View Full Version : Road to 215

11-03-2003, 07:18 PM
Hey everybody I have decided to keep a journal of my workouts so you guys can rip me apart. I want you guys to let me know what i am doing wrong and what i can do to make it better. i have been working out since january. i started off at 165. the first couple months of working out werent that productive, but after that i got serious and started making goals for myself. i took cell tech and ethergels, both helped me make sufficent gains. today i am 190 and sufficently bigger. i now want to get to 215 by april. i need some help to get there, so any input would be greatly appreciated. here are my stats:


Chest Day 1:
Bench Press: 135x12, 155x12, 185x8, 205x5, 215x3
Decline Press:135x15, 185x10, 185x10, 205, 6, 135x5
Incline DB:65x12, 70x8, 75x5
Cable flys:120x8,120x8,130x5
Hammer Bench:180x12, 200x8, 220x5
Push Ups:30x1,30x1,30x1

Pushdown: 135x12, 150x8, 150x7, 160x5
Overhead Extension:110x12, 130x8, 145x4
Skull Crushers:85x8,85x6,85x4
Smith Close Grip BP:135x12, 155x8, 165x5

Nitrotech: 2scoopsx3

11-03-2003, 10:30 PM
good luck on the new journal so far, lifts look good man

11-03-2003, 11:09 PM
thanx man, hopefully i will attain my goal. its gonna be hard though, but i think i have enough determination to fullfill it.

Saint Patrick
11-03-2003, 11:13 PM
Nice chest session man.

Why do you have a full day just for biceps? I'd suggest do them w/ back or on saturday w/ abs.

11-04-2003, 02:54 PM
thanx for looking at my journal

the reason why i do a full day of bi's is because i work them so hard that i really don't have enough strength or will power to work them after back/shoulders

my meals breakfast+lunch

2 bowls cherrios w/skim milk
1 omlette, ham and cheese
2 strips bacon
1 strawberry yogurt
2 scoops nitro tech

2 pieces grilled chicken
1 salad
2 servings rice
1 serving pasta
2 scoops nitro tech

11-04-2003, 03:37 PM
Just thought I'd drop in and add a little :spam: to your new journal. Good luck with your goals. And since you're trying to add weight here's my 2 cents. Go to www.Fitday.com and put in your diet every day for a while. Then once you've got your calories and macros figured out up the calories by 500 per day till you are gaining a pound a week. Nice work so far!

11-04-2003, 03:48 PM
thanks for stopping by wikked, ill be sure to check out that site, thanks alot

11-05-2003, 01:31 PM
Heres my shoulder and back workout from yesterday, I didn't feel like biceps

Shoulder Press DB:50x12, 60x10, 65x8, 70x5
One Arm Extension on Fly Machine:30x12, 35x10, 40x8, 50x5
Shoulder Shrug Machine:180x12,270x8, 320x5
Military Press Smith:135x5,135x5,135x5

Upright Rows Smith:85x12,95x8,95x8,105x5
Lat Pulldowns:100x12,110x10,130x7,140x4
Bent Over Rows DB:60x12, 70x9,80x5

Meals for Today:

2 eggs
1 bowl cherrios
2 glass skim milk
2 scoops nitrotech

1 bowl clam chowder
1 serving rice w/beef stew
1 serving pasta
1 serving fruit
2 glasses h2o
2 scoops nitrotech

11-05-2003, 01:41 PM
How much volume you doin for bis?

Clam chowder, is that the red or the white:)

11-05-2003, 01:45 PM
im doing alot of volume for bi's, i have about six or seven exercises, and around 25 sets

p.s it was the white clam chowder

11-05-2003, 01:53 PM
good luck with the journal, dump the bi's. Bicep exercises are overrated, and 25 is way overkill.

11-05-2003, 01:56 PM
Originally posted by benfsu03
im doing alot of volume for bi's, i have about six or seven exercises, and around 25 sets

p.s it was the white clam chowder

lol, that was from ace ventura if you don't remember.

25 sets is a lot for bi's. But give it a go and see what you think. You might want to decrease the volume a little, or pair them up with back-that way you'd be getting bi work from your back exersises plus some isolation work.

11-05-2003, 05:47 PM
Here's my dinner for today:
Oh yeah, decided to take a day off, way too much homework

1 serving pasta w/meat sauce
1 grilled cheese
1.5 grilled chicken breast
1 serving wild rice
1 serving green peas
2 glasses h2o

11-06-2003, 06:51 PM
Here we go for Thursday:

Breakfast: Woke up late just grabbed a protein bar and a nitro tech shake

Lunch: 1 serving white rice
1 serving pasta
1 salad
1 piece grilled chicken
2 scoops Nitrotech

2 Pieces Lemon Peppered Cod
1 serving white rice
1 serving string beans
1 serving fruit
2 scoops nitrotech

Straightbar Curl: 70x12, 70x10, 80x7, 80x5
Super Sets 21's x4 w/25lbs
Preacher Press: 50x12, 60x12, 80x9, 85x6---exhaustion
Cable Curls: 100x10, 110x7, 110x6, 120x4---exhaustion
Standing Curls: 35x12, 40x10, 45x7, 45x5

11-06-2003, 07:53 PM
i am seriously considering a cycle. i have never done this before and would really like some input on it. i know absolutely nothing about it and would appreciate it if someone could just let me know the basics of a cycle. thanks

11-06-2003, 08:05 PM
Best of luck to you, you are off to an excellent start!


11-06-2003, 08:16 PM
Originally posted by benfsu03
i am seriously considering a cycle. i have never done this before and would really like some input on it. i know absolutely nothing about it and would appreciate it if someone could just let me know the basics of a cycle. thanks

I would suggest that you do as much research as you can. I started working out in February and I had no idea about anything. I did a lot of research on steriods (most of it comming from the anabolic zone on this board) and I know a decent amount now. Just read the board and all the threads in there, follow the links that pop up from time to time, and you'll learn a lot. It's overwhelming at first, but it's well worth it. I'm still undecided about whether I'll ever do a cycle, but now I'm much more well informed. I think you should still train for at least another year naturally since you're still a relative newcommer to training. How old are you?

I hope this helped, if you have any more specific questions PM me. Or go to the Anabolic Zone board to get somebody more knowledgealbe about this to help you out

11-06-2003, 08:39 PM
thanx for the input. im 18. and im a newcomer but im looking for an edge, trying to play college football...div 2

11-06-2003, 09:57 PM
I'd say that 18 is too young. I'm 20, and I think even that's too young. But if you think you have a promising football career and everybody else is doing it, it would be hard not to do it yourself. It's up to you, just make sure you make an informed decision

11-06-2003, 11:12 PM
i honestly think that i do have a promising football career, and that by taking a cycle it would make it even more promising. i just need some help with the cycle. if anyone is willing to help me that would be great. i just don't know if im ready yet. i also dont know enough about it.

04-23-2004, 10:20 PM
its been a while, kinda abandoned my journal. right now im at 195. still lookin to get to 215 by the end of summer. going to be takin cycle-test so i should get there. everyday i will be posting. later