PDA

View Full Version : Welcome to my private Hell-bassguys journey.



TheBassGuy
01-22-09, 12:50 am
No more excuses, no more bullshit. Im responsible for my own failures and my own successes. In the past I've always had an excuse, a scapegoat... Now it's time to step up and make this happen. I've struggled with some health issues my whole life, but now I'm ready to fight back and be above them. So, I hope you come along for the ride. Ladies and Gentlemen welcome to hell, wipe your shoes at the door.

Some stats for your reading pleasure...
19 years old, 5'6, 165 pounds. 10% bf.
Chest:42 inches
Arms: 15.5 inches
Waist: 30 inches
Thighs: 23.5 inches
Calves: 16 inches

My diet has been poor lately, but Im working on something now.
My training is 5 days a week:
Sunday:Chest
Tuesday:Arms
Thursday:Shoulders
Friday:Back
Saturday: Legs

I have long term goals... I want to compete, I have so much drive to put into something and this is a perfect opportunity for that. Some smaller goals tho, I want to get wider and thicker while keeping my body fat and waist down as much as I can.

TheBassGuy
01-22-09, 1:00 am
This is one area that I've always been bad with, but what I have laid out seems fairly straight forward.
1. 6 whole eggs, 1 cup of oats, milk.
2. 48g whey in milk, 1 table spoon Udo's oil.
3. 8 oz chicken or beef, bread or rice, milk
4. Same as 2
5. Same as 3
6. 48g casein in milk, handful of nuts

In 3 and 5 Im aiming for around 50g of carbs.

TheBassGuy
01-22-09, 1:21 pm
Hammer Strength Press: 45x15, 70x8, 90x8
Leaning Side Laterals: 15x10, 15x10, 15x10
Rear Delt Machine: 100x15, 130x10, 150x6 drop 100x7
Front Raises: 20x12, 25x10, 30x6 drop 20x4
Barbell Shrugs: 135x15, 225x10, 225x10

TheBassGuy
01-23-09, 6:35 pm
Lat Pulldowns:120x10, 150x8, 170x6
Hammer Strength Row: 45x10, 90x10, 115x6
Low pulley row w/ pulldown bar: 120x8, 120x8, 150x8, 170x6
Deadlifts: 135x5, 225x5, 305x5, 405x2
Smith Machine Pullups: 10,8,8

serious business.

TheBassGuy
01-25-09, 8:53 pm
Yesterday: Legs
Squats: 135x5,225x5,275x3,315x2
Leg Press: 1x10, 2x20, 3x30, 4x4 <-- Centuries leg press... RIDICULOUS.
Front Squats: 135x10, 185x5, 185x5.
Snatch Grip Deadlifts:135x5, 135x5, 225x3
Hamstring Curls: 10x10 w/ 70pounds

Today: I quit my 'health club' joined a 'gym' its very bare bones, clean, much better than globogym :P

Anywho, chest.
Incline DB Press:40x12, 50x8, 60x5
Incline Flys: 30x12, 35x8, 40x4
Decline Press: 135x10, 135x10, 185x3
Pullovers: 65x12, 70x8, 80x4
Cables: 30x10, 40x10, 70x5

TheBassGuy
01-28-09, 12:32 am
Monday January 26th- Arms

Ezbar:70x15, 80x12, 90x8, 100x6
DB Curls: 20x15, 30x12, 35x8, 40x5
DB Preacher Curl: 20x8, 30x8, 35x4
Concentration Curl: 25x8, 30x8, 30x8

Skullcrushers: 70x12, 80x8, 80x7
Overhead DB Extension: 75x10, 85x10, 90x5
Low Cable Extension: 20x10, 20x10, 20x10
Tricep Pushdowns: 50x15, 70x12, 80x6

Tuesday January 27th- Shoulders

Standing military press: 95x10, 115x8, 135x4
Front Raises: 20x12, 25x10, 30x6 drop 20x10
Leaning Lateral Raises: 15x10, 15x10, 25x8
Rear Delt Fly on incline bench: 15x10, 15x10, 15x10
DB Shrugs: 70x15, 80x10, 90x5
BB Shrugs: 135x10, 135x10, 225x8

Patch
01-28-09, 1:24 am
Looking good, TBG. I've struggled with diet as well in the past. Sounds like you've got a good weight going for your height though. How much weight are you looking to put on the in the coming months?

TheBassGuy
01-29-09, 12:19 am
Looking good, TBG. I've struggled with diet as well in the past. Sounds like you've got a good weight going for your height though. How much weight are you looking to put on the in the coming months?

Right now Im looking to only add a few pounds without gaining a lot of body fat. Im going away soon and I like to look my best. That said, when I come home I'm looking to hit 180 before September.

TheBassGuy
01-29-09, 11:22 pm
Deadlifts: 135x12, 225x10, 315x6, 405x2
Chest Supported Rows: 45x10, 45x12, 70x6
Low Pulley Row w/ Lat Pulldown Bar:100x15, 150x10, 170x6, 170x4
Lat Pulldowns: 100x10, 150x8, 170x5
Pullups: 30 total

Chest supported rows are epic tough...

C.Coronato
01-30-09, 5:16 pm
Looking good brotha. Diet is always the worst and hardest thing to get down. I remember going thru college at probably pretty close to your sizes, and just eating whatever. Now that my diet is in check, and my supps are on par, growth is no longer an issue my friend. Keep pushing.

TheBassGuy
01-30-09, 5:50 pm
I like to hit chest twice a week usually, it responds better that way.

Incline BB: 115x15, 135x5, 135x5
Incline DB: 40x15, 50x10, 60x7
Incline Flys: 25x12, 35x10, 40x6
Dips: bwx15, bw+25x10, bw+25x8
Pullovers: 70x10, 70x10, 75x6

I suck at BB presses, I always have but Im really making the effort to try them more often.

TheBassGuy
01-31-09, 6:21 pm
Box Squats: 135x15, 185x10, 225x5
Leg Presses: 1platex10, 2platesx20, 5platesx8, 7platesx4
Leg Extensions: 3x12/10/6
Leg Curls: 50x10, 90x10, 120x5

No calves because I do calves like... 4 days a week.
Got myself a nice little order of supplements coming in Tuesday I think.

TheBassGuy
02-03-09, 6:41 pm
ez-bar: 70x15, 90x10, 110x4 (pr)
db curls: 30x10, 40x10, 45x5
1-arm db preacher: 30x8, 30x8, 30x8
concentration curls: 25x10, 25x10, 25x10 drop 20x5

cgbp: 135x5, 185x5, 205x5
incline skulls: 70x10, 90x8, 100x4
Overhead DB Extensions(2arm): 70x10, 80x8, 90x4
Overhead DB Extensions(1arm): 3x20x10

TheBassGuy
02-05-09, 11:19 pm
push press: 95x15, 115x10, 135x5
leaning laterals: 20x10, 25x6, 25x6
db rear delt fly laying on an incline bench: 15x10, 15x10, 20x4
bb front raises: 50x12, 60x10, 60x8
db shrugs:70x15, 80x10, 90x8

Got myself some Shock Therapy the other day... Whoa that stuffs fierce.

NJC_Manhattan
02-05-09, 11:22 pm
push press: 95x15, 115x10, 135x5
leaning laterals: 20x10, 25x6, 25x6
db rear delt fly laying on an incline bench: 15x10, 15x10, 20x4
bb front raises: 50x12, 60x10, 60x8
db shrugs:70x15, 80x10, 90x8

Got myself some Shock Therapy the other day... Whoa that stuffs fierce.

Thats a good shoulder day. You think about maybe adding in Arnolds or Military press? Maybe some upright rows? Still a great day and the feeling on Shock is fuckin bananas

TheBassGuy
02-06-09, 12:09 am
Thats a good shoulder day. You think about maybe adding in Arnolds or Military press? Maybe some upright rows? Still a great day and the feeling on Shock is fuckin bananas

my shoulders are fucked up pretty bad. I used to do really heavy upright rows but it just made them ache more so i took them out.

TheBassGuy
02-06-09, 9:53 am
I somehow managed to get up at 6 this morning to train...

Bent Over Rows w/ underhand grip: 135x8, 185x6, 225x4
Low Pulley Rows: 150x10, 150x10, 160x8, 180x4
T-Bar Rows: 50x12, 75x12, 125x8, 125x6
Pullups with weight(25lbs)/bodyweight: 6/10, 6/8, 8/8
Pulldowns: 120x10, 150x8, 170x5

I was the only person at the gym this morning, kind of nice to have the place to myself.

TheBassGuy
02-08-09, 11:52 pm
chest

incline barbell: 115x12, 135x5, 135x5, 155x2(pr)
incline dumbell: 45x10, 55x10, 65x4(pr), 55x8
incline flys: 25x10, 30x10, 35x8
Dips: bodyweight + 25 x 12, bodyweight + 35 x 8, bodyweight x 15
Floor Press: 135x5, 135x5, 135x5

I've been feeling really strong lately not sure whats up. Tomorrow Im going to weigh myself for the first time, the scale doesnt really mean a whole lot, but its kind of nice to see quantitative progress.

TheBassGuy
02-09-09, 10:07 pm
leg extensions: 10/10/10/5/5 i dont have a poundage because there isnt one on it
seated leg curls superset laying leg curls: 10-10/10-10/10-10/10-10/10-10
Leg Press: 270x12, 450x10, 540x8, 630x3
Squats: 95x20, 115x15, 135x10, 185x5, 225x3

I weighed in today at 167.8

TheBassGuy
02-10-09, 8:09 pm
ez-bar curls: 75x15, 95x10, 105x5 drop 75x10
db curls: 30x10, 40x6, 30x10 drop 20x5
db preacher curl: 25x8, 25x8, 25x8
cable curl: 50x8, 50x8, 50x8

incline skullcrushers: 75x15, 95x8, 105x5
2-arm db extension: 75x10, 80x8, 85x5
1-arm db extensions: 15x15, 20x10, 20x10
dips: bw+25 x 12, bw+35 x 8, bw+45 x 4

TheBassGuy
02-12-09, 10:45 pm
military presses: 135x10, 155x8, 185x4
barbell front raises: 50x10, 60x8, 70x4
leaning lateral raises: 20x10, 20x10, 20x10
rear-lateral raises on bench: 15x10, 15x10, 20x10 drop 15x5
arnold presses: 40x10, 45x8, 50x4

TheBassGuy
02-14-09, 7:52 pm
back(friday):
bent over rows: 135x10, 185x5, 185x5
tbar rows: 50x10, 100x10, 150x8, 175x4
1-arm rows: 80x10, 90x10, 100x5
lat pulldowns, v-handle: 150x10, 150x10, 150x10, 150x10

chest(saturday):
incline bench: 135x10, 155x3, 165x2
flat bench: 135x10, 155x8, 165x3
flat flys: 30x10, 30x10, 40x5
incline db: 45x10, 60x8, 65x4

Done. Im epic pissed off, my friend has decided to start dating my ex girlfriend who i broke up with a week ago. Now, she wasn't for me, but you still dont to that to a bro. I've been using that to keep me good and pissed off.

Pretty jacked about the flat bench. I can count the number of workouts Ive tried flat bench on 2 hands and 165x3 seems to be pretty good for me.