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davebar
01-07-2004, 03:44 PM
First time posting training routine / schedule. Basic stats:

5'9" ish
195 lbs (since last night)

Will be posting pictures in the near future.

I was hoping for some advice and suggestions to the routine. Days worked varys and sometimes gets swapped around:

12/29/03
Mon
-Chest & Tri-
Incline Bench Press
155x10 165x8 175x5 185x4
Incline Dumbell
50x11 55x10 60x5 65x6
Cable Cross
50x11 60x10 70x5 (really leaning forward on 3rd set)
Flat Flys
40x12 45x10 50x6 55x4

SkullCrushers
50x12 60x8 60x6 (not sure how much ez-grip barbell weighs)
Cable Pressdown
70x11 80x8 90x5 (really leaning forward on 3rd set)
Isolation cable pressdown
30x12 40x7 50x9

12/30/03
Tue
-Legs-
Squats
225x6 255x6 275x6 285x6
Leg Extenstions
140x11 150x10 160x8 170x6
Leg Curl
100x10 110x7 120x8 140x5
Leg press
180x11 270x9 280x8 290x6
Calve press
70x12 80x10 90x8 115x6
Abs (decline bench w/25 lbs plate)
15 8 7

1/2/04
Friday
-Back-
Pullups
8 5 6 4
T-bar
70x10 80x7 90x6 100x4
Cable row
100x10 120x10 140x8 160x6
Behind neck pulldowns
90x10 100x10 110x7 120x5

1/3/04
Sat
-Biceps & Deadlifts-
Deadlift
245x6 265x6 275x6 285x4,2
Standing preacher curl (with support bar thing)
50x11 60x10 70x8
Incline Alternate curls
25x12 30x10 35x8
Hammer curls
25x10 30x8 36x6

1/6/04
Tuesday
-Shoulders-
DB Military Press
45x12 50x8 55x7 60x4
DB Side lateral raises
30x11 35x10 40x7 45x3
DB Upright rows
45x10 50x8 55x7
Cable front raise
110x11 120x7 130x6
DB Shrugs
90x10 95x7 100x5
Machine rear delt
80x10 90x8 100x7
Abs (decline bench w/35 lbs plate)
15 10 4

PizDoff
01-07-2004, 03:46 PM
First One To Spam!!!!

PizDoff
01-07-2004, 03:50 PM
http://ca.yimg.com/i/ca/reuters/20031222/i/1745657908.jpg


So please share......what are your goals?
Do you have a diet plan?

davebar
01-07-2004, 04:20 PM
Diet plan is not the best, I know thats holding me back.

Mornings I eat a bowl of quaker oatmeal and sometimes together with a bowl of cottage cheese mixed with plain strawberry yogurt.

Lunch is different mostly everyday, our office orders in food and there is a deli downstairs if you want a sandwich. Sometimes I go out with some guys from the office to have sushi. I try to eat as much protein as possible, keeping it clean.

I take AST VP2 protein shakes before working out along with some liquid creatine.

Post meal is usually a protein shake or if my mom has some good food cookin' like chicken breasts or meatloaf with veggies.

davebar
01-07-2004, 10:00 PM
Goals are to pack on the beef, I weigh 195 right now.

I'm looking to be around 210-215.

I've made some good progress in the last 2 years, I had been stuck at 170's for a long time.
----------------------------
1/7/04
Wed
-Chest & Tri's-

Flat Bench press
165x12 175x10 185x6 195x4
Flat DB Press
55x11 60x9 65x8 70x5
Flat Flys
40x12 45x10 50x5 55x5
Decline DB Press
50x7 55x5 60x4

Skullcrushers
50x10 60x5 60x5
Cable pressdowns
70x8 80x7 90x5
Isolation pressdowns
30x12 40x7 50x4

davebar
01-12-2004, 10:25 AM
Missed a day on Friday, but went Sat & Sun.

1/10/04
Sat

-Legs-

Squats
245x6 265x6 285x6 295x5 (most i have ever squated for reps!)
Leg Ext
150x11 160x10 170x8 180x6
Leg Curl
100x11 110x9 120x7 130x6
Calves
80x12 105x11 115x8 125x7
Abs (35lbs plate)
15 10 7


1/11/04
Sun

-Back-

Pullups
10 6 6 6
T-Bar
70x11 80x9 90x6 100x4
Cablerow
100x11 120x10 140x8 160x6
Behind neck pulldown
90x11 100x10 110x8 120x6

Legs are sore today still from Sat, usual business with squats...Lats feel worked. When I squeeze my shoulder blades together I can feel some soreness. Must be the pull ups.

I feel more sore after doing chest and squats more than my back workouts, maybe not doing enough on back days?

I've split up doing deadlifts with biceps now instead of on the back day. Deadlifts are tougher than squats it seems now.

I weighed in at 196 after training on Sun, a pound up from last time I weighed. Mostly water weight i'm sure, immediate goal is to reach 200lbs.

davebar
01-13-2004, 09:16 PM
Monday
1/12/04
-Biceps & Deadlifts-

* Quick weigh in at 196lbs and holding...

Deadlifts
245x6 265x6 275x6 285x4 (last set, back sore already!)

Machine Preacher curls
45x11 60x10 70x5
Incline Alternate curls
25x11 30x7 35x6
Hammer curls
25x12 35x10 40x8

ABS (35lbs plate)
15 10 7

Well, lower back was killing me afterwards. Biceps got a good pump though.
Short and sweet workout, high intense.

Tuesday night off and lats still sore from Sunday, must have been the pullups. Lower back hurts as well still, have to wait to do squats later in the week.

Got the digtal camera, pix's coming very soon.

rookiebldr
01-13-2004, 10:46 PM
Well done on getting the squat PR. Those are help motivate and keep you coming back.

You've got some great strength there. 195 at 5'9" and still bulking. Go, eat and gain that size 215 is yours!

davebar
01-14-2004, 10:47 PM
Thanks, appreciate the comments!

Late start tonight, just about an hour to work with. Gym I go to closes at 10pm. Sucks but the place is always empty, even during the day.

1/14/04
Wed
-Chest & Tri's-

Incline Bench Press
155x11 165x7 175x6 185x3
Incline Dumbell Press
50x11 55x9 60x6 65x3
Incline Flys
40x11 45x8 50x6 55x7 (late boost)

Skull Crushers (with ez-grip bar)
50x10 60x7 60x7
Cable Pressdowns
70x10 80x8 90x6
Iso Cable pressdowns
30x10 40x9
Dips
10 8

* ran out of time, guy who closes the gym is a jerk. Likes to remind people of the closing hours, given it's close to quiting time but he doesn't have to be an ass about it.

Quick weigh in at 196lbs, holding steady. Ate half of my meatloaf dinner before the gym, ate the rest afterwards. No milk for VP2 Protein powder, damn!

Got some pictures taken tonight with my new Olympus camera, but the pix are too big. I have Corel photo editor at my office, I'll resize them and poster them tomorrow.

davebar
01-15-2004, 09:50 AM
Pictures

ericg
01-15-2004, 10:44 AM
Nice pics man! We kinda sorta have the same build, not really though. You are bigger than me for sure.

You are showing some good strength as well. Looks like you lack a bit of lat size compared to the rest of you.

Keep up the hard work man.

davebar
01-15-2004, 01:15 PM
Sounds like I need more pullups, I always thought that chest was my weak point.

For back days I do something like this:

Pullups
4 sets with just body weight, for as many as I can. Reps like 10,8,7,6.
T-Bar row
4 sets, I try to aim for reps: 12,10,8,6
Cable row machine
4 sets
Behind neck pull down
4 sets

davebar
01-18-2004, 03:11 PM
1/15/04
Thursday
-Shoulders-

DB Military Press
45x12 50x9 55x7 60x5
DB Side lat Raises
30x11 35x9 40x8 45x5
DB Upright raises
45x10 50x8 55x5
Machine front raise
110x10 120x9 130x8
DB Shrugs
90x10 95x9 100x8
Rear Delt Machine
90x10 110x9 120x4
ABS (35lbs)
15 10 8

Weigh in at 197

davebar
01-18-2004, 03:15 PM
1/17/04
Sat

=Legs=

Squats
245x6 265x6 285x6 295x5
Leg extentions
160x10 170x10 180x8 190x6
Leg Curls
100x11 110x10 120x8 130x6
Calves
90x12 115x9 125x8 135x5
ABS (35lbs)
15 7

davebar
01-21-2004, 04:00 PM
1/18/04

Sunday
=Back=

Wide Grip Pullups
10 5 6 5
T-Bar row
70x11 80x9 90x6 100x4
Machine cable row
110x10 130x10 150x8 170x6
Behind neck pulldowns
90x11 100x9 110x8 120x6

Felt like I hit the lats well, will see if there is a some soreness on Monday..

Weigh in at 196

davebar
01-21-2004, 04:08 PM
1/19/04

Monday
=Deadlifts & Bi's=

Standing preacher curl (w/metal bar support)
50x12 60x10 70x8
Incline Alternate DB curl
25x11 30x7 35x6
Hammer curls
30x11 35x10 40x8
Deadlifts
245x6 265x6 275x6 285x1 (hurt bad, didn't want to pull anything..!)
ABS (35lbs)
15 10 5

Lower back was sore following the deadlifts, hurts man!!
Biceps were pumped, but not killing me.

Weigh in at 198, must be water weight gain.

Skipped Tuesday night, doing chest & tri's tonight after work.

davebar
01-22-2004, 02:26 PM
1/21/04
Wed
=Chest & Tri's=

Flat Bench Press
165x11 175x10 185x8 195x5
Flat Dumbell Press
55x11 60x10 65x8 70x6
Flat DB Flys
45x7 50x9 55x7
Decline Dumbell Press
50x9 55x5 60x4

Skullcrushers
50x11 60x7 60x8
Cable Pressdowns
70x10 80x9 90x8
Iso Cable pressdowns
30x9 40x8 50x8

Good workout, chest & tri's got a good pump. Today I have a good amount of soreness in the chest when I try to stretch. Triceps aren't that sore...
Going to need to incorprate some cardio here to burn up some of that body fat, maybe go jogging before work? Have to get up earlier then.. :bang:

davebar
01-23-2004, 02:25 PM
1/22/04
Thursday

=Shoulders=

DB Military Press
45x12 50x12 55x8 60x5
Cable Side lateral raises
20x10 30x5 20x12 30x3
DB Upright row
45x10 50x8 55x5
DB Shrugs
90x10 95x9 100x8
Machine rear delt
60x10 70x10 80x10
ABS (35lbs)
15 10 4

Okay lets recap here, today is Friday and right now my chest is pretty sore from Wed's workout.Triceps are fine, I really felt them yesterday doing the Military presses.

Still no cardio plans yet, will start on the off days to jog around the neigborhood....

davebar
01-28-2004, 09:40 AM
1/27/04
Tuesday

=Back=

Wide grip pullups
10 5 5 5
Biangular T-bar row machine
90x10 110x10 130x8 150x8
Cable row
110x11 130x10 150x8 170x6
Close grip pulldowns
90x10 110x10 120x8 130x6
ABS (35)
15 10 10

Back in the gym last night from a weekend layoff. Played paintball on Sun then went to Steak & Ale on Monday night. So today is wed and really don't have any soreness at all in my back or lats today. Since I posted some pictures, a lot of people say my back is lagging behind as well as chest. Chest is the most difficult to build up for me because I've always had a small chest as I am not genetically gifted in that area.

So maybe my back workouts need something. I read that maybe less reps more weight might do the trick. But I've found if I use too much weight, my arms start to do all the work and not the lats.

davebar
02-02-2004, 09:21 AM
1/28/04
Wed

=Legs=

Squats
245x6 265x6 285x6 295x5
Leg Extentions
160x10 170x10 180x8 190x6
Leg Curls
100x10 110x10 120x8 130x6
Leg Press
180x10 270x10 360x8
Calves
115x10 125x10 135x8 145x5

Basic leg day, lower back hurt after squats...legs sore till about Sat.

davebar
02-02-2004, 09:27 AM
1/29/04
Thursday

=Chest & Tri=

Incline BP
155x11 165x10 175x7 185x5
Incline DB
50x11 55x8 60x7 65x7
Incline DB Flys
40x11 45x7 50x7 55x4
Cable cross
50x11 60x9 70x7

Tricep machine
60x11 70x10 80x8
Cable pressdowns
70x10 80x10 90x7
Iso Cable pressdown
30x10 40x10 50x6

Weigh in at 195.

Didnt go to te gym sat or sun, because of playing paintball on Sat and Superbowl party on Sun. Back in gym tonight after work to do deadlfits and biceps.

davebar
02-04-2004, 04:04 PM
2/3/04
Tuesday

Went with a friend from the office to a 24Hr Fitness after work.

=Back=

Lat Pull machine
Close grip lat pull machine
Cable rows
Wide grip pulldowns
Grip machine

Afterwards went to Cheesecake Factory and had a huge meatloaf plate for dinner. The plate had 3 thick patties of meatloaf, I could just finish one pattie. I ate one other for lunch today...

davebar
02-05-2004, 12:05 PM
02/4/04

Wed

Again, back to the 24HR Fit last night right after work.

=Shoulders=

DB Military Press
50x10 60x8 60x8 65x7 (last set was mostly assisted)
Behind cable Side lat pull
20x10 30x8 40x5 30x8 (really burning)
DB Upright row
25x10 30x8 35x8 40x5
Plate loaded Hammer smith Shrugs
270x8 320x8 340x8 360x8

My friend wanted to work legs so I worked with him a little. I don't usually do Shoulders and legs together.

Squats
245x6 265x6 285x3 (rack was set too high, had to do like a calve press to re-rack the bar!! :(

Tried a leg press for 2 sets then we ran out of time. Had to get going. Good shoulder workout though....