Thread: Fashong's Journal

good luck

Thank you.

G'Luck

Thanks Luke. Here is my routine right now guys...

Day 1 : Chest/Triceps, Biceps, Shoulders, and Abs

Chest
Flat Barbell Bench Press : 3 x 6-8 reps
Flat Dumbbell Press : 2 x 6-8 reps

Triceps
Dips : 2-3 x 6-8 reps
Tricep Pulldowns : 2-3 x 6-8
Bench Press : Until failure

Shoulders
Seated Dumbbell Press : 2 x 6-8
Standing Lateral Raises : 1 x 10

Biceps
Standing EZ Curl Bar Curls : 2-3 x 6-8 reps
Dumbbell Concentration Curls : 2-3 x 6-8 reps

Abs
Crunches : 60
Weighted Sit-ups : 60

Day 2 : OFF

Day 3 : Back, and Wrists

Back
Deadlifts : 3 x 6-8
Chin Ups : 2 x 6-8
DB rows : 2 x 6-8
DB shrugs : 1 x 10

Wrists
Wrist Curls : 2 x 10

Day 4 : OFF

Day 5 : Legs

Legs
Squats : 3 x 6-8 reps
Leg press : 2 x 6-8 reps
Leg Curls : 2 x 6-8 reps
Standing Calve Raises : 4 x 10 reps

Day 6 + 7 : Cardio

YUCK man! what's your goal? :|

Strength

drop the cardio, focus on diet

Today, I cheated and had a oreo :'( lol. It was after the mile run we had to do in gym

I haven't seen any gains lately or seen my biceps get any bigger . I will keep training though and hopefully see gains.

what is your diet

Yes, what is your diet? Another thing is, by the sounds of it you haven't been training with a good routine for very long. Even with a good routine and decent diet it could take a full month or more before much is noticeable.

It also depends what kind of gains you're looking for. Strength gains would be the most obvious, but phyical ones are a bit more difficult to tell. One thing I've noticed that keeps getting better and better are the striations in my shoulders. It's not like after a month you're going to be buff, but you'll see little encouraging things every so often (maybe every 2-4 weeks) that push you on.

guys, i think fashong decided to quit doing his journal especially since it has been 8 days and he never posted a routine...

Shiznit my routine is posted up above... I will post my diet tomorrow

I sent you a revised routine. The one above is Yuk, just like Luke said

That was nice of Jake! I would deffinate take any advise he offers.

Oh yea sorry I didn't post that one yet here it is lol..

Day 1 : Triceps/Delts/Chest/Abs

Chest
Flat Barbell Bench Press: 2x4
DB Bench: 6-8x2

Triceps
Close-Grip Bench Press: 4x3/Untill Faliure

Delts
Bent Over Lateral Raises
Tricep Pushdowns: 8-10x2

Abs
Crunches : 60
Weighted Sit-ups : 60

Day 2 : OFF

Day 3 : Biceps/Back/Wrists

Back
Seated Cable Rows: 8x3
Single Arm DB Rows: 6x3

Biceps
Standing EZ Curl Bar Curls: 3x3
Dumbbell Hammer Curls: 6x2
Pull-ups: Failx2

Wrists
Wrist Curls : 2 x 10

Day 4 : OFF

Day 5 : Legs

*Squats: 4x4
*Dead-lifts: 8x3
SLDL: 6x3
Seated Calves: 10-15x3
Standing/Donkey Calves: 10-15x3

*alternate every 2 weeks.

Day 6 + 7 : Cardio

What is the cardio for?

Thats not the routine I sent you Stop seperating it into "groups".

Day 1 was something like
Flat BB bench
CG bench
Standing DB or BB military
Bent over lateral raises/face pulls
DB flyes
Pressdowns

Oh, here it is. One day of cardio is in there

Good lookin' routine

I want to seperate it into groups like triceps and stuff lol. Alot neater and I know what im working.

I have had VERY good results so far with that routine, thanks again premier. I am also helping other people lift and they are getting results as well.

Just read that routine...

Nicely rounded setup, is this designed for <bulking, general purposes>?????

Strength/hypertrophy

when i was first growing i found i got a lot more out of med rep sets, like 8's, rather than these really low 2 and 4 rep sets. just something to consider kiddo.

Originally Posted by TheCurse

when i was first growing i found i got a lot more out of med rep sets, like 8's, rather than these really low 2 and 4 rep sets. just something to consider kiddo.

Got a lot more what? He said he wanted to focus on strength rather than hypertrophy specific.

growth. Muscle.

Originally Posted by PreMier

Got a lot more what? He said he wanted to focus on strength rather than hypertrophy specific.