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spl_373
08-15-2002, 12:26 PM
Hey everyone, I decided to post an online journal to possibly help get ideas, encouragement, help and even to possibly help others to maybe not make the same mistakes I did/have etc.

I don't plan on updating this everyworkout, but instead to just make frequent updates when my routine has changed or I break through a plateau or just to show my progression over a period of time.

As of today, August 15th, 2002, I have been training for 1 year and 3 months. So instead of starting my journal off from today, I think I will give an overview of what I have done so far, starting back in June of 2001.

Please understand that the training methods that I used when I first started, I no longer stand by. And therefor only really need help critiquing my current routine etc. when they are posted.

I'll post my workout history in a series of about 3 or 4 posts.If its too boring and long you can just skip to my current routines hehe.

spl_373
08-15-2002, 12:53 PM
My Workout History Part 1

June 2001:
Height: 6'1
Weight: 155
Left Bicep: 13
Right Bicep: 13.5
*Yes, :( Biceps where the only measurement I took before I started working out
Goal: gain weight/bulk

My first ever routine was the beginners program from Arnolds book that I found laying around the house. :) It was a full body routine *sigh* that I did 3 or 4 times a week! This is the routine that I used for the first 5 months. here it is, no laughing please.:P

June 2001
Deadlift 3X15 110lbs
Bench Press 3X10 95lbs
Squats 3X15 100lbs
Barbell Rowing 3X12 60lbs
Press Behind Neck 3X12 50lbs tuttut
Lateral Raises 3X12 12lbs
Standing Barbell Tricep Extensions 4X12 45lbs
Dumbell Curls 3X12 25lbs
Leg Riases 3X25
Sit Ups 3X25

Now here where the poundages for November

Deadlift 3X15 160lbs
Bench Press 3X10 130lbs
Squats 3X15 155lbs
Barbell Rowing 3X12 115lbs
Press Behind Neck 3X12 90lbs tuttut
Lateral Raises 3X12 20lbs
Standing Barbell Tricep Extensions 4X12 75lbs
Dumbell Curls 3X12 35lbs
Leg Riases 3X25
Sit Ups 3X25

During this time period I did suplement with creatine, and took a post workout shake. Did not keep track of calorie intake or protein consumption. I was also playing hockey 2 times s a week during this time period.
My bodyweight went from 155lbs to 186lbs, no measurements where taken at this time. At this point I started reading up on bodybuilding and gaining weight and began my first split program...

spl_373
08-15-2002, 01:26 PM
My Workout History - Part 2

November 2001
Height: 6'1
Weight: 186

In Nobember I started a 4 day split. I began to experience some shoulder pain in March. This was probably due to press behind the neck (which I no longer do) and bad form on bench press, ie bouncing bar off chest :(, and from not working out my shoulders enough.

Here is my split and poundages for November, I had been working out for 5 months at this poing. and I used this routine for 5 more months up until March of 2002.

Day 1 - Legs
Squats 3X15 155lbs
Calf Raises 5X15 (no weight)
Leg Extensions 3X12 (didnt record lbs's)

Day 2 - Chest/shoulders
Bench Press 3X10 130lbs
Flys 3x12 25lbs
Incline db press 3X12 30lbs
Standing press 3X8 80lbs

Day 3 - Back
Deadlift 3X15 160lbs
Press Behind Neck 4X8 100lbs
Barbell Rowing 3X12 115lbs (baaaaaad form)

Day 4 - Arms
Skull Crushers 4X12 80lbs (brutal form btw)
Dumbell Curls 3X12 30lbs (bad form too)
Barbell Curls 3X8 80lbs (and u guessed it, bad form)

and by March here where my new poundages....

Day 1 - Legs
Squats 3X15 170lbs
Calf Raises 5X20 (no weight)
Leg Extensions 3X12 (didnt record lbs's)

Day 2 - Chest/shoulders
Bench Press 3X10 150lbs
Flys 3x12 30lbs
Incline db press 3X12 45lbs
Standing press 3X8 95lbs

Day 3 - Back
Deadlift 3X15 180lbs
Press Behind Neck 4X8 115lbs
Barbell Rowing 3X12 115lbs

Day 4 - Arms
Skull Crushers 4X12 95lbs (brutal form btw)
Dumbell Curls 3X12 35lbs (bad form too)
Barbell Curls 3X8 90lbs (and u guessed it, bad form)

I still supplemented with creatine, and a post workout shake. After this 5 months I gained another 10 pounds and now was up to 196 pounds. I still didnt record any measurements at this point. For the next month I did a 5 day split, which was very similar to this split except I had a day for shoulders in wich I did upright rowing, lateral raises, and front raises, no real gains durring this 1 month period, so I wont bother posting the details.

After this I started a new routine that I still use today......

spl_373
08-15-2002, 01:55 PM
My Workout History Part 3

As of March 2002
Height: 6'1
Weight: 196lbs
Supplements: Creatine, glutamine, Flax, multivitamine, Nlarge2

The split that I started then, was a 4 day split.

Day 1 - Chest and Tri's
Bench Press 3X10 150lbs
Incline db press 3X10 45lbs
Flys 3X10 30lbs
Skull Crushers 4X12 90lbs

Day 2 - Back and Bi's
Deadlift 3X15 180lbs
Barbell Rowing 3X12 100 ( I went backwards due to bad form before)
Shrugs 3X15 60lbs each arm
Barbell Curls 3X12 70lbs
Preachers Curl 3*6 25lbs
hammer Curls 3X8 25lbs

Day 3 - Deltoids
Standing Press 3X8 90lbs
upright rowing 3x12 70lbs
lateral raises 3X12 20
front raises 3X12 20

Day 4 - Legs
Squats 3X15 170lbs
Leg Extensions 3X12
Leg Curls 3X12
Calf Raises

I used this until the middle of May 2002, in which I weighed in at 200lbs, 4 lbs heavier then in March. At this time many of my big lifts had started to go up considerably. My protein intake is much higher, at least 200 grams of protein a day, and 4000+ calories a day.

spl_373
08-15-2002, 02:25 PM
In May of 2002 I changed my routine to a 3 day split and started concentrating on the 3 big lifts and added dips into my tri routine, strength has gone up considerably since then.

On May 17th I finally took some measurements:
Neck 16.13
Chest 42.50
Left Bicep 14.13
Right Bicep 14.75
Left Forearm 12.25
Right Forearm 12.25
Waist 34.00
Left Quad 20.88
Right Quad 21.50
Left Calf 14.25
Right Calf 15.00


Poundages for May of 2002

Day 1 - Chest and Tri's
Bench press 10X160 7X165 5X170 4X170
Incline db press 3X12 45lbs
Dips (didnt start till July :( )
Flys 3X10 35lbs
Skull Crushers 3X12 80lbs

Day 2 - Legs and Shoulders
Squats 200X15 210X12 220X10
Leg Extensions 3X12 (done on a flex band machine)
Leg Curls 3X12 (done on a flex band machine)
Standing bb press 10X90 8X90 8X90
Upright Rowing 3X12 80lbs

Day 3 - Back and Bi's and Forearms
Deadlift 200X15 210X12 220X10
Barbell Rows 3X12 110lbs
1 arm db rows 3X12 45lbs
Barbell Curls 3X12 70lbs
Preachers Curl 3X8 25lbs
Hammer Curls 3X10 25lbs
Wrist Curls 3X15 80lbs

My most current stats now of August 7th, 2002 are as follows:
Neck 16.50
Chest 44.13
Left Bicep 14.63
Right Bicep 15.25
Left Forearm 12.75
Right Forearm 12.75
Waist 33.50
Left Quad 22.75
Right Quad 24.00
Left Calf 14.75
Right Calf 15.25
Weight: 203lbs

Day 1 - Chest and Tri's
Bench press 10X185 7X185 4X190
Incline db press 55X12 55X10 55X8
Dips 12 10 10 (no weight yet :( only been doing them for a month)
Flys 45X10 45X10 45X8lbs
Skull Crushers 90X12 90X10 90X8

Day 2 - Legs and Shoulders
Squats 260X15 280X15 300X12 300X10
Leg Extensions 3X12 (done on a flex band machine)
Leg Curls 3X12 (done on a flex band machine)
Standing bb press 12X90 10X100 6X110
Upright Rowing 3X10 110lbs

Day 3 - Back and Bi's and Forearms
Deadlift 220X15 230X13 240X10
Barbell Rows 3X12 110lbs (strict form)
1 arm db rows 3X12 55lbs
Barbell Curls 80X12 80X10 80X8
Preachers Curl 25X10 25X10 25X8
Hammer Curls 3X10 25lbs
Wrist Curls 3X15 90lbs

spl_373
08-17-2002, 12:04 AM
Before I post any of my future progress, I thought I'd list my short term goal.

I plan to continue to bulk (I've been bulking for 15 months), until I reach 220 pounds, hopefully by next spring. While bulking I hope to keep body fat under control. Ideally still be able to see abs faintly. I have managed to do this so far while gaining 50 pounds. If this goal is reached, I will most likely cut for summer.

a quick question, how much time in general should I leave for cutting, if say I wanted to be cut by July? I know it depends on how much I need to cut, and on my body type etc. I am an ecto by the way. any idea? Say if my body fat started somewhere in the low teens.

Alex.V
08-17-2002, 12:41 AM
If it's in the low teens? Depends on absolute weight, of course. And it depends how lean you wanna get. You want to drop to 10%, that' one thing. But dropping to, say, 6-8% and keeping muscle will take MUCH longer.

spl_373
08-17-2002, 01:20 AM
Hmm well its hard to really say where I'd like my bodyfat to get to, since I've never cut before. I basically want to get bodyfat low enough so that my abs are well defined, I guess I'll stop when I feel it looks good enough. I don't want to lose too much muscle in the process. I'd probably say in the 8% range...say from 13% to 8% how long would I be looking at if I keep to a strict diet, and cardio etc.