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'Da Jock's MassQuest Journal

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  1. 11-29-2004, 11:27 PM #1
    da jock
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    'Da Jock's MassQuest Journal

    Ok, I went from being 22yo @ 137lb punk rock guy- got the nerve to join Golds- and am now a 30yo 173lb w/apprx 12%BF (was 180lbs, but cut some BF%) Need to kick it up & gain 10>20lbs, have been @ a plateau for prolly 3 years. I keep getting more defined & thicker looking, but need to be disciplined to pack on new mass!
    A couple recent gym days...

    11/28-----------------
    ///// Back/Bi's ///////////

    13min 1.8mi Stairclimber

    Seated Rows:
    125x10, 150x6, 162.5x6(drop2 100x5), 162.5x5(drop2 125x5)

    Dips Station Leg Lifts: X15, X10

    Inclined DB Curls: 45x9, X7, X6

    EZ/Curl Deadlifts: 180x6, X5, 190 X5, X4 (drop2 90x10)

    Oblique/crunches: X17, X15, X10 Ea Side

    Close Grip EZ/curls: 90x8, X8,x7

    V-crunches: X15, X12

    - Circuit------
    Med Grip Pull Ups(to Failure): X7,x5
    Close Parallel Grip Pull Ups: X5, X5
    Reverse Grip Ez/cable Curls: 80x10, X8, 90x6, X6
    Hanging Leg Lifts: X10, X10
    -------------------------

    11/22----------------------
    //////// Chest/Delts ///////

    10 Min 1.6 Mi Stairclimber

    Inclined DB Press: 55x13, 65x11, 70x9, 70x9

    Seated DB Press: 50x14, 55x9, 55x9, 55x6

    Flat DB Press: 80x9, X7, X5 (drop2 70x4)
    ---
    DELT DB Laterals....
    Front: 25x10, X7,x7
    Side: 25x7, 25x5, 20 X8
    Back: 15x9, 15x7, 20x6, 20x6
    Hanging Leg Lifts: X17, X9
    -------

    Smith Machine Military Press: 90x10, X7, X7
    Oblique/crunches: X20, X13, X9, X9 Ea. Side
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  3. 11-30-2004, 12:56 AM #2
    DimebagDarrell
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    Cutting sucks.

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    what's your diet like?
    cutting sucks.
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  4. 11-30-2004, 11:02 PM #3
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    Quote Originally Posted by DimebagDarrell
    what's your diet like?
    Ahh, why'd you have to ask that? My diet has sucked, so I can't really complain about not gaining mass! Gonna change tho'! Just started protein shakes again,which should help, I eat alot of calories otherwise.

    ///////// CHEST/TRAPS /////////////

    10 MIN 1.4MI STAIR CLIMBER

    INCLINED DB PRESS: 60X10, 65X8, 70X7,75X7

    DB SHRUGS: 55X10, 65X8, 75X7, 80X6

    DIP STATION LEG LIFTS: X15, X11, X10

    OLYMPIC BB/BENCH PRESS: 140X8, X7, X5

    OBLIQUE/CRUNCH: X17,X12,X10 EA. SIDE

    SMITH MACHINE SHRUGS:
    FRONT: 200X7, X5, X5
    BEHIND/BACK: 110X9, X7, 90 X10, X8
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  5. 12-01-2004, 07:05 AM #4
    ncgirl21
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    Good Luck

    What part of NY are you in? I'm from Utica.
    Only time will tell if it was time well spent!
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  6. 12-01-2004, 05:20 PM #5
    da jock
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    Quote Originally Posted by ncgirl21
    Good Luck

    What part of NY are you in? I'm from Utica.
    Greater (lesser?) Buffalo, lived for quite a while @ NYC also....
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  7. 12-02-2004, 10:51 PM #6
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    ///////// Tri/delts////////////

    10min 1.4mi Stairclimber

    Seated Arnold&reg Db Press: 50x13, 55x10, 55x8, 60x6, 60x3

    Weighted Bench Dips: 50x17, 60x8,70x8, 80x7, 80x6

    Dips Station Leg Lifts: X17, X12,

    One Hand French Db Xt (forced Reps W/free Hand):
    50 X10, X7, X7 Ea.

    Delt Laterals (2 Sec Static Hold)...
    Back: 20 X10, X7, X7, X5
    Side: 25 X7, X7, X5
    Front: 25 X11, X10, X6

    Oblique/crunch: X18, X12, X12, X10

    Db Skull Crushers (forced Reps W/free Hand): 40x10, X8, X6

    Smith Machne Military Press: 90 X10, X7, X6
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  8. 12-05-2004, 12:03 AM #7
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    //////////// Bi/back///////////

    13min 2mi Stairmaster

    Seated Row:
    137x12, 150x8, 162.5 X6(drop2 100x8), 162.5x5 (drop2 125x5)

    Dip Station Leg Lifts: X12, X8, X8

    Inclined Db Curls: 45 X8, X8, X6

    One Arm Db Rows: 60 X9, 60x8, 65x8, 65 X6

    Reverse Grip Ez/curls: 75x9, X9, X7

    Oblique/crunches: X16, X12, X10

    Thors Hammer Db Rotations: 20 X11, X9, X9, X6

    Close Grip Ez/curls: 90x8, X7, X5

    Bench V-crunches: X14, X12, X11

    Ez/curl Deads: 180 X6, X5, X5 (drop2 90 X8)
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  9. 12-10-2004, 10:45 PM #8
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    --Haven't lifted in 6 days aghhhh! -----

    //////// CHEST/TRAPS /////////////

    10 MIN 1.45 MI STAIRCLIMBER

    INCLINED DB PRESS: 50 X13, 60X10, 70X9, 70X8

    DB SHRUGS: 50X15, 60X11, 70 X8, 85 X5

    OLYMPIC BB/BENCH: 140 X5, X5, X4, 90X11

    OBLIQUE/CRUNCHES: X18, X11, X11, X12

    RACK SHRUG: 160 X5, X5, X4, 90 X12

    V- CRUNCH: X18, X12, X12

    BEHIND THE BACK/SMITH SHRUG: 110X12, X10, X9, X9

    DECLINED BB PRESS: 90 X12, 140X 5, X4, X5
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  10. 12-11-2004, 11:58 PM #9
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    //////// Back /////////////

    10 Min 1.7 Mi Stairmaster

    Seated Row:
    150 X12, 150x9 162.5 X7(drop To 125x5), 162.5x5(drop2 100x11)

    One Arm Db Row: 65x10, 65x8, 70x6, 70x6

    Oblique/crunch: X17, X9, X10

    Ez Curl/deadlifts: 200x5, 200x4, 180 X5, 180x5

    Wieghted Decline Crunch: 25 X19, 25 X11, 25x8

    Close Parallel Grip Pull Ups: X10, X7, X5
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  11. 12-17-2004, 11:31 PM #10
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    /////////// Bi/tri///////////

    10 Min 1.5mi Stairclimber

    Inclined Db Curls: 45x7, X6, X6, X4

    Weighted Bench Dips: 60x11, 70x9, 80x8, 80x8, 80x5

    Oblique/crunches: X15, X11, X12, X10

    ----- Circuit--------
    Reverse Grip Ez/curls: 70x7, X7, X5,x5

    Db Skull Crushers: 45x10, X9, X7 Ea. (forced Reps/free Hand)

    Dip Station Leg Lifts: X13, X10, X8
    ------------------------

    Close Grip Ez/curls: 90x8, X6, X5

    Cable Reverse Grip Ez/curl Pulldown: 110x12, 120x10, 120x9

    Chin Ups: X9, X7, X6 (to Failure,2sec Static Hold)

    Thors Hammer Db Rotations: 20x8, X8, X8, X6
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  12. 12-19-2004, 10:12 PM #11
    da jock
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    //////// Chest/traps//////

    11 Min 1.8mi Starimster

    Flat Db Bench: 60x13, 75x8, 75x8, 80x7,80x7

    Db Shrugs: 60x15,75x9, 75x8, 80x6, 80x4

    Inclined Bb Press: 70 X14, 90x7, 90x6, 70x12

    Behind The Back/plate Shrugs (fast/warm Ups)
    25x18, 25 X12, X12

    Hanging Leg Lifts: X15, X11, X9, X8

    Smith Machine Shrugs...
    Front: 200x6, 200x5, 180x10, 180x8
    Back: 110x10, 110x8, 90 X12, 90x10

    Decline Dbb Press: 90x13, 110x7, 110x6, 110x5

    Oblique/crunches: X12, X9, X8
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  13. 12-26-2004, 09:59 PM #12
    da jock
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    Thanks, haven't lifted in a week!!!!!
    I FEEL FAT!!

    \\\\\\\\\\\\ BACK/BI'S///////////////

    13MIN 2.14 MI STAIRMASTER

    INCLINED DB CURLS: 45X9, X7, X6

    ONE ARMED DB ROWS: 45X13, 60X9, 70 X7, 70X6

    DEADS W/EZ CURL BAR: 180X6, 180X5, 190X6, 190X4

    DIP STATION LEG LIFTS: X14, X10, X6

    CLOSE GRIP EZ CURLS: 90 X7, X6, X5, X6

    OBLIQUE/CRUNCHES: X14, X10, X9

    MED GRIP PULL UPS (2 FAILURE): X9, X6, X4

    THORS HAMMER DB ROTATIONS: 20 X12, X10, X10 ,X6

    CABLE/MED GRIP ROWS: 130X9, X9, X6

    CHIN-UPS: X6, X4, X4
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  14. 12-27-2004, 09:54 PM #13
    da jock
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    ///////// Chest/tri’s////////

    13min 1.8 Mi Stairmaster

    Flat Db Press: 55x13, 65x10, 75x8, 80x7, 80x6

    Bench Dips: X16, X12, 55x10, 55x10, 65x8

    Cable Ez Curl Reverse Grip Pull Downs:
    130x10, 130x8(drop2 80x6), 130x7(drop2 80x8)

    Hanging Leg Lifts: X12, X12, X8

    Inclined Db Press: 60x10, X8, X8

    Oblique Crunch: X14, X10, X9, X9

    Db Skull Crushers (forced Reps W/free Hand): 45x7, X7, X5

    Declined Bb Press: 90x10, X8, X8
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  15. 01-01-2005, 11:15 PM #14
    da jock
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    ///////////// Back/delts//////////

    11min 1.8 Mi Stairclimber

    Seated Db Press: 50x12, 55x8, 60x6(drop2 35x8), 60x4(drop2 35x6)

    One Arm Db Row: 50x13, 60x10, 70x8, 75x5, 75x4

    Ez Curl Bar/deads: 180 X6, X 6, X 5, X 5

    Oblique Crunches: X 14, X 10, X 10, X 9

    Smith Machine Military Press: 90x12, 100x7, 100x7, 100x4

    Med Grip Pull Ups: X7, X6, X4

    V- Crunches: X12, X12, X8

    Back Delt Db Laterals: 20x10, X10, X6
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  16. 01-02-2005, 03:45 PM #15
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    /////////// Traps/chest //////////

    11 Min 1.8 Mi Stairmaster

    Inclined Db Press:
    55x13, 65x12, 70x8 (drop2 35x8), 75x6 (drop2 35x5)

    Db Shrugs: 55x15, 70x8, 75 X7, 80x7, 80x5

    Flat Db Press: 80x7, X7, X5

    Smith Machine/behind Back Shrug: 110x9, X9, X7

    Crunches: X12, X10, X10

    Rack Bb Shrug: 160x7, 170x7, X5, X5

    Oblique/crunches: X16, X12, X10

    Declined Bb Press: 90 X14, X10, X7
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  17. 01-06-2005, 10:19 PM #16
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    ////////// Bi/tri ///////////////

    11min 1.8 Mi Stairmaster

    Tri/close Grip Bench Press: 70 X13, X8, X9, X8

    Seated Db Curls: 45x10, X7, X7, X5

    Dip Station Leg Lifts: X15, X12, X8

    French Db Xt: 70x14, X12, 75 X10, X10

    Reverse Grip Ez Curl: 80 X7, X6, 70 X8, X7

    Thors Hammer Db Rotation: 20 X11, X9, X9 X8

    Close Grip Ez Curl: 90 X9, X7, X6

    Oblique Crunches: X16, X12, X12, X11

    Reverse Grip Ez Curl Push Down: 110 X11, X11, X7

    Chin Ups: X9, X7, X5
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  18. 01-09-2005, 08:40 AM #17
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    Saturday-----

    ///////// Chest /delts ///////////

    11min 1.75 Mi Stairmaster

    Inclined Db Press: 60x12, X10, 70 X8, X7

    Seated Db Press: 55x7, X7, 60 X6, X5

    Bench Press: 140 X9, X9, X7 90 X12

    Oblique/crunch: X15, X10, X9

    Delt Db Laterals:
    Front : 25x11, X9, X7
    Side: 25 X8, X6, X6 15x10
    Back: 15 X10, X8, X6

    Dip Station Leg Lifts: X12, X8, X8

    Declined Bench: 110x8, X8, X6

    V-crunches: X10, X7, X7

    Smith Mchn/military Press: 100x8, X6, X5
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  19. 01-09-2005, 04:37 PM #18
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    /////////// Chest/traps ///////

    9min 1.8mi Stairclimber

    One Arm Db Rows: 55x12, 65x10, X8, X5

    Db Shrugs: 55x13, 65x10, 75x9, 80x6

    Seated Row: 150x11, X8, 162.5 X7, X6 (drop2 112x10)

    V-crunch: X16, X12, X12, X10

    Smith Machine----
    Behind Back Shrug: 110x10, X8, X6
    Reg Shrug: 200x5, 180x5, 180x4 (drop2 90x11)

    Straight Arm Pull Over: 80 X10, X8, 70 X13
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  20. 01-15-2005, 09:26 AM #19
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    ///////// Bi/delts /////////

    11min 1.7mi Starimaster

    Inclined Db Curls: 35x10, 40x7, 40x6, 45x5

    Oblique/crunches: X17, X13, X10

    Seated Db Press: 50 X7, 50 X7, 55x6

    Reverse Grip Ez/curl: 70x10, X7, X6

    Wieghted Crunch: 35x18, X16, X13

    Db Laterals...
    Front: 25 X10, X8, X6
    Side: 25x8, X6, X5 (drop2 20x6)
    Back: 15x9, X7, X7, 20 X5

    Close Grip Ez Curls: 90x8, X6, X6

    Dip Station Leg Lifts: X12, X12, X8
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  21. 01-16-2005, 06:11 PM #20
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    /////////////// Back/traps /////////////

    12min 1.8mi Stairmaster

    Seated Row:
    137x12,150 X8, 162.5x7 (drop2 112x8), 162.5x5 (drop2 112x7)

    Dip Station Leg Lifts: X18, X12, X10

    Smith Machine-----
    Shrugs: 180 X6, X5, X5,x4
    Behind/back Shrugs: 110x9, X9, X7,5
    V-crunches: X12, X12, X6

    Deads W/ez Curl Bar: 180 X6, X5, X5 190 X5

    One Arm Row: 60 X13, 65 X9, 65x8

    Weighted Crunches: 35 X19, X13, X12

    Db Shrugs: 75 X10, X8, X6
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  22. 01-19-2005, 05:47 PM #21
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    Monday 1/17----

    /////// Chest/tri /////////////

    12 Min 1.7 Mi Stairclimber

    Inclined Db Press: 60 X8 X6, 65 X7, X6

    French Xt:
    70x14, X14(40 Kickbck X8), 75 X10 (40 Kickbck X8), 75x7 (40 Kickbck
    X6)

    Bench Press: 140x6, X5, X4, X4

    Oblique/crunch: X16, X14, X9

    Db Skull Crushers: 45 X9, X8, X5

    V-crunches: X15, X15, X10

    Reverse Grip Cable Ezcurl Push Downs: 110x10, X10, X8

    Declined Bb Bench: 130 X8, X6, X5
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  23. 01-20-2005, 08:23 PM #22
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    ///////// Bi/delts ///////////

    11min 1.5mi Stairclimber

    Inclined Db Curls: 40x11, 45x8, 50x8, 50 X5

    Dip Station Leg Lifts: X13, X10, X10

    Seated Arnold&reg Db Press: 50 X8, 55x8, 55x6, 55x4

    Oblique Crunches: X12, X12, X10

    Reverse Grip Ez Curls: 70 X7, 80 X7, 80 X6, 80 X4

    Delt Db Laterals....
    Back: 20 X10, 25 X8, 25 X 6, 15 X8
    Side: 20x8, 25x6, 25x5
    Front: 20 X11, 25x8, 25x6

    Cl0se Grip Ez Curls: 90x9, 90 X7, 90x5, 90x4

    Weighted Crunches: 35x15, X14, X12

    Smith/mcn Military Press: 110x8, 110x6, 110x5, 90 X8
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  24. 01-22-2005, 10:38 PM #23
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    //////////// Back/traps ////////////

    11min 1.85 Mi Stairmaster

    Seated Row:
    150x9, 162.5x7, 162.5 X6(drop2 125x8),175x5, 175x5(drop2 125x6)

    Dip Station Leg Lifts: X16,x12,x11

    Rack Shrugs: 160x7, 160x5, 160x6, 90x10

    One Arm Db Row: 55x10, 60 X9, 60x8

    Smith/mchn Behind/back Shrug: 110x8,110 X8, 110 X7

    Straight Arm Db Pullover: 75x13, 75x10, 75x9

    V-crunches: X17, X13, X11

    Parallel Grip Pull Ups: X10, X7, X5
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  25. 01-23-2005, 12:20 AM #24
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    ATri/Calf pic!
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  26. 01-24-2005, 10:25 PM #25
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    //////////// Chest/tri //////////

    10 Min 1.5 Mi Stairmaster

    Inclined Db Press: 55x20, 65x11, 70 X8, 70 X6

    Dip Station Leg Lift: X16, X10, X10

    French Db Xt: 70 X15, 75 X8, 80 X9, 80 X8

    Bench Press: 140x7, 140 X5, 140 X5, 90 X11

    Oblique/crunch: X12, X8, X7

    Db Skull Crushers (forced Reps W/free Hand): 45 X8, 45x6, 45 X6

    Weighted Crunch: 35 X20, X16, X10

    Reverse Grip Ez Curl Push Downs: 120 X11, 130 X9, 140 X9
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  27. 01-29-2005, 11:18 PM #26
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    //////////// Back/bi //////////////

    12min 1.9mi Stairmaster

    Seated Db Curls: 40 X13, 45x8, 50 X8, 50 X6

    One Arm Db Row: 60 X12, 65x9, 65x7, 70x 6

    Seated Row:
    162.5x9, 175x7 (drop2 125x5), 175x5 (drop2 112x5), 175x4 (drop2 112x5)

    Hanging Leg Lifts: X12, X8, X6

    Deads (w/ez Curl Bar): 190x6, 190x4, 190x4, 160x8

    Bi / Ez Curl: 90 X10, X 8, X 7

    Oblique/crunch: X13, X10, X10

    Thors Hammer: 20 X12, X8, X 8

    Reverse Grip Bb Curl: 70 X9, X7, X 6

    V-crunch: X11, X8, X7
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  28. 01-31-2005, 09:51 PM #27
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    //////// Chest/tri //////////////////

    11min 1.9 Mi Stairmaster

    Flat Db Press: 60 X11, 70 X9, 85 X6, X5, X4

    Dip Station Leg Lifts: X12, X10, X9

    French Db Xt: 70 X13, 80 X10, X8, X6

    Inclined Db Press: 60 X10, X7, X7, X5

    Oblique Crunch: X13, X10, X8

    Reverse Grip Cable Push Down: 140 X10, X 8, X5, 110x10

    Declined Bb Press: 130 X7, X5, X5(drop2 90 X11)

    Hanging Leg Lift: X14, X8, X8
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