bigpecs training journal

[Bigpecs]

Ok here is my training journal. Ill start updating it on monday. As of right now i am 5,9 180 with around 13 % bodyfat.

My program

Monday: Chest

Barbell bench presses
Incline barbell presses
Dumbbell flys
Dips

Tuesday: back

Weighted pull-ups
Deadlifts
t bar rows
Bent over bb rows

Thursday: Bicpes, triceps, and forearms

Standing barbell curls
Incline curls
Preacher bench curls
Lying tricep extensions
tricep pressdowns
Reverse push ups
Wrist curls with barbell

Friday: Shoulders

Barbell clean and press
Military presses
Dumbbell side laterals
bent over laterals

Saturday: Legs

Squats
Leg presses
Hack squats
Leg curls
Standing one leg curls
Standing calf raises

I keep my reps in between 6 to 10. And i do 3 to 4 sets per exercise.

[Jimineye]

Nice routine, that is very simliar to mine. I'm curious to see how you progress with it. Good luck bro.

[scott_donald]

another one to watch... hehe...

[Heisman]

Have you ever tried skull crushers? They worked real well for me.

[Jimineye]

Originally posted by Heisman
Have you ever tried skull crushers? They worked real well for me.

Bump, I'm getting really nice gains with them as well.

[Bigpecs]

Alright guys, heres my update. I did chest today, im sort of dissapointed cause i did not get as many reps as i would have liked on the bench but oh well heres what i did

Barbell bench presses 225*6 225*2 185*11 185*5
Incline barbell presses 185*2 135*11 135*7 im weak on inclines for some reason
Dips 20 reps then 12 going to start weighted dips here soon
Flys 40*4 30*12
cut some exercises short due to a bad blister on hand messed me up on bench presses.

By the way i thought lying tricep extensions and skull crushers were the same thing. Peace

[AJ010]

Good workout dude. Your bench is pretty good. Nice job on the 225x6 and 265 max

[Bigpecs]

Thanks dude. I was hoping to get 7 reps with 225 today but it didnt happen.

[Steveo31]

Imma watch this as well. Looks like you got a lot goin for ya. You'll get that 7th in no time... :)

[Heisman]

If inclines and your upper chest is your weak point then you might want to do them first. After you get the seventh rep, of course.

[scott_donald]

Originally posted by Bigpecs

By the way i thought lying tricep extensions and skull crushers were the same thing. Peace

they are...

[Bigpecs]

Ill update again later this afternoon. I could not train back yesterday cause my freind had to work. We will do it later and ill update tonight. Peace.

[Bigpecs]

Ok heres my update. I did back by myself today, once again my freind could not lift. Anyhow though heres what i did

deadlifts 365 for 6 365 for 2 315 for 7 i was dissapointed with these numbers i was expecting at least 8 for 365
Pull-ups 6, 3, 1 forearms were real tired from deads and im just weak at pull-ups

T-bar rows 180 for 8 135 for 8 135 for 8 again

Bent over rows 135 for 6 115 for 8 115 for 6 aboyut the only one i was happy with.

And that was it, bad day overall just was not into it.

[AJ010]

Bro, it wasnt that bad really. It was just an off day. Next time you'll do better!


365x6 is still very good...8 or more next time for sure

[Bigpecs]

Okay heres my next update. Today i did arms. Heres what i did for them.

Barbell curls 100 for 5 90 for 6 80 for 6 70 for 10
happy with those numbers
Incline curls 35 for 10 35 for 7 30 for 8
Preacher curls 80 for 5 70 for 5

Lying tricep extensions 90 for 7 80 for 6 70 for 10
Tricep cable pressdowns 70 for 10 reps on all sets
Reverse push ups starting with 3 45s on lap stripping down to bodyweight did not count reps but got quite a few

And that was all i did. I thought it was a good day overall.

[Bigpecs]

Well here is what i did today.

Barbell clean and press 3 sets of 185 for 2 165 for 5 135 for 8
Military press 3 sets of 135 for 4 115 for 8 115 for 6
Dumbbell side laterals 3 sets of 10 reps with 20 pound dbs
Bent over laterals same as above

Good day overall.

[Heisman]

Nice workouts. Could you explain what reverse pushups are? I have an idea, but it is most likely wrong.

[Bigpecs]

Sorry i have not updated in awhile. I have been busy lately. But i did legs today and here is how it went.

Squats 225 for 6 yay 185 for 10 185 for 8 185 for 5 135 for 16
Leg presses 180 for 10 180 for 8 180 for 5
Leg curls 130 for 10 on all 3 sets
Standing calf raises 4 45s for 10 reps on all sets

And that was all i did. I was happy with the weights i put up on squats. I am progresing quite nicely on legs.

[Heisman]

Nice squats, but what are reverse pushups?

[Bigpecs]

Ill do the best i can to explain them to you. Heres how i do them. I get 2 benches put my feet on one and then basically do a dip. I have a freind put around 3 45s on my lap. Its hard to explain sorry if you dont understand.

[Heisman]

I believe that most people call them bench dips.

[Bigpecs]

Yeah, i always just called them reverse push ups. Same thing though.

[Bigpecs]

Once again sorry for not updating in awhile. I missed my chest workout on monday so i had to do chest and back today. I reduced the number of exerises on everything to conserve energy. Heres what i did.

Bench presses 225 for 6 AGAIN 225 for 3 this one went up 205 for 5
Incline Barbell Presses 185 for 3 155 for 8 155 for 4
Flys 45 for 3 35 for 7



Pullups 8, 5, 2 reps still suck at em but getting better
Deadlifts 365 for 6 i was somehwat happy with that seing as how i did it after chest 315 for 8 315 for 3

Bent over rows 135 for 7 115 for 11 115 for 8

And that was all i did. My strength in back is going up but im struggling to gain on my bench. Decent day overall though.

[Bigpecs]

ok did arsm today. My schedule is all screwed up because of school. Anyways though here is what i did.

Barbell curls 100 for 5 90 for 5 80 for 6 70 for 5
Incline curls 35 for 4 both sets only did 2 sets wasnt feeling em
Preacher curls 70 for 7 60 for 8

Close grip bp 185 for 4 155 for 10 135 for 13
Lying tricep extensions 90 for 5 80 for 7 70 for 5
Reverse push ups 3 45s stripping down to 1 got alot of reps i love doing these.

And that was it. Peace.

[Bigpecs]

I will update again tonight. I have not been able to get into the gym lately cause of school and work. Tonight ill do chest and will let you guys know how it goes. Peace.

[Heisman]

Good workouts. Try using a higher rep range for the flat bench press for a couple of weeks and then go back to lower reps. That might help. By higher I mean 8-10.

[Bigpecs]

I missed chest yesterday again. Sorry for the inconsistency. But i did manage to do back/bicpes today. Yes i changed my split.

Pull ups 3 sets of 6, 3, 3
Chin ups 8, 4, 4
Man i cant do chins or pullups

Daedlifts 3 sets of 365 for 6 315 for 9 315 for 3 i was feeling sick all day so i got lazy

T bar rows 5 25s for 8 on all 3 sets did not push myself at all was feeling sick

Barbell curls 3 sets of 80 for 8 70 for 6 70 for 5

And that was all i did for some reason i didnt feel good.

[Heisman]

Get some sleep tonight. Better to lift less and avoid illness than push yourself and get sick.

[Heisman]

Originally posted by BigSDillon
hey Heismen, Bigpecs.
I'm 6'3 and 190lbs

I dont powerlift but i wanted to talk to someone. i bodybuilld.
I dont have a set schedule because it changes all the time. about every other work out. but i hit every muscle. i try to work every part of my body twice a week. what about you guys

This is Bigpecs journal. Don't hijack it. You can see what Bigpecs and I do through are journals that we are posting. There is a thing called private messaging that you can use to talk to someone in private. If you want help, ask in the main workout section or PM someone for help. If you PM me I will help you if you need or want it. Just don't do this in another person's journal.

If you read this then you can delete your post. Then I will delete my post and we will pretend that this never happened.

[BigSDillon]

why cant i get in on your guys conversation?

[Heisman]

We are not having a real conversation. He posts his workouts and I comment on them. If my comments call for a response, or if I ask him a question about what he did, then he responds to that. Then he posts another workout and it starts all over again. You can't get in, because there is nothing to get into. Just make comments about one of his workouts or something that one of us, or anybody else, said. That is what this journal section if for. :)

[scott_donald]

Originally posted by Heisman
This is Bigpecs journal. Don't hijack it. You can see what Bigpecs and I do through are journals that we are posting. There is a thing called private messaging that you can use to talk to someone in private. If you want help, ask in the main workout section or PM someone for help. If you PM me I will help you if you need or want it. Just don't do this in another person's journal.

If you read this then you can delete your post. Then I will delete my post and we will pretend that this never happened.

hehe...

[scott_donald]

Originally posted by BigSDillon
why cant i get in on your guys conversation?

you can come to my journal if you want a conversaion...