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K.Huget
04-12-2008, 12:31 PM
Stats:
Age - 17 (18 in May)
Height - 6 foot 1
Weight - 175

Bench - 255 lbs
ATF Squat - 300 lbs
Deadlift - 365 lbs

I started working out at the start of grade 9 and worked out consistently until the end of grade 10. I had a couple journals on this site during that time. I got a job in grade 11 and hardly ever worked out. I started up again near the start of grade 12 and have been cutting right up until about a week ago. I went from 192-175 lbs in that time while putting roughly 20 lbs on all my major lifts. I figured I might as well start up another journal just for some extra motivation and to get some input.

I've been doing basically the same routine since the start of grade 12 which involved hitting all body parts twice per week. Now that i've just started a long bulk, I want to switch it up. I'm thinking of going for a routine that hits all body parts once per week, but hits them hard. My old routine would last at least 2 hours a day so i'd really like to bring that down to an hour and a half max.

Here is the tail end of my old routine, which I did this past week. I was experimenting a lot so it is not exactly what i've been doing for this past half year.

Monday April 7th, 2008: Chest, Triceps, Legs, Abs

Bench Press
10x135 (warmup)
5x225 (PR)
3x230 (wanted 4)
10x165 (normally i'd pyramid right down until 1 rep, but i just felt like upping the reps)
10x165

Incline Bench (normally wouldn't do these, just felt like trying them out)
10x135
10x135
8x140

DB Flyes
10x45
9x45
9x45

Skull Crushers
11x55
8x65
8x60

Tricep Pushdowns
7x50
10x50
8x50

Weighted Sit-ups (super setted with various other exercises)
20x25
20x25
20x25

Crunches-side crunches-bicycles (supersetted together)
20 reps of each 4 times

ATF squats
20x135
17x185 (i'd normally do this weight for 10 so i felt like puking afterwards)
8x205

Leg Extensions (brought weight down, really concentrated on the quads)
10x150
10x150
8x155

Normally i'd do leg curls to finish off but those squats killed me

Tuesday April 8th, 2008: Back, Shoulders, Biceps

Deadlift
5x215 (warm up)
1x285 (warm up)
1x315 (warm up)
1x345
1x350
1x355
1x360
1x365 (felt good, all weights from 345-365 will go up 5 lbs next week)
1x315
1x315

Pullups
8xbw
7xbw
7xbw

BB Rows
12x135
10x145
10x140

Close Grip pulldowns
12x110
10x115
8x115

DB shoulder press
12x45
10x50
8x55

Front Raises
10x25
10x25

BB Curls (really concentrated)
12x75
8x75
8x75

Thurs April 10th, 2008: Legs,Chest, Triceps, Abs

ATF Squats
12x115 (warm up)
6x185 (warm up)
5x235
4x245
3x255
3x260 (PR)
3x265 (PR)
5x215 (Done immediately after previous set)

Leg Extensions (Sets done with minimal rest in between)
12x150
10x160
8x150

Laying Leg Curls (minimal rest in between)
12x100
8x105
8x100

Bench Press
20x135
12x165
8x170

Incline DB Press (don't usually do this)
12x35
12x45
10x60 (All weights will go up next time)

Sit Ups (super setted with other exercises)
20x25
20x25
20x25

DB Pullovers (never tried these before, really liked them)
10x45
10x45
10x45

Usually i'd do triceps as well but i felt they'd been worked enough


Friday April 11th, 2008: Shoulders, Back, Biceps

Military Press
12x115
10x125
8x130
7x135 (move up on all weights next time)

Front Raises
10x25
10x25
10x25

Side Lateral Raises
10x25
10x25
8x27.5

Chin ups
8xbw
7xbw
7xbw

BB Rows
12x135
10x145
8x150

Close grip pulldowns
10x110
9x110
10x115

BB Curls
12x75
8x75
10x50 (really concentrated)

I would have done deadlifts again on this day but workouts are getting ridiculously long

K.Huget
04-13-2008, 01:52 PM
I decided to go with a workout schedule that goes something like this:

Day 1 - Chest/Tri's/Abs
Day 2 - Legs
Day 3 - rest
Day 4 - Back/Biceps
Day 5 - Shoulders/Traps
Day 6-rest

I'll experiment with it for a while and change things up if they aren't working. I went for the one body part per week because I think i've been over training with my previous routine. Please make suggestions if this routine doesn't look right

Today was Day 1 of the routine and it went great. The workout lasted around 1 hour and 15 minutes which is a huge improvement over the overly long 2+ hour workouts I was having before.

Bench Press
10x135 (warm up)
5x205 (warm up)
4x225 (disappointed, should of had 5)
3x230 (wanted 4)
2x235 (wanted 3)

DB Incline Bench
12x50
10x60
8x65

DB Pullovers (really starting to like this exercise)
12x45
10x50 (PR)
8x55 (PR)

Skull Crushers
12x55 (PR)
10x65 (PR)
8x70 (PR)

Weighted Sit ups (supersetted with skull crushers)
20x25
20x25
20x35 (PR)

Straight bar pushdowns
12x50
10x55
8x60

Crunches/Bicycles (supersetted with pushdowns)
20xbw, 50 bicycles
20xbw, 50
20xbw, 60

K.Huget
04-14-2008, 08:34 PM
Great workout, everything was real intense. Tried barbell hack squats and SLDL's for the very first time and I liked them a lot. Total workout time was 1 hour 15 mins.

ATF Squats
12x135
10x185
6x235 (PR)
5x245 (PR)
4x255 (PR)
4x265 (20 lb PR, really had to fight for the last rep)

Barbell Hack Squats (weight low, trying to get form down)
8x135
8x135
8x165

SLDL's (Weight low, trying to get form down)
10x165
5x215
5x255

Leg Curls
12x100
8x105
7x100

Leg Extensions
12x150
12x155
10x160

K.Huget
04-16-2008, 06:25 PM
Shoulders, traps, calves, and abs day today. Total workout time was an hour and fifteen minutes

Seated Military Press
12x115
10x130 (PR)
8x135 (PR)
6x140 (PR)

Front Raises
10x25
10x25
8x27.5

Lateral Raises
12x25
10x27.5
8x30

Weighted Sit-ups (supersetted with lateral raises)
20x35
20x35
20x45 (PR)

Standing BB Calf Raises (haven't done direct work on calves in a long time)
20x140
20x140
20x215
20x215
20x215
20x215

Crunches/Bicycles (supersetted with calves)
20/50
20/50
20/60

Shrugs (been a long time since i've done these)
10x215
10x215
10x215
10x225

K.Huget
04-17-2008, 03:56 PM
Intense workout today. New PR on deadlifts today and I feel like i'll get another one next week.

Deadlift
10x115
5x215
1x285
1x315
1x350
1x355
1x360
1x370 (PR!)

Pullups
8xbw
7xbw
6xbw

Close Grip Pulldowns
12x110
10x115
8x120

BB Rows
12x135
10x145
8x150

BB Curls
12x75
10x80 (needed a little momentum for the last couple)
8x80 (" ")

Hammer Curls (never done these before)
10x25
10x25
10x27.5

Total workout time: 1 and a half hours

K.Huget
04-22-2008, 04:19 PM
I've had a brutal cold since Sunday morning so it doesn't look like there will be any working out this week.

K.Huget
04-29-2008, 12:53 PM
Just trying to keep this journal alive i'm still not feeling 100% it's really frustrating hopefully I can start again tomorrow.

K.Huget
05-07-2008, 04:01 PM
Finally, after a very frustrating two weeks off from lifting due to a bad cold, i'm back.

Bench Press
10x135
10x185
8x195
6x205

Incline DB Press
12x50
9x60
6x65

DB Pullovers
12x45
10x50
8x55

Skull Crushers
12x55
10x65
8x70

Weighted Sit Ups (supersetted with Skull Crushers)
20x25
20x35
20x45

Straight Bar Tricep Pushdowns
10x50
8x55
6x60

Crunches/Bicycles (supersetted with straight bar pushdowns)
20/50
20/50
20/50

Time 1 hour 15 minutes

K.Huget
05-07-2008, 04:04 PM
ATF Squats
12x135
10x185
8x205
6x225

Front Squats - First time ever doing these, had trouble with bar placement
10x135
10x135
10x135

SLDL's
10x135
5x215
5x255

Leg Curls
12x100
8x105
6x100

Leg Extensions
12x150
12x155
10x160

Time: 1 hour 15 minutes

K.Huget
05-09-2008, 04:25 PM
Seated Military Press
12x115
10x130
8x135
6x140

Front Raises
10x25
10x25
10x27.5 (PR)

Lateral Raises
12x25
10x27.5
8x30

Weighted Situps (supersetted with lateral raises)
20x35
20x45
20x45

BB Standing Calf Raises
20x135
20x185
20x215
20x215
20x215
20x215

Crunches/Bicycles (supersetted with calf raises)
20/50
20/50
20/50

BB Shrugs
20x185
10x215
10x215
10x215

Time: 1 hour 15 minutes

K.Huget
05-09-2008, 04:31 PM
Deadlift
10x115
5x215
1x285
1x315
1x350
1x360
1x315
1x315
1x315

Pullups
8xbw
7xbw
6xbw

Close Grip Pulldowns
12x110
12x115 (PR)
10x120 (PR)

BB Rows
12x135
10x145
8x150

BB Curls
12x75
10x80 (needed a little momentum at the end)
8x80

DB Hammer Curls
10x25
10x27.5
8x30

Time: 1 Hour 25 minutes

K.Huget
05-12-2008, 06:53 PM
Bench Press
10x135
10x190 (PR)
8x200 (PR)
6x210 (PR)

Incline DB Press
12x50
12x55
8x65

DB Pullovers
12x45
10x50
8x55

Skull Crushers
12x60 (PR)
10x65
8x70

Weighted Sit ups (supersetted with skull crushers)
20x35
20x45
20x45

Straight Bar Tricep Pushdowns
12x50
10x55
8x60

Crunches/Bicycles (supersetted with previous exercise)
20/50
20/50
20/60

time: 1 hour 15 minutes

K.Huget
05-14-2008, 04:38 PM
ATF Squats
12x135
10x185
8x210 (PR)
6x225

Front Squats (still trying to get form down)
12x135
8x165
6x185

SLDL's
10x135
5x235
3x285

Leg Curls
12x100
10x105
8x110

Leg Extensions
12x155
10x160
12x165

Time: 1 hour 15 minutes

K.Huget
05-22-2008, 04:03 PM
This cold honestly won't go away. I've had it for pretty much a solid month. It's very mild right now but my grad on the 29th so I don't really want to risk anything.