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View Full Version : The purpose of my life, becoming a HUGE mofo



Buffster
03-26-2004, 06:52 AM
Hey all, writing an introduction is something I don't really like, so I'll keep it short:

stats:
18 years old
training for about 1 year
1.83 cm
106 kg
bf% 14/15

First off, there isn't a certain training journal I constantly use, my workouts weekly change. Some things I wanna achieve in the near future are getting a total of 1016 lbs on the big three. Besides becoming stronger, I wanna gain some serious mass to, I ain't gonna cut until I'm 115 kg, bf% can't really bother me at the moment.

Eventually I wanna do both bodybuilding as powerlifting competitions, but that's still rather far away from me now. It'll probably take one or two years to manage that, but hey I'm still young.

My dieŰt consists out of high carb/prote´ne and moderate fat, I hardly ever junk and always make sure my intake is high enough. My training journal is kinda like this:

Monday:
Chest/Posterior delts

Tuesday:
Back/Traps/Anterior delts

Wednesday:
Jogging for about 40 minutes and some ab workout

Thursday:
Triceps/Biceps/Lateral delts

Friday:
Quads/Hams/Calves

I'll take some pictures tonight, so you'll kinda know what I currently look like!

Hope you guys will enjoy my online journal!

greetz,
Ron

Buffster
03-26-2004, 07:04 AM
Yesterday's training:

Triceps
Dips: 3 times as much as possible, last set with belt and 12,7 lbs hanging onto it
Triceps pushdowns: 3x12 with 84 lbs
Skullcrushers: 3x10 with 63,5 lbs

Biceps
Standing barbell curls: 2x8 with 116,84 lbs
Incline dumbbell curls: 2x8 with 41,91 lbs dumbbells
Preacher curls: 2x8 with 106,68 lbs

Lateral delts
Standing side raises:
first set: 14 reps with 25,4 lbs
2nd/3rd set: 8 reps with 31,75 lbs

Overall a nice trainings, my triceps strenght still sucks, like may already have noticed. Biceps are probably one of my strongest bodyparts, especially a strong barbell curl.

greetz,
Ron

PS. Stay tuned for my leg workout later today!

Buffster
03-27-2004, 04:47 AM
Leg workout

Squats: 3x8 with 279,4 lbs
Leg press: 2x9 with 406,4 lbs
Leg extension: 2x15 with 177,8 lbs
One-leg, standing leg curls: 3x8 with 114,3 lbs

Calf raises on leg press machine: 2x15 with 508 lbs
Seated calf raises: 2x25 with 127 lbs

Good workout, maybe I could have put on some more weight with squats, but I didn't have a spotter yesterday.

This was my last training, I have a rest week now :cry: , but will keep you guys informed about diet/rest/cardio!

greetz,
Ron

rookiebldr
03-27-2004, 07:10 AM
Welcome to the land of journals! 106kg (233lb), you're already a big guy for 6'. Nothing wrong with those lifts either. Keep up the great progress.

Buffster
03-27-2004, 10:01 AM
Thanks bro! My stats aren't too bad, but there's definitely room for improvement :)

greetz,
Ron

Buffster
04-02-2004, 10:09 AM
Here are the pics... a little bit later than promised, sorry for that!

greetz,
Ron

Buffster
04-02-2004, 10:48 AM
Oh btw my week of rest is almost over, my first training will be next monday and I'm really looking forward to it :)

greetz,
Ron

Stephen Riddington
04-02-2004, 12:53 PM
Your chest, arms and back look great. Gotta work on your wheels.

ReturnedFire
04-02-2004, 02:11 PM
:spam: good luck on the journal dude. :)

Buffster
04-02-2004, 02:46 PM
Thank guys :) I know my legs are still rather small, but I only train them for 2 months, because I didn't think they were important to train :micro:

Training my wheels very hard now, so I hope to gain some more mass :)

greetz,
Ron

Buffster
04-05-2004, 06:42 PM
Did chest today, after a week of rest and I yet again realised that my bench just sucks :swear: Because of that I decided to make some changes is my routine, but first today's workout

Bench Press
3x6 with 165 pounds

Incline dumbell flyes
3x8 with 44 pound dumbbells

Decline dumbell flyes/presses (supersets)
3x8 flyes with 44 pound dumbells, immediately followed-up by decline presses

Seated dumbbell press
3x4 with 62,5 pound dumbbells

Decline sit-ups with 33 pound plate
2x around 20 reps

Hanging Leg Raises
1x around 20 reps

Crunches
1x 100 reps

Overall: My bench really pissed me off, I'd like to become real strong, but I'm still playing around with baby weights... so I changed my routine:

Monday:
Chest:
Bench press 5-5-5-5-5
Incline press 5-5-5-5-5
Decline flyes 10-8

Anterior Deltoids:
Dumbbell press 10-8-6

Dinsdag:

Back:
Deadlift 5-5-5-5-5
Barbell rows suspinated grip 10-8
Dumbbell rows 8-8
Lat pulldown (neck) 10-8-6
Barbell Shrugs 8-6
Bent over-laterals 12-10

Wo:
Jogging

Do:

Triceps:
Close-grip bench press 5-5-5-5-5
Overhead dumbbell extensions 8-8-8
Skullcrushers met dumbbells 6-6


Biceps:
Dumbbell curls 2 sets 10-8
Incline cable curls 2 sets 8-6
Concentration curls 2 sets 8-8

Zijkant schouders
Side raises met kabels 10-8-6


Vr:
Squats 5-5-5-5-5
Hack squats 8-6
One-leg leg extensions 12-10

Seated leg curls 10-8
Standing leg curls 10-8

Calf raises op hack squat 3 10-8-6
Seated calf raises 12-12

Hope this will make me stronger, because I'm tired of being a pussy :whip:

I'm going to sleep now, dreaming of my upcoming back workout ;)

greetz,
Ron

Buffster
04-26-2004, 04:10 PM
I've been to lazy to update my journal lately, but still want to continue my log, so here are is today's workout

Workout of monday 26th april

*Bench
- 3x 176.37
- 3x 176.37
- 3x 165.35

Incline Dumbbell Press
- 6x 71.65
- 6x 71.65
- 5x 71.65

Cable cross-overs
- 8x 77.16
- 8x 77.16
- 8x 77.16

Reversed one-hand cable pushdown
- 11x 44.09
- 8x 44.09
- 8x 44.09

Skullcrushers (Dumbbells)
- 8x 22.05
- 8x 22.05
- 8x 22.05

Overhead rope-extensions with 1 arm zvm
- 8x 44.09
- 8x 44.09
- 5x 44.09

Comments: My bench still sucks :( I've noticed it's because of my weak triceps, the lock-out of my bench sucks and my overall triceps just lack in both mass and power. I'm planning to isolate both triceps and pects to make sure they'll develop even as hard.

greetz,
Ron

Buffster
04-26-2004, 04:39 PM
I started cutting 5 and a half weeks ago and already lost quite some weight, I dropped down to 96 kg and came from 106 kg, 10kg isn't too bad right? My plan is to continue cutting for 4 weeks and then it's time to start bulking up again.

greetz,
Ron

Buffster
04-27-2004, 04:50 PM
Workout of tuesday 27th april


*Deadlifts
- 8x 132.28 (warm-up)
- 8x 176.37 (warm-up)
- 8x 220.46
- 8x 242.51
- 6x 264.55

Wide grip chin-ups
3 sets as much reps as possible

Explosive barbell shrugs
- 8x 220.46
- 8x 220.46
- 8x 220.46

Cable Upright Rows
- 12x 176.37
- 8x 187.39
- 8x 187.39

T-bar Rows
- 12x 154.32 (too light)
- 8x 187.39
- 7x 187.39

Bent-over raises
- 12x 27.56
- 12x 27.56

Comments: No special things today, but I do notice that I'm getting better at chin-ups by the week, no wonder weighting 22 lbs less. Overall a nice training!

greetz,
Ron

Buffster
04-30-2004, 06:21 AM
Workout of thursday 29th april


*Seated Dumbell press
- 6x 58.42
- 5x 58.42
- 6x 58.42

Dumbell Side raises
- 18x 27.56
- 14x 32
- 10x 34.17
- 10x 27.56 (performed extremely slow)

Dumbell curl
- 5x 49.60
- 4x 49.60
- 7x 40.79

Hammer curl
- 5x 42.99
- 5x 42.99

Comments: Short but good training, I will post the results of my leg work-out later today!

greetz,
Ron

Buffster
04-30-2004, 11:31 AM
Workout of friday 30th april


*Squat
- 8x 132.28 (warm-up)
- 8x 176.37 (warm-up)
- 8x 220.46
- 8x 220.46
- 8x 198.42

Box Squats
- 8x 121.25
- 6x 132.28

One-legged leg extension
- 8x 77.16
- 8x 88.19

Seated leg curl
- 10x 154.32
- 10x 154.32

Standing leg curl
- 8x 49.60
- 8x 49.60

Seated calf raises
2 times as much as possible with one leg using 88.19 and after that one set using both legs and a weight of 132.28

Calf raises on hack squat
2 sets as much as possible with 176.37

Comments: I wasn't able to squat as much as other trainings, probably because of the warm weather, the training wasn't too bad though.

greetz,
Ron

Alke
04-30-2004, 05:56 PM
hey man, your a strong mofo.......

pics look good too, keep it up man!

Buffster
05-02-2004, 04:58 PM
Thanks Kenn :) I'm gonna be bulking again in three weeks and I'm looking forward to it, I want to win some serious mass/power so bulking it is :)

greetz,
Ron

Saint Patrick
05-02-2004, 05:12 PM
If you want to work chest 2x/week, then throw in some extra chest work on thursday, since you're already working triceps that day.

Something like 6-8 sets in addition to your chest day on monday.

Buffster
05-03-2004, 06:08 AM
Thanks for the help dude :) I appreciate it :)

greetz,
Ron

Buffster
05-03-2004, 04:34 PM
Monday 3th of may

*Decline dumbell press
- 8x 70.55
- 8x 70.55
- 8x 70.55

Cable cross-overs
- 8x 77.16
- 8x 77.16
- 8x 77.16

Incline flyes
- 8x 48.50
- 8x 44.09
- 8x 44.09

Skullcrushers (dumbells)
- 6x 30.87
- 6x 30.87
- 6x 30.87

Reversed-grip push-downs (one arm at a time)
- 10x 33.07
- 10x 33.07
- 10x 33.07

Overhead rope extensions (one arm at a time)
- 8x 44.09
- 8x 44.09
- 8x 44.09

Comments: Good work-out, the lack of strenght in my triceps still annoys me, but I'm sure they'll get stronger if I just keep on working hard on them :)

greetz,
Ron

Buffster
05-04-2004, 04:19 PM
Tuesday 4th of may

*Deadlifts
- 8x 132.28 (warm-up)
- 8x 154.32 (warm-up)
- 8x 176.37
- 8x 198.42
- 8x 198.42

Sumo deadlift
- 6x 165.35
- 6x 165.35

Front pulldowns
- 7x 176.37
- 7x 176.37
- 8x 165.35

Dumbell shrugs
- 10x 71.65
- 10x 71.65

Up right rows
- 8x 154.32
- 8x 154.32

T-bar rows
- 8x 187.39
- 8x 187.39
- 6x 187.39

Bent-over laterals
- 10x 22.05
- 10x 22.05

Comments: Great work-out, one of the best in a while, did my deadlifts at a low weight though, because my lower back hurt a little bit.

greetz,
Ron

Buffster
05-07-2004, 03:54 AM
Thursday 6th of may

*Dumbell press
- 8x 58.42
- 7x 58.42
- 7x 58.42

Cable side raises
- 10x 22.05
- 8x 22.05
- 8x 22.05
- 4x 22.05
- 4x 22.05 immediately followed up by 4x 11.02

Dumbell curl
- 10x 44.09
- 5x 49.60
- 7x 44.09

Concentration curl
- 10x 35.27
- 8x 35.27

Hammer curl
- 5x 44.09
- 5x 44.09

Comments: Damn I'm starting to notice that the right part of my body is stronger than my left, because of that I'm focussing on isolation right now. My right lateral delt, bicep and tricep are stronger than my left, I won't use barbells again on exercises using these muscles until they are equally as strong.

greetz,
Ron

Buffster
05-08-2004, 09:06 AM
Friday 7th of may

*Leg press
- 9x 352.74
- 6x 374.79

Squats (did them at a lower weight than normally, because of lower back problems)
- 8x 176.37
- 8x 176.37

Box Squats
- 6x 132.28
- 4x 121.25

Leg extensions (with one leg at a time)
- 8x 77.16

Straight legged deadlift (did this one for the first time, so started with an easy weight to make sure I did it with correct form)
- 8x 132.28
- 8x 132.28
- 8x 132.28

Standing leg curls (did a single drop-set)
- 7x 49.60
- 4x 44.09

Comments: Wasn't a great work-out, my head wasn't in the gym yesterday :cry: I'm gonna make up for this next week. I had something in mind, I was thinking about starting my leg training with hamstrings, instead of quads. This is because my hams are less good than my quads are, so I wanne be able to train them as good as possible. What would you guys suggest me as a hamstring routine and do you guys think it's a good idea to start my future leg trainings with hamstrings?

I hope you will take the time to help me :)

greetz,
Ron

Max-Mex
05-08-2004, 04:20 PM
It's possible just have to take into consideration that it will affect your other lifts. I have to leg days. I try to emphasize one part of my legs on each day. Quads on one and hamd/glutes on the other. For example, on my first leg day I do squats, Leg Press, RDL's and Donkey Calf. On my second leg day I do Deads, Glute/Ham Raises, Walking Lunges, and Seated calf. First day is more quad specific and the second day is more glute/ham specific.

Maybe instead of starting hams first, concentrate on more ham lifts (Sumo Deads, RDL, Glute/Ham Raises, reverse hypers).

Buffster
05-09-2004, 05:42 AM
I find that a great idea... I'm definitely gonna try that! Thanks :thumbup:

greetz,
Ron

Buffster
05-10-2004, 03:08 PM
Monday 10th of may

*Decline dumbell press
- 10x 66.14
- 9x 66.14
- 8x 71.65

Cable cross-overs
- 6x 77.16
- 8x 77.16 (did 2 negatives)
- 8x 66.14

Incline cable flyes
- 8x 55.12
- 6x 55.12
- 8x 44.09

Did some fascia stretching on an incline bench, using dumbells... felt great :)

Dumbell Skull Crushers
- 15x 22.05 (warm-up)
- 8x 27.56
- 8x 27.56
- 6x 27.56
- 4x 27.56 did a little drop set 4x 22.05

Reversed one-hand cable pushdown
- 9x 33.07
- 8x 33.07

One-hand cable pushdown
- 10x 44.09
- 9x 44.09

Comments: Definitely a great work-out, everything went great, did my dumbell presses a little bit heavier than before, I'm happy with that :) Oh and something off-topic... when I finished my second set of incline cable flyes I suddenly saw a HUGE mofo entering the gym in only his tiny posingclunks. He was training his posing routine and was absolutely HUGE, never seen someone as big as he was in real life... so that was quite the experience for me :D

greetz,
Ron

Buffster
05-12-2004, 04:43 AM
Tuesday 11th of may

*Deadlift/Sumo deadlift
- Sumo Deadlift: 8x 110.23 (warm-up)
- Conventional Deadlift: 8x 154.32 (warm-up)
- Sumo Deadlift: 7x 198.42
- Conventional Deadlift: 8x 209.44
- Sumo Deadlift: 7x 198.42
- Conventional Deadlift: 9x 209.44

Front pulldowns
- 8x 176.37
- 7x 176.37
- 7x 165.35

Dumbell Shrugs
- 12x 66.14
- 10x 66.14

Upright rows
- 8x 154.32
- 8x 154.32

Seated cable rows
- 8x 176.37
- 6x 176.37
- 7x 165.35

Bent-over laterals
- 12x 22.05
- 12x 22.05

Decline crunches (with 44.09 plate on my chest)
- 18 reps
- 12 reps

Cable crunches
- 8x 88.19
- 10x 77.16

Comments: Another good work-out, nothing special though:)

greetz,
Ron

Buffster
05-13-2004, 02:00 PM
Thursday 13th of may

*Dumbell press
- 8x 58.42
- 7x 58.42
- 7x 58.42

Cable side raises
- 8x 11.02
- 7x 22.05
- 6x 22.05
- 8x 11.02
- 7x 11.02

Dumbell curl
- 8x 44.09
- 7x 44.09
- 6x 44.09

Concentration curl
- 7x 40.79
- 6x 40.79

Hammer curl
- 8x 40.79
- 7x 40.79

Comments: Just a decent work-out, nothing special... I'm thinking about bulking again, but I'll get back to you on this!

greetz,
Ron

Buffster
05-14-2004, 05:55 PM
Friday 14th of may

*Straight legged deadlifts
- 8x 176.37
- 7x 176.37
- 5x 176.37

Lying leg curl (with a dumbell)
- 8x 48.50
- 8x 48.50

Standing leg curl
- 4x 49.60 immediately followed up by
- 4x 33.07

Leg presses
- 5x 319.67
- 7x 286.6

One-legged leg extensions
- 8x 77.16
- 7x 77.16

Seated calf raises
- 65x 66.14 (one leg at a time)
- 35x 132.28 (both legs)

Standing (smith) calf raises
- 12x 286.6
- 12x 286.6

Comments: My first leg work-out that I started with my hamstrings... today was the first time ever I got the hang of straight legged deadlifts, never felt my hamstrings like that before. Couldn't train my quads as heavy as other times, but that was because of the hamstring work I did before. Overall definitely a great work-out and a great week!

greetz,
Ron

Buffster
05-18-2004, 05:44 AM
Monday 17th of may

*Bench press
- 8x 154.32
- 7x 154.32
- 7x 143.3

Cable cross-overs
- 6x 66.14
- 8x 55.12
- 8x 55.12

Incline dumbell press
- 6x 66.14
- 8x 60.63
- 6x 60.63

Dumbell skullcrushers
- 4x 27.56 immediately followed up by 4x 22.05
- 8x 22.05
- 8x 22.05

Reversed one-hand pushdown
- 8x 33.07
- 8x 33.07

Dips between two benches (with a 55.12 lbs plate on my legs)
- 12x
- 10x

Comments: Although I did what I could, yesterday showed me that I was starting to lose quite some strenght, because of that I've decided to start bulking again. Maybe I'll cut (again) for the summer and maybe I won't, just need some more mass now so I do think it's a good idea.

greetz,
Ron

Buffster
05-20-2004, 07:14 AM
Tuesday 18th of may

*Deadlift / Sumo deadlift
- 9x 198 (sumo)
- 8x 209 (conventional)
- 8x 198 (sumo)
- 9x 209 (conventional)

Chin-ups (assisted)
- 3*8

Dumbell shrugs
- 8x 66
- 8x 66
- 10x 57,2

T-bar rows
- 8x 176
- 7x 176
- 8x 165

Bent-over laterals
- 12x 22
- 10x 22

Decline crunches (with a 44 lbs plate on my chest)
- 18 reps
- 16 reps

Cable crunches
- 10x 88
- 8x 88

Comments: Especially the chin-ups felt great, gonna do them more often!

greetz,
Ron

Buffster
05-22-2004, 07:36 AM
Friday 21th of may

I decided to go for a 12 week powerlifting routine, but had to find out my max for bench,deadlift and squat, so I decided to drop my regular thursday/friday work-out and to go for my max on friday.

So I did yesterday and the results were:
- Bench: 209 lbs
- Deadlift: 319 lbs
- Squat: 308 lbs

The powerlifting routine I'm gonna use is attached to this post, so you can look for yourself!

greetz,
Ron

Buffster
05-24-2004, 05:30 PM
First day of my new powerlifting routine

Bench Press

8x165lbs
6x165lbs
5x165lbs

Dumbell press
5x66lbs
5x66lbs
5x66lbs
5x66lbs
4x66lbs

Dips
5 reps
5 reps
5 reps
5 reps
4 reps

Close-grip bp
4x121lbs
6x110lbs
5x110

Cable Side raises
8x11lbs
8x11lbs
8x11lbs

Comments:
Phew... and who said powerlifters were sissies... that was one heavy and intense work-out... I'm gonna like this :evillaugh Had a major pump in my chest after dips, felt really great :)

debussy
05-24-2004, 09:25 PM
powerlifting is awesome man... i quit lifting because it got so boring. until this spring, i discovered powerlifting and now im addicted.

Buffster
05-25-2004, 05:22 AM
Yep powerlifting is definitely a beautiful sport, the great thing is that it can be combined with bodybuilding, so I don't have to choose... lucky me ;) BTW I've got so much muscle pain at the moment, I bet I will even gain some muscle mass during my powerlifting period, even if it's just because of the shock for my muscles.

Keep on liftin'! :strong:

greetz,
Ron