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Thread: Growth & Strength Journal, won't update until I have gains.

  1. #1
    headbutting mirrors
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    Mega...

    Hello, I am 27 yrs old, 6'4, and have been lifting seriously for about 6 months.

    I will try to remember my original workout for my first post, then in my second post my current regimen.


    Original workout:

    Chest -> Benchpress:
    Warmup (135lbs x 10)
    Set 1: 175lbs x 10
    Set 2: 195lbs x 8
    Set 3: 225lbs x 4
    Burnout (135lbs x 15)

    Chest -> Incline:
    I didn't use the bench when I first started, I used an incline machine.
    Set 1: 150lbs x 10
    Set 2: 170lbs x 8
    Set 3: 190lbs x 6

    Chest -> Fly Machine
    3 Sets @ 100lbs x 10
    ___________________________________________________


    That was my entire chest workout, I didn't do any other bodypart at first. Halfway through, I started doing each bodypart, I will try to list them here. I try to do 4 exercises (3 sets of each) for each bodypart.



    Bi -> Hammer(dumbbells
    3 sets @ 30lbs x 10

    Bi -> Concentration (dumbbell)
    3 sets @ 35lbs x 10

    Bi -> Cable
    3 sets @ 60lbs x 10

    Bi -> Preacher
    3 sets @ 70lbs x 10
    ___________________________________________________


    Tri -> Pulldowns cables
    3 sets @ 50lbs x 10

    Tri -> Overhead cables
    3 sets @ 50lbs x 10

    Tri -> One Arm Cable
    3 sets @ 20lbs x 10

    Tri -> Kickbacks Dumbbell
    3 sets @ 25lbs x 10
    ___________________________________________________


    Traps -> Machine Shrugs (superset) w/ Dumbbell Shrugs
    3 sets @ 135lbs (machine) 60lbs (dumbbell) x 3

    Traps -> Cable Upright Rows (dumbbells felt funny on shoulders, so cable)
    3 sets @ 30lbs x 10

    Traps/Shoulders -> Standing Lateral Raises
    3 sets @ 30lbs x 10/8/6

    Shoulders -> Military Press (Smith Machine)
    3 sets @ 135 lbs x 10/8/6

    Shoulder -> Front Raises
    3 sets @ 20lbs x 10
    ___________________________________________________

    Legs -> Standing Calf Raises (superset with seated)
    4 sets @ 200lbs x 15

    Legs -> Seated Calf Raises
    4 sets @ 90lbs x 25

    I have no "real" upper leg workout yet, but I have done it a few times (leg curls, machine presses, extensions), but I am going to seriously start on legs in the upcoming weeks.

    Diet -> Protein 20g 3 x a day (morning, before/after workout).
    Meals -> Bagel (11g protein) Yogurl (7g protein) 3 x a day
    Meals -> Something chicken (23g) with vegetables and rice 1 x a day
    Snacks -> Nuts
    Other Supplements -> Fish Oil (1 pill), Vitamin C/Vitamin E, Daily Minerals&Vitamin (1 pill), 6 week on/off cycle of creatine/glutamine.

    Next post will be my current workout.
    Last edited by mega; 08-12-2004 at 10:48 AM.

  2. #2
    headbutting mirrors
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    Current Chest Routine:

    Chest -> Benchpress:
    Warmup (155lbs x 10)
    Set 1: 245lbs x 10
    Set 2: 245lbs x 10
    Set 3: 245lbs x 10
    (now I pyramid up)
    Set 4: 265 x 6
    Set 5: 295 x 2 (or) 315 x 1 (with spotter after I get one good lift, I do negatives 4 more times)
    Set 6: 245 x 10
    Burnout (155lbs x as many as humanly possible)

    In between rests, I superset 3 sets of machine pullovers (stretches chest) @ 300lbs x 10

    Sometimes me and my workout partner will take the 155 burnout and go back and forth non stop until we literally can't lift it once. Good for cardio I guess, not size so much.

    Chest -> Incline Bench (not machine like original workout):
    Set 1: 155lbs x 12
    Set 2: 175lbs x 10
    Set 3: 195lbs x 8
    Set 4: 215lbs x 6
    Set 5: 225lbs x 2

    Chest -> Dumbbell Incline
    3 Sets @ 75 x 10/8/as many as possible (exhausted)

    Chest -> Fly Machine (dumbbell flys hurt shoulders, so I stick to the machine for a good stretch + workout)
    3 Sets @ 185lbs x 10

    Chest -> Dips (Machine)
    3 Sets @ 230lbs x 10 (I love the machine dips, I can concentrate on chest rather than Tri's)

    Sometimes I do decline benchpress rather than dips, but I found my decline is real close to my benchpress weight. If I do decline, I do about 3 sets @ 225 x 10.
    ___________________________________________________


    Bi -> Standing Hammer(dumbbells)
    Set 1: 40lbs x 12
    Set 2: 45lbs x 10
    Set 3: 50lbs x 10
    Set 4: 60lbs x 6

    Bi -> Concentration (dumbbell)
    3 sets @ 45/50lbs x 6

    Bi -> Cable
    3 sets @ 120lbs x 10

    Bi -> Preacher
    3 sets @ 80/90/100lbs x 10
    ___________________________________________________


    Tri -> 2 Arm Tri Extensions
    3 sets @ 75lbs x 10

    Tri -> Skull Crushers
    3 sets @ 60lbs x 10 (once done, I move it to my chest and benchpress with hands close 25 times to get a burn)

    Tri -> Pulldowns cables
    1 set @ 50lbs (20 x) 60lbs (20x) 70lbs (20x) 80lbs (20x) 90lbs (20x) 100lbs (10x) 110lbs (10x) 120lbs (10x) 130lbs (10x) 140lbs (10x) 150lbs (10x) no rest period.

    Rest, then do the same in reverse. 150 (10x) - 50lbs (20 x)

    My workout partner likes this, I hate it, but I do it. I don't know if it helps with anything other than cardio, because the 20x movements aren't heavy at all, but it does burn.

    Tri -> Overhead cables
    3 sets @ 100lbs x 10

    Tri -> One Arm Cable
    3 sets @ 20lbs x 10
    ___________________________________________________

    Traps -> Machine Shrugs (superset) w/ Dumbbell Shrugs
    Warmup: 135lbs x 10 (machine)
    Dumbell -> 105lbs each hand x 10
    Machine -> 225lbs x 10
    Dumbell -> 110lbs each hand x 10
    Machine -> 225lbs x 10
    Dumbbell -> 115lbs each hand x 10
    Machine -> 315 x 8, 225 x 10, 135 x 10

    Traps/Shoulders -> Standing Lateral Raises
    Set 1: 40lbs x 10
    Set 2: 45lbs x 10
    Set 3: 50lbs x 10

    Shoulders -> Military Press (Smith Machine)
    Set 1: 135lbs x 10
    Set 2: 155lbs x 10
    Set 3: 175lbs x 8
    Set 4: 195lbs x 6

    Shoulder -> Front Raises
    3 sets @ 35lbs x 10

    Shoulder -> Standing Bent-Over Laterals
    3 sets @ 50lbs x 10
    ___________________________________________________


    Legs -> Standing Calf Raises (superset with seated)
    4 sets @ 385lbs x 12

    Legs -> Seated Calf Raises
    4 sets @ 220lbs x 12
    ___________________________________________________

    Back -> Wide Grip Pullups
    5 Sets x 10 Reps (I weight 215), 50 total

    Back -> Cable Rows
    Set 1: 195lbs x 10
    Set 2: 210lbs x 10
    Set 3: 225 x 10 (try to end near bodyweight)
    Burnout: 150 x as many as possible

    Back -> Pulldowns (not the overhead, it's a machine that you reverse grip on, it's half pullup, half row because of it's angle)
    3 sets @ 225 x 10

    Other movements as well, I do about 4/5 exercises but since I do not know the names, I won't go into detail.
    ___________________________________________________



    Schedule:
    Mon: Chest/Tri
    Tues: Back/Lower Back/Bi
    Wed: Traps/Shoulder/Legs/Forearms (real easy on shoulders, because everyday has shoulder movements, the back delts hit hard though)
    Thurs: Chest/Tri
    Fri: Back/Bi
    Sat: Traps/Shoulder/Legs/Forearms (hard on shoulders, sunday off)
    Sun: Off


    Below is a picture of my arm/shoulder/back taken around Aug. 1st
    Attached Images Attached Images
    Last edited by mega; 08-20-2004 at 11:07 PM.
    give me gains or i will headbutt every mirror in the gym...

    bring the pain...

  3. #3
    back at it Beast's Avatar
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    You've made extraordinary gains. I wish I knew your secret, haha.

    If you don't mind me asking, are you natural?

    I will tell you that I am not.

    D 435 / S 340 / B 305

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    "OMG HE EETS 2 MUCH0RZ!!111 O NOES HE EETS TEH FATS!!!111" - PowerManDL

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  4. #4
    headbutting mirrors
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    There is an 8 month period (maybe a little longer) between the original workout and the workout I am doing now. For the last 6 months, I seriously haven't missed a day in the gym, 6 days a week faithfully. I don't mind you asking at all, yes, I am all natural. I have never known or had anyone ever talk about "gear" (first time I heard that word was yesterday on this forum, I would have said "roids" but I read that is "newbie") around me. Don't get me wrong though, I do not think it is "bad", I just think it's bad for me. I am a "mild" hypercondriac and even if I had the opportunities, I would be too scared to do it because my mind tells me, "if there is any side effect in the world, you sir, will be the one to get it." That's my luck, that's my life theory. I've never smoked either, for the same reasons. I just learned about the advantages protein drinks 6 months ago (reading Flex) and I cycle off creatine for 6 weeks just because it worries me (stupid?). Are you even supposed to cycle off creatine? Who knows, I have never seen that anywhere.

    The quick gains in strength are probably because I lifted back in 99 and my max was 305lb on the bench. I started lifting again in Jan 2004, and I lost a lot of power in my 5 year hiatus. Really, I was playing catch up, and it came back quick. Since I was now eating good and taking protein, it came back quick, and size came with it. I will tell you honestly though, I really hit a wall where I am at now. My arms haven't gained any strength and when I try to move up, I hurt my forearm. The bench, I try hard to trick my mind, like I used to do 225lbs x 10 (3 sets). One day I did it 12 x and told myself, "for now on I am starting with 245lbs and I will get it 10 x each set and trick my mind into thinking its 225lbs." The day I still feel good at the 10th rep and push out 12 x 245lb (real close to it now), I will move up to 265 x 10 (3 sets). I think I am tricking my body. I might move up to 255lb rather than 265, because I am finding that at this weight gaining is much more slower and 20 pounds feels like 50 pounds. I didn't have much problem with the 20lb jump last time though, so maybe it's in my mind.

    My ultimate goal is 315lb x 10 (3 sets).

    Anyway, I might as well add a workout to my post since I am here. Plus it's actually a leg workout, which I didn't put above.

    Presses:
    15 x 225lb
    15 x 315lb
    15 x 405lb
    10 x 495lb

    Leg Extensions:
    90lb x 15
    135lb x 15
    180lb x 15
    225lb x 12

    Leg Curls:
    4 sets @ 120lbs x 15

    Sitting Calf Raises
    3 sets @ 225lb x 15
    1 set @ 270lb x 15

    Standing Calf Raises:
    4 sets @ 385 x 15

    The standing raises hurt my lowerback, which is the exact reason I don't do squats or deadlifts (or maybe me not doing squats or deadlifts is leaving my lowerback weak).

    Suggestions anyone? Anyone know another type of calf raise you can do that doesn't put so much pressure on your back or should I move my seated calf raises up to 8 sets?
    give me gains or i will headbutt every mirror in the gym...

    bring the pain...

  5. #5
    Super Mastah Mod rookiebldr's Avatar
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    Hey, welcome to the journal section. I was going to post in your welcome thread but since you started a jounal already I came here.

    As for the standing calves raises, you could sub in some calf raises with the leg press machine. Usually, you can position your feet at the bottom of the sled and raise and lower the sled using just your calves. Since the presses aren't bothering you back at the moment, these might not either.

    Me /pwn1ng by Xian Rookie's journal Rookie's Picture Thread

    Damn right you will be! We don't mess around down here. Liquor and Steel, that's what we're all about -Casey

    ROFL, oh man - I usually wait until I'm on the freeway to do that. What an idiot! -teufy doing what he does best.

    You aren't strong enough or pretty enough to train in the evenings with us...better stick to noon workouts with the rest of the geriatrics. - pup

    Yeah. I'm a dork. - Teufy

    Better yet, "why should anyone's interpretation of divinity govern modern society?" - Twilo

  6. #6
    back at it Beast's Avatar
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    I don't even work my calves directly, since they grow fine just from doing squats.

    Really, you were probably just using too much weight if the squats were hurting your back. Just start with light weight, concentrate on form, and move up slowly. When people try to make huge jumps in their lifts, that's when accidents happen.

    I used to have lower back problems with squats as well, and now I don't. Your lower back becomes stronger and used to them with time and gradual progression.

    D 435 / S 340 / B 305

    Journal

    "I avoid talking to normal people about this stuff as much as possible. It's usually a waste of time." - HahnB

    "OMG HE EETS 2 MUCH0RZ!!111 O NOES HE EETS TEH FATS!!!111" - PowerManDL

    "Test does a body good." - Severed Ties

  7. #7
    headbutting mirrors
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    Thanks rookiebldr, great suggestion. I will definitely add that to my routine and stop doing the standing raises.

    Beast, I am going to start squating again soon. I will definitely try lower weights and get myself used to it. Thanks for the tip.

    As for my routine section, tonight I did Chest/Tri's:

    2 sets @ 245lbs x 10
    1 sets @ 245lbs x 12 (new gain, 12 reps)
    1 set @ 275lbs x 6 (new gain, 10lbs)
    1 set @ 315lbs x 1
    Made my shoulders real tight and painful in a "bad way", I won't be going up that high again (will go up to 295 for now on rather than 315). The rest of my workout was ruined because of how that last lift made me feel.
    1 set@ 245lbs x 8 (-2 reps less)

    Incline:
    1 set @ 185lbs x 10
    3 sets @ 205lbs x 8/10/8

    Machine Flys:
    3 sets @ 185 x 12



    Tri -> 2 Arm Tri Extensions
    3 sets @ 80lbs x 10 (new gain, 5lbs)

    Tri -> Skull Crushers
    2 sets @ 70lbs x 10 superset with close-hand bpress x 10 (new gain, 10lbs)

    Gym closed before I could finish workout. Felt worn out anyway.
    Last edited by mega; 08-13-2004 at 08:57 AM.
    give me gains or i will headbutt every mirror in the gym...

    bring the pain...

  8. #8
    headbutting mirrors
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    Back/Bi:

    Back -> Wide Grip Pullups
    2 sets @ 15 reps
    1 set @ (25lbs hanging weight) 12 reps
    1 set @ 12 reps
    1 set @ 18 reps


    Back -> Cable Rows
    Set 1: 195lbs x 10
    Set 2: 210lbs x 10
    Set 3: 225 x 8
    Set 4: 240 x 8

    Back -> Pulldowns (not the overhead, it's a machine that you reverse grip on, it's half pullup, half row because of it's angle)
    3 sets @ 225 x 10/12/15
    1 set @ 245 x 10

    Back -> Bent Over Rows
    1 set @ 140 x 12
    1 set @ 150 x 10
    2 sets @ 160 x 10

    Bi -> Back and Forth w/ Partner standing curls
    Partner 10, Me 9, 8/7/6/5/4/3/2/1 @ 80lbs
    Me 10, Partner 9, 8/7/6/5/4/3/2/1 @ 80lbs

    Bi-> 21's
    2 sets of 21's @ 70lbs

    Bi -> Sitting Hammer Curls
    1 set @ 35lbs x 10 ea
    2 sets @ 40lbs x 10 ea

    Bi -> Cable Curls
    3 sets @ 100lbs x 10
    give me gains or i will headbutt every mirror in the gym...

    bring the pain...

  9. #9
    Magically delicious Shane's Avatar
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    Nice journal in here. 6 months without missing a day in the gym is impressive man. Keep up the good work.
    "you are like my yoda." - chops

    "you are not like yoda at all!" - chops

    "shh...I'm only gay for pay" - ECTX

    "no matter how much you lift, just remember that on the other side of the world, a little chinese girl is warming up with your max" - bIgHwN86

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  10. #10
    Senior Member bill's Avatar
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    impressive gains, is it only over 6 month period any prior training?

  11. #11
    headbutting mirrors
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    I lifted a little in high school, a little more in college (94/97). On and off, not enough to see gains. However, I did lift hard in 98/99, but didn't eat right (no protein either). Even though, I was still hitting 305 on the bench back then, but stopped when I got my girl pregnant. Got married, slowed down, got back serious in the gym around Jan 2004. The biggest gains were basically "catch up" gains. Very easy to get.

    Now, where I am currently at, gains are not so easy.
    Last edited by mega; 08-14-2004 at 12:51 PM.
    give me gains or i will headbutt every mirror in the gym...

    bring the pain...

  12. #12
    Batista's Student Šragons's Avatar
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    looking good, im not to good on the lbs to kg, but looking great none the less :P
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  13. #13
    headbutting mirrors
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    Today was a shoulder/trap/leg day. I did the same routine on the traps I usually do, this being what I feel is my best bodypart, I always hit the traps with pure intensity. On the shoulders, I hit it hard today doing a few other exercises (overhead press, standing lateral), and the normal 3 exercise/3sets per routine.

    The big thing for the day was I finally tried squats. Today was really a test my technique day, and get it down, felt great. Love the movement, love the feel an hour after I was done. I did 1 set @ 135 to get a good feel, then 2 more sets @ 225 x 8. I didn't move up anymore because I felt a little wobbly, still getting used to the stance. I also did the typical leg workout listed above, minus the leg presses.

    Good workout today, tomorrow is an off day.
    Last edited by mega; 08-14-2004 at 08:24 PM.
    give me gains or i will headbutt every mirror in the gym...

    bring the pain...

  14. #14
    Magically delicious Shane's Avatar
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    Did you do much squatting before? You're weights should fly up man.
    "you are like my yoda." - chops

    "you are not like yoda at all!" - chops

    "shh...I'm only gay for pay" - ECTX

    "no matter how much you lift, just remember that on the other side of the world, a little chinese girl is warming up with your max" - bIgHwN86

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  15. #15
    headbutting mirrors
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    I've never squatted in my life.

    I played basketball in high school, and during weight training our coach would tell us to work on calves and chest (not a very smart coach obviously). I didn't read magazines or understand the importance of full body, so I just concentrated on upperbody and calves. I did use the leg presses, leg curls, leg extension machines before, but I have never done squats or deadlifts.
    give me gains or i will headbutt every mirror in the gym...

    bring the pain...

  16. #16
    Super Mastah Mod rookiebldr's Avatar
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    225x8 is excellent for never having done them before! As you work your form those will really improve as well as hit your legs like never before. Ace work Mega.

    Me /pwn1ng by Xian Rookie's journal Rookie's Picture Thread

    Damn right you will be! We don't mess around down here. Liquor and Steel, that's what we're all about -Casey

    ROFL, oh man - I usually wait until I'm on the freeway to do that. What an idiot! -teufy doing what he does best.

    You aren't strong enough or pretty enough to train in the evenings with us...better stick to noon workouts with the rest of the geriatrics. - pup

    Yeah. I'm a dork. - Teufy

    Better yet, "why should anyone's interpretation of divinity govern modern society?" - Twilo

  17. #17
    headbutting mirrors
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    I will be stopping creatine today for 6 weeks. Let's see how much weaker I feel.

    Protein only.
    give me gains or i will headbutt every mirror in the gym...

    bring the pain...

  18. #18
    Super Mastah Mod rookiebldr's Avatar
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    Should I just start calling you mega-weakling now?

    Me /pwn1ng by Xian Rookie's journal Rookie's Picture Thread

    Damn right you will be! We don't mess around down here. Liquor and Steel, that's what we're all about -Casey

    ROFL, oh man - I usually wait until I'm on the freeway to do that. What an idiot! -teufy doing what he does best.

    You aren't strong enough or pretty enough to train in the evenings with us...better stick to noon workouts with the rest of the geriatrics. - pup

    Yeah. I'm a dork. - Teufy

    Better yet, "why should anyone's interpretation of divinity govern modern society?" - Twilo

  19. #19
    Magically delicious Shane's Avatar
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    Sounds like your coach was a douche man. Glad you didn't listen to him.
    "you are like my yoda." - chops

    "you are not like yoda at all!" - chops

    "shh...I'm only gay for pay" - ECTX

    "no matter how much you lift, just remember that on the other side of the world, a little chinese girl is warming up with your max" - bIgHwN86

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  20. #20
    Batista's Student Šragons's Avatar
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    ive really gotta start =squatting myself, everyone swears by it ;p

    lookin good here now :P
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  21. #21
    headbutting mirrors
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    Rookie, only if you promise to kick sand in my face and take my girl from me (flashbacks of the old weight gainer comic).

    Dragons, definitely, I am sore as hell. I love it.

    Shane, it took me 10 years to actually "not listen". Oh well, I have at least 10 more good years left in me to catch up.


    Monday!!!!!

    Legs still sore from squats, hah! Well, been off creatine for 2 days and today was the best day I've had in the gym in months. Pure energy, loved every minute.

    Chest/Tri day.

    Chest:
    Warmup 1 set @ 155lbs x 10
    1 set @ 245lbs x 11
    1 set @ 245lbs x 12 (decided I will now start at 265lbs)
    2 sets @ 265 x 8 (needed assist on 8th rep first set)

    1 set @ 295lbs x 3
    1 set @ 315lbs x 1
    1 set@ 275lbs x 4

    Burn out:
    1 set @ 225lbs x 14 (30 second break) 225lbs x 6

    Incline: (Smith Machine)
    1 set @ 145 x 15/13/11/9/7/5/7/9/11 (quick burn out back and forth with partner)

    Machine Flys:
    3 sets @ 240 x 8

    Machine Pullovers:
    3 sets @ 300 x 10

    Machine Dips:
    3 sets @ 275 x 10



    Tri -> 2 Arm Tri Extensions
    3 sets @ 85lbs x 10 (new gain, 5lbs) (won't be gaining again soon, very heavy)

    Tri -> Skull Crushers
    2 sets @ 80lbs x 10 superset with close-hand bpress x 15 (new gain, 10lbs) (won't be gaining again soon, very heavy)

    Tri -> Cable Pulldowns
    3 sets @ 80lbs x 10 (then x 10 more quick)

    Tri -> 1 Arm Tri Extensions
    3 sets @ 60lbs

    Tri -> Machine Tri
    Drop set @ 120/100/80/60/40 as many as I could each time.



    Good day.
    Last edited by mega; 08-17-2004 at 05:28 AM.
    give me gains or i will headbutt every mirror in the gym...

    bring the pain...

  22. #22
    Magically delicious Shane's Avatar
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    Great workout mega! Especially nice work on the bench!
    "you are like my yoda." - chops

    "you are not like yoda at all!" - chops

    "shh...I'm only gay for pay" - ECTX

    "no matter how much you lift, just remember that on the other side of the world, a little chinese girl is warming up with your max" - bIgHwN86

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  23. #23
    headbutting mirrors
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    Convert lbs -> kgs | kgs -> lbs calculator




    Yesterday's Benchpress routine in lbs:

    Chest:
    Warmup 1 set @ 155lbs x 10
    1 set @ 245lbs x 11
    1 set @ 245lbs x 12 (decided I will now start at 265lbs)
    2 sets @ 265 x 8 (needed assist on 8th rep first set)
    1 set @ 295lbs x 3
    1 set @ 315lbs x 1
    1 set @ 275lbs x 4

    Burn out:
    1 set @ 225lbs x 14 (30 second break) 225lbs x 6







    Yesterday's Benchpress routine in kgs:

    Chest:
    Warmup 1 set @ 70.31kgs x 10
    1 set @ 111.13kgs x 11
    1 set @ 111.13kgs x 12 (decided I will now start at 120.2kgs)
    2 sets @ 120.2kgs x 8 (needed assist on 8th rep first set)
    1 set @ 120.2kgs x 8
    1 set @ 133.81kgs x 3
    1 set @ 142.88kgs x 1
    1 set @ 124.74kgs x 4

    Burn out:
    102.06kgs x 14 (30 second break) 102.06kgs x 6



    Ok, that enough. Kgs make me feel so weak. I want to get 315 kg x 1

    JOKE.

    694.46lbs.
    Last edited by mega; 08-17-2004 at 12:07 PM.
    give me gains or i will headbutt every mirror in the gym...

    bring the pain...

  24. #24
    Batista's Student Šragons's Avatar
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    120kg nice wish i could do that, hopefully when im finished cutting and get some bulk going
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  25. #25
    headbutting mirrors
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    Workout partner heading back to europe to play another season of bball. This means, my chest workouts will decrease for numerous reasons.

    Anyway, back/bi:


    Back -> Wide Grip Pullups
    5 sets @ 10 reps (hang at the bottom to stretch before coming up each time)



    Back -> Cable Rows
    Set 1: 195lbs x 10
    Set 2: 210lbs x 10
    Set 3: 225 x 10
    Set 4: 240 x 10

    Back -> Pulldowns (not the overhead, it's a machine that you reverse grip on, it's half pullup, half row because of it's angle)
    4 sets @ 225 x 10/10/10/15


    Back -> Bent Over Rows
    1 set @ 90 x 12
    1 set @ 115 x 10
    2 sets @ 125 x 10


    Bi -> Sitting Hammer Curls
    2 set @ 40lbs x 10 ea
    1 sets @ 50lbs x 10 ea

    Bi -> Cable Curls
    3 sets @ 150lbs x 10

    Bi -> Preacher Curls
    3 sets @ 90 x 8

    Bi -> Machine Preacher Curls
    1 drop set until exhaustion
    give me gains or i will headbutt every mirror in the gym...

    bring the pain...

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