PDA

View Full Version : Rico's Journal



rico0101
03-31-2007, 05:30 AM
Well I'm sitting here in work on a Sat doing overtime bored out of my skull and thought I may as well start a journal.

Been hitting the gym for about 9 months now, but only started to train properly for about 3 months.

Currently doing a modified WBB1.

Stats are:

Height: 5' 9"
Weight: 196lbs (14st)
BF %: 18 - 20%

Time to cut!
Have not concentrated enough on my diet and although have gained mass, i've also put on fat.
Last 3 months have done only 3 days of heavy lifting to climatize to my routine, so will now concentrate on adding 2 extra days of cardio.
Will start getting my diet in check also.

Full routine looks like this:

All exercises are 4 sets 10/8/6/4 Increasing weight each set

Day 1: Chest + Back
Flat bench
Incline bench
Deadlift
Shrugs
DB Rows
Pulldowns

Day 2: Cardio
15mins bike
10mins treadmill
Weighted crunch

Day 3:
Off

Day 4: Legs
5 min bike warm up
Squats
Leg extensions
Leg Press

Day 5: Shoulders, Tri's + Bi's
Standing Military Press
Seated DB Press
Standing DB Raises
DB Curls
1 arm Overhead Ext for tris
Pushdowns on Universal Machine
Close Grip Smith Machine Press

Day 6: Cardio
15mins bike
10mins treadmill
Weighted crunch

Day 7:
Off

Feel free to post as all comments are welcome.
Will also post pics when I have them

Cheers
Rico

rico0101
04-02-2007, 03:01 AM
Hit the gym this morning at 6.30am.

Day 1: Chest + Back
Flat bench 110 x 10, 130 x 8, 155 x 6, 180 x 4,
Incline bench 110 x 10, 130 x 8, 155 x 6, 180 x 4,
Deadlift 110 x 10, 130 x 8, 155 x 6, 180 x 4,
Shrugs 110 x 10 x 3
DB Rows 45 x 10, 50 x 10, 55 x 8,
Pulldowns 110 x 10, 130 x 8, 155 x 6,

For some reason, the deads killed me today.
Completed the sets, but my back was fried after them.

Funny thing is, after last weeks session of deads, I found black bruises on the inside forearms about 3 inches above the wrist.
Thought I got them lifting stuff around in work.
Just got to work and there's fresh bruises in the same place.
Can only put them down to the deads and/or shrugs frying my forearms.
Grip strength needs to improve, so could be a factor.
Anyone else get similar?

Beginning a cut today for a holiday in 6 weeks.
Will update diet in a weeks time.
Gonna see how I do this week manipulating cals and what the results are.

Anyway folks, enjoy your day
Rico

rico0101
04-03-2007, 03:13 AM
Day 2: Cardio
15mins bike
10mins treadmill
Rotary Torso Machine thingy
Weighted crunch


Haven't done any cardio for about 4 months, so this morning hit me hard.
Haven't sweated that much in a long time.
Looked like I showered with my clothes on.

Played soccer for years, but still to this day I hate running.
This morning was no exception. My calves felt like they were going to explode about 6 mins into the run.

Later dudes

rico0101
04-04-2007, 06:45 AM
Day off today from gym.
Got a good sleep last nite. Felt refreshed getting up.

Taking on a new role in work, so have been in meetings all morning.
Refreshed feeling has been taken over by the wanting to sleep.
Meetings have drained me.

Time to eat.

Looking forward to leg day tomorrow

Later dudes

rico0101
04-05-2007, 03:46 AM
Leg day today.

Day 4: Legs
5 min bike warm up
Squats 110 x 10, 130 x 8, 155 x 6, 180 x 4, 187 x 2,
Leg extensions 100 x 10, 110 x 8, 120 x 6, 130 x 4,
Leg Press 130 x 10, 260 x 8, 420 x 6, 420 x 4,

Only squating about 2 months now, but wanted to get form down before I started going heavier.
Has paid off so far, as last 2 weeks leg days, I feel like there is a lot more left in me.
Right leg Calf muscle is still a bit sore from my run on Tue, but that's probably because I haven't run in a long time.

Funny thing is, I never see anyone else in my gym either deadlift or squat.
I seem to be the only one.

Haven't set any PR's yet, but am itching to find out as I feel numbers would be hella lot higher.
Need to get someone to train with so I can have a spotter.

See the same faces in the gym each morninig, so you get to know their routines and its very surprising the ammount of folks that only work their arms and chest every day.
They also don't seem to be gaining or losing.

Posted last nite in the BB section about a BMR cal calculator I found which has thrown me back a bit.

Have started a cut and to find maintenance cals, have used a calculator I found on this site which told me maintenance cals were 2000, so I started a cut on about 1600 cals.

Last nites calculator says my maintenance is 3000 cals, so gonna have to step back and re-evaluate my cals.
I'll start on 2000 and see where that gets me for the week.

Anyway have a nice day :)

rico0101
04-07-2007, 03:17 AM
It was Good Friday yesterday here, and even though I'm not religious. I'll take the day off work anyway :-)

Day 5: Shoulders, Tri's + Bi's
Standing Military Press 90 x 10, 110 x 8, 120 x 6, 130 x 4,
Seated DB Press 2 x 45's x 10, 2 x 50's x 8, 2 x 55's x 6, 2 x 60's x 4,
Standing DB Raises 2 x 30's x 10, 2 x 35's x 8, 2 x 35's x 6,
DB Curls 2 x 45's x 10, 2 x 50's x 8, 2 x 55's x 6, 2 x 60's x 4,
1 arm Overhead Ext for tris 2 x 30's x 10, 2 x 35's x 8, 2 x 35's x 6,
Pushdowns on Universal Machine 90 x 10, 110 x 8, 120 x 6, 130 x 4,
Close Grip Smith Machine Press 110 x 10, 110 x 10, 110 x 10,

Arms were fried, but as it was a day off, had a bit more time and enjoyed the workout.

Later dudes