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John04Civic
05-15-2005, 08:06 PM
Hello, lets start this off right I suppose.

My name is John, I live in Hardin Co., KY.

I drive a 1997 T-Bird that is modified.. I bowl, play golf, etc.

Anyways, why I am here:

I am tired of being weak. Looking around and seeing most guys are bigger, stronger, and better looking. So I am here to do something about it!

These pictures were taken on 5/15/2005.

More to come tomorrow about my workout schedule.


If you have ANY SUGGESTIONS, COMMENTS, ETC. Please email me @ thunderbirdlx@gmail.com or just reply here!! I am open to ANYTHING. As I am learning this step by step.

Maddawg
05-15-2005, 08:09 PM
I dont see any pics. ??. Good luck though. Its tough.

briancurran01
05-15-2005, 08:13 PM
what is your workout program like? and your diet? good luck with everything...but give us more details as to what your plan is.

John04Civic
05-15-2005, 08:46 PM
Sorry,

Sure lets hit the details tonight..

Monday - Chest and Upper Back

As of May 9th, 2005

===Dumbell Press

Set 1: 30@10
Set 2: 45@10
Set 3: 45@9

(Note: This is with a 30 / 45 lb dumbell in EACH HAND)

===Incline Dumbell Press

Set 1: 25@10
Set 2: 25@10
Set 3: 35@10

===Bent over Row (DBs)

Set 1: 30@10
Set 2: 40@10
Set 3: 40@10

===Rear Deltoid Lift (bar)

Set 1: 45@10
Set 2: 55@10
Set 3: 55@10

===Rowing (Machine)

Set 1: 60@10
Set 2: 90@10
Set 3: 90@10

Tuesday - Legs

As of May 10th, 2005

Squats

Set 1: 115@10
Set 2: 115@10
Set 3: 115@10
Set 4: 145@4

Wall Sits

Set 1: 25 Secs
Set 2: 30 Secs
Set 3: 39 Secs

Inverted Leg Press Machine

90 @ 10
100 @ 10
100 @ 10

Calf raise Machine

195 @ 10
225 @ 10
255 @ 10

Weds. - Arms / Torso

As of May 11th, 2005

===Curls (note: I use the straight 45 lbs. bar, not the EZ Curl Bar)

Set 1: 65@10
Set 2: 65@10
Set 3: 75@10
Set 4: 95@2
Set 5: 75@5

===Back Extension

Set 1: 25@10
Set 2: 25@10
Set 3: 35@10

===Skull Crushers

Set 1: 45@10
Set 2: 45@10
Set 3: 45@10

===Pulldown (Tris)

Set 1: 40@10
Set 2: 60@10
Set 3: 60@10

===Hanging Leg Raises

4 Sets at 10 Reps each.

Thursday - Shoulders and Chest

Military Press

45@10
55@10
55@10

Front Raise ( XX @ 10 where XX = weight of EACH dumbell)

10 @ 10
20 @ 10
20 @ 10

Lateral Shoulder

45@10
55@10
55@10

Dumbell Press

30@10
40@10
45@10
45@10

Incline DB Press

25@10
30@10
35@10

Butterfly

20@10
25@8

DIET

As of right now. I printed the list of what a bodybuilder should eat on this forum..

Every morning I eat 2 to 3 bags of Quaker oatmeal (strawberry flavor) along with 3 to 4 pieces of toast that includes a LOT of peanut butter on it.

Lately, I just eat as much as I can when I eat lunch, dinner, etc.

As for a set diet, I do NOT have one. If you know of any resources I could use to set up a diet, please let me know

Thats about it in a nutshell.. Hitting the weights tomorrow!

John

Built
05-15-2005, 08:52 PM
Hi there

Glad to see you get this started.


So far, I'm seeing starch, sugar and fat for breakfast, but no protein (think of PB as a fat source, not a protein source).

Something I would suggest you do is start tracking your food on www.fitday.com for a bit to see how many calories you eat. If you're not gaining weight, well, you know what you'll have to do to fix that. Food is an awesome anabolic agent LOL!

I eat the same diet, bulking or cutting - the only thing that changes is the amount.

You can have a peek at the link in my sig to see how I do it.

Best of luck!

briancurran01
05-15-2005, 08:53 PM
you could set up a diet by looking around this website...searching there are lots of different schools of thought on this...diets for bulking and cutting both.

you just want to make sure to eat 1-1.5 gram of protein per lbm...get in adequate carbs and fats.

John04Civic
05-15-2005, 08:56 PM
Thanks a lot guys, I'm checking the website out right now.

So that would mean I need about 169 - 200 grams of protein a day.

Built
05-15-2005, 08:58 PM
Or even more, yes.

I weigh just under 140 lbs, and I usually eat just under 200g protein a day.

briancurran01
05-15-2005, 09:05 PM
good luck with everything...routine looks solid

JamesBOMB
05-15-2005, 09:13 PM
Your dumbell benches will go up fast. My brother went from 30x5 to 60x6 in just a few months. Just stick to it, and the more you eat the more you gain:)

John04Civic
05-16-2005, 08:59 AM
Well got some updates.. Went to the gym this morning and here is how it came out.

Today was Chest / Upper Back

Bench Press (It was on the Hammer Strength machine thing [no pulleys, just had free weights you placed on it])

100X7
100X6
100X10

Dumbell Press

25X10
50X10
50X10

Close Grip Bench Press

45X10
65X10
95X7

Incline Dumbell Press

25X10
40X5
40X3

Bent over Row

30X10
45X10
45X10

Rear Deltoid Lift (bar)

45X10
85X10
95X9

Rowing (machine)

90X10
120X9
120X10

Diet Updates

I've been fiddling around with Fitday.com that Built referred to me. This looks like it will be an incredibly useful tool as I try to sort out my diet and get some sort of set schedule with food going on.

I think it will be my greatest challenge as work, life, etc. like to throw its "unexpected" suprises at me a lot.

Does anyone know how to make the food entries repeat everyday of the week? Such as Monday I eat this this and this, Tuesday.., Weds.., etc.??

Here is my public Fitday profile..

http://www.fitday.com/WebFit/PublicJournals.html?Owner=1997TBird

John04Civic
05-17-2005, 10:40 AM
Hit the gym for legs today...

Heres what I did:

Squat

115X10
135X10
155X5
155X2

Wall Sits

30 sec
35 sec
37 sec

Inverted Leg Press

90X10
115X10
125X10

Calf Raise (Machine)

210X10
255X10
300X10

**New Exercise** Dead Lift (Tried it on the Hammer Strength, where I just add free weights)

90X10
90X10

Just did those 2 sets to get a feel of it, since I have never attempted it before.

Dietary Updates

I believe since it takes awhile to set up the food on FitDay, I will do it every Sunday, I will make a guesstimate on planning out my week.

I found out that Tuna gives a kickass amount of protein. In the little can I ate today I must of got over 50gs of protein. That's psycho! I'm going to start eating a can before I hit the gym.

I did a weight check today, I weighed in at 173 lbs with my SHOES OFF. Very pleased!! Its great to finally see SOME progress!

Can't wait to hit the weights tomorrow!

John04Civic
05-18-2005, 05:16 PM
Just thought I'd state that:

Anyways.. Arms / Torso Today

Curls (I use the 45lb straight bar because all the gym has is EZ curl bars)

65X10
75X10
85X10
85X4

**New Exercise** Side to Side Back Extension

10 Reps
10X10

Hanging Side to Side situps

10 reps
10 reps

Back Extension

10 reps
25X10
35X10

Skull Crushers

45X10
45X10
55X4

Pulldowns (Tri)

60X10
70X10
70X9

Hanging Leg raises

5 sets of 10 reps each

Weigh ins I have decided will be on every Tuesday.

I'm gonna stock up on tuna and hope for the best.. 50gs + in a can in fine by me :)

Eating RULES!! :spam:

Can't wait to hit those weights again tomorrow!!

JeffWillConquer
05-18-2005, 05:53 PM
Looks like you're on the right track. And yes, tuna does kick ass.

John04Civic
05-19-2005, 11:02 AM
Shoulders and Chest

Military Press

45X10
65X10
75X4

Front Raise

10X10
10X10

Lateral Shoulder

45X10
65X10
65X10

DB Press

40X10
50X9
50X6

Incline DB Press

25X10
30X10
40X5

Butterfly

25X9
25X10

Kind of an off day I guess, got a lot of stuff on my mind. Work and now the suit I ordered for my friend's wedding came in WRONG. So that really throws a wrench into things.

This is the last day of working out for me this week. I'll be writing next week!! Have a good weekend all!

Thanks for reading so far,

John

JamesBOMB
05-20-2005, 09:39 PM
I kinda wanna say stick an extra set in there. And knock off those 2 set ones!

For example maybe you did

Military Press

45X10 <--- good warm up
55x*
65X10
70x*
75X4

Front Raise

10X10
10X10
Try 15's for the next 2 sets


DB Press

40X10
50X9
50X6
The 50x9 then 50x6 worries me. How long are you resting between sets? I might suggest 40x10 45x10 50x* then finish off with 55. Then when you can do 55 for 10 complete reps, up the weight to 60 and aim for 10 reps. So next time when you up 5 lbs, start 5 lbs heavier


Incline DB Press
25X10
30X10
40X5
Same thing here as I said above. And watch that form and dont forget to control the weight on the downward motion. DOnt just drop the weight down

Butterfly

25X9
25X10
2 more sets!

John04Civic
05-22-2005, 01:30 PM
This is a good idea, thanks a bunch man.. I'll try this Monday when I hit the weights!!

John04Civic
05-22-2005, 07:24 PM
Okay, got a diet update.

I went to Wal-Mart and spent about a solid $10 on all tuna.. Seems this will be my secret weapon to getting the protein I need in the "before workout meal" I bought the big cans to eat that will have 5 servings of 13gs of Protein each..

So lets do some math..

5 (Servings) X 13gs per serving = 65gs due to Tuna
4 (Servrings) X 7gs per serving = 28gs due to Peanut Butter
2 X 3 = 6gs due to Oatmeal

Total is 99 grams of Protein!!

Should turn out to be a great week coming up!!!

John

JamesBOMB
05-23-2005, 12:55 AM
You keeping track of your calorie and protein intake?

If so how much you packing?

and no need for tuna, just get some protein shakes :)

John04Civic
05-23-2005, 08:53 AM
You keeping track of your calorie and protein intake?

If so how much you packing?

and no need for tuna, just get some protein shakes :)
Well, I tried your advice today, and it paid off pretty good actually! About the Protein shakes.. They really screw with my stomach and I don't feel so good after taking one.

May 23, 2005

DB Press

40X10
45X10
50X10
55X4

Bench Press (bar not incl.)

90X10
100X8
100X7

Close Grip BP

45X10
65X10
95X8

Incline DB Press

25X10
30X10
35X10
40X9

Bent Over Row

35X10
40X10
45X10

Rear Deltoid Lift (bar)

45X10
65X10
85X10
95X10

Rowing

90X10
120X10
130X10

Diet

What the ****?? I LOST WEIGHT I weigh.. once again... 169 lbs. What the **** is going on? I am eating more than I ever have, and I just LOST weight? I'm sorry, but I am kind of pissed off right now, so please excuse the language. What am I doin wrong? I am eating milkshakes for lunch at work along with a Big Montana and other foods I usually don't eat

JamesBOMB
05-24-2005, 01:38 AM
DOnt worry about your weight. It fluctuates(sp?) so much through out the day

In one day Iv weighed 214, 218, and 216lbs. Id say 5lbs is expected. Thats why you should measure in the morning when you got nothing in ya. And no clothes on.. Food and water do take up weight ya know!

And y ou should include the bar in your bench lol. And I hope that list isnt in order of how you lifted!

And dont give up, slowly you will make progress. Strength comes first, size comes later

John04Civic
05-24-2005, 06:16 AM
Well, the bench I'm using right now is the Hammer Strength Bench.. It doesn't have a bar.

Also, I usually do the DB Press First, then I move over to incline, and do some upper back inbetween sets, after that, its whatever I feel like doing!

John04Civic
05-24-2005, 09:18 AM
Legs

115X10
135X10
135X7

Wall Sits

37 Seconds
49 Seconds (wanted to see the absolute longest I could go today!)

Inverted Leg Press

100X10
110X10
135X10

Calf Raise (Machine)

225X10
255X10
315X10

Dead Lift (Hammer Strength still, I want to get used to the motion, next week its the bar)

90X10
90X10

I weighed in at 171 lbs today. I hate this weight shifting crap, but at least I am getting stronger, which is a good thing :D

Focused70
05-24-2005, 09:24 AM
Personally, I would do deads on back day and SLDLs (straight-legged deadlifts) on leg day. Deads primarily target lower back -- I assume that's what you're doing -- and SLDLs primarily target hamstrings.

Of course, ymmv.

Stash

John04Civic
05-24-2005, 07:25 PM
What does ymmv mean?

I feel the burn mainly in my legs / booty :) But I'm going for the bar next time.

John04Civic
05-26-2005, 10:46 AM
Sorry about not posting.. things got busy.. BUT I DID WORK OUT. Of cousre :D :)

Weds = Arms / Torso

Curls

65X10
75X10
85X6

Side to Side Back Ext.

25X10
25X10

Hanging Side to Side Crunches

10 reps
10 reps

Back Extension

25X10
25X10
35X10

Skull Crusher

45X10
45X10
45X10

Pulldown (Tris)

60X10
70X10
80X10

Hanging Leg Raise

5 sets of 10 repitions

I know on my Hanging S2Ss and S2S back ext. I need another set. Time was an issue this Weds. Next week I'll be damn sure to hit it!

Thursday - Shoulders / Chest


Military Press

45X10
55X10
60X10

Front Raise

10x10
10X10
20X10
20X10

Lateral Shoulder

45X10
65X10
75X10

DB Press

40X10
45X10
50X10
55X6

Incline DB Press

30X10
35X10
40X6

I'm dropping the Butterfly's completely. I think I'm just going to throw in regular bench press instead, because that is a more critical exercise IMHO. So starting next week.. Benching on Mon/Thurs!!!

Diet wise.. I'm gonna stock up on more tuna sometime this week as everyday I make a point to get at least 25gs of protein or more from tuna in the morning!

Gutz981
05-26-2005, 11:48 AM
Lookin good heading in the right direction...I envy you I cant down tuna for the life of me...how exactly do you eat it? like just straight outta the can or what?

John04Civic
05-26-2005, 05:37 PM
I don't care for it too much, I just eat it straight out of the can! I eat it along side my oatmeal / pb and toast.

I make sure to have some water after every bite to make it go down. It is really hard to down it in the morning. I also pop one down after a workout.

Thanks for reading everyone!

John04Civic
05-30-2005, 12:41 PM
May 30th, 2005

Bench Press (The real bench this time)

95X10
115X8

Dumbell Press

40X10
45X10
50X10
55X8

Close Grip BP

45X10
65X10
95X8

Incline Dumbell Press

30X10
35X10
40X8

Bent over Row

40X10
45X10
50X9

Rear Deltoid Lift (Bar)

45X10
65X10
85X10
95X10

Rowing (Machine)

80X10
100X10
120X10
140X6


On my bench press I am slightly disappointed.. Or maybe that is what I should be at. Diet wise.. I still eat tuna before every workout. I also eat a small can after workouts too!

Back to it tomorrow..

JamesBOMB
05-31-2005, 12:09 AM
Why are you eliminating flies? Put those back in there, or put something into it to replace it!

Nice 2 set bench onthe barbell :cool: lol

And dont worry about your bench. Just dont go from flat barbell bench, to cable, day in and day out stick to something so you can master that. Use the flat barbell bench for a few months, then if you like, use the machine few the next few. Otherwise IMO you wont reach your max potential, but thats in my opinion

John04Civic
05-31-2005, 06:53 PM
Why are you eliminating flies? Put those back in there, or put something into it to replace it!

Nice 2 set bench onthe barbell :cool: lol

And dont worry about your bench. Just dont go from flat barbell bench, to cable, day in and day out stick to something so you can master that. Use the flat barbell bench for a few months, then if you like, use the machine few the next few. Otherwise IMO you wont reach your max potential, but thats in my opinion
I am eliminating them because it kind of hurts (not in the good way) when I do them, bone wise.. it is very uncomfortable!

About the Bench, I am sticking with bar now. No question. It is harder to do, so it is more benefitial. Not to mention, I always think "DAMN" when I see a guy bench 225 on the straight bar. I wanna be the guy on the bench that can do that too.

May 31, 2005 - Legs

Squat

115X10
135X10
145X10

Wall Sits

30 Sec
35 Sec
31 Sec

Invert Leg Press

90X10
90X10
140X10

Calf Raises (Now on Invert Leg press)

140X10
160X10
180X10

Straight Legged Dead Lift

135X10
135X10
135X10

I joined a new gym today, so new exercises will be added, while some will be removed, I am considering Hack Squats, which looks pretty useful. I am also going to refine my SLDLs. Going to go for more weight next time!

JamesBOMB
05-31-2005, 08:59 PM
Do the flies hurt your shoulders?

I only say dam when someone is repping out 365+ in the bench. 225 is just a toy :) Youll be there before you know it. The key is eat! How many cals you taking in a day now?

John04Civic
06-01-2005, 07:18 AM
Do the flies hurt your shoulders?

I only say dam when someone is repping out 365+ in the bench. 225 is just a toy :) Youll be there before you know it. The key is eat! How many cals you taking in a day now?
Truthfully, I don't know, because I eat whatever my grandmother fixes. I just try to eat a lot of whatever she fixes. Do you know some high calorie foods right off the bat?

Focused70
06-01-2005, 08:06 AM
natty peanut butter is your friend.

so is cottage cheese (mixed with tuna, of course). :p

Stash

John04Civic
06-01-2005, 05:20 PM
natty peanut butter is your friend.

so is cottage cheese (mixed with tuna, of course). :p

Stash
I do like cottage cheese.. :D

John04Civic
06-01-2005, 08:22 PM
Arms / Torso

Curls

65X10
75X10
85X7

Back Extension

10 reps - 3 sets

Skull Crusher

45X10
50X10
50X10

Pulldown (Tris)

57.5X10
65X4
57.5X10

Hanging Leg Raises

10 reps - 5 sets

A few notes about the weirdness in exercise weights. It seems the pulldowns on the cable machine at this gym are A LOT harder than the last gym.

Also, on Abdominal things such as situps, I am no longer going to do reps, but instead minutes of how long I spend each session working on abs (doing multiple sit up exercises). I think this will be more benefitial than to record 5 sets of this situp, or 4 sets of that. I am going for a decent stomach, and nothing to big, mainly going for the definition (six pack i spose).

JamesBOMB
06-03-2005, 02:21 AM
Why do I not get emails when u post? Its sec correctly GRRR

Oatmeal is good. 140cals per packet. 10 per box. I eat this when I bulk in the winter 1400cals for 3$ NICE

And dont spend 5min doing 1 set of abs man. Do 4 sets of 10-15reps.NO NEED whatsoever to do more. If its easy put weight on your chest. You can build up the muscle, but when ya got fat in front you wont see it.

John04Civic
06-05-2005, 11:18 AM
Why do I not get emails when u post? Its sec correctly GRRR

Oatmeal is good. 140cals per packet. 10 per box. I eat this when I bulk in the winter 1400cals for 3$ NICE

And dont spend 5min doing 1 set of abs man. Do 4 sets of 10-15reps.NO NEED whatsoever to do more. If its easy put weight on your chest. You can build up the muscle, but when ya got fat in front you wont see it.
You eat 10 packets of oatmeal a day?? I struggle to scarf 3 down in the morning!

How do you do it?

JamesBOMB
06-05-2005, 04:02 PM
Its pretty easy to me, I ate 4 packets at once. Although my bowl wasnt big enough so Id make 2 bowls. Maybe I guess the key is to keep eating it and not stop, because once I stop and start talking to people, or watching tv, my belly gets full fast and I end up not eating it.

I guess you could just close your eyes and eat it like your a starving dog

John04Civic
06-06-2005, 12:08 PM
Okay got some updating in store..

June 6th, 2005

Chest / Upper Body

Bench Press

95X10
115X10
125X4

Dumbell Press

40X10
45X10
50X10
55X10
60X4

Close Grip BP

45X10
65X10
95X9
95X10

Incline Dumbell Press

30X10
35X10
40X10

Bent Over Row

40X10
45X10
50X10
55X10

Rear Deltoid Lift (Bar)

65X10
85X10
95X10

Rowing (Tried DUAL PULLEY rows, I liked them more.. so..)

35X10
42.5X10
50X10

I have been getting kind of down lately about the whole weight training thing, I am unsure about my progress, and I am really afraid when I take my first updated photos in a few days I won't see anything at all new. I am just hoping that I show SOME exterior progress. I know I am getting strong muscular wise, as I finally hit 55X10 on my Dumbell press and attempted 60s for the first time in my life.

I'm going to figure out something to do about my abs, probably something around the forums about a good program.. So I am going to search for one and try to start it, because IMHO mine isn't cutting it (no pun intended).

Diet wise, I am going to start tomorrow to write EVERYTHING I eat down to figure out how much I am intaking a day and what I could do about it.

JamesBOMB
06-06-2005, 08:23 PM
I have been getting kind of down lately about the whole weight training thing, I am unsure about my progress, and I am really afraid when I take my first updated photos in a few days I won't see anything at all new. I am just hoping that I show SOME exterior progress.

Unless you have been lifting for 6months+ dont even BOTHER taking pics dude. Trust me. Under 6 months you really wont see anything unless you have been cutting like a monster. Seems this is where most people slack and end up quiting because they expect results fast... Well to bad
Strength comes first, the mass comes later. Dont become one of those idiots. Put the camera down, leave the mirror alone, and check it again down the road.
All your gonna do it depress your self even further taking all these pics to close together. Get your head on straight and LIFT, dont take pictures

John04Civic
06-07-2005, 03:43 PM
Unless you have been lifting for 6months+ dont even BOTHER taking pics dude. Trust me. Under 6 months you really wont see anything unless you have been cutting like a monster. Seems this is where most people slack and end up quiting because they expect results fast... Well to bad
Strength comes first, the mass comes later. Dont become one of those idiots. Put the camera down, leave the mirror alone, and check it again down the road.
All your gonna do it depress your self even further taking all these pics to close together. Get your head on straight and LIFT, dont take pictures

Oh don't assume I am quitting. I won't quit, because when I go out at night and see guys with beer bellys, girls with 2 spare tires, and lazy old people. I realize that this will affect how I grow old. I don't want to join the mainstream!

I am just wondering when I am going to see something. I've come too far to quit now. Especially now that I can finally talk to people a lot easier, and I am less insecure (aka confidence boost), therfore, I have accomplished something already. The mental game is nearly as important as the physical imho.

Today was Legs. Which for some reason, gets really sore still.. Oh well, this is where the magic happens, I know it.

Squats

115X10
135X10
155X7 (+10 lbs from last week)

** NEW EXERCISE ** Hack Squats (Threw out wall-sits, now I do these)

50X10
90X10
90X10

Inverted Leg Press

90X10
140X10
160X8

Standing Calf (found they had one after all! These are harder to do at the new gym..)

150X10
165X10
165X10

Straight Legged Dead Lift

135X10
145X10 (+10 lbs from last wk.)
145X10 (+10 lbs from last wk.)

I am going to point out increases now in my program with + and -s by how much to give you all where I am improving at and by how much.

Thank you everyone for reading! Keeps me hitting the iron and wanting more, because... big isn't big enough!

John

JamesBOMB
06-08-2005, 12:40 AM
Stick one more set in those workouts!

As for when to take pics. Seems you started the is journal not even a month ago. So id say take progress pics in Dec 1st. Ya it seems to be a long time, but you will notice the most difference. Taking pics to soon just gets your thinking that your not lifting right etc etc, then u go nuts.

Glad your not a quitter and keep up the good work!

Still wanna know your calorie and protein intake!

John04Civic
06-08-2005, 07:48 AM
Stick one more set in those workouts!

As for when to take pics. Seems you started the is journal not even a month ago. So id say take progress pics in Dec 1st. Ya it seems to be a long time, but you will notice the most difference. Taking pics to soon just gets your thinking that your not lifting right etc etc, then u go nuts.

Glad your not a quitter and keep up the good work!

Still wanna know your calorie and protein intake!
I am writing everything down as of today, when I update tonight I will have a complete log of everything I ate.

John04Civic
06-09-2005, 06:18 PM
Arms / Torso

Curls

65X10
75X10
85X8 (+1 rep)
85X4 (This is an extra set)

Back Extension + Side to Side Back EXT.

2 sets of 10 with the medicine ball for each exercise.

** New Exercise ** Hammer Curls

25X10
40X10
40X4

Skull Crushers

45X10
55X10 (+5 lbs)
55X10 (+5 lbs, for a reference, on 5/18, I could only do 4 reps at 55)

Pulldowns (Tris)

50X10
60X10
60X4

Hanging Leg Raise

4 sets, 15 reps each.


As for diet...

I know I said I was writing stuff down, and I was, but I got very confused when dinner time came, because this is where **** gets hard. My grandmother made fried porkchops with mashed potatoes etc. I don't have any packaging for fried porkchops, and fitday.com is pretty confusing on which food to pick (so many damn choices!).

Tonight is another example, vegetable soup, it wasn't instant, but slow cooked with roast, carrorts, mushrooms, etc.

What should I do? I am packing down as much as I can, but how do I keep track of things like this?

Thanks for reading everyone!!

John

JamesBOMB
06-09-2005, 08:51 PM
You worry me when you do 10 reps of say 40lbs. then your next set is only 4...
I see you stuck a 4th set in there, now do that to everything!

As for the other foods, I would personally find something close to it. Just take a regular pork chop and figure out the cals and protein on that. If its comes in a package, it says somewhere! Sometimes I dont even know and just guess in my head, but I know I am close because Iv calculated it before.

I guess just write down everything you eat and post it, and I can try to figure out your daily intake

John04Civic
06-10-2005, 01:11 PM
You worry me when you do 10 reps of say 40lbs. then your next set is only 4...
I see you stuck a 4th set in there, now do that to everything!

As for the other foods, I would personally find something close to it. Just take a regular pork chop and figure out the cals and protein on that. If its comes in a package, it says somewhere! Sometimes I dont even know and just guess in my head, but I know I am close because Iv calculated it before.

I guess just write down everything you eat and post it, and I can try to figure out your daily intake
I was also a little tired from doing other exercises. I have NEVER done Hammer Curls before so.. new motion I suppose, it is like this for my other exercises too. It was for DB Presses. I'll do 4 sets of everything from now on to see how far I can go.

As for the food, I have already ate a bunch today, so tomorrow I will have it posted, I'll keep track of all of it.

John04Civic
06-12-2005, 04:11 PM
I know I am a little late.. Sorry!

Shoulders

Military Press

55X10
65X10
75X10 (+5 lbs)
75X10 (+1 entire Set!)

Front Raise

15X10
15X10
20X10 (+5 lbs)
20X10 (+5 lbs and +1 set)

Lateral Shoulder (wanted to see how much I could do today)

75X10
75X10

**New Exercise ** Shrugs (Bar)

65X10
95X10
115X10
115X10

I completely dropped my chest portion, because I feel I can do more on my shoulders without throwing my chest into it. I have been showing gains every week (Mondays) with chest so far, so why complicate it right??

JamesBOMB
06-12-2005, 06:41 PM
Wheres your dumbell overhead and dumbell side raises?
Im still waiting on calories! I hope your eating enough for decent gains

John04Civic
06-13-2005, 12:17 PM
Wheres your dumbell overhead and dumbell side raises?
Im still waiting on calories! I hope your eating enough for decent gains
What are those? Mind sharing?

I will be POSTING TONIGHT!!! I swear, I have it all written down so far today!

JamesBOMB
06-13-2005, 12:53 PM
http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html
http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html


http://www.exrx.net/Lists/Directory.html <---- bookmark that...will help you find out what excersizes do what and how to do them.. Ill be looking for your next post:)

John04Civic
06-13-2005, 09:06 PM
Chest / Upper Back

Dumbell Press

40X10
50X10
60X5
60X5

Close Grip BP

45X10
65X10
95X10
95X8

Incline DB Press

35X10
35X10
40X10
45X3

Bent Over Row

45X10
45X10
50X9

Rear Deltoid Lift

85X10
85X10
95X10
95X9

Dips

7
7
5

Chin Ups

5
3
3
1

What I ate today:

Breakfast

4 Slices of Toast
4 Tbspoons Peanut Butter
2 Packets of Strawberry Oatmeal

Lunch

1- Wendy Med. Fry
3/4 - Double CB (Cheese / Ketchup (sp?) only )
1 - Med. Sprite

Dinner

6 oz. - Tuna

5 oz. - Hamburger Patty
1/2 cup of Bush Beans
1.5 Cups of Mashed Potatoes with a small amount of butter.

Thats it!

I think I need more.. WAAY more. Thoughts?

John04Civic
06-14-2005, 09:51 AM
Legs

I'll tell you what.. Them squats are probably the ultimate leg exercise IMHO. After the 4th set.. I was beat!!

Squats

115X10
135X10
155X9
155X3

Standing Calf

150X10
165X10
165X10

Hack Squat

50X10
90X10
100X10

SLDL

135X10
155X10
155X10

I could only do 4 exercises today.. I was really tired after those Hack Squats to really attempt anything else. I mean, these exercises are what are kicking my ass, so I think I'll be focusing my leg routine on there 4.

Thoughts anyone??

John

Focused70
06-14-2005, 10:14 AM
Um, yes, you definitely need to eat. Eat like your stomach is a bottomless pit....just make sure you're getting enough macronutrients.

Um...speaking of which, lunch is in 30 minutes. :)

Stash

edit: that's lunch #1. Eat like you're a hobbit.

John04Civic
06-15-2005, 09:42 AM
Arms / Torso

Curls

65X10
75X10
85X7
85X7

Back extension

3 sets, 10 reps each

Hammer Curls

25X10
30X10
35X10
40X5

Hanging Leg Raise

4 sets, 15 reps each

Skull Crusher

45X10
55X10
55X10

Pulldowns

40X10
50X10
50X10

Side Back Extension

3 sets, 15 reps



Diet wise, I know everyone is pushing me to eat more, but how can I learn to fit more food in there? Just eat slightly more and more? I was thinking maybe just having more times in they day when I eat. Instead of 3 to 4, try for 5 times or even 6 if I have time.

Either way, strength is growing, and that is most important, so I guess I am doing something right eh? I can't wait till I can hit 100X10 on Curls :evillaugh

JamesBOMB
06-15-2005, 01:33 PM
Ya your calories are pretty low, if you cant eat it, I suggest drinking it! Protein and MRP shakes are a great place for extra calories and protein.

Im glad to see 4 sets in your excersizes! And you have beat me in standing calf raises :cry:

On the road to greatness, keep it up. 6 more months till pictures!!! Bring in more food and there will be a bigger difference

John04Civic
06-15-2005, 05:15 PM
Ya your calories are pretty low, if you cant eat it, I suggest drinking it! Protein and MRP shakes are a great place for extra calories and protein.

Im glad to see 4 sets in your excersizes! And you have beat me in standing calf raises :cry:

On the road to greatness, keep it up. 6 more months till pictures!!! Bring in more food and there will be a bigger difference
Any ideas on good protein / MRP shakes? I tried some last time, but I'd rather try something different this time!

I am going to do my best to crank it up a notch on eating, and thanks again for your advice!

JamesBOMB
06-15-2005, 10:08 PM
In all honesty. Atlarge Nutrition, has the best tasting protein and MRP I have ever had. If you want taste, go with them, If you want a good taste (not great like Atlarge) then I would Suggest Optimum Nutrition, you can pick up 20lbs for 104$ shipped on www.1fast400.com (2 10lb bags)

John04Civic
06-16-2005, 10:10 AM
James,

I dunno if I want to immediately jump into it like that, I am considering going to my local GNC and buying something really small to start out. I don't want to put $100 into something and have major stomach problems again. I am strongly considering it to make up for the lack of calories I am getting.

The last thing from GNC I tried had a little over 1000 for 3 scoops, but that stuff really gave me a stomach ache!!

I just found this from that brand you suggested, it has a solid price and a high calorie / protein count.

http://www.1fast400.com/?products_id=858 thoughts?

Shoulders

Military Press

55X10
65X10
75X10
75X10

Going for 80 on the 4 set next time..

Front Raise

15X10
15X10
20X10
20X10

Going for 25 on 4th set here next visit..

Lateral Shoulder

65X10
75X10
75X5

Hoping for that 6th rep next visit!

Shrugs

95X10
115X10
115X10

I really wonder if I am doing this right.. I am going to review the exrx site to make sure I am.

Diet wise, I ate about 4 meals yesterday, more than my usual 3. I am on my second meal right now. Cottage cheese and cereal. I will probably chomp a powerbar or something down on my way home from work and to O'Charleys afterwards (Taking a lady out tonight :) :cool: ).

So, I should get in 4 today, maybe 5 if I decide to put another down at 11 or 12 tonight :D

JamesBOMB
06-16-2005, 02:32 PM
That whey MPR is good, 290cals, per serving i think. You can also read the reviews of that product http://www.1fast400.com/product_reviews.php?products_id=858
and see how other people like it/hate it

Glad to see those weights moving!

You not sure on shrugs?

John04Civic
06-22-2005, 05:29 PM
Double Update!

June 20th

Bench Press

115X10
115X10
115X6

Dumbell Press

45X10
50X10
55X10
60X6

Incline Dumbell Press

35X10
35X10

Bent over Row

45X10
45X10
50X10

Dips

7
10
7

Pull / Chin Ups (Upper back focus)

7
5
4

I am considering dropping some exercises on the Chest portion. I am now getting sore again thanks to Dips.. I am thinking about cutting out my Close Grip BP and maybe even Incline DB Press... Thoughts?

June 22nd, 2005

Arms / Torso

Curls

65X10
75X10
85X9
85X7

Skull Crushers

45X10
55X10
65X5

Pulldowns

40X10
50X10
60X10

Hanging Leg Raises

15 reps, 4 sets

Hammer Curls

25X10
30X10
35X10
40X5

Back Extension

10
25X10
25X10

Side Back Extension

15
25X10
25X10

I am feeling some progress in my stomach.. meaning its a little harder than what it used to be :D I found some great MRP at GNC which I am considering buying next paycheck.. I believe it was the same stuff I found on the internet actually. I may just ordered it off the website.

I didn't get legs in this Tuesday I am afraid due to me going out with a girl (bout damn time this stuff is paying off!! :D ;) :) ) So legs are moved to Saturday this week!

JamesBOMB
06-22-2005, 09:29 PM
I am considering dropping some exercises on the Chest portion. I am now getting sore again thanks to Dips.. I am thinking about cutting out my Close Grip BP and maybe even Incline DB Press... Thoughts

Close grip bench is great for triceps, leave it there. I also say keep incline dumbells, dont start slacking on excersizes now! Its great for your chest

KevinStarke
06-22-2005, 10:10 PM
I love em both, especially DB incline they've never let me down i would stick with both.

Nito
06-22-2005, 11:45 PM
Nice session dude!

John04Civic
06-24-2005, 03:29 PM
Thanks for the compliments guys,

But the reason I am consiering cutting an exercise out or two is because sometimes I don't have enough energy to finish them all (with 4 sets)! Once I threw in dips and chin ups my energy to finish all the free weight exercises went down because it takes a LOT out of me to do 3 sets of Dips / Chin Ups!

JamesBOMB
06-24-2005, 09:40 PM
you cant just throw out excersizes because you cant do them, mine as well go home then. You need to push past these barriers to really grow. My other though is 2 things.

1. Not enough rest time, how long are you waiting again? Id give it 3-5min max if you need it, I find my best energy when I rest between those

2. Not enough food plays a BIG factor in no energy, and to me, this sounds like the #1 problem. 2,000 cals a day for me makes me SOOOO weak. I need 3,000 just to be ok. Thats the price you have to pay if you want muscle, the more you grow the more calories you need to get bigger and just to maintain what you got. I would probably suggest to you, taking in no less than 2,500 cals a day, if in fact, you are below the 2100cal mark, which I think your probably under the 2000 mark. Gotta eat and drink plenty of fluids man. Some things just have to be forced even if you dont feel like it

John04Civic
06-26-2005, 01:47 PM
you cant just throw out excersizes because you cant do them, mine as well go home then. You need to push past these barriers to really grow. My other though is 2 things.

1. Not enough rest time, how long are you waiting again? Id give it 3-5min max if you need it, I find my best energy when I rest between those

2. Not enough food plays a BIG factor in no energy, and to me, this sounds like the #1 problem. 2,000 cals a day for me makes me SOOOO weak. I need 3,000 just to be ok. Thats the price you have to pay if you want muscle, the more you grow the more calories you need to get bigger and just to maintain what you got. I would probably suggest to you, taking in no less than 2,500 cals a day, if in fact, you are below the 2100cal mark, which I think your probably under the 2000 mark. Gotta eat and drink plenty of fluids man. Some things just have to be forced even if you dont feel like it
I think you are exactly right. If I am going to get big, I gotta keep pushing harder and harder.

I do got some good news, I busted 175.2 lbs with no shoes on today after I got done working out. New personal high!

Double Update again..

June 24th

Legs

Squats

115X10
135X10
135X10
145X5

The reason I didn't make a big jump is because I realize my form was off. I started to lean forward a lot and I realized even if I could hit 160+, by leaning forward I am putting myself at risk. So I decided to stick with a little lower weight and get the form RIGHT before I move up.

Standing Calf

135X10
150X10
165X10
165X10

Hack Squats

90X10
90X10
110X10

SLDL

135X10
135X10
155X10

Overall

I see the gains in my legs and I know they could be greater with more intake of food. Next week, the bullsh*t stops. Time to get real, I got to get my act together if I want to hit 180 this summer and if I want to see the "difference" when Dec. 1st rolls around.

June 26th

Shoulders

Military Press

55X10
65X10
75X10
75X10
80X8

I bolded that because I "went for it" in curiousity to see if I am ready for more weight.. Seems like it eh?

Front Raise

15X10
15X10
20X10
25X3

Going up in weight on this exercise is pretty damn hard IMHO.

Lateral Shoulder

65X10
75X8
65X10

Why go down? Because I wasn't doing it right at 75X8. I couldn't pause that long after the 8th rep, so I went back down to 65 so I could do a full pause.

Shrugs

115X10
115X10
135X10
135X10

I am confused if I am doing this right, because I just don't feel any real struggle when I am doing this exercise. It feels like more in my upper back than in my shoulders. I keep looking on ExRx and I can't find any type of Barbell Shrug on there.

Anyways....

Like I said earlier, no more BS, I gotta straighten my game up if I want to get bigger and stronger quicker.

JamesBOMB
06-26-2005, 07:47 PM
Glad to see the weight and strength is going up! Good job.

As for shrugs
http://www.exrx.net/WeightExercises/TrapeziusUpper/BBShrug.html
http://www.exrx.net/WeightExercises/TrapeziusUpper/DBShrug.html

As one bodybuilder/trainer that used to train at my gym, told me when I shrug, try to have the traps pinch the back of my neck when I go up (you wont pinch your neck no matter how you try, but its the trying part)

John04Civic
06-26-2005, 08:34 PM
Glad to see the weight and strength is going up! Good job.

As for shrugs
http://www.exrx.net/WeightExercises/TrapeziusUpper/BBShrug.html
http://www.exrx.net/WeightExercises/TrapeziusUpper/DBShrug.html

As one bodybuilder/trainer that used to train at my gym, told me when I shrug, try to have the traps pinch the back of my neck when I go up (you wont pinch your neck no matter how you try, but its the trying part)
Thanks for the links, it seems I was doing the lift right in the first place! I just need more weight I suppose. :D

John04Civic
06-27-2005, 02:30 PM
Chest and Back

Bench Press

95X10
115X10
115X10
115X10

Dumbell Press

45X10
50X10
60X7
60X5

Close Grip BP

45X10
65X10
95X10
95X10

Incline Dumbell Press

35X10
35X10
45X8

Rear Deltoid Lift

65X10
85X10
105X8

Dips

8
9
7

Chin Up

7
5
4

Well.... I ate a lot more, had some good sleep, and I actually finished everything today! I am pretty pleased!

Check this out.. What the hell happened? 177.6 lbs with NO SHOES ON. I gained 2.6 lbs in ONE DAY. How? I do not understand. If there is water weight flucuation, then how did it flucuate nearly 4 lbs? Did I really bulk slightly or is it just water?

To recap.. 173, then 175, and now 177.6 lbs. I'll take it.

John04Civic
06-28-2005, 07:17 PM
Legs

Squats

135X10
135X10
135X10
145X7

Calf Raise

150X10
165X10
165X10
180X10

Hack Squat

90X10
90X10
140X10

SLDL

135X10
135X10
155X10
185X10 !!!! More than my weight YEAAAAAA !!!!

Legs went pretty well! Arms / Torso tomorrow!

JamesBOMB
06-28-2005, 09:35 PM
115x10 for 3 sets in the bench? UP THAt WEIGHT!!1 You have to be at 135 soon!!

Dont worry about weight flucuation. I vary from 4-6lbs in a day

I suggest weighing yourself once a week in the morning, right after you pee. Thats the easiest way to keep track of your weight since no food or other things are in you to mess up the scale.

John04Civic
06-30-2005, 02:02 PM
115x10 for 3 sets in the bench? UP THAt WEIGHT!!1 You have to be at 135 soon!!

Dont worry about weight flucuation. I vary from 4-6lbs in a day

I suggest weighing yourself once a week in the morning, right after you pee. Thats the easiest way to keep track of your weight since no food or other things are in you to mess up the scale.
Okay I will do that.

Hey I did what you did on TCCoA on another forum (pic of yourself).. They didn't take is a bad as the people on TCCoA did :D

It was funny as hell, I put a warning in the link and they STILL LOOKED.

John04Civic
06-30-2005, 04:38 PM
Arms / Torso

Curls

65X10
85X10
90X5
90X5

Mind you the last two sets were VERY difficult to do.

Hammer Curls

30X10
35X10
40X5

Back Extension and Side Back Extension

10 reps
25X10
25X10

Skull Crushers

45X10
55X10
65X6
65X7

Pulldowns

40X10
50X10
60X10

I can definitely hit 70 next week I believe!

HLRs

15 reps and did 4 sets of them!

I will be getting to shoulders sometime before 4th of July... Can't wait till this weekend!

John04Civic
07-03-2005, 11:49 AM
Shoulders

Military Press

65X10
75X10
85X10
90X10
95X8

95 = Highest weight ever!!

Front Raise

10X10
15X10
20X10
25X7

Lateral Shoulder

45X10
65X10
75X10
80X5

Shrugs

115X10
135X10
155X10
185X10
205X8

First time EVER hitting 205 on shrugs!!!

I went for it EVERY time today. I felt great, and I was in the mood to really bust some ass. These are all new highs for me, and I will be purchasing some MRP AND Weight Supplement sometime this week. No more BS. Its time to grow!!

JamesBOMB
07-14-2005, 08:55 PM
i dont seem to get emails... mrp will be great for those lost calories. Glad to see the weights going up, I recently exploded back into my bench press. went from 255x4 to a 270x5 :cool: So learn to push and breath and nothing will stop you

John04Civic
07-16-2005, 08:41 AM
i dont seem to get emails... mrp will be great for those lost calories. Glad to see the weights going up, I recently exploded back into my bench press. went from 255x4 to a 270x5 :cool: So learn to push and breath and nothing will stop you

Congrats on the increase in weight!! :D

I haven't said much as of late due to work being extremely busy, and I am in Florida right now for vacation.

I did buy some supplement I will be trying when I get home..

Nearly 2000 cals per serving, 400g of carbs, and 50gs of protein. Its from GNC.. Called Weight Gain Gold 2200 I believe.

I'll be back Monday on here with some new numbers, but I am trying to look for a new car so posts will be later at night!

JamesBOMB
07-16-2005, 05:25 PM
haha, take some nice p ics of girls there man:) 2,000 calories per serving is great. You can split that up like I am doing with my weight gainer. Take 1,000cals inthe morning, and 1,000cals after you workout. You should definelty see some strength gains comming real fast with that nice boost. Just hope your weight gainer taste good. I am taking Weider MEga Mass 4000.

John04Civic
07-17-2005, 10:05 AM
Well what happened was I talked to a man at the gym who was considerably bigger than me, and was benching probably about 300 lbs. He started to talk to me and we got into diet, he asked me if I was taking any supplements, I said no.


He said that well look at this way... Do you want to be a skinny 190lbs?

Or do you want to be a Big mother ****er at 190 lbs?

I went out and bought the stuff 2 days later. :)

John04Civic
07-20-2005, 05:25 PM
Alright!! Back to the gym yesterday!!!

July 19th 2005

Legs

Squat

135X10
135X10
135X8

SL Dead Lift

135X10
185X10
185X10

Standing Calf

150X10
160X10
180X10

Didn't have much time for a lot yesterday, also due to lack of sleep and eating I didn't want to push the envelope.

Also, I began using my supplement last night before I went to bed. Did 1/2 a serving. (~900 cals 200g carbs and 25gs of Protein) Tonight I won't be working out due to soreness in my upper back / legs (rest day in other words).

I think I am going to start going every other day, to give my body more rest, which is always healthy.

JamesBOMB
07-23-2005, 01:34 PM
He said that well look at this way... Do you want to be a skinny 190lbs? Or do you want to be a Big mother ****er at 190 lbs?

Thats the same thing!

I wouldnt have bothered with supplements yet, YOU NEED TO CALUCLATE YOUR CALORIES AND PROTEIN INTAKE FIRST!! Until you do so, you will only get so far before you fall flat on your face

John04Civic
07-24-2005, 04:18 PM
July 24, 2005

Dips

10
10
10

Close Grip BP

45X10
65X10
95X10

Dumbell Press

45X10
55X10
60X6
60X5

Time is becoming a big issue now unfortunately.. I need to figure out a program that hits the main spots.. I am consider WBB Routine #1, it was pretty solid IMHO.

John04Civic
08-02-2005, 03:47 PM
Well.. I've been pretty darn busy, but I got rid of the G/f and I got my **** back together. Its time to get my priorities straight and hit the weights.

Aug. 1st

Bench Press

115X10
135X10
140X7

DB Press

45X10
55X10
65X4

Inc. DB Press

30X10
40X9

Dips

10 reps
10X9
10X7

(First attempt ever at weighted dips!)

Bent over Row

50X10
55X10
60X10

I know, not very impressive, but its getting me back into the groove, quick. And that is all that matters.

Aug. 2nd

Squat

135X10
155X10
165X6

SLDL

135X10
185X10
205X10 Very proud of this!!

Standing Calf

165X10
180X10
195X10

Hack Squat

135X10
135X10

Going to do further research on form here...

Leg Curls

60X10
60X10
70X5

Like I mentioned above, not very impressvie, but it is good start to get my **** back together and hit the weights.. RIGHT

Today I weighed in at 179.6 lbs. Up 10 lbs from when I started.

I have written everything I ate today down in a little book I am carrying around with me.. I'll have a calorie count later tonight!

JamesBOMB
08-02-2005, 08:12 PM
ill be looking for that calorie count!

John04Civic
08-03-2005, 07:27 PM
Curls

65X10
85X10
95X7
95X4

Best night at curls yet!!

Hammer Curls

30X10
35X10
40X7

Back Extension, and S2S back Ext.

10 reps, 2 sets

HLRs

15 reps
10X10
10X10

Pulldowns (Tris)

40X10
50X10
60X10

Skull Crushers

45X10
55X10
65X9

Alright its time for the grand moment. I have written down EVERYTHING I have consumed food wise YESTERDAY AND TODAY!! I didn't put any fluids because all I drink is water / Fruit20 (no cals / carbs /etc)

Here we go..

8/2/05

TOTAL CALORIES: ~3126 cals
TOTAL PROTEIN: ~176.5gs

8/3/05

TOTAL CALORIES: ~4273.7 cals (Ate 4 1/2lb burritos today from Taco Bell!! Holy Crap!!)
TOTAL PROTEIN: ~187.5gs

Also, I noticed eating the burritos has a TON of cholesterol.. Should I be worried about this? Burritos are by far the best bulking tool I have found so far! Other than being insanely cheap (4.00 for 3), they offer a ****load of cals!

JamesBOMB
08-03-2005, 08:05 PM
3000+ sounds good to me. and yes taco bell is great for bulking:)
Your protien count is a little low, but thats fine when your calories are up high.

When you cut, or if you will in the spring summer, you want your protein way up there. So far everything looks good. Did u take before pics?

on a side note, I am only taking in 3000-3500 cals a day, looks like I need to start upping it if your already there!

John04Civic
08-04-2005, 07:55 PM
3000+ sounds good to me. and yes taco bell is great for bulking:)
Your protien count is a little low, but thats fine when your calories are up high.

When you cut, or if you will in the spring summer, you want your protein way up there. So far everything looks good. Did u take before pics?

on a side note, I am only taking in 3000-3500 cals a day, looks like I need to start upping it if your already there!

I weighed in today at 183.0 lbs. I can't believe it! I will eventually hit my goal of 200 lbs at this rate!

My before pics are at the beginning of this thread. They were taken in the middle of May.

August 4th, 2005

Military Press (Standing)

65X10
85X10
95X8
95X7

Front Raise

10X10
15X10
25X7
25X8

Lateral Shoulder

65X10
75X10
85X10

Shrugs

155X10
185X10
205X8
205X5

I had a hard time gripping the bar when doing 205 lbs..

Calories: ~4338
Protein: ~249.5gs YEAH BEOTTCH!!!!

This little black book I carry around is well worth the $0.98 cents I paid for it!! I totalled that I consume nearly 1500 calories every morning.

Tomorrow I already got my NEW lunch for work planned.. 2 chicken breast samwiches w/ mac and cheese... Looking at over 100gs of protein in one meal (46g per breast according to nutrition facts on breast). Going to be much more healthier IMHO.

JamesBOMB
08-04-2005, 10:04 PM
Bench Press
is ......... was
115X10 100X7
135X10 100x6
140X7 100x10

DB Press
is. .......... was..
45X10 25x10
55X10 50x10
65X4 50x10

Squat
is ........... was..
135X10 115x10
155X10 135x10
165X6 155x5

Although this i dont understand
Standing Calf
is .......... was
165X10 210x10
180X10 255 10
195X10 300x10

Curls
was ............ is
65X10 65x10
75X10 85x10
85X10 95x7
85X4 95x4

Military Press
was .............. is
45X10 65x10
65X10 85x10
75X4 95x8
95x7

Only thing I can really say is work on squats more because u only gained 10lbs in 3 months, but other than that, your lifts are looking flawless. Keep going at it hard and when spring comes youll have a body of a god

fixationdarknes
08-04-2005, 10:11 PM
Nice benching. I'm willing to bet you can max out around 180.

JamesBOMB
08-05-2005, 01:12 AM
165-170 i am willing to bet. 180 at the end of the month though for sure

fixationdarknes
08-05-2005, 10:43 AM
Keep it up and by the end of the month for sure 180 but I know you'll be able to do even more than that if you keep eating.

KevinStarke
08-05-2005, 11:19 AM
Solid session man, i'd opt for 180-185 on bench.

John04Civic
08-05-2005, 05:34 PM
Solid session man, i'd opt for 180-185 on bench.
Thanks alot everyone for the great responses.

About that standing calf.

The original figures were from another kind of machine from my older gym. The new machine was more "up to date" and is MUCH tougher to do.

As of right now, I feel bigger, but I don't look like it IMHO. I guess when I finally decide to cut (200 lbs is when I'll do it IMO) is when I will see the affects of all this lifting!

I am looking forward to next week to continue improving! I will be trying harder in squats.. I am just really hesitant to push myself. I nearly had an accident 4 years ago when I was in high school doin squats. Should I move to the Smith Machine to assist me?

John04Civic
08-07-2005, 02:26 PM
Saturday, August 6th, 2005

Legs (again)

Squat

135X10
165X10
175X5

SLDL

135X10
205X10
225X10

Leg Crls

60X10
75X10
75X5

Standing Calf

180X10
195X10
210X10

Didn't attempt Hack Squats today, I didn't want to do too much as I will be back in the gym Tues. for Legs.

Calorie count.. Yesterday (Aug. 6th)

Cals: ~3915
Protein: ~189gs

Little down on the Protein, I know, but when I get paid, I am going to buy a little MRP for when I get back into school. It will help a bunch for when I am busy and need the extra protein but am not having much time :(

School starts up soon, its going to be hard to do it all, but I know I can do it. I've come this far, and I think I will be doing much better if I keep it up!

John04Civic
08-15-2005, 08:43 PM
Sorry for the delay on updates.. been busy. But have been working out according to schedule of course!

Chest..

Bench Press

115X10
135X10
145X9

Inc. DB Press

30X10
40X10
45X10

Dips

10
15X10
15X10

Bent Over Rows

60X10
70X10
70X10

Today's Numbers...

Calories: ~5130 cals

Personally, I say give or take 200 or 300 cals..

Protein: ~258gs

This is give or take 10gs or Protein, I think it is pretty close to accurate though!

Why such high protein numbers? I picked up some MRP and some Supplement today! Drank the MRP while I was at the gym, ate lunch and then 1/2 my supplement afterwards!

Quite a successful day for nutrition IMHO.

JamesBOMB
08-15-2005, 09:57 PM
You could start on smith machine, but it wont correct your squat. Study the squat form, or find someone that knows what they are talking about and ask them for help. There is a trainer at my gym thats been there longer than I have ( Iv been there 2.5yrs) and if I asked he would help me in a heart beat. Hes decently built and is like 47 so you know he knows his ****. Form is key


On another note, on allyour last lift entries it looks you could have easily added 10lbs and done one more set

Chest..

Bench Press

115X10
135X10
145X9
I would have put 155 on and just pushed out as many as I could with a spotter watching me, and then pushed out one more with a TINY TINY bit of hishelp, making you work for that extra rep

Inc. DB Press

30X10
40X10
45X10
since 30's seem to be your starting point, start with 40's next time and end with 50's. When you can hit 50's for the 10 rep, rest a few min and throw up 55's just for that extra beat down. Then the next time you do chest, make your goal to his 55's the same as last week, and try to squeeze out that extra rep

Dips

10
15X10
15X10
ya you know, add more weight :)

Bent Over Rows

60X10
70X10
70X10
I assume this is barbell? If its dumbell forgive me, I am not calling you weak! But I will assume its barbell, try 80 next time. DO as many as you can, rest then hit it one more time..

But can I ask why you did one set of back on chest day?
Oh ya, 4months 2 weeks until you should even consider a update on your pics:)

John04Civic
08-22-2005, 07:12 PM
August 22, 2005

Chest day..

Bench

135X10
140X10
155X9

DB Press

45X10
55X10
65X6

Inc. DB Press

40X10
45X6
45X10

Weighted Dips

10
25X8
25X4

The reason for the few reps was NOT because of difficulty. The belt that you wear that holds the weight wasn't there, so I tried my feet and a dumbell.. I dropped the weight on the last rep or each set

New exercise Decline BP

45X10
75X10
95X10

Bent Over Row

60X10
70X10
70X10

Next week I will be adding wide grip pull ups for my back or something else.

Food wise..

Today's cal count: ~4,436
Protein: ~291gs

Moving on up.. I had a spotter on that bench.. He claims he barely helped me on parts and said my form was very good. So I am glad I am doing something right!

I'll post up my Leg workout tomorrow. I feel like my legs haven't really grown in size in comparison with the rest, should I be working it harder? I'll post #s if you need them after tomorrows workout.

Also, how much should I bulk up to guys? I want to be big enough where people will say.. Damn he's big. I want to be bigger than the average guy, but nothing monsterous....yet. I was thinking 210 lbs as the goal instead of 200 lbs. I am 6 ft tall and 20 years old. Thoughts?


EDIT: And yes James, my bent over row is Dumbell, NOT barbell.

John04Civic
08-24-2005, 05:26 PM
Aug. 24, 2005

Arm / Torso

Curls

65X10
85X10
95X8
95X6

Hammer Curls

25X10
30X10
35X4

Skull Crusher

45X10
65X10
75X9

Pulldown (tris)

50X10
60X10
70X7

HLRs..

15 Reps
15X10
15X8

As for the low weight in Hammer curls.. I just quit trying to lift for 2 sets, drop some weight, and did 3 sets.. I think my lifting will get much better for HCs once I do it more often.

I am sorry about not posting numbers for Tuesday like I said I would, I tried working out, but I wasn't feeling it. Mentally I just was not there, and to me, if you are not there mentally, you shouldn't bother. I moved legs to Friday or Sat.

John04Civic
08-30-2005, 06:35 PM
Leg day!

Squats

135X10
155X10
185X7
185X6

SLDL

155X10
225X10
275X4

Standing Calf

190X10
210X10
224X10

Hack Squats

95X10
105X8

Leg Curls

75X10
90X5

Some explinations about the last two.. I am usually incredibly tired after my Squats and SLDL that I really can't perform the last 2 up to par.. Should I consider a drop?

Weight is doing well, flucuating around the 183-184 lbs range. So that is going well. I have been eating heavy this week so I expect to be at 185-186 range by Monday!!

Today's cal count...

Cals: 3,466
Protein: ~220g

I know, higher protein, I get paid this week, and I will be ordering more MRP/weight gainer.. I am running low :(

Also, to those that have been keeping tabs.. I haven't quit working out at all.. Just slackin a little with the journal, but I am getting things worked out slowly at school so I should be updating more for now on!

JamesBOMB
11-19-2005, 01:20 PM
3 months later there better be some big updates!

John04Civic
11-20-2005, 08:32 AM
3 months later there better be some big updates!
There aer don't worry :)

As of yesterday I am bouncing around 192 - 193 lbs.

I can Squat 235lbs pretty deep and cleanly now, and my deadlifts have been getting better and better ever since I cleaned up my form.

Curling 105, Seated Military press 115, T-Bar Row 115, Dips with 35 lbs hanging, etc.

I just haven't been on the internet at all lately man. 56k sucks :(

JamesBOMB
11-20-2005, 02:12 PM
Sweet man, keep up the good work. I hope before and after shots look crazy in improvements!

John04Civic
02-07-2006, 05:01 PM
I remember hearing something in class today that made me want to get back to keeping my online logs.

The philosopher Kant theorized (big summarization) that if someone really wants to do something, they will do it, and that those who do it even on days they don't want to, achieve true goodwill.

So here I am.. Lets talk whats been going on that caused my absence.

1.) School - Which I am no longer letting this be a bull**** excuse.

2.) Work - Not really a good excuse I know.

3.) Women - Actually the life with the ladies has been pretty active lately, which is a plus. However, this is still a bad excuse.

4.) Lack of dedication - This is the kicker right here. I just haven't been as into it, and now that I began WBB #1 for real. My strength has gone up quite a bit, even after having to take a few weeks off from leg workouts due to knee trouble.

I'm back bishes!

So anyways .. lets begin.

Chest Day

Bench

170X8
190X6

Inc. DB Press

55X7
55X4

Dips

50X8 (that means 50 lb dumbbell held at feet)
50X7

Chin Ups

7
3

Deadlifts

135X8
185X8

(still working the new motion out.. Not used to it)

BB Rows

95X10
95X10

Shrugs

295X6

Tomorrow is my Arm day I believe (haven't looked at planer). Going to hit it right after school, then worry about everything else!

As for weight.. still 194.8 lbs. blah. I am having a hard time gaining, and yes I know food, but its still frusterating!

JamesBOMB
02-07-2006, 08:22 PM
Glad to see ur back. 18% body fat eh, perhaps you should start eating cleaner! Glad to see ur bench is higher, Im still winning though:smoke:

John04Civic
02-08-2006, 08:03 AM
Glad to see ur back. 18% body fat eh, perhaps you should start eating cleaner! Glad to see ur bench is higher, Im still winning though:smoke:

Thanks man, do you think I should cut my carbs back some to counteract this? I have been eating kind of ... bleh lately. I have been reading though if you start to cut, you will not be able to advance in strength, and quite frankly, since I'm not doing 225+ on bench every session, or a 250+ DL (yet..), I am ready for that.

So in short.. would cutting cause my gains to halt?

JamesBOMB
02-08-2006, 05:01 PM
Depends on how deep you go into a cut. If you want to drop 10lbs a month ya your lifts are gonna be effected. If you do cardio 3-4 times a week @ 30min at a time you lifts shouldnt be affected as long as your cals are up to par. I did that, still ate ****ty and took off 16lbs in 4months

John04Civic
02-08-2006, 06:14 PM
Depends on how deep you go into a cut. If you want to drop 10lbs a month ya your lifts are gonna be effected. If you do cardio 3-4 times a week @ 30min at a time you lifts shouldnt be affected as long as your cals are up to par. I did that, still ate ****ty and took off 16lbs in 4months
Yikes.. I absolutely hate cardio.. I mean, ****ing hate running.

Is there any kind of cardio activity I can do other than that? I was thinking cycling, but I don't know if it is as effective.

Anyways.. Today (2/8/2006)

Military Press

100X8
115X7

Standing Lat Raise

75X10
80X9

Narrow BP

115X6
115X3

Skull Crusher

65X8
75X6

Barbell Curls

85X8
85X2

Hammer Curls

30X10

Decline Crunches

10
10
10

A note about my workout in general. It has been awhile since I have been this "active" so my numbers are a little weaker, but thats not bad for nearly missing a month due to stupid ****.

I think before I jump on the cardio train, I will just eat better foods first :) I mean the 18% doesn't make me look fat at all, I don't have any rolls or nothin' so thats all good.

KevinStarke
02-08-2006, 06:19 PM
Solid workout man. Numbers will shoot back up quick.

JamesBOMB
02-08-2006, 08:22 PM
you and your 2 sets. When I cut last year all I did was bike, took off 16lbs and I ate like ****. No clue what I will do this year, I like the treadmill but shin splints like me to much. Wish I had a pool.

Keep those lifts solid!

John04Civic
02-20-2006, 08:02 PM
Feb. 20, 06

Bench

170X8
190X5

Inc DB Press

55X8
55X6

Chins

8
6

Dead Lifts (going to finally move up next week)

135X8
185X8

BB Rows

95X10
105X10

Shrugs

295X6



As for the week of absence.. Trying to find new employment has taken its toll..

Anyways, I have Cable Modem now, so I am MUCH more inclined to get online now!!

I bought the FitDay Program today, approx. $20, I plan to use this tool to lower my bf% down to about 14%. I need to lower that, then clean bulk for now on. No more of this weight gainer BS, MRPs, Chicken, Tuna. Its on bitch. I have plenty of all 3 (bought a ****LOAD tonight!!)

Will update tomorrow with first calorie / carb / protein #s..

JamesBOMB
02-20-2006, 09:07 PM
Glad to see your cleaning up your diet. Do you only do 2-1 sets or do you not fee like putting the lower weighted ones in?

John04Civic
02-21-2006, 01:21 PM
Glad to see your cleaning up your diet. Do you only do 2-1 sets or do you not fee like putting the lower weighted ones in?
Well, the thing is in WBB routine #1 it claims 2 sets of 6-8 reps. I have my routine to follow that one as closely as possible... That is why. I may go to 3 sets when I feel I plateau.

Update on numbers coming tonight....

Oh yeah, what happened to your shoulder man? Hope things get better.. I have to quit squatting for a bit because of my f'in knee(s), so I am wrappin them and doin leg presses (I hate leg presses, I really do) and Leg Extensions.. :(

JamesBOMB
02-21-2006, 04:35 PM
Id say scrap the 2 set routine and go for 3-5, break down those muscles better, you will get optimal growth doing more sets.

As for my shoulder, I took a 4 week cycle of SD and my strength shot up high and It just it was to much for my shoulder to handle. Im guessing there was always a problem in my shoulder and I just unmasked it, Friday at 3pm Ill be going to the docs to see if I tweaked it, or actually damaged it.

I hate leg presses to, last time I was doing 620 and was afriad I was gonna **** my pants and have it fly all over the machine:(

John04Civic
02-21-2006, 07:41 PM
Okay big day for bodybuilding.. First day I made a for real attempt at eating RIGHT the entire day..

My meals consisted of:

Breakfast: 1 packet of instant oatmeal + 1 apple

Lunch: 2 salads with american shredded cheese

Pre workout: 2 turkey sandwiches

Post workout: GNC Mega MRP (Strawberry flavor)

Before bed: Starkist 6 oz tuna

I ran my new FitDay program with the foods and here are the #s for today:

Calories: 1,640
Fat: 39gs
Carbs: 130g
Protein: 187g

According to the great advice from Built and others I feel this is a little too low, especially on fats. I do need more calories and a few more carbs (maybe near 170?) wouldn't hurt either.. As for my protein count.. close but not quite.

Tomorrow is a new day and we shall try again!!

Now for the Iron (more interesting I promise)

Legs

Leg Press

200X10
290X10
340X10

(I have never done this before, so I wanted to use today to gauge my strength!)

Leg Extenstion

85X10
95X10

SLDL

225X8
245X8

Standing Calf Raises

210X10
225X10

As for my leg day.. I think it is good for a rebound.. My legs have been the weakest link lately. I am trying to fix that problem, hopefully as time goes on. I can.

Built
02-21-2006, 07:51 PM
Not enough protein in your breakfast, too much sugar and carb. How about regular oats, and some eggs? That'll get in some fats as well.

Should help bring up your calories a bit, too.

John04Civic
02-21-2006, 07:54 PM
Not enough protein in your breakfast, too much sugar and carb. How about regular oats, and some eggs? That'll get in some fats as well.

Should help bring up your calories a bit, too.
Sounds like a graet idea, I'll try to make some scrambled eggs (only kind I know how to make) in the morning!

As for the oats.. Don't have any natural oats.. But I did check the regular packet oatmeal flavor..

0gs sugar
18g carbs
4g protein
100 calories

Built
02-22-2006, 12:50 AM
Okay, the oatmeal doesn't look like it has a bunch of sugar added so it's probably fine, and scrambled eggs will work nicely with that for breakkie. :)

John04Civic
02-22-2006, 06:09 PM
Okay, the oatmeal doesn't look like it has a bunch of sugar added so it's probably fine, and scrambled eggs will work nicely with that for breakkie. :)
I fixed it this morning with ease (thank god!). Regular oatmeal tastes like ****, but I just woff it down knowing it is good for me (even though it doesn't taste like it...).

As for today, rest day, but here are nutritional figures

cals: 2,020
carbs: 106gs
protein: 178gs
fat: 97gs

Everything eaten was not processed or fast food.. here is that breakdown, thoughts appreciated.

B/fast: 1 packet of regular oatmeal + 2 scrambled eggs

Lunch: Caesar salad

Post Lunch: 1 turkey sandwich + 1 peanut butter sandwich (2 tbsps of PB)

Dinner: Chicken breast + drumstick + baby carrots + salad

post dinner: 1 can (6oz) of tuna.

No gym tomorrow.. Going to see Disturbed baby!! OOOWAAHHAAHAAHHAA!

JamesBOMB
02-22-2006, 09:51 PM
glad to see ur eating clean. on ur way to lookin great!

John04Civic
02-23-2006, 08:09 AM
glad to see ur eating clean. on ur way to lookin great!
Thanks partner, don't you have a journal too? I feel kind of bad your always reading my ****, but I never have read anything you've put up.

I'm feeling pretty optimistic about this diet too, I may even lower the b/f% to possibly 13%

JamesBOMB
02-23-2006, 04:58 PM
I used to have a journal on here, but I post it on gym.com now

http://forum.gym.com/index.php?showtopic=526&pid=7727&st=240&#entry7727

John04Civic
02-24-2006, 08:48 PM
Well here is today's report..

Off Day due to lack of sleep.. because of Disturbed.. OOOWAAHAhHAAHAHA!

Great show..

Anyways,

Breakfast: 3 Eggs Scrambled
1 pkt instant regular oatmeal

Lunch: Field Salad

Pre-Dinner: PB Sandwich (2 tbsp, 2 slices)

Dinner: chicken breast / 2 drumsticks

Post dinner: 1 can of 6 oz tuna.

Cals: 1,280
Fat: 43g
Carb: 73g
Protein: 147g

Trust me, I KNOW these numbers are LOW. I do not like this, I believe a BIG part was due to my salad for lunch. While good for you.. It doesn't really HAVE ANYTHING in it. I think I need to figure out a hommade meal for work.. Natty PB Sandwiches maybe? That sounds like a +, it'd give me the healthy carbs, cals, and fats needed to boost my #s.

John04Civic
02-26-2006, 08:12 PM
Today's update: I did update FitDay Saturday, but didn't post here.. Was on a date..

Anyways..

Breakfast: 3 eggs, 1 pb sandwich

Lunch: PB Sandwich

Dinner: 10 oz Sirloin steak (yum!) / 1.5 cups Iceberg lettuce (uck!)

Post Dinner: GNC Mega MRP

Cals: 1,919
Fat: 98g
Carb: 88g
Protein: 170g

Thoughts on the last few days? Let me know what you all think...

JamesBOMB
02-26-2006, 08:13 PM
You taking some Virgin Olive oil? That will boost ur cals up a bit.

John04Civic
02-26-2006, 08:42 PM
You taking some Virgin Olive oil? That will boost ur cals up a bit.
No, but I am hitting up some Wal-Mart brand fish oil tablets for Omega-3s..

I need to get some more healthy oils.. I just FINALLY found some Natty PB to get better oil than Jif.

John04Civic
02-27-2006, 08:29 PM
Arm day Boys and Girls!!

I made my first big modifications to WBB#1

Military Press

115X7
115X5

Seated DB Press

50X5
50X6

DB Triceps Presses

60X8
70X5

Skull Crushers

45X8
45X8

Incline DB Curls

30X10
30X10

Hammer Curls

30X10

HLRs

15
15
15

21s..

30X5

Nutrition

Cals: 1,677
Fat: 55g
Carb: 112g
Protein: 182g

Today WOULD have been a good day on food IF I would have got in my 3 eggs in the morning.. but I didn't. I woke up late :(

I need to figure out some calorie boosting food with low carbs... I love Natty PB, it tastes great!

JamesBOMB
02-28-2006, 06:30 PM
Boost the sets, I GARANTEE YOU more size and strength!!!!!

John04Civic
03-01-2006, 07:19 AM
Boost the sets, I GARANTEE YOU more size and strength!!!!!

Ya know, I should probably. The thing is time.. Or should I just cut breaks down?

Ahh **** it, I'll do it anyways :)

Leg Day is coming up when I get out of school!!

John04Civic
03-01-2006, 08:02 PM
Took your advice man..

Here we go:

Legs

Leg Press

290X10
340X10
390X5

SLDL

245x8
245x8
245x6

Standing Calf Raise

225X10
225X10
225X10

Nutrition

Cals: 2,114
Fat: 100g
Carb: 59g
Protein: 236g

I'm on it baby!!

JamesBOMB
03-02-2006, 05:47 PM
Nice:)

1 extra set per excesize wont take that long. Plus, you cant have a time limit if you want muscle!

John04Civic
03-02-2006, 07:28 PM
Nice:)

1 extra set per excesize wont take that long. Plus, you cant have a time limit if you want muscle!
True, its just hard some days with school and homework if you get my drift..

Today: Rest day

Nutrition

Cals: 2,271
Fat: 131g
Carbs: 71g
Protein: 202g

John04Civic
03-05-2006, 03:22 PM
Today: Sunday March 5th

Chest..

DB Press

65X8
65X8
70X4

Inc. DB Press

55X8
55X6

Dips

50X8
50X6

Chin Ups

9
6

Deadlifts

135X8
205X8
205X6

BB Rows

95X10
105X10
105X10

Shrugs

295X5

Nutrition near the night's end...

John04Civic
03-15-2006, 04:15 PM
Sorry for the lack of updates guys..

I have been getting situated in my new job.. Which I now I have been.. So I am back!

Anyways,

Chest

175X6
190X3

Inc DB Press

55X8
55X8

Dips

10
4

Deadlifts

135X8
205X8
205x8

DB Rows

35X10
45X10
50X10

DB Shrugs

65X10
75X10

Comments..

Today I just wasn't feeling it. Mentally I was out of it. Why? Don't know, I think meal placement has a big deal, along with mentality. Bad days happen ya know? I'll do MUCH better next time.

Food wise..

Cals: ~1,902
Fat: ~74
Carbs: ~86
Protein: ~184

JamesBOMB
03-15-2006, 06:11 PM
It happens, some days you wanna whoop ass, some days you could care less. Just keep those sets up:clap:

John04Civic
03-20-2006, 06:57 PM
New Employment is making this harder.. But on a personal note, this job is a KEY factor in my career, so I just gotta deal with it! :)

Anyways,

Chest Day ( I have hit the other body parts on other days, but today I have time to post!)

Bench

175X7
190X4
50X8 (Dumbell Cooldown)

Inc. DB Press

65X2 (Tried to see if I could do it!)
55X7
55X6

Deadlifts (BIG gains today)

135X8
245X8
245X8 (40 lb increase!!!)

DB Rows

55X10
55X10

Shrugs

245X10
245X10

Bring it on Fukkers!!!!

Seriously, I was sweating BAD after the Deadlifts.. REALLY bad, so I think its safe to say, those kicked my ass for the evening!

Nutrition:

Cal:1,574
Fat: 52
Carb: 61
Protein: 211

Protein Calories: 870 (Going to start keeping track of this too!)

Oh yeah, I also bought body fat calipers! Seems I have A LOT less Bodyfat than what my scale tells me. I'll take some readings tomorrow morning when I have the least in my system.

JamesBOMB
03-21-2006, 05:11 PM
245 deadlifts? I can do 300 and Iv done them maybe 10 times in my life:strong: :angel:

John04Civic
03-29-2006, 08:38 PM
Hit the gym today for Chest. ( I have been hitting it in my absence, don't worry!!)

DB Press

50X10
65X10
65X6
70X3

Inc DB Press

60X5 (This was my last exercise. I was so tired I couldn't lift em up for a second set! :( )

Dips

50X8
50X7

Deadlift
135X8
245X8
245X8

DB Rows

60X10
60X10

Shrugs

245 X 10
245 X 10

I am really getting tired of bench press. I am going to post a thread about it and get some input before I put it away for good.

Routine wise, I think its time to change up, my sheet has filled up, so why not start with a new routine??

I am thinking about taking a newer approach.. Possibly only 3 to 5 exercises, but 4 to 5 sets for each one and heavy weights. Gives me a new way of looking at things. I will ask for input of course.

Nutrition wise, haven't weighed myself or taken a body fat measurement. I will do that tomorrow.

Good night!!

John

JamesBOMB
03-29-2006, 09:33 PM
change it up. use barbell for a while, use machines for a while. I personally am sick of barbell for bench, and moved to dumbell and I am happy so far. Try barbell or machine for 6 or so weeks, just be focused

John04Civic
03-30-2006, 03:41 PM
change it up. use barbell for a while, use machines for a while. I personally am sick of barbell for bench, and moved to dumbell and I am happy so far. Try barbell or machine for 6 or so weeks, just be focused
Agreed. I'm thinking about doing a 5X5 routine with only 4 exercises per body part... Thinking of splitting Chest, Shoulder + Back, Arms, Legs (Abs thrown in on probably leg day)

John04Civic
04-03-2006, 04:58 PM
Ugh.. Seems school has just came down on me all at once!! I won't be hitting the gym much this week.. It just blows having a 12 page paper due in a few days eh? Oh btw.. I'll be 21 this Sunday!! ALRIGHT!!

JamesBOMB
04-03-2006, 09:19 PM
Atleast youll never over train, always taking breaks!

And dang your old:p im 21.5:rolleyes:

John04Civic
04-05-2006, 04:53 PM
You made me feel bad man..

So I hit the gym!

Doing a 5X5 routine posted by another member..

Heavy Inc. DB Curls

45X5
45X3
45X4
45X3
45X1

Leg Press

400X5
400X5
400X5
400X5
400X5

Bent Over Row

105X5
105X5
105X5
105X5
105X5

Dips

35X5
35X5
35X5
35X5
35X5

JamesBOMB
04-05-2006, 08:20 PM
Nice leg press!:dj:

Hows the diet comming along?

John04Civic
04-05-2006, 10:00 PM
Nice leg press!:dj:

Hows the diet comming along?
Thanks man!!

Its coming okay I guess. I've dropped a little over 10 lbs now and about 2% (according to my scale at home) of body fat. I'm going for that 6 pack before I begin my bulk again.

This time on the bulk, just food and creatine, no ****ing weight gainers anymore.

I got pics up man I want your 2 cents..

Thread is:

http://www.wannabebigforums.com/showthread.php?t=77406

I'm seriously considering shaving my chest hair too (got lots of body hair.. ugh :( ) But I'm gonna lookinto it first.

John04Civic
04-07-2006, 02:10 PM
Hit the gym HARD today:

This routine involves light lifting days along with medium lifts.. today with a light day (I modded it some of course to fit my needs, theywill be specified)

Deadlift (Light)

185X5
185X5
185X5
185X5
185X5

Pullups (Light)

5
5
5
5
5

Military Press (Light)

95X5
95X5
95X5
95X5
95X5

Dumbell Press (Heavy Biatch!!)

75X5
75X4
75X4
75X3
75X5 (spotter)

HLR's

10
10
10
10
10

Gettin on it! :)

Next I'm gonna do some thinking about my diet and work on liquidfying it more and more.