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tidusffx
09-30-2004, 11:46 AM
First off I'd like to say thanks to everyone on this site...with your help I've been able make some nice gains in the last 2 months (after more then a year of lifting :newbie: ). My stats are:
Sept 30, 2004/July 24, 2004
Age - 24 /24
Weight - 190 lbs /182 lbs
Height - 5'8" /5'8" (of course this hasn't changed) :evillaugh
Bf - 16%-18% /20% + (didn't check this before starting)
Waist - 32" /34"

Right now I'm trying to bulk while keeping bf increases to a minimum (of course). Any advice that you guys can offer would be great. Below are my fit day and my weekly routine.

http://www.fitday.com/WebFit/PublicJournals.html?Owner=nathanst

Day 1 - Monday - Shoulders and Bi-Ceps

Military/Arnold Press - 3 sets Military/2 sets Arnold
Lateral Raises/Front Raises - 3 sets supersetted (30 sec rest between)
Upright Row-3 sets
DB Curls-3 sets
Hammer Curls-3 sets
Peacher Curls-3 sets

Day 2 - Tuesday - Legs (plus grip and wrist)

Squats - 4 sets
Lunges - 3 sets
Leg press - 3 sets
Standing Calves - 2 sets x 20
Wrist Curls - 4 sets
Grip - 4 sets

Day 3 - Wednesday - rest

Day 4 - Thrusday - Back and Triceps

BB Bent Rows - 3 sets
Deadlifts - 3 sets
Chins - 3 sets
Cable Rows - 3 sets
Skull cruchers - 3 sets
Weighted Dips - 3 sets
Tri Extionsions - 3 sets

Day 5 - Friday - Rest

Day 6 - Saturday - Chest and Abs

Flat BB/DB Bench - 3 sets
Incline DB bench - 3 sets
Decline bb Bench - 3 sets
DB flies - 3 sets
Cable Cross overs - 2 sets
Incline Crunch - 3 sets
Leg Raises- 3 sets

Day 7 - Sunday - Rest

Any adivce or comments, be brutally honest if I'm way off on anything. I added the Arnold press to shoulders to try to break through the plateau I reached (70 lbs DB, just haven't been able to go higher for over a month), do you think this will help?

Thanks guys...

Shane
09-30-2004, 12:45 PM
Welcome to Journaland. That's quite a bit of volume but as long as it's working for you then stick with it.

tidusffx
09-30-2004, 10:48 PM
Ya your right about the volume, this is my new plan so I'm going to try it out for a week or two then take out the things I don't feel fits. :)

Here's my current pic, anything in my routine that might be missing in regards to my physique?

tidusffx
09-30-2004, 10:51 PM
lol serious farmer tan going on

tidusffx
10-27-2004, 01:21 PM
Ran the above routine for about 4 weeks made some nice gains in size and strength. Gained about 5 or 6 lbs with no appreciable increase in bf % (still about 15%), people are really starting to notice the size incease :smoke:. I wish I had measured before hand. My average calories in was 3400 to 3500 with p/c/f ratio around 34/40/26. I now realize that the importance of a good diet cannot be over-emphasized.

New Routine Looks Like This:

So far I've done Monday and Tuesday of this routine here are the results.

Monday-Heavy Chest/Back

Flat Bench-2 Sets Warm Up (135x10 / 155x10) 2 Work Sets (195x6 / 205x5) Drop Set (155x6)
DB Flies- 2 Sets (40sx8 / 45sx6)
Deadlift-3 Warm Up (Barx12 / 135x10 / 225x8) 2 Work Sets (300x3 / 315x2)
BB Row-2 Sets (135x8 / 150x6)
Pull Down-1 Drop Set (180x5/140x5)
Rear Delt on Machine Fly- 2 Sets (120x8)

Tuesday-Heavy Shoulders/Bicep/tricep

Seated DB Press-2 Warm up (25'sx12/30'sx10) 2 Work Sets (60'sx7/65'sx6) Drop set (50x6)
*These were way too easy probably be using 70 and 75 next time
Later. Raises-2 Sets (30x8/35x7)
Dips-Warm up (BWx12) 2 work sets (25x8/35x7)
Skull Crushers-2 sets (75x8/95x7)
BB curl-2 Sets (75x8/95x6)
DB Hammer Curls-2 sets (30'sx8/40'sx6)

The first two days worked out pretty well but I'll be going a little heavier next time for sure. I want my last set to be for a hard 3 reps. The rest of the week will look like this.

Wednesday-Rest (got a damn exam today)

Thrusday-Legs

One Leg Squats
SLDL
Standing Calf raises
Some Machine work on Hamm's and Quads

Friday- Lighter Chest/Back

Incline DB
Decline bench press
Pull Ups
Wide Cable Rows
DB Rear Delt

Saturday - Lighter Shoulders/Biceps/Triceps

Arnold Press
Front Raises
BB Precher Curls
DB Curls
CGBP
Cable Push Down

On the Lighter Days I'm going to be aiming in the 10 rep range to improve my stamina (which seriously needs work) but also to hit my upper body twice a week. Not sure what weights I'll be pushing on those days yet but this is kind my experiment week for this routine.

Going to keep calories roughly the same but going to clean-up my weekends a little more.

My current stats are 5'8" 192lbs...of this about 2 lbs is water (which is the weight I gained when I started using creatine). I'm looking to get to about 200, then decide if cutting is required. Only current measurement I have is upper arm approx. 16.5" right and 16.25" left.

I'm going to try to updated this regularily to keep me focused, as some of my lifting partners are becoming demotivated and working out less.

Please feel free to comment and help me improve the routine. Thanks

ryuage
10-27-2004, 01:43 PM
good luck with the goals

Shane
10-27-2004, 03:10 PM
Man, you're gonna have to post more often then that. I'm the slacker in this group. :p

ryuage
10-28-2004, 06:10 AM
muahaha.

tidusffx
10-28-2004, 10:05 AM
Alright posting 2 days in a row :clap:

Yesterday was a rest day. Tried this recipe for something different for diner http://www.wannabebigforums.com/showthread.php?t=53692 . I added some mushrooms and about double the chicken, it was damn good.

Had a business Valuation Exam last night, it was f***ing easy. Got a job interview today with a big firm...a change would be nice getting kind of sick of my current job. Well, the only good thing about it is I get to be online about 4 hours everyday.

Tonight is Legs day...probably going to do a few sets of abs.

tidusffx
10-29-2004, 12:38 AM
Tried out my new legs routine.

One Leg Squats were interesting I could definitely feel some more stabilizers working. Not sure how long I'll go with them maybe a couple weeks then back to regular squats. I realise that I seriously need to work on my hammies. I was going to do SLDL but I do heavy deads on Monday and don't want to do SLDL. I guess I could try some Good AMs(but I just can't get the form down...anyone got any hints on how to do these properly). Here's how it went:

One Leg Squat (using DB)- Warm Up Sets, Work 2 Sets 120x8 140x6
SLDL-Did one set and decided to drop em :indian:
Ham Curls on Machine- 3 sets (felt pretty ghey) sets
Calves- 2 sets x 20 x 275
Decline Crunch-3 sets x 10 reps

Diet was clean ate a little more then I wanted to though about 3700 Cals :whip:

ryuage
10-30-2004, 08:40 AM
good stuff, leep it up tid.

tidusffx
11-02-2004, 01:31 PM
So I've ran through my whole routine now...I really liked adding some stamina days. Hitting 10 to 12 reps lifting a weight that will bring me close to failure, really took it out of me. Can't remeber the details of my Friday and Saturday workouts.

Monday's workout was good, went like this...
Flat BB Bench- 10x135 8x155 5x195 3x205 6x155
Deadlift- 10x Bar 10x135 6x225 2x320 PR (mixed grip switched between reps) 3x275
BB Rows- 10x Bar 8x115 5x155 5x135
DB Flies- 40sx8 45sx7
Pulldown- 180x5 140x5
Rear Delt (machine)- 120x10 100x10

I felt tired on bench for some reason :windup: ...but I had enough energy to PR on deadlift :ninja: (which is pretty nice since I only started to DL about 5 weeks ago). Calories about 3600. I've been averaging about 3600 to 3700 and haven't noticed much fat gain so I'm trying to stay in this range.

Personal Note:
Sh1t kicked my midterms. Close to getting a new job with big firm...have a meeting with the partner next week :bow:

tidusffx
11-02-2004, 11:50 PM
Today was Shoulders, Biceps and Triceps...

DB Press 30x10 35x8 65x5 65x4 50x6
Lat Raises 30x8 35x7 20x8
Weighted Dips bwx10 25x7 30x6 bwx7
SkullCrush 75x8 100x6
BB curl 75x8 100x6
HammerCurl 30x8 40x5

Kind of stalled a bit this week as I've been fighting a bit of a cold. Still managed to keep it pretty heavy, but the energy is definitely lacking.

Diet a F***ed up today as it was my sisters Bday :birthday: so we had some cake, but still came in about 3600 cal.

Side note: there was some loud mouth screaming "one more buddy you can do it" to his friend the whole time and acting like a big shot. He was doing DB bench and not even doing half of full ROM. Oh well he's the one wasting his time in the gym...

tidusffx
11-04-2004, 12:01 AM
Rest Day-Bought some food and found out that mega grocery stores have inexpensive vitamins, creatine and protein powder. About 10 to 25% cheaper then most supplement stores.

tidusffx
11-04-2004, 09:48 PM
Taday was leg day...used my school gym out of convience...which turns out to be a great place as they have a power rack. My regular gym only has a smith machine which I've been using for squats. I found out I can do about 50 more pounds in the power rack while maintaining perfect form. I guess this is my new leg gym.

The workout:

Squats- (Lots of bar only warm up) 10x135 8x225 5x245 3x275
Hypers- 8xbw 7xbw 7xbw (my school as has one these thingys)
Ham Curls Machine- 3 sets
Quad Curls Machine- 3 sets
Calf Raises- 20x270 20x 240

Diet was clean and bang on 3500 cal and good ratios...the bulk continues

tidusffx
11-06-2004, 12:16 PM
Friday was my stamina chest and back day...

Incline DB-Warmup 2 sets 60'sx10 65'sx10
Decline BB-155x12 165x10
Pullups-5xbw 5xbw 5xbw 4xbw (dont know what happened here, I usually do 7 or 8 reps)
Cable Flies-12x80ps 10x90ps 20x50ps
Rear Delt DB Flies-15x12 12x15 10x20
Shrugs DB- 75'sx20 75'sx12
Light Romainian Deads- 2sets x 12reps

Diet-3700 cals good macros

Felt tired all day and it had a slight effect on my workout