Big Weighter And Big Weights

BigWeighter · 09-01-2007, 02:26 AM

BIG WEIGHTER'S WORKOUT JOURNAL

Age: 16
Height: 5'11''
Weight: 178
BF %: 12.5-13%
Body Type: Mesomorph

Routine:
Monday- Chest/Trapezius
Wednesday- Back/ Shoulders
Friday- Triceps/Biceps/Calves/Forearms
Sunday- Hamstrings/ Quadriceps
Every Other Day- Abs/Obliques

Diet
3500-3750 Calories
225 Grams of Protein
Random Carbs and Fat Content

Sleep Time
About 7-8 Hrs. of Sleep

Supplementation
Green Bulge
White Blood
ON ZMA
Muscle Milk Chocolate Milkshake Powder
ON 100% Whey/ Vanilla and Chocolate Flavors

Work Out Duration
About 1-1.25 Hours Per 4 Days/Week

Current Stats
Bench- 225x2
Incline Bench- 70lb DBsx8
Front Squat- 185x8
Deadlift- 285x8/ 340x1
Bent Over BB Row- 175x6

Goals (By January 1, 2008)

Bench-225x7
Front Squat-235x8
Incline Bench- 80lb DBsx8
Deadlift- 375x1
BB Bent Over Back Row- 185x8

BigWeighter · 09-01-2007, 02:35 AM

Triceps

CGBP
135x8
165x8
165x6

Triceps Extensions
75x8,8,8

Flat Bench Skullcrushers
70lb BB Bar x7,6,6

Triceps Pushdown
120x8
125x6
120x6

Biceps

BB Bicep Curls
80x8,8,8

Seated Curls
35lb DB'sx7,6,6

Hammer Curls
30 lb DB'sx8,8,8

Preacher Slow Contraction Curls
50x8
60x8
65x6

Calves

Squat Machine Calves Raises
135x20
225x20
275x15
315x10
315x10

Calf Raise- Standing-
135x15
175x15
215x10
155x15

Rotary Calf Machine -Seated-
4 Platesx15
4 Platesx15
4 Plates, 1 Quarterx10

Seated Soleus Calf Raises
90x15
115x10
135x10

ALL DONE WITHIN ONE HOUR AND FIVE MINUTES.

Workout Rating: 8.5
Good overall workout, really relaxing, fast and great arm and calf pumps.
Setting new PR's on most exercises. Focused and high intensity.

XiLe Ultra · 09-01-2007, 02:49 AM

Strong closegrips man! subscribed! I'll be stalki...I mean keeping up.

BigWeighter · 09-01-2007, 02:56 AM

Quote:

Originally Posted by XiLe Ultra

Strong closegrips man! subscribed! I'll be stalki...I mean keeping up.

XiLe Ultra · 09-01-2007, 03:10 AM

How's the pump on those slow preachers? pretty intense huh.

**romanaz** · 09-01-2007, 03:58 AM

jesus christ thats a lot of calf work? why?

**bigDman** · 09-01-2007, 02:46 PM

that is alot of calf work :-O

good work ill be keeping up

BigWeighter · 09-01-2007, 02:54 PM

Quote:

Originally Posted by romanaz

jesus christ thats a lot of calf work? why?

Quote:

Originally Posted by bigDman

that is alot of calf work :-O

good work ill be keeping up

i usually do mederate weight with lots of sets and reps. thats how ive been getting them bigger. because i experiemented with low reps and really high weight 400+ and i didnt feel anything or notice any growth. the day after my calves are real sore and they've grown too. from 15 to 16.75 inches in 9 months. for calves its not that bad.

**romanaz** · 09-01-2007, 10:03 PM

very nice progress

BigWeighter · 09-02-2007, 11:12 PM

Quadriceps

ATG Front Squats
135x8
190x8
195x6
205x4
175x8

Hack Squats Machine (Almost Parallel)
135x8
225x8
275x8
315x6

Step Back Full Lunges
155x16
175x14
190x12

Straight Legged Deadlifts Full Range
155x8
180x8
190x8

Leg Curls
125x8
135x8
130x6

Horizontal Leg Press
215x8
275x8
295x6

Leg Extensions
150x12,12
165x10

Workout Rating: 9.25
Good workout. Finished in 1 hour 15 minutes. Sweated like crazy and was really proud of my front squat numbers. All ATG and with full range of motion unlike some people claim. My ATG truly is hamstring touching calves. I also noticed that my SLDL was really easy. Good day and I also tried Green Mag sample today.

**bigDman** · 09-02-2007, 11:14 PM

nice squatting and nice volume!

danman77220 · 09-02-2007, 11:20 PM

Holy fawking God lol

Good job bro. I bet you'll be sore tomorrow.

BigWeighter · 09-02-2007, 11:31 PM

Quote:

Originally Posted by bigDman

nice squatting and nice volume!

yeah i felt like i was using too much weight on squat and it was affecting my back so i switched to front squats.

. its my third time doing them so 205x4 was certainly good. and btw. thanks man.

Quote:

Originally Posted by danman77220

Holy fawking God lol

Good job bro. I bet you'll be sore tomorrow.

yep my hams are always extremely sore from the SLDLs, but its all good. my teardrop is getting extremely visible now along with my lateral and middle head. those leg extensions at the end are there for a reason u know!!!

XiLe Ultra · 09-03-2007, 12:37 AM

Awesome ATG squats and man that's one intense workout, good job bigweighter man.

XiLe Ultra · 09-03-2007, 12:52 AM

You should highlight the personal records you got, because I don't know what they are!

**romanaz** · 09-03-2007, 02:15 AM

nice job on the squats. you wear heeled shoes for that correct?

and how do you grip it? clean or cross?

09-01-2007, 02:26 AM	#1
BigWeighter Pro Stature Join Date: Aug 2007 Posts: 353 Recipes: 0 Rep Power: 57	Big Weighter And Big Weights BIG WEIGHTER'S WORKOUT JOURNAL Age: 16 Height: 5'11'' Weight: 178 BF %: 12.5-13% Body Type: Mesomorph Routine: Monday- Chest/Trapezius Wednesday- Back/ Shoulders Friday- Triceps/Biceps/Calves/Forearms Sunday- Hamstrings/ Quadriceps Every Other Day- Abs/Obliques Diet 3500-3750 Calories 225 Grams of Protein Random Carbs and Fat Content Sleep Time About 7-8 Hrs. of Sleep Supplementation Green Bulge White Blood ON ZMA Muscle Milk Chocolate Milkshake Powder ON 100% Whey/ Vanilla and Chocolate Flavors Work Out Duration About 1-1.25 Hours Per 4 Days/Week Current Stats Bench- 225x2 Incline Bench- 70lb DBsx8 Front Squat- 185x8 Deadlift- 285x8/ 340x1 Bent Over BB Row- 175x6 Goals (By January 1, 2008) Bench-225x7 Front Squat-235x8 Incline Bench- 80lb DBsx8 Deadlift- 375x1 BB Bent Over Back Row- 185x8

09-01-2007, 02:35 AM	#2
BigWeighter Pro Stature Join Date: Aug 2007 Posts: 353 Recipes: 0 Rep Power: 57	FRIDAY- TRIS/BIS/CALVES Triceps CGBP 135x8 165x8 165x6 Triceps Extensions 75x8,8,8 Flat Bench Skullcrushers 70lb BB Bar x7,6,6 Triceps Pushdown 120x8 125x6 120x6 Biceps BB Bicep Curls 80x8,8,8 Seated Curls 35lb DB'sx7,6,6 Hammer Curls 30 lb DB'sx8,8,8 Preacher Slow Contraction Curls 50x8 60x8 65x6 Calves Squat Machine Calves Raises 135x20 225x20 275x15 315x10 315x10 Calf Raise- Standing- 135x15 175x15 215x10 155x15 Rotary Calf Machine -Seated- 4 Platesx15 4 Platesx15 4 Plates, 1 Quarterx10 Seated Soleus Calf Raises 90x15 115x10 135x10 ALL DONE WITHIN ONE HOUR AND FIVE MINUTES. Workout Rating: 8.5 Good overall workout, really relaxing, fast and great arm and calf pumps. Setting new PR's on most exercises. Focused and high intensity.

09-01-2007, 02:49 AM	#3
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,341 Recipes: 0 Rep Power: 183	Re: FRIDAY- TRIS/BIS/CALVES Strong closegrips man! subscribed! I'll be stalki...I mean keeping up. __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

09-01-2007, 03:10 AM	#5
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,341 Recipes: 0 Rep Power: 183	Re: Big Weighter And Big Weights How's the pump on those slow preachers? pretty intense huh. __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

09-01-2007, 02:46 PM	#7
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,619 Recipes: 0 Rep Power: 186	Re: Big Weighter And Big Weights that is alot of calf work :-O good work ill be keeping up __________________ COME CHECK OUT MY JOURNAL

09-02-2007, 11:12 PM	#10
BigWeighter Pro Stature Join Date: Aug 2007 Posts: 353 Recipes: 0 Rep Power: 57	SUNDAY- QUADRICEPS/HAMSTRINGS Quadriceps ATG Front Squats 135x8 190x8 195x6 205x4 175x8 Hack Squats Machine (Almost Parallel) 135x8 225x8 275x8 315x6 Step Back Full Lunges 155x16 175x14 190x12 Straight Legged Deadlifts Full Range 155x8 180x8 190x8 Leg Curls 125x8 135x8 130x6 Horizontal Leg Press 215x8 275x8 295x6 Leg Extensions 150x12,12 165x10 Workout Rating: 9.25 Good workout. Finished in 1 hour 15 minutes. Sweated like crazy and was really proud of my front squat numbers. All ATG and with full range of motion unlike some people claim. My ATG truly is hamstring touching calves. I also noticed that my SLDL was really easy. Good day and I also tried Green Mag sample today. Last edited by BigWeighter : 09-02-2007 at 11:33 PM.

09-02-2007, 11:14 PM	#11
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,619 Recipes: 0 Rep Power: 186	Re: Big Weighter And Big Weights nice squatting and nice volume! __________________ COME CHECK OUT MY JOURNAL

09-02-2007, 11:20 PM	#12
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,018 Recipes: 1 Rep Power: 50	Re: Big Weighter And Big Weights Holy fawking God lol Good job bro. I bet you'll be sore tomorrow. __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: Poop S: Pee D: Status: Gaining back strength and size after tonsillectomy My Training Log

09-03-2007, 12:37 AM	#14
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,341 Recipes: 0 Rep Power: 183	Re: Big Weighter And Big Weights Awesome ATG squats and man that's one intense workout, good job bigweighter man. __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

09-03-2007, 12:52 AM	#15
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,341 Recipes: 0 Rep Power: 183	Re: Big Weighter And Big Weights You should highlight the personal records you got, because I don't know what they are! __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)