A Cut Above- The Journey Of A Negro

[Incognegro]

Figured its about time to start a journal

Previous History:

Began bodybuilding seriously 6/13/2005. A momentous occasion!

Date Today: 9/26/2005.

Age: 19

Height/Weight: 6'0" at 160

Est. Body Fat/Waist Size: 10 % at 33-34.

Goals:

Height/Weight: 6'0" at 175

Est. Body Fat/Waist Size: 6-7 % at 32.

To be able to run the fine line between cosmetic/strength. Middle Ground.

Will post current measurements tonight.

Current Split (July 1 - Dec 31 04) Type: Bulk- Low Rep, High Weight.

M: Chest. T: Back. W: Shoulders. T: Arms. F: Legs. S: Rest. S: Rest.

J

Kut Foh Lyfe!

 

[Incognegro]

Date: 09/26/2005


Chest Day-

Bench Press

1 Warm up set x 12 w/ bar.
1 x 10 95 lbs.
1 x 8 115 lbs.
1 x 6 125 lbs.

Incline Press

3 x 12, 10, 8 (Pushing) DB 35s.

Decline Movement (Cable Machine)

3 x 10, 8 (pushing), 8 (really pushing). 4 plates either side.

Flyes

3 x 12 25 lb. DBs in each hand.

Abs- 3x25 medicine ball crunches.

Overall Effort/Workout Rating: B

Comments: I really dislike doing BB work for chest for some reason. I need to find out why. I like using DB alot more I guess for the stablization that it requires, and some other reasons that I cannot understand. I need to find a better way to do decline movements for chest, as I dont like loading 30 lb DB in each hand on a decline bench. I am considering trying decline press movements with the Smith machine.

J

 

[Incognegro]

Date: 09/27/2005

Back Day-

5 Min. Stretching. I always stretch the back out first.

Low Cable Rows

2x12 7.5 plates.
1x8 7.5 plates. (Really felt the strength drop for some reason.

Hyper Extensions

3x12 Holding 25 lb. plate.

Deadlift

3x12 70 lbs.

(This is my first time truly doing deadlifts in my back workout. I should have started from the beginning but didn't know how my back would take it. Light weight on this exercise is due to demanding perfection from my form before I increase.)

Bent Over Rows-

2x12 Unloaded BB Warmup.
2x12 50 lbs.

(Another first exercise attempt. I am in the process of incorporating more compound lifts into my back program, as my back gets stronger and can handle the increased load.)


Abs-

1x25
1x20
1x15 Decline bench situps.


Grade/Effort: B

Comments: Good back day today. Began utilizing deadlift and bent over row exercises in program. I started with light weights in both of these in order to really watch my form as these exercises are new. I am enjoying the confidence I get from a stronger back that allows me to do real lifting exercises that hit it hard. I wasnt able to do this a couple months ago.


J

 

[Incognegro]

09/27/2005



Shoulder Day-


Trap Movement (Smith Machine) *Will find correct name and edit*

1x12 at 50 lbs.
1x10 at 70 lbs.
1x8 at 80 lbs.


Shrugs (Smith Machine)

1x12 at 70 lbs.
1x10 at 120 lbs.
1x10 at 130 lbs.

Shoulder Press (Cybex Machine)

1x11 at 75 lbs.
1x6 at 75 lbs.
1x3 at 75 lbs. (For some reason this exercise was really tough, it never is.)

Lat Pulldowns (2 Behind Neck)

1x12 at 75 lbs.
1x10 at 87.5 lbs.
1x10 at 87.5 lbs.

Side Raises (DB)

3x12 at 30 lbs.

(This exercise I really felt weak at today! Normally I use 20 lbs. for 3x12, but today couldn't even really lift the 20 lb. DB with out killing form. Decided to drop weight and do it right.)

Effort/Grade: C

Comments: Today was a bad day. I didn't really want to lift, but I forced myself to go. I walk/utilize public transportation, and it was pouring rain the entire day. Hence I got soaked, and with above normal stress from work, my attitude wasnt what it should be. Evidently it carried over to my lifting, as my form wasnt as strict as it normally is. Even though I got through the exercises, I didnt feel like I gave my best effort, i.e. rushed weights, not lowering them slowly. etc.

Bottom Line: Outside factors can really affect your performance.

J

 

[Incognegro]

Date: 9/29/2005

Arms and Legs will be done Saturday.


J

 

[CowPimp]

What's your diet looking like?

 

[Incognegro]

Date: 10/01/2005

This week sucked. Due to drama at the end of the week I was unable to finish my split. I believe that my arms received a good-enough stimulation on back day, but I am still upset at not being to complete my routine. I am quite dedicated to this, and hate missing workouts. This is only the second time this is happened though. Guess it keeps us human.

CowPimp,

My diet is excellent, but the problem is that I am simply not eating ENOUGH! Due to my schedule, its hard to eat (amount) what I need calorie wise, and with the timing I have, it's hard to divide it up into smaller meals. I'm trying to eat a BIG breakfast, BIG lunch, and BIG dinner, but realistically I eat a big breakfast, no lunch maybe a powerbar or equivalent, and a semi decent size meal really late, like 11 o'clock . However, I am seeing gains, but fear that they will begin to slow down unless my diet goes to normal.

Any input CowPimp I would greatly appreciate. I need help getting the extra calorie intake I need on a real tough schedule time wise and with a job that doenst let me stop. Literally.

J

 

[I'm Trying]

Are you working out at home or gym??

 

[Incognegro]

Date: 10/03/2005.

Chest/Back Day


BB Bench Press

1x12 @ 45 (Warm-up)
1x10 @ 95
1x7 @ 115
1x3 @ 125
1x6 @ 115 (One extra set because I wanted to finish strong.)

Incline DB

1x12 @ 70
1x10 @ 70
1x8 @ 70

Decline DB

3x10 @ 50

Flyes

1x12 at 50
1x10 at 50

 

[Incognegro]

Date: 10/03/2005.

Chest/Back Day

Chest-

BB Bench Press

1x12 @ 45 (Warm-up)
1x10 @ 95
1x7 @ 115
1x3 @ 125
1x6 @ 115 (One extra set because I wanted to finish strong.)

Incline DB

1x12 @ 70
1x10 @ 70
1x8 @ 70

Decline DB

3x10 @ 50

Flyes

1x12 at 50
1x10 at 50
1x8 at 50

Back-

10 min. STRETCH

Low Cable Rows

1x12 @ 8 Plates
2x10 @ 8 Plates (Arms burning during this, probably due to combining of workouts.)

Bent Over Rows

(These were really challenging because my arms are about done at this point. I think this is why my reps kept dropping each set. I was hitting failure on every set today, like always, but today it was really FAILING.)

3x12 @ 50 (Going to increase weight next time back is done exclusively.)

Hyper Extensions

3x BodyWeight plus 25 lb. plate.

Dead Lift:

(My arms and to a point my back are toast, hence light weight)

3x12 @ 70

Abs-

Decline crunches

1x25
1x20
1x10 (Couldn't do 25, my back was really feeling it, and my form was perfect, back straight not curled, etc. for this exercise.)

10 min. STRETCH

Grade/Effort: A-

Comments: Decided to combine chest and back workouts today. Reason being is that due to a meeting after work tommorrow I would be unable to get my back program done. I graded myself an A because I got through both workouts without skipping an exercise or cheating myself, especially because I have not spent that amount of time in the gym in awhile (see my split). Also, for some reason, my reps drop each set! WTF. This is bothering me, as I hit failure on each set, but I do not think that I should keep dropping reps like that. Maybe instead of like 12, 10, 6 for example, maybe I should try 8 across the board. Or something :exasperated:. I dont know if it's an endurance issue or not. Thoughts?

I lift at a local YMCA.


J

 

[CowPimp]

About your diet, you just do what you have to do. I used to eat meals while I was throwing bags. You heard right: one hand is lifting 50 pound pags while the other one is feeding my face. Take a bathroom break and quickly shovel down a meal. Whatever it takes man!

 

[Incognegro]

I hear you! I would really appreciate if you could look in here and tell me what you think about what is happening with my routine, etc and what my comments are from time to time. That would really help me. I really appreciate the help man.

J

 

[Incognegro]

Date: 10/05/2005

Shoulder Day

Upright Rows (Smith)

1x12 @ 50 (warmup)
2x12 @ 70

Shrugs (Smith)

1x12 @ 140
1x13 @ 170
1x12 @ 170

Front DB Raises

3x8 Each Arm @ 20 DB each hand.

Felt good on this exercise for once. No clicking, joint noise. Amazes me how really switching up the order of your exercises can affect your strength/weight capability/endurance on all exercises just through the order you do them (some tiring before others, etc.)

Lat Pulldowns

2x12 @ 87.5
1x10 @ 87.5 (I weaksauced this one.)

Cybex Dual Axis Overhead Press (Machine)

1x10 @ 75
1x7 @ 75
1x2 @ 75 (Failure like a mother, super weaksauce.)

Abs-

3x20 Hanging Knee Raises (both at same time though.)

Grade/Effort: A

Comments: Graded A for being in a positive attitude and getting in a good solid workout despite being pressed for time due to having to spit game a bit before hand . Cut down to 30 sec rest from 40 sec. Biggest thing today was how every exercise felt different. This was due to me doing everything in a completely new order. (See my comment I made above.)

Moral: If you switch your exercise order, new things become evident. You may hit new records for some exercises, but weaksauce others that you might not normally.

J

 

[CowPimp]

I hear you! I would really appreciate if you could look in here and tell me what you think about what is happening with my routine, etc and what my comments are from time to time. That would really help me. I really appreciate the help man.

J

Your routine is looking fine to me. Only thing I can say is move lat pulldowns to back day, because it really isn't a shoulder movement. If your strength goes up, or you get bigger (Whichever you care about), then you're on the right track. Otherwise, changes need to be made.

 

[Seanp156]

About your diet, you just do what you have to do. I used to eat meals while I was throwing bags. You heard right: one hand is lifting 50 pound pags while the other one is feeding my face. Take a bathroom break and quickly shovel down a meal. Whatever it takes man!

Haha, CP you're crazy !

 

[Incognegro]

^^Crazy but on point .


Legs/Arms done either tom or saturday depending on transportation/sleep.


J

 

[Incognegro]

Date: 10/8/2005

Arm/Leg Day

(These workouts I kept/keep short in general, cause with my job/workout +plus the insane amount of bike riding/walking I do, my arms and legs get pretty hard. Especially my legs, hence just squats. When I get back up on two wheels, I shall return to full leg workouts. I cannot afford to be out the game leg wise (sore, etc.) because I need them to get around lol. Don't hate, it's life.)

Arms:

Tricep Superset:

Y Attachment (Cable Pulldown) 1x 12 @ 70 then immediatly to Rope pulldown 1x12 @ 60.

Same as above only 2 more plus that original^^^. 2x10 @ 70 then 2x10@ 60.

Kickbacks

3x8 @ 20 DB (Each Arm)


EZ Bar Curl

1x10 @ 50
2x8 @ 50 (Pushing on last set)

Concentration Curl SuperSet

1x10 @ 20 DB then drop and immediatly 1x10 @ 10 DB. Do once for each arm equals one set. Did this 3 times.

Legs:


Squats (Smith Machine)

STRETCHED FIRST

1x12 @ 70 (Warmup)
2x10 @ 90
1x3 @ 140

STRETCHED AFTER

Abs: None. (Lazy and left em out.)

Grade/Effort: B+

Comments: Graded a b because I decided to superset biceps and didnt do any abs. Was pressed for time and kept it short. Big comment here is my situation with my legs as I said above. I really wish I could do more, but can't afford the downtime yet. Oh well, times will change. As for other news and routine changes for next week; I am officially going to move arm/leg routine to saturday, and keep the rest in the middle (I think that is what is working best right now.), I am also going to move lat pulldowns to back day (per CowPimp), and I think for my routine change for the first of the year I think I am going to do p/rr/s as I see alot of good info on it and appears to be a routine that fits what I want, which is a combination of those three areas, Power, Rep Range (endurance) and HIT (shock). We shall see.

J

 

[Incognegro]

Date: 10/10/2005

Chest Day

Incline DB Press

2x10 @ 70
1x7 @ 70

Bench BB Press

1x12 @ Bar (Warmup)
1x10 @ 90
1x5 @ 110 ( )
1x7 @ 110 (told myself to suck it up marine and do it.)

Decline Bench (Smith Machine)

1x12 @ 50 (Semi warmup I guess, never done bench decline w/ smith before.)
1x8 @ 70 (Could have done 1 probably 2 more. Still feeling my strength capabiltiy with this exercise.)
1x12@ 70 (Could have done 14.)

Next time around will up weight for this exercise...since it won't be new.

Cable Flyes

3x10 @ 4 plates each side.

Abs:

Decline bench crunches

2x20 @ body weight
1x17 @ body weight.

Grade/Effort: A

Comments: Graded an A because I was able to turn my frustration with women and their lack of straight answers into positive intensity that was taken out in the iron. Got in and got it done. This workout was quick and efficient and felt good. I didnt slack, just got it done. I would compare it to my quote.."operate at 100 percent ice cold efficienciy (sp who cares it's late) every time and all the time." Again, I felt the effect of doing exercises in a different order strengthwise on each.

Rant/Moral: You women out there. Give us answers. Not beat around the bush answers, no "I don't know" answers. Just answers to our questions. Dammitt Moral: If you feel fustrated with women, go out and lift. It does wonders.


J

 

[Incognegro]

Thought I would comment on what supplements Im taking:

GNC MegaMen Multi 2x a day

ON Protein whey powder (anywhere from 40-80 grams per day.)

I am considering creatine and/or a combo type type supplement for before/during/after workout supplement. Kinda like the one Met-Rx has out right now...forget the name. However, Iam worried about water weight, etc. with the creatine. Comments?

 

[Incognegro]

Date: 10/12/2005 (For lift session on 10/11/2005


Back Day

STRETCHED

Deads (Keep in mind im using an EZ Curl bar for these LOL)

1x12 @ 70
1x10 @ 90
1x10 @ 110

Bent-Over Rows (45 degrees)

1x12 @ 50
1x10 @ 60
1x8 @ 70

Hypers

3x12 @ Bodyweight + 25lbs. to chest.

Low Cable Rows

3x10 @ 8 plates.


STRETCH

Abs:

3x30 Hanging Knee Raises


Grade/Effort: B++

Comments: Would be a A but was focused on doing Lat Pulldowns and got in the zone and plain forgot to do them. BEST SOLID AND FEELING BACK SESSION TO DATE. That is all. No shoulders today big test tom and needed to recover. Really am considering creatine or some sort of supplement to really bring my recovery up to speed even thou it is pretty decent allready. Maybe a test booster cause I could use the good sleep it brings.


J

 

[CowPimp]

I think you should make some more attempts to increasing weights. It seems like you stick to the same weights a lot. Go big man!

 

[Incognegro]

Yeah but see some of those weights do feel big lol. Mind you all I do is stock heavy shit all day, so...But I see your point. I really think I could up everything except for my 12 year old un stretched pussy bench. Will try it next week if I get good rest this weekend.

J

 

[CowPimp]

Yeah but see some of those weights do feel big lol. Mind you all I do is stock heavy shit all day, so...But I see your point. I really think I could up everything except for my 12 year old un stretched pussy bench. Will try it next week if I get good rest this weekend.

J

Well, it's okay to fail sometimes. If you don't hit your goal then your body will adapt, and you may be able to hit it next time you goto the gym. On my HIT routine, I attempt to increase weight every single time I perform a lift. If I fail, then I will either increase the intensity or eventually swap out the exercise and come back to it. Progressive resistance all the way baby!

 

[Incognegro]

Date: 10/14/2005

Shoulder Lift Session

Upright Rows (Smith)

1x8 @ 70 (Pain in left anterior delt, a half torn v.)
1x6 @ 80
1x4.5 2 90 ( )

Shrugs (Smith)

1x12 @ 90
1x12 @ 140
1x12 @ 160 (Gonna start w/ 160 next week.)

Cybex Dual Axis Overhead Press

1x10 @ 80
1x6 @ 80
1x.5 (Failure) @ 90 ( )
1x.5 (Failure) @ 85 ( ) Did this right after the previous attempt.
1x3 @ 80

Front DB Raises

3x20 (10 ea. arm @ 20 DB Alternating)

Cybex Dual Axis Row/Rear Delt



1x12 @ 90
1x10 @ 100
1x12 @ 100

(Gonna start w/ 110 next time).

Abs:

3x25 Hanging Knee Raises (1 each leg at a time, 2 legs together.)

Grade/Effort: C

Comments: Would be a B but skipped side raises as my left posteior delt section was really feeling like it was torn or something everytime I raised it. Was happy that I raised my weights on these exercises. I havent done the machine row for awhile, felt it my posterior delts good. Another reason for C was the general attitude I had, it's friday dammitt I don't want to be there, so my form was kinda sloppy. Won't let it happen again. It normally happens when I'm in a rush.

Morale: Take your time dammit. HIT definition: Do as many reps as you can in PERFECT form, then do one more.


J

 

[boilermaker]

Yeah but see some of those weights do feel big lol.

Hey, I know what you mean! I'm sure the Gunthers at my gym get a chuckle at some of my weights.

 

[b_reed23]

Comments: Graded an A because I was able to turn my frustration with women and their lack of straight answers into positive intensity that was taken out in the iron.

J

that is just HILARIOUS! lol...

on a serious note, it looks like you are doing fairly well for only pumping since June also..I prefer DB to BB exercises also, it just seems to "work" better

 

[Incognegro]

Date: 10/16/2005

Arms/Legs Session

Triceps

Y shaped cable pressdown

1x12 @ 90
1x12 @ 100
1x10 @ 110

Kickbacks

3x10 ea. arm @ 20 (wanted to rush throu and hit bis so i did lower weight. poor excuse i know.)

Biceps

1x12
1x10
1x7 @ 50 EZ Bar Curl (UPING WEIGHT NEXT BABY I FEEL IT)

Concentration Superset

3x 10x at 20 DB then immidiatly 10x at 10 DB.

Hammers

3x7 ea. arm @ 25 DB (UPING WEIGHT WOOHOO NEXT WEEK)

Was going to do preachers but skipped them.

Legs:

Squats (Smith)

1x12 @ 70
1x12 @ 90
1x10 @ 110

WEAKSAUCE. GOING TO START WITH 130 NEXT WEEK.

Grade/Effort: B-


Comments: Had to lift a different gym today due to construction at my normal one. This gym was one of those small cookie cutter developement clubhouse weigh room with too many cardio machine deals. Thankfully they had a smith machine. Triceps are developing way faster than biceps, but not enough so that they are out of proportion. Am going to begin to focus on biceps more to begin to even them out a bit. B- cause of different gym and rushing the workout and skipping preacher curls even though I have been vowing to start them again (I hate them.)

J

 

[Incognegro]

^^plus didnt do abs.

Weight goes up tommorrow


Burn titties burn.


J

 

[* Legion *]

Hey man, just stopped by to check the journal. I look forward to seeing your progress. Keep up the good work!

 

[Incognegro]

Thanks bro! I appreciate another source of input for my new hobby!

Titties today .



J