Training Log

[LuvsThePain]

Hey guys, I'm gonna start posting my routine each day along with my progress. Feel free to comment or critique my daily dues. Opinions are welcome.

Monday, Januarry 22, 8:00 A.M., Gold's Gym
CHEST DAY:

Warm Up - 10 minutes on the bike (mental preparation)
- 20 pushups
- 15 dips (body weight)
- Stretching

Let's get started: (30 sec. rest between sets)

Flat Barbell Bench - 185 x 12, 205 x 10, 225 x 8, 245 x 6, 275 x 4

Decline Barbell Bench - 205 x 12, 225 x 10, 245 x 8, 275 x 6
"I cycle decline into my routine every other week"

Incline Dumbell Press - 65s x 12, 70s x 10, 75s x 8, 80s x 6

Incline Flys - 40s x 12, 45s x 10, 50s x 8, 55s x 8

Peck Deck (3 pin drop) - 1st pin 120lbs to failure (4 reps)
no rest
2nd pin 100 lbs to failure (10 reps)
no rest
3rd pin 80 lbs to failure (25 reps)

Cable Crossovers - 80 each arm x 12, 80 each arm x 10, 90 each arm x 8

I'm pretty much worthless by this point. Time to head home so I can down my shake, pack some food and head to work.

[LuvsThePain]

OK, so January 23rd was supposed to be back day but I came down with the flu in the middle of the night. Pukin pukin pukin and a bad fever kept me out of the gym unfortunately. Not to mention I had to take my wife to the hospital that night because of serious dehydration. Yeah she got it too. Today's wednesday the 24th and I'm going to head to the gym and see what I can do about my back session this evening. I'm still feeling pretty week, but im keeping down food and rehydrating myself. I should be ready when it's time throw some plates around.

I'll post the back routine tonight.

[LuvsThePain]

Alright, so the flu pretty much dropped my ass HARD. I'm pissed when I get sick. It completely screwed up my weekly routine, but I made the best of it. I was forced to stay out of the gym for two days, but im making it up. Here's how the back routine went....

January 25th 2007 (post flu BACK DAY)
I'm still feeling pretty week from being sick. I decided I would just grit my teeth and push through it anyway.

WARM UP - 10 minute on the bike (mental prept)
- Stretching
- 40 wide grip chin ups
- 15 back extensions
- Stretching

WORKOUT
30 - 45 seconds rest max between each set
- Lat Pull Downs (12 x 120, 10 x 140, 8 x 170, 6 x 190)
- Seated Low Row (12 x 130, 10 x 140, 10 x 150, 8 x 170)
- Reverse Flys (12 x 25s, 10 x 30s, 10 x 35s)
- Barbell Rows (12 x 135, 10 x 155, 9 x 165, 7 x 170)
- T Bar (10 x 90, 10 x 105, 9 x 115, 8 x 135)
- Dead Lift (next week, I added deads to my routine last month and I'm still getting used to the movement. Right now I cycle it in every other week. Next month i'll cycle it in every week.)
- Wide grip hold (Do I wide grip chin up and hold at the top until failure)
- Narrow grip hold

Done and dragging my ass home.

[LuvsThePain]

Since my weekly routine got soo screwed up from the flew, I will hit arms today and get legs and shoulders on Saturday. Typically it looks like this, (Monday - chest, Tuesday - Back, Wednesday - legs, Thursday - arms, Friday - shoulders.) Unfortunately this isn't the case this week.

Friday, January 26th, 8:00 am
ARMS

WARMUP
- 10 minutes on the bike (get the blood flowin)
- 15 pull ups
- 20 dips

WORKOUT
30 - 45 seconds rest between each set

BICEPS
- Barbell Curls (12 x 70, 10 x 90, 9 x 100, 6 x 110)
- Preacher Cuirls (12 x 65, 10 x 85, 7 x 105, 5 x 115)
- Alternating Dumbell Curls "reps are per arm" (10 x 50s, 8 x 55s, 8 x 55s, 6 x 60s)
- Seated Hammer Curls (10 X 30s, 8 x 35s, 8 x 40s, 6 x 40s)
- Dropset 21s (first set 60, second set 50)
- Buddy Rope ( x 10, x 6, x 6)
The buddy rope is where you take the tricep rope and connect a handle attachment for your partner to hold on to. On the preacher bench, hold the rope in each hand in the hammer position. Do ten reps with your partner gripping the attachment and giving you resistance. Your partner should give you enough resistance so that you can barely complete each of the ten reps. KILLER

TRICEPS

- Close grip bench ( 12 x 155, 10 x 175, 8 x 195, 6 x 210)
- Skull Crushers ( 10 x 65, 10 x 85, 8 x 105, 6 x 110)
- French Press ( 10 x 50, 10 x 60, 8 x 70, 6 x 80)
- V-Bar Pull Downs ( 10 x 150, 8 x 160, 8 x 170, 6 x 190)
- V-Bar 3 pin drop x 2
- Rope Pull Downs ( 10 x 90, 8 x 100, 6 x 110, 6 x 110)

Holy shit my arms were absolutely dead by this point. I think my glycogen level dropped significantly, time to pound some food. My trieps twitched all the way to work.

[vIShuS]

hey bro, I like what your doin here and plan to continue to see how your doin with your split. everything seems to be goin well after you got the flu. I just got done gettin that stuff about a week n a half ago and I was just dead comming back into the gym. It took me another week to get back into the game and now im even stronger then I was before I got sick, (crazy huh?).

Major props on goin through the back workout post-flu. doing anything like that can be a pain, espscially if it was leg day.

hope all is going well and hope to see more of your training.

-SiSu

[Torque757]

This should be moved to the appropriate section under training logs.

[LuvsThePain]

hey bro, I like what your doin here and plan to continue to see how your doin with your split. everything seems to be goin well after you got the flu. I just got done gettin that stuff about a week n a half ago and I was just dead comming back into the gym. It took me another week to get back into the game and now im even stronger then I was before I got sick, (crazy huh?).

Major props on goin through the back workout post-flu. doing anything like that can be a pain, espscially if it was leg day.

hope all is going well and hope to see more of your training.

-SiSu


Thanks brother, I appreciate the comment. I finally feel like I've regained 100% of my strength back. It always sucks to hit a speed bump but I guess you just got to suck it up and make the best of it.

The following is my leg and shoulder day. I don't typically group legs and shoulders into the same day, but since my week was screwed up I decided that I'd make sure and have everything done by Saturday.

[LuvsThePain]

Jan. 27th 2007
2:00 PM, Saturday

LEG / SHOULDER DAY

Here we go, this is how last saturday went down. I added shoulders with my leg routine just so I made sure that I targeted each muscle group by the end of the week. Shoulders usually get their own day but I had to make due because of the screwed up week.

WARM UP:
- 15 minutes bike (get the blood flowing in the wheels)
- Lunges
- 20 non weighted squats
- Stretching

WORK OUT:
Keeping rest to a max of 45 secs. between sets..
Legs:
- Squat ( 12 x 135, 10 x 155, 10 x 175, 8 x 200, 6 x 225)
- Leg Extension ( 12 x 110, 10 x 120.5, 8 x 135, 6 x 145)
- Leg Curls ( 12 x 110, 10 x 120.5, 8 x 135, 8 x 135)
- Calf Raises ( 25 x 100, 25 x 100, 15 x 100)

"Wasn't impressed with my numbers but I was 3 days recovering from the flu"
Believe it or not, my legs were still shaking by the end. I'm planning on kicking ass with legs next time around, we'll see what happens.

Shoulders: (I did some arm circles and stretching to get some blood in the delts)
- Military Press ( 12 x 115, 10 x 125, 8 x 135, 7 x 145)
- Side Laterals ( 12 x 25s, 10 x 30s, 8 x 35s)
- Front Laterals ( 12 x 25s, 10 x 30s, 8 x 35s)
- Dumbell Rows (12 x 75, 11 x 80, 9 x 85, 8 x 90)

All done. Next Monday will be different. No flu shit, it's ass kickin time.

[LuvsThePain]

So I walked into the gym Monday with one thing in mind, busting through barriers and mental blocks. When it comes to bench, my mind has always played tricks with me and worked against me. It used to be that I could not put up the same weight as I could when there was a spotter watching. Well this monday was different, I broke through a mental barrier that has been my enemy for years. This is how it looked.

Monday, Jan 29th, 7:30 AM.
CHEST DAY

WARM UP:
- 10 minutes bike
- 20 dips body weight
- 20 pushups
- 30 reps on bench with just the bar
- Stretching

"I wanted Monday to be killer, so I made sure to get a good warm up in."

Workout:
30 - 45 seconds rest between each set

- Barbell Bench ( 12 x 185, 10 x 205, 8 x 225, 6 x 250, 4 x 280)

Here's how breaking the mental barrier went. Normally, I can't put up the last couple reps of my heavier sets without seeing the spotters fingers under the bar, even though he's not helping. On Monday I closed my eyes on the last couple reps of my 4th set, they went up hard and slow but I did it. When I finished my spotter said he didn't even touch the bar. I was stoked, so I went for a 5th set of 280 and completed all four reps without anyone touching the bar. Monday was a turning point. The rest of the workout went like this...

- Incline Barbell Bench ( 12 x 135, 10 x 155, 8 x 175, 6 x 185 )

"Need some work on my incline, but wasn't bad directly after flat bench. Not to mention that I completed each set again without the spotter doing anything."

- Dumbell Press ( 70s x 12, 75s x 10, 80s x 8, 80s x 6)

Pretty well exhausted by now, gotta keep rolling.

- Incline Flys ( 40s x 12, 45s x 10, 45s x 10 )
- Dumbell Pullovers ( 12 x 65, 10 x 70, 8 x 75)
- Cable Crossovers ( 12 x 90 "each side", 10 x 100, 8 x 110, 8 x 110)

Almost Done...

- 3 sets of wide grip dips to failure. Rest 15 seconds between each sert.

Well a day later and my chest is feeling pretty sore. GOOD. Next week I'll be incorporating either a superset or a 3 pin drop. We'll see.

[LuvsThePain]

I always love a good back day.....

Tuesday, January 30th, 7:30 AM
BACK (ooooo I can't freakin wait)

WARM UP:
- 10 minutes bike (head phones on)
- 45 wide grip chins
- 20 back extensions (gets blood flowing in my lower back)
- Stretching

WORKOUT:
- Lat Pulldowns ( 12 x 130, 10 x 140, 8 x 170, 6 x 200)
- Iso Lateral High Row ( 12 x 230, 10 x 270, 8 x 310, 6 x 360)
- Cabl Low Row ( 12 x 140, 10 x 150, 8 x 160, 6 x 180)
- Revers Back Flys ( 12 x 35s, 10 x 40s, 8 x 40s)
- Barbell Rows ( 12 x 155, 10 x 175, 8 x 185, 6 x 205)
- Partial Dead Lift (10 x 185, 10 x 205, 6 x 225, 3 x 315)
- Close Grip Chin Hold ( Pull up to chin level and hold to failure)
- Wide Grip Chin Hold

It was an excellent workout for me. I'm pretty new to deads and I'm hoping to get my numbers up higher soon. I've been practicing perfect form on partials so hopefully I can start doing them off the floor soon. The day after this workout my back was pretty sore, in a good way!

[LuvsThePain]

Alright, time to get caught up with my log. Today I'm going to post my leg day, arm day, and shoulder day in the next three posts. Read on...

January, 31, 2007
7:30 AM

LEGS

WARM UP:

- 10 min. bike
- 20 x unweighted squats
- Stretching

WORKOUT:
Rest: No more than 30 seconds

- Squat ( 12 x 155, 10 x 185, 8 x 205, 6 x 235)
- Leg Ext. (12 x 112.5, 10 x 125, 8 x 137.5, 6 x 162.5)
- Leg Curls ( 12 x 112.5, 10 x 125, 8 x 150, 6 x 162.5)
- Calf Raises ( 25 x 90, 25 x 90, 25 x 90)
- Lunges ( non stop for 5 minutes )

It looks short but it got the job done. Due to the limited amount of rest, the intensity was very high. Next week however I plan to put more emphasis on calves. I also plan on adding a leg press to the work out.

[LuvsThePain]

So the buddy rope from my last bicep routine just about killed me. Doing a set of ten followed by two sets of six where you can barely complete each rep is nothing less than ball busting. My biceps felt like they had finally recovered by the time I reached my back routine. Here's how this weeks bicep and tricep routine went.

February 1, 2007
7:00 AM

WARM UP:
- 7 min. bike
- 20 push ups
- 15 pull ups
- Unweighted Barbell Curl x 20

WORK OUT:
Biceps

- Alternating Dumbell Curls ( 12"each arm" x 55s, 10 x 60s, 8 x 65s, 6 x 70s)
- Barbell Curls ( 12 x 60, 10 x 80, 8 x 100, 6 x 110, 4 x 120)
- Preacher ( 12 x 65, 10 x 85, 8 x 105, 6 x 125)
- Hammer with Rope on Preacher Machine ( 10 x 70, 8 x 70, 8 x 70, 6 x 80)
- Run the Rack (NO rest between each set, 8 x 45s, 8 x 40s, 8 x 35s, 8 x 30s, 8 x 25s, 8 x 20s) OUCH!
- Dropset 21s, ( First set with 70 - no rest - second set with 50)

Triceps

- Close Grip Bench (12 x 155, 10 x 185, 8 x 205, 6 x 225)
- Skull Crushers ( 12 x 65, 10 x 85, 8 x 105, 6 x 115)
- French Press ( 12 x 65, 10 x 85, 8 x 105, 6 x 115)
- Straight Bar Pull Downs (12 x 140, 10 x 160, 8 x 170, 6 x 190)
- Rope Pull Downs "20 second extended hold at the end of each set"
(10 x 80, 10 x 90, 8 x 110, 6 x 110)
- Dips ( 3 sets to failure)

It was overall a killer arm workout. My training partner actually collapsed after the bicep dropset 21s. I picked him back up and we kept rolling!

[LuvsThePain]

OK, sorry for the late post, but here's last friday's shoulder routine. It was short and sweet and got the job done.

WARM UP:
- 10 minutes bike
- 20 Dips (bodyweight)
- 15 x barbell military press (just the bar)
- Stretching

WORKOUT:
- Military Press "behind the neck" ( 95 x 12, 115 x 10, 135 x 8, 135 x 8)
- Side Lateral Raises ( 20s x 12, 25s x 10, 30s x 8, 30s x 8)
- Front Lateral Raises ( 20s x 12, 25s x 10, 30s x 8, 30s x 8)
- Dumbell Rows ( 75 x 12, 85 x 10, 90 x 8, 95 x 8)
- Revers Flys "single arm cable, pulling bottom to top" (40 x 12, 50 x 10,
50 x 10)
- Machine Side Laterl Raise (75 x 12, 90 x 10, 100 x 8, 120 x 6, 130 x 4, 140 x 3, 150 x 3)
This was a pretty good exercise to end on. Balls to the wall, shoulders burning. I don't incorporate machines too often, but this one has done well.

So Friday's over and it's time for the weekend, time to heal and repair so that I'm ready for Monday.

[vIShuS]

hey bro, its been a while since ive been back lookin at your journey. Ive been out on business for a while. Looks like you have some ass-kickin workouts lined up for yourself. Im considering to actually write some of these down and take them up myself in the gym.

Do you have a supplement plan/stak that you take at the present?

-SiSu

[LuvsThePain]

hey bro, its been a while since ive been back lookin at your journey. Ive been out on business for a while. Looks like you have some ass-kickin workouts lined up for yourself. Im considering to actually write some of these down and take them up myself in the gym.

Do you have a supplement plan/stak that you take at the present?

-SiSu

Hey, glad to hear you're interested in the workouts! They're working great for me so far. As far as supplments go, I'm taking Animalpak in the morning before my work out. Post work out I have a whey protein isolate shake about 50 grams and another one 1 hour before I go to bed. Other than that, I drink plenty of water and eat healthy every 2 hours.

[LuvsThePain]

So I've fallen behind on my logs again. Good thing I've been recording my numbers! Today's date is February 7th, 2007. The next three posts will be how my last three days have gone.

February 5th, 2007
CHEST DAY

I decided to switch up my rep scheme a little bit this week for chest.

WARM UP:
- 10 minutes bike
- 20 dips
- 20 pushups
- 20 reps flat bench with just the bar
- stretch

WORKOUT:
resting 30 seconds between each set
- Flat Barbell Bench ( 185 x 12, 205 x 10, 225 x 8, 245 x 8)
- Incline Barbell Bench ( 135 x 12, 155 x 10, 175 x 8, 190 x 8)
- Dumbell Flat Bench ( 65s x 10, 75s x 8, 75s x 8)
- Incline Flys ( 40s x 10, 45s x 8)
- Flat Flys (40s x 10, 45s x 8)
- Pec Deck (3 pin drop x 2 no rest)
- Dumbell Pullovers ( 65 x 10, 75 x 10, 80 x 10)
- Cable Crossovers ( 70 each side x 12, 80 x 10, 90 x 10)

I know it seems like a lot just for the chest, but this routine has been working very well for me and the gains haven't stopped. However, next week I plan on switching up the order of the exercises. Perhaps I'll begin with incline next week so that I can put up higher numbers.

[LuvsThePain]

So my back day just happened to be an off day for me. I don't really know why? Maybe I didn't sleep good enough the night before, didn't drink enough water, or maybe it was stress. I'm not sure what it was but we all have one on occasion. My strength didn't feel up to par, but I gritted my teeth, pushed forward and did the best I could.......

WARM UP:
- 10 minutes bike
- 45 wide grip pull ups (sets to failure)
- 15 back extensions
- stretching

WORKOUT:
- Lat Pull Downs ( 130 x 12, 150 x 8, 160 x 8, 180 x 5)
- Cable Low Row ( 140 x 12, 150 x 10, 160 x 8, 170 x 6)
- Iso High Row ( 230 x 12, 270 x 10, 320 x 8, 360 x 5)
- Barbell Row ( 135 x 12, 155 x 10, 185 x 7, 185 x 6)
- Dead Lift ( 135 x 12, 185 x 10, 225 x 10, 275 x 5)
- Reverse Flys Machine ( 40 x 12, 50 x 10, 50 x 10, 60 x 8)
- Wide Grip Pull Ups ( 10 , 8 , 8 , 5 ........... WEAK!)

Well I did my best, but im pissed. This will just fuel me for my next back session. It's gonna be war :)

[vIShuS]

Is your training style right now for bulking or are you starting to go into pre-contest? Just wondering, and since I just brought up the subject of pre-contest, I wanted to ask you if you've been in any so far since you've started bodybuilding?

-SiSu

[LuvsThePain]

Is your training style right now for bulking or are you starting to go into pre-contest? Just wondering, and since I just brought up the subject of pre-contest, I wanted to ask you if you've been in any so far since you've started bodybuilding?

-SiSu

Right now my training style is for bulking. Im currently at 233 lbs. and <10% bodyfat, 6 foot 3. My goal is to hit 250 lbs and keep the body fat low. I'm just trying to train my ass off right now and eat right so that I can continue gaining quality muscle. As far as contests go, I haven't actually been in any yet. Although the trainer at Gold's keeps telling me I should compete. I'm considering competing in the Empire Classic here in Washington in 2008. This should give me time to hit my 250 lb. mark and start carving. That's the plan anyway, I guess we'll see how it goes.

[vIShuS]

Right now my training style is for bulking. Im currently at 233 lbs. and <10% bodyfat, 6 foot 3. My goal is to hit 250 lbs and keep the body fat low. I'm just trying to train my ass off right now and eat right so that I can continue gaining quality muscle. As far as contests go, I haven't actually been in any yet. Although the trainer at Gold's keeps telling me I should compete. I'm considering competing in the Empire Classic here in Washington in 2008. This should give me time to hit my 250 lb. mark and start carving. That's the plan anyway, I guess we'll see how it goes.




The trainer at my school is a bodybuilder and also suggested I get into a competition this comming summer (Best of Midwest). Just wanted to know if you have any clue how to make a routine/music choice? or do you even know what to do yet? I dont want to sound annoying or anything, im just anxious about everything now as its all comming into action for me. thanks.

-SiSu

[LuvsThePain]

I decided that I'd up the intensity in my leg routine. I was feeling pretty strong this day and put up more weight than normal.

WARMUP:
- 10 minutes bike
- Squat 25 x bar
- Lunges
- Stretching

WORKOUT: hit the throttle and drop the clutch! Like always, no longer than 30 seconds rest...period...

Squats: (185 x 12, 205 x 10, 225 x 8, 275 x 6) "we're going for 300 next week"
Leg Extension: (137.5 x 12, 150 x 10, 162.5 x 8, 175 x 6)
- Leg Extension 3 pin drop x 2....
Leg Curls: (125 x 12, 150 x 10, 162.5 x 8, 162.5 x 8)
- Leg Curl 3 pin drop x 2....
Seated Calf Raise: (25 x 90, 25 x 90, 25 x 90, 25 x 90)
Standing Calf Raise: ( 3 sets of 40 reps on board)

So pulling pins just about had me running for the sink. I kept it down though. Walking to the car was comical, I looked like I had a stick up my ass.

[LuvsThePain]

The trainer at my school is a bodybuilder and also suggested I get into a competition this comming summer (Best of Midwest). Just wanted to know if you have any clue how to make a routine/music choice? or do you even know what to do yet? I dont want to sound annoying or anything, im just anxious about everything now as its all comming into action for me. thanks.

-SiSu


Sorry man, I don't know much about making a routine and choosing music. I know that Arnold's routine was always very smooth and graceful. He always treated his routine as a work of art. My suggestion would be to ask the trainer at your school, he probably knows a little bit about it.

[LuvsThePain]

So on arms day I decided to switch things up. I usually hit biceps first, then triceps, and forearms last. Today however, I did triceps first and biceps second. What a differance! I haven't had a pump like the one I had during this workout in a long time.

WARM UP:
- 10 minutes bike
- 20 pushups
- 15 pullups
- stretching

WORKOUT: you all know the drill.... 30 secs. rest max between sets.

Triceps -
- Close Grip Bench ( 155 x 12, 185 x 10, 205 x 8, 205 x 6)
- Skull Crushers ( 65 x 12, 85 x 10, 95 x 8, 105 x 8)
- Single Dumbell Overhead ( 75 x 10, 80 x 10, 85 x 8, 85 x 6)
- V Bar Cable Pulldowns ( 150 x 10, 160 x 10, 180 x 8, 180 x 6)
- Rope Pull Downs (120 x 12, 130 x 10, 140 x 8, 150 x 6) 20 sec. hold last rep
- SUPER SET
- One arm dumbell overhead (25 x 10, 30 x 8, 35 x 8)
- One arm kickback (25 x 10, 30 x 8, 35 x 8)
- Close Grip Dips till failure x 3

Biceps -
- Alternating Dumbell Curls ( 55s x 10, 60s x 8, 65s x 8, 70s x 7) reps are for each arm
- Seated Preacher Hammer Cable Curls with Rope ( 60 x 10, 70 x 10, 80 x 8, 100 x 6)
- Barbell Curls (80 x 10, 90 x 10, 100 x 8, 120 x 6)
- Preacher Curls ( 75 x 10, 85 x 10, 105 x 8, 115 x 6)
- Dropset 21s (first set with 70, second set with 60)
- Buddy Curls ( 65 x 12, 65 x 11, 65 x 10, 65 x 9.... u get the idea)
for buddy curls I rest the amount of seconds in reps i just did. Ex. after 12 reps rest 12 seconds, after the second set of 11 reps rest 11 seconds... Yeah it hurt.

Forearms:
- Machine Grip ( 90 x 60, 90 x 55, 90 x 46, 90 x 35)
- Wrist curls ( 50 x 10, 50 x 10, 50 x 10) nice and slow

Switching things up this time worked great. I was stronger in the exercises that I'm normally weeker in and the pump was GREAT! I couldn't even come close to touching my shoulders afterwards. Arms would go to 90 degress and thats it.

[LuvsThePain]

I'm going to do my best to get my log up to date in a couple days. Yeah that's why I write shit down. Anyway, expect to see everything current by Friday.

[vIShuS]

So on arms day I decided to switch things up. I usually hit biceps first, then triceps, and forearms last. Today however, I did triceps first and biceps second. What a differance! I haven't had a pump like the one I had during this workout in a long time.

WARM UP:
- 10 minutes bike
- 20 pushups
- 15 pullups
- stretching

WORKOUT: you all know the drill.... 30 secs. rest max between sets.

Triceps -
- Close Grip Bench ( 155 x 12, 185 x 10, 205 x 8, 205 x 6)
- Skull Crushers ( 65 x 12, 85 x 10, 95 x 8, 105 x 8)
- Single Dumbell Overhead ( 75 x 10, 80 x 10, 85 x 8, 85 x 6)
- V Bar Cable Pulldowns ( 150 x 10, 160 x 10, 180 x 8, 180 x 6)
- Rope Pull Downs (120 x 12, 130 x 10, 140 x 8, 150 x 6) 20 sec. hold last rep
- SUPER SET
- One arm dumbell overhead (25 x 10, 30 x 8, 35 x 8)
- One arm kickback (25 x 10, 30 x 8, 35 x 8)
- Close Grip Dips till failure x 3

Biceps -
- Alternating Dumbell Curls ( 55s x 10, 60s x 8, 65s x 8, 70s x 7) reps are for each arm
- Seated Preacher Hammer Cable Curls with Rope ( 60 x 10, 70 x 10, 80 x 8, 100 x 6)
- Barbell Curls (80 x 10, 90 x 10, 100 x 8, 120 x 6)
- Preacher Curls ( 75 x 10, 85 x 10, 105 x 8, 115 x 6)
- Dropset 21s (first set with 70, second set with 60)
- Buddy Curls ( 65 x 12, 65 x 11, 65 x 10, 65 x 9.... u get the idea)
for buddy curls I rest the amount of seconds in reps i just did. Ex. after 12 reps rest 12 seconds, after the second set of 11 reps rest 11 seconds... Yeah it hurt.

Forearms:
- Machine Grip ( 90 x 60, 90 x 55, 90 x 46, 90 x 35)
- Wrist curls ( 50 x 10, 50 x 10, 50 x 10) nice and slow

Switching things up this time worked great. I was stronger in the exercises that I'm normally weeker in and the pump was GREAT! I couldn't even come close to touching my shoulders afterwards. Arms would go to 90 degress and thats it.



hey man, I was lookin over your workout here, and I keep askin myself "do you feel overtrained at all? your doing a crpaload of sets for every bodypart while im lookin over your log. Im not trying to bring you down or throw crap at you about your workout, because im not, I just wanted to ask you if you ever get overtrained from all of it? I usually do HALF of what you do and feel dead after that! (haha).

[LuvsThePain]

hey man, I was lookin over your workout here, and I keep askin myself "do you feel overtrained at all? your doing a crpaload of sets for every bodypart while im lookin over your log. Im not trying to bring you down or throw crap at you about your workout, because im not, I just wanted to ask you if you ever get overtrained from all of it? I usually do HALF of what you do and feel dead after that! (haha).

No offense takin brother. I appreciate your concern. I was wondering when someone was going to ask about the volume in my workout. So here's the explanation.... I'd been a competitive swimmer for the past 13 years. I was unable to continue with it after my junior year of college due to my classes conflicting with practice and an asshole coach that was inflexible with what time i could practice. Anyway, for the past 13 years my body has grown accustomed to working it's ass off at least twice a day sometimes three times a day 2 hours at a time. You can imagine what kind of appetite I had! My freshman year of college my assistant coach encouraged me to incorporate weight lifting into my training schedule. So for my first 3 years of college I had 2 practices a day at 2 hours each, and I would have a 1.5 hour weight lifting session in between practices. This is what originally got me addicted to the iron game. Practices in college were intense, one of which was a 13,000 yard mind grinder, bustin your ass the entire time just so you can get 4 to 5 seconds rest here and there. Believe it, I could send you the entire layout of the workout.

Anyway, what I'm trying to get at here is that my body has adapted to taking large amounts of punishment over the years. After my junior year, when I was told I would be unable to swim, I put all of my time, energy and passion into the iron game. Being young and inexperienced, this resulted in a lot of trial and error experiences. At one time I was overtrained. I was hitting each body part 3 times a week, 2 hours in the gym, and this included super sets, giant sets, pyramids, etc..... Well I quickly learned that this was a bit tooo much, once my growth stopped abruptly and I was loosing strength and focus fast. So over the years my workout has been refined as a result of educating myself about proper nutrition, rest and recovery.

Right now, I believe I've found a good workout split with the "hit each body part once a week" method. I admit that yes, my workout contains a lot of volume, but the workout never goes beyond 1.5 hours. So far, my body has been steadily growing at a fairly quick rate. I've gained about 8 lbs. within less than a year (not fat gain by the way).

So now you know a little about my background and how I got to the workout split that I am now using. I've found that my chest, back and arms respond the best with heavy high volume workouts. I've tested going up and down in volume with these body parts, and this seems to work the best for me currently. My legs and shoulders however do not require a lot of punishment in order to grow. Why?.... Not completely sure but oh well. I don't use near as much volume for legs and shoulders.
But I hope that answers your question a little. I'm keeping a close eye on my progress and growth and have been listening to my body in order to avoid overtraining. So far the split has been working fantastically. Believe it or not, I don't have a slinky lanky swimmer build anymore. I'm closer to my goal of 250 lbs. body weight than ever before.

[vIShuS]

No offense takin brother. I appreciate your concern. I was wondering when someone was going to ask about the volume in my workout. So here's the explanation.... I'd been a competitive swimmer for the past 13 years. I was unable to continue with it after my junior year of college due to my classes conflicting with practice and an asshole coach that was inflexible with what time i could practice. Anyway, for the past 13 years my body has grown accustomed to working it's ass off at least twice a day sometimes three times a day 2 hours at a time. You can imagine what kind of appetite I had! My freshman year of college my assistant coach encouraged me to incorporate weight lifting into my training schedule. So for my first 3 years of college I had 2 practices a day at 2 hours each, and I would have a 1.5 hour weight lifting session in between practices. This is what originally got me addicted to the iron game. Practices in college were intense, one of which was a 13,000 yard mind grinder, bustin your ass the entire time just so you can get 4 to 5 seconds rest here and there. Believe it, I could send you the entire layout of the workout.

Anyway, what I'm trying to get at here is that my body has adapted to taking large amounts of punishment over the years. After my junior year, when I was told I would be unable to swim, I put all of my time, energy and passion into the iron game. Being young and inexperienced, this resulted in a lot of trial and error experiences. At one time I was overtrained. I was hitting each body part 3 times a week, 2 hours in the gym, and this included super sets, giant sets, pyramids, etc..... Well I quickly learned that this was a bit tooo much, once my growth stopped abruptly and I was loosing strength and focus fast. So over the years my workout has been refined as a result of educating myself about proper nutrition, rest and recovery.

Right now, I believe I've found a good workout split with the "hit each body part once a week" method. I admit that yes, my workout contains a lot of volume, but the workout never goes beyond 1.5 hours. So far, my body has been steadily growing at a fairly quick rate. I've gained about 8 lbs. within less than a year (not fat gain by the way).

So now you know a little about my background and how I got to the workout split that I am now using. I've found that my chest, back and arms respond the best with heavy high volume workouts. I've tested going up and down in volume with these body parts, and this seems to work the best for me currently. My legs and shoulders however do not require a lot of punishment in order to grow. Why?.... Not completely sure but oh well. I don't use near as much volume for legs and shoulders.
But I hope that answers your question a little. I'm keeping a close eye on my progress and growth and have been listening to my body in order to avoid overtraining. So far the split has been working fantastically. Believe it or not, I don't have a slinky lanky swimmer build anymore. I'm closer to my goal of 250 lbs. body weight than ever before.


wow........how to respond to this.......man i give you major props on your journey to becoming what you are today. I too was once a swimmer when i was younger, but not to the intensity and crazy level of college. thats pretty damn amazing to hear you were a swimmer (no offense, it just surprised me), and its a good thing you are stayin active n fit and even better you're doing it with iron. also, im wondering what your diet is as of now? as a 250 lb build is pretty damn big for me. im only 17 and weigh 215, hoping to get to 225-230 by the end of winter/school year. also, im guessing you're still in college? if not I just wanted to ask you about your routine of training and times you ate/how you got to where you are today during college? thanks for all the info man.

-SiSu

[LuvsThePain]

Warm Up:
- 10 minutes bike
- 15 dips
- 20 pushups

Workout:
- Behind the Neck Military Press ( 95 x 12, 115 x 10, 135 x 8, 140 x 6)
- SUPER SET front laterals and side lateral raises
- Front Lateral (25 x 10, 25 x 10, 30 x 8)
- Side Lateral (25 x 10, 25 x 10, 30 x 8)
- One Arm Dumbell Row ( 75 x 12, 80 x 10, 90 x 8, 95 x 6)
- Machine Side Laterals ( 80 x 12, 90 x 10, 100 x 8, 120 x 6, 140 x 4, 140 x 4) Good exercise to end on!

[LuvsThePain]

wow........how to respond to this.......man i give you major props on your journey to becoming what you are today. I too was once a swimmer when i was younger, but not to the intensity and crazy level of college. thats pretty damn amazing to hear you were a swimmer (no offense, it just surprised me), and its a good thing you are stayin active n fit and even better you're doing it with iron. also, im wondering what your diet is as of now? as a 250 lb build is pretty damn big for me. im only 17 and weigh 215, hoping to get to 225-230 by the end of winter/school year. also, im guessing you're still in college? if not I just wanted to ask you about your routine of training and times you ate/how you got to where you are today during college? thanks for all the info man.

-SiSu

Thanks for the props bro. It's cool to hear you used to swim too, so you have an idea as to what it's like. My diet right now consists of eating medium sized meals every 2 hours. I'm not really counting carbs or grams of proteing at the moment, (although i probably should be). Pre workout in the morning I have 1/2 cup of oats mixed with 1 cup of milk and then my PAK. I'm usually in the gym at about 7:30am and out no later than 9:00am. Post workout I usually have my protein shake and a 4 egg omelett with peanutt butter toast. Lunch and dinner meals vary every day. I usually pack a couple sandwhiches and a thick slice of beef roast with rice. My lunch is always broken up into two meals instead of one. I also have 1 large dinner at night which my wife makes, so i can't be too picky. She does a good job at fixing me healthy stuff with plenty of meat though. About an hour after dinner I take another protein shake (whey isolate) mixed with 2% milk.

I actually just graduated college last May. So it's out into the real world now. During college it didn't matter how busy I was, I always made time to get in and lift. Even if that meant getting up really early in the morning. Like I said before, it took a lot of trial and error in order to get where I am now. It's all been a big learning experience for me, one which I can't get enough of. I hope that answers your questions bro.

P.S. 17 years old and 215lbs. is great! Do u know your bf%? Keep it up man.

[vIShuS]

Warm Up:
- 10 minutes bike
- 15 dips
- 20 pushups

Workout:
- Behind the Neck Military Press ( 95 x 12, 115 x 10, 135 x 8, 140 x 6)
- SUPER SET front laterals and side lateral raises
- Front Lateral (25 x 10, 25 x 10, 30 x 8)
- Side Lateral (25 x 10, 25 x 10, 30 x 8)
- One Arm Dumbell Row ( 75 x 12, 80 x 10, 90 x 8, 95 x 6)
- Machine Side Laterals ( 80 x 12, 90 x 10, 100 x 8, 120 x 6, 140 x 4, 140 x 4) Good exercise to end on!


just wanted to ask you about two of your lifts here. the first one is the dumbell rows; do you do them on delt and back day? or just for delts? the second on is the machine side laterals; is that on the cable crossover machine? or is it on a specific machine (hammer strength?) just wanted to know.

P.S.- Im scheduled to figure bodyfat % before I start to diet (in about 2-3 months) thanks for the info.

-SiSu

[LuvsThePain]

just wanted to ask you about two of your lifts here. the first one is the dumbell rows; do you do them on delt and back day? or just for delts? the second on is the machine side laterals; is that on the cable crossover machine? or is it on a specific machine (hammer strength?) just wanted to know.

P.S.- Im scheduled to figure bodyfat % before I start to diet (in about 2-3 months) thanks for the info.

-SiSu

Sorry it took so long. I've been keeping logs with the ATP project M. So I normally do dumbell rows only on delt day. I feel that my back routine doesn't need another exercise, considering my rear delts are always fried at the end. So I use the dumbell row on shoulder day so that I know that I hit all three heads.

As for the machine side laterals, it's actually on a hammer strength machine. it's pretty cool actually. It works as a side lateral raise exercise. You fit between two padded arms which your elbows go underneath. You start with your elbows at your side and raise them up until your arms are parralell to the floor. There's a pretty large weight stack that you can mess with. Overall I've been pleased with it.

[vIShuS]

Hey man, I see your part of the Henchmen now! Its good to see that. Just wanted to give you some props on that and hope your training and dieting is going well.

-SiSu