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Munky
11-11-2003, 06:22 PM
CURRENTLY ATTEMPTING TO BULK (-NEED HELP-)

Stats:
Age- 16
Height- 6'
Weight- 140

Goal weight: 160 by summer.

What I ate today:

Breakfast: Milk, and cereal with milk and a banana

Lunch: Bologna and cheese sandwich, apple, chips, coke

After school: 2 Peanut butter and jelly sandwiches and Milk

After work: Whey Protein

Dinner: Roast beef, corn, mashed potatoes

Before bed: Milk, Banana

Calories: ????


Workout:

NOTE: ALL EXCERSISES USED BARBELL OR EZ-CURL BAR

Bench Press: 3x10 115lbs

Preacher Curls: 3x10 75lbs (Note: Add more weight)

Military Press: 2x10 65lbs

Reverse Curls: 1x10 50lbs

Bent Over Rows: 2x8 95lbs

Squats: 3x10 100lbs :cry:


Well first thing i'm noticing is i need to eat more. The problem is i don't know what to eat or how to cook i guess its a good time to learn how too. Also i need to start counting calories as i'm aware i need to eat in the neighborhood of 3,100 cals. By the way i'm making this sort of a warm up week for me. The full body split i'm using now is just to get me used to working out again i'm gonna be using a split that looks somethin like this:

Mon: Chest/Triceps
Tuesday: off
wedn: Shoulders/biceps
thurs: back
Friday:Legs
Sat:off
sund:off

I think it will work pretty good for me. Now to explain my squats. I never did them before in my life really sooo. lol Wish me luck please give me any advice that you can.

Shane
11-11-2003, 10:27 PM
:spam: Good luck with your journal Munky. :)

Coke
11-12-2003, 03:04 PM
...get a membership to the gym younger bro, even if it is only for a month - ;)

Good Luck on the road to being the pimp this summer mang - :D

:spam:

Munky
11-12-2003, 03:49 PM
Right now i rather work out at home because its more affordable for me and its just easier to fit into my schedule. Heres some pictures of my Ghetto basement gym. (Notice the 2 different color paint on the wall) :)

Munky
11-12-2003, 03:49 PM
little bench for flys and stuff

Munky
11-12-2003, 03:50 PM
some of my bars

Munky
11-12-2003, 04:01 PM
Wednsday: No lifting today. (Note: Real routine starts next week.)

Breakfast: 6 am
-4 scrambled eggs with ketchup
-banana
-orange juice

Lunch: 1:00
-Ham and cheese sandwich
-chips
-coke

After school: 3:00
-2 peanutbutter and jelly sandwiches
-apple
-coke

after work: 6:00
-Whey protein shake ( gonna need more powder soon better buy some nitrean anyone ever use this stuff?)

Dinner: 7:00
-4 Hot dogs with mustard
-mac and cheese
(i know i need to eat better its a work in progress)

Before bed: 8:00
-Milk
-2 banana


Well lately i've noticed i've been hungrier than ever. I feel like i can eat anything yet i don't. Maybe i'm to lazy or maybe its my lack of knowledge about what foods i should eat and what to cook. I thinks its about time for me to start doing some research in the diet section of the forums. :D

ChampionLifter8
11-12-2003, 04:37 PM
good luck on the new journal man

Stephen Riddington
11-12-2003, 06:12 PM
Dude, cut back on the soda pops. Subsitute with water or milk. If you're hungry for sugary drinks, have fruit juice, chocolate milk or thirst quenchers (Gatorade, Powerade, etc) instead. Doesn't mean you can't drink Coke, but just cut back to a couple per week.

Nitrean kicks ass, the chocolate flavor tastes like Nestle Quik.

As for the squats, make sure you get the form right. When you get a membership to a gym, ask one of the trainers to guide you on the squats.

But the lifts are pretty impressive for your weight, keep it up and good luck on your goals and your journal.

Here's some :spam: to get you going.

Munky
11-12-2003, 06:24 PM
Thanks for the advice. :D Also i won't be signing up for a gym since i have some equipment at my house. I have a Squat rack i just bought recently for 300, a decent weight bench with preacher curl pad and leg extension thingy, and i have plenty of weights for now. I'm just gonna have to study by watching videos of people squating or just reading up on it.

Stephen Riddington
11-12-2003, 07:31 PM
Fr excercies videos, go to this page:

Videos (http://www.exrx.net/Lists/Directory.html)

On the right column, click on the body part, it'll lead you to various exercises for the body part and a video of the exercise.

Coke
11-13-2003, 08:37 AM
You got the setup over there bro - ;) ...nice ghetto style home gym - :D

Munky
11-13-2003, 10:02 AM
****, got sick last night... Threw up everything that i ate it felt like. What the hell it seems like everytime i try to bulk or start weight lifting again i get sick and it sets me back.

(Note: no more hotdogs.)

Munky
11-13-2003, 12:29 PM
I'm gonna attempt to lift tonight. My stomach still feels kinda queezy but o well. I'm sick of this bull****...

Stephen Riddington
11-13-2003, 12:34 PM
Mayber the hot dogs were undercooked or something??? what else did you have beside hot dogs???

Mik
11-13-2003, 12:39 PM
Home set up looks good man. Hope you're feeling better!

Munky
11-13-2003, 08:14 PM
Well, i decided not to lift today i just really didn't feel up to it with me being sick and all. I didn't eat to good today either, i pretty much just had to eat what ever i thought i would not throw up. Its alright i'll be all better by monday hopefully.

Stephen Riddington
11-17-2003, 08:35 PM
Feeling better? I hope you getting well.

Munky
11-23-2003, 06:43 PM
OK i'm feeling better now. I'm gonna start lifting and eating properly again tomorrow. :D

Munky
12-04-2003, 05:44 PM
OK here i go again i'm gonna start updating this regularly no matter what it takes. I'm not gonna record the food i ate to because its just shameful. So starting tomorrow i will post my diet yet again. Also heres a before pic.

pruneman
12-04-2003, 05:56 PM
How did i miss this journal!!

Glad to hear you're feeling better Munky. you are very young and very lean. The best advice i can give you is to eat up. some staples of a mass gaining diet are skim milk, natural peanut butter, sweet potatoes, salmon, bananas, and of course some good ol' whey shakes.

Looking forward to seeing some good sessions in here bro. Welcome to WBB :D

Alke
12-04-2003, 06:01 PM
hey welcome to the journals

I think the best advice for now is EAT :D

your 16, you should be able to eat everything in sight! weigh yourself once a week and if you dont gain at least a pound a week you need to eat more........

Your job from now on is to raid your parents fridge on a regular basis making it impossible for your parents to keep anything in it without you eating it FIRST!

Munky
12-04-2003, 07:08 PM
Thanks guys :)

Coke
12-04-2003, 07:35 PM
You are at a great starting point and will be able to add muscle...you are so lean!

Get that gym membership for just a month (tell the folks - :D- nice x-mas gift bro)...believe me on this one - ;)

Munky
12-31-2003, 06:08 PM
OK. Well i haven't updated because i haven't been able to get back into the weight lifting rythmn or lifestyle in the past weeks/month. Well now since its gonna be a new year and after a bad experience with alcohol ( I began to halucinate a little, woke up with the left side of my face bruised, and i smelled like gasoline when i woke up). I've now decided to lift again seriously. I'm actually feeling it now. I'm in the right mood too lift. So my new years resolution is to QUIT DRINKING, and start weightlifting and hopefully live a happier more fullfilling life. Now this is my game face its now or never baby!!! :mad:


TIME TO GET SERIOUS

briancurran01
12-31-2003, 06:47 PM
OK. Well i haven't updated because i haven't been able to get back into the weight lifting rythmn or lifestyle in the past weeks/month. Well now since its gonna be a new year and after a bad experience with alcohol ( I began to halucinate a little, woke up with the left side of my face bruised, and i smelled like gasoline when i woke up). I've now decided to lift again seriously. I'm actually feeling it now. I'm in the right mood too lift. So my new years resolution is to QUIT DRINKING, and start weightlifting and hopefully live a happier more fullfilling life. Now this is my game face its now or never baby!!! :mad:


TIME TO GET SERIOUS

Good luck bro.

For counting calories sign up at www.fitday.com that is what i use it is really helpful

and here is some :spam:

Munky
01-09-2004, 08:47 PM
SCREW DEPRESSION I"M NOT LETTIN IT GET ME DOWN.

Coke
01-11-2004, 11:36 PM
Look M, just finally go get that gym membership and hang out in the gym a little, play around with the weights, etc...hit the bike or treadmill - nobody has it perfect bro, the gym has been an excellent outlet for me the pass few months. Hopefully one of these days you will take heed and act on it.

Munky
01-26-2004, 04:56 PM
gained 6 pounds in 2 weeks so far.

Munky
01-29-2004, 06:50 PM
Well i took the advice of a smart smart man and invested in a gym membership. Today was my first day and i love working out in a gym.

Shoulders/Biceps

DB military press- 3x8 30lbs each hand

DB lat raises- 3x8 10lbs

DB arnold presses- 3x8 25lbs

DB Incline curls- 3x8 25

DB alternating curls(standing)- 3x8 25-30

Preacher curls (ezcurlbar)-1x8 - 65 2x8 - 50


Decent work out running out of whey protein. Also on a good note i've gained 6 lbs.

Munky
01-30-2004, 07:22 PM
New routine i can use some advice on it. I'm pretty much trying to gain some mass. Abs will be done on leg day just 3 sets of crunches 8 reps. Any advice will be appreciated its pretty close to wannabebig 1 routine.

Day1 (Chest/Biceps) - Sunday

-Bench Press: 2x8
-Incline Bench press: 2x8
-flys: 2x8
-Bent over rows: 2x8
-Pull ups: 2x8
-DeadLifts: 2x8
-Shrugs: 1x8

Day2: (Legs) - Tuesday

-Squats: 2x8
-Leg Press: 2x8
-Stiffleg Deadlift: 1x8
-Calf Raises: 2x8

Day3: (Shoulders, Biceps, Triceps) - Thursday

-military press: 2x8
-Lateral raises: 2x8
-Db press: 1x8
-Standing DB curls: 2x8
-Skull crushers: 2x8
-Preacher curls: 2x8
-Extensions: 2x8

Munky
01-30-2004, 08:51 PM
changed it up a little.

Day1 (Chest/back) - Sunday

-Bench Press: 2x8
-Incline Bench press: 2x8
-flys: 2x8
-Bent over rows: 2x8
-Pull ups: 2x8
-Deadlifts: 2x8
-Shrugs: 1x8

Day2: (Legs) - Tuesday

-Squats: 2x8
-Leg Press: 3x8
-Leg Curls: 3x8
-Calf Raises: 4x8

Day3: (Shoulders, Biceps, Triceps) - Thursday

-military press: 2x8
-Lateral raises: 2x8
-Db press: 2x8
-Standing DB curls: 2x8
-Skull crushers: 2x8
-Preacher curls: 2x8
-Extensions: 2x8

Coke
01-31-2004, 05:58 PM
...looks like you have got yourself a plan, and I am so glad you finally went to the gym bro - :thumbup:

Munky
02-02-2004, 01:28 PM
I go to the gym in 1hr and 30 minutes. I'm suped. :strong:

Munky
02-02-2004, 04:38 PM
Chest/Back Day

-Incline Bench Press: 100x8 , 95x8

-Flat Bench: 135x7 , 125x8 , 115x10

-Dips: Body weight for 2 sets of 6 reps (i was shaking)

-Pull ups: Body weight 3 sets of 8

-Bent over rows: 75x8 , 75x8

-DB shrugs: 45x8 , 45x8 , 45x6

Decent work out. I just wasn't feeling the intensity tonight though. Maybe because i had a headache i don't know. Lookin forward to wednsday my first leg day at the gym. I'm thinking about swapping out squats for leg presses for now because i'm very weak on squats as of now. Any advice on this is appreciated.

Alke
02-02-2004, 05:06 PM
NO!!!!!!! dont give up on squats!

it just takes time. try to add around 5 lbs each week to your squat, and those little steps will add up to BIG WEIGHT!

I didnt do squats when I first started, and now I regret it. Squats are an important part of the big picture. Do them every week bro' and let us know how your doing by posting those workouts!

hell, your already pushing plates on the bench, 2 plates are not far off!

and PULLUPS? your already doing BW for reps?!, time to add weight to those man, get a chain or a backpack and add some weight!

so lets see those squats, leg presses, and throw in walking lunges if they got space in their somwhere to walk around with a BB on your shoulders!

-Booyah Baby!

Coke
02-03-2004, 05:54 AM
:withstupi

...lol, do it all bro - if you can! - ;) Give it your best effort regardless of what you decide...

Munky
02-03-2004, 01:07 PM
I'm gonna doin legs today i can't wait till wednsday.

Munky
02-03-2004, 02:36 PM
Leg day: Tuesday

Leg presses: 2 45lb plates x8 x8

Calf raises: 80x 8, 100x8 120 x8 140x6

Squats: 95 x8 , 105x 8

Leg extensions: 25lbs on each leg for 2 sets of 8

Leg curls: 60 x10 80 x 8

pretty decent i hope i'm nice and sore tomorrow.

Coke
02-03-2004, 08:04 PM
Good leg work dude, and at the gym too = Nice!...looks like you may be sore bro, lol

Munky
02-04-2004, 01:19 PM
I"m Sore!! :d

Alke
02-04-2004, 05:18 PM
attaboy!!!!! now go EAT!!!!

Munky
02-04-2004, 06:41 PM
I'm gonna weigh myself at the end of next week. If i'm below 144 somebody shoot me.

Coke
02-04-2004, 07:31 PM
Don't get too carried away with it if you don't gain at first, for about 4 months my weight stayed the same...

Munky
02-15-2004, 08:18 PM
me as of 2-15-04 i've been lifting consistantly for 3 or 4 weeks now.

Munky
02-16-2004, 04:50 PM
Chest/ Back

Flat Bench: 135x8 , 145x 5

Incline bench: 100x8, 100x7

Dips: 2 sets of 8

Bent over rows: 95x8 , 85x8

Pullups: 3 sets of 8

DB shrugs: 65x 8 55x8

it was decent my flat bench is increasing.

Alke
02-16-2004, 05:11 PM
NICE! keep workinbg out like that and you'll make great progress.

pick looks good, be sure to keep eating.

Munky
02-17-2004, 03:53 PM
Legs:

Leg presses:45 on each side 2 sets of 8

squat: 115x8 115x8

stiffleg deads: 105x8 105x8

standing calf raises: 140 x8 160x8

leg extensions: 30 on each leg 2sets of 8

nautilus leg curls: 120x8 120x8

Thanks for the reply ken. Yes i will remember to eat. :)

Munky
02-19-2004, 04:40 PM
Arms:

Alternating DB curls: 30 2x8

Preacher Curls: 65 2x8

triceps extension: 35 2x8

lying triceps extension: 60 2x8

DB presses: 30 2x8

Lateral raises: 10 2 x 8

NOTE TO SELF: DON"T BE LAZY EAT BREAKFAST

Munky
02-26-2004, 06:21 PM
I haven't been able to workout all week due to the overwhelming amount of homework and reports i had to do. But i managed to make it into the gym today. I haven't really been eating right either but i'm still seeing gains. So i'm gonna start doin my best to eat right think i'll explode with size hopefully, i'm pretty confident about it.

Full Body Workout:

Flat Bench: 135x 8 115x8 135x4

Leg Press: 3plates 2 sets of 8

Standing Calf Raises: 2x 160

Curls: 3x 30

reverse curls: 2 x 60

Big Brother
02-26-2004, 06:55 PM
(Notice the 2 different color paint on the wall) :)

Veri trendi

Munky
03-24-2004, 04:47 PM
ahh ****.... Haven't been in the gym for 3 weeks, because of getting sick and school work. Lost weight and everything. Very frustrated. Went to the gym again this week though i'm gonna work through it.

Munky
04-16-2004, 02:44 PM
I'm gonna start lifting monday and i wanna try a new routine. Anyone have any good suggestions for a hard gainer lookin for mass and power? :hump:

Alke
04-16-2004, 03:42 PM
eat at least four bowls (200 grams) of oatmeal a day.

Munky
04-16-2004, 08:27 PM
thats not what i wanted to know. i just wanted a suggestion on a routine or weight lifting program.

ReturnedFire
04-16-2004, 08:51 PM
WBB#1. season to taste. maybe drop all reps down to 6 instead of 8. increase sets from 2 to 3.

you better keep up w/this journal dude! :D i'm really interested in seeing your progress cuz we're similar in size and stuff.

keep it up :thumbup:

Coke
04-17-2004, 08:55 AM
...just get in some sessions bro, maybe try a body part or two each time - ;)

Munky
04-17-2004, 12:21 PM
I will definitely be hitting the gym alot more often now. I'm a little more motivated now.

Munky
04-26-2004, 05:12 PM
worked out today finally. :)

Chest/Back: I'll call this a warm up week


Chest:
FlatBench: 115x8, 125x8, 120x6

Incline DB Bench: 25x8, 30x8

Dips: Bodyweight 3 sets of 6


Back:

LatPulldowns: 120x8, 120x8, 110x6

Shrugs: 100x8, 100x8

Bent over rows: 95 x5 75x8 I need to learn proper form on these.

Good warm up week so far. Trying to eat those calories.

Coke
04-27-2004, 05:21 AM
Glad to see you are on, nice adjustment - :thumbup: ...you will be too hot for TV soon here mang - :D

Munky
05-24-2004, 05:58 PM
hit the gym today

Chest/Tris

Flattbench: 115x8, 135x8, 135x7

Inclinebench: 95x8 95x8

Dips: 2sets of 8

Triextensions: 45x8, 35x8

Skullcruchers: 50x8 50x8


Decent workout actually felt good. :)

Munky
05-26-2004, 06:00 PM
Thursday: Legs

Squats: 105x8 105x8 105x6

Legextensions: 50x8, 50x8

Legcurls: 110x8, 110x8

Standingcalfraise: 140x8, 140x10, 140x10, 140x8

Height: 5'11.5"
Weight: 140

Coke
05-27-2004, 07:31 AM
...doing great bro, keep hanging in there!

Munky
05-28-2004, 07:41 PM
Friday: gym at 8pm is great

Back/Biceps

Bentover Rows: 70x8 80x8
Cablerows: 100x8 100x8
DBshrugs: 40x8 45x8

Altcurls: 25x8 25x8
Preachcurl: 50x8 50x4 so weak i dunno why this is usually my best excersise
Reversecurls:50x8 50x8

Decent workout not my best efforst yet still tryin to get back in the swing of it. I met this chinese guy that works out at my gym. He screams every other rep its great. His advice for workin out was "sometimes you just gotta get crazy". Words of wisdom.

Munky
05-28-2004, 08:11 PM
I'm gonna start cookin my own meals my mom doesn't seem to get the concept that pizza is bad when ur weight lifting. Any good foods i should make? I'm gonna check the nutrition forum too i just thought i'd get your opinions first.

Munky
05-31-2004, 07:01 PM
this is for saturday: Shoulders

DBMil.presses:30x8 30x8
Latraises: 10x8 10x8
ArnoldPresses: 25x8

Munky
06-06-2004, 05:03 PM
Bought some creatine. Go to the gym tomorrow. Excited.

Coke
06-07-2004, 05:49 AM
...great idea on doing your own thing and experimenting with the dieting - :thumbup:

Munky
06-07-2004, 06:03 PM
Chest/Tris

Benchpress: 115x8, 135x8, 135x6
DB inclineBench: 30x8, 30x8, 25x8
Dips: 3x8

Skullcrushers: 60x8, 70x8
Triextensions: 35x8 35x8


Feelin good.

Munky
06-09-2004, 06:50 PM
Legs/Soulders:

Squats: 100x8 110x8 110x6
Legextensions: 35each leg for 8 reps and 2 sets
Legcurls: 110x8 90x8
Standingcalfraise: 160x10, 200x10, 200x10, 180x10

DBmilitarypress: 25x8 35x5
Latraise: 10x8 10x8

Munky
06-11-2004, 08:16 AM
Back/Biceps

Pullups:3x10
Bentrows: 90x8 100x8 90x8
Shrugs: 120x8, 100x8, 100x8

Altcurls: 25x8, 30x8
Preachercurls: 65x5 50x8
Reverscurls: 50x10

Munky
06-15-2004, 09:56 AM
Chest/Triceps

Benchpress: 125x8 125x8 115x8
Incline: 100x8, 100x8

Tricep Extensions 35x8 35x8


I was too tired to do my whole workout, had to work late cleaning up someone elses mess. :(

Munky
06-15-2004, 10:34 AM
new before pics :smoke:

weight is like 140 height 5'11 or 6'
goal: 164lbs by end of summer.

Munky
06-16-2004, 11:13 AM
Legs today

Squats: 115x8 115x8 120x8
Leg extensions: 25lbs each leg 1 set
Legcurls: 100x8 110x8
Calfraises: 200x8 220x8 180x8

I couldn't go to hard today my knees and ankles were starting to hurt. Could this be a sign of bad form on squats? I gotta get used to workin fulltime and goin to the gym now. Lately i can't help but wonder what i'm gonna do next year after i graduate. I don't wanna sit around and do nothing and become a loser, but at the same time i keep doubting myself thinking i won't be able to handle life. I think i need to set some goals in life and weightlifting maybe this will help me relax a little.

Munky
06-17-2004, 10:42 AM
Backs/bis/shoulders

Pullups: bodyweight 3x8
Bentoverrows: 90x8 90x8 100x6
Shrugs: 120x8 120x8 100x8

Alternatecurls: 30x8 35x6
Preachercurls: 50x8 55x8
Reversecurls: 50x8

DBmilitarypress: 30x8 30x8
Latraises: 10x8 10x8

My back is starting to feel thicker. :)

Munky
06-17-2004, 05:38 PM
:strong:

Munky
07-08-2004, 04:40 PM
did a light workout today. I actually got a good pump just doing light on some stuff. I hope to get back on track monday and i'm gonna stop taking creatine it seems like i gain more without it.

Bench: 95x8, 105x8, 109x8
DB Bench: 30x8

Pullups: bodyx10, bodyx8
Bentoverrows: 80x8, 60x8

reversecurls: 70x8
db bicepcurls: 25x8

Calfraises: 200x10, 200x10

Munky
07-14-2004, 03:55 PM
Legs/Shoulders

dbmilpress: 30lbs 3x8
Lateralraises: 10lbs 2x8

Calfraises: 180x10, 200x10, 220x10, 240x10
Squats: 115x8, 115x8
Legcurls: 110x8
Legextension: 25lbx8



GOAL: squat more than i bench by end of summer.

Munky
07-16-2004, 03:35 PM
Back/Biceps:

Pullups: body 3 sets of 10
Bentoverrows: 90x8, 90x8, 90x8
Shrugs: 120x10, 120x8, 110x8

Altcurls: 30x8, 30x8, 30x8
dbPreachercurls: 30x8, 30x8
Reversecurls: 50x8, 50x8

Munky
08-05-2004, 06:43 PM
Well today was my last workout at the gym. The gym has just become a big pain in the ass its too small and now its to crowded. No longer the small hardcore gym i thought it to be. So i'm going back to my old home gym i had put together, i figured whats the point of going to the gym if i'm gonna be doing the same excersises i can do at home. I have a squat rack, i have a bench, i have weights what the hell was i thinking ever leaving my bat cave. So now moving back to my home gym has givin me a sudden burst of motivation. So wish me luck and we'll see what happens.

Coke
08-06-2004, 08:55 AM
Keeping the sessions going is what matters most...to the bat cave bro - :D

Munky
08-09-2004, 03:48 PM
1st day back in the bat cave without a spotter.

Chest/tricps

Flat Bench: 133x8, 133x7, 133x5
Incline Bench: 95x8, 95x8, 95x8
DB flys: 25x8, 25x8

Extensions: 35x8, 40x8
Skullcrushers: none


I skipped skull crushers because my left temple was starting to hurt, and i didn't wanna pass out during a lift. Anyone ever have that happen before?

Munky
08-09-2004, 03:58 PM
6' 144lbs

Munky
08-09-2004, 05:18 PM
good news, i might be getting a tattoo this weekend. YAY

Coke
08-10-2004, 05:34 AM
Good and hard physique man - :thumbup:

Munky
08-10-2004, 04:36 PM
Tomorrow i have legs/shoulders. I can't wait, i been tryin to eat like a horse, and after work i been splittin wood so i should start seein some strength and size gains i hope.

Munky
08-11-2004, 05:34 PM
Legs/Shoulders

Squat: 111x8, 111x8, 111x8
Legcurls: 90x8
Legextension: 90x8

BehindNeckPress: 45x10, 55x8, 55x8
Lateralraise: 10x8, 10x8

Decent i split wood for 2hrs before this.

Munky
08-17-2004, 06:45 PM
chest/tris/abs

Flatbench: 133x8, 133x8, 133x8
Inclinebench: 95x8, 95x8, 95x8
Flys: 30x8, 30x8

extensions: 40x8, 40x8, 40x8
Skulls: 60x8, 60x8

did some crunches

Decent, i'm noticing some size gains, and i'm gonna start lifting heavier next week.

Munky
09-14-2006, 04:50 PM
I'm back. Just to update the info on myself I'm currently 19, male, 6'1, 154lbs, 14.25" arms thats about it, i'll measure my legs, chest, neck and waist later, nothing to impressive yet. :strong: I just started a new routine called riptoe's. Its basicly a full body routine that im trying out. I'll see how everything goes with it im kind of nervous about switching from a split to a full body.

The program is as follows:

You alternate Workout A and Workout B every other day, 3 times a week. So you could either do Mon, Wed, Fri or Tues, Thurs. and Sat. Depending on what works best for you.

Example:

Week 1:

Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:

Monday - Workout B
Wednesday - Workout A
Friday - Workout B

Etc.

For the actual workouts read below:

Note: This doesn’t include warm-up sets

**Means this is OPTIONAL**

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
**2x8 Dips (if you cant do these or no assist machine then do Decline Dumbbell Bench Press with your hands Facing each other)

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay or Bent Rows (or power cleans)
**2x8 Chin-ups (recommended mainly if doing the cleans)

Ok so today i did workout A.

ATF Squats: Warmups- Barx8; 65x8. Working- 115x5; 115x5; 115x5
Bench: Warmup- 115x5. Working- 140x5; 140x5; 140x5
Deadlift: Warmup- 140x5. Working- 180x5
DB Decline Bench: Warmup- 45x5. Working- 45x8; 45x8

Munky
09-17-2006, 09:50 AM
workout B: GO EAGLES!

ATF Squats: Warmup- bar x5; 65 x5; 95 x2; Working- 120 x5; 120 x5; 120 x5

Seated Press: Warmup- bar x5; Working- 95 x5; 95 x5; 95 x5

Bent over rows: Warmup- 65 x5; Working- 95 x5; 95 x5; 95 x5

Chinups: BW x8; BW x8

Squats went up. :)

offhegoes03
09-17-2006, 10:52 AM
nice job getting back into things.. I'm just starting up the rippetoe program as well and I like it so far. I actually love the squatting 3x a week.

Stumprrp
09-17-2006, 10:54 AM
nice split bro! good luck

Munky
09-19-2006, 04:38 PM
Workout A

Squat- Warmups: bar x5; 65 x4; 95 x2 Working: 125 x5; 125x5; 125x5

Bench- Warmups: 115 x5 Working: 145 x5; 145 x5; 145 x5

Deads- Warmups: 145 x5 Working: 195 x5

Decline DB Bench: Warmups: 45 x5 Working: 55 x8; 55 x8

I came into this workout feeling kind of tired and week today. It turned out to be a good day i was suprised with my lifts. Squats are getting easy!

mickyjune26
09-21-2006, 03:34 PM
Munky, keep it up! You are going to get strong, fast with this workout.
Are you eating enough?
Good job on the squats.
I like your split and may try it once I plateau.

Munky
09-21-2006, 04:11 PM
Workout B EAGLES BETTER WIN SUNDAY!

ATF Squats- Warmups: Bar x5; 65x4; 95x2 Working: 130 x5; 130 x5; 130 x5

SeatedPress- Warmups: Bar x5 Working: 100 x5; 100 x5; 100 x5

BentOverRows- Warmups 65 x5 Working: 105 x5; 105 x5; 105 x5

Chins- BW+10 x8; BW+10 x8

Everything is feeling pretty good, i hope everything keeps moving along!

Thanks for the replys everyone.

Munky
09-24-2006, 10:51 AM
Workout A

ATF squats: Warmups: bar x6; 95 x4; 95 x2 Working: 135 x5; 135 x5; 135 x5

Bench Press: Warmup: 115 x5 Working: 150 x5; 150 x5; 150 x5

Deads: Warmup: 150 x5 Working: 195 x5

Decline DB Bench: Warmup: 45 x5 Working: 55 x5; 55 x5

Got 5 hrs of sleep last night, still a decent workout though.

mickyjune26
09-25-2006, 03:12 PM
Rock it on the bench! Keep it up!

Munky
09-26-2006, 06:01 PM
Workout B

ATF Squats- Warmups: bar x5; 95 x6; 95 x4 Working: 135x5; 135 x5; 135 x5

Seated Press- Warmups: bar x5 Working: 100 x5; 100 x5; 100 x5

BentOverRows- Warmups: 100 x5 Working: 115 x5; 115 x5; 115 x5

Chins- BW+15 x8; BW+15 x8

I was just out of it today. I should have been squating 140 x5, but oh well i will get it the next workout!

mickyjune26
09-28-2006, 10:57 AM
Good work on the ATFs. Those are going to help you get huge!

Munky
09-28-2006, 05:07 PM
Workout A

ATF Squats- Warmups: bar x5; 95 x5; 95 x2 Working:135 x5; 135 x5; 135 x5

Bench- Warmups: 115 x5 Working: 155 x5; 155 x5; 155 x5

Deadlifts- Warmups: 155 x5 Working: 195 x5

Decline DB Bench- 55 x5

I pretty much died out after the deads today. It was a decent workout, but i was hoping for more! Im definitly lookin forward to my 3 days off now. Going for 140 on squats, 160 on bench, 200 on deads, 60's on decline db bench, 105 on military press, 120 on bent over rows, bw+20 on chins, monday!

Munky
10-01-2006, 04:57 PM
Workout B

ATF Squats: bar x 5; 65 x 5; 95 x 2; Working: 140 x 5; 140 x 5; 140 x 5
Military Press: bar x 5 Working: 100 x 5; 100 x 5; 100 x 5
Bentoverrows: Bar x 5; Working: 100 x 5; 100 x 5; 100 x 5

I went lighter on the rows and skipped chins because the back of my shoulder was hurting me from work the other day. Its feelin better now so i should be back to full strength next time.

mickyjune26
10-04-2006, 09:39 PM
Do you have a stretch that helps ease the shoulder pain? The stretches that hit the spot are tricky to find.