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hintsas5
09-22-2007, 10:16 PM
I will start this on Monday because tomorrow(Sunday) is my day off.

First off a little background. I have been lifting since June, so a little over 4 months now. I have had good gains in my 4 months.

A little about me:
I am almost 20(october), 5'10", 160lbs.
I am currently a sophomore in college. So food intake will not be a problem because I live in the dorms. I try to eat a lot, but almost always I eat good foods. A lot of chicken, cottage cheese, milk, whey protein, peanut butter. I would say those are the hugest components of my diet. I always have at least 2 huge meals, usually 3. And i snack in between my meals. I generally get around 4,000-5,000 calories.


My workout will be as follows:
Monday: Chest/Triceps
Tuesday: Legs/Biceps/Forearms
Wednesday: Back/Traps
Thursday: Chest/Shoulders
Friday: Legs/Traps
Saturday: Back/Triceps

Abs: 3 to 4 days a week.

I am generally in the gym for an hour to an hour and a half.


Goals:

1)I would like to increase my max bench to 250. I got 230, right before I left for school, and I seem to have hit a wall with my reps and I haven't been increasing for a little while now.

2)Ultimately get to 200 lbs. I will bulk to 210-215 then slowly cut to 200.

3)Keep bf% down. I dont really have anything to measure this with, nor do i really know how to do it. I would estimate it to be around 12%.

4)Continue to work hard in the gym.

hintsas5
09-22-2007, 10:25 PM
I was going to start this on Monday, but I guess I can start it now.

My workout for Saturday, September 22nd 2007:

Back:
Cleans: 115x8 125x8 125x8 125x8
Bent-over Row(Dumbbell): 70x8 70x8 70x8 70x8
Row Machine: 5 Minutes at high intensity.

Traps:
Dumbbell Shrugs: 70x8 75x8 75x8 75x8
Barbell Shrugs: 155x8 155x8 155x8 155x8

Abs.

hintsas5
09-22-2007, 10:26 PM
Sunday is my day off, start it back up on Monday.

hintsas5
09-24-2007, 02:47 PM
My workout for Monday, September 24th, 2007:

Chest:
Bench: 175x7 175x7 185x4 185x4
Decline Bench: 160x9 165x8 170x8 170x8
Incline Dumbbell Bench: 60x9 60x8 60x8 60x8

Triceps:
Skull Crushers: 65x8 65x8 65x8 65x8
Tricep Extensions: 75x8 75x8 75x10 80x12


Was a good workout. Decline Bench felt really good, 170x8 is my new PR. Last week i struggled to get 165x7 on my last set.

hintsas5
09-24-2007, 02:51 PM
Also i weighed in today at 175 lbs. Thats good. I know it is best to weigh yourself in the morning, but I dont have a scale in my dorm room and the only one i have access to is at the rec center, where i lift, so i always weigh myself there, after i lift.

hintsas5
09-24-2007, 08:49 PM
Food Intake for Monday, September 24th 2007:

Small Breakfast: Smart Start Cereal in milk.
Breakfast/Lunch: Ham and Cheese Omelet, 1/2 cup cottage cheese, 2 glasses of milk, 2 slices of wheat bread, bowl of cream of broccoli soup.
Meal 3: Protein Shake, Chicken Breast, Vitamin Water
Meal 4: 7 Pieces of Pepperoni and Bacon pizza, 2 glasses milk.

Breakdown: 4047 calories, 170 grams of fat, 385 grams of carbs, 299 grams of Protein.
Fat: 36% Carbs: 36% Protein: 28%.

hintsas5
09-25-2007, 02:48 PM
Workout for Tuesday September 25th:

Legs:
Squats: 245x8 275x8 285x8 290x8
Dead Lift: 225x8 235x8 235x9 245x10

Shoulders:
Clean and Jerk: 115x7 105x8 105x8 105x8
Arnold Press: 40x8 45x8 45x8 45x8

hintsas5
09-26-2007, 07:08 PM
Workout for Wed, September 26th, 2007:

Traps:
Dumbbell Shrugs: 70x8 70x8 70x8 70x8
Barbell Shrugs: 155x8 155x8 155x8 155x8

Back:
Bent-over Row: 70x8 70x8 70x8 70x8
Lat Pulldowns: 4 Sets
Reverse Bench: 140x8 140x8 140x8 140x8
Row Machine: 5 Minutes

hintsas5
09-27-2007, 11:36 AM
todays chest day. my favorite day of the week.

hintsas5
09-27-2007, 02:22 PM
I weight 175 today again, 3 days in a row..looks like it wasn't a fluke.

hintsas5
09-27-2007, 06:07 PM
Workout for Thursday September 27th, 2007:

Chest:
Bench: 170x8 170x8 170x8 170x8
Incline Bench: 125x8 125x8 125x8 130x8
Dumbbell Bench: 65x8 65x8 65x8 70x7
Dumbbell Flyes: 40x8 40x8 40x8 40x8

Biceps:
Bicep Curls: 40x10 40x10 40x10 40x10

Forearms:
Reverse Wrist Curl: 45x8 45x8 45x8 45x8


Chest exercises felt great today.

j_man_honda
09-27-2007, 08:36 PM
You've got some good #'s in here bro. They are somewhat similar to mine as far as the weight. I would maybe suggest not working out 6 days a week. I used to do that but since I cut back to 5 days and working each body part once a week, Ive seen significant gains. Anyway, keep up the heavy lifting and I will be checking in on ya.

hintsas5
09-28-2007, 08:41 AM
You've got some good #'s in here bro. They are somewhat similar to mine as far as the weight. I would maybe suggest not working out 6 days a week. I used to do that but since I cut back to 5 days and working each body part once a week, Ive seen significant gains. Anyway, keep up the heavy lifting and I will be checking in on ya.


thanks for the input man, its nice to see some1 reading...

Idk its kinda just a personal preference to lift 6 days a week..I generally get good amounts of sleep, and my diet is in check so i feel that i can lift 6 days a week, and i really enjoy lifting 6 days.

hintsas5
09-28-2007, 03:40 PM
Workout for Friday, September 28th:

Triceps:
Close Grip Bench: 115x8 120x8 125x8 125x8
Tricep Pushdowns(Lat pulldown machine): 4 Sets

Shoulders:
Military Dumbbell Press: 50x8 50x8 50x8 55x8

Legs:
Squats: 245x8 265x8 285x8 295x8(PR)
Good Mornings: 115x8 115x8 115x8 115x8

Squats felt really good...My previous record for 8 reps was 290, i got that on Tuesday.

j_man_honda
09-28-2007, 08:29 PM
Damn you've got some crazy leg strength bro!!!! :eek: :eek: Nice squat PR!!!

hintsas5
09-28-2007, 08:46 PM
Damn you've got some crazy leg strength bro!!!! :eek: :eek: Nice squat PR!!!

haha thanks...I'm starting to love squatting..today i was squatting next to this guy who was probably 220-230...and i was out-squatting him by like 50 pounds, He kept looking at me when i would put the weight on the bar, then he would watch me squat and when i was done i'd glance over at him and he would quickly look away..It was pretty funny.

But I'm pretty happy with how my squats are progressing, I dont really know why it is increasing so fastly, I had never done squats before until I started lifting earlier this summer.

hintsas5
09-29-2007, 09:02 PM
Light workout for Saturday September 29th:

Traps:
Barbell Shrugs: 155x8 155x8 155x8 155x8

Back:
Cleans: 125x8 120x8 120x8 120x8
Reverse Bench(Machine): 140x8 140x8 140x8 140x8

Felt kinda like taking a light day...Did abs as well, and then got outta there.
Tomorrow is my day off.

hintsas5
10-01-2007, 06:44 PM
My workout for today, Monday, October 1st:

Chest:
Bench: 175x8 180x6 185x5 185x4
Decline Bench: 165x8 170x7 170x7 170x5
Inner Dumbbell Bench: 50x8 55x8 55x8 55x8

Triceps:
Close Grip Bench: 115x8 110x8 110x8 110x8
Tricep Extensions: 75x8 75x8 75x8

hintsas5
10-01-2007, 06:46 PM
I've decided to go on a strict diet now.. I bought a blender today and will probably have a shake everyday. I've decided that 3600 calories a day should be a good number. I'll check in two weeks and see if i'm gaining weight too fast/or not at all and raise/lower the calories from there.

by strict i just mean on the caloric intake. Before i was just trying to eat a lot(good foods) and see what happened. I figure that i will be able to track my progress better, and not gain too much unwanted fat if i go for a specific calories/day diet.

hintsas5
10-01-2007, 07:34 PM
I am kind of altering my main goal.. Ultimately i want to get to 200 lbs. I think 200 lbs would be a good weight for me. I will bulk to around 210-215, then slowly cut my weight to 200 and try to keep it there.

hintsas5
10-01-2007, 07:44 PM
Just putting up my weight for October 1st, so i can check back on November 1st and see my progress..

176 lbs.

hintsas5
10-02-2007, 03:04 PM
Workout for Tuesday October 2nd:

Legs:
Squats 265x8 275x8 295x8 300x8
Dead Lift: 235x8 245x8 255x8 255x8

Biceps:
Bicep Dumbbell Curls: 40x10 40x10 40x10 40x10

Forearms:
Forearm Curls: 30x10 35x10 35x10 35x10

hintsas5
10-02-2007, 03:05 PM
decided to switch my routine up just a little bit because i feel i was overworking shoulders before. I'll post my new routine sometime tonight, and adjust the original post.

j_man_honda
10-02-2007, 05:44 PM
Squats are strong as FU**!!!!:omg: Nice deads too. Good luck with your bulk to 215. That's the number I'm shootin for too. I figure 200 would only put me back where I started after I cut.

hintsas5
10-02-2007, 05:58 PM
Squats are strong as FU**!!!!:omg: Nice deads too. Good luck with your bulk to 215. That's the number I'm shootin for too. I figure 200 would only put me back where I started after I cut.

thanks man, i figure i'm not going to put ne more weight on my squats for a few weeks and just work on strict form...I want to get them as close to perfect as i can. I think that 3600 calories should be about good for my bulk, i'm not gonna weigh myself for 2 weeks and see if i need to slow it down/or speed it up depending on what i weigh in 2 weeks. (hopefully 180)

hintsas5
10-02-2007, 06:30 PM
alright i edited my first post to reflect my new goals, and the changes to my workout.

hintsas5
10-03-2007, 02:22 PM
Workout for Wednesday, October 3rd:

Traps:
Dumbbell Shrugs: 75x8 75x8 75x8 75x8
Barbell Shrugs: 155x8 155x8 155x8 155x8

Back:
Bent-over Row: 70x8 70x8 70x8 70x8
Lat Pulldown Machine: 4 Sets
Reverse Bench: 135x8 135x8 135x8 135x8
Row Machine: 5 Minutes.

hintsas5
10-04-2007, 02:25 PM
Workout for Thursday, October 4th:

Chest:
Bench: 170x8 170x7 170x6 155x8
Incline Bench: 125x8 125x8 130x8 135x9
Dumbbell Bench: 65x8 65x8 65x8 65x6

Triceps:
Skull Crushers: 65x8 65x8 65x8 65x8
Tricep extensions: 75x8 75x8 75x8 75x8

Definately ready to give my shoulders/bench a good break for fri,sat,sunday...hopefully i'll come back on monday refreshed...I think the reason my bench has been stagnent is because i was overworking my shoulders before. Hopefully with switching up my workout and a little rest I'll be seeing some improvement.


I think the problem before was that i was doing bench on monday/thursday and then following that up with shoulders tues/friday...so my shoulders were just getting way overworked and my bench was standing still....So now i'm only gonna do shoulders on thursday so i should only be hitting them 2 days a week with my two bench days on mon/thurs.

hintsas5
10-08-2007, 09:25 PM
Workout for Monday October 8th:

Chest
Bench: 170x8 175x6 175x5 170x6
Decline Bench: 160x8 160x8 160x8 160x8
incline Dumbbell Bench: 50x8 55x8 55x8 60x6
Flyes: 40x8 40x8 40x8 40x8

triceps:
Skull Crushers: 55x8 55x8 55x8 55x8
Tricep Extensions: 70x10 80x8 80x8 80x10

hintsas5
10-08-2007, 09:26 PM
I couldnt workout on friday or saturday because i had a baseball tournament.

My bench has been really stagnant for a while now almost a month. I need to figure something out to get it to increase again. I almost feel like i am getting weaker.. I doubt i could even bench 225 anymore.

hintsas5
10-09-2007, 02:06 PM
Workout for Tues October 9th:

Legs:
Squats: 200x8 210x8 215x8 215x8
Deads: 185x8 205x8 215x8 225x8

Biceps:
Dumbbell Curls: 40x10 40x10 45x8 45x8

Forearms:
Forearm Curls: 30x10 30x10 30x10 30x10



Well the more and more reading i did on here the more i realized that my form for squats and deads wasn't very good...I decided that if i want to get bigger and stronger than the best way for me to do this was to swallow my pride, take weight off the bar and start doing ATF squats rather than parallel squats. So my numbers have gone down on squats and deads but its for the better because i really want to do every exercise with perfect form and get stronger.

Haha and today was the first time i did ATF squats ever and let me tell you, i feel muscles in my a*s and legs that i've never felt before.

Also i weight myself yesterday and i actually lost a pound in the last week...So it looks like 3600 calories wasnt enough...So i bumped it up to 4500 calories a day, I really just want to start packing on some pounds.

hintsas5
10-09-2007, 02:07 PM
The good news is i probalby could have done about 225/230 on squats if i would have started out a little higher for my first couple sets, so i should see some more improvement the next time i squat..

j_man_honda
10-09-2007, 06:30 PM
Nice chest and leg sessions bro.... ATF squats are the way to go:thumbup:

hintsas5
10-10-2007, 09:09 PM
Workout of Wed Oct 10th 2007:

Traps:
Trap Bar Shrugs: 155x8 175x10 185x10 185x10
Dumbbell Shrugs: 75x8 75x10 75x10 75x10

Back:
Bent-over Dumbbell Row: 70x 8 70x 8 70x 8 70x 8
Chin-ups: 2 sets of 10, 1 set of 8
Reverse Bench: 130x8 130x8 130x8 130x8

hintsas5
10-11-2007, 02:25 PM
Workout for Thurs Oct, 11th, 2007:

Chest:
Bench: 105x5 125x5 140x5 160x5 180x3 140x8
Incline Bench: 95x5 110x5 120x5 135x5
Chest Dips: 1st set 10 reps, 2nd set 15 reps, 3rd set 18 reps.

Shoulders:
Clean and Jerk: 105x8 105x8 105x8 105x8
Military Dumbbell Press: 45x8 45x8 45x8 50x8

j_man_honda
10-11-2007, 09:29 PM
Nice sessions man... Benches, shrugs, clean and jerks, and db presses are really strong

hintsas5
10-13-2007, 09:39 PM
Workout for Saturday October 13th:

Legs:
Squats: 205x8 215x8 225x8 225x8

Traps:
Dumbbell Shrugs: 75x8 75x8 75x8 75x8

Triceps:
Close Grip Bench: 115x8 120x8 125x8 125x8
Tricep Row Machine Pushdowns: 4 Sets

Back:
Cleans: 125x8 125x8 125x8 125x8
Lat Pulldown Machine: 4 Sets

j_man_honda
10-14-2007, 01:45 PM
Nice Squats...I wanna see some deadlifts thrown in for back though:thumbup:

hintsas5
10-14-2007, 03:16 PM
Nice Squats...I wanna see some deadlifts thrown in for back though:thumbup:

i only like to do deadlifts once a week..i do them on my 1st back day(wednesday)...do most people do deadlifts 2x a week? i might start doing that if thats normal.

hintsas5
10-15-2007, 06:07 PM
Workout for Monday October 15th:

Chest:
Bench: 110x5 125x5 145x5 160x5 180x5
Decline Bench: 100x5 115x5 150x5 170x5
Flyes: 40x8 40x8 45x8 45x8

Triceps:
Skull Crushers: 65x8 65x8 65x8 65x8
Tricep Extensions: 70x8 80x8 80x8 80x8

j_man_honda
10-15-2007, 07:37 PM
Nice benches and tricep extensions man...:eek:

hintsas5
10-16-2007, 09:04 PM
Tuesday October 16th 2007:

Legs:
Squats: 215x8 225x8 235x8 235x8
Dumbbell Lunges: 50x8 50x8 50x8 50x8

Biceps:
Dumbbell Curls: 45x8 45x10 45x10 45x10

Forearms:
Reverse Curl: 45x8 45x8 45x8 45x8

hintsas5
10-18-2007, 09:15 AM
Workout for Wed October 17th 2007:

Traps:
Trap Bar Shrugs: 185x8 185x8 185x8 185x8
Dumbbell Shrugs: 70x8 80x8 80x8 80x10

Back:
Dead Lift: 205x8 215x8 225x8 235x8
Bent-over Dumbbell Row: 70x8 70x8 70x8 70x8
Chip-ups: 3 sets: 9, 10, 7
Row Machine: 3 1/2 minutes

j_man_honda
10-18-2007, 09:46 AM
Killer squats and deads, keep it up

tigo
10-18-2007, 10:00 AM
strong lifts there bro

hintsas5
10-18-2007, 03:18 PM
Workout for Thursday October 18th (My birthday)

Chest: 110x5 125x5 145x5 160x5 185x3 145x8
Incline Bench: 95x5 110x5 125x5 140x6
Chest Dips: 3 sets, 11, 14, 17

Shoulders:
Arnold Press: 45x8 45x8 45x8 45x8

hintsas5
10-21-2007, 01:53 PM
Workout for Friday October 19th 2007:

Legs:
Squats: 205x8 205x8 205x8 215x8
Good Mornings: 115x8 115x8 115x8 115x8

Traps:
Trap bar shrugs: 185x8 185x8 185x8 185x8
Dumbbell Shrugs: 80x8 80x8 80x8 80x8



Workout for Saturday October 20th 2007:

Triceps:
Close Grip Bench: 115x8 120x8 125x8 130x8
Skull crushers: 65x8 65x8 65x8 65x8

Back:
Cleans: 115x8 125x8 125x8 125x8

hintsas5
10-22-2007, 03:16 PM
Workout for Monday October 22nd:

Chest:
Bench: 110x5 130x5 150x5 170x5 185x6
Decline Bench: 100x5 120x5 140x5 160x5 175x5
Flyes: 45x8 45x8 45x8 45x8

Triceps:
Skull Crushers: 65x8 65x8 70x8 70x8
Tricep Extensions: 75x8 80x8 80x8 80x8

j_man_honda
10-22-2007, 08:31 PM
Happy late b-day.... Benches and squats are looking strong man. Are you bulking right now?

hintsas5
10-22-2007, 08:33 PM
yea bulking, eating about 4500 cals a day...plan on bulking to about 210 - 215, then cutting slowly to 200

hintsas5
10-23-2007, 02:09 PM
Workout for Tuesday October 23rd:

Legs:
Squats: 205x8 225x8 235x8 235x8
Dumbbell Lunges: 50x8 50x8 50x8 50x8

Biceps:
Dumbbell Curls: 45x10 45x10 45x10 45x10

Forearms:
Curls: 30x10 30x10 30x10 30x10

hintsas5
10-27-2007, 11:44 AM
Workout for Wednesday:

Back:
Deadlift: 205x8 215x8 245x8 225x8

Traps:
Trap Bar Shrugs: 205x8 205x8 205x8 205x8
Dumbbell Shrugs: 80x8 80x8 80x8 80x8

After i did my 3rd set of deadlift i couldnt grip it anymore...so i had to go down to 225 to get another set it....I was unable to do anymore of my back exercises (Rows, chip ups) because my hands were hurting so badly from that deadlift that i couldnt grip anything.

hintsas5
10-27-2007, 11:46 AM
Workout for thursday October 25th:

Chest:
Bench: 110x5 130x5 150x5 170x5 190x3 150x13
Incline Bench: 100x5 115x5 125x5 140x5
Chest Dips: 10, 15, 12

Shoulders:
Clean and Jerk: 95x8 105x8 105x8 110x9 (PR)
Military Press: 45x8 50x8 50x8 50x7

hintsas5
10-27-2007, 11:50 AM
Workout for Friday October 26th:

Legs:
Squats: 215x8 225x8 235x8 245x8(PR)**
Good Mornings: 115x8 120x8 125x8 125x8

Traps:
Trap Bar shrugs: 185x10 195x8 195x8 195x8
Dumbbell Shrugs: 80x8 80x8 80x8 80x10

**- I barely got my 8th rep of 245. About half way up i hit a wall and was stuck for maybe 2 seconds...but i somehow pushed thru it and got it...Would have been bad if i didn't because i didn't have a spotter so i might have just fell over.

hintsas5
10-27-2007, 05:13 PM
Workout For Saturday, October 27th 2007:

Back:
Dead Lift: 205x8 225x8 235x8 255x8(PR)
ChinUps: 10, 10, 8
Row Machine: High Intensity for 5 Minutes

Triceps:
Close Grip Bench: 115x8 120x8 125x8 130x8
Tricep Row Machine Pushdowns: 4 Sets


My grip was a lot better today for dead lifts.

j_man_honda
10-28-2007, 10:14 AM
Strong squats, benches, and deads bro. Keep it up...

hintsas5
10-31-2007, 06:52 PM
Workout for Monday October29th:

Chest:
Bench: 115x5 135x5 150x5 170x5 190x5
Decline Bench: 105x5 125x5 140x5 160x5 180x5
Flyes: 45x8 45x8 45x8 45x8

Triceps:
Skull Crushers: 65x8 65x8 65x8 65x8
Tricep Extensions: 80x8 80x8 80x8 80x10

hintsas5
10-31-2007, 06:53 PM
Workout for Tuesday October 30th:

Legs:
Squats: 210x8 225x8 235x8 245x8
Lunges: 50x8 50x8 50x8 50x8

Biceps:
Bicep Curls: 40x10 45x10 45x10 45x10

hintsas5
10-31-2007, 06:54 PM
Workout for Wednesday October 31st:

Back:
Dead Lift: 210x8 220x8 245x8 255x8
Bent-over Dumbbell Row: 70x8 70x8 70x8 70x8
Chin-ups: 10, 10, 6

Traps:
Trap Bar shrugs: 185x8 185x8 195x8 195x8
Dumbbell Shrugs: 80x8 80x8 80x8 80x8

j_man_honda
10-31-2007, 09:21 PM
Nice deads bro

hintsas5
11-05-2007, 10:04 AM
Workout for Thursday November 1st:

Chest:
Bench: 115x5 135x5 150x5 170x5 195x3 150x15
Incline Bench: 100x5 115x5 130x5 145x9
Chest Dips: 15, 10, 15

Shoulders:
Clean and Jerk: 105x8 105x8 110x8 110x8
Arnold Press: 45x8 50x7 50x8 50x8

hintsas5
11-05-2007, 10:05 AM
Workout for Saturday November 3rd:

Legs:
Squats: 185x8 205x8 215x8 230x8

Traps:
Trap Bar Shrugs: 185x8 185x8 185x8 185x8

Back:
Bent-over Dumbbell Row: 70x8 70x8 70x8 70x8
Chin-ups: 3 sets 5, 5, 7.

hintsas5
11-06-2007, 02:46 PM
Workout for Monday November 5th 2007:

Chest:
Bench 120x5 135x5 155x5 175x5 195x5
Decline Bench: 115x5 125x5 145x5 165x5 185x6
Flyes: 45x8 45x8 45x8 45x8

Triceps:
skull crushers: 65x8 65x8 65x8 65x17
Tricep Pushdowns: 4 Sets.

hintsas5
11-06-2007, 02:48 PM
Workout For Tuesday November 6th 2007:

Legs:
Squats: 215x8 225x8 235x8 250x8
Lunges: 50x8 50x8 50x8 50x8

Biceps:
Bicep dumbbell curls: 45x10 45x10 45x10

hintsas5
12-10-2007, 02:35 PM
Idk why but i stopped posting in here...I've stayed on my program the last month, i think i've just been too busy with classes and other stuff to get on here and put my workouts up..I'll post the last week plus today and try to keep up with posting it again.

hintsas5
12-10-2007, 02:44 PM
Monday December 3rd:
chest:
Bench: 125x5 145x5 165x5 190x5 210x4 225x1
Decline Bench: 115x5 135x5 155x5 180x5 200x5
Dips: 15, 15, 15

Tris:
Skull Crushers: 70x8 70x8 70x8 70x8
Tricep Pulldowns: 4 Sets

-----------------------
Tues Dec. 4th:

Legs:
Squats:
205x8 225x8 245x8 255x8
Lunges: 55x8 55x8 55x8 55x8

Biceps:
Dumbbell Curls; 45x8 45x8 45x8 45x8

Forearms:
Forearm curls: 35x8 35x8 35x8 35x8
------------------------------

Wed Dec 5th:
Traps
dumbbell shrugs:80x8 80x8 80x8 80x8

Back:
Deadlift: 205x8 225x8 245x8 255x8
Barbell Rows: 115x8 115x8 125x8 125x8
Pull-ups: 7, 7, 8
------------------------------

Thurs Dec 6th
Chest:
Bench 125x5 145x5 165x5 190x5 210x3
Incline: 115x5 130x5 145x5 160x5
Chest Dips: 17, 18, 16

shoulders:
Clean and jerk: 105x8 110x8 110x8 110x8
Military Press: 45x8 50x8 50x8 50x5

-----------------------------

Friday Dec 7th:
legs
squats: 215x8 225x8 245x8
Good mornings: 135x8 135x8 135x8 135x8

traps:
trap bar shrugs: 185x8 195x8 205x8 210x8
Dumbbell shrugs: 80x8 80x8 80x8 80x8
------------------------------

Saturday Dec 8th:
Tris:
close grip bench: 115x8 125x8 130x8 135x8
Tricep row pushdowns: 4 sets

back
barbell rows: 115x8 115x8 115x10 115x10
lat pulldowns: 4 sets
pullups: 8, 7 , 6

hintsas5
12-10-2007, 02:46 PM
Monday December 10th 2007:
chest:
Bench: 125x5 145x5 165x5 190x5 210x5(pr**) 240x1
**I've been stuck on 210 trying to get it for 5 reps for 4 bench sessions in a row, finally got it.

Decline Bench: 115x5 135x5 155x5 185x5 205x7(PR)
Flyes: 45x8 45x8 45x8 45x8

triceps:
skull crushers: 70x8 70x8 70x8 70x8
tricep extensions: 80x8 80x8 80x8 80x8


Bench felt great got some PR's...

As far as my bulk Last tuesday i weighed 179, I'll weigh myself again tom. morning....I've been eating 4000 calories a day.
According to the scale at the rec, which i had been weighing myself w/ all along, I weigh 190, but my scale i have in my dorm room is a lot more acurate at 179...I have put on around 15-20 lbs since i started my bulk around 2 1/2 months ago.

Coke
12-11-2007, 05:53 AM
Too bad that most scales vary from one another but good luck with the bulking plans...sweet benching PRs.

hintsas5
12-12-2007, 06:48 PM
Workout for Tues Dec 11th

Legs
Squats: 205x8 225x8 245x8 255x8
Lunges: 55x8 55x8 55x8

Biceps:
Bicep Curls: 45x8 45x8 45x8

hintsas5
12-12-2007, 06:50 PM
Workout for Wed Dec 12th

Back
Deadlift: 225x8 235x8 235x8 265x6
Bent over Barbell Row: 115x8 115x8 115x8 115x8
Lat pulldowns: 4 sets of 8

Traps:
Trap bar shrugs: 185x8 185x8 195x8 195x8

hintsas5
12-17-2007, 04:33 PM
Thurs Dec 13th:

Chest:
Bench: 125x5 150x5 165x5 190x5 215x4 170x12
Incline Bench: 115x5 130x5 150x5 165x5
Dips: 15, 14, 14

Shoulders:
Clean and Jerk: 105x8 105x8 105x8 105x8
Arnold Press: 45x8 45x8 45x7 45x5

hintsas5
12-17-2007, 04:34 PM
Friday Dec 14th 2007:

Legs:
Squat: 215x8 225x8 245x8 255x8
Good Mornings: 135x8 135x8 135x8 135x8

Traps:
Trap Bar shrugs: 185x8 185x8 185x8 185x8

hintsas5
12-17-2007, 04:37 PM
Workout for Monday Dec 17th

Chest:
Bench:
130x5 150x5 170x5 190x5 215x5(PR)

Decline:
120x5 140x5 160x5 180x5 205x9(PR)

Back:
Pullups: 5, 7, 6
Barbell Rows: 115x8 115x8 125x8 125x8
Pulldowns: 80x8 90x8 100x8 110x8

Coke
12-18-2007, 05:18 AM
Nice job man, keep raising up.

hintsas5
12-24-2007, 10:41 PM
Workout Tues Dec 18th:

Legs:
Squat: 225x8 235x8 255x7 255x8
Lunges: 55x8 55x8 55x8 55x8

Biceps:
Dumbbell Curls: 45x10 45x10 45x10 45x10
------------------------
Wed Dec 19th:
Back:
Deadlift: 225x8 245x8 255x8 265x8
Barbell Rows: 125x8 125x8 125x8
Lat Pulldowns: 115x8 115x8 115x8
DBell Rows: 70x8 70x8 70x8

Traps:
T-bar shrugs: 185x8 185x8 195x8 195x8

hintsas5
12-24-2007, 10:44 PM
Thurs Dec 20th

Chest:
Bench: 130x5 150x5 170x5 195x5 220x2 170x10
Incline Bench: 120x5 135x5 150x5 170x5
Dips: 16, 13, 10

Shoulders:
clean and snatch: 105x8 105x8 105x8 105x10
Military Press: 50x8 50x8 50x8 50x10

------------------------
Friday, Dec 21st:
Squat: 225x8 245x8 255x8 265x8
Hamstrings: 4 sets

Traps:
Dumbbell shrugs: 80x8 80x8 80x8 80x8

hintsas5
12-24-2007, 10:46 PM
Saturday, December 22nd:

Back:
Barbell Rows: 115x8 115x8 125x8 125x8
Lat pulldowns: 4 sets

Triceps:
Extensions: 75x8 85x8 85x8 85x8
Skull crushers: 70x8 70x8 75x8 75x8

hintsas5
12-24-2007, 10:47 PM
Monday Dec 24th:

Chest:
Bench: 135x5 150x5 170x5 195x5 220x3 170x10
Decline dumbbell: 55x8 65x6 75x6 85x5
Flyes: 45x8 45x8 45x8

Legs:
Squats: 205x8 225x8 245x8


Had to do squats today since i cant lift on christmas.

Will probably only get 4 days in this week since I am home over xmas break and it is tough to get into the h.s. weight room.