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View Full Version : From average to ANIMAL. DO WORK!



FlipYa4Fake
05-17-2007, 10:12 AM
Whats up guys. Im starting my online journal to keep track of my progress and gain insight along the way. I'm 23, 6'1", 195lbs. I've been going to the gym for about 2 1/2 monthes now getting some good work in, but changing routines a lot. Now I'm on a 3 day split that I think is perfect. I've been on protein, creatine, and a multi-vitamin for about a month now. I started a fitday.com account and have a journal I bring with me to the gym. I will be posting at the end of each week with my journal and have a public fitday account. I will hopefully soon have a before and present pic. I'm trying to just get BIG. Hope to hear some good tips and insight along the way. THANKS GUYS!

North
05-17-2007, 02:38 PM
Good luck, and try to keep on your new routine until you stop seeing results, the other routines will be there when your done with this one.

FlipYa4Fake
05-17-2007, 07:10 PM
Week1 May14th-18th
Mon-Chest and back
Decline on smith machine 155x10 185x10 205x8
Dips bw 10 8 8 (waiting on belt to add weight)
Pec dec 120x10 135x10 150x7
sitting rows 120x10 135x9 150x7
lat pull downs 120x9 135x7 140x6
dead lifts 135x12 185x10 195x10

tues-off

weds-legs
squats 135x10 165x8 185x6
lunges 60x20 70x14 80x10 total weight DBs total steps alternating
hamstring curls 95x10 110x10 125x7
calf raises 175x10 195x10 215x7

thurs-shoulders arms
clean and press 95x10 105x6 105x6
DB presses 40sx10 45sx10 55sx6
1 arm cable side raises 30x10 40x8 45x6
close grip bench 135x10 145x6 145x6
cable overhead extensions 40x10
cable pulldowns 40x12 50x8
cable 21s 60x21 70x21

Feel like i cheated on the squats. going to try box squats next time. Fridays workout on thursday because of softball. This week was mostly so I know what i can do. Next week, I'm pushing way harder, higher weight, lower reps. GIVE INSIGHT! THANKS!

FlipYa4Fake
05-24-2007, 07:04 PM
Monday
Flat bench
Warm up 135x10 165x6 185x6 205x2
dips bw 10 8 8
pec dec 135x9 150x6 150x5

pull ups wide grip BW 7 5 4
sitting rows 135x8 135x8 135 x7
dead lidts 135x10 185x9 205x6

Weds
box squats 135x10 155x8 165x6
lunges 30DB 35DB 40DB (didnt have pad, did about 10 steps each?)
Hamstring curls 95x10 110x9 110x8
calfs 175x10 195x10 215x8

Side cable raises shoulders 30x10 40x8 40x8

Was busy this week, only got in 2 days. Arms felt like they got a good work on monday. Box squats felt much better. Been slacking on fitday, but i get plenty of protein so thats as much as im worried about.