Josh's Journal

[biggie_j]

Thought I would start a journal as an easy way to keep track of my progress as well as getting tips from other members. My split is: Sun- Traps and Abs, Mon- Chest and Shoulders, Tues- Biceps and Triceps, Wed- Back, Thurs- Legs. I also do 30-40 minutes of cardio 4x a week. I am 5'11", weigh 220 lbs and have a bodyfat of around 25%.

[Heisman]

Good job starting a journal and welcome to the site.

Would you consider doing a four day split like this?

Monday: Legs
Tuesday: Rest
Wednesday: Chest/Triceps
Thursday: Rest
Friday: Back/Biceps
Saturday: Shoulders/Traps/Abs
Sunday: Rest

What are your goals?

Do you pay attention to your diet at all?

What is your exercise/set/rep scheme?

If you answer all of those we will be able to help you more and make this journal more productive. I will follow this.

[biggie_j]

My goals are to bulk for a while. In August I would like to start cutting. My diet is usually as follows
6:30 am - Protein Shake
8:30 am - 1 c. Oatmeal 1 Tbs. Pnut butter
1:00 pm - Detour protein bar (Caramel Peanut is really good)
5:00 pm - 1 can Tuna, 1c. lettuce w/ 1/4 c. cheese
7:30 pm - Protein Shake
9:00 pm - 1 c. Cottage Cheese

I take in 141 g. Carbs, 1760 Cal, 195 g. Protein, 46 g. Fat.

I do 3 set w/ reps at 10,10,Failure. Any suggestions will be helpful.

[biggie_j]

I did arms today (I'm running a day behind)
Biceps:
Barbell Curl 40x10 50x10 60x10
Ez Bar curl 20x10 30x6 35x4
Hammer Strength Curl 20x10 30x6 40x4
Forearms:
Gripper 105x10 115x10 125x10

Triceps:
One Arm Ext. 30x10 40x10 50x10
Rope Ext. 30x10 40x10 50x6
Behind Head Dumbbell Ext. 30x10 40x10 50x5

[biggie_j]

Sunday 2-29-04
Chest: Pectoral Fly Machine - 60x10 75x10 90x9
Bench Press - 75x6 80x5 80x4
Incline DB Press - 30x10 35x8 40x6

Shoulders: Bent Over Cable Laterals - 20x10 30x10 40x7
Front Cable Pullups - 30x10 40x10 50x10
Smith Machine Press - 30x10 35x10 40x7

[Heisman]

Will you consider doing the split I already posted?

For the triceps I would do skullcrushers and close grip bench press and take out two of the exercises you did.

For the chest I would do flat bench, then incline bench, then leaning forward dips and take out the flies.

For the shoulders I would do free weight military presses, then side laterals, then bent over laterals. Pull ups don't work the shoulders.

I hope this helps.

[biggie_j]

I will try the split you suggested for a while.. Thanks for your help. What do you recommend about my diet?

[biggie_j]

Monday 3-8-04 Legs
Squats: Warmup-90x15 180x10 270x10 360x10
Leg Ext.: Waemup-105x15 120x10 135x10 150x10
Seated Leg Press: 275x10 295x10 315x10

Standing Calf: 215x10 235x10 255x10
Seated Calf: 90x10 160x10 180x7

Got a late start in the gym. This is all I had time to do before they closed.

[Heisman]

360 for 10 is good. Very good.

Why haven't you posted in a week?

[Steveo31]

Puttin up big numbers there man... keep it up and good luck with your goals!!

[biggie_j]

I haven't posted in a week because I took a trip to Florida to visit family. 360 is all I could do on squats because the bar wouldn't hold anymore 45's. What do I do now? Thanks guys for the support also.

[Heisman]

Buy a new bar. They don't cost more than $50.

[biggie_j]

Monday 3-15-04
Squats: Warmup - 180x10 270x10 360x10 450x6
Leg Ext.: Warmup - 120x10 135x10 150x10 165x10
Linear Leg Press: 360x10 450x10 540x8

Standing Calf: 235x10 255x10 275x10
Seated Calf: 90x10 160x10 180x10

I have only posted on leg days because on my upper body I don't have a set routine of exercises yet. I am trying different ones each week to see what I think will work the best for me. Any ideas would be helpful.

[Heisman]

The split I suggested at the top is good IMO. Do you not like it for some reason?

[biggie_j]

The split you suggested is what I'm doing. I meant that I am trying different exercises for each bodypart to see what I think will work the best for me and to get good growth. Tomorrow is chest/triceps day so I am going to try Incline Bench, Flat Bench, Chest Dips for chest and for tri's I am going to do Close grip Bench , Skullcrushers and tricep extensions. The split is great.....I just wish my damn legs didn't hurt all week long.

[Heisman]

Originally posted by biggie_j
The split you suggested is what I'm doing. I meant that I am trying different exercises for each bodypart to see what I think will work the best for me and to get good growth. Tomorrow is chest/triceps day so I am going to try Incline Bench, Flat Bench, Chest Dips for chest and for tri's I am going to do Close grip Bench , Skullcrushers and tricep extensions. The split is great.....I just wish my damn legs didn't hurt all week long.

Okay then. :)

Those are good exercises for the chest/tris. You don't have to do the extensions at the end if you don't want to. The tris should get hit hard enough with the other pressing movemnents and the cgbp and skullcrushers.

[biggie_j]

Wednesday 3-17-04
Chest: Incline 75x10 75x8 8x5
Flat Bench 75x6 80x5 80x1
Chest Dips 20
Tri's: Close Grip Bench 30x10 40x10 50 x10
Skull Crushers 50x10 60x10 70x8

Anyone have any advice on some good excersies or ways to improve my weights. Do I keep doing these same weights until I can do all three sets of ten reps and then move up?

[Heisman]

When you move up depends on what your target range is. If you want to get 8-10 reps, and can do 100 pounds for 8 reps once, then do it. Then you could drop down 5-10 pounds for the following sets to make sure you hit 8 reps.

[biggie_j]

Friday 3-19-04
Back: Seated Row - 90x10 105x10 120x10
Lat Pulldown - 75x10 90x10 105x10
20 Pullups

Biceps: Cable Curls w/ Rope attachment - 50x10 60x10 70x10
One Arm Cable Curls - 40x10 50x10 60x10
Barbell Curls - 40x10 50x10 60x8


Monday 3-22-04
Leg Extensions - 135x10 150x10 165x10 180x10
Squat - 180x10 270x10 360x10 450x10
Linear Leg Press - 360x10 450x10 540x7

Lying Leg Curl - 70x10 80x10 90x10

Standing Calf - 255 @ 8x8

[Heisman]

450x10 squats is monstrous. Great job.