Scarecrow's Weight Gain Diary

[Jodi]

Kuso - Ya know sometimes the blonde hair just stands in the way, can't help it. LOL

 

[kuso]

Originally posted by mochy
Kuso - Ya know sometimes the blonde hair just stands in the way, can't help it. LOL

ROTF........

Don`t know if it`s the hair though...........ALBOB fell for the same thing yesterday and there was NO hair getting in his eyes

 

[scarecrow]

Ok kids, no fighting in my diary or you all get a big ol' spanking.!!!Mochy, it's going okay but I'm still rather moody....

 

[w8lifter]

That's a sweet diet ya got there SC

I thought the nutritionist thing was pretty funny, lol

 

[scarecrow]

Thanks w8, I'm lucky cause my nutritionist is pretty sweet!!

 

[scarecrow]

Scarecrow's current workout (3 day rotation - Monday thru Friday - Sat & Sun off) All routines are 10/8/6 for reps. I'd love some comments about things to add, change or concentrate on more. Note that I do not have a spotter so my bench and squats suffer right now.

Day1 (Biceps and Back)
Preacher Curl 80/90/100
Hammer Curl 30/35/40
Concentratin Curl 25/25/30
Reverse Grip Pull Up 3x10
Wide Grip Pull Up 3x10
Seated Row 125/140/155
Bent Over Row 35/40/45

Day2 (Chest and Triceps)
Pushups 3x10
Bench 95/105/115
Peck Fly 100/110/125
Incline Bench 30/35/40
Dips 3x10
Seated Triceps 140/155/170
Seated Dumbell Ext 35/40/45
Cable Single Tri Pull 40/40/40

Day3 (Shoulders and Legs)
Shoulder Press 110/130/150
Lateral Raise 15/15/20
Front Raise 15/15/20
Arnolds 30/35/40
Reverse Dumbell Fly 20/20/25
Leg Press 230/230/250
Lunges 30/35/40
Squats 65/75/85
Leg Extension 110/140/170
Leg Curl 80/100/120


(ALTERNATING DAYS)
Rotary Torso 80/80/90
Ab Machine 180/180/190
Back Extesion 180/180/190
Ab Machine 2x50

 

[EarWax]

Hey dude, I get all confused when I don't see deadlifts... where am I? who are you? how could this happen? ahhhhh

 

[Jodi]

Well you already know my opinions but I will express them anyway. Way too many excersises on Day 3. Legs and shoulders really need to be seperated into 2 different days.

 

[w8lifter]

I agree...shoulders & legs should be separate. And you really should work your larger muscle first...(back before bi)...and put your compound movements before your isolation movements (bench before pec flyes)....unless you're trying to pre-fatigue your chest, however, you're bench would go up if you put it first!

 

[w8lifter]

Again...squats before lunges...and if you're going to keep shoulders where they are...why the heck have ya got arnolds after your legs...keep your exercises together

 

[kuso]

throw in my lil bit too I think it`s way too early to hit your shoulders the day after chest......they are already partially fried, particularly as you have an incline in there, then to hit the with some high volume the next day

Do you have any back problems?

 

[scarecrow]

Wow... that was fast and great, thanks to everyone. The post was edited to show the order I do them... W8 is right, I always do the bench first, but without a spotter, I hate increasing too fast.

I'll change my program to a 4 day rotation and let you all know the results and repost the workout later.

Kuso, funny thing is I always had back problems but excercising has helped it so much!! I haven't had problems hitting shoulders after chest, but when I change to the 4 day rotation, I'll do legs on day 3 and shoulders on 4 to see if I can see any results.

Thanks all!!

 

[scarecrow]

new workout !!

Day1 - Monday
Pushups 3x10
Bench 105/115/125
Peck Fly 100/110/125
Incline Bench 35/40/45
*************************
Day 2 - Tuesday
Wide Grip Pull Up 3x10
Reverse Dumbell Fly 20/20/25
Seated Row 125/140/155
Bent Over Row 35/40/45

Rotary Torso 80/80/90
Ab Machine 180/180/190
Back Extesion 180/180/190
Ab Machine 2x50
*************************
Day 3 - Wednesday
Leg Press 210/230/250
Lunges 30/35/40
Squats 65/65/75
Leg Extension 110/140/170
Leg Curl 80/100/120
*************************
Day 4 - Thursday
Shoulder Press 110/130/150
Lateral Raise 15/15/20
Front Raise 15/15/20
Arnolds 35/40/45

Rotary Torso 80/80/90
Ab Machine 180/180/190
Back Extesion 180/180/190
Ab Machine 2x50
*************************
Day 5 - Friday
Preacher Curl 80/90/100
Hammer Curl 30/35/40
Concentratin Curl 25/25/30
Reverse Grip Pull Up 3x10
Dips 3x10
Seated Triceps 140/155/170
Seated Dumbell Ext 35/40/45
Cable Single Tri Pull 40/40/40

 

[naturaltan]

Do you not find yourself getting tired mid week without a break?

did I mention I'm still waiting for my lifesize poster of your av ...

 

[scarecrow]

Um, no not really, I actually do well. I do it this way because I have a hard time getting motivated to go on weekends...

Laminating Posters fast as possible for overnight shipments!!

 

[Jodi]

How you doing on quitting smoking?

 

[scarecrow]

A couple slip ups since I started but I'm okay. Got the Nicoderm CQ instead of the ones I had before, they work much better.

 

[kuso]

Originally posted by scarecrow


Kuso, funny thing is I always had back problems but excercising has helped it so much!!

Hiya

Good to hear I was wondering as the way your leg workout is set up you are pre-exhausting em before hitting squats....nothing wrong with it, just something some with back problems do do.

The other thing I noticed was.....no deads Any reason for this?

 

[naturaltan]

overnight delivery ... excellent!
I've cleared a place on the wall for it

 

[ZECH]

Ok...Sc if you don't mind, I'm going to throw my .02 in! Days 2, 4, and 5 are too many exercises/sets! I agree with NT...how do you keep from getting burned out or injured? I would stick with 3 or maybe 4 basic exercises to build mass per bodypart. Once you have several years training behind you, then you can start to add isolation exercises. And I would throw abs in before you go to bed. That frees up time in the gym and gives you a little break. The worst thing someone can do just beginning is to overtrain. You will make better gains by sticking to lower sets and trying to increase your weight. Also 5 days a week may be too much..depends on how you recoup. Are you staying sore? Btw....keep up the good work!

 

[scarecrow]

Hey DG, Thanks, I like getting different opinions. I don't know how I don't get burned out, just a stubborn hyper person. I try to only do 3-4 excercises per group/day. I made Day 5 heavier because it's TRI and BI day.

I used to do abs everyday prior to the workout and now I only do them 2 times a week, when I'm done. As for being sore, I'm sometimes a little sore the next day, but only if I made an increase or screwed up my diet that day or day prior.

 

[kuso]

Not sure if it`s already up or not, but how many reps per set do you do?

 

[naturaltan]

abs - I do sets of 15 inbetween every exercise. I do not need them any bigger ... not sure if they can get bigger. From all my years of boxing and doing a million situps, I only need to maintain. I have Mrs. NT doing sets between exercises and even though she has some bodyfat around the midsection, you can see them.

 

[scarecrow]

Kuso, was doing a 12/10/8 but got too tired doing my routine so I'm doing 10/8/6 on most of my stuff now.

 

[kuso]

Yeah....I generally go for 6 to 8.

Do you go til failure on the last set?

I`m just surprised you don`t get saw is all......I`m generally a wreck for two days after every workout.

 

[scarecrow]

I think the new layout I made based on recommendations from people has helped with being sore. Even if a group is a little tired, the layout allows that group to recover.

Funny though, we talked about injury during working out, and Sunday while throwing the football around, I stepped into a divet and threw out my ankle. I'm hoping there's no ligament damage. I can walk okay now, SLOWLY. So my leg excercises are going to be on hold for a while!!

 

[EarWax]

Doh! Sorry to hear about your ankle. It must be all the groundhogs in NH. Deadlifts will make you big, so I suggest you add them as Kuso suggests. Make mochy do them too

 

[Jodi]

Hey EW! I love Deads, but right now I'm just doing SLDL. It would be good for scarecrow to add them in though.

EW how was your vacation. Good to have you back.

 

[ZECH]

Originally posted by scarecrow
Hey DG, Thanks, I like getting different opinions. I don't know how I don't get burned out, just a stubborn hyper person. I try to only do 3-4 excercises per group/day. I made Day 5 heavier because it's TRI and BI day.

I used to do abs everyday prior to the workout and now I only do them 2 times a week, when I'm done. As for being sore, I'm sometimes a little sore the next day, but only if I made an increase or screwed up my diet that day or day prior.

Sounds like you have found what works good for you! I am the same way! Good luck. And Mochy I would stay away from sldl. Good way to hurt your back! Regular deads are great. Also works wonder for a beautiful butt!

 

[scarecrow]

I'm sure Mochy will really help me change my routine when my foot is better, and I'm betting deads are in and less machines. My ankle is so much better today hope to be back in full swing by Monday. I hate feeling helpless and not doing a regular routine!!