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DCF
01-02-2007, 01:15 AM
Might as well introduce myself in this one! My name is James, I'm from Canada. I started weight lifting when I just turned 17(Mid May/2006) and haven't stopped since. I've been to the YMCA for 5 months then recently moved down toa smaller, local gym called "Petleys". It's in my town, old fashioned etc. etc. I love the environment. It reminds me of where Arnold would train if he was still into it. Anyways, if you have any questions just ask.

My other journal wasn't big but since it's a brand new year, might as well start with a new one.

Current stats:

Weight - 166lbs
Height - 5'10"

BenchPress - 1x1-170lbs
Deadlift - 1x1-315lbs
Squat - 1x1-275lbs

My main goals this year are to bulk up to 180lbs by the end of Feb. and 200+lbs(205 would be GREAT!) by June 28th. It'll be a task but I think it's possible.

The supplements I'm on and have tried are:

Everything I've tried:

Hyper Growth
Muscle Milk
Naturally Fit Creatine
Naturally Fit Test-Boost 2
100% Perfect Whey
100% Pure Taurine
N.O. Xplode

Everything I currently have and am using:

Naturally Fit Creatine
Naturally Fit Test-Boost 2
Muscle Milk
100% Perfect Whey
100% Pure Taurine(Rarely use it, only took it with N.O. Explode when I had it)

I take the protein 3 times a day, normally 2 combined shakes of 58g(29+29) of 100% Perfect Whey right after the gym and 1 32g shake of Muscle Milk before bed. Creatine is right after the gym with 5g. Test-Boost 2 are spred out within 3 meals of 1 pill per meal. Don't take the Taurine anymore, might be selling the rest.

Will post again tomorrow when I get back from the gym. I'm doing shoulders, hopefully my lats won't act up like they have been for a couple of days. Must've worked them good on back day. :)

-James

Also, whenever I say something like this:

1st - 1x10-135lbs
2nd, 3rd - 1x10-140lbs

It means I did 2 sets of that weight, just to clear it up and make it not seem like I only did one set.

DCF
01-03-2007, 09:15 AM
Triceps(Didn't end up doing shoulders, doing them today. My lats were acting up...)

BentBar Pulldowns

5x15

1st - 1x15-25lbs
2nd - 1x15-30lbs
3rd - 1x15-35lbs
4th - 1x15-40lbs
5th - 1x15-45lbs

Skull Crushers

5x10

1st, 2nd - 1x10-50lbs
3rd, 4th - 1x10-60lbs
5th - 1x10-70lbs

StraightBar Pulldowns

3x15

1st - 1x15-35lbs
2nd - 1x15-40lbs
3rd - 1x15-45lbs

Overall:

The BentBar Pulldowns are WAY stronger and easier this time around. Same with the skullcrushers, I could've went up to 80lbsx10 if I started with them as my first excersize.

Supplements:

No protein, creatine or taurine. 3 pills through the day for TB-2.

Started bulking today. I'll be eating like a machine now....Can't wait.

Detard
01-03-2007, 09:34 AM
looking good man. what are you training for? strength? bodybuilding?

DCF
01-03-2007, 09:53 AM
looking good man. what are you training for? strength? bodybuilding?

Currently strength. There's a competition in 1 month, that I doubt I'll be joining just due to school, but I plan on training for it and planning it out as if I was in the competition. I can't provide my own equitment like a suit, knee wraps etc. etc. so I'll do whatever I can.

My ultimate goal would be a nice, bulky 205lbs body that people have to take a second glance. My friend, who's around 200+, is considered the "big guy" of my school. I'd like to be "that guy", hopefully in the near future. Considering I know almost everybody talks about him and how big he is, I'd KILL to have the feeling knowing people talk about me like that.

I don't want a rock solid, ripped body. Just something that'll keep me up in strength.

borracho
01-03-2007, 02:05 PM
thats a badass avatar ya got there DCF

DCF
01-04-2007, 08:20 PM
Thanks!

Shoulders:

Shrugs

5x15

1st - (Warmup) - 1x20-45lbs(Bar)
1st - 1x15-135lbs
2nd - 1x15-205lbs
3rd - 1x15-255lbs
4th - 1x15-295lbs
5th - 1x15-340lbs

Dumbell Shouder Press

5x10

1st - (Warmup) - 1x10-30lbs(Per arm)
1st, 2nd - 1x10-40lbs
3rd, 4th - 1x10-45lbs
5th - 1x10-50lbs

FrontPlate Raises

5x15

1st, 2nd, 3rd, 4th, 5th - 1x15-35lbs

Lateral Raises

5x10

1st, 2nd - 1x10-15lbs(Per arm)
3rd, 4th, 5th - 1x10-20lbs

Overall:

Loved it. I still feel the burn today(I did this yesterday). First time I've felt an afterburn on my traps from shoulder day. SWEETTT!

Supplements:

Protein - 3 29g shakes spred out during the day.
Creatine - None.
Test-Boost 2 - 3 pills spred out during the day for meals.

DCF
01-04-2007, 08:28 PM
Biceps:

Hammer Curls

Compound Set(SuperSet) - 1x10-35lbs to 5lbs(Per arm)

Preacher Curls

5x10

1st, 2nd, 3rd, 4th - 1x10-55lbs
5th - 1x10-65lbs

Concentration Curls(Single Arm)

Compound Set(SuperSet) - 1x10-25lbs to 5lbs(Per arm)

Concentration Curls(Bar)

5x10

1st - 1x10-45lbs
2nd, 3rd, 4th - 1x10-65lbs
5th - 1x10-70lbs

Overall:

Unreal pump. I still feel the burn fro about 6 hours ago. First time trying the concentration curls with the bench bar, hurt my wrists a bit but that's natural. Good pump.

Supplements:

Protein - 2 29g shakes throughout the day.
Creatine - None.
Test-Boost 2 - 3 pills throughout the day during meals.

Detard
01-04-2007, 08:43 PM
no need for a full day dedicated to biceps. you could combine back with bi's, then do your heavy back work first, then do some isolation work with your bi's after. its the heavy compound movements that will help you gain mass and size.

DCF
01-04-2007, 08:48 PM
Alright, thanks. I did do back/biceps for about 2 months and didn't get barely any gains other than my lats. My biceps stayed the exact same size/strength the entire time. I've only currently switched to a full week workout, seperated with 1 muscle group a day sovering all the muscles. I've been getting the most gains out of that...I'll think about going back to combined muscle groups again, but I doubt it since I didn't see very big gains.

Thanks tho!

Detard
01-04-2007, 09:32 PM
ohhh alright. not everything works for everyone right! keep on doing what works for you! nice workouts btw.

DCF
01-05-2007, 02:05 PM
Thanks!

Back:

Sumo Deadlifts

5x5

1st - (Warmup) - 1x10-45lbs(Bar)
1st - 1x10-135lbs
2nd - 1x5-185lbs
3rd - 1x5-215lbs
4th - 1x5-235lbs
5th - 1x5-275lbs

Lat Pulldowns

5x10

1st - 1x10-100lbs
2nd, 3rd - 1x10-125lbs
4th - 1x10-135lbs
5th - 1x10-150lbs

Dumball Rows

3x10

1st, 2nd, 3rd - 1x10-60lbs(Per arm)

Seated Rows

3x10

1st - 1x10-100lbs
2nd, 3rd - 1x10-125lbs

Overall:

Loved it. Wasn't as great as usual but really improved on deadlidts. Last set was really easy compared to my other 275lbs attempts. It probably had effect on that I ate a big meal before I did them not realizing what I was doing today. :drooling:

Supplements:

Protein - 1 29g shake after workout and another 29g shake before bed tonight.
Creatine - None.
Test-Boost 2 - 3 pills spred out during meals.

DCF
01-08-2007, 01:23 PM
Chest:

Flat BenchPress

5x5

1st - (Warmup) - 1x15-45lbs(Bar)
1st, 2nd - 1x5-135lbs
3rd, 4th - 1x5-140lbs
5th - 1x5-145lbs

Incline BenchPress

3x15

1st - (Warmup) - 1x15-45lbs(Bar)
1st - 1x15-95lbs
2nd, 3rd - 1x15-100lbs

Incline Dumbell Flyes

3x15

1st, 2nd, 3rd - 1x15-30lbs(Per arm)

Flat Dumbell Flyes

3x10

1st - (Warmup) - 1x10-15lbs(Per arm)
1st, 2nd, 3rd - 1x10-25lbs

Overall:

Best chest workout I've ever had. My chest is still burning as I type this. After my first set of incline flyes, my chest was pumped up so much my arms started shaking. Best day ever.

Supplements:

Protein - None so far. Will take 1 or 2 29g shakes during/after supper which is in 1 hour and 1 more before bed around 11 p.m.
Creatine - None.
Test-Boost 2 - 1 pill so far. Will take the other 2 right after supper.

DCF
01-10-2007, 08:00 PM
Shoulders

Shrugs

5x15

1st - (Warmup) - 1x20-45lbs
1st - 1x15-135lbs
2nd - 1x15-205lbs
3rd - 1x15-255lbs
4th - 1x15-295lbs
5th - 1x15-335lbs

Dumbell Shoulder Press

3x10

1st - 1x10-40lbs(Per arm)
2nd - 1x10-45lbs
3rd - 1x8-55lbs

Front-Plate Raises

5x15

1st, 2nd, 3rd, 4th - 1x15-35lbs
5th - 1x15-45lbs

Lateral Raises

5x15

1st - 1x15-15lbs(Per arm)
2nd, 3rd - 1x15-20lbs
4th, 5th - 1x15-25lbs

Bentover Lateral Raises

5x15

1st, 2nd, 3rd, 4th, 5th - 1x15-15lbs(Per arm)

Overall:

Bit rushed but unreal workout. I liked the burn, will feel it tomorrow.

Supplements:

Protein - 1 29g shake at lunch and 1 before bed.
Creatine - None.
Test-Boost 2 - 2 pills so far, 1 after I have the shake before bed.

DCF
01-13-2007, 09:38 PM
Back:

Deadlifts

1st - (Warmup) - 1x10-45lbs(Bar)
1st - 1x5-135lbs
2nd - 1x5-185lbs
3rd - 1x5-205lbs
4th - 1x5-245lbs
5th - 1x5-275lbs
6th - 1x1-315lbs(Tried 2, got half way up on second and felt the puke comin'!)

Lat Pulldowns

3x10

1st - 1x10-100lbs
2nd - 1x10-125lbs
3rd - 1x10-150lbs

Dumbell Rows

5x10

1st, 2nd - 1x10-60lbs
3rd, 4th - 1x10-65lbs
5th - 1x10-70lbs

Overall:

Wasn't too bad. Surprised I got the 315 again since I haven't done deadlifts/legs in a while. Good burn though, back still painin' from the workout!

Supplements:

Can't remember, I know i took 3 TB2 pills during the day.

DCF
01-13-2007, 09:44 PM
Triceps:

Skull Crushers

5x10

1st - 1x10-60lbs
2nd - 1x10-65lbs
3rd - 1x10-70lbs
4th - 1x10-75lbs
5th - 1x10-80lbs

BentBar Pulldowns

5x15

1st - 1x10-25lbs
2nd - 1x10-35lbs
3rd - 1x10-40lbs
4th - 1x10-45lbs
5th - 1x10-50lbs

Dumball Kickbacks

1st, 2nd, 3rd, 4th, 5th - 1x15-15lbs(Per arm)

StraightBar Pulldowns

5x10

1st - 1x10-25lbs
2nd - 1x10-30lbs
3rd - 1x10-35lbs
4th - 1x10-40lbs
5th - 1x10-45lbs

Overall:

Really good. Surprised I got a good amount of strength up on the skull crushers. I was stuck at 50-70 for about 3 weeks.

DCF
01-13-2007, 09:50 PM
Legs:

Squats

5x5

1st - 1x10-45lbs(bar)
1st - 1x5-135lbs
2nd - 1x5-150lbs
3rd - 1x5-160lbs
4th - 1x5-170lbs
5th - 1x5-185lbs

Calf Raises

5x30

1st, 2nd, 3rd, 4th, 5th - 1x30-300lbs

Leg Curls

1st - 1x10-50lbs
2nd - 1x10-60lbs
3rd - 1x10-80lbs
4th - 1x10-90lbs
5th - 1x10-100lbs

Overall:

Bit rushed because I had to get it all done between 1:30 and 2:15. Still got a good burn from it all though!

DCF
01-15-2007, 02:38 PM
Chest:

Flat BenchPress

5x5

1st - (Warmup) - 1x15-45lbs(Bar)
1st - 1x5-135lbs
2nd - 1x5-140lbs
3rd - 1x5-145lbs
4th - 1x5-150lbs
5th - 1x5-155lbs(Helped up a bit on the last one)

Incline Dumbell Flyes(Regreted doing these before incline benchpress!!)

3x15

1st - 1x15-30lbs(Per arm)
2nd - 1x15-35lbs
3rd - 1x15-40lbs

Incline BenchPress

3x12

1st - (Warmup) - 1x15-45lbs(Bar)
1st, 2nd, 3rd - 1x12-95lbs(Helped up on 11th rep on last set)

Flat Dumbell Flyes

3x10

1st, 2nd - 1x10-25lbs(Per arm)
3rd - 1x10-30lbs

Overall:

Liked the first bit of flat bench and incline flyes, then everything went down hill energy wise. Felt like sleeping the entire time at the gym I was that weak and tired.

Supplements:

Protein - None. Taking a 29g shake after supper(half an hour) and another before bed.
Creatine - Stopped taking it about 3 weeks ago. Might start again soon.
Test Boost-2 - 2 pills before gym and 1 more after supper.

DCF
01-16-2007, 07:33 PM
Tuesday/Jan. 16th/07

Biceps:

Dumbell Concentration Curls

(Compound Set/Super Set)

1x10-40lbs to 5lbs(Per arm)

Preacher Curls

5x10

1st, 2nd, 3rd, 4th, 5th - 1x10-55lbs

Barbell Curls

3x10

1st - 1x10-45lbs(Bar)
2nd, 3rd - 1x10-65lbs

Hammer Curls

(Compound Set/Super Set)

1x10-30lbs to 5lbs(Per arm)

Overall:

Really good pumps. Starting to see size gains in both biceps, which is always good. :)

Supplements:

Protein - None. Didn't have time to take any.
Creatine - None.
Test-Boost 2 -2 pills after supper.

Detard
01-16-2007, 07:51 PM
nice chest workout. you might wanna try doing 135, 145, 155, 155, 155. so basically rising in 10 pound increments instead of 5. it might help you press more in your peak sets(usually 3rd or 4th).

nice squatting aswell!

DCF
01-16-2007, 08:56 PM
Thanks! I actually might start. Before when I was doing 115-135 sets, I was stuck there for about 2 months. Then after I did 5x5 with 135, I started gaining again.

DCF
01-17-2007, 08:35 PM
Wednesday/Jan.17th/07

Shoulders:

Dumbell Shoulder Press

3x10

1st - 1x10-40lbs(Per arm)
2nd - 1x10-45lbs
3rd - 1x10-55lbs

Shrugs

1st - (Warmup) - 1x15-45lbs(Bar)
1st - 1x15-135lbs
2nd - 1x15-225lbs
3rd - 1x15-275lbs
4th - 1x15-295lbs
5th - 1x15-315lbs

Lateral Raises

3x15

1st - 1x15-20lbs(Per arm)
2nd, 3rd - 1x15-25lbs

BentOver Lateral Raises

3x15

1st, 2nd, 3rd - 1x15-15lbs(Per arm)

Overall:

Extremely rushed, still felt the burn. Was disappointed with the dumbell press, tried 60lbs per arm but couldn't get them from my knees up to push them up. Ah well, maybe next time!

DCF
01-18-2007, 02:42 PM
Wednesday/Jan.18th/07

Triceps:

Skull Crushers

5x10

1st, 2nd - 1x10-60lbs
3rd - 1x10-65lbs
4th - 1x10-75lbs
5th - 1x10-85lbs

BentBar Pushdowns

5x15

1st - 1x15-30lbs
2nd - 1x15-45lbs
3rd, 4th - 1x15-50lbs
5th - 1x15-55lbs

Dumbell Kickbacks

5x15

1st, 2nd, 3rd, 4th, 5th - 1x15-15lbs(Per arm)

StraightBar Pushdowns

5x15

1st, 2nd, 3rd, 4th, 5th - 1x15-30lbs

Overall:

Unreal pumps. Probably the best tricep day I've ever had. My arms are still pumped up and it's almost an hour after from when I worked out. I loved it! Had a **** load of energy too. Those Test-Boost 2 are unreal.

KevinStarke
01-18-2007, 03:41 PM
Workouts are all lookin solid man. I would drop the dumbell kickbacks though in exchange for any other tricep exercise really. 1 arm cable press downs maybe?

Detard
01-18-2007, 03:57 PM
i would defiinitly drop the kickbacks and do some closegrip bench instead.

DCF
01-18-2007, 04:21 PM
I'm not sure if I want to "overwork" my chest though...Will it at all? Or am I just thinking the wrong thing. I just recently started doing kickbacks, just trying different excersizes.

DCF
01-19-2007, 03:13 PM
Friday/Jan.19th/07

Back:

Sumo Deadlifts

5x5

1st - 1x5-135lbs
2nd - 1x5-185lbs
3rd - 1x5-215lbs
4th - 1x5-245lbs
5th - 1x5-295lbs

Lat Pulldowns

3x10

1st - 1x10-100lbs
2nd - 1x10-130lbs
3rd - 1x10-155lbs

Dumbell Rows

3x10

1st, 2nd - 1x10-60lbs(Per arm)
3rd - 1x10-70lbs

Overall:

New gym song+deadlifts=INSANE! I'm almost up to a set of 5 with 300lbs. :) Only 5 more pounds WOO! This day was insane for back, felt like my lats aren't "as worked" but they still are. Might be heading back down for an ab workout/a little bit of biceps. This was a GREAT day!

DCF
01-19-2007, 03:18 PM
Update on Routine:

Monday - Chest
Tuesday - Biceps
Wednesday - Shoulders
Thursday - Triceps
Friday - Back
Sat. or Sunday - Legs

Chest:

Flat BenchPress-5x5
Incline BenchPress-3x15
Incline Dumbell Flyes-3x15
Flat Dumbell Press-3x10

Biceps:

I switch this day up alot...
Preacher Curls-5x10
Barball Concentration Curls-5x10
Hammer Curls-CompoundSet(SuperSet)
Dumbell Concentration Curls-CompoundSet(SuperSet)

Shoulders:

Shrugs-5x15
Dumbell Shoulder Press-5x10
Plate Raises-5x15
Lateral Raises-5x15
BentOver Lateral Raises-5x15

Triceps:

Skull Crushers-5x10
BentBar Pushdowns-5x15
Dumbell Kickbacks-5x15
StraightBar Pushdowns-3(or5)x15

Back:

Sumo Deadlifts-5x5
Lat Pulldowns-5x10
Dumbell Rows-5x10
Seated Rows-5x10

Legs:

Squats-5x5
Calf Raises-5x30
Leg Curls-5x10
BackLeg Curls-5x10

DCF
01-24-2007, 09:19 AM
Tuesday/Jan. 23rd/07

Chest:

Flat BenchPress

5x5

1st - (Warmup) - 1x20-45lbs(Bar)
1st - 1x5-135lbs
2nd - 1x15-135lbs(Tried to see if I could finally get 10 reps, surprised the **** outta myself)
3rd - 1x5-145lbs
4th - 1x5-150lbs
5th - 1x3-150lbs/1x2-135lbs

Incline BenchPress

3x15

1st, 2nd, 3rd - 1x15-95lbs(2nd set only got 13 reps, didn't have a spotter and felt I couldn't get anymore)

Incline Dumbell Flyes

3x15

1st - (Warmup) - 1x15-10lbs(Per arm)
1st, 2nd, 3rd - 1x15-30lbs

Flat Dumbell Flyes

3x10

1st, 2nd - 1x10-20lbs(Per arm)
3rd - 1x10-25lbs

Overall:

Loved it. Not the incline bencn press, it's really starting to piss me off. I've been stuck at 95lbs for sets of 15 for the past 4 months. My flat benchpress has gone up like crazy, maybe I sould move down to sets of 8-10 instead of 15 and do 5sets instead of 3. I really want it to go up, but it just won't.

DCF
01-24-2007, 12:39 PM
Wednesday/Jan.24th/07

Shoulders:

Shrugs

5x15

1st - (Warmup) - 1x20-45lbs(Bar)
1st - 1x15-135lbs
2nd - 1x15-205lbs
3rd - 1x15-245lbs
4th - 1x15-295lbs
5th - 1x15-335lbs

Dumbell Shoulder Press

5x10

1st - 1x10-30lbs(Per arm)
2nd - 1x10-35lbs
3rd - 1x10-40lbs
4th, 5th - 1x10-45lbs

Front Plate Raises

5x15

1st, 2nd, 3rd, 4th, 5th - 1x15-35lbs

Dumbell Lateral Raises

5x15

1st, 2nd, 3rd - 1x15-15lbs(Per arm)
4th, 5th - 1x15-20lbs

BentOver Dumbell Lateral Raises

5x15

1st, 2nd, 3rd, 4th, 5th - 1x15-10lbs(Per arm)

Overall:

Everything improved. I feel more of a burn with lateral raises now and my muscle gets worked like crazy with bentover lateral raises, I think I finally found the right form I was lookin for. :clap:

DCF
01-25-2007, 02:24 PM
Thursday/Jan.25th/07

Triceps:

Skull Crushers

5x10

1st - 1x10-65lbs
2nd - 1x10-70lbs
3rd, 4th - 1x10-80lbs
5th - 1x10-90lbs

BentBar Pushdowns

5x15

1st - 1x15-25lbs
2nd - 1x15-35lbs
3rd - 1x15-45lbs
4th, 5th - 1x15-50lbs

Dumbell Kickbacks

5x15

1st, 2nd, 3rd, 4th, 5th - 1x15-15lbs(Per arm)

StraightBar Pushdowns

5x15

1st, 2nd, 3rd - 1x15-25lbs
4th, 5th - 1x15-35lbs

Overall:

Pretty awesome. The skull crushers were insane, I never felt so much energy to do them. Good pump on too. Was doing a little bit of biceps in between sets just because I missed Tuesday's bicep day due to a funeral. Can't remember what I did but they were worked. :evillaugh

Built
01-25-2007, 03:13 PM
Hey there fellow canuck. :)

Good to see you keeping a journal.

Now, a few questions for you:

You're seventeen - what's with the test boost? What is it?
Why a whole workout dedicated to triceps?
Would you consider a different approach to your current "bodypart a day" training?

DCF
01-25-2007, 03:31 PM
Hey there fellow canuck. :)

Good to see you keeping a journal.

Now, a few questions for you:

You're seventeen - what's with the test boost? What is it?
Why a whole workout dedicated to triceps?
Would you consider a different approach to your current "bodypart a day" training?

Yea, I'm 17. The testboost are well Testosterone Boosters. I've been taking them and have been getting the most gains I've ever had.

Because I feel if I don't, my muscle isn't worked enough.

No, not again. I did that for a good 2-3 months and got nothing out of it.

Detard
01-25-2007, 03:43 PM
get rid of the kickbacks and do some closegrip benching. they will work way better than kickbacks ever would for overall size and strength. i agree with built. why a full day dedicated to triceps?

DCF
01-25-2007, 07:01 PM
get rid of the kickbacks and do some closegrip benching. they will work way better than kickbacks ever would for overall size and strength. i agree with built. why a full day dedicated to triceps?

Read my answer.

And the kickbacks are doing an inreal job. I'll try the closegrip but it hasn't worked for me in the past.

Built
01-26-2007, 01:33 PM
What's in the test boost, bud?

DCF
01-26-2007, 01:59 PM
What's in the test boost, bud?

Main ingredient is "tribulis". I'll look on the bottle in a few minutes.

DCF
01-26-2007, 02:02 PM
Friday/Jan.26th/07

Back:

Sumo Deadlifts

5x5

1st - 1x10-135lbs
2nd - 1x5-185lbs
3rd - 1x5-225lbs
4th - 1x5-255lbs
5th - 1x5-300lbs(GOT IT!)

Lat Pulldowns

3x10

1st - (Warmup) 1x15-50lbs
1st - 1x10-100lbs
2nd - 1x10-125lbs
3rd - 1x10-150lbs

Dumbell Rows

3x10

1st, 2nd, 3rd - 1x10-60lbs(Per arm)

Overall:

Loved the deadlifts, FINALLY GOT 300lbs for 5!!! The other excersizes were a bit normal. I could've bumped up the dumbell rows but felt I didn't need to.

Built
01-26-2007, 02:12 PM
Tribulus doesn't increase testosterone. At least, not in humans. I HAVE heard anecdotal reports that it improves libido in men over forty, but at seventeen, well, son, warm BREEZES should do that for you.

sharkall2003
01-26-2007, 02:15 PM
That test booster isn't going to do anything. You're being mind ****ed and you don't even know it. Just start eating really really well, lifting as hard as you can and the gains will come.

DCF
01-30-2007, 10:52 AM
Monday/Jan.29th/07

Chest:

Flat BenchPress

5x5

1st - (Warmup) - 1x15-45lbs(Bar)
1st - 1x5-135lbs
2nd, 3rd, 4th - 1x5-145lbs
5th - 1x5-150lbs

Incline BenchPress

3x15

1st - (Warmup) - 1x15-45lbs(Bar)
1st, 2nd - 1x15-95lbs
3rd - 1x15-105lbs

Incline Dumbell Flyes

3x15

1st, 2nd, 3rd - 1x15-30lbs(Per arm)

Flat Dumbell Flyes

3x15

1st, 2nd, 3rd - 1x15-20lbs(Per arm)

Overall:

Not too bad of a day. I was surpsied to hell that I got 105lbsx15 for incline benchpress, finally got out of the 95lbs I was stuck at for like 4 months.

DCF
01-30-2007, 01:42 PM
Tuesday/Jan. 30th/07

Biceps:

Don't know if this is all right but I'll try to remember everything...

Pully Preacher Curls

5x10

1st - 1x15-25lbs
2nd - 1x10-35lbs
3rd, 4th - 1x10-40lbs
5th - 1x10-45lbs

Hammer Curls

Compound Set(SuperSet)

1x10-35lbs to 5lbs(Per arm)

Barbell Concentration Curls

5x10

1st, 2nd, 3rd - 1x10-65lbs
4th, 5th - 1x10-70lbs

Dumbell Concentration Curls

5x10

1st, 2nd, 3rd, 4th, 5th - 1x10-30lbs(Per arm)

Overall:

Loved it. I did a bunch of wrist excersizes in between, I need to bring them up. I had an unreal pump from the pully preacher curls, I might start doing them from now on.

DCF
01-31-2007, 06:19 PM
Wednesday/Jan.31st/07

Shoulders:

Dumbell Shoulder Press

5x10

1st, 2nd - 1x10-40lbs(Per arm)
3rd, 4th - 1x10-45lbs
5th - 1x10-50lbs

Barbell Shrugs

5x15

1st - 1x15-135lbs
2nd - 1x15-185lbs
3rd - 1x15-225lbs
4th - 1x15-275lbs
5th - 1x15-340lbs

Dumbell Lateral Raises

1st, 2nd - 1x15-15lbs(Per arm)
3rd, 4th, 5th - 1x15-20lbs

Front Plate Raises

5x15

1st, 2nd, 3rd, 4th, 5th - 1x15-35lbs

BentOver Lateral Raises

5x15

1st, 2nd, 3rd, 4th, 5th - 1x15-15lbs(Per arm)

Overall:

Finally got a full shoulder workout. Haven't had one in a long time, I was always rushing. Good burn on shrugs, might start them as my second excersize from now on.

DCF
02-02-2007, 04:08 PM
Friday/Feb. 2nd/07

Back:

Sumo Deadlifts

5x5

1st - 1x10-135lbs
2nd - 1x5-185lbs
3rd - 1x5-225lbs
4th - 1x5-275lbs
5th - 1x4-315lbs

StraightBar Pulldowns

3x10

1st - 1x15-100lbs
2nd - 1x10-125lbs
3rd - 1x10-150lbs

Dumbell Rows

3x10

1st, 2nd, 3rd - 1x10-60lbs(Per arm)

Seated Rows

5x15

1st, 2nd, 3rd, 4th, 5th - 1x15-100lbs

Overall:

REALLY surprised I got 315 for 4 reps. I shocked the hell outta myself. I'm so glad. :) I could've done more weight on dumbell rows, just felt like sticking with 60lbs this time.

DCF
02-04-2007, 09:44 PM
Sunday/Feb(NA)/07

Triceps:

Skull Crushers

5x10

1st - 1x10-50lbs
2nd - 1x10-60lbs
3rd - 1x10-70lbs
4th - 1x10-80lbs
5th - 1x10-90lbs

BentBar Pushdowns

5x15

1st - 1x15-25lbs
2nd - 1x15-35lbs
3rd - 1x15-45lbs
4th, 5th - 1x15-50lbs

Dumbell Kickbacks

5x15

1st, 2nd, 3rd, 4th - 1x15-15lbs(Per arm)
5th - 1x15-20lbs

StraightBar Pushdowns

3x15

1st - 1x15-25lbs
2nd, 3rd - 1x15-35lbs

Overall:

Not a bad burn. Got a good pump on from the bentbar pushdowns and the kickbacks. I was working a bit of biceps along with it, I need to slowly start building them up again.

DCF
02-09-2007, 08:50 PM
Missed a ****load of days and I'm not happy. Our school has a basketball competition every year called the coal bowl, it has schools from all over Canada come play. Anyways, me and my girlfriend went to everyone of the games for the past week. I only had time to get to the gym last night and did two things.

Thursday/Feb.9th/07

Chest:

Incline Bench Press

5x5

1st - (Warmup) - 1x20-45lbs(Bar)
1st, 2nd, 3rd, 4th, 5th - 1x5-135lbs

Incline BenchPress

2x15

1st - (Warmup) - 1x15-45lbs(Bar)
1st, 2nd - 1x15-95lbs

Incline Dumbell Flyes

3x15

1st, 2nd, 3rd - 1x15-25lbs(Per arm)

Overall:

****ty workout. Didn't like any of it. The only thing in my head was the fact that I missed a week working out and it made my strength go down alot just thinking about it. I'm never ****ing doing it again.

DCF
02-09-2007, 08:52 PM
Legs:

Leg Press

5x15

1st, 2nd, 3rd - 1x15-200lbs
4th, 5th - 1x15-250lbs

Leg Curls

3x20

1st, 2nd, 3rd - 1x20-50lbs

Reverse Leg Curls

3x20

1st, 2nd, 3rd - 1x20-20lbs

Overall:

Trying to get my legs toned up and bigger, not interested in strength yet. The high reps/low weight really worked yesterday. Had a really good burn. Loved the switch from squats to leg press, I felt more comfortable.