Hybrid

Decided to start a journal here to get criticism and feedback from more members (hopefully) :bigthumbu

==ROUTINE:==
Monday - Chest/Triceps
Flat BB Bench (4 sets) (12 10 8 6 rep scheme)
Incline DB Bench (3 sets) (10 8 6 rep scheme)
Weighted Dips (4 sets)
2 hand Overhead Dumbell Extensions (2 sets) (10, 8 )
Closed Grip Bench Press (using an EZ-Bar) (3 sets) (10 8 6 rep scheme)

Tuesday - Legs/Forearm
Squats (3 sets - rep scheme 12, 10, 8 )
Calf Raises (3 sets - 25 35 50 rep scheme)
Leg Press (3 sets - 15 10 8 rep scheme)
SLDL (3 sets - 15 10 8 rep scheme)
DB Wrist Curls (3 sets - 10 10 10 rep scheme)
Reverse BB Curl (3 sets - 10 10 10 rep scheme)


Thursday - Shoulders/Abs
Seated BB Military Press (3 sets - 10 8 6 rep scheme)
BB Shrugs (3 sets - 10 8 6 rep scheme)
Behind the Thigh Lying Laterals (3 sets - 10 8 6 rep scheme)
Weighted Decline Situps (3 sets - 20 20 30 rep scheme)
Leg raises (3 sets unweighted until failure, never done before)

Friday - Back/Biceps
Chinups (3 sets - 10 8 6 rep scheme (will most likely just be failure on each))
Deadlifts (3 sets - 8 6 6 rep scheme)
T-Bar Row/Lat Machine Row (switched up every 2 weeks) (4 sets - 10 8 8 6)
Alternating DB Curls (3 sets - 10 8 6 rep scheme)
Cross Body Hammer Curls (2 sets - 10 8 rep scheme)
Preacher Curls (3 sets - 10 8 6 rep scheme)

==DIET:==
PRE-WORKOUT:Meal One:
2 scoops whey protein + 16oz water
1 cup oats
1 banana
1 Green Tea Extract
1 Multi-Vitamin
1500g Glucosamine
2g CEE

POSTWORKOUT:
2 scoops whey in water
1 cup raisins
2g CEE

Meal Two:
2 cans tuna
3/4 cup whole wheat pasta

Meal Three:
1/2 Cup Unshelled peanuts

Meal Four:
1 cup brown rice + 10oz chicken

Meal Five:
10oz chicken breast + 1 cup brown rice OR
1 can tuna + 1 1/2 cup Healthy Harvest Pasta OR
10oz round eye + salad

Meal Six:
2 scoops Calcium Caseinate in water
1 Green Tea
1 Multi-V
1500g Glucosamine

~3500 Calories
Witout Dinner: 316g protein, 280g Carbs, 77g Fats

__________________
If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

GameDayDog

Nyce quotes... Looks lyke a solid workout & diet...

I would put the inclines before the flat bench presses...

& on back day.. I'd schedule it T-Bar, Deadlyfts, Chin-ups...

but it looks really solid.. just don't forget to eat more.. as you gain weight!!!

Peace..~G

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I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered...

I want to be bigger than all the humans!!

"I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor

Goal - 200#'s
5/27/07 -
4/27/07 - 175#
3/27/07 - 167#

bigDman

i eat that much just to maintain

curse my ecto body type

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COME CHECK OUT MY JOURNAL

Hybrid

-Bigdman... I would love to eat that much food. I'd swear I was born to eat. My friends tell me I should be a professional power-eater. Not only am I swift but damn can I pack it away. I find myself hungry sometimes on the 3500 calorie diet, suprisingly.

I was busy monday at a soccer game so I was unable to post my workout then. So I'll do two workouts in one post!

Monday - Chest/Triceps
Flat BB Bench - 105x12 115x10 130x8 145x6
Incline - DB Bench 30x10 40x8 45x6
Dips - 5x10 BWx7 BWx4 (dropped)
Overhead Tricep Extensions (with myback on preacher curl) - 30x10 40x8
CG Bench (EZ-Bar) - 90x8 85x4 75x7

NOTES:
-Everything is alot harder than I had expected! Since I did chest my tri's were a bit fatigued going into the workout, especially from the dips
-Got injured, kinda. I think I forgot to breath real heavy on my dips (the bar is wider than my home bar, and to my suprise makes it MUCH harder to dip) and on one hard rep I pushed as hard as possible then had an extreme pain in my neck shooting up into my head. I had to walk around the school gym holding my head like a retard cuz it hurt so much lol. Neways, I still don't have full ROM with my neck (just looking to the left the whole way mainly) but it's alright.
-By the time I got to CG Bench with EZ-Bar, my tri's were beautifully thrashed. The weight therefore suffered, but I feel how trashed they were is better for hypertrophy (recruits more muscle fibers) than lifting higher weights... am I right?



Tuesday - Legs/Forearms
Squats - 145x12 155x10 165x11
Calf Raise - 80x25 85x30 75x30
Leg Press - 85x15 95x10 105x11
SLDL - 115x15 125x10 135x8
DB Wrist Curls (single arm) - 25x10 30x10 35x10
Reverse EZ-Bar Curl - 35x10 45x10 55x10

NOTES:
-Haven't done squats in awhile due to soccer. These felt good, however I forgot to breath very heavily on one and had neck pain (not nearly as bad as before, just a lil) so I made sure I breathed heavy. Can't wait to see those numbers go up tho, they suck....
-The calf raise and leg press look so whimpy compared to what I used to do, however, my school got a new leg press machine (it's not like the ones where you stack the weights) and it's very hard, even with that small amount of weight. One the inclined ones were you stack the weight I can very easily push out 300lb reps. On this one 11 reps of 105 totaled my legs
-I really enjoyed the SLDL's. I could tell it was working my back a lil, but my hammies alot
-I did alot of reverse EZ-Bar curls to get used to it. Really like 'em



I guess I should note that my weight has gone up. Here's how I find my weight. I weigh myself each morning and night. Each morning on an empty stomach (I make sure to finish 32oz of water that's next to my bed each night tho) after peeing. Each night I weigh myself on a full stomach direcltly after my last meal. I average the two. Then, every seven days I get the average of all those days and make that my average week weight. Each week I hope to beat that weight by about 1lb (for a very clean bulk). My averages were: 152.65, 152.85, 154.1. Although those aren't the best increase, I need to remember that A.)My diet was off during those time due to busy soccer schedule and B.) I was doing alot of cardio from practices and games. I'm going to give the diet (cardio and meal missing free) a 2 week chance for 1lb increases each week. If it doesn't work, i'll up it by 500 calories. If it does, I'll keep it the same.

__________________
If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

datruodb

I hate to say it, but I agree with game day I usually do my inclines before I do flat...There are so many underdeveloped upper chests out there for that reason.

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Vanilla Gorilla

Hybrid

I personally do not enjoy incline bench press, and feel that flat/decline works my chest more. However, I am worried about getting an underveloped upper chest, so I do do them.... Feels like they work my arms more tho, I believe I have proper form on them too...

__________________
If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

Master Of Puppets

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Hybrid

Thursday - Shoulders/Abs
Seated BB Military Press - 75x10 85x8 95x4
DB Shrugs - 50x10 55x8 65x6
Lying Laterals - 10x10 15x8 20x6(right)x4(left)
Decline Situps - 10x30 10x25 5x15
Leg Raises - 11 15 12

NOTES:
-Damn, Lying Laterals were hard.
-The decline situps were more declined than my bench (we actually have a little setup thing for it at the high school now) and were MUCH harder. The leg raises were just agony after the decline situps. Felt good
-My legs are soooo sore everyone has been asking me what's wrong with my legs. I always say "squats" and get a funny response
-After this first week I will be posting (colored) my improvements in green, de-improvements in red

__________________
If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

Hybrid

Friday - Back/Biceps
Chins 8, had to stop
Deads - 160x8 200x6 240x4
T-Bar Rows 75x10 95x8 120x7
Alt DB Curl 30x10 35x8 35x7
Cross Body Hammer Curl 20x10 30x5
Preachers 35x10 55x8

NOTES:
-Had to stop on chins because of a neck pain I've been getting that feels like a massive headache. Gonna go see the doctor sometime soon hopefully. Also gonna get my bf% tested and kidney/livers tested there too
-Deads sucked. Only 1 rep improvment... I was pissed. Grip just couldn't hold on.
-My bi's were hammered (also did lat pull downs but didn't write that down because I want to do chings). Felt good.
-I forgot how much I HATE preacher curls. Gonna find something else to sub in there.

__________________
If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

Hybrid

Monday - Chest/Triceps

Flat BB Bench - 110x12 120x10 135x5 DROPSET115x6PR-10lbs
Incline DB Bench -30x10 40x8 50x3 PR+5lbs
Smith bench - 85x10 95x8 105x6 (i think)
Overhead extension - 35x10 45x8 PR +5lbs
CG Bench - 75x10 85x7 75x7 PR+some reps/lbs
Flat DB Flies - 15x10 20x8 25x5

NOTES:
-If anyone read this, do you think it would be a good idea to sub in incline flies (to hit my upper pecs) for incline DB bench? I hate incline bench (bb or db). Never get a whole lot of feeling in my pecs. My arms sure do tho.
-I pyramided the weights for bb bench wrong. If you notice I did 110x12 first and shit, on my last rep of that I struggled a little. Fatigued the muscle too early to put up good weights... Gonna probably do 85, 105, 125, 145 next time. Anyone think that's a good idea?
-I was pissed today. Did a lot of dropsets. My flat bench is what pissed me off :rmad: . Everything else was just decent.

__________________
If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

datruodb

keep workin your upper chest!!!! No 1 likes a saggy titty!

__________________
Vanilla Gorilla

Hybrid

But the question is, with what? You think incline db flies would be good? I'd swear incline bench is doing next to nothing for me.

__________________
If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

Hybrid

Tuesday - Legs/Forearms

Squats - 130x12 150x10 180x9 PR+20lbs
Calf Raises - 75x25 80x35 85x28 PR+5lbs
Leg Press - 95x15 105x10 120x10 PR+15lbs
SLDL - 120x15 130x10 150x8 PR+15LBS
DB Wrist Curl - 30x10 35x10 40x10(right)x9(left)PR+5LBS
Reverse EZ Bar Curls - 40x10 50x10 60x10 PR+5LBS

NOTES:
-Forgot to post this up until tonight, lol
-Decent workout. Poundages going up quickly because I haven't done leg workouts in a while. (damned soccer)
-LIGHTWEIGHT BABY!! (couldn't stop saying this in the gym)

__________________
If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

Hybrid

Thursday - Shoulders/Abs

Seated Military BB Press - 75x10 85x8 95x5 PR+1 rep
DB Shrugs - 55x8 65x8 70x6 PR+5lbs
Lying Laterals - 10x10 15x8 20x7 PR+3reps
DB Press (Burnout) - 30x12 35x10 35x4
Decline Situps - 4x20 10x20 15x20 PR+10 reps
Leg Raises - 13 DROPPED

NOTES:
-Did what I called a "burnout" (not sure if this is the real name for this, swear I'd heard it somewhere). Basically a drop exercise, but I performed as fast as possible (Pick up dumbell, press, pick up dumbell, press)
-I don't like leg raises at all. Need to find a new ab exercise
-I ALMOST got that 6th rep in Military BB Press, but just was lingering RIGHT below where I needed to rest the weight, this is what sparked the "burnout" set.
-Decent workout, very short tho.

__________________
If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

DarkFalcon

I'm not a big fan of doing Chest/tri's in the same day but to each their own. Anyway keep the incline DB press, make sure your using around a 35 degree angle and your sqeezing and flexing your chest at the top of the movement. Also instead of straight flyes add A-Trainer incline flyes. They are basically the same as regular incline cable flyes but instead of your fingers touching at the top of the movement twist your wrist's inward so your thumbs are facing away from each other and touch your pinkie fingers together. This really put's the emphasis on your chest and you'll feel a big difference over regular flyes which lose all tension at the top due to gravity.

Hybrid

Alright, I'll do 2 sets of each... THanks

EDIT: I like how on chest/tri day my tris feel absolutetly totaled, and my chest feels pretty wrecked. I always do chest first since tri's support it. However, I am going to switch chest/bi back/tri for one week soon just to see if I like it more. I doubt I will tho, I really like wrecking my tris =D

__________________
If you even dream about beating me you'd better wake up and apologize - Muhammad Ali

Peaked_18

Good luck Hybrid, I will be watching...

DarkFalcon

Just remember that just because your tri's feel exhusted doesn't mean they are being worked properly. That's just fitigue. You'd get the same feeling doing 5lb tri extensions for 100 reps. Your going to feel crazy pumped and worn but your not going to gain an ounce of muscle.