Well, assuming my ankle (which I rolled over rather nastily) heals on a timely schedule and I am able to resume an aggressive leg day, my goal for this year is 230. That would be a 35 pound increase from right now, and I'm hoping I can make 30 of that muscle, but we'll see. Starting this week, my routine has been as follows:
3x6-8 Barbell Flat Bench
3x6-8 Dumbbell Incline Press
2x8 Incline Dumbbell Curls
2x6-8 Ram Rack
2x6 Leg Extension
2x8 Hamstring Curls or Hyperextensions
2x10 Seated Calf Raise
2x10 Standing Calf Raise
2-3x8 Lateral Raises
2x6-8 Shoulder Press
1x20 Front Raise
2x6-8 Tricep Pushdown
2x6-8 Wide-grip Pulldown
2x6-8 Bentover Barbell Row
2x6-8 Seated Cable Row
I want to eventually add Deadlifts to Day 4, but I have 0 flexibility in my hams and can barely lean over before they scream at me. SO when they can handle it, I'll be changing the day up a bit. I may move biceps to back day as well, but we'll see how it goes.
I won't post my diet because I've done so many times before, suffice for now to say I'm going to average 4500 calories a day.
Last edited by kaleido; 01-30-2002 at 04:35 PM.
Today is the first day of my evolution to 230, so I figured I'd post pics of me at 195, and compare everytime I gain 10 pounds.
Odd day today. Did Chest/Biceps but I decided to do odd things with bench for some reason. There's no logic to this behavior.
Flat BB Bench - 6x155, 1x185, 7x155, 1x185, 6x155
Incline DB Bench - 6x50, 6x50
Standing BB Curls - 8x95, 8x95
Alternating DB Curls - 8x35, 8x40
I have a really painful ache in my left elbow that's starting to worry me. I have a feeling that a doctor would want to replace the ligaments/tendons and sideline me for longer than I care to be sidelined, so for now I'm going to start taking Glucosamine and try to work through it.
Had a bout with legs today. I hate legs. If I didn't fear looking like Johnny Bravo, I'd quit legs forever. In fact, the only reason, really, that I do legs, is so I can post-up whilst playing basketball, a game at which I am unstoppable down low. (end ego)
Squats - 12x185, 3x275, 3x275, 3x275, 3x275
One-Legged Extensions - 8x120, 8x120 (each leg)
Hamstring Curls - 10x100, 8x120
No calves today, my ankle can't handle it yet. And no ram rack because I didn't feel like it. I love lazy days!!
I have been chasing 230 for a while and I'm already 223, good luck.
PS work on that lat spread pose, you are making your shoulders look awfully weird like that
Ate like **** today because I was stuck at the bank for what felt like 37.5 years to the third power. But I went ahead with it, and here's my day...
Lateral Raises - 10x25, 10x25, 10x25
BB Shoulder Press - 12x115, 8x155, 8x155
Front Raise - 1x20
Skullcrushers - 10x65, 8x75, 8x75
Overhead Rope Extension - 12x100, 10x120, 10x120
Dips - 1xbody weight
I was also recovering from a party weekend. Cousin got married, we got drunk as hell, body is still recovering.
Back looks ace. Keep it up.
* * * * * * * * *
hard core n. 1 irreducible nucleus. 2 colloq. a the most committed members of a society
'Over thinking, over analyzing separates the body from the mind'
You look very good, good muscularity.
Impressive back. By catching your front up to it, and building some legs, you'll be there in no time.
Back day today. I ate poor, but not as bad as I did yesterday. Here goes...
Wide-grip pulldown - 8x160, 8x160
Bentover BB Row - 8x155, 8x165
One-armed Seated Row - 8x80, 8x100
Still irking at the hamstrings for some flexibility so I can bring deadlifts into the mix.
Chest/biceps yesterday. Got too carried away to post last night. This was the best chest workout I think I've ever had, with regards to what I lifted. My nagging elbow prevented me from doing as well with biceps.
Flat BB Bench - 1x185, 8x165, 1x195, 6x175, 1x205 (new 1RM)
Incline DB Bench - 8x50, 5x60
Flat DB Flies - 8x50
Standing BB Curl - 8x75, 8x85, 4x95
I ate well for a change, and I think that made all the difference for me. Next up is legs, I better start eating right now.
I went with a static hold type thingie today for legs. I don't know why. Again there is no logic to this brain pattern. I ate decent today, and my workout went something like this:
Squats - 8x225 (3 sec hold)
Ram Rack - 8x315 (3 sec hold)
One-legged Leg Ext - 6x120 (my knee was about to explode so i quit)
Hamstring curl - 8x100, 8x120
I have a small cold and I felt light-headed the whole time. My ankle is still preventing me from doing calves. I plan to be fully Johnny Bravo-ized by the time my ankle heals.
Why a 3 second hold?
Like I said, there was no logic behind it. I have a cold that's become quite irritating, I figured doing 3 second holds would make for an easier workout. I wasn't entirely correct.
I've been sick as hell for a few days so I haven't eaten worth a damn or gone to the gym. I plan to weigh 120 by the time I get back to the gym, and max out on bench at 35 pounds total. Or maybe I'm just gettin fed up with this bad feeling.
I was sick as hell today again, but decided the gym couldn't live without me, so I reported in for a round of Back. I was stupid and played some basketball beforehand, and that really wiped out anything I had in me.
Bentover BB Row - 8x165, 8x165 (easy even sick, time to up)
Wide-grip Pulldowns - 8x160, 7x160 (started feeling like death)
One-armed Seated Row - 5x80, 6x70 (I was death)
I felt good afterwards. I blew about 4 gallons of snot out of my head which really loosened up my thought process, then splashed myself with cold water. On the drive home my body started to relax. Tomorrow is a scheduled rest day, followed by Chest/Biceps. I better be good to go for Chest, or there will be hell to pay!
Chest day was pathetic. I am still fighting off the cold/sickness/death and it's definitely winning the fight.
Flat BB Bench - 3x185, 2x185, .5x185 (I tried for 4 sest of 3)
Incline DB Press - 8x45, 8x50 (undershot)
Decline BB Press - 4x135 (I quit at this point because I was pretty pissed and frustrated)
I'm still sick and legs are up next. Don't be surprised if my next post says, "I SUCK."
On the tail end of sick, so I felt decent today and ate pretty good so I gave Shoulders/Triceps a run. I skipped Legs yesterday since I was in no shape to drain myself with those evil things.
Lateral Raises - 8x25, 8x25, 8x25 (time for 30s)
BB Shoulder Press - 12x115, 12x115, 8x145, 8x145
Front Raises - 15x20
Tricep Pushdown - 8x90, 8x90
Skull crushers - 8x65, 8x75 (i cheated, i shoulda done 85ish)
Dips - 12xbody weight
Seated DB Shrugs - 10x70, 10x70, 8x70
I also weighed in today, and considering I've been sick and am very limited on what I can do with my legs thanks to my ankle injury, I wasn't too unhappy with 194. I'll be damned if I dont have this up to 199 again sometime in March.
Damn bro good luck getting up to 230... thats gonna be tough. I didnt know that you only weighed 195 lbs. Good luck though hard work + dedication will get you there.
Before new years I was at 199/200, so it seemed easier. Then I busted my ankle and got sick, so it will be a serious fight now. But I never thought I'd go from 150 to 199 last year and I did, so I'm not giving up.
Got a new tat a few days back. I'm going back for the matching tat on the other side of the arm, but here's a sneak peak at the unfinished arm. And today is chest day...
nice back, I like the tatoo on ur shoulder too
Don't eat the yellow snow