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little_guy13
09-22-09, 10:43 pm
its getting that time of year.. the leaves are changing, and its getting colder.. another winter aproaches us here in western ny. its time to bulk up again. so i think ill start a new journey thing. y not.. probably start it off with back on the morrow cause i cant remember exact weights from my arm and shoulder workouts from yesterday and today.. but anyways yeah.

my goal is to pack on size and bulk to somewhere around 180lbs. im 160 right now.

BubbyLight
09-22-09, 11:03 pm
good luck. subbed

C.Coronato
09-23-09, 9:49 am
Good start. Whats the diet like now my brother?

little_guy13
09-23-09, 12:30 pm
well today i did back. it was pretty good. but im still mad cause my buddy has my belt and straps so i couldnt do deads. lame but it was good non the less. weighed in about 162/3 so some weight is on

bent over rows
115-12 wide super with reverse gripe 10
125-same
135-same
145-wide drop sets all the way down to 105

1 arm db rows
10- 50, 55, 65

t bar rows
12-50, 75, 95

machine rows
1 superset using the 3 grips they have at 90lbs

lat pulldowns
12-115
10-135

1 arm cable rows
2x12 at 55

pullups
8-failure

thats about it tho.. legs tomorrow

little_guy13
09-23-09, 12:33 pm
Good start. Whats the diet like now my brother?


well i have trouble putting out weight so pretty much everything i can eat. i mean i bulked to 170 last winter but with working non stop all summer i droped to 155. ive worked my way up to 162ish so far just from working out more again so we'll see.. but yeah pretty much i eat all i can get my hands on along with taking pak, pump, and mass tech.

little_guy13
09-25-09, 12:00 pm
so a buncha shit came up yesterday and long story short i missed a leg workout.... i just didnt have enough time. i did however get some time to run so i figured itd be ok, this one time. also cause im running in a 5k tomorrow. which should be a decent sub for a leg workout..

today i hit up chest and was pretty satified with it.

incline db press
45s-12
50s-10
55s-8
60s-6
65s-4

bench
155-6
145-8
135-10
115-15

flat flys
50s-8
45s-8
40s-10

decline flys
30s-12
35s-10
40s-8

dips
1 to failure. only got like 8. my arms and chest were dead

little_guy13
09-28-09, 11:34 am
so i ran the 5k on saturday. and i did ok for not training for it at all. haha but anyways i did arms today. it was a pretty good one

barbell curls
95-8
105-5
95-8
85-10
75-12

all of that superseted with

close grip bench
95-12
115-12
125-10
135-8
145-6

precher curls
95-6
85-8
75-10
65-12(very slow reps)

all that superseted with

skullcrushers
75-8
85-4
65-12
65-12

incline db curls
3x8 at 35s

superseted with

straight bar pressdowns
50-12(holding for 2sec at peak), 20-20 speed reps
55-12(" "), 25-20 speed reps
60-12(" "), 30-20 speed reps

forearms

reverse curls
10-75

superseted with

db wrist curls
15s-20

superseted with

reverse db curls
12s-20

i had to go to class so i ran out of time doing forearms so ill prolly end up doing another one tomorrow or wednesday depending on time

little_guy13
09-29-09, 9:14 pm
for some reason i wasnt really feeling it today. idk just felt crapy.. but it went somthing like this

upright rows superseted with overhead press
75-10
85-8
95-6

lateral raises superseted with front raises
15s-10
20s-8x2

incline bent over lateral raises
15s-12
20s-8

90* arnolds
30s-8
25s-10

shrugs with plates. holding on the edges supersted holding them in front of me with on the side with behind me

25s-10
35s-10
45s-8

then i did the mother of all supersets ive ever done
i did a set of 10 for everything
standing overhead press
w/
lateral raises
w/
bent over lateral raises
w/
upright rows
with 15lb dbs
then after u do the last ones i held my arms over my head for 60 seconds

that really kills at the end of a workout haha

little_guy13
10-01-09, 3:23 pm
barbell rows
12-115, 125
10-135, 145

deadlifts
10-185, 205, 225
6-275
10-225

lat pulldowns
12-115, 135
10-155

cable rows
12-135,
10-175

pull ups
8(failure)
6(failure)