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thormotox448
10-15-2007, 08:48 PM
Well... this is my first journal so i guess ill just start out with a little background information. My name is Louie, i'm 18, 5'8'' and my weight is currently 175 lbs. Ive been lifting since about 16 but never really got into a serious lifting schedule, but now that i'm at college i want to get in better shape. I'm currently doing "Baby Got Back" My goals are to overall become a healthier person, gain weight, and improve my overall impedance. As far as my diet goes i'm a healthy eater but often find my self having a hard time eating enough due to college, and my schedule. Another problem for me is i broke my wrist in a couple years ago racing motocross and its never really been as strong as it use to be. The only lift that my wrist really bothers me is benching. So any workouts or idea to help strengthen my wrist would be useful.

Day 1:

Back:

Rack Pulls 5x5 110,130,150,170,205
Bent-over rows 3x8 135, 140, 140
Cable seated rows 3x10 70, 90, 90

Chest

Flat Bench 5x5 110, 130, 130, 130, 125
Incline Dumbbell press 3x8 35, 40, 45
Dumbbell Pullovers 3x10 35, 40, 45

Calves

Standing calf raises 3x10 75,87.5, 100

Abs

Crunches 3x10 10,10,10

As far the weight i'm lifting i wasn't really sure what to start out at and what not so this week is more just to see what i can lift then next week i will be able to get some more accurate numbers up

thormotox448
10-15-2007, 08:50 PM
As far as supplements go ive just been using Nitrean, fish oil, and vitamins.

zela
10-15-2007, 08:53 PM
Welcome Lou. Welcome to the journals, I wish you the best of luck on getting big, I am about your weight and trying to do the same. I notice you don't have any goals in there so I wanted to ask what you wanted to push for?

thormotox448
10-15-2007, 08:57 PM
My goals are to overall become a healthier person, gain weight, and improve my overall appearance.

thormotox448
10-16-2007, 07:16 PM
well today went good besides the fact that it seemed like everyone was doing curls on the squat rack so i was crunched for time so i just had to use the hack squat machine.

Day 2

Quads
Hack Squat
140x5
160x5
180x5
180x5
190x5
*note sure how much the machine it self weighs so that is just weight of the plates

Leg Press
210x8
230x8
250x8

Hamstrings
Leg Curls
50x20
70x15
90x10

Biceps
Seated curls
25x5
30x5
25x5
20x5
25x4

Hammer curls
25x12
35x8
25x10

Reverse curls
45x8
55x8
50x8

cardio
.5 mile fast paced mile walk
.5 mile run
1 mile on ski machine

thormotox448
10-17-2007, 06:16 PM
Day 3
today was my day off but i had yoga class, felt good to get a long stretch in then went to the gym for a little bit and did some light running

thormotox448
10-18-2007, 08:00 PM
wasn't able to make it to the gym today due to studying for a physics test tomorrow:mad:

thormotox448
12-11-2007, 08:55 PM
haven't posted on here in awhile so i thought i was start again...

thormotox448
12-11-2007, 09:04 PM
Day 4:
Back
Pulldowns
75x12
75x10
87x8

seated row '
70x12
75x10
80x8

chins (number means weight i used to assist myself)
5x10
5x10
5x9
5x9
5x8
5x8

shoulders
Arnold press
5x25
5x30
5x30
5x35
5x35

side laterals
10x15
10x12
15x10

Rear delt row
12x70
10x90
8x110

thormotox448
12-11-2007, 09:10 PM
hams
dead lift
5x135
5x155
5x185
5x185
5x205

Straight leg dead lift
12x95
10x115
8x135

quads
db lunges
15x45
15x45
15x50

Tris
skull crushers
5x40
5x45
5x50
5x55
5x60

Cable pull downs
12x50
10x60
8x80

closed grip bench
12x80
10x95
8x115

thormotox448
12-11-2007, 09:14 PM
Back
rack pulls
5x205
5x225
5x255
5x305
5x325

Db bent over row
12x40
10x45
8x50

cable seated rows
10x80
10x80
10x90

chest
bench
5x115
5x135
5x145
5x150
5x155

dips (number means weighted assistance)
5x7
5x6
5x4
5x3
5x0
5x0

calves
rises
20x87
15x110
10x125

thormotox448
12-11-2007, 09:18 PM
quads
squats
5x110
5x135
5x155
5x175
5x185
5x205

leg press
12x190
10x280
8x370

Bis
seated alt curls
5x20
5x25
5x25
5x30
5x30

hammer curls
12x25
10x25
8x30

thormotox448
12-11-2007, 09:18 PM
ive got to finish studying for finals but ill update the rest tomorrow