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bigmalone
02-07-2005, 06:15 PM
here we go. i tried a couple months ago to do this and messed it all up and got lazy. but now im back and am serious about keeping a journal.

CURRENT STATS 2-7-05
5'11' 225PDS
BENCH MAX-310
SQUAT MAX-585

CURRENT GOALS
BY MAY BE BENCHING 320+
BY MAY BE SQUATING 630+

CURRENT ROUTINE
DAY 1
bench 3 sets
dumbell incline 2 sets

shoulder press 2 sets
lat raise 2 sets

lat pulldown widegrip 2 sets
lat pulldown closegrip 1 set
barbell rows 2 sets

shrugs 2 sets

DAY 2

abs (mixture of different ab exercises)
sprints 50 meters 6 to 8 of em

DAY 3

squat 2 sets
hipsled 2 sets
calf raise 2 sets

barbell curl 3 sets (exchange every other week with alternative db curl)
hammer curl 2 sets (echange every other week with preacher db curls)

narrow bench press 2 sets
french press 2 sets (echange every other week with dips)

ab pull downs 2 sets

DAY 4
off





tomorow i will be starting day 1 may the madness begin :strong: :thumbup:

chops
02-07-2005, 11:17 PM
welcome to journal land!

bigmalone
02-08-2005, 05:06 PM
TUESDAY FEB 8
CHEST, SHOULDERS, BACK

bench 235x10 235x7 225x6
dumbell incline bench 80x8 80x5

barbell press 130x8 130x6
lateral raise 25x9 20x10

widegrip pulldown 12x10 12x5
close grip pulldowns 13x8
t bar rows 110x8 110x6

shrugs 250x12 250x10

Thanks for the invite to the journal forum. today was a good day. hit a pr on bench. will be increasing wieght on bench, lat raise, and shrugs. kinda suprised i did as good as i did with this sore throat ive got. musta been the cd they had in at the gym. AC DC RULEZZZZ. tomorow is cardio day.

andy51
02-08-2005, 09:27 PM
Looking good man, thats a bigtime squat. I am guessing powerlifting style to parallel?

bigmalone
02-09-2005, 06:10 PM
WED FEB 9 ASH WEDNESDAY

CARDIO, ABS

wieghted ab crunches 3 sets
wieghted reverse ab crunches 3 sets
wieghted decline crunches 25pdsx15 25pdsx15

ran a couple of laps on track at gym.

have not ran in a long time so im kinda easing back into it. i used to do sprints for cardio and really enjoyed it. will probably get back into doing that. to answer your question andy yes i would consider myself to be more of a powerlifter than a bodybuilder. i also do my squats on a smith machine. im pretty sure that does give me an advantage in a way, but i feel safer that way after i have suffered an injury before doing it the other way. i felt really sick and tired today. my cold is getting pretty bad. if its still with me tomorow i probably will take a day off and try to get rid of it with extra sleep. wish me luck.

andy51
02-09-2005, 06:37 PM
I gotcha. And good luck on feeling better

bigmalone
02-10-2005, 04:16 PM
THURS FEB 10

well, i did end up taking today off to try to get over this horrible cold. my whole body aches. theres no way i would of got any kind of a good workout in today. I dont really want to get any one else at the gym sick anyways. (God knows i hate it when others come to the gym sick as heck and get there sick germs all over)

tomorow is legs and arms day. hopefully i feel a ton better and can get in there and throw some wieght around.

bigmalone
02-11-2005, 12:37 PM
FRI FEB 11

LEGS, ARMS

squat 370x10 370x10
hipsled 540x10 540x10
sitting calf raise 120x15 120x11

alt dumbell curls 45x10 45x6
close hand preacher curls 50x9 50x5

close hand bench press 220x9 220x7
french press 70x7 70x5

ab pull down 120x15 120x15

felt very good today. felt very well in the gym. felt that i wasnt going down as far as id like on the squat so im going to stay with the wieght that im at. im increasing wieght on the hipsled, alt db curls. tomorow is a off day. i feel so smoked right now. i really feel it in my arms right now, but tomorow i know i will feel it in my legs.

bigmalone
02-13-2005, 05:56 PM
SUN FEB 13
CHEST, SHOULDERS, BACK

bench 240x8 240x5 230x6
dumbell incline bench 80x8 80x5

barbell press 130x9 130x6
lat raise 30x5 25x6

wide grip pulldown 12x10 12x6
close grip pulldown 13x9
rows 110x10 110x8

shrugs 270x12 270x9

felt pretty good in the gym today. was hoping for more on bench, but i can wait till next time and get it. will be increasing wieght on rows to 120. tomorow is cardio and abs day. will be doing hiit training. looking forward to it.

briancurran01
02-13-2005, 07:49 PM
good luck on your goals man...and welcome to journal land

bigmalone
02-14-2005, 08:11 PM
MONDAY FEB 14

ABS AND CARDIO DAY

weighted crunchs 3 sets of 15
reverse wieghted crunchs 2 sets of 15 1 set of 8
decline weighted crunch 1 set of 15

5 100 meter sprints

didnt have to much time today, but i did do want i wanted to do. did a pretty strong ab workout i felt. could of done a few more sprints, but didnt have much time for it. my wife bought me a new book called "triple h building the game" its a really good read. he talks about his life and how getting his first gym membership turned him into the monster he is today. he was once a bodybuilder before he got really active into the wrestleing business. i would recomend this book to anyone. just my 2 cents. tomorow is leg arms day. gonna really get in there and throw some wieght around tomorow.

bigmalone
02-15-2005, 06:33 PM
TUE FEB 15

LEGS, ARMS

squat 370x10 370x10
hipsled 550x10 550x10
standing calf raise 280x15 280x13

barbell curl 80x9 80x5
db hammer curl 40x8 40x6

close hand bench 220x9 220x6
dips bodywieghtx8 bodywieghtx5

ab pulldown 120x15 120x15

increasing wieght on hipsled, standing calf raise. still feel that i can get a little lower on the squat. i want to make sure my form is perfect before i put any more wieght on the bar. i really beat myself up in the gym today. felt pretty dead when i walked out of there. starting thursday i will be putting more focus on my nutrition and diet. i pick thursday because thats grocery day this week. :) tomorow is my off day. im hoping for a big bench day thursday. i really want to tear it up then.