Muscleboy's Mass/Strength Log

muscleboy333 · 04-01-2005, 12:19 AM

Hey guys, welcome to my new journal. Here you can witness me turning into a 250 lb giant...err we'll start with 150

Right now I'm about 110 lbs. My maxes are:
Squat: 230
Deads: 210
Bench: 137

Looking to bring these up big time, and I'm sure you guys can help me out with that alot. I don't respond to once a week training for each bodypart, I get better results from higher frequency. I came up with this, please critique.

Day 1: Chest/Shoulders , Day 2: Legs/Back, Day 3: OFF, Day 4: Arms/Calves, Day 5: Chest/Shoulders, Day 6: OFF, Day 7: Legs/Back, Day 8: Arms/Calves, Day 9: OFF, Day 10: Chest/Shoulders, Day 11: Legs/Back, Day 12: OFF, etc...

Chest/Shoulders Workout:
Chest: 5 sets (2 sets incline DB bench, 2 sets dips, 1 set DB flyes)
Shoulders: 5 sets (3 sets seated DB press, 2 sets lateral raises)

Legs/Back Workout:
Legs: 6 sets (3 sets squats, 1 set lunges, 2 sets stiff legged deads)
Back: 5 sets (2 sets deadlifts, 2 sets rack chins behind head, 1 set barbell rows)

Arms/Calves Workout:
Arms: 8 sets (2 sets standing barbell curls, 2 sets incline DB curls, 3 sets close grip bench, 1 set reverse grip bench)
Calves: 4 sets (3 sets donkey calf raises, 1 set 1-leg calf raises)

Protein is at about 250 grams a day, calories almost 4000.

Anyway, let's get started!

**Sholiz** · 04-01-2005, 12:20 AM

We'll see where this goes bro ... good luck.

muscleboy333 · 04-01-2005, 12:22 AM

Quote:

Originally Posted by Sholiz

We'll see where this goes bro ... good luck.

Thanks man! Any changes you would make on the routine?

**Sholiz** · 04-01-2005, 12:46 AM

One thing I notice is that you have very low-volume training, are those for 1 working sets? Or do you only do X sets?

Seems like you would need more sets, other than that you said that high(er) volume training works well for you.

04-01-2005, 02:21 AM

Good luck muscleboyyyy.

muscleboy333 · 04-01-2005, 07:24 PM

Quote:

Originally Posted by Sholiz

One thing I notice is that you have very low-volume training, are those for 1 working sets? Or do you only do X sets?

Seems like you would need more sets, other than that you said that high(er) volume training works well for you.

Those numbers don't include warmups, if that's what you mean. What are X sets

?
For the total week it's still about 8-12 sets per bodypart. I said higher frequency works better for me, not higher volume

Thanks for the help

muscleboy333 · 04-01-2005, 07:26 PM

Quote:

Originally Posted by IronRapist

Good luck muscleboyyyy.

Thanks bro!

muscleboy333 · 04-01-2005, 07:29 PM

Chest/Shoulders Workout:
Chest: 5 sets (2 sets incline DB bench, 2 sets dips, 1 set DB flyes)
Shoulders: 5 sets (3 sets seated DB press, 1 set DB upright rows, 1 set lateral raises)

Legs/Back Workout:
Legs: 6 sets (3 sets squats, 1 set leg extensions, 2 sets stiff legged deads)
Back: 5 sets (2 sets deadlifts, 2 sets rack chins behind head, 1 set barbell rows)

Arms/Calves Workout:
Arms: 8 sets (2 sets standing barbell curls, 2 sets incline DB curls, 3 sets close grip bench, 1 set reverse grip bench)
Calves: 4 sets (3 sets donkey calf raises, 1 set 1-leg calf raises)

I changed the shoulder workout a bit, and swapped lunges for leg ext. in the leg workout. Chest/Shoulders tonight

So each muscle group will get hit every 3-4 days.

sword chucks · 04-01-2005, 08:18 PM

Nice man good luck lets try to keep this updated ey

muscleboy333 · 04-01-2005, 10:36 PM

Quote:

Originally Posted by sword chucks

Nice man good luck lets try to keep this updated ey

Haha thanks bro

**warriors** · 04-02-2005, 02:10 AM

nice squat max for 110lbs

muscleboy333 · 04-02-2005, 01:24 PM

Quote:

Originally Posted by warriors

nice squat max for 110lbs

Thanks!

Quote:

Originally Posted by USMuscle9403

Are you sure you're going to be able to recover from doing squats and deads on the same day? Other than that it looks fairly good, although I am not much of a workout critiquer, I'm just the type to give someone a workout due to their individualness and then modify it over time. Good to see that you're going a lower volume route, that is rare for beginners. IMO, lower volume works better for the majority of people, but if high volume works for you by all means do it.

Thanks for posting US. I did the first workout last night, Chest/Shoulders, and by the time I got to shoulders my front delts were already hit hard from inclines and dips. So I think I'll change Chest/Shoulders to Chest/Back, and Legs/Back to Legs/Shoulders. That should fix the deadlift/squat problem too. Thanks again for the help

muscleboy333 · 04-02-2005, 01:32 PM

Chest/Shoulders

Chest:
Incline DB Bench:
35's X 8
30's X 10
Dips:
10 X 5
5 X 5
Flat DB Flyes:
25's X 7

Shoulders:

***My shoulders felt surprisingly weak here, I should've been using 32.5's for seated DB press, instead I could barely handle 25's

Like I said, I'll fix this by swapping shoulders with back, so Chest/Back and Legs/Shoulders will go together***

Seated DB Press:
25's X 6
20's X 7

DB Upright Rows:
15's X 12
Lateral Raises:
10's X 8

Time: 25 minutes
Grade: A+ for chest, C+ for shoulders :o

Notes:
Overall, wasn't too bad. Chest went really well, set PR's on everything and felt strong. Front delts were pre-exhausted when I got to seated DB press, so I was a lot weaker than usual.

sword chucks · 04-02-2005, 02:28 PM

Nice workout Muscleboy, have you thought of doing back/shoulders, chest/arms, and legs (maybe not in that order but splitting it up like that)

Were those sets to failure? (I accidentally wrote dios instead of sets in general so I edited it)

muscleboy333 · 04-02-2005, 03:18 PM

Quote:

Originally Posted by sword chucks

Nice workout Muscleboy, have you thought of doing back/shoulders, chest/arms, and legs (maybe not in that order but splitting it up like that)

Were those sets to failure? (I accidentally wrote dios instead of sets in general so I edited it)

Thanks bro! Yeah that would probably be a better idea. I'm not very good at writing splits

Sets were pretty tough, but not complete failure.

sword chucks · 04-02-2005, 04:28 PM

Quote:

Originally Posted by muscleboy333

Thanks bro! Yeah that would probably be a better idea. I'm not very good at writing splits

Sets were pretty tough, but not complete failure.

Cool that's smart.

I hate writing splits, every time I write one intending to make a new program to start I end up making it the same one as before :p

~~WeakSquat812~~ · 04-02-2005, 06:06 PM

Looks good muscleboy.

-ComoComo-

**Sholiz** · 04-02-2005, 06:18 PM

Lookin' good bro ... ever think of doing shoulders first?

muscleboy333 · 04-02-2005, 08:01 PM

Quote:

Originally Posted by sword chucks

Cool that's smart.

I hate writing splits, every time I write one intending to make a new program to start I end up making it the same one as before :p

Lol sounds familiar

Quote:

Originally Posted by WeakSquat812

Looks good muscleboy.

-ComoComo-

Thanks man!

Quote:

Originally Posted by Sholiz

Lookin' good bro ... ever think of doing shoulders first?

Why don't I ever think of these things?

I'll stick with sword chuck's combos, but do shoulders before back. Thanks alot!

muscleboy333 · 04-04-2005, 07:34 PM

Legs/Back tonight

(I'll switch to the better split after I've hit all BP's)

muscleboy333 · 04-05-2005, 08:43 PM

Legs

Quads:
Squats:
175 X 5
165 X 6
150 X 8

*Took it a little easy on the squats, as some of you know I hadn't been able to workout for a couple weeks when I was away, so I wasn't sure what I could do.*

Leg Extension:
70 X 12

Hams
SLDL:
105 X 10
115 X 6

Time: 20 minutes
Grade: B for quads, A for hamstrings

Notes:
Decent workout. Like I said, I went a little light on the squats, but they'll be better next time. Leg extension was good, and SLDL was good.

**Sholiz** · 04-05-2005, 09:11 PM

Grow boy, grow!

How's your diet?

04-01-2005, 12:19 AM	#1
muscleboy333 IMPC Contestant Join Date: Mar 2005 Posts: 160 Recipes: 0 Rep Power: 5	Muscleboy's Mass/Strength Log Hey guys, welcome to my new journal. Here you can witness me turning into a 250 lb giant...err we'll start with 150 Right now I'm about 110 lbs. My maxes are: Squat: 230 Deads: 210 Bench: 137 Looking to bring these up big time, and I'm sure you guys can help me out with that alot. I don't respond to once a week training for each bodypart, I get better results from higher frequency. I came up with this, please critique. Day 1: Chest/Shoulders , Day 2: Legs/Back, Day 3: OFF, Day 4: Arms/Calves, Day 5: Chest/Shoulders, Day 6: OFF, Day 7: Legs/Back, Day 8: Arms/Calves, Day 9: OFF, Day 10: Chest/Shoulders, Day 11: Legs/Back, Day 12: OFF, etc... Chest/Shoulders Workout: Chest: 5 sets (2 sets incline DB bench, 2 sets dips, 1 set DB flyes) Shoulders: 5 sets (3 sets seated DB press, 2 sets lateral raises) Legs/Back Workout: Legs: 6 sets (3 sets squats, 1 set lunges, 2 sets stiff legged deads) Back: 5 sets (2 sets deadlifts, 2 sets rack chins behind head, 1 set barbell rows) Arms/Calves Workout: Arms: 8 sets (2 sets standing barbell curls, 2 sets incline DB curls, 3 sets close grip bench, 1 set reverse grip bench) Calves: 4 sets (3 sets donkey calf raises, 1 set 1-leg calf raises) Protein is at about 250 grams a day, calories almost 4000. Anyway, let's get started!

04-01-2005, 12:20 AM	#2
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,431 Recipes: 3 Rep Power: 230	We'll see where this goes bro ... good luck. __________________ You hear me before you see me, I got King Kong in the trunk

04-01-2005, 12:46 AM	#4
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,431 Recipes: 3 Rep Power: 230	One thing I notice is that you have very low-volume training, are those for 1 working sets? Or do you only do X sets? Seems like you would need more sets, other than that you said that high(er) volume training works well for you. __________________ You hear me before you see me, I got King Kong in the trunk

04-01-2005, 07:29 PM	#8
muscleboy333 IMPC Contestant Join Date: Mar 2005 Posts: 160 Recipes: 0 Rep Power: 5	Updated Workout Chest/Shoulders Workout: Chest: 5 sets (2 sets incline DB bench, 2 sets dips, 1 set DB flyes) Shoulders: 5 sets (3 sets seated DB press, 1 set DB upright rows, 1 set lateral raises) Legs/Back Workout: Legs: 6 sets (3 sets squats, 1 set leg extensions, 2 sets stiff legged deads) Back: 5 sets (2 sets deadlifts, 2 sets rack chins behind head, 1 set barbell rows) Arms/Calves Workout: Arms: 8 sets (2 sets standing barbell curls, 2 sets incline DB curls, 3 sets close grip bench, 1 set reverse grip bench) Calves: 4 sets (3 sets donkey calf raises, 1 set 1-leg calf raises) I changed the shoulder workout a bit, and swapped lunges for leg ext. in the leg workout. Chest/Shoulders tonight So each muscle group will get hit every 3-4 days. Last edited by muscleboy333 : 04-01-2005 at 10:36 PM.

04-02-2005, 02:10 AM	#11
warriors The world is yours Join Date: Apr 2005 Posts: 1,127 Recipes: 0 Rep Power: 29	nice squat max for 110lbs __________________ Not Around...

04-01-2005, 02:21 AM	#5
IronRapist Posts: n/a Recipes:	Good luck muscleboyyyy.

04-01-2005, 08:18 PM	#9
sword chucks Pro Stature Join Date: Mar 2005 Location: in orange T-shirt Posts: 277 Recipes: 0 Rep Power: 6	Nice man good luck lets try to keep this updated ey

04-02-2005, 01:32 PM	#13
muscleboy333 IMPC Contestant Join Date: Mar 2005 Posts: 160 Recipes: 0 Rep Power: 5	Chest/Shoulders Chest: Incline DB Bench: 35's X 8 30's X 10 Dips: 10 X 5 5 X 5 Flat DB Flyes: 25's X 7 Shoulders: *My shoulders felt surprisingly weak here, I should've been using 32.5's for seated DB press, instead I could barely handle 25's Like I said, I'll fix this by swapping shoulders with back, so Chest/Back and Legs/Shoulders will go together* Seated DB Press: 25's X 6 20's X 7 DB Upright Rows: 15's X 12 Lateral Raises: 10's X 8 Time: 25 minutes Grade: A+ for chest, C+ for shoulders :o Notes: Overall, wasn't too bad. Chest went really well, set PR's on everything and felt strong. Front delts were pre-exhausted when I got to seated DB press, so I was a lot weaker than usual.

04-02-2005, 02:28 PM	#14
sword chucks Pro Stature Join Date: Mar 2005 Location: in orange T-shirt Posts: 277 Recipes: 0 Rep Power: 6	Nice workout Muscleboy, have you thought of doing back/shoulders, chest/arms, and legs (maybe not in that order but splitting it up like that) Were those sets to failure? (I accidentally wrote dios instead of sets in general so I edited it)

04-02-2005, 06:06 PM	#17
~~WeakSquat812~~ Banned Join Date: Mar 2005 Posts: 8 Recipes: 0 Rep Power: 0	Looks good muscleboy. -ComoComo-

04-02-2005, 06:18 PM	#18
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,431 Recipes: 3 Rep Power: 230	Lookin' good bro ... ever think of doing shoulders first? __________________ You hear me before you see me, I got King Kong in the trunk

04-04-2005, 07:34 PM	#20
muscleboy333 IMPC Contestant Join Date: Mar 2005 Posts: 160 Recipes: 0 Rep Power: 5	Legs/Back tonight (I'll switch to the better split after I've hit all BP's)

04-05-2005, 08:43 PM	#21
muscleboy333 IMPC Contestant Join Date: Mar 2005 Posts: 160 Recipes: 0 Rep Power: 5	Legs Quads: Squats: 175 X 5 165 X 6 150 X 8 Took it a little easy on the squats, as some of you know I hadn't been able to workout for a couple weeks when I was away, so I wasn't sure what I could do. Leg Extension: 70 X 12 Hams SLDL: 105 X 10 115 X 6 Time: 20 minutes Grade: B for quads, A for hamstrings Notes: Decent workout. Like I said, I went a little light on the squats, but they'll be better next time. Leg extension was good, and SLDL was good.

04-05-2005, 09:11 PM	#22
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,431 Recipes: 3 Rep Power: 230	Grow boy, grow! How's your diet? __________________ You hear me before you see me, I got King Kong in the trunk