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12-18-2004, 09:39 AM
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#1 |
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Myostatin Whore
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My Journal
Here's what I've been doing for about the past 6 weeks or so, maybe a little more.
Anything with dumbbells is of course one dumbbell per arm (No overheads yet) Also I'll be getting my wisdom teeth out probably sometime within the next 2 weeks so I'll have to take a week off during that time. When I hit the weight room again I'd like to have a little change in my routine to hit my muscles with some new exercises, the 3 day split works out best for me so if any of you want to help me with changing it up that'd be nice  .Here goes: Chest/Shoulders 11-18-04 Dips 1st set, did 9 reps no assistance 2nd set, did 10 reps, 20lbs assistance 3rd set, did 10 reps, 30 lbs assistance Military Press (lower weight next week to round out the sets 1st set did 7 reps at 65 lbs 2nd set did 6 reps at 55 lbs 3rd set did 7 reps at 45 lbs (added this set to get 20 total) Upright Rows 1st set 10 reps at 55lbs 2nd set 10 reps at 45 lbs Close Grip Bench Press 1st set did 10 reps at 65lbs 2nd set did 10 reps at 75 lbs Dumbbell Bench press 1st set did 10 reps with 30 lbs DBs 2nd set did 10 reps with 25 lbs DBs 3rd set did 10 reps with 25 lbs DBs Legs Tuesday 11-23-04 Squats 1st set, did 10 reps at 85 lbs 2nd set, did 10 reps at 85 lbs 3rd set, did 10 reps at 95 lbs Leg Press 1st set, 10 reps at 85 lbs 2nd set, 10 reps at 100 lbs 3rd set, 10 reps at 115 lbs SL Deadlifts (barbell) 1st set, 10 reps at 85 lbs 2nd set, 10 reps at 85 lbs 3rd set, 8 reps at 95 lbs Calf Raises 1st set, 10 reps at 115 lbs 2nd set, 10 reps at 130 lbs 3rd set, 10 reps at 150 lbs Leg Curls 1st set, 10 reps at 80 lbs After all this, ran 1 mile Friday 11-26-04 Chest/Shoulders DB Bench Press: 1st set - 30 lbs DBs, 10 reps 2nd set - 30 lbs DBs, 10 reps 3rd set - 35 lbs DBs, 8 reps Dips 1st set - 10 reps 10lbs assist 2nd set - 10 reps 20 lbs assist 3rd set - 10 reps 30 lbs assist Military Press 1st set - 55lbs 10 reps 2nd set - 50lbs 10 reps 3rd set - 50lbs 9 reps Upright Rows 1st set - 55lbs 10 reps 2nd set - 60 lbs 9 reps Close Grip Bench Press 1st set 65lbs 10 reps 2nd set 75lbs 10 reps Saturday 11-27-04 Back Pull Ups 1st set - 6 reps 20 lbs assist 2nd set - 6 reps 30 lbs assist 3rd set - 6 reps 40 lbs assist Deadlift 1st set - 65lbs 10 reps 2nd set - 75 lbs 10 reps 3rd set - 85 lbs 8 reps DB Row 1st set - 35lbs DB's 10 reps 2nd set - 35 lbs DB's 10 reps 3rd set - 40 lbs DB's 8 reps DB Shrugs 1st set - 40lbs DB's 10 reps 2nd set - 50lbs DB's 10 reps Barbell Curls 1st set - 65lbs 10 reps 2nd set - 60 lbs 7 reps Tuesday 11-30-04 Legs Squats 1st set - 105lbs 10 reps 2nd set - 95lbs 10 reps 3rd set - 95lbs 8 reps Leg Press 1st set - 115lbs 10 reps 2nd set - 130lbs 10 reps 3rd set - 145lbs 10 reps Calf Raises 1st set - 145lbs 10 reps 2nd set - 160lbs 10 reps 3rd set - 175lbs 10 reps SL Deadlifts 1st set - 85lbs 10 reps 2nd set - 95lbs 8 reps 3rd set - 85lbs 8 reps Leg Curls 1st set - 100lbs 6 reps 2nd set - 90lbs 4 reps (did very quickly after first set) Thursday 12/2/04 Chest/Triceps DB Bench 1st set – 40lbs Dumbbells 8 reps 2nd set – 35lbs Dumbbells 8 reps 3rd set – 30lbs Dumbbells 10 reps Dips 1st set- 20lbs assist 8 reps 2nd set – 30 lbs assist 10 reps 3rd set – 40 lbs assist 8 reps Military Press 1st set – 65lbs 10 reps 2nd set – 65lbs 5 reps 3rd set – 60lbs 7 reps Upright Rows 1st set – 65lbs 8 reps 2nd set – 60 lbs 8 reps CG Bench Press 1st set – 75lbs 10 reps 2nd set – 95lbs 7 reps Saturday 12/4/04 Back/Biceps Pullups 1st set – 0lbs assist 6 reps 2nd set – 20lbs assist 6 reps 3rd set – 30lbs assist 6 reps Deadlifts 1st set – 85lbs 10 reps 2nd set – 95lbs 10 reps 3rd set – 95lbs 8 reps Dumbbell Rows 1st set – 40 lbs 10 reps 2nd set – 45 lbs 8 reps Dumbbell Shrugs 1st set – 45lbs 10 reps 2nd set – 55 lbs 10 reps Barbell Curl 1st set – 70lbs 5 reps 2nd set – 60lbs 5 reps Tuesday(Went to a friends house, added leg extensions) 12/7/04 Legs Squats 1st set – 125lbs 5 reps 2nd set – 105lbs 8 reps 3rd set – 95lbs 10 reps Leg Press 1st set – 145lbs 10 reps 2nd set – 160lbs 10 reps 3rd set – 175lbs 10 reps Stiff Leg Deadlift 1st set – 105lbs 8 reps 2nd set – 95lbs 8 reps 3rd set – 85lbs 10 reps Calf Raises 1st set – 150lbs 16 reps 2nd set – 160lbs 12 reps 3rd set – 170lbs 10 reps Leg Curls 1st set – 75 lbs 10 reps 2nd set – 85 lbs 8 reps 3rd set – 95lbs 8 reps Leg Extensions 1st set- 60lbs 16 reps 2nd set – 70lbs 14 reps 3rd set – 80lbs 14 reps 4th set – 90 lbs 12 reps Thursday 12/9/04 Chest/Triceps DB Benchpress 1st set – 40lbs 10 reps 2nd set – 40lbs 10 reps 3rd set – 45lbs 5 reps 4th set – 35lbs 10 reps Dips 1st set – 20lbs assist 8 reps 2nd set – 30lbs assist 8 reps 3rd set – 40lbs assist 6 reps 4th set – 40lbs assist 4 reps Military Press 1st set – 70lbs 8 reps 2nd set – 65lbs 5 reps 3rd set – 60 lbs 8 reps Upright Rows 1st set – 75lbs 10 reps 2nd set – 70lbs 8 reps CG Bench Press 1st set – 85lbs 10 reps 2nd set – 90 lbs 8 reps Saturday 12/11/04 Back/Biceps Pull-ups 1st set – 0lbs assist 5 reps 2nd set – 10 lbs assist 3 reps 3rd set – 30 lbs assist 6 reps Deadlift 1st set – 95lbs 10 reps 2nd set – 105lbs 10 reps 3rd set – 115lbs 10 reps Dumbbell Rows 1st set – 50lbs 10 reps 2nd set – 45 lbs 10 reps Dumbbell Shrugs 1st set – 50lbs 10 reps 2nd set – 60lbs 10 reps Barbell Curl (accidently unbalanced weight on first set….doh) 1st set – 72.5lbs 5 reps 2nd set – 65lbs 6 reps 3rd set – 65 lbs 4 reps Tuesday 12/14/04 Legs Squat 1st set – 95lbs 10 reps 2nd set – 105lbs 10 reps 3rd set – 115lbs 8 reps Leg Press 1st set – 160lbs 10 reps 2nd set – 175lbs 10 reps 3rd set – 190lbs 10 reps Leg Extensions 1st set – 70lbs 10 reps 2nd set – 85lbs 10 reps 3rd set – 100lbs 10 reps Calf Raises 1st set – 160lbs 10 reps 2nd set – 175lbs 10 reps 3rd set – 190lbs 9 reps Leg Curl 1st set – 70lbs 12 reps 2nd set – 90lbs 12 reps 3rd set – 100lbs 10 reps SL Deadlifts 1st set- 95lbs 10 reps 2nd set – 105lbs 10 reps 3rd set – 115lbs 10 reps Thursday 12/17/04 Chest/Triceps DB Bench Press 1st set – 45lbs 10 reps 2nd set – 45lbs 10 reps 3rd set – 50lbs 8 reps Dips 1st set – 0lbs assist 5 reps 2nd set – 20lbs assist 6 reps 3rd set – 30lbs assist 8 reps Military Press 1st set – 75lbs 7 reps 2nd set – 70lbs 7 reps 3rd set – 65lbs 6 reps Upright Rows 1st set – 80lbs 10 reps 2nd set – 75lbs 9 reps CG Bench Press 1st set – 85lbs 10 reps 2nd set – 105lbs 5 reps |
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12-18-2004, 09:53 AM
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#2 |
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Simon
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Good luck with your journal. Oh ya , If I was you , I would rethink doing chest and shoulders the same day. Try to do chest with biceps or triceps if you really want to do it with another muscle in the same day.
When a goal is reached comes satisfaction . You're accomplished as a person when you surpass those goals .
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12-18-2004, 10:28 AM
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#4 |
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Simon
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Well , just do chest seperatly from your shoulders. Since both are very big muscles , they require a lot of strenght in a very close place of your body. I've seen people here saying to not even do chest the day after you did shoulders or vice versa.
When a goal is reached comes satisfaction . You're accomplished as a person when you surpass those goals .
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12-21-2004, 07:28 PM
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#5 |
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Myostatin Whore
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Here's another update... And to clearify, all Pullups so far have been wide grip overhands, not close underhands.
Saturday 12/18/04 Back/Biceps Pullups 1st set - 0lbs assist 5 reps (Think I pulled something when I came down...maybe came down too fast, feels fine now.) 2nd set - 30lbs assist 8 reps 3rd set - 30lbs assist 7 reps 4th set - 40lbs assist 8 reps Deadlift 1st set - 105lbs 10 reps 2nd set - 115lbs 10 reps 3rd set - 125lbs 10 reps DB Rows 1st set - 55lbs 10 reps 2nd set - 50lbs 10 reps DB Shrugs 1st set - 55lbs 10 reps 2nd set - 65lbs 10 reps Barbell Curls 1st set - 70lbs 5 reps 2nd set - 60lbs 10 reps Declined Situps 1st set - 40 reps unweighted 2nd set - 20 reps holding 25lbs plate Tuesday 12/21/04 Legs Leg Press 1st set - 175lbs 10 reps 2nd set - 190lbs 10 reps 3rd set - 205lbs 10 reps Leg Curls 1st set - 90lbs 10 reps 2nd set - 100lbs 10 reps Calf Raises 1st set - 175lbs 10 reps 2nd set - 190lbs 10 reps 3rd set - 205lbs 10 reps Leg Extensions 1st set - 70lbs 10 reps 2nd set - 85lbs 10 reps 3rd set - 100lbs 10 reps Squats 1st set - 105lbs 10 reps 2nd set - 115lbs 10 reps 3rd set - 125lbs 8 reps Stiff-Leg Deadlifts 1st set - 105lbs 10 reps 2nd set - 115lbs 10 reps 3rd set - 125lbs 8 reps |
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12-25-2004, 07:14 PM
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#6 |
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Myostatin Whore
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Been pretty uneventful for this week. I'm taking a break until tuesday when I start my next split which looks like the following(credit to KarlW for the routine):
Day #1 Thighs/Shoulders Squats - 3 x 6-8 Hack Squats - 2 x 10-12 Shoulder Press - 3 x 6-8 Lateral Raises - 2 x 10-12 Seated Leg Curl - 2 x 6-8 SLDL's - 1 x 10-12 Day #3 Chest/Calves/Triceps Incline Bench in Smith machine - 3 x 6-8 Decline Bench w/ DB's - 2 x 10-12 Calf Raises - 3 x 6-8 Skull Crushers - 2 x 6-8 Cable pushdowns - 1 x 10-12 Day #5 Back/Biceps/Traps Bent Over Rows 3 x 6-8 WG Lat Pulls - 2 x 6-8 CG Cable Rows 2 x 10-12 DB curls - 2 x 6-8 Hang Cleans 2 x 8-10 I believe I'm going to have the trouble getting the form down on Hack Squats, and especially Hang Cleans. |
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12-31-2004, 12:09 PM
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#7 |
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Myostatin Whore
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Here's what I did this week so far
Tuesday 12/28/04 Thighs and Shoulders Squats 1st set – 115lbs 8 reps 2nd set – 125lbs 8 reps 3rd set – 135lbs 6 reps Hack Squats (barbell) 1st set – 65lbs 10 reps 2nd set – 60 lbs 10 reps Shoulder Press (Dumbbells) 1st set – 30lbs 8 reps 2nd set – 35lbs 6 reps 3rd set – 30 lbs 6 reps Lateral Raises 1st set – 15lbs 10 reps 2nd set – 10 lbs 10 reps Seated Leg Curl 1st set – 100lbs 8 reps 2nd set – 110lbs 6 reps SLDL 1st set – 135lbs 8 reps Thursday 12/30/04 Chest/Calves/Triceps Inclined Bench in Smith (I just listed the weight added, don’t know if the machine itself counts) 1st set – 50lbs 8 reps 2nd set – 70lbs 6 reps 3rd set – 60lbs 8 reps Declined Bench (Dumbbells) 1st set – 30lbs 12 reps 2nd set – 30 lbs 12 reps Calf Raises 1st set – 190lbs 8 reps 2nd set – 205lbs 8 reps 3rd set – 220lbs 8 reps Skull Crushers 1st set – 45lbs 8 reps 2nd set – 40lbs 8 reps Cable Pushdowns 1st set - 110lbs 10 reps Vertical Leg Hip Raises 1st set – 15 reps 2nd set – 10 reps 3rd set – 10 reps On the skull crushers, I don't know if I'm doing the form right. Should the bar come down past the top of your head at the bottom of the movement, or should it be eye level or what? I felt like I was rotating too much in the shoulders instead of elbows. |
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01-04-2005, 10:29 PM
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#8 |
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Myostatin Whore
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Update:
Sunday 1/2/05 Back/Biceps/Traps Bent Over Rows 1st set – 65lbs 8 reps 2nd set – 85lbs 8 reps 3rd set – 95lbs 8 reps WG Lat Pull Downs 1st set – 200lbs 8 reps 2nd set – 200lbs 8 reps (need more damn weight…) Close Grip Cable Rows 1st set – 110lbs 12 reps 2nd set – 160 lbs 12 reps Dumbbell Curls 1st set – 35lbs 7 reps 2nd set – 30lbs 10 reps Hang Cleans 1st set – 65lbs 8 reps 2nd set – 75lbs 8 reps Tuesday (workout out at friends house instead of gym) 1/4/05 Thighs and Shoulders Squats (a machine, not a smith or barbell) 1st set – 110lbs 8 reps 2nd set – 130lbs 8 reps 3rd set – 150lbs 12 reps 4th set – 160 lbs 20 reps 5th set- 180lbs 16 reps 6th set – 200lbs 8 reps Hack Squat – 1st set - 65lbs 12 reps 2nd set – 85lbs 10 reps Shoulder Press (Dumbbells) 1st set – 30 lbs 8 reps 2nd set – 35lbs 8 reps 3rd set – 40lbs 6 reps Lat Raises 1st set – 15lbs 12 reps 2nd set – 10 lbs 12 reps 3rd set – 15lbs 10 reps SLDL 1st set – 135lbs 8 reps 2nd set – 135lbs 6 reps Leg Curls (lying on stomach) 1st set – 50lbs 16 reps 2nd set – 75lbs 10 reps Leg Extensions 1st set – 75lbs 16 reps 2nd set – 100lbs 14 reps |
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01-04-2005, 10:36 PM
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#9 |
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happy sumo
Elite Member
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I didnt read your routine, but I do chest/shoulder/triceps the same day.. you just need to do the appropriate amount of volume, dont over do it.
P-side Inc.
"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B. |
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01-05-2005, 02:25 PM
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#10 |
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Myostatin Whore
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I don't do shoulder specific thigns such as lat raises or shoulder presses on my chest tricep day. I do inclinded smith, declined dumbbells, skull crushers, calf raises ( i know, not chest...), and cable pushdowns.
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01-18-2005, 05:19 PM
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#11 |
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Myostatin Whore
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Here's kind of a big update since I haven't had the time to type my stuff out lately... Anyway I "finally" squated my body weight (about 155-160) squating today... I know, not much but it's somewhat of a step for me.
I wonder how long it will be before I get RMI or carpel tunnel, my favorite things to do are lifting, drawing, and use of computers...Hehe Thursday 1/6/05 Chest/Triceps/Calfs Declined DB Bench 1st set – 30 lbs 12 reps 2nd set – 35lbs 12 reps Calf Raises 1st set – 205lbs 8 reps 2nd set – 220lbs 8 reps 3rd set – 235lbs 10 reps Skull Crushers 1st set – 45lbs 8 reps 2nd set – 55 lbs 8 reps Cable Pushdowns 1st set – 120lbs 11 reps Inclined Bench in Smith 1st set – 60lbs 8 reps 2nd set – 70lbs 8 reps 3rd set – 70lbs 8 reps Vertical Leg Hip Raises 1st set – 20 reps 2nd set – 15 reps 3rd set – 12 reps Saturday 1/8/05 Back/Biceps Bent over rows 1st set – 75lbs 10 reps 2nd set – 85lbs 10 reps 3rd set – 105lbs 8 reps Hang Cleans 1st set – 75lbs 9 reps 2nd set – 80lbs 8 reps Wide Grip Lat Pull Downs 1st set – 210lbs 8 reps 2nd set – 215lbs 12 reps Close Grip Cable Rows 1st set – 160lbs 12 reps 2nd set – 170lbs 10 reps DB Curls (seated) 1st set – 35lbs 8 reps 2nd set – 35lbs 8 reps Tuesday 1/11/05 Legs/Shoulders Squats 1st set – 125lbs 8 reps 2nd set – 135lbs 8 reps 3rd set – 145lbs 6 reps Hack Squats 1st set – 75lbs 12 reps 2nd set – 85lbs 10 reps SLDL 1st set – 135lbs 12 reps 2nd set – 145lbs 6 reps Shoulder Press (DB) 1st set – 35lbs 8 reps 2nd set – 40lbs 8 reps 3rd set – 45lbs 5 reps Lat Raises 1st set – 15lbs 10 reps 2nd set – 15lbs 10 reps Declined situps 1st set – 0lbs 40 reps 2nd set – 25lbs 20 reps Leg Curls 1st set – 110lbs 6 reps 2nd set – 120lbs 6 reps Thursday 1/13/05 Chest/Triceps/Calfs Declined DB Bench 1st set – 35 lbs 12 reps 2nd set – 40lbs 12 reps Calf Raises 1st set – 220lbs 10 reps 2nd set – 235lbs 8 reps 3rd set – 250lbs 8 reps Skull Crushers 1st set – 50lbs 8 reps 2nd set – 55 lbs 8 reps Cable Pushdowns 1st set – 125lbs 8 reps 2nd set – 115lbs 6 reps Inclined Bench in Smith 1st set – 70lbs 8 reps 2nd set – 80lbs 8 reps 3rd set – 80lbs 5 reps Saturday 1/15/05 Back/Biceps Bent over rows 1st set – 105lbs 8 reps 2nd set – 115lbs 8 reps 3rd set – 125lbs 6 reps Hang Cleans 1st set – 85lbs 8 reps 2nd set – 80lbs 8 reps Wide Grip Lat Pull Downs 1st set – 215lbs 8 reps 2nd set – 220lbs 10 reps Close Grip Cable Rows 1st set – 150lbs 12 reps 2nd set – 165lbs 12 reps DB Curls (seated) 1st set – 35lbs 8 reps 2nd set – 35lbs 8 reps Tuesday 1/18/05 Legs/Shoulders Squats 1st set – 135lbs 8 reps 2nd set – 145lbs 8 reps 3rd set – 155lbs 8 reps Hack Squats 1st set – 80lbs 12 reps 2nd set – 90lbs 10 reps SLDL 1st set – 145lbs 10 reps Shoulder Press (DB) 1st set – 40lbs 8 reps 2nd set – 45lbs 4 reps 3rd set – 40lbs 6 reps Lat Raises 1st set – 15lbs 12 reps 2nd set – 15lbs 10 reps Declined situps 1st set – 0lbs 40 reps 2nd set – 25lbs 20 reps Leg Curls 1st set – 110lbs 8 reps 2nd set – 120lbs 6 reps |
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01-19-2005, 09:03 PM
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#12 |
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Myostatin Whore
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In addition, I seem to have gained a little weight, not a whole lot, but instead of weighting about 157-159 no clothes I'm at 161 now (I'm 5'10). I can tell gains by flexing in the mirror as well, although I'm not very pleased with my back at all, there's not much definition going on except a little in the rear lats, but still not much. And I still got some work to do on my abs as well, only have a 2 pack right now =/ .
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01-22-2005, 02:37 PM
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#13 |
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Myostatin Whore
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Well, I'm just sitting here chugging down my protein shake after my back day, so here's an update: I'm not really feeling a whole lot on my back days though(and the 2 or so days after), I think even on my 3rd or 4th week (not sure exactly) on this program I don't have the form down on Bent over rows and Hang Cleans, I might be trying to go up in weight too fast, so next week I might go lighter and work on form more.
Thursday 1/20/05 Chest/Triceps/Calfs Declined DB Benchpress 1st set – 40lbs 12 reps 2nd set – 45lbs 10 reps Calf Raises 1st set – 250lbs 8 reps 2nd set – 265lbs 8 reps 3rd set – 280lbs 8 reps Skull Crushers 1st set – 45lbs 8 reps 2nd set – 40lbs 8 reps Inclined Bench in Smith 1st set – 80lbs 8 reps 2nd set – 90lbs 6 reps 3rd set – 85lbs 8 reps Cable Pushdowns 1st set - 115lbs 12 reps Weighted Crunches 1st set – 100lbs 12 reps 2nd set – 100lbs 10 reps Elliptical – 20 minutes manual course, 8 resistance 6(ish) crossramp Saturday 1/22/05 Back/Biceps Bent over Rows 1st set – 115lbs 8 reps 2nd set – 125lbs 6 reps 3rd set – 105lbs 8 reps Hang Cleans 1st set – 90lbs 4 reps 2nd set – 85lbs 8 reps 3rd set – 75lbs 6 reps Wide grip lat pull downs 1st set – 220lbs 8 reps 2nd set – 225lbs 10 reps Close Grip Cable Rows 1st set – 160lbs 12 reps 2nd set – 170lbs 12 reps Dumbbell Curls (seated) 1st set – 35lbs 8 reps 2nd set – 40lbs 4 reps 3rd set – 40lbs 5 reps (pushed myself very hard to get that) Elliptical – 12 minutes on interval course, 8 resistance |
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01-24-2005, 03:46 AM
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#14 |
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My Little Man
Join Date: Jul 2002
Location: Sydney Oz
Posts: 1,030
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Re BOW's, what makes you wonder about your form? Have you watched yourself do them in the mirror SIDE ON?
You say you're not feeling it in your back PWO. You will tend to stop getting very sore after 3-4 weeks of doing the same exercises, though don't let that fool you into thinking nothing is happening. Maybe you could start cycling a 2 week program. eg for back: Week1: Pull ups 20 reps however many sets that takes Deadlifts 3 x 6-8 DB rows 2 x 6-8 Week 2: BOW's 3 x 8-10 WIde grip lat pull: 2 x 10-12 Stiff arm pulldown: 2 x 10-12 CG cable row: 1 x 6-8 Anyway you get the idea. Reasoning behind this type of cycling is that the body adapts very quickly to repetitive movements, although as you increase weight/reps you will still get some results. Bit like the ol' saying of "shocking the body". Hitting it with exercises it hasn't seen in a while will force new growth. You can go nuts with the cycling stuff. Also, maybe you could go to a 4 day split. Depends how long you've been on the current split. Don't wanna rush and change things too soon. You say you're squatting around 160? Tell me you're going at least parallel! How's the diet going?
What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)
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01-24-2005, 11:35 AM
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#15 |
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Myostatin Whore
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Lol yes, I'm at least going parallel, that's what I aim for although when I started I went past parallel so I occasionally still go past sometimes.
My diet's going pretty well, I have had fast food at all for probably 2 month and I've had maybe 4-6 pieces of pizza in the last 2 or 3 months. I'm mainly eating Smart Start Soy Protein cereal in the morning, or 2 eggs with a slice of cheese on whole wheat bread and a protein shake. Then for lunch a couple PB/J sandwiches and 20 oz of water. For snacks I usually have fruit or baby carrots and for dinner I have usually chicken, steak, or fish with vegetables. I also have a salad mixed with canned salmon or grilled chicken, or a bagel with peanut butter for a snack. I just can't be busy writing everything I eat, maybe I'll do that later but it doesn't feel needed right now. Where I workout, they don't have mirrors anywhere so I can't really watch myself for form. The next day after I posted that I didn't feel it however, I did. I've been on this split for about 4 weeks now I believe (this is starting the 5th week). I could work in time for a 4th day on friday afternoons if I need/want to. It'll probably be time to start discussing what changes I should make in my routine in about a week. So far, since around november I've lost quite a bit of fast and gained quite a bit of muscle. I might try to get some pics taken so I can post sometime, but I can't promise anything. In addition though, I feel I need to eat more to get bigger faster, but I can't really just flip a switch to make the choice to eat more. For me, I eat when I'm hungry and I eat just enough for my body to feel satisfied, not overstuff it. I'm working on it, but it's hard. Would anyone suggest taking more protein shakes per day, or adding protein bars in as a regular part of my diet? Right now I have 40g of protein in 16 oz of 2% milk 2 times a day on off days and 3 times a day on workout days. That along with my diet get me ABOUT 1g/pound of bodyweight of protein. Last edited by Seanp156 : 01-24-2005 at 04:16 PM. |
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01-24-2005, 11:50 PM
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#16 | |||
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My Little Man
Join Date: Jul 2002
Location: Sydney Oz
Posts: 1,030
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Quote:
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Hey do you currently have a set meal plan? If so post it here, if not what is your weight and approx bf%, goal weight and goal bf%, we can work on a meal plan. If you're serious that is, no way pushin ya man. I know what it's like.
What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)
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01-25-2005, 01:13 PM
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#17 |
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Myostatin Whore
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I don't have a set meal plan, but I don't know my real bf% either. I used one of the electronic handheld things about a month and a half ago and it said 21, but I thought that seemed a little high. Right now I'm guessing it might be somewhere around 17-18%.
As far as goals I'd like to get to 200lbs in maybe a year (is that do-able if I weigh 160 now?) and have my bf around 15%. Where I go from there I'm not really sure yet. Anyway, I'm off to getting ready for my workout today, I'll post an update when I get back in about 2-3 hours. |
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01-26-2005, 01:16 AM
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#18 |
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My Little Man
Join Date: Jul 2002
Location: Sydney Oz
Posts: 1,030
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40lbs of lean mass in a year..........mmmmm not sure bout that but hey never say never eh?
So in other words you want to gain lean mass? 2 ways: 1. Slow bulk where you'd eat just above maintanence. 2. Bulk/Cut/Bulk etc Depends what suits you. You're 18 right? If I were you I'd go the slow bulk option, eating clean most of the time and just train hard.
What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)
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01-26-2005, 01:42 PM
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#19 |
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Myostatin Whore
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Yeah, I think at this point I'd feel better going with a slow bulk. I think I've kind of been doing that for a couple months, but I've lost fat at the same time so my weight's only gone up about 3 lbs total.
Anyway here's what I did yesterday: Tuesday 1-25-05 Legs/Shoulders Shoulder Press (Dumbbells) 1st set – 40lbs 8 reps 2nd set – 45lbs 6 reps 3rd set – 40lbs 7 reps Squats 1st set – 135lbs 8 reps 2nd set – 145lbs 8 reps 3rd set – 160lbs 8 reps Stiff Leg Deadlift 1st set – 155lbs 8 reps (after about 5 warmup sets) Hack Squat (Barbell) 1st set – 85lbs 12 reps 2nd set – 95lbs 10 reps Lat Raises 1st set – 15lbs 12 reps 2nd set – 15lbs 12 reps Leg Curls 1st set – 115lbs 8 reps 2nd set – 125lbs 6 reps I'm going to be going on a two mile run here in about 30 minutes. In a way, during my workout since I'm starting light and going heavier I feel like in a way I might be building more endurance than strength. I'm wondering if I should keep doing it like I am (1-3 warmup sets in general, then start working sets light and go heavier until I can't maintain the higher reps). Oh, and on form for squats do you want to strive for keeping your shins close to a 90 degree angle from the floor rather than leaning forward to like a 60 degree angle right? Isn't leaning forward what causes knee problems? Last edited by Seanp156 : 01-26-2005 at 03:15 PM. |
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01-27-2005, 01:27 AM
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#20 | |
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My Little Man
Join Date: Jul 2002
Location: Sydney Oz
Posts: 1,030
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Re the squats, basically yes. However, it's impossible to keep your shins at 90. Just remember your knees should not travel out past your toes.
What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)
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01-27-2005, 01:12 PM
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#21 |
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Myostatin Whore
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Damn and most of this time I've started mostly on the lighter side and gone heavier...
So should I consider anything lighter than my heaviest as warmup and then go down again once I hit the max for my rep range? |
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01-28-2005, 03:36 AM
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#22 | |
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My Little Man
Join Date: Jul 2002
Location: Sydney Oz
Posts: 1,030
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eg Just say with deadlifts you are supposed to do 3 x 8 You look at last week's notes and you did: 185 x 11, 185 x 9, 175 x 8 (and we are going to, or very near failure on every set) So you might warm up thus: bar x 10 135 x 6 155 x 4 175 x 2 Then first working set (since you did > 8 on 185 last week) you would try 195. Say you get 195 x 10, since you got >8 keep the weight the same so your 2nd set is 195 also and let's say you get 8. Now you need to drop the weight for your 3rd set. So you go 185 and you get 8. You anticipate some loss of strength as you go through your sets. Like on your first set you get 195 x 10 but you don't up the weight for the 2nd set because you prob won't get enough reps. But just say you did 195 x 14 or something then you would add some weight to stay around 8 reps. The only reason you would need to add weight is if you realy miscalculated or have gained some amazing strength since last week. Hope that helps, sounds like you get the idea though.
What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)
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01-28-2005, 02:54 PM
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#23 |
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Myostatin Whore
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So, even if the rep range is let's say 8, and you can do more until failure or near you should, even if it's quite a few more reps? But then again, I guess if you're using the right weight you shouldn't be able to do too much more.
I'm just asking because I know when I went to my friends house once or twice instead of the gym I usually go to I was pushed a lot harder by them to go to failure. This is partly because I have them to spot me and I know I'll be safe, but at the gym I don't have a spotter unless I specifically ask someone to spot me for a set. I would go to my friends house probably all the time, but they don't have a squat rack/power rack and their dumbbells only go to 50lbs I believe. |
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01-28-2005, 11:40 PM
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#24 | |
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My Little Man
Join Date: Jul 2002
Location: Sydney Oz
Posts: 1,030
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Quote:
I used to worry about the spotting thing too but no more. The only thing I might need a spot on these days is bench press, and most of the time I just go to near failure to be sure I can get the bar back on the rack. I used to think this would seriously inhibit gains but in the long run it doesn't realy. Sure it's good to be pushed to, and beyond failure occasionally, but with a well structured and intense program it's not necessary all the time by any means.
What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)
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01-29-2005, 05:32 PM
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#25 |
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Myostatin Whore
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Here's another update:
Thursday 1/27/05 Chest/Triceps/Calfs Skull Crushers 1st set – 50lbs 8 reps 2nd set – 45lbs 8 reps Calf Raises 1st set – 310lbs 8 reps 2nd set – 295lbs 8 reps 3rd set – 295lbs 8 reps Cable Pushdowns 1st set – 125lbs 12 reps Declined DB benchpress 1st set – 50lbs 8 reps 2nd set – 45lbs 10 reps Inclined Bench in Smith 1st set – 90lbs 8 reps 2nd set – 85lbs 7 reps 3rd set – 80lbs 8 reps Declined Situps 1st set – 0lbs 30 reps 2nd set – 0 lbs 10 reps 3rd set – 25lbs plate 15 reps 4th set – 25lbs plate 10 reps Saturday 1/29/05 Back/Biceps Hang Cleans 1st set – 85lbs 8 reps 2nd set – 80lbs 5 reps 3rd set – 75lbs 6 reps Bent over Rows 1st set – 135lbs 8 reps 2nd set – 125lbs 8 reps 3rd set – 115lbs 8 reps On the wide grip lat pulls should I be feeling a lot in my chest and shoulders as well as my back, because I am. I pulling straight down to my upper chest rather than behind my neck. Should I be pulling down behind my head instead? |
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01-30-2005, 09:19 PM
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#26 |
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My Little Man
Join Date: Jul 2002
Location: Sydney Oz
Posts: 1,030
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You might feel a stretch in your chest at the bottom of the movement but should not be sore there later on. The pulling is done with the lats/bi's. There is no resistance offered to the pectoralis in pulling exercises.
Behind the head? Up to you though most peeps say it may lead to injured shoulders. This is your call. Pulling to the top of the chest should be fine.
What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)
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01-31-2005, 09:18 PM
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#27 |
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Myostatin Whore
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Whoa, I just noticed on 1/29/05 my back day it only posted the first two exercises, anyway here it is with everything.
Saturday 1/29/05 Back/Biceps Hang Cleans 1st set – 85lbs 8 reps 2nd set – 80lbs 5 reps 3rd set – 75lbs 6 reps Bent over Rows 1st set – 135lbs 8 reps 2nd set – 125lbs 8 reps 3rd set – 115lbs 8 reps Wide Grip Lat Pulldowns 1st set – 225lbs 15 reps 2nd set – 220lbs 12 reps Close Grip Cable Rows 1st set – 180lbs 9 reps 2nd set – 165lbs 10 reps Vertical Leg Raises 1st set – 20 reps 2nd set – 15 reps 3rd set – 15 reps Dumbbell Curls (seated alternating) 1st set – 40lbs 5 reps 2nd set – 40lbs 6 reps 3rd set – 35lbs 7 reps Also, on the lat pull downs, the cable machine only goes up to 200lbs and even after scavenging for all the 2.5 and 5lbs rubber weights it's still not quite enough to exhaust me after 10-12 reps so I end up going over. Is there any way to get more on there with a plate or something? It seems like it's kind of limiting to my progress especially later if I can't get more than 225 on there when I know I can do more... Last edited by Seanp156 : 02-01-2005 at 01:11 PM. |
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02-01-2005, 03:36 PM
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#28 |
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My Little Man
Join Date: Jul 2002
Location: Sydney Oz
Posts: 1,030
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Switching to Pull Ups is bout all I can think of. I know it changes the routine around but that's your best bet. OR you could do single arm Lat Pulls at the cables.
btw: 1st set – 85lbs 8 reps 2nd set – 80lbs 5 reps 3rd set – 75lbs 6 reps Bent over Rows 1st set – 135lbs 8 reps 2nd set – 125lbs 8 reps 3rd set – 115lbs 8 reps Shows you've got the idea of rep range under control. Good work
What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)
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02-02-2005, 01:31 PM
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#29 |
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Myostatin Whore
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Tuesday
2-1-05 Legs/Shoulders Squats 1st set – 135lbs 8 reps 2nd set – 155lbs 8 reps 3rd set – 170lbs 6 reps SLDL 1st set – 155lbs 9 reps Hack Squat 1st set – 85lbs 12 reps 2nd set – 85lbs 10 reps Shoulder Press 1st set – 45lbs 6 reps 2nd set – 40lbs 6 reps 3rd set – 35lbs 7 reps Lat Raises 1st set – 15lbs 12 reps 2nd set – 15lbs 12 reps Leg Curls 1st set – 115lbs 8 reps 2nd set – 130lbs 7 reps I'm kind of concerned about my form on squats and stiff leg dead lifts. On squats I kind of tend to lean forward because I feel if I don't that I'll fall over backwards... Then on SLDL I'm not exactly sure, but I don't feel a strech in my hamstrings all the time when I do them. I keep my lower back straight, but it still feels like it's being used. |
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02-03-2005, 03:58 PM
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#30 |
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Myostatin Whore
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Here's todays
Thursday 2-3-05 Chest/Triceps/Calfs Calf Raises 1st set – 310lbs 8 reps 2nd set – 295lbs 8 reps 3rd set – 290lbs 8 reps Declined DB Bench Press 1st set – 50lbs 8 reps 2nd set – 45lbs 7 reps Inclined Bench in Smith 1st set – 100lbs 8 reps 2nd set – 90lbs 7 reps 3rd set – 80lbs 8 reps Skull Crushers 1st set – 50lbs 8 reps 2nd set – 45lbs 8 reps Cable Pushdown 1st set – 130lbs 6 reps 2nd set – 120lbs 4 reps Declined Situps 1st set – no weight 40 reps 2nd set – 25lbs plate 20 reps I didn't really do anything better than last week except for the inclined smith bench, so I think I might be starting to reach a plateau on this split, either that or I'm just weak today... and this is my 6th week on this split. You think I should continue with this for a couple more weeks or take a week off and plan a new split? |
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