Its been a while since i have logged on to the site and posted any questions or comments I may of had... But Now this time I have been focusing on a goal which i think its possible but I know how much hard work its gonna be...
I am starting this journal just to stay motivated and focused. I have tried to lean on others for support (family , friends) on what my goal is but they dont seem to get it but i know all of you will..at least i hope...
This is my goal: To put on 5 pounds of lean solid Muscle by Jan. 1st. with out that much added body fat If i can put on more muscle then great...
My stats now are as shows: Height > 5 ' 7"
Weight > 164 lbs.
Body Fat > 7% (checked this last month) need to get a more up to date reading...
Measurements: Have not taken them yet!!
Okay this is what i have so far from my last workout:
That just consisted of just my upper body I have a difft journal for my legs:
Leg workout for 9/4/2002
Leg Extensions
155-15
200-10
230-5
155-8
Squats
155-12
225-7
225-8
Leg Press
320-15
410-15
500-15
590-10
Calf raises
130-12
150-12
170-10
210-9
Leg Curls
70-12
80-12
90-8
70-10
That's about it.... for Now
Okay as far as my fuel goes its pretty much repetetive. I eat every 2 hours (try to make at least 7 meals a day).
I do not take any creatine or glutamine I have in the past and I have had some weird reactions to it but thats just me... I stick with 2 original Met-rx 1 hour b4 my workout and 1 right after...
Well that's all I can dump out of my head for now i will keep you all posted on my progress...
And if anyone has any other mass routine or diet tips that they can contribute please feel free to comment... And soon I will start taking some pics of my self so I can show some progress as well....
Posted by: butterfly
Welcome back!
Why not take some pics so we can see the before, then the progress, then the "final" pics???
Posted by: greekgod718
I deffinitely will take some pics over the weekend and post some up....
Posted by: EarWax
Welcome greekgod! May I make some suggestions? Try some deadlifts--the heavier the better. Also, do you do flat bench press? On the triceps, that does seem like quite a few reps for gaining mass. Try increasing the weight and/or doing dips.
Posted by: greekgod718
thank you Earwax,
The regimen that i am on is only for two weeks.. But you are deffinitely right about deadlifts they do blow you the hell up.. I will be doing flat bench and deads in 2 weeks... I try to be as strict as possible when doing those exercises then again I try to keep my intensity level on overload..lol
Posted by: EarWax
Haha.. never mind my malakas (spelling?) I just saw your pics and you don't need any advice from me. You look ripped! You kinda look like a younger version of Lou Ferrigno (sp?) Do you have any tips for me, what is your diet like? What kind of routine do you use? How many days a week do you workout? I am just interested because I am changing mine routine up after next week and it looks like whatever your are doing is working fine.
Yeah deadlifts helped me add mass quickly, I love them, but my grip is failing at the moment.
Posted by: greekgod718
Okay Now I went out today and bought a tripod to take some pics with my digi Cam.... Yes unfortunately I have no beautiful woman to aid me in rubbing oil on me and taking some snaps...lol
Well this is what i look like now I have put on like 3 pound since aug maybe 5 who knows...lol
Posted by: greekgod718
pic #2
Posted by: greekgod718
Pic #3
Posted by: greekgod718
Pic 4
Posted by: greekgod718
Pic 5
Posted by: greekgod718
Upper Body
Light Day
Pullovers
35-15
45-20
55-20
65-20
Inclined Bench Press
bar-20
65-20
85-20
115-20
Barbell Curls
30-30
40-30
50-30
60-15
Hammers
20-20
25-20
25-20
30-15
Cable upright rows
60-30
80-30
90-30
100-20
Overhead Presses
50-30
70-30
80-30
90-20
Tris_ V-Bar pushdowns
60-30
70-20
80-20
90-20
Reverse bar Pushdowns
70-20
80-20
90-20
100-20
Lat pulldowns(behind neck)
60-20
70-20
80-15
100-10
Compound row
60-20
70-20
80-20
90-20
Posted by: greekgod718
I had my workout partner assist me with most of this workout....
Pullovers
75-20
85-15
95-8
95-6(spotted for 2)
Inclined Bench Press
115-15
135-10
155-5
155-6(spotted for 1)
Barbell Curls
80-12
80-10
100-3
50-21
Hammers
35-10
35-15
40-10( All negatives w/spot)
Cable upright rows
100-20
150-12
150-15
120-10
Overhead Presses
90-30
110-15
160-8(spotted for 2)
90-10
Tris_ V-Bar pushdowns
110-30
130-20
150-13
100-30
Reverse bar Pushdowns
Pullovers
35-15
45-20
55-20
65-20
Lat pulldowns(behind neck)
80-15
90-15
100-10
60-15
Compound row
110-15
140-15
150-10
170-10
Posted by: greekgod718
Leg Extensions
155-15
200-10
230-5 (spotted for 3)
155-8
Squats
155-12
225-7
225-8
225-8
Leg presses
320-15
410-15
500-15
590-10
Leg curls
70-12
80-12
90-8
70-10
Calf Raises
130-12
150-12
170-10
210-9
Posted by: greekgod718
For Tuesday Sept. 10th I will post a NEW upper body Workout that will last me for about 2 weeks b4 I change it up again...
I cant wait to tear shit up in the gym...... hehehe
Posted by: greekgod718
Holy crap BATMAN!!!
I did my leg workout yest in like under 30 Min at least it felt that way... I Pushed so hard that I barely can walk today...lolol (I love that good hurting feeling)
Well POINT blank this is what entaled.....
Leg press
2 warmup sets- 180-15x's
Dropset #1- started with 630 lbs for 10 reps then held the weight with out locking out while spotters on both sides removed a 45ls for each side..then did another 10 with 540lbs...Did the same thing held the weights while they removed a plate and again went for another 10 reps... I did not stop the set till I was down to 2 plates on each side......
Dropset #2- Last set (did the same as above)
After that I felt like I saw Jesus himself saying" AY Jerk what are you doing to yourself" But it was great
Then I followed up with some leg extensions, leg curls, and calf raises....
By the end of the workout i wanted to throw up So I guess i had a good one... Thank god I just destroy my legs just 1nce a week...
Posted by: greekgod718
Quote:
Originally posted by butterfly
Welcome back!
Why not take some pics so we can see the before, then the progress, then the "final" pics???
Hey butterfly,
I posted pics Of my b4 shots...If you have not seen them allready...
Posted by: greekgod718
On my birthday 9-23-2002
Barbell Curls
65-10
75-10
85-10
105-6
Standing Overhead Press
65-10
85-10
95-10
105-10
Bent over Barbell Rows
135-10
145-10
165-10
195-10
