black toned's Journal

[black toned]

Glad this was added, good thing to be noted on our workouts.

Anyway, right now I'm training for strength and mass. I follow a 4/day routine, and am bulking up for football, routine is:

Monday-Back/Lats/Triceps
Tuesday-Shoulders/Traps/Abs
Wednesday-OFF
Thursday-Legs/Calves
Friday-OFF
Saturday-Chest/Biceps/Forearms
Sunday-OFF

I'm going to up my overall bodymass for football next year, hoping to be a wide receive so any tips in that field are appreciative.


02/05/04-Leg/Calve Day

Squats-105x8, 115x8, 125x6, 135x4, 145x2[pr], 155x2[PR!]
Stationary DB Lunges-25x8, 30x6, 30x6
Leg Extensions-60x10, 70x8, 60x8
Leg Curls-20x8, 30x6, 20x6
Seated Calve Raises-45x10, 70x8, 80x6
Standing Calve Raises-100x12, 130x10, 155x8

Comments-Was a great workout all together, the squats mureded my legs. I loved every second of it.
Next Workout-Chest/Biceps-02/07/04

[beinskinnysucks]

2 suggestions.
First put triceps with chest and biceps/forearms with back and lats. Because alot of the chest exercise target the triceps. So by the time monday rolls around for you tricep exercises, they will be sore because of you chest day. Same thing with your biceps.

Second, do a monday,tuesday, thursday,friday split. That way you will have saturday and sunday off to recover from the week.

[black toned]

1. I do triceps with back and biceps with chest because my triceps are lagging and I've been gettinmg great results with this, I am considering switching my shoulder and back days around for more recovery on triceps.

2.I like how my split is worked as a M-T-T-S, works for me.

[nubreed]

i would lower the volume on squats and start at 135.

[Heisman]

Good luck. I can't wait to see your progress.

[black toned]

Originally posted by nubreed
i would lower the volume on squats and start at 135.

Think I should have only did 5 sets? OR done lower on other things?

[nubreed]

Originally posted by black toned
Think I should have only did 5 sets? OR done lower on other things?
based on your squat progression it looks like you could easily handle 135 for your first set and probably hit 165 on the last set...maybe something like 8x135, 6x155, 4x165; the volume on the rest of your lifts looks fine.

[black toned]

Hmm, I think I'll try that next week. Would it be ok though if I did it like this:

115x8, 135x6-8, 155x4, 165x1-2

[nubreed]

Originally posted by black toned
Hmm, I think I'll try that next week. Would it be ok though if I did it like this:

115x8, 135x6-8, 155x4, 165x1-2
if your legs are feeling up for it i say go for it.

[black toned]

Ya, I'll see how it goes.

Thanks for telling me that, thought 6 sets was a little much with only 10 pound increasements.

[black toned]

02/07/04-Chest/Biceps

Bench Press-105x8, 120x5, 130x2, 140xMISS, 140x1[PR!]
Dips-BWx8, BWx6, BWx6 [getting heavier, becoming harder]
Incline DB Press-30x8, 35x7
Pec Deck-40x8, 50x6, 60x4

Standing EZ Bar Curls-60x8, 65x6, 70x4, 75x4
Preacher Curls-45x8, 55x6, 65x4
Hammer Curls-20sx8, 25sx6, 30sx6

Reverse Grip EZ Bar Curls-35x8, 40x6

Comments-Needed to hit 140. I missed it last week by a measly 2 inches. I missed my first attempt, but hit the second with leg power.

[theplacebo]

I don't know how old you are or if you've played football competitively before, but if you are trying to be a wide receiver, you don't want to be huge. Speed, speed, speed! You should try to improve your 40 time and work on catching a ball on the run, etc. I don't know if you're already doing this or not, so forgive me if this is nothing new to you. Don't get too hung up on being extremely big. Look at the average size of wide receivers... it's like 6'1", 175lbs or so. But if you're having trouble taking hits from cornerbacks/safeties, then by all means bulk up.

[black toned]

Yea, I know. 170-180 was my ideal bulking goal, which is what the running back of the team told me. I'm not looking to be too huge, but if in the end thats what ends up, I might go for running back.

Thanks for the words of advice, how would I help my speed?

[black toned]

I got a few questions on my workout for you guys:

1.)Since I do Chest/Biceps on Saturday, tomorrow should I do Shoulders/Traps/Abs instead of Back/Triceps to give my biceps another day to recover?

2.)Tomorrow is my Back/Triceps day, I wanted to know how many sets for deadlifts [including warmup] would be ideal, if using the vbar for lats would work, and if I should do pullups last in back workout or second exercise for lats.

[black toned]

02/09/04-Back/Lats/Triceps

Seated Rows-50x8, 60x7, 75x6[pr]
Hyperextensions-3 Sets
Lying T-Bar Rows-50x8, 70x6, 80x4
Pullups-BWx6[PR!], BWx4
Chinups-BWx8, BWx6

Reverse Grip Bench Press-75x8, 85x8, 95x6
Skullcrushers-35x8, 45x6, 55x4
Tricep Pushdowns-40x8, 50x6, 50x6[PR!]

Comments-Well today was great. I did six pullups, I could barely do one when I started bodybuilding, shows I've gained strength in my back and biceps. As for triceps, they've gotten strong in a short amount of time, very fortunate I switched them to back day. For example, I use to only be able to do 40 pounds for barely 2-3 good reps. Now I hit 50 pounds easy and kept good form.

Next Workout-02/10/04-Shoulders/Traps/Abs

[Heisman]

I have a few suggestions for your workout. Do them if you wish:

Get rid of the pec deck for chest. You already have three other exercises for it. You also might want to get rid of one of the bicep exercises as well since they will also be hit with back. Give a few days of rest between your back and bicep workouts if you feel they are necessary, or if you can do it without messing everything else up.

Do deadlifts first in your back workout. Do as many warmup sets as necessary (probably three, or at least two) and then do three hard sets. After you do the deadlifts the hyperextensions won't be necessary since deadlifts hit your lower back a lot. When you say reverse grip bench press do you mean close grip?

Implement my suggestions if you feel they will help, and keep lifting hard. You must be doing something right since you are gaining.

[black toned]

Yeah, I might ditch the Pec Deck.. I only do it for like a warmdown strecth kinda.

As for deadlifts today, well these two powerlifters must use the whole back of the gym to stretch and squat. So I had no room to do them [gym is small]. They spent like 90 minutes warming up and talking, argh. Thankfully I still got a good pump in my back [first for me].

[Heisman]

No need to do extra sets to as a cool down. Stretching, however, is a great way to "cool down" the muscle.

[black toned]

02/10/04-Shoulders/Traps/Abs

Seated Military Press-65x8, 75x6, 85x4, 95x1[PR]
Seated DB Shoulder Press-15x10, 25x8, 30x6 [could have handled much more, first time doing this]
Lateral Raises-12x8, 12x6, 15x6

Shrugs-65x10, 70x8, 75x8, 80x8

Weighted Crunches-10x15, 25x10, 25x8
Lying Oblique Crunches-3setsx15

Comments-Good workout, getting more of a feel for military presses and perfecting my form. Just dont know if Im doing enough for shoulders?


02/12/04-Legs/Calves

Squats-115x8, 135x6, 150x5, 165x2[PR!]
Lunges-30x8, 35x6
Leg Extensions-60x8, 70x8, 80x8[pr]

Standing Calve Raises-100x22[pr], 135x18, 160x15
Seated Raises-45x10, 65x8, 70x6

Comments-Great workout, have more power in my quads then I thought. Took the advice Nubreed and started out a little bit more heavy then usual which felt great. Extensions really hit my legs as well as I got a great burn in my calves. Thankfully, a member of the gym pointed out how I was jerking up the weight on the last set. I didn't realize it, but thought it was a little heavy prior to the exhaustion from the standing raises. Wasn't a prick, and I thanked him, Glad he told me.

Next Workout-02/14/04-Chest/Biceps/Forearms

[Heisman]

Nice PRs. You can do bent over raises for your shoulders.

[noname]

Good work on your PRs.

I suggest you only do military press or DB shoulder press in one workout, not both. They hit the same muscles from the same angle. Maybe throw in front raises or rear delt raises.

[black toned]

Ok thanks, didn't know which ones to do. So like Military Press, lateral raises, and front raises would cover as a shoulder workout?

What are bent over raises?

[ComfortEagle]

Originally posted by black toned
What are bent over raises?

Check here: http://www.bsu.edu/webapps/strengthlab/exdetails.asp?exid=23

[noname]

Originally posted by black toned
Ok thanks, didn't know which ones to do. So like Military Press, lateral raises, and front raises would cover as a shoulder workout?

What are bent over raises?

Since you're doing Incline DB press during your chest workout and the DB/BB military press will hit the front delt you should leave out front raises. I suggest you do DB/BB press, lateral raises, rear delt raises.

If you feel that your front delts are lagging, then throw in a couple of sets of front raises every couple of weeks.

[black toned]

02/14/04-Chest/Biceps

Flat Bench Press-115x6, 125x5, 135x1, 145xMISS
Dips-BWx7, BWx5, BWx6
Incline Bench Press BB-65x8, 85x4, 90x3[PR]
Pec Deck-50x8, 60x8, 70x6

Standing EZ Bar Curls-55x10, 65x8, 75x6
Seated EZ Bar Curls-45x10, 55x8, 65x8
One Arm DB Preacher Curls-20x10, 25x8, 25x10
Incline Curls-3-15x15

Comments-Decent workout, feels like my chest is starting to hit another plateu. Any good ways to avoid this? Should I start switching up exercises and using maybe DB or BB or completely different movements?

Next Workout-02/16/04-Back/Lats/Triceps

[Heisman]

Don't max out every week. That is terrible for you and will definitely make you plateu.

[black toned]

02/16/04-Back/Lats/Triceps

Seated Rows-75x8, 100x6, 100x6
Hyperextensions-3 setsx10x8x6
Lying T-Bar Rows-45x8, 70x6, 80x4
Chinups-BWx6, BWx6, BWx4
V-Bar Pulldowns-30x8, 40x6, 50x4

Tricep Pulldowns-40x8, 50x6, 50x6
Skullcrushers-45x8, 55x6, 65x4
Reverse Grip Bench Press-75x8, 85x6, 105x4[pr]

Comments-Good workout, got strength in my triceps but seem to be going down in reps in chin ups, that sucks.

Next Workout-02/17/04-Shoulders/Traps/Abs

[Heisman]

Start doing deadlifts. They will help everything. Try doing chins earlier in the workout and see what happens.

[black toned]

Yea, I deadlift but these two powerlifters must take up half the gym when they're suqatting. And since our school is small, it leaves me no room to deadlift at all, thus resorting to hyper extensions. I'm thinking I'm going to start a new routine soon so I will schedule my back day when they dont squat.

[Heisman]

Good idea. Find a way to deadlift. Do whatever it takes (within reason). Talk to the powerlifters if you have to or talk to a higher official if necessary. Deadlifts are an exercise that you don't want to miss out on.

[noname]

You can do cable deads from a low pulley if you can't get room to set up a barbell.

[black toned]

Whoa, forgot about my journal. Haven't updated in awhile. Anyway, I'll get yas cauht up on my updated lifts and whatnot:

Bench Press-160x1 [Goal-185, creeping upon it]
Squat-200x1 [Goal-215, going to cream that within mid-April]
Military Press-95x2 [Aiming for 115, shoulders seem to be lagging compared to the rest of my arm]

Weight-156 [My weight is really going up and I can see myself getting bigger when I look in the mirror. My target weight is 165-175 by the end of the school year so I can start running for football without fear of burning off need calories]

Muscles-I basically need some help here. On one note my chest, quads, and back seem to be doing excellent which is great as they're you're biggest muscles. But I'm have some laggage in my whole arm [bicep, tricep, shoulders] and calves. Could this basically be due to my weight since it's not that much yet or not? I'm going to be doing shoulders/traps today which usually looks like this:

Seated BB Military Pressx4
Side Lateral Raisesx3
Front Raisesx3

BB Shrugsx3
DB Shrugsx3

Help, might need new program!

[Heisman]

Change the front raises to bent over laterals. It will help a lot.

If you keep gaining on the main bodyparts then the smaller ones will get bigger eventually.

Good to see you posting here again.

[black toned]

Sorry I haven't posetd in awhile, couldn't lift for three weeks. However I think this has added strength to my legs and whatnot...

Shoulders/Legs

Standing Military Press-45x8 [WARMUP], 65x6, 75x6, 80x4
Seated DB PRess-30x8, 30x6, 35x6

Squats-135x8 [WARMUP], 155x6, 180x6, 200x4 [PR]
Leg Extensions-45x8, 70x6, 90x8
Leg Curls...^

What else could I have done for shoulders/legs? This weight room didn't have much space and other exerices I could use. I was going to do laterals but totally forgot.

OVerall workoujt was great, had a great feeling in my shoulders and legs.