Making Mountains from Mole Hills

[TreeTrunks]

Felt like I should keep a log.

Lying Tri. Ext. 115X6, 105X9, 95X12
BB Bicep Curl(EX Bar) 115X6, 105X9, 95X12
Reverse Wrist Curls 155X6, 145X9, 135X12
Plate Pinches 2 10's for 25sec./ 3 10's for 8sec.

[TreeTrunks]

Bad chest/delt day!!!!!

Bench Press 230X6, 215X9, 195X10
Incline DB Press 85X6, 75X9, 65X11
DB side lat raises 40X6, 35X9, 30X12

and some abs first time i've done abs in a long time! And boy does it show! My "spare tire" looks like a racing slick off a top fuel dragster. I hope I can cut up by spring so I can take my shirt off in public and feel OK about it.

[MonStar1023]

TreeTrunks-
Nice to see your keeping a journal bro.. whats your diet like are you cutting or bulking or what? Its also good too see someone else pinching plates...

[TreeTrunks]

Im cutting. I dropped my calories to 3000. I think I am going to add 200, I need some more carbs to help get through workouts. Plate pinches are great for the top of my forearms, I don't really feel anything on the lower part of my forearm. I got a captains of crush gripper about a year ago and it has helped my grip but I don't think that has really aided me in my lifts, since im not a powerlifter anymore.

[TreeTrunks]

T-bar row 155X6, 145X9, 135X12
Chins(sup.) 210X6, 200X9, 190X12
Rows(machine) 210X6, 200X9, 190X12
BB Shrugs 405X6, 365X9, 315Xfailure around 25 reps

Back felt stronger than ever! Go me!

[Gyno Rhino]

Hmm.. Kinda girly weights there... Awesome shrugs, dawg.

[ericg]

Nice lifts!! What are your stats (height, lbs, shiat like that)??

[TreeTrunks]

Thanks! Im like 5'10" or 11" not 6'0 yet I weighed in at 239 last night. Im 19. my arms are 17.75" quads 31" calves 17.5" chest 50" body fat? I am going to have to guesstamate and say 16-18% Is that right gyno? or is my bf higher? Im not a BMFer by any means. Last time I had my bf taken was about 2 years ago when I was a senior in high school.

[Gyno Rhino]

*shrug on bodyfat* I dunno. Where do you think your bodyfat is in relation to mine? (Prior to illness, of course. God knows what my body has done over the last weeks.)

[TreeTrunks]

I got a little bit more than you, fat that is. I haven't seen you since Dec. 24 and you were wearing a sweatshirt so I really couldn't tell.

[TreeTrunks]

Lying Tri. Ext. 110X6 felt too easy, 120X6, 105X9, 95X12
EX-bar curl 105X6, 95X9, 85X9
Plates pinces 2 10's to failure
Reverse wrist curls 145X6, 135X9, 125Xfailure

30min cardio

Biceps felt weak, nothing new.

[TreeTrunks]

Leg Day

Leg Press(75-80 degree angle)-12 platesX6, 10 platesX9, 8 platesX12
Leg Ext.-300X6, 290X9, 280X9 (couldn't get 3 more reps)
Leg Curl-130X6, 120X9, 110X12
Calf Raises(seated)-4 platesX6, 4 platesX9, 3 platesX12

Leg Curls were weak! Im going to blame it on the leg press but its really my own fault for being a weak little girl!

[TreeTrunks]

Chest/Delt Day (It was horrible!!!)

Bench 230X4, 215X5, 195X10
Incline DB Press 80X5, 70X8, 60X12
Lat Raise 40X9, 45X9, 50X6

Chest was horrible! My rep scheme is suppose to be 6, 9, 12. Delts were stronger than ever and felt good! I think its time I started training like a man!

[TreeTrunks]

Rows (Machine)-220X8, 220X9, 210X12
Lat Pull down(pro. grip)-200X6, 180X9, 160X12
BB Shrugs-365X9, 405X8, 500X9, 365X2

Back was weak! Traps were really strong! Last set of 365 just ran out of steam. But I am pleased over all

[heathj]

Originally posted by TreeTrunks
I think its time I started training like a man!

Do some deadlifts...

[TreeTrunks]

LOL. I'm a bodybuilder. My goal is to build muscle. I don't gain much muscle doing deads. I gained 100lbs in less than 2 years when I was a powerlifter doing deads. Now strength you can gain doing deads! But I haven't noticed any more mass from them.

[TreeTrunks]

Arm Day

Lying Tri. Ext.-130X6, 120X9, 105X12
EZ-Bar Curl-110X6, 95X9, 85X9
Plates Pinches 2 10'sX30sec., 3 10'sX10sec.
Reverse Wrist Curl-175X6, 155X9, 145X12

Bi's felt weak as always. Need to start lifting like a man! Must. . . Get. . . Stronger!!!

[heathj]

I thought your goal was more muscle, not just strength? For Lying tricep extensions do you use db's with both hands or do you do a barbell or something.

[TreeTrunks]

Uh. . . My goal is more muscle. Where do you get the idea i'm training for strength? I use an EZ-Bar. Ok nevermind. I'm referring to my weak ass bi's. I need to strengthen them up to handle more weight to get BIGGER. MUHAHAHAHAHAHAHA!!! :evillaugh

[aeckhardt]

Thought I'd let you know that I'm gonna try out your lifting plan for a couple of weeks. I just got off a strength cycle and I need something to pack on some muscle now that I can lift more.

Do you periodize your intensity on that plan or just go to failure every week?

[TreeTrunks]

I progress every other week 5-10lbs pending on the exercise.

[TreeTrunks]

While recovering from strep throat the last week or so I decided when I get better its time to get harcore about bodybuilding. I was reading through some BBing books I have while my fat a$$ was on the couch and read across about intergrated variable split. Its 6 days a week and its hard to explain but each body part has an A, B, and C workout. A is low intensity, B is med. intensity (B is considered the "bread and butter"), and C is hollistic (a giant set). Each week is kinda a different workout. Its tough for me b/c I have always been a limit strength person and moving to exercises that are anaerobic and some aerobic is tough! Anyway here's how It went Yesterday and today:

Yesterday(when I started)
Chest-A
BP 10 reps/10 sets/@155(85%max)

Back-C
Back Ext. 5 reps@45lbs(85%max)
Deadlifts 12 reps@315(70%max)
Pulldowns 40rep(I could only do 20)@90(40%max)

Biceps-A
Ez-Curl 10rep/10 sets@85(85%max)

Abs-B
Russian Twist 5 reps/3 sets/@45lbs(85%max)
Crunchers 5 reps/3 sets/@25(70%max)
Leg lifts 40 reps/3 sets/@BW

Today:

Shoulders-B
DB Press 5 reps/3 sets/@70(85% max)
lat. raise 12 reps/3 sets/@35(70%max)
Military Press 40(I could only do 20) reps/3 sets/@55(40%max)

Tricep-B
Nose Crunchers 12 reps/3 sets/@105(70%max)
Pushdowns 40reps/3 sets/@90-80(40%max)

Legs-C
Squats 5 reps@300(85%max)
Leg Ext. 20reps@140(40%max)

Forearms-A
Wrist Curls 12 reps/10 sets/@135(85%max)

I have a ways to go to get 40 reps in.

[TreeTrunks]

Screw this routine!! I am too sore to contine with the next phase. Going back to the old routine it was working.

[TreeTrunks]

Well I have finally decided to take the leap and compete. In the near future I am going to powerlift and I want to bodybuild in the distant future. Since taking it to "the next level" I need to change up my routine and diet I also need to be more aggresive in the weight room and in the kitchen. Comments and/or suggestions would be much appreciated! Here goes!

Bench Press
225X2
235X1
245X1
260X1

Flat DB press
95X4
85X6
75X9
65X12

Cable Crossovers
40X25
30X30

Lat. Raises
45X6
40X9
35X12

Dips
BWX12
(first time doing weight dips)
+10X8
+25X4

[TreeTrunks]

Back day.

Deadlift
315X5 (bloody shins)
365X1
405X1

Back Ext.
BWX12
+25X9
+45X6

Lat Pulldown
200X6
180X9
160X12

Rows
220X6
210X9
200X12

30 Min. Cardio on bike.