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gtsukada
08-06-2002, 11:47 PM
This is my first real attempt at getting big so feel free to rip apart my routine. Please add or drop exercises anywhere in my routine that you find mistakes. I've been lifting for a couple of months but nothing real serious. I've decided to start this journal as a way to track my progress and reach my goals.

I'm currently 6'1 and about 185 pounds, i figure my bodyfat to be anywhere in the neighborhood of 15%-18%. For the last few weeks i was bulking and clocked in at about 195 pounds. Basically i felt way to fat and my pants just couldn't take it anymore.

My starting goal is to weigh around 200 and drop my bodyfat level considerably.

Here is my routine i've decided on, a little variation on the WBB Routine 1

Day 1 - Chest
Day 2 - Off
Day 3 - Leg
Day 4 - Off
Day 5 - Back / Biceps
Day 6 - Off
Day 7 - Shoulders / Triceps

DAY 1

Chest:
Flat Barbell Bench Press 2 x 6-8
Decline Barbell Bench Press 2 x 6-8
Machine Flyes 2 x 6-8
Dips 2 x 6-8
Crunches 2 x Failure

DAY 3

Legs:
Squats 2 x 6-8
Leg Extension 2 x 8-10
Leg Curls 2 x 8-10
Standing Calve Raises 4 x 10

DAY 5

Back:
Pull Downs 2 x 6-8
Deadlifts 2 x 6-8
Barbell Rows 2 x 6-8
Shrugs 2 x 6-8

Biceps:
Barbell Curls 2 x 6-8
Hammer Curls 2 x 6-8

DAY 7

Shoulders:
Military Press In Rack 2 x 6-8
Seated Dumbbell Press 2 x 6-8
Standing Lateral Raises 2 x 10

Triceps:
Close Grip Bench Press 2 x 6-8
Cable Tricep Extensions 2 x 6-8

I also do cardio 3 times a week, basically i unload a truck at 5 AM. It's a good hour and a half workout. I do this Monday, Wednesday, and Friday for three days a week.

I will probably be starting pretty light with most of the exercises to get a good feel for the weight i should be doing. Once i get a good feel though it's on.

I will also try to post some pics of myself later for progress references too.

millertime
08-07-2002, 07:01 AM
Good luck, trying to get to 200lbs.

MonStar
08-07-2002, 07:04 AM
Good luck man, training program looks solid. :D:D

gtsukada
08-07-2002, 11:36 PM
Today was a pretty good day i felt the burn, but i also felt it in my shoulders while doing flat bb presses and flyes. Me thinks that my shoulders are taking on most of the weight and not my chest. My chest and my shoulders are both extremely underdeveloped so i'm not sure what is going on. I could also feel it in my upper arms while i was doing the machine flyes so i think my upper arm is just trying to play catch up.

Anyways

Flat Barbell Bench Press 50 x 8, 55 x 8, 60 x 4
Decline Barbell Bench Press 50 x 8, 55 x 8
Machine Flyes 60 x 8, 70 x 8
Dips 8, 8
Crunches 35 @ 115lbs, 15 @ 120lbs

gtsukada
08-11-2002, 04:43 PM
had to skip my leg workout on friday, due to soreness from truck. so i'm going to wait on that a bit. now onto the back!!

Pulldowns 110 x 8, 120 x 6
Deadlifts 105 x 8, 105 x 8
Barbell Rows 50 x 8, 55 x 6
Shrugs 45 x 8, 70 x 6
Barbell Curls 50 x 8, 60 x 8
Hammer Curls 25 x 8, 25 x 6

not a bad day, but i can tell i still need more weight in my reps.

gtsukada
08-16-2002, 01:19 AM
well this is first time back on the computer in a few days, but i've been keeping up with the workouts.

Shoulders

Military Press 25 x 8, 25 x 8
Seated DP 40 x 8, 45 x 8
Standing Lateral Raise 20 x 8, 25 x 6
Bench Press 135 x 8, 155 x 6, 185 x 6
Tricep Extensions 80 x 8, 90 x 6

This was the first time i've even done close grip benchpress and let me say, i don't like it at all. When bringing the bar down it puts a lot of stress on my wrist. In the future i think i may replace this exercise with something different. I've also found that i've not been gripping the bar correctly. I've been gripping the bar a bit too closely so when i bring the bar down to my chest my elbows tend to point out. I've widened my grip a few inches and feel better when i press, i've also found that my bench press weight has dropped a few because of this. oh well, all in the name of experience.

gtsukada
08-16-2002, 01:27 AM
8/14

Flat Barbell Bench Press 55 x 8, 60 x 6
Decline Bench Press 50 x 8, 55 x 6
Bench Press* 135 x 8, 155 x 6
Cable Flyes** 50 x 8, 50 x 7
Dips 20
Crunches 120lbs x 20, 120lbs x 15


Thoughts
* I tried benching the correct way and i've found that my weights have dropped considerably, i was barely able to get the bar up at 185. On the other hand i didn't experience any pain in my wrist.

** I've decided to trade the pec dec for cable flyes, i can really feel them tear up my chest and i love it.

Over all i thought this was a damn good day, i was really able to feel it.

ericg
08-16-2002, 10:21 AM
Originally posted by gtsukada
8/14

Flat Barbell Bench Press 55 x 8, 60 x 6
Decline Bench Press 50 x 8, 55 x 6
Bench Press* 135 x 8, 155 x 6
Cable Flyes** 50 x 8, 50 x 7
Dips 20
Crunches 120lbs x 20, 120lbs x 15


Thoughts
* I tried benching the correct way and i've found that my weights have dropped considerably, i was barely able to get the bar up at 185. On the other hand i didn't experience any pain in my wrist.

** I've decided to trade the pec dec for cable flyes, i can really feel them tear up my chest and i love it.

Over all i thought this was a damn good day, i was really able to feel it.

Im confused, are your number in Kilo's and pounds??? I mean you did 55*8, 60*6 on Flat BB Bench Press, then you attempted 185?? very confusing.

gtsukada
08-16-2002, 06:43 PM
the 185 is with a regular bench press with a bar. it's total weight in pounds. 45 for the bar, 2 45 plates, and 2 25 plates. 45 + 45 +45 + 25 + 25 = 185lbs

ericg
08-16-2002, 09:24 PM
ok so whats the "Flat Barbell Bench Press"?? you did 55 x 8 and 60 x 6. Do you happen to mean Dumbells?

gtsukada
08-16-2002, 10:07 PM
yes the 55 x 8 and the 60 x 6 where dumbells. next time i need to pay more attention to what i write :)