Sword Chucks intense journal-making continuous progress

sword chucks · 03-29-2005, 02:21 AM

I saw this forum and thought I'd start a journal. Here are some stats-

Age 15
BW 166lbs (morning, empty stomach you know the drill)
BF% 15 or 16
Height 5'6

Ive been lifting seriously for 7-8 months now. My strength has increased a good amount, although I did waste time with some splits that can be called overcomplicated.. now I use a linear progression split using my own principles that i have gathered, I focus on sets of 5 and overloading the muscles most of the time though. I am interested in starting a DC training routine once I have a bit more experience.

Here is my split-

Shoulders/Arms/Calves
Legs
Rest
Chest/Calves/RC/Abs
Back
Rest
Rest

I will post my latest workout next.

03-29-2005, 02:28 AM

Good to see you here.

sword chucks · 03-29-2005, 02:29 AM

In case you werent familiar, blue indicates a PR

Shoulders, Biceps, Triceps

Monday 3-28-05
Duration 65 min

Seated dumbbell press: 55x3, 50x4, 45x4
Strict side dumbbell lat: 25x4, 20x5
Machine rear laterals: 130x5, 130x5, 120x5
Lying behind thigh lat: 12x7, 12x6

Heavy weighted chins: 2.5x4, 2.5x4
Standing DB hammers: 35x4, 30x5
Standing BB curls: 70x5, 70x5

Close grip bench press: 140x4, 135x4
Overhead dumbbell ext: 45x7, 45x6, 45x5

DC style seated calf raise: 65x16, 70x12

+extreme stretching +metabolic work (very little) +contrast shower

Great day in the gym.

I forgot to mention, diet looks like this

fats 70g ED (lots of EFAs)
carbs 450-500 depending on if I work out or not
protein 300+g per day

I found that bumping up protien was just what I needed to get gains rolling in.

sword chucks · 03-29-2005, 02:56 AM

Thanks henny

Quote:

Originally Posted by Khan

DC Training is very advanced. Although the principles are good to incorporate, they should be added VERY slowly. Take your time building a solid foundation, once you've done well there start adding DC-type stuff. You're still young, and have a lot of gym learning left to do before you think about becoming a DCer. I am not trying to discourage you, but by heeding my advice you would do better in the future.

You're probably right. I was hoping for someone to say "start DC training ASAP!" but thats not realisic.. :P I do use a lot of DC principles in my training and diet (its not like DC has a good diet copyrighted though) already. I just want to make the fastest gains possible as all I do is pretty much lift, eat and sleep

Speaking of which I have to go to bed, Ill try to get to the forum tomorow and respond again

Deimos · 03-29-2005, 04:58 AM

SC, waz up? Routine looks solid. I didn't know you were only 15 years old. Damn, your just a youngster.

03-29-2005, 05:06 PM

Quote:

Originally Posted by Deimos

SC, waz up? Routine looks solid. I didn't know you were only 15 years old. Damn, your just a youngster.

MXdawg, whatup. Post in my journal

.

sword chucks · 03-29-2005, 08:54 PM

Quote:

Originally Posted by Deimos

SC, waz up? Routine looks solid. I didn't know you were only 15 years old. Damn, your just a youngster.

hehe yeah, whats with the new usernames people should have kept the old ones..

mivi320 · 03-29-2005, 09:05 PM

Whats up, SC? Nice lifting there bro

sword chucks · 03-29-2005, 11:30 PM

Thanks mivi Im just bodybuilding over here as usual

Quads, hams

Tuesday 3-29-05
Duration 60 min

Wide Parallel Box Squats: 195x5, 200x4
Medium stanced leg press: 610x5, 610x3
Close stanced leg press: 490x6, 510x4
Medium stanced leg press: 540x22, 560x12

Stiff leg deadlift (light): 195x5, 195x5, 195x5
Teach style lying ham curl: 85x5, 85x5, 85x4

+extreme stretches +contrast shower

Had to change the workout again. It was decent. I hope to hit 225x4 on box squats within a month. Last time I did them I got 165x6 I think so

Oh yeah next time will be lower volume as well as I was feeling out the exercises more or less.

My problem with ATG squats is that my knees go ridiculously far ahead of my toes or else I can't do a full rep (even with just the bar)

03-29-2005, 11:53 PM

Great squatting SC.

muscleboy333 · 03-31-2005, 08:25 PM

Great workout!

**Sholiz** · 03-31-2005, 11:22 PM

Nice workouts!

sword chucks · 03-31-2005, 11:27 PM

Chest, Misc.

Thursday 3-31-05
Duration 60 min

Inc. dumbbell press: 65x0, 65x2
Incline barbell press: 115x6, 115x5, 125x4 pretty big PR
Flat dumbbell press: 60x5
Weighted chest dips: 22.5x5, 22.5x5, 25x6!!

Cubans: 15x8, 10x15, 10x15, 10x15
Int. rotation: 30x8, 35x8

Wtd. knee raise: 20x6, 20x6 stricter
Decline crunch: 8, 8

Standing calf: 165x7, 175x6
DC style donkeys: 315x12

+stretching +contrast shower

I am changing the chest workout to Incline BB press, dips, and a set or 2 heavy on crossovers now. Dips were powerful today. I am at a plateau on DB presses though. Also, lately my motivation has been lacking.. I mean I do my shit but I don't get psyched up as much.

sfiximo · 04-01-2005, 05:23 PM

Good workouts and great dips!
What are contrast showers?

sfiximo · 04-01-2005, 05:25 PM

I think you are losing motivation because of the db flat plateau. Try different excercises for 2 weeks and come back to flat db pressing and set a PR, that always works to motivate me

sword chucks · 04-01-2005, 05:48 PM

Quote:

Originally Posted by sfiximo

Good workouts and great dips!
What are contrast showers?

I think you are losing motivation because of the db flat plateau. Try different excercises for 2 weeks and come back to flat db pressing and set a PR, that always works to motivate me

THanks man. Do a google search for contrast showers there is a good t-nation article on recovery that includes them.. basically you alternate hot and cold water and it aids in recovery.

About the DB flat yeah that is what I am doing. I think I might just be getting bored with my current training. Its probably for a lot of reasons.

sword chucks · 04-01-2005, 11:44 PM

Back, Forearms

Friday 4-1-05
Duration 70 min

Assisted pullups: 47.5x5, 57.5x6
Bent barbell row: 125x6, 125x4
V bar cable rows: 95x7 Accidentally put it in the wrong pin so it wasn't 105
V bar lat pulldown: 95x5, 90x6

Barbell Shrugs: 245x8, 265x6, 275x5
CG EZ bar shrug: 200x15, 200x14, 200x11

Rack Deadlift: 135x10, 185x6, 185x6 easy

Static hold: 4 sets with 195, ~15 sec each with 10 sec rest
Cable wrist curl: 105x6, 105x5, 105x4
Cable wrist ext: 50x7, 55x5, 55x4

+extreme stretching +contrast shower +metabolic work

Pretty good day in the gym. Stretches felt better than the exercises. I am ditching cable rows since they seem to be stuck or something.. that accidental 95x7 was difficult.

I don't think Ive ever had 275 on the bar for any lift that I can remember except for rack deads. I wanna shrug 315x3-4 soon

muscleboy333 · 04-01-2005, 11:46 PM

Great workout, and really strong shrugs!

sword chucks · 04-02-2005, 12:26 AM

Quote:

Originally Posted by muscleboy333

Great workout, and really strong shrugs!

Thanks muslce

sfiximo · 04-02-2005, 12:33 AM

good shrugs there man
keep it up and 3 plates on each side wont take too long

sword chucks · 04-02-2005, 12:47 AM

Quote:

Originally Posted by sfiximo

good shrugs there man
keep it up and 3 plates on each side wont take too long

thanks bro, they were tough

Samsara · 04-02-2005, 09:22 PM

Hey, lookin good chucks.

03-29-2005, 02:21 AM	#1
sword chucks Pro Stature Join Date: Mar 2005 Location: in orange T-shirt Posts: 277 Recipes: 0 Rep Power: 6	Sword Chucks intense journal-making continuous progress I saw this forum and thought I'd start a journal. Here are some stats- Age 15 BW 166lbs (morning, empty stomach you know the drill) BF% 15 or 16 Height 5'6 Ive been lifting seriously for 7-8 months now. My strength has increased a good amount, although I did waste time with some splits that can be called overcomplicated.. now I use a linear progression split using my own principles that i have gathered, I focus on sets of 5 and overloading the muscles most of the time though. I am interested in starting a DC training routine once I have a bit more experience. Here is my split- Shoulders/Arms/Calves Legs Rest Chest/Calves/RC/Abs Back Rest Rest I will post my latest workout next.

03-29-2005, 04:58 AM	#5
Deimos New Member Join Date: Mar 2005 Posts: 1 Recipes: 0 Rep Power: 0	SC, waz up? Routine looks solid. I didn't know you were only 15 years old. Damn, your just a youngster. __________________ Deimos-God of Fear. My wrath shall be felt by all man. BB.com member and Max-Ot advocate that races dirt bikes. Who am I???

03-29-2005, 09:05 PM	#8
mivi320 Amateur Join Date: Mar 2005 Location: Alabama Posts: 88 Recipes: 0 Rep Power: 9	Whats up, SC? Nice lifting there bro __________________ "Bodybuilding is a martathon, not a sprint."

03-31-2005, 11:22 PM	#12
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,431 Recipes: 3 Rep Power: 230	Nice workouts! __________________ You hear me before you see me, I got King Kong in the trunk

04-01-2005, 05:23 PM	#14
sfiximo Pro Stature Join Date: Mar 2005 Location: a Posts: 303 Recipes: 0 Rep Power: 7	Good workouts and great dips! What are contrast showers? __________________ check out my journal (its somewhere in the workout log section)

03-29-2005, 02:28 AM	#2
IronRapist Posts: n/a Recipes:	Good to see you here.

03-29-2005, 02:29 AM	#3
sword chucks Pro Stature Join Date: Mar 2005 Location: in orange T-shirt Posts: 277 Recipes: 0 Rep Power: 6	In case you werent familiar, blue indicates a PR Shoulders, Biceps, Triceps Monday 3-28-05 Duration 65 min Seated dumbbell press: 55x3, 50x4, 45x4 Strict side dumbbell lat: 25x4, 20x5 Machine rear laterals: 130x5, 130x5, 120x5 Lying behind thigh lat: 12x7, 12x6 Heavy weighted chins: 2.5x4, 2.5x4 Standing DB hammers: 35x4, 30x5 Standing BB curls: 70x5, 70x5 Close grip bench press: 140x4, 135x4 Overhead dumbbell ext: 45x7, 45x6, 45x5 DC style seated calf raise: 65x16, 70x12 +extreme stretching +metabolic work (very little) +contrast shower Great day in the gym. I forgot to mention, diet looks like this fats 70g ED (lots of EFAs) carbs 450-500 depending on if I work out or not protein 300+g per day I found that bumping up protien was just what I needed to get gains rolling in.

03-29-2005, 11:30 PM	#9
sword chucks Pro Stature Join Date: Mar 2005 Location: in orange T-shirt Posts: 277 Recipes: 0 Rep Power: 6	Thanks mivi Im just bodybuilding over here as usual Quads, hams Tuesday 3-29-05 Duration 60 min Wide Parallel Box Squats: 195x5, 200x4 Medium stanced leg press: 610x5, 610x3 Close stanced leg press: 490x6, 510x4 Medium stanced leg press: 540x22, 560x12 Stiff leg deadlift (light): 195x5, 195x5, 195x5 Teach style lying ham curl: 85x5, 85x5, 85x4 +extreme stretches +contrast shower Had to change the workout again. It was decent. I hope to hit 225x4 on box squats within a month. Last time I did them I got 165x6 I think so Oh yeah next time will be lower volume as well as I was feeling out the exercises more or less. My problem with ATG squats is that my knees go ridiculously far ahead of my toes or else I can't do a full rep (even with just the bar)

03-29-2005, 11:53 PM	#10
IronRapist Posts: n/a Recipes:	Great squatting SC.

03-31-2005, 08:25 PM	#11
muscleboy333 IMPC Contestant Join Date: Mar 2005 Posts: 160 Recipes: 0 Rep Power: 5	Great workout!

03-31-2005, 11:27 PM	#13
sword chucks Pro Stature Join Date: Mar 2005 Location: in orange T-shirt Posts: 277 Recipes: 0 Rep Power: 6	Chest, Misc. Thursday 3-31-05 Duration 60 min Inc. dumbbell press: 65x0, 65x2 Incline barbell press: 115x6, 115x5, 125x4 pretty big PR Flat dumbbell press: 60x5 Weighted chest dips: 22.5x5, 22.5x5, 25x6!! Cubans: 15x8, 10x15, 10x15, 10x15 Int. rotation: 30x8, 35x8 Wtd. knee raise: 20x6, 20x6 stricter Decline crunch: 8, 8 Standing calf: 165x7, 175x6 DC style donkeys: 315x12 +stretching +contrast shower I am changing the chest workout to Incline BB press, dips, and a set or 2 heavy on crossovers now. Dips were powerful today. I am at a plateau on DB presses though. Also, lately my motivation has been lacking.. I mean I do my shit but I don't get psyched up as much.

04-01-2005, 05:25 PM	#15
sfiximo Pro Stature Join Date: Mar 2005 Location: a Posts: 303 Recipes: 0 Rep Power: 7	I think you are losing motivation because of the db flat plateau. Try different excercises for 2 weeks and come back to flat db pressing and set a PR, that always works to motivate me __________________ check out my journal (its somewhere in the workout log section)

04-01-2005, 11:44 PM	#17
sword chucks Pro Stature Join Date: Mar 2005 Location: in orange T-shirt Posts: 277 Recipes: 0 Rep Power: 6	Back, Forearms Friday 4-1-05 Duration 70 min Assisted pullups: 47.5x5, 57.5x6 Bent barbell row: 125x6, 125x4 V bar cable rows: 95x7 Accidentally put it in the wrong pin so it wasn't 105 V bar lat pulldown: 95x5, 90x6 Barbell Shrugs: 245x8, 265x6, 275x5 CG EZ bar shrug: 200x15, 200x14, 200x11 Rack Deadlift: 135x10, 185x6, 185x6 easy Static hold: 4 sets with 195, ~15 sec each with 10 sec rest Cable wrist curl: 105x6, 105x5, 105x4 Cable wrist ext: 50x7, 55x5, 55x4 +extreme stretching +contrast shower +metabolic work Pretty good day in the gym. Stretches felt better than the exercises. I am ditching cable rows since they seem to be stuck or something.. that accidental 95x7 was difficult. I don't think Ive ever had 275 on the bar for any lift that I can remember except for rack deads. I wanna shrug 315x3-4 soon

04-01-2005, 11:46 PM	#18
muscleboy333 IMPC Contestant Join Date: Mar 2005 Posts: 160 Recipes: 0 Rep Power: 5	Great workout, and really strong shrugs!

04-02-2005, 12:33 AM	#20
sfiximo Pro Stature Join Date: Mar 2005 Location: a Posts: 303 Recipes: 0 Rep Power: 7	good shrugs there man keep it up and 3 plates on each side wont take too long __________________ check out my journal (its somewhere in the workout log section)

04-02-2005, 09:22 PM	#22
Samsara New Member Join Date: Apr 2005 Posts: 21 Recipes: 0 Rep Power: 0	Hey, lookin good chucks. __________________ "The passionate pursuit of perfection." ---Raider926---