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DaChickenShowYo
03-11-2002, 02:45 PM
For mass gaining.... I will be on this routine till summer, maybe longer:

Monday- Arms, shoulders, abs:
DB shoulder press, 1st set 2-4 reps, 2nd set 6-8 reps, 3rd set 6-10 reps
Military press, 1st set 2-4 reps, 2nd 6-8 reps

Concentration curls, 1st set 2-4 reps, 2nd set 6-8 reps, 3rd set 6-10 reps
Hammer curls, 1st set 4-6 reps

Skull crushers, same sets and reps as EZ bar curls
Tricep rope pushdowns, same sets and reps as hammer curls

Weighted crunches, 1st set 6-8 reps, 2nd set 6-10 reps

Tuesday- Legs/lowerback:
Leg press machine, 1st set 2-4 reps, 2nd 6-8 reps, 3rd 6-10 reps
Leg extensions- 1st set 6-8 reps, 2nd 6-10 reps

Hyperextensions/glute-ham raise, 1st set 4-8 reps, 2nd set 6-8, 3rd 6-8 reps
Leg curls- 1st set 2-6 reps, 2nd set 6-8

Calf raise machine/leg press calf raise superset, 1st set 12-20 reps total, 2nd set 12-20
reps total

Thursday- back/chest:
Flat DB press, 1st set 2-4 reps, 2nd set 6-8 reps, 3rd set 6-10 reps
Flat fly's, 1st set 4-6 reps, 2nd set 6-8 reps
Dips, 1st set BWxAnything

DB rows, 1st set 4-6 reps, 2nd set 6-8 reps, 3rd set 6-10 reps
Pullover machine, 1st set 4-6 reps, 2nd set 6-10 reps
Pullups, 1st set BWxAnything

Friday or Saturday- Forearms/abs/calves:
Weighted hang from chin bar,1st set 20-40 seconds
Behind the back EZ bar wrist curl, 1st set 5-10 reps, 2nd set 5-10 reps
EZ curl reverse wrist curl, 1st set 5-10 reps, 2nd set 5-10 reps
Handshake of the gods, 1st set 20-40 seconds

Weighted crunches, 1st set 4-8 reps, 2nd set 6-10 reps

Calf raise/leg press calf raise superset, 1st set 10-20 reps

DaChickenShowYo
03-12-2002, 10:48 AM
DB seated press - (suprised myself) 45lb dumbells x bout 6 reps, 40lb dumbells x 8 reps, 35lbs x 10 reps
Then I decided to do behind the neck presses instead of regular militaries.
95lbs x 2 good clean reps + 1 forced, 80lbs x bout 7 low reps

Cencentration Curls - 35lb dumbell x 5-6 reps, 30lb dumbell x 4 reps + 2 forced, 25lb dumbell x 5 + 1 forced, these completely destroyed my biceps. I could've stopped after the first set and had a good workout.
Hammer curls - barely managed to pull off 5 reps with 20lb dumbells after those concentration curls

Dumbell skull crushers(just felt like tryin em) - 35lb dumbells x 2 then straight to 30lb dumbells x 4, 25lb dumbells x 5, 20lb dumbells x 4, burned like fuggin hell. I only had 20 minutes to work with after my shoulder workout, so arms had little rest between sets.
Then did tricep pushdowns with 40lbsx 4 or 5 reps, then had ta leave.

Over-all an excellent workout, I'm thinkin I'm gonna be huge by summer. I could hardly lift my arms. Today so far tris and shoulders are EXTREMELY sore, biceps are starting to get pretty sore. I need to ******* eat, its becoming easy to slack of with my diet this week, but at least I'm gettin lotsa sleep. I'm goin to eat, leg workout later today.

DaChickenShowYo
03-13-2002, 09:01 PM
Didn't lift tuesday cuz I was busy, the stayed up till 6AM today. Slept till 1PM, then worked out at 3. As you can imagine, it sucked ass. I felt really hot the whole day, and the gym wasn't any different. I was exhausted. Managed to get some good **** in anyways:
Leg press machine- 200x10 easy, 230x3, 220x6
Leg extension- 130x10 perfect reps w/ hold at top, 150x10

Hyperextension/glute-ham raises- BWx10, BW+20lbs(EZ curl bar behind neck)x10, BW+60lbsx5 crappy reps, BW+40lbsx6 kick ass reps.

Then just left cuz I felt like ****. Might miss rest of workouts this week.

DaChickenShowYo
03-14-2002, 07:57 PM
Kickass workout today:
DB bench press- 60'sx5 hard ass reps, 50'sx6 clean reps, 45'sx7 good reps.
DB flies- 20'sx10 w/ slow ass negatives, 20'sx8
Dips- BWx8(not dissapointing cuz of those presses and flies)

DB rows- 80lb dumbellx3, 70x6, 60x8 (last set kicked ass)
Machine pullover- 130x5 ok reps, 110x8
Chins- BWx2 w/ slow ass negatives

Notes: ass is a cool word.

Really got the blood pumping. I hope these chins start goin up, but it doesn't really bother me cuz my lats were resonably exhausted b4.....

Weighed 181. I'm gonna maintain weight for a while and see if I can burn off some of this god damned fat.

MonStar1023
03-15-2002, 12:46 AM
Workouts are looking good bro. Good luck with getting the results that you want. Are you still doing lots of forearm work? I am hitting up reverse BB curls and incline hammer curls for my brachioradialis, DAMN do they work!

:thumbup::thumbup:

Sebi
03-15-2002, 06:15 AM
DaChickenShowYo-

Great work,man! Yeah, ass is a cool word.

And
MonStar = Forearm Freak ;)

DaChickenShowYo
03-15-2002, 06:35 PM
Thanks monstar and sebi. Ya I'm still hittin forearms hard. Monday's workout kinda hits forearms with hammers, but tomorrow is my forearm/calve/ab day. 6 sets for forearms :D

Notes: I have never been this sore in my life, especially hamstrings and pecs...... jeez...

Fart Barker
03-15-2002, 06:57 PM
Originally posted by DaChickenShowYo
Notes: ass is a cool word.

:nod:

DaChickenShowYo
03-16-2002, 03:38 PM
Good workout today. Weighed 180:

Hung from chin bar with 50lbs around waist for 44 seconds, kinda crappy set but good progression anyways.
Behind back wrist curls- 60lbsx15reps, 60lbsx10 reps
Reverse wrist curls- 40lbsx5 good reps
Reverse curls- 60x3+50x8

Calf machine- 200x7 ss leg press machine calf raises- 160x8

Weighted crunches(plates behind head)- 25lbsx12, 35lbsx8

Good stuff.....

Chris Rodgers
03-16-2002, 04:22 PM
Just curious what grip you use when you hang form the chin bar. Overhand/underhand, how wide?

DaChickenShowYo
03-17-2002, 07:18 PM
Originally posted by LATMAN
Just curious what grip you use when you hang form the chin bar. Overhand/underhand, how wide?

Pronated, slightly wider than shoulder width.

None of this pussy mixed grip for my ego tuttut :D

Chris Rodgers
03-18-2002, 10:34 AM
I didn't mean mixed, I meant overhand or underhand foo! I'm gonna try those maybe this week just to make you feel weak. ;)