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View Full Version : The Obligation... Become a F***** Beast



james_w8lifter
11-27-2009, 08:56 PM
History

My name is James, I am 21 years old, and I am currently 6'1, 205lbs. I have been lifting weights for about 4 years now but didn't get serious until a couple of years ago. At the age of 17 I was 160lbs. and very weak. After some motivation from seeing friends getting bigger and stronger, I decided to make a move. I work out with my dad in his home gym which is very nice with a lot of room and equipment. In October 2008 I was up to 200lbs. and then cut back down to 185lbs. I felt small as hell so I semi-cleanly bulked back up to 205lbs. where I am now. My plan is to bulk to 230lbs. and then cut again.

Diet

My diet is pretty clean with a few cheat meals here and there. It consists mainly of chicken, eggs, ham, turkey, red meat, fish, wheat bread, rice, oatmeal, bananas, apples, berries, broccoli, green beans, mixed veggies, milk, peanut butter, protein shakes, protein bars, mixed nuts, etc, etc. I am constantly eating every few hours trying to take in my needed calories. My objective is to bulk clean this time aiming for a .75-1.5lb gain per week.

Routine

I change my routine every 3-4 weeks depending on how I feel my strength gains are going. Here is my current routine:


Day 1: Chest/Bi's/Abs
Day 2: Legs/Calves
Day 3: OFF
Day 4: Back/Tri's/Abs
Day 5: Shoulders/Legs/Calves
Day 6: OFF
Day 7: Reapeat

Any comments or critiques along the way will be greatly appreciated. I will post pictures whenever I get a chance. May be a while...

HERE WE GO...

GoodyGirl
11-27-2009, 09:05 PM
Hey James, cool to see another new journal in here. I'll be tagging along to watch your progress and see you become that F***** Beast!!! Go Beasty Boy!!! :)

james_w8lifter
11-27-2009, 09:07 PM
11/27/09

Shoulders/Abs (Im a day behind because I didn't workout yesterday on Thanksgiving)


Standing Military Press(Counted to 4 on the negatives, no leg drive, strict form)
95lbs x 15
115lbs x 12
135lbs x 10
135lbs x 8 (+2 with spot)
135lbs x 6 (+2 with spot)

Bent Over Rear Delt Raises
10's x 12
15's x 10

Seated Behind-the-Neck Cable Press superset with Side Raises
70lbs x 12..... 15's x 10
80lbs x 10..... 15's x 8
80lbs x 8....... 15's x 8

Weighted Crunches
25lbs x 15
45lbs x 12
45lbs x 12

Weighted Side Bends (each side)
45lbs x 10
45lbs x 10
45lbs x 10

james_w8lifter
11-28-2009, 03:49 PM
Thanks for stopping by GoodyGirl!

11/28/09

Arms/Calves

Tri's:
Close-Grip Bench Press
115lbs x 15 (warm up)
145lbs x 12
165lbs x 8
185lbs x 5 (+1 with spot)

Cable Incline Skullcrushers w/ Tricep Rope
50lbs x 12
55lbs x 8
50lbs x 8

Dips
BW x 10
BW+25lbs. x 6
________________
Bi's:
Standing EZ Bar Curl(strict form, no leaning)
75lbs x 12
95lbs x 10
95lbs x 8 (+2 with spot)

Seated Machine Curls superset with DB Hammer Curls
60lbs x 12.... 35's x 8
70lbs x 10.... 35's x 6

One-Arm DB Preacher Curls
35's x 10
35's x 8

Calves:
Tri-Set: Standing Smith Machine Calf Presses/ Seated Calf Presses/ Leg Press Calf Presses
I performed all 3 exercises back-to-back-to-back for 3 total sets

pbal17
11-28-2009, 11:48 PM
hey, yea our numbers are close (bench is the same at least). welcome to journaling, lol. nice workouts btw...and yea im 6'0, 205 so thats like exactly the same

Clifford Gillmore
11-29-2009, 12:27 AM
I like the journal title.

Coke
11-29-2009, 04:59 AM
Good luck with your goals man.

james_w8lifter
11-29-2009, 10:55 AM
hey, yea our numbers are close (bench is the same at least). welcome to journaling, lol. nice workouts btw...and yea im 6'0, 205 so thats like exactly the same


I like the journal title.


Good luck with your goals man.

Thanks for the kind words fellas. Can't wait to hit it hard tomorrow. I know the body needs em but dang I hate off days:boring:

james_w8lifter
11-30-2009, 07:50 PM
11/30/09

Midday weight: 207lbs..... I will be weighing myself every Monday. I can't stand weighing myself everyday because I get paranoid that I'm not gaining and not eating enough. Hopefully I will be about 1 pound heavier each Monday.

Back/Abs

Deadlifts
bar x 15 (warm-up)
135lbs x 12 (warm-up)
225lbs x 10
315lbs x 6
365lbs x 2 (PR +1 rep)
315lbs x 6

I was planning on a couple more sets but my lower back was toast after that 365x2 set.

Standing Cable Rows with close grip handle (held contraction for 3 seconds
60lbs x 12
80lbs x 10
80lbs x 10

Wide Grip Pull-Ups
BW x 7
BW x 6
BW x 6
BW x 6

Hanging Knees Raises
BW x 15
+5lb ankle weights x 12
+5lb ankle weights x 12

Oblique Twists on floor in sit-up position
+25lb weight x 12 (each side)
+25lb weight x 12 (each side)
+25lb weight x 12 (each side)

The Gasman UK
12-01-2009, 07:54 AM
Calves:
Tri-Set: Standing Smith Machine Calf Presses/ Seated Calf Presses/ Leg Press Calf Presses
I performed all 3 exercises back-to-back-to-back for 3 total sets

Oh yes it's all about hammering the calves! They take a lot of punishment!

Subbed in mate keep up the good work!

james_w8lifter
12-01-2009, 07:24 PM
12/1/09

Chest/Abs

Bench Press
bar x 15 (warm-up)
135lbs x 12
185lbs x 8
225lbs x 6 (+2 with spot)
245lbs x 2 (+2 with spot)
245lbs x 3 (+2 with spot) (PR +1 rep)
185lbs x 10

Incline DB Flyes
35's x 10
45's x 8
55's x 6

Incline BB Press
145lbs x 10
175lbs x 5 (+1 with spot)
175lbs x 5 (+1 with spot)

Push-Ups... wide grip
+25lbs x 12

Weighted Cable Crunch
80lbs x 12
80lbs x 12
80lbs x 12

Bicycles
8 each side x 2 sets

My lower back was really sore today from the deadlifts yesterday. I feel that my bench numbers could have been higher if not for that. Tomorrow is leg day:drooling:

Coke
12-02-2009, 08:42 AM
Back, chest and ab training is great bro.

james_w8lifter
12-02-2009, 08:40 PM
Thanks Coke!

Everyone please don't laugh at my squat numbers. I was stupid and neglected my legs for a long time before realizing the importance of training them. I feel as though I could have gone a little heavier but my lower back is still screaming from Monday's workout. I also don't have access to a squat rack which sucks.

12/2/09

Legs/Calves

Squats
BW x 20 (warm-up)
Bar x 15 (warm-up)
135lbs x 10
155lbs x 8
185lbs x 8
205lbs x 6
205lbs x 6
135lbs x 12

Seated Leg Curls
80lbs x 15
105lbs x 9
105lbs x 8

Walking DB Lunges
35's x 6 (each side)
45's x 6 (each side)
45's x 6 (each side)

Smith Machine Calf Presses
185lbs x 12
235lbs x 9
235lbs x 9
235lbs x 8

Seated Calf Raises
90lbs x 15
90lbs x 15

Coke
12-02-2009, 09:23 PM
Those squats aren't bad at all dude, nice job throughout.

The Gasman UK
12-03-2009, 03:39 AM
Nice workout dude. Sore today?

Drew92
12-03-2009, 06:16 AM
Hey man don't worry about your squat numbers. You'll be squatting big in no time.

The Gasman UK
12-03-2009, 08:57 AM
And at least you are squatting and not one of those 'upper body' guys who just do bench press and bicep curls lol.

My squat and deadlift are ok but my bench sucks, we all have weaknesses just keep working on them and it won't take long for you to make excellent progress.

james_w8lifter
12-03-2009, 04:11 PM
Those squats aren't bad at all dude, nice job throughout.


Hey man don't worry about your squat numbers. You'll be squatting big in no time.

Thanks guys, I'm sure with time the numbers will jump.


Nice workout dude. Sore today?

I sure am man... Had to walk sideways down the stairs this morning lol. I'm sure they'll be more sore tomorrow. I am always the sorest 2 days after a hard workout :drooling:.

james_w8lifter
12-03-2009, 04:20 PM
12/3/09

My workout partner didn't show today so I didn't have a spotter. Sure wish I had one to bang out some forced reps on the seated presses. Oh well.

Shoulders/Abs

Seated Behind-the-Neck BB Press
Bar x 15
95lbs x 12
115 x 8
135 x 5
135 x 5
135 x 5

Seated DB Arnold Press
25's x 12
40's x 8
45's x 6

Bent Over DB Lateral Raise
15's x 10
25's x 8

BB Upright Row
70lbs x 10
95lbs x 8

Decline Straight Leg Raises
BW x 12
+2.5lb ankle weights x 10
+2.5lb ankle weights x 10

Weighted Crunch on Exercise Ball
+25lbs x 10
+25lbs x 10
+25lbs x 10

ZenMonkey
12-03-2009, 07:09 PM
Lookin strong in here man! Nice work

james_w8lifter
12-04-2009, 07:45 PM
Lookin strong in here man! Nice work

Thanks man, I'm trying my best.

12/4/09

Bi's/Tri's/Calves

Standing BB Curls (grip was wider than shoulder width)
Bar x 15
75lbs x 12
100lbs x 10
115lbs x 7
135lbs x 3 (excessive leaning going on lol)
115lbs x 6

Seated Preacher Curls (with tricep extension bar)
75lbs x 12
85lbs x 10
90lbs x 8

Alternating DB Curls
45's x 8
55's x 5
_______________________________________

Skullcrushers (with EZ-curl bar)
60lbs x 12
80lbs x 10
100lbs x 6
100lbs x 6

Tricep Pushdowns (with V bar)
60lbs x 15
80lbs x 10

Dips
BW x 10
BW x 10
_______________________________________

One-Legged Calf Presses (on leg press)
100lbs x 12
150lbs x 10

Standing Calf Presses (on Smith machine)
235lbs x 10
235lbs x 10

Coke
12-04-2009, 10:14 PM
Nice session for the arms and calves guy.

The Gasman UK
12-06-2009, 01:07 PM
Arms and calve, classic ;)

Nice work on the skullcrushers.

Hey can you do a fitday report for a days eating, I'm interested to see the breakdown of what ya taking in.

james_w8lifter
12-06-2009, 01:45 PM
Nice session for the arms and calves guy.

Thanks Coke


Arms and calve, classic ;)

Nice work on the skullcrushers.

Hey can you do a fitday report for a days eating, I'm interested to see the breakdown of what ya taking in.

Yeh I will do one tomorrow night to let you see what I take in on a training day. I'll have to load all my shake's nutrition facts into the system and what not. I need to start tracking anyway

pbal17
12-07-2009, 12:18 AM
nice lifts, keep it up

james_w8lifter
12-07-2009, 08:14 PM
nice lifts, keep it up

Thanks man!
_________________________________________________-
12/7/09


Midday weight 207.4lbs... That is up .4lbs from last week. I am not thrilled that it is just .4lbs gained in a week but I have to consider that when I weighed in last Monday, it was right after feasting all weekend for Thanksgiving and gaining 2lbs. I am happy to retain that weight and still gain .4lbs. Also, before weighing in today I took 2 sh**s back to back so that didn't help my cause:D:D

Back/Abs

BB Rows
Bar x 15
95lbs x 12
135lbs x 10
155lbs x 8
175lbs x 6

Wide-Grip Pulldowns
110lbs x 12
140lbs x 10
160lbs x 7

DB Pullovers
55lbs x 10
55lbs x 8

Deadlifts
225lbs x 8
315lbs x 5 (wanted more but back was toast from other exercises)
225lbs x 12 (wanted to get 15 but couldn't catch my breathe)

Hanging Straight-Leg Raises
BW x 10
BW x 10
BW x 10

Standing Side Bends
+45lbs x 10 (each side)
+45lbs x 10 (each side)
+55lbs x 8 (each side)

Started my Fitday journal tonight thanks to some encouragement from Gasman lol. Here's everything I ate today:

-RL-
12-07-2009, 08:36 PM
Nice rows and deads today!

I like the fitday journals they are just a hell of a lot of work to do everyday. looks like your getting in a crap load of calories. :thumbup:

The Gasman UK
12-08-2009, 02:27 AM
Yes on the calories. And good workout.

Wow whats that mass gainer 970 calories? Boom. That's quite a punch.

Are those muscle milk protein bars tasty? I keep getting sugar cravings as im low cals lol.

james_w8lifter
12-08-2009, 09:09 AM
Nice rows and deads today!

I like the fitday journals they are just a hell of a lot of work to do everyday. looks like your getting in a crap load of calories. :thumbup:

Thanks... And yes I am trying to get in 3,800-4,000 calories a day:evillaugh:


Yes on the calories. And good workout.

Wow whats that mass gainer 970 calories? Boom. That's quite a punch.

Are those muscle milk protein bars tasty? I keep getting sugar cravings as im low cals lol.

Yeh the weight gainer shake I drink in the morning is 940 calories. Its like 640+300 for the milk I use with it. It takes a couple of hours to get the taste out of my mouth/throat:drooling:. The protein bars are pretty tasty. They almost taste like a snickers bar. Real chocolately tasting

james_w8lifter
12-08-2009, 07:17 PM
12/8/09

Chest/Abs

Bench Press
bar x 15
135lbs x 12
195lbs x 10
225lbs x 6
245lbs x 3 (+2 with spot)
255lbs x 2 (+2 with spot)
185lbs x 10

Incline DB Flyes
35's x 12
45's x 10
55's x 8

Incline BB Press
155lbs x 10
185lbs x 8
185lbs x 8

Weighted Crunches
+45lbs x 12
+45lbs x 12
+45lbs x 12
+45lbs x 12

My fitday entries for today:

Coke
12-08-2009, 08:17 PM
Looking quite intense back-to-back man.

ZenMonkey
12-08-2009, 08:42 PM
Yea, awesome back to back efforts there mate!

james_w8lifter
12-10-2009, 07:34 AM
Looking quite intense back-to-back man.


Yea, awesome back to back efforts there mate!

Thanks guys, my upper body has felt tight as hell over the past couple of days. Training at full intensity these days.

Yesterdays workout:

12/9/09

Legs/Calves

Stretching and exercise bike for 10 minutes

Squats (The absence of a squat rack and spotter pissed me off, wanted to go to failure or get some forced reps)
bar x 15
135lbs x 12
185lbs x 8
205lbs x 6
225lbs x 3
225lbs x 3
135lbs x 10

Front Squats (fairly narrow stance)
135lbs x 10
155lbs x 8
175lbs x 6
175lbs x 5
135lbs x 9

Romanian Deadlifts
135lbs x 12
225lbs x 8
225lbs x 8

Standing Calf Presses (on smith machine)
225lbs x 15
275lbs x 10
275lbs x 8
275lbs x 8

Didn't post in my Fitday journal yesterday as I was working on a paper for 5 1/2 hours! Think i got in around 3,800 calories though

The Gasman UK
12-10-2009, 08:06 AM
Thanks guys, my upper body has felt tight as hell over the past couple of days. Training at full intensity these days.

Yesterdays workout:

12/9/09

Legs/Calves

Stretching and exercise bike for 10 minutes

Squats (The absence of a squat rack and spotter pissed me off, wanted to go to failure or get some forced reps)
bar x 15
135lbs x 12
185lbs x 8
205lbs x 6
225lbs x 3
225lbs x 3
135lbs x 10

Front Squats (fairly narrow stance)
135lbs x 10
155lbs x 8
175lbs x 6
175lbs x 5
135lbs x 9

Romanian Deadlifts
135lbs x 12
225lbs x 8
225lbs x 8

Standing Calf Presses (on smith machine)
225lbs x 15
275lbs x 10
275lbs x 8
275lbs x 8

Didn't post in my Fitday journal yesterday as I was working on a paper for 5 1/2 hours! Think i got in around 3,800 calories though

3800 is good going. Well it's easy if it's Pizza and beer lol but good going if it's fairly clean foods. Squats Front squats AND DEADLIFTs blimey. Good work!!:)

james_w8lifter
12-10-2009, 09:17 AM
3800 is good going. Well it's easy if it's Pizza and beer lol but good going if it's fairly clean foods. Squats Front squats AND DEADLIFTs blimey. Good work!!:)

No pizza and beer lol. Pretty clean eating but I did have some BBQ doused in some sauce. Oh well...

Yeh the leg session was pretty intense with all the squatting. Hoping to get my #'s up in a respectable range. My lower back got a second workout this week from the front squats and romanian deads:drooling: lol

-RL-
12-10-2009, 12:42 PM
Squats look awesome. Keep up the good work. Hope that paper went/is going well.

james_w8lifter
12-10-2009, 07:45 PM
12/10/09

Shoulders/Abs

Standing Military Press
Bar x 12
95lbs x 10
115lbs x 10
135lbs x 7
155lbs x 3 (+2 with spot)
155lbs x 3 (+2 with spot)
115lbs x 8

Standing Side Laterals
15's x 12
25's x 10
35's x 7

Lying Rear Laterals
15's x 6
15's x 6

DB Push Press
55's x 8
65's x 6

Oblique Twists (in sit-up position)
+25lbs x 10 (each side)
+25lbs x 10 (each side)
+25lbs x 10 (each side)

Calorie count for today was 3,872... Fat-112.8 grams/ Carbs-411.9 grams/ Protein-306.6 grams... Right on track

ZenMonkey
12-10-2009, 09:28 PM
Solid pressing man!! Eating big too... awesome stuff!

Coke
12-11-2009, 12:44 PM
Diet is definitely on track...consecutive workout days are ace man.

pbal17
12-11-2009, 02:37 PM
that is a ton of protein for the day, nice.

good job w. standing military. those are a pain in the ass

james_w8lifter
12-12-2009, 11:47 AM
Solid pressing man!! Eating big too... awesome stuff!


Diet is definitely on track...consecutive workout days are ace man.


that is a ton of protein for the day, nice.

good job w. standing military. those are a pain in the ass

Thanks guys, diet has been on track for the past few weeks. Trying to do this bulk thing the right way:hello:.

Yesterday's workout: Arms/Calves

CG Bench Press
Bar x 15
115lbs x 10
155lbs x 8
185lbs x 6
205lbs x 5 (+1 w/ spot) (PR +3 reps!)
205lbs x 4 (+1 w/ spot)

Pushdowns with V bar
70lbs x 12
80lbs x 10

Dips
BW x 8
+25lbs x 6
+45lbs x 4

Seated BB Curls
75lbs x 10
95lbs x 7
95lbs x 7
95lbs x 7

Alternating DB Hammer Curls
35's x 8
40's x 8

Pretty happy with the CG presses and the workout overall. I can tell going heavier lately on regular benches have help my CG bench #'s. I plan on coming up with a new routine this weekend and start it next week. Gonna ditch the arm day and focus on more compound movements. Probably gonna throw in bi's and tri's with back and shoulders or chest. Diet was ok yesterday. Treated myself to a little bud light but nothing overboard.

Fitday entry:

-RL-
12-12-2009, 04:39 PM
Congrats on your bench PR.

I think you may have inspired me to start my own fitday, I'm going to have to check it out.

Im sure the BL wont kill you either. :clown: If it does then Im in a load of trouble from my Thursday night festivities.

Coke
12-12-2009, 07:10 PM
Pretty good arm day dude.

james_w8lifter
12-12-2009, 09:15 PM
Congrats on your bench PR.

I think you may have inspired me to start my own fitday, I'm going to have to check it out.

Im sure the BL wont kill you either. :clown: If it does then Im in a load of trouble from my Thursday night festivities.

Yeh the Fitday journal really helps me know if I need to shove down an extra 200-300 calories before bed if I haven't hit my calorie goals for the day.


Pretty good arm day dude.

I appreciate it man, I was gassed by the time I got to Bi's
_____________________________________________________

12/12/09

I sat on my @ss today, doing some studying lol... Here's my fitday entry

james_w8lifter
12-13-2009, 07:42 PM
I think I've got my new routine planned out:

Monday- Legs/Calves
Tuesday- Chest/Triceps/Abs
Wednesday- Back/Abs
Thursday- Legs/Biceps/Calves
Friday- Shoulders/Abs

It may look like a lot however the second leg day on Thursday will have less volume than the first one on Monday. I figured I'd dedicate an entire workout to back just because I love training back. Abs will be trained 3x a week however Tuesdays Abs will only be 1-2 sets because of limited time from training chest and tri's. Gonna start it tomorrow and see how it goes.

Fitday for the day:

pbal17
12-13-2009, 11:40 PM
heavy schedule, keep it up. you don't like to lift on the weekends? weekends for the lifting in my opinion haha

james_w8lifter
12-14-2009, 07:51 PM
heavy schedule, keep it up. you don't like to lift on the weekends? weekends for the lifting in my opinion haha

Well I have to travel 25 miles to get to my dads home gym setup and I already go down there during the week to work. Tryin to save gas money by workin out during the week.:hello:

12/14/09

Midday Weight: 208lbs... That is up .6lbs from last Monday. I'm content with that even though I wish it was a full pound. I'm gonna up my calories 100-300 more a day to try and gain 1lb a week. I started taking my creatine today so I will probably gain more than that now. I'm probably gonna be bloated like a whale from water retention. F*** it:evillaugh:

Leg/Calves

Stretching and Exercise Bike for 10 minutes

Narrow-Stance Hack Squats (all were full reps, I lowered the weight to the bottom until I heard it hit)
100lbs x 15
140lbs x 10
170lbs x 6
170lbs x 6
120lbs x 12

Seated Leg Curls
70lbs x 12
95lbs x 10
95lbs x 10
95lbs x 10

DB Lunges
35's x 8 (each leg)
45's x 8 (each leg)
55's x 5 (each leg)

Standing Smith Machine Calf Presses
225lbs x 12
275lbs x 8
275lbs x 8
225lbs x 10

One Leg Calf Presses on Leg Press
100lbs x 10 (each leg)
100lbs x 10 (each leg)

I'm saving regular squats for Thursday, might go for a lot of reps, I don't know yet. Just want to shock the ol toothpicks once in a while lol. Took in 4,100 calories today!

Fitday entry:

james_w8lifter
12-14-2009, 08:29 PM
Just did some calculations. My goal is to weigh 230lbs by April 30th. That means I must gain 22lbs in 19.5 weeks! Wow I have some work to do. I need to gain 1.12lbs per week to reach that goal. I WILL DO IT! IT WILL HAPPEN! MARK MY WORDS!... Bye, i'm going to eat something:hello:

-RL-
12-14-2009, 10:01 PM
Your weight gain goals are attainable for sure. YOU WILL DO IT!

Nice workout today. I was wondering where the squats were, but then I saw you said your going to be doing them Thursday. Looking forward to seeing what your new workout plan entails.

Coke
12-15-2009, 04:05 AM
Remember, newbie gains come quick and then taper off...if you gain 1/2 pound per week, that is still considered optimal for most lifters.

Also, it would serve you better to take Wednesday off imo, you can still rotate or adjust the split. Good luck with all that you plan to do.

The Gasman UK
12-15-2009, 07:57 AM
I would generally agree. Gaining weight quickly means more fat gain which is then harder to remove. Depends on how much fat is acceptable. This presumes you are training natural anyway. 0.5-1lb a week maximum if you are training hard, resting lots and eating big.

Mmmmmmm looking at your fitday is making me hungry.

I like the standing smith calves as it also tougens up the old 'Shelf' for squatting. That's some good weight you're doing there it's so much harder than doing them on the leg press machine.

Keep up the good work!

james_w8lifter
12-15-2009, 08:15 PM
Your weight gain goals are attainable for sure. YOU WILL DO IT!

Nice workout today. I was wondering where the squats were, but then I saw you said your going to be doing them Thursday. Looking forward to seeing what your new workout plan entails.

Thanks man!


Remember, newbie gains come quick and then taper off...if you gain 1/2 pound per week, that is still considered optimal for most lifters.

Also, it would serve you better to take Wednesday off imo, you can still rotate or adjust the split. Good luck with all that you plan to do.

Yeh i know, I just want to bulk up to a high enough weight before the end of April so that I can cut for the summer. I'd be happy to be 225lbs by the end of April honestly. The only reason I do a 5 day split is because I don't travel to where my gym is on the weekends. Usually doing other stuff. IDK, i'll think about it.


I would generally agree. Gaining weight quickly means more fat gain which is then harder to remove. Depends on how much fat is acceptable. This presumes you are training natural anyway. 0.5-1lb a week maximum if you are training hard, resting lots and eating big.

Mmmmmmm looking at your fitday is making me hungry.

I like the standing smith calves as it also tougens up the old 'Shelf' for squatting. That's some good weight you're doing there it's so much harder than doing them on the leg press machine.

Keep up the good work!

Thanks man, yeh I like the smith calf presses too, hits the calves the hardest IMO.

james_w8lifter
12-15-2009, 08:29 PM
12/15/09

Chest, Triceps, Abs

BB Bench Press
Bar x 12
135lbs x 12
185lbs x 6
205lbs x 6
225lbs x 6
245lbs x 3 (+1 w/spot)
225lbs x 5 (+2 w/spot)
245lbs x 3 (+2 w/spot)

DB Incline Press
55's x 10
75's x 8
75's x 7 (PR +3 reps)
75's x 7 " "

Superset Skullcrushers w/ Rope Pushdowns
70lbs x 10/ 65lbs x 8
85lbs x 6/ 65lbs x 8
85lbs x 6/ 65lbs x 8

CG Bench Press
155lbs x 8
175lbs x 6
175lbs x 6

Weighted Crunches
+25lbs x 12
+45lbs x 10
+45lbs x 10

Good workout overall, I'll sleep good tonight lol.

Fitday for the day:

Coke
12-16-2009, 06:40 AM
Damn good stuff there on the bench, and with the crunches as well.

The Gasman UK
12-16-2009, 10:39 AM
245lb bench grrr I want that! Nice one.

Loving the Superset Skullcrushers w/ Rope Pushdowns, way to fry the tri's !

Drew92
12-16-2009, 02:01 PM
Nice work. Keep it up!

james_w8lifter
12-16-2009, 09:42 PM
Damn good stuff there on the bench, and with the crunches as well.


245lb bench grrr I want that! Nice one.

Loving the Superset Skullcrushers w/ Rope Pushdowns, way to fry the tri's !


Nice work. Keep it up!

Thanks guys, kind words are appreciated:hello:

12/16/09

Back/Abs

BB Rows (using underhand grip)
Bar x 15
115lbs x 12
145lbs x 10
185lbs x 6
185lbs x 6

Pull-Ups (wide grip)
BW x 8
BW x 6
BW x 6
BW x 6

Deadlifts
135lbs x 10
225lbs x 8
325lbs x 4
375lbs x 1 (PR +10lbs)
275lbs x 5

Hanging Knee Raises
x15
x15

Pretty good workout, had to rush the abs at the end but oh well. Felt like I had 395lbs in the tank on the deads but my lower back was already screaming for mercy from the rows/deads.... Next week I'll try it. Calories around 4,000 today

Coke
12-16-2009, 10:51 PM
Nice back day bro.

james_w8lifter
12-17-2009, 08:06 PM
^Thanks Coke

12/17/09

Legs/Bi's/Calves

Stretching and exercise bike for 10 minutes

Squats (Narrow stance, feet 8 inches apart)
Bar x 10
95lbs x 10
135lbs x 8
185lbs x 5
185lbs x 5
185lbs x 5

Leg Press (Feet 12 inches apart)
300lbs x 12
390lbs x 10
460lbs x 6

Standing EZ Bar Curls
75lbs x 12
95lbs x 8
115lbs x 5
95lbs x 10
75lbs x 20 (Oh baby it burns!!!)

Alternating DB Curls
55's x 5
35's x 10
55's x 4

Calf Presses on Leg Press
250lbs x 12
250lbs x 12
250lbs x 12
250lbs x 12

Squats felt like crap today. Bar felt heavy as hell on my back. Hamstrings were fried from deadlifts yesterday, lower back was also bothering me. Ehh, just did what I could, f*** it. Gonna do squats again Monday when legs are fresh. Good news is that I took in about 4,300 calories today!

Fitday for the day:

james_w8lifter
12-18-2009, 08:05 PM
12/18/09

Shoulders/Abs

Standing Behind-the-Neck Press
Bar x 15
95lbs x 10
115lbs x 8
135lbs x 5
135lbs x 4
95lbs x 12

Superset Seated DB Presses w/ DB Side Laterals
45's x 10/ 15's x 10
55's x 8/ 15's x 10
55's x 8/ 15's x 10

Bent Over Laterals
15's x 10
20's x 8
25's x7

Hanging Knee Twists
x 8 (each side)
x 8 (each side)
x 8 (each side)

Side Bends
+45lbs x 10
+45lbs x 10

Ab Roller
x 20
x 20

Fitday:

-RL-
12-18-2009, 10:31 PM
Damn you eat a lot of subway. Wish I could too but that ****s expensive.

Coke
12-19-2009, 10:41 PM
Damn you eat a lot of subway. Wish I could too but that ****s expensive.

No bs, a guy at my gym was living off subway for a while, they do cost more than other fast food joints.

Good job back-to-back.

james_w8lifter
12-20-2009, 07:11 PM
Damn you eat a lot of subway. Wish I could too but that ****s expensive.


No bs, a guy at my gym was living off subway for a while, they do cost more than other fast food joints.

Good job back-to-back.

Yeh, I live in a small town and about the only fast food joint around is Subway. I have to eat quick because of work so it's either there or Hardee's, so not much to choose from.

Fitday:

adamo
12-21-2009, 11:39 AM
hey man, reading this log is an absolute inspiration for me to hit the gym harder, and maybe even start my own.

keep it up man!

james_w8lifter
12-21-2009, 07:17 PM
hey man, reading this log is an absolute inspiration for me to hit the gym harder, and maybe even start my own.

keep it up man!

Thanks man! You should definitely start a log!

james_w8lifter
12-21-2009, 07:48 PM
Midday weight: 209lbs... Up 1lb from last week. Right on track, though some may be water weight from creatine.

12/21/09

Legs/Calves

Squats (slow, @ss to grass, and a 2 second pause at the bottom)
Bar x 12
95lbs x 12
135lbs x 10
135lbs x 10
185lbs x 6
185lbs x 6
135lbs x 12
135lbs x 10

Hack Squats (narrow stance 6 inches apart)
100lbs x 15
120lbs x 10
120lbs x 10

Seated Leg Curls
70lbs x 12
80lbs x 12
95lbs x 10
95lbs x 8

Smith Machine Calf Presses
225lbs x 15
225lbs x 12
225lbs x 12

Seated Calf Presses
100lbs x 15
100lbs x 15

Fitday:

Coke
12-21-2009, 10:18 PM
Up 1lb from last week.

Not a bad deal, would be nice if you could keep that going the next few weeks.

james_w8lifter
12-22-2009, 08:17 PM
Not a bad deal, would be nice if you could keep that going the next few weeks.

Yeh man, I'm definitely gonna try.

12/22/09
Chest/Tri's/Abs

BB Bench
Bar x 15
135lbs x 12
205lbs x 8
225lbs x 5
225lbs x 5 (+1 w/spot)
225lbs x 4 (+1 w/spot)
135lbs x 15

Superset Incline DB and Flat DB Presses
55's x 8/ 55's x 8
65's x 6/ 65's x 6
65's x 6/ 65's x 6

Straight Bar Cable Pushdowns
45lbs x 20
55lbs x 15

Standing Overhead Rope Extensions
55lbs x 12
55lbs x 10
60lbs x 8

Dips (Was spent when I got to these, I usually add 25-45lbs)
BW x 10
BW x 8

Cable Crunches
80lbs x 20
80lbs x 20

Low energy levels today. The benches really took it out of me. I was pretty tired once I got to the DB presses honestly. Pushed through it for a decent workout though:rolleyes:

Coke
12-23-2009, 06:32 AM
Solid benching and all man.

james_w8lifter
12-23-2009, 08:24 PM
^Thanks Coke

12/23/09

Back/Abs

T-bar Rows
45lbs x 15
90lbs x 12
115lbs x 6
115lbs x 6
90lbs x 12

Pull-ups (Felt a sharp pain near left shoulder blade on the last rep of the first set so didn't push it too hard)
BW x 8
BW x 6
BW x 6
BW x 6

Deadlifts
135lbs x 12
225lbs x 8
315lbs x 5
335lbs x 3
315lbs x 4

8lb Medicine Ball Oblique Twists
x 10 (each side)
x 10 (each side)
x 10 (each side)

Hanging Knee Raises
x 15
x 12

Fitday:

Coke
12-24-2009, 09:39 AM
Solid back session Jim.

james_w8lifter
12-24-2009, 08:03 PM
^Thanks Coke, my name is James but Jim is fine too lol

12/24/09

Legs/Biceps/Calves

DB Lunges (reps are each side)
BW x 10
35's x 10
45's x 7
55's x 6
55's x 6

Seated Leg Extensions
70lbs x 15
90lbs x 12
100lbs x 10

BB Curls (strict form)
65lbs x 20
65lbs x 20
85lbs x 12
85lbs x 12

Alternating DB Hammer Curls (reps are each side)
45's x 8
45's x 8

Alternating DB Curls (reps are each side)
55's x 6
55's x 6
35's x 12

Smith Machine Calf Presses
225lbs x 15
225lbs x 12
225lbs x 12

Took in a lot of calories today, maybe too many. I ate a good bit but didn't think I had taken in close to 4,700 calories until I entered it into fitday! Oh well...

Fitday:

Coke
12-26-2009, 04:02 PM
I know your name, just thought I'd give it a try, lol...fine effort overall.

james_w8lifter
12-28-2009, 07:46 PM
Saturday's workout....

12/26/09

Shoulders/Abs

Seated BB OH Presses
Bar x 15
95lbs x 12
115lbs x 8
115lbs x 8
135lbs x 5
135lbs x 4

One-Arm Side Cable Raises
15lbs x 12
20lbs x 10

Standing DB OH Presses
45's x 12
55's x 8
65's x 6

Bent Over Laterals
15's x 10
25's x 6

Weighted Crunches
+25lbs x 15
+45lbs x 12
+45lbs x 12

Lying Straight Leg Raises
BW x 20
+5lb ankle weights x 15
+5lb ankle weights x 15

james_w8lifter
12-28-2009, 07:58 PM
Midday Weight - 208.5lbs... That is down .5lb from last Monday. I really don't understand this because I pigged out on Christmas Day and over the weekend:confused:! I didn't however get to track my calories for a few days last week. Eh, oh well I'll just make sure to log all my foods in this week and track my calories closely.

12/28/09

Legs/Calves (Went for higher reps to see how the legs reacted)

Squats
Bar x 20
95lbs x 15
135lbs x 15
135lbs x 12
155lbs x 10
155lbs x 9
135lbs x 12

Superset One Legged Leg Press w/ Leg Extensions
100lbs x 12 / 75lbs x 12
150lbs x 10 / 100lbs x 10
150lbs x 10 / 100lbs x 10

DB Romanian Deadlifts
65's x 15
85's x 10
85's x 10

Smith Machine Calf Presses
220lbs x 12
240lbs x 10
240lbs x 10
240lbs x 10

Fitday: Right over 4,000 calories...

Coke
12-28-2009, 09:30 PM
Solid training for the shoulders and legs guy.

james_w8lifter
12-29-2009, 08:20 PM
12/29/09

Chest/Tri's/Abs

Incline BB Press
Bar x 15
135lbs x 12
165lbs x 8
185lbs x 6
185lbs x 6
185lbs x 5

Flat DB Press
65's x 12
85's x 6
85's x 6

Skullcrushers w/ EZ bar
75lbs x 12
75lbs x 10
75lbs x 8

Seated Tricep Extension Machine
50lbs x 10
50lbs x 8
50lbs x 8

One-Arm Overhead DB Extensions
30lbs x 8 (each side)
35lbs x 7 (each side)

Hanging Knee Raise Twists
x 10 (each side)
x8 (each side)
x8 (each side)
x8 (each side)

I have decided to go to a 4-day split for a while and not workout on Wednesdays. So my training split will be Mon/Tues/Thu/Fri...

Took in over 4,100 calories today. Fitday:

Coke
12-30-2009, 06:39 AM
Good deal on the training split...like that workout.

james_w8lifter
12-30-2009, 08:47 PM
^Thanks Coke...

I had some extra time today so I decided to hit the abs for about 30 minutes. I did some weighted crunches, leg raises, bicycles, etc....

james_w8lifter
01-01-2010, 06:14 PM
Thursday's workout:

12/31/09

Back/Calves

Ghetto Rows (Tried to stay as horizontal as possible, back was angled around 30-45 degrees)
55lbs x 15
80lbs x 12
130lbs x 10
155lbs x 8
155lbs x 7

Lat Pulldowns
140lbs x 12
140lbs x 10
160lbs x 8
160lbs x 8

Decline Pullovers (with tricep extension bar)
55lbs x 10
75lbs x 8

One Arm DB Rows
65's x 12 (each side)
85's x 10 (each side)
85's x 10 (each side)

Calf Presses on Leg Press
220lbs x 15
270lbs x 12
270lbs x 12
270lbs x 12

My lower back was feeling iffy today so I didn't do deadlifts. I was really looking forward to them but I didn't want to risk injury with my lower back feeling the way it was.

james_w8lifter
01-01-2010, 06:28 PM
1/1/10

Shoulders/Bi's/Abs

Standing Military Press
Bar x 15
95lbs x 12
115lbs x 8
135lbs x 6
135lbs x 5
115lbs x 8

Bent-Over Cable Laterals
15's x 10
15's x 10

Side DB Laterals (Drop Sets)
20's x 10 / 10's x 15
20's x 10 / 10's x 15
20's x 10 / 10's x 12

Seated Preacher Curls (using straight bar)

Close grip
75lbs 12
85lbs x 10
85lbs x 8

Wide grip
85lbs x 8
85lbs x 8
85lbs x 8

DB Hammer Curls
45's x 8 (each side)
45's x 7 (each side)

Hanging Straight Leg Raises
x 12
x 10
x 10
x 10

Coke
01-01-2010, 07:54 PM
Nice job for both days bro.

james_w8lifter
01-11-2010, 01:18 PM
Ive been slacking on posting my workouts lately but trust me I'm still at it. My weight is the same at 209lbs. I'm gonna have to up my calories by 200-300 a day in order to gain i believe. So the goal will be 4200-4300 calories a day. I'm still on the creatine monohydrate, taking 8 grams a day. My strength feels good (except my legs) and i feel bigger than I ever have, however I still look in the mirror and see the same old 170lb shrimp I saw 3 years ago. Everyone tells me I look big but I'm still not satisfied so the bulk continues....

1/11/10

Legs/Calves

Front Squats (couldn't breathe today while doing these, it was stuffy as hell in my dad's gym)
bar x 15
95lbs x 12
135lbs x 8
135lbs x 8
135lbs x 8
135lbs x 8

Walking Lunges (holding BB on back, slow and steady, strict form)
95lbs x 8 steps (each leg)
95lbs x 8 steps (each leg)
95lbs x 8 steps (each leg)

Romanian Deadlifts (with dumbbells)
85's x 10
85's x 10

Seated Calf Presses
100lbs x 20
100lbs x 20

Calf Presses on Leg Press
250lbs x 15
250lbs x 15
250lbs x 12

I wanted to do more but I had to rush in order to make it to class on time. Might throw in some squats or something on wednesday or thursday...

Coke
01-12-2010, 01:03 AM
Fine leg session man.

The Gasman UK
01-12-2010, 04:27 AM
... however I still look in the mirror and see the same old 170lb shrimp I saw 3 years ago. Everyone tells me I look big but I'm still not satisfied so the bulk continues....


Ah yes I know exactly what your saying. If you could go straight from what you were to where you are now you might feel different but maybe its the gradual change over the years... Bulking is fantastic. Keep up the good work dude, perhaps post a pic from back then and a more recent one to compare? Useful sometimes to get peoples opinions.

james_w8lifter
01-12-2010, 08:52 PM
^Thanks guys, and yes I will try to post a pic sometime in the very near future.

1/12/10

Chest/Tri's

Bench Press
Bar x 15
135lbs x 12
185lbs x 10
225lbs x 6
245lbs x 3 (+1with spot)
185lbs x 10

Incline DB Press
55'sx 12
65's x 8
65's x 10

Pushups
+45lbs x 10

Close Grip Bench Press
95lbs x 12
135lbs x 10
175lbs x 7
135lbs x 10

Pushdowns
45lbs x 25
60lbs x 15

Bench Dips
BW x 15
+25lbs x 12

Good workout overall. Tri's were fried by the time I got to them but I still hit them pretty good. Tomorrow is an off day but i might do some abs or something.

Coke
01-13-2010, 06:43 AM
Great effort for the chest & triceps dude.

james_w8lifter
01-13-2010, 08:21 PM
Messed around and did some abs today...

Circuit- Hanging Knee Raises, Weighted Oblique Twists, Weighted Crunches
x 3 total sets

Bicycles
x 12 (each side)
x 12 (each side)

BW squats x 50 (just for fun)

james_w8lifter
01-14-2010, 09:23 PM
1/14/10

Back/Calves

Deadlifts
135lbs x 12
225lbs x 12
315lbs x 8 (PR +2 reps)
315lbs x 6
315lbs x 6

Pull-ups
BW x 8
BW x 6

One-Arm DB Rows
65's x 12
85's x 8

BB Rows (tried to stay as horizontal as possible)
125lbs x 12
175lbs x 8
125lbs x 10

Calf Presses on Leg Press
210lbs x 15
260lbs x 12
260lbs x 12

Smith Machine Calf Presses
225lbs x 12
225lbs x 12
225lbs x 12

The deads felt good today. I think taking a week off from them last week really helped.

The Gasman UK
01-15-2010, 08:18 AM
Nice workout especially the deads and rows.

OOhh you're motivating me to try harder on my deads, I wanna take the lead. Think you've just got the edge at the moment! I wanna do 4 plates for reps 5+ clean.

james_w8lifter
01-17-2010, 01:07 PM
Friday's workout...

1/15/10

Shoulders/Bi's/Abs

Standing Shoulder Press
95lbs x 15
115lbs x 8
115lbs x 8
115lbs x 8
135lbs x 6

Standing BB Front Raise
Bar x 15
55lbs x 12
55lbs x 12

Seated DB Side Laterals
25's x 10
25's x 10
25's x 8

Standing Close-Grip BB Curls
65lbs x 12
85lbs x 10
85lbs x 8

Seated Machine Preacher Curls
60lbs x 10
60lbs x 8
60lbs x 8

Standing DB Hammer Curls
35's x 10
45's x 8

Lying Straight-Leg Raises
x 15
x 15
x 15

james_w8lifter
01-18-2010, 08:29 PM
Midday weight 210.2lbs, a solid gain of 1lb over last weeks number. I'm happy with that.... I'm really debating on when to stop this bulk, I'm thinking at 225lbs i'll cut to around 205 and see how that feels and looks. Just gonna have to play around and see how things go. I have plenty of time to think about it.

1/18/10

Legs/Calves

Squats (Neutral stance, feet 12-14 inches apart, ass to grass, slow and controlled)
BW x 20
95lbs x 18
135lbs x 15
135lbs x 15
135lbs x 15
185lbs x 8
185lbs x 8

Lying One-Legged Leg Curls with cables
25lbs x 15
30lbs x 12

Superset Front Squats w/ Leg Presses
115lbs x 12 / 310lbs x 15
135lbs x 6 / 310lbs x 10 (legs are officially fried at this point)

BW Squats
x 30 (wow, try these at the end of your next leg workout)

Superset Smith Machine and Leg Press Calf Presses
225lbs x 15 / 210lbs x 15
225lbs x 12 / 210lbs x 12
225lbs x 12 / 210lbs x 12

Good workout overall. Tomorrow I will be working out at the local YMCA for the first time and will probably be working out there permanently for the next few months. My class schedule will not allow me to travel to my dads gym setup which is 30 minutes away. We'll see how it goes!

The Gasman UK
01-19-2010, 05:46 AM
Congrats on the gains! And good work on the number of reps there. Hammer those legs make them grow!

James how do you feel your bulk is going? How much fat gain is acceptable? I get in to a bulk then get scared and start a cut.. its difficult isn't it.

james_w8lifter
01-19-2010, 03:31 PM
Congrats on the gains! And good work on the number of reps there. Hammer those legs make them grow!

James how do you feel your bulk is going? How much fat gain is acceptable? I get in to a bulk then get scared and start a cut.. its difficult isn't it.

Bulk is going good, a little fat gain as expected. I store all of my fat around my sides, stomach, and butt. I store very little on my legs, arms, shoulders, etc. It's funny that i've been gaining all this weight but my veins in my arms and shoulders are showing up more than ever. I'll just have to deal with losing most of the visibility of my abs for a while. I can still see my abs farely well when I flex but of course not as much as when I weighed 185lbs. I'm not stopping now lol.

Yeh I made the mistake of getting scared when I bulked from 170lbs to 200lbs and cut back down to 185lbs very quickly in fear of losing the abs. But honestly it was probably a good idea because that bulk wasn't the cleanest in the world either and I had gained a good bit of fat. However now on my way from 185lbs to 210lbs I'm bulking by eating a lot better and doing it the right way so i'm not scared. I know the abs will be there when i cut. It's just up to me now to decide when to stop bulking. We'll see...

james_w8lifter
01-19-2010, 03:44 PM
1/19/10

Chest/Tri's/Abs

Bench Press
Bar x 15
135lbs x 12
185lbs x 10
205lbs x 8
225lbs x 6
225lbs x 5

Incline DB Flyes (stretched out very wide)
35's x 12
45's x 10

Incline Bench Press
135lbs x 10
165lbs x 8 (chest is fried)

Cable Pushdowns
70lbs x 15
80lbs x 10
60lbs x 15

Skullcrushers (w/ EZ curl bar)
60lbs x 12
80lbs x 10
80lbs x 10

Dips
BW x 10
BW x 6
BW x 5 (wow, whole upper body is fried)

Standing Side Bends
+45lbs x 12
+45lbs x 12

Hanging Straight Leg Raises
x 12
x 10
x 8

My first workout at the YMCA was good. Gotta get used to the layout and everything. They've got the BB's for deadlifts and the squat rack shoved into a corner where it looks like no even knows is there lol. I'll be in that corner a good bit though. You have to walk into where the showers are to go to the bathroom. When I got up the courage to walk in I was greeted by a 60+ year old mans buttcheeks. Eh, oh well, the trials of a public gym. Hell I'll probably be showering in there a good bit too, just not naked lol.

Coke
01-19-2010, 08:16 PM
Workouts are ace dude.

james_w8lifter
01-21-2010, 03:15 PM
^Thanks Coke

1/21/10

Back/Calves

(Warmed up with 12 pullups)

Deadlifts
145lbs x 15
235lbs x 12
325lbs x 6
325lbs x 6

Pullups
BW x 10
BW x 8
BW x 7

One-Arm DB Rows (controlled, no swing, really concentrated on contracting the back muscles on these)
70's x 12
80's x 10

Cable Rows (same, no leaning, really concentrated on form)
110lbs x 15
135lbs x 12
135lbs x 10

Seated Calf Presses
100lbs x 20
100lbs x 15
100lbs x 15

Standing Calf Presses (on machine w/ shoulder pad thingys)
170lbs x 15
190lbs x 12
190lbs x 12

After much deliberation, I believe next week I'm gonna start mixing up my rep ranges and weights with every workout. For example, on deadlifts I may do one set of 8 reps, then a lighter set of 15 reps, then a heavy set of 2 reps, then an even lighter set of 20 reps, etc. I'm just trying to mix it up and keep my body guessing. The whole start light and go heavier routine is just getting kind of bland for me. Reading Scott Abel's article has really opened my eyes to what I'm trying to accomplish. I don't want to be a powerlifter, nor am I trying to impress anyone in the gym. To have a bodybuilders physique, higher rep ranges are necessary. Now this isn't to say that I want be doing difficult sets of 2-4 reps with heavy weight because I will. But I will also incorporate up to 20 reps on some exercises. Anyone have any comments on this?

Coke
01-22-2010, 12:00 AM
Very nice session for the back followed by those sets of calf work.

The Gasman UK
01-22-2010, 05:01 AM
I understand what your talking about. The sacroplasmic growth is stimulated by the higher rep ranges. But building up a base of strength on lower reps would surely translate in to you being able to do higher weight on the higher reps therefore meaning more stimulation. Go for it, switch over and see what effect it has, I will be following and very interested in seeing what progress you make! Best of luck.

james_w8lifter
01-22-2010, 07:46 PM
^Thanks for the comments guys, we'll see how it goes

1/22/10

Shoulders/Bi's/Abs

Seated BB Press
Bar x 25
95lbs x 12
95lbs x 12
115lbs x 8
135lbs x 6
135lbs x 5

Standing Close-Grip BB Curls (No leaning, cheating)
85lbs x 12
85lbs x 10
85lbs x 10
85lbs x 10

Bent-Over DB Rear Lateral Raises
15's x 12
20's x 10

Alternating Incline DB Curls
35's x 12
45's x 8
45's x 8

DB Push Press
55's x 10
65's x 8
65's x 7

DB Hammer Curls
40's x 10
45's x 8

Lying Straight Leg Raises
BW x 20
+5lbs x 15
+5lbs x 15

Cable Crunches
70lbs x 20
70lbs x 20
70lbs x 20

Whewww.... That was a workout

Coke
01-23-2010, 11:24 PM
Good job overall bro.

james_w8lifter
01-25-2010, 07:34 PM
^Thanks Coke

Morning weight... 209lbs... Gonna have to up the calories to 4500+ I believe.

New routine: 2 days on, 1 off/ 2 days on, 1 off/ repeat


Mon.- Chest/Bi's/Abs
Tues.- Legs/Calves
Wed.- Off
Thur.- Back/Tri's/Abs
Fri.- Shoulders/Low volume Legs/Calves
Sat.- Off
Sun.- repeat

Tell me what you guys think...

1/25/10

Chest/Bi's/Abs

Flat DB Press
55's x 15
70's x 12
85's x 6
65's x 12

Incline BB Press
115lbs x 15
135lbs x 12
175lbs x 7
135lbs x 12

BB Bench Press
185lbs x 10
185lbs x 8

Standing EZ Bar Curls
70lbs x 12
90lbs x 10
90lbs x 10

Alternating DB Curls (reps are each side)
45's x 10
45's x 8
35's x 12

Standing BB Curls (narrow grip, 5 inches apart)
75lbs x 12
75lbs x 10
75lbs x 10

Twisting Sit-Ups (on decline sit-up bench / reps are each side)
BW x 12
+8lbs x 10
+8lbs x 10

Weighted Knee Raises
+8lbs x 15
+8lbs x 12
+8lbs x 12

Hanging Straight Leg Raises
x 10
x10

Wow those high reps were a killer tonight:drooling: Not used to that much volume but it was a welcomed change.

AKMass
01-25-2010, 09:32 PM
Strong lifting AND eating bro! Switching things up to focus more on hypertrophy? All that volume makes me nauseous, lol.

The Gasman UK
01-26-2010, 01:50 AM
Yeah nice mix of rep ranges and volume. Like your combo of Bi's as well. Will be following along to see how this new plan works out!

Coke
01-26-2010, 10:36 AM
What you have outlined doesn't look bad...liked the workout bro.

james_w8lifter
01-26-2010, 12:54 PM
^Thanks guys, we'll see how the body responds to the new routine and rep ranges.

1/26/10

Legs/Calves

Squats (Really deep, butt almost touched my heels on all reps lol)
Bar x 20
115lbs x 15
135lbs x 15
135lbs x 15
205lbs x 6
205lbs x 5
135lbs x 12

Romanian Deadlifts
135lbs x 12
185lbs x 10
225lbs x 8
225lbs x 8

Leg Extensions (dont like the gyms machine, both legs move seperately instead of moving as one)
90lbs x 8
75lbs x 12
75lbs x 12

V Squats (on some sort of machine, sorta like a hack squat)
100lbs x 15
150lbs x 10
150lbs x 10

Superset Seated Calf Raises with Standing Calf Raises
100lbs x 12/ 200lbs x 10
100lbs x 12/ 200lbs x 10
100lbs x 12/ 200lbs x 10

Legs were mighty wobbly as I walked out of the gym lol

Coke
01-26-2010, 03:36 PM
Fine deep squats and all, intense leg training.

GoodyGirl
01-28-2010, 04:43 AM
Nice workouts! Volume is superb. You've got some nice numbers on your DL's. Are you taking in more than 4500 calories on a daily basis? That must be hard to keep up. Lots of shakes? I've got a bit more time on my hands now so hopefully I'll keep more up to date with your progress this time 'round. Thank you for all of your fantastic support. I am appreciative. Cheers. Oh, you mentioned a progress pic? Have I missed it somewhere?

james_w8lifter
01-28-2010, 03:46 PM
^ thanks guys and girl. I have not been tracking my calories on fitday like I should be but I'm pretty sure it's close to 4,500. Need to start tracking again. I drink a 900 calories shake in the morning along with my eggs and wheat bread, I also drink a 400+ calories shake at night with my peanut butter and almonds. What I eat during the day varies. i have not posted any pics yet but I'm gonna make myself do it soon.

james_w8lifter
01-28-2010, 03:55 PM
1/28/10

Back/Tri's/Abs

Pullups
BW x 12
BW x 9
BW x 8
BW x 7
+15lbs x 5
+15lbs x 5

Bent-Over BB Rows (kept back at about 30 degree angle, no cheating)
115lbs x 15
135lbs x 12
185lbs x 8
185lbs x 7
135lbs x 12

V bar Pulldowns
135lbs x 15
165lbs x 10
165lbs x 8

CG Bench Press
115lbs x 15
135lbs x 12
155lbs x 10
185lbs x 6
135lbs x 12

One-Arm DB Overhaed Extensions
25's x 12
35's x 8

Dips
BW x 13
BW x 10
BW x 8

Weighted Crunches
+25lbs x 20
+35lbs x 15
+35lbs x 15

Weighted Oblique Twists (each side)
+10lbs x 12
+25lbs x 10
+25lbs x 10

Good workout, took about 1 hour 20 minutes to complete. After I did the pullups and rows I decided deads were out of the question until next week.

Coke
01-29-2010, 01:42 AM
Looks like you are keeping the bulking in check, staying on point with the workous as well.

james_w8lifter
01-29-2010, 06:57 PM
Thanks bro

1/29/10

Shoulders/Low-Volume Legs/Calves

Seated DB Press
35's x 15
45's x 12
55's x 10
65's x 6
65's x 6
35's x 20

Bent-Over DB Rear Lateral Raises
15's x 12
15's x 10

Bent-Over Cable Rear Lateral Raises
12.5's x 12
12.5's x 12

Seated Side Laterals
25's x 12
25's x 10
25's x 10

Seated DB Press
35's x 20

Walking DB Lunges
35's x 8 (each side)
45's x 6 (each side)
45's x 6 (each side)

Seated Calf Raises
100lbs x 20
150lbs x 15
150lbs x 15

Calf Presses on Leg Press
2pps x 20
2pps x 20

AKMass
01-30-2010, 09:45 AM
Sooooo much volume! How long does a workout take you? I'm gonna take a nap for you, bro. :thumbup:

james_w8lifter
01-31-2010, 05:58 PM
^haha workouts usually take me around 1 hour to 1 hour 20 minutes...

james_w8lifter
01-31-2010, 06:20 PM
1/31/10

Chest/Bi's/Abs

Bench Press
135lbs x 12
185lbs x 10
225lbs x 5
225lbs x 5
135lbs x 15
185lbs x 7

Incline DB Press (chest was whooped from those benches)
55's x 12
70's x 6
70's x 6
50's x 15

EZ Bar Preacher Curl (close grip)
60lbs x 15
80lbs x 8
80lbs x 8
40lbs x 40

Alternating DB Curls (5 second negatives on each rep)
45's x 8 (each side)
35's x 10 (each side)

Cable Curls (rope attachment)
80lbs x 12
90lbs x 10
100lbs x 10

Hanging Straight-Leg Raises
x 14
x 12
x 12

Weighted Crunches
+35lbs x 20
+35lbs x 16
+35lbs x 15

Starting to lof my fitday again. Here's today's----

AKMass
01-31-2010, 08:05 PM
Nice job with the eating bro! Nice benching too!

james_w8lifter
02-01-2010, 08:20 PM
Midday weight was 209lbs... I'm stuck and don't know what to do. I'm taking in 4400+ calories a day and can't gain weight. I think the cause is partially to the fact that I sweat my butt off at the YMCA when I'm working out. They must keep it at 80+ degrees in there. Maybe I haven't been taking in the calories I thought I was while not logging on Fitday. I'm back on it for good now though. Also gonna dedicate myself to taking my creatine on a daily basis.

2/1/10

Legs/Calves

Leg Extensions
70lbs x 20
90lbs x 15
115lbs x 12
115lbs x 12

Leg Curls
70lbs x 15
90lbs x 12
90lbs x 12
90lbs x 10

Hack Squats (narrow stance, focus on the quads)
110lbs x 12
110lbs x 10

Wide Stance Squats
185lbs x 8
185lbs x 8
185lbs x 8

Pyramid Smith Machine Calf Presses (non-stop)
125lbs x 12
215lbs x 10
265lbs x 6
215lbs x 10
125lbs x 12

Good workout, lower back was feeling iffy so saved the squats for last after I got good and warmed up. Managed to do all this in less than an hour with very little rest between sets.

Fitday.....

AKMass
02-01-2010, 08:42 PM
I'm back on it for good now though. Also gonna dedicate myself to taking my creatine on a daily basis.

Doesn't the IsoMass Gainer already have creatine in it? The label on mine says it has "7 different kinds" of creatine...Whatever the hell that means. Also, what flavor do you have?

That's a boatload of food though. My hat's off to you.

james_w8lifter
02-01-2010, 08:44 PM
Doesn't the IsoMass Gainer already have creatine in it? The label on mine says it has "7 different kinds" of creatine...Whatever the hell that means. Also, what flavor do you have?

Not sure, haven't read the label in a while lol. I'll be taking 4g of micronized creatine before and after my workouts. I have the chocolate Isomass, good stuff.

Coke
02-02-2010, 06:25 AM
Those are some nice efforts James.

The Gasman UK
02-02-2010, 09:50 AM
Hows all the extra reps workin out for ya mate?
Nice job on the calves i bet they burned like acid after that!
If you're not gaining, add an extra 300 calories worth of carbs in for 2 weeks and see what happens. Be consistent and take your creatine everyday.

james_w8lifter
02-02-2010, 12:44 PM
Those are some nice efforts James.

Thanks bro!:hello:


Hows all the extra reps workin out for ya mate?
Nice job on the calves i bet they burned like acid after that!
If you're not gaining, add an extra 300 calories worth of carbs in for 2 weeks and see what happens. Be consistent and take your creatine everyday.

Yeh calves were baked after that, they wanted to cramp up for the next 2 hours. The extra reps feel good. Too early to really tell though. My muscles seem to be looking a little fuller, especially my chest/arms/lats. I think the higher reps may be what's preventing me from gaining. I seem to be burning more calories during my workouts I believe. My obliques seem to be showing through very well now, maybe from the squatting/ab work/ etc. Today is a well-needed day off for me. Might try to hit 405 on the deads tomorrow, we'll see.

james_w8lifter
02-03-2010, 06:35 PM
2/3/10

Back/Tri's/Abs

Chins
x 12
x 10
x 8
x 6
x 5

Deadlifts
135lbs x 15
225lbs x 10
315lbs x 5
365lbs x 1
385lbs x 1 (left hand grip gave out at the top but I held on with 3 fingers)

Lat Pulldowns (behind-the-neck)
135lbs x 15
150lbs x 10
135lbs x 12

Dips
x 10
x 12
x 8
x 10

Rope Pushdowns
80lbs x 15
100lbs x 10
100lbs x 10
100lbs x 10

Skullcrushers
70lbs x 12
70lbs x 12

Superset One Arm DB Rows w/ Overhead DB Extensions
70lbs x 12 (each side) / 50lbs x 12

Weighted Knee Raises
+8lbs x 15
+8lbs x 15
+8lbs x 15

Oblique Twists
+8lbs x 12 (each side)
+8lbs x 12 (each side)

Fitday:

Coke
02-03-2010, 06:49 PM
Session is ace all around man.

james_w8lifter
02-04-2010, 10:57 AM
^thanks Coke, shoulded tried some more deads but imy grip was gone after those chins and stuff.

2/4/10

Shoulders/Legs/Calves

Standing Military Press (no leg drive, bar to chest, full ROM)
Bar x 20
95lbs x 15
115lbs x 7 (couldn't breathe this morning, had indigestion from breakfast)
135lbs x 5
135lbs x 5
135lbs x 4
95lbs x 12 (Shoulders were totally pumped at this point)

DB Side Raises (Drop Sets until burnout)
25's x 8 / 15's til burnout
25's x 8 / 15's til burnout
25's x 8 / 15's til burnout (couldn't raise my arms over my head after this set)

Seated Rear Delt Machine
135lbs x 15
150lbs x 12

DB Romanian Deads
60's x 15
85's x 10
85's x 10

Leg Press (narrow stance, feet low on platform to target quads)
3pps x 15
4pps x 12
4pps x 12

Standing Calf Raises
195lbs x 15
195lbs x 15
235lbs x 10
195lbs x 15

Good workout, shoulders were blasted after those side raises drop sets. Have never seen my veins poppin like they were after those. The DB RDL's really hit the hammies, could feel a great stretch at the bottom. Tomorrow is a well deserved rest day. I will post my fitday later on.

Fitday:

AKMass
02-05-2010, 06:39 AM
DB RDLs... Why didn't I think of that. Would've cured my squat rack issue. Nice work!

Drew92
02-05-2010, 08:55 AM
Nice over head pressing. Something I need to work on.

Coke
02-05-2010, 07:54 PM
Need to wait at least an hour after eating before working out dude, lol...the effort is looking great, one can appreciate vascularity in the delts that way.

james_w8lifter
02-05-2010, 09:17 PM
DB RDLs... Why didn't I think of that. Would've cured my squat rack issue. Nice work!

Yeh its a good change of pace, hamstrings are sore today.


Nice over head pressing. Something I need to work on.

Thanks bro.


Need to wait at least an hour after eating before working out dude, lol...the effort is looking great, one can appreciate vascularity in the delts that way.

Yeh it had probably been 1 hour 15 minutes since i had eaten. I think it was the lasagna the night before that messed me up :drooling: haha

Today was an off day but here's my Fitday:

james_w8lifter
02-06-2010, 08:30 PM
2/6/10

Chest/Bi's/Abs

Incline BB Press
115lbs x 12
135lbs x 10
165lbs x 8
185lbs x 6
185lbs x 6
135lbs x 12

Flat DB Press
65's x 12
75's x 8
75's x 8

Cable Flyes
70lbs x 25

Preacher Curls w/ Hammer Bar (forgot the weight on these)
x 12
x 10
x 10

Incline DB Curls
30's x 10
40's x 6

Cable Curls w/ Rope Attachment
60lbs x 10
60lbs x 10

Cable Crunches
80lbs x 20
80lbs x 20
80lbs x 15

Decline Straight Leg Raises
x 15
x 12

Back was acting funny today. I was in the kitchen this morning and turned to get something when I felt a sharp pain in the middle left portion of it. It aggravated me all day but I worked out anyway. Didn't push it too hard in the gym.

Coke
02-07-2010, 04:57 AM
Those numbers are looking solid guy, keep it up.

james_w8lifter
02-07-2010, 05:27 PM
2/7/10

Legs/Calves

Squats
Bar x 12
95lbs x 15
135lbs x 15
185lbs x 8
225lbs x 4
225lbs x 4
135lbs x 12

DB RDLs
65's x 12
75's x 10
75's x 10

Leg Press (feet narrow and low on platform, focus on quads)
2pps x 20
3pps x 15
4pps x 12
4pps x 10

Superset Seated Calf Raises w/ Standing Calf Raises
60lbs x 20 / 235lbs x 10
80lbs x 15 / 235lbs x 10
80lbs x 15 / 195lbs x 20

Nice workout overall. Didn't really feel like hitting the gym today but once I got started I was fine.

Coke
02-07-2010, 08:04 PM
Good job man, leg session is ace.

AKMass
02-07-2010, 08:05 PM
You still gonna try to hit 225 lbs by April? I'm guessing not, but have you gained any weight at all recently? Must have massive calves, which is probably why you need 4200 cals to maintain lol. Glad to see you got into the gym today, despite the lack of motivation!

james_w8lifter
02-08-2010, 07:30 PM
Good job man, leg session is ace.

Thanks for the kind words man


You still gonna try to hit 225 lbs by April? I'm guessing not, but have you gained any weight at all recently? Must have massive calves, which is probably why you need 4200 cals to maintain lol. Glad to see you got into the gym today, despite the lack of motivation!

Well my original goal to hit 225lbs by the end of April is unattainable now because of a few weeks of not gaining any weight. Now my goal is to hit 225lbs by the end of May. That is 16 weeks to gain 13-15lbs depending on how much I weigh now. Gonna weigh myself in the morning. Then I will have June/July/August to cut, though I doubt it will take 3 months.

As for massive calves, it's quite the opposite, all the men in my family have chicken legs. Damn you genetics! Workin on it though.

The Gasman UK
02-09-2010, 07:33 AM
diffcult to add mass quickly to calves, but good that you've identifed them as needing attention. Hammer the cr@p out of them !!

AKMass
02-09-2010, 09:16 AM
Well my original goal to hit 225lbs by the end of April is unattainable now because of a few weeks of not gaining any weight. Now my goal is to hit 225lbs by the end of May. That is 16 weeks to gain 13-15lbs depending on how much I weigh now. Gonna weigh myself in the morning. Then I will have June/July/August to cut, though I doubt it will take 3 months.

As for massive calves, it's quite the opposite, all the men in my family have chicken legs. Damn you genetics! Workin on it though.

Hmmm...I'm in pretty much the same position. I want to look good for summer, but I'm not heavy enough to cut. Cutting in the summer sucks though, because by the time your bf is low, it's fall again. Maybe your bf is low already? Mine's not, lol. I have horrible calf genetics too, but the difference is, mine are weak lol.

james_w8lifter
02-09-2010, 09:11 PM
^^Definitely will Gasman

^AKMass, My body fat isn't that low but I am really set on getting to 225lbs before i cut. Don't have any beach vacation planned yet so I'm good haha.

james_w8lifter
02-09-2010, 09:25 PM
Morning weight - 211.5lbs!!! And that was after using the restroom, two seperate times if you know what I mean. I have been taking my creatine daily and tracking my calories. I think that is really helping.

2/9/10

Back/Tri's/Abs

BB Rows (back nearly parallel to the ground)
Bar x 20 (underhand grip)
95lbs x 15 (underhand grip)
135lbs x 12 (underhand grip)
155lbs x 8 (underhand grip)
155lbs x 8 (underhand grip)
185lbs x 6 (overhand grip)
135lbs x 12 (overhand grip)
135lbs x 12 (overhand grip)

Pull-ups/Chins
x 8 (Pull-ups)
x 6 (Pull-ups)
x 6 (Chins)
x 6 (Chins)

Seated Cable Rows
120lbs x 15
150lbs x 10
150lbs x 8
150lbs x 8

CG Bench Press
95lbs x 15
135lbs x 10
185lbs x 6
185lbs x 5
135lbs x 10

Dips
BW x 12
BW x 12
+25lbs x 7
+25lbs x 6

Rope Pushdowns
100lbs x 12
100lbs x 12

Superset Hanging Straight Leg Raises w/ Weighted Crunches
x 12....... +25lbs x 15
x 12....... +35lbs x 12
x 10....... +35lbs x 12

Workout took about 1 hour 10 minutes. Was pouring sweat when I finished. Fitday:

Coke
02-10-2010, 04:55 PM
That effort is tight James, doing fine overall.

james_w8lifter
02-10-2010, 09:08 PM
^Thanks bud

2/10/10

Shoulders/Legs/Calves

OH DB Press
35's x 15
45's x 12
55's x 12
65's x 8
65's x 8

Bent Over DB Laterals
20's x 12
25's x 10
25's x 10

Superset Hammer Strength Unilateral OH Press w/ Standing Side Laterals
90lbs x 12 / 25's x 10
110lbs x 10 / 30's x 8
110lbs x 10 / 30's x 8

Leg Press (feet high on platform, focus on hamstrings)
3pps x 15
4pps x 12
5pps x 10... 20 second rest, then
5pps x 6

V Squats (feet narrow and low, focus on quads)
2pps x 15
2pps x 15
2pps x 12

Standing Calf Raises
155lbs x 15 then 175lbs x 8 then 215lbs x 4 (non-stop)
215lbs x 8 then 175lbs x 10 then 155lbs x 12 (non-stop)
155lbs x 12 then 175lbs x 8 then 155lbs x 12 (non-stop)

Seated Straight Leg Calf Presses
2pps x 12
2pps x 12

Coke
02-11-2010, 06:55 AM
Nice workout, try not to neglect the hamstring muscles too often though or you may regret it.

AKMass
02-11-2010, 07:13 AM
That's some heavy weight there on the Leg Press. How you finish these workouts in an hour is beyond me. How much do you rest between sets?

The Gasman UK
02-11-2010, 07:30 AM
1 hour? Blimey thats good going for a big legs day !

james_w8lifter
02-11-2010, 11:31 AM
Nice workout, try not to neglect the hamstring muscles too often though or you may regret it.

Yeh I know, like stated above my feet placement on the leg presses were high and wide to hit the hammies some. I also figured that the bent over rows from Tuesday hit them a little bit too. I hate the leg curl machine at the gym so I'm really limited to hamstring exercises. I'm going to start doing good mornings, more RDL's, lunges, and lying leg curls by holding a DB between my feet lying on a flat bench. Any other ideas?


That's some heavy weight there on the Leg Press. How you finish these workouts in an hour is beyond me. How much do you rest between sets?

Well 1 hour 10 minutes to be exact lol. I usually get to the gym between 9:30-9:40 and have to leave at 11 to get to class on time. But after my workout I have to give myself time to rinse off and change clothes as well. So I have to be done lifting by 10:40-10:50. I don't really know how much time I rest, I just take a breather and get back on it. I don't talk my head off to other people while I'm in there so that helps me get done on time.


1 hour? Blimey thats good going for a big legs day !

Thanks bro!

james_w8lifter
02-11-2010, 08:37 PM
Bad lighting, bad camera, no pump, after a meal, enjoy..... I have comparison pics from 2 years back in December of '07 when I weighed 170lbs. Wow I had a nice tan!!! lol

FRONT RELAXED

http://i196.photobucket.com/albums/aa113/j_man_honda/my%20pics/me003.jpg

http://i196.photobucket.com/albums/aa113/j_man_honda/my%20pics/2-11-10pics039.jpg

SIDE BICEP

http://i196.photobucket.com/albums/aa113/j_man_honda/my%20pics/bicep.jpg

http://i196.photobucket.com/albums/aa113/j_man_honda/my%20pics/2-11-10pics005.jpg

REAR DOUBLE BI

http://i196.photobucket.com/albums/aa113/j_man_honda/my%20pics/Copy4ofme006.jpg

http://i196.photobucket.com/albums/aa113/j_man_honda/my%20pics/2-11-10pics034.jpg

TRICEP

http://i196.photobucket.com/albums/aa113/j_man_honda/my%20pics/me010.jpg

http://i196.photobucket.com/albums/aa113/j_man_honda/my%20pics/2-11-10pics036.jpg

RANDOM

http://i196.photobucket.com/albums/aa113/j_man_honda/my%20pics/2-11-10pics033.jpg
http://i196.photobucket.com/albums/aa113/j_man_honda/my%20pics/2-11-10pics037.jpg
http://i196.photobucket.com/albums/aa113/j_man_honda/my%20pics/2-11-10pics038.jpg
http://i196.photobucket.com/albums/aa113/j_man_honda/my%20pics/2-11-10pics031.jpg

Still a long way to go......

Coke
02-11-2010, 09:02 PM
I do recall you mentioning hitting your hams via foot placing on the leg presses, and that is a good thing. Looks like you have the whole matter covered by adding in the other movements as well, make sure you use a wide stance on the GMs to get the affect you need for the hams.

Props on what you've done up to this point, packing on 40lbs strategically is no joke.

The Gasman UK
02-12-2010, 01:59 AM
Mate you're making fantastic progress. Actually I'm amazed how similar we are in size/mass! You've got an inch in height on me and a good 20 lbs though! I reckon you're doing better than I am, my belly is a little larger :( Seriously though fantastic work, right im gonna train twice as hard now!

james_w8lifter
02-12-2010, 09:27 PM
^ Thanks guys, I'm glad I could give you some motivation Gasman lol.

2/12/10

Chest/Bi's/Abs

BB Bench Press
Bar x 20
135lbs x 15
185lbs x 10
225lbs x 5 (+1 w/ spot)
245lbs x 2 (+1 w/ spot)
245lbs x 2 (+1 w/ spot)
135lbs x 15

Superset Incline DB Press w/ Cable Flyes
65's x 10 / 30's x 12
65's x 8 / 35's x 10
65's x 8 / 35's x 10

Standing BB Curls
85lbs x 12
85lbs x 10
85lbs x 10
85lbs x 10

One Arm DB Preacher Curls (each arm)
30lbs x 10
40lbs x 6

Alternating DB Hammer Curls
35's x 10
40's x 7

Weighted Oblique Twists (each side)
+8lbs x 12
+15lbs x 10
+15lbs x 10

Hanging Straight Leg Raises
x 10
x 10
x 8

Coke
02-13-2010, 11:56 AM
Like the benching and curls dude, nice ab training too.

AKMass
02-13-2010, 02:55 PM
Awesome progress james! You managed to stay pretty lean throughout the process too... Huge improvements on the arms, and chest! Really everything though, you did a great job.

james_w8lifter
02-13-2010, 09:22 PM
^Thanks bro

Bad workout conditions today. Power was out so it was like 40 degrees. Very hard to breathe and get the blood flowing.

2/13/10

Legs/Calves

Front Squats
Bar x 20
95lbs x 12
135lbs x 8
135lbs x 8
135lbs x 7
135lbs x 7
135lbs x 8

Good Mornings
95lbs x 15
145lbs x 12

Seated Leg Curls
90lbs x 15
115lbs x 8
90lbs x 12
90lbs x 12

Calf Presses on Leg Press
2pps x 20
3pps x 15
3pps x 15

Smith Machine Calf Presses
2pps x 12
2pps x 12

Eh, decent enough. Didn't do everything that I wanted but considering the temperature I was just glad to get out of there

AKMass
02-14-2010, 08:22 PM
Nice workout despite the temp!...Hitting the calves hard I see.Why was the power out?

james_w8lifter
02-15-2010, 01:13 PM
^Thanks, we had some snow hit and it iced over pretty bad the night before. I'm guessing a tree limb must've fallen on a line somewhere.

2/15/10

Back/Tri's

Deadlifts (Gonna try higher reps with the deads for a while)
135lbs x 15
225lbs x 12
275lbs x 10
275lbs x 10 (forearms were screaming toward the end)

Skullcrushers (with BB on slight decline, elbows tucked in tight)
75lbs x 10
75lbs x 10
75lbs x 9
75lbs x 9

Wide-Grip Lat Pulldowns
140lbs x 12
140lbs x 12
140lbs x 10

One-Arm DB Rows
75lbs x 10 (each side)

Rope Pushdowns (The leverage on my dads cable machine is weird so thats why the #'s seem low)
70lbs x 10
70lbs x 10
70lbs x 10

DB Overhead Extension
45lbs x 12

Squeezed all this into a 1 hour workout. Had to rush off to class so I didnt get to hit abs. Gonna throw them in tomorrow. New Avatar! hehe

Coke
02-15-2010, 05:42 PM
Lifts are looking tight man, and so is the new avatar, lol.

The Gasman UK
02-16-2010, 05:20 AM
Take care with the higher rep deads, easy to lose form when you get tired! No problem with 1 hour workouts, it keeps muscle catabolism down!

AKMass
02-16-2010, 08:47 AM
Nice eating buddy! I'm sad I won't be seeing miss Jolie anymore, but ya gotta do what ya gotta do, lol.

james_w8lifter
02-16-2010, 04:37 PM
Lifts are looking tight man, and so is the new avatar, lol.

Thanks Coke, what's your real name btw?


Take care with the higher rep deads, easy to lose form when you get tired! No problem with 1 hour workouts, it keeps muscle catabolism down!

Form was spot on, made sure of that. Thats why I only did 2 real working sets w/ the 275.


Nice eating buddy! I'm sad I won't be seeing miss Jolie anymore, but ya gotta do what ya gotta do, lol.

Yep now you get to stare at my man-meat hehe.

2/16/10

Shoulders/Low Volume Legs/Calves

Seated Behind-the-Neck Press (Full ROM, touching traps at bottom)
Bar x 15
95lbs x 12
115lbs x 8
115lbs x 7
115lbs x 7
95lbs x 10

Side Lateral Raises (strict form, DB's at sides not in front)
15's x 15
20's x 12
25's x 8

Bent-Over Cable Laterals
20lbs x 10
30lbs x 8

DB Front Raises (Holding single DB with both hands, 3 second pause at top)
35lbs x 12
35lbs x 12

RDLs
135lbs x 15
225lbs x 8
225lbs x 8

V-Squats
2pps x 12

Seated Straight-Leg Calf Presses
2pps x 18
2pps x 15
2pps x 15

Standing Calf Raises
195lbs x 12
155lbs x 15

Fitday.......

james_w8lifter
02-18-2010, 11:55 AM
I've felt like crap the last couple days. Some kind of sinus crap going on, energy is zapped. I feel like an 80-year-old man moving around in slo-mo. It might have come from working out last week in a 40 degree weight room with nothing more than a tank top and some shorts on. Still decided to train today however....

2/18/10

Chest/Bi's/Abs

BB Bench Press
Bar x 15
135lbs x 12
185lbs x 6
225lbs x 5
225lbs x 5
225lbs x 4
155lbs x 12

Incline DB Flyes (Real wide)
35's x 12
40's x 10

Standing Cable Flyes
60lbs x 12
80lbs x 10

Preacher Curls (with EZ-curl bar)
60lbs x 12
70lbs x 10
80lbs x 8

Alternating DB Curls (each side)
40's x 10
40's x 8

Rope Cable Curls
80lbs x 12
100lbs x 10

Weighted Oblique Twists (each side)
+10lbs x 12
+10lbs x 10
+10lbs x 10

Weighted Hanging Knee Raises
+10lbs x 12
+10lbs x 12
BW x 12

Going to get my wisdom teeth removed tomorrow morning. I have no idea how long i'll be out of action. Anybody here ever had that great experience lol? How long were you out? I'm thinking i'll be back in the gym Sunday, hopefully.

Coke
02-18-2010, 09:38 PM
The wisdom tooth ordeal should have you out for maybe one day, unless your situation becomes complex for some reason. On track with some fine sessions guy.

The Gasman UK
02-19-2010, 05:34 AM
You felt like an old man but still pushed out an impressive workout! Plan the day so you get lots of rest, put your feet up and then come back hard the day after. Eeek i don't enjoy going to the dentist, except for the hot nurses ;) Take care mate.

AKMass
02-19-2010, 08:03 PM
How did the surgery go?? When I had mine out, I couldn't eat solid food for two weeks, and I lost fifteen lbs. Careful not to get dry socket either. Everyone has a different experience with it though, I hope you manage better than I did! At least the drugs were fun, ha ha.

james_w8lifter
02-20-2010, 10:27 AM
^ Thanks guys, and the surgery went well. My diet yesterday after the surgery wasn't so good however. It consisted of eggs, 2 protein shakes, grits, oatmeal, cheese, and blood. I ate a full meal this morning despite my mouth still being really sore. I'm planning on going to the gym tomorrow unless I just don't feel up to it. I should be good by then I'm hoping. I don't think i'll be pushing it too hard tomorrow in the gym just to be safe.

The Gasman UK
02-21-2010, 03:41 AM
Having one extra day off and playing it safe might be a good option. There's plenty of time to get back in to it 110% afterwards. Take care dude if you do decide to train.

james_w8lifter
02-21-2010, 04:47 PM
2/21/10

Back/Tri's/Abs

Pullups
BW x 5
(Pyramid) BW x 1,2,3,4,5,4,3,2,1..... (10 second rest in between)

Bent-Over BB Rows
95lbs x 15
135lbs x 15
185lbs x 8
185lbs x 8

Seated Cable Rows
135lbs x 12
160lbs x 10
180lbs x 8

CG Bench Press
115lbs x 12
165lbs x 8
135lbs x 12

Overhead DB Extension
50lbs x 12
65lbs x 10
65lbs x 8

Rope Pushdowns
60lbs x 12
70lbs x 8
70lbs x 8

Weighted Crunches on Medicine Ball
+20lbs x 15
+35lbs x 10
+35lbs x 10

Hanging Straight Leg Raises
x 11
x 9
x 9

Didn't push it too hard today. Mouth is still iffy so I made sure not to strain my guts out. Took my time and got in a decent workout. Also treated myself to a baconator from Wendy's afterward hehe.

Coke
02-21-2010, 05:41 PM
Good deal on the baconator...way to be resuming things, setback really wasn't that bad.

The Gasman UK
02-22-2010, 02:12 AM
you copycat! That's my pyramid pullup routine! Lol! Nah that's a good workout, Did you get a good pump? I find that pullups + tris really pumps the arms up.

james_w8lifter
02-22-2010, 03:19 PM
Good deal on the baconator...way to be resuming things, setback really wasn't that bad.

Yep it was delicious!


you copycat! That's my pyramid pullup routine! Lol! Nah that's a good workout, Did you get a good pump? I find that pullups + tris really pumps the arms up.

Yeh I could feel my bi's burning but I try to keep them out of the movement as much as possible. Try to pull with all lats, hard to do on the last couple reps. Tri's are pretty sore today...

Woke up this moring with terrible stomach cramps, maybe the worst i've ever had. Tried to use the bathroom but it was a no-go. Layed in bed curled up in a ball for about an hour until I started feeling a little better. I really didn't think I would be able to train but eventually the pain went away so I went to the gym. Definitely not feeling 100% though...

2/22/10

Shoulders/Legs/Calves

Standing DB OH Press
35's x 15
45's x 12
55's x 10
65's x 7
40's x 15

Bent Over Side Laterals
15's x 10
20's x 10

BB Front Raises
Bar x 12

Side DB Laterals
25's x 8

Squats
Bar x 15
135lbs x 10
135lbs x 10
185lbs x 6
185lbs x 4 (felt sharp pain in jaw so I stopped)

Leg Curls
90lbs x 8
80lbs x 12
80lbs x 10

Standing Calf Raises
155lbs x 12
155lbs x 12
155lbs x 12

I actually finished this workout in about 55 minutes..... Despite my teeth hurting, jaw aching, stuffy nose, semi-upset stomach, and an enery level of zero due to pain killers, it was a great workout lol... I have an off day tomorrow so I will hopefully be back at 100% by Wednesday.

Coke
02-23-2010, 07:13 AM
Stepping to it no matter what, props.

james_w8lifter
02-24-2010, 03:16 PM
^yeh man

2/24/10

Chest/Bi's/Abs

Incline BB Press
Bar x 15
115lbs x 10
155lbs x 10
185lbs x 5
185lbs x 5
185lbs x 5

Flat DB Press
70's x 12
80's x 8

Incline Hammer Strenght Iso-Press (first time using)
1pps x 15
2pps x 8

Seated Alternating DB Curls
40's x 10
40's x 8

Standing EZ-Bar Curl
70lbs x 12
90lbs x 8
90lbs x 10

Cable Curls w/ Rope
90lbs x 12
110lbs x 10
110lbs x 8

Weighted Crunches
+35lbs x 15
+35lbs x 15
+35lbs x 15

Cable Crunches
110lbs x 15
110lbs x 15
110lbs x 15

I felt 100% today. Mouth soreness is pretty much gone. I actually finished this workout in 1 hour. I was forced to so that I could get to class.

The Gasman UK
02-25-2010, 01:33 AM
liking the DB press. grrr you're 5lbs ahead of me there! Damn this cutting - thats my excuse and im sticking to it ;)

LuNa
02-25-2010, 04:56 AM
Good job on annihilating the bi's :p.

james_w8lifter
02-25-2010, 05:47 PM
liking the DB press. grrr you're 5lbs ahead of me there! Damn this cutting - thats my excuse and im sticking to it ;)

Well my chest was toast after the inclines so the #'s were a little low on the DB presses;)... I am impressed with your lift numbers compared to your body weight though.


Good job on annihilating the bi's :p.

Thank for stoppin by man!

2/25/10

Legs/Calves

Squats (narrow stance, focusing on depth and form)
Bar x 15
135lbs x 15
155lbs x 10
155lbs x 10
155lbs x 10
155lbs x 10

RDLs
135lbs x 12
205lbs x 10
205lbs x 8
205lbs x 8

V-Squat
150lbs x 12
190lbs x 8

Seated Straight-Leg Calf Presses
2pps x 18
2pps x 15
2pps x 15

Standing Calf Raises
155lbs x 15
155lbs x 12

Good workout, legs were toast after I left the gym. Glad tomorrow's an off day because I'm gonna be sore tomorrow after all those squats.

Coke
02-25-2010, 11:17 PM
Nice job back-to-back bro.

james_w8lifter
02-27-2010, 08:32 PM
^Thanks guy

2/27/10

Back/Tri's/Abs

Pullups
x 8
x 6
x 6
x 6
x 5

Deadlifts
135lbs x 12
225lbs x 10
315lbs x 5.... (Had reps left in the tank but my grip failed, I guess the pullups toasted the forearms)
315lbs x 5.... (Same problem here)

Seated V-Cable Rows
150lbs x 12
180lbs x 8

Skullcrushers
70lbs x 12
90lbs x 8
90lbs x 8

Dips
x 10
x 8

Overhead DB Extensions
50lbs x 12
55lbs x 10

Hanging Straight-Leg Raises (Grip gave out on these as well)
x 8
x 7

Good workout, gonna have to invest in some straps though. I also ripped some skin off my right chin on the last set of deads. Not too bad though, just a lil blood.

AKMass
02-28-2010, 03:27 PM
Nice DLs buddy. I could never do pullups/chins BEFORE deads. You're coming back strong from the surgery, props!

james_w8lifter
02-28-2010, 05:35 PM
^Thanks bro

2/28/10

Shoulders/Legs/Calves

Standing OH Press
Bar x 15
95lbs x 12
115lbs x 10
135lbs x 7
155lbs x 4
135lbs x 6

DB Side Laterals (Drop sets)
25's x 8 / 15's x 12
25's x 6 / 15's x 10
25's x 6 / 15's x 12

DB Front Raises (Holding one DB with both hands)
40lbs x 12

Alternating DB Lunges (each side)
40's x 10
50's x 8
60's x 5
60's x 4

V-Squats
190lbs x 12
240lbs x 8

Seated Straight Leg Calf Presses
2pps x 15
2pps x 15
2pps x 15

Standing Calf Raises
155lbs x 15
155lbs x 12
155lbs x 10

Good workout, after the side raise drop sets my shoulders were blasted. I had a hard time holding onto the DBs during my lunges because of it lol.

Coke
03-01-2010, 08:47 AM
Fine session throughout James.

james_w8lifter
03-02-2010, 08:46 PM
^Appreciate it man

3/2/10

Chest/Bi's/Abs

Bench Press
Bar x 15
135lbs x 15
185lbs x 6
225lbs x 6
225lbs x 5
225lbs x 5
225lbs x 5

Incline DB Press
65's x 10
75's x 8
75's x 8

Cable Flyes
forgot weight x 15

Standing BB Curls (Wider than shoulder grip)
80lbs x 10
100lbs x 8
100lbs x 8
100lbs x 8

Hammer DB Curls
40's x 8
45's x 8
45's x 7

Hanging Knee Raises
x 20
x 18
x 15

Weighted Crunches on Medicine Ball
+30lbs x 15
+30lbs x 12

Felt really good today. 225 x 6 is a PR for me. I may have gone for a 7th rep if I had a spotter. I did more reps total (21) with the 225 than I have ever done in one workout as well.

The Gasman UK
03-03-2010, 03:32 AM
Good benching and strong BB curls! Congrats on the PR!

AKMass
03-04-2010, 08:37 PM
Nice job on the PR James! That's some very solid benching in general. Keep it up!

AKMass
03-08-2010, 08:55 PM
Where'd you go, bro?

james_w8lifter
03-14-2010, 01:13 PM
Where'd you go, bro?

Haha i'm not dead or anything. I've been really busy larely with school, work, family, etc. I'm still lifting and eating big. I'll be posting workouts again real soon. Maybe later on tonight if I have a chance:hello:

The Gasman UK
03-24-2010, 02:40 AM
How's things goin' James?

The Gasman UK
04-18-2010, 04:29 AM
Heloooooooooooooooo