The Obligation... Become a F***** Beast

[james_w8lifter]

History

My name is James, I am 21 years old, and I am currently 6'1, 205lbs. I have been lifting weights for about 4 years now but didn't get serious until a couple of years ago. At the age of 17 I was 160lbs. and very weak. After some motivation from seeing friends getting bigger and stronger, I decided to make a move. I work out with my dad in his home gym which is very nice with a lot of room and equipment. In October 2008 I was up to 200lbs. and then cut back down to 185lbs. I felt small as hell so I semi-cleanly bulked back up to 205lbs. where I am now. My plan is to bulk to 230lbs. and then cut again.

Diet

My diet is pretty clean with a few cheat meals here and there. It consists mainly of chicken, eggs, ham, turkey, red meat, fish, wheat bread, rice, oatmeal, bananas, apples, berries, broccoli, green beans, mixed veggies, milk, peanut butter, protein shakes, protein bars, mixed nuts, etc, etc. I am constantly eating every few hours trying to take in my needed calories. My objective is to bulk clean this time aiming for a .75-1.5lb gain per week.

Routine

I change my routine every 3-4 weeks depending on how I feel my strength gains are going. Here is my current routine:


Day 1: Chest/Bi's/Abs
Day 2: Legs/Calves
Day 3: OFF
Day 4: Back/Tri's/Abs
Day 5: Shoulders/Legs/Calves
Day 6: OFF
Day 7: Reapeat

Any comments or critiques along the way will be greatly appreciated. I will post pictures whenever I get a chance. May be a while...

HERE WE GO...

[GoodyGirl]

Hey James, cool to see another new journal in here. I'll be tagging along to watch your progress and see you become that F***** Beast!!! Go Beasty Boy!!!

[james_w8lifter]

11/27/09

Shoulders/Abs (Im a day behind because I didn't workout yesterday on Thanksgiving)


Standing Military Press(Counted to 4 on the negatives, no leg drive, strict form)
95lbs x 15
115lbs x 12
135lbs x 10
135lbs x 8 (+2 with spot)
135lbs x 6 (+2 with spot)

Bent Over Rear Delt Raises
10's x 12
15's x 10

Seated Behind-the-Neck Cable Press superset with Side Raises
70lbs x 12..... 15's x 10
80lbs x 10..... 15's x 8
80lbs x 8....... 15's x 8

Weighted Crunches
25lbs x 15
45lbs x 12
45lbs x 12

Weighted Side Bends (each side)
45lbs x 10
45lbs x 10
45lbs x 10

[james_w8lifter]

Thanks for stopping by GoodyGirl!

11/28/09

Arms/Calves

Tri's:
Close-Grip Bench Press
115lbs x 15 (warm up)
145lbs x 12
165lbs x 8
185lbs x 5 (+1 with spot)

Cable Incline Skullcrushers w/ Tricep Rope
50lbs x 12
55lbs x 8
50lbs x 8

Dips
BW x 10
BW+25lbs. x 6
________________
Bi's:
Standing EZ Bar Curl(strict form, no leaning)
75lbs x 12
95lbs x 10
95lbs x 8 (+2 with spot)

Seated Machine Curls superset with DB Hammer Curls
60lbs x 12.... 35's x 8
70lbs x 10.... 35's x 6

One-Arm DB Preacher Curls
35's x 10
35's x 8

Calves:
Tri-Set: Standing Smith Machine Calf Presses/ Seated Calf Presses/ Leg Press Calf Presses
I performed all 3 exercises back-to-back-to-back for 3 total sets

[pbal17]

hey, yea our numbers are close (bench is the same at least). welcome to journaling, lol. nice workouts btw...and yea im 6'0, 205 so thats like exactly the same

[Clifford Gillmore]

I like the journal title.

[Coke]

Good luck with your goals man.

[james_w8lifter]

hey, yea our numbers are close (bench is the same at least). welcome to journaling, lol. nice workouts btw...and yea im 6'0, 205 so thats like exactly the same

I like the journal title.

Good luck with your goals man.

Thanks for the kind words fellas. Can't wait to hit it hard tomorrow. I know the body needs em but dang I hate off days

[james_w8lifter]

11/30/09

Midday weight: 207lbs..... I will be weighing myself every Monday. I can't stand weighing myself everyday because I get paranoid that I'm not gaining and not eating enough. Hopefully I will be about 1 pound heavier each Monday.

Back/Abs

Deadlifts
bar x 15 (warm-up)
135lbs x 12 (warm-up)
225lbs x 10
315lbs x 6
365lbs x 2 (PR +1 rep)
315lbs x 6

I was planning on a couple more sets but my lower back was toast after that 365x2 set.

Standing Cable Rows with close grip handle (held contraction for 3 seconds
60lbs x 12
80lbs x 10
80lbs x 10

Wide Grip Pull-Ups
BW x 7
BW x 6
BW x 6
BW x 6

Hanging Knees Raises
BW x 15
+5lb ankle weights x 12
+5lb ankle weights x 12

Oblique Twists on floor in sit-up position
+25lb weight x 12 (each side)
+25lb weight x 12 (each side)
+25lb weight x 12 (each side)

[The Gasman UK]

Calves:
Tri-Set: Standing Smith Machine Calf Presses/ Seated Calf Presses/ Leg Press Calf Presses
I performed all 3 exercises back-to-back-to-back for 3 total sets

Oh yes it's all about hammering the calves! They take a lot of punishment!

Subbed in mate keep up the good work!

[james_w8lifter]

12/1/09

Chest/Abs

Bench Press
bar x 15 (warm-up)
135lbs x 12
185lbs x 8
225lbs x 6 (+2 with spot)
245lbs x 2 (+2 with spot)
245lbs x 3 (+2 with spot) (PR +1 rep)
185lbs x 10

Incline DB Flyes
35's x 10
45's x 8
55's x 6

Incline BB Press
145lbs x 10
175lbs x 5 (+1 with spot)
175lbs x 5 (+1 with spot)

Push-Ups... wide grip
+25lbs x 12

Weighted Cable Crunch
80lbs x 12
80lbs x 12
80lbs x 12

Bicycles
8 each side x 2 sets

My lower back was really sore today from the deadlifts yesterday. I feel that my bench numbers could have been higher if not for that. Tomorrow is leg day

[Coke]

Back, chest and ab training is great bro.

[james_w8lifter]

Thanks Coke!

Everyone please don't laugh at my squat numbers. I was stupid and neglected my legs for a long time before realizing the importance of training them. I feel as though I could have gone a little heavier but my lower back is still screaming from Monday's workout. I also don't have access to a squat rack which sucks.

12/2/09

Legs/Calves

Squats
BW x 20 (warm-up)
Bar x 15 (warm-up)
135lbs x 10
155lbs x 8
185lbs x 8
205lbs x 6
205lbs x 6
135lbs x 12

Seated Leg Curls
80lbs x 15
105lbs x 9
105lbs x 8

Walking DB Lunges
35's x 6 (each side)
45's x 6 (each side)
45's x 6 (each side)

Smith Machine Calf Presses
185lbs x 12
235lbs x 9
235lbs x 9
235lbs x 8

Seated Calf Raises
90lbs x 15
90lbs x 15

[Coke]

Those squats aren't bad at all dude, nice job throughout.

[The Gasman UK]

Nice workout dude. Sore today?

[Drew92]

Hey man don't worry about your squat numbers. You'll be squatting big in no time.

[The Gasman UK]

And at least you are squatting and not one of those 'upper body' guys who just do bench press and bicep curls lol.

My squat and deadlift are ok but my bench sucks, we all have weaknesses just keep working on them and it won't take long for you to make excellent progress.

[james_w8lifter]

Those squats aren't bad at all dude, nice job throughout.

Hey man don't worry about your squat numbers. You'll be squatting big in no time.

Thanks guys, I'm sure with time the numbers will jump.

Nice workout dude. Sore today?

I sure am man... Had to walk sideways down the stairs this morning lol. I'm sure they'll be more sore tomorrow. I am always the sorest 2 days after a hard workout .

[james_w8lifter]

12/3/09

My workout partner didn't show today so I didn't have a spotter. Sure wish I had one to bang out some forced reps on the seated presses. Oh well.

Shoulders/Abs

Seated Behind-the-Neck BB Press
Bar x 15
95lbs x 12
115 x 8
135 x 5
135 x 5
135 x 5

Seated DB Arnold Press
25's x 12
40's x 8
45's x 6

Bent Over DB Lateral Raise
15's x 10
25's x 8

BB Upright Row
70lbs x 10
95lbs x 8

Decline Straight Leg Raises
BW x 12
+2.5lb ankle weights x 10
+2.5lb ankle weights x 10

Weighted Crunch on Exercise Ball
+25lbs x 10
+25lbs x 10
+25lbs x 10

[ZenMonkey]

Lookin strong in here man! Nice work

[james_w8lifter]

Lookin strong in here man! Nice work

Thanks man, I'm trying my best.

12/4/09

Bi's/Tri's/Calves

Standing BB Curls (grip was wider than shoulder width)
Bar x 15
75lbs x 12
100lbs x 10
115lbs x 7
135lbs x 3 (excessive leaning going on lol)
115lbs x 6

Seated Preacher Curls (with tricep extension bar)
75lbs x 12
85lbs x 10
90lbs x 8

Alternating DB Curls
45's x 8
55's x 5
_______________________________________

Skullcrushers (with EZ-curl bar)
60lbs x 12
80lbs x 10
100lbs x 6
100lbs x 6

Tricep Pushdowns (with V bar)
60lbs x 15
80lbs x 10

Dips
BW x 10
BW x 10
_______________________________________

One-Legged Calf Presses (on leg press)
100lbs x 12
150lbs x 10

Standing Calf Presses (on Smith machine)
235lbs x 10
235lbs x 10

[Coke]

Nice session for the arms and calves guy.

[The Gasman UK]

Arms and calve, classic

Nice work on the skullcrushers.

Hey can you do a fitday report for a days eating, I'm interested to see the breakdown of what ya taking in.

[james_w8lifter]

Nice session for the arms and calves guy.

Thanks Coke

Arms and calve, classic

Nice work on the skullcrushers.

Hey can you do a fitday report for a days eating, I'm interested to see the breakdown of what ya taking in.

Yeh I will do one tomorrow night to let you see what I take in on a training day. I'll have to load all my shake's nutrition facts into the system and what not. I need to start tracking anyway

[pbal17]

nice lifts, keep it up