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gymnast
10-30-2005, 02:47 PM
I thought I would start a journal for a new routine I'm gonna start tomorrow. http://www.wannabebigforums.com/showthread.php?t=71162

Current Stats
Age: 20
Height: 6'0"
Weight: 179 lbs.
BF: 9%
Waist: 31.5"
Chest: 42"

My goals is to try and hit 190 lbs. before the end of school without a significant increase in fat.

edit: added pic - (see avatar).

Saint Patrick
10-30-2005, 08:11 PM
:spam:

Good luck.

gymnast
10-31-2005, 12:32 PM
:spam:

Good luck.

Thanks.

gymnast
10-31-2005, 12:42 PM
Ok first day of new routine, which I changed based on the wisdom of the people on this forum. I never tried a rep scheme like this before so I had to guesstimate how much I can actually use.

Deadlifts - Deadlifts were to light. Increase by 10 lbs. next session.
WU 135 x 8
WU 185 x 6
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3 - Last two sets I had to use mixed grip because my grip was failing.

Incline Dumbbell Press - Yeah I'm weak
60 x 6
60 x 6
60 x 6
60 x 6

Weighted Chin-ups - Yeah thats pathetic
BW+20lb. dumbbell x 6
BW+20lb. dumbbell x 5
BW+15lb. dumbbell x 5
BW+15lb. dumbbell x 4 - had to cheat on last set

Dumbbell Bench Press - I decided to lower the volume by dropping a set
70 x 6
70 x 5
65 x 5

Decline Dumbbell Skullcrushers
35 x 4
35 x 4

Serratus Crunches
35lb. plate x 12
35lb. x 12
35lb. x 12
35lb. x 12

Notes: School has been stressing me out lately so I haven't found much time to eat. 3379 Calories according to FitDay (I underestimate the actual amount I eat).

gymnast
11-02-2005, 02:33 PM
i had a good workout but I rested too long in between sets so I spent about an hour 15 mins at the gym.

Squats
WU 135 x 8
WU 175 x 6
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3 - It actually got easier after each set which leads me to believe that i need more warmups.

Romanian Deadlifts
135 x 6
145 x 6
145 x 6
145 x 6

Power clean + Front Squats
I thought I would work on my form for front squats which are relatively new to me so I deviated from the routine I planned.
145 x 2
145 x 3
145 x 3
145 x 3 - My legs could do more, but I'm not used to resting the bar across the delts so it was quite uncomfortable.

Military Press
95 x 6 - way too easy
105 x 6
115 x 6
115 x 6

Dumbbell Shrugs
95 x 8

Calf Press
360 x 8
360 x 8
360 x 8

gymnast
11-04-2005, 01:32 PM
Another good workout. I finally exposed my weakness on the bench - the triceps.

Barbell Bent-over Row - too light, + 10 lbs. next session
135 x 6
135 x 6
135 x 6
135 x 6

Bench Press-would have done this first, but power rack was taken
WU 135 x 12
WU 165 x 6
185 x 3
185 x 3
185 x 3
185 x 2
185 x 2
185 x 2
185 x 2
185 x 1
I usually have no problems doing 185 for 6-7 reps and then moving up to 205 for my next set but this rep scheme actually made it difficult.

Pull-ups - One of my weakest lifts
BW + 5lb. dumbbell :) x 6
BW + 5lb. x 5
BW + 5lb. x 4
BW + 5lb. x 3

Dips
BW + 30lb. x 6
BW + 30lb. x 6
BW + 30lb. x 6
BW + 30lb. x 5

Preachers
85 x 5

Hanging Leg Raises
BW + 5lbs. x 12
BW + 5lbs. x 12
BW + 5lbs. x 12
BW + 5lbs. x 10 - Got lazy on last set

debussy
11-05-2005, 01:51 AM
Interesting rep scheme... is this from T-nations 10x3 routine? Any pics and lift status?

gymnast
11-05-2005, 12:31 PM
Interesting rep scheme... is this from T-nations 10x3 routine? Any pics and lift status?

yep, its based on T-nation's 10x3/4x6 routine. The only pic I'm comfortable with showing on the web is my avatar. The picture was too dark so I inverted the colors so that people can actually see the picture.

I've been lifting on and off in highschool, but now its been about year since I've been taking it seriously. I used to be a curl jockey so in terms of strength I'm quite the weakling. Currently I'm going on my second bulk.

Big three: 225 bench, 225 squat (though I'm sure I can do more), 275 deadlift.

gymnast
11-07-2005, 01:26 PM
Deadlifts - increase weight for next session
135 x 8
185 x 6
225 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3

Incline Dumbbell Press
60 x 6
65 x 6
65 x 5

Chin-ups
bw+20 x 6
bw+20 x 6
bw+20 x 4.5
bw+20 x 3.5

Dumbbell Bench Press
70 x 6
70 x 6
70 x 6 - shaky form

Decline Dumbbell Skullcrushers
35 x 4
35 x 3

Serratus Crunches
35 x 12
35 x 12
35 x 12
35 x 12

gymnast
11-10-2005, 06:04 PM
Didn't post yesterday but I had a crappy workout. Weighed in at 181 lbs.

Front Squats
135 x 6
135 x 6
135 x 6
135 x 6

Romanian Deadlifts
155 x 6
155 x 6
155 x 6
155 x 6

Military Press
115 x 6
115 x 6
115 x 6
115 x 5

Dumbbell Shrugs
95 x 10

Calf Press on 45 Leg Press
360 x 10
360 x 10
360 x 12

Squats - would have done this first, but power rack was taken. Legs were already sore from front squats.
135 x 8
185 x 3
205 x 3
205 x 3
205 x 3
205 x 3
205 x 2
205 x 2
205 x 1

gymnast
11-11-2005, 02:20 PM
Bench Press - a little suprised at my strength gains. Move up to 195 for next session.
135 x 8
165 x 6
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
190 x 3

Bent-Over Rows (Barbell) - move up to 155 for next session
145 x 6
145 x 6
145 x 6
145 x 6

Dips - move up to 35lbs. for next session
BW+30lbs. x 6
BW+30lbs. x 6
BW+30lbs. x 6
BW+30lbs. x 6

Pull-ups
BW+5lbs. x 6
BW+5lbs. x 6
BW+5lbs. x 5
BW+5lbs. x 3

Preachers
85 x 6

Weighted Hanging Leg Raises - slow, controlled, brining knees as high as possible
5lbs. x 12
5lbs. x 12
5lbs. x 10
5lbs. x 7

gymnast
11-14-2005, 02:08 PM
I noticed my workouts are becoming longer - around 1 hour and 10 minutes. So i've decided to reduce rest times between sets.

Deadlifts - very short rests between sets
135 x 8
185 x 6
225 x 3
245 x 3
245 x 3
245 x 2 - Overhand Grip Failed
245 x 3 - Mixed Grip for last 4 sets
245 x 3
245 x 3
245 x 3

Incline Dumbbell Press
65 x 6
65 x 6
65 x 5
65 x 4

Chin-ups
20lbs + bw x 6
20lbs. x 5
20lbs. x 5
20lbs. x 4.5

Dumbbell Bench Press
70 x 6
70 x 6
70 x 5
70 x 4

Seated Dumbbell Extension - minimal amount of rest
70 x 9
70 x 7

Serratus Crunches - minimal amount of rest
35 x 12
35 x 12
35 x 12
35 x 12

gymnast
11-19-2005, 10:45 AM
On Wednesday I had to get a flu shot so I skipped the workout and made it up by going on Thursday. Not a really good idea since I didn't get enough sleep or eat enough.

Squats - Felt like puking after
135 x 6
165 x 5
185 x 4
205 x 3
210 x 3
210 x 3
210 x 3
210 x 3
210 x 3
210 x 3

Romanian Deadlifts
135 x 6
155 x 6
155 x 6
155 x 6

Front Squats
135 x 6
135 x 4 - gave up, heart rate was beating like crazy for some reason.
135 x 6

Military Press
120 x 5
120 x 5
120 x 5

Shrugs
100 x 7

gymnast
11-19-2005, 10:50 AM
Friday was much better and I felt really strong.

Bench Press
135 x 10
165 x 6
185 x 4
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3
You guys think I should go for 205 or play it safe and just go to 200?

Barbell Rows
135 x 6
155 x 6
155 x 6
155 x 5

Dips
bw+35 x 6
bw+35 x 6
bw+35 x 6
bw+35 x 3.5

Pull-ups
bw+5 x 6
bw+5 x 6
bw+5 x 5
bw+5 x 4.5

Preachers
85 x 6
75 x 6