Thread: The One Man Journey Begins!

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

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

Originally Posted by katt

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.

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)

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

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.

today is off day

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

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.

nice glad to see you began a journal

Originally Posted by DiGiTaL

nice glad to see you began a journal

thanks. weight on the exrecises are light/medium. not real intense.

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.

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

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

Originally Posted by Double D

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

yes i kinda drifted away from it

Your main goal was size right?

yes it still is. mainly size and strength..

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.

Originally Posted by Double D

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.

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.

off day chest and bi's are pretty sore.

just a few vids....









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





best pair of legs...

238lbs-->



BAMF! -->



a fav. -- >

"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."

Stupid question... What are SLD's?

Originally Posted by Big G

Stupid question... What are SLD's?

stiff leg deadlifts.


btw today = leg day

Leg days rock!!

Originally Posted by katt

Leg days rock!!

Hell yeah they do