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

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  1. #1
    nobleman's cockslinger
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    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


  2. #2
    nobleman's cockslinger
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    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


  3. #3
    High Intensity Freak
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    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

  4. #4
    Lexen Xtreme


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

  5. #5
    nobleman's cockslinger
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    ^ yeah what should I change then, take out what, do you think?
    Height: 5'11" | Weight: 155lbs
    Bench:
    175lbs | Deadlift: 265lbs | Squat: 235lbs


  6. #6
    Lexen Xtreme


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    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

  7. #7
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    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

  8. #8
    nobleman's cockslinger
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    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


  9. #9
    nobleman's cockslinger
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    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


  10. #10
    Lexen Xtreme


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    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...

  11. #11
    nobleman's cockslinger
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    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


  12. #12
    Lexen Xtreme


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    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.

  13. #13
    nobleman's cockslinger
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    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


  14. #14
    nobleman's cockslinger
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    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


  15. #15
    Lexen Xtreme


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    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...

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