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

---

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

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

---

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

@ 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

@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

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

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

Thursday:

OHP:
100lbs x 3 x 5 (used leg drive on last rep of last set, but nonetheless, increased weight! )

DB ShoulderPress:
33lbs x 3 x 8 (rep PR )

Squat:
45lbs x 10
135 x 5
225 x 2 x 5
235 x 5

BB Bent-Over-Rows:
135 x 5
180 x 5
225 x 5 (too much jerking, went down)
200 x 5

DB Rows:
66lbs x 3 x 8 (rep PR )

Pullups:
3 x 6

@theCrab:

Like this.. but a bit more strict and a LOT less weight Sometimes i jerk like that on the last few reps if i can't go strict.

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Added on June 4, 2011, 9:27 amSaturday and Tuesday:

Nothing. Family trip. I hate family trips. When it's break and i can focus on getting my lifts up, family wants to go somewhere where there's no gym. When it's school, i have too much stress. Gawd, i hate breaks -_______________-

This post has been edited by Kaffatsum: Jun 4 2011, 09:28 AM

@theCrab
You can do them 90deg, but i find it taxing on the lowerback if done at 90deg. Also i can use more weight this way. Check out an exercise called 'pendlay rows', they are done 90deg.

@num123
No, thats loose form. If you browse through his other videos, you can find them done more strictly.

Thursday:
fatass dad wont let me go to gym -.-

This post has been edited by Kaffatsum: Jun 9 2011, 05:13 PM

@theCrab:
Since i'm switching programs* i'm most likely gonna mess around with exercises since the next program allows some leeway. Do you have a video of it being done 90deg?

@mikehuan:
shit, how would i know. I'm totally pissed off 'cause it messed with my schedule (was gonna go thursday/saturday). I would have an off day so i could go really heavy on Saturday on bench/squat/and deadlift. Meh. Any suggestions what to do tomorrow? I havent been to the gym in a week 'cause of stupid holiday family trip ... I still want to go heavy on Saturday.

* I'm gonna switch to WestSide For Skinny Bastards program next week and see if i can add some more weight on the lifts and my body.



This post has been edited by Kaffatsum: Jun 11 2011, 06:04 PM

Saturday:

Felt like messing around.. did some random shoulder shit then did random bicep/triceps then did heavy deadlifts!!


Deadlift:

135 x 5
225 x 5
295 x 1
315 x 1

*HELLZZ YAH!! Funny thing was that i felt as if i could have done more reps but i didn't (didn't want to ruin the happy moment). Form felt good but i still need to get that checked. It wasn't as heavy as i thought, must just be the mental barrier :DDDd

Tuesday:
Beginning of Westside for Skinny Bastards Program:

Bench:
45lbs x 15
90lbs x 5
135 x 6 x 3

DB Bench:
44lbs x 4 x 6

DB Rows:
55lbs x 4 x 15

Rope Face Pulls:
15kg x 3 x 15

BB Rows:
135 x 3 x 5 (very strict)

Decline Situps:
5kg x 3 x 15

*I saw some guy squat 405lbs on the Smith Machine today. Although he was spotted on all reps and it was on a smith machine, it was still impressive. Now i'm even more motivated to get stronger!

This post has been edited by Kaffatsum: Jun 14 2011, 09:52 PM

Thursday/Max Effort Lower Body:

Front Squat:
45lbs x 10
90 x 5
135 x 3 x 5
180 x 3 x 5

Deadlift:
135 x 5
225 x 1
270 x 3 x 5

Leg Curls:
70 lbs x 3 x 8

Lunges:
22lbs DBs x 3 x 10/leg

Plate Pinch:
2 5lb plates : 3 x as long as can hold.



This post has been edited by Kaffatsum: Jun 17 2011, 08:04 PM

Friday/Repetition day:

DB Bench:
22lbs x 10
27.5 x 5
33lbs x 12,13,7 with 60 sec in between sets

Skullcrushers:
10lbs/side x 10
15lbs/side x 3 x 8

LatPulldowns:
60lbs x 10
80lbs x 3 x 10

DB ShoulderPress:
22lbs x 3 x 15

BB Curls:
45lbs x 10
55lbs x 8
65lbs x 8

BB Shrugs:
135 x 10
180lbs x 3 x 10

Dips:
3 x 10

This post has been edited by Kaffatsum: Jun 24 2011, 10:24 PM

Monday/Max Effort Upper Body:

BenchPress:
45lbs x 15
95 x 5
111lbs x 1
135 x 5,5,8,4 (Some guy decided to spot me on 3rd set so i went high on the reps)

DB Bench:
44lbs x 4 x 6

DB Rows:
55lbs x 15,15,10,10 (Last 2 sets focused on the stretch and form)

Rope Pulls:
10kg 3 x 15

BB Rows:
135lbs x 5
155 x 5
180 x 5 (Felt good, havent done BB Rows in a while)

Decline Situps:
5kg x 3 x 10

Dips:
BW x 3 x 10





This post has been edited by Kaffatsum: Jun 24 2011, 09:56 PM