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In Cold Blood...


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Posted by: d32_war10

Alright im a new member but will be starting a journal March 19 (Sunday).

Stats:
Age: 15
Weight: 154
Height:5"7

Bench:190
Squat:315
Deadlift:355

Goal's To Reach By May 1st

Weight:164
Bench:225
Squat:350
Deadlift:395

Supplements I will be taking

NO-Xplode
Omega Thunder
White Blood
(^Have been stacking this for the past few month's. Works very well.)
Multi Pro 32x
Pro-Complex
Glutamine

*I WILL NOT BE RECORDING MY DIET*
But I will be bulking and eating 5-7 meals a day.

Training Scheme..
Some will say that I am simply overtraining but I have had good results with this before. Im coming into this from a 5x5 training routine.

This is a routine our trainer has constructed mainly for football.

Week 1

Day 1 - Sunday
-Core Lifts- reps x sets
Push Press - 85-90% 5 x 4
Power Pull - 85-90% 5 x 4

Aux Lifts
Front Raise - 8 x 3
- Alt. Lift - DB Upright Rows
Side Raise - 8 x 3
- Alt. Lift - DB Military Press
Rear Raise - 8 x 3

Bar Bicep Curl - 8 x 3
- Alt. Lift - Choice
Hammer Curl - 8 x 3
DB Bicep Curl - 8 x 3
- Alt. Lift - Choice
Forearms - 8 x 3 (Reverse Forearm Curls, Behind the back forearm curls etc.)
Neck - 10 x 3 (Light)


Day 2 - Monday
Core Lifts
Bench Press 85-90% - 5 x 4
Hang Power Clean 85-90% - 5 x 4

Aux Lifts
Decline Bench - 8 x 3
- Alt. Lifts - Incline Bench , DB Flies
Close Grip Bench - 8 x 3
- Alt. Lifts - Lockouts, Floor Press
Skulls - 8 x 3
- Alt. Lifts - JM Press
Pushdowns - 8 x 3
- Alt. Lifts - Reverse Pushdown
Hammer Press - 8 x 3
- Alt. Lifts - Chest Breaker
Dips - To Fatigue x 3 sets

Day 3 - Tuesday
Core Lifts (reps x sets)
Squat - 85-90% - 5 x 4
Deadlift 85-90% - 5 x 4

Aux Lifts
Step Ups - 8 x 3
- Alt. Lift - Leg Ext.
Lunges - 8 x 3
- Alt. Lift - Side Lunge
Ham Curls - 8 x 3
- Alt. Lift - SLDL
Glute Ham - 8 x 3
- Alt. Lift - RDL
Calves - 8 x 3 (usually i do 12 x 4)
- Alt. Lift - Seated Calf Raise
Lat Pulls - 8 x 3
- Alt. Lift - Wide Grip Pull-Ups
DB Rows - 8 x 3
- Alt. Lift - Bent Over Rows , Machine Rows
Shrugs - 15 x 1, 10 x 1, 8 x 3, 10 x 1, 15 x 1 (works very well)

Day 4 - Wensday
Same as day 1 but light day.



Day 5 - Thursday
Same as day 2 but light day.


Day 6 - Friday
Same as day 3 but light day.


Day 7 - Saturday (Off)

This a 3 day split, Monday, Wensday, Friday but I have made it a 6 day split, 3 heavy, 3 light and it has been working very well for me.


Posted by: d32_war10

Alright guy's so today I decided fuck it why wait? Legs, back,traps and lats today I was psyched.

30 Min Prior to workout
- 2.5 Scoops NO-Xplode
- 8 Omega Thunder
- 3 White Blood

Warm Up Reps,Weight
Squats (close stance low) - 5 x 135 .. 5 x 225

Chain Squats (close,medium,wide chains weigh 80) - 10 sets of 3.
(real numbers, weight does get lighter for those of you who don't know while going down.heavy weight but easy)
- 3 x 255
- 3 x 275
- 3 x 295
- 1 x 315

Deadlift
- 5 x 135
- 5 x 225
- 5 x 315
- 5 x 335
- 3 x 355

Leg Ext.
- 8 x 90
- 8 x 110
- 8 x 120

Barbell Side Lunge
- 8 x 45
- 8 x 45
- 8 x 45

Ham Curls
- 8 x 90
- 8 x 110
- 8 x 130


SLDL's
- 5 x 135
- 5 x 135
- 5 x 135
- 5 x 135

Calves (Low Weight, High Volume
- 15 x 135
- 15 x 135
- 15 x 135
- 15 x 135

Lat Pull Downs
- 8 x 140
- 8 x 150
- 8 x 16

DB Rows
- 8 x 65
- 8 x 70
- 8 x 95 real happy with this

Bent Over Rows
- 8 x 135
- 8 x 205
- 8 x 205

Shrugs
- 15 x 135
- 10 x 135
- 8 x 225
- 8 x 275
- 8 x 295
- 10 x 225
- 15 x 135

Post Workout
- 8 Capsules Omega Thunder
- 2 Scoops Pro-Comples
- 1 TBSP Glutamine

Overall today I thought I had a good workout felt GREAT!!! No increases yet but I know they will be coming soon. CANT WAIT FOR TOMARROW!


Posted by: Archangel

42 sets!!! Holy Cow!!! Nice #'s being tossed around in here my Friend!!! I am amazed at the volume your doing!!!


Posted by: d32_war10

Thanks Archangel! Really happy someone posted in here. Always looking for some source of motivation really appreciate it.


Posted by: Archangel

Quote:
Originally Posted by d32_war10
Thanks Archangel! Really happy someone posted in here. Always looking for some source of motivation really appreciate it.
My pleasure my Friend, thats why we are here, to help each other!!!


Posted by: d32_war10

Alright soo today's workout went really well.

Pre-Supp's-
- 2.5 Scoops NO-Xplode
- 8 Omega Thunder
- 3 White Blood

3/15/2006
-Core Lifts-
Push Press -
- 135 x 5
- 135 x 5
- 135 x 5
- 155 x 3

Power Pull -
- 135 x 5
- 135 x 5
- 135 x 5
- 135 x 5

Overhead Press (def. could have gone up in weight)
- 115 x 5
- 115 x 5
- 115 x 5
- 115 x 5

Bar Bicep Curl - (well considering i love bicep curls i did 7 sets!)
- 85 x 5
- 85 x 5
- 85 x 5
- 85 x 5
- 95 x 5
- 95 x 5
- 105 x 2 (was VERY happy with this)

Concentration Curls
- 30 x 5
- 35 x 5
- 40 x 5
- 50 x 5 (happy with this also!)

Behind the Back Forearm Curls
- 115 x 8
- 135 x 8
- 135 x 8
- 135 x 8

(NOTE: BELOW I DO EACH GROUP AS 1 SET)
I have no idea how much weight is on there but i put a 2 1/2 on each side because the pully itsself weighs a ton
Set 1
Each 5 reps
Standing Cable Upright Row's
Front Cable Raise
Standing Low-Pulley Deltoid Raise
Bent Over Low-Pulley Side Lateral

Set 2
Each 5 reps
Standing Cable Upright Row's
Front Cable Raise
Standing Low-Pulley Deltoid Raise
Bent Over Low-Pulley Side Lateral

Set 3
Each 5 Reps
Standing Cable Upright Row's
Front Cable Raise
Standing Low-Pulley Deltoid Raise
Bent Over Low-Pulley Side Lateral

Pull-Ups
- 5 reps
- 5 reps
- 25 x 5
- 25 x 5
- 25 x 5
(NOTE: Took a belt and strapped a 25lb DB in it)

Today's workout was awesome I know I will be pretty sore tomarrow. Some weights are goin up and it feel's great. I FEEL GREAT!!

Post Supp's
- 2 Scoops Pro-Complex + 1TBSP Glutamine
- 8 Omega Thunder


Posted by: d32_war10

Another good workout today!

Pre-Sups
- 2.5 Scoops NO-Xplode
- 8 Omega Thunder
- 3 White Blood

03/16/2006
Core Lifts
(changed it up a little just dumbells instead of barbell for this week)
DB Bench Press -
- 50 x 5
- 55 x 5
- 60 x 5
- 65 x 5
Hang Power Clean -
- 135 x 5
- 135 x 5
- 135 x 3 (could have done 5 but my delt was irritating me)
- 135 x 3

Aux Lifts

DB Decline Bench -
- 50 x 5
- 50 x 5
- 55 x 5
- 60 x 5

Floor Press
- 135 x 5
- 135 x 5
- 145 x 5
- 145 x 5

Skulls -
- 65 x 5
- 65 x 5
- 65 x 5


V-Bar Pushdowns -
- 45 x 5
- 55 x 5
- 65 x 5
- 75 x 5

Standing Dumbbell Triceps Extension -
- 45 x 5
- 45 x 5
- 50 x 5
- 50 x 5
- 55 x 5

Cable One Arm Tricep Extension -
- 10 x 5
- 10 x 5
- 15 x 5
- 15 x 5

Seated Palms-Up Wrist Curl -
- 35 x 5
- 35 x 5
- 40 x 5
- 40 x 5

Behind The Back Wrist Curl -
- 135 x 5
- 135 x 5
- 135 x 5
- 135 x 5

Dips -
- 12
- 12
- 12

Weighted Pull Ups
- 25 x 5
- 25 x 5
- 25 x 5
- 25 x 5
- 25 x 5


Post Supps
- 2 Scoop's Pro-Complex + 1TBSP Glutamine
- 8 Omega Thunder


Posted by: Seanp156

Why do you use so much volume? You're gotta be weight training for at LEAST 2 hours with that much.


Posted by: d32_war10

Higher Volume works well for me unlike some. I enjoy and have seen great gains from it so far.

Next will be WestSide


Posted by: d32_war10

Soo I haven't posted in here for about a month because I have been so busy but I need to, so I am gonna manage to post in here again daily.

good workout today!

Pre-Sups
- 2.5 Scoops NO-Xplode
- 8 Omega Thunder
- 3 White Blood

03/16/2006
Core Lifts
(changed it up a little just dumbells instead of barbell for this week)
DB Bench Press -
- 50 x 5
- 55 x 5
- 60 x 5
- 70 x 5
Hang Power Clean -
- 135 x 5
- 135 x 5
- 165 x 3 (could have done 5 but my left delt was irritating me)
- 185 x 3

Aux Lifts

Decline Bench -
- 135 x 5
- 135 x 5
- 145 x 5
- 155 x 5

Floor Press
- 135 x 5
- 135 x 5
- 145 x 5
- 145 x 5

Skulls -
- 65 x 5
- 75 x 5
- 85 x 5


V-Bar Pushdowns -
- 45 x 5
- 55 x 5
- 65 x 5
- 85 x 5

Cable One Arm Tricep Extension -
- 10 x 5
- 10 x 5
- 15 x 5
- 20 x 5

Seated Palms-Up Wrist Curl -
- 35 x 5
- 35 x 5
- 40 x 5
- 40 x 5

Behind The Back Wrist Curl -
- 135 x 5
- 135 x 5
- 135 x 5
- 135 x 5

Dips -
- 12
- 12
- 12

Weighted Pull Ups
- 25 x 5
- 25 x 5
- 25 x 5
- 25 x 5
- 25 x 5


Post Supps
- 2 Scoop's Pro-Complex + 1TBSP Glutamine
- 8 Omega Thunder



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