There once was a man of God named Samson. He was undoubtedly one of the strongest men to ever live, as he performed many incredible feats of strength. At a young age, he TORE A LION IN HALF. And later in life, killed one thousand men, with the jawbone of a donkey. And with his last, dying breath, he knocked down the two most weight bearing pillars of a palace, killing many phillistines, (the ancient enemy of the Jews). In any case, he was a very strong man, and I needed a title for my journal...
This will be another p/rr/s journal, and I will be bulking for 6 more weeks, starting monday. My split is as follows, monday through saturday. Mon: back/chest/abs/forerms, tue:bis/tris/delts/calves, wed:quads/hams/glutes/traps, thu:back/chest/abs/forearms, fri:bis/tris/delts/calves, sat:low back/traps, sun:rest... Any advice, hey, speak up. If you like it, well then...
After these 6 weeks, I will be cutting with a carb cycling diet, in which I will be taking an EC stack. Not sure how long I'll be cutting, but... yeah.
Felt very good.
~Seated cable rows
140x8 (not enough)
Picked up well after upping the weight
160x6 (need more rest between bench and pec-deck)
155x4 forced 5
140x6 (felt too much bi's)
130x5 partial 6
~~~MEANT TO DO INCLINE, PEOPLE ON SMITH MACHINE FOR 35 MINUTES~~~
~Weighted incline sit-ups
CRAP-TASTIC!! I need some advice on this
NEED TO DO BARBELLS!!!
~Forearm curl dealies, top of forearm/bottom
Fizzled, but, much confusion in the room caused the fizzle, will have back up plan, next time
40x8 (needed more)
45x8 (still need more)
50x6 (right on the money)
Good stuff, once the weight came up to where I needed...
Unh... Brainfart... OH! Ab workout went terrible, in fact, it was non-existant. Soooo, im gonna put my abs in the start. Im thinking some medicine ball twistie deals, ive heard them called weighted roman twists... Those work good. SOOO... Maybe some machine crunches?
~overhead tricep extension
~Calf raises, toes in, on leg press machine (feet forming 90 degree angle)
180x10 (WAY NOT ENOUGH)
270x15 (STILL NOT CLOSE)
360x12 (still not quite enough)
20(in each hand)x8
20x7 (good range of motion)
30(again, each hand)x6 (slightly disappointing that I have a hard time...)
80x6 (pretty good group, IMO)
(i have rather bad shoulders, so... This is to be expected, I suppose. Any ideas for delts are appreciated)
~calf raises, toes out, leg press machine
420x14 (ergh... I still need more on there...)
~close grip bench
~bent deltoid raised
20x8 (Better ROM)
after i dropped the weight down, I got much better work
~seated calf raises (yeah, I know, it primarily works the soleus)
160(i think, cant really read my writing)x8
Well, I think this was a pretty good workout... Again, any comments
YAY!!! I always was like "hey... that archangel dude is cool, and he loves Jesus..." Thank you!!! Ill be keepin up on your journal too...
But, anyway, some journalization... My pecs are still pretty sore, I dunno if Ill be ready for my chest/back/forearms/abs workout Thursday, and, I'm gonna have to skip my bis/tris/delts/calves on friday, IM GOIN TO MAGIC MOUNTAIN!!! WHOOO!!!!... Yeah. Good stuff... So, I dunno, havin Ma get some epsom salts, maybe that'll help with recovery. Im gonna have to post my supplement list when I get home today or tomorrow, and my diet...
Not sure Im ready for legs day... SCARY!!! Anyway, i gotta roll! Keep on keepin on
Thanks for the compliment Brother, Yes Sir........ I LOVE Jesus!!! I will definatly keep up with you. If your too sore, I would definatly wait. There is a difference in sore and pain. Take care Brother!!!
"I can do ALL things through Christ, who strengthens me" - Philippians 4:13
Eng... The DOMS in my legs is finally settin in... I guess Im not as sore as i figured, but, thats cuz I was still getting my weights all figured out... So, Im pretty satisfied with everything so far, I have to review my split, and change it from 2 pec workouts a week to 1... I also have to do my bicep work on friday, and maybe toss in some underhand grip rows... Too much 'curl' type stuff, and not enough 'pull' stuff, im thinkin
blargh!! had to combine bis/tris/delts and back, and not do chest twice a week. I also had to eliminate forearms today, as I am going to 6 flags tomorrow!!! I took measurements today, pre-w/o, and will continue to do so, weekly
Weight: 180 (i began at 175, I think a good deal is fat, unfortunately)
Neck: 15 1/2
R calf: 15 3/4
L calf: 15 5/8
R thigh: 23 1/2
L thigh: 23 1/4
Chest(Under arms): 39
Chest(over arms): a tentative 49
L forearm: 12
R forearm: 12
R arm: 14 1/2
L arm: 14 1/3
All measurements are in inches, because America is too fat to go metric... Lol
A combined bis/tris/delts/back w/o today... Next week will be normal
~Lat pulls behind head
140x6 partial 7
135x6 partial 7
Good after bumping the weight up
~Straight bar barbell curl
~Standing tricep machinee
80x6 partial 7
~Upright overhand grip rows
130x7 part 8
~Lateral delt raises
20'sx6 part 7
20x4 cheat 7
~Overhead tricep extensions
60x5 forced 7
60x5 forced 7
~Bent delt raises
Good ROM, I have no regrets using these 20s instead of the 25's...
~Underhand grip upright rows
130x7 partial 8
~Close grip bench
Overall I feel this was a decent workout... LOL
Nah, I felt really good after this, and I think Ill have some trouble toting my arms around tomorrow... YEHAY!!!
5:30 5 grams L-glutamine
6:00 (meal) 2 fish oil caps, 1 ON's opti-men, 250mg vit C, 400 iu vit E, 175 milk thistle (i dunno why, not buying again) 1g CLA cap
7:45 (meal) 2 fish oil caps, 250 mg vit C
11:20(meal) 2 fish oil caps, 250 mg vit C, 1g CLA cap
3:00(meal) 2 fish oil caps, 250 mg vit C
6:00 (meal) 2 fish oil caps, 250 mg vit C, 1 ON's Opti-men
9:00 g grams L-Glutamine, 3 ON's ZMA caps
9:30 (meal) 2 fish oil caps, 1 ON's opti-men, 250mg vit C, 400 iu vit E, 175 milk thistle, 1g CLA cap
yeah... After putting it on paper, i realized im wasting some money...