al_77's workout journal.

[al_77]

I have only one goal in my lifting, and that is to simply get as big as my genetics allow. I have a goal to compete before I'm 18, but I have no idea what weight I'll be at.


GOALS:
- 200lbs by April
- 16 in. arms
- Overall bigger chest mass
- Bigger back/traps & legs (Only started seriously training them recently)
- Cut to having visible abs after the bulk season (Cutting after April)


Diet:
Pretty much high protein, high carbs (never over 400g), and moderate fats. I've tried moderate carbs but I feel throughout my days that i'm not very carb sensitive.


Supps:
ON Whey, ON Casein, fish oil, and a multivitamin. Basic stuff.



I've tried powerlifting, strength training, sports training, ETC- and I absolutely COULD NOT leave bodybuilding. The way bodybuilders live their lives, the training style, and the benefits just cannot allow me to leave it.

[al_77]

Today is new years day, I decided to start my new routine on a new year. I had oatmeal & eggs in the morning and headed to the gym an hour later and had a great chest/triceps workout.


DB Bench Press: 4x8 (65lb db's) --Kinda easy
Incline Smith Machine: 4x7-8 (160lbs)
Incline Flyes: 3x10-12 (35lb db's)
Push Ups: 1xfailure
Skull Crushers: 3x8 (65 lbs)
Overhead rope extensions: 3x10
Triceps Pushdown: 3x12


I'm not sure if I should lower the triceps volume or not, but I'm not feeling an huge pump or anything (since I don't lock out anymore) so we'll see. Overall it was a good workout.

[LeantoMean]

U sure ur 15 lol? haha nah u gunna post up diet and supps also? Goodluck ur huge, keep it up!

[al_77]

U sure ur 15 lol? haha nah u gunna post up diet and supps also? Goodluck ur huge, keep it up!

Thanks bro, I edited it

[LeantoMean]

Thanks bro, I edited it

Good stuff basic diet, sups, hard training and rest is all u need to grow, goodluck again.

[al_77]

01-03-08 Back/Biceps

Today was a very short time period to lift just cause I had things to do, so some execises we're shortened OR cut of completely. FIRST DAY OF DEADLIFTS AGAIN after my lower back pain. I started today very light.

Deadlifts: 3x8 (205-210-210)
Lat Rope Pulldowns: 3x10
Bent-Over Rows: 4x10 (135-140-140-140)
Straight Arm Pulldowns: 2x15
Incline Curls: 3x12 (30's)

As you can see, more could of been done, but it did get the job done.

[ShayThor1989]

Concentrate on putting on strength. Your lifts to body weight ratio is not great right now, just saying.

[al_77]

Concentrate on putting on strength. Your lifts to body weight ratio is not great right now, just saying.

As much as that makes sense, I don't really care lol

Whatever gets me bigger i'll do it

[Swoyer]

nice journal. thx for reminding me to put supps and diet.

[al_77]

Alright, I did my measurements for my 3rd month period yesterday. I'm fairly impressed and happy with my progress :)


After my cut to 170 lbs, I bulked up to 183-184lbs in 3 months.


Heres my measurements: (Absolutely no pump, no food lol)

9/5/08:
Arm: 14.75 inches
Chest: 39 inches
Thigh: 22 inches
Forearms: 12 inches

NOW: 1/5/08
Arm: 15.5 inches
Chest: 40 inches
Thigh: 24 inches
Forearms: 12.5 inches

[ShayThor1989]

So wait, you skullcrush 65lbs but you have 15.5in arms?

Wut?

[al_77]

So wait, you skullcrush 65lbs but you have 15.5in arms?

Wut?

it was on a chest day, my triceps are usually pretty damaged already..

[al_77]

1/5/09 - Shoulders/Forearms/Abs

My week is a bit off schedule cause I came from retreat last week....usually these will be done on either Friday or Saturday. Hopefully i'll get back on regular time soon. I was suppose to do traps as well, but mine are still sore from deadlifts :p

DB Shoulder Press: 4x8 (55-60-60-60's)
Seated DB Lateral Raises: 3x12 (20's)
Cable Leaning Lateral Raises: 3x12 (32.5 lbs)
Cable Bent-Over Raises: 3x12 (32.5 lbs) <-No swinging what so ever)

Forearm Curls: 2x10-12 (40lb db) <-Easy, hard on left wrist
-SUPERSET
Reverse EZ Curl: 2x12 (55lb) <-Easy, grip gives up first everytime)

Weighted Ball Crunches: 2x15 (15lbs)
Decline Leg Raises: 2x15




The workout was okay, didn't have to much of a great day. Missed 2 buses, had to weight an extra hour for the workout, etc- etc-.

[al_77]

1/6/09 - Legs

Alright, today was another horrible leg day. I forgot my shorts AGAIN and squattin' in jeans for the 2nd time. I was going to go home, but I was determined enough to do an entire leg workout in my jeans. I left the gym with leg soreness so it was well worth it :)


Squats: 4x12,10,10,8 (225, 240, 240, 245) <--Wasn't to failure, and was focusing on form rather than the actual weight

Hack Squats: 3x10 (150, 150, 155) <-Didn't count the machine
Leg Extensions: 3x12 (120)
Lying Leg Curls: 4x10 (90, 95, 95, 95)


Left the gym with some good soreness, but would of been MUCH BETTER if I had shorts on.

[al_77]

1/8/09 - Chest/Triceps


Today was a good day cause I remembered my shorts lol.


DB Press: 4x12,10,8,8 (65's, 65's, 70's, 70's) <--2nd one had less reps cause I had very little rest)
Flat Flyes: 3x12 (40's) <--Pretty easy
Incline DB Press: 3x10 (55's)
Dips: 3xfailure (failed at 8 each time...so damn sore)

Skull Crushers: 3x10 (??) <-Bar was longer than it usually is
Triceps Pushdown


Overall great workout, I really love DB Presses

[al_77]

1-9-09 - Back/Biceps

Lat Pull Down: 3x10-12 (130lbs)

Deadlifts: 4x10,9,6,3 (210, 225, 245, 260lbs) <--Holy cow, deadlifts went up

Bent-over Row: 3x10 (140lbs)

DB Row: 3x12 (75lbs) <--easy

Incline Curl: 3x10,7,6 (30lbs) <-started to fail cause of biceps fatique)

Reverse Curls: 3x10 (45lbs) <--REALLY HARD TO GRIP





Overall great workout, loved the deadlifts jump, I now use straps cause its way to hard to grip the bar lol

[al_77]

1-12-09 - Shoulders/Abs/Calves



My traps are still sore from doing deadlifts on Friday, and my forearms are still sore as well. But I said whatever and just did my shoulder workout.


Dumbbell Shoulder Press: 4x10,8,8,7 (55lbs') <--(Don't know, did 60's last week for about 6-7 reps, maybe its the shorter rest time)

Seated Lateral Raises : 4x12 (20lbs's) <--(Help them up for about 1-2 sec each time.)

Bent-Over DB Raises: : 3x15 (20lbs's, 20lb's, 25lb's, 25'bs) <--(Help them up for 1-2 sec on the 20lb's)


Then I did some ab work and calf work. Basic stuff, swiss ball crunches supersetted with decline leg raises, then leg press raises.



Overall it was good, had a amazing delt pump on dat dere lateral raises.....still bummed of the DB military results, but i'll defiantly try to bump it up next week.


Overall great workout, loved the deadlifts jump, I now use straps cause its way to hard to grip the bar lol

[al_77]

1-13-09 - Legs



I had a huge calf soreness so I knew I won't be able to have a good leg workout..


Squats: 4x12,10,7,6 (235, 240, 255, 260)

Hack Squats: 3x10 (80, 80, 82.5) <--(On each side. no machine weight)

Lunges: 3x10 (45's)<--(Was the hardest thing I ever did in my life)

Leg Extensions: 3x12

Lying Leg Curls: 3x12 <--(Hamstring pain, felt like it was gonna tear so kept it light on last sets)


Overall it was good, lunges killed the hell out of me.

[al_77]

1-15-09 - Chest/Triceps


Worked out at my school gym for the hell of it. Espicially cause they have those huge stone dumbbells instead of plate dumbbells so they'll make my lifts look good :)


DB Press: 4x8-10 (70lbs)

Incline Press: 3x10 (125lbs) <--(Wow haven't done these in a while, felt awkward)

Incline DB Flyes3x10 (35's)<--(Focused on the squeeze more than the movement)

Dips: 3x6-7 <--(Damn sore already)

Skull Crushers: 3x10 (65lbs) <--( Because it was lighter I was able to focus on the form and the triceps squeezeeeee)

Straight bar Pushdown: 3x10,10,12 <--(Went lighter for more reps at the end)



It was a great workout, couldn't bend my arms at the end! Felt huge in that gym.

[al_77]

1-17-09 - Back/Biceps


No problems before the gym, just wasn't THAT PUMPED up.


Lat Pull Down: 3x10-12 (125lbs)

Deadlifts: 3x5,6,5 (225, 245, 255lbs) <--(Decided to lower the set number today for more rows)

Bent-Over Rows: 4x12,12,10,10 (140, 140, 145, 145)<--(Pretty good form, did some cheap reps at the end)

One-Arm Rows 3x8-10 (80lbs) <--(Too tired)

Barbell Curls: 3x10 (65lbs) <--( Don't get pumps from these anymore...)

Hammer Curls: 3x10<--(really focused on form and squeezing here)



Overall it was OKAY, I was wanting a huge bicep pump but oh well.

[al_77]

1-20-09 - Shoulders/Traps/Forearms



Missed the workout yesterday so pushed it to leg day, and I'll be doing legs tomorrow. No pain, no soreness, I was ready. I just happened to forget my straps for shrugs :(.

Decided to do a superset to really shock my delts. I noticed my delts have not been growing that well, and I realized they needed a shock.


Superset 1: Dumbbell Shoulder Press: 3x10,8,8 (55lbs', 55lbs' 60lbs') <-- (Took quick rests then took a longer one on last set. Probably 1.5-2 min.)

Superset 2: Seated Lateral Raises : 3x8* (20lbs's) <--(*Did cheat reps by standing up.)

Wide Upright Rows: 3x15,15,12 (85lbs, 85lbs, 90lbs) <--(Focused on the delt contraction rather the weight.)

Bent-Over DB Raises: : 3x15 (20lbs's) <--(Focused a lot on form.)


Then I did some forearms superset w/a 40lbs dumbbell for wrist curls and just the bar for reverse curls (slow, contraction)


Overall it was good, I focused more on form and the pump rather than the weight. I'll probably keep the superset on for 2-3 weeks.


Overall great workout, loved the deadlifts jump, I now use straps cause its way to hard to grip the bar lol[/QUOTE]

[al_77]

Btw, took some bulk pics today. Check it out:


http://www.majhost.com/gallery/alberttkimm/myspace/11609.png
(Strong belly lol I was flexing/bloating them)
http://www.majhost.com/gallery/alberttkimm/myspace/116082.png

[al_77]

1-21-09 - Legs & Abs



Don't look foward to squats, I just can't feel them in my legs and its just one of dem days..


Squats: 3x12,5,8 (235, 245, 245) <--(Missed it on the 2nd set, didn't feel it. Went right to hack squats, love uhm)

Hack Squats: 4x10 (82.5, 90, 92.5, 92.5) <--(On each side. Huge weight improvement)

Lunges: 4x8 (45's)<--(*PANT*)


Lying Leg Curls: 4x15 <--(Took it light, hamstrings been bothering me lately)

Then I did a ab superset of ball crunches and hanging leg raises, 2 sets.



Other than the back squats, everything was good. I will be switching into front squats/Smith Squats/or something else soon. I just need to lay off regular back squats for a while, they piss me off.

[al_77]

1-22-09 - Chest/Triceps


Was glad to get on one of my favorite days after leg day lol. No problems, I was ready to go.


DB Press: 3x8-10, 1x11 (70lbs', 65lbs')

Incline Press: 3x10, 1x8 (125, 125, 125, 130lbs) <-- (focused a lot on the movement)

Incline DB Flyes4x8-10 (35's)<--(Damn hard lol)

Skull Crushers: 3x8 (65lbs) <--( Did some CG presses after for a burnout)

Straight bar Pushdown: 3x12



Good workout, drank my post-workout shake and went home with a great triceps pump. :)[/QUOTE]

[al_77]

1-24-09 - Back/Biceps


Lower back and calves we're sore from playing football yesterday (first cardio in about 2 weeks) so I decided to take deadlifts off for the week. I thought its perfect timing because I needed to rest from them sooner or later. Other then that, no other problems; ate some chicken and rice and headed to the gym.


Lat Pull Down: 4x10-12 (117.5lbs) <--(Dropped the weight by like 8lbs because I wanted stricter form today. Did negatives on the last 2-3 reps.)

Bent-Over Rows: 4x12,12,11,10 (140, 140, 145, 150)<--(Form was super strict, felt awesome)

One-Arm Rows: 4x8-12(75lbs) <--(Lightened the weight because I remember having crappy form last time. Did much better form and felt much better)

Barbell Curls: 2x8, 1x6/5/2 (65lbs, 65lbs, 60lbs) <--(First did normal reps, then for the last set attempted 21's, but the load was too heavy for my fatiqued biceps...6 bottom, 5 top, 2 full.)

Hammer Curls: 2x12, 1x10 (30lbs', 30lbs' 35lbs') <--(No cheating, full strict form)


i'm quite confused why I don't get bicep pumps anymore, need to research more on that. overall was good workout, just most of the back portion of it.

[al_77]

1-26-09 - Shoulders/Traps



Yesterday i started feeling some knee pain on the side of my knee, and just kinda pissed me off......I've concluded that its a ligament injury. Mood was okay, wasn't as good as I usually am.


Superset 1: Dumbbell Shoulder Press: 4x11,9,8,7 (55lbs', 60lbs' 60lbs' 60lbs') <-- (I'll stick to 60 pound db's next time)

Superset 2: Dumbbell Lateral Raises: 4x10 (20lbs's)

Wide Upright Rows: 3x15,15,12 (95lbs, 95lbs, 95lbs) <--(Don't really like the wrist pain in these.)

Bent-Over DB Raises: 3x15 (25lbs's)

Smith Machine Harpy Shrugs/normal shrugs: 3x15-20 (225lbs) <--(was very light, just played around with the weight, did static holds both types of shrugs, etc-)



Crappy workout TBH, hopefully i'll be a little more intense next workout.

[al_77]

1-28-09 - Chest/Triceps


DB Press: 4x10,9,8,12 (70lbs, 65lbs)

Smith Machine Incline Press: 4x7-8 (165lbs)

Incline DB Flyes: 4x8,11,11,10 (30's)<--(First set was done right after the incline presses, so superset)

Skull Crushers: 3x10 (65lbs) <--(Form was much better than last weeks)

Straight bar Pushdown: 3x12



Did pushups to failure and ended my workout.

[al_77]

1-29-09 - Back/Biceps


Worked out at my school gym, no belt, not straps, and will do deadlifts next back day (Mon or Tuesday) and will do entirely different exercises and a new split :) Next week marks the 6th week so hopefully I will be able to gain some decent mass with a new program.



Lat Pull Down/Machine Close Grip Pull Down Superset: 3x10-12

Bent-Over Rows: 4x12,12,11,10 (140, 140, 145, 150)<--(Forgot my straps, could of done more if my grip wasn't let out)

Seated One-Arm Rows: 3x10-15<--(Again, I usually go heavy with one-arm rows w/straps, but since I didn't have them I just did machine rows.)

Barbell Curls: 3x10 (65lbs) <--(felt a lot easier than last week! Had a great burn)

Hammer Curls: 1x10, 2x12 (35lbs, 30lbs, 30lbs) <--(Wanted to get a good pump rather than focusing on the weight.)



Good workout, I espicially liked the barbell curls.

[al_77]

Alright, I got some news:

1) I'm cutting. I'm tired of being soft and fat, I want to be cut and actually see definition.

2) I'm carb cycling - I have high, moderate, and low days, usually 3 low days a week and 2 for the others

3) My workout schedule will be this:

Sunday: Cardio (HIIT fasted)
Monday: Rest
Tuesday: Back/Biceps
Wednesday: Cardio (HIIT fasted)
Thursday: Chest/Shoulders/Triceps
Friday: Legs
Saturday: Maybe cardio (HIIT fasted or low intensity run)


4) I'm having the worst cold of my life, and to make all matters worse, my throat hurts so much that I can barely eat and drink.... totally ruining my bodybuilding life

[vincelombard]

1-28-09 - Chest/Triceps


DB Press: 4x10,9,8,12 (70lbs, 65lbs)

Smith Machine Incline Press: 4x7-8 (165lbs)

Incline DB Flyes: 4x8,11,11,10 (30's)<--(First set was done right after the incline presses, so superset)

Skull Crushers: 3x10 (65lbs) <--(Form was much better than last weeks)

Straight bar Pushdown: 3x12



Did pushups to failure and ended my workout.


NIce job movin up the reps on the dumbell press man.

impressive.
Subbed'

checkout my log bro http://forum.bodybuilding.com/showthread.php?t=113837691

[al_77]

2-3-09 - Back/Biceps/Abs

ALRIGHT. New routine, new exercises, etc- etc- etc-. Still sick so wasn't feeling 100%, but still moved some weight. Here it goes:

Pullups: 3 sets (Did a bunch of random stuff, did overhand grip, then did negatives, then did neutral grips, etc-,, I'll be doing a more strict pullup regamin next time.

Hammer Strength T-bar row3x12 (90lbs, 95lbs, 100lbs) <-( way to easy, kinda played with the weight)

Hammer Strength Low-Row: 3x10-12 (130lbs, 140lbs, 140lbs)

Barbell Curls: 3x10,8,7 (65lbs)

One Arm preacher DB curls: 3x12-15 (20lbs)


Pretty okay workout.

[al_77]

2-7-09 - Chest/Shoulders/Triceps

Incline Flyes: 3x12-13 (30lbs)

Incline DB Press: 3x10 (55lbs)

Bench Press: 3x10 (Dont remember weight)

Military Press: 3x8 (125lbs)

Lateral/Bent over superset Raises: 3x12 (20lbs)

Skull Crushers: 3x8-10 (65lbs)

DB Kickbacks: 3x15 (12lbs)

[al_77]

2-9-09 - Back/Biceps/Abs

Decided on making a new workout schedule, so today was the last time grouping back with biceps, and I'm planning on grouping them next week with triceps.

Pullups: 3x10,8,6-ish (Not sure how much i did)

Bent-Over Row: 3x8-10 (145lbs)

Seated Machine Row: 4x15,12,8,6

Barbell Curls: 3x8-10 (65lbs)

One Arm preacher DB curls: 3x12-15 (20lbs)

[al_77]

2-10-09 - Legs/Shoulders

I'm on a cut and I'm trying to limit as much weight training as possible. I got it down to 3x a week, and today was legs/shoulders.

Leg Extensions: 4x15,12,12,12

Leg Press: 3x8-10 (4 plates, 4plates+10lbs, 4plates+20lbs)

Lunges: 2x9 (45lbs')

Was doing leg curls, felt like hamstring was going to rip so I called it off.

Military Smith Press: 3x8-10 (145lbs)

Lateral Raises/Bentover Superset: 3x10-12 (20lbs', 25lbs')

[Deadly_Punk]

As much as that makes sense, I don't really care lol

Whatever gets me bigger i'll do it

damn straight!! eat a f***load and it'll benefit u man! keep it up!

[al_77]

2/13/09 - Chest/biceps

New workout schedule, today is the first time doing chest/biceps in a LONG TIME.

Incline Flyes: 3x15,10,10 (30lbs, 35lbs, 35lbs)

Incline DB Press: 3x10,9,7or8 (55lbs, 60lbs, 60lbs)

Bench Press: 3x10,9,8 (140lbs, 140lbs, 145lbs)

Cable Crossovers: 3x12 (40 or 50lbs)

Barbell Curls: 3x6,7,8 (75lbs, 70lbs, 65lbs) <--Thought i could do a lot, my wrist gave out from the sudden weight increase I guess

Cable Close Curls: 3x12 (90lbs) <--MAAN these RULE

Then I did one set of preacher DB curls till failure and just decided to leave.

[al_77]

2-17-09 - Back/Biceps/Abs

Again, new workout, Back/triceps:

Hyperextensions: 3x12-15 (10lbs)

Pullups: 3x7-10 range

Hammer strength T-BAR Row: 3x10,8,8 (100lbs)

Barbell shrugs: 3x15-20 (155lbs <--forgot straps, focused on the hold)

Weighted Dips: 3x15,10,7 (BW, 10lbs, 20lbs)

Skull Crushers: 3x8-10 (65lbs) <--need to switch, weight is too consistant

Kickbacks: 3x12-15 (12lbs)


Overall it was okay, need to bring straps for shrugs next time.

[al_77]

Decided to post an update on my fat loss.

Update: 2/18/09


-I just weighed in at 177 lbs, but i'm not sure if the weight is accurate because I just did cardio. But I did drink a protein shake and had some fruit.

-Lifting is doing good. 3x a week, 12 sets for a major body part, 7-9 sets for minor. 4-6 for smaller body parts. Haven't seen any strength losses yet.

-Carb cycling is working great, I love the overall concept of higher carbs on resistance training days and lower carbs on cardio/off days.

-Decided to go for a weight in the 160 range. Nothing below, but nothing over 169lbs. Giving it a good 11-12 weeks left.

-Cardio in the morning sucks butt on school days, so I'll probably have to do them in the evenings on that day. I do cardio Sunday, Wednesday, and Saturdays. Weekends of course are fine.

-Diet and supplementation is going great. Oatmeal and fruit is probably the most common carb sources and chicken and eggs take a majority of the protein sources.


Thats all,

Albert

[al_77]

2/17/09 - Legs/Forearms


I experimented on why my hammies felt stretched so I decided to skip the lunges today. I found that that was the reason why my hamstring hurt? Maybe less volume. Iono.

Leg Extensions: 3x12

Leg Press: 3x15,10,10 (4plates+5lbs, 4plates+10lbs, 4plates+20lbs)

Leg Curl: 4x12

Forearm curl superset w/ reverse curls: 3x12


really short day, wanted to get in and get out. didn't feel too motivated :/

[al_77]

2-19-09 - Shoulders/Abs

I wasn't able to do shoulders earlier with legs because my shoulders felt weak from the day before. Decided to move it to today.

Military Smith Press: 3x12,10,8 (145lbs, 145lbs, 150lbs)

Front Raises: 3x12-13 (30lbs')

Lateral Raises: 3x12 (25lbs')

Rear Delt Machine: 3x12


Then I did swiss ball crunches supersetted with hanging leg raises.


Overall it was good, got some neck pain after the front raises. But other than that, loving the strength gains.

[al_77]

2-21-09 - Chest/Biceps


Nothing wrong, ready to pump some iron.


Incline Db Press: 3x11,10,8 (55lbs', 55lbs' 60lbs') <--Short rests

Incline Flyes: 3x12,11,9 (30lbs', 30lbs', 35lbs')

Vertical Chest Press: 3x12,8,11 (120lbs, 135lbs, 120lbs) <--Decided to do these to change it up)

Pec Dec: 3x12,10,10 (90lbs, 95lbs, 95lbs)

Barbell Curls: 3x10 (65lbs) <-- Really stalling on these... need to switch. Wrist pain too

Close Grip Cable Curl: 3x6,12,12 <--Wrist pain at first, then hit them hard


I did standing concentration curls to failure right after the last exercise.


Overall it was good, just need to wear wrist wraps next time probably.