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Lou Dog
07-12-2004, 12:08 PM
Hi everyone! I am new to the forum and I think it is great. Hoping to get all kinds of input positive and constructive from everyone here. I am 22 years old. I am fairly active. I am 5'11", 160lbs, BF% = 9%. I have a metalbolism that is off the charts. I haven't done any max repititions in a while, so I'll try to get back to you faithful readers on that one soon.

I've always been interested in the gym, but I've had injuries (bi-lateral hernia!) and time constraints that always kept me from really following a steady program for more than a couple months at a time. Still, last year I was able to put on about 10 lbs of muscle. But now I have a new gym, a greater wealth of time, and ideal health, so I am ready to start a new program and hit it hard.

I was looking to switch up to a new routine, so I'm gonna go with WBB #1. The 2 set thing will be new to me. Also, I presently lack a workout partner and some equipment, so I'll be subbing a few exercises. Here is my first week's results. I'll post every day I go from here on out. Thanks in advance for all your help!

Day 1:
Dumbbell Bench Press @ 60 lbs in each hand = 8+8 (Moving up next week)
Incline Dumbbell Bench Press @ 45 lbs in each hanf = 8+6
Assisted Chest Dip @ 48lbs of help = 8+8 (Moving up next week)
Assisted Pull-up @ 72 lbs of help = 8+8 (Moving up next week)
Lever Deadlift Machine @ 192 lbs = 8+8 (Moving up next week)
Lever Incline Row @ 35 lbs = 8+8 (Moving up next week)
Dumbbell Shrugs @ 75 lbs in each hand = 9

Day 2:
45 minutes of cardio @ 75%

Day 3:
Sled 45 Degree Leg Press @ 365 lbs = 8+8 (Moving up next week)
Lever Seated Leg Press @ 252 lbs = 8+6
Lever Lying Leg Curl @ 132 lbs = 8+7
Lever Deadlift Machine @ 204 lbs = 8+8 (Moving up next week)
Soleus Lever Calf Raise @ 70 lbs = 10+9
Crunches @ No Weight = 10+10+10+10 (Moving up next week)

Day 4:
Rest

Day 5:
Lever Shoulder Press @ 100 lbs = 8+8 (Moving up next week)
Lever Behind Neck Press @ 110 lbs = 8+8 (Moving up next week)
Standing Lateral Raises @ 15 lbs in each hand = 9+8
Smith Close Grip Bench Press @ 80 lbs = 8+8 (Moving up next week)
Cable Pushdown @ 120 lbs = 7+6
Dumbbell Incline Curl @ 25 lbs in each hand = 8+8 (Moving up next week)
Dumbbell Incline Hammer Curl @ 20 lbs = 8 (Moving up next week)

Day 6:
45 minutes of cardio @ 75%

And thats all I have so far. As you can see, I was still getting used to some of the exercises and underestimated my weights on a lot of them... I'm think I'd like to spend three of my 4 rest days doing about 40 minutes of cardio, just for fitness sake. Okay, I will try to post regularly. Thanks for the input!

Icceman
07-12-2004, 01:17 PM
nice plan....should work. lemme know how it does and maybe i can try it :)

pruneman
07-12-2004, 01:44 PM
Welcome welcome :spam:

Lou Dog
07-12-2004, 09:53 PM
Pruneman posted my journal! I truly feel welcomed now-

Lou Dog
07-14-2004, 09:35 AM
July 13th

Weight = 161 lbs (+1)

Dumbbell Bench Press @ 65 lbs ea. = 8+6
Incline Dumbbell Bench Press @ 45 lbs. ea. = 8+7
Asst. Dips @ 36 lbs. = 8+8 (moving up next week)
Asst. Pull-ups @ 60 lbs. = 8+8 (moving up next week)
Lever Lower Back @ 216 lbs. = 8+8 (moving up next week)
Lever Incline Row @ 40 lbs. = 8+8 (moving up next week)
Shrugs @ 75 lbs. ea. = 10 (moving up next week)

Cardio: None

I should have said it before, but what really makes these exercises work (and alot more difficult) is using a 2-1-2 count when lifting.

JustinF
07-14-2004, 12:29 PM
Welcome to journal land. NIce work.

Lou Dog
07-16-2004, 11:13 AM
July 15th

Weight = 161.5 lbs (+1.5 lbs since start of journal)

Day 3:
Sled 45 Degree Leg Press @ 370 lbs = 8+6
Lever Seated Leg Press @ 252 lbs = 8+7
Lever Lying Leg Curl @ 132 lbs = 8+8 (Moving up next week)
Lever Deadlift Machine @ 216 lbs = 8+8 (Moving up next week)
Soleus Lever Calf Raise @ 70 lbs = 10+10+10+10 (Moving up next week)
Crunches @ 10 lbs = 10+10+10+10 (Moving up next week)

Still haven't done much cardio. But really want to do 3 sets of 25 minutes. Must start that tomorrow!

ryuage
07-16-2004, 12:35 PM
another welcome, looking forward to your progression. get on that cardio!

Lou Dog
07-17-2004, 11:43 AM
You're right, you're right... I have to start the cardio NOW! starting today, its not a trip to the gym with atleast 25 minutes in target zone.. going for atleast 3 sessions a week

Lou Dog
07-19-2004, 10:59 AM
Okay, for all those keeping score at home, sorry for the delay on the last entry. I really am still going every other day without missing a beat. I'm just not as faithful to logging online.

July 17th

Weight = 162 lbs (+2 lbs in 10 days)

Day 5:
Lever Shoulder Press @ 110lbs = 8+8 (Moving up next week)
Lever Behind Neck Press @ 115 lbs = 8+7
Standing Lateral Raises @ 15 lbs in each hand = 10+9
Smith Close Grip Bench Press @ 90 lbs = 8+8 (Moving up next week)
Cable Pushdown @ 120 lbs = 8+8 (Moving up next week)
Dumbbell Incline Curl @ 30 lbs in each hand = 8+7
Dumbbell Incline Hammer Curl @ 25 lbs = 8 (Moving up next week)

Okay, no cardio yet, but this is the last time. 25 minutes a session, three a week. just enough to keep the heart happy, but taking away the minimum from my bulk (hopefully).

Lou Dog
07-20-2004, 10:38 AM
July 19th

Weight = 163 lbs (+3 lbs in 12 days)

Dumbbell Bench Press @ 65 lbs ea. = 8+7
Incline Dumbbell Bench Press @ 45 lbs. ea. = 8+8 (moving up next week)
Asst. Dips @ 29 lbs. = 8+8 (moving up next week)
Asst. Pull-ups @ 53 lbs. = 8+8 (moving up next week)
Lever Lower Back @ 221 lbs. = 8+8 (moving up next week)
Lever Incline Row @ 45 lbs. = 8+8 (moving up next week)
Shrugs @ 80 lbs. ea. = 8 (moving up next week)

Really very happy with the gains so far. I'm usually a hardgainer, but recently I've been weighing in at a pound heavier every other day now!

briancurran01
08-08-2004, 12:12 PM
where are the updates??

PizDoff
08-12-2004, 12:06 AM
Welcome!!

Dramafades
08-14-2004, 08:20 PM
NICE but 1 question... are you natural or are you using supplements? and whats your diet like