soxmuscle: heavy duty HIT

Hey guys, I don't know really what to say, so I am going to cut to the chase. When I first came here, I was doing marathons similar to that of Ahhnolds. With the guidance of DD, LAM, and a few others, I have what I feel is an excellent routine and much improved from what I once used.

The routine starts later today, where I will start week one of the "new and improved" routine.

For those who don't know me, I am no taller than 5'5, weigh in at 132, and am trying to be the biggest I possibly can.

My routine goes like this:

Sunday - Legs
Monday - Chest
Tuesday - Biceps & Triceps
Wednesday - Shoulders
Thursday - Back
Friday & Saturday - Off.

It has been suggested to take one of the days off mid week but with work, and school I am unable to change the days I work out for the most part. I also feel that I need atleast a day inbetween chest and shoulders aswell as biceps and triceps which is why I have my routine as it is.

My diet, for the most part, is great. I eat the same thing daily throughout the week and but do have one cheat meal per week whether it be on friday or saturday. I eat peanut butter, I wheat bread, I eat tuna, I eat cottage cheese, chicken, potatoes, brown rice, protein shakes, efas, multivitamins, milk, turkey, carrots, broccoli, green beans, etc. and seem to be getting some excellent results.

I could ramble on for hours, but im at school, and have got to go to my math class. My chest day is today, and I am really excited for it. I will post my workout and diet tonight.

Thanks all, see ya.

Hey soxmuscle..love that name!! :wave:

Welcome! You seem very dedicated and I am sure you will do well adding muscle. I would also suggest breaking up your training a bit more too. If you can't switch days then what about taking Tues off and adding biceps to your Chest workout on Mon and Triceps to your Back workout on Thurs or vice versa.
There are many ways to go about changing your routine to give you more recovery time inbetween your chest and back workouts.

BTW I live in Mass. too! Are you as sleep deprived as I am? I am just happy the Sox came back and destroyed the Yankees...A-Rod is so damn cocky. Glad they put them in their place! Game 3...watch out Cards :rocker:

If you work out 5 days in a row you will be overtrained..

It would be better to have a day off in the middle of the week.

Monday, October 25th 2004

Chest:

Bench Press:
8 x 125
7 x 130
6 x 135
3 x 140

Incline Bench Press:
8 x 95
7 x 100
6 x 105

Decline Bench Press:
10 x 115
9 x 120
8 x 125

Flat Bench, Dumbell Press:
8 x 40's
7 x 40's

Incline Bench, Dumbell Press:
8 x 40's
6 x 45's

Cable Flies:
10 x 120
10 x 120
8 x 140
8 x 140

Close Grip Bench Press:
5 x 115
5 x 115

Total Sets: 20
Total Time: 64 minutes
Best Set: 3 x 140, Bench Press.

I got to the gym real excited today, and was completely focused in getting that routine done as quickly and intensely as possible. For for the few that know, I was once doing routines that as DD has put it, were "marathons." One of my goals when I first joined IM was to get my routine down from the upwards of 40 sets to 20. I have succeeded, not only that, I have cut my workouts down in terms of time by more than half.

I am very proud of what I have accomplished, and I thank alot of the guys on here for getting me past that "more time, more sets, more reps is the key to success" attitude.

Quote:

---

Originally Posted by jstar

Hey soxmuscle..love that name!! :wave:

Welcome! You seem very dedicated and I am sure you will do well adding muscle. I would also suggest breaking up your training a bit more too. If you can't switch days then what about taking Tues off and adding biceps to your Chest workout on Mon and Triceps to your Back workout on Thurs or vice versa.
There are many ways to go about changing your routine to give you more recovery time inbetween your chest and back workouts.

BTW I live in Mass. too! Are you as sleep deprived as I am? I am just happy the Sox came back and destroyed the Yankees...A-Rod is so damn cocky. Glad they put them in their place! Game 3...watch out Cards :rocker:

---

Thanks for stopping by.

Dedicated is definitly one of my best features, and I am obviously hoping to get as big and as strong as i possibly can.

I have thought about switching from a 5 day split to a 4 day and do exactly what you have layed out, but I really like the plan I have currently. I guess I could work more and that would be awesome, but I love working out throughout the week, just love it.

Also, it is not chest and back that I am worried about, I have created my routine based on having a one day rest in between shoulders and chest, aswell as a one day rest between back and bis which I have really grown to like since I made that switch about a month ago.

As for the Red Sox, two more to go. I am so excited, and so happy. This season started in spring training for me, and has been the best one of my life thus far. I just love this group of guys, I love the talent this team possesses, and I love the character that is shown day in and day out from guys like Curt Schilling, Johnny Damon, Trot Nixon, etc.

What can I say, I love this team. Once again, thanks for stopping by.

Quote:

---

Originally Posted by Duncans Donuts

If you work out 5 days in a row you will be overtrained..

It would be better to have a day off in the middle of the week.

---

I'd love to, but like I stated with work and school until 7 on friday, and until mid afternoon saturday I am unable to work out on those two days which is why my workouts fall consecutively in the week.

Go Sox :hot:

Good luck on your Goals ;)

Quote:

---

Originally Posted by Jodi

Go Sox :hot:

Good luck on your Goals ;)

---

Thank You Jodi, I appreciate it.

:thumb:

Monday, October 26th 2004
Biceps & Triceps:

Barbell Curls:
8 x 85
6 x 95 plus a forced seventh rep.

E-Z Bar Curls:
10 x 75
10 x 75
8 x 80
7 x 85

Hammer Curls:
8 x 40 lb dumbells
8 x 40 " "

Dumbell Curls:
10 x 35 lb dumbells
10 x 35 " "

Dips (still getting accustomed to them, will begin weighted next week):
10
10

Cable Pushdowns:
14 x 90
14 x 90
12 x 100
12 x 100

Skullcrushers (super set..ted with standing barbell tricep extensions):
10 x 40
10 x 40
9 x 50
9 x 50

Total Sets: 20
Total Time: 72 minutes
Best Set: 6 x 85, barbell curls.

Overall, I had a pretty good workout. I was pretty much exhausted from being scared/nervous for a court date I had at nine this morning. The court date was fine, and nothing to lose sleep over it turns out, but nonetheless it made for a workout full of yawning. I had some great sets, and then a few that felt like just duds. Currently I feel real good, and I can expect some sore tri's in the morning.

Thanks For Stopping By. Game Three Tonight, root them on for me.

- Justin

I guess the drama with the trial and all worked for Arnold and not me, just like marathon workouts. Damn you Arnold, I hate you.

Good stuff sox...your volume doesn't look as bad as it used to :) Try and increase your strength in every workout - and eat to get big.

Quote:

---

Originally Posted by Duncans Donuts

Good stuff sox...your volume doesn't look as bad as it used to :) Try and increase your strength in every workout - and eat to get big.

---

Today I took the advice, and had some excellent shoulder presses with 45 lb dumbells. I am going up to 50 next week.

Eat to get big, huh? Is chicken breast, broccoli, baked potato alright for dinner then? ;)

Wednesday, October 27th 2004

Chest & Traps

Upright Rows:
10 x 75
8 x 85

Shoulder Press:
8 x 40 lb dumbells
8 x 40 " "
7 x 45 " "
6 x 45 " "

Clean:
10 x 95
9 x 100
8 x 105
5 x 115

Standing Military Press:
8 x 75
7 x 75
4 x 85
4 x 85

Shoulder Shrugs:
10 x 155
10 x 175
8 x 185

Lateral Raise (Machine):
12 x 50
10 x 60
8 x 70

Total Sets: 20
Total Time: 66 minutes
Best Set: 8 x 40 lb dumbells, Shoulder Press.

I had a pretty good workout today. The shoulder press sets were excellent, and the cleans were great too. I also decreased my workout by six minutes yesterday, and personally I feel as if hang cleans are the most excruciating excercise I do, so I was excited about that. What else.. My "back on creatine" run ended today. I stopped to begin with a while back because I felt as if some inner organ was aching/filling up with air. It was not a cramp or anything like that, I know how those feel. It's more of a bloating feeling but only in my left side of stomach and only in a small certain area. I got kind of nervous that my liver, kidney, intestines or something wasn't taking the creatine to good, so I've stopped. It was definitly hard to do though, I was complimented atleast 5-6 times about how big I looked, and it felt great.

I am sure I will experiment with creatine as I get older, but right now, I am going to stay off of it.

One more win.. with the lunar eclipse tonight, what other omens are going to try and haunt the Sox on this wednesday night? I am not scared, this bunch of guys are too good to lose four in a row.

:rocker:

Quote:

---

Originally Posted by jstar

Hey soxmuscle..love that name!! :wave:

Welcome! You seem very dedicated and I am sure you will do well adding muscle. I would also suggest breaking up your training a bit more too. If you can't switch days then what about taking Tues off and adding biceps to your Chest workout on Mon and Triceps to your Back workout on Thurs or vice versa.
There are many ways to go about changing your routine to give you more recovery time inbetween your chest and back workouts.

BTW I live in Mass. too! Are you as sleep deprived as I am? I am just happy the Sox came back and destroyed the Yankees...A-Rod is so damn cocky. Glad they put them in their place! Game 3...watch out Cards :rocker:

---

By the way, where in Mass do you live?

Thursday, October 27th 2004

Back:

Weighted Pull-ups:
10 x 12
25 x 8
25 x 8

Barbell Row:
125 x 10
125 x 10
135 x 8
135 x 8

Lat Pulldown (machine):
170 x 10
180 x 9
190 x 8
200 x 7

Cable Pull Row (machine):
135 x 12
150 x 8
165 x 6

Dumbell Bent Over Row:
45 x 10
50 x 10
55 x 10
60 x 10

Total Sets: 18
Total Time: 73 minutes
Best Set: 150 x 8, cable pull row.

I had a pretty weak workout. I was up all night last night for reasons that are pretty self explanatory, but that wasn't it. In gym class today we had a tug-of-war and I felt my bicep strain a little bit which definitly effected my workout. I had some good sets, but also some bad ones. I'm not to worried though, I plan to cut down to 18 total sets by next week, so I am ahead of schedule.

Max, Du, Spike.. Congratulations will be accepted here, or in PM form.

;)

Quote:

---

Originally Posted by soxmuscle

Max, Du, Spike.. Congratulations will be accepted here, or in PM form.

;)

---

Well I already posted one in the sports forum, but since you're like a super-fan....congrats! :thumb:

(Now let's hope it's another 80 before they see the next one. :p )

Go Sox......From a Miami fan......

Don't get me wrong, I am a Marlins fan, but I have been a Red Sox fan longer....

Either way, continue the way you are doing and I hope that your dedication pays off......:thumb:

Quote:

---

Originally Posted by MaxMirkin

Well I already posted one in the sports forum, but since you're like a super-fan....congrats! :thumb:

(Now let's hope it's another 80 before they see the next one. :p )

---

Thanks for stopping by, ya jerk. :thumb:

I'm not worried about the Red Sox, they'll win again. I'd be worried about your Yankees.

The Curse of Luis Gonzalez's Gum now haunts the Yankees, you heard it here first. ;)

Quote:

---

Originally Posted by fantasma62

Go Sox......From a Miami fan......

Don't get me wrong, I am a Marlins fan, but I have been a Red Sox fan longer....

Either way, continue the way you are doing and I hope that your dedication pays off......:thumb:

---

Yeah, yeah, yeah, the bandwagon grows even larger... :D

Thanks for stopping by though, I appreciate it.

Quote:

---

Originally Posted by soxmuscle

Yeah, yeah, yeah, the bandwagon grows even larger... :D

Thanks for stopping by though, I appreciate it.

---

Well, believe it or not, in 1975 as a 6 year old I jumped up when Fisk hit the HR and cried when they lost the world series to the Reds. Had a cold beer in the fridge for the 1986 World Series when Stanley threw the wild pitch to tie the game, everything else after that is a blur, however I do remember throwing the beer away and not drinking it....My bandwagon is old :D

We can outspend any curse. :hehe:

Sunday, October 31st 2004

Internet was down, so here goes for my sunday workout.

Squat:
12 x 135
12 x 135
10 x 155
10 x 155
8 x 165

Deadlift:
12 x 135
12 x 145
12 x 155
10 x 185

Dumbell Step-ups:
10 x 35 lb dumbells
10 x 35 lb dumbells
10 x 40 lb dumbells
10 x 40 lb dumbells

Leg Extension (machine):
12 x 100
12 x 115
10 x 125

Calf Raise (machine):
15 x 150
15 x 175
15 x 200
15 x 225

Total Sets: 20
Total Time: 75 minutes (Patriots Game kept me lagging)
Best Set: 10 x 185, deadlift.

Just a brief summary of the day because I am in school and being rushed, but I had four excellent squat sets, and all my deadlift sets were excellent. Deadlifting is my best workout and I am looking forward to a few weeks down the road when I go past 200 for the first time in my life. Everything was rather good except for the Patriots losing, oh well, there 6-1, it could be worse right.

My chest workout and monday routine will be up upon completion later tonight.

Monday, November 1st 2004

Chest:

Bench Press:
8 x 125
6 x 135
6 x 135
5 x 145
2 x 155

Incline Bench Press:
10 x 85
8 x 95
6 x 105

Decline Bench Press:
10 x 105
8 x 120
7 x 125

Flat Bench, Dumbell Press:
8 x 40's
5 x 45's

Incline Bench, Dumbell Press:
6 x 40's
2 x 45's

Cable Flies:
10 x 120
10 x 120
10 x 140
10 x 140

Close Grip Bench Press:
5 x 105

Total Sets: 20
Total Time: 66 minutes
Best Set: 6 x 135, Bench Press.

The workout can be summed up in one word, mediocre. Like most of my workouts, I had some good sets and some bad. For isntance, I came up short on my 5 x 115 for close grip bench so i was forced to lower it and only do one set, and I also came up short on my dumbell incline press compared to last weeks routine.

It's only week two, I am not freaking out or anything, and frankly Im loving my new routine because I am actually breaking a sweat and getting in and out like I should be but I expected by cutting sets that every set would be a good one and that hasn't really been the case.

Like I said last week, I am looking to cut down even further, possibly to 18 or even 16 sets which would let me rest a little more between sets instead of forcing myself which usually is the result of the "bad" set.

I am not going to look at this day and regret some of the sets I did, all I can do is look to tommorows workout and hopefully make it as beneficial as it can be.

Monday, November 2nd 2004

Biceps & Triceps:

Barbell Curls:
10 x 85
8 x 95

E-Z Bar Curls:
10 x 75
10 x 80
8+2 x 85
6+2 x 90

Hammer Curls:
10 x 40 lb dumbells
4 x 45 " " (tried to bump weight but was unsuccessful, so without rest, I went back to the 40's and finished up my set by doing 8 x 40)

Standing Concentration Dumbell Curls:
8 x 40 lb dumbells
2 x 45 " " (Like the hammers, I tried to bump up weight but was unsuccessful. Getting the two good reps, still felt great, and finishing the set up with 8 more of the 40's made it all around a very good set)

Dips (I pushed back adding weight until next week as the belt I use for weighted pull-ups was being used and couldn't afford to sit around.):
10
10

Cable Pushdowns:
15 x 90
15 x 90
12 x 100
12 x 100
10 x 110

Skullcrushers (super set..ted with standing barbell tricep extensions):
10 x 40
10 x 40
10 x 40

Total Sets: 20 (I finished up with what seemed like an excellent idea aswell)
Total Time: 69 minutes (-3 from last week)
Best Set: 6+2 x 90, EZ bar curls.

I had a very good workout today, and boy did I need it. For those of you who actually tune into my journal, you might have noticed that I was a little down yesterday because of a mediocre workout at best. Well today really bumped up my "morale" for lack of a better term. I got down three minutes earlier than last week, went up 5 pounds on the EZ bar curl, and seem to be getting dips down to a science.

It's pretty amazing to think that I was repping 45 total pounds on the barbell last year at this time when I worked out at my school for football and a year later I have doubled. The dedication and lifestyle is there, I threw away the marathon workouts, its week two of the new and improved routine and I am enjoying it. It seemed to me like I had lost a little bit, but I sware to god I see a different person in the mirror. My mom, my brother, etc. all are keen on saying I look bigger if anything, and no way do I look smaller, but for some reason it just looks like that.

I can't wait to hit the gym tommorow. Alright, well I can wait, but I am excited for my shoulder day tommorow. I had some excellent shoulder press sets last week, and it will be exciting to see if those were beneficial. I felt a real mild soreness in my shoulders from my chest day, but the fact that there getting worked at all before my scheduled shoulder day sucks. We'll see tommorow I guess.

I have just entered the IM competition, its on now.


:D

Good stuff sox...it will be an interesting competition. I look forward to seeing not just a winner, but the progress that everyone makes..

Quote:

---

Originally Posted by Duncans Donuts

Good stuff sox...it will be an interesting competition. I look forward to seeing not just a winner, but the progress that everyone makes..

---

Yeah, it definitly will be alot of fun, thats for sure.

Thanks for replying, I appreciate it.

Good stuff sox. Even though I'm just a lurker around here. I enjoy reading your journal. Keep up the good workouts. .... and where is this contest everyone is talking about?!

Quote:

---

Originally Posted by BaNaNaS

Good stuff sox. Even though I'm just a lurker around here. I enjoy reading your journal. Keep up the good workouts. .... and where is this contest everyone is talking about?!

---

Thanks man, it really makes my day knowing that I have a couple readers. I suggest you make one and get started. Personally, I think it has already been a great help in the short time that I have done it. I am knowing exactly what weight I did the week before, and I'm switching/bettering my workout weekly because of it.

Thanks again man.

Wednesday, November 3rd 2004

Shoulders & Traps

Upright Rows:
12 x 75
10 x 80
8 x 85

Shoulder Press:
10 x 40 lb dumbells
7 x 45 " "
6 x 45 " "
3 x 50 " " (with spotter)

Clean:
12 x 95
8+2 x 105
7+3 x 110
4 x 115

Standing Military Press:
8 x 75
7 x 80
5 x 85
4 x 90

Shoulder Shrugs:
12 x 165
12 x 175
12 x 185

Lateral Raise (Machine):
10 x 60
7+3 x 65
6+2 x 70

Total Sets: 21
Total Time: 70 minutes (+4)
Best Set: 7 x 45 lb dumbells, Shoulder Press.

Another solid workout today. I had to rest quite a bit between my set of 45 and 50 because I was going up in weight, so that is why I added four minutes to my workout from last week. I also did one extra shoulder shrug because i felt good and thought I was able to go up in weight which I was.

For the most part today, my sets were very good, still some bad/unwanted sets that I think can be fixed with just a little tweaking of my workout.

I am one day away from ending week two, and I don't think I look any bigger which sucks, but I have started to go up in weight which is always a good thing.

Keep the replies coming guys. :thumb: