muscleboy333

I'll just copy this from my BB.com journal...

My old journal is just about dead, so I guess it's time to start over. I'll be loading in volume and intensity for 6 weeks, then de-loading and resetting the cycle. I'll be mostly sticking to basic movements, and stressing PR's and weight increases. I'm small and weak, but that will soon come to an end

My routine will look like:
Workout A: Chest/Shoulders
-Decline Barbell Bench
-Incline Barbell Bench
-Seated DB Press
-Side Lateral Raises

Workout B: Back/Triceps
-Rack Chins
-Bentover Barbell Rows
-Deadlifts
-Farmer's Walk
-Close-Grip Bench Press

Workout C: Legs/Biceps
-ATG Squats
-Lying Leg Extensions
-Preacher Curls
-Standing Barbell Curls

Sets, reps, and rest time varies throughout the cycle.

I'll be rotating through these workouts 5 days a week,
Ex: Mon: Workout A, Tue: Workout B, Wed: Workout C, Thur: Workout A, Fri: Workout B, Weekends off, Mon: Workout C, etc...

The periodization/cycle looks like:

Week 1:
120 seconds rest
2 sets per exercise
9-12 reps per set

Weeks 2-3:
90 seconds rest
3 sets per exerise
5-8 reps per set

Week 4:
60 seconds rest
4 sets per exercise
9-12 reps per set

Weeks 5-6:
60 seconds rest
5 sets per exercise
5-8 reps per set

Consistancy is sometimes a problem for me, so if you think I'm slacking in the least, shoot some flames my way

My diet is about 4250 calories a day, 330 g protein, 555 g carbs, 70 g fat, so around 30/50/20.

Anyways, wish me luck, and lets get started

muscleboy333

Workout B (Back/Triceps)
Week 1

Rack Chins:
20 X 8
15 X 8
***Wow, I decided to try these with the weights in a backpack, and it's alot harder. Different leverage I guess. Oh well, lats got a good workout, so I'll keep doing it this way.***
Barbell Bentover Rows:
95 X 9
90 X 10
Deadlifts:
150 X 9
140 X 7 1/2
Farmer's Walk:
50's in each hand X 25 seconds
40's in each hand X 28 seconds
Overhead DB Extension:
37.5 X 12
37.5 X 9

Grade: A
Time: 30 minutes
Notes:
Great workout, set alot of PR's. Back and tri's were pumped. Rack chins were a bit off because of the backpack though.

muscleboy333

Lower back, lats, traps and triceps are somewhat sore.
Legs/Biceps workout today. (my schedule was off this week)

Goals:
ATG Squats: 120 X 9 ( )
Lying Leg Extensions: 72.5 X 10 +
Preacher Barbell Curls: 45 X 8 +
Standing Barbell Curls: 40 X 10

Sholiz

Just a tip bud, on them rack chins get a dip belt and put it on backwards. Works great, I've tried backpack and dip belt and prefer the dip belt more.

Great exercise!

__________________
You hear me before you see me, I got King Kong in the trunk

muscleboy333

Thanks, I'll give that a go next time

muscleboy333

My elbows were hurting during/after overhead db extensions, anyone else have that problem? I think I'll swap them with CGBP.