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The One Man Journey Begins!


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Old 05-10-2007, 11:17 PM   #1
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Cool The One Man Journey Begins!

BODYBUILDING SUPPLEMENTS
High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com
The Journey begins for me. cardio/training. my Goals are to keep strength up and get shredded. my routine is this.

Day 1: Legs, Abs
Day 2: Chest/Triceps
Day 3: HIIT cardio
Day 4: Back/Biceps
Day 5: Shoulders
Day 6: HIIT Cardio
Day 7: Repeat.

Starting Diet At 2600Cals.

Supps:
Animal Pak
Whey
Lipo-6
Fish Oils
BCAA's
AAC Stack
Caffeine
and maybe add in a duretic eventually.
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Old 05-11-2007, 03:22 PM   #2
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today was Legs and abs. pretty intense

Squats (with heel lift, ATG, no lockout):
135 x 12
135 x 12
135 x 12

Lunges:
95 x 8
95 x 8
95 x 8

SLD's:
135 x 8
135 x 8
135 x 8
(legs were shaking like crazy)

Calf Raises(on a block):
95 x 12
95 x 12
95 x 16
(couldnt balence myself )


Leg Ext.:
45 x 10
45 x 10
(really shaky)

Rope Crunches Supersetted with hanging knee raises:

RC: 50 x 12
KR: BW x 8
RC: 70 x 10
KR: BW x 10
RC: 100 x 10
KR: BW x 12
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Old 05-11-2007, 05:55 PM   #3
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nice workout - are you ever giving yourself a complete day off?
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Old 05-11-2007, 06:22 PM   #4
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nice workout - are you ever giving yourself a complete day off?
thanks, i might take Day 7 off but not sure. just depends how i feel.
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Old 05-11-2007, 09:09 PM   #5
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Tomorrow = Shoulder/Triceps

Tomorrows plann

Seated Military DB Press 3 sets
Cable front raises SuperSetted with Cable Lateral Raises 3 sets
Bentover Rear lateral Raises 3 sets
Skullcrushers 3 sets
Rope Pushdowns 2 sets
Seated Db Overhead extensions 2-3 sets(depends)

Last edited by kinkery : 05-11-2007 at 10:50 PM.
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Old 05-12-2007, 08:42 AM   #6
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Ahhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh hhhhhhhhhhhhhhhhhhhhhhhhhhh!!!!!!! it feels like someone ranover my legs . hella sore .
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Old 05-12-2007, 11:49 AM   #7
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Shoulders + Triceps

Seated Db Press"
35x 12
45 x 10
55 x 12

Skullcrushers(w/ oly bar):
95 x 6 :s
65 x 12
75 x 10
85 x 10

Bentover Lateral raises (hammer grip):
15 x 12
15 x 10
15 x 10

this one kinda bar for seated OH extensions:
50 + w/e the bar weighs x 10
60 + ^^^^^^^^^^^^ x 8

Cable Lateral raises SS w/ Cable Front raises:
10 x 10 for all sets of each (each were 3 sets)


one arm OH extensions(delts were burning during em lol :
15 x 10
20 x 10


end of workout.
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Old 05-13-2007, 02:08 PM   #8
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today is off day
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Old 05-13-2007, 03:57 PM   #9
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Can't wait til you tackle the HIIT cardio. I've been doing it recently...Oh dear lord.......



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Old 05-13-2007, 07:22 PM   #10
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yeah...not sure if i'll be doing HIIT. might just do sprints outside (which is HIIT in a way but. yeah. prolly do 10 yard sprints with 5-10 sec R.I's.
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Old 05-13-2007, 10:58 PM   #11
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nice glad to see you began a journal



Stats: [ Weight: 192lbs ] [ Height: 5'11 ] [ BF %: 15% ] [ Routine: P/RR/S ] [ Currently: Cutting ]
Current goals: - Lower The bf%
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Old 05-13-2007, 11:19 PM   #12
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nice glad to see you began a journal
thanks. weight on the exrecises are light/medium. not real intense.
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Old 05-14-2007, 03:11 PM   #13
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Back + Traps

Underhand Bentover Rows:
135 x 8
185 x 8
205 x 8

WG Pullups:
BW x 8
BW x 8
BW x 8

Seated V-Handle Cable Rows:
50 x 12
110 x 12
140 x 12
200 x 10

Standing Stiff Arm Pushdowns:
30 x 12
45 x 10
50 x 10

Rack Deads(light) :
135 x 8
225 x 8
275 x 8

Shrugs SS w/ Upright Rows:

S: 135 x 10
UR: 65 x 8
S: 135 x 10
UR: 65 x 8
S: 135 x 10
UR: 65 x 10

Really Needed to up the weight on the shrugs and upright rows.

overall: pretty good workout.
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Old 05-15-2007, 04:10 PM   #14
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Chest And Biceps ballin workout-

Incline Press:
135 x 8
185 x 8
160 x 8
155 x 8

Benchpress:
155 x 10
185 x 10
185 x 10
225 x 8 (easy) strength = up!!

V-Dips:
BW x 10
BW x 8
BW x 10

Barbell Curls:
65 x 10
85 x 8
85 x 10

Db Curls:
25 x 10
35 x 8
35 x 8

Overall: great workout
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Old 05-15-2007, 04:18 PM   #15
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I see you didnt stick with the workout I helped you with for 2 long.



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Old 05-15-2007, 07:12 PM   #16
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Quote:
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I see you didnt stick with the workout I helped you with for 2 long.
yes i kinda drifted away from it
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Old 05-15-2007, 07:40 PM   #17
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Your main goal was size right?



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Old 05-15-2007, 07:52 PM   #18
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yes it still is. mainly size and strength..
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Old 05-15-2007, 07:57 PM   #19
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This routine is fine for size, but as for strength its not really geared for it. Reps, sets, and ri's help to determine hypertrophy, endurance, or strength. But bodyparts take a long time to really develop strength with.

Case and point I have a buddy who is a good size guy and he still cant bench 300 nor squat 400 and he is a bit bigger than me and I squat way over that.



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Old 05-15-2007, 08:41 PM   #20
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Quote:
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This routine is fine for size, but as for strength its not really geared for it. Reps, sets, and ri's help to determine hypertrophy, endurance, or strength. But bodyparts take a long time to really develop strength with.

Case and point I have a buddy who is a good size guy and he still cant bench 300 nor squat 400 and he is a bit bigger than me and I squat way over that.
well so far my bench is going up. did 225 for 8 (easy reps) gonna get a spot on next chest day and gor for 6-8 reps with 235-240. or maybe 225 for 12.

anyway BW is 182._ _ lbs .... not to mention its 10:41pm so it's really 179-180lbs.
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Old 05-15-2007, 09:50 PM   #21
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Thinking about Low Carbing it tomorrow and add in some light cardio. maybe 30mins of incline walking prolly low carb it to 100-150g's.
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Old 05-16-2007, 12:49 PM   #22
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off day chest and bi's are pretty sore.
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Old 05-16-2007, 01:10 PM   #23
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just a few vids....

YouTube Video


YouTube Video


YouTube Video


YouTube Video


....... trey brewer ...

YouTube Video


YouTube Video


best pair of legs...
YouTube Video
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Old 05-16-2007, 11:59 PM   #24
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Few More Motivational Vids For me...

YouTube Video


238lbs-->
YouTube Video


YouTube Video


BAMF! -->
YouTube Video


YouTube Video


a fav. -- >
YouTube Video
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Old 05-17-2007, 12:10 AM   #25
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"The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That's what most people lack, having the guts to go on and just say they'll go through the pain no matter what happens."
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Old 05-17-2007, 12:50 AM   #26
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Stupid question... What are SLD's?



Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal
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Old 05-17-2007, 12:21 PM   #27
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Stupid question... What are SLD's?
stiff leg deadlifts.


btw today = leg day
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Old 05-17-2007, 12:26 PM   #28
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Leg days rock!!
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Old 05-17-2007, 12:35 PM   #29
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Leg days rock!!
Hell yeah they do
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