greekgod718

Hello to all,

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:


Workout for 9/3/2002
Incline Bench
115-15
135-10
155-5
155-6 (1 spot)

Pullovers
75-20
85-15
95-8
95-6 (2spot)

For the Chest exercises I went back to back starting with pullovers first...

Barbell Curls
80-12
80-10
100-3
50-21

Hammer Curls
35-10
35-10
40-20( spotted for 10 neg



Cable Upright Rows
100-20
150-12
150-12
120-12

Military Press
90-30
130-15
160-8
90-10



Triceps

V-Pushdowns
110-30
130-20
150-13
100-30


Reverse grip Pushdowns
100-20
100-20
100-20
100-20




Lat pull Downs
80-15
90-15
100-10
60-15


Seated Rows
110-15
140-15
150-10
170-10


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....

train hard or go home

butterfly

Welcome back!

Why not take some pics so we can see the before, then the progress, then the "final" pics???

~Ann
We must teach our children to dream with their eyes open.
-Harry Edwards

greekgod718

I deffinitely will take some pics over the weekend and post some up....

train hard or go home

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.

"Love is a fruit in season at all times, and within reach of every hand." -Mother Teresa

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

train hard or go home

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.

"Love is a fruit in season at all times, and within reach of every hand." -Mother Teresa

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

train hard or go home

greekgod718

pic #2

train hard or go home

greekgod718

Pic #3

train hard or go home

greekgod718

Pic 4

train hard or go home

greekgod718

Pic 5

train hard or go home

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

train hard or go home

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

train hard or go home

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

train hard or go home

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

train hard or go home

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...

train hard or go home

greekgod718

Hey butterfly,

I posted pics Of my b4 shots...If you have not seen them allready...

train hard or go home

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


DeadLifts
135-10
165-10
195-10
215-10


Barbell tricep presses
30-10
50-10
60-10
70-8

Flat Bench
135-10
155-10
175-10
195-6

train hard or go home

greekgod718

Barbell Curls
Warmup w/ 65lbs for 2 sets 10 reps ea.

75-10
80-10
85-10
105-5

Standing Overhead Press
75-10
85-10
95-10
115-10


Bent over Barbell Rows
135-10
155-10
175-10
200-10


DeadLifts
155-10
175-10
195-10
225-8


Barbell tricep presses
50-10
60-10
70-10
70-10

Flat Bench
155-10
175-10
195-10
225-3



I do these workouts 3x's a week for about a month or so...

train hard or go home

Stacey

LOOKING GOOOOOD!

Happy Late birthday!!!! Hope you had a great day!

I Believe in the Impossible!!!

greekgod718

Thank you Princess.... and yes i had a great Day...

train hard or go home

Stacey

welcome

I'm glad you had a great day!

I Believe in the Impossible!!!

greekgod718

9/30/2002

Today I will kick the living shit out of the weight room and post my workouts for today and 9/27/2002 as well...

God i cant wait to lift...

train hard or go home

greekgod718

9/27/2002


Barbell Curls
Warmup w/ 75lbs for 2 sets 10 reps ea.

75-10
85-8
95-5
115-5

Standing Overhead Press
75-10
85-10
115-10
135-6


Bent over Barbell Rows
155-10
175-10
215-8
215-8


DeadLifts
175-10
185-10
225-8
225-8


Barbell tricep presses
60-10
70-10
80-7
70-6

Flat Bench
155-10
195-7
225-3
225-4



9/30/02

Barbell Curls
Warmup w/ 75lbs for 2 sets 10 reps ea.

85-10
95-10
115-6
135-4

Standing Overhead Press
85-10
95-10
115-10
135-6


Bent over Barbell Rows
175-10
195-10
215-8
215-7


DeadLifts
19510
215-10
225-10
225-10


Barbell tricep presses (EZ-curl Bar)
75-12
95-8
75-10
85-8

Flat Bench
175-10
195-10
225-4+3negatives
225-3

train hard or go home