Time to get serious

[Michio Kaku]

I started to get serious around April of 03. I weighed around 140. I would estimate now I weigh between 178 and 185. Lately, I've been slacking off heavily because of work and loads of school. I'm annoyed, so I'm going to get serious again. :bang:

Current measurements:
Chest: 40.5"
Arms flexed: 15"
Calves: 14"
Quads: 22"

pictures here (http://community.webshots.com/album/275951270yeJYTW)

Commence workout Monday.

workout plan

chest
bb bench / db bench - warmup x 8, x 4 [3 sets]
incline db bench / incline flies - x 4 [3 sets]

shoulders
standing military press / seated press - x 4 [3 sets]
shrugs - x 10 [2 sets]

legs
squat - warmup x 8, x 4 [3 sets]
leg curl / leg extension x 6 [3 sets]

biceps
bb curl - x 6 [3 sets]
db curl / hammer curl - x 6, x 5, x 4

triceps
french press / extension - x 6 [3 sets]
pulldown - x 6 [3 sets]

back
deadlift - x 6 [3 sets]
pullups - to failure [2 sets]
seated row - x 8 [3 sets]

[lilmase1153]

good luck with your goals bro.. so how old are you and how tall are you?

[Michio Kaku]

thanks! ah, yes, yes, that may help. 21 yrs old. 5'11" :ninja:

[lilmase1153]

still young and your quite tall. (compared to me)

good luck bro..

[ryuage]

you have a nice physique to build upon, good luck

[andy51]

Good luck

[Michio Kaku]

thank you all, OK, weight as of today is 179. I want to gain at least 5 pounds within the next 2 months.

[Guido]

Nice name, man. Hyperspace was an awesome book. ;)

You and I are the same proportion almost as far as height:weight. You're just as pale as me, too :p I'll be interested in keeping up with your journal.

[Michio Kaku]

Nice name, man. Hyperspace was an awesome book. ;)

You and I are the same proportion almost as far as height:weight. You're just as pale as me, too :p I'll be interested in keeping up with your journal.

Good to see someone recognize the name :bow: I'm sorry you're as pale as me. :(

chest & biceps

db bench
75 x 4 x 2, 75 x 5 and a half..ish

flies
45 x 8 x 3

db curl
40 x 4, 45 x 3.8989, 40 x 6

hammer curl
35 x 8, 35 x 6, 35 x 5.5

[lilmase1153]

nice w/o bro.. a little low on the volume side IMO any reason in particular?

[Michio Kaku]

lilmase: thanks for checking; someone before on here told me I was doing too much :smoke:

triceps / legs

pulldown

60 x 8 x 2, 70 x 8

extension

40 x 8 x 3

bench dips

x 12 x 2

leg extension

140 x 8, 150 x 8

leg curl

130 x 8, 140 x 8

smith squat

195 x 8, 205 x 8, 245 x 8, 285 x 8

[Michio Kaku]

oops forgot saturday

back / shoulders

deadlift

135 x 8 x 3 [until I learn the damn form right, i'm going light]

pullups

bw x 8 x 3

seated row

125 x 6 x 2

db press

50 x 8 x 3

lat raise

15 x 10 x 3 [no 20's on rack.............:mad:]

db shrugs

75 x 10 x 2

[Michio Kaku]

chest/biceps

db bench

75 x 4 x 2, 75 x 8

incline flies

45 x 6 x 3

incline db bench

60 x 6, 60 x 8

bb curl

70 x 8 x 3

db curl

35 x 5, 35 x 6, 35 x 7

hammer curl

30 x 6 x 2

[Michio Kaku]

triceps / legs

pulldown

60 x 8, 70 x 6 x 2

extension

45 x 8, 50 x 8 x 2

bench dips

bw x 15 x 2

smith squats

195 x 8, 285 x 6 x 3

leg extension

150 x 8, 160 x 8

leg curl

130 x 8, 140 x 6

[SpecialK]

Good luck with the journal. I also found Hyperspace to be a very interesting book. :thumbup:

[Michio Kaku]

Good luck with the journal. I also found Hyperspace to be a very interesting book. :thumbup:


:clap:

no workout today, shoulders/back on monday. After not playing bball in 2 years, it has beat my body to death. :(

[Michio Kaku]

ooooooooooooooooook tuesday workout

back & shoulder

deadlift

185 x 8 x 3

pullups

bw x 8 x 2, bw x 7

seated row

125 x 6, 137.5 x 6

superset seated press & lat raise

45 x 8 x 3 -- 25 x 6 x 3

smith shrugs

195 x 10 x 2

:hello:

[Michio Kaku]

thursday

chest / triceps

db bench

75 x 6 x 3 :cool:

incline flies

50 x 4 x 3

incline db bench

60 x 6 x 2

pulldown

60 x 8 x 3

overhead extension

50 x 8 x 3

bench dips

bw x 15 x 2

[Michio Kaku]

ok well i've been a lazy bum on updating, but i have been getting in the weight room a minimum twice, mostly 3 times a week. and, for some reason, i've gained tons of chest power, which I had been lagging.

went from sets of 165 to most recently:

185 x 4 x 2
190 x 5 x 1

[Michio Kaku]

bb bench

185 x 4 x 2, 195 x 4 :evillaugh

db incline bench

65 x 4 x 3

incline flies

45 x 6 x 2

smith squat

195 x 8, 245 x 6, 265 x 6, 285 x 6

leg curl

130 x 6, 140 x 6

leg extension

150 x 8, 170 x 8

[Michio Kaku]

last night

deadlift

135 x 6, 225 x 6 x 3

pullups

bw x 8 x 3

seated row

137.5 x 6, 125 x 6

tricep pulldown

60 x 8, 70 x 6, 60 x 8

skullcrushers

70 x 8 x 3

bench dips

bw x 15 x 2

[Michio Kaku]

Forgot to post shoulder/bi workout, but I did it. :cool:

bb bench

135 x 8, 185 x 4 x 2, 205 x 5 :smoke:

incline bench

65 x 4 x 2

incline flies

40 x 8 x 3

smith squat

195 x 8, 245 x 6, 265 x 6 x 2

leg extension

150 x 8, 170 x 8

leg curl

130 x 8, 140 x 6

[Michio Kaku]

tri pulldown

60 x 8 x 3

db tri extension

55 x 8 x 3

bench dips

bw x 20 x 2

deadlift

135 x 20 x 1

pullups

bw x 8 x 3

seated row

100 x 8, 112.5 x 6, 125 x 4, 137.5 x 2, 150 x 1 --> and back up