Tina, you fat lard..Come get some dinner!

[muscleup]

I've been lifting with a decent routine for the past 5.5 weeks.
Stats when I started:
6'
179lbs
bf% maybe 17-18? (I'm totally guessing)

Current status: Bulking
6'
183lbs
bf% maybe 17-18? (I'm totally guessing)

Destinations:
Dec 31st '05 200lbs (I'm going to Jamaica the 2nd week of Nov and I might cut the full month of Oct, so I might have to push 2hundy back a month)

The pic attached is from the end of my first week lifting with a regular routine. Roughly Aug 14th'05

[-TIM-]

Good luck!

[muscleup]

Sep 07 '05
Legs/Abs

Smith Squats
1. Warm up 75x10
2. 115x10
3. 165x6
4. 185x4

Leg Press (High foot placement)
1. 270x10
2. 360x10
3. 410x8

Lunge/Sqaut super-set
1. 50x12 lunge / 50x6 squat
2. 50x12 lunge / 50x5 squat
3. 50x10 lunge / ---- -----

Seated Calf Raises (Pause at top for a 2sec count)
1. 70x15
2. 70x12
3. 70x12
4. 70x10
5. 70x8

Machine Crunch (Pause at bottom for a 2sec count)
100x12 x 3sets


Highest Decline Crunches/Situps
1. BWx12
2. BW+10x12
3. BW+10x12

Sep 7th '05 Fitday (http://fitday.com/WebFit/PublicJournals.html?Owner=muscleup1&Year=2005&Month=8&Day=7)

[Nosaj]

Heh, awesome journal name. How come you're doing smith squats instead of freeweight BB?

Keep up the good work, looking good so far!

[muscleup]

Heh, awesome journal name. How come you're doing smith squats instead of freeweight BB?

Keep up the good work, looking good so far!

If my gym had a squat rack or power rack, i'd be doin freeweight BB squats like a champ...but they don't...so i'm stuck with the smith. I pretty much treat it like the plague and don't touch it for anything else.

Thanks for the support. Pedro offers you his protection. :clown:

[muscleup]

Today was a day of rest and 3500+ cals w00t

[muscleup]

Sep 9 '05
Chest/Tris

BB Flat Bench
1. Warm up Bar x20
2. Warm up 95x10
3. 135x10
4. 145x4
5. 135x5

Low Incline DB <---Should of omitted b/c of shoulder pain
1. 40x10
2. 40x8
3. 40x7

Dips
1. BWx10
2. BWx8
3. BWx6

Flat DB Flys
1. 15x12
2. 15x12
3. 15x12
----------------------
Seated DB Tricep Extention <--Replacement for skulls, easier on shoulder
1. 40x12
2. 40x12
3. 40x12

Close Grip EZ-Bar Bench
1. 65x10
2. 65x8
3. 65x5

Rope Pull Downs
1. 20x12
2. 25x12
3. 30x10

Tweaking my right shoulder while trying to BB bench 145 kinda sent the rest of my routine into a downward spiral today.
-Should of skipped low incline DB's
-Dips sufferd from shoulder strain
-Skull crushers were out of the question because of shoulder pain

Next chest day I am going to try 135x8 x3 for BB bench.
I'm trying to jump up too fast on one of my weakest lifts.
Not used to BB bench yet, and in the past I have mostly lifted with DB's for chest.

Overall, I'm not too dissapointed with today. I should have known to take it slow, and by not, I got a little set back. I need to focus more on my chest lifts, because they are probably my weakest. Form and taking it slow the next couple times will be my main focus.

[muscleup]

Weight this morning 185.

Sep 10 '05
Back/Bis/Obliqs

Deadlift
1. Bar Warmup x15
2. 135x10
3. 185x6
4. 205x4

Spotter Assist Chins
1. Bwx8
2. Bwx8
3. Bwx8

Bent Over DB Rows
1. 40x8
2. 40x8
3. 40x8

Seated Rows
1. 110x8
2. 120x8
3. 130x8
----------------
BB Curls
1. 50x8
2. 50x8
3. 50x8

Hammer Curls
1. 25x8
2. 25x8
3. 20x8
----------------
Saxon Side Bends
1. 20x12
2. 20x12
3. 20x12

Obliq Cable Crunches
1. 110x14
2. 110x14
3. 110x14

Took 24oz of water to get my post w/o shake down cause I didn't add enough milk. :gag:

[muscleup]

Today (Sunday) Was a Rest day.
I weighed 186.2 this morning right when I woke up. My chest and back must be swollen, because I weighed 185 yesterday morning right when I woke up.
I seem to be steadily climbing up in weight, and I don't think I am putting on too much fat, so I have decided to keep my calorie intake as constant as possible to continue my bulk. Roughly 3k-3500 seems to be a good increase from my maint.
If I'm lucky, I should be able to get 3-4 more lbs out of Sep, and hopefully reach 190 by Oct.
I don't think I am going to cut the month of Oct before I go to Jamaica because I doubt I could cut enough in 1 month and a week to see my abs.
I dunno, it's still undecided.

Tomorrow is shoulders and traps.

[muscleup]

Sep 12 '05
Shoulders/Traps/4arms

Arnold Presses
1. 20x12 warmup
2. 40x8
3. 40x8
4. 40x8

Side Lateral DB Raises
1. 15x10
2. 15x10
3. 15x10

Rear Delt Fly (Machine)
1. 70x10
2. 70x10
3. 70x8

DB Shrugs
1. 65x10
2. 65x10
3. 65x10
4. 60x10
------------------
BB 4arm Curls
1. 40x12
2. 40x12
3. 50x10
4. 50x10

I will most likely be able to improve on all shoulder lifts next time.

[muscleup]

Sep 13 '05
Legs/Abs

Smith Squats
1. 115x8 warmup
2. 165x8
3. 165x8
4. 165x8

Leg Press (High Feet)
1. 360x10
2. 360x10
3. 450x10

Lunges (Reps are per leg)
1. 60x8
2. 60x8
3. 60x8

Seated Calf Raises
1. 80x12
2. 80x12
3. 90x10
4. 90x10

Single Leg Standing Calf Raise
1. BWx12
2. BWx12
3. BWx12
4. BWx12
----------------------
Weighted Decline Crunches
1. BW+10 x12
2. BW+10 x12
3. BW+10 x12
4. BW+10 x12

Machine Crunch
1. 110x8
2. 110x8
3. 110x8

Everything seems to be an improvement from last leg day.

[muscleup]

Yesterday was an off day. Almost hit 3k cals...running out of oats didn't help matters much.
Today is chest/tris
I'm adding a pre w/o shake for the first time today after reading the articles about Nutrition timing.

[muscleup]

Sep 15 '05
Chest/Tris

DB Flat Bench
1. 25x10 warmup
2. 30x8 warmup
3. 50x10
4. 55x8
5. 60x6

Flat Flys
1. 20x10
2. 20x10
3. 20x10

Dips
1. BWx10
2. BWx10
3. BWx8
---------------
SkullCrushers
1. 35x12
2. 45x10
3. 45x8

Close Grip Ez-Bar Press
1. 65x10
2. 65x10
3. 65x9

The only thing I feel is consistant in my chest routine is the fact that I do dips every time. I've decided to develope a chest routine and stick with it, mainly to build mass in my chest. My chest is probably my weakest body part and it really bugs me.
I'm going to do flat BB bench, incline BB bench and dips. All as heavy as I can go.
I have a serious fear of doing any BB work for chest because i'm so weak. I've always lifted DB's for any type of chest routine because I have control over them.
From now on, I'm doing BB work for chest + dips and hopefully I will get used to it.

[muscleup]

Sep 16 '05
Back/Bis

Deadlifts
1. barx12 warmup
2. 135x8 warmup
3. 155x6
4. 175x6
5. 205x5
6. 215x4
7. 225x3

Ladder Chins (neutral)
1. 1x1 2x1 3x1
2. 1x1 2x1
3. 1x1 1x1

Bent Over DB Rows
1. 60x7
2. 60x6
3. 60x5
4. 60x5

Seated Rows
1. 150x8
2. 150x8
3. 110x10
----------------
BB Curls
1. 60x8
2. 60x5
3. 50x6

Hammer Curls
1. 15x6
2. 15x6
3. 15x5

Increased the amount of sets on deadlifts & B/O Rows.
Increased weight on Deadlifts & B/O Rows
Didn't like the chin ladders. Need to work my lats harder.

[muscleup]

Sep 18 '05
Shoulders/Traps

Arnolds
1. 20x12
2. 30x8
3. 40x8
4. 45x5
5. 40x5

Front Lateral Raises DB's
1. 15x10
2. 20x8
3. 25x6

Bent Over DB Flys
1. 10x10
2. 10x10
3. 10x8

Cable Side Laterals
1. 10x10
2. 15x10
3. 20x8
----------------
Shrugs
1. 65x10
2. 65x10
3. 65x8
4. 65x6

[muscleup]

Sep 19 '05
Legs/Abs

Squats
1. 115x8
2. 135x8
3. 155x6
4. 165x6
5. 115x6
6. 115x5
7. 205x6

SLDL's
1. Barx?? trying to get form
2. 95x10 Terrible form
3. 95x10 Terrible form

Legpress
1. 270x10
2. 360x10
3. 360x10

Leg Curls
1. 50x12
2. 70x10
3. 90x10
4. 100x8

Seated Calf Raise
1. 95x12
2. 95x12
3. 95x10
4. 95x10
5. 95x8
-------------
Decline Weighted Crunch
1. BW+10x12
2. BW+25x10
3. BW+25x10

I suck at SLDL's....

[drew]

Thanks for the support. Pedro offers you his protection.
Gosh!

Great journal title. Looking really good so far.

On the SLDLs, try using just the bar. Start off standing straight up, stick your chest way out and your ass way out. Bend your knees slightly and concentrate on dragging the bar down your legs. Keep the bar as close to your legs as possible. You should feel a huge stretch in the hammys. SLDLs are not something to get an ego about. You really gotta get the form right or they won't do anything for you.

[muscleup]

Gosh!

Great journal title. Looking really good so far.

On the SLDLs, try using just the bar. Start off standing straight up, stick your chest way out and your ass way out. Bend your knees slightly and concentrate on dragging the bar down your legs. Keep the bar as close to your legs as possible. You should feel a huge stretch in the hammys. SLDLs are not something to get an ego about. You really gotta get the form right or they won't do anything for you.
Thanks for posting drew. Was begining to wonder if anyone reads this but me.
I'm going to work really hard on my SLDL form. I'm not just going to scrap them after 1 attempt.
I need serious mass on my toothpick legs, and I NEED SLDL's :)

[muscleup]

Sep 21 '05
Chest/Tris

Flat BB Bench
1. 95x12
2. 115x10
3. 135x8
4. 145x6 <---spotter invoked
5. 155x5 <---spotter invoked
I knew who to ask for a spot.
He made me keep going when I started to strugle.
Going to cut back my warm up set to 1 and then do 2-3 working.

Dips
1. BWx10
2. BWx9
3. BWx7
I'm going to start adding weight next week. Finally get to put on a dip belt!

Flat DB Flys
1. 20x10
2. 25x8
3. 25x7
I really tried to squeeze at the top like I was hugging a big tree, and stretch at the bottom. (I know that sounds gay, but Arnold said it first)
--------------
Skulls/Close Grip spr-set
1. 45x7 x10
2. 45x6 x8
Shoulder was bothering me so I stopped.

I was really satisfied with this workout. I'm getting the hang of BB bench with good form. Hopefully the weight I push will go up steadily.

[muscleup]

Sep 22 '05
Back/Bis
Deads
1. Bar warmups
2. 135 x8
3. 185x8
4. 205x6
5. 225x5

Chins
1. BWx6
2. BWx5
3. BWx5

DB B/O Rows
1. 60x7
2. 50x6
3. 50x6

Seated Rows
1. 150x8
2. 150x6
3. 130x6
---------------
BB Curls
1. 60x8
2. 60x6
3. 40x8

I was tired. My food intake was way off base for a back day.
I'm trying to eat a lot the day after. Steak and shrimp for lunch with mashed potatos and bread.

[Spartan936]

Nice sessions! :cool:

and fitday too. Cutting in October? Or are you going to 200?

[muscleup]

Nice sessions! :cool:

and fitday too. Cutting in October? Or are you going to 200?
Still haven't decided to stay with the bulk or to cut in Oct.
I hit 190lbs on Saturday weigh in. I'm about 188 today though.
I've been feeling run down lately, I think it's my food intake. I'm going to change up my routine to a Tues/Wed/Fri split and just add sholder work to my chest day. It'll be Push/pull/lower.

I really want 200lbs, but my clothes are getting a little tight.
Could prolly get 10 lbs in 5 more weeks of bulk training, but I'm going to have to eat a lot and keep it clean so I don't gain too much fat.

[muscleup]

Sep 25 '05
Legs/Abs
SLDL's
1. Bar Warmupsx15
2. 95x12
3. 95x12
4.95x10
5.95x10
Got my form down it seems. Really felt the pull this session.

Smith Squats
1. 115x10
2. 165x8
3. 185x7
4. 205x6

Lunges
1. 40x8 per leg
2. 50x8 per leg
3. 60x8 per leg

Seated Calf Raise
1. 90x12
2. 90x12
3. 90x10
4. 100x6
5. 110x6
--------------
Cable Crunches
1. 110x12
2. 110x12
3. 110x10

Really tired this session. Diet has been in on the poor side the past week.
Been feeling tired ever since a big Deadlift session last thursday. Hope I didn't rip anything in my neck :(

[drew]

Nice SLDLs.

Why are you smith squattin?

[Nosaj]

Only the cool kids smith squat, didn't you get the memo? :thumbup:

[muscleup]

Haven't been able to lift since Sunday.

I had to go to the doctor to find out I had a really bad infection right below my tailbone. I could barely sit down for about 3 days. He put me on antibiotics, and they are fixing the issue.

I've been tired because of this infection, and not because of my diet like I thought. My body was using mass energy to fight something it decided to ignore in the early stages of the infection. Doc said it could have started as a simple hair folicle infection and just progressed.
I would like to think my body ignored it only because it was too busy repairing mass muscle on a regular basis :D

Another down side to having this infection was that I wasn't hungry for about a week. I lost about 4-5lbs. It shouldn't be too hard to get that back.

I'm going to try and eat more today and tomorrow and hopefully get back in the gym Monday.
I had been training for about a month and 1/2 straight, so a week off shouldn't hurt me too bad.


drew: I smith squat because that's all my gym has. I don't feel comfortable doing zerkers or front squats without a place to rack the bar.

[muscleup]

Oct 3 '05
Chest/Shoulders/Tris
Flat BB Bench
1. warm up 95x8
2. 135x10
3. 140x8
4. 145x5

Dips
1. BWx10
2. BWx8
3. BWx7

Flat DB Flys
1. 25x8
2. 25x8
3. 25x8

Db Tri Ext.
1. 40x12
2. 45x10
3. 50x8

Ahnolds
1. 30x8
2. 30x6
3. 30x5

Tri rops pushdowns
1. 25x12
2. 35x10

First session after being sick is rough. This is also my first session adding shoulders in with chest and tris. I messed up and started tris b4 doing shoulders.
I've decided to eat at maint cals this week and maybe a little below towards the end of the week. Going to cut for 4 weeks at 2k cals/day.
Switching my training split to every other day.
Chest/Tris/Shoulders
Back/Bis/Obliq
Legs/Abs

[muscleup]

Oct 5 '05
Back/Bis/Obliq

Deads
1. Bar warmupsx8
2. 135 warmupx8
3. 175x6
4. 205x5
5. 225x4
6. 235x3

Chins neutral grip
1. BWx7
2. BWx5
3. BWx3 Negsx4

B/O DB Rows
1. 40x9
2. 40x8
3. 40x8

Seated Rows
1. 130x7
2. 140x5
3. 110x10
----------------
Hammer curls
1. 15x8
2. 20x8
3. 25x7
----------------
Cable Crunches to each Knee
1. 110x16
2. 110x16
3. 110x16

[muscleup]

Measurements
IN inches

Chest: 39.5

Neck: 14.5

Waist: 36

Shoulder width: 48

Right Bi: 13.5
Left Bi: 13.75

Right Quad: 23
Left Quad: 21.5

Right Calf: 14.5
Left Calf: 14

The waist bothers me the most. I just started my cut, so we will see how it goes.

[muscleup]

Oct 7 '05
Legs/Abs

Smith Squat
1. 115x8 warmup
2. 165x7
3. 185x6
4. 205x4

SLDL's
1. 95x12
2. 115x10
3. 115x12
Lower back was tired from doing Reg Deads 48hrs ago

BB Lunges / Superset Free squat
1. 50x6 per leg / x10
2. 60x6 per leg / x7
3. 70x6 per leg / x6

Seated Calf Raises
1. 90x12
2. 90x10
3. 90x10
4. 90x8
5. 90x6
-----------------
Decline Sit-up/Crunch
1. BWx15
2. BW+10x12
3. BW+10x10

Just finished my anitbiotics this week. Feeling "ok", but a little tired from the lack of cals. Probably shouldn't have went from being sick right into a cut.
My mid section needs the cut the most and the rest of me could still be bulking. Abs are more important to me than being 200lbs right now. If I can get lean in 1-3 months, I will be happy and start my bulk again.
I've got the bulking down pretty good, just need to master the cut.
Going to try and lower carbs during non-workout days.

[muscleup]

Oct 9 '05
Chest/Tri/Shoulders

Flat BB Bench
1. 95x8 warm up
2. 140x6
3. 145x5
4. 150x3

Dips
1. BWx10
2. BWx10
3. BWx8

Flat DB Flys
1. 15x10
2. 25x8
3. 25x8

DB Pullovers
1. 35x10
2. 40x10
---------------
Reverse Fly
1. 60x10
2. 60x10
3. 65x10
---------------
Close Grip Bench
1. 65x10
2. 65x7


My training split is all messed up. I can't decide what I want to do anymore.

I don't know if I should keep cutting to see my abs or bulk and just forget about abs for a long time.

[muscleup]

Oct 11 '05
Back/Bi/Abs

Deads
1. 135 warmupx8
2. 185x6
3. 205x5
4. 225x4
5. 255x3

Neutral Grip Chins
1. BWx7
2. BWx5
3. BWx3 + 3 negs

B/O DB Rows
1. 40x8
2. 40x8
3. 40x8

Seated rows
1. 100x10
2. 110x8
3. 120x10
---------------
BB Curls
1. 50x8
2. 50x6
3. 40x8
---------------
Decline Situps
1. BWx15
2. BW+10x12
3. BW+15x10

My deadlift is probably my best lift in terms of increasing week to week.
My pull-ups are strugling, and my rows are staying the same from week to week.

[muscleup]

Oct 13 '05
Legs/Abs

Split Squats (Bulgarian Split squats)
1. Warmup BWx12
2. 30x12
3. 40x10
4. 40x8
Wow..really have to concentrate on balance with these. I'm not very flexable, but I tried realy hard to get a good long stance so when I squated down, my knee didn't break the plane of my toes. I'm giving up the smith squats for these from now on. I hate the smith machine and I wish it would die.

SLDL's
1. 95x12 warmup
2. 135x10
3. 135x10
4. 135x12
I found a great strat for these. Besides sticking my ass out really far and keeping my chest up and my back straight, I really concentrate on keeping that damn bar as close to my body as possible at all times, because that's where you feel the best stretch in the hams baby!!

BB Lunges / Squat Supers
1. 40x5x5 x7
2. 50x5x5 x7
3. 60x5x5 x8
I do these with the preset weight barbells. At least I kind of get the feel of a free squat when I superset like this. I know squating 60lbs isn't heavy, but putting it third in my routine directly following 5 lunges per leg...I can concentrate on form for when I can join a gym that has squat racks and or power racks.

Seated Calf Raises
1. 90x12
2. 100x10
3. 110x8
4. 90x5
------------------
Decline Weighted Situps
1. BW+20x15
2. BW+20x12
3. BW+20x10

[muscleup]

Oct 15 '05
Chest/Tris

Flat DB Bench
1. 30x12 warmup
2. 45x10
3. 55x8
4. 55x6

BB Incline
1. Barx10 Warmup
2. 65x10
3. 85x8
4. 95x6
5. 105x5

Dips
1. BWx10
2. BWx10
3. BWx8
--------------
Incline Skull Crushers
1. 30x10
2. 50x8

Tri DB Extentions
1. 45x10
2. 50x8

Rope Pushdowns
1. 40x12
2. 60x10

[drew]

Looking good kid. Keep at it.

[muscleup]

Oct 17 '05
Back/Bis/Obliq

Deads
1. 135x8 warmup
2. 185x6
3. 225x5
4. 275x4

Pull-ups
1. BWx5
2. BWx4
3. BWx3 +4 spotter help

T-Bar Rows
1. 45x12
2. 55x10
3. 70x7

Seated Rows
1. 110x10
2. 120x8
3. 130x7
---------------
BB Curls
1. 40x10
2. 50x8

Hammer Curls
1. 20x7
2. 20x8
---------------
Decline Situps w/10lb ball
1. 15
2. 12
3. 10

[muscleup]

Oct 18 '05
Shoulders/Traps

Face Pulls
1. 20x15 warmup
2. 45x12 warmup
3. 50x12
4. 60x10
5. 70x10
First time on these. Didn't know what weight to use. That's the reason for so many sets.

DB Single Arm Side Laterals
1. 20x10
2. 20x8
3. 20x6

Arnolds
1. 35x10
2. 35x7
3. 35x6

DB Shrugs
1. 60x10
2. 65x8
3. 70x6

[muscleup]

Oct 20 '05
Legs/Abs

Single Leg Split Squats
1. BW Warmupx12
2. 40x12
3. 60x8
4. 60x8

SLDL's
1. Bar warmupsx15
2. 135x12
3. 155x8
4. 155x10

BB Lunges / Free Squat SS
1. 50x6 / x8
2. 60x6 / x7
3. 70x6 / x6

Seated Calf Raises
1. 90x12
2. 90x10
3. 90x8
--------------------
Cable Crunches
1. 110x15
2. 150x12
3. 150x10

[muscleup]

Oct 22 '05
Chest

Flat BB Bench
1. 95x12 warmup
2. 135x9
3. 165x1
4. 145x7
5. 145x5 +2 w/spot

Incline BB Bench
1. 95x12 warmup
2. 135x1
3. 115x8
4. 115x5 +2 w/spot

Incline DB
1. 30x12
2. 40x8
3. 40x5

Dips
BW+15x6
SPENT-

[muscleup]

Oct 25 '05
BACK/Rear-Side Delts

Deads
1. 135x8 warmup
2. 185x6
3. 225x6
4. 275x4
5. 295x1

Chins
1. BWx7
2. BWx4.5
3. BWx6 Spooter help
4. BWx5 spotter help

T-bar
1. 45x10
2. 55x8
3. 70x6
4. 45x5
-------------------
Face Pulls
1. 50x12
2. 60x10
3. 70x10

Single Arm Side Laterals
1. 15x10
2. 20x8

[muscleup]

Oct 27 '05
Chest

Incline BB Bench
1. Bar Warmupx12
2. 95x10
3. 105x8
4. 105x5

Flat BB Bench
1. 95x10 warmup
2. 115x8
3. 135x6

Dips
1. BWx10
2. BWx8
3. BWx6

[muscleup]

Oct 29 '05
Legs/Abs

Single Leg Split Squat
1. 30x10 warmup
2. 50x10
3. 60x8
4. 60x6

SLDL
1. Bar warmupx12
2. 135x10
3. 145x10
4. 155x10
Good form

BB Lunges
1. 60x6
2. 70x8 stationary

Seated Calf Raise
1. 45x15
2. 70x12
3. 90x10

Standing Smith Calf Raise
1. 115x12
2. 165x10
3. 165x10
-------------------
Decline Situp
1. BW+15x12
2. BW+15x10
3. BW+15x10

My diet has been nothing but crap lately. I tend to get lazy when it comes to cooking myself proper nutritional meals. Things would be so much easier if I had a personal chef...

[drew]

WHen I would get lazy like that, I'd take about an hour and just prepare all of my meals for a week. Put them in Ziploc bags and tupperware containers and label them. THen you only have to do it once.

Tina, come get some ham!

[muscleup]

WHen I would get lazy like that, I'd take about an hour and just prepare all of my meals for a week. Put them in Ziploc bags and tupperware containers and label them. THen you only have to do it once.

Tina, come get some ham!
I've done this before. One Sunday I made 14 hamburgers on my George Foreman grill. MY house smelled like beef for that whole week.

Hey I joined Golds, and now I can squat!!

I also changed my split to upper/lower. I posted it up in the BB forum. No one said anything was really wrong with it, so I am going to run with it.

Thanks for keepin an eye on my journal.

oh and they tested my bodyfat and it was 21%...kinda disapointed about that because I still have another 15lbs I would like to gain before I cut.

[muscleup]

Nov 1 '05
Upper

Pullups (palms away)
1. BWx7
2. BWx4-5
3. BWx3 +3negs
Not sure how to make these go up. Maybe I need to do them more frequently?

B/O BB Rows
1. warmup barx10
2. Warmup 65x10
3. 95x10
4. 95x8
Not sure what angle I want to use on these. I was using a pretty high angle...maybe 60 deg.
------------------------------
Incline BB Bench
1. Bar warmups
2. 95x10
3. 105x8
4. 115x5
Shoulda skipped the 105 set and went right into 115
----------------------------
Face Pulls
1. 50x10
2. 60x10
3. 60x6
I couldn't find a high pully that was adjustable to face lvl so I had to use the seated row pully and pull to my neck.

[muscleup]

Back from Jamaica.

Lifted 3 times while down there.

The food there was not the best. I tried to keep cals at maintenance. I lost a little weight.

Back to the gym today. woot.

[muscleup]

Nov 16 '05
Upper (Chest Emphasis)

Flat BB Bench
1. 95x12 warm up
2. 135x10
3. 135x6
4. 145x2
5. 155x1

Dips
1. BWx12
2. BWx10
3. BWx10
These felt good.
-----------------------
Seated Rows
1. 80x12
2. 100x11
3. 120x10
-----------------------
Side Lateral Raise
1. 20x10
2. 20x10
3. 20x6
----------------------
Skull Crushers
1. 40x12
2. 50x10
3. 50x7.5 + 10 close grip press

Felt damn good to back in a real gym. When I got home I was pumped. I felt like my arms and chest were going to explode out of my skin.

[muscleup]

Nov 17 '05
Lower (Ham emphasis)

SLDL
1. Barx15 warmups
2. 135x12
3. 155x11
4. 185x10

Stationary Lunges
1. Barx10
2. 65x10
3. 75x6

Leg Curls
1. 70x10
2. 95x8.5

Standing Calf Raise
1. 100x12
2. 105x10
3. 120x10

[muscleup]

Nov 19 '05
Upper (Back Emphasis)

Pull-ups
1. BWx6.5
2. BWx4
3. BWx1 +4negs

BO BB Rows
1. Bar warmupsx12
2. 95x10
3. 105x10
4. 105x6
------------------
Incline BB BEnch
1. Bar warmupsx10
2. 115x10
3. 115x8
4. 125x3
------------------
Face Pulls (Seated row low pully to face/neck)
1. 50x10
2. 50x8
3. 60x6
------------------
BB Curls
1. 40x12
2. 50x9
3. 50x6

[muscleup]

Nov 22 '05
Lower (Quad Emphasis)

Squats
1. Bar Warmupx12
2. 135x10
3. 145x8
4. 155x6
5. 135x5
I need to work on my form and drop the weight down a bit. Just started to free squat recently.

Lunges
1. 45x10
2. 65x8
3. 75x6

Seated Calf Raise
1. 45x12
2. 70x10
3. 80x10

Standing Calf Raise
1. 105x12
2. 150x10

[ufc2005]

4 workouts in 6 days since you got back...nice bro....I know how it feels when you get back from vacation..especially when you can't lift during that time...keep up the good work!

[muscleup]

Nov 23 '05
Upper (Chest Emphasis)

Flat BB Bench
1. 95x12 warmup
2. 145x6
3. 145x5.5
4. 155x2

Dips
1. BWx12
2. BWx10
3. BWx10
---------------------
Seated Rows
1. 100x11
2. 120x10
3. 140x8
---------------------
Arnolds
1. 30x11
2. 40x9
3. 40x6

Side Laterals
1. 20x8
2. 20x8

[muscleup]

Nov 25 '05
Lower (Ham Emphasis)

SLDL
1. bar warmupsx12
2. 155x11
3. 175x10
4. 185x10
5. 205x8

Stationary Lunges
1. 55x10
2. 65x10
3. 75x8

Standing Calf Raise
1. 120x12
2. 135x11
3. 150x10

[muscleup]

Nov 28 '05
Upper (Back Emphasis)

Pullups
1. BWx6
2. BWx3.5
3. BWx2
The heavier I get, the harder these are. Damn it.
How can I fix the fact that I can do about 6 my first set, and then no more than 3 my next 2 sets with the same weight...

BO BB Rows
1. 95x10
2. 105x9
3. 115x6
---------------------
Incline BB Bench
1. Bar Warmupsx10
2. 100x10
3. 120x7
4. 120x6
---------------------
Face Pulls (seated row to face/neck)
1. 60x10
2. 60x9
3. 60x6
---------------------
Feet assisted pullups off SM
1. x10

Smith negative pullups
1. 5
2. 5


If anyone reads my journal, feel free to comment if I am doing something wrong...

[muscleup]

Nov 29 '05
Lower (Quad Emphasis)
Squats
1. barx10 warmups
2. 115x8
3. 115x7
4. 115x6
5. 115x5
working on form

Lunges
1. Barx10
2. 65x8
3. 65x8

Standing Calf Raise
1. 120x11
2. 135x10
3. 150x8
4. 150x6

[muscleup]

Dec 1 '05
Upper (Chest Emphasis)

BB Flat Bench
1. Bar warmupsx15
2. 135x8
3. 135x8
4. 125x8
5. 115x8
Total:4080

Dips
1. BWx10
2. BWx8
3. BWx7
--------------------
Seated Rows
1. 130x10
2. 150x8
3. 150x8
--------------------
Arnolds
1. 30x10
2. 35x8
3. 35x8
--------------------
Skulls
1. 50x10 +4negs
2. 50x7 +4negs

[muscleup]

Dec 3 '05
Lower (Hams)
SLDL
1. Warmup barx12
2. 185x11
3. 205x8
4. 225x8
Grip was about to fail on my last 2 reps of 225. Static holds might be beneficial.

Stationary Lunges
1. 65x8
2. 75x8
3. 95x5
These are no limit.

Standing Calf Raise
1. 135x10
2. 150x10
3. 165x8

Seated Calf Raise
1. 70x10
2. 70x10

Good Mornings
1. Bar warmup x12
2. 85x10
3. 95x10
4. 115x10

Stomach has been feeling kind of queezy the last 2 days. Diet yesterday was about 2k under my goal. Today I have eaten better, but still feel a little sick.
I woke up this morning with a bad cramp in my neck. Mainly when I turn to look over my left shoulder. Regardless I still had a great training session.

I lifted with my iPod for the very first time today. I think it will take some getting used to. I felt a little like I wasn't as aware of my surroundings since I could only here music. I liked hearing my own music, but I'm not sure if I will get used to not being able to hear what's going on around me.

[ufc2005]

Nice session dude. You got in quite a few different exercises. I think you could definitely go heavier on the SLDLs. I'm having grip issues too. Might need to do some grip work myself.

[muscleup]

UFC: Thanks bro. I agree, I think I could go higher on SLDL's. I need to drop the reps in the 6-8 range. I have the form down pretty good now, so I think it's safe to push the bar on the weight. I basically used the same tactic when I was doing regular DL's. Got my form down real good, then changed my rep range to be under 6 and started pulling in the high 200's.

[muscleup]

Measurements
IN inches (Oct 5' 05)
184.5lbs

Chest: 39.5

Neck: 14.5

Waist: 36

Shoulder width: 48

Right Bi: 13.5
Left Bi: 13.75

Right Quad: 23
Left Quad: 21.5

Right Calf: 14.5
Left Calf: 14

The waist bothers me the most. I just started my cut, so we will see how it goes.

Dec 4 '05 Measurements (inches)
193.3lbs

Chest: 40.2

Neck: 14.5

Waist: 36.2

Shoulder Width: 50

Rt. Bi: 14.2
Lft Bi: 14

Rt. Quad: 24.2
Lft Quad: 24.1

Rt Calf: 15
Lft Calf: 14.75

[muscleup]

It feels like someone with steel toed boots kicked me in my hams about 200 times.
Having sore hamstrings without sore quads feels really odd.
Better be gone by tomorrow..I gotta squat.

[ufc2005]

Very very nice improvement on most of your stats bro. Keep doin whatever you're doin. It's definitely working.

[muscleup]

Dec 5 '05
Upper (Back)
Pullups
1. BWx6
2. BWx5
3. BWx3.5

BO BB Rows
1. 115x10
2. 125x8
3. 125x8.5
-----------------
Incline BB Bench
1. Bar warmups x12
2. 105x10
3. 125x8
4. 125x6
-----------------
Face Pulls
1. 50x9
2. 60x7
3. 60x7
----------------
Smith Neg Pullups
1. 4x 4sec neg
2. 4x 4sec neg

UFC: Thanks man. I am pretty happy with my results this far. I wish I would have taken measurements back in July when I started. I took pics, but forgot to measure. I'm really going to be stoked when I hit 200lbs in Jan.

[muscleup]

Dec 6 '05
Lower (Quads)
Squats
1. bar warmupsx8
2. 115x8
3. 135x8
4. 135x7
5. 135x6
Trying my best to "break at the hips first" I probably look like an idiot, because I stick my butt back first like I am about to do a GM and then I start my decent down into the squat.

Lunges
1. Barx8
2. 65x6
3. 65x6

Practice Squat Form
1. Barx6 Slow
---------------------
Seated Calf Raise
1. 90x8
2. 90x8
3. 90x8

Standing Calf Raise
1. 105x12
2. 105x10
---------------------
Decline Weighted Situps
1. BW+20x12
2. BW+20x12
3. BW+20x8

[muscleup]

Upper (Chest Emphasis)
Flat BB Bench
1. warmup barx12
2. 95x8 warmup
3. 145x5
4. 145x5
5. 145x5
6. 145x4? lost count on this set so I did another one
7. 135x5
Total:2900 (counting 145x5repsx4sets)

Dips
1. BWx11
2. BWx11
3. BWx10
I need a dip belt
----------------------
Seated Rows
1. 140x10
2. 160x8
3. 160x7
----------------------
Ahhnolds
1. 30x10
2. 40x8
3. 40x6
----------------------
Tri DB Exts
1. 45x10
2. 50x8
3. 50x8
I need to stick to CGB or Skulls...maybe a pushdown here or there.

Went a little easy on this session because my shoulder was feeling weird all week from my last chest emphasis day. That whole bringing the bar from your chest to ubove your eyes/neck is BS when benching imo. That form strains my rotator cuff bad.

[muscleup]

Lower (Ham Emphasis)

RdL
1. Bar warmups
2. 135x8 warmup
3. 195x8
4. 205x8
5. 225x6
Bad form. too much weight. I can't pull as much in the RDL form (knees bent). I might go back to my previous sldl form, or work on these with light weight.

Stationary Lunges
1. 70x6
2. 85x6
3. 100x6

Standing calf Raise
1. 150x10
2. 150x10
3. 150x10

Seated Calf Raise
1. 80x10
2. 80x10

GM's
1. Barwarm ups
2. 95x10
3. 115x10
4. 115x10

Gotta work on the sldl or Rdl (whatever you want to cal it) with knees bent.

[muscleup]

My weight this morning was 196. :D 4 more lbs until 2hundy.

[muscleup]

Upper (Back Emphasis)

Pullups
1. BWx7
2. BWx5
3. BWx3.5
4. BWx12 Feet assisted

Incline BB Bench
1. 95x12
2. 95x12
3. 95x11

BO BB Rows
1. 95x12
2. 95x12
3. 95x12

Standing Mills
1. 45x12
2. 45x12
3. 45x12

I was going to try out FI's strength program, but I don't think my shoulders can handle such high reps. I think I am going to alter it so I start at 8 reps the first week, then drop down. so this is the 1/2 I will do:
Week 1: 3x8
Week 2: 4x6
Week 3: 5x5
Week 4: 6x4

[muscleup]

Lower (Quad Emphasis)

Squats
1. bar warmups
2. 95x8 warmup
3. 135x8
4. 135x8
5. 135x8
form felt good tonight.

Lunges
1. 65x8
2. 65x8
3. 65x8

RDL (50% max)
1. 115x8
2. 115x8
4. 115x8

Standing Calf Raise
1. 150x8
2. 150x8
3. 150x8
----------------------
DWSUps
1. BW+25x8
2. BW+25x8
3. BW+25x8

[muscleup]

Upper

BB Flat Bench
1. bar warmups (rotator warmupx12 ow)
2. 95x5x2
3. 115x12
4. 115x12
5. 115x11
My shoulder was waisted after this. Strain pain in the right one bad. I think my shoulders have very poor stamina when it comes to high reps. I'm going to have to take it easy on pressing movements for a while I think.

DB BO R0w
1. 40x12
2. 40x12
3. 40x12
Shoulder even felt strained after these...

Dips
1. BWx12
2. BWx12
3. BWx12

Plate Raise
1. 25x12
2. 25x12
3. 25x12
Shoulder didn't hurt as bad doing these, but still a little discomfort.

I'm really going to have to go easy on my shoulders. These high reps are putting too much stress on them I think. Specifically my right one. I think I will start rotator cuff lifts with high reps.

[muscleup]

Lower (Core/Hams)

Rotator Work 4x20

1. DL's
1.Bar warmups x12x2
2. 135x10 warmup
3. 155x12
4. 155x12
5. 155x12

Front Squats
1. Bar warmups x12x2
2. 85x12
3. 85x12
4. 65x12

GM's
1. Bar warmupsx12
2. 95x12
3. 95x12
4. 95x12

DB Shrugs
1. 40x12
2. 40x12
3. 40x12

I wasn't able to hit the 45-120 second rests b/t sets during front squats because my core was waisted after doing such high rep DL's.

[muscleup]

Upper

Chins (Toes Assisted off SM)
1. x10
2. x10
3. x10

Incline BB Bench
1. Bar warmups x10x2
2. 100x10
3. 100x10
4. 100x10

B0 BB Rows
1. Bar Warmups x10
2. 105x10
3. 105x10
4. 105x10

Standing Mills
1. Bar warmupx10
2. 65x10
3. 65x10
4. 65x10

Trying to go easy on my shoulders, so I did chins instead of pullups this session. Shoulder felt better on all my lifts.

[muscleup]

Lower

Back Squats
Bar warmups x10x2
warmup95x8
1. 135x10
2. 135x10
3. 135x10
The friggin squat rack at Golds is too high for my squat depth. I kept hitting the safty stop that doesn't move. So I got into the power rack for my entire session. My legs gave out on rep 10 of set 3. I almost didn't get it up. I'm so weak...

SLDL (slightly bent knees)
bar warmupsx12
1. 135x10
2. 135x10
3. 135x10

Dimel Deads
Bar warmupsx12
1. 135x10
2. 135x10
3. 135x10

BB Shrugs
1. 135x10
2. 135x10
3. 135x10

[-TIM-]

Nice looking workouts muscleup. Nice exercise selection too. I'd fall over if I tried standing military press. I think I've done them once, and my back hated me for it.

[muscleup]

Thanks Tim. I'm doing FortifiedIrons Strength & Hypertrophy program. The lower days kick my ass. DL's and squats on the same day is hell. I figure they will either kill me or make me stronger. And I'm not dead yet :)

[muscleup]

Upper (Chest)

Rotaor warmups x10 x2
barwarmups x10 x2
95 warmup x6 x2
1. 125x10
2. 125x10
3. 125x10
I'm so weak.

DB B0 Rows
1. 50x10
2. 50x10
3. 50x10

Dips
1. BWx10
2. BWx10
3. BWx10

Plate Raise
1. 35x10
2. 35x10
3. 35x10
I did these over in a corner of the gym kind of away from everybody because I felt the oats acting up. Sure enough right after my first set I let the nastiest gas out I have ever encountered. I had to walk away and pray no one went over there.
------------------------
I really hope this program makes me stronger. For being 195+lbs the weight I lift is pretty pathetic.
If I am not 197.? by Saturday, I don't know if I will be able to hit 200 by Jan 5th.
I'm not sure if this bulk has been successful or not. I have gained over 20lbs already, but I didn't start out very lean and I had a little belly, so it's hard for me to tell since I am carrying around about 40lbs of fat.

I plan on posting pics when I hit 200lbs and let others tell me if they see a bad or good difference from when I was 179ish.

[KevinStarke]

Haha hell yah man, I eat ALOT of hardboiled egg whites and they make me fart the nastiest farts around all day, eventually I just stopped caring.

[muscleup]

Lower (Core/Hams)

DL
Barwarmups x12 x2
warmup 135x6 x2
1. 165x10
2. 165x10
3. 165x10

Front Squats
Barwarmups x6 x2
1. 95x10
2. 95x10
3. 95x10

GM's
Barwarmups x15
1. 105x10
2. 105x10
3. 105x10

DB Shrugs
1. 55x10
2. 55x10
3. 55x10
-----------------------------
This session is brutal when you have to do 12 reps. 10 was a little less brutal, but still rough on the 'ol core.

Kevin: My gas has been foul latley. I usually only eat 4 whole eggs a day, but oats and protein poweders sometimes hit hard.
My wife was spooning me last night and I ripped one hard core. When the smell crept up from under the sheets, she jumped up and started gaging a little. She said "OMG it's stuck on me! I can't get away from it!" LOL She was flailing around trying to brush the smell off of her. Was classic. My stomach and face were hurting from laughing so hard. Good Times.

Merry Christmas to whomever reads my Journal.

[muscleup]

I weighed 197.2 this morning. I was worried last week since I only went up about 1/2 a lb.
Still on track for 200lbs by Jan 5th. Gotta hit over 4k/day from now until then.
I got this.

Merry Christmas!

[RBC13]

Hey Muscleup, i notice that youre really doing a lot of volume. Why is that the case? Recently i see your sets are about 12-16 per workout, but i saw that you had almost 25 or so earlier on. Or maybe i just saw that wrong. But do you go close to failure, or do you always hit exactly 10? And i know that you might not like this idea. But i gotta say it, you might wanna try switching up your routine every once and a while. I was looking at your dips from in September or so i think, and theyre almost the same as now. And thats 3 months later, you shouldve gone up about 10-20lbs in them. And you know, dips are pretty close in importance to bench. Id rate the top 5 as Deads/Squats Bench, Chins, Dips IMHO. You gotta try that first, and set a fricken awesome PR. And then the next week set a bench PR from not doing it first! Its worked really good for me. And i was looking at our routines, and theyre pretty similar. We both do upper/lower. We should begin a competition or something. LOL.

Rick

[muscleup]

Hey Muscleup, i notice that youre really doing a lot of volume. Why is that the case? Recently i see your sets are about 12-16 per workout, but i saw that you had almost 25 or so earlier on. Or maybe i just saw that wrong. But do you go close to failure, or do you always hit exactly 10? And i know that you might not like this idea. But i gotta say it, you might wanna try switching up your routine every once and a while. I was looking at your dips from in September or so i think, and theyre almost the same as now. And thats 3 months later, you shouldve gone up about 10-20lbs in them. And you know, dips are pretty close in importance to bench. Id rate the top 5 as Deads/Squats Bench, Chins, Dips IMHO. You gotta try that first, and set a fricken awesome PR. And then the next week set a bench PR from not doing it first! Its worked really good for me. And i was looking at our routines, and theyre pretty similar. We both do upper/lower. We should begin a competition or something. LOL.

Rick
Hey bro.
I'm currently doing FortifiedIrons Strength and Hypertrophy program.
This is how it works:
Week1: 3x12
Week2: 3x10
Week3: 3x8 <---this is the week I am on now
Week4: 4x6
Week5: 5x5
Week6: 6x4

*Do those reps for all lifts
*Repeat cycle after week 6

I only do 4 lifts each session. I think my volume is pretty low.

Pay no attention to my dips. I don't have a dip belt. I got one for Christmas, but it hasn't made it to my house yet. If it gets here before Thursdays session, I will be able to add weight to my dips when I do my 3sets of 8.

[RBC13]

Oh ok thanks, that explaines all the 8 reps and 10 earlier on. But i counted and let me grab it for you:


Dec 8 '05

--------------------------------------------------------------------------------

Upper (Chest Emphasis)
Flat BB Bench
1. warmup barx12
2. 95x8 warmup
3. 145x5
4. 145x5
5. 145x5
6. 145x4? lost count on this set so I did another one
7. 135x5
Total:2900 (counting 145x5repsx4sets)

Dips
1. BWx11
2. BWx11
3. BWx10
I need a dip belt
----------------------
Seated Rows
1. 140x10
2. 160x8
3. 160x7
----------------------
Ahhnolds
1. 30x10
2. 40x8
3. 40x6
----------------------
Tri DB Exts
1. 45x10
2. 50x8
3. 50x8
I need to stick to CGB or Skulls...maybe a pushdown here or there.

Went a little easy on this session because my shoulder was feeling weird all week from my last chest emphasis day. That whole bringing the bar from your chest to ubove your eyes/neck is BS when benching imo. That form strains my rotator cuff bad.

This is what im talking about. I think youve got about 20 sets in there. IMHO thats way too much. I think you could almost stop after the seated rows and youd have just as nice of gains.

And hey about dips, get yourself a backpack man!!!!!!!! How can you not do w dips for 3 or 4 months. Theyre awesome. Heres a pic of me doing them a while back under attachments. This is from a while back a year ago i think. But imagine a backpack on my shoulders. Im sorry i dont have one for you. But my backpack can go up to 60LBS so far and it hasnt broke. Its amazing. And you can use it for chins to when you can do more. IDk what id do without a backpack, its so easy. You put the weight in and just strap up and go backpacking. LOL.

Oh and also i just read the bringing your bar up to your eyes. DONT DO THat. Its frickin crazy. Its like shoulder press and then make sure its behind your neck and then go to the front. Just do whatever feels natural and maximizes your....mechanical leverage. I had to think for a minute about that. But i bet build knows a lot about that since she majored in math or physics. If she wants to shed a little light. ;)

Also keep your lats flexed, your feet pushing down, your shoulders back and on the bench, and maximize your chest when lifting. I used to lift with my arms. Bad idea, i never got any work. Use that chest first and then let the arms do the rest has worked well for me or a combo or both.

-Rick

[RBC13]

And also...

"Oct 23rd...191.2
Nov 1st...190.6 <---Goal Complete
Dec 1st...193.2 <----Goal not met(195)
Dec 10th...196.2

Status: Bulking
Goal: 200 by Jan 5th"

Whats up with the 2.6lbs in your last month. Eat like you mean it. LOL. Stuff some extra pasta down your throat like a man.

[-TIM-]

Merry Christmas to whomever reads my Journal.Happy New Year. Only a few days away from Jan. 5th. Gonna make your bulk to 200 lbs?

[muscleup]

This is what im talking about. I think youve got about 20 sets in there. IMHO thats way too much. I think you could almost stop after the seated rows and youd have just as nice of gains.
-Rick
Yea, that session had a lot of crap in it. I don't think the amount of sets is the big issue when I am not putting all 20 in the same muscle group. I had 2 chest lifts, 1 back, 1 shoulder, and 1 Tri (that I rarely do).
My upper days consisted of push emphasis and pull emphasis. Depending on the day, I would either do 2 push lifts or 2 pull lifts and then 1 lift for the other groups. It looks like a lot, but those sessions were like 35-45mins and I was done.

6lbs in the last 2months isn't all that bad. I'm back to hitting 1lb a week now, so I will prolly roll into 205ish around the end of January and then start my cut in Feb depending on the feed back I get from my 200lb pics that will be coming soon. :)

[muscleup]

Happy New Year. Only a few days away from Jan. 5th. Gonna make your bulk to 200 lbs?
I think I got it in the bag. Pics should be up around the 5th.
I'll prolly post a couple pics from July of when I was 179ish and then post the 200lb pics and see if I can get a successful or not successful vote from WBB memebers.

[muscleup]

Upper

Chins
1. BWx8
2. BWx6 +2 Toe assist
3. BWx3 +5 Toe Assist

Incline BB Bench
Warmup Barx12 x2
1. 110x8
2. 110x8
3. 110x8

BO BB Rows
Warmup Barx12 x2
1. 115x8
2. 115x8
3. 115x8

Standing Mills
1. 75x8
2. 75x8
3. 75x8

[muscleup]

Lower

Back Squats
Warmup Barx10 x2
Warmup 95x5 x2
1. 145x8
2. 145x8
3. 145x8

SLDL
Warmup Barx10 x2
1. 155x8
2. 155x8
3. 155x8

Dimel DL
1. 155x8
2. 155x8
3. 155x8

BB Shrugs
1. 155x8
2. 155x8
3. 155x8

[Sensei]

Lower

Back Squats
Warmup Barx10 x2
Warmup 95x5 x2
1. 145x8
2. 145x8
3. 145x8

SLDL
Warmup Barx10 x2
1. 155x8
2. 155x8
3. 155x8

Dimel DL
1. 155x8
2. 155x8
3. 155x8

If you can do all of this in a single session, I have little doubt you could do a 200+ squat with little or no further training... I'm not suggesting you just suddenly go bananas and max out, but if you worked up to heavy triples for a while, you'd probably agree with me.

[RBC13]

Yea you probably could go a lot higher if you didnt worry about the set amount of reps. i was just gonna ask when your gonna post some pics of your bulk up. But you beat me too it. Congrats on the 200. I think im gonna hit that a year from March probably. SO what is your cut plan, how many weeks and pounds you going to lose, and what chins and dips are you going for once you cut? I expect some PRs on the chins. ;) Oh and i put lunges back into my squat workout. And that with ATF i think should be a good basis for my lower push day. :D Thanks.

Rick

[muscleup]

Dec 29 '05
Upper

Flat BB Bench
Warmups Bar x12 x2
95x6
1. 135x8
2. 135x8
3. 135x8

DB Rows
1. 60x8
2. 60x8
3. 60x8

Dips
1. BW+10x8
2. BW+10x8
3. BW+10x8

Plate Raise
1. 35x8
2. 35x8
3. 35x8

[muscleup]

Dec 31 '05
Lower

DL's
Warmups Barx12 x2
135x5 x2
1. 175x8
2. 175x8
3. 175x8

Front Squats
Warmups Barx6 x2
1. 100x8
2. 100x8
3. 100x8

GM's
Warmups Barx8 x2
1. 115x8
2. 115x8
3. 115x8

DB Shrugs
1. 65x8
2. 65x8
3. 65x8

[muscleup]

SO what is your cut plan, how many weeks and pounds you going to lose, and what chins and dips are you going for once you cut?

I will probably start my cut in February. I can't aford to lose any mass, so my cut will probably last until August. Probably 5 full months total on my cut. I would really like to get down to 10% BF before I bulk again, but I don't know if I can do it in that amount of time. Dropping 10%+ BF in 5 months should be doable, but since I have never had to cut before, I don't know how my body will react. I will probably eat at around 3300 cals for 2 weeks in Feb, and then work my way down to 3k/day for a while and see if I need to go lower.

As far as my routine, I might switch to a 5x5 heavy upper/lower split, or re-rotate my current routine which is the one made up by FortifiedIron. Pump out another 6 weeks of that before I go to my 5x5 maybe.

[muscleup]

Jan 2 '06
Upper

Rotator warmups

Chins
1. BWx6
2. BWx6
3. BWx6
4. BWx6 (Toes assisted)

Incline BB Bench
Warmups Barx12 x2
1. 115x6
2. 115x6
3. 115x6
4. 115x6

BO BB Rows
125x6 x4

Standing Mills
85x6 x4

May have went too light during this session.

[muscleup]

Jan 3 '06

Lower

Rotator Warmups

Squats
Warmups barx12 x2
95x5 x2
1. 155x6
2. 155x6
3. 155x6
4. 155x6

SLDL
Warmups Barx10 x2
135x5
1. 165x6
2. 165x6
3. 165x6
4. 165x6

Dimel DL
165x6 x4

BB Shrugs
185x6 x4

I weighed 200.2 this morning. I'm getting my BF tested tomorrow. If it's over 24%, I don't think I am going to bulk the rest of Jan.

[muscleup]

Got my BF tested today.
The Bioelectric Impedance measurement was 17.8.
The caliper said 19.0. This measurment included my Bicep, tricep, just below my right shoulder blade, and above my hip bone on the right side.

When I was measured by caliper on Oct 31st, I was at 21.0. The guy who mesured me then made me weigh, and it was at night and I had clothes on, so I was weighing in heaveir than I really was, so that could be why it is different?

I don't think I lost BF in a 2 month time span while gaining 8-9lbs, but it may have stayed the same and the first measurement was just high.

Might take some pics tonight.

[muscleup]

Here are some pictures from August '05 (179lbs, BF%?)
And some from Jan 4th '06 (200lbs, BF% 18-20%)

I wasn't very lean to start out with.

[muscleup]

And here are the terrible leg shots. Didn't feel like shaving, wouldn't make any difference anyway...

[muscleup]

Jan 5th '06

Upper

Rotator warmups

Flat BB Bench
warmups barx10 x2
95x6
140x6 x4

Bo DB R0ws
70x6 x4

Weighted Dips
BW+20x6 x4

Plate Raise
warmup 10x15
45x6 x4

Finally I can do weighted dips thanks to my belt I got for X-mas.

[muscleup]

I feel like I am coming down with something. Runny nose, scratchy throat. Drainage.
Skipped my lower session today and went to sleep. Still feel a little run down.
May try and hit the lower tomorrow, but I'm not sure.
If I get sick from pushing myself too hard, I will not be happy...:(

[RBC13]

Yea, when was the last time you had a week or so off? If not before, this would be a good time.

[muscleup]

Yea, when was the last time you had a week or so off? If not before, this would be a good time.
I had a couple days off in November when I got married, but I still lifted 3 times on the honeymoon :D

I'm going to start back on Monday. My diet has been crap this whole week. I plan on eating a galon of vegtable soup between today and tomorrow to try and get my body back on track and ready to go back strong. I maybe lost 1lb, and I was scared I was going to lose more. Still hangin in at like 200.4.
215 by April is still the main goal, but 205 by Feb 1st is what I am concentrating on.
Being sick sucks...

[muscleup]

Jan 16 '05

Upper

Chins/Pullups
1. BWx5 pullup
2. BWx5 pullup
3. BWx5 chin
4. BWx4 chin + 3 toes assist
5. Toe assist x5 pullup

BB Incline Bench
1. 115x5
2. 115x5
3. 115x5
4. 115x5
5. 115x5

BB BO Rows
1. 125x5
2. 125x5
3. 125x5
4. 125x5
5. 125x5

Standing Mills
1. 85x5
2. 85x5
3. 85x5
4. 85x5
5. 85x5

1st time back in 9 days. Kept the weight the same as the previous week before I got sick.
Going to do a 6x4 next week, and then start the full body 5x5 the following week. I need to eat.

[muscleup]

Jan 17 '06

Lower

Squats
Warmup:
Barx12 x2
95x5
155x5 x5

SLDL
Warmup:
Barx10 x2
165x5 x5

Dimel DL's
Warmup:
Barx10
165x5 x5

BB Shrugs
185x5 x5

Overall good session. Feels good to be back in the gym.

[muscleup]

BB Bench 5x5 @ 145

BO BB R0w
115x8
115x8
115x6

Dips
BWx12
BW+10x8
BW+15x6

Just gettin over the flu. January was a bad month...

[drew]

Good to have you back.

[muscleup]

DL's
BArx10x2
135x6x2
185x5 x5

Lunges
65x6 x3

GM's
115x8 x3

Soreness....can't....sit....ow


Drew: Thanks

[muscleup]

Incline BB Bench
Barx10 x2
95x6
125x6 x3

Chins
BW+10x5
BW+10x4.5
BWx2.5
BWx1.5
Toe assisted negsx10

Lat PD
40x8
100x8
100x8
110x8

No Comment..

[muscleup]

Squats
Barx10 x2
95x6
155x5 x5

SLDL
Barx10
165x6
165x6
165x8

Stnding Calf Raise
180x8 x3

Decline weighted sit-up
+20x8 x3

My Wife hasn't gone back to the gym since out Honeymoon in Nov. She says she can't get motivated to go back. I told her that she just needs to do it. She told me I wasn't as motivated as I used to be, but I still go to the gym. I was kind of confused by that statement, so I asked her how I was less motivated then before. She said I don't eat as much as I used to. I started to laugh and told her that I was sick of eating after stuffing my face for 6 months. I told her I was sick of the fat on my body, and that is why I am cutting now. Just because I am eating less doesn't mean I am less motivated towards the big picture. This week is the first week I will actually get to the gym 4 times. Through Jan I was sick off and on and then got some kind of flu at the begining of Feb. Still tried to make it to the gym 1-3 times per week. Only lost 1-2lbs from being sick, so I don't think I am doing that bad. I really want to lean out a lot before I even think about shoving the food down again.

[muscleup]

Haven't been updating this online journal because I write everything down in a paper journal I take to the gym.

This is what I did in my last session:

BB Flat Bench
Barx10 x2
95x8
150x5 x5

BO BB Rows
Barx10
145x8
145x8
145x6

Dips
BWx12
BW+25x8
BW+25x8

Seated Row
160x8
160x8
160x6

Seated Calf Raise
90x10
90x10
90x10

Decline situp
+25x10
+25x10