PDA

View Full Version : Hickory's Journal



Pages : [1] 2

Hickory
08-10-2004, 04:52 PM
I decided I wanted to keep a journal so that the members here can check out my routine, diet, etc. and help me improve on them. I also want to be able to track my progress.

I am almost 18 years old and have been working out steadily since last October. At the time I was about 145 lbs. and about 5'11. Right now I'm at 160 lbs. and lingering close to 6'. I haven't gained much size since I started back in October of last year, but my strength has significantly improved. I am decently cut at about 8-9% bf. The only supplement I am taking is L-Glutamine and have just recently started taking it daily.

I am now hoping to gain some size in my arms and the rest of my body, but I'd like to maintain a nice cut at the same time. I'm guessing this can be done due to me having such a high metabolism. To begin with I have lowered the reps and raised the amount of weight I'm doing during my arm exercises. I have also just recently given up assisted dips and have started weighted dips. I also don't think I'm ready to begin doing squats or deadlifts; I am too scared of serious injury. I'm hoping it is still possible to gain mass without them though.

I'm going to try and keep up with everything I eat during the days and every exercise I do at the gym. Please feel free to comment or give suggestions. Thanks.

Hickory
08-10-2004, 05:47 PM
Thus far today I have had the following meals:

bagel w/ peanut butter 440 cal. / 18g protein
2 cups whole milk 300 cal. / 16g protein
school lunch ? / ?
protein shake 500 cal. / 32g protein
veggie lasanga 400? cal. / ?
2 cups whole milk 300 cal. / 16g protein
turkey & cheese bagel 450 cal. / 29g protein
2 cups whole milk 300 cal. / 16g protein

That's about 2690 calories plus school lunch, and only 127 grams of protein thus far (not including the lasanga or school food). I could still use a bit more protein in my diet today.


Today was chest day. Here was my workout:

flat db press
10 reps of 60 lb. db's
8 reps of 65's
7 reps of 70's

incline db press
10 rebs of 50's
8 reps of 55's
5 reps of 60's

upward cable flys
10 reps of 80-90?
8 reps " "
6 reps " "

downward cable flys
10 reps of 80-90?
8 reps " "
6 reps " "

Please feel free to make comments/suggestions on anything. I'll update today's meals right before bed.

Hickory
08-11-2004, 06:33 PM
Today I didn't workout because my tri's were a bit sore from yesterday so I didn't want to ruin an arm workout.

I haven't had much to eat yet today but I'll make up for it later tonight.

Thus far I have had:

peanut butter bagel 440 / 18
2 cups whole milk 300 / 16
school lunch ? / ?
3-4 medium sized chocolate chip cookies ? / ?
6 slices of bacon 260 / 15
one 1' roasted chicken breast w/ american cheese on roasted garlic and cheese sub from Subway ? / ?
2 cups whole milk 300 / 16
half of another 1' roasted chicken breast w/ american cheese on roasted garlic and cheese Subway ? / ?
2 cups 2% milk 260 / 16

Unfortunately I didn't get much to eat today due to not being at home for most of the day. I'll try to make up for it tomorrow. Tomorrow will also be my arm day for the week.

Hickory
08-12-2004, 04:56 PM
arm day is here.

thus far i have had the following to eat today:

peanut butter bagel 440 / 18
2 cups whole milk 300 / 16
school lunch ? / ?
protein shake 300 / 20
isopure shake 300 / 50
fish sticks 520 / 22
2 cups 2% milk 260 / 16
turkey & cheese bagel 450 / 29
2 cups whole milk 300 / 16

totals for today:
2870 calories, 187 grams of protein
i made up for yesterday :clap:

fish sticks for dinner later. also i will try to eat a turkey & cheese bagel and drink more milk later. will update before bed.

here was my workout for today in no particular order:

bb curl
10 reps of 50
8 reps of 60
6 reps of 70

hammer curls
10 reps of 25
8 reps of 30
6 reps of 35

preacher on smith
10 reps of 90
8 reps of 95
6 reps of 100

horizontal cable curls
10 reps of 35
8 reps of 40
6 reps of 45
12 reps of 30

tri extension on smith
10 reps of 100
8 reps of 105
6 reps of 110

tri pushdown
10 reps of 130
8 reps of 140
6 reps of 150

weighted dips
9 reps w/ 25 lbs. on belt
7 reps w/ 30 lbs.
6 reps w/ 35 lbs.


and my ab workout (no order):

decline crunches
20 reps w/ 12 lb. med. ball
20 reps w/ " "

sitting weighted crunches on smith
20 reps w/ 100 lbs.

comments and suggestions please.

–ragons
08-12-2004, 05:00 PM
whats your target weight?

Hickory
08-12-2004, 05:04 PM
whats your target weight?

i don't really have a target weight; i really just want to build more muscle mass, but i guess it wouldn't hurt to make a goal of gaining 10 lbs. of muscle by christmas. so 170, if that's even possible. one other goal i have is to stay lean while building.

–ragons
08-12-2004, 05:15 PM
good luck

Hickory
08-13-2004, 11:19 PM
today was a rest day. not much to eat either.

peanut butter bagel 440 / 18
2 cups whole milk 300 / 16
school lunch ? / ?
half of a 1' roasted chicken breast w/ american cheese on roasted garlic and cheese Subway ? / ?
4 hotdogs ? / ?
1 hard taco from taco bell ? / ?
2 cups whole milk 300 / 16

Hickory
08-14-2004, 09:03 PM
Today I'm going to work out the legs. I originally planned to do shoulders and back today, but my tris are still sore to the touch from Thursday. I'm not sure when I'm going to have time to make them up yet.

I ate the following meals today:

8 slices of bacon 350 / 20
2 cups whole milk 300 / 16
2 cream cheese bagels 680 / 22
2 cups whole milk 300 / 16
chicken & cheese quesadilla ? / ?
single sirloin steak ? / ?
2 cups 2% milk 260 / 16
2 cups whole milk 300/16

That should add to well over 2500 calories total, including the steak.

Here is my leg workout from earlier today:

leg curl
12 reps of 80
10 reps of 85
8 reps of 95

leg extension
12 reps of 75
10 reps of 80
8 reps of 90

calf raises (standing on smith)
12 reps of 205
10 reps of 215
8 reps of 225

calf raises (sitting)
12 reps w/ 90 lbs. added
10 reps w/ 100
8 reps w/ 105

leg press
15 reps of 315
12 reps of 365
10 reps of 405

Please critique.

Oh, I weighed in today at 163.

Hickory
08-15-2004, 06:14 PM
Got to squeeze in back and shoulders this afternoon after a 2 hour football game with some friends.

sitting rows
12 reps of 85
10 reps of 100
8 reps of 110

shrugs (smith)
10 reps of 185
8 reps of 205
6 reps of 215

lat. pulldown
10 reps of 115
8 reps of 130
6 reps of 145

arm ext. w/ dumbells
20 reps on each arm w/ 15 lb. dumbells (x2)
20 reps " " w/ 12 lb. dumbells

smileys (smith)
12 reps of 85
10 reps of 90
8 reps of 95

back flys
12 reps of 30
10 reps of 35
8 reps of 40

As you can see my shoulder/back exercise is pretty weak. I'm thinking about adding pullups into my routine in the next week or two.

Haven't had much to eat today either.

bacon & cheese bagel ~400 / ~15
8 slices of extra bacon 360 / 20
2 cups whole milk 300 / 16
2 bananas ? / ?
dinner ? / ?
2 cups whole milk 300 / 16
protein shake 190 / 20

Hickory
08-17-2004, 06:20 AM
chest yesterday.

10 reps of 135 on bb to warm up.

db flat bench
60 x 10 x 1
65 x 8 x 1
70 x 6 x 1

db incline press
50 x 10 x 1
55 x 8 x 1
60 x 6 x 1

upper/lower pec flys on cables
2 x 10 (upper)
2 x 10 (lower)

and for abs i did 50 reps of assorted weighted crunches.

didn't get yesterday's meals down.

Hickory
08-18-2004, 09:02 PM
yesterday was an off-day.

today was arms.

hammer curls
25 x 12 x 1
30 x 10 x 1
35 x 8 x 1

tri pushdown
130 x 10 x 1
140 x 8 x 1
150 x 6 x 1

barbell curl
50 x 10 x 1
60 x 8 x 1
70 x 6 x 1
i think next week i'm going to move up to 80's because i've been doing the neg's really slow and fairly easily lately.

weighted dips
25 lbs. x 10 x 1
30 lbs. x 8 x 1
35 lbs. x 6 x 1

preacher curls
95 x 10 x 1
100 x 8 x 1
105 x 6 x 1

tri extension
90 x 10 x 1
95 x 8 x 1
100 x 6 x 1

horizontal cable curls
4 plates each arm x 10 x 1
4 plates " " x 8 x 1
5 plates " " x 6 x 1

i've had too many personal problems to be able to keep up with my diet the past few days. will try to continue sometime soon.

Hickory
08-19-2004, 10:11 PM
legs and abs today.

leg press
6 plates x15x1
7 plates x12x1
7 1/2 plates x10x1

calf raises (standing smith)
4 plates x12x1
+ 20 lbs x10x1
+ 20 more lbs x8x1

sitting calf machine
2 plates 12x1
+ 10 lbs x10x1
+ 20 lbs x8x1

leg curls
85x12x1
90x10x1
95x8x1

leg extensions
80x12x1
85x10x1
90x8x1

60 total reps divided into 3 different sets of ab workouts.

good leg day.

–ragons
08-20-2004, 02:53 AM
what weights were u doing? on the legs?

Hickory
08-20-2004, 02:33 PM
updated the weights used :)

Hickory
08-22-2004, 08:33 PM
yesterday i did back/shoulders.

db shoulder press
35's x 10 x 1
40's x 8 x 1
40's x 6 x 1

sitting lat. rows
85 x 10 x 1
100 x 8 x 1
115 x 6 x 1

db arm extensions
10's x 20 x each arm x 1
12's x 16 x " "
12's x 12 x " "

lat. pulldown
115 x 10 x 1
130 x 8 x 1
160 x 6 x 1

smith bb shrugs
185 x 10 x 1
195 x 8 x 1
205 x 6 x 1

back flys
30 x 10 x 1
35 x 8 x 1
40 x 6 x 1

i really need to find some better exercises for s/b.

tomorrow i do chest & abs.

RBC13
08-22-2004, 09:06 PM
Holy ****, you had 8 cups of milk on 8-14! Damn that is a lot of milk. I read somewhere that anything over 4 cups of milk is not to good because of too much calcium and some lactus or something that milk has. That is almost 1000 calories and 200 mg cholesterol from milk alone! That is crazy. Your cholesterol is going off the roof. If you are going to do that, at LEAST do skim milk. There isn't much of a difference, except you don't feel as full, and you can do 12 oz at a time easily. Unless you are married to a cow, and she is your wife, i suggest a decrease in the amount of milk and cheese you intake.

Upon looking at what else you eat, you seem to lack many vitamins/minerals. I don' t see ANY vegetables or fruit or fish. This could lead to deficiencies in fiber,Vitamin K, maybe Vitamin E, potassium, phytochemicals, omega 3, vitamin C, and others i can't think of now. I would definitely include vegetables in your diet. And don't give me any bs about having some at your school lunch. You need green vegetables and fruit and a ton of em.

Also i hope you have whole wheat bagels with no artificial ingredients, and will consider oats, rice, sweet potatoes, corn, green veggies, and fruit. Check out what a body builder eats, and pick out at least a few from every section. You will see where you are lacking.

Seeing as you are a big dairy fan, what is up with no yogurt or cottage cheese, and infinite milk?

Hickory
08-23-2004, 06:07 PM
i actually do get a good amount of carots, bell peppers, rice, beans, and other things, i just fail to mention the smaller portions i eat. i will try to work on some of these things though, and cut out some of the milk. thanks :)

Hickory
08-24-2004, 02:32 PM
yesterday i did chest.

flat db press
60 x 10 x 1
65 x 8 x 1
70 x 6 x 1

incline db press
50 x 10 x 1
55 x 8 x 1
60 x 6 x 1

i think i'm going to move up to 65's next week on incline, the 60's are fairly easy now.

downward cable flys
2 sets of 10-8 reps each

upward cable flys
2 sets of 10-8 reps each

then did 60 total reps of 3 different ab exercises.

today is leg day. i will try to update when i get home.

by the way, i checked the bagels that i'm eating and found out they are cholesterol free. some of the other normal items on my diet are also low in cholesterol.

Hickory
08-26-2004, 06:25 AM
did legs 2 days ago.

leg press
6 plates x 15 x 1
7 plates x 12 x 1
8 plates x 10 x 1
9 plates x 8 x 1

calf raises (standing)
10x1
8x1
6x1

calf raises (sitting)
10x1
8x1
6x1

leg curls
90 x 12 x 1
95 x 10 x 1
100 x 8 x 1

leg extensions
90 x 10 x 1
95 x 8 x 1
100 x 6 x 1

and then yesterday i did arms.

bb curl
60 x 10 x 1
70 x 8 x 1
80 x 6 x 1
i'm happy about finally moving up to 80 :)

hammer curls
25 x 10 x 1
30 x 8 x 1
35 x 6 x 1

tri pushdown
130 x 10 x 1
140 x 8 x 1
150 x 6 x 1

weighed dips
w/ 25 lbs. x 9 x 1
w/ 30 lbs. x 7 x 1
w/ 35 lbs. x 5 x 1

preacher curls
90 x 10 x 1
95 x 8 x 1
100 x 6 x 1

tri extensions
90 x 10 x 1
95 x 8 x 1
100 x 6 x 1

horizontal cable curls
40 x 10 x 1
45 x 8 x 1
50 x 6 x 1

overall good day for arms i think.

Hickory
08-28-2004, 10:42 PM
today i did shoulders and back. i just got done taking a picture of my back for this post too, so please critique.

http://img.photobucket.com/albums/v177/4cylsilvaceli/back8-28-04.jpg

shrugs on smith
185 x 10 x 1
195 x 8 x 1
200 x 6 x 1

sitting cable rows
85 x 10 x 1
100 x 8 x 1
115 x 6 x 1

db shoulder press (sitting)
35's x 10 x 1
40's x 8 x 1
45's x 6 x 1

back flys
30 x 10 x 1
35 x 8 x 1
40 x 6 x 1

smileys on smith
85 x 10 x 1
90 x 8 x 1
95 x 6 x 1

lat. pulldown
130 x 10 x 1
145 x 8 x 1
160 x 6 x 1

3 sets of 60 total reps (3 different exercises) for abs

Hickory
08-30-2004, 07:38 PM
chest today.

flat bench press
135 x 10 x 1
155 x 8 x 1
160 x 6 x 1

incline db press
55 x 10 x 1
60 x 8 x 1
65 x 6 x 1

lower pec flys
40 x 10 x 1
45 x 8 x 1
50 x 6 x 1

60 total reps of 3 different exercises for abs.

Hickory
09-01-2004, 06:16 AM
legs yesterday.

standing calf raises
200 x 10 x 1
210 x 8 x 1
225 x 6 x 1

sitting calf raises
90 x 10 x 1
100 x 8 x 1
105 x 6 x 1

leg press
6 plates x 15 x 1
8 plates x 12 x 1
9 plates x 10 x 1

leg curl
90 x 10 x 1
95 x 8 x 1
100 x 6 x 1

leg extension
90 x 10 x 1
95 x 8 x 1
100 x 6 x 1

–ragons
09-01-2004, 10:52 AM
that looks quite a suite, and cut back there, except the left is bigger than the right :p but u r looking good m8, post some more pose pics :p

Hickory
09-01-2004, 05:06 PM
haha yeah i think the fact i was tucking my shoulder blades had a lot to do with the imbalance. :p i'll try to get some better poses soon

Hickory
09-02-2004, 02:47 PM
did arms yesterday.

bb curl
60 x 10 x 1
70 x 8 x 1
80 x 6 x 1

tri pushdown
130 x 10 x 1
140 x 8 x 1
150 x 6 x 1

hammer curls
30 x 10 x 1
30 x 8 x 1
35 x 6 x 1

dips
12 x 1
12 x 1
12 x 1

preacher curl
80 x 10 x 1
85 x 8 x 1
100 x 6 x 1

tri overhead extensions
85 x 10 x 1
90 x 8 x 1
100 x 6 x 1

horizontal cable curls
96 x 10 x 1
96 x 8 x 1
120 x 6 x 1

Hickory
09-05-2004, 09:03 AM
i've got to find a new shoulder/back routine. yesterday's workout was so pathetic i'm not going to bother posting it.

Hickory
09-06-2004, 11:29 AM
well i was planning on doing chest and abs today but the gym closes at 2 and i won't have a spotter so i'm going to wait until tomorrow.

Hickory
09-06-2004, 07:14 PM
at least got to do abs at home today. did 3 sets of crunches (35 x 35 x 30) for a total of 100 reps with a 10 lb. db on chest.

Hickory
09-07-2004, 04:42 PM
did chest in about 35-40 minutes this afternoon.

flat bench press
10 x 135 x 1 (warmup)
8 x 155 x 1
6 x 160 x 1
4 x 170 x 1

incline db press
60 x 8 x 1
65 x 4 x 1
65 x 4 x 1
guess i'm not ready for 70's yet.

upper cable flys
40 x 10 x 1
45 x 8 x 1

lower cable flys
50 x 10 x 1

Hickory
09-09-2004, 10:44 PM
arms today.

barbell curl
60 x 10 x 1
70 x 8 x 1
80 x 6 x 1 (cheated on last 2)

tri pushdown
130 x 10 x 1
140 x 8 x 1
150 x 6 x 1

hammer curl
25 x 12 x 1
30 x 10 x 1
35 x 6 x 1

dips
12 x 3

then i did 1 set of preacher curl and 1 set of horizontal cable curls.

tri extension
80 x 10 x 1
95 x 6 x 1

today i tried doing each exercise and each rep extremely slowly.

Hickory
09-11-2004, 02:35 PM
just got back from doing shoulders and back.

sitting cable rows
100 x 10 x 1
115 x 8 x 1
125 x 6 x 1

db shoulder press
35 x 10 x 1
40 x 8 x 1
45 x 6 x 1

lat. pulldown
85 x 10 x 1
100 x 8 x 1
115 x 6 x 1

db shrugs
55 x 10 x 1
60 x 8 x 1
65 x 6 x 1

db rows
40 x 10 x 1 (each arm)
45 x 8 x 1 " "
45 x 6 x 1 " "

bb smileys
40 x 10 x 1
40 x 8 x 1
50 x 6 x 1

Hickory
09-12-2004, 01:56 PM
my back is sore today :)

Hickory
09-13-2004, 06:30 PM
the gym was so F'in crowded this afternoon, i picked the wrong time to go. i did my warmup set on bench, walked away for 30 seconds, came back, and there were 2 other guys already in the middle of a set. >=( therefore i ended up using db's again.

flat bb press (warmup)
135 x 10 x 1

flat db press
60 x 8 x 1
65 x 6 x 1
70 x 4 x 1
75 x 4 x 1 - finally got the 75's up with the assist on the 1st rep by my training partner

incline db press
60 x 8 x 1
65 x 6 x 1
70 x 4 x 1 - also got up to 70's on incline today; bad form however.

chest fly machine
70 x 10 x 1
80 x 8 x 1
90 x 6 x 1

also got to do some ab work at the end of my workout.

Hickory
09-15-2004, 05:20 PM
arms today.

hammer curls
25 x 10 x 1 (each arm)
30 x 10 x 1
35 x 6 x 1

tri pushdown
140 x 10 x 1
150 x 8 x 1
160 x 6 x 1

bb curls
60 x 10 x 1
70 x 8 x 1
80 x 6 x 1

dips
12 x 3 sets

preacher
90 x 10 x 1
95 x 8 x 1
100 x 6 x 1

tri extension
90 x 10 x 1
95 x 8 x 1
100 x 6 x 1

Southern Beast
09-20-2004, 12:45 PM
A local! Do you work out at any gyms in Birmingham, or at home?

Hickory
09-20-2004, 05:27 PM
yeah i workout at the sportsfirst in trussville... you?

Hickory
09-20-2004, 05:35 PM
today's workout was horrible. i've been playing football a lot lately on the weekends with friends, and have spent a lot of time as qb. yesterday we were in the middle of a game and i took over the qb spot. my first throw left me with a sharp pain around my throwing elbow. i tried throwing a few more times and had the same result. my arm hurt for the rest of the afternoon and finally diminished by nighttime. today when i got to the gym i tried warming up with 135 and could barely lift it with my right arm. everytime i'd pick up weight to press it, i'd feel a 'fatiqued' pain in my right elbow. therefore, i used light weights for the entire workout today. hopefully it will be gone by wednesday when i'm supposed to do my arm workout.

flat bb press
135 x 10 x 1 (warmup)
155 x 8 x 1
165 x 6 x 1
170 x 4 x 1

incline db press
i went light on this due to hurt elbow.
50's x 8 x 1
55's x 6 x 1
60's x 4 x 1

negative cable flys
4 stack on each side x 10 x 1
5 stack " " x 8 x 1
5 stack " " x 8 x 1

then i did 3 sets of 20 reps each using various ab exercises.

Southern Beast
09-21-2004, 12:19 AM
yeah i workout at the sportsfirst in trussville... you?

Nice, I live in Trussville. I worked out at Peformance Fitness on Deerfoot Parkway, but it recently expired. My upcoming job (training to be a cop for B'ham) gives me access to SportsFirst though, so maybe I'll see you around when I start training there.

Hickory
09-21-2004, 09:17 PM
awesome, let me know when and if you start going :)

Hickory
10-04-2004, 05:28 PM
today after finishing my flat bench routine i tried 200 once just for kicks. i got it :)

BIG C
10-06-2004, 04:44 AM
Hope the Elbow heals quickly for you! Keep it up Bro!

Hickory
10-06-2004, 06:25 AM
Hope the Elbow heals quickly for you! Keep it up Bro!

thanks buddy :) the elbow is about fully healed, but i have still been working out the past few weeks. i haven't had much time to post my routines but i'm going to try and start back this afternoon after i get done working the arms.

Hickory
10-06-2004, 04:33 PM
well after my workout today i got my bf measured. i'm 5'11, 170 lbs. and i'm at 6.5% :( this means i'll have to work twice as hard on this bulk.. tried some new arm exercises today, very unorganized routine but i'm going to try and find a solid arm workout this week and stick to it. won't bother posting the mayhem that pursued today :)

Hickory
10-11-2004, 07:02 PM
k well i never got around to posting the other day but this afternoon i worked the chest and below is my workout. PLEASE somebody critique my stuff!

flat bb bench press
135 x 10 x 1 (warmup)
165 x 7 x 1
185 x 4 x 1
195 x 2 x 1
205 x 1 x 1

incline db press
60's x 10 x 1
65's x 8 x 1
70's x 5 x 1

chest fly machine
90 x 10 x 1
100 x 7 x 1
110 x 5 x 1

BIG C
10-11-2004, 08:43 PM
Good job Benching Bro! :thumbup:

Hickory
10-11-2004, 09:34 PM
Good job Benching Bro! :thumbup:

thanks buddy :hello:

ryuage
10-12-2004, 06:59 AM
nice benching session

Hickory
10-12-2004, 04:41 PM
nice benching session

thanks :)

today was leg day.

first off, does anyone know how much the leg press apparatus weighs by itself? i've never figured this out, so i just add 45 lbs. (even though i'm sure it's a lot less than that) to the total weight when i'm writing in my journal.

leg press
315 x 15 x 1
405 x 12 x 1
495 x 10 x 1

lying leg curls
100 x 12 x 1
105 x 10 x 1
110 x 8 x 1

leg extensions
100 x 12 x 1
105 x 10 x 1
110 x 8 x 1

sitting calf raises
2 plates x 15 x 1
+10 lbs. x 12 x 1
+20 lbs. x 10 x 1

Hickory
10-13-2004, 05:01 PM
today was arm day :) tried out a new routine. please let me know if you guys think i overtrained; i'm trying to cut back but it seems impossible.

incline alternate db curls
25's x 12 ea. arm x 1
30's x 10 ea. arm x 1
35's x 8 ea. arm x 1

tri pushdown
140 x 10 x 1
150 x 8 x 1
160 x 6 x 1

bb curl
60 x 10 x 1
70 x 8 x 1
80 x 6 x 1

dips
15 x 1
12 x 1
10 x 1

db concentration curls
25 x 12 x 1 (ea. arm)
25 x 10 x 1 (ea. arm)
30 x 8 x 1 (ea. arm)

skullcrushers (finally tried them out) :)
loaded 30 lbs. on the ez curl bar to try them out...
15 x 1

then bumped it to 40 lbs...
12 x 1
10 x 1

that's it for today. PLEASE critique my arm routine; i liked this new deal a lot and i hope i'm not overtraining.

ryuage
10-13-2004, 05:39 PM
nice past couple sessions... kindd hard to tell you if you are overtraining as you know your body better then anyone else... if it works for you then hey all the better.

Hickory
10-16-2004, 01:33 PM
did back/shoulders today.

db shoulder press
35 x 12 x 1
40 x 8 x 1
45 x 6 x 1

wide grip chin ups/close grip chin ups
10x1, 6x1, 6x1
10x1, 8x1, 6x1

shrugs (45 lb. plate in each hand)
10x3

lat pulldown
110 x 10 x 1
125 x 8 x 1
135 x 6 x 1

bb smileys
30 x 12 x 1
50 x 8 x 1
60 x 6 x 1

sitting cable row
110 x 10 x 1
125 x 8 x 1
135 x 6 x 1

ryuage
10-17-2004, 08:37 AM
nice session hickory

Hickory
10-17-2004, 10:52 AM
:)

I think today I'm going to go work chest and abs; Tuesday I'm leaving for Seaside, Florida, and I'm pretty sure there isn't a gym around the area. Tomorrow I'll try to get in legs before the trip too.

Hickory
10-17-2004, 01:17 PM
chest workout was horrible. i had no energy, probably due to lack of sleep this weekend + had a lot on my mind. not even going to bother posting the workout. also got a bit of abs in today.

Hickory
10-18-2004, 08:19 PM
didn't have time to do legs today; was busy packing for vacation tomorrow. i won't be able to work out until saturday (returning friday evening).

Hickory
10-22-2004, 09:29 PM
got back earlier this evening; decided to go work out arms just before the gym closed. i had a sample of pump tech sitting around that i got in the mail a week ago, so i decided to try it out for the hell of it. below was tonight's workout. i cut the sets down and performed strict, near perfect form and ROM on everything.

bb curl
60 x 10 x 1
70 x 8 x 1

tri pushdown
150 x 10 x 1
160 x 8 x 1

sitting incline db curl
30 x 10 ea. x 1
35 x 8 ea. x 1

skullcrushers
loaded a 25 on each side and did:
10 x 1
8 x 1

concentration db curls
25 x 10 ea. x 1
30 x 8 ea. x 1

weighted dips
bw + 25 lbs. x 10 x 1
bw + 30 lbs. x 8 x 1

after the workout i noticed no extra pump from the pump tech, and i don't think it helped much during the workout. it did however give me a bit more energy throughout the workout and afterwards for about an hour. i even found myself short of breathe once i got home.. not sure if that is normal or not.

ryuage
10-23-2004, 05:27 AM
great job on the workout... hope you got that pump tech at a real good price =\ it's just one of those no2 products... basically over price aakg

Hickory
10-23-2004, 07:00 AM
great job on the workout... hope you got that pump tech at a real good price =\ it's just one of those no2 products... basically over price aakg

:D my friend who works at my gym actually got the sample in the mail. he hasn't had time to workout this school semester due to the work/study load, so he gave it to me to try. it definately seems like just a waste of money to me :redface:

Hickory
10-25-2004, 06:02 PM
did chest today.

bb flat bench press
135 x 10 x 1 (warmup)
165 x 8 x 1
185 x 5 x 1
200 x 3 x 1
210 x 1 x 1 (failed) :(
205 x 1 x 1 (failed) :(

incline db press
65's x 10 x 1
70's x 8 x 1
75's x 3 x 1

sitting chest fly machine
90 x 10 x 1
100 x 8 x 1
110 x 4 x 1

then had a pretty good ab workout; too lazy to post it though.

all in all had a decent chest day, but i'm disappointed i missed 210 (halfway) and 205.

Hickory
10-26-2004, 08:59 PM
did legs tonight.

leg press
6 plates x 15 x 1
8 plates x 12 x 1
10 plates x 10 x 1

standing calf raises
225 x 10 x 1
275 x 6 x 1
285 x 6 x 1

leg extensions
100 x 12 x 1
105 x 10 x 1
115 x 8 x 1

leg curls
90 x 12 x 1
100 x 10 x 1
105 x 8 x 1

ryuage
10-27-2004, 05:52 AM
great workout, must be the pump tech :p

Coke
10-27-2004, 06:01 AM
Nice efforts Hick...you may want to try 210 x 3 on the flat bench next time man...good leg pressing.

Hickory
10-27-2004, 06:23 AM
great workout, must be the pump tech :p

:p

thanks for the comments guys.

Hickory
10-27-2004, 05:18 PM
today was arm today.

bb curls
60 x 12 x 1
70 x 10 x 1

tri pushdown
150 x 10 x 1
160 x 8 x 1

inclined db curls
35 x 8 x 1 (ea. arm)
35 x 7 x 1 (ea. arm)

weighted dips
12 x bw+25 lbs. x 1
10 x bw+30 lbs. x 1

concentration db curls
30 x 10 x 1 (ea. arm)
30 x 8 x 1 (ea. arm)

skullcrushers
25 lbs. on each side x 10 x 1
25 lbs. on each side x 8 x 1

ryuage
10-28-2004, 06:18 AM
great workout hickory

Hickory
10-30-2004, 12:03 PM
thanks man :) did shoulders/back earlier today; will update a bit later

Hickory
10-30-2004, 04:00 PM
back/shoulders

sitting db shoulder press
35 x 10 x 1
40 x 8 x 1
50 x 6 x 1

db rows
40 x 10 x 1 (ea. arm)
45 x 8 x 1 (ea. arm)
50 x 6 x 1 (ea. arm)

shrugs w/ plate in each hand (very slow motion)
10 x 1
10 x 1
10 x 1

wide grip pullups
10 x 1
8 x 1
then i went to the lat pulldown machine and did:
175 x 6 x 1

bb smileys
40 x 10 x 1
50 x 8 x 1
60 x 6 x 1

reverse weighted crunches
10 x 6 plates x 1
8 x 7 plates x 1
6 x 8 plates x 1

Coke
10-31-2004, 08:07 AM
Fine back and shoulder effort southern bro - ;) ...need some real weight for those shrugs, lol.

Hickory
10-31-2004, 01:05 PM
my mom got me some string tape measure today so i did some measurements. everything below is flexed.

arms: bit over 14 inches
forearms: 11 inches
chest: 41 inches
shoulders: 18 inches
calves: 15 inches
neck: bit under 16 inches
waist: 33 inches

damn i'm small :( at least now i have a set foundation to work with.

Hickory
11-01-2004, 06:01 PM
today i did chest.

db flat bench press
(did 135x10x1 on bb for warmup set)
70's x 8 x 1
75's x 5 x 1
80's x 4 x 1

incline db press
65's x 8 x 1
70's x 6 x 1
75's x 4 x 1

chest fly machine
95 x 8 x 1
105 x 6 x 1
115 x 4 x 1

Hickory
11-02-2004, 10:20 PM
legs today.

leg press
6 plates x 15 x 1
8 plates x 12 x 1
10 plates x 10 x 1

standing calf raises
225 x 10 x 3

leg extensions
100 x 12 x 1
105 x 10 x 1
115 x 8 x 1

leg curls
95 x 12 x 1
100 x 10 x 1
105 x 8 x 1

Coke
11-03-2004, 05:24 AM
Good chest training, damn fine leg work - real strong dude with a low profile - :D ...why no leg measurements??

Hickory
11-03-2004, 06:08 AM
Good chest training, damn fine leg work - real strong dude with a low profile - :D ...why no leg measurements??

thanks for the comments :)

just did a leg measurement for you, i'm at 21.5 inches exactly.

BigBig
11-03-2004, 06:24 AM
Hickory, I just browsed your journal, you have some real nice workouts going on.

Hickory
11-03-2004, 06:52 PM
Hickory, I just browsed your journal, you have some real nice workouts going on.

thanks pal. today i did arms. i meant to just do 2 sets per exercise, but i completely forgot and did 3 instead :hello:

bb curl
60 x 10 x 1
70 x 8 x 1
80 x 6 x 1

tri pushdown
150 x 10 x 1
160 x 8 x 1
170 x 6 x 1

incline db curl
30 x 10 x 1 (ea. arm)
35 x 7 x 1 (ea. arm)
40 x 4 x 1 (ea. arm)

dips
bw + 30 lbs. x 10 x 1
bw + 35 lbs. x 8 x 1
bw x 20 x 1

concentration db curls
30 x 10 x 1 (ea. arm)
30 x 8 x 1 (ea. arm)
35 x 6 x 1 (ea. arm)

skullcrushers
loaded 20 lbs. on each side and did:
10 x 2
then added 5 lbs. more on each side and did:
6 x 1

Coke
11-04-2004, 08:34 AM
Good arm training man...you mixin it up a little.

Hickory
11-06-2004, 02:21 PM
my friend and i tried out another sportsfirst this afternoon because we were near it after running a few errands. my sportsfirst membership allows me to visit all 5 or 6 locations in the area. i wasn't in the mood for shoulders/back, so i decided to do chest/tri's and i even threw in a few sets for the bi's too.

flat db press
45's x 10 x 1 (very slow reps to warm-up)
70's x 8 x 1
80's x 6 x 1

chest fly machine
100 x 8 x 1
115 x 6 x 1

dips
12 x 2

incline db press
their single bench for this was extremely close to the ground and seemed to mess me up pretty bad.
70's x 6 x 1
75's x 3 x 1

tri pushdown
10 plates x 8
11 plates x 6

tri extension
100 x 8 x 1
105 x 6 x 1

preacher curl machine
100 x 8 x 1
110 x 6 x 1

standing db curls
35's x 6 x 1 (ea. arm)
40's x 4 x 1 (ea. arm)

might not be a very good routine but i was in a different location and just experimenting.

Hickory
11-08-2004, 04:22 PM
didnt get to workout today because i had to get the gti's oil changed. will resume workouts tomorrow.

Hickory
11-09-2004, 06:33 PM
today i did legs (well, the important part at least), shoulders and back. i was trying to make up for not getting shoulders/back in this past weekend. i also tried some deadlifts; i want to start getting them into my routine but i just did a few very light sets today to practice.

leg press
6 plates x 15 x 1
8 plates x 12 x 1
10 plates x 10 x 1

wide grip pull-ups
10 x 1
6 x 1
8 x 1

sitting db shoulder press
40's x 8 x 1
45's x 6 x 1
50's x 6 x 1

leg extensions
105 x 10 x 1
115 x 8 x 1
125 x 6 x 1

db rows
45 x 8 x 1 (ea. arm)
50 x 6 x 1 (" ")
55 x 4 x 1 (" ")

shrugs (plate in each hand)
10 x 3 (hold 2-3 seconds each)

DEADLIFTS woohoo! haha
i just grabbed the 110 lb. bb and tried a few sets.
110 x 8 x 1
110 x 6 x 1
110 x 6 x 1
i definately felt the distinct burn in the lower back, even with so little weight.

shoulder extensions
15's x 10 x 3 (ea. arm)

Nito
11-09-2004, 07:29 PM
Way to go, looks like a solid day :clap:

Coke
11-10-2004, 04:42 AM
Nice sessions dude.

Hickory
11-10-2004, 06:09 PM
i did chest tonight but wasn't focused at all. did horrible.

flat db press
(135 x 10 x 1 on bb for warmup)
70's x 6 x 1
75's x 5 x 1
80's x 3 x 1

incline db press
65's x 7 x 1
70's x 6 x 1
75's x 3 x 1

db chest flys
30's x 10 x 1
35's x 8 x 1
35's x 6 x 1

Hickory
11-11-2004, 08:06 PM
my hamstrings are still sore to the touch from the light deadlifts i did a few days ago. this is great :)

Hickory
11-13-2004, 03:04 PM
today i did arms.

bb curl
70 x 10 x 1
80 x 8 x 1

tri pushdown
150 x 10 x 1
160 x 8 x 1

incline db curl
35's x 8 x 1 (ea. arm)
40's x 4 x 1 (ea. arm)

dips
bw x 20 x 2

concention db curls
25 x 10 x 1 (ea. arm)
30 x 8 x 1 (ea. arm)

skullcrushers
40 lbs. + bar x 10 x 1
50 lbs. + bar x 8 x 1

Hickory
11-15-2004, 04:57 PM
today was chest day.

flat db press
55 x 10 x 1
70 x 8 x 1
75 x 5 x 1
80 x 4 x 1

incline db press
65 x 8 x 1
70 x 6 x 1
75 x 4 x 1

cable flys
40 x 10 x 1 (upward)
40 x 10 x 1 (downward)
40 x 8 x 1 (upward)

also got in some ab workouts but don't feel like posting them.

Hickory
11-15-2004, 06:36 PM
i think i'm going to start squats tomorrow. :)

Hickory
11-16-2004, 05:31 PM
did legs today.

leg press
8 plates x 15 x 1
10 plates x 12 x 1

squats :D
(just trying them out for the first time, didn't go real heavy obviously)
135 x 10 x 1
155 x 8 x 1

leg extensions
110 x 10 x 1
115 x 8 x 1

leg curls
105 x 10 x 1
110 x 8 x 1

calf raises
225 x 10 x 1
275 x 8 x 1

my legs are DEAD. i had a lot of trouble getting up the stairs when i got home.

Hickory
11-17-2004, 08:25 PM
today was arm day.

bb curl
70 x 10 x 1
80 x 8 x 1

tri pushdown
160 x 10 x 1
170 x 8 x 1

incline db curls
35 x 8 x 1 (ea. arm)

standing db curls
40 x 5 x 1 (ea. arm)

dips
bw x 20 x 2

concentration db curls
30 x 10 x 1 (ea. arm)
35 x 8 x 1 (ea. arm)

skullcrushers
50 lbs. + bar x 10 x 1
50 lbs. + bar x 6 x 1

Loki
11-19-2004, 10:12 AM
Hickory, who taught you to train and how to eat? I don't mean to be over critical but you are going about this the wrong way. You are not eating enough and are not eating the right things in order to grow. Forget the leg extensions and leg press and SQUAT! Where do you train? Find someone more experienced and learn from them. DEADLIFT! Learn the movement and you won't hurt yourself. Ease into it. A great place to learn about training and eating right is www.t-nation.com. It's free and you learn a lot from the site and the people on the forum. I have. You are focusing too much on your arms. I would bet that if you focused on the "big" lifts like squat, deadlift, bent rows, chins, dips and bench press you would see significant increase in your arm size. Read some articles on t-nation or ask me some questions.

Hickory
11-20-2004, 12:20 AM
within the past week i've begun including deadlifts and squats; i'm trying to ease into them. i workout at the sportsfirst in trussville. are you a member there as well? thanks for the info, i'll try to improve some things that you noted.

Hickory
11-20-2004, 12:10 PM
did shoulders/back today.

deadlifts
110 x 10 x 1
132 x 8 x 1
182 x 6 x 1

wide grip pull-ups
bw x 10 x 3

bentover db rows
55 x 8 x 1 (ea.)
60 x 6 x 1 (ea.)
65 x 4 x 1 (ea.)

sitting db shoulder press
40's x 10 x 1
45's x 8 x 1
55's x 5 x 1

shrugs
plate in each hand x 10 x 3

db extensions
12's x 16 x 1 (ea. arm)
12's x 12 x 1 (ea. arm)
12's x 10 x 1 (ea. arm)

Loki
11-22-2004, 03:18 PM
in Trussville. I train at Steel City Fitness now. Live in Cahaba Heights. Have you checked out t-nation? Have you made any improvements on your diet.

Hickory
11-22-2004, 04:33 PM
in Trussville. I train at Steel City Fitness now. Live in Cahaba Heights. Have you checked out t-nation? Have you made any improvements on your diet.

yes i've cut out the bagels and white bread and replaced it all with whole wheat bread. i've been eating a lot of cottage cheese, tuna, milk, and peanut butter. i also take a megaman multivitamin twice a day.

Hickory
11-22-2004, 04:36 PM
today was chest day. i think i am showing early signs of broncitus, but i worked out anyway.

flat bb press
135 x 10 x 1
165 x 6 x 1
185 x 4 x 1
205 x 3 x 1
225 x 1 x 1 woohoo new max :)

incline bb press
haven't done this in awhile; it felt really weird but i managed a few sloppy sets.
135 x 8 x 1
155 x 4 x 1
160 x 2 x 1

chest fly machine
110 x 8 x 1
120 x 4 x 1

Coke
11-23-2004, 08:15 AM
Congrats on flat benching the 2 big plates per side - :thumbup:

Loki
11-23-2004, 08:24 AM
As far as the best carbohydrate sources, I would recommend Oatmeal (100% rolled oats, not the stuff in the packets), kidney beans, baked potatoes, yams, apples, and bananas. Be sure to eat at least 1.5 grams of protein per pound of bodyweight.

Hickory
11-23-2004, 09:05 PM
got legs in today, but wasn't happy with the workout. not going to post it.

Loki
11-24-2004, 08:41 AM
Well, I just found out I tore my pec on Monday benching. I will get an MRI today to find out how severe it is and if I will have to have surgery. Worst part is, I was just warming up with about 225 and it tore. Just a freak accident.

Hickory
11-25-2004, 09:53 AM
sorry to hear that loki, hope everything turns out ok.

yesterday i did arms.

bb curl
70 x 10 x 1
80 x 8 x 1

skullcrushers
25 lbs. on each side x 10 x 1
25 lbs. on each side x 8 x 1

concentration curls
30 x 10 x 1 (ea. arm)
35 x 8 x 1 (ea. arm)

dips
bw x 20 x 2

sitting db curls
30 x 8 x 1 (ea. arm)
35 x 6 x 1 (ea. arm)

tri pushdown
140 x 10 x 1
150 x 8 x 1

i swapped up the order of things and did the exercises closer together (time-wise; that's why some of the weight numbers are lower), and got an amazing pump as a result when i was finished. i could barely move my arms when i got done, so i'm guessing i had a pretty good workout. :)

Hickory
11-28-2004, 11:16 AM
did back and shoulders yesterday.

deadlifts
110 x 10 x 1
135 x 8 x 1
185 x 6 x 1
205 x 4 x 1

wide-grip pull ups
bw x 12 x 3

bent over db rows
55 x 10 x 1 (ea. arm)
60 x 8 x 1 (ea. arm)
65 x 6 x 1 (ea. arm)

sitting db shoulder press
45's x 10 x 1
45's x 8 x 1
55's x 4 x 1

lat. extensions
15's x 16 x 1 (ea. arm)
15's x 12 x 1 (ea. arm)

Hickory
11-28-2004, 05:31 PM
the top part of my left knee is a bit sore when i bend my leg today. i'm guessing it's from the DL's yesterday. any suggestions?

Hickory
11-30-2004, 05:18 PM
yesterday i did chest; same workout as last week, but this time i got halfway up on 225 x 1 and then failed :(

today i did legs.

squats
135 x 10 x 1
185 x 8 x 1
195 x 6 x 1
205 x 4 x 1

leg extensions
120 x 8 x 1
125 x 6 x 1
130 x 4 x 1

leg curls
100 x 10 x 1
105 x 8 x 1
110 x 6 x 1

calf raises
205 x 10 x 1
215 x 8 x 1
225 x 6 x 1

then i did a few sets/exercises of abs.

Loki
12-02-2004, 03:27 PM
You seem like you are progressing nicely. Have you had a chance to visit T-Nation? Go there and learn. I got my MRI results, btw. No surgery, just rest and no upper body training for 4 to 6 weeks. Lots of rehab too. oh well, looks like squat sled and lots of machines for legs unfortunately for a while. And I will do mucho cardio.

Hickory
12-02-2004, 09:11 PM
thanks, and yeah i've started visiting t-nation more often. i did arms yesterday but am extremely tired and don't feel like posting it. saturday will be shoulders/back.

Hickory
12-11-2004, 02:32 PM
just wanted to give a quick update. i have still been getting my regular workouts in, but unfortunately i haven't had time to post them in the past week or so due to all the stress of trying to wrap up this semester. thankfully i am exempt from all of my exams, therefore friday was my last day at school for the semester, so hopefully i will have time next week to start keeping a regular log again.

Hickory
12-12-2004, 12:25 PM
Since I will have the next few weeks off from school I figured I'd start posting my diet again. I feel this is the weakest part of my workout 'plan' so maybe someone who reads this can help me out.

Thus far today I have had the following.

2 cup 2% milk
calories: 260
total fat: 10g
protein: 16g

2 toasted pieces whole wheat bread
calories: 100
total fat: 2g
protein: 8g

2 tbsp. peanut butter
calories: 190
total fat: 16g
protein: 8g

2 containers fruit yogurt
calories: 220
total fat: 2g
protein: 8g

2 cup brown rice (lightly salted/buttered)
calories: 150
total fat: 1g
protein: 4g

2 rice cakes
calories: 70
total fat: 0g
protein: 2g

1 plate crab claws
calories: ?
total fat: ?
protein: ?

2 cup 2% milk
calories: 260
total fat: 10g
protein: 16g

bologni & cheese sandwich
calories: 540
total fat: 40g
protein: 30g

1 can solid white tuna
calories: 200
total fat: 8g
protein: 30g

bologni & cheese sandwich
calories: 540
total fat: 40g
protein: 30g

2 cup 2% milk
calories: 260
total fat: 10g
protein: 16g

and several glasses of apple juice

Hickory
12-14-2004, 10:02 PM
consider that a sample of my current diet. i didn't have time to keep up with it today. school is finally out; i took my exam today and am done for the holidays. this evening i did legs/abs at the gym.

squat
135 x 10 x 1
185 x 8 x 1
205 x 6 x 1
225 x 4 x 1

leg extensions(raised weight with both feet, lowered with one)
75 x 10 x 1 (ea. leg)
85 x 8 x 1 (ea. leg)
100 x 6 x 1 (ea. leg)

donkey calf raise machine(i guess that's the name of it)
8 plates x 10 x 2
6 plates x 10 x 1 (someone had removed a plate from each side and i didn't feel like walking across the gym to get 2 more)

then i did 4 different exercises for abs, total of 70 reps.

i am experiencing moderate lower back pain this evening, i'm guessing from bad form (not keeping my chest straight up) on my last set of squats. hope nothing is injured. :(

Hickory
12-16-2004, 10:41 AM
did arms yesterday but didn't have time to type out the workout. progress pics coming momentarily.

Hickory
12-16-2004, 11:09 AM
here's some pics.
http://www.wannabebigforums.com/showthread.php?t=57175

LadyLifter
12-16-2004, 06:05 PM
i've just skimmed over your journal and it looks pretty good. you diet still leaves some room for improvement. those bolagna and cheese sanwiches look pretty bad. i would reccommend switching to something like turkey breast or chicken breast. your protein intake is ok, but your fat intake seems rather high, although it is much better than what you used to call a diet. keep up the hard work

ryuage
12-17-2004, 07:31 AM
sessions looking good and pics looking good hick... keep it up

Hickory
12-18-2004, 12:53 PM
thanks guys :)

you might of read my post in the main forums about the back injury, but i guess i'll post what little i got accomplished this morning. too bad the incident had to happen, i was going to try 225ish on my last set :(

deadlifts
132 x 10 x 1
182 x 8 x 1
209 x 4 x 1 (stopped halfway up on the 5th rep due to back scare)

pullups/chinups
first 'set' did:
8 x bw x 1 - wide grip p.u.'s
8 x bw x 1 - chins

second set:
8 x bw x 1 - w.g.p.u.'s
8 x bw x 1 - chins

third set (immediately after last set on dl's):
6 x bw x 1 - w.g.p.u.'s
6 x bw x 1 - chins

didn't bother with rows & went directly home :( i might try going in tomorrow to do shoulders, depending on how the back is feeling.

Hickory
12-19-2004, 10:32 AM
back is not too sore today. hopefully it was just a scare.

Hickory
12-19-2004, 10:36 PM
did a small arm workout from home today. we have a very old weight set that is basically made of plastic and the heaviest plates are like 18 lbs., lol. oh and there's only two of those big boys, haha. anyway, i made due with what i had and tried some higher reps.

barbell curl
~55 lbs. x 15 x 1
~55 lbs. x 12 x 1
~70 lbs. x 10 x 1
~40 lbs. x 20 x 1

close-grip press
~55 lbs. x 15 x 1
~70 lbs. x 12 x 1
~70 lbs. x 10 x 1

skullcrushers
~55 lbs. x 12 x 1
~55 lbs. x 12 x 1
~70 lbs. x 10 x 1

eh, i was bored :hello:

Alke
12-19-2004, 11:23 PM
hey just saw your journal, wanted to give props on your hitting 225 on bench bro'!


looking through your journal your gains are a bit sporadic though..


I see you been working out for about a year, my adive would be to start focusing on specific short term goals to reach your potential quicker. As you say, your getting stronger but you havent noticed any real gains in size.

also, your diet is a bit sporadic as well, you have a low BF, but I think that is due mostly to poor eating habits more than anything else (ALTHOUGH I agree with Ladylifter, your eating MUCH better than it was), and if you tweak your diet a bit more, you will see better results in your workouts while keeping your BF low.


if you want I can try to help you out a bit and tweak your current routine up a few notches......

Hickory
12-20-2004, 12:30 AM
hey just saw your journal, wanted to give props on your hitting 225 on bench bro'!


looking through your journal your gains are a bit sporadic though..


I see you been working out for about a year, my adive would be to start focusing on specific short term goals to reach your potential quicker. As you say, your getting stronger but you havent noticed any real gains in size.

also, your diet is a bit sporadic as well, you have a low BF, but I think that is due mostly to poor eating habits more than anything else (ALTHOUGH I agree with Ladylifter, your eating MUCH better than it was), and if you tweak your diet a bit more, you will see better results in your workouts while keeping your BF low.


if you want I can try to help you out a bit and tweak your current routine up a few notches......


thank you so much for the response - i've been looking for helpful replies such as yours every since i first started this journal. :hello: i'd love for you to help me with my routine, and anything else you notice could use work. i'd really appreciate it. :)

Alke
12-20-2004, 07:26 AM
heh, woke up in a better mood today.

I got a lot of free time on my hands atm, and checked over your jounral in more detail.

our stats are about the same when I was weighing in at 170 a while back.

props on getting back into deads and squats....I know you said you had an injury, so keep doing those at your own speed. Lets beef up the rest of your workout though.

first let me paraphrase what I have read in your journal to make sure I understand what your doing in here with my own comments in parenthesis.

your using a basic pyramid routine, (which emphasizes strength more than size) your working out about every two days (this is called a 3-day split) with your reps pretty much 10/8/6/4 (again, this rep scheme will make you stronger before it makes you bigger) and after looking at your lifts since you started, your making gains, but lets get those gains coming faster!

** one important thing **
I notice is that you play catch-up with your workouts. If you miss a day, you will either do extra work or throw in extra exercises to make up for that missed bodypart (BP). DO NOT DO THAT.....if you miss a day, leave it. doing extra work only takes away from the BP you SHOULD be exercising on that day.

I broke your entries down into the exercises you have been using, and the only BP getting the most work right now is the arms. Biceps are over rated. I know you said you want bigger arms, so I want to tell you the bicep (one muscle) is the smallest part of the arm, triceps (three muscles) make up most of the arm.

your chest day is a bit sporadic, and leg day needs a big kick of BOOYAH BABY! There are plenty of exercises that you can do besides leg extensions and leg curls that will not interfere with your past injury.

back and shoulder day.....hmmm almost there. The back is a VERY big group of muscles and this is where I think you can reap the biggest benefit from a short term goal. Improving your back day will also increase quite a few things in the rest of your workout.

So if you will let me move a few things around and switch the emphasis of your routine from biceps to back I think you will see immediate improvements.

i'll be back with my advice on how to tweak your current routine. be sure to respond with any info if you see me post anything you dont understand or if I am misunderstanding anything.

have you ever done a re-feed?

Hickory
12-20-2004, 11:29 AM
that sounds great so far, keep going :) i'm not too sure what a re-feed is, so i guess i haven't done one yet :hello:

Hickory
12-21-2004, 01:03 AM
this afternoon i did chest, but only flat and incline bb press. (waiting on my new and improved plan via alke) :) i was going to try to keep all my reps above 8, but as you can see on my 2nd set of bench, i kind of messed up that idea on accident.

flat bb press
135 x 10 x 1
205 x 3 x 1 (meant to put on 185, doh!)
185 x 6 x 2

incline bb press
135 x 8 x 3

then i did some ab work.

overall pretty bad day. gym was crowded and i didn't feel very good. still have stopped up eustachian tubes but thankfully i have a doctor's appointment tomorrow.

Hickory
12-21-2004, 04:32 PM
well today i went to the doctor. she represcribed a decongestant, a different steroid pack, but left off the antibiotic from last time (wtf). then the nurse gave me a shot in the ass, and i almost passed out on the way to my car for some reason (hope i'm not allergic to it!). i was supposed to do legs today, which means squats - and the first chance to test my back from saturday, but obviously i'm going to have to wait due to the shot making my ass sore. i'm in a bit of a ruckus because i started loading on creatine yesterday (i know it's not necessary, but if rumor stays true, i'd like to see results in muscle stamina sooner), and now i won't be working out today. i guess i should just continue the loading process, even if i didn't workout today. if anybody has any suggestions let me know. that's all for now; i guess i should start using paragraphs to seperate everything. :)

Hickory
12-22-2004, 02:43 AM
well i've stayed up pretty late just researching like a fiend on the boards. i think for the rest of this week i'm just going to do legs tomorrow, and then skip back/shoulders <-again, argh! this week to give the back some rest. hopefully before next week alke will have 'Alke's Master Plan '05ô ' posted up on here and I can start it right after Christmas. I guess I'm going to hit the hay now, I'm tired.

leg workout will be posted sometime tomorrow afternoon/evening.

P.S. - decided to continue the creatine 'loading' for 2 more days (got all 20g's in yesterday and again today) and then just drop it to the average 5g per day from then on out (even if i won't be working out again after tomorrow till next week)

clvmike19
12-22-2004, 08:42 AM
Hey man, very cool journal.....looks like some of our lifts are similar. Keep up the hard work. When did you start lifting, what are your goals?

Hickory
12-22-2004, 10:44 AM
Hey man, very cool journal.....looks like some of our lifts are similar. Keep up the hard work. When did you start lifting, what are your goals?

hi, and thanks for stopping in. :) i starting lifting in october of last year, but obviously wasn't very serious or even half-knowledgable about the topic till midway through this year. short term, i'd like to hit 180 before the end of january, which is definately possible (fluctuating at a bit above 170 right now). right now i want to begin focusing more on hypertrophy and gain some more size, i hate being small and just semi-cut. my main goal, which may sound ridiculous (and may not), is to be at 315 on bench before i go to college in the fall of 05. i'd also like to be well into the 3's on both squat and dl, which i think *might* be a bit easier to achieve before that time. as for now, there are no other big goals i can think of at the moment. please keep checking in, i enjoy the company - it gets lonely in here :hello:

Alke
12-22-2004, 02:45 PM
save your money and just take the creatine on the days you work out.

I will have this up for you to look at in a bit. the only thing different in the routine I am putting together for you is I am focusing on back, and I am outlining the exercies for you to follow each day with specific rep schemes to follow (so that the intensity levels are already cycled for you)

by cycling the intensities, you will have less chance to burn out, or stagnate on a weight. you want to make progress everytime your in the gym.

I am keeping some of the exercises for strength training for you, just to keep it interesting and if you like me, you liike to see how much stronger you are from week to week. I have two back days going on for you, one for core building and the other for back width and thickness.

Your pushing really good weight aorund, so the hypertrophy in this routine (along with eating those carbs) should result in plenty of growth.


I have deads and squats in the routine. I know your still easing into these, so when I say to do sets of 4 or 2 reps, that doesnt mean you have a "bust a nut" on it, just go as hard as you feel comfortable going on the exercises you are less familiar with.

some things on squat:

- have a stance that is comfortable as everyone has different amounts of flexibility (although wider is better for more power)
- angle your feet out, as far as is comfortable, this keeps knees from pointing in. with feet agled out, the knee has a better chance of following a proper path in line with toes. If you find your knees drifting inwards, lighten the weight and practice with stance and toe angle to keep knees in line and over the toes.
- keep elbows pulled forward, the farther your elbows are forward, the farther down your back the BB will sit on your traps. you want to find a comfortable groove for the bar to sit on the trpas. The lower the BB, the less chance you have of leaning forward and losing your center line while squatting.
- push your feet through the floor. a lot of people will focus on moving the BB. if you focus on pushing your feet through the floor, that energy transference will get the BB moving faster than focusing on the BB alone.
- pull the BB apart. dont just let your hands sit on the BB. transfer the energy of holding the BB into pulling the BB apart, this will get the Bb moving faster than just focusing on pushing or holding the BB with your hands.
- PUSH YOUR GUT OUT. use your antural girth to creqate a force around your mid section. do not suck your gut in or try to tighten your abs. practice forcing your gut out and being able to breathe at same time. forcing your gut out (like your pregnant) creates a stable lifting core for pushing that BB up.
- try to have your grip as wide as possible on the BB. most pictures of squats have people holding the BB like they were going to do a behind the neck military press. a wider grip will help keep you from leaning forward or trying to cheat your way up.
- use speed. go down as fast as is comfortable and use the recoil out of the hole to get you back up again.

Im still learning myself, but this advice helped me, so Im sure it will help you.

now about diet:
I know you want to keep the cut going while bulking, a lot of people here are doing that. it takes a bit more deciatoin to do this, so stay motivated bro. With your metabolism, I think you could gain 2 pounds a week and stay withing 10%BF. If you are a bit more paranion of fat, then bulk at 1 pound a week.

think of it this way:
in three months you can gain 12lbs 170 to 182 or
in three months you can gain 24lbs 170 - 194

its all a matter of how you eat, and how motivated you are to cut if BF gets above 10%. by taking the 1 pound a week road, you have less BF, but only gained 12lbs, stay on this road in 4 more weeks you gain 4 more pounds = you weigh 186lbs.

if you take the 24lb gain road, you gained more weight, maybe a little BF, so you cut for 4 weeks to lose the BF, in the course of the cut you lose 5lb = you now weigh 189lbs which is three pounds more than the other road.

the two roads eventually even out more or less depending on genetics and how fast you find what works for you. So it is up to you to decide how fast to gain weight, or how much you want to cut. everyone is different..I have been able to gain up to 5lbs a week and cut later. Each road has its advantages/disadvantages.

Alke
12-22-2004, 05:10 PM
okay, here ya go man...I got a few new exercises in here but I tried to keep it as close to what your already doing.

rack pulls = go in the power rack/squat rack and set the drop pins at mid shin level, or anywhere below knee level. Then pull the BB up off the pins like a deadlift, keeping legs stable and using all back to pull the BB up.

SLDL = Straight Leg Deadlift. same as a deadlift, but you pick the BB up off the ground with legs straight, slightly bent (dont lock knees) and use your back to pull the BB off the floor. You can have an arched back or straight back for this...

Lunges = do these in the squat rack/ power rack or on the Smith machine, whichever you feel comfortable in. step out with one foot and bring opposite knee close to floor without touching floor, then step back into place.

V-Bar and Straight Bar rows = Im sure your gym has various grip bars for cable rows, use them.

Pull-Ups and V-Grip pull-Ups do these weighted if possible and using BW. The cable pulldown machine allows for cheating. Pulling your own weight + plates doesnt let you cheat. This is why most people dont do BW pullups, you cant cheat. You will get most benefit out of doing weighted pull-ups V-grip pullups and chins rather than seated pulldown machines.....

Hack Squat machine = Im sure your gym has one, if they dont...use a BB and do B hacksquats instead of the machine hacksquats. To do a BB hackSquat, set the B up like your doing a deadlift, but grab the BB BEHIND you, and stand up pulling the BB along the BACK of the legs bringing the BB up close to but. then sit back down, be careful on the down part, the BB can pull you to the floor in this awkward psition, but it works outer quads like the dickens...

anywho...click here, print and enjoy.
Hickory (3 month back and Core) sat/mond/wed routine (http://stu.aii.edu/~kpb361/Hickory.html)

-cheers mate!

Alke
12-22-2004, 05:15 PM
oh yeah, mix the exercies up, you dont have to do them in the order I listed...

it is set up for a >> monday / wednesday / friday lifting schedule...

if you need me to change it to a different split let me know.

clvmike19
12-22-2004, 08:29 PM
You can easily get into 3's for the deads. I hit 350 as my max last Jan. or so. Ive stopped doing them though. Thats an exercise to easily jump up in. For me I encountered a wall for benching. My max back in the day was 255. That when I was about 170lbs. My goal now is to reach 165.....I have a pretty decent build now, but I think Id look a little fuller at 165.

Hickory
12-22-2004, 09:34 PM
alke, awesome man. thanks for taking the time to do all of that for me. i'm definately going to try your program after christmas. i've looked over the program in general, but i might have a few questions after reviewing it again. so far i think i understand everything though :) .

i got to do legs this evening, my last workout before converting to alke's program next week. unfortunately i think i aggravated my back again, details below.

squats
135 x 10 x 1 (warmup)

then, not thinking correctly, accidentally loaded on 205 instead of 185...

205 x 6 x 1 - on the 4th or 5th rep down, i think i went too quick and bent my back. i didn't feel the same 'pull' i experienced last week from DL's, but i did feel the same pain that was associated with it. however, i decided to try and work around it this time.

165 x 8 x 1
185 x 6 x 1

sitting leg extensions raise weight with both legs, lower with one
85 x 8 x 2 (each leg)
95 x 6 x 1 (each leg)

donkey press machine
375 x 10 x 1
375 x 8 x 2

back is feeling decent right now; a bit sore, but hopefully the holidays will give it time to rest up.

Hickory
12-22-2004, 09:42 PM
oh and i forgot to ask, for the new program, would a monday-wednesday-saturday workout schedule work?

Alke
12-22-2004, 09:43 PM
accidentally loaded on 205 instead of 185...

dont do that.



and np, my own workouts have quite a bit more volume... ..if you ever wanna try a heavy volume routine, let me know.

Alke
12-22-2004, 09:46 PM
oh and i forgot to ask, for the new program, would a monday-wednesday-saturday workout schedule work?

yes it would change the routine, but not a problem...

if you wanna do mon-wed-sat let me make a few changes to give you adequate rest time. I want you to have two days rest after back day......

I will update the routine with changes in a bit for you.

Hickory
12-22-2004, 10:22 PM
that sounds good, but if you don't have the time to update it then please don't feel pressured to. i can workout on fridays; i just prefer saturday :)

Alke
12-22-2004, 10:35 PM
heh, time I got plenty of.....Im currently between jobs at the moment. I figure I got about two more months before I can start eating properly again and afford gym fees.

Alke
12-22-2004, 10:46 PM
updated, just go back to the link above and print out the one that comes up now....



and dont forget to eat, so what road are you taking, 1 pound a week, 2 pounds a week or go for 3+ pounds a week bulk? Keep in mind the bigger the bulk the more money it takes to buy food.

Hickory
12-22-2004, 11:05 PM
updated, just go back to the link above and print out the one that comes up now....



and dont forget to eat, so what road are you taking, 1 pound a week, 2 pounds a week or go for 3+ pounds a week bulk? Keep in mind the bigger the bulk the more money it takes to buy food.

well since i've got another high school semester left at home before college, and my parents buy the groceries, i guess i have no excuse but to go with the full bulk :)

Hickory
12-23-2004, 07:19 AM
oww my lower back is really sore today :( hope everything is ok.

Guido
12-23-2004, 02:06 PM
Just chekced out your journal man. Looks like your making good gains. Continue bulking and you'll get up there in pundages in no time.

Hickory
12-24-2004, 01:23 AM
thanks for the comments.

finally finished loading today; i hate taking 20g of white powdery nothingness a day. whew, glad that's over. back is feeling much better this evening.

Canadian Crippler
12-24-2004, 01:46 AM
Alke is such a super nice guy :D.

Hickory
12-24-2004, 07:39 AM
agreed :)

Alke
12-24-2004, 08:18 PM
hey bro'

okay, the easy part is done, we got you a routine and intensity cycle taken care of.

I am gonna be shooting you some sources of information that I have used on my own to develop dietary needs, as well you should be reading the articles in wannabebig. It makes the overall diet and understanding cutting and bulking so much easier when your head is filled with all the right information.

first....stop eating bologna.

eat tuna. when your bored, eat tuna. if your full, eat tuna. after sex, eat tuna.

eat carbs. Know how to use your insulin levels. as a natural athlete, knowing how to use high and low glicemic carbs to thier fullest is one of your best weapons.

read this.


Proper Timing of Amino Acids and Carbohydrates:
can they increase protein synthesis?
written by Tom McCullough, MEd., MSS

What happens to the muscle tissue during exercise?

During a bout of exercise catabolic responses cause the proteins and muscle tissue to be broken down. Obviously the higher the intensity of the exercise the more catabolic the response will be. Meaning the more protein and muscle tissue is broken down while exercising. During the exercise phase there are loses in vitamins, minerals as well as increases in the adrenal production of catecholamines and glucocorticoids. So cortisol increases, glucagon increases, and insulin decreases. Thus, protein tissue degradation increases and protein synthesis decreases or stops while in the exercise phase.

Post exercise

Immediately after exercise in the post-exercise phase, a restorative rebound in the naturally occurring anabolic hormones occurs. These hormones include insulin, growth hormone (GH), IGF, pineal and thymic factors, as well as the steroid hormones testosterone, DHEA, and estrogens. This post-exercise response is also known as biochemical or metabolic supercompensation. During this supercompensation period HIGH LEVELS of these anabolic hormones, particularly INSULIN, GH, and IGF, are NECESSARY during close post-exercise restorative phase to provide MAXIMAL PROTEIN SYNTHESIS. High levels of these same hormones are also necessary to restore the negative metabolic effect created by catecholamines and glucocorticoids produced during exercise. It should be noted that testosterone is highest during mid-exercise but falls off slightly immediately post-exercise. It does not seem to be involved in the earlier stages of post-exercise as the hormones insulin, GH, and IGF. Testosterone usually appears again during later phases of post-workout recovery. So this tells us that immediately following a bout of exercise, there will be an increase in the production of both GH and INSULIN. Both INSULIN and GH ARE very necessary for optimal protein synthesis.

It should also be noted that literature does support the theory that INSULIN and GH both INCREASE protein synthesis in combination with several other natural occurring hormones. In fact, insulin rebound is required for the release of GH, which in turn releases IGF. It should also be noted once again that synthesis will not be able to occur if there is not a sufficient supply of energy (as in calories) or insufficient free amino acid pools. Thus, many of these sources revealed as I had previously recommended, that amino acid or protein supplements with some added carbs, taken within 2 hours post-exercise, while insulin, growth hormone (GH), IGF, pineal and thymic factors are high, further aids in creating a beneficial environment during recovery by further increasing these hormone levels.

Post-exercise carbs

The addition of dietary carbohydrate causes increases insulin production, which further increases GH release, which in turn further increases the release of IGF. These increases in turn, have been shown to further increase protein synthesis and muscle growth after a bout of exercise as well as increasing the uptake of amino acids. By adding amino acids after exercise we have further increased the available free amino acid pool as well. Amino acids are necessary for protein synthesis to take place. So without the insulin rebound after exercise, the body would remain in a catabolic state.

Letís examine more closely why it is suggested that carbohydrate be taken with protein immediately following a bout if exercise. We know that with the onset of exercise, ATP is the immediate source of energy. As the exercise progresses, the ATP stores are reduced and glycogen and glucose are also utilized by the muscle for fuel. With more muscle glycogen and glucose being used for energy, blood glucose levels soon begin to drop. Insulin levels soon begin to fall as well. This is the point at which FFA is released from the adipose tissue and becomes a reserve source of fuel.

As we near the end of our training, the body is now in a hypoglycemic stage. The blood sugar is low and the insulin level has dropped. Immediately after exercise as explained earlier, GH production is increased as insulin levels start to rebound. A carbohydrate supplement following exercise will elevate blood glucose levels and cause a state of hyperglycemia forcing further production of insulin. The high levels of insulin in the blood now force much needed glucose and amino acids through the receptor sites in the muscle cell at a quicker rate. This high level of blood glucose will eventually cause further GH secretions. Soon the high levels of insulin utilize the extra carbohydrate and the blood glucose levels once again drop. Of course the insulin level now drops as it did during exercise. GH secreats once again starts as the rebound effect begins all over.

Is Insulin Really a Monster Hormone ?

For someone who leads a sedentary lifestyle, these big insulin swings created by a high carbohydrate post-exercise meal would not be considered very beneficial. However, for a strength athlete, these types of swings can create optimal conditions for both protein synthesis and anabolic hormone production. This is why most sport nutritionists believe that it is very important to not only time eating, but to properly time supplementation. Some bodybuilders have taken this theory a step further by actually using insulin injections to create much larger swings and a bigger rebound effect. However, this might be very effective, it is also considered very dangerous and might eventually lead to a decrease in natural production of insulin by the pancreas.

Recommendations

How much of each would I recommend? About 0.7 g of protein/kg of body weight with 2 g of carbohydrate/kg of body weight in the first 15-30 minutes after training. Only consume simple carbohydrates like glucose or sucrose or other high glycemic index foods. Not complex carbohydrates or low glycemic food or fructose. The protein source should be high in branched amino acids. I also recommend using a liquid full spectrum amino acid mixture with di- and tri-peptide bonds. Full spectrum amino acids are absorbed quicker due to their small chain structure. Therefore they get into the bloodstream very quickly where they are shuttled quickly into the muscle cell by the increased insulin production.

In summary, it should be easily understood now that the rebound effect or rises in the anti-catabolic hormones insulin, growth hormone (GH), IGF, pineal and thymic factors, occur immediately after exercise is stopped. The steroid hormones testosterone, DHEA, and estrogens naturally start to occur later in the post-exercise phase. The combination of these hormonal actions stops the protein and muscle degradation caused by catabolic hormones produced during exercise and starts protein synthesis after exercise.
References:

Bessman S. and Mohan, CH (1992). Phosphocreatine, exercise, protein synthesis, and insulin. IN: Guanidino Compounds in Biology and Medicine. Eds: PP De Dey, B. Marescan, V. Stalon, and IA Qureshi. John Libby and Co. p 181-186.

Branard, RJ., et al. (1970). Effects of exercise on skeletal muscle. I Biomechanical and histochemical properties. J Appl physiol. 28:762-766.

Brooks, GA (1987). Exercise, Limits and Adaptations. E&FN, Spon, London. Chandler, RM., et al. (1994). Dietary supplements affect the anabolic hormones after weight-training exercise . J. Appl Physiol. 76:839-845.

Dohm, GL. (1985). Protein as a fuel for endurance exercise. Exerc Sport Sci Rev. 14:143-173.

Fryberg, DA, et al. (1990). Growth hormone acutely stimulates forearm muscle synthesis in normal humans. Am J Physiol. 260:E499-E504.

Graham, TE, et al. (1995). Skeletal muscle amino acid metabolism and ammonia production during exercise. In: Exercise Metabolism. Ed: M. Hargrave. Human Kinetics, Champaign, IL. p131-178.

Harper, AE., et al. (1984). Branched-chained amino acid metabolism. Ann Rev Nutr. 4:409-454.

Kramer, WJ. (1994). Neuroendocrine responses to resistance exercise. In: Essentials of strength training and conditioning. Ed: TR Baechle. Human Kinetics, Champaign, IL. p86-107.

Marshal, S. and Monzon, R. (1989). Amino acid regulation action in isolated adipocytes. J Biol Chem. 264:2037-2042.

Powers, SK and Howley, ET (1994). Hormonal responses to exercise. In: Exercise physiology: Theory and applications to fitness and performance. Ed: E. Bartell. Brown & Benchmark, Dubuque, IA. p69-108.

Hickory
12-25-2004, 12:11 PM
wonderful! thanks for the info! i'll have to read the 2nd half of it later today.

Hickory
12-27-2004, 02:28 PM
ok today i started alke's routine. i decided to go with the monday-wednesday-friday split because it fits my schedule better, and tried following it as best as possible. i didn't have a spotter so i had to take it easy on bench but i tried my best. my back also felt better today so i got to do the full monday routine. so here we go...

flat bb press
135 x 10 x 1 (warmup)
155 x 8 x 1
165 x 6 x 1
185 x 4 x 1
175 x 4 x 2

incline db press
60's x 11 x 1
55's x 10 x 1
50's x 9 x 1
45's x 9 x 1

flat db press
60's x 7 x 1
55's x 9 x 1

deadlifts
132 x 10 x 1 (warmup)
182 x 10 x 1
198 x 8 x 1

rack pulls
135 x 10 x 1
205 x 10 x 2
215 x 8 x 1

sitting calf raises (supersets with ab work)
135 x 20 x 2
185 x 10 x 1
(ab work)

i think it took close to 2 hours in the gym... i hope that isn't too long for all the work that was done. the only thing i have a question about is this: since i'm doing chest/back/calves/abs, by the time i get done and get home to get a shake, it will of been well past 30 minutes since i did chest/back. is this ok?

alke and others please critique.

Hickory
12-27-2004, 08:29 PM
critiques please.

clvmike19
12-27-2004, 08:34 PM
That looks like a TON of work man. Bench/Deads on the same day would kill me, but if you can handle the volume have at it. Looks like a very strong/productive day, but as your weights get heavier the deads and bench on the same day might hurt other lifts.

Alke
12-27-2004, 11:27 PM
that looks great for the first day, nothing too extravagant, just get the feel of the intensities for how the exercises set up. I dont want you going balls to the wall yest on anything. I dont know how sore or not sore you will be from the change to your routine...so take it slow...you got plenty of time to bust a nut the further along in the routine you get......I will try to keep abreast of your journal to work close with you for a while bro'

ALTHOUGH......
yeah, 2hours was a bit longer than it should have been, if you can....get a stop watch is best to keep intervals constant (get rid of idle time) if you dont have a stop watch, watch the clock in the gym VERY CLOSELY to keep intervals constant.


The longest interval times will be on the exercises in bold, which should be 2-3 minutes

try to keep intervals at 45 seconds on all other sets.....

each day should have you in and out in 1 hour 15 minutes to 1 hour 30 minutes at most.


That looks like a TON of work man. Bench/Deads on the same day would kill me,

this particular day is set up for a light dead lift day and strong bench day...with additional core work with light rack pulls.


but as your weights get heavier the deads and bench on the same day might hurt other lifts

I agree, IF he were progressively loading heavier weights on ALL his exercises and
following a tradional routine of 3+ sets of 8+ reps for each exercises.

This is not the case with the routine I have hickory on. As the weights get heavier, I have hickory cycling his intensity level as well as alternating which exercise get the heavier weights. This follows a similiar pattern used in westside powerlifting.

I have different days set up for ROTATING the exercises he goes heavy on, letting his system and CNS recover from going heavy on one exercise while going heavy on a COMPLETELY different exercises the next week. This I believe allows his body to effectively recover from one exercises to the next MUCH faster.

the addtional volume I have in the routine is set up for the hypertrophy he wants to gain mass. Hickory has a year of training under his belt, so I felt he could use some beefing here, especially in his use of back exercises.

Hickory
12-28-2004, 12:50 AM
now that i think about it, i had the pushing and pulling out of the way in about an hour and 10 minutes. i had a friend come in to do chest when i was supersetting calves/abs so that got me a bit sidetracked as i was asked to give him spots. i haven't been to sleep yet, but i can already feel the soreness starting to set in around my hams/outer pecs and a few other areas. once again i want to thank you alke for taking the time to create this routine for me, as well as for keeping such a close eye on me.

i'm not sure if you saw this question or not, but is it going to affect me significantly if i can't get a shake in before my main muscles stop their pump? (i.e. get to the shake more than 45 minutes after working them out)

Alke
12-28-2004, 01:35 AM
well, as far as shakes go.....I think it is best to get them within 30 minutes of training. Everyone has different metabolisms and such....so dont sweat it bro'

just get it as soon as you can after working out. I always try to get a shake about an hour before working out and the next is immediately after my last set.

Alke
12-28-2004, 01:42 AM
another thing, those 3/4 sets of 10-12 will get better...your stamina for those sets should begin increasing after the first two weeks.

and eat your carbs

I got the next three days off, so between job hunting I want to help you with the bulk/diet aspect of this.....

Hickory
12-28-2004, 01:39 PM
wonderful, thanks again.

Guido
12-29-2004, 10:55 AM
Good w/o, man. About doing the deads and bench on the same day, yeah, it will get tougher as you up the weights. I'm thinking about doing deads on it's own day as I am totally gassed afterwards for the rest of my w/o on my chest/back days.

Hickory
12-29-2004, 02:01 PM
thanks for checking in guido :) please continue to track me!

i did the leg/shoulders routine today; ill post it after i get back from running errands with the GFT (girlfriend in training). haha j/k :)

Hickory
12-29-2004, 07:38 PM
leg press
8 plates x 12 x 3

squat
135 x 10 x 1
185 x 8 x 3

bb lunges
95 x 10 x 2

hack squat machine
13 plates x 8 x 1
12 plates x 6 x 1
11 plates x 4 x 3

db side lats. for some reason thought i was only supposed to do 2 sets here... then got home, read the workout, and wanted to kick myself
20's x 12 x 1
15's x 12 x 1

standing db shrugs
75's x 10 x 1
65's x 10 x 1

ab work

Alke
12-29-2004, 08:22 PM
looks good bro

dont tell me you dont bring a log book with you into the gym?

you will need that logbook to keep the weights moving up on your high intensity days and it will keep you from wanting to use heavy weights on your low intensity exercises. If you rely on brain power alone it can get confusing when your rotating exercises and intensities.......as you found out already.


I know you just started deads and squats how you feeling with those?

nice estimate of poundage on the exercises, I know you can do more weight on the leg press (I think you did did 10 plates on a set before) and 8 plates was a good choice for three sets.


what is your bedtime meal before you go to sleep?

Hickory
12-29-2004, 11:31 PM
yeah i actually do bring a small log book with me, but i accidentally only put 2 sets down for that exercise. oops. :)

i think i am finally starting to get the correct forms down for squats and dl's (so long as i don't go extremely heavy) i'm really starting to like them, but dl's still scare me due to that small back injury i experienced from doing them a few weeks ago (undoubtedly due to bad form). i like squats 10x better than leg press now, but MAN do they hammer the quads after doing a few sets on leg press! i would have gone for all 4 sets on leg press today but these *******s from our 'rival' school wanted to work in with 4 people (just being smartasses) when i had 2 sets left, so i just did the 3rd set and then moved on to squats.

and you're right, i could do 10 plates but i wasn't sure how intense the rest of the workout would be. good thing i didn't do them! :)

lately for bedtime i have been eating pb on whole wheat bread and a big glass of milk (prob. a bit less than 2 cups) last night i ran out of pb so i made a couple layers of colby jack cheese and whole wheat bread and a glass of milk. today i got out and bought some more pb though. let me know if you have any suggestions.

Hickory
12-29-2004, 11:40 PM
i also forgot to mention that the 'plates' on the hack squat machine are NOT 45 lb. plates; i used one of the machines that had rectangular weights attached to a cable for hack squats. the label said 'leg press machine' but it looked exactly like the regular hack squat machine besides the weights, and you use the same 'squat' motions when using it, so i figured it was good enough.

Alke
12-30-2004, 01:31 PM
that all sounds good bro'

yep, leg press then sqauts WILL hammer them, try to keep mixing up the order you do the exercises, Changing the order will aid in your bulk.

on the other hand, if you wanted mainly strength keeping the order the same is better, as the body adapts to a set pattern.

keep going at your own pace on deads and squats, The routine is just a guideline, so if you dont feel up to a strength day, then use lighter weights and focus on the feel of the weights. You want to get big, not injured.....

keep going like you are bro', by next week you will have a better feel for the rotation and be bale to really load up the bar.

how did you like the rack pulls and lunges?

Hickory
12-30-2004, 04:51 PM
sounds good. :)

i really liked the rack pulls, although i noticed it was harder to get a good grip (even when using mixed) for some reason. this might have been due to fatique from the DL's, i'm not really sure.

i guess 95 lbs. is pretty light for lunges, but i have never done them before and didn't want to cause a scene by crashing in the squat box. :D by the time i got to them my legs were so numb i couldn't really feel much, and i actually almost lost my balance twice coming up near the end of both sets.

Alke
12-30-2004, 07:04 PM
heh, first time I did lunges I was SO SORE in my inner thighs...man


OOF! you gotta get your grip strength up a bit then, here is whatsomeone told me to do for STATIC HOLDS

grab a free bench and set it up (lengthwise going left to right) in front of a clock somehwere.

grab a heavy pair of DB's and set them on the bench in front of you.

square your feet and shoulders off, then grab the DB's and hold them at your side, look at the clock, and then hold them at your side as long as you can, letting them slowly roll out of your grip until you drop them. check the clock...

you only want to holds the DB's up to ONE MINUTE, if you reached a minute, you went too light....go heavier next time

if you didnt reach a minute, do it again NEXT WEEK and try to reach one minute. only ONE set a week, it is very taxing.

each week you will be able to hold bigger and bigger DB's before you lose your grip. Looking at your current strength level, I would say start with holding 80's for one minute.

this helped me to hold onto 315lbs on the BB for reps.

other grip work/forearm strength you can try that I havent used but someone said it works well:

grab two 25lb plates, put them together flat side to flat side, so they slide against each other. Then grip it with your thumb and fingers, and walk around trying to keep them from sliding apart and falling. keep going up in weight 35lb plates, then 45lb plates...

I think hammer curls and forearm curls could work too...I never had to worry bout my grip, maybe someone else has advise on that.

Alke
12-30-2004, 07:07 PM
you juststarted deads right, thats part of developing your grip right there.

if you decide to do static holds though, throw them in once a week for one set, otherwise, your grip should continue to progess on its own now that you are doing deads.

Alke
12-30-2004, 07:07 PM
I should stop posting for a while, I think I am scaring everyone else out of your journal lol

Hickory
12-30-2004, 07:37 PM
haha, i don't know about that.

i might have to try the static grip thing. sounds interesting.

Hickory
12-31-2004, 12:02 AM
i had 2 steaks for dinner at home tonight; later the gf and i went to applebees and i had a chicken breast. then we saw meet the fockers. :)

p.s. - alke you've got me walking like a grandpa after yesterday's workout :nod:

ryuage
12-31-2004, 07:28 AM
grandpa jack is full of ****

:D

Happy new year!

Hickory
12-31-2004, 10:51 AM
:D happy new year.

Hickory
12-31-2004, 11:46 AM
before i go workout today, i figured i'd ask a few questions about today's workout:

is the OH DB extension this:
http://www.exrx.net/WeightExercises/Triceps/DBTriExt.html ?

i ask because this is back/bi day and i thought this was a tricep exercise.
if anybody could clear this up for me i'd appreciate it.

ryuage
12-31-2004, 12:57 PM
ya that oh db extension

Hickory
12-31-2004, 01:57 PM
but isn't that working out the tris instead of bis and back?

ryuage
12-31-2004, 03:14 PM
dont know if I got to you on time but yes it will workout the tris, I dunno but you might be thinking about a db pullover for back.

Hickory
12-31-2004, 05:17 PM
k well today's workout sucked. i don't know if it's because i had no carbs in a few hours or what, but i bit the dust. on top of that, i forgot my planner at home so i had to be creative and try to formulate a similar workout. not even going to bother to post it, but i did a few sets of chins, db curls, concentration db curls, v-bar pulldown, straight bar pulldown, and did the db pullover thing.

Hickory
12-31-2004, 10:37 PM
happy new year everyone.

Alke
01-01-2005, 01:22 AM
did you gain weight this week bro? make sure you are gaining, if you are maintaining or losing weight due to the change in routine means eat more.

yes, not eating enough carbs will inhibit the workout, especially on a back day....a leg day too, try to get the most sleep and eat as on target as possible on back and leg days.

For myself, If I dont get at least 7 hours sleep before a back or a leg day I would just skip it all together........a routine is just a guide, not written in stone.

about the tricep exercise on your back bi day, their was a reason for that: were focusing on mass exercises, and the triceps contribute more to arm size than biceps. one exercise for biceps and one exercises for triceps is plenty because were focusing on mass, and I want you to have plenty of juice left to work your back exercises.

as you gain mass in your back and legs, you will notice other aspects of your appearance gaining in size as well = your arms wont stay one size while your back gets thick......this is why everyone quotes sqautting as the key to arm growth. you have to get big to have big arms = mass.

how much weight are you wanting to gain each week?

try for 2 pounds a week, if you feel you are gaining too much BF, slow down to 1 pound a week...everyone has a different amount they can gain at a comfortable pace before they feel self conscience about BF.

I need to go get me a GFT, lol

Hickory
01-01-2005, 12:35 PM
haha, the GFT is nice :)

i am lingering around 173-174 lbs. at the end of this week, so i guess i gained about 3 lbs. as i am usually stuck around 170. i'm sure some of this is water weight from the creatine but at least i got the small 'jump' as i up my caloric intake (if caloric is even a word). 2-3 lbs. a week sounds great, my 'long-term' goal right now is to have 190 lbs. of LMM by fall (first semester of college). i'm not sure how realistic this goal is, but i can try can't i? :)

Coke
01-03-2005, 09:13 AM
Getting to 190lbs by fall is very reasonable bro...good luck, you can do it!!

Focused70
01-03-2005, 10:18 AM
I should stop posting for a while, I think I am scaring everyone else out of your journal lol

pish. You should post more frequently, you mean. You, Will, jototick (and tryska) are the main reasons that 2004 was a great year for me, bb-wise.

Stash

Hickory
01-03-2005, 05:43 PM
today's workout looked like this:

flatbench db press
70's x 8 x 1
75's x 6 x 1
80's x 4 x 1
85's x 4 x 2 (both sets assisted on a few reps)

incline bench bb press
135 x 9 x 1
135 x 6 x 2

incline db press
55's x 8 x 1
55's x 7 x 1

SLDL's
132 x 10 x 1
182 x 10 x 1
218 x 8 x 1

rack pulls
135 x 10 x 1
205 x 8 x 1
240 x 6 x 1

gym was getting really crowded by this time so i didn't do calves/abs today.

Alke
01-03-2005, 11:42 PM
looks good bro', how do you feel?

last time you did flat bench DB presses, you topped out at one set of 80x4, so you got +5 lbs and +2 sets on DB presses!! keep eating!


thats good you had a bit of spot on the strength sets...you want to go close to failure on the exercises in bold

on all the other exercises, you want to have a few reps left. so if you do 12 reps, you want to feel like you can do more, but dont....stop at 12 reps. If you go to 10 or 12 and you dont have enough juice left to do another rep or need a spot, you went too heavy...lighten the weight.

By following this pattern, heavy (at or close to failure on exercises in bold and lighter (with a few reps left in you after the last rep) on the other exercises, you will continue to make accelerated progress.

how did you like SLDL's? did you have any problem undrstanding how to do them?

Hickory
01-04-2005, 01:30 AM
i'm feeling good right now. tomorrow i will be sore. i guess i should have dropped the weight on incline db/bb sets. i think the flat db presses took a lot out of my chest. usually i don't struggle with 135 on bb incline.

sldl's were scary because the wrong form i was using when i messed up my back a few weeks back was closer to sldl form than regular dl's. i basically kept my legs straight with a slight bend at the knees, butt pushed back, and came up with the weight by pushing the heels 'through the floor' and using my back for the rest. thankfully i didn't feel anything pull :)

my grip on rack pulls somehow got a lot better from last week, the only time i started to feel a bit of slip was on my last rep of the 240 set.

if you could post a good video of SLDL's i'd love to see it (to make sure i'm doing it right) or even a step by step guide.

thanks alke.

Hickory
01-04-2005, 01:34 AM
also, hope everything is going well with your job hunt.

Alke
01-04-2005, 03:27 PM
cool

yeah I will see if I can find a link to sldl's for ya...but basically that is it, you keep legs straight and use your back to pull the weight.

on a deadlift you crouch down and use your legs to get initial drive before using your back to level the BB off.

the job?, not sure..... got a test project here soon with the one company, and I just got another interview with a different company next week. I hope to have a few companies interested in me so I can juggle salaries around and take the best offer.

Hickory
01-04-2005, 04:48 PM
glad to hear that.

Alke
01-04-2005, 09:50 PM
sldl
http://www.exrx.net/WeightExercises/Hamstrings/BBStraightLegDeadlift.html

regular deadlift
http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html


basically, you can find ANY exercise at exrx.net

use the search and type in the name of the exercise you want to see, and B-ZAPP

Hickory
01-05-2005, 08:12 PM
today was leg/tricep day.

hack squat machine
13 rectangular plates x 12 x 3

could not do squats because squat rack was being used the whole time
leg press
8 plates x 10 x 1
10 plates x 10 x 1
10 plates x 8 x 1

OH DB ext.
65 x 8 x 1
60 x 6 x 1
55 x 4 x 3

skullcrushers
25 lb. on each side x 8 x 4

dips
bw x 10 x 2

ab work

DoUgL@S
01-05-2005, 09:20 PM
Nice session.


today's workout looked like this:

flatbench db press
70's x 8 x 1
75's x 6 x 1
80's x 4 x 1
85's x 4 x 2 (both sets assisted on a few reps)

incline bench bb press
135 x 9 x 1
135 x 6 x 2

incline db press
55's x 8 x 1
55's x 7 x 1


I noticed that you do 2 incline press exercises. Why not do some dips or declines? You are doing 9 sets for chest already, why not do 3 sets of regular bench press, 3 of incline presses and 3 decline presses or dips). Just a suggestion.

Hickory
01-06-2005, 04:19 PM
well, the plan alke has me on has things switching up on a weekly basis. last week i did 2 exercises on flat bench. i'm liking it thus far. also, i heard decline recruits the least amount of muscle fibers of any chest exercise. this could be a rumor, but i find it a waste of time.

DoUgL@S
01-06-2005, 05:53 PM
If you dips instead it recruits more muscle fibers than declines alone. The Moose knows what he is doing so good luck with your goals.

Hickory
01-06-2005, 06:48 PM
thanks buddy :)

Hickory
01-08-2005, 12:49 AM
did shoulders/back today. (the friday week 2 workout). too tired to post it.

Hickory
01-10-2005, 09:00 PM
well, i didn't get to workout today. :( i feel like i'm losing what little muscle i had as we speak. i'm supposed to just skip chest/core completely this week now, right? bad day to miss :(

i did however weigh in today at 176.6.

Hickory
01-11-2005, 05:03 PM
well i went and did a bit of lower back today. i know i should have probably waited till next week but i felt like working out.

deadlifts
132 x 10 x 1
182 x 8 x 1
203 x 6 x 1
243 x 6 x 1

rack pulls
185 x 10 x 1
225 x 8 x 1
265 x 6 x 1

ab work

Hickory
01-12-2005, 05:00 PM
ok ok i'm going to get in trouble for this but i just HAD to see how my arm strength was coming along since i began alke's workout. most of my legs were dead from yesterday so i figured i would do an arm day instead (don't worry, this won't be a habit, just wanted to test it out). i'll be doing legs/shoulders on friday now and then starting alke's week 4 routine next monday.

bb curl
70 x 12 x 1
70 x 10 x 1
80 x 8 x 1

tri pushdown
160 x 12 x 1
170 x 10 x 1
180 x 8 x 1

sitting alt. db curls
30 x 10 x 2 (ea. arm) could have done more weight!

dips
25 lb. + bw x 12 x 1
35 lb. + bw x 12 x 1
35 lb. + bw x 10 x 1

db concentration curls
30 x 10 x 2 (ea. arm) could have done more weight again! :(

skullcrushers
25 lb. plate on ea. side x 12 x 2
25 lb. plate on ea. side x 10 x 1

i felt like i could have done more weight in just about everything today, but i stuck with good form and figured i'd wait till my next 'full arm day' which will be another month or 2 down the road.

Hickory
01-12-2005, 05:02 PM
200th post!!!

now back to your regularly scheduled program :)

Hickory
01-13-2005, 05:13 PM
did legs today. will do shoulders/back on friday or saturday and once again will continue alke's week 4 workout come next monday.

leg press
6 plates x 15 x 1
10 plates x 10 x 2

squats
185 x 10 x 1
205 x 8 x 1
225 x 6 x 1

leg ext. raise with both legs, lower with 1
85 x 8 x 2 (ea. leg)

calf (donkey) raises
6 plates x 20 x 2

Hickory
01-17-2005, 08:39 PM
today was chest/core day.

flatbench db press
75's x 6 x 1
80's x 4 x 1
85's x 3 x 1
90's x 3 x 1 (slightly assisted)

flatbench bb press
155 x 10 x 2

incline bb press accidentally did bb here; didn't read workout correctly
135 x 10 x 2

deadlifts
132 x 10 x 1
198 x 6 x 1
253.5 x 4 x 1
263.5 x 3 x 1
263.5 x 2 x 1

ab work/calf work

rolltide875
01-17-2005, 08:42 PM
due to you becoming so big, can I have your autograph ASAP???

Hickory
01-17-2005, 08:43 PM
haha :p

Hickory
01-19-2005, 05:31 PM
today was legs/tris day.

squats
135 x 10 x 1
195 x 6 x 1
225 x 4 x 1
245 x 3 x 2
255 x 2 x 1

leg press
8 plates x 10 x 3

dips
bw x 1 x 1 (extremely slow)
bw + 45 lb. x 6 x 3

oh db ext.
60 x 8 x 1
55 x 9 x 1

did basically the minimum amount of reps/sets today, and left out a few things, but was happy with squats.

i weighed in at 179.2 when i got to the gym, immediately after taking a big ol' dump :D

Hickory
01-22-2005, 04:21 PM
i did back/shoulders today with a bit of bi's thrown in at the end.

seated v-bar cable rows
125 x 10 x 2

seated straight bar cable rows
125 x 6 x 1
140 x 4 x 1
155 x 3 x 3

bb shrugs
135 x 8 x 1
155 x 6 x 1
165 x 4 x 2

seated bb military front press oh my god i haven't done bb in forever and MAN it showed. my shoulders were BURNING like fire after i got done with just the 2 sets
95 x 9 x 1
95 x 8 x 1

calf donkey raises
6 plates x 15 x 3

wide-grip chinups
bw x 10 x 3

db hammer curls
35 x 10 x 2 (ea. arm)

db concentration curls
30 x 10 x 2 (ea. arm)

Hickory
01-24-2005, 06:29 PM
today was chest/core day.

got a new workout partner; a guy i've grown up with and was the starting middle linebacker on our high school team this past year.

flat bb press
135 x 10 x 1
165 x 8 x 1
185 x 6 x 1
205 x 4 x 1
205 x 3 x 1

incline db press new partner wanted to do this thing where you take 2 db's and put them together parallel to one another, then you sit them on your chest and raise them together. he said they used to do it in football and it supposedly works good, do we did it.
45's x 10 x 3

flat db press
60's x 10 x 2

deadlifts
132 x 10 x 1
198 x 10 x 1
248 x 8 x 1

rack pulls
185 x 10 x 1
225 x 8-10 x 1 (can't remember how many i did)
295 x 6 x 1

ab work

Hickory
01-26-2005, 09:03 PM
today was legs/shoulders

squats
135 x 10 x 1
205 x 8 x 1
225 x 8 x 1
255 x 6 x 1

leg press
6 plates x 10 x 1
8 plates x 10 x 1
10 plates x 8 x 1

both mine and the partner's legs were FRIED after these, therefore we didn't do the rest today.

bb military front press
95 x 8 x 1
115 x 6 x 1

db side lat raise here we did the normal side raise with 15 lbs. but then after each rep we'd do a front raise and spell out a letter of the alphabet (A-G)with the db, so we basically did sets of 14 reps per arm
15 lbs. x 14 x 3 (ea. arm)

bb shrugs
135 x 10 x 3

ab work

Hickory
01-28-2005, 10:16 PM
today was a lazy day so we did arms.

bb curls
70 x 10 x 1
80 x 8 x 1
90 x 6 x 1

tri pushdown
160 x 10 x 1
170 x 8 x 1
180 x 6 x 1

standing db curls
30's x 10 x 1 (ea. arm)
30's x 8 x 1
35's x 6-8 x 1

dips
bw + 35 lbs. x 10 x 3

concentration curls
30 x 10 x 1 (ea. arm)
35 x 8 x 1 (ea. arm)

skullcrushers here we did this thing where you do one normal skullcrusher, then you do a rep that goes beyond your head and towards the ground and up again; we did 5 of each so after rep 10 we'd press the bar 10 times
did 2 sets of this w/ 25 lbs. on each side

Hickory
01-31-2005, 08:44 PM
today was chest/core day.

flatbench db press
75's x 6 x 1
80's x 6 x 1
85's x 4 x 1
90's x 2 x 1

incline bench bb press
135 x 8 x 1
145 x 10 x 1
155 x 8 x 1
185 x 1 x 1 (failed)

incline db press
grabbed the 45's and did the same exercise as last week for 2 sets

SLDL's
135 x 10 x 1
205 x 10 x 1
225 x 8 x 1

rack pulls
225 x 8 x 1
245 x 6 x 1
275 x 4 x 1
300 x 4 x 1

ab/calf work

today was a pretty bad workout, the partner and i felt pretty drained from beginning to end.

Hickory
02-02-2005, 05:31 PM
did legs and a bit of shoudlers today. will do the rest of shoulders on friday. forgot to bring today's workout to the gym so i made it up.

squats
135 x 10 x 1
225 x 8 x 1
245 x 6 x 1
265 x 4 x 1
275 x 2 x 1

bb lunges
95 x 10 x 1 (ea. leg)
115 x 8 x 2 (ea. leg)

sitting bb military press
115 x 8 x 1
135 x 5 x 1
135 x 4 x 1

ab work

Guido
02-03-2005, 09:27 AM
Looking good on thsoe squats and millies, bro. And it's especially good to see someone else doing some heavy lunges. I think I'm the only one I've seen in my gym that does them. They sure do work your a$$!

Hickory
02-03-2005, 03:17 PM
Looking good on thsoe squats and millies, bro. And it's especially good to see someone else doing some heavy lunges. I think I'm the only one I've seen in my gym that does them. They sure do work your a$$!

thanks for the compliments. those lunges definately taxed my ass... it's been hurting pretty bad all day :D

Hickory
02-07-2005, 09:58 PM
today we kind of went off the workout again, but here it is.

flatbench bb press
135 x 8 x 1
185 x 8 x 1
205 x 5 x 1
225 x 1 x 1
230 x 1 x failed

incline db press
65's x 10 x 1
70's x 7 x 1

deadlifts
132 x 10 x 1
198 x 8 x 1
242 x 6 x 1
308 x 2 x 1 (could have done more, but didn't want to push it)

rack pulls
225 x 8 x 1
275 x 6 x 1
300 x 4 x 1 (could have done more)

ab/calf work

Hickory
02-07-2005, 09:59 PM
forgot to mention that last friday i had a good session of rowing, didn't get to post the workout though.

Hickory
02-07-2005, 10:04 PM
also realized i haven't moved up in rack pulls in a few weeks... will make sure i do so come next week.

Hickory
02-09-2005, 05:03 PM
today was legs/shoulders. didn't get to workout long b/c the partner had to get to his church early for something.

squats
135 x 10 x 1
225 x 8 x 1
255 x 6 x 1
275 x 4 x 1
300 x 1 x 1 (failed 2nd rep)

upright bb rows
60 x 10 x 3

sitting db military press
60's x 7 x 1
65's x 6 x 1
70's x 3 x 1
75's x 3 x 1 (assisted on 2nd and 3rd rep)
60's x 8 x 1

then did some shrugs & ab work

Hickory
02-14-2005, 09:18 PM
today was chest/core day.

flatbench bb press
135 x 10 x 1
205 x 4 x 1
215 x 3 x 1
225 x 1 x 1

flatbench db press
70's x 10 x 1
75's x 6 x 1
80's x 6 x 1

incline db press did the wierd parallel press things again
40's x 10 x 1
45's x 8 x 1 (immediately after the first set)

deadlifts
155ish x 10 x 1
225ish x 6 x 1
264 x 4 x 1
312 x 2 x 1

calf/ab work

Guido
02-15-2005, 09:44 AM
Sup, Hickster. Did you mean Flat Bench DB Press on that second one? Nice millies and benching there, man. That is some heavy deadlifting, as well. Me hopes I can catch up to you sometime soon.

Hickory
02-15-2005, 03:31 PM
oops, yeah, i meant db :) thanks for the comment buddy. by the way, it looks like we're around the same strength, with you having the edge a bit. :cool:

Hickory
02-16-2005, 08:35 PM
today i did some legs/shoulders.

squats
135 x 10 x 1
225 x 6 x 1
275 x 4 x 1
300 x 2 x 1

leg press
10 plates x 8 x 2

sitting db shoulder press
55's x 8 x 1
60's x 6 x 1
65's x 4 x 1
70's x failed x 1 (no spotter)

smith bb shrugs
225 x 10 x 2

Guido
02-17-2005, 11:09 AM
Looks like you got me beat some on those squats, bro.

Hickory
02-21-2005, 07:59 PM
today i did chest and just a pinch of core because i was feeling pretty crappy. i think my eustachian tubes are acting up again. i have a doctor's appointment at 3:30 tomorrow.

flat db press
80's x 8 x 1
85's x 6 x 1
90's x 5 x 1
95's x failed x 1

incline bb press
135 x 10 x 1
155 x 8 x 1
185 x 3 x 1

then did 2 back-to-back sets of some cable flyes.

rack pulls
225 x 8 x 1
295 x 6 x 1
305 x 4 x 1

abs/calves

Hickory
02-24-2005, 08:46 PM
didn't get to work out yesterday so i'll save legs for next week. have some serious back work to do tomorrow.

Hickory
02-28-2005, 07:49 PM
today was chest/core day.

flat bench bb press
135 x 10 x 1 (warmup)
185 x 8 x 1
205 x 5 x 1
225 x failed x 1 (don't know what my problem is here; guessing it's all mental. any help/advice would be great)

incline db parallel press
45's x 10 x 1
50's x 8 x 1
55's x 6 x 1

deadlifts
160 x 5 x 1 (warmup)
190ish x 6 x 1
265ish x 4 x 1
320 x 2 x 1 <-- could have gotten more; thinking my max is hopefully ~350

rack pulls
225 x 8 x 1
275 x 6 x 1
315 x 3 x 1

ab work

PEOPLE PLEASE START COMMENTING/HELPING ME ON MY WORKOUTS. I HAVE NO MOTIVATION HERE!

Hickory
03-02-2005, 05:24 PM
today was leg day. was going to do shoulders but my arms felt really 'fatiqued'. i don't know what is wrong with them.

squats
135 x 10 x 1 (warmup)
225 x 8 x 1
275 x 6 x 1
305 x 1 x 1

hack squat machine
13 plates x 10 x 1
14 plates x 8 x 1
15 plates x 6 x 1

Hickory
03-07-2005, 06:25 PM
today i did chest and a bit of core.

flat db press
80's x 5 x 1
85's x 4 x 1
90's x 3 x 1

incline db press
70's x 10 x 3

deadlifts
225 x 6 x 1
275 x 4 x 1
315 x 3 x 1

ab work



i hate to say it, but i think it's already time for a new routine. the old one is just too stressful and going to the gym seems more like a chore now than for personal benefit. i think that's one reason i've been slacking a lot lately. also, my weight seems to be stuck at 180-183. if anyone is willing to help formulate me a new workout i'd really appreciate it.

Hickory
03-09-2005, 08:04 PM
please help.

Guido
03-10-2005, 01:44 PM
Hey, man. Turn that frown upside down :) You seem to still be progressing, man. Is it just that you are bored with your routine? If so then by all means change it. It seems we are almost exactly equal in the weights we lift. If you want, you can try copying my routine. It's been working quite well for me, and I haven't significantly changed it in 3 or 4 months. I do: Monday - Chest/Back, Wednesday - Legs, Friday or Saturday - Arms/Shoulders. Click on my journal in my sig. and give it a shot, and keep your chin up, big guy.

Guido
03-10-2005, 01:46 PM
BTW, Hickory. I noticed I'm the only other person who's been posting in here. Do you post in other people's journals, much? If you post in theirs, most likely they will post in yours.

Hickory
03-10-2005, 02:27 PM
thanks for the encouragement guido. i'll take a look at your routine and give it a go. maybe i should start posting in others' journals too. :)

Hickory
03-10-2005, 05:21 PM
was bored this afternoon and had to skip workout yesterday so i decided to go do shoulders and a bit of abs.

sitting db military press
55's x 10 x 1
60's x 8 x 1
65's x 5 x 1

smith bb shrugs
225 x 10 x 3

db front lat. raise
20's x 10 x 3 (ea. arm)

ab work

Guido
03-11-2005, 09:22 AM
Good stuff. Any of those PR's?

Hickory
03-11-2005, 05:06 PM
the front lat. raises are. i used to struggle with 15's. i've gotten the 70's up for a few reps on military press though.

Hickory
03-14-2005, 05:34 PM
did chest/lower back today. tried raising my reps to focus more on hypertrophy.

flat bb press
135 x 10 x 1
185 x 10 x 1
195 x 5 x 1
185 x 7 x 1

incline bb press felt really weak here for some reason..
135 x 10 x 1
135 x 6 x 2

sitting chest fly machine
100 x 10 x 1
110 x 6 x 1
100 x 6 x 1

deadlifts
156 x 10 x 1
206 x 8 x 1
264 x 6 x 2

ab work/calf work

i still am just not feeling it anymore. i don't know if i need a change of setting or what, but i don't enjoy going to the gym. i feel like i'm not gaining strength or anything anymore.

Hickory
03-16-2005, 05:20 PM
today did legs/shoulders.

squats
225 x 10 x 1
245 x 8 x 1
255 x 6 x 1

squat machine
15 platelets x 10 x 3

sitting db shoulder press
55's x 10 x 1
60's x 6 x 2

db shrugs
80's x 10 x 3

ab work

Guido
03-17-2005, 03:55 PM
I don't know, man. Your number are very respectable, though. Why do you think you are not enjoying it?

Hickory
03-17-2005, 06:52 PM
i have no clue really :(

Hickory
03-19-2005, 10:45 AM
did an arm workout thursday with a friend. don't remember the exact routine, but got 9 x 2 on dips w/ bodyweight + 45 lbs. that was probably the highlight of the workout.

Bruteman
03-21-2005, 02:05 PM
hehe, Alke's routine is quite the on taking. It just might not be your cup of tea. Since you've been doing higher volume maybe cut back to a lower volume type routine. WBB routines are good, or you could follow mine(it's similar to WBB, but a little different), or even look into HIT(I'm not a huge fan of it, but it wouldn't be bad for something different for a little while). If you want me to actually set up a routine for you I can do that. I'll help any way I can to get you out of your rut. :)

Hickory
03-21-2005, 09:33 PM
Thanks so much for responding Brute. I'd love if you could make me a new routine. I think I want to go more for size right now than strength, with the exception of lower back & maybe legs. Late this afternoon a friend and I took a visit to a different gym for a temporary change in atmosphere. I decided to do check and then a bit of lower back while there.

flat bb press the weights at this particular gym seem to weigh differently, or either i was having a really bad day
135 x 10 x 1 (warmup)
185 x 7 x 1

flat db press
70's x 10 x 1
80's x 6 x 1

incline db press
65's x 10 x 1
70's x 6 x 1

sitting chest fly machine
120 x 10 x 1
150 x 8 x 1

rack pulls
135 x 5 x 1 (warmup)
225 x 10 x 1
275 x 8 x 1
315 x 4 x 1

that's all i did for the day. i couldn't find a good spot for DL's and the bars seemed to be a bit more thick which seemed to mess with my grip.

Hickory
03-24-2005, 12:16 AM
did a bit of legs today.

squats
135 x 10 x 1 (warmup)
225 x 10 x 1
275 x 6 x 1

leg extensions
145 x 8 x 3

donkey calf press
10 plates x 20 x 1
10 plates x 12 x 1

ab work

Bruteman
03-24-2005, 06:35 AM
Don't think i forgot about you. I'm just going on a little vacation this weekend and wouldn't be able to respond to you in a timely manner. I'll help you out once I get back. :)

Hickory
03-24-2005, 08:18 AM
great, thanks man :)

Hickory
03-26-2005, 03:23 PM
had a good shoulder/back workout today.

Hickory
03-29-2005, 09:49 PM
did chest/lower back this evening.

flat db press
70's x 10 x 1
75's x 7 x 1
80's x 6 x 1

incline db press
65's x 8 x 3

sitting fly machine
110 x 6 x 2

deadlifts
154 x 10 x 1
220 x 8 x 1
270 x 6 x 1

ab work

Bruteman
03-29-2005, 10:06 PM
I shot you a PM, in case you didn't see it. ;)

Hickory
03-30-2005, 06:17 AM
Thanks man :)

Guido
03-30-2005, 10:32 AM
Nice stuff, man. I didn't forget about you either. Just haven't had time to post much in other's journals lately. Your chest work is looking mighty impressive. You are about even with me now.

Hickory
04-04-2005, 04:38 PM
ok i did an arm workout on saturday and a chest/lower back workout today. i'll post the saturday workout first.

last saturday's arm workout

wide-grip pullups
15 x bw x 1
12 x bw x 1
10 x bw x 1

single tri pushdown
60 x 10 x 1 (ea. arm)
70 x 8 x 1
80 x 6 x 1

standing db curl
35's x 10 x 2

dips
8 x bw + 45 lbs. x 2

skullcrushers
10 x 60 lbs. + ez bar weight x 2

is this too much/too little for an arm workout? any suggestions?


and this afternoon i did chest/lower back. wasn't doing too swell because i've had barely any sleep this past weekend.

flat bb press
135 x 10 x 1
185 x 10 x 1
185 x 8 x 1
205 x 3 x 1

incline bb press
135 x 10 x 1
155 x 8 x 2

deadlifts
154 x 5 x 1
241 x 8 x 1
308 x 4 x 1

Hickory
04-08-2005, 06:26 AM
I think I'm going to pick up a bottle of Arginine after school today. My creatine supply is nearly diminished, so I think I'm going to stop it for awhile. I'm going to try and find a good price on 100 caps or so. I plan on taking 6-8 grams a day so the bottle will probably run out in 2 weeks or so. If I like it I might try buying the powder to be more cost efficient.

Guido
04-08-2005, 08:04 AM
What is Arginine?

Very good workouts there, man. Your bench numbers are almost the same as mine. My only suggestion on the arm workout is to replace the wide grip pullups with some narrower grip chinups (underhand grip). The wide pullups work your lats more, whereas you'll definitely feel the narrow chinups in your bi's more.

Hickory
04-08-2005, 04:53 PM
ok i'll keep that in mind for next time. arginine seems to be the main ingredient found in NO2. it's just an amino acid that is supposed to give you bigger, longer lasting pumps. there's a claim that it allows nutrients to get to your muscles quicker, but i'm not sure how true this is.

Hickory
04-08-2005, 11:18 PM
ok i just took 10 grams of the stuff with some water on an empty stomach... about to go to bed.

Hickory
04-11-2005, 09:04 PM
saturday night me and some friends had a couple of wrestling matches in one of their front yards. this seemed to really drain me of energy and made me pretty sore. today i was supposed to do chest/lower back but after chest my forearms felt as though they were getting ready to split in half for some reason so i called it a day.

flat bb press
135 x 10 x 1
185 x 10 x 1
195 x 5 x 1 (this was right after the forearm pain kicked in)

finished flat bench up with 80 lb. dumbells (1 x 6)

incline bb press
155 x 10 x 1
155 x 8 x 1

that was it for today :(

i've really got to figure out how to get mentally prepared for the gym each time i go. when i go i just feel like crap and have no motivation whatsoever anymore. help!

Guido
04-12-2005, 09:29 AM
Great job on that benching, man. You'll be fine. Perhaps if you don't tire yourself out in the front yard you'll be more motivated at the gym!

Hickory
04-12-2005, 02:25 PM
hah good suggestion :)