XPmpnII's Journal - Get Bigger & Stronger... Or Die Tryin'

XPmpnII · 04-14-2007, 07:30 AM

Will update thread later and inform you guys of my routine, a little info. about me, etc. Just wanted to get the thread up and running first so I'll have that out of the way.

Btw, this is a continuation of my journal from over at BB.com. I'm banned now, so I'll be doing it here.

I hope to have some people follow me as I make progress. I'm definitely open to any help that you guys have to offer, etc... just anything you got to say.

Like I said, though, I'll be back in here tomorrow to give you guys more information and whatnot... let you guys see where I'm at and where I left off from my journal over there.

Anyways, peace for now.

XPmpnII · 04-14-2007, 11:57 PM

Ok, so here we go...

Went downstairs just now and weighed myself. Right now, I'm sittin' at 145.5 lbs. I'd like to get up to about 170-175 lbs and then kinda go from there. Once I get there (and hopefully I will, but I think it's gonna be hard for me to go up in weight... it'll be a challenge), I'll decide on whether or not to maintain or keep going up. If I'm not satisfied, it probably won't take much more to change that... 15 lbs max. I'm not exactly positive on my height. Reason being that I guess I just suck at doing it myself, lol. I'm gonna say either 5'7 or 5'8... probably close to 5'8. I've been training for a year and 3 1/2 months. I used to only train 5 days a week (don't quite remember what my split was like), then I switched to 6 days a week at the beginning of this year, I believe (hitting everything twice a week)... but here not too long ago I switched back to 5 days a week.

Here's what my routine will be like:

M - Chest/Tris
T - Back/Bis
W - Legs
Th - Shoulders/Traps
F - Abs/(Muscle Group of Choice)

And here's what I mean by MGC. I'm gonna experiment a little and add a bit of a twist to my routine... something interesting. I'm going to pick a particular muscle group (I've already chosen triceps, btw... this all starts Monday) and work it twice a week while working everything else once a week. I'm gonna work a little extra harder on that muscle group I've chosen. I'll do this for... probably a month... and then that muscle group will go back to being worked once a week with everything else while I choose a new muscle group to be worked twice a week. You guys kinda see where I'm going with this? I hope I didn't make it too confusing, lol.

Anyways, I guess that's all I got to say for now... in a little bit, I'm going to post all my exercises and the weight I previously used so I'll know where I left off and that way I can easily keep up with it and know what I need to do for this week.

XPmpnII · 04-15-2007, 12:56 AM

Here's where I've recently left off:

Monday - Chest/Triceps:

Incline DB Press - 50lbs - 3x6
Flat Bench DB - 60lbs - 3x6
Cable Crossovers - 60lbs - 3x8
Weighted Dips - +25lbs - 3x6
Skull Crushers (excluding weight of bar) - 25lbs x 10, 25lbs x 10, 25lbs x 6
Rope Pushdown - 50lbs - 3x10

Tuesday - Back/Biceps:

Weighted Chin-ups - I'll start with +12lbs
Lying T-Bar Row - I'll start with 60lbs
Seated Cable Rows - I'll start with 110lbs
Wide-Grip Lat Pulldown - Not sure what I'll start with... Just have to try it out
Weighted Hyperextensions - 50lbs x 8 (gonna stick with this for awhile)
BB Curls - Gonna start with the bar. Gave me slight pains in my forearm last time I did it, but I'm gonna start back and progress slow and be careful with it
Hammer Curls - I'll start with 25lbs

Wednesday - Legs

Squats - 100lbs - 5x5
Leg Press - 190lbs - 3x5
Leg Extensions (one leg at a time) - 30lbs - 3x8
Leg Curls (both legs at once) - 80lbs - 3x8
Standing Calf Raises - 110lbs - 3x10

Thursday - Shoulders/Traps

Machine Military Press (Hammer Grip) - 65lbs x 8, 65lbs x 8, 65lbs x 5
DB Press - 25lbs - 3x8
Side Lateral Raises - 10lbs - 3x10
Cable Rope Rear Delt Rows - Experimented with them last workout. I'll start at 40lbs
Shrugs -120lbs - 3x8

Friday - Abs/MGC (this month it's triceps)

Knee/Hip Raise on Parallel Bars - I'll come up with a starting place
Decline Crunches w/ some medicine ball work - same as above
Weighted Dips - See above ^
Skull Crushers (excluding weight of bar) - ^
Rope Pushdown - ^

And that's it, guys.

I'll be coming back in here Monday to start with the journal. Hope to have some of you guys follow my progress and offer up help and whatnot.

**romanaz** · 04-15-2007, 03:37 AM

hey man, great to see some new faces logging here.

how come no deadlifts?

XPmpnII · 04-15-2007, 04:23 AM

Quote:

Originally Posted by romanaz

hey man, great to see some new faces logging here.

how come no deadlifts?

I guess I don't really have a reason, bro. It's just that ever since I started doing hyperextensions for my lower back and then advancing to weighted hyperextensions, I feel like it's really improved my lower back and helped so much. I'm just kinda partial to this exercise, so that's why I'd rather do them instead of doing deadlifts.

**romanaz** · 04-15-2007, 04:27 AM

personally (and mind you, I'm anti-machine as all hell) I would drop the leg ext/curls and put in various lunges and stiff leg deadlift respectively, specially since I'm only seeing 2 compounds there for legs.

XPmpnII · 04-15-2007, 04:40 AM

Quote:

Originally Posted by romanaz

personally (and mind you, I'm anti-machine as all hell) I would drop the leg ext/curls and put in various lunges and stiff leg deadlift respectively, specially since I'm only seeing 2 compounds there for legs.

How come you don't like leg extensions and leg curls?

**romanaz** · 04-15-2007, 05:07 AM

Quote:

Originally Posted by XPmpnII

How come you don't like leg extensions and leg curls?

leg extensions put pressure on the ACL. Pressure on ACL could = torn ACL which = not being able to walk and immense pain.

and leg curls? the hamstrings never ever even come close to being isolated from the glutes and lower back, so why train them that way?

XPmpnII · 04-15-2007, 05:52 AM

Quote:

Originally Posted by romanaz

leg extensions put pressure on the ACL. Pressure on ACL could = torn ACL which = not being able to walk and immense pain.

and leg curls? the hamstrings never ever even come close to being isolated from the glutes and lower back, so why train them that way?

I've never had a problem with leg extensions. I actually like them... they seem to do just fine.

I don't see how you couldn't like leg curls. If I had it my way, I'd rather do lying leg curls. I think they work your hamstrings much better than the seated leg curls... however, my gym only has the seated one.

Still, though. They seem to work fine. Aren't too many ways to work the hamstrings, you know.

**powerman2000** · 04-15-2007, 07:34 AM

Quote:

Originally Posted by XPmpnII

I've never had a problem with leg extensions. I actually like them... they seem to do just fine.

I don't see how you couldn't like leg curls. If I had it my way, I'd rather do lying leg curls. I think they work your hamstrings much better than the seated leg curls... however, my gym only has the seated one.

Still, though. They seem to work fine. Aren't too many ways to work the hamstrings, you know.

Leg curls are fine, but SLDL will cause a greater amount of muscle stimuli for growth. I've never had sore hammies from leg curls and almost always get DOMS from SLDL. DOMS can only be caused by trauma to the trained muscle/s.

**romanaz** · 04-15-2007, 01:03 PM

Quote:

Originally Posted by XPmpnII

I've never had a problem with leg extensions. I actually like them... they seem to do just fine.

I don't see how you couldn't like leg curls. If I had it my way, I'd rather do lying leg curls. I think they work your hamstrings much better than the seated leg curls... however, my gym only has the seated one.

Still, though. They seem to work fine. Aren't too many ways to work the hamstrings, you know.

Testosterone Nation - The Truth About Leg Extensions

also, ask anyone who has torn an ACL to do leg extensions with moderate to heavy weight and ask them if they feel the ACL being pulled, I'd bet money they will feel it (since they already know what the ACL being torn feels like).

Aren't to many ways to work the hamstrings?

-Wide Stance Squats
-Good Mornings (and all variations)
-Deadlifts (and all variations)
-Reverse Hyper
-Glute-Ham Raise
-Clean pulls/Snatch pulls
-Wide Stance Leg Press

**builtbeast** · 04-15-2007, 06:03 PM

changes in bold

Quote:

Originally Posted by XPmpnII

Here's where I've recently left off:

Tuesday - Back/Biceps:

Weighted Chin-ups - I'll start with +12lbs
Rack Pulls - alternating weeks
Lying T-Bar Row - I'll start with 60lbs
Seated Cable Rows - I'll start with 110lbs
Wide-Grip Lat Pulldown - Not sure what I'll start with... Just have to try it out
BB Curls - Gonna start with the bar. Gave me slight pains in my forearm last time I did it, but I'm gonna start back and progress slow and be careful with it
Weighted Hyperextensions - 50lbs x 8 (gonna stick with this for awhile) move these in between curling sets
Hammer Curls - I'll start with 25lbs

Wednesday - Legs

Squats - 100lbs - 5x5
SLDL - alternating weeks
Leg Press - 190lbs - 3x5
Leg Extensions (one leg at a time) - 30lbs - 3x8
Leg Curls (both legs at once) - 80lbs - 3x8
Standing Calf Raises - 110lbs - 3x10

And that's it, guys.

How was your progress with that routine?

Using that split, for now I'd recommend every other week Rack Pulls on back day for back thickness, and on the alternating week SLDL on leg day for hammies. Both are taxing on your lower back so do each once every two weeks to allow more time for recovery. Be sure to warm up and use correct form to prevent getting a lower back injury.

acbrits08 · 04-16-2007, 02:34 AM

I'm in this one

XPmpnII · 04-16-2007, 04:34 AM

Quote:

Originally Posted by romanaz

Testosterone Nation - The Truth About Leg Extensions

also, ask anyone who has torn an ACL to do leg extensions with moderate to heavy weight and ask them if they feel the ACL being pulled, I'd bet money they will feel it (since they already know what the ACL being torn feels like).

Aren't to many ways to work the hamstrings?

-Wide Stance Squats
-Good Mornings (and all variations)
-Deadlifts (and all variations)
-Reverse Hyper
-Glute-Ham Raise
-Clean pulls/Snatch pulls
-Wide Stance Leg Press

Ok, so I skimmed through the article... found a few quotes I'd like to share. First of all, "Whether you're a patient or not, the take-home message is the same: if you want more bang for your training buck you should be squatting, not doing leg extensions."

And I do have squats in my leg routine. Also, "I don't think that anyone is debating the fact that if you apply tension to a muscle — even if it's with a leg extension machine — you can make it grow." Like I said, I am doing squats. Trying to work my way up in weight slowly... I certainly don't wanna rush it, though. Leg extensions have never given me any sort of problem. Plus, I keep them after squats and leg press... that way my quads are already practically dead... just a little extra thing at the end, you know, to kinda finish them off.

You know what I meant about the hamstrings, though. Not many ways to work them like, say... biceps.

The hamstring curls seem to be working for me, though.

XPmpnII · 04-16-2007, 04:37 AM

Quote:

Originally Posted by powerman2000

Leg curls are fine, but SLDL will cause a greater amount of muscle stimuli for growth. I've never had sore hammies from leg curls and almost always get DOMS from SLDL. DOMS can only be caused by trauma to the trained muscle/s.

You have a link to a video of how to properly perform SLDLs? I may give them a try if I could see a video.

04-14-2007, 07:30 AM	#1
XPmpnII Pro Stature Join Date: Apr 2007 Posts: 115 Recipes: 0 Rep Power: 9	XPmpnII's Journal - Get Bigger & Stronger... Or Die Tryin' Will update thread later and inform you guys of my routine, a little info. about me, etc. Just wanted to get the thread up and running first so I'll have that out of the way. Btw, this is a continuation of my journal from over at BB.com. I'm banned now, so I'll be doing it here. I hope to have some people follow me as I make progress. I'm definitely open to any help that you guys have to offer, etc... just anything you got to say. Like I said, though, I'll be back in here tomorrow to give you guys more information and whatnot... let you guys see where I'm at and where I left off from my journal over there. Anyways, peace for now.

04-16-2007, 02:34 AM	#13
acbrits08 Pro Stature Join Date: Apr 2007 Location: MI Posts: 414 Recipes: 0 Rep Power: 72	I'm in this one __________________ Division III Football - We do it for the scars and the stories, not the fame...

04-14-2007, 11:57 PM	#2
XPmpnII Pro Stature Join Date: Apr 2007 Posts: 115 Recipes: 0 Rep Power: 9	Ok, so here we go... Went downstairs just now and weighed myself. Right now, I'm sittin' at 145.5 lbs. I'd like to get up to about 170-175 lbs and then kinda go from there. Once I get there (and hopefully I will, but I think it's gonna be hard for me to go up in weight... it'll be a challenge), I'll decide on whether or not to maintain or keep going up. If I'm not satisfied, it probably won't take much more to change that... 15 lbs max. I'm not exactly positive on my height. Reason being that I guess I just suck at doing it myself, lol. I'm gonna say either 5'7 or 5'8... probably close to 5'8. I've been training for a year and 3 1/2 months. I used to only train 5 days a week (don't quite remember what my split was like), then I switched to 6 days a week at the beginning of this year, I believe (hitting everything twice a week)... but here not too long ago I switched back to 5 days a week. Here's what my routine will be like: M - Chest/Tris T - Back/Bis W - Legs Th - Shoulders/Traps F - Abs/(Muscle Group of Choice) And here's what I mean by MGC. I'm gonna experiment a little and add a bit of a twist to my routine... something interesting. I'm going to pick a particular muscle group (I've already chosen triceps, btw... this all starts Monday) and work it twice a week while working everything else once a week. I'm gonna work a little extra harder on that muscle group I've chosen. I'll do this for... probably a month... and then that muscle group will go back to being worked once a week with everything else while I choose a new muscle group to be worked twice a week. You guys kinda see where I'm going with this? I hope I didn't make it too confusing, lol. Anyways, I guess that's all I got to say for now... in a little bit, I'm going to post all my exercises and the weight I previously used so I'll know where I left off and that way I can easily keep up with it and know what I need to do for this week.

04-15-2007, 12:56 AM	#3
XPmpnII Pro Stature Join Date: Apr 2007 Posts: 115 Recipes: 0 Rep Power: 9	Here's where I've recently left off: Monday - Chest/Triceps: Incline DB Press - 50lbs - 3x6 Flat Bench DB - 60lbs - 3x6 Cable Crossovers - 60lbs - 3x8 Weighted Dips - +25lbs - 3x6 Skull Crushers (excluding weight of bar) - 25lbs x 10, 25lbs x 10, 25lbs x 6 Rope Pushdown - 50lbs - 3x10 Tuesday - Back/Biceps: Weighted Chin-ups - I'll start with +12lbs Lying T-Bar Row - I'll start with 60lbs Seated Cable Rows - I'll start with 110lbs Wide-Grip Lat Pulldown - Not sure what I'll start with... Just have to try it out Weighted Hyperextensions - 50lbs x 8 (gonna stick with this for awhile) BB Curls - Gonna start with the bar. Gave me slight pains in my forearm last time I did it, but I'm gonna start back and progress slow and be careful with it Hammer Curls - I'll start with 25lbs Wednesday - Legs Squats - 100lbs - 5x5 Leg Press - 190lbs - 3x5 Leg Extensions (one leg at a time) - 30lbs - 3x8 Leg Curls (both legs at once) - 80lbs - 3x8 Standing Calf Raises - 110lbs - 3x10 Thursday - Shoulders/Traps Machine Military Press (Hammer Grip) - 65lbs x 8, 65lbs x 8, 65lbs x 5 DB Press - 25lbs - 3x8 Side Lateral Raises - 10lbs - 3x10 Cable Rope Rear Delt Rows - Experimented with them last workout. I'll start at 40lbs Shrugs -120lbs - 3x8 Friday - Abs/MGC (this month it's triceps) Knee/Hip Raise on Parallel Bars - I'll come up with a starting place Decline Crunches w/ some medicine ball work - same as above Weighted Dips - See above ^ Skull Crushers (excluding weight of bar) - ^ Rope Pushdown - ^ And that's it, guys. I'll be coming back in here Monday to start with the journal. Hope to have some of you guys follow my progress and offer up help and whatnot.

04-16-2007, 04:50 AM	#16
XPmpnII Pro Stature Join Date: Apr 2007 Posts: 115 Recipes: 0 Rep Power: