Balls to the Wall: Shruggin's Path to Greatness

Just_Shruggin · 05-05-2006, 10:28 PM

Heyhey guys. My name is Anthony, I'm 18 years old. Been lifting for 2 years, but bodybuilding for 1. 5'7'', 170-175 pounds @ 10 % bodyfat. Most of you probably know me from bbing.com, but I left due to personal issues. Here's my routine:

Monday:
Squats, 3X8
Incline Dumbell Rows or Yates Rows, 3X8
Incline Dumbell Bench Press, 3X8
SUPERSET: EZ Curls /w EZ Extensions: 3X12

Wednesday:
Kettlebell Rows, 3X8
Seated Barbell Overhead Presses, 3X8
Incline Dumbell Flies or Dips, 3X8
Romanian Deadlifts or Conventional Deadlifts (alternating exercises every other week), 3X8 for RDL, 5X5 for DL

Friday:
Flat Barbell Bench Presses, 5X5
Weighted Chin ups, 3X6-8
Behind the Back Upright Rows, 3X12
Front Squats or Squats, 5X5 or 3X8

So that's it. I like to keep stuff simple, just using mainly compounds. I look forward to all of you here. Here's some pics as well.

-Shruggin

The Real Deal · 05-05-2006, 10:55 PM

dude wats with the lobster red?!

lol just busting ur balls. keep up the good work shruggs.

W8isGR8 · 05-05-2006, 10:55 PM

You sexy bitch!

Just_Shruggin · 05-05-2006, 11:06 PM

As for my credentials....

http://www.bodybuilding.com/fun/forummarch19.htm

-Shruggin

**Blap Blaow** · 05-05-2006, 11:36 PM

Quote:

Originally Posted by Just_Shruggin

As for my credentials....

http://www.bodybuilding.com/fun/forummarch19.htm

-Shruggin

you know it's a good log when it's made the same page as the 'Will My Wife Run Over This' thread

All the best mate :nosthumbs

Just_Shruggin · 05-06-2006, 02:37 AM

Right-o, first workout to kick off the new journal. I put my PR's in blue.

1. Flat Bench Presses:
Target Rep Range: 5, 2min rests
5X165, 5X165, 5X165, 5X165, 3X165

2. Weighted Chin-ups, Time Under Tension Style:
Target Rep Range: 6, 1min rests
6XBW+10, 6XBW+10, 5XBW+10

3. Behind The Back Upright Rows:
Target Rep Range: 12, 1min rests
12X80, 12X80, 12X80

4. Front Squats:
Target Rep Range: 5, 1min rests
5X150, 5X160, 5X170, 5X180, 5X190

All in all a good workout. The numbers were good, but i felt a little bloated from prior meals. I noticed that my triceps are the limiting factor in my bench press, i always start screwing up halfway on the positive. I'll probably incorporate heavy close grip benches from now on.

Workout Grade: B

-Shruggin

Just_Shruggin · 05-06-2006, 12:33 PM

You know, I realized that I've been following this split for almost 9 weeks now. I think its time for a change. So I'm announcing my new training style.....DC!!!!

-Shruggin

AnImLiZtIk · 05-06-2006, 01:53 PM

Quote:

Originally Posted by Just_Shruggin

You know, I realized that I've been following this split for almost 9 weeks now. I think its time for a change. So I'm announcing my new training style.....DC!!!!

-Shruggin

BOO- YAAA!!!!!!!!111
My main cat shruggin, nice to see yas "bro"

!
DC be da shit. prepare yourself. Look deep within your soul, cast away all doubts and demons. This is what bodybuilding is all about, improving, accomplishing, not snoring your way through workouts and meals. I get so fukin fired up before I train now, I love it, I breathe it, I sleep it. Nothing matters, absolutley NOTHING matters except beating that log book! let's get this show on the road. Imagine what weights you'll be tossin around a year form now, shit imagine what you'll look like! With your genetics and knowledge on nutrition, I can't wait. Good luck.

p.s. I've tried the 'full body every two days' and the MON, WED, FRIDAY deal, and trust me, the latter is the best. The full body days are just to freaking taxing. OH, and don't forget your extreme stretching

:believe:

Just_Shruggin · 05-06-2006, 03:08 PM

Quote:

Originally Posted by AnImLiZtIk

BOO- YAAA!!!!!!!!111
My main cat shruggin, nice to see yas "bro"

!
DC be da shit. prepare yourself. Look deep within your soul, cast away all doubts and demons. This is what bodybuilding is all about, improving, accomplishing, not snoring your way through workouts and meals. I get so fukin fired up before I train now, I love it, I breathe it, I sleep it. Nothing matters, absolutley NOTHING matters except beating that log book! let's get this show on the road. Imagine what weights you'll be tossin around a year form now, shit imagine what you'll look like! With your genetics and knowledge on nutrition, I can't wait. Good luck.

p.s. I've tried the 'full body every two days' and the MON, WED, FRIDAY deal, and trust me, the latter is the best. The full body days are just to freaking taxing. OH, and don't forget your extreme stretching

:believe:

Animal, my boy, where the hell have you been, dawg? I missed you over on the *other* site! Great to talk to you again. Yeah, I'm finally entering the dog pound, i'm a little nervous! Stay tuned, homie-o.

-Shruggin

Just_Shruggin · 05-06-2006, 03:22 PM

Ok, here is the new routine I'll be using for DC. I had to make a few modifications because I don't have access to machines.

A1
Incline Barbell Bench Press
Db Shoulder Press
Close Grip Bench Press
Chins
Deads

A2
Flat Dumbell Bench Press
Barbell Press to Front
Reverse Grip Bench
Snatch Grip Pull ups
Kettlebell Rows

A3
Incline Dumbell Bench Press
Lateral Raise
Skullcrushers
Hammer Chins
TBar Row

B1
Barbell Curls
Hammer Curls
Lying Leg Curls
Squats

B2
Dumbell Curls
Incline Hammer Curls
Romanian Deads
Front Squats

B3
Incline Dumbell Curl
Reverse EZ Curls
Wide Leg Bulgarian Deadlifts /w Dumbells
Lunges

-Shruggin

AnImLiZtIk · 05-06-2006, 03:37 PM

Quote:

Originally Posted by Just_Shruggin

Ok, here is the new routine I'll be using for DC. I had to make a few modifications because I don't have access to machines.

A1
Incline Barbell Bench Press
Db Shoulder Press
Close Grip Bench Press
Chins
Deads

A2
Flat Dumbell Bench Press
Barbell Press to Front
Reverse Grip Bench
Snatch Grip Pull ups
Kettlebell Rows

A3
Incline Dumbell Bench Press
Lateral Raise
Skullcrushers
Hammer Chins
TBar Row

B1
Barbell Curls
Hammer Curls
Lying Leg Curls
Squats

B2
Dumbell Curls
Incline Hammer Curls
Romanian Deads
Front Squats

B3
Incline Dumbell Curl
Reverse EZ Curls
Wide Leg Bulgarian Deadlifts /w Dumbells
Lunges

-Shruggin

I think you still need a C1, C2, AND C3...right? are you doing the Mon, Wed, Fri?

I think I've read everything Dante has ever written, so PM me any questions, maybe I can help out along the way

Just_Shruggin · 05-06-2006, 04:22 PM

Quote:

Originally Posted by AnImLiZtIk

I think you still need a C1, C2, AND C3...right? are you doing the Mon, Wed, Fri?

I think I've read everything Dante has ever written, so PM me any questions, maybe I can help out along the way

Yah, I'm doing the M W F. I hope i dont need a C....it was hard as hell for me to come up with that last list of exercises.

-Shruggin

Tyrbolift · 05-06-2006, 07:16 PM

Make sure and eat pizza PWO.

Just_Shruggin · 05-06-2006, 07:23 PM

Quote:

Originally Posted by viking51

Make sure and eat pizza PWO.

Aw, you created an account just for me. How sweet was that.

-Shruggin

W8isGR8 · 05-06-2006, 08:45 PM

Shrugs,

I think you know my stance on DC. Either way, I'm interested to see how you respond. Good luck.

Just_Shruggin · 05-06-2006, 09:39 PM

Quote:

Originally Posted by W8isGR8

Shrugs,

I think you know my stance on DC. Either way, I'm interested to see how you respond. Good luck.

Yeah, i know your not a fan. But i need to try something new so we'll see.

-Shruggin

DarkFalcon · 05-07-2006, 03:55 AM

Looking great already JS!

I was looking at giving DC a try myself in the next few months here. It's between that and Spytech's routine which seems to be awesome from what I've seen. So I'm going to be popping in often to see how your progressing with this. Cheers and good luck! :dumbells:

Just_Shruggin · 05-07-2006, 12:57 PM

Quote:

Originally Posted by DarkFalcon

Looking great already JS!

I was looking at giving DC a try myself in the next few months here. It's between that and Spytech's routine which seems to be awesome from what I've seen. So I'm going to be popping in often to see how your progressing with this. Cheers and good luck! :dumbells:

Thanks a lot man!! I appreciate you stoppin by. Spytech's on westside, right? He's a strong mofo.

-Shruggin

DarkFalcon · 05-08-2006, 05:12 AM

Quote:

Originally Posted by Just_Shruggin

Thanks a lot man!! I appreciate you stoppin by. Spytech's on westside, right? He's a strong mofo.

-Shruggin

Nope he has made up his own program. It's here... Spytech's Hybrid Strength Hypertrophy Training And yes he is HELLA strong!

W8isGR8 · 05-08-2006, 07:12 AM

Quote:

Originally Posted by Just_Shruggin

Yeah, i know your not a fan. But i need to try something new so we'll see.

-Shruggin

Actually, the ideas incorporated into it are brilliant. I use a lot of them in my new routine.

05-05-2006, 10:55 PM	#3
W8isGR8 Pro Stature Join Date: Oct 2005 Location: Pearl City,Hawaii Posts: 119 Recipes: 0 Rep Power: 5	You sexy bitch! __________________ I seek only the truth

05-05-2006, 11:06 PM	#4
Just_Shruggin Amateur Join Date: Oct 2005 Location: Queens, NY Posts: 68 Recipes: 0 Rep Power: 4	As for my credentials.... http://www.bodybuilding.com/fun/forummarch19.htm -Shruggin __________________ Balls to the Wall: Shruggin's New Journal http://ironmass.com/forums/showthrea...857#post142857

05-06-2006, 02:37 AM	#6
Just_Shruggin Amateur Join Date: Oct 2005 Location: Queens, NY Posts: 68 Recipes: 0 Rep Power: 4	Right-o, first workout to kick off the new journal. I put my PR's in blue. 1. Flat Bench Presses: Target Rep Range: 5, 2min rests 5X165, 5X165, 5X165, 5X165, 3X165 2. Weighted Chin-ups, Time Under Tension Style: Target Rep Range: 6, 1min rests 6XBW+10, 6XBW+10, 5XBW+10 3. Behind The Back Upright Rows: Target Rep Range: 12, 1min rests 12X80, 12X80, 12X80 4. Front Squats: Target Rep Range: 5, 1min rests 5X150, 5X160, 5X170, 5X180, 5X190 All in all a good workout. The numbers were good, but i felt a little bloated from prior meals. I noticed that my triceps are the limiting factor in my bench press, i always start screwing up halfway on the positive. I'll probably incorporate heavy close grip benches from now on. Workout Grade: B -Shruggin __________________ Balls to the Wall: Shruggin's New Journal http://ironmass.com/forums/showthrea...857#post142857

05-06-2006, 12:33 PM	#7
Just_Shruggin Amateur Join Date: Oct 2005 Location: Queens, NY Posts: 68 Recipes: 0 Rep Power: 4	You know, I realized that I've been following this split for almost 9 weeks now. I think its time for a change. So I'm announcing my new training style.....DC!!!! -Shruggin __________________ Balls to the Wall: Shruggin's New Journal http://ironmass.com/forums/showthrea...857#post142857

05-06-2006, 03:22 PM	#10
Just_Shruggin Amateur Join Date: Oct 2005 Location: Queens, NY Posts: 68 Recipes: 0 Rep Power: 4	Ok, here is the new routine I'll be using for DC. I had to make a few modifications because I don't have access to machines. A1 Incline Barbell Bench Press Db Shoulder Press Close Grip Bench Press Chins Deads A2 Flat Dumbell Bench Press Barbell Press to Front Reverse Grip Bench Snatch Grip Pull ups Kettlebell Rows A3 Incline Dumbell Bench Press Lateral Raise Skullcrushers Hammer Chins TBar Row B1 Barbell Curls Hammer Curls Lying Leg Curls Squats B2 Dumbell Curls Incline Hammer Curls Romanian Deads Front Squats B3 Incline Dumbell Curl Reverse EZ Curls Wide Leg Bulgarian Deadlifts /w Dumbells Lunges -Shruggin __________________ Balls to the Wall: Shruggin's New Journal http://ironmass.com/forums/showthrea...857#post142857

05-05-2006, 10:55 PM	#2
The Real Deal New Member Join Date: Oct 2005 Location: SUNY Binghamton Posts: 2 Recipes: 0 Rep Power: 0	dude wats with the lobster red?! lol just busting ur balls. keep up the good work shruggs.

05-06-2006, 07:16 PM	#13
Tyrbolift New Member Join Date: May 2006 Posts: 3 Recipes: 0 Rep Power: 0	Make sure and eat pizza PWO.

05-06-2006, 08:45 PM	#15
W8isGR8 Pro Stature Join Date: Oct 2005 Location: Pearl City,Hawaii Posts: 119 Recipes: 0 Rep Power: 5	Shrugs, I think you know my stance on DC. Either way, I'm interested to see how you respond. Good luck. __________________ I seek only the truth

05-07-2006, 03:55 AM	#17
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Looking great already JS! I was looking at giving DC a try myself in the next few months here. It's between that and Spytech's routine which seems to be awesome from what I've seen. So I'm going to be popping in often to see how your progressing with this. Cheers and good luck! :dumbells: