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blaindsmith
11-16-2005, 09:25 AM
Well I decided to jump on the band wagon and start a journal and track my progress. I would have started a long time ago but I was ashamed at my current stats which I know now I shouldn't have been since everyone has to start somewhere.

Background and current stats:

Height: 5'11"
Weight: 218lbs
BF: ~23%
Training: ~1.5 years

After asking a lot of stupid questions and reading pages and pages of journals, posts and whatnot I have learned a lot and 2 of the most important things I have learned is:

1. Diet determines size
2. Don't overcomplicate creating workout routines

So with those things in mind my diet consists of ~200g protein with moderate carbs and moderate fats since I am carb sensitive.

And my routine I have devised is as follows:

3 day split

Day 1: Chest/Bis/Tris
Flat BB Press 5x5
Incline DB Press 3x10
Decline Hammer Strength 3x10
Flat DB Flyes 3x10
BB Curls 2x10
DB Hammer Curls 2x10
Pushdowns 3x10
CGBP 3x10
Skullcrushers 3x10

Day 2: Back/Shoulders
Deadlift 5x5
BB Rows 3x10
Pulldowns 3x10
T-bar Rows 3x10
Arnold Press: 2x10
Upright Row: 2x10
DB Rear Lateral Raise: 2x10
BB Shrugs: 2x10

Day 3: Legs/Abs
Squats: 5x5
Leg Press: 3x10
Leg Extensions: 3x10
SLDL: 3x10
Leg Curls: 3x10
Calf Raises: 3x10
Weighted Ab Machine: 3x15
Standing Side Bends 3x15

blaindsmith
11-16-2005, 09:56 AM
Chest/Bis/Tris
Flat BB Press: (warmup 105x10) 135x5 145x5 155x5 165x5 175x5
Incline DB Press 50x10 55x10 55x10
Decline Hammer Strength 55x10 65x10 75x10
Flat DB Flyes 30x10 30x10 35x10

BB Curls (warmup 45x10) 60x10 65x10
DB Hammer Curls 25x10 30x10

Pushdowns (warmup 30x10) 50x10 50x10 60x8
CGBP 105x10 105x10 115x10
Skullcrushers 30x10 40x10 50x8

McIrish
11-16-2005, 04:18 PM
Hey, welcome to the boards bro! What are your goals? Are you trying to bulk up or slim down or what? Whatever it is, keep at it and we'll be here to beat you down when you let up at all!

blaindsmith
11-16-2005, 08:40 PM
Hey, welcome to the boards bro! What are your goals? Are you trying to bulk up or slim down or what? Whatever it is, keep at it and we'll be here to beat you down when you let up at all!
My goal is to bulk up to 230 and hopefully get my bench up to 205. I was also reading your journal today. Good motivation and a good read. Thanks for the welcome.

blaindsmith
11-16-2005, 08:54 PM
Back/Shoulders
Deadlift (warmup 135x10) 225x5 255x5 275x5 295x5 315x4 :swear:
BB Rows 135x10 155x10 165x10
Pulldowns 120x10 130x10 140x9.5
T-bar Rows 120x10 120x10 130x10
Arnold Press 40x10 40x10
Upright Rows (cable) 105x10 115x10
DB Rear Delt Raise 15x10 15x10
BB Shrugs 140x10 170x10

Today was an awsome day. I feel strong and solid doing everything. Had a few guys staring at me while I was deadlifting. I'd like to think they were impressed but who knows what they were thinking.

This was also the first time I ever did Arnold Presses and OMG they are the sh!t. I can't wait til leg day on Friday.