1/23/04
I thought I would take advantage of the wealth of knowledge on this board and hopefully not the wild amounts of whoring. This is kind of a journal/ place to have my workout looked at. I will try to keep up with it, but no promises. Just to give you fair warning this is going to be long winded, its just the way I am. I am going to lay out my basic workout and I would like some constructive comments on it. I have tried many different exercises and different combinations of them, but always seems to come back to what I am at now. One of my problems is most workouts don???t seem like the do enough for me. I feel like I can do more sets so I do them. I wonder if I am overtraining which is why I am not growing. ( I have not experienced any serious joint pain or muscle strain from my lifting yet besides injuries to my knees and a little but to my right shoulder from playing catcher, and skiing bumps and doing jumps since I could walk. I don???t want to sound like an ass by saying that most workouts are to easy for me. For example I tried GoPro???s but I just felt like I needed to do more, although he knows a lot more about lifting than me. However I don???t think I give enough time for other works to show their results. Anyway, my goal is to gain mass most importantly but I am not a real powerlifter. I enjoy lifting heavier weight but want to but I still want to look decent. I don???t think powerlifters look decent, but I have no desire at this time to be at 4-6% body fat and I will never compete in a BB contest. I would be more likely to compete in a deadlift contest. I guess I want to be a powerlifting bodybuilder during a bulking phase for now. I will post a link to my fitday.com account where I log my food most of the time just too kind of keep an eye on things. My diet as you will see isn???t spectacular and frankly I enjoy my food too much to be able to stick to a diet like some of you, but I really don???t like junk food.
My stats are:
Weight: 236-241 lbs. I went up from 225 to 235ish from May 03-August03 and have put on a few since depending on the day. I don???t know BF% but I could stand to lose 10 lbs of fat, most of it seems to reside in the rear love handle area
Height: 6??? 1???
Chest: 48???
Arms: ? 16??? maybe 17??? flexed
Waist: 37???
Legs: ?? not big enough
Try for: Protein: 230-340 g/day
Calories: 4000-5000 /day
Carbs: try to keep it lower but that never happens
Fat: Look for lower fat higher protein but I don???t stress over it
Supplements: only whey protein and daily multivitamin for the past month or so, Before that I was on swole (good shit) and animal stak (2 times end of August I think and then end of November into December) Haven???t taken celltech or prosource creatine since at least May 03. (No, I was not taking them at the same time).
Goals: Drop a few lbs of fat ( around 10) and have my target weight be 240 after dropping the fat. (Yes, I know that is about 12-14 lbs of muscle). Other long term goals are 600 lb dead lift, 400lb bench, 425 lb squat for 10 reps
I lift 4 to 5 days a week. Always at least a day between shoulder and chest the other day two per cycle is taken where I feel I need it or when I can???t get to the gym. Now that is winter I don???t lift legs every cycle, probably once every other cycle because I go skiing just about every other weekend for 2 days.
Chest:
-5-7 min cardio warm up
-flat bench bar (2 sets warm up 20 reps with just bar then 135)
o 185x12-15 (still warm up kinda)
o 225x8-10 (couldn???t do many more than 10 or 11 if I wanted to)
o 275x4-5 ( as many as I can do)
o 295x2-3 (only if 275 went well if not void this set
o 275x4
o 245x to failure (6ish)
-incline dumbbells
o 85 or 90x 8-10
o 100x 6ish (failure)
o 100 x 6 (failure)
o 90x 8 (failure)
o maybe another set at 85 or 90 if I feel good
-Either flat bench db (90 lbs) or a decline hammer strength machine (225lbs ish added). Either way 3 sets x 8-10 reps (to failure)
-Flies. Mild incline db flies 3x12 then 2 sets on either cable or pec deck 15 reps
-Abs 2 exercises 3 sets a piece
Back:
-5 min cardio warm up
-pull ups 2x8-10 wide grip, 2x10-12 close, 2x10 reverse grip
-Seated hammer strength row machine. 2 warm ups 15 reps, 3 sets heavy as possible to get 10, 8, 8-10 reps
-Seated wide grips and close grip pull downs alternating, 3 x 8-10 each on weights 16-19
-Seated cable rows with usual close grip attachment | |, 3x 8-10 reps
-Seated cable rows wide grip and close underhand grip Heavy. 2x8-10 each grip
-Occasionally bent over dumbbell rows if I feel like it 2 sets each hand 110lb db for 8-10 reps
-Burn out on wide grip 2 sets with weight so that failure is around 15-20 reps
Legs:
-7 min cardio
-Squats 2 set warm up (set 1 @135 x 20 reps, set 2 @ 225 15 reps)
o 275x 12
o 315x10
o 365x8-10
o 315x10
-Leg Press
o Set 1: 5 plate/side x 15 reps
o Set 2: 7 plate/side x12 reps
o Set 3 & 4: 8-9 plates/ side x 10-12 reps
-Stiff legged deads (usually standing on box ~6??? high)
o Set 1: 135 x 15
o Set 2: 225 x 10
o Set 3: 275 x 8-10
o Set 4: 275x 8 -10
-Leg extensions:
o 2 sets heavy both legs 12-15 reps
o 2 sets each leg individually 15 reps
-Leg curls:
o 2 sets heavy both legs 12-15 reps
o 2 sets each leg individually 15 reps
-Light cardio 5 min and abs 3 sets if I can
Arms:
-5 min cardio
-close grip bench straight bar 3 ??? 4 sets usually not really heavy only one set at 225 for 6 -8 reps
-Skull crusher (SC) & close grip (CG) with ez curl
o 85lbs x 12 (sc)& 10 (cg)
o 115 x 10 sc & 8-10 cg
o 135 x 8 sc & 8 cg
o 155 x 5-6 sc & 6-8 cg
o 135x 8 sc & 8 cg
-Weighted Dips (with db attached a belt thingy)
o 55lb db x 10 reps
o 70 lb db x 7-8 reps
o 60 or 70 lb db depending on previous set results to failure ~8 reps
-2 cable tricep exercises (pick from push down, reverse grip, seated SC cable machine, over the head rope or bar) for 12- 15 reps
-Standing straight bar curls (occasionally I will do ez curl bar with comparable weight)
o Set 1 warm up just bar 25 reps
o Set 2: 95x 12-15
o Set 3: 115x 10
o Set 4: 135x 6-8
o Set 5: 135x 6-8
o Set 6: 115x 8
-Standing dumbbell curls alternating arm (L, R, L, R,,,,,)
o Set 1: 60 lb db 8-9 reps each arm
o Set 2: 65 lb db 6-8 reps/arm
o Set 3: 60 or 55 lb db 8 rep/arm
o Set 4: 50 or 55 lb db 8 reps/arm
-Preacher curl machine
o Sets 1&2: both arms together 8-10 reps
o Sets 3 & 4: individual arms (2 sets each arm) 12-15 reps
o Set 5: both arms together 12-15 reps
-Standing cable curls (using both fly handles up on highest height, arms parallel to ground curling hands in toward head)
o 3 Sets 12- 15 reps each
-Maybe 2 sets of triceps light to get a burn going then that is it. Not likely I would do abs
Shoulders:
-military press: 2 sets warm up 15 reps
o Set 1: 80x 8
o Set 2: 90 x 6
o Set 3: 85 or 90 x 6
o Set 4: 80x 6-8
-Deadlifts (warm up which is a set or two of upright rows and deads at 135 for 15-20 reps)
o Set 1: 225x10
o Set 2: 315x 8-10 (higher end of rep range used all the way though deads when not going above 475)
o Set 3: 405x 4-6
o Set 4: 455 x 2-5
o Set 5: 475 x 1-3
o Set 6: 495-515 (depends)x 1 Not done if not maxing
o Set 7: 405x 4-6
-Shrugs
o 315x 12
o 405x 12
o 495x 10
o 405x 12
-Upright Rows (Straight bar or ez curl)
o Set 1: 12 reps
o Set 2-4: heavy 8 reps
-Front dumbbell raises: 3 sets of 10 each arm 50-55lb db
-Dumbbell Shrugs: 3 sets of 15 with 125 lb db
-Side db raises: 3 sets of 10 each arm 40-50lb db
-Bent over flies: 3 sets of 12 reps 25-40 lb db
-Military Press burn out. 55-60 lb db for 8-12 reps
-Anterior and Posterior should raise machines 2 sets each machine 12-15 reps/ set
-Abs 2 exercise 3 sets of 15-25/exercise
This is easily the longest post you will ever have to endure from me. If you actually took time to read the whole thing God bless you and please comment constructively. If you think I left something out which doesn???t seem like I could have please say so
Thanks
Gary
I thought I would take advantage of the wealth of knowledge on this board and hopefully not the wild amounts of whoring. This is kind of a journal/ place to have my workout looked at. I will try to keep up with it, but no promises. Just to give you fair warning this is going to be long winded, its just the way I am. I am going to lay out my basic workout and I would like some constructive comments on it. I have tried many different exercises and different combinations of them, but always seems to come back to what I am at now. One of my problems is most workouts don???t seem like the do enough for me. I feel like I can do more sets so I do them. I wonder if I am overtraining which is why I am not growing. ( I have not experienced any serious joint pain or muscle strain from my lifting yet besides injuries to my knees and a little but to my right shoulder from playing catcher, and skiing bumps and doing jumps since I could walk. I don???t want to sound like an ass by saying that most workouts are to easy for me. For example I tried GoPro???s but I just felt like I needed to do more, although he knows a lot more about lifting than me. However I don???t think I give enough time for other works to show their results. Anyway, my goal is to gain mass most importantly but I am not a real powerlifter. I enjoy lifting heavier weight but want to but I still want to look decent. I don???t think powerlifters look decent, but I have no desire at this time to be at 4-6% body fat and I will never compete in a BB contest. I would be more likely to compete in a deadlift contest. I guess I want to be a powerlifting bodybuilder during a bulking phase for now. I will post a link to my fitday.com account where I log my food most of the time just too kind of keep an eye on things. My diet as you will see isn???t spectacular and frankly I enjoy my food too much to be able to stick to a diet like some of you, but I really don???t like junk food.
My stats are:
Weight: 236-241 lbs. I went up from 225 to 235ish from May 03-August03 and have put on a few since depending on the day. I don???t know BF% but I could stand to lose 10 lbs of fat, most of it seems to reside in the rear love handle area
Height: 6??? 1???
Chest: 48???
Arms: ? 16??? maybe 17??? flexed
Waist: 37???
Legs: ?? not big enough
Try for: Protein: 230-340 g/day
Calories: 4000-5000 /day
Carbs: try to keep it lower but that never happens
Fat: Look for lower fat higher protein but I don???t stress over it
Supplements: only whey protein and daily multivitamin for the past month or so, Before that I was on swole (good shit) and animal stak (2 times end of August I think and then end of November into December) Haven???t taken celltech or prosource creatine since at least May 03. (No, I was not taking them at the same time).
Goals: Drop a few lbs of fat ( around 10) and have my target weight be 240 after dropping the fat. (Yes, I know that is about 12-14 lbs of muscle). Other long term goals are 600 lb dead lift, 400lb bench, 425 lb squat for 10 reps
I lift 4 to 5 days a week. Always at least a day between shoulder and chest the other day two per cycle is taken where I feel I need it or when I can???t get to the gym. Now that is winter I don???t lift legs every cycle, probably once every other cycle because I go skiing just about every other weekend for 2 days.
Chest:
-5-7 min cardio warm up
-flat bench bar (2 sets warm up 20 reps with just bar then 135)
o 185x12-15 (still warm up kinda)
o 225x8-10 (couldn???t do many more than 10 or 11 if I wanted to)
o 275x4-5 ( as many as I can do)
o 295x2-3 (only if 275 went well if not void this set
o 275x4
o 245x to failure (6ish)
-incline dumbbells
o 85 or 90x 8-10
o 100x 6ish (failure)
o 100 x 6 (failure)
o 90x 8 (failure)
o maybe another set at 85 or 90 if I feel good
-Either flat bench db (90 lbs) or a decline hammer strength machine (225lbs ish added). Either way 3 sets x 8-10 reps (to failure)
-Flies. Mild incline db flies 3x12 then 2 sets on either cable or pec deck 15 reps
-Abs 2 exercises 3 sets a piece
Back:
-5 min cardio warm up
-pull ups 2x8-10 wide grip, 2x10-12 close, 2x10 reverse grip
-Seated hammer strength row machine. 2 warm ups 15 reps, 3 sets heavy as possible to get 10, 8, 8-10 reps
-Seated wide grips and close grip pull downs alternating, 3 x 8-10 each on weights 16-19
-Seated cable rows with usual close grip attachment | |, 3x 8-10 reps
-Seated cable rows wide grip and close underhand grip Heavy. 2x8-10 each grip
-Occasionally bent over dumbbell rows if I feel like it 2 sets each hand 110lb db for 8-10 reps
-Burn out on wide grip 2 sets with weight so that failure is around 15-20 reps
Legs:
-7 min cardio
-Squats 2 set warm up (set 1 @135 x 20 reps, set 2 @ 225 15 reps)
o 275x 12
o 315x10
o 365x8-10
o 315x10
-Leg Press
o Set 1: 5 plate/side x 15 reps
o Set 2: 7 plate/side x12 reps
o Set 3 & 4: 8-9 plates/ side x 10-12 reps
-Stiff legged deads (usually standing on box ~6??? high)
o Set 1: 135 x 15
o Set 2: 225 x 10
o Set 3: 275 x 8-10
o Set 4: 275x 8 -10
-Leg extensions:
o 2 sets heavy both legs 12-15 reps
o 2 sets each leg individually 15 reps
-Leg curls:
o 2 sets heavy both legs 12-15 reps
o 2 sets each leg individually 15 reps
-Light cardio 5 min and abs 3 sets if I can
Arms:
-5 min cardio
-close grip bench straight bar 3 ??? 4 sets usually not really heavy only one set at 225 for 6 -8 reps
-Skull crusher (SC) & close grip (CG) with ez curl
o 85lbs x 12 (sc)& 10 (cg)
o 115 x 10 sc & 8-10 cg
o 135 x 8 sc & 8 cg
o 155 x 5-6 sc & 6-8 cg
o 135x 8 sc & 8 cg
-Weighted Dips (with db attached a belt thingy)
o 55lb db x 10 reps
o 70 lb db x 7-8 reps
o 60 or 70 lb db depending on previous set results to failure ~8 reps
-2 cable tricep exercises (pick from push down, reverse grip, seated SC cable machine, over the head rope or bar) for 12- 15 reps
-Standing straight bar curls (occasionally I will do ez curl bar with comparable weight)
o Set 1 warm up just bar 25 reps
o Set 2: 95x 12-15
o Set 3: 115x 10
o Set 4: 135x 6-8
o Set 5: 135x 6-8
o Set 6: 115x 8
-Standing dumbbell curls alternating arm (L, R, L, R,,,,,)
o Set 1: 60 lb db 8-9 reps each arm
o Set 2: 65 lb db 6-8 reps/arm
o Set 3: 60 or 55 lb db 8 rep/arm
o Set 4: 50 or 55 lb db 8 reps/arm
-Preacher curl machine
o Sets 1&2: both arms together 8-10 reps
o Sets 3 & 4: individual arms (2 sets each arm) 12-15 reps
o Set 5: both arms together 12-15 reps
-Standing cable curls (using both fly handles up on highest height, arms parallel to ground curling hands in toward head)
o 3 Sets 12- 15 reps each
-Maybe 2 sets of triceps light to get a burn going then that is it. Not likely I would do abs
Shoulders:
-military press: 2 sets warm up 15 reps
o Set 1: 80x 8
o Set 2: 90 x 6
o Set 3: 85 or 90 x 6
o Set 4: 80x 6-8
-Deadlifts (warm up which is a set or two of upright rows and deads at 135 for 15-20 reps)
o Set 1: 225x10
o Set 2: 315x 8-10 (higher end of rep range used all the way though deads when not going above 475)
o Set 3: 405x 4-6
o Set 4: 455 x 2-5
o Set 5: 475 x 1-3
o Set 6: 495-515 (depends)x 1 Not done if not maxing
o Set 7: 405x 4-6
-Shrugs
o 315x 12
o 405x 12
o 495x 10
o 405x 12
-Upright Rows (Straight bar or ez curl)
o Set 1: 12 reps
o Set 2-4: heavy 8 reps
-Front dumbbell raises: 3 sets of 10 each arm 50-55lb db
-Dumbbell Shrugs: 3 sets of 15 with 125 lb db
-Side db raises: 3 sets of 10 each arm 40-50lb db
-Bent over flies: 3 sets of 12 reps 25-40 lb db
-Military Press burn out. 55-60 lb db for 8-12 reps
-Anterior and Posterior should raise machines 2 sets each machine 12-15 reps/ set
-Abs 2 exercise 3 sets of 15-25/exercise
This is easily the longest post you will ever have to endure from me. If you actually took time to read the whole thing God bless you and please comment constructively. If you think I left something out which doesn???t seem like I could have please say so
Thanks
Gary