Say hello to my lil thread!

[Scarface30]

so I've decided to start a journal. right now I am just looking to put on some weight, I am only about 150 5'6" right now, but am looking to hopefully be about 160 5'8" by the end of summer. lol jK about the height, but serious about the weight. this is just going to be an introduction, because I am not sure I will be able to get to the gym much this week due to the final and lab I have this week.I really need to get there though, makes me feel good and when I feel good I find it much more easy to study. but its only this week yet, then I am finished!. when I get my workouts posted I'll be open to any critiques and criticism, as I know you guys here know your stuff and will hopefully lend a hand and get me going in the right direction. so sit back and enjoy, and as Tony Montana once said ""The world is yours" haha.

 

[mboylan86]

i like the scarface stuff bud, best of luck with the 10lb's and these guys mite get you your extra 2inches Linky

 

[Scarface30]

thanks mboylan86, yeah hopefully I'll get those extra 10 pounds...and now maybe those 2 extra inches...very pissed today thought for one no gym tonight because of school work and two, I just found out I am on dismissal from university..as of the beginning of this year, I was on academic probation, needed a GPA of 2.0 a term to stay in, first semester my GPA was a 1.85, second semester was a 3.65..like what the fuck? one course that brought my down first semester! funny thing is they didn't tell me my GPA was 1.85 first semster until the end of the year, assholes.. out of all the nights I need the gym, tonight would be it...up early tomorrow and hittin the gym hardcore..I have my week in a horizontal/legs and core/vertical split, this will be my workout tomorrow, which is a power week on the p/rr/s

RI 2mins, 4-6reps/set
clean and press x 4
DB upright rows x 2
Arnold press x 2
pullups x 3
neutral grip pulldown x 3
and maybe some accessory work for biceps

look good or no? I emphasize quite a bit of shoulders because they are lacking, for some reason when I started working out a year or so go, I never did anything for shoulders well besides bench and some rowing. any advice would be great

 

[KelJu]

Haha, I got put on probation two years ago. Luckily since then I have only made a's,b's,and c's. School blows, so I know how you feel. I've been going for 6 years.


Well, good luck with your program. I'm sure you will have a lot of people stopping by to take a look.

 

[P-funk]

RI 2mins, 4-6reps/set
clean and press x 4
DB upright rows x 2
Arnold press x 2
pullups x 3
neutral grip pulldown x 3
and maybe some accessory work for biceps

look good or no? I emphasize quite a bit of shoulders because they are lacking, for some reason when I started working out a year or so go, I never did anything for shoulders well besides bench and some rowing. any advice would be great

is that a circuit? What do you mean by clean and press x 4 and DB upright row x 2? I thought you have 4-6 reps already written up at the top?

 

[Scarface30]

is that a circuit? What do you mean by clean and press x 4 and DB upright row x 2? I thought you have 4-6 reps already written up at the top?

no its not a circuit, my rest interval is 2 mins between each set, and the "x 4" is how many sets I am going to do per exercise, shoulda cleared that one up a bit more.

 

[Double D]

You goin to post weights as well?

 

[Scarface30]

yeah, I haven't gone yet, I couldn't make it last night so I am going in about 30mins or so...I just posted what I will be doing to see what some people thought

 

[Fitgirl70]

I love the title!!!!

 

[Scarface30]

I love the title!!!!

lol thanks, thought I'd give Scarface's famous line a little twist.. so I finally got my workout in, lasted about 45mins and then did 25mins on the bike. wish I could skip rope, but I don't wanna test my legs out just yet

RI 2mins for all sets
clean and press
warmup with bar - 8 reps
set 1 - 75lbs/6 reps
set 2 - 85lbs/6 reps
set 3 - 95lbs/4 reps
set 4 - 95lbs/4 reps (cheated a little to get that last rep)

pullups
set 1 - body weight/10 reps
set 2 - body weight/7 reps
set 3 - body weight/7reps
I'm pretty weak in the pullup department, so I shoot for more than my targeted amount of reps on this exercise.

neutral grip pulldown
set 1 - 110lbs/5 reps
set 2 - 110lbs/6reps
set 3 - 120lbs/5reps

BB upright rows (changed to BB when I tried the DBs and they just felt weird)
set 1 - 70lbs/6 reps
set 2 - 70lbs/6reps

Arnold press
set 1 - 35lbs/6reps
set 2 - 40lbs/4reps

incline seated DB curls
2 sets 5 reps 35lbs

25mins cardio then stretched

so thats my first workout hopefully on my road to gaining some weight. if anyone has any suggestions let me know. felt good to get back in the gym after a bunch of days off. oh and I am also taking some supps. Whey, fish oil and multi-vitamin, pretty standard stuff, along with some vit-C and E.

 

[Double D]

I would actually like to see your entire routine as a whole. Can you do that for me?

 

[Scarface30]

you mean my entire week workout plan?

 

[Fitgirl70]

I'd like to see........uhh........what???


hello lil thread!

 

[Scarface30]

haha, hows it goin Fitgirl?

 

[Scarface30]

I would actually like to see your entire routine as a whole. Can you do that for me?

Double D - this is my whole week routine if thats what you were looking for. this week is power week so RI=2mins and 4-6reps/set. rep range is around 60-90sec RI and 8-12 reps/set...havent decided on a shock week routine yet

Vertical
clean and press/4sets
upright rows/2sets
Arnold press/2sets
pullups/3sets
neutral grip pulldowns/3sets
bicep work/2sets

Legs/Core
calf press/3sets
SLDL/4sets
cable chops/3sets
cable crunches/3sets
squats/4sets
hypers/2sets
Swiss ball twist/3sets
(if you think anymore leg work could be done, let me know because they are sort of lacking)

Horizontal
bench press/3sets
neutral grip single arm DB incline press/4sets
seated cable rows/4sets
bentover BB rows/3sets
weighted dips/3sets
seated calf raises/3sets
a little more core work (hanging leg raises probably)
(I also have more than normal calf work because of my almost stress fractures. the sports doctor told me it could be due to under developed muscles in the leg not being able to take the impact, so I said hell lets get them stronger then)

 

[Fitgirl70]

It's goin great
It's goin great
It's goin great

How about you?

 

[Scarface30]

It's goin great
It's goin great
It's goin great

How about you?

as my old boss would say, can't complain because no one would listen to me. lol no its goin good, gettin ready final exam today then its summer, yyeeaahh!

 

[Scarface30]

so my exam went well yesterday and now I can just look forward to the summer. hopefully get a job soon too.

so today I did legs and core, felt pretty good too.

warmup - prisoner squats/2sets x 8

calf press
set 1 - 270lbs/10reps
set 2 - 270lbs/11reps
set 3 - 270lbs/11reps

SLDL
set 1 - 135lbs/6reps
set 2 - 185lbs/6reps
set 3 - 195lbs/4reps
set 4 - 195lbs/4reps

cable chops
set 1 - 40lbs/7reps each side
set 2 - 40lbs/8reps each side
set 3 - 40lbs/8reps each side
so this cable machine I used for this was really different, the top pulley was about 2 feet out from the main stack on top, which made it much harder to lift the weights. once I get back to my old gym this numbers will be higher because it was easier on that stack for some reason

cable crunches
I moved to a different pulley machine and for some reason it was easier to to cable crunches on then the first machine I was at
set 1 - 120lbs/12reps
set 2 - 130lbs/10reps
set 3 - 130lbs/10reps

squats
set 1 - 115lbs/6reps
set 2 - 135lbs/6reps
set 3 - 155lbs/6reps
set 4 - 165lbs/5reps
my squats are weak

Swiss ball twist
3 sets x 14,12,12 reps

hypers
2 sets x 10,8 reps

20mins cardio on the bike and then stretched

everything felt good except the squats, I prefer the leg press because I find I can get a better range of motion with it, that and I find squats somewhat intimidating oh well, other then that I'm happy with it.

 

[Fitgirl70]

Congrats on the exam!!!

About to go workout myself...just wanted to pop in here and

 

[Triple Threat]

my squats are weak

Then do them earlier in the workout, before you've expended energy on the other exercises. Warm up and then hit the squat rack.

 

[Scarface30]

Then do them earlier in the workout, before you've expended energy on the other exercises. Warm up and then hit the squat rack.

yeah that would make more sense, but I find my squats are weak no matter what. I honestly never used to do them until about a few months ago, and for some reason I just fnd them intimidating out of all the exercises I don't know why. oh well, I'll hopefully get more used to them as I go along

 

[Scarface30]

Congrats on the exam!!!

About to go workout myself...just wanted to pop in here and

thanks. the exam was good and I need another good mark in a course to bring my GPA up higher. damn school and their GPA...looking forward to seeing how your workout went!

 

[Scarface30]

so waking up this morning I feel my workout yesterday must have been better than I thought. first time I had done SLDLs and I really feel those (I had normally done just regular deadlifts)..today is a day off and I'm moving back home for the summer, no job yet though found out the that they were sort of holding for me they gave to some else but thats life! haha

 

[Fitgirl70]

Damn people...don't they know when they say they're gonna give you something - they should actually give it to you???

Oh well, they'll regret it and be calling you!

Hope you find something soon though and I hope you have a great summer.

 

[Double D]

Things like calve raises ought to come last.

 

[P-funk]

Double D - this is my whole week routine if thats what you were looking for. this week is power week so RI=2mins and 4-6reps/set. rep range is around 60-90sec RI and 8-12 reps/set...havent decided on a shock week routine yet

Vertical
clean and press/4sets
upright rows/2sets
Arnold press/2sets
pullups/3sets
neutral grip pulldowns/3sets
bicep work/2sets

why have presses and then come back and do arnold presses? I'd ditch the upright rows also. What not just clean and press, pull ups, dips (since they are vertical) and pulldowns. Then you have two presses and two pulls.

Legs/Core
calf press/3sets
SLDL/4sets
cable chops/3sets
cable crunches/3sets
squats/4sets
hypers/2sets
Swiss ball twist/3sets
(if you think anymore leg work could be done, let me know because they are sort of lacking)

this day is all over the place. calves at the end. chops and crunches either at the start or the end. Not in the middle. You are missing single leg work as well. How about squats, sldl, lunges, calves.

Horizontal
bench press/3sets
neutral grip single arm DB incline press/4sets
seated cable rows/4sets
bentover BB rows/3sets
weighted dips/3sets
seated calf raises/3sets
a little more core work (hanging leg raises probably)
(I also have more than normal calf work because of my almost stress fractures. the sports doctor told me it could be due to under developed muscles in the leg not being able to take the impact, so I said hell lets get them stronger then)

dips are a vertical movement. other then that, they day looks okay. I don't know that I would be throwing in more calf work if you are flirting with a stress fracutre. More work = more stres....which got you in trouble in the first place.

answers in bold.

 

[Scarface30]

awesome P-funk thanks for the reply...I'll change that up for my legs. if I scratch the Arnold presses and upright rows, could I throw in an extra set of the clean and press and pulldowns?

 

[Scarface30]

the reason why I ask is I find my shoulders to be a bit behind (especially my delts) compared to the rest

 

[P-funk]

the reason why I ask is I find my shoulders to be a bit behind (especially my delts) compared to the rest

how many reps are you doing per set? it is all about periodization.

 

[Scarface30]

as of right now, I am doing 4-6 reps this week and next week it is in the range of 8-10, which would be one cycle on the p/rr/s...so then the next cycle I was considering probably upping the number of reps with the same weight as the previous cycle for each week, if that is what you want to know