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HolyChase's Physical Enlightenment
Ok, I figure I will start doing my journal online as it will motivate me to get some improvements in my lifts. I am 5'9" and weigh 168.
My goal is to gain about 7 pounds of muscle before Christmas, cut some bodyfat before spring break (keep that 7 pounds of muscle but lose the gained fat), and gain strength in all areas. My long term goal is to be around 190 at 10% bodyfat by the time I graduate from West Point and become an officer on June 2004. That gives me a little over a thousand days.
Here is my current program which I will probably keep until at least Christmas:
Day 1: Legs
-Squats: two warmup sets, two work sets of 10 reps
-Stiff-legged deadlifts: same as above
-Calf raises: same as squats
Day 2: Rest
Day 3: Chest, Tri's, and Shoulders
-Incline Bench: two warmup sets, two work sets of 8 and 6 reps.
-Bench Press: same as above
-Dips: same as above
-Military press: same as above
Day 4: Rest
Day 5: Back and Bi's
-Pullups: 3 sets, each set I do as many overhand pullups as I can and then do underhand. I might change this around when I can add weight.
-Modified T-bar Row: two warmup, two work sets of 8 and 6. My current gym doesn't have a T-bar setup so I do what Chris suggested in my earlier thread.
-Preacher Curls: same as T-bar Row.
My diet is not all that great. Believe it or not, the government does not serve us the most nutritional food here at the mess hall. I am working on it though, even though I find it near impossible to force myself to eat any vegetable.
Getting enough rest will be a problem here at the academy (feels like we have 25 hour days over here) but I will work to improve that as well.
I will be taking GNC's MegaMan multi-vi, Phosphogen HP (creatine), and Isopure whey protien.That said, look at Chase. He is bigger than Arnold was at the same age. Now, he doesn't quite have the Arnold shape, but for pure muscle mass he has more.
-Chris Mason talking about BCC, but its all mine now.
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Chest, Tri's, and Shoulders:
Bench Press: 5 @ 135, 5 @ 145, 7 @ 160, 6 @ 160
Dips: 5 @ no weight, 6 @ 25, 4 @25
Military Presses: 5 @ 60, 5 @ 75, 7 @85, 4 @ 85
Rough workout. Probably should have used less weight (stop laughing) as it was my first time back lifting in a few weeks.That said, look at Chase. He is bigger than Arnold was at the same age. Now, he doesn't quite have the Arnold shape, but for pure muscle mass he has more.
-Chris Mason talking about BCC, but its all mine now.
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Back and Biceps:
Pullups: 1st set: 4 Overhand, 3 Underhand
2nd set: 3 Overhand. 2 Underhand
3rd set: 2 Overhand, 4 Underhand
T-Bar Rows: 5 @ 35, 5 @ 45, 6 @ 55, 5 @ 50
Dumbell Curls: 5 @ 25, 8 @ 30, 7 @ 25
Ab work: Leg lifts and Jack knifes.That said, look at Chase. He is bigger than Arnold was at the same age. Now, he doesn't quite have the Arnold shape, but for pure muscle mass he has more.
-Chris Mason talking about BCC, but its all mine now.
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Legs:
Squats: 5 @ 135, 5 @ 155, 10 @ 175, 10 @ 175
S.L. Deadlifts: 5 @ 135, 10 @ 155, 8 @ 155
-grip is still holding me back on this one.
Calf Machine: 5 @ 70, 12 @ 70, 10 @ 70
CrunchesThat said, look at Chase. He is bigger than Arnold was at the same age. Now, he doesn't quite have the Arnold shape, but for pure muscle mass he has more.
-Chris Mason talking about BCC, but its all mine now.
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Chest, Tri's, and Shoulders:
Bench Press: 5 @ 115, 5 @ 135, 8 @ 165, 6 @ 160
Incline Bench: 5 @ 95, 6 @ 115, 6 @ 115
-maintain weight, but review form.
Dips: 5 @ 0, 8 @ 15, 6 @ 15
-add weight
Military Press: 5 @ 60, 5 @ 75, 6 @ 85, 6 @ 80
-maintain weight.That said, look at Chase. He is bigger than Arnold was at the same age. Now, he doesn't quite have the Arnold shape, but for pure muscle mass he has more.
-Chris Mason talking about BCC, but its all mine now.
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Back and Biceps:
Pullups: 1st set: 5 Overhand, 3 Underhand
2nd set: 3 Overhand. 3 Underhand
3rd set: 3 Overhand, 3 Underhand
-also did a negative on both of the last set exercises.
T-Bar Rows: 5 @ 35, 8 @ 50, 6 @ 50
-add weight.
EZ Bar Curls: 5 @ 50, 8 @ 65, 6 @ 65
-add weight.
Ab work: Situps.That said, look at Chase. He is bigger than Arnold was at the same age. Now, he doesn't quite have the Arnold shape, but for pure muscle mass he has more.
-Chris Mason talking about BCC, but its all mine now.
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Legs: Done on Sept. 1st.
Squats: 5 @ 135, 5 @ 155, 10 @ 180, 10 @ 180
S.L. Deadlifts: 5 @ 135, 10 @ 160, 8 @ 155
Calf Raises: 10 @ 35, 10 @ 45, 10 @ 45That said, look at Chase. He is bigger than Arnold was at the same age. Now, he doesn't quite have the Arnold shape, but for pure muscle mass he has more.
-Chris Mason talking about BCC, but its all mine now.
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Chest, Tri's, and Shoulders:
Bench Press: 5 @ 115, 5 @ 135, 8 @ 165, 6 @ 165
Incline Bench: 5 @ 115, 8 @ 115, 6 @ 115
-add weight.
Dips: 5 @ 0, 8 @ 20, 6 @ 20
-add weight
Military Press: 5 @ 60, 5 @ 75, 8 @ 85, 6 @ 85
-maintain weight.Last edited by HolyChase; 09-11-2001 at 05:18 PM.
That said, look at Chase. He is bigger than Arnold was at the same age. Now, he doesn't quite have the Arnold shape, but for pure muscle mass he has more.
-Chris Mason talking about BCC, but its all mine now.
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Back and Biceps:
Pullups: 1st set: 6 Overhand, 3 Underhand
2nd set: 4 Overhand. 3 Underhand
3rd set: 3 Overhand, 3 Underhand
-also did a negative on both of the last set exercises.
T-Bar Rows: 5 @ 35, 8 @ 55, 6 @ 50
-add weight.
EZ Bar Curls: 5 @ 50, 8 @ 70, 6 @ 65
-add weight.
Ab work: Situps.That said, look at Chase. He is bigger than Arnold was at the same age. Now, he doesn't quite have the Arnold shape, but for pure muscle mass he has more.
-Chris Mason talking about BCC, but its all mine now.
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Legs:
Squats: 5 @ 135, 5 @ 155, 10 @ 185, 10 @ 185
S.L. Deadlifts: 5 @ 135, 10 @ 160, 8 @ 160
Calf Machine: 10 @ 35, 12 @ 75, 10 @ 75
-Awesome workout. Add weight on all exercises next week.That said, look at Chase. He is bigger than Arnold was at the same age. Now, he doesn't quite have the Arnold shape, but for pure muscle mass he has more.
-Chris Mason talking about BCC, but its all mine now.
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Chest, Tri's, and Shoulders:
Bench Press: 5 @ 115, 5 @ 135, 8 @ 165, 6 @ 160
Incline Bench: 5 @ 115, 8 @ 120, 6 @ 115
-add weight.
Dips: 5 @ 0, 8 @ 25, 6 @ 25
-add weight
Military Press: 5 @ 60, 5 @ 75, 8 @ 85, 7 @ 85
-add weight.
*Bench Press completely faltered today. It has been a problem area lately. I am going to take it out for a few weeks, and see if the lower volume helps me in the other lifts.That said, look at Chase. He is bigger than Arnold was at the same age. Now, he doesn't quite have the Arnold shape, but for pure muscle mass he has more.
-Chris Mason talking about BCC, but its all mine now.
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Back and Biceps:
Pullups: 1st set: 7 Overhand, 2.5 Underhand
2nd set: 4 Overhand. 2.5 Underhand
3rd set: 3 Overhand, 2.5 Underhand
-also did a negative on both of the last set exercises.
T-Bar Rows: 5 @ 35, 8 @ 60, 6 @ 55
-add weight.
EZ Bar Curls: 5 @ 50, 8 @ 70, 6 @ 70
-add weight.That said, look at Chase. He is bigger than Arnold was at the same age. Now, he doesn't quite have the Arnold shape, but for pure muscle mass he has more.
-Chris Mason talking about BCC, but its all mine now.
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Legs:
Squats: 5 @ 135, 5 @ 155, 11 @ 190, 10 @ 190
S.L. Deadlifts: 5 @ 135, 10 @ 165, 8 @ 165
Calf Machine: 10 @ 35, 12 @ 80, 10 @ 80
-Another great leg workout. I wish my other workouts were keeping pace with the legs. Add weight on all exercises next week.That said, look at Chase. He is bigger than Arnold was at the same age. Now, he doesn't quite have the Arnold shape, but for pure muscle mass he has more.
-Chris Mason talking about BCC, but its all mine now.
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Chest, Tri's, and Shoulders:
D.B. Press: 5 @ 35s, 5 @ 45s, 8 @ 50s, 6 @ 50s
-Switched to these from Bench Press. Feel this will help get my Chest workouts back in shape.
Incline Bench: 5 @ 95, 8 @ 120, 6 @ 120
-add weight.
Dips: 5 @ 0, 8 @ 30, 6 @ 30
-add weight
Military Press: 5 @ 60, 5 @ 75, 8 @ 90, 8 @ 90
-add weight.
*Great workout. I think the D.B. Press is what I needed. Should try and do most workouts in the afternoon as I seem to have more energy then.That said, look at Chase. He is bigger than Arnold was at the same age. Now, he doesn't quite have the Arnold shape, but for pure muscle mass he has more.
-Chris Mason talking about BCC, but its all mine now.
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Back and Biceps:
Pullups: 1st set: 6 Overhand, 4 Underhand
2nd set: 3 Overhand. 3 Underhand
3rd set: 3 Overhand, 2 Underhand
-also did a negative on both of the last set exercises.
T-Bar Rows: 5 @ 35, 8 @ 65, 6 @ 60
-add weight to second set.
EZ Bar Curls: 5 @ 50, 8 @ 75, 6 @ 75
-stay at weight.That said, look at Chase. He is bigger than Arnold was at the same age. Now, he doesn't quite have the Arnold shape, but for pure muscle mass he has more.
-Chris Mason talking about BCC, but its all mine now.
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Blue Collar Barbell
- Join Date
- Jan 2001
- Location
- LI,NY
- Posts
- 8,979
Just curious how you are doing the t-bar rows. Free weight or machine? It's just strange that you would curl more than you row.
Best Meet Lifts(Raw):
@165- 430(w/wraps) SQ 260 BE 560 DL.....1250 total
@181- 470(w/wraps) SQ 285 BE 565 DL.....1320 total
Best Meet Lifts(Multi-ply):
@148- 575 SQ 315 BE 515 DL.....1400 total
@165- 680 SQ 380 BE 540 DL.....1555 total
@181- 700 SQ 375 BE 535 DL.....1605 total
Best Gym Lifts(Raw)
455(w/wraps) SQ 275 BE 545 DL
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MA's Bionic Creation
- Join Date
- Mar 2001
- Location
- Indianapolis, Indiana
- Posts
- 4,756
I was thinking the same; it has to be machine.
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hahaha, i was wondering if anyone was noticing that. Yeah, its a machine and I have no idea how much the apparatus that the weights go on weighs. So I just record the actual weights. Unfortunately, that means I am posting 60 on there, so I like to pretend the rest of the thing weighs a good 250 or so.
That said, look at Chase. He is bigger than Arnold was at the same age. Now, he doesn't quite have the Arnold shape, but for pure muscle mass he has more.
-Chris Mason talking about BCC, but its all mine now.
-
Blue Collar Barbell
- Join Date
- Jan 2001
- Location
- LI,NY
- Posts
- 8,979
Haha, ok.
Best Meet Lifts(Raw):
@165- 430(w/wraps) SQ 260 BE 560 DL.....1250 total
@181- 470(w/wraps) SQ 285 BE 565 DL.....1320 total
Best Meet Lifts(Multi-ply):
@148- 575 SQ 315 BE 515 DL.....1400 total
@165- 680 SQ 380 BE 540 DL.....1555 total
@181- 700 SQ 375 BE 535 DL.....1605 total
Best Gym Lifts(Raw)
455(w/wraps) SQ 275 BE 545 DL
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Legs:
Squats: 5 @ 135, 5 @ 155, 10 @ 195, 10 @ 195
S.L. Deadlifts: 5 @ 135, 10 @ 170, 8 @ 165
Calf Machine: 10 @ 50, 12 @ 85, 10 @ 85That said, look at Chase. He is bigger than Arnold was at the same age. Now, he doesn't quite have the Arnold shape, but for pure muscle mass he has more.
-Chris Mason talking about BCC, but its all mine now.
-
Chest, Tri's, and Shoulders:
D.B. Press: 5 @ 35s, 5 @ 45s, 8 @ 55s, 6 @ 55s
Incline Bench: 5 @ 95, 8 @ 125, 6 @ 120
-add weight to second set.
Dips: 5 @ 0, 8 @ 35, 6 @ 32.5
-add 2.5Ibs.
Military Press: 5 @ 60, 5 @ 75, 8 @ 95, 6 @ 95
-add weight to 1st set.That said, look at Chase. He is bigger than Arnold was at the same age. Now, he doesn't quite have the Arnold shape, but for pure muscle mass he has more.
-Chris Mason talking about BCC, but its all mine now.
-
Back and Biceps:
Pullups: 1st set: 5 Overhand, 3 Underhand
2nd set: 5 Overhand. 3 Underhand
3rd set: 3 Overhand, 3 Underhand
-also did a negative on both of the last set exercises.
T-Bar Rows: 5 @ 35, 8 @ 62.5, 6 @ 62.5
-add weight.
EZ Bar Curls: 5 @ 50, 8 @ 75, 6 @ 75
-add weight.That said, look at Chase. He is bigger than Arnold was at the same age. Now, he doesn't quite have the Arnold shape, but for pure muscle mass he has more.
-Chris Mason talking about BCC, but its all mine now.
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Legs:
Squats: 5 @ 135, 5 @ 165, 10 @ 200, 10 @ 200
S.L. Deadlifts: 5 @ 135, 8 @ 170, 6 @ 170
-Needed to work on my form. Fixed the problems but couldn't handle as much weight.
Calf Machine: 10 @ 50, 12 @ 90, 10 @ 90That said, look at Chase. He is bigger than Arnold was at the same age. Now, he doesn't quite have the Arnold shape, but for pure muscle mass he has more.
-Chris Mason talking about BCC, but its all mine now.
-
Chest, Tri's, and Shoulders:
D.B. Press: 5 @ 35s, 5 @ 45s, 10 @ 55s, 8 @ 55s
-add weight
Incline Bench: 5 @ 95, 8 @ 125, 6 @ 120
-add weight to second set. was not able to improve this week.
Dips: 5 @ 0, 8 @ 37.5, 6 @ 35
-add 2.5Ibs.
Military Press: 5 @ 65, 5 @ 80, 8 @ 100, 6 @ 95
-stay at weight.Last edited by HolyChase; 10-03-2001 at 03:09 PM.
That said, look at Chase. He is bigger than Arnold was at the same age. Now, he doesn't quite have the Arnold shape, but for pure muscle mass he has more.
-Chris Mason talking about BCC, but its all mine now.
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Back and Biceps:
Did the workout a little differently because my partner was sick so I wanted to try out something new. I did the same exercises but did them much slower than usual. I also took less rest inbetween sets. Had to drop the weight a lot. Not sure if I want to transition into a cycle of this slow training or not.That said, look at Chase. He is bigger than Arnold was at the same age. Now, he doesn't quite have the Arnold shape, but for pure muscle mass he has more.
-Chris Mason talking about BCC, but its all mine now.
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