the actual day of the major lifts. Most likely next week I will straigthen it out and do the right assistant lifts on the right days. I just was a bit worried because of my threeish weeks off because of finals and being busy/lazy. Even today I did better on which assistance lifts when.

 

[Xyni]

Thurs 1/4/07

BW 218

Squat Day

Squat (135lb) 6 | (115lb) 10
Assisted Pullup (88lb) 10 8
Assisted Dip (88lb) 12 12
Seated Leg Press (130lb) 12 12
Leg Ext (120lb) 5 | (80lb) 8 8


Food & Shit

Breakfast Sandwhich
Coffee W/ Amaretto Coffeemate
OJ
Whey+H20

 

[Xyni]

Alright I am dropping keeping track of my food on here for a few reasons. First off, it is a huge hassle. Secondly, I am not at the point where I am to concerned about my weight of BF%. I am more interested in making gains and I am comfortable with the ones I am making now. So all in all I am not going to worry about it anymore.

Monday 1/8/07 Deadlift Day
BW: Forgot to weigh myself prior to workout.

DL (155lb) 7 7 7 | (205lb) 5 5
BORS (90lb) 10 10 10 10 10
Assisted Pull Ups (88lb) 8 6 6
Goodmornings* (45lb) 10 10 10
Forearm Curls (135lb) 15 15 15

* With the goodmornings I was focusing almost entirely on technique, this is my first time doing them, hence the pathetic weight*

 

[Xyni]

Lifted a day late today. Trying to do a few less exercises only because I haven't been sleeping good. I doubt it is over training, because I don't feel like I am pushing to hard, but you can never be sure until you try to adjust stuff. I might of defeated the 'lifting less' rule because I lifted a lot harder than I did, but we will see tonight how I sleep.

1/11/07

BW 220

DB Bench Press (50lb) 5 5 5 5 3
Assisted Dips (82lb) 10 | (76lb) 8 8 7 8
DB Incline Bench (40lb) 5 5 5 3

 

[Xyni]

Alright so my workouts are getting sporadic again, school has started and so has the stress. I think I am going to try to work on a two day/three day swing schedule. Where I only deadlift every other week. I love deadlifts, but most people seem to agree they are something you can improve on without doing them super regularly.

Today was a good workout, an intro to a two day schedule, and an intro to cardio.

Squat (135lb) 8 8 6
Bench Press (140lb) 10 6 5
Assisted Dips (82lb) 16 10 8
Assisted Pullups (82lb) 8 8 8

Rowing 18 Minutes, high intensity.

I really think I need to cut down on my reps, I think I could go heavier, so I am going to inch my weights towards the heavier side. I am still uncertain with squat form as well. I know I could go heavier but I want to focus on execution as well. I am not sure where the balance is yet.

 

[Xyni]

So next week is my second week of school, hopefully I will get into the gym more often. My problem currently is during school days I only sleep 5.5hrs a night. So when my day off comes I am not sure if it is safe to have a workout then. Any suggestions? Anyone in a similar boat?

I am not keeping track of my body weight until my gym has a decent scale. It seems to be fucked every time I use it so I will just omit it.

Sat 1-20

DB Bench Press (50lb) 7 (55lb) 5 5 (60lb) 3 (55lb) 4
Deadlift (155lb) 5 (205lb) 3 5 3 5**
Cable Pulls (not sure the technical name for this, when you pull cables down to your waist while facing forward. Was waiting for pullup machine) (50lb) 5 (40lb) 6 5
Assisted Pull Up (82lb) 7 (76) 5 5 6

**My deadlift this week sucked really badly. I did not cut down my callouses so they bugged me the whole time. Bleh, next time I will be wiser.**

 

[Xyni]

This workout sucked, I had so little juice and my squat form has dissolved into nothingness. I think I am going to have to go back to box squats. Oh well. Going to a W. Mich powerlifting competition (not to compete of course, because I still suck) but it should be inspiring.

1/23/07

Squat (135lb) 6 6 6 6
DB BP (50lb) 8 (55lb) 7 6 4 (50lb) 4
Front Squat | New to this, so it is bar only | (45lb) 6 6 6
Assisted Dips (76lbs) 8 8 (70lb) 7
Assisted Pullups (70lbs) 7 7 7

Cardio: 20 mins on the elliptical

 

[Xyni]

Started doing something more similar to Carnal's plan..I decided I really HAVE to find time to lift/work out. If I don't its my own damn fault. I need to be in the gym more.

1/26

Bench (140lb) 7 (160lb) 5 5 5 3
Skull Crushers (85lb) 6 6 (really bad form) (65lb) 8 8
Overhead Press DB (35lb) 8 8 8 6
DB Bench (35lb) 8 (45lb) 7 6
Bicep Curls(65lb) 10 (85lb) 6 6 4**

I know this site is anti curls..I decided to incorporate them extremely sparingly, besides I think it is a weak point right now.

 

[Xyni]

1/30

The Deadlift Day

DL (155lb) 7 (205lb) 5 5 5 (225lb) 5
Stiff Legged DL (155lb) 7 6 5
BORS (90lb) 10 10 5
Shrugs* (225lb) 5 7
Pullups (70lb) 6 5 5

Cardio 24min Rowing Machine

 

[Xyni]

2/2

Bench Press

**This workout was fairly bad. I felt my right shoulder giving me a lot of grief. It would seem to pinch my muscle and feel like it needed to pop. I might have to get this checked out fairly soon, my health insurance starts today I think.**

Bench (160lb) 7 5 4 5 3
DB Should Press (35lb) 7 7 7 (40lb) 2 3
Asst Pullups (64lb) 8 7 6
Skull Crushers (55lb) 10 (65lb) 9 9
DB Bench (45lb) 8 10 6 6