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KFeld
07-26-2006, 03:51 PM
I stand 5'11" in height, and weigh 165lbs.
I am starting a bulk that will hopefully land me around 195-200, followed by a cut later on.
My newly found diet (All foods listed on "what a bodybuilder eats") consists of about 3500 calories on a lifting day, and 3000 on a non lifting day. Each one has about a 2:2:1 ratio in terms of Protein/Carbs/Fat. I'm not sure if this is correct but adjustments will be made.

This is my 7th workout in 9 months, but the first 6 have all been on a crap routine focusing on upper body. I am now using WBB1... which makes today the first leg day that I've done in more then 3/4th of a year.

Week 1 Day 3, 7/26/06

Squats:
135x8
145x6
Note: Damn these numbers are embarassingly low, with each struggling rep the only thing I could think was "I remember when this was my warmup!". It felt like my form was impeccable though (Ass to Grass), so that was one good thing I can take from this exercise.

Hack Squats:
95x6
95x6
Note: I have never even heard of Hack Squats until the WBB1 routine, and my form was pretty ridiculous (Would smack the back of my thighs on the way up and my calves on the way down). With this in mind, I used light weight in attempts to figure out what the heck was going on. Will have to do more research for next week.

Leg Curls (Machine ranges scale 1-11):
7x8
8x6

SLDL:
135x8
155x6
Note: The weight felt very light, but my hands were kicking my ass after the third or fourth rep in each set. Should invest in gloves.

Standing Calf Raises:
90x10
90x10
110x10
120x10
Note: Did seated calf raises this week, there must've been a group of 6 guys rotating on the Smith Machine that i'd normally do them on. Didn't feel like waiting. I think Standing is probably easier.

Sidior
07-26-2006, 03:52 PM
:spam:

Welcome to journal land, best of luck with your goals.

Sidior
07-26-2006, 03:53 PM
also you should invest in chalk not gloves

kad
07-26-2006, 03:54 PM
Nice work man, good luck with the bulk. Don't worry about the ratio of protein:carbs:fats in your diet, just make sure you have a minimum of 0.5g/lb LBM in fats and 1g/lb LBM in protein, and you'll be fine - you can fill in the rest of the calories with whatever you want. Nice leg workout. Oh, and welcome to journal land! :)

KFeld
07-28-2006, 03:45 PM
Thanks Sidior and Jordan for the helpful comments. Much appreciated

Week 1 Day 5, 7/28/06

BB Military Press:
85x8
95x6
Note: First time doing SMP's, have only ever done push presses before. Man... you never realize how much your legs help on these things until you dont use em'.

Seated Dumbbell Press (DB in Each Hand):
40x8
45x8

Standing Lateral Raises:
15x10
15x10
Note: During this exercise my left wrist (which I dislocated 2 weeks ago) REALLY... REALLY started to irritate me, and it restricted the rest of my workout.

Narrow Grip Benchpress:
135x8
145x8

Skull Crushers (Assuming curl bar is 15lbs?):
35x8
55x8

Barbell Curls:
55x8
65x6

Hammer Curls (1x6-8):
Skipped this set completely due to wrist.

Overall Workout - I can literally feel myself getting stronger every workout, and it was pretty frustrating to have to deal with a bum wrist. I wish the damn thing would just heal.

kad
07-28-2006, 04:06 PM
Nice workout. The only way your wrist will heal is if you stop using it. ;)

KFeld
07-28-2006, 04:10 PM
Thanks Jordan. Also, I know I need to stop using it, but I feel so weak as it is... I just really dont want to stop lifting :bang: .

WBBIRL
07-28-2006, 05:00 PM
You need to hit the leggies hard man, and its sucks for sure when your struggling with weight that you used to be able to hoss out for reps. I remember doing 315x10 for sets in HS and now 315 feels like a truck... but alteast you know in the back of your mind that you did it before and you can do it again.

KFeld
07-31-2006, 04:19 PM
Definately WBBIRL... can't wait to surpass my old PRs!

Week 2 Day 1, 7/31/06

BB Bench Press:
45x10
135x10
165x8
185x6
205x3
225xF (3/4ths, so close!)

Incline DB Bench Press:
40x8
50x8

Dips:
BW+20x8
BW+30x8

Chin Ups:
BWx8
BWx8

Deadlifts (Haven't done these in forever!):
135x8
185x8

BB Rows (Haven't done these... ever):
95x8
115x8

Shrugs (Smith Machine):
225x10

Weighted Crunches:
35x8
40x8
45x8
50x8

Overall Workout: Upper body felt great, need to regain old Deadlift form. Also need to work on BB Rows =/.

KFeld
08-02-2006, 04:27 PM
Week 2 Day 3, 08/02/06

ATF Squats:
135x8
155x6

Front Squats (Replaced Hack Squats with these):
95x8
95x8
Note: Form felt a bit iffy, was hurting my shoulders.

Leg Curl (Machine ranges scale 1-11):
7x8
8x8

SLDL:
145x8
165x8

Standing Calf Raises:
225x10
225x10
235x10
245x10

Overall workout: Only my 2nd leg workout in 3/4ths year, still trying to perfect form before stacking on heavier weight. Better than last week, though!

KFeld
08-04-2006, 08:45 PM
Week 2 Day 5, 08/04/06

Military Press:
95x8
105x7

Seated Dumbbell Press:
45x8
45x8

Standing Lateral Raises:
15x10
20x10

Narrow Grip Benchpress:
135x8
155x7

Skull Crushers:
55x6
55x8

Barbell Curls:
55x8
65x5

Skipped Hammer Curls.

Overall Workout: Better than last weeks, wrist feels like it's getting worse?