Terrys Bodybuilding Journal

[txterry]

About a month ago I started working out in ernest. Last time I did any major activity was with a really good trainer 2 years ago.
Sitting at 26% bodyfat and overweight by 25 lbs it was time for a change.
I pulled out my Polar s610 heart rate monitor, got Diet and Exercise Assistant for my PalmPilot (like having Fitday everywhere you go), and ordered protein supplements. Optimum 100% Whey seems to be pretty good.

Im working out 6 days week cycling throught the following each day of the week:
Back
Chest
Legs
Biceps
Triceps
Abs
Rest

Also taking up swimming as an extra cardio and strength buliding activity, but the outdoor pool just closed, so I need to start going to the local high school indoor pool or the Plano YMCA.

Stats are:
42y
5'5"
170lbs
26% BF

[BIG C]

Good luck on your goals!

[txterry]

Thanks BigC!
Im not even in the same league as most of the folks in here, but I learn a lot from reading posts and the forum motivates me to go workout.

[Stephen Riddington]

Good Luck Terry.

That's the whole point of WBB.com, it's to help you reach your goal in the right direction and you will get alot of encouragement and motivation from us; since we're such nice guys and gals.

Order your supps from AtLarge They support this site.
www.atlargenutrition.com

The Nitrean is very similar to 100% Optinum Whey, but personally I like Nitrean better.

[txterry]

Thanks Homer!

worked on abs and cardio only today. Still got a tweaked back muscle from workout yesterday. 10 min cardio warmup is not enough now. Ive sensed that I need to start with a high rep warmup exercise which engages most muscles in the group Im working.

Found a nice article on T-nation on building the back: Added pull-downs. specially liked the supline pull-ups.
http://www.t-nation.com/readTopic.do...ba13?id=505125

Tried spagetti squash today with lean meatballs for dinner. Wow this stuff is great. And only 150 calories for 3 cups of squash.

[ryuage]

ill have to try that squash thing, anyways good luck tx.

[txterry]

Thanks Ryuage!
Leg day today .. leg extensions, squats and calf work.

I drink my protein shake during my workout in between sets. Makes sure I get my daily dose in and also provides me with energy.

[txterry]

Bruteman, thanks for the motivation. I had a great workout today

10 min cardio body warmup
Biceps Day

Standing Hammer Curls for warmup
20lbsx12 x 3

Preacher Dumbell Curls
25lbs x 12
25 x 12
25 x 12
30 x 10
30l x 8

Standing Barbell Curls
60 x 8
60 x 8
60 x 6
60 x 3 slow reps

Standing overhead cable curls
25 x 15
25 x 15
25 x 15
30 x 10
35 x 6

Concentration Curls
17.5 x 15 x 4 sets
17.5 x 10 x 3 sets

Behind the back forearm barbell curls
60lbs x 15 x 3
60 x 12 x 3
60 x 8 x 2
Forearms were really pumped! Also exercised the outside muscles on the forearms (Wrist Extensors) by doing a barbell standing reverse wrist curl.

Lower cable curls
30 x 12 x 5


I think I need to go up in weight and lower in reps/sets to build my biceps, but I have a hard time lifting the heavier weights.
If I'm missing any routine or anyone has suggestions could buiild my biceps better please lemme know

[BIG C]

Good Bi Day Bro! A lot of volume!

[BigNic]

19 sets for biceps i wayyyyyy tooooo mannnnny. You also do not need a day for bis alone and a day for tris alone.

[Rastaman]

19 sets for biceps i wayyyyyy tooooo mannnnny. You also do not need a day for bis alone and a day for tris alone.

:withstupi

[BigNic]

as a matter fact ill go as far as saying if your really new to lifting you dont necessarily even have o be doing any direct amr work. But if you are, you need to drop the volume and only use one day.

[briancurran01]

welcome to the journal land txterry.

You will find that this board is the standard by which all others try to duplicate this board is the greatest, most supportive i have ever been on. THere are people from all different stages of bodybuilding here.

some more advanced but this place is like a second home to me. hope to see you more on the forum

[Bruteman]

hehe, glad I could help. Gotta' agree with the others, a bit too much volume. Mabye pick 3 lifts for bi's and do 3 sets of each.

[BigNic]

hehe, glad I could help. Gotta' agree with the others, a bit too much volume. Mabye pick 3 lifts for bi's and do 3 sets of each.

Dont you think 9 sets for a muscle as small as bis is really overdoing it?

[txterry]

Guys thanks for the comments. It seemed like I just couldn't get tired so I kept going till I ran outta time. And all I had was a creatine tab and 1/2 a weider fat burner before my workout.. dayam.
Bignic, rasta, brute and BigC I will reduce the volume and increase the weight on my next bi's workout.
Brian I couldnt agree with you more!

Was really hungry after my workout so I fixed myself a tuna on salad.
BigNic, tomorrow I go after my tri's.
Cant tell y'all how much I appreciate being here.

Ive attached some pics of my puny bi's

[ryuage]

you'd be surprised how much bigger they would look if you cut some fat off of them.

[txterry]

ryuage: yup couldnt agree with you more. I need to get that bodyfat way down. Thinkin about adding cardio in the morning since I workout in the evening.

[Bruteman]

Dont you think 9 sets for a muscle as small as bis is really overdoing it?

Depends on how he's training. If he's training short of failure each set, or to failure on only the last set of a lift, then no, it's not too much. If he's training to failure, or past, on every set then yes, it would be too much.

[BigNic]

but i mean if your doing 9 sets for your biceps how much would you be gdoing for large muscle groups. 20.

[Bruteman]

but i mean if your doing 9 sets for your biceps how much would you be gdoing for large muscle groups. 20.

12, 3 sets of 4 lifts.

[BigNic]

And you dont think that 9 sets for a small muscle group in comparison to 3 more for a large isnt too much. BTW not trying to insult, im just curious.

[ectx]

Welcome to the board fellow Texan.



Now that I've go that out of the way...


Bignic is right.

You're arm volume would put a professional curl jockey to shame. You don't need it.

Best of luck with your goals.

[txterry]

Thanks ectx,
I hadnt worked out my biceps in 8 days and my arms didnt get tired so I just kept going till I ran outta exercises I could think of, and out of time. One I'll try next time is a pull-up with palms facing inwards - heard is good for biceps.
Dont want to give you folks the wrong impression - I def dont wanna be a curl jockey though my chest n biceps are the weakest parts of my body. I will be working equally hard on the rest of my body - I hope.
Today is tri's and cardio.

[BigNic]

seriously man, put tris and bis together.