6 weeks t+ 5-10 lbs boo yah

vanwilder · 07-28-2005, 06:25 AM

hello, for hte next 6 weeks or until school hits im going to try to put on some good lean weight before my next creatine cycle. it may seem like some volume with some things but i have grown to like it over the past (my bad i meant week, i started it this week)

here is my split

day 1 - chest / tris / forearms / calves (unless reffing at night)

warm up 2 -3 sets of bench
smith bench 3 sets
dips 3 sets
incline smith 3 sets
flies 15 sets - 5 pec dec, 5 calbes, 5 pec dec again.
3 dumbell flyes stretches
press downs or single arm press downs 4 sets
french press 3 sets
behind the back curls 6-8 sets
calf raises 6 - 8 sets ss with forearms

day 2 - back / shoulders / bis / forearms / calves (unless reffing etc same goes with all calve days)

war up 2-3 sets of whatever exercise is first
v bar pull downs 5 sets
straight arm pulldowns 5 sets
cable rows (currently plateaued on barebell ones) 6 sets, 3 with a differ bar each time
lat pull downs 4 sets
smith machine military press 5 sets (currently plateaued on dumbells)
lateral raises 2-3 sets
hammer curls 3 sets
cable curls 3 sets (smae position as cable crossovers)
twisted curls 2 sets
barbell curls in front (forearms) 6-8 sets
calves 6-8 sets

day 3 legs / calves
4 sets squats warm up
5 working squat sets
3 single leg leg press sets
6-8 sets of calves

back to day 1-3 except on day 3 i do ham strings and leg press, no squats.

i sometimes take a day off after the first day three, but i always will take on off after the second. all depends on how i feel.

i start recording tomorrow

i maybe should put some starthing stat things

well i jsut turned 17 and am now weighing in at 205, currently down from 212. trying to get some good weight on for football. im using smith machines for now because i have not made gains in a month, and it was time for a change. as well i have no spotter since school ended. i am now reffing soccer almost every day, not much i can do about all that cardio, most days i get 3 hours, but hey its good money. this makes it hard to gain, but i jsut eat more and more, despite my mom saying im goign to stop buying you food. some stats right now are

arms 16 and 15.6
chest 45-46
calves 18 and 17.25
quads 27
wasit 34
forarms 13.25 each

**BobThePotato** · 07-28-2005, 05:31 PM

man your just going to embarass yourself when people see my lifts compared t yours...

vanwilder · 07-28-2005, 06:32 PM

Quote:

Originally Posted by BobThePotato

man your just going to embarass yourself when people see my lifts compared t yours...

meh, lifts dont matter as long as im still sexier in the end :booom:

vanwilder · 07-28-2005, 11:35 PM

day 1 july 18

bench 245 x 6; 255 x 3; 245 x 4
dips x 8/7/6
incline 205 x 4; 195 x 3; 185 x 4
pec dec 275 x 6/3; 250 x 5; 237.5 x 5; 225 x 5
cables 180 x 7/4; 160 x 5; 80x6/6 *all on different knotches
pec dec 225 x 8/4; 200 x 4/3

i also met 3 chicks on the pec dec if that counts

press downs 225 x 3 / rest 5 secs + 1 / 1 /1; 200 x 6
f-press 90 x 7; 100 x 5

didnt do forearms as i did htem yesterday when i shouldnt have

im reffing tonight so no calves

**bigDman** · 07-28-2005, 11:46 PM

nice lifts man

vanwilder · 07-29-2005, 12:22 AM

thanks :snack:

**BobThePotato** · 07-29-2005, 12:29 AM

ur such a newb who does flat bench anymore? thats so last year..

vanwilder · 07-29-2005, 01:02 AM

you jsut stopped :P get over it

_Underdog_ · 07-29-2005, 07:22 AM

Quote:

Originally Posted by vanwilder

meh, lifts dont matter as long as im still sexier in the end :booom:

H-he's got you there. :bigthumbu

Btw, nice work. Keep it up!

vanwilder · 07-29-2005, 05:41 PM

Quote:

Originally Posted by _Underdog_

H-he's got you there. :bigthumbu

Btw, nice work. Keep it up!

thanks for the support, im going to get some pics today and show the difference between this year and last year. i went from 175 in the morning --> 203.5 this morning

vanwilder · 07-31-2005, 02:57 AM

day 2 july 29

v bar - 237.5x4; 212.5 x 5; 200x4/4/4
str8 arm pd's - 160x8; 170x6/5/4; 160x6
cable rows 187.5x7/7/7 (new bar) 5; 175x6
lat ps kneeling 125 x 8/8; 137.5 x 7/7
military press smith machine 165 x 6; 175 x 4/4 +155x5
lateral raises - 27.5 x 6; 32 x 4
hammer curls - 50x8/ 56 x 5/ 50 x 6
cables curls (like corssovers) 140 x 8; 160 x 8/5 (on bottom) 80x8/8; 100x5
behind back curls x 3 sets

vanwilder · 07-31-2005, 02:59 AM

day 3 july 30

leg press
270x10
360x6
450x6
540x6
630x6
720x6
810x4
720x5
630x10
540x10
450x10

leg ext 250 x 6; 200x6

vanwilder · 08-01-2005, 11:20 PM

well i already got 5 lbs on :P i weighted myself jsut now, im 210. so 2 much was gained this week. ill shave a couple off with some cardio and then resume my goal.

lifts sort of sucked today and today was my last day doing flat bench

day 1 - aug 1

bench 255x4/2; 225x5
incline 205 x 5; 215 x 3; 205 x 4/3
dips x7/7/4
pec dec 287.5x5/3; 263.5x5; 250x6
cables (different cables today, they were much harder) 180x5/; 160x5; 140x5
100x8
under grip 80x10/10/10

last day doing press downs as well, as i cant pass this plateau for about 3 weeks now
press downs 225x3/1/1 all 1 set with 5 second pause sets
close grip 185 x 6/5/4

vanwilder · 08-02-2005, 07:22 AM

:S i guess i scaled myself to early in the day, i ended up 208 at night which was more reasonable.

vanwilder · 08-02-2005, 09:53 PM

log moved to impc logs

07-28-2005, 06:25 AM	#1
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	6 weeks + 5-10 lbs boo yah hello, for hte next 6 weeks or until school hits im going to try to put on some good lean weight before my next creatine cycle. it may seem like some volume with some things but i have grown to like it over the past (my bad i meant week, i started it this week) here is my split day 1 - chest / tris / forearms / calves (unless reffing at night) warm up 2 -3 sets of bench smith bench 3 sets dips 3 sets incline smith 3 sets flies 15 sets - 5 pec dec, 5 calbes, 5 pec dec again. 3 dumbell flyes stretches press downs or single arm press downs 4 sets french press 3 sets behind the back curls 6-8 sets calf raises 6 - 8 sets ss with forearms day 2 - back / shoulders / bis / forearms / calves (unless reffing etc same goes with all calve days) war up 2-3 sets of whatever exercise is first v bar pull downs 5 sets straight arm pulldowns 5 sets cable rows (currently plateaued on barebell ones) 6 sets, 3 with a differ bar each time lat pull downs 4 sets smith machine military press 5 sets (currently plateaued on dumbells) lateral raises 2-3 sets hammer curls 3 sets cable curls 3 sets (smae position as cable crossovers) twisted curls 2 sets barbell curls in front (forearms) 6-8 sets calves 6-8 sets day 3 legs / calves 4 sets squats warm up 5 working squat sets 3 single leg leg press sets 6-8 sets of calves back to day 1-3 except on day 3 i do ham strings and leg press, no squats. i sometimes take a day off after the first day three, but i always will take on off after the second. all depends on how i feel. i start recording tomorrow i maybe should put some starthing stat things well i jsut turned 17 and am now weighing in at 205, currently down from 212. trying to get some good weight on for football. im using smith machines for now because i have not made gains in a month, and it was time for a change. as well i have no spotter since school ended. i am now reffing soccer almost every day, not much i can do about all that cardio, most days i get 3 hours, but hey its good money. this makes it hard to gain, but i jsut eat more and more, despite my mom saying im goign to stop buying you food. some stats right now are arms 16 and 15.6 chest 45-46 calves 18 and 17.25 quads 27 wasit 34 forarms 13.25 each Last edited by vanwilder : 07-28-2005 at 07:11 AM.

07-28-2005, 05:31 PM	#2
BobThePotato Nublarsaurusrex Join Date: May 2005 Location: Calgary//Alberta Posts: 513 Recipes: 0 Rep Power: 21	man your just going to embarass yourself when people see my lifts compared t yours... __________________ "Geadelt ist wer Schmerzen kennt vom Feuer das in Lust verbrennt."

07-28-2005, 11:35 PM	#4
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	day 1 july 18 bench 245 x 6; 255 x 3; 245 x 4 dips x 8/7/6 incline 205 x 4; 195 x 3; 185 x 4 pec dec 275 x 6/3; 250 x 5; 237.5 x 5; 225 x 5 cables 180 x 7/4; 160 x 5; 80x6/6 *all on different knotches pec dec 225 x 8/4; 200 x 4/3 i also met 3 chicks on the pec dec if that counts press downs 225 x 3 / rest 5 secs + 1 / 1 /1; 200 x 6 f-press 90 x 7; 100 x 5 didnt do forearms as i did htem yesterday when i shouldnt have im reffing tonight so no calves __________________ me > yourmom

07-29-2005, 12:22 AM	#6
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	thanks :snack: __________________ me > yourmom

07-29-2005, 12:29 AM	#7
BobThePotato Nublarsaurusrex Join Date: May 2005 Location: Calgary//Alberta Posts: 513 Recipes: 0 Rep Power: 21	ur such a newb who does flat bench anymore? thats so last year.. __________________ "Geadelt ist wer Schmerzen kennt vom Feuer das in Lust verbrennt."

07-29-2005, 01:02 AM	#8
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	you jsut stopped :P get over it __________________ me > yourmom

07-31-2005, 02:57 AM	#11
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	day 2 july 29 v bar - 237.5x4; 212.5 x 5; 200x4/4/4 str8 arm pd's - 160x8; 170x6/5/4; 160x6 cable rows 187.5x7/7/7 (new bar) 5; 175x6 lat ps kneeling 125 x 8/8; 137.5 x 7/7 military press smith machine 165 x 6; 175 x 4/4 +155x5 lateral raises - 27.5 x 6; 32 x 4 hammer curls - 50x8/ 56 x 5/ 50 x 6 cables curls (like corssovers) 140 x 8; 160 x 8/5 (on bottom) 80x8/8; 100x5 behind back curls x 3 sets __________________ me > yourmom

07-31-2005, 02:59 AM	#12
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	day 3 july 30 leg press 270x10 360x6 450x6 540x6 630x6 720x6 810x4 720x5 630x10 540x10 450x10 leg ext 250 x 6; 200x6 __________________ me > yourmom

08-01-2005, 11:20 PM	#13
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	well i already got 5 lbs on :P i weighted myself jsut now, im 210. so 2 much was gained this week. ill shave a couple off with some cardio and then resume my goal. lifts sort of sucked today and today was my last day doing flat bench day 1 - aug 1 bench 255x4/2; 225x5 incline 205 x 5; 215 x 3; 205 x 4/3 dips x7/7/4 pec dec 287.5x5/3; 263.5x5; 250x6 cables (different cables today, they were much harder) 180x5/; 160x5; 140x5 100x8 under grip 80x10/10/10 last day doing press downs as well, as i cant pass this plateau for about 3 weeks now press downs 225x3/1/1 all 1 set with 5 second pause sets close grip 185 x 6/5/4 __________________ me > yourmom

08-02-2005, 07:22 AM	#14
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	:S i guess i scaled myself to early in the day, i ended up 208 at night which was more reasonable. __________________ me > yourmom

08-02-2005, 09:53 PM	#15
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 722 Recipes: 0 Rep Power: 14	log moved to impc logs __________________ me > yourmom

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