Fashong's Journal [Forum Archive]

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Fashong's Journal

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Posted by: Fashong

Everyone else has one so why not me.. I want to keep track of my progress to. I am going to try to get measurements for cheats, arms, neck, etc and bodyfat percentage.

Posted by: shiznit2169

good luck

Posted by: Fashong

Thank you.

Posted by: LW83

G'Luck

Posted by: Fashong

Thanks Luke. Here is my routine right now guys...

Day 1 : Chest/Triceps, Biceps, Shoulders, and Abs

Chest
Flat Barbell Bench Press : 3 x 6-8 reps
Flat Dumbbell Press : 2 x 6-8 reps

Triceps
Dips : 2-3 x 6-8 reps
Tricep Pulldowns : 2-3 x 6-8
Bench Press : Until failure

Shoulders
Seated Dumbbell Press : 2 x 6-8
Standing Lateral Raises : 1 x 10

Biceps
Standing EZ Curl Bar Curls : 2-3 x 6-8 reps
Dumbbell Concentration Curls : 2-3 x 6-8 reps

Abs
Crunches : 60
Weighted Sit-ups : 60

Day 2 : OFF

Day 3 : Back, and Wrists

Back
Deadlifts : 3 x 6-8
Chin Ups : 2 x 6-8
DB rows : 2 x 6-8
DB shrugs : 1 x 10

Wrists
Wrist Curls : 2 x 10

Day 4 : OFF

Day 5 : Legs

Legs
Squats : 3 x 6-8 reps
Leg press : 2 x 6-8 reps
Leg Curls : 2 x 6-8 reps
Standing Calve Raises : 4 x 10 reps

Day 6 + 7 : Cardio

Posted by: LW83

YUCK man! what's your goal? :|

Posted by: Fashong

Strength

Posted by: LW83

drop the cardio, focus on diet

Posted by: Fashong

Today, I cheated and had a oreo :'( lol. It was after the mile run we had to do in gym

Posted by: Fashong

I haven't seen any gains lately or seen my biceps get any bigger

. I will keep training though and hopefully see gains.

Posted by: LW83

what is your diet

Posted by: Seanp156

Yes, what is your diet? Another thing is, by the sounds of it you haven't been training with a good routine for very long. Even with a good routine and decent diet it could take a full month or more before much is noticeable.

It also depends what kind of gains you're looking for. Strength gains would be the most obvious, but phyical ones are a bit more difficult to tell. One thing I've noticed that keeps getting better and better are the striations in my shoulders. It's not like after a month you're going to be buff, but you'll see little encouraging things every so often (maybe every 2-4 weeks) that push you on.

Posted by: shiznit2169

guys, i think fashong decided to quit doing his journal especially since it has been 8 days and he never posted a routine...

Posted by: Fashong

Shiznit my routine is posted up above... I will post my diet tomorrow

Posted by: PreMier

I sent you a revised routine. The one above is Yuk, just like Luke said

Posted by: LW83

That was nice of Jake! I would deffinate take any advise he offers.

Posted by: Fashong

Oh yea sorry I didn't post that one yet here it is lol..

Day 1 : Triceps/Delts/Chest/Abs

Chest
Flat Barbell Bench Press: 2x4
DB Bench: 6-8x2

Triceps
Close-Grip Bench Press: 4x3/Untill Faliure

Delts
Bent Over Lateral Raises
Tricep Pushdowns: 8-10x2

Abs
Crunches : 60
Weighted Sit-ups : 60

Day 2 : OFF

Day 3 : Biceps/Back/Wrists

Back
Seated Cable Rows: 8x3
Single Arm DB Rows: 6x3

Biceps
Standing EZ Curl Bar Curls: 3x3
Dumbbell Hammer Curls: 6x2
Pull-ups: Failx2

Wrists
Wrist Curls : 2 x 10

Day 4 : OFF

Day 5 : Legs

*Squats: 4x4
*Dead-lifts: 8x3
SLDL: 6x3
Seated Calves: 10-15x3
Standing/Donkey Calves: 10-15x3

*alternate every 2 weeks.

Day 6 + 7 : Cardio

Posted by: LW83

What is the cardio for?

Posted by: PreMier

Thats not the routine I sent you

Stop seperating it into "groups".

Day 1 was something like
Flat BB bench
CG bench
Standing DB or BB military
Bent over lateral raises/face pulls
DB flyes
Pressdowns

Posted by: PreMier

Oh, here it is. One day of cardio is in there

Posted by: LW83

Good lookin' routine

Posted by: Fashong

I want to seperate it into groups like triceps and stuff lol. Alot neater and I know what im working.

Posted by: Fashong

I have had VERY good results so far with that routine, thanks again premier. I am also helping other people lift and they are getting results as well.

Posted by: The Monkey Man

Just read that routine...

Nicely rounded setup, is this designed for <bulking, general purposes>?????

Posted by: PreMier

Strength/hypertrophy

Posted by: TheCurse

when i was first growing i found i got a lot more out of med rep sets, like 8's, rather than these really low 2 and 4 rep sets. just something to consider kiddo.

Posted by: PreMier

Quote:

Originally Posted by TheCurse

when i was first growing i found i got a lot more out of med rep sets, like 8's, rather than these really low 2 and 4 rep sets. just something to consider kiddo.

Got a lot more what? He said he wanted to focus on strength rather than hypertrophy specific.

Posted by: TheCurse

growth. Muscle.

Posted by: PreMier

Quote:

Originally Posted by PreMier

Got a lot more what? He said he wanted to focus on strength rather than hypertrophy specific.

Posted by: TheCurse

riiight. relax neighbor i was just offering a little advice to the kid, not trying to be righter than someone.

Posted by: Fashong

6/8/05 - Not seeing my muscles get to big bigger but I see maybe a slight increase. My biceps are changing into more of a ball then really growing. I am getting a little stronger but not to much. I will stay dedicated and motivated and hope good things will come.

Posted by: Fashong

How long should I use one routine before switching it up and how should I switch it up?

Posted by: TheCurse

at your stage i wouldnt worry about switching it up so much as i would make sure to keep the bread and butter lifts going consistently. its all about consistency. dont expect to see results in a week or a month. just strive to get stronger without injuring yourself. your only 15 man you got plenty of time. if you do shit right now you can accomplish quite a bit with your body if you want to.
one day you will wake up and look at your 18 inch (or bigger) arms and you will be standing there thinking to yourself 'when the hell did my arms get so big?'.

Posted by: Fashong

What is some stuff I should eat to gain weight, and how much weight should I gain? My best friend is 200+ 5'9-10" sits on couch all day with bad eating habits and thinks he can beat me in boxing and weight lifting. So, just incase I really need to start training hard.

Posted by: Fashong

Today I tried to lift I was curling, and I couldn't do the normal weight I usually do... I have sharp muscle pain near my left elbow in the middle of my forarm and arm. What should I do?? Take a week off? I feel like crap since this happened

Posted by: TheCurse

definately take a week or more off. your building your foundations now and definately dont want to mess anything up.

Posted by: PreMier

Why arent you posting your workouts? How am I supposed to know if your periodizing your training or not?

Posted by: Seanp156

I was wondering the same thing. A journal is a lot more useful if you post your workouts in it.

Posted by: shiznit2169

remember, he's only 14. I dont think a 14 year old would spend his time keeping track of his journal and is probably out with his friends bullying kids in the park.

Posted by: Fashong

I posted my workout before it's in here but I will post it again, heh.

Posted by: Fashong

BTW, shiznit, I turned 15 may 3rd

Day 1 : Triceps/Delts/Chest/Abs

Chest
Flat Barbell Bench Press: 2x4
DB Bench: 6-8x2

Triceps
Close-Grip Bench Press: 4x3/Untill Faliure

Delts
Bent Over Lateral Raises
Tricep Pushdowns: 8-10x2

Abs
Crunches : 60
Weighted Sit-ups : 60

Day 2 : OFF

Day 3 : Biceps/Back/Wrists

Back
Seated Cable Rows: 8x3
Single Arm DB Rows: 6x3

Biceps
Standing EZ Curl Bar Curls: 3x3
Dumbbell Hammer Curls: 6x2
Pull-ups: Failx2

Wrists
Wrist Curls : 2 x 10

Day 4 : OFF

Day 5 : Legs

*Squats: 4x4
*Dead-lifts: 8x3
SLDL: 6x3
Seated Calves: 10-15x3
Standing/Donkey Calves: 10-15x3

*alternate every 2 weeks.

Day 6 + 7 : Cardio

Posted by: ihateschoolmt

You're supposed to post what you do each work out you do with the weight you used for each exercise.

Posted by: Fashong

Alright, I promise I will I think not this monday but next is when I should start lifting again

Posted by: Fashong

Im suppose to post what I eat right?? I just had a chocolate milkshake :/ lol. High in protein ^^ I will run and stuff ALOT tomorrow to work it off I promise

Posted by: Seanp156

You CAN post what you eat. Some people post everything and include grams of carbs, protein and fat per meal, but I don't. Generally I eat pretty much the same things every day, but sometimes the amounts vary. If my diet was a really big problem, then it would probably help to make myself post it every day, but right now I don't think it's necessary.

Posted by: Fashong

Chocolate milkshake again today, when my mom asks me if I want one I can't refuse

Posted by: Fashong

I am gonna start lifting this monday, 1 day. I hope that was a week lol

Posted by: Fashong

I changed my mind, I am gonna start on wednesday..

Today I had

Breakfast:
2 white toast
2 whole eggs
8oz chocolate milk

Lunch:
Rigatonis - some sort of pasta
8oz Whey Protein Milk

Dinner:
Rigatonis
2 whole eggs

Posted by: WATTS

your diet is bad...if you really want to see gains your ganna have to change it.

Posted by: Fashong

Like how?? What should my diet be?

Posted by: P-funk

read the stickies. Your diet is really bad! You could make a lot more improvements if you tighten it up!!

Posted by: Fashong

Well, mostly one problem is my parents won't get me all the food I need, and there is barley anything in the house to eat!

Posted by: P-funk

why wont they get you the food you need? Don't they want you to be healthy? they don't buy meat?

Posted by: Fashong

I have hotdogs, and chicken lol... No, they don't care to much. My mom hardly ever goes shopping anymore and everytime im hungry I go into the kitchen at least 8 times looking around for something to eat and I can't find anything

Posted by: P-funk

Quote:

Originally Posted by Fashong

I have hotdogs, and chicken lol... No, they don't care to much. My mom hardly ever goes shopping anymore and everytime im hungry I go into the kitchen at least 8 times looking around for something to eat and I can't find anything

I would just eat chicken. they don't but read meat? Hot dogs are shit. get some tuna and cottage cheese.

Posted by: Fashong

I should buy food online, anyone know a good site? lol

Posted by: P-funk

freshdirect.com

Posted by: Fashong

We're sorry, but you must have a valid home address in the Tri-State area (New York, New Jersey and Connecticut) in order to register.

Thats what happens when I checkout and try that, my address is real... oh well

Posted by: WATTS

why cant you just go to the grocery store?

Posted by: Fashong

22 miles from my house, drive me?

Posted by: shiznit2169

22 miles? what the fuck?

There are 4 grocery stores close to me, all within 5-10 miles.

Posted by: TriZZle305

eat more than what you're eating, i have a shitty diet but i just eat a lot and it works for me, Im sure your mom will buy you stuff if you keep asking constantly, tell her to buy you loads of sandwhich meat.. ham, chicken, tuna, turkey, hamburgers, then everytime you're hungry make a sandwhich

Posted by: Fashong

Are hoagies any good?? Cheese, lots of meets like ham, pickles, lettuce, etc?

Posted by: Fashong

Food Calories Carbs Protein

8oz Milk 110 13g 8g
Egg 80 0g 7g
Egg 80 0g 7g
Toast 70 13g 2g
Toast 70 13g 2g
8oz Whey Milk 218 15g 30g
Noodles 190 26g 5g
Noodles 190 26g 5g
lots of pasta no clue no clue no clue
8oz Whey Milk 218 15g 30g

~
~
~

Posted by: Fashong

Standing Ez-curl bar curls : 4 sets x 6 reps : 50
Standing Ez-curl bar curls : 4 sets x 6 reps : 60
Standing Ez-curl bar curls : 4 sets x 6 reps : 66

(1 arm)Concentrated DB Curls : 1 set x 4 reps : 25
(1 arm)Concentrated DB Curls : 1 set x 4 reps : 25
(1 arm)Concentrated DB Curls : 1 set x 4 reps : 30
(1 arm)Concentrated DB Curls : 1 set x 4 reps : 30

This is what I did on wednesday just for biceps..

Posted by: Fashong

Today I was benching and I was doing around 110 2 times so far. Making progress, it's not my max bench, I can probally bench my weight. I started with 45 lbs which was the bar.

Posted by: P-funk

bump

Posted by: Fashong

I can't do squats or calf raises. The bar hurts to bad on my back expecially since its badly burnt from awhile ago and skin is messed up.

Posted by: P-funk

Quote:

Originally Posted by Fashong

I can't do squats or calf raises. The bar hurts to bad on my back expecially since its badly burnt from awhile ago and skin is messed up.

burnt? like sun burt or like you were in a fire?

why does it hurt? wrap a towel around it if it is that bad.

why can't you calf raise?

you can deadlift can't you?

Posted by: Fashong

I can deadlift, I actually only do around 150 x 8 right now but yea. Sun Burnt, I tried to get tan when I was 12 and I was in ocean all day for like 10 hrs.. No calf machine.

Posted by: P-funk

12?? You have been burnt for 3 straight years? Holy shit man! can you post a picture of that.

I don't care about the amount of weight you can deadlift. just that you are doing it is important.

there are more ways to do a calf raise than on a calf machine.

okay, I am off to bed. be back to help later.

Posted by: Fashong

Well, the skin got burnt and it still hurts when I put things on it... Like a heavy bar lol. I might take pics later, I think it is ugly.

Posted by: shiznit2169

fashong, read this article http://ironmagazine.com/article81.html

It will help you out a little, comparing and contrasting form vs weight

Also, try eating 6 small meals per day. That is better than having 3-4 big meals. Another thing is that you are only 15. You're not going to get as strong as you like in a blink of an eye. It takes years to build up strength and size and your at a young age in which your body is still growing. By the time you hit your late teens/early 20's, you will be stronger than most kids your age if you stay dedicated. Just lift hard, eat clean and dont worry about numbers (how much weight you're doing). Just focus on the form and make sure you do a whole variety of exercises and target every bodypart. That means doing abs and calves as well. Treat them like everything else. Another thing i think you're doing too much is curls. Honestly, curls is not going to make you grow. Your biceps are already getting enough work from compound exercises such as pullups, deadlifts, bentover rows, etc... I would only work them directly once a week.

Good luck

Posted by: Fashong

I do only work them directly once a week... I can't do pullups because I have no bar.

Posted by: P-funk

why not train at a gym then where you have access to a pull up bar and all kinds of equiptment?

Posted by: Fashong

Money $$. Parents won't drive me etheir I bet, and the money problem is due to parents won't drive me to a job.

Posted by: P-funk

were do you live that you can't walk to a corner store to work or take a bus to work??

Posted by: P-funk

anyway, what equiptment do you have access too? Are you training in the basement?

Posted by: Fashong

Yes, I am training in the basement. Db's from 20 - 100. Ez-curl bar, barbell, etc. No machines...

Posted by: P-funk

okay cool, that is all you need. No pull up bar though huh..

Posted by: Fashong

Nope, :'(. My calfs are going to be small and I can't do squats. Anyway, I found out my friend entered a competition and I want to compete against him without knowing I am doing it untill it happens. How do I train for strength, I mean slow reps, fast reps, squeezing, wait time after every sets, stuff like that.

Posted by: P-funk

Quote:

Originally Posted by Fashong

Nope, :'(. My calfs are going to be small and I can't do squats. Anyway, I found out my friend entered a competition and I want to compete against him without knowing I am doing it untill it happens. How do I train for strength, I mean slow reps, fast reps, squeezing, wait time after every sets, stuff like that.

what kind of competition?

If you want to work your calves then do stairs (find stairs in your house and pick a number and do that number on each step. IE 10 BW calf raises on all 20 steps with out stopping).

If you want to squat learn to clean and then front squat. Or hold DB's at shoulder level with your palms facing you (like an arnold press) and squat like that. As you are coming out o the suqat you can even add a press (squat and press) and really work your whole body. that will beat you up big time and make you strong all over, especially if you can do it with some amazing weight on those DBs. (read my exercise of the month this month in the IM news letter).

Posted by: Fashong

Quote:

Originally Posted by Fashong

How do I train for strength, I mean slow reps, fast reps, squeezing, wait time after every sets, stuff like that.

Bumping this question, no one else seems to post and help me out

Happy 4th btw!!

Posted by: P-funk

Quote:

Originally Posted by Fashong

Bumping this question, no one else seems to post and help me out

Happy 4th btw!!

I would answer the question if you said what kind of competition you are planning on doing with your friend.

to train for strength lift as fast as you can. Obviously you can't lift a heavy weight slow.

Posted by: Fashong

Why can't I get stronger by lifting a heavy weight slow?? If you think about it, shouldn't I still get stronger and improve?

Posted by: P-funk

Quote:

Originally Posted by Fashong

Why can't I get stronger by lifting a heavy weight slow?? If you think about it, shouldn't I still get stronger and improve?

In order to lift a maximum amount of weight you are going to need to move that bar as fast as possible and recruit as many motor units as you possibly can. the faster you can recruit motor units (CNS effeciancy) the better chance you have of getting the weight up. If you purposly move the bar slow and tempe the speed you will not be able to move a maximum load. Moving slow will however work at a weight that is closer to 75% or more of your 1RM as you can increase the TUT of the set and take advantage of the metabolic affects that will help you build more muscle. However, this will not help you move a maximum load. To move heavy weight you must train your CNS to move fast. The less effecient it is the less likely you will be to hit solid 1RMs. Make sense?

Posted by: Fashong

So if I am curling or benching and say im doing 4 reps, I have to move that bar as fast up and down as I can? What about the contraction and all that other good stuff..

Posted by: Fashong

Also, my workout would go ahead faster... And I would have to lower weight right?? Do I do heavy weight low reps still?

Posted by: P-funk

Quote:

Originally Posted by Fashong

So if I am curling or benching and say im doing 4 reps, I have to move that bar as fast up and down as I can? What about the contraction and all that other good stuff..

Well, the contraction and all that shit has nothing at all to do with strength training. that is pure BB'er bullshit. Obviously you don't want to be throwing the weight around and there are exercises where you aren't necessarily going to be moving as fast as possible. Curls for example, I do with a real controlled tempo. Bench Press however, if I am training for strength, I would be trying to move as fast as possible.

Yes, still using lower reps.

Posted by: Fashong

What rep range should I do for curling, and benching and everything basically to gain strength?? Also isn't going fast and crap called powerlifting?

Posted by: P-funk

Quote:

Originally Posted by Fashong

What rep range should I do for curling, and benching and everything basically to gain strength?? Also isn't going fast and crap called powerlifting?

yes it is powerlifting. I don't understand though? Isn't that what you want? strength?

Posted by: Fashong

Yea, it is thanks. So what rep range?? My normal one I am doing right now is between 2-5

Posted by: Fashong

I am bulking right now, I started at 135lbs now I am 140 lbs. I wanted to know how much I should go untill what weight. I am 5'8". Also I wanted to know what time it is bad to eat at?? Like what time at night.

Posted by: Fashong

BUMP!!! No one is helping me out here... Barley any replies

Posted by: P-funk

squat
bench
dead

Posted by: Fashong

Quote:

Originally Posted by P-funk

squat
bench
dead

And this means???....

Can someone awnser my post from above!

Posted by: P-funk

Quote:

Originally Posted by Fashong

And this means???....

Can someone awnser my post from above!

no one answers your posts because you whine to damn much.

What do you think it means? Squat, bench press and deadlift if you want strength. How mny days a week do you train? If 3 pick a lift to focus on as you max lift and do aux work for the other two lifts on that day.

Posted by: Fashong

Also, I told you I can't squat. One hard part is getting 100+ lbs somehow on my back then squatting and getting it off.

Posted by: shiznit2169

have your friend or family member spot you.

Fashong, like i said...just focus on compound exercises. Train hard 3-4 times a week depending on your routine and eat a lot, especially for a guy at a young age. You are overreacting about this and it will take time. Your arms are not going to grow 5" in 2 weeks. Keep lifting hard, eat a lot and the gains will come.

Posted by: P-funk

Quote:

Originally Posted by Fashong

Also, I told you I can't squat. One hard part is getting 100+ lbs somehow on my back then squatting and getting it off.

Maybe you can learn to clean and front squat?

You can hold DBs up at your shoulder leve (with your palms facing your body, elbows up and pointed forward) and squat like that.

If not just focus on deadlift, bench press, overhead press and a variety of rows since you don't have a pull up bar.

Posted by: Fashong

If not alot of people are gonna post and help out this journal is over for awhile!

Posted by: shiznit2169

Quote:

Originally Posted by Fashong

If not alot of people are gonna post and help out this journal is over for awhile!

how do you expect us to help you when you dont even post your workouts? All you do is whine about everything. Whenever you lift, record the exercises you did, the weight, reps, RI, etc...so we can help you out.

You hardly post in your journal so it gets bumped down 2-3 pages. You need to keep it active for us to help you but you dont. Just read what i posted a few posts up and just lift hard and eat healthy. You're only 15, you got a long way to go.

Posted by: Seanp156

Honestly, if you don't post your workouts and you complain when people give you perfectly good advice, what do you expect?

How exactly are people supposed to help if we don't know what you're doing, or if you refuse to accept advice when it's given?

Like people have said... for squating you can use DBs and hold them up almost like a military press, or you can learn to front squat with light weight first.

Posted by: Fashong

Yesterday

Wide Grip Bench Press
95 x 6 - warmup set
105 x 4
111 x 2

DB Bench Press - I used low weight and contracted on these to make my pecs a little bigger.
40 x 8
50 x 6
50 x 6

Bench Press
105 x 4
105 x 4
111 x 2

I don't know the weight that I did for tricep pushdowns or whatever so I can't post that, again I do not have a spotter so I am trying hard not to get hurt.

Posted by: Fashong

I noticed a little while back I was getting a little under or over 100g protein, I am trying to eat more but it's hard to try and get all of it if I am visiting my grandfather and father in the hospital. I will keep you guys updated with my workouts.

Posted by: Fashong

I am not posting my lifts today but somehow I got an extra 4 reps today off 111 lbs, so 6 reps. I think I still could have did more, it was weird like I got a strength boost.

Posted by: P-funk

How did you load 111lbs on the bar?? Do you have fractional plates?

Posted by: Fashong

heh, yes. For example I have (2) 12 1/2 plates.

Posted by: Fashong

I am going to try and get some video clips of me doing some excercises so you guys can tell me if I am going these right.

Posted by: * Legion *

Quote:

Originally Posted by Fashong

I am going to try and get some video clips of me doing some excercises so you guys can tell me if I am going these right.

this is a good idea, I am trying to do the same. I would be glad to help you out with some of this stuff, if you are serious. Try video taping yourself, lately i have been helping another friend who is having trouble with squats by taping myself and sending him the clips.

keep going with the journal. Keep it simple, P funk is a smart guy and will not lead you astray. Do the movement that will work you the hardest, opt for squats rather than leg press, opt for cleans and deadlifts, over pulldowns and those goofy t bar rows. this is not to say that these are not worthwhile exercises, however, the best gains come from the big lifts. Be patient, keep posting, stay positive.

Posted by: Fashong

New Routine

RepsxSets

Day 1 : Triceps/Delts/Chest/Abs

Chest
Flat Barbell Bench Press: 2x4
DB Bench: 6-8x2

Triceps
Close-Grip Bench Press: 4x3/Untill Faliure (STRENGTH)

Delts
Tricep Pushdowns: 8-10x2
Military Presses: 5-7x2

Abs
Crunches : 60
Weighted Sit-ups : 60

Day 2 : OFF

Day 3 : Biceps/Back/Wrists/Traps

Back
Seated Cable Rows: 8x3
Single Arm DB Rows: 6x3

Biceps
Barbell Curls 5 x 3 (STRENGTH) - Fast Movement
Concentrated DB Curls 5 x 2 (MASS) - Contract Muscle

Traps
Shoulder Shrugs 5 x 3

Wrists
Wrist Curls : 2 x 10

Day 4 : OFF

Day 5 : Legs
Dead-lifts: 3x5 (STRENGTH)
Lunges: 8-10x4

Critque please

Posted by: P-funk

will look at this tomorow. About to go to bed. real quick though....only deadlifts for legs? Also, there are no vertical movements for back.

Posted by: Fashong

I told you about the squats and calf raises, I don't look forward to even doing deadlifts in my basement.

Posted by: P-funk

Quote:

Originally Posted by Fashong

I told you about the squats and calf raises, I don't look forward to even doing deadlifts in my basement.

oh yea, sorry. okay....

try doing:

lunges- 4 sets x 8-10 reps
deadlifts- 5 sets x 3 reps

Posted by: Fashong

Ok I edited it above, g night pfunk.

Posted by: P-funk

Quote:

Day 1 : Triceps/Delts/Chest/Abs

Chest
Flat Barbell Bench Press: 2x4
DB Bench: 6-8x2

Triceps
Close-Grip Bench Press: 4x3/Untill Faliure (STRENGTH)

Delts
Tricep Pushdowns: 8-10x2
Military Presses: 5-7x2

do it in this order:

bench press- 2x4
DB bench press- 8-10x2
millitary press- 6-8x2
tricep pressdown- 12x2
lateral raises- 12x2

every two weeks alternate between starting with bench press and starting with military press. On the weeks when you start with the millitary press substitue CG bench for the bench press. On the weeks when you start with the bench press substitue DB millitary press for the BB military press. Change the reps ranges every 2-3 weeks for the exercises. So bench weeks 1-2= 2 reps, wks 3-4= 5 reps x 3 sets, wks 5-6= 4 reps x 4 sets, weeks 7-8= 8 reps x 3 sets, etc...

Quote:

Day 3 : Biceps/Back/Wrists/Traps

Back
Seated Cable Rows: 8x3
Single Arm DB Rows: 6x3

Biceps
Barbell Curls 5 x 3 (STRENGTH) - Fast Movement
Concentrated DB Curls 5 x 2 (MASS) - Contract Muscle

Traps
Shoulder Shrugs 5 x 3

I think you said because you work out at home that you don't have anywhere to do pull ups or pull downs?? If so then don't do them or find a tree outside to bang some out on. If you do have somewhere to do them then throw them in.

Instead of one arm DB rows do bent over 2 arm DB rows. Also, lie face down on an incline bench and do some light rev. flyes for your rear delts. 2-3 sets of 12-15 reps. Throw in some upright BB rows for your traps too.

Posted by: Fashong

Very confusing about the section of benching because I have no clue what you said. Where did the close grip bench for triceps go and wide grip for chest.

Posted by: P-funk

Quote:

Originally Posted by Fashong

Very confusing about the section of benching because I have no clue what you said. Where did the close grip bench for triceps go and wide grip for chest.

alternate them every other week....so like this:

week 1-2

bench
DB bench
DB military press
tricep pushdown
lateral raise

week 3-4
BB millitary press
CG bench press
Db bench press
tricep pressdown
lateral raises

week 5-6 repeat weeks 1-2
week 7-8 repeat weeks 3-4

alternate the rep ranges every two weeks also.

Posted by: Fashong

Also 2 hand db rows?? Kinda odd if you ask me.

Posted by: Fashong

So I am not doing wide grip BB bench anymore?? Also not CG benching every week?? I think I am going to a competition in 8 months for it.

Posted by: Fashong

Today's Workout

Monday

CG BENCH - (STRENGTH)
55 x 10 - Warmup
85 x 5
91 x 5
95 x 5

MILTIARY PRESSES
35 x 10 - Warmup
55 x 6
65 x 6

DB BENCH - (MASS)
40 x 8
50 x 6

TRICEP PRESSDOWNS
?? x 6

DIPS
Bodyweight x 5
I was having wrist pain trying these out.

ABS
I did some stuff for abs but not posting this.

Posted by: buildingup

is that in kg or pounds?

Posted by: P-funk

Quote:

Originally Posted by Fashong

So I am not doing wide grip BB bench anymore?? Also not CG benching every week?? I think I am going to a competition in 8 months for it.

what are you talking about?? You are benching every week. For the first two weeks it is the first move in your routine. for the next two weeks it is not in the routine at all. Instead you are substituting cg bench. after that the next two weeks you go back to heavy benching. Don't know what is so hard to understand about that??

Quote:

Also 2 hand db rows?? Kinda odd if you ask me.

I didn't ask you actually. You asked me if I remeber correctly. If you don't like it then don't fucking do it. It is like doing bent over BB rows except with DBs. Why do you bother asking me questions adn then arguing about my answer. It would be like asking the best Italian chef in the world for help with pasta sauce and then saying..."Basil?? That is odd??".

Posted by: Fashong

I USE DB's for bent over rows. I don't use both hands at the same time

Posted by: Fashong

Quote:

Originally Posted by buildingup

is that in kg or pounds?

pounds

Posted by: P-funk

Quote:

Originally Posted by Fashong

I USE DB's for bent over rows. I don't use both hands at the same time

yes I know and I am saying to use both hands. Do them like a bent over BB row but using DBs.

Posted by: Fashong

If I bend over on the bench, how do I have stability?? I usually use the hand that isn't doing it at the time to hold myself in place. = D

Posted by: P-funk

Quote:

Originally Posted by Fashong

If I bend over on the bench, how do I have stability?? I usually use the hand that isn't doing it at the time to hold myself in place. = D

argh!! what the fuck!! have you ever done a BB bent over row. Stand the fuck up in one place. Bend over like a SLDL. Hold the god damn Dbs. Get in that SLDL position and fucking row. why is this so hard??

Posted by: buildingup

Even i would understand what p is saying!

Posted by: Fashong

I know but it just sounds weird.

Posted by: Fashong

It would also help if I could find a video on google of someone doing it, which is what I am trying to find now

Posted by: P-funk

Quote:

Originally Posted by Fashong

I know but it just sounds weird.

why does it sound wierd? It is just a bent over row!

Posted by: ihateschoolmt

Quote:

Originally Posted by P-funk

Posted by: * Legion *

Quote:

Originally Posted by P-funk

why does it sound wierd? It is just a bent over row!

whats a "row?" When you say "back," do you mean my butt? Is a picnic bench okay? Its hard to walk with dumbbells in my hand... can i drag them?

Posted by: Fashong

Haha I worked out on sunday thinking it was monday, /cry

Posted by: Fashong

What do you think if I change this

Old Workout
Standing Ez-curl bar: 3 sets 5 reps high weight (Mass) contract at top for 1-2 seconds
Standing alternating dumbell curls: 2 sets 5 reps high weight (Strength)

New Workout
Standing Barbell curls: 3 sets 5 reps (Strength)
Concentrated Dumbell Curls: 2 sets 5 reps (Mass) contract at top for 1-2 seconds

Please tell me what you think since I was doing my old workout on wednesday for about 3 months I think.

Posted by: Fashong

The only reason I am bumping this right now is because I have to workout tomorrow = ).

Posted by: Fashong

I am only posting things I did for my biceps today.

Standing Ez-curl bar
50 x 8 - warmup
60 x 5
66 x 5

Barbell Curls
65 x 8
75 x 5

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