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mega
08-11-2004, 09:13 AM
Hello, I am 27 yrs old, 6'4, and have been lifting seriously for about 6 months.

I will try to remember my original workout for my first post, then in my second post my current regimen.


Original workout:

Chest -> Benchpress:
Warmup (135lbs x 10)
Set 1: 175lbs x 10
Set 2: 195lbs x 8
Set 3: 225lbs x 4
Burnout (135lbs x 15)

Chest -> Incline:
I didn't use the bench when I first started, I used an incline machine.
Set 1: 150lbs x 10
Set 2: 170lbs x 8
Set 3: 190lbs x 6

Chest -> Fly Machine
3 Sets @ 100lbs x 10
___________________________________________________


That was my entire chest workout, I didn't do any other bodypart at first. Halfway through, I started doing each bodypart, I will try to list them here. I try to do 4 exercises (3 sets of each) for each bodypart.



Bi -> Hammer(dumbbells
3 sets @ 30lbs x 10

Bi -> Concentration (dumbbell)
3 sets @ 35lbs x 10

Bi -> Cable
3 sets @ 60lbs x 10

Bi -> Preacher
3 sets @ 70lbs x 10
___________________________________________________


Tri -> Pulldowns cables
3 sets @ 50lbs x 10

Tri -> Overhead cables
3 sets @ 50lbs x 10

Tri -> One Arm Cable
3 sets @ 20lbs x 10

Tri -> Kickbacks Dumbbell
3 sets @ 25lbs x 10
___________________________________________________


Traps -> Machine Shrugs (superset) w/ Dumbbell Shrugs
3 sets @ 135lbs (machine) 60lbs (dumbbell) x 3

Traps -> Cable Upright Rows (dumbbells felt funny on shoulders, so cable)
3 sets @ 30lbs x 10

Traps/Shoulders -> Standing Lateral Raises
3 sets @ 30lbs x 10/8/6

Shoulders -> Military Press (Smith Machine)
3 sets @ 135 lbs x 10/8/6

Shoulder -> Front Raises
3 sets @ 20lbs x 10
___________________________________________________

Legs -> Standing Calf Raises (superset with seated)
4 sets @ 200lbs x 15

Legs -> Seated Calf Raises
4 sets @ 90lbs x 25

I have no "real" upper leg workout yet, but I have done it a few times (leg curls, machine presses, extensions), but I am going to seriously start on legs in the upcoming weeks.

Diet -> Protein 20g 3 x a day (morning, before/after workout).
Meals -> Bagel (11g protein) Yogurl (7g protein) 3 x a day
Meals -> Something chicken (23g) with vegetables and rice 1 x a day
Snacks -> Nuts
Other Supplements -> Fish Oil (1 pill), Vitamin C/Vitamin E, Daily Minerals&Vitamin (1 pill), 6 week on/off cycle of creatine/glutamine.

Next post will be my current workout.

mega
08-11-2004, 09:45 AM
Current Chest Routine:

Chest -> Benchpress:
Warmup (155lbs x 10)
Set 1: 245lbs x 10
Set 2: 245lbs x 10
Set 3: 245lbs x 10
(now I pyramid up)
Set 4: 265 x 6
Set 5: 295 x 2 (or) 315 x 1 (with spotter after I get one good lift, I do negatives 4 more times)
Set 6: 245 x 10
Burnout (155lbs x as many as humanly possible)

In between rests, I superset 3 sets of machine pullovers (stretches chest) @ 300lbs x 10

Sometimes me and my workout partner will take the 155 burnout and go back and forth non stop until we literally can't lift it once. Good for cardio I guess, not size so much.

Chest -> Incline Bench (not machine like original workout):
Set 1: 155lbs x 12
Set 2: 175lbs x 10
Set 3: 195lbs x 8
Set 4: 215lbs x 6
Set 5: 225lbs x 2

Chest -> Dumbbell Incline
3 Sets @ 75 x 10/8/as many as possible (exhausted)

Chest -> Fly Machine (dumbbell flys hurt shoulders, so I stick to the machine for a good stretch + workout)
3 Sets @ 185lbs x 10

Chest -> Dips (Machine)
3 Sets @ 230lbs x 10 (I love the machine dips, I can concentrate on chest rather than Tri's)

Sometimes I do decline benchpress rather than dips, but I found my decline is real close to my benchpress weight. If I do decline, I do about 3 sets @ 225 x 10.
___________________________________________________


Bi -> Standing Hammer(dumbbells)
Set 1: 40lbs x 12
Set 2: 45lbs x 10
Set 3: 50lbs x 10
Set 4: 60lbs x 6

Bi -> Concentration (dumbbell)
3 sets @ 45/50lbs x 6

Bi -> Cable
3 sets @ 120lbs x 10

Bi -> Preacher
3 sets @ 80/90/100lbs x 10
___________________________________________________


Tri -> 2 Arm Tri Extensions
3 sets @ 75lbs x 10

Tri -> Skull Crushers
3 sets @ 60lbs x 10 (once done, I move it to my chest and benchpress with hands close 25 times to get a burn)

Tri -> Pulldowns cables
1 set @ 50lbs (20 x) 60lbs (20x) 70lbs (20x) 80lbs (20x) 90lbs (20x) 100lbs (10x) 110lbs (10x) 120lbs (10x) 130lbs (10x) 140lbs (10x) 150lbs (10x) no rest period.

Rest, then do the same in reverse. 150 (10x) - 50lbs (20 x)

My workout partner likes this, I hate it, but I do it. I don't know if it helps with anything other than cardio, because the 20x movements aren't heavy at all, but it does burn.

Tri -> Overhead cables
3 sets @ 100lbs x 10

Tri -> One Arm Cable
3 sets @ 20lbs x 10
___________________________________________________

Traps -> Machine Shrugs (superset) w/ Dumbbell Shrugs
Warmup: 135lbs x 10 (machine)
Dumbell -> 105lbs each hand x 10
Machine -> 225lbs x 10
Dumbell -> 110lbs each hand x 10
Machine -> 225lbs x 10
Dumbbell -> 115lbs each hand x 10
Machine -> 315 x 8, 225 x 10, 135 x 10

Traps/Shoulders -> Standing Lateral Raises
Set 1: 40lbs x 10
Set 2: 45lbs x 10
Set 3: 50lbs x 10

Shoulders -> Military Press (Smith Machine)
Set 1: 135lbs x 10
Set 2: 155lbs x 10
Set 3: 175lbs x 8
Set 4: 195lbs x 6

Shoulder -> Front Raises
3 sets @ 35lbs x 10

Shoulder -> Standing Bent-Over Laterals
3 sets @ 50lbs x 10
___________________________________________________


Legs -> Standing Calf Raises (superset with seated)
4 sets @ 385lbs x 12

Legs -> Seated Calf Raises
4 sets @ 220lbs x 12
___________________________________________________

Back -> Wide Grip Pullups
5 Sets x 10 Reps (I weight 215), 50 total

Back -> Cable Rows
Set 1: 195lbs x 10
Set 2: 210lbs x 10
Set 3: 225 x 10 (try to end near bodyweight)
Burnout: 150 x as many as possible

Back -> Pulldowns (not the overhead, it's a machine that you reverse grip on, it's half pullup, half row because of it's angle)
3 sets @ 225 x 10

Other movements as well, I do about 4/5 exercises but since I do not know the names, I won't go into detail.
___________________________________________________



Schedule:
Mon: Chest/Tri
Tues: Back/Lower Back/Bi
Wed: Traps/Shoulder/Legs/Forearms (real easy on shoulders, because everyday has shoulder movements, the back delts hit hard though)
Thurs: Chest/Tri
Fri: Back/Bi
Sat: Traps/Shoulder/Legs/Forearms (hard on shoulders, sunday off)
Sun: Off


Below is a picture of my arm/shoulder/back taken around Aug. 1st

Beast
08-11-2004, 11:28 PM
You've made extraordinary gains. I wish I knew your secret, haha.

If you don't mind me asking, are you natural?

I will tell you that I am not.

mega
08-12-2004, 09:57 AM
There is an 8 month period (maybe a little longer) between the original workout and the workout I am doing now. For the last 6 months, I seriously haven't missed a day in the gym, 6 days a week faithfully. I don't mind you asking at all, yes, I am all natural. I have never known or had anyone ever talk about "gear" (first time I heard that word was yesterday on this forum, I would have said "roids" but I read that is "newbie") around me. Don't get me wrong though, I do not think it is "bad", I just think it's bad for me. I am a "mild" hypercondriac and even if I had the opportunities, I would be too scared to do it because my mind tells me, "if there is any side effect in the world, you sir, will be the one to get it." That's my luck, that's my life theory. I've never smoked either, for the same reasons. I just learned about the advantages protein drinks 6 months ago (reading Flex) and I cycle off creatine for 6 weeks just because it worries me (stupid?). Are you even supposed to cycle off creatine? Who knows, I have never seen that anywhere.

The quick gains in strength are probably because I lifted back in 99 and my max was 305lb on the bench. I started lifting again in Jan 2004, and I lost a lot of power in my 5 year hiatus. Really, I was playing catch up, and it came back quick. Since I was now eating good and taking protein, it came back quick, and size came with it. I will tell you honestly though, I really hit a wall where I am at now. My arms haven't gained any strength and when I try to move up, I hurt my forearm. The bench, I try hard to trick my mind, like I used to do 225lbs x 10 (3 sets). One day I did it 12 x and told myself, "for now on I am starting with 245lbs and I will get it 10 x each set and trick my mind into thinking its 225lbs." The day I still feel good at the 10th rep and push out 12 x 245lb (real close to it now), I will move up to 265 x 10 (3 sets). I think I am tricking my body. I might move up to 255lb rather than 265, because I am finding that at this weight gaining is much more slower and 20 pounds feels like 50 pounds. I didn't have much problem with the 20lb jump last time though, so maybe it's in my mind.

My ultimate goal is 315lb x 10 (3 sets).

Anyway, I might as well add a workout to my post since I am here. Plus it's actually a leg workout, which I didn't put above.

Presses:
15 x 225lb
15 x 315lb
15 x 405lb
10 x 495lb

Leg Extensions:
90lb x 15
135lb x 15
180lb x 15
225lb x 12

Leg Curls:
4 sets @ 120lbs x 15

Sitting Calf Raises
3 sets @ 225lb x 15
1 set @ 270lb x 15

Standing Calf Raises:
4 sets @ 385 x 15

The standing raises hurt my lowerback, which is the exact reason I don't do squats or deadlifts (or maybe me not doing squats or deadlifts is leaving my lowerback weak).

Suggestions anyone? Anyone know another type of calf raise you can do that doesn't put so much pressure on your back or should I move my seated calf raises up to 8 sets?

rookiebldr
08-12-2004, 06:47 PM
Hey, welcome to the journal section. I was going to post in your welcome thread but since you started a jounal already I came here.

As for the standing calves raises, you could sub in some calf raises with the leg press machine. Usually, you can position your feet at the bottom of the sled and raise and lower the sled using just your calves. Since the presses aren't bothering you back at the moment, these might not either.

Beast
08-12-2004, 08:20 PM
I don't even work my calves directly, since they grow fine just from doing squats.

Really, you were probably just using too much weight if the squats were hurting your back. Just start with light weight, concentrate on form, and move up slowly. When people try to make huge jumps in their lifts, that's when accidents happen.

I used to have lower back problems with squats as well, and now I don't. Your lower back becomes stronger and used to them with time and gradual progression.

mega
08-12-2004, 09:46 PM
Thanks rookiebldr, great suggestion. I will definitely add that to my routine and stop doing the standing raises.

Beast, I am going to start squating again soon. I will definitely try lower weights and get myself used to it. Thanks for the tip.

As for my routine section, tonight I did Chest/Tri's:

2 sets @ 245lbs x 10
1 sets @ 245lbs x 12 (new gain, 12 reps)
1 set @ 275lbs x 6 (new gain, 10lbs)
1 set @ 315lbs x 1
Made my shoulders real tight and painful in a "bad way", I won't be going up that high again (will go up to 295 for now on rather than 315). The rest of my workout was ruined because of how that last lift made me feel.
1 set@ 245lbs x 8 (-2 reps less) :(

Incline:
1 set @ 185lbs x 10
3 sets @ 205lbs x 8/10/8

Machine Flys:
3 sets @ 185 x 12



Tri -> 2 Arm Tri Extensions
3 sets @ 80lbs x 10 (new gain, 5lbs)

Tri -> Skull Crushers
2 sets @ 70lbs x 10 superset with close-hand bpress x 10 (new gain, 10lbs)

Gym closed before I could finish workout. Felt worn out anyway.

mega
08-13-2004, 10:09 PM
Back/Bi:

Back -> Wide Grip Pullups
2 sets @ 15 reps
1 set @ (25lbs hanging weight) 12 reps
1 set @ 12 reps
1 set @ 18 reps


Back -> Cable Rows
Set 1: 195lbs x 10
Set 2: 210lbs x 10
Set 3: 225 x 8
Set 4: 240 x 8

Back -> Pulldowns (not the overhead, it's a machine that you reverse grip on, it's half pullup, half row because of it's angle)
3 sets @ 225 x 10/12/15
1 set @ 245 x 10

Back -> Bent Over Rows
1 set @ 140 x 12
1 set @ 150 x 10
2 sets @ 160 x 10

Bi -> Back and Forth w/ Partner standing curls
Partner 10, Me 9, 8/7/6/5/4/3/2/1 @ 80lbs
Me 10, Partner 9, 8/7/6/5/4/3/2/1 @ 80lbs

Bi-> 21's
2 sets of 21's @ 70lbs

Bi -> Sitting Hammer Curls
1 set @ 35lbs x 10 ea
2 sets @ 40lbs x 10 ea

Bi -> Cable Curls
3 sets @ 100lbs x 10

Shane
08-13-2004, 11:32 PM
:spam: Nice journal in here. 6 months without missing a day in the gym is impressive man. Keep up the good work.

bill
08-14-2004, 11:46 AM
impressive gains, is it only over 6 month period any prior training?

mega
08-14-2004, 12:47 PM
I lifted a little in high school, a little more in college (94/97). On and off, not enough to see gains. However, I did lift hard in 98/99, but didn't eat right (no protein either). Even though, I was still hitting 305 on the bench back then, but stopped when I got my girl pregnant. Got married, slowed down, got back serious in the gym around Jan 2004. The biggest gains were basically "catch up" gains. Very easy to get.

Now, where I am currently at, gains are not so easy.

Ğragons
08-14-2004, 12:49 PM
looking good, im not to good on the lbs to kg, but looking great none the less :P

mega
08-14-2004, 08:23 PM
Today was a shoulder/trap/leg day. I did the same routine on the traps I usually do, this being what I feel is my best bodypart, I always hit the traps with pure intensity. On the shoulders, I hit it hard today doing a few other exercises (overhead press, standing lateral), and the normal 3 exercise/3sets per routine.

The big thing for the day was I finally tried squats. Today was really a test my technique day, and get it down, felt great. Love the movement, love the feel an hour after I was done. I did 1 set @ 135 to get a good feel, then 2 more sets @ 225 x 8. I didn't move up anymore because I felt a little wobbly, still getting used to the stance. I also did the typical leg workout listed above, minus the leg presses.

Good workout today, tomorrow is an off day.

Shane
08-15-2004, 01:34 AM
Did you do much squatting before? You're weights should fly up man.

mega
08-15-2004, 11:24 AM
I've never squatted in my life.

I played basketball in high school, and during weight training our coach would tell us to work on calves and chest (not a very smart coach obviously). I didn't read magazines or understand the importance of full body, so I just concentrated on upperbody and calves. I did use the leg presses, leg curls, leg extension machines before, but I have never done squats or deadlifts.

rookiebldr
08-15-2004, 11:52 AM
225x8 is excellent for never having done them before! As you work your form those will really improve as well as hit your legs like never before. Ace work Mega.

mega
08-15-2004, 06:25 PM
I will be stopping creatine today for 6 weeks. Let's see how much weaker I feel.

Protein only.

rookiebldr
08-15-2004, 09:12 PM
Should I just start calling you mega-weakling now? ;)

Shane
08-15-2004, 09:47 PM
Sounds like your coach was a douche man. Glad you didn't listen to him.

Ğragons
08-16-2004, 08:04 AM
ive really gotta start =squatting myself, everyone swears by it ;p

lookin good here now :P

mega
08-16-2004, 09:22 PM
Rookie, only if you promise to kick sand in my face and take my girl from me (flashbacks of the old weight gainer comic).

Dragons, definitely, I am sore as hell. I love it.

Shane, it took me 10 years to actually "not listen". Oh well, I have at least 10 more good years left in me to catch up.


Monday!!!!!

Legs still sore from squats, hah! Well, been off creatine for 2 days and today was the best day I've had in the gym in months. Pure energy, loved every minute.

Chest/Tri day.

Chest:
Warmup 1 set @ 155lbs x 10
1 set @ 245lbs x 11
1 set @ 245lbs x 12 (decided I will now start at 265lbs)
2 sets @ 265 x 8 (needed assist on 8th rep first set)
1 set @ 295lbs x 3
1 set @ 315lbs x 1
1 set@ 275lbs x 4

Burn out:
1 set @ 225lbs x 14 (30 second break) 225lbs x 6

Incline: (Smith Machine)
1 set @ 145 x 15/13/11/9/7/5/7/9/11 (quick burn out back and forth with partner)

Machine Flys:
3 sets @ 240 x 8

Machine Pullovers:
3 sets @ 300 x 10

Machine Dips:
3 sets @ 275 x 10



Tri -> 2 Arm Tri Extensions
3 sets @ 85lbs x 10 (new gain, 5lbs) (won't be gaining again soon, very heavy)

Tri -> Skull Crushers
2 sets @ 80lbs x 10 superset with close-hand bpress x 15 (new gain, 10lbs) (won't be gaining again soon, very heavy)

Tri -> Cable Pulldowns
3 sets @ 80lbs x 10 (then x 10 more quick)

Tri -> 1 Arm Tri Extensions
3 sets @ 60lbs

Tri -> Machine Tri
Drop set @ 120/100/80/60/40 as many as I could each time.



Good day.

Shane
08-17-2004, 03:55 AM
Great workout mega! Especially nice work on the bench!

mega
08-17-2004, 11:54 AM
Convert lbs -> kgs | kgs -> lbs calculator (http://annica.in-cyberspace.net/en/lbs_kg.html)




Yesterday's Benchpress routine in lbs:

Chest:
Warmup 1 set @ 155lbs x 10
1 set @ 245lbs x 11
1 set @ 245lbs x 12 (decided I will now start at 265lbs)
2 sets @ 265 x 8 (needed assist on 8th rep first set)
1 set @ 295lbs x 3
1 set @ 315lbs x 1
1 set @ 275lbs x 4

Burn out:
1 set @ 225lbs x 14 (30 second break) 225lbs x 6







Yesterday's Benchpress routine in kgs:

Chest:
Warmup 1 set @ 70.31kgs x 10
1 set @ 111.13kgs x 11
1 set @ 111.13kgs x 12 (decided I will now start at 120.2kgs)
2 sets @ 120.2kgs x 8 (needed assist on 8th rep first set)
1 set @ 120.2kgs x 8
1 set @ 133.81kgs x 3
1 set @ 142.88kgs x 1
1 set @ 124.74kgs x 4

Burn out:
102.06kgs x 14 (30 second break) 102.06kgs x 6



Ok, that enough. Kgs make me feel so weak. I want to get 315 kg x 1

JOKE.

694.46lbs.

Ğragons
08-17-2004, 11:58 AM
120kg nice wish i could do that, hopefully when im finished cutting and get some bulk going :p

mega
08-18-2004, 06:42 AM
Workout partner heading back to europe to play another season of bball. This means, my chest workouts will decrease for numerous reasons.

Anyway, back/bi:


Back -> Wide Grip Pullups
5 sets @ 10 reps (hang at the bottom to stretch before coming up each time)



Back -> Cable Rows
Set 1: 195lbs x 10
Set 2: 210lbs x 10
Set 3: 225 x 10
Set 4: 240 x 10

Back -> Pulldowns (not the overhead, it's a machine that you reverse grip on, it's half pullup, half row because of it's angle)
4 sets @ 225 x 10/10/10/15


Back -> Bent Over Rows
1 set @ 90 x 12
1 set @ 115 x 10
2 sets @ 125 x 10


Bi -> Sitting Hammer Curls
2 set @ 40lbs x 10 ea
1 sets @ 50lbs x 10 ea

Bi -> Cable Curls
3 sets @ 150lbs x 10

Bi -> Preacher Curls
3 sets @ 90 x 8

Bi -> Machine Preacher Curls
1 drop set until exhaustion

Ğragons
08-18-2004, 09:02 AM
Workout partner heading back to europe to play another season of bball. This means, my chest workouts will decrease for numerous reasons.


shame, id train with u ;)

mega
08-18-2004, 07:30 PM
Dragon, I'd have you at 120kg in a month.

I worked out my legs, got up to 275lbs x 10 on squats. I did each leg, same as previous workout.

I also worked my shoulders/traps today, but basically the same routine previously posted.

Switching my workouts to the mornings rather than late at night.

rookiebldr
08-18-2004, 11:12 PM
Rookie, only if you promise to kick sand in my face and take my girl from me (flashbacks of the old weight gainer comic).


That flashbacks to comic books I read when I was a kid for some chest expander with Dave Draper! lol

Nice bench day, doesn't look like I'll be in any position to kick sand in your face. ;)

mega
08-19-2004, 09:56 AM
Light chest day today, no workout partner, **** makes it a lot harder to stay focused. Regardless, got my chest/tri's done this morning.

mega
08-20-2004, 09:14 PM
Back/Bi day. The morning thing is kicking my ass, body is not ready yet, but I will soon adapt.

Canadian Crippler
08-20-2004, 10:21 PM
Good work man! I'm not sure if anyone has said this yet, but there isn't a need for 12 sets bicep. Besides the fact your biceps are one of the smaller muscles, you're also working them while doing rows and other back work.

Just a suggestion.

mega
08-20-2004, 11:00 PM
Tea, I did 12 this morning as well, 12 plus a drop set on a machine (so 13+). This is after I do back.

Anyway, I've heard doing less is better, but I don't get sore when I do less. I also don't feel as pumped.

mega
08-21-2004, 05:08 PM
For some reason I ended up doing a little chest today.

225 x 18
275 x 6
225 x 18

I don't know why. Anyway, today was shoulder and leg day. Squats 3 sets @ 225, calves, leg extensions. Shoulders, everything that worked the delts, I did. For some reason, when I use the back delt, I feel a real sharp pain in my left shoulder (the joint). I am not sure why, but it was a good workout.

Ğragons
08-21-2004, 06:03 PM
what ya need is a beautiful lady to massage that pain away eh mega? :)

Canadian Crippler
08-21-2004, 06:29 PM
Or a big, tatoo'd, 6"7 317 pound monster who can't wrestle. ;)

Good work on the bench man. You should try to sway away from doing random exericises on incorrect days though. :P. Good work on the squats.

rookiebldr
08-21-2004, 09:00 PM
Random? I'm sure it's all part of a mysterious master plan to get mega-huge. Nice benching Mega.

mega
08-23-2004, 09:48 PM
Dragons, my wife and/daughter takes care of me. My wife makes me mow the grass to help with the tightness, and my daughter makes me carry her all day to help get out the soreness. They love me!

Aftershock, I'll pass on the Giant. Hah!

Rookie, you were supposed to keep that a secret! Now I have to come up with a new plan. :)



Chest/Tri day.

Chest:
Warmup 1 set @ 155lbs x 10
1 set @ 265lbs x 8
1 set @ 265lbs x 10 (yes!)
1 set @ 265 x 8
1 set @ 285lbs x 4
1 set @ 305lbs x 1 (felt tired after the 10 reps)
1 set@ 225lbs x 12


Incline: (Smith Machine)
1 set @ 185 x 12
1 set @ 205 x 10
1 set @ 225 x 8
1 set @ 245 x 6
1 set @ 155 x 10

Machine Flys:
3 sets @ 240 x 8

Machine Pullovers:
1 set @ 250 x 10

Dips:
1 set x 10



Tri -> 2 Arm Tri Extensions
3 sets @ 80lbs x 10

Tri -> Skull Crushers
2 sets @ 80lbs x 10

Tri -> Cable Pulldowns
3 sets @ 120lbs x 10 (then x 10 more quick)

mega
08-24-2004, 08:21 PM
Today was back/bi day. Didn't really have any problems, starting to get bored during workouts though.

Ğragons
08-25-2004, 04:17 AM
Today was back/bi day. Didn't really have any problems, starting to get bored during workouts though.

bored? get a biggest sweat on u have ever had, or listen to some music :p
some heavy metal, and ull lift more i swear :P

mega
08-25-2004, 03:20 PM
Good suggestion.

Today I did traps/shoulders. Foot is sore so I skipped on legs (just an excuse).

I did shrugs x 8 real light weights, just to get a different burn.
Front Lateral presses with the cables x 4 (80lbs)
Standing Laterals with dumbells (40lbs) x 3

For no reason, I worked on chest again, just to get it stretched and warmed up.
225 x 15
225 x 17
225 x 20 (had to rest for 15 seconds to get the last 2 up)

Ğragons
08-25-2004, 03:22 PM
Today I did traps/shoulders. Foot is sore so I skipped on legs (just an excuse).


come on mega lad, get it done, no excuses sunny!! :p

w000000t my 500th post

mega
08-26-2004, 09:22 PM
Congrats on the 500.

Chest/Tri day.

Chest:
Warmup 1 set @ 155lbs x 10
1 set @ 265lbs x 8
1 set @ 275lbs x 8
1 set @ 285lbs x 5
1 set @ 295lbs x 5
1 set @ 315lbs x 3 (needed some help on last rep)
1 set@ 225lbs x 17
1 set @ 225lbs x 10


Incline:
1 set @ 155lbs x 10
1 set @ 165lbs x 10
1 set @ 195lbs x 8

Machine Flys:
3 sets @ 180lbs, 195lbs, 210lbs x 8

Machine Pullovers:
3 sets @ 300lbs x 8

Dips Machine:
3 sets @ 250lbs



Tri -> 2 Arm Tri Extensions
1 set @ 80lbs x 10
2 sets @ 90lbs x 8

Tri -> Skull Crushers
3 sets @ 80lbs x 10 superset with close grip presses @ 80lbs x 15

Tri -> Cable Pulldowns
3 sets @ 150lbs x 10

mega
08-27-2004, 04:26 PM
Back/Bi Day.

Normal routine, hit them very hard and quick today.

debussy
08-27-2004, 07:49 PM
You're a strong guy mega. The benching is pretty inspirational. I hope to bench 315 one day. What happened to the squat workouts... do you not post them?

mega
08-28-2004, 06:56 PM
Debussy, I am staying at 225 x 10 on squats for now, I am still working on my form. I am 6'4, so it still feels reel funny when I am squating down.

Today was my shoulder/trap/legworkout.

Still taking it easy on my legs because of the back of my right foot hurting. I think I strained something doing calf raises with too much weight. I'm curious if calves will grow with low weight, high reps, or high weight low reps. The high weight seems to have messed me up, probably because I was going to fast. No more.

My shoulder/trap day was the same as previously posted. The workout was intense because I got all the sets (exactly how much I do normally) done in about 40 minutes. Sweating like I had ran 8 miles when I was done.

mega
08-30-2004, 08:48 PM
Chest/Tri day.

Chest:
Warmup 1 set @ 155lbs x 10
1 set @ 265lbs x 9
1 set @ 275lbs x 8
1 set @ 285lbs x 6
1 set @ 300lbs x 4
1 set @ 315lbs x 3 (needed some help on last rep)
1 set@ 225lbs x 12


Incline Smith Machine:
1 set @ 225lbs x 8
1 set @ 245lbs x 6
1 set @ 265lbs x 3
1 set @ 225lbs x 8

Machine Flys:
3 sets @ 180lbs x 10

Machine Pullovers:
3 sets @ 300lbs x 10

Dips Machine:
3 sets @ 250lbs



Tri -> 2 Arm Tri Extensions
3 set @ 90lbs x 8


Tri -> Skull Crushers
3 sets @ 80lbs x 10 superset with close grip presses @ 80lbs x 15

Tri -> Cable Pulldowns
3 sets @ 140lbs x 10 Superset w/
Tri -> Cable Pullovers
3 sets @ 140lbs x 3

Tri -> Cable One Arm Extension
3 sets @ 60lbs x 10

Drop set on Tri Machine:
120,100, 80, 60, 40 x 5

mega
08-31-2004, 09:15 AM
Back/Bi:

Back -> Wide Grip Pullups
5 sets @ 10 reps

Back -> Cable Rows
Set 1: 210lbs x 10
Set 2: 225 x 10
Set 3: 240 x 8

Back -> Pulldowns (not the overhead, it's a machine that you reverse grip on, it's half pullup, half row because of it's angle)
1 set @ 225 x 10
1 set @ 275 x 10
1 set @ 295 x 8

Back -> Bent Over Rows
1 set @ 140 x 10
1 set @ 150 x 10
1 set @ 160 x 10

Back -> Machine where you bend over and come up (for lower back)
3 sets @ 20 reps

Bi -> Standing DB Hammer Curls
1 set @ 40 x 24
1 set @ 50 x 24
1 set @ 60 x 16


Bi -> Preacher Curls
3 sets @ 110 x 6

Bi -> Sitting Rotating Hammer Curls
3 sets @ 40 x 10


Bi -> Cable Curls
1 set @ 120 x 10
1 set @ 160 x 10
1 set @ 180 x 6 (drop set) 160 x 3, 140 x 3, 120 x 3, 100 x 3, 80 x 8

mega
09-01-2004, 02:13 PM
Traps -> Machine Shrugs (superset) w/ Dumbbell Shrugs
Warmup: 135lbs x 20 (machine)
Dumbell -> 50lbs each hand x 10
Machine -> 225lbs x 10
Dumbell -> 105lbs each hand x 10
Machine -> 225lbs x 10
Dumbbell -> 110lbs each hand x 10
Machine -> 225lbs x 10
Dumbbell -> 115lbs each hand x 10
Machine -> 315 x 8, 225 x 10, 135 x 10

Traps/Shoulders -> Standing Lateral Raises
Set 1: 40lbs x 10
2 Sets @ 45lbs x 10

Shoulder -> Cable Front Raises
3 sets @ 70lbs x 10

Calves ->
8 sets @ 225 x 12

Squats ->
3 sets @ 225 x 10

Ğragons
09-01-2004, 02:25 PM
respect, u do quite a lot in your workouts, hows the gains coming m8?

mega
09-02-2004, 10:33 AM
New routine, Bi/Tri: (I superset between 2 exercises bi/tri)




Tri -> Cable Pulldowns (alone, not superset)
3 sets @ 100lbs x 10 (then 150lbs x 10 more)




Bi -> Standing DB Hammer Curls + Tri -> 2 Arm Tri Extensions (Tri workout below)
1 set @ 40 x 24
1 set @ 45 x 20
1 set @ 50 x 20
1 set @ 60 x 16

Tri -> 2 Arm Tri Extensions
3 sets @ 90lbs x 10
1 set @ 105lbs x 6




Bi -> Preacher Curls + Tri -> Skull Crushers (Tri workout below)
3 sets @ 110 x 6

Tri -> Skull Crushers
2 sets @ 80lbs x 10
1 set @ 90lbs x 10




Bi -> Cable Curls + Tri -> 1 Arm Cable Tri Extensions (Tri workout below)
1 set @ 170 x 10
1 set @ 190 x 6
1 set @ 190 x 6 (drop set) 120 x 8, 100 x 5, 80 x 5, 60 x 5

Tri -> 1 Arm Cable Tri Extensions
1 set @ 50lbs x 10
1 set @ 60lbs x 10
1 set @ 70lbs x 8





Bi -> Sitting Rotating Hammer Curls (alone, not superset)
3 sets @ 35 x 10

mega
09-02-2004, 10:34 AM
Dragon, gains in strength I guess, but I weigh and feel the same with size. I can't really tell, I see myself everyday.

mega
09-05-2004, 07:13 PM
Taking a week off to rest my body. Shoulders hurts, forearms hurt, joints sore, need rest. Deadlifted 510lbs saturday night.

mega
05-21-2005, 12:57 AM
I am now benching:

315 x 10, 8, 8 (11 is my max reps), 3 sets
335 x 6, 1 set
315 x failure

Drop Set 305 (4 10lbs stacked on 225lb, each side)
I drop a 10 on each side, all the way til I get to 225.

Incline: 185 x 8, 205 x 8, 225 x 8, 245 x 4

I do flys on a machine, and a variation of decline.

rookiebldr
05-21-2005, 09:09 AM
Great improvement over the months since you've been missing. Good to see you've kept at it.

mega
06-17-2005, 12:07 PM
I am now benching:

355 x 4, 4, 4, 3 sets total
335 x 6, 1 set
315 x failure

Incline: 225 x 8, 245 x 6, 265 x 6, 315 x 2

I do flys on a machine, and a variation of decline.

mega
09-14-2005, 07:10 PM
I am now benching:

335 x 8, 8, 8
355 x 6
375 x 4

Incline: 225 x 8, 245 x 8, 265 x 8, 315 x 4

I do flys on a machine, and a variation of decline.

mega
09-08-2007, 11:20 PM
Came back.

Haven't lifted in a year. :(

Never improved on my lifts or workout. Had back and shoulder trouble.