Off we go then

Oisinjm

Decided I'd finally start a log to keep myself in check and hopefully get some advice off people along the way. Been lifting semi-serious for about a year and a half for rugby trying to gain size and strength

Age: 17
Weight: 74kg
Height: 5 9 or 5 10 not exactly sure
Position: Flanker

Notes: Tore my rotator cuff recently and can't bench anywhere near my max after 2 months of physio. Hopefully after a while I'll be back to it. Also, I couldn't really give a ****e about BF as long as I don't start to get a tummy on me, no desire or determination to be ripped in anyway shape or form.

Oisinjm

So its all gonna probably kick off on thursday. Planning on starting the following:

Workout #1
Squats - 10-8-6 Reps
Hack Squats - 10-8-6 Reps
Straight Leg Deadlifts - 10-8 Reps
Standing Calf Raises - 12-10-8 Reps
Pullups - 8-6-4 Reps
Seated Rows - 8-6-4 Reps
Dumbbell Rows - 10-8 Reps
Hyperextension - 12-10-8 Reps

Workout #2
Flat Barbell Bench Press - 10-8-6 Reps
Incline DB Press - 10-8-6 Reps
Cable Crossovers - 10-8 Reps
Incline DB Flyes - 10-8 Reps
Shoulder Press - 10-8-6 Reps
Side Laterals - 10-8 Reps
Bent Over Raises - 10-8 Reps
Barbell Shrugs - 12-10-8 Reps

Workout #3
Dips (Emphasize Triceps) - 8-6-4 Reps
Skullcrushers - 12-10-8 Reps
Close Grip BP - 10-8 Reps
Standing EZ Bar Curls - 12-10-8 Reps
Preacher DB Curls - 10-8 Reps
Alt. Seated Hammer Curls - 20-16 Reps

Oisinjm

Bearing in mind I'm 17 and not gonna be to strict with it, don't judge me

Breakfast
3 Weetabix - 250ml milk - 250ml fresh fruit juice

Mid Morning
2-3 pieces of flapjacks
apple/banana
Water

Lunch
2 or 4 (depending on hunger) sandwiches with granary bread
Olive oil spread
Ham/Turkey/Chicken
Sticks of carrot
Yogurt
Water

Mid Afternoon
100gr nuts and seeds
apple/banana
Drink

Protein Shake before gym or when home from school

Evening Meal
Could be anything to be honest, whatever Mammy makes. Spaghetti, curry, stew, chicken + pasta you name it
Yogurt
Drink

Mid Evening
3 Weetabix
250ml Milk
Handful of nuts and seeds
drink

Oisinjm

My mate was going gym so I decided I'd give the new program a shot with him

Flat Barbell Bench Press
60kg

Incline DB Press
15kg each hang

Cable Crossovers
10kg each hang

Incline DB Flyes
10kg

Shoulder Press
15kg

Barbell Shrugs
60kg on Smith Machine

Im pretty happy with the bench, I thought I'd be struggling a lot more on the it with the shoulder but it held up well until the very last rep. It held up ok on the shoulder press aswell but didn't want to push it much more and cause myself harm. Cable crossovers, its the first time I've ever done them so I can see the weight increasing a bit over the next few weeks. Flyes I started out on 15kg and had to drop it down through sheer pain. I put in an extra set on the lighter weight to make up for it. Incline DB press I could have pushed harder I guess aswell. First time I've done shrugs like that and I have to say it rips up your hands haha.

The side laterals and bent over raises were impossible with the injury. This day is probably going to suffer until I get it sorted

Oisinjm

Dips
BW + 15kg 8-6-4

Skullcrushers
25kg 12-10-8

Close Grip BP
40kg 10-8

Standing EZ Bar Curls
30kg 12-10-8

Preacher DB Curls
12.5kg 10-8

Alt. Seated Hammer Curls
12.5kg Arms were in rag at this stage 20-16

G86

Hiya, just wondering where you got the program from? If you're new to training and looking to put on size and strength would you not look into Starting Strength or Westside for skinny bastards? There's a few guys with logs in here doing those who seem to be making good progress on them, if you have a route through the logs you'll see a few examples. Just an idea though!

Also, it would be easier for you and other posters to see your progress if you put in the number of reps also e.g. 10kg x 8 (reps) x 4 (sets)

Oisinjm

G86 wrote: »

Hiya, just wondering where you got the program from? If you're new to training and looking to put on size and strength would you not look into Starting Strength or Westside for skinny bastards? There's a few guys with logs in here doing those who seem to be making good progress on them, if you have a route through the logs you'll see a few examples. Just an idea though!

Also, it would be easier for you and other posters to see your progress if you put in the number of reps also e.g. 10kg x 8 (reps) x 4 (sets)

Got it from my coach, I've never been on Starting Strength before but I know about it alright and Ive read up on it. I can't deadlift properly cause my shoulder pops out (its weird) among other things so this is a contributing factor. I have the reps in my first post with my workout, so I didnt bother putting it in my new posts, but I will from now on.


EDIT: Just edited my last post there, but can't edit my first for some reason. Cheers

Oisinjm

BW: 76.8

Squats
10-8-6 Reps 90kg

Hack Squats
10-8-6 Reps Just trying to get my form right, never done them before. Could anyone post a link to a video which shows you how to do them? Couldn't get the hang of them

Straight Leg Deadlifts
10-8 Reps 85kg

Standing Calf Raises
12-10-8 Reps 70kg

Pullups
8-6-4 Reps BW + 15kg

Seated Rows
8-6-4 Reps 30kg (Could have pushed a lot harder but first time I've done them)

Dumbbell Rows
10-8 Reps 20kg DBs

Hyperextension
12-10-8 Reps BW + 20kg

Oisinjm

3 days on the drink in a row left me in rag. Hasn't been a good week so far.

Incline DB Press
17.5kg 10-8-6 Reps

Cable Crossovers
10kg each hand 10-8 Reps

Incline DB Flyes
15kg 10-8 Reps

Shoulder Press
15kg 10-8-6 Reps (Shoulder was a bit sore here)

Barbell Shrugs
60kg 12-10-8 Reps

Flat Barbell Bench Press
60kg 8-4-4 Reps - I fúcking hate Carlisle. Seriously, the benches were in use for a full 45 minutes. I always start with bench, just pisses me off so much :mad:

Oisinjm

Dips (Emphasize Triceps)
BW + 15kg 8-6-4 Reps

Skullcrushers
25kg 12-10-8 Reps

Close Grip Bench
45kg 10-8 Reps

Standing EZ Bar Curls
12(45kg) 5(45kg) 10(40kg) 8(40kg)

Preacher DB Curls
12.5kg 10-8 Reps

Alt. Seated Hammer Curls
10kg 40-40 Reps (Higher DBs were taken so did more reps)

Ab Crunches
15x3

Oisinjm

Gym was packed today, hour and fifteen minutes and didn't even get everything done

Squats
20kg x 5
40 x 5
80 x 10
85 x 10
85 x 8
85 x 6

Straight Leg Deadlifts
90 x 10
90 x 8
90 x 4
90 x 4

Pullups - use dbs for added weight, 15 & 12.5 being used
BW + 10 kg x 8
BW + 10 kg x 8
BW + 10 kg x 8
BW + 10 kg x 6

Dumbbell Rows
22.5 kg 10-8 Reps

Hyperextension
BW + 20kg 12-10-8 Reps

EDIT: Now that I look at it I actually got nothing done, it was jammers

Oisinjm

Flat Barbell Bench Press
20kg x 10
40kg x 8
60 x 10
60 x 8
65 x 5

Incline DB Press
17.5 x 8
17.5 x 5
15 x 8
15 x 6

Cable Crossovers
10kg each cable x 10
" " x 8

Incline DB Flyes
15kg x 8
12.5 x 10
12.5 x 8

Shoulder Press
15 x 7
15 x 5 WTF?

Barbell Shrugs
60kg x 12
60 x 10
60 x 8

Ab Crunches
x25
x15


Tried to pack it all into a 45 minute session, I think thats why the shoulder press suffered so much. Im in bits

Oisinjm

Should really be adding in here that I have gaelic training twice a week and a match every second sunday. Match today, did something iffy to my quad, think it might be a strain. Gonna RICE it and see how things go, hopefully I'll still be able to squat next week.

Oisinjm

Skullcrushers
25kg x 13
27.5 x 10
27.5 x 8

Dips
BW + 17.5kg x 7
BW + 17.5 x 5
BW + 17.5 x 3

Close Grip Bench
55kg x 5
55kg x 5
50 x 8
50 x 8

Standing EZ Bar Curls
32.5 x 12
35 x 10
35 x 8

Preacher DB Curls
12.5 x 10
12.5 x 8

Seated Hammer Curls
12.5 x 20
12.5 x 16

Oisinjm

Can't do any leg work with the quad, probably could go light, but have Leinster trials next week and don't particularly wanna risk anything.

Flat Barbell Bench Press
20 x 8
40 x 8
65 x 10
65 x 7
65 x 5

Incline DB Press
17.5 x 10
20 x 8
20 x 5

Cable Crossovers
10 on each cable x 10
10 x 8
12.5 x5

Incline DB Flyes
15 x 10
17.5 x 7
15 x 7

Shoulder Press
15 x 10
15 x 8
15 x 6

Barbell Shrugs
80 x 12
80 x 10
80 x 8

Oisinjm

Squats
Bar x 10
40 x 10
80 x 10
85 x 10
85 x 8
85 x 8
85 x 8
85 x 6

Deadlifts
100 x 10
100 x 8
90 x 8

Pullups
15 x 8
15 x 6
15 x 4

Seated Rows
47.5 x 8
47,5 x 6
47.5 x 4

Dumbbell Rows
25 x 10
25 x 8

Hyperextension
BW + 20kg x 12
BW + 20kg x 10

Oisinjm

So it looks like I've done **** all this week but its not the case. On monday and tuesday I did a bit of cardio for trials I had on Wednesday, after which I was in bits and couldnt even think about going to the gym. Managed to hurt my rotator cuff again, but I dont think its too bad. Should be ok in a few days. This is what I did yesterday. Shoulder was sore doing the close grip so I just did pushdowns instead.

Dips (Emphasize Triceps)
BW + 20kg x8
BW + 20kg x8
BW + 20kg x8

Skullcrushers
27.5 x12
27.5 x10
27.5 x8

Standing EZ Bar Curls
37.5 x12
37.5 x10
37.5 x8

Preacher DB Curls
12.5 x10
12.5 x8

Alt. Seated Hammer Curls
12.5 x20
12.5 x16

Tricep Pushdown
Honestly cant remember the weight, did 2 sets x 10

Oisinjm

Squats
Bar x8
40 x10
70 x8
85 x10
90 x10
90 x8
90 x6
120 x4

Deadlifts
40 x10
90 x10
90 x8

Standing Calf Raises
80 x12
80 x10

Pullups
8-6-4 Reps BW + 15kg

Seated Rows
47.5 x10
47.5 x8
47.5 x6

Dumbbell Rows
25kg x10
x8

decided to go for a quick jog with a mate. 1km in 4minutes. Im pretty happy with that.

ab crunches
BW x25

Plank
2 x 20seconds

Oisinjm

Flat Barbell Bench Press
Bar x5
50kg x5
65 x10
70 x8
70 x6

Incline DB Press
20kg x10
20kg x8
20kg x6

Cable Crossovers
12.5 (each cable)x10
12.5 x8
12.5 x8

Incline DB Flyes
15kg x10
15kg x8

Front Laterals
8kg x20
8kg x16

Barbell Shrugs
90kg x12
x10
x8

Oisinjm

Dips (Emphasize Triceps)
BW + 20kg x10
BW + 20kg x10
BW + 20kg x10

Skullcrushers
27.5 x12
27.5 x10
27.5 x8

Close Grip Bench - Shoulder was pretty sore here
50 x12
50 x10
50 x8
50 x7

Standing EZ Bar Curls
37.5 x7
35 x12
35 x12
30 x13

Preacher DB Curls
12.5 x10
12.5 x8

Alt. Seated Hammer Curls
12.5 x20
12.5 x16

Oisinjm

Went over to the Leinster Toulouse match, was unreal. Missed 4 days of gym though

Squats
bar x10
60 x5
100 x10
100 x8
100 x8

Deadlift
50 x10
100 x 5
80 x10
80 x8 - trying to get my form right

Calf Raises
70 x12
70 x10
70 x5 - ****ed up my back, ended the session here after it. Id say itll be grand for wednesday

Oisinjm

Very quick session, match in an hour.

Chins
BW +20kg x8
BW +20kg x8
BW +15kg x8

Wide Grip Pullup
BW x7
BW x5
BW x4

BW Pushups
20 x5

cardio,shoot me

just wondering, are you sure your squatting to depth? your squat seems a good bit stronger than your deadlift..

Oisinjm

cardio,shoot me wrote: »

just wondering, are you sure your squatting to depth? your squat seems a good bit stronger than your deadlift..

Yeah I noticed this myself. I'm getting to what I guess you could call I right angle at my knees and pushing back up, should I try get lower? theres only I'd say about 2" or 3" til i hit the rack. Could just be me being **** at deadlifting and this being the first time I've had it in a program.

cardio,shoot me

Oisinjm wrote: »

Yeah I noticed this myself. I'm getting to what I guess you could call I right angle at my knees and pushing back up, should I try get lower? theres only I'd say about 2" or 3" til i hit the rack. Could just be me being **** at deadlifting and this being the first time I've had it in a program.

maybe grab a vid of the squat and deadlift? see if theres anything wrong with either of them.

Oisinjm

Unfortunately I don't really have a way of video'ing anything. Ill get one of the instructors to check it out though. Thanks man.

Bench Press
67.5 x10
67.5 x7
67.5 x6

Cable Crossovers
12.5 each hand x10
12.5 x8

Incline DB Press
20kg x10
20kg x8
20kg x6

Incline DB Flyes
15kg x10
15kg x8

Shoulder Press
15kg x10
15kg x7
15kg x6

Shrugs
80kg x12
80kg x10
80kg x10

FTA69

Good lifting lad.

Eh.. did someone alter your signature without your knowledge though?

Oisinjm

FTA69 wrote: »

Good lifting lad.

Eh.. did someone alter your signature without your knowledge though?

Cheers, ha yeah think it was my brother but I've grown fond of it so its staying

Oisinjm

Did my arm day yesterday, was sick all week felt ****. Forgot to put up the workout so I'm not arsed doing it now. Didn't make any gains as far as I remember

Oisinjm

Squats
40 x8
70 x6
100 x10
100 x8
110 x8

Deadlifts
60 x5
95 x10
95 x8

Calf Raises
90 x12
90 x10
90 x8

Pullups
BW +15 x 8
BW +15 x 6
BW +15 x 4

Seated Rows
50 x 8
50 x 6
50 x 4

Dumbbell Rows
25 x 10
25 x 8

Hyperextensions
BW + 22.5kg x 12
BW + 22.5kg x 10

Parsley

Oisinjm wrote: »

Yeah I noticed this myself. I'm getting to what I guess you could call I right angle at my knees and pushing back up, should I try get lower? theres only I'd say about 2" or 3" til i hit the rack. Could just be me being **** at deadlifting and this being the first time I've had it in a program.

as in your thighs and calfs are 90 degress to each other? sounds like a half squat to me... your thigh should be parallel to the floor for a full squat.

Oisinjm

Parsley wrote: »

as in your thighs and calfs are 90 degress to each other? sounds like a half squat to me... your thigh should be parallel to the floor for a full squat.

Sorry Im a retard when it comes to maths, angles etc. Thats what I meant. I'm 95% confident that my squat form isn't something to be worried about. The deadlift on the otherhand... I wouldn't really know at all. I'd say my form on it is God awful. I did my best to try sort it out today, but I'm really not sure.

Parsley

http://www.idfpa.plus.com/Referees2007.pdf

sher have a read of that to make sure it's all kosher

Oisinjm

Bench Press
67.5 x8
67.5 x6
50 x12

Cable Crossovers
12.5 each hand x10
12.5 x7

Incline DB Press
22.5kg x10
22.5kg x7
22.5kg x5

Incline DB Flyes
15kg x10
15kg x8

Shoulder Press
15kg x10
15kg x6
15kg x6

Front Raises
15kg x10
15kg x8
10kg x12

Shrugs
80kg x12
80kg x10
80kg x10

Oisinjm

Exam time, been studying like nothing else, hasnt left much time for gym. Squeezed a small home workout in today.

Wide Grip Pullups Supersetted With Pushups
30 second break inbetween
Set 1: 6wgpu 20Pushups
Set 2: 5wgpu 20Pushups
Set 3: 5wgpu 12Pushups
Set 4: 5wgpu 14Pushups

Concentration Curls
10kg x20
10kg x20
10kg x20

Curls
10kg x15
10kg x15


I have zero equipment and just did it so I don't feel too guilty. Meh

Oisinjm

Squats
40 x10
60 x10
90 x10
100 x10
100 x8
100 x6
60 x12

deadlift
Sorted this out I think, felt much better, could have upped the weight more
60 x10
90 x10
90 x8

Calf Raises
100 x12
100 x10
100 x8

Pullups
BW+12.5 x8
BW+12.5 x6
BW+12.5 x4

Could have done more but was sore from yesterday.

Seated Rows
47.5 x10
47.5 x8

db rows
27.5 x10
27.5 x8

Oisinjm

Bench Press
Bar x10
40kg x10
60kg x5
70kg x10
70kg x6
70kg x4
70kg x4

Incline DB Press
25 x8
22.5 x8
22.5 x6

Cable Crossovers
12.5 x10
12.5 x8

Incline DB Flyes
17.5 x10
17.5 x7

Shoulder Press
15 x8
15 x7

Front Raises
10 x20
10 x20

Shrugs
100 x10
90 x10
90 x8

Oisinjm

Squats
30kg x10
60kg x10
90kg x5
100kg x8
100kg x8
100kg x8

Deadlift
60 x10
90 x10
90 x8

Hyperextensions
BW +20kg x12
BW +20kg x10

EDIT: forgot pullups

Pullups
BW +15kg x8
x6
x4

Spent 4 hours playing football on the astro yesterday, I'm pretty impressed with what I just achieved there ha

Oisinjm

Keep forgetting to update this.

Bench Press
Bar x10
40kg x10
50kg x10
60kg x5
70kg x8
70kg x6
60 x10

Incline DB Press
20 x10
20 x8
20 x6

Cable Crossovers
12.5 x10
12.5 x8

Push Press
17.5 x8
17.5 x8

Lateral Raises - first time I've done these in 6 months, delighted. No pain.
6kg x10
6kg x10
6kg x10

weak as **** but glad to be able to do that movement again

Front Raises
8kg x10
8kg x10
8kg x10

Oisinjm

Squats
Bar x10
40 x10
70 x5
80 x5
100 x10
100 x8
100 x6
60 x12

Deadlift
60 x10
90 x10
95 x10
95 x8

Calf Raises
90 x12
90 x10
90 x12

Pullups
BW +15kg x8
BW +15kg x6
BW +15kg x5

DB Rows
27.5 x10
27.5 x7

Seated Rows
47.5 x8
47.5 x6
47.5 x4

Oisinjm

Bench Press
Bar x10
40 x8
60 x8
70 x9
70 x8
70 x5

Incline DB Press
22.5 x5
20 x8
20 x7

Cable Crossover
12.5 x10
12.5 x7

DB Push Press
17.5 x9
17.5 x7

Lateral Raises Supersetted with Front Raises
8kg x10 LR
8kg x10 FR
8kg x10 LR
8kg x10 FR

10kg x10 FR

Shrugs
90kg x12
90kg x10

5 minutes pushing hard on Cross Trainer

Oisinjm

Skull Crushers
27.5kg x12
x10
x10

Close Grip Bench
57.5kg x8
57.5 x6
55 x8

Tricep Pushdown
22.5 x10
stopped here, loads of pain in elbows. anybody know whats up here?

Rope Pulldown
Just supplemented this in here instead of the previous. No pain in elbows for this one.

Standing EZ bar curls
35kg x12
x10
x10

DB Preacher Curls
12.5kg x12
x10
x10

Hammer Curls
10kg x40
x40


Gaelic Match later for cardio

Oisinjm

Squats
Bar x10
40 x10
60 x10
80 x5
100 x10
100 x8
100 x6

Deadlifts
60 x10
100 x1
100 x8
100 x6

Calf Raises
90 x12
90 x10

Pullups
BW +15kg x8
x6
x4

Hyperextensions
BW +20kg x10
x8


Felt good to finally get 100 on the deadlift, I reckon I could have pushed 110 and got a good few reps out on it. Definitely didn't push myself as hard as I could have for that x6 set. Kicking myself now. Oh yeah and does anyone have any help for the elbow pain on my arm day? Mainly when doing triceps?

Oisinjm

Gaelic Match yesterday, managed to do something pretty bad to my knee, so no squatting for the next while. I also split my chin open and my head is melted. Definitely no heavy weights for the next few days.

Pics or GTFO