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Posted at June 29, 2014, 2:00 am: Ok, it's been a while since I've journaled my workouts. But last time I did it, wonders happened. The only thing stopping me from journaling was that I couldn't find a workout routine that I thought people would find interesting enought to follow. 5x5 seemed popular, and so did HST training, but for some reason I never got too interested in either since my own workouts were still getting me plenty of gains. A little history: I started off a little over a year ago (April?) with Arnold's routine, found in his book "Encyclopedia of Modern Bodybuilding". He basically advocated extremely high-volume training, which worked extremely well for me as a beginner. I remember when 135x10 was a goal for me on bench! Here's a little piece of history in the making (my first "Arnold" workout): While I was gone: So where have I been all this time? Well I went back to school after that summer and "didn't have enough time" to post. Then I got sick of school after 1 more quarter and took the next 6 months off to work at a medical company in Irvine, California. During my time there a personal trainer that trained people at my work introduced me to the gym "Next Level Fitness". A lot of really dedicated, "hardcore", people worked out at that small gym, many of which were competing bodybuilders. I learned so much from the people there. It was at Next Level Fitness that I first dead-lifted 405 lbs, which soon became 425, and then 435. I also did my first incline-press of 225 lbs. Then, I got offered an internship position at Microsoft in Redmond, Washington! Well that's where I am now... and guess what? They pay for my membership at a huge, fantastic gym! Summer goals: So what am I doing now? I feel that as the rest of my body took off, my chest was kind of neglected. Now it's time to give it a little focus. My 1 goal this summer (other than succeeding in my internship) is to get a 315 lb bench--the bar, 6 plates, plain and simple. My highest lift yet on bench is 275 lbs, but my 1RM is probably a little higher now. Workout plan: The basic idea is that I won't assign days of the week to specific workouts. I will have 4 routines: chest, back, arms, and legs. I will take rest days when I feel I need them, and probably train legs about half as often as everything else. In general there will be three days between each chest workout, which means I train chest every 4 days. Since the focus of this journal is my bench I'll start by listing my chest routine: Light bench warm up (20 reps of 135 lbs or so) 6-7 sets of heavy bench: 225 X 8 245 X 5 255 X 3 265 X 2 275 X 1 280 X 1 285 X 1 ....keep doing sets until I can't get 1 rep Incline DB Press Cable Flys Incline DB Flys Nutrition: breakfast: 4 whole eggs, 1.5-2 cups oatmeal lunch: 1 chicken breast, 0.25-0.5 cups hard boiled eggs, 0.25-0.5 cups cottage cheese, 1 potato, 8 oz 2% milk pre-workout meal: 0.25-0.5 cups cottage cheese, 1 potato post-workout shake: 10 oz whole milk, 2.5 scoops whey protein, 2 cups oats, 2 bananas, 4 oz half and half dinner: 1-2 steaks, 1-2 potatos pre-bed meal: 0.25-0.5 cups cottage cheese Not gonna put up too much fuss about exact macronutrients, just as long as I'm eating enough of the right stuff to support heavy lifting. Oh, and I'm still taking Animal Pak multi-vitamin. Wish me luck! Sincerely, -Fiftyhann Original of the message was taken from http://forum.bodybuilding.com/ Replies:What better way to start off a thread than with some "before"...How bout two more just for kicks. Glad to see you back fifty. How many days are you going to be benching per week? Good luck with i... Yeah, I definitely think it's achievable this time around . Thanks for checking out my thread . Damn, dude. Damn fifty, your delts are looking pretty diesel. Glad to have your guys' support! Well I'm off to the gym. Back workout, round 1 Lateral Pulldowns 180 X 14 190 X 10 200 X ... ...Would someone mind pointing me to a link on how to perform Pendlay ... Still good workout none the less. *Attention gym members. I'm not going to use them on all my sets, just the ones 405 lbs and ov... Ok, so tonight is arms. Would anyone recommend doing decline work in my chest workout? I've be... Haha, that drawing makes me laugh every time. Arms workout, round 1 Lateral Raises 25 DBs X 16 27. Thats a lot of arm work for one day. That sucks. That's an idea. Is that the only gym in town? When I am in Charleston, WV I lift in a... calvus, thanks for the philosophical reference . Haha, yeah my gym doesn't really have an "owner". It was nice being able to rest yesterday. Chest workout, round 1 Bench Press warm-up: 155 X 15 (fast & e... I should note that on Monday I got 225 X 8 for my first set and I stil... I am not sure if you are doing a DE day for bench but just doing singl... Bench, this is actually what my regular workouts will look like, but I... cool journal, im gonna follow this one. Wow, that's very interesting. Back workout, round 2 Lateral Pulldowns 180 X 14 195 X 10 210 X ... I also lost some weight!!! I'm down to 211 lbs for some reason. BTW I thought I should add that I have never touched any type of stero... Ok, I was just taking some back pics and I thought I'd post some. nice weights you're throwing around there man. After looking over some of my pics, I've decided that I really need to... Dude, thanks for the positive feedback, it really helps motivate me. I wouldnt worry about cutting while deloading. Thanks calvus, that really helps . Ok, I've just been takin it easy for 2 days. I'm considering going back to my 1 workout per bodypart per week sched... Chest workout, "Recovery" round 1 Bench Press 135 X 25 (res... Nice bench, bro. Thanks EU!! It's weird that I feel the strongest when I haven't been m... Back workout, "recovery" round 1 Lateral Pulldown 180 X ... hey ahh. Lol, I'm not sure when the official date is. Chest workout, "recovery" round 2 Bench Press 135 X 25 (res... |