PDA

View Full Version : Time 2 Get Big- No Excuses!



12u$$eLL-
11-21-2008, 06:26 PM
To start off I will give some of my info. I am currently a Sophomore in college and started lifting when I was a freshman in college. Freshman year I was 5'9 160 now I am 5'10 176 and 20 years old.

I play baseball for my university so the winter is strict off season and time to get stronger. This is the only time of the year where I can come up with my own lifting schedule so I am open to suggestions. Also, I do not really care for doing what is essentially good for baseball players because we still have practice and just want to get stronger.

I wanted to make a journal for the purpose of seeing in stats if I am getting stronger and to see if anyone could give me advice to what I might be doing right or wrong. Constructive criticism is appreciated!

12u$$eLL-
11-21-2008, 09:39 PM
Here is the schedule I have been following starting this past week

Monday: Rest
Tuesday: Chest and Bi's
Wednesday: Shoulders/Forearms/ Abs
Thursday: Running (Intervals)
Friday: Back and Tri's
Saturday or Sunday: Legs/Forearms/ Abs

12u$$eLL-
11-22-2008, 09:44 PM
11/18/08- Tuesday
Flat Bench Press- 135x10, 165x10, 185x5, 185x5, 195x2, 205x2
Cross Cables- 37.5x10, 42.5x8, 42.5x8, 47.5x8
Incline Press w/ DB- 60x8, 70x8, 70xfailure, 70x6
Flat Bench Flies- 40x10, 45x8, 45x8, 50x7
Decline Bench Press- 135x10, 165x7, 165x5, 155x7 (stopped at 7 cuz shoulder was hurting)

DB Curls- 30x8, 35x8, 40x6
Hammer DB Curls- 15x10, 25x10, 30x6
Preacher Curls- 20x15, 25x15, 35x8, 40x6
Cable Curls- 22.5x12, 32.5x7, 32.5x8
Arm Curls- 70x12, 90x12, 110x8

12u$$eLL-
11-22-2008, 09:45 PM
11/19/08- Wednesday
Overhead Press- 70x15, 110x12, 145x9
Front DB Raises- 20x8, 25x8, 25x8
Military Press- 95x10, 115x7, 115x9
Front upright row on smith machine- 95x15, 125x10, 125x10, 135x8
Stiff Arm Extensions- 40x10, 60x9, 60x9
DB Shrugs- 65x12, 70x12, 70x10 superset w/ 40x9
BB BYB(Behind your back)- 95x8, 115x12, 135x11
Cable Wrist Curls- 30x15, 40x20, 50x10 superset w/ 40x9
DB Pronation- 10x12
Reverse Arm Curls- 50x7, 60x5

12u$$eLL-
11-22-2008, 09:45 PM
11/20/08- Thursday
Ran.. Intervals!!

12u$$eLL-
11-22-2008, 10:07 PM
11/21/08- Friday
Negative DB Pullovers- 30x12, 45x10, 55x10
Lat Pull Downs- 130x10, 140x10, 150x8
Ground Row- 140x10, 150x10, 160x10
One Arm DB Rows- 60x10, 70x10, 75x10, 80x10
Bar Rows- 70x12, 80x10, 90x10
Row Rear Delts- 170x10, 180x9

Push Downs- 120x10, 140x9, 130x8, 140x7
Resistant Push Downs- 90x12, 100x10, 110x10
Kick Backs- 15x10, 15x12
One Arm Push Downs- 17.5x9, 17.5x10, 22.5x10
Tricep Machine- 80x10, 100x10x2
Close Grip Bench-115x10, 135x10

12u$$eLL-
11-23-2008, 09:39 PM
11/23/08- Sunday Legs/Forearms/Abs
Warm ups: Front squat- Barx2x8 (shoulder flexibility still is not up to date)
Squats- 135x8, 185x8, 205x8, 215x6
Leg Extensions- 90x12, 100x10, 110x10, 130x10
Calve lifts smith- 185x10, 205x10, 215x10, 225x11, 235x8
Prone Leg Curls- 70x10, 90x10, 100x10
Rotary Calve Machine- 110x20, 250x20, 310x19, 350x13
Hyper Extensions- bwx10, 10x12, 25x10 (25 hurt a little bit after cuz im not used to it)

Preacher Bar palms down- 43.2x10, 48.2x10, 53.2x7
BB wrist curls over flat bench- Barx20, Barx25, Barx20 (supersetted with BB gripsx20)

Ab circuit

Comments: Felt satisfied with this workout, did well with not taking too much time in between sets..

12u$$eLL-
11-25-2008, 08:49 PM
11/24/08- Monday (Rest)

11/25/08- Tuesday Chest (usually do bis also but it just did not work out ill make up for it tomorrow)
Flat Bench Press- 135x8, 185x8, 195x6, 205x4, 115x8 (recovery set), 215x2
Incline Flies- 35x10, 40x10, 50x10
Incline BB Press- 145x8, 165x5, 165x6
Decline Cable Flies- 17.5x8, 22.5x10, 27.5x8
Decline BB Press- 165x8, 185x8, 205x5 then 20 pushups

Comments: Best chest workout reguarding how much weight I put up in awhile.. felt good

rokhead
11-25-2008, 10:01 PM
Cool log, Your around my strength and weight. ill be following this one. keep at it brother!

12u$$eLL-
11-26-2008, 12:26 AM
thanks buddy

12u$$eLL-
11-26-2008, 04:33 PM
11/26/08- Wednesday Shoulders, Bi's, Traps, Forearms, Abs

Military Press- 135x8x2, 145x7, 145x8
Lateral Raises superset w/ DB Shoulder Press- 20x8x2 60x8x2, 10x10 55x7 (Recovery Set), 20x8 60x8
Upright Rows- 95x8x2 (couldnt do another set, shoulders too dead from the superset)
BB Curls- 95x8x4
Wrist Curls superset w/ Forearm Grippers- 15x15 Grippersx50, 15x25 grippersx50 (absolutely Demolished my forearms)
DB Shrugs- 65x12, 70x9, 50x15 (recovery set)
BB Shrugs- 95x14 (still recovering), 135x10x2
Ab circuit

Comments- Great ****ing workout.. Came home for Thanksgiving break and worked out with a good friend who is a firm believer of supersetting and breaks cut to a minimum.. Due to less time for breaks I couldn't do as much as I normally would but I kinda liked it because I was pushing myself more. I may workout again tonight at 2am not sure yet tho.. will update journal if i do workout at that time.

Coke
11-27-2008, 05:08 AM
Damn good sessions right off top man.

12u$$eLL-
11-29-2008, 08:06 PM
11/27/08- Thursday- Rest

11/28/08- Friday Back, Tri's, Abs
Negative DB Pullovers- 45x12, 55x12, 60x10
Lat Pulldowns- 130x12, 150x10, 170x8, 180x8
Pull Row- 100x10, 120x9, 120x8
One Arm DB Row- 65x10, 70x10, 75x8
T-Bar Row superset w/ Wide pull ups- 90x12 bwx8, 135x8 bwx8, 135x6 (form messed up started to get too heavy) bwx8

Push Downs- 100x12, 120x8x2
Resistant Push Downs- 85x15, 95x10, 100x9
One Arm Push Downs- 20x20, 45x15, 55x8
Close Grip Bench- 135x10, 145x10, 155x8
Preacher Bar Decline Skull Crushers- 40x12, 60x8
Hyper Extensions- 10x12, 20x10
Ab Circuit

Comments- Overall good workout especially getting 155 on close grip when my previous PR was 135.. Only thing that bothered me was right before doing decline skull crushers one of my HS teacher walks by and starts talking to be able how school is going and keep going on and on.. **** was really starting to piss me off but looking on the positive side, at least he caught me towards the end of my workout..

12u$$eLL-
11-29-2008, 08:17 PM
11/29/08- Saturday Forearms and Abs My Rest day but since i'm a gym addict I went to the gym anyway :)

BB palms Down Curls- bbx13, bbx8
Straight Bar Reverse Curls superset w/ forearm gripper- 49.2x15 Grippersx55, 54.2x12 GrippersxFailure(52), 59.2x8 GrippersxFailure(35)
Long Ab Circuit

Comments- Great forearm workout.. after the superset my forearms were shot, they were really burning.

SeanW
11-29-2008, 10:25 PM
You do a ton of sets and exercises. Do you go into the gym with a set plan or just go by feel?

12u$$eLL-
11-29-2008, 10:58 PM
I usually go to the gym with somewhat of a plan but I choose which exercises I do with how my body feels.. The average time I am that the gym is 2 hours.. Many people who I see at my university gym say I live at the gym or I overwork myself but I do what works for me..

minihulk81
12-01-2008, 02:10 PM
in my opinion 2hrs is way too long. your just overtraining and your not giving your muscles enough rest/rebuilding time. i too had a lot of volume in my routine and cut some out. if your using up all your energy on warming up sets then you won't have as much strength for the sets that matter. you should only be in the gym for 40-60 minutes give or take. some ppl take more then 2 minutes in between sets. Less is more!

12u$$eLL-
12-01-2008, 02:16 PM
Quality is important.. I workout 4x a week and do intervals 1x per week. At the gym I usually do 2 body parts but sometimes I do abs and forearms as well. When I incorporate Abs and forearms into my workout thats when I spend 2 hours in the gym. When I workout the two body parts it usually takes 1 hr and 15 min to 1 hr and 30 min..

12u$$eLL-
12-01-2008, 02:46 PM
11/30/08- Sunday Legs
Front Squat- BBx10, 65x10, 95x10, 115x8
Squats- 135x15, 185x8, 205x10, 215x7, 225x6
Leg Extensions- 100x15, 120x13, 100x20
Hyper Extensions- bwx15, bwx15
Leg Curls- 90x20, 110x10
Calf press- 180x15, 230x15, 250x15, 290x13
Standing Calf Raise- 60x15, 80x12, 90x12

Comments- Solid workout 2 new PR's and my shoulders were finally flexible enough to do front squats.. Also, I only did 2 sets of leg curls because the 110 made my hamstrings kill and I still feel it today..

ZenMonkey
12-01-2008, 04:26 PM
Did you design our own routine?

12u$$eLL-
12-01-2008, 04:42 PM
yeah i did why?

ZenMonkey
12-01-2008, 04:51 PM
I think there may be more efficient ways to set it up unless there is some reason behind it- not to step on any toes

12u$$eLL-
12-01-2008, 05:00 PM
Just let me know how I can improve it.. Im up for ideas

ZenMonkey
12-01-2008, 06:58 PM
Sticking to this: (your setup)

Monday: Rest
Tuesday: Chest and Bi's
Wednesday: Shoulders/Forearms/ Abs
Thursday: Running (Intervals)
Friday: Back and Tri's
Saturday or Sunday: Legs/Forearms/ Abs


Bench
Incline DB Press
Curl

OHP
DB OH Press
Decline Situps

DL
Row
Pullups

Squat
SLDL
Front Squat

But Id really really suggest Bill Starrs 5x5 or Rippetoes SS

12u$$eLL-
12-01-2008, 09:08 PM
thats too few exercises in my opinion.. but I definitely will add deadlift to fridays, thats a good point.

ZenMonkey
12-01-2008, 09:10 PM
Too little? Thats crazy talk! Do Starrs 5x5 or SS and you will probably get more efficient results

cphafner
12-01-2008, 09:16 PM
thats too few exercises in my opinion.. but I definitely will add deadlift to fridays, thats a good point.

I agree with Zen. You would benefit from less volume. 2 hours is way too much. You grow out of the gym, not in it.

12u$$eLL-
12-02-2008, 01:31 AM
Quality is important.. I workout 4x a week and do intervals 1x per week. At the gym I usually do 2 body parts but sometimes I do abs and forearms as well. When I incorporate Abs and forearms into my workout thats when I spend 2 hours in the gym. When I workout the two body parts it usually takes 1 hr and 15 min to 1 hr and 30 min..

Like I said.. the only reason that I am in there that long is because of abs and forearms on certain days. Without abs and forearms my workouts would only be 115 to 130

12u$$eLL-
12-02-2008, 01:32 AM
Also I do forearms every 3 days because they are one of the most important body parts to train for baseball..

12u$$eLL-
12-02-2008, 05:49 PM
12/2/08- Chest

Flat Bench Press- 135x10, 185x8, 205x6, 215x5, 225x2 spotter just helped with lift off, 205x6
Incline DB Press- 65x10, 75x8, 70x10
Incline Flies- 40x10, 50x9, 55x8
Decline Bench Press- 135x12, 185x8, 185x7

Comments- I had to do chest only because I have mad work tonight for soc 10pg paper and 10min presentation.. I usually do more sets for each exercise but I decided to change it up since people have commented me saying you shouldnt be at the gym so long.. I ended up staying at the gym for an hour and ten minutes.. the shortest time I have been at the gym all semester but was a solid workout.. 3 new PR's was happy that I finally got 225 up for the first time by myself and did it twice..

12u$$eLL-
12-05-2008, 05:36 PM
12/3/08- Back

Lat Pulldown
130x10
150x10
170x8

Deadlifts
135x10
185x6
195x8

One Arm DB Row
70x10
80x8
85x10

Pull ups Medium Grip
bwx10
bwx10
bwx15
bwx10

Row/Rear Delt
170x10
170x10
190x8

Forearms

Coke
12-06-2008, 06:14 PM
Sessions are looking solid...good luck with baseball.

12u$$eLL-
12-06-2008, 09:25 PM
Thanks man.. Im just working my ass off in the gym trying to minimize fat and maximize strength.

12u$$eLL-
12-06-2008, 10:06 PM
12/4/08- Cardio.. Intervals!

12/5/08- Bi's, Tri's, Ab's

Standing DB Curls
25x10
30x8
35x8

Hammer Curls
25x10
30x10
35x5 superset w/30x4

BB Curls
85x8x2
95x5

Overhead Cable Curls
44x12
55x10
66x8

Kneeling Push Downs
100x15
122x10
133x10
144x7

One Arm Push Downs
33x10
55x10
66x8

Close Grip Bench
135x10
155x8
165x7

Ab Circuit

Comments- Good workout.. Not much time at all between sets because I forgot my ipod and just wanted to get the workout done.. New PR on close grip which was good.. Arms are feeling stronger in general.

rokhead
12-07-2008, 09:49 PM
Doing good man, if its working stick with it. Some people NEED high volume to see growth. keep it up!

12u$$eLL-
12-08-2008, 02:08 PM
I completely agree rokhead.. If your batting .400 why would you change up your swing..

12u$$eLL-
12-08-2008, 02:20 PM
12/7/08- Legs

Front Squat
bbx8
95x8
115x10
125x8

Squats
135x12
195x10
225x8 (pushed hard last rep)
235x5

Leg Extensions
135x10
150x8
160x8

Calf Press using Leg Press
270x10x2
340x12
360x20
450x12

Prone Leg Curl
65x20
95x12
110x12

Comments- Time Duration 1 Hour and 11 Minutes/ Good leg workout.. I was at Rutgers so they did not have as much machines and cables etc.. as my university but still managed to get 3 new PR's.

12u$$eLL-
12-09-2008, 08:09 PM
12/9/08- Chest

Warm-Ups
Jump Rope
Perfect Push-Ups bwx4x15

Flat Bench (Ladder exercise all three sets done straight through)
135x8
115x8
105x12

Incline DB Press
60x10 (arms tired from push ups)
65x8
70x8

Flies with Cables on Shoulder Press Machine
12.5x15
17.5x15x2

Decline Bench Press
135x12
165x7
165x6

Comments- Time Duration 1 Hr. 30 Min./ Worked out with a new brother who is a personal trainer. He talks a lot and we ended up talking 2 much inbetween sets which pissed me off. I also feel that his flat bench ladder exercise just was not enough.

12u$$eLL-
12-09-2008, 10:06 PM
Also, the personal trainer was obviously spotting me and he said that during the incline DB press my elbows would click every rep so that cannot be good..

12u$$eLL-
12-11-2008, 08:23 PM
12/10/08- Back, Biceps, Forearms

Warm-Ups
TreadMill 5 Minutes 7.0 Speed

Lat Pulldowns
130x15
150x10
170x7
140x12

DB Pullovers
45x10
55x10

DeadLifts
135x12
205x5
215x5
225x4

Pullups superset with row rear/delt
bwx15, 150x12
bwx10, 170x8
bwx6 (failure)

Standing DB Alternative Curls
30x8x2

Hammer Curls
25x12
30x8
30x7

Preacher Curls
20x15
35x6
35x5

Forearms
Grippers superset with Straight Bar Reverse Curls

Comments- Decent workout.. only problem was that arms were feeling fatigue during the end of the workout..

12u$$eLL-
12-11-2008, 08:25 PM
12/11/08- Cardio
Treadmill 15 min run Distance 1.46
Ab Circuit
Full Incline treadmill walk- 8 min, .39 distance

12u$$eLL-
12-12-2008, 10:22 PM
12/12/08- Middle Back, Shoulders, Traps, Triceps

Chin-Ups
25x6
25x10
25x8
25x8

Close Grip Bench
185x4x6

Clean and Press
115x6x4

Lateral Raises
15x12
20x10x2

DB Shrugs
65x15
70x12x2

Comments- Okay workout.. I went with my friend who drove me and he was bitching that he had to go so I couldnt fit in all the exercises I planned to.. Only lifted for an hour.

12u$$eLL-
12-13-2008, 03:52 PM
12/13/08- Legs, Triceps

Front Squat
Barx12
95x10
115x10
135x8

Triceps Resistant Press Machine
Full Resistantx4x12

Squats
135x12
205x8
225x8
245x5

Push Downs
120x20
140x15
150x12 (First time doing full rack)

Leg Curls
90x15
100x10

Overhead Triceps Extensions
90x12
100x12
110x8

Calf Push Press
180x20
270x20
360x15
410x15

One Arm Triceps Extensions
44x20
55x10

Comments- Excellent workout.. was satisfied with breaking 3 PR's and not taking too long of breaks between sets was in the gym for 1 Hour 20 Minutes..

Coke
12-14-2008, 07:05 AM
Solid efforts back-to-back man.

12u$$eLL-
12-19-2008, 06:18 PM
12/15/08- Chest

Flat Bench Press
135x12
185x10
205x5
215x3
205x4
185x6

Incline DB Press
65x8
65x10x2

Decline Bench Press
135x15
185x6
175x8 (Arms gave out)

Comments- Decent workout but shoulders still hurt from when I did the front squat which is why I did not do flies..

12u$$eLL-
12-20-2008, 04:17 PM
12/16/08- Back, Biceps, Forearms

Warm ups
6 min full incline walk 4.1 distance

Mixed Chin Ups
bwx4x10

Lying T-Bar Row
70x10
90x10x2

Wide Grip Pullups
bwx10x3

One Arm DB Row
60x10
70x10x2

Alternative DB Curls
30x8
35x8
35x6

Hammer Curls
25x10
30x8x2

Preacher Curls
25x10
35x8
35x6

Overhead Cable Curls
44x15
55x10
66x9

Forearm Circuit

12u$$eLL-
12-21-2008, 09:43 AM
12/19/08- Shoulders, Traps

DB Shoulder Press
55x12x2
65x10

Front Lateral Raises
15x10x3

BB Upright Row
95x10x2
115x8

Shrug Machine
90x12x2
110x10

Comments- Short and sweet because I was hung over and did not feel like being at the gym at all.

12u$$eLL-
12-21-2008, 09:46 AM
12/20/08- Legs, Triceps

Squats
135x20
225x8 (Hurt left hamstring on one of these reps)
145x20

Leg Curls
50x20
90x15
110x10

One Arm Push Downs
44x15
55x12
66x10

Close Grip Bench
135x10
165x5
155x8

Sauna for 15 min