View Full Version : Underwear Model? No. I want to be a Monster.

WannaBeMASSIVE

08-24-2005, 09:06 PM

Hi all.

Starting this journal so that I can focus my training and diet.

Replies are not necessary, but any comments would be appreciated :)

Stats

Age: 18

Weight: 130-134lbs, 61-62kg

Height: 5" 11'

BF: 10% ?

Goals

200lbs with not *too* much bodyfat, but I have no desire to be shredded to pieces.

Be a strong dude, atm I'm quite weak.

Workout - 25/07/05 - Legs

* All weights are in kilograms *

Squats - ATF

25 x 4

22.5 x 5

22.5 4

22.5 x 4

Leg Press

80 x 8

100 x 6

110 x 5

115 x 3.5 (Partial Rep)

SLDL w/ EzBar

30 x 8

35 x 8

40 x 8

45 x 6

*Could have gone up to 50-55kg, but will leave that for next workout*

Seated Leg Curl

40 x 8

40 x 6

35 x 6.5

45 x 8

*Gonna drop this exercise, it just doesn't feel right... or something :confused: What are some other good Hamstring exercises? *

Calf Raises

40 x 12

50 x 12

60 x 11

70 x 9

Diet

See Fitday Sig

Built

08-24-2005, 09:07 PM

Lookin' for fitday sig...

WannaBeMASSIVE

08-24-2005, 09:12 PM

Hmm.

Let's see now...

EDIT: Hooray! :evillaugh

Teh BDK

08-25-2005, 12:16 AM

You might not have the position quite right on the lying leg curl. If it still sucks, try doing a standing leg curl if they have one.

The best ham move in my opinion is good mornings or SLDL.

Built

08-25-2005, 01:04 AM

Carbs are okay, but you'll probably want to eat a little more protein and or fat - those cals don't look very high to me. They're basically my maintenance calories.

WannaBeMASSIVE

08-25-2005, 09:22 PM

Friday 26/07/05 - Workout - Chest and Triceps

BB Flat Bench

20 x 9

25 x 5

22.5 x 5

22.5 x 5

22.5 x 5

DB Incline Bench

20 x 10

25 x 10

30 x 5

30 x 5

30 x 4

*These felt awesome.*

Tricep Dips

BW x 3

BW x 2

BW - 4 x 2

BW - 5 x 4

BW - 5 x 4

*These didn't feel awesome. My triceps are like slugs sticktaped to the back of my arms. Note to self - Get stronger 'ceps.*

Closegrip Bench

2.5 x 8

5 x 7

5 x 7

7.5 x 6

*Felt pretty good, could have gone more weight. Next workout.*

Skullcrushers

2.5 x 4

2.5 x 4

2.5 x 3

Bar x 4

2.5 x 3

*1st time doing SC's, focused on form etc. Oh, and they hurt.*

Diet

Check Fitday Sig.

Notes

Got 9 hours sleep last night.

Saw a cool Corvette at the gym. Red means it goes fast, am I right??

Feel like I'm getting a good understanding of the Mind over Muscle connection.

:ninja:

WannaBeMASSIVE

08-28-2005, 01:13 AM

Sunday 28/07/05 - Misc. Workout

Farmer Walk

20kg water kegs in each hand.

Walked about 250-300 metres, stopped 7 times.

WannaBeMASSIVE

08-28-2005, 09:04 PM

Monday 29/07/08 - Workout - Shoulders

Wow, almost September. This year has gone by far too quickly.

Smith Military Press

30 x 7 (+1R)

30 x 7 (+1R)

32.5 x 4 (+2.5kg)

32.5 x 3.5 (+2.5kg)

32.5 x 3.5 (+2.5kg)

Arnold Press

25 x 7 (+1R)

25 x 7 (+1R)

25 x 7 (+1R)

30 x 3 (+5kg)

Lateral Raise

4 x 16 (+4R)

5 x 14 (+6R)

5 x 12 (+4R)

6 x 10 (+1kg)

Shrugs w/ DB

50 x 16

55 x 16 (+4R)

55 x 14 (+2R)

60 x 9 (+5kg)

60 x 8 (+5kg)

Diet

Check Fitday Sig - 29th.

:ninja:

Matt04

08-28-2005, 10:46 PM

hey man were a fairly similar build, good luck with your goals.

WannaBeMASSIVE

08-29-2005, 07:20 PM

Tuesday 30th - Back + Biceps

Deadlift

40 x 8 (+1R)

45 x 4 (-1R)

45 x 5

50 x 3 (+5kg)

*Wow, deadlifts are brutal. When I get to the top of a rep (locking out??) I feel like passing out.*

Chinups

BW x 5

BW x 5

BW x 4

BW x 4.5

*Better than last week.*

T-Bar Rows

30 x 7

32.5 x 5.5

32.5 x 6 (+1R)

32.5 x 6 (+1R)

Hammer Curls

7 x 10 (+3R)

8 x 12 (+6R)

9 x 8 (+1kg)

10 x 4.5 (+2kg)

Diet

See Fitday sig - 30th.

WannaBeMASSIVE

08-31-2005, 08:05 PM

Thursday 1st September - Chest and Triceps

Flat BB Bench

20 x 10 (+1R)

22.5 x 7.5 (+2.5R)

25 x 5

25 x 5 (+1R)

25 x 4 (+1R)

Incline DB Bench

25 x 9 (-1R)

25 x 11 (+1R)

30 x 6 (+1R)

30 x 6 (+1R)

30 x 5

Dips

BW x 2.5

BW x 2

BW - 4 x 3

BW - 4 x 3

BW - 4 x 3

BW - 4 x 2.5

Closegrip Bench

5 x 11 (+1R)

7.5 x 9 (+3R)

7.5 x 10 (+4R)

10 x 6 (+2.5kg)

Diet

Check fitday sig - 1st September.

WannaBeMASSIVE

09-01-2005, 08:23 PM

Friday 2nd September - Legs

ATF Squats

22.5 x 5

22.5 x 4.5

25 x 4.5

25 x 4

25 x 3

Leg Press

90 x 8

100 x 7 (+1R)

115 x 6 (+3R)

115 x 3

SLDL w/ EzBar

40 x 8

50 x 7 (+10kg)

45 x 6

45 x 6

45 x 5

Calf Raises

50 x 15 (+3R)

60 x 12 (+1R)

70 x 8 (+10kg)

70 x 7

70 x 7

Diet

See fitday sig - 2nd

WannaBeMASSIVE

09-04-2005, 08:21 PM

Monday 5th September - Shoulders + Trapz

Wow, strange workout. Lifts were all over the place..

Smith Millies

30 x 6 (-1R)

30 x 4 (-3R) :cry:

30 x 6 (-1R)

30 x 5 (-2R)

Arnold Press

25 x 8 (+1R)

25 x 8 (+1R)

25 x 9 (+2R)

30 x 4 (+1R)

30 x 4 (+1R)

Lateral Raises

5 x 16 (+2R)

6 x 11 (+1R)

6 x 12 (+2R)

7 x 6 (+1KG)

Shrugs

50 x 16

50 x 11 (-5R)

55 x 8

50 x 9

50 x 9

50 x 8

*My grip/forearms wer failing well before my trapz. Maybe because I did a fairly intense farmer's walk session yesterday?*

Overall a dissappointing workout. I'm gonna bet I'm not eating enough, cals gonna be up a touch this week and see what happens.

WannaBeMASSIVE

09-05-2005, 08:07 PM

Tuesday 6th September - Back + Biceps

Enjoyable workout.

Deadlift

40 x 9 (+1R)

50 x 5 (+2R)

50 x 4 (+1R)

50 x 5 (+2R)

55 x 2 (+5kg)

Chinups

BW x 5.5

BW x 4

BW x 3.5

BW x 4

BW x 2.5 (v/ slow negatives)

T-Bar Row

30 x 8 (+1R)

32.5 x 6 (+1R)

32.5 x 4 (-2R)

30 x 4.5

*My biceps were pretty fatigued by this point, so they seemed to give out before my back*

Hammer Curls

7 x 11 (+1R)

9 x 10 (+2R)

10 x 4 (+1R)

10 x 5 (+2R)

:ninja:

Matt04

09-05-2005, 08:23 PM

awesome worokout man. deads are looking good

WannaBeMASSIVE

09-06-2005, 05:42 AM

Cheers, Matt.

Where abouts are you in Australia?

Matt04

09-06-2005, 08:27 PM

umm i live in sydney, are u from Australia???

WannaBeMASSIVE

09-07-2005, 07:07 PM

Thursday 8th September - Chest + Triceps

Workout started off fine, but then slowly went to **** as I started to run out of time.

Flat BB Bench

20 x 10

22.5 x 7

22.5 x 5

22.5 x 6

DB Incline Bench

30 x 8 (+2R)

30 x 9 (+3R)

35 x 4 (+5kg)

35 x 4 (+5kg)

Cable Fly's

20 x 9

20 x 8

20 x 8

20 x 10

Close Grip Bench Press

2.5 x 10

5 x 9

7.5 x 7

*Supersetted with...*

Skullcrushers w/ EzBar

2.5 x 4

2.5 x 4

2.5 x 2

Bar x 5

Bleh. I hate bad workouts, seems to ruin my day. :swear: :bang: :bash:

WannaBeMASSIVE

09-08-2005, 08:17 PM

Friday 9th September - Legs

Smith Machine Squats :(

20 x 10

20 x 10

22.5 x 12

*some jerk was using the squat rack and taking his tttttiiiiimmmmmeeeee.*

*Smith Machine Squats suck big time, so I decided to move on early.*

Stiff Leg Deadlift

40 x 10 (+2r)

40 x 7

40 x 5

40 x 4

40 x 7

*Focused on form.*

Leg Extension

30 x 12

35 x 12

40 x 10

40 x 10

42.5 x 9

*These hurt like hell. The last two reps of the 42.5 my legs were shaking like crazy.*

Calf Raises

60 x 15 (+3R)

70 x 10 (+2R)

80 x 7 (+10kg)

80 x 9

80 x 7

Leg Curl

35 x 10

35 x 10

37.5 x 7.5

*Would have done another set or two but ran out of time.*

WannaBeMASSIVE

09-11-2005, 08:06 PM

September 12th - Chest & Triceps

Weight: 59.5kg - 131lbs

Flat Barbell Bench

20 x 8

25 x 7 (+2R)

25 x 5

25 x 5

25 x 4

Incline Dumbell Bench

30 x 10 (+2R)

35 x 6.5 (+2.5R)

35 x 6

35 x 5

35 x 5

*Aiming for 40kg next w/o*

Weighted Bench Dips

BW x 12

BW + 5 x 11

BW + 5 x 10

BW + 5 x 10

BW + 7.5 x 9

BW + 10 x 8

Skullcrushers w/ Ez

Bar x 10

2.5 x 6 (+2R)

2.5 x 6

2.5 x 4

2.5 x 5

2.5 x 4

*Dammit, my triceps are so weak. :cry: *

Matt04

09-11-2005, 08:54 PM

nice workouts, i dont know how you get through all that with that ammount of volume.

WannaBeMASSIVE

09-12-2005, 06:14 AM

Yeah, sometimes I think I'm doing too much (ie: overtraining) but, I get so pumped up, I just keep on doing sets. I gotta find a balance, so that I get a good workout (sufficiently exercising both my muscles and brain) with the least amount of actual effort. I'm still learning - the iron game is fo' lyfe.

WannaBeMASSIVE

09-12-2005, 08:01 PM

Tuesday 13th September - Shoulders

Smith Military Press

30 x 8.5

32.5 x 3.5

32.5 x 4

30 x 6

Arnold Press

25 x 10

30 x 6 (+2R)

30 x 6 (+2R)

30 x 5 (+1R)

30 x 5 (+1R)

Lateral Raise

6 x 10 (+1R)

7 x 10 (+4R)

7 x 10 (+4R)

7 x 10 (+4R)

8 x 6 (+1kg)

DB Shrugs

55 x 16 (+5R)

60 x 16 (+7R)

60 x 12 (+6R)

60 x 11 (+5R)

60 x 8

Pretty good workout. Tomorrow's back day so I'm gonna DL myself a new PR. :ninja:

WannaBeMASSIVE

09-13-2005, 08:08 PM

Wednesday 14th - Back and Biceps

Deadlift

40 x 9

50 x 7

55 x 2

52.5 x 3

52.5 x 3

*need to work on form a little*

Pullups

BW x 6

BW x 4.5

BW x 4.5

BW x 4

Widegrip Lat Pulldown

30 x 10

35 x 9

37.5 x 5

37.5 x 6

*first time doing this exercise - i liked it, quite a bit.*

T-Bar Rows

32.5 x 7

32.5 x 6

32.5 x 5

32.5 x 6

Hammer Curls

10 x 6

10 x 5.5

10 x 5.5

*all in all, a rather enjoyable workout.*

WannaBeMASSIVE

09-15-2005, 08:10 PM

16th September - Legs

Squats

Bar x 8

Bar x 8

10 x 8

15 x 4

17.5 x 7

15 x 6

*Practicing on form more than anything*

SLDL w/ EzBar

Bar x 8

20 x 4

40 x 4

50 x 7

45 x 7

45 x 6

Leg Extension

40 x 12

45 x 10

45 x 11

47.5 x 8

47.5 x 8

Calf Raises

70 x 8

70 x 6

70 x 6

70 x 6

*First time with 4 second pause at bottom.*

Leg Curl

35 x 12

37.5 x 12

40 x 7

40 x 5

40 x 5

:ninja:

WannaBeMASSIVE

09-18-2005, 07:55 PM

19th September - Chest + Triceps

Flat BB Bench

20 x 8

25 x 5

22.5 x 6

22.5 x 5

Incline DB Press

30 x 9

35 x 5

30 x 8

35 x 5

35 x 6

Weighted Bench Dips

BW x 12

BW + 10 x 10

BW + 10 x 10

BW + 12.5 x 8

BW + 12.5 x 7.5

Skullcrushers

Bar x 10

2.5 x 6.5

2.5 x 5

2.5 x 5

2.5 x 4

I decided to throw insome seated calf raises for good measure.

Seated Calf Raises

50 x 11

50 x 10

50 x 9

50 x 10

*4 second pause at bottom*

:ninja:

WannaBeMASSIVE

09-19-2005, 10:44 PM

20th September - Back

Deadlift

40 x 8

50 x 7

50 x 6

50 x 5

*these felt sweet - could really feel my quads, back and traps*

Chinups

BW x 5

BW x 4

BW x 2 <-- wtf? my biceps felt fried on this set

BW x 3.5

BW x 3.5

Lat Pulldown

30 x 12

35 x 6

35 x 7

37.5 x 6

T-Bar Row

32.5 x 8

32.5 x 6

32.5 x 5

32.5 x 6

32.5 x 4

Cool workout. :ninja:

WannaBeMASSIVE

09-21-2005, 08:08 PM

22nd September - Shoulders + Trapz

Smith Millies

30 x 8.5

30 x 6.5

32.5 x 4

32.5 x 3

Ahnuld Press

30 x 5.5

30 x 6

30 x 4

30 x 5

Standing Lateral Raise

7 x 12

8 x 8

8 x 8

9 x 6

8 x 7

Cable Side Raise

12.5 x 6

12.5 x 6.5

12.5 x 5.5

DB Shrugs

60 x 16

60 x 14

60 x 10

*Enjoyable workout*

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