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wignoadjones
11-12-2010, 09:42 PM
So I want to hold myself accountable to this community by reporting everyday on if I went to the gym or not that day which is the reason I am starting this up. I think I am going to start by trying the Up your bench 30lbs in 30 days (http://www.wannabebig.com/training/powerlifting-and-functional-strength-for-athletics/up-your-bench-press-30lbs-in-30-days/) program. I am doing this because I am trying to get a bigger chest...pics will follow. Also if you have any recommendations as to what kind of plan I should follow afterwards to get bigger I would love that. I have never had a plan when I go to the gym I'm kind of a noob hahaha I have never squatted or deadlifted and I found out through this site that those are two essential exercises to gain muscle mass!! So if you have any suggestions shoot!!

wignoadjones
11-15-2010, 06:31 PM
So day # 1...went GREAT!!!

I had never done a lot of these exercises before so a lot are going to start as PRs. My starting 1RM is 200 and my starting weight is 158.


Bench Press
1x45x10
1x65x10
1x95x8
3x130x3

Skull Crushers
1x40x8
2x50x10

Tricep Pushdowns
1x35x10
1x45x6
1x55x10

Squat
1x45x10
2x135x5

Lat Pulldown
1x50x10
2x75x10

Calf Raise
1x100x10
1x135x10(I thought this was going to be hard but I got it really easy so for second set I went up to 155)
1x155x10

2x10x20 Crunches with 10 lbs of weight since we don't have an ab machine at my gym.



If anyone has any suggestions on adjustments I should make I would appreciate it!!

wignoadjones
11-18-2010, 12:17 AM
Wenesday day #2

Workout journal week 1


Bench
95x12
115x10
135x8
150x3x2

Tricep pushdowns
25x10
45x6
55x10

Deadlift

115x5
135x5
155x5
205x3x2

Crunches with 25 lbs and mason twists with 10 lbs

wignoadjones
11-20-2010, 07:09 PM
Friday Day #3

Bench Press
45x10
95x10
135x6
170x2x2

Dumbell Benchpress
35x30

Skull Crushers
40x10
50x8x2

Tricep Pushdowns
35x10
60x10

Leg Press
90x6
180x6
270x6
360x6x2

Lat Pulldown
50x6
70x6
90x5
110x10x2 PR!!!!

Calf Raise
115x10
155x10
175x9x2

Ab Crunch
10x10
25x10x2