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d'Anconia
07-04-2005, 12:23 AM
Well I've decided that it's now time to keep a journal. I had been keeping a journal in a little notebook during the last 4 months or so but unfortunately some jerk broke into my car a couple weeks ago and decided that he wouldn't really spare anything that was inside of my car. I miss my journal more than the clothes that he took. I suppose this is a way to back up

Here is a link to pictures of me on May 25th, 2005. I've seen quite some improvement since then though and will post up some more pics within the next month.

http://www.wannabebigforums.com/showthread.php?t=64884

Let the journals begin!

Unholy
07-04-2005, 12:36 AM
good luck man

fixationdarknes
07-04-2005, 12:49 AM
That sucks that he took your journal. Good luck with the cut.

d'Anconia
07-04-2005, 12:52 AM
Sunday, July 3rd, 2005
Shoulders/Biceps/Triceps

Weight: 191 lbs

Exercise llWeightll llRepsll llDifficulty(1-10)ll
Arnold Press 50 8 8*
55 8 8
60 6 9

Arm Raises 30 9-9 8
(DB at 45˚) 35 7-7 9.5

Shrugs 135 10 8.5**
(H.S. Mach.) 145 8 9.5**
145 7 9.5**

Bench Press 135 12 6
(Narrow Grip BB) 185 8 8

Tricep Pulldown 90 10 8
(Cybex Mach.) 110 4.5 10

Arm Curls 97.5 6 10
(Barbell) 97.5 5 10

*More of a warmup, just getting used to the motion since I usually just do chest press. Set wasn't done 'til failure.
**Having difficulties with the grip on this machine (on shrugs in general actually)

Worked out at L.A. Fitness in Vista with my little brother. Pretty f*cking big place but it closed at 8 PM when it usually closes on Sundays, pretty early for Sundays if you ask me. Bastards Couldn't get a session of HIIT in though because I ended up going bowling with my friends LOL.

d'Anconia
07-04-2005, 12:52 AM
LOL So much for trying to align the columns... anyone know how to do this?

fixationdarknes
07-04-2005, 12:53 AM
I dunno...but all I know is that it won't let you space something a lot, it will just bring it back to normal.

d'Anconia
07-04-2005, 11:27 AM
Oh well, not a big deal.

pfc3rex
07-04-2005, 01:10 PM
Yeah spacing sucks in this forum, I wish you could use html for that but oh well. Yeah man that sucks about your notebook, its good to reflect back on your starting results. My first notebook is almost filled, that's why I created a journal aswell. Keep up the hard work, and let the ripping begin!

d'Anconia
07-09-2005, 07:54 PM
Tuesday, July 5th, 2005
Abs/Obliques/Lower Back

Weight: 193.5 lbs
Body Fat %: 13.3

Exercise........................llWeightll.....llRepsll.....llDifficulty(1-10)ll
Inclined Crunches............BW+10.........12...............8.5
(W/Plate).......................BW+10.........10...............9.0

Torso Rotation..................150..........12-12............8.0
(Cybex Machine)...............170..........12-12............9.0

Obliques..........................45............12-12............9.0
(Hanging)........................55............10-10............9.5

Weighted Crunches...........160.............12..............8.0
(Nautilus)........................180.............10..............9.0

d'Anconia
07-09-2005, 08:00 PM
Thursday, July 7th, 2005
L.A. Fitness in Escondido
Chest/Back

Weight: 194 lbs

Exercise........................llWeightll.....llRepsll.....llDifficulty(1-10)ll
Chest Press......................90..............7.................8.5
(Flat Bench and DBs)..........95..............5................9.75

Cable Flys.........................60.............10................7.0
(L.F. Machine)...................75.............10................9.0

Lat Pulldown.....................195............6.5...............9.0
(Wide Grip).......................195.............5................9.75

Rows...............................70............10-10..............7.0
(DBs)...............................80............10-10..............8.0

d'Anconia
07-09-2005, 08:12 PM
Saturday, July 9th, 2005
L.A. Fitness in Escondido
Legs/Torso

Weight: 193 lbs
Body Fat %: 13.4

Exercise........................llWeightll.....llRepsll.....llDifficulty(1-10)ll
Squats.............................335............9................9.0
(Squat Rack).....................355............7................9.5

Leg Extension....................170............10...............8.5
(L.F. Machine)...................180............10...............8.5

Straight Leg Deadlift...........185............10...............7.5
(BB).................................225.............8...............8.5
......................................245.............6...............9.25

Standing Calf Raises...........295.............12...............8.0

Seated Rotary Calf Raises....250.............12...............8.0
(L.F. Machine)...................270.............12...............8.0

Hip Adductor.....................150.............12...............7.5
......................................170.............14...............7.5

Hip Abductor.....................140.............10...............8.5
......................................140.............10...............8.5

Inclined Crunches...............BW..............16..............7.0
(W/Plate)........................BW+10...........12..............8.0

Obliques...........................70..............12-12...........7.5
(DBs)...............................85..............12-12...........8.5

Weighted Crunches............140...............12.............8.25
(Nautilus Machine).............155...............11..............9.5



To be quite honest I was surprised that I was even able to lift at all today. Big party last night which involved me getting drunk and climbing fences and saying really stupid stuff. We were at my friend's house and he and I got into an argument so I ended up sleeping in my car from about 12AM to 6:30 AM and then drove home to sleep in until about 11:30 AM. I'm finally starting to get to that point where the barbell really sags when I squat which is flattering. There was some really good looking girl in the gym today and I'm pretty sure she was checking me out, I should kick myself for not going up and talking to her but hey I've seen her around there before so there will be opportunities in the future.

fixationdarknes
07-09-2005, 08:13 PM
Pretty consistent work here. Are you ripped yet? :D

d'Anconia
07-09-2005, 08:16 PM
LOL not quite yet. Once I get my BF % under 10 I'll look really good I'm sure. Not that I don't look good now in fact I look a lot better and bigger than 2 months ago when I first started lifting consistently.

I really wasn't able to lift too much this week because I had personal training clients early in the morning which screws with my sleep and energy levels etc. I hate lifting if I'm not 95-100% awake.

d'Anconia
07-16-2005, 09:47 AM
Tuesday, July 12th, 2005
L.A. Fitness in Escondido
Shoulders/Bi/Tri

Weight: 191 lbs
Body Fat %: 12.7

Exercise........................llWeightll.....llRepsll.....llDifficulty(1-10)ll
Arnold Press..................................Warmup...........................
(Dumbbells)........................60............8.................8.5
.......................................65...........3.5................LOL

Arm Raises.........................35...........7-7................9.5
(45-degrees and DBs)..........35...........6-6...............9.75

Shrugs..............................90............12.................8.0
(Rack)..............................105...........12................8.75
......................................135...........10................9.25

Narrows Grip Press..............185............7.................8.75
(Barbell and Flat Bench).......185............5.................9.5

Arm Curls...........................90.............7.................9.0
(EZ Bar)............................90.............5.5...............9.5

Tricep Pulldown..................130...........10................8.0
(Rope)..............................150..........6.5................9.0

Hammer Curls.....................35............7-7...............8.5
(DBs)................................40.............6-6..............9.0

*Had problems with the grip during shrugs... I always have a problem with the grip during shrugs I need either chalk or wrist wraps.

d'Anconia
07-16-2005, 09:52 AM
Friday, July 15th, 2005
L.A. Fitness in Escondido
Chest/Back

Weight: 191 lbs
Body Fat %: 12.6

Exercise........................llWeightll.....llRepsll.....llDifficulty(1-10)ll
Chest Press...................................Warmup...........................
(DBs)...............................90............7.25..............9.0
......................................95.............5.5..............9.25

Flys.................................45.............10................8.5*
(DBs)...............................45..............8................9.25*
......................................35..............8................8.75

**

*Having problems with my shoulder during Flys. Keeping arm straight and going deep feels much too awkward on my shoulders (both are slightly injured).
**Could not get around to back workout because I ran out of time... it was Friday evening and I have parties to go to and ladies to talk to and alcohol to drink and bud to smoke... I will finish the workout probably Sunday or Monday when I get back from Catalina**

d'Anconia
07-24-2005, 04:02 PM
Monday, July 18th, 2005
L.A. Fitness in Escondido
Back

Weight: n/a
Body Fat %: 12.6

Exercise........................llWeightll.....llRepsll.....llDifficulty(1-10)ll
Lat Pulldown...................................Warmup...........................
(Cable+Wide Grip)..............195............8...............9.25*
......................................195............8...............9.75
......................................200............7................10

Rows................................90..........10-10............8.75
(DBs)...............................90...........10-10...........9.25

Back Fly...........................135.............7...............9.0
(L.F. Machine)...................135.............7..............9.25

Back Fly............................45.............10..............8.75**

*Had problems keeping a good grip so had to stop for a sec to fix the grip
**This exercise feels awkward

d'Anconia
07-24-2005, 04:10 PM
Tuesday, July 19th, 2005
L.A. Fitness in Escondido
Legs

Weight: n/a
Body Fat %: n/a

Exercise........................llWeightll.....llRepsll.....llDifficulty(1-10)ll
ATF Squats....................................Warmup.........................
(Squat Rack).....................295............8................8.25*
......................................335............5................9.25
......................................335............6................9.25

Leg Extension....................190............9................9.0
(Cybex)............................220............8...............9.25

Glute..............................162.5.........10-10............8.5
(Cybex)..........................162.5..........10-10...........8.75

Straight Leg Deadlift...........225.............7...............8.75
(BB)................................275..............7...............8.75

Rotary Calf Extension.........210.............12...............7.5
(Cybex)...........................270.............12..............8.25
.....................................310.............14...............9.0

Seated Rotary Calf Raises....250.............12...............8.0
(L.F. Machine)...................270.............12...............8.0

*Just getting used to going deep on the ATF squats

d'Anconia
07-24-2005, 04:35 PM
Tuesday, July 19th, 2005
L.A. Fitness in Escondido
Torso

Weight: n/a
Body Fat %: n/a

Exercise........................llWeightll.....llRepsll.....llDifficulty(1-10)ll
Weighted Crunches............185...........12...............9.25
(Nautilus).........................195...........10...............9.5
......................................195...........10..............9.75

Weighted Crunches..........BW+10.........10...............9.0
(Steep Incline+Plate)

Obliques............................90..........12-12............8.5
(DBs)...............................100..........12-12...........9.0

Torso Rotation...................190..........10-10...........9.0
(Cybex)............................200..........10-10..........9.25

Back Extension................BW+35..........10..............8.5
(Hanging+DB)..................BW+45..........10..............9.0

d'Anconia
07-24-2005, 05:08 PM
Tuesday, July 19th, 2005
L.A. Fitness in Escondido
Chest

Weight: n/a
Body Fat %: n/a

Exercise........................llWeightll.....llRepsll.....llDifficulty(1-10)ll
Chest Press...................................Warmup............................
(Flat Bench+DBs)...............95.............7.................9.0
.....................................100............5.5...............9.5*

Flys.................................35.............10...............8.75**
(DBs)...............................40..............8................8.75**
......................................40..............8................9.0**

Flys................................135.............9................8.75**
(Life Fitness+Bent Arm)

*Boom! First time pressing DBs in the triple digits, big step up from the 70's I used to press back in March.
**For some reason (probably due to my shoulder injuries and inflexibility) my arms feel really unstable and start to hurt when they come parallel to my chest in the frontal plane so I try not to go too far back when doing flys.

d'Anconia
07-24-2005, 05:21 PM
Thursday, July 21st, 2005
L.A. Fitness in Escondido
Shoulder

Weight: n/a
Body Fat %: n/a

Exercise........................llWeightll.....llRepsll.....llDifficulty(1-10)ll
Arnold Press...................................Warmup............................
(DBs)...............................65.............6................9.0
......................................65.............5...............8.75

Arm Raises.......................35............7-7..............9.25
(DBs at 45 degrees)...........35............7-7..............9.25
.....................................35............6-6..............9.5*

Front Shoulder Rotation......15.............12...............8.75
(DBs)..............................15.............13...............9.0

Shrugs...........................145.............13...............8.25
(Hammer Strength)...........170.............12...............8.5
....................................180.............12...............9.25
....................................180.............12...............9.25

*Had some pain in the shoulders during this. Surprise surprise...
(DBs)

***I also maxed out on bench before my shoulder workout. I repped 275x1 after getting hardly any sleep the night before and being practically starving for food when I maxed. I'm still happy with it cuz that means I've been averaging 20lbs/month for the last three months and I might be able to get over 300 by the time I start school. What I still don't understandt hough is how my chest has hardly grown at all during this time. Oh well.***

d'Anconia
07-24-2005, 05:29 PM
Friday, July 22nd, 2005
L.A. Fitness in Escondido
Bicep/Triceps

Weight: n/a
Body Fat %: 12.4

Exercise........................llWeightll.....llRepsll.....llDifficulty(1-10)ll
Narrow Grip Press..........................Warmup............................
(Flat Bench+BB)................185............6................8.75*
......................................185...........5.................9.0*

Tricep Pulldown.................150............9................8.75
(Rope+Cable)....................165...........5.5...............9.5

Arm Curls.....................................Warmup............................
(EZ-Bar)..........................90.............8.................9.75**
.....................................90.............6.................9.75**

Hammer Curls...................40............7-7................8.5
(DBs)..............................45...........6-5................9.0

*Very close grip (ie 4-5 inches apart max)
**Woohoo! Time to up the weight and hit the 100lb mark on my barbell curls.

d'Anconia
07-24-2005, 05:56 PM
Well I just wanted to reflect on my weightlifting experience so far and on life in general.

First of all I will openly say that the gains that I have made so far are pretty much amazing. All of my lifts are steadily increasing and I'm looking better and better.

Anyway yesterday I went to my friend's house and one of my other friends who hadn't seen me in about 2 weeks said I looked noticeably bigger since last time he saw me and referred to me as "yolked". My other friend thinks that I'm "addicted" to lifting weights and thinks that if I keep lifting that I'll get too big. He doesn't want me to be that big freak gym rat guy who you always see in the gym and I agree with him.

My first few weeks of seriously lifting, which was in May and early June was a bit of a bulking period. I decided after a while to do the impossible and cut the bodyfat down while still increasing my strength which has worked remarkably well. In the last few weeks I've gone from just under 14% bodyfat to about 12.5% bodyfat which I like and will keep on doing until I get down under 9% or so. After that I'll maintain my bodyfat % while slowly increasing my lifts for a while. I've noticed that spreading my meals out during the day works really well to decrease caloric intake.

Since I started lifting seriously and checking out this sight I've learned a lot and gotten certified for personal training, which is going might fine.

Also I've noticed that when I start working out at the gym I definitely get looks from ladies in the gym and often have clients that compliment me and stuff. It's funny because even back in high school girls thought I was buff and good-looking and now I'm definitely a couple levels above that.

Anyway I'm feeling good and healthy, I'm looking good, I'm making decent $ from personal training, and I'm going to be heading back to school in less than a month.

defcon
07-24-2005, 06:57 PM
Good luck with the cut man, I feel your pain.

d'Anconia
07-27-2005, 11:57 PM
Tuesday, July 26th, 2005
L.A. Fitness in Escondido
Back

Weight: n/a
Body Fat %: n/a

Exercise........................llWeightll.....llRepsll.....llDifficulty(1-10)ll
Lat Pulldown...................................Warmup...........................
(Cable+Wide Grip)..............200............8...............8.5
......................................205............7..............8.75*
......................................210............7...............9.0*

Rows................................90..........10-10............8.75
(DBs)................................95..........10-10...........9.25
.......................................95..........10-10............9.5**

Back Fly...........................135............7.5.............8.5***
(Straight Arm Life Fitness)...140.............6...............9.0
......................................140.............6...............9.5

Back Fly............................45..............5...............9.5
(Cybex Cable)

*Grip slip
**Left side is weaker
***Not full R.O.M.

d'Anconia
07-28-2005, 12:05 AM
Tuesday, July 26, 2005
L.A. Fitness in Escondido
Torso

Weight: n/a
Body Fat %: n/a

Exercise........................llWeightll.....llRepsll.....llDifficulty(1-10)ll
Weighted Crunches.........................Warmup..........................
(Steep Incline+Plate).......BW+10..........14...............7.5
...................................BW+20..........8.5..............9.0
...................................BW+20..........6.5..............9.5

Weighted Crunches...........195.............11...............8.75
(Nautilus)........................205............8.5...............10

Obliques...........................105..........12-12............8.75*
(DBs)...............................105..........12-12............9.0*
......................................110..........10-10............9.25*

Torso Rotation...................200..........12-12...........9.25**
(Cybex)............................205..........12-12...........9.25

*Grip slip
**Right oblique was weaker during this set for some reason.

d'Anconia
07-28-2005, 12:15 AM
Wednesday, July 27th, 2005
L.A. Fitness in Escondido
Legs

Weight: 190lbs
Body Fat %: 11.9%

Exercise........................llWeightll.....llRepsll.....llDifficulty(1-10)ll
ATF Squats....................................Warmup.........................
(Squat Rack).....................335............8................8.75
......................................335............5................9.25
......................................335............6................9.75*

Deadlift............................275............9................8.5**
(BB)................................315............5................9.25***

Leg Extension....................225............9................9.0
(Cybex)............................230............9................9.0

Straight Leg Deadlift...........275.............5...............9.0
(BB+Platform)....................275..............6...............9.0

Rotary Calf Extension.........310.............14...............8.75
(Cybex)...........................330.............14...............9.0
.....................................340.............13...............9.25

Hip Adductor....................170..............14...............8.5
(Life Fitness)....................190..............16...............9.0

Hip Abductor....................120..............14...............8.75
(Life Fitness)....................140..............12...............9.0

*Good set
**No platform at all
***Used one plate as a platform

This workout took a whole 1hr 40min to complete since I was doing so many sets and taking pretty long rest periods between sets. Anyone think I might be overtraining? I might take out a set of squat and a set of leg extension maybe.

d'Anconia
10-05-2005, 01:49 PM
Well it's time for me to play catch-up here...

Thursday, July 28th, 2005
L.A. Fitness in Escondido
Shoulders

Weight: n/a
Body Fat %: n/a

Exercise........................llWeightll.....llRepsll.....llDifficulty(1-10)ll
Arnold Press...................................Warmup............................
(DBs)...............................65.............7...............8.75
......................................70.............5...............9.25
......................................70.............4................9.5*

Arm Raises.......................35............7-7..............9.0
(DBs at 45 degrees)...........35............6-6..............9.0
.....................................35............6-6..............9.0

Front Shoulder Rotation......20.............12...............8.75**
(DBs)..............................20.............13...............9.25**

Shrugs...........................180.............12...............9.0
(Hammer Strength)...........205.............12..............9.25***
....................................205.............12...............9.25***

*Almost f*cked up my shoulder
**Difficult for my shoulder
***Difficult to get a good grip

d'Anconia
10-05-2005, 01:52 PM
Friday, August 5th, 2005
L.A. Fitness in Escondido
Chest

Weight: 187
Body Fat %: 11.6

Exercise........................llWeightll.....llRepsll.....llDifficulty(1-10)ll
Chest Press...................................Warmup............................
(Flat Bench+DBs)..............100.............6................9.25
.....................................100.............5................9.25
.....................................100.............4................9.25

Flys.................................40..............8................9.0
(DBs)...............................45..............7................9.25

Flys................................165.............9.................8.0
(Life Fitness+Straight Arm)

d'Anconia
10-05-2005, 01:58 PM
Friday, August 5th, 2005
L.A. Fitness in Escondido
Back

Weight: n/a
Body Fat %: n/a

Exercise........................llWeightll.....llRepsll.....llDifficulty(1-10)ll
Lat Pulldown...................................Warmup...........................
(Cable+Wide Grip)..............210............8...............9.5*
......................................215............6...............9.5*
......................................215...........5.5.............9.5*

Rows................................95..........10-10............9.0*
(DBs)...............................100..........10-10...........9.0*

Back Fly...........................140............10.............8.5*
(Straight Arm Life Fitness)...165............5.5............9.5

*Used straps for grip

Sensei
01-09-2006, 02:48 PM
You still keeping a log?

M.J.H.
01-09-2006, 04:12 PM
I'm cutting it up too bro, hang in there. :thumbup:

d'Anconia
04-17-2006, 06:39 PM
Okay, so it's been quite a while since I've updated this log. The problem is that I don't feel like typing in all the #'s and all that for all the lifts, etc that I do. What should I do? Well I've started scanning my workout log and turning it into image files. While it's hard to reduce the image to under 100kb for uploading (as I did this time, because the actual area that I scanned wasnt' large), in the future I will either use a putfile-like website or find a way to get my college ISD to give me a webpage on which I could upload any type of files (aiming toward pics and videos with regards to you guys).

Anyway up until the last week I have been making it to the gym a ton because I am working at the rec center and naturally that makes it easier to get lifting. My diet has been all over the place usually depending on how my bank account is doing. God I hate how bad my diet is but it's college so what can I do? Money is tight and I hate spending time cooking food. My diet is based a lot on chicken, steak, mashed potatoes, honey bunches of oats, and tons of lactose-free milk.

Lately I've moved from DBs on bench to BBs and have seen great results in that I'm moving up quickly in weight. I've also stopped using straps on deadlifts and my grip strength is just about caught up. All of my lifts are progressing fine but if I had to narrow one down that is difficult, it'd be shoulder press.
I switched from Arnold press to shoulder press because I was stuck on Arnolds but I have a feeling that once my diet is on check that I'll be fine. I'm currently on a bulk and weighing about 203lbs so it's going VERY slow.

School will be done with soon and I'll be staying at school for the summer attending summer school and doing tons of personal training. Needless to say this should give me a good amount of money and tons of time to lift. I'm going to bulk for a while until I get to 215-220lbs and then do a cut.

In August I will be going to Australia so I'll keep continuing my lifting there and will probably do a cut once I'm done with my bulk. After that I will be around 200-205lbs with ~10% bodyfat. I'll decide where to go from there when I get there.

BTW I think my bulk is getting a little extra boost from the alcohol I drink at college but naturally there are other consequences from drinking but I'll just deal with it.

As for the image file:
1.) Weight is on the upper-cell. Repetitions are on the lower cells. If it is a lift where I do not alternate sides then it goes "reps/difficulty" and it should be noted that "difficulty" is basically only for my use since only I truly understand what that # means (not as simple as one would think). If it's a lift where I switch sides then it will be "left side/right side" and usually those numbers will match up and I assume the difficulty was roughly where it should be.
2.) BW = body weight. "+" means I should go up in weight, "-" means I should go down in weight to get to the repetition range I would like to be in.
Most of the other stuff is self-explanatory. What's new within the last few weeks is that I've been slightly following "Hypertrophy Primer" as posted by PowermanDL where I start off with heavy weight/low reps and during isolation movements or a later set of the initial compound movement I will do lighter weight/high reps.
3.) For some reason weighted crunches are nowhere in there, I think I scanned it or cropped it incorrectly.
4.) Currently I'm only on protein, multi vitamins, and ETS. I'm going to add creatine to that equation in a week or so (when I get my next AtLarge shipment).

ie heavy squats, light leg extension. 2 sets heavy leg curls, 1 set light leg curl. 2-3 sets heavy shoulder press, maybe 1 light set of shoulder press but also 2 lighter sets of lateral arm raises. 3 sets heavier chest press, 1-2 sets light cable flys and tricep pulldown.
You guys get my drift. I haven't lifted in a week or so because a.) Easter, b.) sunburn, and c.) somehow I managed to get a bruise deep in my back near my lung so when I inhale deeply it aches a little (I think I got it from pinching my back too much during last session of chest press).

Any comments are welcome, when I fill out the forms more I will update things.

d'Anconia
04-21-2006, 08:33 PM
Today I weighed in at a whopping 208lbs. Granted I had just eaten a fatty meatball sub but still it is the most I have ever weighed. Ever.
Kinda a strange feeling.

TTT
04-22-2006, 12:16 AM
Fat bastard :D Hehe, just kidding.

Good work. Glad to see someone's gaining weight.

d'Anconia
05-08-2006, 03:37 PM
Finally got back into the gym today after only working out once in the last two weeks. My lungs seemed to handle most of it okay so we'll see how the lungs feel tomorrow.

Strangely enough my working sets on DB flat bench chest press were higher than last time I did DBs. Last time I used DBs was probably about 5 weeks ago and then I did maybe 2 workouts with BB and then two weeks off. Last time I did DBs I got 100x6 but today I got 100x8 which I believe is a personal best for me.
Now if only I could get my BB bench max above 275...

d'Anconia
06-13-2006, 06:42 PM
Haven't updated in a while but added some photos on my "Pictures of Me" thread (linked at the bottom of my sig).

BTW I will be adding a video of myself performing squats within a few days.

d'Anconia
08-09-2006, 02:45 AM
Okay so I'm going to start posting up the series of workouts that I've had during the past few months, hopefully as image files taken from Excel.
I usually have 5 days:
Chest/Tri
Back/Bi
Shoulders
Legs
Torso

So about 5 days and average one workout per muscle group per week.

Anyway here are my chest workouts for the last few months:
*Notes*
-Weight/Sets in italics means that they were done with DBs (hence the lighter weight)
-The blue is there for you to decipher between workouts. Single workouts are done top to bottom and left to right.
-Top numbers are weight, bottom numbers are repetitions. In the case of alternating repetitions (ie hammer curls), it is the amount of repetitions per side... so how many reps each muscle is getting. This won't apply for chest workouts.

http://i77.photobucket.com/albums/j74/danconia/ChestWorkouts.jpg

I will upload my other workouts tomorrow (assuming enough time).

d'Anconia
03-02-2009, 02:52 AM
http://i77.photobucket.com/albums/j74/danconia/ChestPressData-1.jpg

http://i77.photobucket.com/albums/j74/danconia/ChestPressChart.jpg

http://i77.photobucket.com/albums/j74/danconia/ChestPressBarbellData.jpg

http://i77.photobucket.com/albums/j74/danconia/ChestPressBarbellChart.jpg

http://i77.photobucket.com/albums/j74/danconia/DeadliftData.jpg

http://i77.photobucket.com/albums/j74/danconia/DeadliftChart.jpg

http://i77.photobucket.com/albums/j74/danconia/WeightedCrunchestData.jpg

http://i77.photobucket.com/albums/j74/danconia/WeightedCrunchesChart.jpg

http://i77.photobucket.com/albums/j74/danconia/ArnoldPressData.jpg

http://i77.photobucket.com/albums/j74/danconia/ArnoldPressChart.jpg

http://i77.photobucket.com/albums/j74/danconia/SquatsData.jpg

http://i77.photobucket.com/albums/j74/danconia/SquatsChart.jpg