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ArjKing
08-25-2002, 12:14 AM
I'm pretty green so go easy on me guys. I just started about 6 weeks ago and I'm still experimenting with my routine and been talking to tons of people and been getting just as many different opinions. But now I think I'm onto something good so I figured I'd start a journal now because if I don't I'll wish i would have 6 months from now.

Here are my stats.

Age: 22
Height: 5'7"
Weight: 140lb
BF%: 10-12% Guessing

My goal is to gain 15 lbs of lean mass by Feb, 2003.

I will try to get a BF test and go out and buy some measuring tape in the near future.

Here is the new routine that I will start on Monday

Monday -- Chest/Tri's
Flat Bench
Incline Bench
Dips
Skullcrushers
Tricept Pushdown

Tuesday -- Back/Bi's
Lat Pulldown(until i can do chinups)
Seated Cable Row
Dumbell Row
Deadlifts
Standing BB Curl
Reverse BB Curl
Forearm Curls (2 sets)

Wednesday -- Rest

Thursday -- Shoulders
Overhead DB Press
Lateral Raises
Rear Delt Machine
Shrugs
Abs (5 sets until failure)

Friday -- Legs (8-14 reps)
Squats
Hack Squat Machine
Leg Extensions
Leg Curls
Straight Leg Calf
Bent Leg Calf (2 sets)

Sat & Sun -- Rest

ArjKing
08-25-2002, 12:19 AM
Seated OH DB Press (8x20) (6x30)
Standing Lateral Raise (2x10) (10x12) (10x15)
Close Grip Bench (9x65) (6x85)
French Press (8x30) (6x40)
BB Curls (8x50)(6x60)

ArjKing
08-25-2002, 12:24 AM
Flat BB Bench (7x115)(6x115)
Low Incline DB (8x40)(5x45)
Dips (4 real) (8x100)(6x100)
Lat Pulldown (8x90)(8x100)
Deadlift (7x135)(6x135)
BB Rows (8x25)(8x35)
Shrugs(10x90)

ArjKing
08-25-2002, 12:28 AM
My gym offers 1 free session with a personal trainer for new members. I didn't take the time to record my sets.

Squats (8x185)
Leg Curl
Standing Calf
Seated Calf
Walking Lunges

ArjKing
08-25-2002, 12:32 AM
OH Press (16x20)(9x30)(6x35)
Lateral Raise (15x15)(9x20)(7x20)
Rear Delt (12x60)(10x75)(6x90)
Standing BB Curl(12x40)(9x50)(5x60)
Rev EZ Curl (felt sharp pain in my left elbow tendon, skipped these)
Forearm Curl (30x30)(25x35)

MonStar
08-25-2002, 06:35 AM
Forearm Curl (30x30)(25x35)

ArjKing are these regular wrist curls or reverse wrist curls or what man? Journal looking good bro keep it up.

ArjKing
08-25-2002, 11:52 AM
ArjKing are these regular wrist curls or reverse wrist curls or what man? Journal looking good bro keep it up.

These are just dumbels I let hang to my side, palms facing in and I curl my wrist towards me.

ArjKing
08-25-2002, 06:40 PM
I ran 3 miles and it took me about 40 minutes total:(

I'm in terrible shape I know, I recently quit smoking and my lungs are still recovering.

Accipiter
08-25-2002, 06:57 PM
well at least you quit...it'll get better dude

Pup
08-25-2002, 07:07 PM
Props to you for quitting smoking :ninja:

ArjKing
08-25-2002, 07:34 PM
Thanks, its always tempting to sneak one, since my dad still smokes. But comments like this is what keeps me away from it.

ArjKing
08-26-2002, 08:38 PM
Flat DB Bench (15x40)(7x45)(5x50)
Incline DB Bench (10x35)(7x40)(4x45)
Assisted Dips (12x-40)(8x-30)(5x-20)
Skull Crushers (12x30)(6x40)(4x40)
Cable Tri Pushdown (15x30)(6x40)(5x40)

It seems like for the DB benches that it was my triceps that failed before my chest did. I wonder if I'm doing them right. I think next time I will include a flat DB fly excercise, 5 excercises seem kind of light, any suggestions?

PowerManDL
08-26-2002, 08:50 PM
Just remember....once you give up smoking, you can never have another cigarette or a ninja will chop off your head.

ArjKing
08-27-2002, 04:48 PM
Pulldown (15x80)(11x100)(4x110)
Bent Over Row (15x45)(8x60)(8x65)
Dead Lift (10x115)(8x135)(4x165)
BB Curl (10x40)(6x50)(4x50)
Rev EZ Curl (Pain)
Shrug(20x115)(10x135)(7x165)
Forearm Curl (12x40)(15x30)(25x20) <----started too high, decided to strip down.

This was my first back day with this routine. This is where I really need your comments. How does this setup look to you guys? Back is definitely my weakest muscle group, so I was really trying to concentrate on form. The pulldowns were really hard for me, I tried using a 'false grip' like Ozzy said, I think I felt it in my lats, but it was nothing like a bicep pump. I'll have to wait and see how sore I am. The bent rows are really good, I def felt somethign there. I could have done a few more reps on my last set of deads but I pussed out. The reason why my BB curl is weaker than last time is (besides that I worked really hard doing back) because I really concentrated on form and stretching out the eccentric movement, on my last rep of each set I would just hold the bar out in front of me for as long as I could. The reverse grip easy curl hurt alot so I stopped. Right where my wrist extensor meets my left elbow, there is a sharp pain when I do those curls, but not on normal BB curls. Should I just skip this excercise or replace it with something else? Any suggestions?

ArjKing
08-28-2002, 10:56 AM
I ran 3 miles, took me about 40 minutes.

ArjKing
08-28-2002, 10:09 PM
If I want to plan ahead and strengthen my grip, would it be enough to do grip excercises like static hold once a week or should I do them more often.

ArjKing
08-29-2002, 12:03 AM
I did a BF% test on one of those scales that you put in your height and it tells you your BF. I scored 15%, I don't know how accurate this is because my friend who is 3 inchest taller than me and seems much leaner and stronger scored 20%.

ArjKing
08-29-2002, 12:18 AM
And I weighed Myself at 140.9lb on 08-29-2002

ArjKing
08-29-2002, 09:45 PM
OH DB Press (13x25)(10x30)(7x35)
Lateral DB Raises (14x15)(7x20)(4x20)
Rear Delt Machine (13x70)(9x80)(5x100)

Static Grip DB (60lb for 60 seconds)
Farmer's Walk (50lb for 50 seconds)

I improved on my OH and rear delt. I regressed on the lateral raises but I think that is because I was alot more strict in my movement this time.

I did a variety of ab exercises. I'm still not sure what I should do, regular cruches, incline crunches, hanging crunches. My abs seem pretty week. I tried incline with a 25lb plate on my chest, but really got in the way. I'm not sure how often I should train abs.

ArjKing
08-29-2002, 10:19 PM
I'm not sure exactly how to take measurements. I just flexed and took the thickest part of the muscle, took the waist at my bellybutton, lats relaxed, everything cold, on the right side of my body.

Upper Arm 12"
Forearm 9 1/2"
Wrist 5 5/8"
Neck 13 1/2"
Chest 35 1/4"
Waist 30 1/2"
Thigh 19 1/2"
Calf 12 1/2"
Ankle 7 1/4"

ArjKing
08-30-2002, 06:03 PM
Squat (21x115)(16x135)(12x155)(10x185)
Hack Machine (17x90)(12x140)(10x160)
Leg Curl (16x80)(5x100)(5x90)(6x70)
Standing Calf (20x140)(15x180)(14x220)
Seated Calf (15x35)(14x45)

ArjKing
09-01-2002, 09:49 PM
I ran 2 miles at 4.5mph.

So, I have to eat 2800 calories a day? To help out with this I opened up a fitday journal. I purposely ate more than normal today and I didnt even make 2600 cal. I know that's just a midnight snack to most of you guys but that's alot to me. Going to the gym is the easy part.

ArjKing
09-02-2002, 03:08 PM
Weight at 1:45 PM 142.4 lbs

30 minutes before workout - Gatorade Energy Bar

Mixed water with 1 scoop dry Gatorade and sipped it during workout.

In locker room after workout I mixed 4 scoops dry Gatorade with water and drank most of it on the ride home. 60 grams of sugar.

30 minutes after my workout I made myself a whey shake mixed with water for 41 grams of protein.

I'm gong to try this system for a week and see what happens. I figure at the very least it helps me get more calories in, as I have a hard time reaching 2800 every day.

Here is my workout:

Flat DB Bench (14x40)(12x45)(8x50)
Incline DB Bench (12x35)(8x40)(6x45)
Assisted Dip (11x-40)(7x-30)(3x-20)
Skull Crusher (17x30)(6x40)(5x30)
Cable Pushdown (18x30)(6x40)(9x35)

Looks like I improved on my benching. Next week I plan on using the 45,50,55 lb dumbells and see how that works. I had a stranger spot me no my last set of incline and I think I hurt myself anyway, I'm not sure. After that my triceps were very pumped, painfully so, especially my right arm near my elbow. I felt very weak after that and not able to do as many dips and skull crushers as I would have liked.

ArjKing
09-03-2002, 07:41 PM
Lat Pulldown (13x90)(10x100)(8x110)
BentOver Rows (16x55)(9x65)(7x75)
Deadlift(12x135)(7x155)(2x175)
BB Curl (15x30)(13x40)(6x50)
Shrug (22x135)(17x165)(10x195)

Another akward back day, I think I am improving though. I'm not exactly sure how many deadlifts I should be doing or if I should be doing them every week. My spinal erectors were really pumped after the second set. I hope I didn't hurt something. My forearms were really sore by the end, lots of pain in all kinds of different places so I decided to skip the wrist curls.

ArjKing
09-06-2002, 08:12 PM
OH DB PRess (13x35)(8x35)(7x35)
Lateral Raise (13x15)(10x15)(8x15)
Rear Delt machine (13x80)(8x90)(6x100)

ArjKing
09-08-2002, 03:02 PM
Squats (18x125) (17x135)(14x165)(10x185)
Hack Machine (19x110)(16x150)(10x180)
Leg Curl (18x60)(8x80)(8x80)
Standing Calf Raise (22x140)(17x180)(15x220)
Seated Calf Raise (17x35)(15x45)

I was very tired by the end of this week. My workout kind of sucked from being so tired and training late at night but I forced myself to progress just a little bit. I'll have to try twice as hard next time.

I'm feeling really fat. I know I havent gained that much weight, maybe 10 lbs, but I think I'm going to have to start cutting soon. I hate being a fatass. I think I gained 5lb just in the last week from eating so much.

ArjKing
09-11-2002, 12:04 AM
Weight 144.9 lb 2pm

Flat DB Bench (16x40)(9x50)(6x55)
Incline DB Bench (14x35)(10x40)(8x45)
Assisted Dips (12x-40)(8x-30)(5x-20)
Skull Crushers (17x30)(15x30)(9x40)
Cable Pushdown (18x30)(12x35)(8x40)
Cruches (20,25)
InclineCrunches(20x0)(20x1) 0 is at lowest incline, 1 is 1 peg inclined

ArjKing
09-11-2002, 12:12 AM
Pulldown (13x100)(10x110)(6x120)
Bent Over Row(17x60)(12x75)(6x85)
High Cable Row(15x60)(11x80)(8x90)
BB Curl (14x40)(8x45)(6x50)
Shrug in Rack (20x165)(10x205)(6x225) <-- counting the bar as 45

I rode my bike on the bike path near my house for 50 minutes first thing in the morning. I took a cheap ECA stack 15mg/90mg and I don't think it kicked in until later. It took me a half an hour riding out before I turned around, then it took me 15 minutes to get back! Yesterday I had 2 BF tests at the gym, one 3-point caliper and the other an electronic grip test. One read 9% adn the other read 8%. But I still feel fat, can't see my abs at all. So I'm going to do more cardio and reduce my calories a bit and see what happens with my weight and my lifts.

ArjKing
09-11-2002, 12:14 AM
Oh yeah, I decided to give deadlifts a break this week, my back feels funny and I hear its hard to do squats and DL every week together.

ArjKing
09-11-2002, 05:37 PM
60 minutes of bike riding with an ECA stack.

I calculated my BF to be 13% with some calipers I bought. The measurement itself is not important to me right now. Just want to use the same method in 2 week so to compare.

ArjKing
09-11-2002, 05:41 PM
It's been awhile since anybody has left a response here. It would be nice to hear SOMETHING from somebody, good job, bad job, whatever. I was thinking about that today and then realized that I don't really post in anybody else's journals so I guess what goes around comes around. I'm starting to post now, for what its worth. Damnit I really need to get laid!

iamstevo
09-11-2002, 11:03 PM
You seem to be doing pretty good on your lifts, keep it up. Are you gaining any in size? How long have you been lifting now, going to failure every set puts a lot on the CNS. You might need to SD soon.

ArjKing
09-11-2002, 11:56 PM
Pretty good? Pretty good?!?

Have I gained some size? Yeah I've gained both fat and muscle, I'll post some pics just as soon as I hit 170 ;)

iamstevo
09-11-2002, 11:59 PM
Heh, make sure you post some before/after pics.

ArjKing
09-13-2002, 11:43 AM
OH DB Press (13x30)(8x35)(6x40)
Lateral DB Raise (14x15)(12x15)(6x20)
Rear Delt Machine (15x80)(12x90)(8x100)
Abs: Crunches

ArjKing
09-16-2002, 05:38 PM
Squat in Smith (18x135)(15x155)(15x175)(11x195)
Hack Squat (20x130)(19x160)(15x190)
Leg Curl (20x60)(15x70)(12x80)
Standing Calf (51x160)(17x200)(11x220)
Seated Calf (16x45)(16x55)

ArjKing
09-16-2002, 09:51 PM
Weighed in at 145.5 lb at 7:45 pm, so it would seeem like i haven't lost any weight even though my caloric average is 500 less than last week, i'm actually doing cardio, and I'm still gaining strength. I'm not sure what's happening to my body but I kinda like it. I feel leaner and I'm not loosing weight, I think I'll keep doing this until I stop gaining strength or can finally see my abs, and then evaluate it from there.

Flat DB Bench (14x45)(11x50)(8x55)
Incline DB Bench (15x35)(8x45)(5x50)
Assisted Dips (15x-40)(10x-30)(5x-20)
Skull Crushers (17x30)(9x40)(9x40)
Tri Pushdown 16x35)(12x40)(10x45)
Abs - Crunches

ArjKing
09-19-2002, 07:04 PM
Pulldown (15x100)(11x110)(8x120)
Bent Over Row (16x65)(14x75)(10x85)
High Cable Row (15x70)(9x90)(5x100)
BB Curl (12x45)(8x50)(5x55)
DB Shrug (15x50)(15x60)(10x75)
Back Extentions (15x0)(12x0)(10x10)

ArjKing
09-23-2002, 04:50 PM
I've decided to give HST a shot. I am deconditioning for this week, I figure I have enough info with my pervious lifts to determine my maxes. I bought one of those fancy bodyfat bathroom scales. This morning it read 143 lb @ 18% BF.

My shoulder kinda hurts, I hope it heals by the time I start lifting a week from today. My diet sucked this weekend, I went to a bunch of family parties and ate a bunch of crap so I didn't even bother with fitday.

ArjKing
09-25-2002, 04:00 PM
I woke up and weighed myself 142.5 lb @ 17% BF. Rode my bike for an hour this morning.

ArjKing
09-26-2002, 05:36 PM
here is a preliminary routine i made on excel that I plan on starting monday. I incremented by 5% of the given max, thats why the numbers are kind of funny. Obviously I won't be able to increment by 1.75 lbs so I'll have to made due with the equipment I have. I bought some 2.5 lb wrist weights and some 1 lb weighted gloves for this reason.

ArjKing
09-28-2002, 03:26 PM
Not being able able to work out due to SD for HST has gotten my body all out of wack. I feel really lazy and unmotivated. I've had alot of cravings for icecream and I've even had a few cigarretes. I have done cardio 3x this week but that's about it. Hopefully feeling this way is just temporary and my enthusiasm will be back to normal when I start my first day of HST on Monday. It's really amazing how much I depend on working out to feel good.

ArjKing
10-01-2002, 08:32 PM
Workout for 9-30-2002

First day of HST

Weight: 142.5 lb BF: 17%

Incline Bend Dumbells 15 x 31lb DBs
Assisted Dips 15 x -50 lb Machine
Lat Pulldown 15 x 75 lb
BO Rows 15 x 50 lb BB
OH Press 15 x 22.5 lb DBs
Lat Raise 15 x 11 lb DBs
Rear Delts 15 x 60 lb Machine
Skull Crusher 15 x 22 lb EZ
Bicep Curl 15 x 30 lb BB
Shrugs 15 x 45 lb DBs
Hack Squat Mach. 15 x 140 lb
Leg Curl 15 x 50 lb
Standing Calf 15 x 150 lb