The BIGDADDY Project

[bigdaddykrull]

Hey Everyone its been a long time since i posted, not much is news with me, im in the Military Now, and working shift work now (12 Hour shifts). My weight training has been off and on and right now im getting back into it after a while. I have recently quit smoking (which sucks) and I am due to spend a year in Afghanastan come August. anyways on with the journal.

Tues 23 Jan 07, MASS STAGE

Had no energy today slept almost all day long, cleaning up the diet and drinking lots of water. the first day back really sucks so im not expecting much. Did chest and shoulders in the gym. My bench has really suffered with the time off. and I only got through about half my shoulder workout before i called it a day. I didnt keep a journal with me today but ill remedy that in the future. My sets and reps for the first couple weeks are around 5 sets for 12 reps.
anyways tomorrow is back and im looking forward to some deadlifts.
Untill tomorrow, Ciao

Big D

[Detard]

welcome to journal land, and good luck with your goals man. good on ya for quitting smoking aswell.

[bigdaddykrull]

thanks bro, ya quitting smoking sucks large i figure it will take me about a week to get the energy in the gym back up. well we will see what happens.

[bigdaddykrull]

ok well I wasnt happy with starting the week half way into it so i took the rest of that week off and started proper, so just to fill you guys in what im doing for the first 6 weeks is re training my neuromusclar system to learn to grow again and develop my conditioning base. The basic sceme is 5 sets of 12 reps for upper body and 5 sets for 15 reps for lower body, LET THE TURMOIL BEGIN

[bigdaddykrull]

29 JAN 07 - LEGS AND ABS

leg raises - 2X20
crunches - 2 X 20

Standing calf raises - 5 X 15. 1st - 5th - 60 lbs
leg curls - 5 X 12 - 1st-70, 2nd &3rd- 85, 4th &5th- 100
extensions- 5 X15- 1st-5th -60
squats - 5 X15 1st-95, 2nd-4th-105, 5th- 95
leg press - 5X15 - 1st-5th-145


This day was murder. Everything goes well untill I hit that 11 or 12 rep then the pain starts. I had to suck up my ego big time and drop the weight way down. I know it will be worth it in the end but i feel like such a chump only quatting 95 lbs, LOL im used to squatting 315 lbs. My legs felt so engorged with blood after that I could barely walk. Well every journey has to start with a step and this is it.

[bigdaddykrull]

30 JAN 07 - CHEST AND SHOULDERS

BENCH - 5 x 12 - 1ST-5TH - 135
INCLINE DUMBELL PRESS - 5x12 - 1ST&2ND-45, 3RD-5TH-35
FLYE - 5x12 - 1ST - 25, 2ND-5TH - 30

MILITARY PRESS - 5x10 - 1ST-5TH -45
REAR LATS ON INCLINE BENCH - 5X12 -1ST&2ND - 15, 3RD-5TH - 10
SEATED SIDE LATERALS - 5x12- 1ST-5TH- 10
SHRUGS - 5x10- 1ST- 70, 2ND-5TH- 55


Again I have to repeat that I am hating the high reps and sets but i know from previous experience that when the reps and sets go down after week 6 the gains I will make are huge. Bench felt awfull ... will take a while to build back up. Shoulders have always been an issue with me. I now realize how much a difference the military press is from machine to free weight. previously i had been using weight machine and i was pressing around 100 lbs for 12 and when i moved to free weight im only doing 45 lbs. feels much harder with free bar. laterals in general have also not been a friend of mine especially side laterals. even during my peak training periods of my past i have never really been able to increase strength in that lift. well wednesday is OFF so i will see you all again on thursday.

[bigdaddykrull]

1ST FEB 07 - BACK AND ARMS

DEADLIFTS - 5x8 1ST - 185, 2ND - 225, 3RD - 5TH - 235
BENT OVER BARBELL ROWS - 5x12 - 1ST- 95, 2ND- 115, 3RD-5TH- 135
CLOSE GRIP PULLDOWNS - 5x12 - 1ST - 4 PLATES (pl), 2ND - 6 PL,
3rd - 8 pl, 4th - 7 pl, 5th- 6 pl

CLOSE GRIP BENCH PRESS - 5x12 - 1ST - 95, 2ND - 4TH - 115, 5TH - 95
CABLE PUSHDOWN - 5 x 12 - 1ST-70,2ND-100, 3RD-5TH-115

WELL I WAS SUPPOSED TO DO BARBELL CURLS AND DUMBELL INCLINE CURLS AT THE END OF THIS WORKOUT BUT MY WORKOUT PARTNER RAN LATE SO BY THE TIME I PICKED HIM UP AND GOT TO THE GYM THE GYM CLOSED BEFORE I COULD FINISH, WELL LESSON LEARNED ON MY PART. FELT GOOD DOING BACK, HAVENT LOST TOO MUCH STRENGTH THERE AND TRICEPS FELT STRONG AS WELL.

[bigdaddykrull]

02 FEB 07, LEGS AND ABS

leg raises - 2X20
crunches - 2 X 20

Standing calf raises - 5 X 15. 1st &2ND - 75, 3RD&4TH-60, 5TH - 45
leg curls - 5 X 12 - 1st-85, 2nd - 100, 3rd- 115, 4th &5th- 130
extensions- 5 X15- 1st-75, 2ND - 4TH - 90, 5th -60
squats - 5 X15 1st- 5th- 115
leg press - 5X15 - 1st-145, 2ND -5th-165

WELL, after punching in these results im proud to report that in the first week I have allready made improvments on EVERY LIFT, this is promising. Even though my squat improved as well still feel like a wuss only doing 35's on each side, lol. Workout felt pretty good, I was going to do the biceps that I missed yesterday at the end of the workout but after doing squats and leg press I had no energy left at all. well week 1 is done on to week two. Next week will be a heavy emphasis on the chest and shoulders so I am looking forward to it. untill monday, cheers!!

[bigdaddykrull]

CHEST AND SHOULDERS

BENCH - 5 x 12 - 135, 145, 145, 145, 135
INCLINE DUMBELL PRESS - 5x12 - 40 X 5 Sets
FLYE - 5x12 - 20, 25, 30, 35, 35

MILITARY PRESS - 5x10 - 45, 65, 75, 70, 65
REAR LATS ON INCLINE BENCH - 5X12 - 10, 15, 10, 10, 10
SEATED SIDE LATERALS - 5x12- 10 X 5 Sets
Dumbell SHRUGS - 5x10- 45, 55, 55, 55, 50

Not bad workout, body is getting a little adjusted now to high sets and reps, not getting nearly the stiffnes that I used too. Focusing more on my form for side laterals and finding that it makes a difference. Not much else to say really!!!

[bigdaddykrull]

BACK AND ARMS

DEADLIFTS - 5x8- 225, 225, 235, 235, 235
BENT OVER BARBELL ROWS - 5x12 - 135, 135, 135, 145, 145
CLOSE GRIP PULLDOWNS - 5x12 - 115, 135, 115, 100, 100

CLOSE GRIP BENCH PRESS - 5x12 - 95, 95, 95, 95, 95
CABLE PUSHDOWN - 5 x 12 - 100, 115, 115, 100, 100

BARBELL CURLS - 40, 45, 45, 40, 40,
INCLINE DUMBELL CURLS - 10, 10, 10, 15, 15

Another good workout, after deadlifts and Rows your not left with much energy to do anything, lol.

[bigdaddykrull]

LEGS AND ABS

leg raises - 2X20
crunches - 2 X 20

Standing calf raises - 5 X 15- 75, 90, 75, 60, 45
leg curls - 5 X 12 - 85, 115, 130, 130, 115
extensions- 5 X15- 75, 90, 90, 90, 90
squat machine - 5 X15 - 105, 105, 75, 60, 60
leg press - 5X15 - 155, 185, 225, 275, 275

Good workout, I still hate leg days so I literally have to drag myself to the gym to do them, couldnt do regular squats as the squat rack was being used by some teenagers doing hanging knee raises, so I used the squat machine, not a big fan of it, find it work the quads well but not the glutes and hammies but it will do in a pinch, leg press really picked up this week so Im happy with it.

[bigdaddykrull]

CHEST AND SHOULDERS

BENCH - 5 x 12 - 135, 145, 155, 155, 155
INCLINE DUMBELL PRESS - 5x12 - 40, 45, 50, 45, 45
FLYE - 5x12 - 25, 35, 30, 30, 27

MILITARY PRESS - 5x10 - 65, 75, 75, 75, 75
REAR LATS ON INCLINE BENCH - 5X12 - 15, 15, 15, 15, 10
SEATED SIDE LATERALS - 5x12- 10 X 5 Sets
Dumbell SHRUGS - 5x10- 50, 50, 55, 55, 55

Well after looking over the week again looks like gains were made across the board. Week 2 of 6 done for phase 1, stage 1, cant wait for it to be over, LOL

See you all next week.

[bigdaddykrull]

wow I must smell or something cause none of you are leavin any spam LOL

[bigdaddykrull]

BACK AND ARMS

DEADLIFTS - 5x8- 225, 235, 245, 255, 255
BENT OVER BARBELL ROWS - 5x12 - 135, 135, 135, 135, 135
CLOSE GRIP PULLDOWNS - 5x12 - 100, 115, 115, 115, 115

CLOSE GRIP BENCH PRESS - 5x12 - 95, 115, 115, 115, 115
CABLE PUSHDOWN - 5 x 12 - 100, 115, 130, 130, 130

BARBELL CURLS - 45, 45, 45, 50, 50,


pretty good workout, find myself procrastinating when time comes to get to the gym so I will have to try and keep that in check, got to the gym a little late so I ran out of time to do Incline Dumbell curls, otherwise a good workout.

[bigdaddykrull]

LEGS AND ABS

leg raises - 2X20
crunches - 2 X 20

Standing calf raises - 5 X 15- 75, 75, 75, 75, 75
leg curls - 5 X 12 - 115, 130, 130, 145, 145
extensions- 5 X15- 75, 90, 105, 120, 120
squat - 5 X15 - 115, 125, 125, 125, 115
leg press Machine- 5X15 - 100, 115, 130,

ok I am beyond pissed off, some punks at my gym stole the safety pegs for the leg press so the gym closed the machine. I was stuck using the nautilus leg press machine. The one where the foot platform remains stationary and the back portion moves. well it kills my lower back so i stopped after three sets.

[bigdaddykrull]

CHEST AND SHOULDERS

BENCH - 5 x 12 - 135, 145, 155, 165, 165
INCLINE DUMBELL PRESS - 5x12 - 40, 45, 50, 50, 50
FLYE - 5x12 - 35, 35, 35, 40, 40

MILITARY PRESS Machine- 5x10 - 115, 100, 100, 100, 100
REAR LATS ON INCLINE BENCH - 5X12 - 15, 15, 15, 15, 10
SEATED SIDE LATERALS - 5x12- 10,15,15,10,10
Dumbell SHRUGS - 5x10- 65,65,65,70,70


This workout was supposed to be yesterday but I work shift work (6 in morning to 6 at night) so by the time I got home I was wrecked so I took a day to catch up on sleep, so here I am. Good workout, its tough making it to the gym when your in the middle of a shift, but so far Im doing pretty good. Three more weeks till the heavy weights, cant wait

[WBBIRL]

Yea buddy, lets see those big weights!

Workouts look decent. I do have to chime in that a machine is almost always a lot easier to use then good ole free weights so don't feel bad there.

Aside from that it looks like your doing the basic lifts and working hard.

[muscle chic]

Journal looks good!! Leg days do suck......so you must tell yourself that you like them. Mind power baby!!

[bigdaddykrull]

finally some replies yaaaa


IM SUCH AN ATTENTION WHORE lol, gotta get as strong as possible before i go to afghanastan