sword chucks

Sword Chucks Intense Bodybuilding (new journal)

It might seem dumb that I dont want u to post. But I am trying to keep this as a more organized journal, without it getting cluttered up like the ones on bb.com.... so please dont post, if u have a comment id prefer it in a PM, im sure you guys have seen me around before, im not trying to be a dick just dont want my log ruined
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I need a new journal so that I can stick with a routine for once. In my old one I kept getting bored. Well, I decided on a routine. Here it is

Week 1

Mon- Chest/shoulders/tris A
Tu- Back/Biceps/Forearms A
Thurs- legs/calves/abs A
Fri- chest/shoulders/triceps B

Week 2

mon- back/biceps/forearms B
tu- legs/calves/abs B
Thurs- chest/shoulders/triceps A
Fri- back/biceps/forearms A

Week 3

Mon- legs/calves/abs A
Tu- chest/shoulders/trice[s B
Thurs- back/biceps/forearms B
Fri- Legs/calves/abs B

Then it repeats

These are the workout plans

CHest/Shoulders/Tris A
Flat DB bench 7-12 rep
Incline hammer strength press 7-12 rep
Standing BTN press 7-12 rep
Weighted tri Dips 7-12 rep
Pressdown 10-15 rep
Side lateral 10-15 rep

chest/shoulders/tris B
DB Inclines 7-12
Weighted chest dips 7-12
DB military press 7-12
Reverse grip bench 7-12
Pressdown 10-15
Rear lateral 10-15

back, biceps, forearms A
Deadlifts 4-6
Wide-grip pulldown 7-12
Single arm DB Row 7-12
Close-grip BB curl 7-12
Machine preachers 10-15
Hammer curl 10-15

back, biceps, forearms B
WIdegrip pullup7-12
T-bar Rows 7-12
Dumbbell Shrug 10-15
Dumbbell Curl 7-12
Cable Curl 10-15
Reverse BB curl 10-15

legs, calves, abs A
Squats 12
Leg Press 20
Lying Leg curl 12
Leg press calf raise 12 DC style
Decline Crunches 20

legs, calves, abs B
Hack Squat 12
BB Lunge 20
Stiff leg deadlift 12
Seated calves 12 DC style
Leg raise 20

(exercise and rep range) (usually one set after a thorough warmup is what I plan to do)

My current stats upon starting

BW 170
LBS lean 150.1
LBS fat 19.9
arms 15 1/8
bench press 200
squat 245
deadlift 335

(Pics are below)

Supplements change a lot, usually I use protein, fish oil and XTend

Diet is solid... 2g/lb for protein, and I eat carbs and fats as I see fit

Goals

This is the important part i think...

BW 190 (keeping lean of course)
Arms 16 1/8
Bench press 250
squat 300
deadlift 400
Do BB curls with 135
Flat DB bench the 100s
DB military the 80s
Do pullups with 45lbs added on
Leg Press 16 plates for 20

time to get this shit going

http://forum.bodybuilding.com/attach...5&d=1133216128

http://forum.bodybuilding.com/attach...6&d=1133216136

http://forum.bodybuilding.com/attach...7&d=1133216142

http://forum.bodybuilding.com/attach...8&d=1133216148

http://forum.bodybuilding.com/attach...9&d=1133216153

sword chucks

Chest/Shoulders/Triceps
11/28/05

Flat DB Bench
55 X 8 **was very tired for this set because before doing it, I had attempted the 80s 3 times and the 75s I did one rep with... so I didnt expect to do a great set here anyway

Wide grip Hammer-Strength Incline Press
120 X 9

Standing Behind Neck Press
90 X 6 tied PR, but after other presses

Weighted Triceps Dips
bodyweight+25 X 8

V-bar Pressdowns
90 X 17 10lb & 2 rep PR

Side Lateral Raise
22.5 X 9

NOTES

Not a bad workout... those flat DB presses got me down though, and really fatigued me for the rest of the workout, when I missed the 80s. Next time I do this workout, it will be improved though! Count on it!!!!!

sword chucks

I NEED TO SLEEP MORE

I've been a bum. I get about 7hrs of sleep since that night when I worked and then had to get up at 6:30.... Ive been going to bed as late as possible, well that HAS to end. I am going to go to bed at 8:45 PM tonight

Obviously Im losing out on workouts due to my lack of sleep

back/bi/forearm workout next post

sword chucks

BACK/BICEPS/FOREARMS A
11/29/05
Wide-grip Pulldowns
120 X 8 1 rep PR

Single arm row
80 X 7

Standing Dumbbell Shrug
65 X 17

Close-grip barbell Curl
75 X 7 5lbs PR!!!

Machine Preachers
65 X 17

Hammer Bar Curl
65 X 10 5lb PR
+extreme stretching + metabolic work

NOTES
Shitty workout. I completely missed 325 on deadlift so I didnt even write deadlift. I got 315X4 last time so easily... but 325 felt like a ton and I couldn't get it up. Everything that I did do felt good though, especially shrugs and preacher curls- those burned! I realized that this week being shitty may be partly due to me losing 2.5lbs last week (on accident). So I am gonna be upping the calorie intake, so that I bounce back. I am also gonna get my sleep time up!

sword chucks

LEGS/CALVES/ABS A
12/1/05
ATG Squat
195 X 12 10lb PR in this range

Leg Press
10plates X20 9 rep PR

Lying leg curl w/10s neg
115 X 11 5lb + 3 rep PR

DC Style Calf Press
6plates+50lbs X12 50lb PR

Decline Board Crunch
bodyweight+25 X 10 new

NOTES

AWESOME workout!!!! This definately makes up for the bad ones on Monday and Tuesday!!!! Leg training like this sure does burn, but I honestly enjoyed this, even though I had to push myself very hard... Squats especially felt very, very strong, 205X12 next time.... Overall I really got to know that feeling at the end of a set where the burn is almost too much to go on and you pump out those last 1-2 reps to failure.

I also performed 1 "mile" on the treadmill, i went from walking at about a 2.5 pace to jogging at 9.9, felt very good after.

sword chucks

CHEST/SHOULDERS/TRICEPS B
12/2/05
Dumbbell Incline Press
70 X 7 PR-tie but gym DB's are heavier

Weighted Chest Dips
Bodyweight+45 X 6 (not done in a while)

Dumbbell Overhead Press
50 X 12 15lb PR in this rep range!!!

Reverse-grip bench Press
125 X 6 PR for being the first time it was after chest

Pressdown
100 X 17 10lb PR + matches reps

NOTES
Awesome, incredible, workout today. Was very happy w/ my intensity here... also even though I wanted to DB incline 70X8, I was real happy with 7 reps, because the last time in a gym I could only do 70X3... so I think my home DBs were a bit lighter than 70, but I got the lift today! DB military made me real happy with all those reps too. I keep surprising myself because I can push myself much harder on low volume.

sword chucks

STATS 12/5/05

BW 171.5 +1.5
Waist 32
LBS fat 20.3
LBS lean 151.2 +1.1

hoping to repeat another week of gains like this

sword chucks

BACK/BICEPS/FOREARMS
12/5/05
Wide-grip pullup
BW X 9 3 rep PR!! Then Rest-paused to 15

Bent over Row
150 X 5 5lb PR in this form
135 X 6

DB Shrugs
75 X 20 20lb PR and almost too light..

Dumbbell Curl
40 X 8

Concentration Curl
35 X 7 10lb PR!!!!!!!

Reverse BB curl
60 X 8

NOTES
Pretty cool workout, used a new form on rows, back sure is sore now. Pullups were good. Db shrugs were nice, 85s next workout for 15. Perfect form on DB curls is much better too.

sword chucks

LEGS/CALVES/ABS B
12/6/05
ATG Squat
205 X 10 10lbs up -2 reps

DB Lunge
75 X 10 10lb PR!!!!!!! +4 reps PR

Deep SLDL
235 X 8 2 rep PR

DC Style Leg Press Calves
6plates+70lbs X 12 20lbs PR

Cable Crunch
110 X 6 20lbs PR!!

NOTES
NICE workout today. My mood was a bit calm but I sure did train hard. My sore back may have held me back a little on SLDL. Those are awesome though- I can't wait to start PRing there. I know I can get over 250X8 by the end of the yr. On Squats, I really hit failure on rep 10 and stalled in the middle, next time (Monday) I will hit 12 reps tho. Decided I will be squatting every leg workout, not just every other one.

sword chucks

CHEST/SHOULDERS/TRIS A
12/8/05
Flat Dumbbell Press
70 X 7 30lbs up then RP'ed out 2 more (lt:55x8)

Hammer-Strength Incline Press
130 X 9 10lbs PR!! (lt:120x8)

Smith Front Press
135 X 9 HUGE PR!!!! then RP'ed 6 more out

Wtd. Triceps Dips
Bodyweight+30 X 7 5lb PR (lt: +25x7)

Pressdown
110 X 15 10lb PR!!! (lt: 100x17)

NOTES
Nice workout today, good intensity! Gonna switch incline HS press to incline smith press as this smith machine in the gym is really good. Hit a huge PR on smith front press, actually really surprised myself witha 45 on each side there. On pressdowns, at this rate I can get to 150X10 in 3 wks. Not sure about flat DB press, tho, I'll stick to those 70s next time.. also did cardio today

sword chucks

BACK/BICEPS/FOREARMS A
12/9/05
Lat Pulldown
130 X 10 10lbs PR + 2 rep PR!!!!!!! then RP'ed to 15 (lt:120x8)

Single arm Dumbbell Row
85 X 7 10lb PR + matches reps the RP'ed to 10 (lt:80x7)

Rack Deadlift
315 X 6 (new)

Close-grip Barbell Curl
80 X 6 5lb PR -1 rep (lt:75x7)

Machine Preachers
80 X 12 15lb PR!!! (lt:65x17)

Hammer Bar Curl
75 X 10 10lb PR! (lt:65x10)

NOTES
NICE workout today. Pulldowns were WAY up, and the negative felt really good on the back, definately 140 next time. Rows felt the same as 80lbs did but it was actually 5lbs heavier per arm so nice. Rack deadlifts were great, not a huge weight as I was trying to get into them though. Probably could have done a SS of 12 at that weight it felt like but I didn't want to pull a lat again by not being used to it. Biceps were great too. CG BB curls felt awesome and ALL of the tension was on the bicep, it was really cool, my BB curls will be stronger when I try them again. Machine Preachers and hammer bar curls were up too. This program is going great so far!

sword chucks

STATS 12/5/05

BW 171.5 same
Waist 31.75 -1 inch
LBS fat 19.3 -1lb
LBS lean 152.2 +1lb

This is great as I think my highest LBM was 151.7, so I have surpassed that but at a lower BF%... pretty happy with the results this week but I am skinny, I would like to really add some WEIGHT not just exchange fat for muscle. I was eating abt. 4200 cals a day last week but apparently that isn't enough, I will add more, here are my plans: meal 3 (lunch) add abt 200 cals, post-workout add some more carbs and when my parents cook I will eat more too. Basically I am going to eat and make sure I am full all day so I stop hovering around 170-173 and BREAK this plateau. :eat:

sword chucks

LEGS/CALVES/ABS A
12/12/05
ATG Squats
205 X 12 2 rep PR!!!! nice (lt:205x10)

Leg Press
10plates+20LBS X 20 20lb PR! (lt:10px20)

Lying leg curl
130 X 9 15lbs PR!!! (lt:115x11) RP to 12

DC Style Calf Press
6plates+80LBS X 12 10lb PR! (lt:6p+70x12)

Decline Crunches
Bodyweight+30lbs X 10 5lb PR(lt:+25x10)

NOTES
GREAT workout today! All of my lifts felt stronger. Even though 205 felt VERY heavy on squats, I was able to get 12 rather than 10 like last time. Leg press was almost too light... will add 30lbs next time. Lying leg curls were strong. Calves hurt, I really drove through the sticking point on rep 12, but should have gone up 20lbs not 10. Abs were good. Did low intensity cardio after this on the bike which killed my quads more.

sword chucks

CHEST/SHOULDERS/TRICEPS B
12/13/05
Dumbbell Incline Press
70 X 7 tied PR (lt:70x7)

Weighted Chest Dips
Bodyweight+50LBS X 6 5lb PR!! (lt:45x6)

Dumbbell Military Press
55 X 6 (lt:50x12)

Close-grip Smith Press
165 X 8 HUGE PR!!! then RP'ed to 14

Triceps Pressdown
120 X 13 10lb PR!!! (lt:110x15)

NOTES
Had an okay workout today. Had perfect sleep perfect diet and all, but just had a headache and was a bit tired too... normally I would be ok but I had that bad headache that you get sometimes... every time I was about to hit those last 2-3 reps, my headache kicked in and I had to stop the set... happened on DB presses and pressdowns. I guess I did get some PR's, and I'm sure I could have gotten 2-3 more reps on inclines and military presses but my headache got in the way. I will just act like today went perfect and go right up to 75s on inclines and 60s on DB military.

sword chucks

BACK/BICEPS/FOREARMS B
12-15-05
Wide-grip Pullups
Bodyweight+10LBS X 6 +10lbs (lt:BWx9) then did 7 BW pullups

Bent barbell row
155 X 6 5lb PR (lt:150x5)

Dumbbell Shrug
90 X 15 30lb PR felt light (lt:75x20)

Dumbbell Curl
45 X 6 +10lbs (lt:40x8)

Concentration Curl
35 X 8 1 rep PR (lt:35x7)

Reverse-grip barbell Curl
65 X 10 5lb + 2 rep PR (lt:60x8)

NOTES
Didn't feel like a great workout, but then again now that I look back it wasn't bad... Just didn't feel up to my usual strength also not my usual enthusiasm. Have been getting very tired lately.

sword chucks

LEGS/CALVES/ABS
12-16-05
ATG Squats
210 X 12 5lb PR!!!!!

Dumbbell Lunge
80 X 10 10lbs PR!!!!

Stiff-Legged Deadlift
250 X 6 15lb PR

DC Style calf Press
8plates+10LBS X 12 20lb PR

Cable Crunches
115 X 10 5lbs + 4 rep PR

NOTES
Felt strong today... maybe I won't be changing programs. Was very happy with squats and I also felt extremely strong on lunges, SLDL, calf press and cable crunches. Really a turnaround from the last 2 days.

sword chucks

CHEST/SHOULDERS/TRICEPS A
12-19-05
Flat Dumbbell Bench
70 X 7 PR-tie

Incline Smythe Press
180 X 8 35lbs PR!!!!!!!!!! YEA ***** RP 2 more

Smith OH Press
145 X 8 10lbs PR!! RP to 11

Tri Dips
Bodyweight+35LBS X 7 5lb PR!!

V-bar Pressdowns
130 X 15 10LB PR!!

NOTES
forgot what i was gonna say but this was pretty good

sword chucks

o yeah i need to write my stats

STATS 12/19/05

BW 177.5 +6lbs!
waist 32.5 +.75!
LBS fat 21.9 +2.6lbs
LBS lean 155.6 +3.4lbs

Big gain this week, damn lol, i guess it was more lean wt than fat though so Im happy. also last time I was 177.5 my waist was 35.5 now its 32.5 at the same wt. So good progress since april Also weighed OVER 190 on a full stomach- that is heavy for me. Too bad I lift like a pussy :P i need to gain more wt. But I am gonna slow it down for a few wks then do another huge week of eating and cycle like that. I explained it before.

sword chucks

BACK/BICEPS/FOREARMS A
12-20-05
Lat Pulldowns
145 X 8 15lbs PR!!!!!! RP to 15 (lt:130x10)

Single arm Row
90 X 7 10lbs PR! (lt:85x7)

Rack Deadlift
345 X 5 30lb PR! (lt:315x6)

Close-grip BB Curl
85 X 6 5lb PR (lt:80x6) RP'ed to 12

Machine Preachers
90 X 12 10lb PR (lt:80x12)

Hammer bar curl
85 X 8 10lb PR! (lt:75x10)

NOTES
Great workout today! I feel so much stronger every workout, it's crazy. Like I'd expect 145 to feel heavy as hell but it felt relatively light. Rack deads were real tough though, probably could have had 6 but didn't want injury. Single arm rows felt real strong, 100X7 soon