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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*