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new 9 week journal

yellowmoomba

YM
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IML Gear Cream!
Here is my new program. My goals are to continue to get stronger and reduce my waist to a 32-33 (it's a 33 1/2 - 34) now.
I weighed in last Thursday at 188. I stopped taking Creatine and Protein shakes for the past two weeks. My weight is down from 194 (three weeks ago.) I'm ready to start the Creatine and Protein today.

I play football on Monday nights so I have created a three day/week routine that I will complete from Tuesday - Friday. I have tried many different routines over the last 14 years. I did see some good results using a "modified" GoPro workout. You can see the progress in :

http://www.ironmagazineforums.com/showthread.php?s=&threadid=19506
 
Last edited:
Day #1 of new program
10/29/03
weight 191

Back/Hams/Chest

SLDL/Row (superset)
135 x 10/10
135 x 10/10
135 x 8/8

Bench
235 x 4 (+1 w/ spot) = 5
235 x 3 (+1 w/ spot) = 4
235 x 3 (+1 w/ spot) = 4

Pulldowns ( I did pulldowns since the weight belt was unavailable)
225 x 4
212 x 6
212 x 6
Pullups 11

Walking Lunge
50 lbs x 24 steps
50 lbs x 24 steps
50 lbs x 24 steps

Incline DB
95 x 5
95 x 4
95 x 3

Lawnmower
130 x 6
130 x 5

Dips
21
15
9

ABS
Rope pulldowns
100 x 20
110 x 20
120 x 20

Hanging knee raises
10
10
10

Today is an off day. I'll be working on my deck. Tomorrow will be Shoulders/Quads/Traps.

:thumb: YM
 
10/31/03

Day 2

Quads/Traps/Shoulders/Arms

Clean/Front Squat/Push Press (tri-set)
95 x 8
145 x 5
145 x 4

Squat
225 x 6
225 x 6
225 x 6

Shrugs
225 x 10 (forgot straps)
225 x 10
225 x 10

Standing Military Shoulder Press
135 x 10
135 x 6

Calve Raises
90 x 15
90 x 15
90 x 15

Side/Front Raise (superset)
35 x 8/30 x 8

Straight bar curl
115 x 8
125 x 6
125 x 5

Lying Tricep Extention
12
12
13

Reverse Pec Dec (rear delts)
150 x 10
165 x 5
165 x 4

I do not really like this new routine so I'm going back to a three day workout week (Push day/Pull day/Leg day) with one day of football and one day of basketball. Week 1 will be sets of 5, week 2 will be sets of 10-12 and week three will be sets of 8's with some negative sets.

Football on Monday, Push on Tuesday, Legs Wednesday, off Thursday, Pull on Friday, and basketball on Saturday).
 
11/02/03 (HEAVY WEEK)
PUSH DAY

Bench
2 warmup sets
245 x 3
255 x 2
255 x 2 +1

Incline Bench
185 x 6
205 x 3

Weighted Dips
+45 lbs 14
+70 lbs 8
+90 lbs 3

DB Shoulder Press
75 x 4
65 x 7
65 X6

CG Bench
185 x 3
185 x 3
185 x 3

Side Raises
35 x 10
35 x 8

Single arm Reverse Tricep press
60 x 10
60 x 8
 
11/04/03 Week #1
PULL DAY

Back/Bis/Traps

Weighted Pullups ( BW + 45lbs)
8
6
5

Weighted Palms facing close grip pullup ( BW + 45lbs)
5
4

Hammer Low Row
290 x 5
290 x 5
290 x 5

Lawnmower
140 x 5
140 x 4

Bis

EZ Curl bar
115 x 7
115 x 6
115 x 5

Seated Curl
40 x 8
40 x 8
40 x 10

Upright row
125 x 6
125 x 6
125 x 6

Shrugs
365 x 5
365 x 5
365 x 5


Abs
Swiss ball crunch
15
15
15

Ab pull downs
120 x 20
120 x 20
120 x 20
 
LEG DAY
11/6/03

5 games of 5 on 5 Basketball (1 hour)

Squat
275 x 5
275 x 5
275 x 5

SLDL
225 x 5
225 x 8
225 x 8

Leg Press
360 x 8
360 x 8
360 x 8

Calve raises
90 x 15
90 x 15
90 x 15
 
11/10/03 (WEEK 2)

11/10/03
Football game 38 - 6 win
45 minutes

11/11/03
This week I'll try to focus on sets of 10

PUSH DAY
DB press 45' angle
80 x 12
80 x 10

DB press 30' angle
80 x 7
80 x 7

DB press flat
80 x 6
80 x 6


DB fly 45' angle
60 x 9

DB fly 30' angle
60 x 9

DB fly flat
60 x 8

Standing BB Press
95 x 10
95 x 9
95 x 6

Front Raise/Side Raise
30 x 8/8
30 x 8/8

Reverse Pec Dec
150 x 10
150 x 9
150 x 9

skull crusher
65 x 15
75 x 10
75 x 10

Reverse grip single push down
50 x 10
50 x 10
50 x 9

Lying extentions
10
10
10

ABS
Trunk pull downs
150 x 15
150 x 15
150 x 15

Swiss ball crunch
+12lbs 10
+12lbs 10

Bridge
25 seconds
 
Last edited:
11/12/03
PULL DAY

Weight 191

1 game of basketball to warmup

Wide Grip Pullups
15
10
8

T-bar Wide Grip Row
90 x 12
90 x 10

Single Arm Pulldown
7 plates x 8
7 plates x 8

Single Arm Row
7 plates x 15
8 plates x 10

Shrugs
315 x 10
315 x 10
315 x 10

Standing Pitchers (kinda like 'cheat lateral raise')
35 x 10
35 x 10
35 x 10

Straight Bar Curl
95 x 9
95 x 7

Seated DB Curl
35 x 9
35 x 8

EZ Bar reverse grip Curl
75 x 10
75 x 8
75 x 6

ABS
Hanging knee raises
15
15
15

Side Bends
20
20

Sideways Bridge
60 seconds
60 seconds
 
11/14/03
LEG DAY

Basketball 1 1/2 hours
(this kinda killed my 'leg' workout)

Squat
225 x 10
225 x 10
225 x 10

SLDL
185 x 10
185 x 10
185 x 10

Leg Extention
250 x 10
250 x 10
250 x 9
 
11/17/03
Football game
19 - 18 win


11/18/03

Chest/Shoulder/Triceps

Negative Bench
295 x 10 seconds
295 x 10 seconds
295 x 10 seconds

Bench Press
225 x 7
225 x 6

Reverse grip press
185 x 7
185 x 6
(these felt weird since I haven't done them in years)

Dips
18
11
9

Shoulders

DB Arnold press
50 x 10
50 x 10
50 x 10

Seated front raise
25 x 10
25 x 10

Seated lateral raise
25 x 10

Triceps

Lying extentions
15
14
12

Swiss Ball Pushups (feet on bench/hands on Swiss Ball)
8
7

Rope Press
100 x 10
100 x 10
100 x 10
 
IML Gear Cream!
11/19/03

PULL DAY

1 1/2 hours of basketball

Pullups
12
10
9

Reverse Pushup
12
12
12

Chinups
9
8
7

Superset Behind Back Shrug/Front Shrug
225 x 10/10
225 x 10/10
225 x 10/10

DB Curls
50 x 8
50 x 7
50 x 6

Basketball killed my workout but it was a good cardio day.
 
11/25/03
PUSH DAY (week 4)
Heavy

Bench
235 x 5
235 x 4
235 x 2

45' Incline DB
95 x 5
95 x 4

Dips (BW +75lbs)
5
6
6

DB Shoulder Press
70 x 5
70 x 5
70 x 4

Incline Fly
70 x 3

Side Raises
40 x 5
40 x 5
40 x 5

CG Bench Press
185 x 3
155 x 5
155 x 5

Single arm cable reverse pushdown
70 x 6
70 x 6
70 x 6

ABS
Trunk Pulldowns
125 x 15
125 x 15
125 x 15

Swiss Ball Crunch Twist
10
10

Bridge 30 seconds
Sideways Bridge 30 seconds (each)
 
PULL DAY 11/26/03
Heavy
(Week #4)

BACK

Pullups (BW +45)
7
6
6

Supinated Grip Pullup (BW +45)
5
4

Lawnmowers
140 x 6
140 x 6

Hammer Low Row
300 x 5
300 x 5
300 x 5

BICEPS

EZ Bar Curl
115 x 6
115 x 5
115 x 6

Seated DB Curl
45 x 5
45 x 5
45 x 5

TRAPS

Shrugs
365 x 6
365 x 6
365 x 6

Upright Row
130 x 6
130 x 6
130 x 5

ABS
Hanging knee raises
12
12
 
Leg Day
11/29/03

Squats
225 x 12
225 x 10
225 x 8

Extentions
225 x 12
250 x 10
250 x 8

SLDL
225 x 10
225 x 10
225 x 10

Machine Leg Press
250 x 15
250 x 15
300 x 8

Calve Raises
90 x 15
90 x 15

Trunk Pulldowns
120 x 15
120 x 15
120 x 15

Re-injured my abs on 11/19 playing ball.
 
12/1/03
Football game
31 - 12

12/2/03
Yard work

12/3/03
Off

12/4/03
Chest/Back/Shoulders

CHEST
DB press 45' angle
85 x 11
85 x 10

DB press flat
85 x 9
85 x 8

DB fly 30' angle
60 x 9

DB fly flat
60 x 9

BACK
Wide Grip Pullups
12
9
8

T-bar Wide Grip Row
100 x 10
100 x 10

SHOULDER
Standing BB Press
95 x 14
95 x 10
95 x 9

Shrugs
365 x 10
365 x 10
365 x 10 / 225 x 10 dropset

Front Raise/Side Raise
30 x 8/8
30 x 8/8

Dips/Supinated Grip Pullup
15/8
 
OK ... where do I have to move to in order to play football in December? :D
 
OK ... where do I have to move to in order to play football in December?

NT - We play year round INDOORS on field turf!! C'mon to Detroit - I'm sure we can find a spot for you on the team.

:thumb:
 
That is very cool ... indoors! :thumb:
 
12/06/03

LEGS/ARMS

Warmup 15 minutes of basketball

Squat
225 x 14
225 x 12
225 x 10

SLDL
185 x 12
225 x 10
225 x 10

Machine Leg Press
300 x 20
400 x 10
400 x 10

ARMS
BIs
Straight bar curls
100 x 10
100 x 9
100 x 8

Seated DB curl
40 x 10
40 x 9
40 x 8

Tris
Lying Extentions
14
13
12

Single Reverse Grip Push down
55 x 15
60 x 10
60 x 10
 
12/9/03

PUSH DAY
DB press 45' angle
85 x 9
85 x 8

DB press 30' angle
85 x 6
85 x 7

DB press flat
85 x 6
85 x 6


DB fly 45' angle
65 x 7

DB fly 30' angle
65 x 7

DB fly flat
65 x 5

Standing BB Press
105 x 10
105 x 8
105 x 7

Side Raise
30 x 8
30 x 8

Reverse Pec Dec
165 x 10
165 x 9
165 x 9

skull crusher
85 x 12
85 x 10
85 x 9

Reverse grip single push down
60 x 10
60 x 8
60 x 8

Lying extentions
10
10
10
 
IML Gear Cream!
12/11/03
PULL DAY

Weight 195


Wide Grip Pullups
14
9
9

T-bar Wide Grip Row
110 x 9
110 x 9

Single Arm Pulldown
7 plates x 8
7 plates x 8

Single Arm Row
9 plates x 12
9 plates x 12

Shrugs
365 x 10
365 x 10
365 x 10

Standing Pitchers (kinda like 'cheat lateral raise')
35 x 12
35 x 12
35 x 9

Straight Bar Curl
100 x 10
100 x 9

Seated DB Curl
40 x 7
40 x 6

EZ Bar reverse grip Curl
75 x 8
75 x 8


Bridge/side Bridge
3 sets of 20 seconds per bridge
 
12/11/03
LEGS

Squat
135 warmup
225 x 10
245 x 8
275 x 5
315 x 5
315 x 5
135 x 20
135 x 20

SLDL
225 x 10
225 x 7
225 x 8
 
Alright - I decided to change this (once again)
After reading some new articles and talking with
MikeyG I switched up my routine. The concept is one gaint set per muscle group + a deep 60 second stretch. You hit the same muscle group 3 times within 8 days. It doesn't sound like much but I'm whipped right now.


Workout #1 (Chest, Back, Shoulders, Tris)

10 minutes walking on Treadmill at level 4

Sets are as follows:
tempo 1-2 positive/6 negative + extreme stretch

RP stands for Rest Pause ( you take 15 deep breathes then continue to the next set)

Incline Hammer Press
180lbs - 8 RP/ 4 RP/ 2 + 50 second 45lb db fly stretch
( 8 reps then Rest Pause - 4 reps then Rest Pause - 2 reps then Rest Pause + then stretch)
Pullups
BW - 7 RP / 3 RP / 2RP + 45 second two arm hanging stretch- 20 second one arm hanging stretch

Low Row
230lbs - 7 RP / 3 RP / 3 RP + 60 second 110lb single arm db row stretch

Seated DB Press
50lbs - 9 RP / 5 RP / 4 RP + 60 second Barbell walk away stretch (tuff!!)

Tricep Lying Extentions
9 RP / 5 RP / 5 RP + two 30 second Deep Stretch behind the head

Abs
2 sets of planks and side planks 50 second
3 sets of trunk pull downs 20 reps x 12 plates
 
Last edited:
I took some measurements:

5'10"
195 lbs
Biceps - 16 +
Quads - 24
Calves - 15
Chest - 43
Waist - 34.5

Goal by 3/15/03

IN ORDER OF IMPORTANCE
Waist 33
Quads 25
Chest 44
Biceps 17
Calves 16
Weight?? don't care as long as my waist is 33 :)

I'm trying to cut down on Carbs after 4PM.

Typical diet:

7:30 am
20 oz coffee
4 egg whites
1 piece of toast
50 g Protein shake

10am
Chicken and rice/noodle soup
40 oz water

11:30 am
Turkey sandwich on wheat with veggies

1 pm
cottage cheese and strawberries

3:30 pm
Balance bar

4:30 pm
Workout
Creatine 10g

6:00 pm
50 g protein shake

7:00 pm
chicken/steak with salad
30 oz water

9:00 pm (sometimes) 12 oz of skim milk
 
12/19/03
Workout #2 -1



Squat
135 warmup
185 warmup
225 warmup
275 x 10
225 20 + Extreme Stretch 60 seconds


SLDL
135 warmup
185 warmup
245 8/4/2 + Extreme Stretch (Hurdler 60 seconds)

Seated Calve Press
90 warmup
180 12 + Extreme Stretch (explode up / 15 second on the bottom)

Seated DB Curl
25 warmup
45 8/4/2

Reverse Curl
55 warmup
75 8/4/3 + Extreme Stretch (hands palms down behind on rack)

My abs are still screwed up. I have one more day of football then I'm taking 2 months off to recover. The ab pain is definately cutting down the weight I use for Leg Exercises. I can work through most of my training without putting too much stress on my lower ab area.
 
Last edited:
pssst ... :wave:
 
Here is my two week workout schedule:

Week 1:
Workout #1 - 1 Tuesday
Workout #2 - 1 Thursday
Workout #1 - 2 Saturday

Week 2:
Workout #2 - 2 Tuesday
Workout #1 - 3 Tuesday
Workout #2 - 3 Saturday

Workout #1's

#1 - 1
Incline Hammer
Pullups
Low Row
Seated DB Press
Lying Ententions

#1 - 2
Heavy Dips +45 lbs
Pulldowns
Standing Barbell Shldr Press
CG Press
Deadlifts

#1 - 3
Decline Bench
Chins
T-Bar Row
Front Raise
Seated Tricep Press


Workout #2's

#2 - 1
Squat
SLDL
Seated Calve Press
Seated DB Curl
Reverse Cable curl

#2 - 2
Leg Press
Lunge
Hack Machine Calve raise
Straight bar curl
Hammer Curl

#2 - 3
Hack Squat
Leg Curl
Toe Squat
Preacher Curl
Pinwheel Curls
 
12/20/03


Workout #1 - 2 (2 second positive / 6 second negative reps)
REST PAUSE STYLE

10 minute treadmill @ level 4

Hammer Press
200lbs x 8 RP / 3RP / 3 RP + 50 lb Fly (60 second stretch)

Pulldowns machine
140lbs x 8 RP / 4 RP / 2 RP / 2 RP + 45 second 2 arm hang + 20 second 1 arm hang

Standing Barbell Shoulder Press
80lbs x 10 RP / 5 RP / 4 RP + 60 second arms behind stretch

CG Bench Press
185lbs x 8 RP / 3 RP / 2 RP + 45 lb db behind the head 60 second stretch

Deadlifts
275lbs x 10
315lbs x 3 | Shrugs 225lbs x 10 + 30 second 1 arm hang (each arm)
 
Hurt my abs AGAIN last night! 12/22/03

They have been injured since mid-september. I'm finally going to focus on getting them better so this workout style has to be put on hold.

I have to go back to my leg/ab stretches for two weeks along with medium upper body weight. I think I really just need some time to rest my lower ab area. I can't even do a one legged squat on my left leg (without weight)......My right side seems fine.

I'm going to back to a 3 day approach to give my body some rest ( for two weeks ). Then I'll start to add more Leg/ab exercises.

Push Day/ab Stretch Day
Pull Day
Leg/ab Stretch Day
 
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