The Five Biggest Contradictions in Fitness
Latest Article

The Five Biggest Contradictions in Fitness

Its no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Results 1 to 7 of 7
  1. #1
    Senior Member soclydeza's Avatar
    Join Date
    Nov 2009
    Location
    New Jersey
    Posts
    586

    Aight, Lets Do This

    so i've been meaning to start a workout journal on here for a while and after seeing everyone else's hct-12 journals i got inspired to do so, so here it goes.

    some info:
    height: 5'9''
    weight: about 185-190lbs
    goal: lower my bf% while still building strength over the next few months. come fall ill be concentrating more on strength and size

    Exercise Selection:

    usually on these type of routines, where you can choose from a variety of different exercises, it takes me a few sessions to figure out what feels good, but i started this routine last week so i think i pretty much have it now

    A
    Lat Pulldown
    Neutral Grip T-Bar Row
    Bench Press
    Standing BB Shoulder Press
    Close Grip Bench

    B
    Squat
    Deadlift
    Seated Calf Raise
    BB Curl
    Decline Crunch + Cable Wood Chops (supersetted)

    this will be the 3 day a week routine, ABA, BAB, ABA..... etc

    im adding cardio on my off days for 2-3 days a week which will consist of either running (limited to 20 mins), heavy bag work, or complexes

    Nutrition:
    i think it'd be too much to post everything i eat every day, so here are my current general nutritional guidlines. more fruit, skim milk, adequate protein intake throughout the day, cut back on carbs except for workout days, cut back on fat, and try my best to eliminate processed foods.
    Last edited by soclydeza; 05-26-2010 at 01:47 PM.
    Friends don't let friends slam weights on the ground after every set

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    Senior Member soclydeza's Avatar
    Join Date
    Nov 2009
    Location
    New Jersey
    Posts
    586
    my fourth day on this routine will start tomorrow, but here are my numbers so far:

    DAY 1
    Lat Pulldown:
    80 x 6
    90 x 6
    100 x 6
    110 x 6
    110 x 6 x 2 x 2 x 2 (i know now that the sets should be ramped and no 2 sets should ever have the same weight, so i've corrected it)

    Bent Over BB Row: (currently switched out for NG t-bar rows since holding the BB in this fashion put strain on my wrists)
    65 x 6
    75 x 6
    85 x 6
    95 x 6
    105 x 6
    110 x 6
    115 x 6 x 2 x 2 x 2

    Bench Press:
    105 x 6
    125 x 6
    135 x 6
    140 x 6
    145 x 6
    150 x 6 x 2 x 2 x 2

    Standing Shoulder Press:
    55 x 6
    65 x 6
    75 x 6
    80 x 6
    85 x 6 x 2 x 2 x 2

    CG Bench:
    115 x 6
    120 x 6 x 2 x 2 x 2 (this is my favorite tri exercise, but these numbers are lower than my norm, prolly cuz my body is wiped out from the motion of the previous 2 exercises. should i keep the CG bench or try something else?)



    DAY 2
    Leg Press: (dont worry, i switched it out for squats, wanted to try something new but realized i'd be a lot better off squatting)
    140 x 6
    190 x 6
    210 x 6
    230 x 6
    250 x 6 x 2 x 2 x 2

    Deadlift:
    135 x 6
    185 x 6
    205 x 6
    225 x 6
    245 x 6 x 2 x 2 x 2

    Seated Calf Raise:
    100 x 6
    120 x 6
    130 x 6
    140 x 6 x 2 x 2 x 2

    BB Curl:
    45 x 6
    55 x 6
    65 x 6
    75 x 6
    80 x 6 x 2 x 2 x 2

    Decline Crunches/Cable Woodchops: (i deviated from the cluster format on these)
    20/10 each side on 6 (dont know what weight it is, but its on plate 6)
    20/10 each side on 6
    20 (holding 10lb weight)/10 each side on 7
    20 (holding 10lb weight)/10 each side on 7



    DAY 3
    Lat Pulldown:
    90 x 6
    100 x 6
    110 x 6
    115 x 6 x 2 x 2 x 2

    NG T-Bar Row:
    55 x 6
    65 x 6
    75 x 6
    80 x 6 x 2 x 2 x 2

    Bench Press:
    115 x 6
    125 x 6
    145 x 6
    155 x 6 x 2 x 2 x 2

    Standing Shoulder Press:
    65 x 6
    75 x 6
    85 x 6
    90 x 6 x 2 x 2 x 2

    CG Bench:
    95 x 6
    105 x 6
    115 x 6 x 2 x 2 x 2


    thats all so far, today is my off day and im gonna do some cardio, then get to the gym tomorrow. if any of you notice any flaws in what im doing please let me know, i appreciate any advice you have to give.

    couple of questions:

    1) as i mentioned earlier, my CG bench feels wiped out after doing regular bench and shoulder presses. i always felt i responded very well to it, but should i switch it out for something else?

    2) would it be a good idea add a bit more accessory, like doing dropsets of rope tri pushdowns after i do my main tri cluster exercise?

    thanks guys, i look foward to posting more progress as it comes
    Last edited by soclydeza; 05-26-2010 at 01:49 PM.
    Friends don't let friends slam weights on the ground after every set

  4. #3
    Moderator Off Road's Avatar
    Join Date
    Jun 2009
    Location
    U.S.A.
    Posts
    13,905
    Looks like you are off to a fine start.
    _________
    ______
    ___

    Off Road Journal

    http://www.wannabebig.com/logo/alnlogo_white.gif

    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

  5. #4
    Senior Member soclydeza's Avatar
    Join Date
    Nov 2009
    Location
    New Jersey
    Posts
    586
    DAY 4

    B
    Squat
    95 x 6
    135 x 6
    155 x 6
    175 x 6
    185 x 6
    195 x 6
    200 x 6 x 2 x 2 x 2

    Deadlift
    185 x 6
    205 x 6
    225 x 6
    245 x 6
    250 x 6 x 2 x 2 x 2 <----- New PR

    Seated Calf Raise
    50 x 6
    100 x 6
    120 x 6
    130 x 6
    140 x 6 x 2 x 2 x 2

    BB Curl
    55 x 6
    65 x 6
    75 x 6
    85 x 6 x 2 x 2 x 2

    Decline Crunch/Cable Wood Chops
    20/10 each side on 7
    20 (holding 10lb plate)/10 each side on 8
    20 (holding 10lb plate)/10 each side on 8

    Workout Rating Out of 10: 9

    set a new PR on my deadlift and got to 85 on BB curl, not my highest, but the highest i've done in a while. on my last routine i was doing box squats at 250lbs, so today was the first time i've done full squats in a while, and i've definitely improved on them (by 25-35lbs and on form) since the last time i was doing them. definitely a good workout. between the squats and deads i know my glutes and hammies are gonna be sore as hell for the next few days

    Info I left out on my original post
    supplements:
    protein shakes
    creatine
    multi-v
    omega 3 pills
    Friends don't let friends slam weights on the ground after every set

  6. #5
    Senior Member soclydeza's Avatar
    Join Date
    Nov 2009
    Location
    New Jersey
    Posts
    586
    Yesterday
    off day from the gym, did a combo of walking/running for about 20 mins

    Today
    DAY 5

    A
    Lat Pulldown
    100 x 6
    110 x 6
    120 x 6
    125 x 6
    130 x 6 x 2 x 2 x 2 <---15lb increase from last session

    NG T-Bar Row
    70 x 6
    80 x 6
    90 x 6 x 2 x 2 x 2 <---10lb increase

    Bench Press
    125 x 6
    140 x 6
    150 x 6
    160 x 6
    165 x 6 x 2 x 2 x 2 <---10lb increase

    Standing OH Press
    65 x 6
    75 x 6
    85 x 6
    95 x 6 x 2 x 2 x 2 <---NEW PR, 5lb increase

    CG Bench
    115 x 6
    120 x 6 x 2 x 2 x 2

    Workout Rating Out of 10: 9.5

    set a new PR on OH press, upped my weight on almost every lift, didn't know if i had the energy in me but apparently i did. this routine is really teaching me to go all out and push as hard as i can to crank out those last few reps. i think im gonna switch out the CG bench press, i feel too blasted to really be productive with it from the similar motions of the 2 prior lifts. maybe switch with skulls
    Last edited by soclydeza; 05-29-2010 at 03:03 PM.
    Friends don't let friends slam weights on the ground after every set

  7. #6
    Senior Member soclydeza's Avatar
    Join Date
    Nov 2009
    Location
    New Jersey
    Posts
    586
    DAY 6

    B
    Squat
    145 x 6
    165 x 6
    185 x 6
    205 x 6 x 2 x 2 x 2 <---I could go heavier, but I'm taking it slow so to ensure proper form

    Sumo Deadlift (Changed from regular to sumo since I feel more comfortable with it
    135 x 6
    185 x 6
    205 x 6
    225 x 6
    245 x 6
    255 x 6 x 2 x 2 x 2 <---New PR for all deadlift variations

    Standing Calf Raises (Changed from seated since I think standing is more practical)
    7 (setting number, dont know the actual weight) x 6
    8 x 6
    9 x 6
    10 x 6
    11 x 6 x 2 x 2 x 2

    BB Curl
    55 x 6
    65 x 6
    75 x 6
    85 x 6 x 2 x 2 x 2

    Decline Crunches/Wood Chops
    Done as usual

    Workout Rating Out of 10: 8.5
    Good workout, still upping my deadlift. Squats are going all right, not my favorite lift but I still give it all I got cuz I know the importance of them





    DAY 7 (today)

    Lat Pulldown
    100 x 6
    110 x 6
    120 x 6
    130 x 6 x 2 x 2 x 2 <--- Trying to break that number without sacrificing form, I feel like theres one weak link with this exercise but I can't put my finger on what it is

    T-Bar Row (Weight of barbell not included)
    70 x 6
    80 x 6
    90 x 6
    100 x 6
    105 x 6 x 2 x 2 x 2 <--- New PR for rows. I love this lift, i really feel it in every muscle from the waist up

    Bench Press
    135 x 6
    155 x 6
    170 x 6 x 2 x 2 x 2 <--- New 6-rep PR. Felt like I might have been able to squeeze out one more set at 175, but I'll go for that next workout

    Standing Shoulder BB Press
    65 x 6
    75 x 6
    85 x 6
    95 x 6 x 2 x 2 x 2 <--- This one is gonna be tough to crack, but I figure I can beat it in the next few workouts

    Skull Crushers (Changed from CG Bench, since I felt too wiped out from the 2 prior exercises to really work with it)
    55 x 6
    65 x 6
    75 x 6 x 2 x 2 x 2 <---I feel like these should be more of a secondary triceps exercise, but I'll see how I feel tomorrow

    Also added in a bit of pushdowns and reverse grip pushdowns at the end for accessory

    Workout Rating Out of 10: 9
    Reached a new 6-rep PR with my bench press, and all time PR with my rows. I'm very happy that my bench is going up, I hope to reach 200lbs for 6 reps by the end of the summer, then I'll feel like I'm entering the next phase in my weight lifting journey

    Nutrition
    It's pretty tough to make sure I'm eating enough while making sure I'm not eating garbage. I can see that my BF has gone down since I started watching what I eat, while my strength has been increasing, so I'm heading in the right direction. At this rate I should be where I want to be in about a month. Still loving this routine, can't wait to see where I will be at in the next 6 months
    Last edited by soclydeza; 06-05-2010 at 03:18 PM.
    Friends don't let friends slam weights on the ground after every set

  8. #7
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    960
    Switching to skulls would be suitable. I find doing cg bench after any other big pushing movements kills my delts too much to make a good effort.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

Similar Threads

  1. Lets See What Happens
    By Magilla in forum Member Online Journals
    Replies: 78
    Last Post: 10-25-2007, 10:33 AM
  2. Ok lets try this again...
    By flabbybones in forum Member Online Journals
    Replies: 28
    Last Post: 09-27-2005, 09:18 PM
  3. Lets Get It On
    By POPS in forum Bodybuilding & Weight Training
    Replies: 2
    Last Post: 09-17-2004, 12:21 AM
  4. Aight, I'm doing it your way....
    By Mic Soloist in forum Bodybuilding & Weight Training
    Replies: 3
    Last Post: 02-17-2003, 01:26 AM
  5. Lets Get Serious
    By HighlyFanatic in forum Member Online Journals
    Replies: 8
    Last Post: 09-22-2002, 01:45 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •