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The One Man Journey Begins!

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  1. #1
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    Cool The One Man Journey Begins!

    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.

  2. #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

  3. #3
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    nice workout - are you ever giving yourself a complete day off?

  4. #4
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    Quote Originally Posted by katt View Post
    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.

  5. #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.

  6. #6
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    Ahhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh hhhhhhhhhhhhhhhhhhhhhhhhhhh!!!!!!! it feels like someone ranover my legs . hella sore .

  7. #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.

  8. #8
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    today is off day

  9. #9
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    Can't wait til you tackle the HIIT cardio. I've been doing it recently...Oh dear lord.......

  10. #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.

  11. #11
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    nice glad to see you began a journal

  12. #12
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    Quote Originally Posted by DiGiTaL View Post
    nice glad to see you began a journal
    thanks. weight on the exrecises are light/medium. not real intense.

  13. #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.

  14. #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

  15. #15
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    I see you didnt stick with the workout I helped you with for 2 long.

  16. #16
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    Quote Originally Posted by Double D View Post
    I see you didnt stick with the workout I helped you with for 2 long.
    yes i kinda drifted away from it

  17. #17
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    Your main goal was size right?

  18. #18
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    yes it still is. mainly size and strength..

  19. #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.

  20. #20
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    Quote Originally Posted by Double D View Post
    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.

  21. #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.

  22. #22
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    off day chest and bi's are pretty sore.

  23. #23
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    just a few vids....









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





    best pair of legs...

  24. #24
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    Few More Motivational Vids For me...



    238lbs-->




    BAMF! -->




    a fav. -- >

  25. #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."

  26. #26
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    Stupid question... What are SLD's?
    Used to.. DL:375lb, Sqt:335lb, Bnch:260lb
    Now... Weak as a kitten, but fighting back.
    Age:38. Trained 11/06-12/09. Feet surgeries & hip problems:12/09-12/11. Fighting back:12/11+. New Training Journal and Food Log.

  27. #27
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    Quote Originally Posted by Big G View Post
    Stupid question... What are SLD's?
    stiff leg deadlifts.


    btw today = leg day

  28. #28
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    Leg days rock!!

  29. #29
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    Quote Originally Posted by katt View Post
    Leg days rock!!
    Hell yeah they do

  30. #30
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    Talking Leg and Ab Day

    [ATG Squats ( w/heel lift):
    95 x 10
    185 x 10
    225 x 8
    225 x 8

    Hack Squats: 135 x 8
    155 x 8
    155 x 10

    DB Lnges(hate Lunges ):
    35 x 8
    35 x 8
    then did 45lb plate in each hand for 3 but the plate was too big and kept hittin the floor and wouldnt lemme do a ful ROM

    SLD's:
    135 x 8
    205 x 8
    205 x 8

    Leg Extensions: 45 x 10
    35 x 10
    40 x 12
    (slow neg and a 3 sec squeeze at the top)

    Rope Crunches: 50 x 8
    70 x 8

    Knee raises: BW x 8
    BW x 8

    whipe the sweat and tears from my face and left

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