Craigs Journal: 190 lbs lean - here I come!

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  1. #1
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    Craigs Journal: 190 lbs lean - here I come!

    Hi all, I'm new here and decided to start a journal. I was thinking of what to call my journal and I couldn't think of anything creative, so I picked something that would motivate me. I want to weigh 190lbs at 10-12%. That is my long term goal, when I reach it we'll go from there. Right now I am 175 lbs, just under 5'11" and fairly lean. I would estimate 12%bf.

    I've been training for over 2 years now, it will be 3 years in May. I started out at 135 lbs with no muscle or fat on me. I remember after working out for a few months and measuring my arms and being happy they had finally reached 12"..

    Right now I am starting to train using the following split:
    Day1: Chest/Back
    Day2: Legs/abs
    Day3: off
    Day4: Delts/arms
    Day5: off

    I got the split out of Charles Poliquin's book, The Poliquin Principals. I'm going to be focusing a lot on rest/pauses and negatives. I'll switch up the rep schemes and maybe exercises ever 3 weeks or so, depending if I'm progressing.

    I'm going to try to bulk up a from now until mid May, then do a HIT cycle to drop a bit of fat before summer.

    I'll post my first workout tomorrow.

  2. #2
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    AWESOME to have ya here Brother Craig, Best Wishes to you my Friend!!!
    "I can do ALL things through Christ, who strengthens me" - Philippians 4:13

    "For NOTHING is impossible with GOD" - Luke 1:37

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    Delts/arms today.

    -approx 2 mins rest time between sets. With the bicep/tricep work I go back and forth. i. e. 1 set of bb curls (set takes 30-45secs), 2 mins rest, 1 set of parallel bar dips, 2 mins rest and another set of bb curls. I like it this way because it allows for longer rests between sets, while still keeping the intensity up. It gets me out of the gym in about an hour.

    A - Seated military press
    95x12
    115x8
    125x8

    B1 - Standing bb curls
    70x12
    70x10
    80x7

    B2 - Parallel bar dips
    +25x10
    +35x8
    +35x6

    C1 - Incline DB hammer curls
    20x12
    25x10
    30x8

    C2 - Pushdowns - forget weight
    x10 reps
    x30 reps

    Quote Originally Posted by Archangel View Post
    AWESOME to have ya here Brother Craig, Best Wishes to you my Friend!!!
    Thanks Archangel! It's good to be here.

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    Chest/Back today. I switched back and forth between my first two exercises but the gym was starting to get busy so I didn't for the next pair. Still a good workout overall. I have lost soo much pull up strength. A few months ago I was pulling myself +25 up for 6+ reps. Now I struggle on bodyweight sets of 8.

    A1: Low incline db press
    60x10
    60x8
    60x8
    As far down as I can go and paused at the bottom. Got a nice stretch doing these. Up the weight next week.

    A2: Widegrip pullups
    bwx8
    bwx8
    bwx7

    B1: T-bar rows
    92.5x10
    92.5x10
    92.5x10
    Up the weight next week

    C1: Decline bb press
    135x10
    135x8
    135x7
    First time doing these in a long time. Felt real shaky doing them. I should be pushing more than this.

    D1: Wide parallel grip pull up
    bwx6
    bwx6
    Pretty tired at this point. I just started doing these and already I love doing them to finish a back workout though.

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    Excellent w/o Brother Craig, lookin good in here my Friend!!! I love antagonistic training myself!!!
    "I can do ALL things through Christ, who strengthens me" - Philippians 4:13

    "For NOTHING is impossible with GOD" - Luke 1:37

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    Quote Originally Posted by Archangel View Post
    Excellent w/o Brother Craig, lookin good in here my Friend!!! I love antagonistic training myself!!!
    Thanks Archangel! I haven't done much antagonistic training in the past, other than 3 weeks of German Volume training. I got legs later on tonight, so that should be good... now to make my pre-workout meal.

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    Legs, oh man I hate legs, LOL!!! Just teasin, Do it to it!!!
    "I can do ALL things through Christ, who strengthens me" - Philippians 4:13

    "For NOTHING is impossible with GOD" - Luke 1:37

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    Leg day got postponed to today. Ran a bit short on time... here's how it went:

    Conventional Deadlifts
    135x10
    205x5
    255x4
    285x3
    285x3
    285x3
    Up the weight by 10 again next week. I'm taking it slow getting back into things.

    45deg Leg Press
    270x12
    410x10
    540x9
    540x8
    Wasn't feeling 100% today, still a decent workout on leg press.

    45deg Leg Press calf work
    180x12 paused
    230x10 paused, dropset
    90x15

    Ran out of time for any hip/ab work.

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    Delts/arms today.

    DB military - I hate doing these db because I have a bad shoulder. People were hogging the racks today though. My gym only has 2 power racks and they were being used for about 40 mins by the same people.
    40x12
    50x10
    60x8
    60x6

    B1: BB curl
    70x12
    70x12
    80x7
    More got more reps on the second set of 70 than last week, but then dropped a few on the set with 80.

    B2: Parallel bar dip
    +25x8
    +35x8
    +35x8 - barely got 8 on this, up the weight by 5 next week

    C1: Incline hammer curls
    25x12
    25x11
    25x10

    C2: EZ bar skullcrushers (slight incline) w/ CGBP supersets
    75x12 -----> CG 75x8
    75x10 -----> CG 75x10

  10. #10
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    Excellent last 2 w/o's BRother Craig!!! Dontcha just wanna slap 'em when they hog the same piece of equipment???
    "I can do ALL things through Christ, who strengthens me" - Philippians 4:13

    "For NOTHING is impossible with GOD" - Luke 1:37

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