Thought it'd be a good idea to keep track of my workouts to see what changes can be made.
Been on Rippetoe's Starting Strength for around 2 months. I think im nearing the end soon in about 1 or 2 more months.
I workout around 3-4 times a week going either Tues/Thurs/Sat/ or Tues/Thurs/Sat. Optional workout on Friday if i have time (school,homework..)

Background Info:
Age: 16 turning 17
Height: 5'2'' ( i know.. tiny -.- )
Weight: Around 130 lbs ( i know.. small)
Started training seriously: around March/April.
Location: MuscleGym
Goals: Get stronger and ofcourse bigger.
EAT EAT EAT!!
Continue to increase the weight in the deadlift/squat/bench. Join the 1k club.

Diet: Eat anything in sight.
Trying to eat 5-6 times a day, but solid food is hard to get down that many times..
Taking no supplements/powder/etc.

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Added on May 5, 2011, 6:32 pmTuesday's Workout:


Bench:
Empty Bar/45lbs x 10 WU
95lbs x 10 WU
125 x 3 x 5 Working Set

Squat:
Empty Bar/45lbs x 10 WU
135lbs x 5 WU
225lbs x 3 x 5 Working Set

Deadlift:
Empty Bar/45lbs x10 WU
135lbs x 10 WU
265lbs x 3 x 5 Working Set

Dumbell Rows:
44lbs x 3 x 8

Hyperextension:
10kg plate x 3 x 8

Pullups:
3 x 8

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Added on May 5, 2011, 6:33 pmThurs:

Could not go due to school practice Will hopefully go on Friday.

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Added on May 7, 2011, 6:30 amFriday:

Leg Press:
3 plates each side 3 x 5

Squat:
225 x 3 x 5 (felt heavy today)

Overhead press:
85 x 3 x 5

Barbell Rows:
180 x 3 x 5

Hyperextension:
10kg plate x 3 x 8

Dips:
3 x 8

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Added on May 7, 2011, 3:39 pmSaturday: Could not go to MuscleGym. Visited grandparents, but when to the Club earlier with some mates. Unfortunately, nothing compared to good ol' MuscleGym.

Rear Deltoid Machine:
80lbs 3 x 8

Lat pulldown Machine:
90lbs 3 x 8

DB rows:
45lbs 3 x 8

LegExtension Machine:
100lbs 3 x 8

LegCurls Machine:
80lbs 3 x 8

Horizontal LegPress Machine:
150lbs 3 x 8

Squat on Smith Machine (gym didnt have power/squat rack):
225lbs 3 x 5 (felt easier on the smith machine)

DB Curls:
25lbs 3 x 10

Hopefully will go to MuscleGym on Monday and do some deadlifting work.

This post has been edited by Kaffatsum: May 7 2011, 03:40 PM

Keep at it

Thanks! Every bit of motivation helps

Tuesday:

Squat:
45lbs x 10 WU
135 x 10 WU
225 x 6,3,6 Working Set (needed spot on last set)

OHP:
85 x 3 x 5

Shoulder DB Press:
35 x 3 x 6

Deadlift:
135 x 5 WU
225 x 5
275 x 5,5,1

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Added on May 12, 2011, 6:13 pmThursday:

Bench:
45lbs x 10
110lbs x 5
122 x 3 x 5 (Felt easy, confident i can get 125 x 3 x 5 next bench day)

DB Bench Press:
33lbs x 3 x 10

BB Rows:
179lbs x 3 x 5

DB Rows:
55lbs x 3 x 8

Hyperextensions:
10kg plate x 3 x 8

Pullups:
3 x 8

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Added on May 14, 2011, 6:25 pmSaturday:

OHP:
45lbs x 15
67 x 5
90lbs x 3 x 5 ( yay! been stuck at 85 lbs for a long time -.- )

DB OHP:
35lbs x 3 x 6

Deadlift:
45lb x 5
135 x 5
225 x 5
285 x 5 (Finished set, tried another set but grip gave out and calluses ripped off)
225 x 2 x 5

Leg Press:
3 plates x 8
4 plates x 3 x 6

Hamstring Curls:
60 x 6
70 x 6
60 x 6

Hyperextensions:
10kg plate x 3 x 8

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Added on May 17, 2011, 6:50 pmTuesday:

Bench:
45lbs x 20
90 x 5
115 x 1
125 x 5,10,5 (spotter on set of 10)

DB BP:
33lbs x 3 x 10

Squat:
45lb x 10
135 x 5
205 x 1
225 x 3 x 5 (needed spotter on last set)

Deadlift:
45lb x 10
135 x 5
225 x 5
295 x 1 (tried another rep but just couldnt get it)
225 x 3 x 10

Hyperextensions:
BodyWeight x 3 x 8

Pullups:
3 x 6

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Added on May 20, 2011, 5:38 amThursday:

OHP:
45lbs x 10
67 x 5
90 x 3 x 5
95 x 5,1 (Decided to see if i could go 95lbs, seems i can)

DB Shoulder Press:
35lbs x 3 x 6

Squat:
45lbs x 10
135 x 5
225 x 5
235 x 2 x 5 (Needed a spotter but it felt good)

Leg Curls:
60 x 2 x 6
70 x 6

Barbell Rows:
135 x 10
157 x 2 x 5
180 x 5 (grip gave out)

DB Rows:
55lbs x 3 x 8

Dips:
3 x 10

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Added on May 21, 2011, 7:58 pmSaturday:

Bench:
45lbs x 15
90 x 5
111 x 1
131 x 5,5,8

Squat:
45lbs x 10
135 x 5
225 x 2 x 5
245 x 5 (used spotter)

Deadlift:
135 x 5
225 x 5
305 x 1 (used straps)
295 x 3 (used straps)
225 x 5

Hyperextensions:
10kg x 3 x 8

Pullups:
3 x 6

Skullcrushers:
5kg per side + bar: 3 x 10

This post has been edited by Kaffatsum: May 24 2011, 07:03 PM

.

This post has been edited by hoxy: Jun 13 2012, 09:41 PM

Really solid squats and deads, man.

@ hoxy: not strong enough straps are useful for heavy repped deadlifts. I did 295 for a single but when doing reps, my grip gives out. I also ripped a big chunk of my calluses on my hand and it bled and hurt alot. I don't want it to happen again...

@ -Dan: Thanks man. I want the weight to go higher!

Tuesday:

OHP:
45lbs x 10
65 x 5
85 x 5
95 x 3 x 5 (felt heavy but good)

Seated DB OHP:
33lbs x 3 x 8

Squat:
45lbs x 5
135 x 5
225 x 3 x5 (no spotter, yay!)

BB Bent-over-Rows:
135lbs x 5
157 x 5
180 x 5
225 x 5 (felt as if i was using to much hitch so weighted down)
180 x 5

DB Bent-over-Rows:
55lbs x 3 x 10 (gonna try the 30kg/66lbs DB next time)

Hyperextensions:
10kg x 3 x 8

**STRAPS ARE VERY USEFUL**

This post has been edited by Kaffatsum: May 24 2011, 07:00 PM

.

This post has been edited by hoxy: Jun 13 2012, 10:09 PM

Oh damn, I know what that's like. Used to do gymnastics, the high-bar was pretty brutal to my hands.

.

This post has been edited by hoxy: Jun 13 2012, 10:09 PM

.

This post has been edited by hoxy: Jun 13 2012, 10:08 PM

@hoxy: Since i'm always aiming for a higher 1RM, i dont really care about 'supporting grip strength'. If i fail to get a higher weight on my 1RM deadlift due to grip failure, i need to start working on crushing strength. Any advice on crushing strength??
Furthermore, i already work on my 'supporting grip strength'. I currently use heavy DB rows for high reps (Kroc Rows) and heavy BB shrugs for high reps. Both absolutely obliterate my forearms.
Although, i will be sure to keep your advice close in mind.
But i'll think i'll follow your advice on the pumice stone. People at school think the calluses on my hand is a type of infection -______-

@-Dan: I feel the pain. I don't mind if small pieces rip off but when huge chunks rip off, it takes forever for the skin to rebuild :/

This post has been edited by Kaffatsum: May 26 2011, 06:42 PM

Thursday:

Bench:
45lbs x 15
90lbs x 5
111lbs x 1
135 x 3 x 5 (yay! finally on the big plates )

DB Bench:
44lbs x 6,1
33lbx x 2 x 8

Squat:
45lbs x 8
135 x 5
225 x 1
245 x 3 x 5 (used a spotter on all sets, felt heavy)

Deadlift:
135 x 5
225 x 1
295 x 2,3 (at the end of 2nd rep, i realized i forgot my belt so i stopped and put it on and then blasted the other 3 reps. Used Straps)

Hyperextensions:
10kg x 2 x 8
15kg x 8

Pullups:
3 x 6

*Decided to wimp out on the 315lbs x 1 Deadlift. I want to be sure i get it on my first try.
**A couple of guys stared at my deadlift set. I don't know if that's good or bad. I need to check my form -___-
***Pak Abu said i should take start taking supplements since im going heavy nearly everyday. Any ideas on some essential supplements??
****I also realized that as my OHP goes up, my bench goes up, just a FYI ._.

This post has been edited by Kaffatsum: May 26 2011, 06:55 PM

.

This post has been edited by hoxy: Jun 13 2012, 10:08 PM

Actually i've lifted before but it was stupid and very inconsistent. I never followed a program or did anything beneficial. I would always do arms curls and stupid stuff that wouldnt make me grow. Funny thing is my arms are bad -__-
I've squatted and benched before. My max was 215lbs for squat and 125lbs for bench.
I've never deadlifted before until i started MarkRippetoe's Starting Strength which makes you do the major lifts (Bench,Squat,Deadlift,OHP) and add weight each time you workout. So i only started deadlifting since early March.

I'll definitely try out the towel pullups. I've seen a couple people do it.

I know i'll reach a plateau. I'm actually planning to switch programs when i get my 315lbs deadlift.

MuscleGym in DamansaraUtama. Can't miss it. Great gym. PakAbu apparently trained several bodybuilders so i'll be sure to listen to him when i want to get big and strong.

And since i too want to check my form, ill get a video of me deadlifting when i have someone to do it for me

This post has been edited by Kaffatsum: May 26 2011, 07:41 PM

great, now we can label you an athlete and disregard all your lifts.

kidding bro.

btw kaf, how is it that your squat and bench poundages are so different? just recently tried to bench?

I honestly don't get it, man. Lol, I'm feeling pretty stoned right now since I just got back from futsal.

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Added on May 26, 2011, 11:51 pmI know what you mean. I had literally a strip of skin across my hand ripped off once. Having a shower stung like a b'tch.

This post has been edited by -Dan: May 26 2011, 11:51 PM

Nope :/ Like i said my last maxout was 125lbs.
I guess my bench is just bad -.- But it's been progressing fairly well so nothing to be mad about.

Saturday:

Squat:
45lbs x 10
135 x 5
225 x 1
235 x3 x 5 (Only used spotter on last set, YAH!!!!)

OHP:
45lbs x 10
95 x 5
97 x 1
95 x 5

DB Shoulder Press:
33lbs x 3 x 6

BB Bent-Over-Rows:
135 x 5
201 x 3 x 5

DB Rows:
55 lbs x 5
66 x 3 x 6 (YAH!!!)

Hyperextensions:
15kg x 3 x 8

Skullcrushers:
32lbs per side + bar x 3 x 8


*Entered the gym extremely angry due to stupid bus and gym about to close soon. Left feeling awesome. Only bad thing was OHP didnt go up :/
**On school break for 2 weeks. Finally can focus on eating (alot) more. I have trouble eating alot at school. Lets see what damage i can wreak.



This post has been edited by Kaffatsum: May 31 2011, 08:10 PM

Tuesday/ A shitty start to the training week:

Bench:
45lbs x 15
90lbs x 5
111lbs x 1
135 x 3 x 5 (easy)

DB Bench:
some weight x 8
45 lbs x 3 x 6

Squat:
45lbs x 10
135 x 5
225 x 1
235 x 5,1 (thought i didnt need a spot but i totally failed on the second set.. destroyed my mental state for the rest of the work out...)

Deadlift:
135 x 5
225 x 1
295 x 1
305 x 2 (strapped)

Hyperextensions:
15kg x 3 x 8

*I'm planning to go for the final Starting Strength workout on Saturday. Meaning i'll max out on all the weights for 5 reps.
**The deadlift (305 x 2) didn't feel right. Usually i do deadstop deadlifts (do 1 rep, reset, do 1 rep, reset, repeat until set is over), but this time i tried to touch and go from the ground. I'm gonna stick with deadstops deadlifts.

This post has been edited by Kaffatsum: May 31 2011, 08:11 PM