Finally... I made my journal - time to bulk0rZ

AndrewSS · 01-07-2006, 07:58 PM

Hey, I finally got around to making my online journal, I already have like 2 months of my workouts on paper, but I am just gonna start with todays back/shoulder/bicep work out.

1/7/05:

Started with 5min of stairmaster I did .66 miles in 5min.

Back:

BB Rows: 95x11
BB Rows: 115x9
BB Rows: 135x5 (almost 6)
BB Rows: 125x8

DB Rows: 45x8 (per arm)
DB Rows: 50x6 (per arm)

Deadlifts: 135x6 (warm up)
Deadlifts: 165x7
Deadlifts: 185x5
Deadlifts: 200x4

Pull downs: 85x13
Pull downs: 100x10
Pull downs: 110x6
Pull downs: 85x8 (right after 110x6)

BB Shrugs: 135x15
BB Shrugs: 155x11
BB Shrugs: 175x8
DB Shrugs: 50x10 (right after 175x8)

Shoulders:

Standing "military press": 65x9
Standing "military press": 75x7
Standing "military press": 85x5

Lateral raises: 15x5 (each arm) (right after mil press)
Frontal raises: 15x7 (each arm) (right after 15x5)

Biceps:

BB Curls: 55x10
BB Curls: 65x4 (just got real tired)
DB Curls: 35x3 (each arm)

Then some crunches and situps.

****
Please give me good constructive critism of my routine... I am not a very disciplined "lifter" but I try, I am here in columbus for christmas break, I go to school in indiana, so my time here in columbus is a bit less structured and it has been hard to stay consistant but oh well, back at school I have a better disciplined week for workout, because here at home I have work and other stuff to worry about... just college life for me is more structured in a way.

Again, critize my routine, I need help I am sure, my week is done now, next week I will have my week routine up so when that is through you can really see my weekly routine.

Anyway, thanks for checking my journal out, and yes I know - I need to bulk and eat a ton!!!

AndrewSS · 01-07-2006, 08:05 PM

Here are some pictures from today: (in here, since the member gallery wont let me add anything)

Archangel · 01-07-2006, 08:20 PM

Nice and lean my Friend!!! Eat away!!!
Good lookin w/o, but it sure has Alot of volume, will wait to see your whole routine though BRother Andrew!!!

Seanp156 · 01-07-2006, 08:21 PM

Yeah.... that's 26 sets in one workout andrew.... with that many reps, tis a little much =p

AndrewSS · 01-07-2006, 08:25 PM

^ yeah what should I change then, take out what, do you think?

Seanp156 · 01-07-2006, 08:34 PM

Hmm I dunno... I don't think I'd do shoulder with back if I were doing a bodypart split...

Here's an old example of a back/bicep/ab day from one of my routine ya h03

B Bent Rows

1st set: 155lbs 6 reps

2nd set: 155lbs 6 reps

BB Shrugs

1st set: 215lbs 6 reps PR

2nd set: 225lbs 8 reps PR

Hyper Extensions

1st set: 25lbs 12 reps

2nd set: 35lbs 10 reps PR

Cable Lat Pull Downs

1st set: 222.5lbs 12 reps PR?

2nd set: 222.5lbs 10 reps

BB Curls

1st set: 80lbs 6 reps PR

2nd set: 75lbs 6 reps

Concentration Curls

1st set: 35lbs 5 reps PR

2nd set: 30lbs 6 reps

Decline Situps

1st set: 25lbs plate 30 reps

2nd set: 35lbs plate 20 reps

that's 14 sets total

Archangel · 01-07-2006, 08:36 PM

I agree with you BRother Sean, I would cut it back to at least 2 sets for an exercise for starters!!! I am curious of the whole routine and how he splits it up and on what days!!!

AndrewSS · 01-10-2006, 08:27 PM

1/10/05: Legs and some Abs.

Squats: 135x7 (stopped early, warming up)
Squats: 155x6
Squats: 165x5
Squats: 175x4
Box Squats: 175x11
(^had to use a bench, so it was a few inches too high

)
Box Squats: 195x10

Leg curls: 40x8 (1 leg at a time)
Leg curls: 50x7

Calves (a weird thing, its like seated calve raises): 115x12
DB Calve raises: 65x15
Calve "seated" raises: 115x15
DB Calve raises: 70x10

Squat Press (kinda like leg press): 250x7
Squat Press: 280x6

Abs:

Leg lifts: 15
Crunches: 50
Decline situps: 25x8, then BWx6 (-no break)
Leg lifts: 12

my weight @ 9pm - 146.4 (with gym shorts/boxers/socks/teeshirt)

AndrewSS · 01-10-2006, 08:48 PM

right now i am thinking about doing P/RR/S type split... but im still debating what my weekly routine will be, 3 or 4 day, I am unsure, still thinking about it.

Seanp156 · 01-10-2006, 09:00 PM

I'd recommend 3 day.... I've always liked 3 day better for the most part.... I kinda wish there were a 3 day Westside routine, but that wouldn't really work too well. Whenever I've done 4 days except for Westside I end up feeling like one of the workouts was pointless... Usually if it's something like shoulders/arms. With Westside 4 times a week, I just get tired sometimes...

AndrewSS · 01-12-2006, 08:33 PM

1/12/05 Chest/tris/shoulders

ok, well I have decided to give P/RR/S a try. Granted this is my 2nd workout with week, so next week will be my first full week of P/RR/S. Today I did power, but I guess I did it wrong (now I know... lol) , I varied my reps too much. Oh well next week will be my first real power week, I guess I messed up. But anyway the workout today was pretty good but I suppose I did too many sets... anyway here it is:

Chest

BB Bench: 135x4 (I got nervous without a spot, so I stopped early

)
BB Bench: 135x6 (got a spot... finally)
BB Bench: 125x6

DB Incline: 35x9
DB Incline: 40x7 (barely got #7)
DB Incline: 35x7

Dips: (BW)12
Dips: (BW)10
Dips: (BW)10

Triceps

DB Skull Crushers: 20x6
DB Skull Crushers: 25x3 (almost got 4)
DB Skull Crushers: 20x6

Cable Pushdowns: 60x5
Cable Pushdowns: 50x8
Cable Pushdowns: 40x10

Bench dips: 35x12
Bench dips: 45x11
Bench dips: 35z12

Shoulders (very tired at this point)

Standing mil press: 75x5
Standing mil press: 70x5
Standing mil press: 65x4

Lateral DB Raises: 15x12 (each arm)
Lateral DB Raises: 20x9 (each arm)
Lateral DB Raises: 15x11 (each arm)

I think I need to cut down on the sets probably, what say you? I wonder if I should move shoulders to a different day. Oh well I look forward to next week when I should have my Power week figured out better... cause I switched my reps too much this day.... oh well it was a decent workout regardless I suppose.

Seanp156 · 01-12-2006, 09:06 PM

You don't necessarily need to move shoulders to another day, just cut down on some sets and don't do 4 different exercises for triceps, 2 is fine. You could also cut working sets down to 2 per exercise.... And we already discussed, power week is supposed to be 4-6 only.

AndrewSS · 01-12-2006, 10:33 PM

yeah..... next week I should have the P/RR/S thing figured out. About sets, yeah I will try to reduce that... about shoulders... I might just move them to save time and besides on a three day split I will have: Chest/tri/shoulders - Legs - biceps/back --- well why not just switch shoulders to leg day or something. Then I will do abs in the week when I feel like it.

AndrewSS · 01-17-2006, 04:38 PM

1/17/06 Back/Biceps:

Back:

Deadlift: 165x6
Deadlift: 185x5
Deadlift: 205x4 (barely got #4!) *PB

Lever Row: 45x6 (easy)
Lever Row: 55x4 (my lowerback just couldnt stablize me, I guess it was a bad idea to try this kind of row after hard deadlifts, so I stopped Lever Rows.

DB Rows: 50x6
DB Rows: 55x5
DB Rows: 60x4 *PB

Lat pulldown: 100x6 (easy)
Lat pulldown: 115x6
Lat pulldown: 130x5 *PB

BB Shrugs: 155x10
BB Shrugs: 185x7 (grip failed)
BB Shrugs: 195x7 (grip failed)

Biceps:

BB Curls: 55x6
BB Curls: 65x4
BB Curls: 60x5

DB curls: 35x10
DB curls: 40x5 (left arm failed on 6th rep)
DB curls: 35x8

So this workout was my first real good try at P/RR/S, this is my Power week, so I tried to stay in a 4-6 rep range. I went light on some sets just because I was unsure what I could do, sometimes I was surprised, hopefully I wont have this issue in the future. Anyway, doing so much work in the 4-6 rep range is pretty hard but I liked this, I think I will like this P/RR/S routine.

Seanp156 · 01-17-2006, 05:44 PM

Looks good hoe... At least I had planned for this week to be a light resting week so I'm not really missing much as far as training... I'm gonna be pissed if I weigh a lot less than 190 when I get better, especially if it doesn't come back quick. After this I might just give up bulking and start cutting... I'm sick of getting to 190, then going back to ~180 and having to go back up again...

AndrewSS · 01-17-2006, 07:04 PM

^ thats good, man that sucks you got sick. Anyway I agree that would suck to gain weight... loose some real easy... repeat repeat. Cutting might be good.

AndrewSS · 01-19-2006, 08:52 PM

1/19/06 Legs/Shoulders: (power week)

Legs

BB Squats: 165x6
BB Squats: 185x5 *pb
BB Squats: 195x1 (legs just totally failed)
BB Squats: 175x3 (alllllmost got 4)

Leg curls: 50x6
Leg curls: 60x6
Leg curls: 70x5 *pb

Squat press: 270x6
Squat press: 290x5
Squat press: 310x5 *pb

DB calve raises: 70(each arm)x15
DB calve raises: 85x12
Machine calve raises: 135x11
Machine calve raises: 135x10

Shoulders

Standing mil press: 75x6
Standing mil press: 85x5
Standing mil press: 90x4 *pb

DB lateral raises: 20x9 (per arm)
DB lateral raises: 25x4 (per arm)
DB lateral raises: 25x4 (per arm)

Seated db mil press: 40x6
Seated db mil press: 40x4

- pretty good workout overall, leave some comments and critiques.

Seanp156 · 01-19-2006, 10:35 PM

Squats and shoulder workout look pretty good. Question on the leg curls though... Is the machine just difficult at lighter weight? I know the resistance according to the numbers on the machines can vary from brand/model etc... I'd just expect higher than 50-60 judging from your squats.

DeadBolt · 01-19-2006, 10:54 PM

Heya bud....flad to see some new journals!

Are you making your own routine for prrs? Or do you plan to follow the basic ones laid out? I have a few if you are interested from my experiences with prrs. If you are making your own you could consider switching some things up and doing certain things in a certain order. But hey man do your thing I'm just here to help if ya want.

Also what are your goals besides bulking...sports? hypertrophy? strength?

And sean you lazy bastard whats wrong with 4days a week! Maybe if you got to the gym a little more you would get over 190

I was never partial to 3days just to much in one workout...I prefere short and sweet workouts....you can really put more effort into each bodypart this way IMO.

Seanp156 · 01-20-2006, 12:24 AM

"Heya bud....flad to see some new journals!"

Maybe if you read some more books you'd know how to spell =p

Pffft... I've done 4 days a week before... I did it during the summer and I actually did it when I was on westside, so for about.... I don't know 7 months or so I've done a 4 day split... I just don't like it as well compared to a 3 day split personally... I feel like I got more out of my routine on a 3 day split and I'm making better use of my time.

Plus, I don't really want to weight over 190 if I don't have the strength to back it up

.

AndrewSS · 01-20-2006, 07:02 AM

Quote:

Originally Posted by DeadBolt

Heya bud....flad to see some new journals!

Are you making your own routine for prrs? Or do you plan to follow the basic ones laid out? I have a few if you are interested from my experiences with prrs. If you are making your own you could consider switching some things up and doing certain things in a certain order. But hey man do your thing I'm just here to help if ya want.

Also what are your goals besides bulking...sports? hypertrophy? strength?

And sean you lazy bastard whats wrong with 4days a week! Maybe if you got to the gym a little more you would get over 190

I was never partial to 3days just to much in one workout...I prefere short and sweet workouts....you can really put more effort into each bodypart this way IMO.

Thanks for checking out my journal. I am sorta making my own routine, but I have looked at others, I have looked at seans old routines to base mine off a lot. If you have any ideas or things you wanna point out, say it because as of now I am still trying to figure out what I will do. At this point I really like the p/rr/s idea, so let me know of anything you wanna say.

Goals... well as I am very skinny, look in my sig, im 5'11" and about 145-147lbs so I really gotta gain weight, I am trying to get decent food here at college, at times it can be hard but overall I dont do bad, I suppose I should break down my diet instead of mainly winging it, granted I do have a pretty structured diet as is. I am not working out for a sport, hypertrophy is a goal. To get stronger, yes thats a goal too.

AndrewSS · 01-20-2006, 07:06 AM

Quote:

Originally Posted by Seanp156

Squats and shoulder workout look pretty good. Question on the leg curls though... Is the machine just difficult at lighter weight? I know the resistance according to the numbers on the machines can vary from brand/model etc... I'd just expect higher than 50-60 judging from your squats.

well this leg curl thing is pretty unique, its free weight loaded and you have to use 1 leg at a time, its pretty tough. I guess it is just machines vary like you said, granted my hams arnt that great anyway

also, that "squat press" is so weird, it is pretty much a leg press, with a little motion in it, hard to describe... I dunno if any of you know what exactly it is

DeadBolt · 01-20-2006, 09:15 AM

OK bud...I am on a diff comp right now but when I get home I'll give ya some of my old workouts. And along the way I'll try to make some pointers.

As for diet....just eat like an animal bro! Eat 6 meals a day and pack on the bulk. When I use to bulk heavy I would set up a meal plan of the macros I wanted. Then for a week or two I would cook all my own meals and set everything up. This would show me my portion sizes and how much I had to eat from then on I could pretty much wing it b/c I knew the portion sizes. Maybe it would work for you especially at school.

AndrewSS · 01-24-2006, 09:28 PM

1/24/06 Chest and triceps: (rep range)

*first off, the last 2 weeks I have cut them short by only working out 2 of my 3 day split, due to me going to chicago both weekends

But oh well, this week will be my full 3 day split, I was suprised my chest was not bad really considering I hadnt done chest in a while, not to mention DB flat benching. Anyway, here ya go.

Chest:

DB Bench press: 40x9
DB Bench press: 45x9
DB Bench press: 50x8

DB Incline: 35x9
DB Incline: 40x8
DB Incline: 40x7

Cable flys: 60x9
Cable flys: 80x1 (I struggled with these)
Cable flys: 60x9

^ I dont think I like these, its hard for me to feel them that well in my chest, I wonder if my form is off or something, I may not do these in the future again.

Triceps:

Cable Pushdowns: 60x9
Cable Pushdowns: 60x7
Cable Pushdowns: 50x9

DB Skullcrushers: 20x9
DB Skullcrushers: 25x6
DB Skullcrushers: 20x7

Bench dips: 45x10
Bench dips: 45x9
Bench dips: 45x8

Seanp156 · 01-24-2006, 10:31 PM

It looks like you kept it at 7-9 reps the whole time? On RR weeks I think it's supposed to go (correct me if I'm wrong DB) 7-9, 10-12, 13-15 per exercise...

So, for example on DB bench you'd do
40lbs x 7-9 reps
35lbs x 10-12 reps
30lbs x 13-15 reps

01-07-2006, 07:58 PM	#1
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,591 Photos: 2	Finally... I made my journal - time to bulk0rZ Hey, I finally got around to making my online journal, I already have like 2 months of my workouts on paper, but I am just gonna start with todays back/shoulder/bicep work out. 1/7/05: Started with 5min of stairmaster I did .66 miles in 5min. Back: BB Rows: 95x11 BB Rows: 115x9 BB Rows: 135x5 (almost 6) BB Rows: 125x8 DB Rows: 45x8 (per arm) DB Rows: 50x6 (per arm) Deadlifts: 135x6 (warm up) Deadlifts: 165x7 Deadlifts: 185x5 Deadlifts: 200x4 Pull downs: 85x13 Pull downs: 100x10 Pull downs: 110x6 Pull downs: 85x8 (right after 110x6) BB Shrugs: 135x15 BB Shrugs: 155x11 BB Shrugs: 175x8 DB Shrugs: 50x10 (right after 175x8) Shoulders: Standing "military press": 65x9 Standing "military press": 75x7 Standing "military press": 85x5 Lateral raises: 15x5 (each arm) (right after mil press) Frontal raises: 15x7 (each arm) (right after 15x5) Biceps: BB Curls: 55x10 BB Curls: 65x4 (just got real tired) DB Curls: 35x3 (each arm) Then some crunches and situps. **** Please give me good constructive critism of my routine... I am not a very disciplined "lifter" but I try, I am here in columbus for christmas break, I go to school in indiana, so my time here in columbus is a bit less structured and it has been hard to stay consistant but oh well, back at school I have a better disciplined week for workout, because here at home I have work and other stuff to worry about... just college life for me is more structured in a way. Again, critize my routine, I need help I am sure, my week is done now, next week I will have my week routine up so when that is through you can really see my weekly routine. Anyway, thanks for checking my journal out, and yes I know - I need to bulk and eat a ton!!!
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

01-07-2006, 08:05 PM	#2
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,591 Photos: 2	Here are some pictures from today: (in here, since the member gallery wont let me add anything)
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

01-07-2006, 08:20 PM	#3
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Nice and lean my Friend!!! Eat away!!! Good lookin w/o, but it sure has Alot of volume, will wait to see your whole routine though BRother Andrew!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

01-07-2006, 08:25 PM	#5
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,591 Photos: 2	^ yeah what should I change then, take out what, do you think?
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

01-07-2006, 08:34 PM	#6
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,213 Photos: 11	Hmm I dunno... I don't think I'd do shoulder with back if I were doing a bodypart split... Here's an old example of a back/bicep/ab day from one of my routine ya h03 B Bent Rows 1st set: 155lbs 6 reps 2nd set: 155lbs 6 reps BB Shrugs 1st set: 215lbs 6 reps PR 2nd set: 225lbs 8 reps PR Hyper Extensions 1st set: 25lbs 12 reps 2nd set: 35lbs 10 reps PR Cable Lat Pull Downs 1st set: 222.5lbs 12 reps PR? 2nd set: 222.5lbs 10 reps BB Curls 1st set: 80lbs 6 reps PR 2nd set: 75lbs 6 reps Concentration Curls 1st set: 35lbs 5 reps PR 2nd set: 30lbs 6 reps Decline Situps 1st set: 25lbs plate 30 reps 2nd set: 35lbs plate 20 reps that's 14 sets total
	My Journal

01-07-2006, 08:21 PM	#4
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,213 Photos: 11	Yeah.... that's 26 sets in one workout andrew.... with that many reps, tis a little much =p
	My Journal

01-07-2006, 08:36 PM	#7
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	I agree with you BRother Sean, I would cut it back to at least 2 sets for an exercise for starters!!! I am curious of the whole routine and how he splits it up and on what days!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

01-10-2006, 08:27 PM	#8
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,591 Photos: 2	1/10/05: Legs and some Abs. Squats: 135x7 (stopped early, warming up) Squats: 155x6 Squats: 165x5 Squats: 175x4 Box Squats: 175x11 (^had to use a bench, so it was a few inches too high ) Box Squats: 195x10 Leg curls: 40x8 (1 leg at a time) Leg curls: 50x7 Calves (a weird thing, its like seated calve raises): 115x12 DB Calve raises: 65x15 Calve "seated" raises: 115x15 DB Calve raises: 70x10 Squat Press (kinda like leg press): 250x7 Squat Press: 280x6 Abs: Leg lifts: 15 Crunches: 50 Decline situps: 25x8, then BWx6 (-no break) Leg lifts: 12 my weight @ 9pm - 146.4 (with gym shorts/boxers/socks/teeshirt)
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

01-10-2006, 08:48 PM	#9
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,591 Photos: 2	right now i am thinking about doing P/RR/S type split... but im still debating what my weekly routine will be, 3 or 4 day, I am unsure, still thinking about it.
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

01-10-2006, 09:00 PM	#10
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,213 Photos: 11	I'd recommend 3 day.... I've always liked 3 day better for the most part.... I kinda wish there were a 3 day Westside routine, but that wouldn't really work too well. Whenever I've done 4 days except for Westside I end up feeling like one of the workouts was pointless... Usually if it's something like shoulders/arms. With Westside 4 times a week, I just get tired sometimes...
	My Journal

01-12-2006, 08:33 PM	#11
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,591 Photos: 2	1/12/05 Chest/tris/shoulders ok, well I have decided to give P/RR/S a try. Granted this is my 2nd workout with week, so next week will be my first full week of P/RR/S. Today I did power, but I guess I did it wrong (now I know... lol) , I varied my reps too much. Oh well next week will be my first real power week, I guess I messed up. But anyway the workout today was pretty good but I suppose I did too many sets... anyway here it is: Chest BB Bench: 135x4 (I got nervous without a spot, so I stopped early ) BB Bench: 135x6 (got a spot... finally) BB Bench: 125x6 DB Incline: 35x9 DB Incline: 40x7 (barely got #7) DB Incline: 35x7 Dips: (BW)12 Dips: (BW)10 Dips: (BW)10 Triceps DB Skull Crushers: 20x6 DB Skull Crushers: 25x3 (almost got 4) DB Skull Crushers: 20x6 Cable Pushdowns: 60x5 Cable Pushdowns: 50x8 Cable Pushdowns: 40x10 Bench dips: 35x12 Bench dips: 45x11 Bench dips: 35z12 Shoulders (very tired at this point) Standing mil press: 75x5 Standing mil press: 70x5 Standing mil press: 65x4 Lateral DB Raises: 15x12 (each arm) Lateral DB Raises: 20x9 (each arm) Lateral DB Raises: 15x11 (each arm) I think I need to cut down on the sets probably, what say you? I wonder if I should move shoulders to a different day. Oh well I look forward to next week when I should have my Power week figured out better... cause I switched my reps too much this day.... oh well it was a decent workout regardless I suppose.
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

01-12-2006, 09:06 PM	#12
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,213 Photos: 11	You don't necessarily need to move shoulders to another day, just cut down on some sets and don't do 4 different exercises for triceps, 2 is fine. You could also cut working sets down to 2 per exercise.... And we already discussed, power week is supposed to be 4-6 only.
	My Journal

01-12-2006, 10:33 PM	#13
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,591 Photos: 2	yeah..... next week I should have the P/RR/S thing figured out. About sets, yeah I will try to reduce that... about shoulders... I might just move them to save time and besides on a three day split I will have: Chest/tri/shoulders - Legs - biceps/back --- well why not just switch shoulders to leg day or something. Then I will do abs in the week when I feel like it.
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

01-17-2006, 04:38 PM	#14
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,591 Photos: 2	1/17/06 Back/Biceps: Back: Deadlift: 165x6 Deadlift: 185x5 Deadlift: 205x4 (barely got #4!) PB Lever Row: 45x6 (easy) Lever Row: 55x4 (my lowerback just couldnt stablize me, I guess it was a bad idea to try this kind of row after hard deadlifts, so I stopped Lever Rows. DB Rows: 50x6 DB Rows: 55x5 DB Rows: 60x4 PB Lat pulldown: 100x6 (easy) Lat pulldown: 115x6 Lat pulldown: 130x5 PB BB Shrugs: 155x10 BB Shrugs: 185x7 (grip failed) BB Shrugs: 195x7 (grip failed) Biceps:* BB Curls: 55x6 BB Curls: 65x4 BB Curls: 60x5 DB curls: 35x10 DB curls: 40x5 (left arm failed on 6th rep) DB curls: 35x8 So this workout was my first real good try at P/RR/S, this is my Power week, so I tried to stay in a 4-6 rep range. I went light on some sets just because I was unsure what I could do, sometimes I was surprised, hopefully I wont have this issue in the future. Anyway, doing so much work in the 4-6 rep range is pretty hard but I liked this, I think I will like this P/RR/S routine.
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

01-17-2006, 05:44 PM	#15
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,213 Photos: 11	Looks good hoe... At least I had planned for this week to be a light resting week so I'm not really missing much as far as training... I'm gonna be pissed if I weigh a lot less than 190 when I get better, especially if it doesn't come back quick. After this I might just give up bulking and start cutting... I'm sick of getting to 190, then going back to ~180 and having to go back up again...
	My Journal

01-17-2006, 07:04 PM	#16
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,591 Photos: 2	^ thats good, man that sucks you got sick. Anyway I agree that would suck to gain weight... loose some real easy... repeat repeat. Cutting might be good.
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

01-19-2006, 08:52 PM	#17
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,591 Photos: 2	1/19/06 Legs/Shoulders: (power week) Legs BB Squats: 165x6 BB Squats: 185x5 pb BB Squats: 195x1 (legs just totally failed) BB Squats: 175x3 (alllllmost got 4) Leg curls: 50x6 Leg curls: 60x6 Leg curls: 70x5 pb Squat press: 270x6 Squat press: 290x5 Squat press: 310x5 pb DB calve raises: 70(each arm)x15 DB calve raises: 85x12 Machine calve raises: 135x11 Machine calve raises: 135x10 Shoulders* Standing mil press: 75x6 Standing mil press: 85x5 Standing mil press: 90x4 *pb DB lateral raises: 20x9 (per arm) DB lateral raises: 25x4 (per arm) DB lateral raises: 25x4 (per arm) Seated db mil press: 40x6 Seated db mil press: 40x4 - pretty good workout overall, leave some comments and critiques.
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

01-19-2006, 10:35 PM	#18
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,213 Photos: 11	Squats and shoulder workout look pretty good. Question on the leg curls though... Is the machine just difficult at lighter weight? I know the resistance according to the numbers on the machines can vary from brand/model etc... I'd just expect higher than 50-60 judging from your squats.
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01-19-2006, 10:54 PM	#19
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,332	Heya bud....flad to see some new journals! Are you making your own routine for prrs? Or do you plan to follow the basic ones laid out? I have a few if you are interested from my experiences with prrs. If you are making your own you could consider switching some things up and doing certain things in a certain order. But hey man do your thing I'm just here to help if ya want. Also what are your goals besides bulking...sports? hypertrophy? strength? And sean you lazy bastard whats wrong with 4days a week! Maybe if you got to the gym a little more you would get over 190 I was never partial to 3days just to much in one workout...I prefere short and sweet workouts....you can really put more effort into each bodypart this way IMO.
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

01-20-2006, 12:24 AM	#20
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,213 Photos: 11	"Heya bud....flad to see some new journals!" Maybe if you read some more books you'd know how to spell =p Pffft... I've done 4 days a week before... I did it during the summer and I actually did it when I was on westside, so for about.... I don't know 7 months or so I've done a 4 day split... I just don't like it as well compared to a 3 day split personally... I feel like I got more out of my routine on a 3 day split and I'm making better use of my time. Plus, I don't really want to weight over 190 if I don't have the strength to back it up . Last edited by Seanp156 : 01-20-2006 at 12:34 AM.
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01-20-2006, 09:15 AM	#23
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,332	OK bud...I am on a diff comp right now but when I get home I'll give ya some of my old workouts. And along the way I'll try to make some pointers. As for diet....just eat like an animal bro! Eat 6 meals a day and pack on the bulk. When I use to bulk heavy I would set up a meal plan of the macros I wanted. Then for a week or two I would cook all my own meals and set everything up. This would show me my portion sizes and how much I had to eat from then on I could pretty much wing it b/c I knew the portion sizes. Maybe it would work for you especially at school.
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

01-24-2006, 09:28 PM	#24
AndrewSS nobleman's cockslinger Join Date: Feb 2005 Location: Columbus, OH Posts: 1,591 Photos: 2	1/24/06 Chest and triceps: (rep range) first off, the last 2 weeks I have cut them short by only working out 2 of my 3 day split, due to me going to chicago both weekends But oh well, this week will be my full 3 day split, I was suprised my chest was not bad really considering I hadnt done chest in a while, not to mention DB flat benching. Anyway, here ya go. Chest:* DB Bench press: 40x9 DB Bench press: 45x9 DB Bench press: 50x8 DB Incline: 35x9 DB Incline: 40x8 DB Incline: 40x7 Cable flys: 60x9 Cable flys: 80x1 (I struggled with these) Cable flys: 60x9 ^ I dont think I like these, its hard for me to feel them that well in my chest, I wonder if my form is off or something, I may not do these in the future again. Triceps: Cable Pushdowns: 60x9 Cable Pushdowns: 60x7 Cable Pushdowns: 50x9 DB Skullcrushers: 20x9 DB Skullcrushers: 25x6 DB Skullcrushers: 20x7 Bench dips: 45x10 Bench dips: 45x9 Bench dips: 45x8
	Height: 5'11" \| Weight: 155lbs Bench: 175lbs \| Deadlift: 265lbs \| Squat: 235lbs

01-24-2006, 10:31 PM	#25
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,213 Photos: 11	It looks like you kept it at 7-9 reps the whole time? On RR weeks I think it's supposed to go (correct me if I'm wrong DB) 7-9, 10-12, 13-15 per exercise... So, for example on DB bench you'd do 40lbs x 7-9 reps 35lbs x 10-12 reps 30lbs x 13-15 reps
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