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castilo
12-13-08, 5:54 pm
OK I have recently gotten serious in bodybuilding. To make my long story short. I got start this spring and got serious over the summer to loose my love handles so I could reveal my six pack. Although I got to a point where I have a four pack, I think I did a good decent job. It was terrible and was like hell on earth. I did High Intensity things like intervals and circuit trainings. One sample workout of min was:
Sprint(or run as fast as you can, but do not slow down)
Push ups
Squats
Do all for 60 sec. and going from one to the other without break and at the end take a 60 sec break.

Simple but hard. Now I am look to put on some mass. Last time I check I was around 136 and I think I might have gone up to 128 or 140 by now. My workout starts tomorrow on Sunday.It won't be all entertaining but I will post pictures so you can see my progress. So I hope you stick with me.

castilo
12-13-08, 11:00 pm
It's 9:53 PM right now and I am so fucking psyched. I just can't wait to get back into the gym. I have been switching routine way too many times now and I have finally decide to stick to a routine by AnimalPaks. Can't wait. Also I just had chicken breast with rice. Don't know how much. Just ate it.

castilo
12-14-08, 6:07 pm
Sunday 12-14-08

Arm Day

A1 Cable Tricep Pushdown
Set 1: Warmup 20 lb x 15 reps
Set 2: 60 lb x 12
Set 3: 70 lb x 6
Comment: I tried to go to 10 reps but couldn't

Set 4: 60 lb x 10
Set 5: 60 lb x 8
Comment: I was suppose to do a drop set here but I was tired and I forgot.

A2 Standing Curl(EZBar)
Set 1: Warmup set 15lb x 15 reps
Set 2: 20 lb. x 12
Set 3: 30lb x 10
Set 4: 30 lb x 10
Set 5: 30 lb x 8 Drop set 20 lb x 8

B1 Close Grip Bench Press
Set 1: 40 lb x 10
Set 2: 45 lb x 10
Set 3: 50 lb x 8 Double drop set 45lbx 8
40lb x 8

B2 Machine Preacher Curls
Set 1: 35 lb x 10
Set 2: 25 lb x 12
S

castilo
12-14-08, 6:18 pm
Sunday 12-14-08 Weighted: 136 lb

Arm Day

A1 Cable Tricep Pushdown
Set 1: Warmup 20 lb x 15 reps
Set 2: 60 lb x 12
Set 3: 70 lb x 6
Comment: I tried to go to 10 reps but couldn't

Set 4: 60 lb x 10
Set 5: 60 lb x 8
Comment: I was suppose to do a drop set here but I was tired and I forgot.

A2 Standing Curl(EZBar)
Set 1: Warmup set 15lb x 15 reps
Set 2: 20 lb. x 12
Set 3: 30lb x 10
Set 4: 30 lb x 10
Set 5: 30 lb x 8 Drop set 20 lb x 8

B1 Close Grip Bench Press
Set 1: 40 lb x 10
Set 2: 45 lb x 10
Set 3: 50 lb x 8 Double drop set 45lbx 8
40lb x 8

B2 Machine Preacher Curls
Set 1: 35 lb x 10
Set 2: 25 lb x 12
Set 3: 35 lb x 8- 30 lb x 8- 25 lb x 8

C1 Tricep Dips
Set 1: 40 lb x 12
Set 2: 25 lb x 12
Set 3: 20 lb x 12

C2 Seated Dumbbel Curls
Set 1: 20 lb x 10
Set 2: 15 lb x 10
Set 3: 15 lb x 10
Comment: I actually did this wrong. I did inlcine instead of decline and it was not until the last set and I was on around rep 6 and then I realized I was doing incline.

20 minutes of cardio.

castilo
12-14-08, 6:20 pm
Today's workout was not the one I had expected. My energy was low because I did not had breakfast until late 10:00 and I had a egg and bacon sandwich on wheat bread and some frnech fries with sour cream and onion and bacon peices which I had share and didn;t really ate the bacon peice on my shandwich because it only had one. And then I didn't have a pre-workout meal so that may have gotten me down.

castilo
12-15-08, 3:23 pm
my outer chest feels a bit tight today. i guess the dip bar pointed out more and focus the chest.

castilo
12-18-08, 11:38 pm
soor forgot the legs. here it is.

Leg Ext. 4 sets 12-15 reps
40lb
50lb
60lb
70lbx3 reps

Hack Squat
7 sets(last set is a triple drop set) 10-12 reps
80lb
90lbx10
90lbx12
100lbx3-4
55lbx10
50lbx10
45lbx10

Leg Press 4 sets 10 reps
70lb
80lb
90lb
100lb

Barbell Squats 3 set 10 reps
70lb
80lb
90lb

Lying Leg Curls 4 sets 10-12 reps
45lbx11
50lbx12
60lbx11

Standing Leg Curls 4 sets 10-12
20x10
20x11
20x12
30x11

Stiff-Legged Deadlift 3x10-12
60
70
80x10

Standing Calf Raise 3x15 60lb

Seated Calf Raise 3x 15
50lb

castilo
12-18-08, 11:38 pm
Rest day

rayzer27
12-18-08, 11:47 pm
Welcome bro, glad to see you started a journey! Workout looks good!! post maybe you're meals too so we can see how big you are planning to eat!! I'll Be checkin in bro, good luck!

-Ray.

castilo
12-19-08, 12:11 am
Welcome bro, glad to see you started a journey! Workout looks good!! post maybe you're meals too so we can see how big you are planning to eat!! I'll Be checkin in bro, good luck!

-Ray.

hey, ray thanks for reading. i am bulking right now so i don't really track my calories or even track what i eat. i just eat every 2-3 hours. if you want a sample ok here's on for today

this morning I had some leftovers for protein but couldn't eat much and left for the bus

at school I drank a cup of milk with on scoop of whey

at lunch i had toca with french fries and an orange( the fries weren't that much, high school are very tight with food, they don't give you much, they measure how much fires they give you and all, can you believe that?)

then i had another whey shake with a couple of carrots from lunch.

at home i had some left over fish and an orange and then pop a few raisins

then i worked out my chest

they I had a chocoate candy and some sweet crunchy thing with whey

then my dad brunch home some porkchop(2) with rice and it had 1 tomatoes and some lettuce on the side

and now i am gettin readi fer bed

castilo
12-19-08, 12:18 am
Pulldowns 4 sets 1 warm up set 15-20 reps 30 lb
3x10-12 70lb, 80lb, 90lbx10 reps

Bent Over Barbell rows 4x 12-8

40lb, 45lb, 50lb, 55lb

A1 Bent Over One-Arm Rows 3x10
50lbx10 50lbx6 50lb 7 50lbx8( i was so concentrated i accidentally did a 4th set)

A2 Hammer Strength Pulldowns
80lbx10-8-7-7

Deadlift 3x10
50lb, 70lb, 80lb

Dumbbell Side Laterals 4x12-10-10-8
1x15 10lb
20lbx7-6-6-5

as you can see i didn't follow the set routine. i am trying to build up my strength so i will rep out as much as i can.

Reverse Flyes 4x12-10-10-8
40lbx12
50lbx7
40lbx10
40lbx9

Seated Dumbbel Press 4x10
35lbx10
35lbx8
35lbx6
35lbx7

castilo
12-19-08, 12:23 am
This was today's workout

Incline Bench Press(machine) 5 set x 15-12-10-10-8
50lbx15
70lbx7
70lbx6
60lbx6

Flat Bench Press 3x12
60lb
70lb
90lb

Incline Dumbbell Flyes 3x12
15lb, 20lb, 25lb

Cable Crossover 2x15 30lb-40lb

Decline Situp 5lbx25x 2sets

Leg Lifts 2 sets x 20

castilo
01-11-09, 6:35 pm
Whoa I have been out of it for a while I got a cold so I didn;t workout today but tomorrow I am trying out a new routine.

castilo
01-15-09, 9:53 pm
Deadlifts 90x12 90x12 Xs 25x10
V-handle Pulldowns 120x10 120x7 Xs on 4
Chest-supported Rows 35x8 35x8 Xs 4
Decline Presses 70x12 70x8 Xs 3
Incline Presses 60x7 50x8 Xs 3
DB Upright Rows 30x9 30x9 Xs 3-4
Smith Shoulder Presses 60x8 60x7 Xs 3
Tricep Dips Bw+15lbx10 15x10 Xs 3
Bicep Chinups Bwx9 Bwx8
Incline Hammer Cursl for the Brachialis 20x8 20x8 Xs 5

castilo
01-15-09, 9:54 pm
Wednsday is rest day.

castilo
01-16-09, 12:03 am
Treadmilles(work up to hills) Level 20 Speed 2.0-2.5 20minutes
Standing Calf Raise 90x15 x-5
Squats 120x12 x-5 Go for 125 or 130 next time. It as heavy but not enough to positive failure.
Feet(far)-forward Smith machine Squats(I used Hack Squat) 100x12 I was aiming for 6-8 but I forgot. So heavier next time.

V-Handle Pulldowns 120x8 x-5
Chest-Supported rows 35x12 x-4

Decline presses 60x12 x-2
Inlince Presses 50x10 x-4

DB Upright Rows
Smith Shoulder Press 55x8 x-4

Tricep Dips Bw+15lb.x11 x-3
Bicep chinups Bwx10-11

3/4 Incline Kneeups 12,12, x-4
Weight full range crunches 40x15 40x15. Might want to go a bit heavier next time.

castilo
01-16-09, 12:08 am
After an hour or so later I had ate some ramen with 5oz of tuna and half of left over crab. The ramen was like 400 cal. It was good.

castilo
01-18-09, 6:27 pm
Deadlift
120lb.x 9, 9 ,8

Pullups
Bw.+10lb.x 6,6 5

BentOver Rows

55lb.x 10, 10, 10

BB Shrugs
90x 10, 10 , 10

DB Shrugs
100lb.x 10, 10 ,11

http://i449.photobucket.com/albums/qq215/SilverWolfe00_bucket/Picture008.jpg