View Full Version : Big_Country's Journey to the Top
Big_Country87
10-27-08, 2:37 pm
Hey guys and gals, I figured it was time to post a journey for you all to read and give me feedback on. I have only been in the Gym for a lil over a yr now. When i started i weighed in at 280lbs and 35.5% BF, lil over a yr later im 200lbs and 11% BF. Right now im finishing up my bulk cycle i am going to start dieting down begining of Dec for my first Show. Im a full time college student who works in the same gym i train so that helps a lot.
My Split looks like this
Monday-Quads,Calves, Forearms
Tuesday-Shoulders, Tris
Wenesday-Back, Hams
Thursday-Chest,Bi's,Calves
Friday-Off
Sat-Start Week over
Diet looks like this, i dont really count calories just go by how my body feels
6:30 Am: 8 Whole Eggs, Can of tuna, 1 cup Oats, and pak
9:30 Am: 2 PB&j's, Whey Shake 48 grams
11:00 Am: Workout
12:15 PWO Shake
2:00 PM Some sort of beef, sweet potatoe, and green beans
5:00 Pm 10 oz Chicken, Brown Rice, Green Beans
9:15 Pm 2 scoops Casien, 8 oz Low fat milk, 1 scoop sugar free Ice Cream and 1 spoonfull Natural PB Shake before bed
I push it hard in the gym i see some results not alot but i try everyday so i know one day i will get the gains i deserve, Been a animal fan since the first day i went to the gym and i love the brother hood in here so thanks again
Big_Country87
10-27-08, 2:42 pm
Today was leg day and it looked like this
leg Extensions
100-10
130-10
245-2
100-20(All one set)
2 sets
Leg Press
4 Plates each side-10
5 plates Each side-10
6 plates-10
7 plates-10
Squats
135-10
225-10
315-5
legs were done then
lunges
135 4 sets 10 each leg
Seated Calf Raises
3 plates-25 reps(3 sets)
Standing Calf Raises
300-20
400-20
500-20
Then did forearms, followed by 10 min stair stepper(bad idea) lol
Big_Country87
10-28-08, 8:44 pm
Today was shoulders(one of my fav days)
Seated Military Press
115-12
155-12
185-10
205-8
Arnies
45-10
55-10
60-10
65-10(with ease next week gotta go heavier)
Side Lateral Raises
20-10 each arm
25-10
30-10
40-10
Bent over lateral Raises SuperSeted with Reverse Pec Deck
4 sets of 10-12
Barbell Shrugs
135-25
205-20
255-15
315-10
355-6
on to Tris
Incline Skull Crusher with Ez Bar
45-20
75-15
115-10
Bench Dips
BW-10
25lbs-10
45lbs-18
Rope Pressdown
120-10
180-10
220-8
Off to the locker room for a some torrent mmmmm great workout tomorrow is Back and Hams
BEASTOFRAGE
06-09-09, 1:44 am
glad to see you here brother!
TB
BEASTOFRAGE
06-09-09, 1:45 am
oh...and did you see the blackouts and hear the earthquakes brother?
TB
Big_Country87
06-10-09, 1:38 am
you know as a matter of fact my power did go out late sunday night something about someone doing it big down in bama
BEASTOFRAGE
06-10-09, 5:13 am
you know as a matter of fact my power did go out late sunday night something about someone doing it big down in bama
damn right brother...oh and sorry about that...LOL!
TB
Big_Country87
06-10-09, 11:18 am
oh no worries at least it went out because there was a monster doing big things and changing the world one rep at a time
BEASTOFRAGE
06-11-09, 2:49 am
oh no worries at least it went out because there was a monster doing big things and changing the world one rep at a time
damn right brother!
TB
Big_Country87
03-26-11, 10:54 pm
so its been a long long time since I posted anything on this site, not that I have forgotten about my Animal brothers but I have just been through alot. Not saying my problems are worse than anyone else in the world. As I sit here just a lil over a hr till my 24th birthday, trying to figure out if were to turn from here. I love the iron game its the second biggest thing in my life, second to my 6 month old son. I live for the iron, I trian my ass off in the gym and try and get enough rest any of you with children understand. The number one thing I suck at is my nutrition im not trying to make excuses I just have to be honest with myself and admit that my diet is the reasons my progress in the gym is not always what I hoped for. In the past I trained like a bodybuilder, then I decided to go for a powerlifting meet randomly and to my happiness I placed first in my 242 weight class not with a very high total but I trained hard for it and never gave up and it payed off. Now Im back to my bodybuilding roots and got a great training partner my nutrtion is not spot on but much much better and my gains are coming faster and faster. I will be around for a long time and with the support of my brothers here, I will start posting my progress on here for you guys to read and help me along
Big_Country87
03-29-11, 10:27 am
So blasted wheels yesterday it looked like this....
Squats Supersetted with Close stance leg press
315x10,700x15
405x10,700x15
495x8, 700x10
Walking Lunges
50db 20 yrds up and back
70db 20 yrds up and back
100db 20 yrds up and back
Stiff leg
225x10
275x8
315x6
Lying Leg Curls
80x12
60x20
120x6
Abs
legs are blasted already, I got chest here in a couple hrs I will post how well that session goes
Big_Country87
03-31-11, 8:25 pm
well its been a rough week in the gym been killing myself, so far I got a pr on becnh at 225 for 17 1/2 and incline dumbells 120x6, yesterday was back day and we killed it tons of rows and pull ups and pull overs, and today we had shoulders and i love the feeling of not being able to lift mr ams above my head, tomorrow is arms so i will post the workout for you, till then eat big and train insane
Big_Country87
05-19-11, 10:00 am
Monday- Legs first day of juggernaut training 5 sets of 10 at 60%
Squats- 245x5x10
Walking DB Lunges- 40's 15yds
60s 15yds
80's 15yds
Lying Leg Curls- 110 3x15
GHR 3xBW
Ab wheel 3x10
Big_Country87
05-19-11, 10:01 am
Wednesday- Chest
Bench 190x5x10
Incline Bench 135x10
185x10
225x8
255x6
Dips 50 total BW
Hanging Leg Raises 3x10
Big_Country87
05-19-11, 11:09 pm
Today was deads
Deads 225x5x10
BB rows 135x10
185x8
225x8
315x6
365x6
Low cable rows
GHR situps
33in Box jumps 50 total
Big_Country87
05-23-11, 2:13 pm
Restarted my juggernaut training after buying ebook
3min jump rope
Stretching
3x15 24in box
Square 245x10,10,10,10,15
Lying leg curls 3x12
Weighted decline situps
Pucked my guts out after so all in all great session
I'm gonna be hopping on the Juggernaut Method after my upcoming meet. Subbed to see how things work out for you!
Big_Country87
05-23-11, 5:27 pm
Glad to have ya!, thanks for your support brother
Big_Country87
05-27-11, 4:45 am
Bench session 5/26/11
Juggernaut method
Bench 205x4x10
205x1x18
Incline dumbbell
75,100,65,110
Flyes
35,45,55
Bw dips
10,10,14
Chest supported rows
100,140,180
Big_Country87
05-27-11, 8:58 pm
Today did a lil crossfit
21 deads 225
21 24in box jumps
15 deads 225
15 24in box jumps
9 deads 225
9 24in box jumps
Did it for a time of 9:30
Big_Country87
05-29-11, 9:23 am
Lil side note after reading Bruiser's tips I went out and bought some digestive enzymes from my local wal-mart already after taking them with each meal today I can honestly say I can feel my body breaking the food down very quickly and I'm getting hungry much faster than I'm used to so all in all so far well worth the money
Big_Country87
05-31-11, 10:14 pm
Week 2 of juggernaut bench session
225x2x10
225x1x18
Incline
135x15
185x15
225x15
Cable crossovers
60x3xfailure
Dips
BWx15
BWx15
+25lbsx12
BWx8
Big_Country87
06-01-11, 6:48 am
Week 2 squats
24in box jumps
6 sets of 3
185x5
225x5
275x2x10
275x1x13
GHR
BWx3x10
Weighted decline situps
3x15
Big_Country87
06-03-11, 12:45 pm
Week 2 deads
185x5
225x5
245x2x10
245x1x24
Lying leg curls
3x15
Hanging leg raises
5x12
Big_Country87
06-06-11, 8:10 am
So first crack out if the barell today 6 am in the gym doing my third week of juggernaut training this the all out week so it went like this
5 min stationary bike
5 min stretch/warmup
6x3 24in box jumps
Squats
205x5
245x3
275x1
300x12 deep deep squats
GHR
4x5 BW
weighted decline situps
3x15
Squats felt great today pleased with the depth, I will continue training for depth that way on meet day my depth will not be a issue
Big_Country87
06-08-11, 7:19 am
Bench session 6/8/11
5 min stretch/warmup
135x2x15
155x5
185x3
225x1
245x16
Dips
BWx18
+45x12
+45x8
BWx10
BB row
135x15
185x12
225x8
Front plate raise
45x3x12
Band pull apart
3xfailure
And some ab work
I'm glad to hear that you're enjoying the benefits of the digestive enzymes. With the extra food you're taking in and the way that you're training you should be seeing some serious size and strength gains. Good luck.
Big_Country87
06-08-11, 4:52 pm
I am seeing great results so far I started my training light and I have been making sure my form is on point but thanks again brother for your kind words and all your advice
245x16 on the AMAP set? Daaaaaaaaaaamn strong. You sandbagging your numbers a bit? :P
Big_Country87
06-08-11, 7:36 pm
It does look like I started a lil low on bench but we will see how the 8's amap week I will see if I bumped my working max up enough
Big_Country87
06-10-11, 8:29 pm
Deadlift session 6/11/11
5 min elliptical
5 min stretch/warmup
135x2x5
185x5
225x2x5
275x20
BB curls
65x10
95x10
135x6
Walking lunges
135x3x15 yards
Big_Country87
06-12-11, 2:13 pm
I was bored today so I went to the gym for some speed work
5 min treadmill
5 min warmup/ stretch
195x8x3 all under 3 sec
Rolling db ext
25x12
35x12
45x10
50x10
BB military to the top of head
135x2x15
185x2x10
Tricep pushdown
150x5x12
Arnold presses
40x12
65x10
45x8
70x5
Big_Country87
06-13-11, 2:09 pm
Deload week
Squats
135x5
185x5
225x5
Leg press
5 piesx6x20
Stiff leg
135x3x12
Big_Country87
06-16-11, 7:59 am
Deload bench session
135x2x5
185x2x5
225x15x2 all paused
Tbar row
1 platex15
2 platsx12
3 platex10
Rope pressdown
100x5x20
Front DB raise
30x15
40x15
50x10
Big_Country87
06-17-11, 1:42 pm
Deload deadliest session
135x2x5
185x2x5
225x20x1
Shrugs
135x50
225x25
315x15
DB hammer curls
40x12
60x12
75x8
Hanging leg raise
3x15
Big_Country87
06-20-11, 8:18 pm
Started the 8's wave today in my training. It went like this
5min warmup
5min stretch
Box jumps
24in 2x5
30in 2x5
32.5 1x4
35in 1x1 huge pr
Squats
135x2x5
185x5
225x3
275x4x8
275x10
Lying leg curls
100x5x12
Standing abs with green band
3x15
Big_Country87
06-21-11, 9:02 pm
Bench session 6/21/11
135x2x5
185x2x3
215x4x8
215x21
Doubles with long pause
275x2x2
Tate press 35,45,55,65
Rope pushdown 170x5x12
BB military
165x4x6
Yates style rows
225x3x12
A bunch of abs
Big_Country87
06-27-11, 7:28 pm
Squat session 6/27/11
Today went real basic was crunched for time but still great session
5min treadmill
5min warmup
24in box jumps holding 15lb medicine ball
6x5
Squats
135x2x5
225x3
250x3
275x3
300x2x8
300x10
Lying leg curls
Decline crunches
5x12
Big_Country87
06-28-11, 9:26 pm
So today was the worst day I think I have ever had, I found out that my fiancé was cheating on me so by the time I made it to the gym i only had one thing on my mind total anhilation of my chest
Quick warmup
Bar X 10
135x2x5
185x2x5
225x3
275x3
315x4x2
Closegrip
185x8
225x8
275x5
Ring body rows
3x10
Seated BB military press
135x10
185x3
225x3
Abs
Posted the video on YouTube check em out
Big_Country87
07-02-11, 8:00 pm
Deadlift's today
5 min treadmill
5 min warmup/stretch
Deads
135x2x5
185x2x5
225x2x5
315x2x3
365x2x3
Shrugs
405x5x15
Hammer curls
Easy curl bar 21's
Reverse hyper
Abs
Big_Country87
07-06-11, 1:33 pm
Squat session 7/5/11
Squats
135x2x5
185x2x5
205x5
250x3
290x2
315x2
330x11
GHR
3x8
Abs
5x10
Big_Country87
07-06-11, 7:05 pm
Bench session 7/6/11
Bench
135x2x5
185x2x5
225x2x3
260x14
Vbar pushdowns
Suppersetted
Overhead rope extensions
Low rows
5x12
Abs
Big_Country87
07-09-11, 10:38 pm
Deadlift session 7/9/11
135x3x3
185x2x5
225x5x1
275x2x2
315x21
Front squats
5x5
Walking lunges
Kettlebell swings
Abs
Big_Country87
07-12-11, 8:56 pm
Squat session 7/12/11
5 min treadmill 3.3mph
5 min stretch
Squats
135x2x5
185x5
225x3
300x6x5
Lying leg curls
100x5x12
Hanging leg raises
3x10
Elipitcal
20 min
Big_Country87
07-14-11, 6:59 pm
Lil deload bench session
Bench
95x2x5
135x2x5
185x2x5
225x3x3
Incline
135x10x10
BW dips
5x10
Hanging leg raises
5x12
15 min elliptical
Big_Country87
07-15-11, 5:30 pm
so final day of my deload week
Reverse Grip pulldowns-5x10
Seated one arm rows-3x10
wide grip pulldowns-3x10
seated cable rows-5x10
easy bar curls- 5x10
hammer curls- 3x12
20 min on the c2 rower
Big_Country87
07-17-11, 6:20 pm
Don't look up to champions, be one.
Big_Country87
07-21-11, 7:22 pm
10 min treadmill at 3.3
5 min stretch
5 min warmup
Deads
135x2x5
225x2x3
315x3
405x2
475x1
500x1
Hang cleans
135x3x8
Shrugs
405x5x10
Hammer curls
3x10
Big_Country87
07-23-11, 3:00 pm
It is the amount and excellence of what is over and above the required that determines the greatness of ultimate distinction.
Big_Country87
07-24-11, 4:17 pm
It is good to start doing things that you want to do, but then its better to start doing things that you were meant to do.
Big_Country87
07-25-11, 9:16 pm
Solid bench session
95x2x5
135x2x5
185x3
225x3
275x3
315x3
335x1
345x1
4 board press close grip
275x5
275x8
275x8
V bar pushdowns
3x12
Hanging leg raises
3x15
And oh yeah Animal rage is the best pre workout ever oh my god
Big_Country87
07-26-11, 5:20 am
Sometimes only the struggle makes it worth it, only the pain makes it sweet, and only victory is the answer.
Big_Country87
08-02-11, 8:47 pm
Give out your best in everything you do, for it will echo back the same to you.