***Eye of teh Tiger's OTJ***comments WELCOMED

[Eye of Teh Tiger]

Hi everyone, as of the first of this training journal I'm relatively new to the site. Here's a little bit about my training:

I've been training for about 4 months, however, I just REALLY got into it about 2 months ago, stumbling upon ABC 1 month ago. Some stats:

BF%-Sorry don't know this one.
Weight-150-153(depending on time of day measured)
Height-5'8"
Age: 16

Current Bench 1 RM: 200
Beginning Bench 1 RM: 135
Squat 1 R.M.: 230(gotta work on this, but cant, badly sunburned shoulders!)


A big goal I have set for myself right now, is a bench goal. My goal is to get 250 in bench before the first day of school next year(Last day of school tomorrow). I know I should have a squat goal too, but I dont want to go TOO easy of a goal, and I don't want to make too unrealistic of a goal also, perhaps you guys could come up with a good goal for squats...?


This plans to be a VERY intense summer. I have read and plan to carry out the triceps, forearms, and chest 8 Weeks to... programs. I also would like to get a very good looking back, so I'll be hitting that hard too.

Once we hit Sunday of this week, the program will begin. I'm going to have to come up with a well thought out split, since I should be pretty sore from my workouts! So if anyone wants to offer a good plan while I start to think about it, feel free!

As of now, for the rest of this week, it's going to be undocumented, hardcore, free-form workout. I've got sunburned shoulders,chest,arms,and any other upper body part, so that kinda hurts to work out with.

Questions? Comments? I'm open to anything.

Thanks for the support!

[Eye of Teh Tiger]

Just a post to add this to my favorites.

[Eye of Teh Tiger]

Got my sunday workout done today! It was the first day I've had of a 8 weeks to ... Program. The program was for abs, and boy was I feeling it! /forum/images/graemlins/smile.gif

It was back/abs/calves day, I did it in that order.
Back
Rocky Pullups:

4x4(4 to the front, 4 to the back)
3x3

Deadlift(slept funny so my lower back felt weird, so I went a bit light, also this is the first time with DLs):

135x8
155x8
185x6

Barbell Pull-Overs:

45x10
55x8
55x9

(I don't think I'm doing these right, as it seems I'm going with low weights, and it also feels more like skullcrushers, but I feel like I'm doing it like in the animation)

Abs:

Leg-Pull-Overs:

25 each leg

Hanging Leg Raises(supersetted by Weighted Situps):

Went to failure.

Weighted sit-ups(10 lbs.)

Went to failure, then to hanging, then back to weighted sit-ups.


I reached failure very quickly on the hanging leg raises, they're so hard to hold for 2-5 seconds with legs nearly straight out. Will need to improve in this area a lot.


Calves:

Stair Calf-Raisers:

Held plates in each hand, went to failure, which was just 16, and then failure second time at 7. I think balancing made it harder, also my forearms started to shake like crazy.

Calve Jumps:

100 reps. I don't know if calve jumps are in the exercise section or not, but I just jump using only my calves, absorb the landing with only calves, then immediately jump again, REALLY GETS A BURN!!!!

Weighted Calve Jumps:

Held 25 lbers in each hand, did 50 reps. Man were my feet/calves burning after this!!




You can tell how well intense my workout was by just looking at the workout sheet I wrote my stuff down on. The writing goes from nice, neat, and legible, to barely legible. Towards the end of my workout, I couldn't even write, I was shaking so much from the pump!

Reponses would be appreciated to some of the questions I had in my workout!

[Tuf]

[ QUOTE ]
Questions? Comments? I'm open to anything.

[/ QUOTE ]
Okay, I just have to ask /forum/images/graemlins/grin.gif ...did you mean to have your user name and the title of this journal say "teh" instead of "the?"

[Eye of Teh Tiger]

[ QUOTE ]
[ QUOTE ]
Questions? Comments? I'm open to anything.

[/ QUOTE ]
Okay, I just have to ask /forum/images/graemlins/grin.gif ...did you mean to have your user name and the title of this journal say "teh" instead of "the?"

[/ QUOTE ]

Hahahah. Yep, it's pronounced like "meh" but with a t. /forum/images/graemlins/smile.gif

[book]

Thats some very good progress for only 4 months mate! maybe you will have to up your goal a little if u keep gaining like that /forum/images/graemlins/wink.gif

[Eye of Teh Tiger]

[ QUOTE ]
Thats some very good progress for only 4 months mate! maybe you will have to up your goal a little if u keep gaining like that /forum/images/graemlins/wink.gif

[/ QUOTE ]

Thanks man! You don't think 50 pounds in 3 months is enough?? I really don't feel like I would be able to do better than that!

Also , I've got a question, for you guys. Since I've got the 8 weeks to Bigger Pecs program going on, when would be the best time to try maxing out? Heres my currect split:

Sunday - Calves/Abs/Back
Monday - Triceps/Shoulders
Tuesday - Rest
Wednesday - Hams/Quads
Thursday - Biceps/Forearms
Friday - Chest
Saturday - Rest

[Eye of Teh Tiger]

Todays workout was Triceps and shoulders. Great workout, really felt it at the end:

Triceps

Skull Crushers:
warm up: 25x12
45x9
55x9
60x9

Close Grip Tricep Pushdowns:
Now my workouts are done at home, and something with my pulley system is weird, and I can't fix it, so there's more weight on the thing, than you're actually lifting, since the pulley takes it out.

1 set of 9
set of 7
set to failure
lessened weight, then failure again

Superset of Cable Kickbacks with One-Arm dumbbell overhead Extensions.

3 sets, 9 average reps. I don't know what I had on the kickbacks(read above), but my one-arm dumbbell was actually a ten pound plate(its got a handle), and its a lot harder than it seems. I was surprised by only using 10 lbs, but oh well, still got a good burn.

From my tricep workout, I discovered that my left tricep is weaker than my right, but both are looking very good.

Shoulder workout:

Rocky Presses:

8x65
8x65
10x65(REALLY, pushed myself here)

Plate Upright Rows:

45x10
45x10

FullBarbell Raisers:

45x5
45x1.5(hahah)

Clean And Press:

4x85
3x85

Once shoulders came along, I kind of had to speed up my workout, but I still did get a good tight shoulder in. Training partner had to get going.

[Eye of Teh Tiger]

Oh man, rest day tomorrow.....I DONT WANT TO REST!! I was thinking it was biceps tomorrow so I was getting super pumped up....then I see it's a rest day....what a let down.....

[CheezitMan22]

[ QUOTE ]
Oh man, rest day tomorrow.....I DONT WANT TO REST!! I was thinking it was biceps tomorrow so I was getting super pumped up....then I see it's a rest day....what a let down.....

[/ QUOTE ]

You know, if you really dont want, and dont think you absolutely need it, you could do your next workout, then rest two days in a row. /forum/images/graemlins/laugh.gif

[Eye of Teh Tiger]

[ QUOTE ]
[ QUOTE ]
Oh man, rest day tomorrow.....I DONT WANT TO REST!! I was thinking it was biceps tomorrow so I was getting super pumped up....then I see it's a rest day....what a let down.....

[/ QUOTE ]

You know, if you really dont want, and dont think you absolutely need it, you could do your next workout, then rest two days in a row. /forum/images/graemlins/laugh.gif

[/ QUOTE ]

Hahah, nah, I wish, but I can't do that. I gotta stick to this plan if I'm going to make some of the gains I want to make for this summer. And I'll need to rest my Tris and Shoulders for sure....I think I'll be able to live.

[Eye of Teh Tiger]

I'm actually thinking I'm glad tomorrow is a rest day, my triceps are still feeling it, 12-13 hours DOMS, appeared immediately, haven't disappeared yet! What's weird is that even though my left tricep was worked to failure, and my right tricep not, my right feels tighter when i straighten out my arms. My left tri is weaker than my right one, so when my left fails, I only go that far with my right, this is the proper way to work this, right? It's just weird my right arm feels it more than my left......

[LegendaryWatcher]

Enjoy your day off tomorrow and rest up. Aren't DOMS the best. Way to go on blasting those triceps up. That's awesome.

[Eye of Teh Tiger]

[ QUOTE ]
Enjoy your day off tomorrow and rest up. Aren't DOMS the best. Way to go on blasting those triceps up. That's awesome.

[/ QUOTE ]

Yeah man, 24 hours, with 9 hours of sleep later, they're almost gone.... /forum/images/graemlins/grin.gif

[Eye of Teh Tiger]

Close of my first rest of this journal(once the workout started), is just coming to a conclusion. I was worried I was going to want to workout, if even the tiniest bit, since I got a good set downstairs. But yesterday's DOMS were enoguh to keep me from going down that road. Tomorrow I believe it's legs! Night everyone.....(not expecting reply)

[Psycho Mike]

Never heard of the calve jumps til reading your journal. I bet those would be nice to superset in with another exercise.

[Eye of Teh Tiger]

[ QUOTE ]
Never heard of the calve jumps til reading your journal. I bet those would be nice to superset in with another exercise.

[/ QUOTE ]

I think I kinda pioneered them, not sure though. Gotta get to bed for real now, must get enough sleep for legs tomorrow.

[Eye of Teh Tiger]

Worked the old legs today. Felt really good after, could barely make it up any stairs.

Got Hams, Qauds, and Glutes worked on.

Squats:
135x12
165x10
185x8

Box Step-Ups(supersetted by following):
note: held the tension for longer than 1 sec. more like 3-4 secs.

30x10(5 each leg)
30x10(5 each leg)

Dynamic Adductor Tension:

I did 4 "sets." Two with hands a certain way, then I flip flopped them for the other two.

My Cable Squats:
note: These are like a leg press with a squat, on a cable machine. You lie on your back(on a semi-slippery floor), with a curled bar attached to a low pulley. The bar/cable is under your legs/feet. You do a squat like motion, and push out, then you fight/let the weight pull you back in.

165x12
185x12
195x12
200x12
(I did the sets like these because I have not gotten another set of 45 #ers, hopefully, I will get them soon.

Leg Extension:

70x12
90x12
125x10

(The machine I used changes the "worth" of the weights, and so I had to jump around to find the right weights. The 125x10 was super-dooper hard!)

Lunges To Failure(3x!)

These ones really got me feeling it. Failure 3 times in lunges feels great(AFTER youve set the dumbells down!)

I got 17 reps, 16 reps, 13 reps. Burned like heck.

Overall, GREAT day for the first day of legs(besides calves) of my workout journal! I'm looking forward to many more....

[Eye of Teh Tiger]

OMGosh! Just about 21 hours after my workout yesterday, my butt/hams, REALLY KILL!! I feel them when I am just sitting down! This is awesome!

Now today I got forearms, and biceps.....

[Eye of Teh Tiger]

OK, well I have got 3 days to update here. BTW: My legs workout was amazing, maybe you guys oughtta try it sometime, i felt it for 3 full days after the day I had my workout. A bit of the fourth day even!

Well, I'm going to update each day individually(post wise), so that I can keep my self organized and stuff.

[Eye of Teh Tiger]

OK. Here's thursday's workout!

Today was forearms and biceps. Forearms was the "8 weeks to python forearms" workout.

Forearms

Reverse Preacher Curls

45x12
50x11
45x10
45x10(11th failed, then i did static hold)

Incline Hammer Wrist Curls

X x 12
X x 10
X x 8

(these Weights I did not write down at the time, and Don't remember them now. I recall I didn't write them down because I was getting fed up with how I had to keep adjusting to find the right weight. But I rmemember I pushed hard!)

Barbell Wrist Curls(Next 3 exercises are all supersetted with this, and each other.)

55x10

Behind The Back Wrist Curls

45xfailure(22)

Cliff Hangers

This went to failure, and boy was failure fast with all the forearms workout before this.

Biceps

Preacher Curls:

55x12
55x10
55x8
55x6

Animal Curls:

50x12
50x10
60x8
65x7.5(failure)

Standing Wall Curls:

35x8
35x8
35x6

Two-Hand Cable Curls:

40x8
30x8
30x8
30x8(I REALLY accentuated the squeeze part of this exercise)

Well that's all for forearms and biceps. All in all, I liked the workout. Also got to watch some of the U.S. Open while working out! /forum/images/graemlins/grin.gif

[Eye of Teh Tiger]

Now here's chest day. This was the "8 weeks to bigger pecs" program. I think I might drop it, if I want to be able to reach my goals by the end of summer, I need to be able to check what my max is, and there is basically no time in the week when I can check this out. Otherwise, I would love to continue using it.

Anyways, here it is:

Chest

Incline Bench:(Hold for 5 Seconds after last set)

warm up: 75x20
95x12
95x10
95x8
95x6(seems to be pretty low numbers....then again, I don't incline enough, now I will though...)

Flat Bench:(Program says to use same weight as incline)With same 5 second rule

95x10
95x8
95x8
95x8

Sadly enough, this is all I did today. It was only chest day, and this is all the program called for. This will be changed next week.

[Eye of Teh Tiger]

So, almost done, last update I need to do, right here.

Today, it was the first day of the cycle again, so back, calves, and abs.

Rocky Pull-ups(Changed to rocky pull-downs for next week):

8(4 each way)
6(3 each way)

Deadlifts:

135x12
185x4(whoops, lost my grip!)
185x8

Two-Arm Barbell Pullover(this exercise is sooooo out of my routine! I can't stand this one, doesn't even feel to be working!)

55x9
55x5
(I really do hate this one)

Abs Time

Twisting Hip Raisers:

Did 10 of them

Straight leg Raises:

30 Seconds
60 Seconds
(tried again, but I COULD NOT get them off the ground)

Ab Tucks:

Did 10

Calves:

Plate Calves Raisers:

16x90

Stair Plate Calve Raisers:

16x980

Calf Jumpers:

Did another 100 set of these.

Weighted Calf Jumpers:

Did them with 25 #ers. I was shooting for 75 of these, but only got 55 of them. I don't mind, I got to total failure, and I'm happy.

[Eye of Teh Tiger]

Finally caught up, thank God. My keyboard literally started to die while I was typing it all up. I got a little bit careless about all this, but then I watched a Rocky movie(2), and, like usual, it got me right back into this. That teaches me to not update after EVERY workout.

[LegendaryWatcher]

[ QUOTE ]
but then I watched a Rocky movie(2), and, like usual, it got me right back into this.

[/ QUOTE ]

<font color="blue">I totally dig all of the Stallone movies, especially the Rocky series. I usually can pop in Pumping Iron or another Arnold movie and get pumped if I need it.</font>

[ QUOTE ]
Deadlifts:

135x12
185x4(whoops, lost my grip!)
185x8

[/ QUOTE ]

<font color="purple"> /forum/images/graemlins/grin.gifDoh!! /forum/images/graemlins/grin.gif Don't you just hate it when that happens. That happened to me on SLDL's last leg workout. Great weight though and awesome workout all around. Keep up the intensity /forum/images/graemlins/grin.gif </font>

[Eye of Teh Tiger]

Had triceps shoulder's today:

Shoulders

Close-Grip Bench Press:

95x10
95x9
95x8
95x7
(I never really had to push myself SUPER hard here, so I just felt it was more of a "hard" warm-up.)

Overhead Tricep Extensions:(ez-curl bar, low pulley)

50x10
50x9
50x8
(Don't know if I did them correctly, but they still felt pretty good!)

Tricep Pushdown:

50x10
50x9
50x8
50x7
50x6
50x5
50x4
50x3
50x2
50x1
90x6

.......I don't really know what the HELL happend here. But it felt good. I just figured I'd try this, and it felt pretty good!

Shoulders:

Full Barbell Raises:

I got a couple in, but these really hurt(the bad kind of hurt), so I stopped doing them. Don't know what happend, last week they seemed perfectly fine. Oh well, new exercise for next week anyways.

Shrugs(barbell):

95x11
115x8
115x9
115x8

Rocky Presses:

65x8
85x7
70x8

Clean And Press:

85x7
85x8

Closing statements:

All-in-all, this exercise day felt pretty good. Minus of course the barbell raises which for some reason hurt like hell, so I had to stop. I look forward to some new exercises next week. I don't know how the 10,9,8,7,6,5,4,3,2,1 set worked, but I suppose it felt good, and was something out of the ordinary, so it was fun. I don't know if I'll do it again. maybe though.

Tommorow:

Much Needed Rest Day!

[Eye of Teh Tiger]

[ QUOTE ]
<font color="purple"> Great weight though and awesome workout all around. Keep up the intensity /forum/images/graemlins/grin.gif </font>

[/ QUOTE ]

Thanks for the confidence and commpliments man!

[Eye of Teh Tiger]

Off day....better go play some basketball or something so I don't get tempted to start lifting...

[Eye of Teh Tiger]

Successfully didn't pick up any weights yesterday on my off day. Today I had my legs:

Squats:

135x12
175x10
190x8

Box Step-Ups:

12(6 each leg)
12(6 each leg)

My Cable Squats:

200x12
200x12
200x12
200x12

Leg Extensions:

90x12
115x12
140x10
(Machine is kinda weird, weights are off)

Lunges:

Used 30 #ers. Went to failure 3 times.

Wow, there was a lot of improvement. In the squat, leg extension, and "My Cable Squats."

[IronFuji]

Good workouts in here! BTW, the 8 week chest program calls for another exercise after the incline and flat bench. Read the program again. /forum/images/graemlins/wink.gif

[Eye of Teh Tiger]

[ QUOTE ]
Good workouts in here! BTW, the 8 week chest program calls for another exercise after the incline and flat bench. Read the program again. /forum/images/graemlins/wink.gif

[/ QUOTE ]

Thanks man!

I KNEW that day was WAAAYYY too easy to be a workout made by a person that makes those other 8 weeks to program. I did drop the program however, not because I didn't like it, it's just not any good for what my goals are this summer. I'll probably be picking up the program later.

[Eye of Teh Tiger]

OK. I'm starting to get into the diet area. I weigh about 155, I'm 16,and 5' 8"

Heres some calorie work i did:

67 + 967.2 + 863.6 + 1104 = 2017.2 x 1.6 = 3227.52

3227.52(maintaining)

30/45/25

968.256 - 1452.384 - 806.88

242 - 363 - 89

So what i figured is I would need 242 grams of protein, 363 grams of carbs, and 89 grams of fat. I'd up all of these for a bulk.

Is all my info right?

[Eye of Teh Tiger]

Partial-Rep Reverse Barbell Curls:

55x12
55x10
55x8
55x8

Hammer Preacher Curls:

25x12
25x10
25x8

20x12
20x10
20x10

DB Wrist Curls Supersetted with Reverse DB Wrist Curls:

30xFailure
25xFailure
25xFailure

This had a great pump, and the squeezing felt great.

Preacher Curls:

55x12
65x6
55x8
55x6(failed, then went back for more)

Animal Curls:

50x10
65x8
65x8

Two-Hand Cable Curls:

40x8
40x8
40x8
40x9

Seated Barbell Concentration Curls:

45xFailure
45xFailure

Today's workout was pretty good. My bro was jamming on the guitar/drums so it gave some music to go to. Looking back on my workout, I feel like I went light on my biceps. But so many times during the workout, I went to failure. I think I worked them very well, but it doesn't look like it through the workout. Oh well.

P.S. If anyone reads this, look at my question above!!

[Trackbunny]

Tight werk my friend! You are seriously diesel keeping this up. I can't really help you with bi's, they just aren't my thing. But, I can help you with any sunburned shoulders that you may have later on. 0=)
In the shower carefully loofah the area..be nice to your skin and it will be nice to you. Keep aloe vera and some kind of thick moisture lotion (white stuff normally) in your refrigerator. The cold lotion feels really great on a sunburn after a shower and it helps heal the skin. Best of luck, I'll be checking up.

[LegendaryWatcher]

In regards to your question, you and I have almost the same build. I, too, did my calorie calculations and came up with about the same number. These calculations are just numbers. Everybody has there own set metabolism and should follow it accordingly. Like say for instance you have been eating "X" number of calories for "X" period of time. Ask yourself, "Have I gained or lost, or have I been around the same attributes for a while now?" This is the best way of determining where you stand in regards to caloric intake and energy expenditure. Take your base diet, the one you have been following for a while now, and add the calories up for five days, and then take the average. Now depending on your goals this is the calories you want to start with. Your information may be correct by all means. The macronutrients look like they would work great, but take into consideration the calories as well. They may be a little high, they may not. You want to shoot for a goal gain of 3-5 pounds a month to keep fat gain to a minimum. Just keep close tabs on your measurements and BF and taper from there.

[Eye of Teh Tiger]

[ QUOTE ]
Tight werk my friend! You are seriously diesel keeping this up. I can't really help you with bi's, they just aren't my thing. But, I can help you with any sunburned shoulders that you may have later on. 0=)
In the shower carefully loofah the area..be nice to your skin and it will be nice to you. Keep aloe vera and some kind of thick moisture lotion (white stuff normally) in your refrigerator. The cold lotion feels really great on a sunburn after a shower and it helps heal the skin. Best of luck, I'll be checking up.

[/ QUOTE ]

Thanks! Yeah, that sunburn was a real.....annoyance. It's gone, but I can see it coming back before the summer's end.

[Eye of Teh Tiger]

[ QUOTE ]
In regards to your question, you and I have almost the same build. I, too, did my calorie calculations and came up with about the same number. These calculations are just numbers. Everybody has there own set metabolism and should follow it accordingly. Like say for instance you have been eating "X" number of calories for "X" period of time. Ask yourself, "Have I gained or lost, or have I been around the same attributes for a while now?" This is the best way of determining where you stand in regards to caloric intake and energy expenditure. Take your base diet, the one you have been following for a while now, and add the calories up for five days, and then take the average. Now depending on your goals this is the calories you want to start with. Your information may be correct by all means. The macronutrients look like they would work great, but take into consideration the calories as well. They may be a little high, they may not. You want to shoot for a goal gain of 3-5 pounds a month to keep fat gain to a minimum. Just keep close tabs on your measurements and BF and taper from there.

[/ QUOTE ]

Alright, I'll figure it out that way. I've never been too into following my diet that closely. I've just made sure I haven't been eating too much crap, and that I got plenty of the good stuff. Hopefully I'll actually be able to start a real p/c/f plan sometime soon.

[Eye of Teh Tiger]

Week 2 - Chest

Incline Barbell Bench Press:

120x10
120x8
110x7

Flat Barbell Bench Press:

110x10
115x10
130x6(failed on my 6th rep, but i just BARELY failed to lockout my arms)

Decline Bench Press:

95x10
95x10
105x10
110x8

DB Bench Press:

30x8
30x10
30x10

Incline DB Flyes:

25x10
30x8
30x8

.......
..............
........................Well...today....was......w eird. The numbers seemed very low from what I expected. I did do incline before flat, but they numbers still seemed low. I don't really know...but I feel I did really push myself during it.


I finally did it, I vmoited up a bit of my protein shake today....it's so gross, I can't wait until I get my new flavor......waaarrrrrrrrrgggggggggggggggg!

[Trackbunny]

Ughghghhhg I've done that while running. Just turn the head and keep kicking.

I have like at least 3 or 4 different flavors on hand at all times so that I don'get sick..but long runs will kill me every which way.

[Eye of Teh Tiger]

Yeah, hopefully I should be getting new flavors soon.....I'm never ever using this flavor ever again.....Live and learn.....

[Trackbunny]

Yeah .. i tuna'd out in middle school. I haven't touched tuna in six years.

[Eye of Teh Tiger]

[ QUOTE ]
Yeah .. i tuna'd out in middle school. I haven't touched tuna in six years.

[/ QUOTE ]

Hahah, when did we start talking about tuna?! I like tuna, but like you, I'm probably going to get tuna'd out too.

[Eye of Teh Tiger]

Oh! Just remembered! Rest day tomorrow!!!

[Eye of Teh Tiger]

My boobies are starting to hurt!

.....I also have something to admit, I didn't sleep at all last night! I've been up forming a diet for myself...started and couldn't stop.

Today's an off day, so I'll be able to sleep all day once I become satisfied with where I am in the diet

[Trackbunny]

Don't feel bad, I've gotten really into what I was doing and ended up sleeping 4 hours or so. =)

[Eye of Teh Tiger]

OK. Rest saturday went well, didn't touch any weights. Tomorrow(really, later today) I leave on vacation. There are however weight sets at the resort I'll be going to! So I can continue to work out and everything. I'll only have one day I need to workout there anyways(leave sunday return wednesday). Well......cya in 3 days!

[Eye of Teh Tiger]

Oh! I also printed off 3 JHRs and a coupla other articles from ABC too! Reading material!

[Trackbunny]

Have fun on vacation!