Posted at July 28, 2009, 10:53 pm:
• Your age:
19
• Your height and weight:
5'10-11/ 160Ibs
• Your Body fat %:
not sure, between 14-18%, 16??
• How long you have been training:
Since Novemember, although seriously since Jan.
• Your goals:
Bulking for now, cutting later of course.
• How long you have been on this same routine:
New!!!
• Have you made gains on this routine, and if so in what way:
Just started
• What is your diet like:
I eat junk food! but I wouldn't say excessively. I'll admit I don't have the best diet around. I tend to eat a lot of meat, and moderate about of carbs and fat, unfortunately. Often i find myself not have the time to really eat properly.
• Have / are you taking any supplements and/or anabolic agents:
Whey Protein (ON) 4 times a day usually.
Creatine-5gram before workouts on workout days
Glutamine-When I remember it it tastes horrible!!!
Exercises and starting stats:
Monday: Chest
Inclined DB Press (8, 8, 5 {70,80,90})
Flat DB Press (10, 8, 6, 5 {90,100,100, 110})
Chest Dip (8,8,8)
Stomach Level Cable Cross (10, 8, 6 {100, 120, 120})
Tuesday: Rest
Wendsday: Back
Chinup (10, 8, 4 {90, 120, 125})--my chinups are weak
Low Row (8, 6 {120, 130})
Compound Row Machine (8, 8 {170, 175})
Lat Pulldown (8, 6 {120, 130})
DB Bentover Row, single arm (10, 8, 6 {50, 55, 60)
Shrug (10, 8, 8 {100, 110, 120})
Thursday: Rest
Friday: Legs
Squat, 4x...New!!! Probably starting off at around 120-130Ibs to take it easy
Leg Press (this is from pressing before squating, so it'll probably go down if I squat before hand 10, 8, 8 {290, 310, 330}).
Hamstring Curl (8, 8, 6 {160, 170, 180})
Calf Raise (8, 8, 8 {380, 400, 420})
Sat: Arms and Shoulder
Arnold Press: probably working in the 70-90Ib Range
French Press: (8, 8 {45, 50})
CG Bench Press: (10, 8, 6 {50, 55, 65,})
Heavy Tricep pull Down: (8, 6 {120, 130})
DB Bicep Curl: (10, 8, 8 {50, 60, 60})
DB Preacher Curl, single arm: (8, 6 {35, 40})
Sunday: Rest
I'm wondering if I should reshuffle the order a little.... maybe put arms before legs, but I'll figure it out.
Let it begin then!!!
Original of the message was taken from http://forum.bodybuilding.com/
Replies:March16,05
Since I've started this I've done a back and chest day:
...
what do most people think about negatives? should I try a set of negat...
Did legs today, march 18, 05
Leg Pressx4 (10x250, 10x310, 8x330, 6x...
I'm a little off my normal cycle cause of spring break.
Back Day! Gym will be closing for the easter season and the high holid...
Legs-
Smith Squat- 10x100, 6x150, 5x160, 8x120
Leg Press-8x270, 8x...
Chest day, but no spotter
Smith Bench-
8x120, 6x135, 4x140.
Back Day:
Pullups-since I weigh more now.
Busy last week, 4 tests!! first time back at the gym.
Starting my creatine loading today and a new lifting cycle
BB Bench...
Back Day---Literally no change
Leg Day---
Squat---10x105, 8x145,...
Les see.
On the 5x5 now, though unwillingly modified for school.
alright, I'm going to try to put down a more comperhensive journal.
Still not quite recovered, and finals are on their way
BB Bench
8x135...
First Finals Workout
Deadlift
10x135wu
5x185
5x225
5x275
4x295...
Really GOOD lifts bro.
Thanks for the reply, although I'm not sure if you noticed I took a ye...
Finals workout two
For some reason I'm not recovering like I was be...
GREAT job on the PR's, especially on the SQUATS.
thanks man,
I'm gonna list my goals for the end of the year, near did...
hey.
yeah the main thing I can't get down is the diet, but I guess I've bee...
Deadlifting 405 is gonna be crazy, 7 months to go man.
in beginning of college, i used to go out n eat lot or eat unhealthy d...
Last FInal workout
Crappy workout in general
Bench
10x95-wu
5x135
5x...
Last night I had the weirdest pain in my forearm.
Did my first recovery workout today following finals
numbers weren'...
Yet another presett workout
Light squats
10xbar
5x95
5x115
5x135
5x18...
Possibly last pre reset workout
Bench
10xbar
5x115
5x135
5x155...
IMPRESSIVE workouts bro, especially the deadlifts.
Bench Press-seem to be activately regressing on these for some reason
...
Hi MalcolmX!
I don't KNOW if you're JOHN H> or MUSCLEDUP or both...
5x5
Wk1-day1
Didn't quite reset yet, but will for the wed, friday...
Wk1, Day 2
Squat
5x115
5x145
5x170
5x170
Deadlift
5x175
5x...
Do I know you TROLL???????
AWESOME progress bro.
Wk1 Day 3
Bench
5x95
5x115
5x140
5x160
3x190-felt real easy, b...
whats the matter muscledup? you switched accounts, that's all you did
some pictures I digged up from the desktop
The first 3 are from 1 y...
6th
Wk2, day 1
as an aside, all my numbers are +/- 2ib due to use of coll...
wk2, day 2
Having some mild siatica, probably from squats on day 1,...
wk 3, day 3
Bench
5x95
5x120
5x145
5x165
3x195
8x145
Squat...
GREAT lifts and workouts bro.
Well done muscledup
You just said "GREAT workouts bro.
Wk 3, Day 1
Squat
5x135
5x150
5x185
5x210
5x240-felt pretty ...
Wk 3, day 2
Light Squat
5x135
5x150
5x185
5x185-got tired of ch...
Wk 3, Day 3
I skipped two days from day 2, so I will be going into ...
IMPRESSIVE workouts bro.
For Wk 4, I missed my first lifting day because i didn' get any sleep ...
Wk 4, Day 2/3?
Day 2-what a mess
Decided on a split for the remain...
Wk 5, day 1
Squat
5x135
5x160
5x190
5x215
5x250
Bench
5x10...
Wk 5, day 2
Squat
5x135
5x155
5x190
5x190
Deadlift
5x135
5x200
5x245...
Wk 5, day 3
Wk6 will be messed up due to the holidays and gym closu...
had my bf taken the other day, says my % went from 20 to 15 over the l...
heya!!
things looking good seseseku, nice job with the bf%! that mean...
haha, yeah my journal is pretty plain, just a bunch of numbers and not...
Even though it's pretty plain, it's still a kickass update.
Wk 6, day 3
Don't really feel recovered, so I'm going to hold all t...
hey!
so what happened to ya, why are you injured everywhere?
And y...
hey asianbabe.
Wk 7, day 2
Squat-knee's a bit stiff so did box squats for the hea...
Sweet PR on those deads.
Wk 7, day 3
Squat-knee still brused from deadlifts, so more box squ...
heya!
Wow you do a lot of sets for squats and chest! Good work on Pb! ...
Box squats really help starting out the postive part of a squat, comin...
Increase the weight on that CG bench.
Wk 8, day 1
Decided to go a little high on the squat volume today
...
do you ever get bored from such high volume?? You must have a heck of ...
I'm a very slow lifter :P it takes me 2-2.
Wk 8, day 3
Squat
5x135
5x185
5x215
5x235-box
3x270-PR
Benc...
this week has been pretty screwy
I feel like jack bauer, having to ca...
Do you have any "during" workout nutrition, other than water...
I usually don't take anything during the workout, only a shake or meal...
whoa that's gonna be HOT! make sure you drink plenty of water during y...
After seeing my squat and bench progress slow down, I've decided to ru...
oy! I'm injured again, think I'll have to call off all lower body work...
Damn that sucks! Hope you make a quick recovery man.
its a muscle responsible for lumbar spinal extension like the erector ...
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