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  1. #701
    WBB Team Captain Coke's Avatar
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    These are great workouts dude, really gonna make it happen!

  2. #702
    Senior Member Fighter_15's Avatar
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    Day 6 2/16/2012
    Lying leg curls –

    1x12@225 1x10@225 1x8@225 1xfail@227 + partials to fail

    Leg press – 4x8

    1x8@7
    1x8@8
    1x8@9
    1x15@10
    1x12@12
    1x11@12
    1x8@13

    Didn't want to start to heavy on these. I won't do as many sets next week.

    Squat – 4x20

    1x20@365 1x20@345 1x17@345 1x16@335

    High rep squats always kick my ass. I have never had strong lungs so I get really gassed on these.

    Leg Extensions – do 4 sets of 10, and on each rep I want you to squeeze at contraction for 3 seconds

    1x10@125 – warm up
    1x10@150
    1x10@150
    1x10@150
    1x10@150

    Barbell stiff legged deads - 4 sets of 10 – Come all the way up and flex glutes.
    1x10@315
    1x9@325
    1x9@325
    Did 1 set of seated leg curl to fail instead

    Cardio 25 minutes walking on a treadmill no incline
    http://www.wannabebig.com/forums/sho...er%27s+journal

    The link is my journal. I am a 21 year old bodybuilder. Currently dieting down for my first show.

  3. #703
    Senior Member Fighter_15's Avatar
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    Quote Originally Posted by Coke View Post
    These are great workouts dude, really gonna make it happen!
    You know it bro!
    http://www.wannabebig.com/forums/sho...er%27s+journal

    The link is my journal. I am a 21 year old bodybuilder. Currently dieting down for my first show.

  4. #704
    Senior Member Fighter_15's Avatar
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    DAY 1 – Chest and Shoulders 2/18/2012

    Incline dumbell press – Used an angle of about 20 to 25 degrees. Instead of continuous tension I squeezed at the top for 1 second and then used 3 second descents. I had to make this adjustment since the dumbells at my gym only go up to 120. (2 min)

    1x8@50
    1x8@60
    1x8@70
    1x8@80
    1x8@90
    1x8@100
    1x8@110
    1x5@120
    1x5@120

    Smith Incline barbell press – Used only a 20-25 degree angle. Didn't touch chest and didn't lockout (continuous tension). (2 min)

    1x25@225 - Had to stop for a few seconds and then continue to finish on last 4 or so reps.
    1x20@215 – Same as first set
    1x15@215(drop set) 235x6 – got 10 dropped to 215x6 – got 5 dropped to 175x15 (failure)

    Pec-Dec Machine – 4 sets of 8-10 reps , with a 2-second flex on all contractions (2 min)

    1x10@240 - got 6 so i dropped to 230 to finish
    1x10@220 - got 7 so i dropped to 210 to finish
    1x10@200
    1x10@190

    Rear delt machine – 3 sets of 15 with a 2 second flex at the contracted position. (45 seconds)

    1x15@150
    1x15@130 – got 10 dropped w/ 110 for 5
    1x15@100 - got 10 dropped w/ 90 for 5

    Dumbell bent over rear laterals–do 1 warm up set then 4 sets of 15 reps. I squeezed for 1 seconds on these. (2 min)

    1x20@20
    1x20@25
    1x20@25
    1x20@25
    1x20@25

    Dumbell press – Only did them up to Ύ lockout to get continuous tension. 3 sets of 15

    1x50@15 – warm up
    1x15@70 – got 18
    1x15@70
    1x15@60 - got 20

    Abs

    Cardio 25 minutes walking 3mph no incline
    http://www.wannabebig.com/forums/sho...er%27s+journal

    The link is my journal. I am a 21 year old bodybuilder. Currently dieting down for my first show.

  5. #705
    Senior Member Fighter_15's Avatar
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    I'm all caught up on my updates now. On Saturday I was 10 weeks out. The last 2 weeks I weighed in at 221 first thing in the morning. So I am upping my cardio this week to 5x a week instead of 3. I am still a bit ahead of schedule so not losing any weight was fine. I don't want to rush it like I did last time.
    http://www.wannabebig.com/forums/sho...er%27s+journal

    The link is my journal. I am a 21 year old bodybuilder. Currently dieting down for my first show.

  6. #706
    Senior Member Fighter_15's Avatar
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    DAY 3: BACK 2/20/2012

    Old-School T-bar rows– 4 sets of 10 with a good weight. Bending over almost parallel to the ground. (2-3 min)

    1x16@5 plates
    1x15@5 plates
    1x12@5 plates
    1x12@5 plates
    1x20@4 plates – just wanted to see how 4 plates felt

    Single arm low rows

    1x15@90
    1x13@100
    1x12@110
    1x12@110
    1x12@120
    1x15@70 - I did this last set where I really squeezed and then descented slower to see how lighter weight felt. I might do less weight on these next time, not sure yet.

    Pullups (overhand grip) – 2 sets with med/2 sets with narrow underhand grip/2 sets with wide grip
    Med 1x15 1x15
    Narrow 1x15 1x15
    Wide 1x15 1x15
    Did an extra set with the weight on the lightest setting to failure got about 50 reps.

    I used the machine for these this time. Last time I didn't feel like I got enough reps. I felt it way more with the extra reps. I think I will continue using the machine from now on. I'm not sure how many pullups I can get fresh but after doing 2 back exercises I couldn't get too many without the machine.

    Hyperextension with one plate – 4 sets to failure

    1x40@45
    1x35@45
    1x30@45
    1x30@45

    25 minutes cardio –Treadmill 3mph no incline
    http://www.wannabebig.com/forums/sho...er%27s+journal

    The link is my journal. I am a 21 year old bodybuilder. Currently dieting down for my first show.

  7. #707
    House Lannister
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    Nice efforts dude.

    What do you feel are your strengths bodypart wise?
    Last edited by chevelle2291; 02-20-2012 at 09:05 PM.

  8. #708
    House Lannister
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    Also, how important do you feel volume is for bodybuilding?

  9. #709
    Senior Member Fighter_15's Avatar
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    Quote Originally Posted by chevelle2291 View Post
    Nice efforts dude.

    What do you feel are your strengths bodypart wise?
    My strengths are probably chest, shoulders, traps, quads I would say.

    Quote Originally Posted by chevelle2291 View Post
    Also, how important do you feel volume is for bodybuilding?
    This is a good question. I think they key is to keep switching it up. High volume, low volume, high reps, lower reps, changing the amount of days you are training. I have seen bodybuilders make great gains off of lower volume and I think lower volume is the way to go if you are a beginner. In my opinion it's like running a marathon. You aren't going to go out and run it your first time. You have to start off with shorter distances and work your way up.

    I was reading your signature and my style of training is basically the opposite of what you have written in it lol. I agree with you to an extent. When your a beginner it's good to stick with a routine for a while until you hit a nasty plateau. Switching your workouts every 3-4 weeks like I am doing is more advanced and not needed when your starting out.
    http://www.wannabebig.com/forums/sho...er%27s+journal

    The link is my journal. I am a 21 year old bodybuilder. Currently dieting down for my first show.

  10. #710
    Senior Member Fighter_15's Avatar
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    Day 5 – shoulders and arms 2/22/2012

    Rear delt machine – 3 sets of 25 with a 1 second flex at the contracted position.
    1x25@150 1x25@140 1x25@130

    6-ways: 4 sets of 10 with 60 second rest periods

    1x10@20 1x10@20 1x10@20 1x10@20

    Dumbell front raise – Straight overhead - 4 sets of 12.

    1x15@35 1x12@40 1x12@45 12@45

    Arms
    (all rest between sets should be about 1 minute)

    Rope pushdowns: pyramid up: 15 reps, 12 reps, 10 reps, 8 reps. Flex every rep HARD

    1x19@100 1x12@110 1x10@110 1x8@100

    Bench Dips (add weight on your lap – 1 plate): 4 sets to failure

    45 to fail | 45 to fail | 45 to fail | 45 to fail

    Dumbell Skullcrushers : 4 sets of 15 reps

    1x15@30 1x15@30 1x15@30 1x15@30

    Biceps:

    Ez-bar Curls: 15 reps, 12 reps, 10 reps, 8 reps. Flex every rep HARD at the top, bring these up to your chin.

    1x15@110 1x12@115 1x10@115 1x8@115

    Hammer Curls: 3 drop sets: grab a heavy weight and do 15 reps, then grab a lighter weight and immediately do 10 reps. Repeat 3 times

    1x15@40 drop w/30x10 1x15@30 drop w/20x10 1x15@25 drop w/20x10

    Preacher Curls: 4 sets of 8 reps with a 2-second flex at the top of all reps

    1x8@95 1x7@95 1x7@95 1x7@95

    Abs

    Cardio 25 minutes walking on treadmill 3mph no incline
    http://www.wannabebig.com/forums/sho...er%27s+journal

    The link is my journal. I am a 21 year old bodybuilder. Currently dieting down for my first show.

  11. #711
    WBB Team Captain Coke's Avatar
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    In a good place bro, have all the bases covered!

  12. #712
    Senior Member Fighter_15's Avatar
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    Day 6 2/23/2012
    Lying leg curls –

    1x12@225 1x10@225 1x8@225 1xfail@227 + partials to fail

    Leg press – 4x8

    1x8@11
    1x12@13
    1x11@13
    1x8@13
    1x8@13

    Squat – 4x20

    1x20@345 1x20@355 1x17@335 1x16@315 - Will do less weight, I wasnt getting the depth I wanted towards the end.

    Leg Extensions – do 4 sets of 10, and on each rep I want you to squeeze at contraction for 3 seconds

    1x10@125 – warm up
    1x10@150
    1x10@150
    1x10@150
    1x10@150

    Barbell stiff legged deads - 4 sets of 10 – Come all the way up and flex glutes.
    1x10@315
    1x9@325
    1x9@325
    Did 1 set of seated leg curl to fail instead

    Seated Calf Raises

    1x15@275 1x12@275 1x12@275 1x12@275 1x12@275

    Seated Calf Raises

    1x35@2p 1x35@2p 1x35@2p

    Cardio 25 minutes walking on a treadmill no incline
    Last edited by Fighter_15; 03-02-2012 at 09:41 PM.
    http://www.wannabebig.com/forums/sho...er%27s+journal

    The link is my journal. I am a 21 year old bodybuilder. Currently dieting down for my first show.

  13. #713
    Senior Member Fighter_15's Avatar
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    DAY 1 – Chest and Shoulders 2/25/2012

    Incline dumbell press – Used an angle of about 20 to 25 degrees. Instead of continuous tension I squeezed at the top for 1 second and then used 3 second descents. I had to make this adjustment since the dumbells at my gym only go up to 120. (2 min)

    1x8@50
    1x8@60
    1x8@70
    1x8@80
    1x8@90
    1x8@100
    1x8@110
    1x5@120
    1x5@1110

    Smith Incline barbell press – Used only a 20-25 degree angle. Didn't touch chest and didn't lockout (continuous tension). (2 min)

    1x25@225
    1x20@205
    1x15@215(drop set) 235x6 – got 10 dropped to 205x6 – got 5 dropped to 175x15 (failure)

    Pec-Dec Machine – 4 sets of 8-10 reps , with a 2-second flex on all contractions (2 min)

    1x10@230 - got 6 so i dropped to 220 to finish
    1x10@200
    1x10@180
    1x10@170 did a few w/ 160

    Rear delt machine – 3 sets of 15 with a 2 second flex at the contracted position. (45 seconds)

    1x15@150
    1x15@120 – got 10 dropped w/ 110 for 5
    1x15@90

    Dumbell bent over rear laterals–do 1 warm up set then 4 sets of 15 reps. I squeezed for 1 seconds on these. (2 min)

    1x25@20
    1x20@25
    1x15@25
    1x20@20
    1x20@20

    Dumbell press – Only did them up to Ύ lockout to get continuous tension. 3 sets of 15

    1x50@15 – warm up
    1x15@70 – got 18
    1x15@60
    1x15@60

    Cardio 30 minutes walking 3mph no incline

    Increased cardio to 30 minutes 7 days a week.

    I was 9 weeks out last Saturday. Tomorrow I will be 8 weeks out. I am still a few days on updating my journal but I added a few today. I've been super busy.
    http://www.wannabebig.com/forums/sho...er%27s+journal

    The link is my journal. I am a 21 year old bodybuilder. Currently dieting down for my first show.

  14. #714
    Senior Member Fighter_15's Avatar
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    Quote Originally Posted by Coke View Post
    In a good place bro, have all the bases covered!
    Thanks Coke. You are right, everything is covered.
    http://www.wannabebig.com/forums/sho...er%27s+journal

    The link is my journal. I am a 21 year old bodybuilder. Currently dieting down for my first show.

  15. #715
    WBB Team Captain Coke's Avatar
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    You tend to stay so busy and dynamic anyways, good deal on that.

    Props on the contest prep focus!

  16. #716
    Senior Member Fighter_15's Avatar
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    DAY 3: BACK 2/27/2012

    Old-School T-bar rows– 4 sets of 10 with a good weight. Bending over almost parallel to the ground. (2-3 min)

    1x16@5 plates
    1x15@5 plates
    1x12@5 plates
    1x12@5 plates
    1x20@4 plates – just wanted to see how 4 plates felt

    Single arm low rows

    1x15@90
    1x13@100
    1x12@110
    1x12@110
    1x12@120
    1x15@70

    Pullups (overhand grip) – 2 sets with med/2 sets with narrow underhand grip/2 sets with wide grip
    Med 1x15 1x15
    Narrow 1x15 1x15
    Wide 1x15 1x15

    Still using the assisted machine for these. After doing the other back exercises I can't get enough reps doing non-assisted pull-ups.

    Hyperextension with one plate – 4 sets to failure

    1x40@45
    1x35@45
    1x30@45
    1x30@45

    30 minutes cardio –Treadmill 3mph no incline
    http://www.wannabebig.com/forums/sho...er%27s+journal

    The link is my journal. I am a 21 year old bodybuilder. Currently dieting down for my first show.

  17. #717
    Senior Member Fighter_15's Avatar
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    Day 5 – shoulders and arms 2/29/2012

    Rear delt machine – 3 sets of 25 with a 1 second flex at the contracted position.
    1x25@162.5 1x25@150 1x25@137.5

    6-ways: 4 sets of 10 with 60 second rest periods

    1x10@20 1x10@20 1x10@20 1x10@15

    Dumbell front raise – Straight overhead - 4 sets of 12.

    1x15@35 1x12@40 1x12@40 12@40

    Arms
    (all rest between sets about 1 minute)

    Rope pushdowns: 15 reps, 12 reps, 10 reps, 8 reps. Flex every rep HARD

    1x19@96 1x12@96 1x10@84 1x8@84

    Bench Dips (lap – 1 plate): 4 sets to failure

    45 to fail | 45 to fail | 45 to fail | 45 to fail

    Dumbell Skullcrushers : 4 sets of 15 reps

    1x15@30 1x15@30 1x15@30 1x15@30

    Biceps:

    Ez-bar Curls: 15 reps, 12 reps, 10 reps, 8 reps. Flex every rep HARD at the top, bring these up to your chin.

    1x15@115 1x12@115 1x10@115 1x8@115

    Hammer Curls: 3 drop sets: grab a heavy weight and do 15 reps, then grab a lighter weight and immediately do 10 reps. Repeat 3 times

    1x15@35 drop w/25x10 1x15@30 drop w/20x10 1x15@30 drop w/20x10

    Preacher Curls (machine): 4 sets of 8 reps with a 2-second flex at the top of all reps

    1x12@60 1x9@70 1x9@60 1x8@60

    Cardio 30 minutes walking on treadmill 3mph no incline
    http://www.wannabebig.com/forums/sho...er%27s+journal

    The link is my journal. I am a 21 year old bodybuilder. Currently dieting down for my first show.

  18. #718
    Senior Member Fighter_15's Avatar
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    Day 6 3/1/2012
    Seated leg curls –

    1x12@225 1x10@225 1x8@225 1xfail@225 + partials to fail

    Leg press – 4x8

    1x14@11
    1x12@12
    1x11@12
    1x8@13

    Squat – 4x20

    1x20@345 1x20@355 1x17@355 1x16@345

    High rep squats always kick my ass. I have never had strong lungs so I get really gassed on these.

    Leg Extensions – do 4 sets of 10, squeezing at contraction for 3 seconds

    1x10@125 – warm up
    1x10@150
    1x10@150
    1x10@150
    1x10@150

    Barbell stiff legged deads - 4 sets of 10 – Come all the way up and flex glutes.

    1x10@315
    1x9@325
    1x9@335
    1x9@345

    I did these on the smith machine and I stopped the weight about an inch from the ground. I liked doing it this way a lot better because I can't cheat with the weight.

    Seated Calf Raises: Did about 3 sets

    Standing Calf Raises: Did about 6 sets

    Cardio 30 minutes walking on a treadmill no incline
    http://www.wannabebig.com/forums/sho...er%27s+journal

    The link is my journal. I am a 21 year old bodybuilder. Currently dieting down for my first show.

  19. #719
    Senior Member Fighter_15's Avatar
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    Quote Originally Posted by Coke View Post
    You tend to stay so busy and dynamic anyways, good deal on that.

    Props on the contest prep focus!
    Thanks Coke. I added a few more days. Hopefully I get the rest done tomorrow.
    http://www.wannabebig.com/forums/sho...er%27s+journal

    The link is my journal. I am a 21 year old bodybuilder. Currently dieting down for my first show.

  20. #720
    WBB Team Captain Coke's Avatar
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    Spectacular output, no bullshit...can't wait till showtime.

  21. #721
    Senior Member Fighter_15's Avatar
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    Quote Originally Posted by Coke View Post
    Spectacular output, no bullshit...can't wait till showtime.
    I haven't been on here in forever! Training has still been going great. On Saturday I will be 4 weeks out.
    http://www.wannabebig.com/forums/sho...er%27s+journal

    The link is my journal. I am a 21 year old bodybuilder. Currently dieting down for my first show.

  22. #722
    Senior Member Fighter_15's Avatar
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    DAY 1 3/24/2012

    chest/triceps/shoulders/back

    Incline dumbell press – Do these on a low angle, about 20 to 25 degrees. Doing sets of 8 all the way up until I can’t get 8. Lock out and flex for one second then do 3 second descents.

    1x8@50
    1x8@60
    1x8@70
    1x8@80
    1x8@90
    1x8@100
    1x5@110
    1x5@110

    Incline barbell press – Pyramid up on these doing sets of 8 as well, until I can't get 8. 20-25 degree incline.

    1x8@225
    1x8@235
    1x8@245
    1x8@255
    1x8@265
    1x5@275

    Pec-Dec Machine – 4 sets of 8-10 reps , with a 2-second flex on all contractions

    1x10@200
    1x10@180
    1x10@170
    1x10@160 drop w/120 to fail x2

    Stretch pushups – 3 sets to failure
    1 set to fail
    1 set to fail
    1 set to fail


    VBar pushdowns – 4 sets of 12 with 30 second breaks between sets.
    1x12@120
    1x12@90
    1x12@100
    1x12@90
    1x12@90


    Seated dumbell side laterals – 8 perfect reps on these, and then doing 15 partials out of the bottom.
    1 set @30
    1 set @30
    1 set @25
    1 set @25
    1 set @20


    Rear delt machine – 4 sets of 15 with a 2 second flex at the contracted position. Only taking 45 seconds between sets.

    1x15@130
    1x15@110
    1x15@80
    1x15@100 drop w/70x2

    Narrow grip chins – 4 sets to failure. Using pullup machine
    1x19@160
    1x15@160
    1x13@160
    1x13@160


    Abs

    Cardio 60 minutes 3mph treadmill
    http://www.wannabebig.com/forums/sho...er%27s+journal

    The link is my journal. I am a 21 year old bodybuilder. Currently dieting down for my first show.

  23. #723
    Senior Member Fighter_15's Avatar
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    Day 2 3/26/12
    back

    1 arm t-bar rows

    1x16@4-25’s
    1x12@4-25’s
    1x12@4-25’s
    1x12@4-25’s
    1x18@3-25’s



    Rack deadlifts - Doing them dead stop style

    1x4@525
    1x4@525
    1x4@535
    1x4@535
    1x4@535



    Pull Ups - Wide Grip
    1x15@150
    1x10@160
    1x10@170
    1x10@170
    1x10@170


    Stretchers

    1x15@150
    1x12@160
    1x12@160
    1x10@170
    1x20@110 – to fail
    1x20@110 – to fail


    Hyperextensions

    1xto fail @45 then drop the weight and go to fail
    1xto fail @45 then drop the weight and go to fail
    1xto fail @45 then drop the weight and go to fail

    Abs

    Cardio 60 minutes walking on treadmill 3mph
    http://www.wannabebig.com/forums/sho...er%27s+journal

    The link is my journal. I am a 21 year old bodybuilder. Currently dieting down for my first show.

  24. #724
    Senior Member Fighter_15's Avatar
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    Here is a progress pic I took it at 5 weeks out. Just an ab shot.
    http://www.wannabebig.com/forums/sho...er%27s+journal

    The link is my journal. I am a 21 year old bodybuilder. Currently dieting down for my first show.

  25. #725
    WBB Team Captain Coke's Avatar
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    Lookin' ready to do damage, incredible update shot!

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