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here2learn
01-31-09, 11:48 pm
Hey guys decided today after reading so many posts these last few months that i will record my journey. Currently these are my stats.

Weight: 170
Height:6"0'
Age:22

For most of my life ive played tennis at a high level, now im making a few changes and so is my gym training. Getting bigger and stronger is my main objective.
Goal - Weight:180

These are my numbers:
Squat: 200x6
Bench: 200x3
D/B Bicep:45x4
Max Pull Up: 14
Max Dip:15
Leg Press: 550x6
Extension: 220x6

I stopped doing squats a couple of years ago when i injured my back doing 300...
I have gradually got back into it the last 8 weeks.

Not taking any supps. Except Animal Pak.
My journey will start tomorrow with Legs cant wait to let you guys know how it goes!


-Dave

here2learn
01-31-09, 11:50 pm
This is wat my routine will be for 6 weeks.

Monday: Legs
Tuesday: Chest/shoulders
Wednesday: OFF
Thursday: Bi's/Tri's
Friday: Back
Saturday: OFF
Sunday: OFF

here2learn
02-01-09, 4:24 pm
Cant wait to hit legs this morning just had my breakfast and animal pak.
Feeling good to go!
Oh by the way ive mentioned that i stopped taking my supps....well i decided yesterday
that im back on it. :)
taking pump in an hour once the breakfast goes down.

ill let u know how it goes.

-Dave

here2learn
02-02-09, 12:20 am
Fuck me wat a workout!

Legs today was sick. I smashed them like never before.
Took pak with breakie and pump an hour later 15 mins before i was peddling
the bike for my warmup.

This is how it went. sorry men but its in Kg's so u know.

Squat first up- 40x12, 70x12, 90x8, 100x5 (New P/B)
Leg Press- 230x10, 260x7, 270x6
Lying Leg Curls- 25x10, 30x8, 35x6
Standing calf raises- 108x12, 152x10, 170x7
Plate loaded Leg Extensions- 90x10, 100x7, 105x6 (New P/B)
Barbell Lunges- 40x10, 50x6, 60x5 (New P/B)

Started and finished with 10 mins on the bike.
Ab routine at the end of each workout.

Rope Crunches 35x20, 35x20, 35x16
continuous ab work for 5 mins
Finish with bridge work for core 15sec 1 arm up and 1 leg up, then normal bridge till reach 1 min total. 3 sets.

20 min stretch.

Chest/ Shoulders tomorrow... :)

-Dave

here2learn
02-03-09, 12:43 am
Well boys...

Today another good day even though i wasnt feeling 100%. (i think the eggs were no good)

Bench 60x12, 80x6, 90x5
Incline D/B Press 27x8, 30x6, 27x8
Incline D/B Flyes 18x9, 18x9, 20x7
Push ups to failure 15, 20, 21 (minimum rest)
Military press 30x8, 32.5x5, 35x6
Front D/B Raise 9x8, 9x8, 9x7
Side D/B Raise 6.8x10, 9x10, 13x6
D/B shoulder press 20x10, 25x6, 25x6

Feel free to comment guys. Im trying a new routine that started yesterday. Its a heavy load but ill see how i go!

-Dave

here2learn
02-03-09, 5:37 pm
Good old Wednesday the day when i sit back, get the fork out and feel my body growing.
Day off may go pools for a bit of R&R.
Feeling it in the chest this morning but as usual i feel it more in the part closest to the shoulder...i never know why that is...if anyone knows why let me know.

till tomorrow.

-Dave

diesel1976
02-03-09, 7:27 pm
I like the workouts and how they are organized so far Dave. I used to like to do shoulders with back to get a fresh shoulder press but I was a strongman, so it may not apply to you. I like it so far. You have a good plan, work it, see how you progress, and make adjustments as needed. I like your exercise choice and order so far.

Trent_D
02-03-09, 9:49 pm
I like the look of the new routine so far...Looking pretty solid. Keep up the good work and don't slack now.

here2learn
02-03-09, 11:33 pm
I like the look of the new routine so far...Looking pretty solid. Keep up the good work and don't slack now.

thanks man. no way ill slack


I like the workouts and how they are organized so far Dave. I used to like to do shoulders with back to get a fresh shoulder press but I was a strongman, so it may not apply to you. I like it so far. You have a good plan, work it, see how you progress, and make adjustments as needed. I like your exercise choice and order so far.

thanks diesel. i feel positive bout this routine

here2learn
02-03-09, 11:38 pm
Ive decided to use supps to improve my gains.
Taking Animal pak with breakfast.
An hour later i take Pump (15-20mins before gym)
PWO protein shake with 30-35 grams protein and added 60-70 grams carbs. With water
Shake with no carbs before bed.

First few days on this and i feel full of energy..

took 6 weeks of it all.
its a good feeling when ur back..
Most important im drinking 3.5-4 litres of water.

diesel1976
02-03-09, 11:39 pm
thanks diesel. i feel positive bout this routine

Dave, feeling positive about a training program is half the battle, put your heart in it and grow.

here2learn
02-04-09, 3:49 pm
Yeah man thats very true. Im hitting my ARMory today.
Cant freakin wait to feel the pump.
Addicted

here2learn
02-04-09, 7:30 pm
cant even touch my nose atm lol

standing D/B curls 10x10, 15x10, 20x6, 20x5
concentration curls 15x6, 15x7, 15x7 (left 6)
preacher curls 27x9, 32x8, 37x7
21's 20, 22.5, 22.5 (super set with 5 chins)
rope cable push downs 41x10, 49x10, 57x8
skull crushers 27x12, 37x8, 37x8
dips w/weight 10x25, 30x20, 40x15
kick backs 17x10, 17x10, 22x8 (left 5)

did abs and streched....
im now fucked probably the best arm workout ive ever done

-Dave

Trent_D
02-05-09, 10:24 am
That workout made me hurt. I can only guess how you feel. Nice work!

here2learn
02-05-09, 5:57 pm
To end my first week...I did wats most weak.

Pull ups to failure 10, 6, 6 (thought i was gonna struggle today after those numbers)
Deads 40x10, 60x10, 80x8, 100x5 (New P/B)
Bent over rows 60x8, 70x7, 80x5 (New P/B)
Seated cable rows 50x10, 59x8, 68x10..., 91x4 (Smashed old best)
upright rows 35x10, 40x8, 45x6 (New P/B)
Straight arm pull downs 23x10, 27x8, 32x6

....im so happy with wat i accomplished today. i was pumped and focused plus i trained alone...have the weekend to recover before the leg day :)

-Dave

here2learn
02-06-09, 4:40 pm
Hurting from yesterday in the traps and lower back. There stiff as a board!
But its a good sign. Im worried about my lats though...today they feel fine though and i thought a bit of soreness was due.

Now all thats left is a relaxing weekend in the water. Today sydney will be the hottest place on earth at 47 degrees celsius! Gonna be a lil warm id say!

-Dave

here2learn
02-07-09, 4:28 pm
The most relaxing day if the week when u get to chill at home maybe jump online and see wat the other animals are doing lol my back is still a bit sore up in the traps and rhomboids.
that will pass.
yesterday was a long day at the beach. waves were plenty and the temp wasnt too hot.
good day for it and some nice grilled fish! :)
-Dave

Trent_D
02-08-09, 9:25 pm
Bro I hear you about the back and traps... I was splitting wood the other day and I didn't notice until the first swing... haha its hell.

Gotta love the relaxing days huh?

here2learn
02-08-09, 11:21 pm
Improving every week with the weight im lifting.

Leg press 120x12, 200x10, 260x8, 280x7
Squats 60x12, 100x8, 110x4, 110x4 drop set with 60x11
Leg extensions 89x10, 97x8, 105x6
B/B lunges 40x10, 50x8, 60x6
lying leg curls 35x10, 40x8, 45x6
calf raises 117x10, 117x10, 117x10

struggling to walk up stairs, nice workout lol

-Dave

here2learn
02-08-09, 11:21 pm
Bro I hear you about the back and traps... I was splitting wood the other day and I didn't notice until the first swing... haha its hell.

Gotta love the relaxing days huh?

Yeah man lol killer.

here2learn
02-09-09, 7:29 pm
Bench press 60x12, 80x8, 90x5, 100x2 (New P/B)
Incline D/B Press 27.5x10, 30x8, 32.5x8
Incline D/B Flyes 17.5x10, 17.5x10, 20x10
Push Ups to failure 25, 22, (close grip 10)
Military Press 30x8, 33x8, 38x8 (New P/B)
Front D/B Raise 7.5x10, 10x8, 10x8
Side D/B Raise 10x10, 12.5x6, 12.5x8
D/B Shoulder press 20x10, 22.5x10, 27.5 x5 (new P/B)

Tired as...but feel better than wat i did after i did it last week.
off to work.........

-Dave

here2learn
02-10-09, 5:05 pm
Good old wednesday.. time to give the body a bit of a break from the iron.
Just gonna chill today and maybe have a bit of a hit on the tennis court if
weather permits.

Tomorrow Arms...mmmmm lol

here2learn
02-11-09, 11:42 pm
Sick pump in the arms again today.

standing D/B curls 9x12, 13.5x10, 18x8, 20.5x5
concentration curls 15.x7,6, 15.5x6,5, 15.5x6,5
Preacher curl 30x10, 35x8, 40x4
barbell 21's 20, 22.5, 25 (failed on last 7) (super set with 7 chins)
cable rope push downs 50x10, 55x10, 64x8
skull crushers 35x10, 35x10, 40x8
Dips w/weight 20x25,20x22, 20x25
kick backs 9x10, 11.5x8,3, 9x10,6 (left arm couldn't straighten)

feel tired but good after that work!

-Dave

here2learn
02-12-09, 6:51 pm
Im fucked once more...

straight arm pull down 23x20, 32x20, 32x20, 37x16
Bent over B/B rows 20x10, 70x8, 80x6
Deads 50x12, 70x10, 90x6, 100x4
seated cable rows 50x12, 64x10, 82x6, 91x4
Upright rows 35x10, 40x8, 45x6
Pull ups 12, 8, 8

Weekend of recovery mmmmm....

-Dave

here2learn
02-14-09, 5:30 pm
Had a great day with the gf... definitely took my mind off the pain in my lower back from yesterday haha.

here2learn
02-14-09, 5:34 pm
I love Sundays. i get to chill and read the new threads all day!
Changing my leg work out for tomorrow...goes like this.
Adductor
Abductor
Seated Leg Curls
Lying Leg Curls
Leg Extensions
Squat
D/B Lunges

More of an all round leg workout. The first few are there to warm up everything and burn before the compound squat comes along. Everything until the squat is 15-20 reps 3 sets.

-Dave

here2learn
02-15-09, 11:19 pm
Legs were shaky during and after this workout.
thigh Adductor 30x20, 50x25, 50x25
thigh Abductor 30x15, 30x20, 30x20
Seated Leg Curls 50x20, 70x15, 60x15
Lying Leg Curls 4platesx15, 5px15, 5px15
Leg Extensions 50x15, 60x15, 60x15
Hack Squat 90x15x3 (supeset with Calf raises)
Seated Calf Raises 45x20x3

This hit my legs harder than the last 2 weeks leg workout. High reps and slow movement burn much more than heavy lifting low reps. Might add as last exercise D/B Lunges in the park.

-Dave

here2learn
02-17-09, 1:10 am
once again im stuffed and need to relax after a session like this. after lunch im good to go again lol

push ups to failure 40, 30, 25
Incline D/B press 50x12, 60x10, 65x10, 75x10
Incline D/B Flyes 40x10x3
Incline Smith Machine close grip 88x10, 100x8, 111x8
Side D/B Raise 20x10, 25x8, 25x10
Front Raise 20x10x3
Millitary Press 66x10, 50x12, 66x8 (felt a twinge in my back shoulder so i went a bit light)
D/B Shoulder Press 25x12, 30x10, 40x10 dropset 15x10

eager for thursday to come so i can do arms...

- Dave

Trent_D
02-17-09, 9:10 am
Looking strong bro. Keep up the good work. Sorry I haven't been around in a week or so. Bruised the palm of my hand and it kinda set me out of the lifting game for a few days. Went back yesterday and didn't do too bad though. Later.

here2learn
02-19-09, 12:48 am
Looking strong bro. Keep up the good work. Sorry I haven't been around in a week or so. Bruised the palm of my hand and it kinda set me out of the lifting game for a few days. Went back yesterday and didn't do too bad though. Later.

its alright bro. good to hear from ya. Not many ppl looking in so its good to get some support ay lol

here2learn
02-19-09, 12:55 am
Standing D/B Curls 20x16, 30x12, 40x8, 40x8
Concentration Curls 25x10, 30x10, 30x10
21's 55, 60, 60
preacher 60x10, 80x8, 90x1 (failed) + 80x4
Dips BWx30, 45x20, 66x20
Skulls 66x10, 77x10, 88x10
rope push downs super w/ Kick Backs
90x12 + 15x10
110x12 + 15x10
130x10 + 15x10

Straight bar push down drop set 100x34, 70x10, 40x16

Dead

-Dave

here2learn
02-20-09, 3:20 am
straight arm push downs 60x20, 70x20, 80x20
T-Bar Rows 55x12, 66x10, 77x10
Deads 110x10, 155x10, 175x8
Upright rows 77x10, 88x8, 99x7
Seated cable rows 140x10, 160x10, 200x5
Pull ups 10, 8, 6

Arms were still tired from yesterday...feel like rocks

here2learn
02-23-09, 12:14 am
Adductor 50x25, 55x25, 60x25
Abductor 30x20, 30x20, 35x20
Seated Leg Curls 60x15, 60x15, 70x15
Lying Leg Curls 4px20, 5px15, 5px15
Leg Extensions 60x15, 70x15, 80x15
Hack Squat 88x20, 132x15, 176x12, 200x100
D/B Lunges 20x45, 30x30, 30x30, 30x30
Seated Calf Raises 44x20, 66x20, 88x20

Still progressing nicely with legs have changed up a few little things and feel more of a total leg workout from these sessions.

So far put on 2pounds since on the real gains.....1 week...

here2learn
02-24-09, 2:29 am
Another tough tuesday. I love tuesdays.

push ups 40, 25, 20
Incline D/B Press 50x12, 60x10, 70x10, 80x8
bench 177x8, 200x6, 200x5
Cable Flyes 45x12, 55x10, 66x8
Side D/B Raise 20x12, 25x10, 30x8
Front D/B Raise 20x10, 25x10, 25x10
Standing Military 66x10, 77x9, 88x6PR
D/B Shoulder press 30x12, 45x10, 55x8

Feel pumped after the session. Energetic.

here2learn
02-25-09, 11:09 pm
Standing D/B Curls 30x10, 35x8, 40x7 (2 warm up sets of 15x20)
Preacher 42x12, 64x10, 86x6
21's 55, 60, 60
Concentration Curls 30x7, 25x8, 25x8
Dips (BW) 30, 44x20, 66x20
Skulls 66x12, 77x10, 77x8
Cable push Downs 90x13, 110x10, 130x9 +
Straight bar dropset 100x30, 70x15, 40x12

here2learn
02-25-09, 11:15 pm
Feeling good about myself. Benn training tough now for about 8 weeks only my 4th week that i have written in my Journey. Put on 5lbs in the last 6 weeks and feeling alot stronger in every lift. Next week might give my body a rest and do some light circuit training with extra cardio.

here2learn
02-27-09, 5:43 am
Straight arm push downs 60x25, 70x20, 80x20
T-Bar Rows 55x15, 77x12, 100x10, 120x5
Deads 88x12, 132x10, 176x8, 176x8
Upright rows 77x10, 88x9, 99x8
Seated cable rows 150x12, 170x8, 200x4
Pull Ups 7,6,5

Struggled in pull ups. I went through the program pretty quick though so might have been out of gas!

here2learn
03-03-09, 5:47 pm
Well last 4 days ive taken it pretty easy to let my body recover. Took the weekend all off except for some tennis and i told myslef that this week ill work only on legs no upper body work at all.
Monday i did a circuit which was 10mins a pretty much a full body workout did that 3 times and all light weight. Went on the stepper for 10mins for a bit more work on the legs.
Yesterday i did super sets on legs. Started with Hack squats, Squats and Jeffersons.
After 3 sets of that i did some donkey Leg Extensions and Good mornings. (Hammies are screwed today!) Finished with Donkey calf raises. Seated Leg Curls. Lying leg curls. 3 sets each...
Finshed off with Ab superset. Weighted crunches, Decline sit ups and Leg Raises. 3 sets.

here2learn
03-09-09, 4:21 am
Changed the routine up and was a sick workout.

10min warm up bike
Leg Extensions 50x15, 60x15, 70x15, 80x15
Seated Leg Curls 65x15, 70x15, 75,15, 80x15
Jefferson Squats 30x10, 30x10, 30x12, 30x12
D/B Lunges 30x34, 30x34, 30x40
Squats 132x12, 132x12, 176x8, 176x10
Stiff Leg Deads 88x15, 110x10, 110x10, 132x10
Seated Calf Raises 88x15, 88x25, 100x20

Pump was amazing! Hammies are really feeling after the super set with Jefferson's and D/B Lunges...

here2learn
03-10-09, 6:03 am
Around the worlds 10x15, 10x15
Incline D/B Press 50x12, 65x10, 70x9, 80x5
Flat Bench Cable Flyes 30x10, 30x10, 30x10
Bench Press 132x10, 176x5, 175x3 + 132x3, 121x8 + 88x8
Front Plate Raise 22x12, 44x6, 33x12, 33x12
Seated Military Press 66x12, 77x7, 77x7
Bent Over side Pulley 11x10, 11x10, 11x10
Arnold D/B Press 20x10, 25x10, 30x7, 30x7 + 15x6

Completely changed up shoulders and tweaked a few exercises on chest and i straight away felt the pinch...Shocked the system thats for sure.
I worked out with my partner for about a solid 1 hour and 45 mins. I know thats over the top but wat can i change in my weekly routine?? I did the same thing yesterday on legs! took ages to complete the session. Any advice would be great.

here2learn
03-11-09, 10:17 pm
Incline D/B Curls 10x30, 20x24, 25x20, 25x18
Chins 10, 10, 10
21's 61, 66, 71
Cable hammer curls 50x12, 60x10, 80x10
Machine Dips 210x12, 240x12, 300x10
Skulls 55x12, 75x10, 85x10
Cable Push Downs 55x12, 77x15, 110x8 drop with 66x10, 44x10, 22x8

here2learn
03-14-09, 6:24 pm
Straight arm Push Downs 60x20, 70x20, 90x20
Pull Ups 10, 10, 6
Deads 40x14, 80x10, 100x8, 110x6
Seated Cable Rows 150x12, 170x10, 200x6
T-Bar Rows 88x15, 175x12, 265x8, 285x8

Kept work to an hour.

here2learn
03-15-09, 11:29 pm
seated leg curls 30x25, 70x15, 80x15, 85x15
stiff leg dead lift 88x13, 132x10, 143x10, 155x10
leg exten 70x15, 80x15, 85x15, 90x10
Hack squat 88x15, 176x10, 265x10, 286x6
D/B Lunges 30x30, 30x30, 40x30
Seated calf raise 121x20, 143x20, 143x16
Jefferson squats 33x10, 33x10, 33x10

Legs are becoming stronger

here2learn
03-17-09, 2:54 am
Around the worlds 10x15, 10x15
Flat D/B Press 50x12, 65x10, 80x10, 90x8
Incline D/B Press 65x10, 70x10, 75x10, 80x5
Flat Bench Cable Flye 30x12, 30x10, 30x10

No more shoulders on chest day. Takes to much time and too much effort. Doing a 5 day split now with shoulders on there own tomorrow. Think i will get more out of both chest and shoulders this way. Feeling strong on the press and will keep improving bit by bit. Think i will attempt the 100's next week to test myself on flat.

here2learn
03-18-09, 10:56 pm
doing shoulders separate now mid week on Wednesday...

Arnold D/B Press 15x15, 15x20, 25x15, 30x12, 40x8, 45x6
Front D/B Raises 15x26, 20x20, 25x18, 30x16
Seated Military Press 77x12, 83x8, 88x6
Bent over side pulley 11x12, 22x9, 22x10

Definitely can go harder when the shoulders are on there own

here2learn
03-18-09, 11:02 pm
Incline D/B Curls 10x40, 10x30, 25x20, 30x16
Chins 12, 12, 10
21's 72, 67, 67
Cable Hammer Curls 70x12, 90x8, 100x8
Machine Dips 225x15, 270x10, 300x10
Skulls 77x10, 77x10, 77x10
Cable Push downs 77x10, 100x10, 122x8

Legs
Leg Press 220x17, 310x12, 420x10, 510x10. Dropset 510x10, 420x10, 310x10, 220x10....!
Leg Extension 44x15, 88x15, 132x15
Jeffersons 33x10x3
Stiff Leg Deads Barx15, 88x12, 132x10, 132x10

Legs are feeling after that Leg press

here2learn
03-20-09, 7:03 pm
Straight arm Push downs 60x20, 70x20, 80x20
Pull Ups 11, 8, 6, 3kg x4
Smith Mach Deads 88x16, 175x10, 220x8, 265x6
Wide Grip Seated Rows 90x15, 120x12, 130x10, 140x8
T Bar Rows 88x14, 132x6, 137x7, Drop set 137x7, 110x7, 88x7, 44x7

here2learn
04-23-09, 11:28 pm
standing military press barx15, 30kgx10, 40kgx8, 50x7, 50x5
arnold d/b press 30lbx12, 40x10, 50x7
side d/b raises 25lbx10, 30x8, 30x8
straight cable front raises 30kgx8x3

here2learn
07-25-09, 11:04 pm
ive been lurking in the shadows on this great site. not saying much just soaking the info and experience. its time i started making myself accountable again. Been a bit busy getting my personal trainer degree here in australia but with that done now and work being steady i am focused on the animal again!

atm im on pump, nitro pre + post and torrent. and im also taking flax, primrose and fish oils in the morn. seeing awesome results in last 2 weeks since started the stack and looking to reach 85kgs as quick as i can. im forcing the food down every few hours and im resting well. so with all this said i cant fail...unless i get off track.

Im open to critisism and hope that i will get some of you guys behind me.

here2learn
07-25-09, 11:13 pm
day 1 - legs
day 2 - chest + bi's
day 3 - rest
day 4 - shoulders + tri's
day 5 - back
day 6 - rest
day 7 - rest

basically im doing all the big movements bench, squat and deadlift (both kinds) and then adding a few isolation exercises around them. I feel strong and i really want this size im aiming for.

I only have 1 question. my chest always seems to be really sore during the workout and after, but the pain is in my insertion at the arm. I cant seem to get the pump im looking for in the mid to upper region. Any ideas would be helpful. Im currently doing super set with machine press (bring hands close) and pec deck, then flat bench db flys, then i bench.