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adam4444
11-03-2002, 07:03 PM
11/3 bench 10reps-170,8 reps-185,6 reps-195,4 reps205,4 reps 215
preacher curl-10 reps 95,8 reps 105,6 reps115,4 reps 120,4 reps 130
curl(bent wrist w/ 5olb dumbells)3 sets of 10...negative lift
french curl 10 reps-40,8 reps-50 8reps 50 6 reps 70
(negative)
military press 3 sets 10w/ 70 lb
ab wheel 1 set 100(5o straight,25 to each side)slow
height:6ft wt:192 bicep:15 1/2 in. waist 34 thigh 25calf 15 chest 45

adam4444
11-05-2002, 03:48 PM
11/4 squats 12-135, 10 155,8-175,6-205,6-215
leg ext. 3 sets 10 145 lb
leg curl 3 sets 10 70 lb
calf raises 3 sets 10 175
ab wheel 100(50 straight 25 to each side)

The Calvinator
11-05-2002, 03:50 PM
what are your stats?? age, height, weight, goals, etc....

The Calvinator
11-05-2002, 03:51 PM
sorry, saw them above, what are your goals then?

adam4444
11-05-2002, 04:14 PM
havent really set any. i enjoy just training and advancing as i can.so far so good.. advances so far(from june)
max bench- from 155 to 225
preacher curl(max)-from 100 to 160
standing curl(max)-from 120 to 175...i dont max out on legs,but i train them twice a week and have went up on each exercise listed for 11/4 significantly. my goals are to feel strong and look good :D

adam4444
11-05-2002, 05:10 PM
11/5 rest/cheat day

adam4444
11-06-2002, 05:44 PM
11/6 bench 10 reps-170,8 reps-185,6reps-195,6reps-205,4reps-215,2 reps-225
curl(standing)10 reps 75,8reps-85,6reps-90,6 reps-100,4 reps-120
tricep push downs-10 reps-130,8 reps 150,6 reps170,4-reps-200 8 reps130(emphasis on neg.)
lat pull downs 2 sets 10-130 2 sets 10-115(emphasis on neg.)
seated military 3 sets 10 -4o lb db (super slow)
shrugs 3 sets 15 45lb in each hand
ab wheel 1 set 110(50 straight 3o to each side)

adam4444
11-08-2002, 05:10 PM
11/7 repeat of 11/4 workout

adam4444
11-09-2002, 10:54 AM
11/8 bench 10 reps170,8 reps 185, 6 reps 195 ,6 reps 205,4 reps 215
preacher curl 10 reps-95,8 reps 105,6reps 115,4 reps 120,4 reps 125
curl(bent wrist)3 sets of ten w/ 50 lb b.b.(negative emphasis)
lat pull downs- 3 sets of ten-150 lbs(super slow both ways)
military press -3 sets of ten w/ 70 lbs
ab wheel(110,50 straight ,30 to each side)
tricep push downs-10 reps 130,8 reps150,6 reps170,4 reps 190 did 130 emphasis on negative until failure after last set

adam4444
11-10-2002, 11:18 AM
11/9 rest

adam4444
11-10-2002, 11:22 AM
11/10 changed routine a little
bench-1set of 15- 155
3 sets of 10-185
curl- 1 set of 21's w/55lbs,
2 sets of 10 w/75 lbs
french curl-3 sets of ten w/5o lbs
military press- 3 sets of 10 w/ 50 blbs
ab wheel 110reps(50 straight,30 to each side)

adam4444
11-10-2002, 04:13 PM
11/10 felt extra good today
added 3sets 10 incline bench w/ b.b. (50lbs. each)emphasis on negative
3 sets 10 standing curl 50 lbs(SUPER SLOW)
1 set french curls 5olbs negative emphasis till failure
1 set extended wrist curl emphasis on neg. w/ 5olbs
3 sets of 10 lat pull downs 150
feelin' bout swole right now
6' 195,biceps 15 3/4 in.,forearms 14 1/2 in,14% bf,25 inch thigh,15 inch calf,46 inch chest ,34 inch waist

adam4444
11-10-2002, 05:11 PM
anyone reading this? if so let me know if you could helpme out...thanx

Paul Stagg
11-11-2002, 03:14 PM
Looks good.

I woul dadd in a row, and move the direct arm stuff to last on upper body day.

You might also want to consider SLDL in place of the leg curls, and I'd rather see a lunge or something instead of the leg ext... but that's just my preference.

adam4444
11-11-2002, 06:06 PM
11/11 lat pull downs 3 sets 10 180(super slow)
tricep push downs 3 sets of 10 170(emphasis on neg.)
buterflies(machine)3 sets of 10 200
military press 3sets 10 90 lbs
ab wheel 110(50 straight 3o tro each side)
cable curls 3 sets 10-180(emphasis on neg)
1 set tricep pushdowns w/ 150 until failure(neg emphasis)
1 set cable curls w/ 150 until failure(neg emphasis)
got back on em tonight did 2 sets of ten bent over rows80 lbs...bet ill feel them tomorrow:whiner: lol

adam4444
11-12-2002, 07:54 AM
11/12 cheat/rest day

The Calvinator
11-12-2002, 10:28 AM
What are butterflies??
It looks like you have got some good strength. how long have you been training for? Isn't your chest sore when you do bench again only 2 days after? I noticed that you also did some back exercises 2 days in a row. This will eventually turn into overtraining and maybe some injury if you arent careful. Plus you wont be giving your muscles enough time to heal.
Are your plans to get some mass, or just basically look good? are you planning to do cardio? you also might want to try a new training split, i like mine, of course, and monstar has a good split too, depending what you want toget out of your workouts

adam4444
11-12-2002, 01:24 PM
ive been lifting(pretty much same routine)for 5 months.as for my cardio i run at least a mile a day(except my cheat day)w/my dogs.i dont really get sore thats why i have been doing bench and other excerciseson consecutive days and usually this is on sundays and mondays w/ a rest or leg day onsaturday and a cheat day on tuesday. am i giving my muscles enough rest?
yeah,id like to add some mass.im currently6' 193 w/ a 16%bf.
id like to be around 205-210 w/ a 10-13%bf.also my bench max is about 235...id like to get it around 275.i play alot of ball so im also tryin' to keep my flexibility.....

The Calvinator
11-12-2002, 04:52 PM
i think you should concentrate on doing more than one or two exercises per body group, i only do chest once a week and i can bench 325, i started about 3 months ago at about 255 for my max. you dont need to train aften, its how hard you train when you do. i do 4 exercises with 3 sets each and about 4 light sets of warmup just to get the blood flowing. i like to go til failure on my 2nd and 3rd sets to blitz my muscles. my split is
sun- off
mon- chest
tues- back
wed-legs
th-shoulders
fri-arms
sat-off

i like this because i can concentrate on one muscle group for at most an hour at a time. i go up in weight every week. just some thought. i like monstars split as well, but i dont like doing, lets say biceps and back, on the same day because i cant get one or the other fully killed. i will check back soon if you have any discrepancies.

adam4444
11-12-2002, 04:56 PM
ill give it a try...i work out alone..so kinda scared about using more weight

The Calvinator
11-12-2002, 11:18 PM
try using a DB exercise then so you can gto til failure without a spotter.

adam4444
11-13-2002, 04:48 PM
11/13bench-10 reps 170,8 reps 185,6 reps 195,6 reps 205,4 reps 215
standing curl- 1 set of 21's w/ 50 lb,2 sets 10 w/ 75 lbs
incline bench-3 sets 10 w/ 40 lb db's
decline bench 3 sets 10 w/ 40 lb. db's
bent wrist curls-3 sets 10 w/50 lb db's
skulls-3 sets 10 w/ 70 lbs
ab wheel-110(50 nstraight,30 to each side)
weighed 203 today w/16% bf
jumped back on 'em 2night
1 set incline bench 50lb db's until failure
1 set decline bench 50 lb dumbells until failure
1 set 21's 55 lbs
1 set french curls 55 lbs until failure

The Calvinator
11-13-2002, 08:50 PM
I know you can do more weight on incline DB's and decline DB'stuttut

adam4444
11-14-2002, 11:01 AM
iknow,but by the time i got to them i was a little tired lol.seriously,i appreciate your advice on splitting up my routine.i was wondering today(11/14),i was going to do my back and shoulder muscles.im planning on lat pulldowns,chinups,db rows.any other exercises for these muscles that you can think of w/the equipment i have?(freeweights,bench,adjustable db's,curl bar)

The Calvinator
11-14-2002, 11:13 AM
where do you work out?
you could do a T-Bar row, standing with your feet about shoulder width apart, grabbing a bar like you would almost as wide as a bench press. upper bent over about at a 60 degree angle and then pull the bar up to just below your chest. it will work the thickness of your upper middle back nicely.

adam4444
11-14-2002, 11:22 AM
i work out at home...usually between 3and 5.ive been looking at your journal...you are a strong dude! i picked up a few exercises from your back and shoulder days(will start them this evening) how much weight do you think i should start w/ on the t-bar row?yeah,i agree, i coulda done more on the incline and decline db's.i did them real slow on the neg. which works better for building strength? concentration on negative resistance,or pushing as much as you can as many times as you can? thanx again for your help,will be looking forward to your reply
peace

The Calvinator
11-14-2002, 03:06 PM
i like to do a rep sequence of about 3-4 seconds on the negative and 1-2 seconds on the initial "lift". controlling the weight is much better than just "repping it out". you will gain more strenght and mass this way, plus there is less room to be injury prone. but not too slow each time so you are dead after 4 reps, whatever is comfortable for you with a good "squeeze" at the flexing point. since you lift at home, there is no one to show off too. so you might as well concentrate on your form. even i have been guilty of puting on more weight than i should just to make sure people know there place. for the T-Bar row, i think you should just start off with just 55lbs, do 6 reps, and then keep going up in weight til you feel comfortable with the exercise and weight. just by doing at most 6 reps just to get the blood flowing and not to pre-exhaust your muscles and have lactic acid build up. hope this helps, have fun tonight.

adam4444
11-14-2002, 05:07 PM
11/14lat pull downs 1 set 15-150,3 sets of 10-200
military press-3 sets of ten w/ 100 lbs
seated cable rows-1 set 15-150,3sets of ten 200lbs
bent over db rows-3 sets 10 4o lb db's
tbar rows 2 sets 10-55lbs
had a good workout ...feel good .ate alot of fruit today(pears oranges bananas...weighed 197
yeah C,everytime you see emphasis on negative in my journal,ive spent 4-5 secs on the negative resistance of the rep
thanks again for your help...we'll see in a few weeks how it goes
peace

adam4444
11-15-2002, 04:48 PM
11/15 squats-2 set of 20-185
leg ext.3 sets of ten 130
leg curls 3 sets of ten 90lbs
3 sets of ten calf raises -205
ab wheel-130(60 straight,35 to each side)

adam4444
11-16-2002, 03:22 PM
11/16 rest

adam4444
11-18-2002, 05:21 PM
11/18 started split routine today
flat bench10 reps 175,8x185,6x195,6x205,4x215,3x225
incline bench(db's)2 sets of 10w/ 65lb dbs
decline bench-2 sets tenw/65lb db's
standing curl-1 set of 21's w/65 lbs,2 sets 10 w/85 lbs
french curl(skulls) 3 sets 10 w/ 85 lbs
benched bar until failure(183 times)
3x225....who woulda thunk?:thumbup:
weighed 196 today

The Calvinator
11-19-2002, 06:58 AM
benched bar until failure????? were you bored or what??

adam4444
11-19-2002, 07:53 AM
yeah...just wanted to see how many times i could do it...

The Calvinator
11-19-2002, 09:33 AM
seems interesting... do you feel the 21's are hitting your biceps well? if you are looking for mass, you might want to do heavy barbell curls first, then 21's as a good finisher, let me know what you think.

adam4444
11-19-2002, 11:15 AM
yeah...after i do them(21's) ifeel real tight in the bicep and forearms.next time i do bi's,ill do it in reverse order(2 heavy sets,then 21's)

adam4444
11-19-2002, 06:08 PM
11/19 lat pull downs-3 set of 10-200lbs
reverse grip pulldowns-3set of 10-180 lbs
military press-3 set of 10-90lbs
seated cable row-3 set 10-200
tbar rows-3 set of ten-65 lbs
ab wheel -120(60 straight 30 to each side)
weighed 198 today

adam4444
11-20-2002, 06:53 PM
11/20 squats-3 set of ten-255
leg ext-3 x 10-100lbs
leg curls-3x 10-70 lbs
calf raises-3x40-205
feel like im gettin a sinus cold,weighed 197 today

chris mason
11-20-2002, 08:27 PM
What are your goals Adam?

adam4444
11-21-2002, 04:25 AM
id like to weigh around 210w/ about 15%or less bf%.bench -275
squat around 400 lbs.but i think the mass is my biggest goal,id like to have 17 or 18 inch bi'w/ more thickness in my fore arms...guess i just wannabebig....ps thanx for takin' time to look at my journal...

adam4444
11-21-2002, 05:19 PM
11/21 shoulders
front db raises-3sets of ten-35 lbs
side db raises-3 sets of 10-35 lbs
shoulder shrugs-6 sets of ten(3 sets o0ne way,3 the other)
abwheel -110,5o straight,30 to each side
weighed 198 today...feeling like sh1t...gotta sinus infection

adam4444
11-22-2002, 05:16 PM
11/22 jumped on the bench and maxed out today...245:thumbup:
not bad...75 lbs in 5 months
weighed 197 today

The Calvinator
11-22-2002, 07:03 PM
way to go on the 245:thumbup:
what do you think your BF% is at right now? what are your arms at? when are you shooting for 275 on bench? i think you should be able to get it by then end of january, at the latest. good luck

adam4444
11-23-2002, 10:15 AM
bf% 16&,arms 15 3/4in.im hoping around christmas but im gonna bust a$$ till i can get it. maybe 300 by spring.....

adam4444
11-25-2002, 06:11 PM
11/25flat bench-10reps-180,8reps-185,6reps-195,4 reps 204,4 reps 225:clap:
incline db press(neg emphasis)3 sets 10-65 lbs
decline db press(neg emphasis)-3 sets 10 65lb db's
skullcrushers-10 reps 65,8 reps 70,8 reps 80,4 reps 90lbs
felt strong today,sinuses clearin' up.lost about 6 lbs w/this cold(191lbs),15% bf.
measured today,arms are 16 w/the fore arms at13 3/4.gettin the six pack,top four show up good,but the bottom is shapin' up nicely.thighs were at 26 in calfs are 14 1/2.coudnt measure chest and shoulderds...ny tape only goes upto 27"...peace
anyu suggestions welcome....thanx already for yalls help,keep an eye on my journal

Paul Stagg
11-26-2002, 08:30 AM
Looking good.

Keep working hard.

adam4444
11-26-2002, 05:36 PM
11/26 lat pull downs-3 sets of 12 w/ 200 lbs
reverse grip pulldowns_3 sets of ten-180 lbs
seated cable rows-3 sets 12-200 lbs
military press 3 sets 10-9o lbs
ab wheel 110(5o str8,30 to each side
bent over db rows-3 sets of ten-6o lb. db's
felt alright today ,not as strong as i did yesterday.over the sinus problem ...finally.weighed 193 today
peace til tomorrow

adam4444
11-27-2002, 05:27 PM
11/27 upright rows -3 sets 10-180
tricep push downs 3 sets of 10-180
cable curls-3 sets of ten-130
front shoulder lifts-3 sets of ten w/ 35lb db's
side shoulder lifts -3 sets of ten-35 lb db's
standing curl(freeweights)-2 sets 10-75 lbs,1 set 21's w/55lbs
ab wheel 110(60 straight,25 to each side)
felt good today,weighed 194.ready to chowdown tomorrow,still gonna do legs.turkey is very high in protein:clap:

Franjipani
11-27-2002, 09:07 PM
Keep up the good work "senior member":thumbup:

adam4444
12-03-2002, 01:52 PM
12/2 flat bench-10 reps-185,8 reps 190,6reps 205,4 reps 215,4reps 225
incline db press-3 sets 10-6o lb db's
decline db press-3 sets 10-60 lb dbs
flyes-3 sets 10 4o lb db's
did flat bb bench w/ 1 plate(135)until failure(13 times)as a burn out
db presses were done w/ empasis on neg(superslow)
ab wheel110 (50 str8 30 to each side) abs looking good

The Calvinator
12-03-2002, 03:48 PM
i like the way your new workouts are going good work on chest yesterday. it looks like your strenght is going up well. its also a good set and rep range. you wont need to do chest til next week now. you probably dont need to do the burnout at the end either, but the pump is addicting, isnt it?

The Calvinator
12-03-2002, 03:50 PM
do you like doing a little bit of shoulders each day? have you tried just concentrating on one bodypart a day since your rep and set scheme lean towards gaining mass and maximum hypertrophy?

adam4444
12-03-2002, 05:07 PM
12/3lat pull downs-3 sets of 10-200 lbs
reverse grip pull downs-3 sets 10-180
seated cable rows-3 sets ten 200 lbs
t bar rows 2 sets 8 75 lbs
deadlifts 2 sets 12 155 lbs
ab wheel 110(50 str8,30 to each side)
skulls-3 sets ten 85 lbs

adam4444
12-03-2002, 05:16 PM
thats what im trying to do...but i can feel fatigue in my shoulders after almost every workout.ive been trying to set shoulders and biceps on the same day.but it seems that everything i do puts some kind of reistance on my shoulders whether its bench or military press.ill figure out somethin':scratch:

The Calvinator
12-03-2002, 07:15 PM
that is why i do chest on mondays and shoulders on thursdays. When doing chest, your front deltoids act as stabalizer/secondary muscles while doing those lifts. i am sure you will especially feel it on any incline movement. or if you dont have a spotter and dont get a lift off when doing flat BB bench press. I only do one set of front raises when doing shoulders because anymore and i feel i have overworked them for the week and i dont want to get injured. shoulders are sensitive and i wouldnt risk hurting mine again.

The Calvinator
12-03-2002, 07:18 PM
post your training split.

adam4444
12-04-2002, 10:44 AM
monday-chest
tuesday-back
wednesday-legs
thursday-shoulders and arms
this is what im aimng for any ways,i hit my abs at least 3 times a week.

The Calvinator
12-04-2002, 01:45 PM
sounds good, but you might want to try and do arms together, separate from shoulders so you can really blast all3 and arent tired by the end to do an exercise. then take weekends off.. let me know what you think/

adam4444
12-04-2002, 04:24 PM
cool...ill do it. thanx C
peace
ps. been lookin' at your journal.nice strength man:thumbup:
hows your shoulder? i think ill try the wide grip chins tues.
keep up tha hard work

The Calvinator
12-05-2002, 05:13 PM
MY SHOULDERS SUCK!!!! just to let you know. Try the wide grip chins with your palms facing you, definetly a good switch up.

adam4444
12-05-2002, 05:50 PM
12/4squat-3 setof 15 -185
leg ext-3 sets 10-135
leg curl-3 set 10-95
calf raises-3 sets 30-205
100 crunches-50 reg,25 for each side(alternating sides)
lunges 1 set 'til failure 65 lb dbs in hand(14 reps)

adam4444
12-05-2002, 05:56 PM
12/5 standing curls-2 stes 10-85 lbs, 1 set 21's 85lbs:thumbup:
tricep pushdowns-3 sets of ten 200 lbs
bent wrist curls-3 sets 10-35 lb db's
skulls-1 set'til failure 85 lbs(14 reps)
abs- 6inches til failure 3 sets about 2-3 min. each
weighted situps-1 set 40,50 lb db on chest

The Calvinator
12-05-2002, 05:58 PM
I think you should throw on 225 on squats, you can always do more than you think with your legs. i KNOW you can get at least 10.

adam4444
12-06-2002, 05:24 PM
hey C...i maxed out on bench today..I pushed 260(1 rep)..im so damn happy,only 15 lbs off my goals for the end of the year.i think i could have gotten it today but by the time i got to it(275)iwas tired. feelin' big about right now..lol:strong:
got some measurements today.
chest-46 in.arms-16 inwaist-35in. bf%-15.4(pretty good 4me)
thigh-24 1/2 in. calf-16 1/2 in weight -192 height 6' forearms-13 1/2 in

The Calvinator
12-09-2002, 10:36 AM
hey C...i maxed out on bench today..I pushed 260(1 rep)..im so damn happy,only 15 lbs off my goals for the end of the year.
Thats awesome!!! way to go champ!:thumbup: How much have you grown?? (meaning how many inches have your arms and shizzle gone up) you measurements are real good right now. Dont worry about the 15.4% BF because with a good diet it will slowly come down while you are gaining strength and size. so you will be primed for summer!! pretty soon you will be bigger than me:cry: sh!t, i better hit the gym..... your measurements are good as well because you seem pretty proportionate, which is definetly a good thing.
here is your prize for doing so well lately in lifting.....
http://www.chadnicholls.net/gallery/dec02
I am pimp, so I can give my women out for free to the worthy:evillaugh

The Calvinator
12-09-2002, 10:40 AM
If you can get to a 10% BF at 200lbs. by june 1st, you will look ace!! yes it is possible, i know you can do it. let the board know if your workouts are beginning to plateau, so we can help you switch it up and keep growing.

adam4444
12-09-2002, 06:23 PM
12/9 flat benc(reversed my work out,heavy sets first)1 rep-260 1 rep 245,4 reps 225,4 reps 215,6reps 205 ,8 reps 190,10 reps 185
incline db press-2 set 10-60 lb dbs
decline db press-2 set 10-60 lb dbs
ab wheel 110,5o str8,30 to each side
since june 9,biceps 15 1/4
chest42in now 46(flat bench has increased 80 lbs!)

thigh 22 now 24 1/2
calf-14 now 16
forearms 121/4in now 13 1/2

weight has stayed betqeen 190 and 198,bf% has dropped from 18% to15.4
**** man im shooting for 315 before or at summertime(i wanna push 6 plates!)tomorrow is my fav day(back day)thanx for the bitches..lol...hope your shoulder heals soon,and thanx for checkin' out my journal c diddy, gotta go get my protein on...nah what i mean
:strong:
peace

The Calvinator
12-09-2002, 06:27 PM
315 would be nice! i am sure you can get it. most people cant get it all natural. i am trying to get 405 all natural, we will se what happens because most people cant get it that way.
How did the 260 feel today?? nice job on chest today.

adam4444
12-10-2002, 06:01 PM
12/10 lat pull downs_3 stes 10-200
reverse grip pulldowns-3sets10-180
seated cable rows-3 sets 10-180
tbar rows-2 sets 10-85 lbs
deadlifts-3 sets 10-205
yeah the 260 felt heavy,but i got it w/out any help from my spotter,the 245 seems alot lighter.i feel sore ,i guess reversing the pyramid shocked my muscles.back feels good and strong.yeah a 10% bf%woiuld be great by summer.im hopin' for a digital camera for xmas so i can start posting some pics.
peace out..cdiddy..lol
a to tha dizzo dto tha izza m...lol

The Calvinator
12-10-2002, 11:22 PM
arent you worn out as hell after your last back workout?? you did a lot of shizzle my nizzle. dont T-Bar rows and deadlifts seem like more major exercises than pulldowns?? maybe you should end with some pullups and start with the heavy load exercises first. just a thought, let me know what you think. later A-Diddy

adam4444
12-11-2002, 06:23 AM
yeah...back day has become my fav day.i try to hit it as hard as i can.hope fully,it\ll thicken me up.the tbar rows are great.next time ill start w/ thoseand the deadlifts and work down to pulldowns.did you wonder 'bout the light weight on tha deadlifts? kinda scared of em,just goin' 4 perfect form....legs today..hahaha
:evillaugh

The Calvinator
12-11-2002, 10:55 AM
Try my calf workout and let me know how you like it.... since you are doing legs anyways

adam4444
12-12-2002, 10:34 AM
12/11 squats-3 sets 10-225:thumbup:
leg ext-2sets 10-150
leg curl-2sets 10-90lbs
seated calf raises-2 sets 10-175. 1 set til failure 135(14 reps)
ab wheel110(50 str8.30 to each side)
pretty good workout today,surprised myself on squats . wieghing in at 196........12/12....arm day...

The Calvinator
12-12-2002, 12:42 PM
Nice job on the squats, you know you can do more on those than you think!! go up to 5 sets and do 255 at least for 10, then strip it down to 135 and pound out 20 at the last set.... then let me know how you feel the next day.. ever thought about adding lunges or a leg press or hack squat to your leg workout as well???
also, calves are key for development, when you wear shorts you cant tell how big your legs are really, the calves are the indicator, so i would throw in some standing calf raise as well. maybe 4 more sets of standing between 12-15 reps, and for good measure maybe a drop set at the end getting 30 reps in there...
man your cruisin up in strength

adam4444
12-12-2002, 06:53 PM
12/2 standing curls-3 sets ten 100lb
tricep pushdowns-3 set 10-200
bent wrist db curls-3 sets 8-50lb db's
skulls 3 sets 10-85lbs
hammer curls-2 sets 8-60 lb
ps yeah...i dont know if im goin' up so quick because im bustin' assor maybe i was underestimating my self from the get go...shoulders tommorow..planning on front raises,side raises,shrugs,and military press...any suggestions?

The Calvinator
12-12-2002, 07:08 PM
Start off with military press, or DB shoulder press.
then try a rear delt movement. Then side raises. then only one set of front raises since they are hit during chest because the front dlet acts as a stabalizer muscle. wont it be hard to do a pressing movement for shoulders when your tri's are sore??

The Calvinator
12-12-2002, 07:09 PM
let me know what you think.

adam4444
12-13-2002, 04:26 AM
tri's dont really get sore anymore ...just tired.im gonna start doin'the db'shoulderpresses 1st,but what kind of rear delt exercises could i do?

The Calvinator
12-13-2002, 04:29 AM
do you have a machine flye??? you can change it so your chest is against the pad instead of your back and then pull away, using your rear delts. or you could do them like side raises with DB's, but then make your upper body almost parellel to the floor, and not like perpendicular like side or front raises.

The Calvinator
12-13-2002, 04:29 AM
tris' dont get sore??? what kind of hogwash is that???

adam4444
12-13-2002, 03:30 PM
seriously tris dont really get sore anymore.only thing on me that still gets sore r my legs and pecsand somwetimesmy shoulders
12/13 front raises-1 set 10 35 lb dbs
side raises 2 set of 9 45 lb dbs
rear delt raises 2 sets 10 35 lb
(i like these)
military(shoulder press)3 sets 10-100 lb...iu did these 1st
should my tris be sore?

adam4444
12-13-2002, 03:34 PM
oh yeah i seem to have trouble keeping my balance on the standing calf raises....any suggestions..
peace

adam4444
12-16-2002, 04:26 PM
12/16 bench 1 x 260,2 x 225,4 x 215,6 x 205, 8 x 205,10 x 195...135 til failure(17x)
incline db bench-3 sets 10-65 lb dbs
decline db bench-3 sets 10- 65 lb dbs
weighed 198 today...

adam4444
12-17-2002, 07:50 AM
12/17lat pull downs-3 sets 10- 200
tbar rows-3 sets 8-75lbs
seated cable rows-3 sets 10 200lbs
rev grip pulldowns 3 sets 8-100-
wide grip chins til failure(14 reps)
shrugs-3 sets 10 200
weight -198

The Calvinator
12-17-2002, 06:20 PM
nice lifts... are you using a machine for standing calf raises?? maybe try not to go all the way to your toes to balance on, maybe get more comfortable with the balls of your feet more on the platform... maybe your calves are too big and they shake the whole machine?? sorry i havent looked at your journal, i am at homme for break and dial up sucks, but i will be checking back. didnt the 135 17x fatigue you for your other lifts during chest?? you still did well on decline and incline DB's, but didnt seem harder?? or maybe you are just half man half amazing.... laters

The Calvinator
12-17-2002, 06:23 PM
I noticed the last time you did arms, you did 3 sets of biceps and only 2 sets of triceps. maybe that is why they werent sore.... ever tried over the head DB Presses with one arm??? for tri's i mean.... or maybe for your pressdowns, you could do them all one armed and spot yourself to get some forced reps in there to kill your tri's more... let me know what you think

adam4444
12-18-2002, 06:43 PM
i burned out w/ the 135 to end my workout(after incline's and declines.no,imusing freeweights on my shoulders while standing on a step.
12/18 standing curls- 2 sets 8-100,1 set 6 120
tricep push downs- 3 sets 10-200 lbs
skulls 3 sets 8-90lbs
preacher curls-2 stes 10 100,1 set 8 125
one hand overhead db press- 2 sets each arm 15 reps 35 lb dbs,1 set each arm til failure(13)..i think i may be sore tomorrow in my tris,theyre so tight right now.maybe i can also shock my tri's since ive never done this...goin' to try 275 friday...260 on monday i felt that maybe couldve gotten it twice,but didnt want to miss sets later on in the work out (rev. pyramid).weighed 200 today w/ 15.3 bf%(as accurate as iccan get now)six pack is coming alone did my reg ab workout 2nite after a couple days off.....nah...lol...not half amazing.....yet:evillaugh
:evillaugh :evillaugh :evillaugh :evillaugh :evillaugh :evillaugh :evillaugh :evillaugh :evillaugh

adam4444
12-20-2002, 06:06 AM
12/19 military presses-3 sets 10-100 lbs
front raises-1 set 15-35 lb db's
side raises-3 sets 10-35 lb dbs
rear delt-2 sets 10- 35 lbs
reg. ab workout,weighed 200 today...tryin'275 tomorrow on bench

WillKuenzel
12-20-2002, 06:18 AM
tryin'275 tomorrow on benchGood luck man. That'd be some nice weight to toss around.

adam4444
12-20-2002, 01:56 PM
hah!:strong: ladies and gentlemen..you are now reading the journal of a man that pushed .......285!!!! yes,yes,thats right 285.please hold your applause....screw it...lol i just benched 285!
:clap:

The Calvinator
12-20-2002, 10:05 PM
damn beast!! way to go on the 285! i dont think i can do that anymore... you should be hitting 315 by the end of january!!! congrats man, keep up the good work. i guess you wont be needing any of my advice anymore, i need to take some from you.
are your shoulders sore from doing chest the day after shoulders?? are you using 100lb. DB's for shoulder press?? because using 35's for side raises is some heavy weight.
what are you taking? seriously...

adam4444
12-21-2002, 10:35 AM
i wasnt really doin' it for a chest workout,i like to check my max about once or twice a month(a good warmup,then just see what i can get) yeah...lol..shoulders are sore this mornin'.the 100 lb on the military press is seated w/ straight bar ....not db's(although im thinkin' of switchin' to db's next time...maybe 45's)i mistyped on my side raises.i use the 35's but only did 2 sets....lets see,im taking nitrotech(not an endorsement,just my preferrence...so dont muscletech me to death..lol) 3x a day(in the morning i add bananas and i add pbutter before bed),megamen multivitaminsandcreatine.normal diet...lots of fish,turkey,chicken,eggs...just what you guys have told me.i still need your help and advice so keep an eye on my journal.i think the biggest difference in the past 2 1/2 months is that ive found a partner to lift w/ and spot me.i also think i was underestimating my strength when i 1st started.now i can go til failure or at least try a weight i maybe cant get w/out hurtin' myself. oh yeah c,do you ever tape your wrists b4 you bench? i noticed my wrists wanting to "roll over" when i pushed the 285 .....got to gosomethings knockin' on the door....i think its 315..lol
seriously C, im glad youve taken an interest in my journal. if not for you suggesting me start a split routine,i could be hurt by now from overtraining. peace
oh yeah....bout to look at your journal,hope your shoulders well

adam4444
12-24-2002, 10:27 AM
12/23 flat bench-1x 275,2x245,4x 225,8x215,205 til failure(6x)
incline db press-2 sets 10-50 lb dbs
decline db press-2 sets 10-50 lb dbs

adam4444
12-26-2002, 04:39 PM
12/26 had to mix arm and shoulder day because i took a couple dayz off...
military press-3x10-100
front raises -1 set 10-35 lb db's
side raises-2 sets 10-35 lb db's
standing curls-3 sets 8-135 lbs
hammer curls 2x 10-75 lbs
tricep pushdowns 3x10-200 lbs
skulls-2 sets 8-85 lbs
bent wrist curls(1 set each arm til failure)40 lb db's
single arm tri ext-2 sets 10 30 lb dbs

adam4444
12-31-2002, 07:24 AM
12/30 went back to light weights first on flat bench....
flat bench-10-190,8-200,6-215,3-225,1-235
incline db press-2 sets 10-50 lb db's
decline db press-2 sets 10 -50 lb db's
weighed 196 today

Paul Stagg
01-09-2003, 11:51 AM
Is your computer broken?

adam4444
01-12-2003, 09:22 AM
whats up paul....yeah,have a few problems w/ the ol' puter lately,hopefully everything is fixed.
1/12 flat bench 10x 190,8x 200,6x215,2x 225,1x245
incline db press-3 sets 10-55lb db's
decline db press-3 sets 10 -55 lb db's
weighin' in at 204 today,feel strong,had a good nights sleep last night.

adam4444
01-14-2003, 12:34 PM
standing curl-3 sets 10-125
skulls 3sets10-75
overhead db press-3 sets 10-30 lb db's
bent wrist curls 3 sets 10-45 lb db's
202 lbs

adam4444
01-15-2003, 06:12 PM
11/15 lat pulldowns-3 sets 10-200
rev. grip pulldowns-3 sets 10 -180
seated cable rows-3 sets 10-170
db rows 2 sets 8-45 lb dbs
203on tha scales today

adam4444
01-31-2003, 06:11 PM
1/31`havent benn slack yall...just havent had time to type what ive done(family problems
flat bench-135-10,185-10,190-8,195-6,205=6,225-3,245-2
incline db press-3 sets 10 65 lb db's
decline db press-3 sets 10 65db's
weighed 203,added nop2 hemodilator to my supps. im now takin' nitrotech,no2,creatine,and mega men multivitamins