Round Two

[canuck_newbie]

I've just shook up my routine and thought that a new journal was in order. My old journal is at: http://www.ironmagazineforums.com/showthread.php?t=27972.

I'm trying a P/RR routine with a 3-day, chest-back, legs-shoulders, arms, split. Right now, I am about 172 Lbs. and 6'. I'm slowly heading in the right direction (9 months ago I was 147 Lbs.) My "immediate" goal is 180 Lbs. by year end, with a long-term goal of 190 Lbs. with low body fat. I think that it is do-able. I'll post my diet in a bit.

My routine will probably change a bit over time:

POWER WEEK
==========

Day One: Arms
======


Bis
----
Alternate Hammer Curls: 4 x 4
Concentration Curls: 3 x 4
Reverse Grip Chin-Up: 3 x failure

Tris
----
Close-Grip Press (BB): 4 x 4
Dip Machine: 4 x 4

Forearms
----
Palm-Up Wrist Curls: 4 x 4

Day Two: Chest, Back
======

Chest
-----
Flat Press (DB): 3 x 4
Incline Press (DB): 3 x 4
Decline Press (BB): 3 x 4
Dips ??? Chest: 3 x failure

Back
----
Deadlift (BB): 4 x 4
One-Arm DB Row: 4 x 4

Day Three: Legs, Shoulders
=========

Legs
----
Hack Squat: 3 x 4
Leg Press: 3 x 4
Calf Press (on Leg Press): 4 x 4

Shoulders
----
Military Press: 4 x 4
Upright Row (BB): 4 x 4
Shrugs (DB): 4 x 4


REP RANGE WEEK
==============

Day One: Arms
======


Bis
----
Alternate Hammer Curls: 4 x 12+
Concentration Curls: 3 x 12+
Reverse Grip Chin-Up: 3 x failure

Tris
----
Close-Grip Press (BB): 4 x 12+
Dip Machine: 4 x 12+

Forearms
----
Palm-Up Wrist Curls: 4 x 12+

Day Two: Chest, Back
======

Chest
-----
Flat Press (DB): 3 x 12+
Incline Press (DB): 3 x 12+
Decline Press (BB): 3 x 12+
Dips ??? Chest: 3 x failure

Back
----
Deadlift (BB): 4 x 12+
One-Arm DB Row: 4 x 12+

Day Three: Legs, Shoulders
=========

Legs
----
Hack Squat: 3 x 12+
Leg Press: 3 x 12+
Calf Press (on Leg Press): 4 x 12+

Shoulders
----
Military Press: 4 x 12+
Upright Row (BB): 4 x 12+
Shrugs (DB): 4 x 12+

 

[canuck_newbie]

RR Arms

Arms

Alternating Hammer Curls, 4x12, 30 lbs. DB
Concentration Curls, 4x12, 25 lbs. DB

Okay, first problem. I remember doing lots of chin-ups when I was in the army. That wasn't too long ago... Hey, that was 10 years ago! I was able to do 3 unassisted chin-ups, which makes the difference between RR and P pretty meaningless at this stage. So, I think that I am going to do unassisted chin-ups for P and the machine-assisted ones for RR. That way, I can at least do the 12 or so reps that RR requires.

Forward Grip Chin Ups, 4x12, 50 lbs.
CG Bench Press, 4x12 70 lbs. BB
Dip Machine, 4x12, 90 lbs.
Forearm Curls, 4x12, 60 lbs.

I start out each workout with 20 minutes on the bike, and end off with crunches and 4 sets of either leg lifts, knee lifts, or obliques for my abs.

I was a strapping 173 lbs. when I stood on the scale. Next step would be RR Back and Chest on Wednesday night.

 

[canuck_newbie]

RR Back and Chest

Weighed in at 174.4 Lbs.

Deadlifts, 75 lbs. BB, 4x12

This was my first try at deadlifts. I'll have to see how I feel tomorrow. I figure that I'll keep the weight down and work on my form for the first bit.

One-armed row, 40 lbs. DB, 4x12
Flat Bench, 50 lbs. DB, 3x12
Incline Bench, 45 lbs. DB, 3x12
Decline Bench, 45 lbs x 2 BB, 3x12
Dips (Assisted), -50 lbs., 3x12

The same deal here as with my front grip chin-ups --> I'm going to have to start out with the dip machine. I do like the machine, natural feeling to the movement.

Crunches, 2x35
Abs - Knee Lifts, 4x25

Legs and Shoulders on Friday.

 

[canuck_newbie]

Legs and Shoulders RR

Weighed in this morning at 171.8 Lbs.

Leg Press, 70 lbs x 2, 4x12
Calf Press, 70 lbs x 2, 3x12
Hack Squat, 45 lbs x 2, 4x12
Abs - crunches, 2x35
Upright Rows, 70 lbs BB, 4x12

Upright rows are new to my routine, and I could definitely feel it!

Military Press (HS), 45 lbs x 2, 4x12
Abs - Obliques
Shrugs, 50 lbs. DB, 4 x12

So, I've made it through my first RR week. Either tomorrow or on Sunday, I'll try Arms - Power.

 

[canuck_newbie]

Creatiine

Added Creatine to my diet this morning. Just pure creatine. I'm going to mix 5 mg. with pure grape juice 1/2 hour before my workouts. I'm not going to load or cycle. Not sure if I will also take the 5 mg. on non-work out days or not. Any thoughts?

 

[canuck_newbie]

Arms - P

First Power work-out this morning. Feeling pretty stiff from my Friday legs workout; no doubt that the leg press is working my legs differently! My weight was 172.8 lbs.

Alternating Hammer Curls, 4x4, 45-40 lbs. DB
Concentration Curls, 4x4, 40 lbs. DB
Forward Grip Chin Ups, 4x4, -20 lbs.

I like the chin-ups, but it is going to be awhile before I can do these unassisted.

CG Bench Press, 4x4 35x2 lbs. BB
Dip Machine, 4x4, 150 lbs.
Forearm Curls, 4x4, 80 lbs.

I'm assuming that with creatine, it will take awhile for my creatine levels to get to the point where I am giving myself that boost.

Might be Tuesday or Wednesday before I hit my chest and back.

 

[canuck_newbie]

Back and Chest - Power

Weighed in at 173.6 Lbs.

Deadlifts, 45 lbs. x 2 BB, 4x4

Felt this one. I'll have to see how my back feels in the morning.

One-armed row, 70 lbs. DB, 4x4
Flat Bench, 70 lbs. DB, 3x4
Incline Bench, 70 lbs. DB, 3x4
Decline Bench, 70 lbs x 2 BB, 3x4
Dips (Assisted), -20 lbs., 4x5
Crunches, 2x35

Legs and Shoulders on Thursday night.

 

[canuck_newbie]

Legs and Shoulders - Power

Weighed in this morning at 173.5 Lbs.

Hack Squat, 70 lbs x 2, 4x5
Leg Press, 90 lbs x 2, 4x5
Calf Press, 90 lbs x 2, 4x4

Should be able to up the weights easily next time - didn't max out tonight.

Upright Rows, 90 lbs BB, 4x5
Military Press (HS), 80-70 lbs x 2, 4x4
Abs - crunches, 2x35
Shrugs, 70 lbs. DB, 4 x5
Abs - Obliques

Back to RR next time. Went to the gym tonight pretty stiff from my first Back and Chest - Power night. So far so good!

 

[canuck_newbie]

RR Arms

Arms - RR

Alternating Hammer Curls, 4x12, 30 lbs. DB
Concentration Curls, 4x12, 30-25 lbs. DB
Forward Grip Chin Ups, 4x12, 77-72% lbs.

I'm using an assisted chinup/dip machine. From a chart, you are able to determine what % of your weight you are lifting. I figure keeping track of it like this, rather than as -50 or -40 is easier.

CG Bench Press, 4x12 75 lbs. BB
Abs - Crunches
Dip Machine, 4x12, 105 lbs.
Forearm Curls, 4x12, 60 lbs.
Abs - Leg Lifts

My weight was 173.8 Lbs. this morning.

 

[gwcaton]

Added Creatine to my diet this morning. Just pure creatine. I'm going to mix 5 mg. with pure grape juice 1/2 hour before my workouts. I'm not going to load or cycle. Not sure if I will also take the 5 mg. on non-work out days or not. Any thoughts?

c_n,

right or wrong I only take the creatine on workout days . But I workout in one form or another 6 days a week so its almost like taking it everyday anyway ! LOL

I just saw an assisted chin/dip machine the other day. Interesting machine .

Keep up the good work

 

[Deadly13]

So Being 17 5'7 160 Pounds and benching 310 and squating 410 and deadlifting 560 Are competive number ,,, cause i been keeping up with competions in my area and My numberz are better and them numberz are Raw cause have no skin tight shirtz to gave me that boost.... Im natural too thatz important cause I dont believe I need roidz I have the genticz to carry me ,,,, so reply and tell me what u think

 

[canuck_newbie]

Dropped the weights on his head

Well Deadly13, what I think, is that you need to learn how to spell, and that you need to learn how to post in the appropriate forums.

 

[canuck_newbie]

Back and Chest - RR

Weighed in at 175.0 Lbs.

Deadlifts, 80 lbs. BB, 4x12
One-armed row, 45 lbs. DB, 4x12
Flat Bench, 55 lbs. DB, 3x12
Crunches, 2x35
Decline Bench, 55-45 lbs. x 2 BB, 3x12
Incline Bench, 45 lbs. DB, 3x12
Dips (Assisted), 77%, 3x12
Knee Lifts, 3x25

Good work out tonight; slow and steady gains. Legs and Shoulders on Wednesday night.

 

[canuck_newbie]

Legs and Shoulders

Weighed in this morning at 174.5 Lbs.

Hack Squat, 55 lbs x 2, 4x12
Upright Rows, 75-70 lbs BB, 4x12
Leg Press, 80 lbs x 2, 4x12
Calf Press, 80 lbs x 2, 3x12
Abs - crunches, 2x35
Military Press (HS), 55 lbs x 2, 4x12
Shrugs, 50 lbs. DB, 4 x12
Abs - Obliques

Slow and steady...

 

[canuck_newbie]

Arms - Power

Weight 175.1 lbs.

Alternating Hammer Curls, 4x4, 50-45 lbs. DB
Concentration Curls, 4x4, 45 lbs. DB
Forward Grip Chin Ups, 4x4, -20 lbs.
CG Bench Press, 4x4 35x2 lbs. BB
Dip Machine, 4x4, 165 lbs.
Abs: crunches
Forearm Curls, 4x4, 80 lbs.
Abs: Leg Lifts

One week or so on creatine. Bit more of a pump, and 1.5 lbs. weight gain in 1.5 weeks ain't bad. I still need to measure my BF; I'm carrying around more fat in my gut, lower back and 'tits,' than I'd like to. A slack diet has a lot to do with that, I am sure.

 

[canuck_newbie]

Back and Chest - Power

Weighed in at 175.5 Lbs.

Deadlifts, 45 lbs. x 2 BB, 4x4
One-armed row, 75 lbs. DB, 4x4
Flat Bench, 75 lbs. DB, 3x4
Abs: Crunches
Decline Bench, 75-70 lbs x 2 BB, 3x4
Incline Bench, 70 lbs. DB, 3x4
Abs: Knee Lifts
Dips (Assisted), 88% lbs., 4x5

 

[canuck_newbie]

Shoulders and Legs

Weighed in this morning at 176.3 Lbs.

Military Press (HS), 80-70 lbs x 2, 4x4
Upright Rows, 95 lbs BB, 4x4
Shrugs, 75 lbs. DB, 4 x4
Abs - crunches, 2x35
Hack Squat, 75 lbs x 2, 4x4
Leg Press, 100 lbs x 2, 4x4
Calf Press, 100 lbs x 2, 4x4
Abs - Obliques

Three weeks on Creatine now - the last two taking 5 g every day. I've gained about 5 lbs. and a bit more of a 'pump.' Of course, I also switched my routine around at the same time, so it's hard to say...

 

[canuck_newbie]

Arms - RR

Arms - RR

Alternating Hammer Curls, 4x12, 35 lbs. DB
Concentration Curls, 4x12, 30 lbs. DB
Forward Grip Chin Ups, 4x12, 77-72% lbs.
Abs - Crunches
CG Bench Press, 4x12 75 lbs. BB
Dip Machine, 4x12, 120 lbs.
Forearm Curls, 4x12, 60 lbs.
Abs - Leg Lifts

My weight was 175.6 Lbs. this morning.

 

[Monolith]

Weights lookin good... but come on man, eat more! Only 3.5lbs in a month? Youre supposed to have a little fun on a bulk... have some cake.

 

[canuck_newbie]

3.5 lbs / month sounds great to me! I've gained 30 lbs. since last September, and it hasn't been as lean a gain as I would have liked. So, I need to minimize my cake, I am afraid. My weight goals are modest --> 180 lbs. by year end, with a long-term goal of 190 by the end of 05.

 

[canuck_newbie]

Back and Chest - RR

Weighed in at 174.5 Lbs. - Feeling under the weather this morning, so not as many munchies consumed today.

Deadlifts, 85 lbs. BB, 4x12
One-armed row, 50 lbs. DB, 4x12
Incline Bench, 50 lbs. DB, 3x12
Crunches, 2x35
Decline Bench, 55 lbs. x 2 BB, 3x12
Dips (Assisted), 77%, 3x12
Flat Bench, 55-50 lbs. DB, 3x12
Knee Lifts, 3x25

Back to Legs / Shoulders - Rep Range for Thursday or Friday night.

 

[canuck_newbie]

Legs and Shoulders - RR

Weighed in at 174.5 Lbs. again on the 29th

Hack Squat, 55 lbs x 2, 4x12
Leg Press, 90 lbs x 2, 4x12
Calf Press, 90 lbs x 2, 4x12
Abs - crunches, 2x35
Military Press (HS), 55 lbs x 2, 4x12
Upright Rows, 75 lbs BB, 4x12
Shrugs, 50 lbs. DB, 4 x12
Abs - Obliques

 

[canuck_newbie]

Arms - Power

Weight 175.1 lbs.

Alternating Hammer Curls, 4x4, 50-45 lbs. DB
Concentration Curls, 4x4, 40 lbs. DB
Forward Grip Chin Ups, 4x4, 88%
Abs: crunches
CG Bench Press, 4x4 45x2 lbs. BB
Dip Machine, 4x4, 180 lbs.
Forearm Curls, 4x4, 70 lbs.

I think that some excercises lend themselves better to RR-P than others. With the forearm curls, I find that there isn't a lot of difference between RR and P, and that form is more important than weight. I also 'feel' that this is a excercise that I should go slow on.

Abs: Leg Lifts

 

[Rissole]

Wow so many people using 1 form or other of P/RR/S
I like gaining lean too, stick at it CN

 

[kvyd]

Looking good canuck.

 

[canuck_newbie]

Back and Chest - Power

Weighed in at 175.2 Lbs.

Deadlifts, 45 lbs. x 2 BB, 4x4
One-armed row, 80-75 lbs. DB, 4x4
Flat Bench, 80 lbs. DB, 3x4
Abs: Crunches
Decline Bench, 75 lbs x 2 BB, 3x4
Incline Bench, 75 lbs. DB, 3x4
Abs: Knee Lifts
Dips (Assisted), 90+%? lbs., 4x5

I'll have to see if they have a normal dip bar, as I think that for the Power session, I am ready to leave the assisted machine. I took the pin out today, but it still defaults to assist you a bit. No idea how much that bit is. 20 lbs = 88% of your body weight, so I must be at 90%+ now.

 

[canuck_newbie]

Legs and Shoulders - Power

Weight stayed constant at 175.1 lbs.

Hack Squat, 80 lbs x 2, 4x4
Leg Press, 115 lbs x 2, 4x4
Calf Press, 115 lbs x 2, 4x4
Abs - crunches, 2x35
Upright Rows, 100 lbs BB, 4x4
Shrugs, 70 lbs. DB, 4 x4

I feel like dumb-bell shrugs are another excercise that isn't going to lend itself to Power. I feel as though my form is suffering by going that heavy, and I find it a bit awkward. Perhaps there is another variation of shrugs that would fit better, but trying for my max on this one doesn't feel right.

Military Press (HS), 80-70 lbs x 2, 4x4
Abs - Obliques

I'm back to RR Arms tomorrow morning.

 

[canuck_newbie]

Arms - RR

Up a pount to 176.0 lbs.

Alternating Hammer Curls, 4x12, 35 lbs. DB
Concentration Curls, 4x12, 35-30 lbs. DB
Forward Grip Chin Ups, 4x12, 77-72% lbs.
Abs - Crunches
CG Bench Press, 4x12, 25 lbs x 2 BB
Abs - Leg Lifts
Dip Machine, 4x12, 135 lbs.
Forearm Curls - called it a day

On to RR Chest and Back either tomorrow or on Monday night.

 

[canuck_newbie]

Back and Chest RR

Weighed in at 174.8 lbs. Down a little from Saturday.

Deadlifts, 90 lbs. BB, 4x12
One-armed row, 50 lbs. DB, 4x12
Flat Bench, 60 lbs. DB, 3x12
Crunches, 2x35
Decline Bench, 60-55 lbs. x 2 BB, 3x12
Incline Bench, 50 lbs. DB, 3x12
Knee Lifts, 3x25
Dips (Assisted), 77%, 4x12

On to legs and shoulders RR on Thursday night.

 

[canuck_newbie]

Legs and Shoulders - RR

Weighed in at 174.3 Lbs. on the 12th. Lack lustre work-out today.

Hack Squat, 55 lbs x 2, 4x12
Leg Press, 100-90 lbs x 2, 4x12
Calf Press, 100-90 lbs x 2, 4x12
Abs - crunches, 2x35
Military Press (HS), 55 lbs x 2, 4x12
Upright Rows, 75 lbs BB, 4x12
Shrugs, 50 lbs. DB, 4 x12
Abs - Obliques