Tall Man Journal

[BigSDillon]

6'3'' 190LBS 12% BF

As of 12/0703:

Chest is 44''
Shoulders are 48.5
Arms 15.5''
Thighs 24''
Calf 15''

bench is 200 5 reps
Leg press 550 8 reps
curl is 110 5 reps
french curl is 105 5 reps
standing calf raise is 515 8 reps
Shoulder Press with Dumbbells 65lbs 5 reps


-CHEST
Flat bench 2 warm ups 5 set

Incline (hammer machine) 5 sets
6-8reps
Cable Flyes 4 set ( inner chest is a weak point)
6-8 reps
Incline Flyes 4 sets (dumbbells)
6/8 reps
Dips 2 sets of as many as I can dish out
every 2 weeks I use Dumbbells for bench to get variety

- BACK
Wide Grip chins 3 sets
Wide Grip Palms in Pulldowns 5 sets
Close grip pull downs 5 sets
Close grip rows 5 sets
Deadlift 4 sets
Hyperextensions 3 set

-LEGS
Warm up with Leg Extensions
Squats 8 sets
Leg press 6 sets
hack Squats 5 sets
Legs curls 5 sets
standing Calf raise 6 sets
Donkey Calf Raise 5 sets
Reverse Calf raise 4 sets

Shoulders
Wide Grip Smith Press 2 warm up 5 sets
Arnold Press 3 sets
Side lateral (cables or free weights) 5 sets
One Arm Bent Over laterals 5 sets
Underhand Shrugs 5 sets
Over hand Dumbbell shrugs 5 sets

ARMS
French Curl 2 warms 4-5 sets
overhead tri Extension 4-5 sets
Pressdowns 5 sets
EZ curls 5 sets
incline 5 sets
Concentration curls with 2 burns at end 4 sets
upper and lower forearm curls 4 sets


I change the order of the excersies every workout.

I WOULD LIKE PEOPLES INPUT ON THIS.

[Davesta]

That's some huge volume you're using there!! I'm the same height as you and about 10lbs heavier so it'll be interesting to see how it works out for you. Good luck with your training bro.

[Topnotch]

6'3 190? why the cardio?

[BigSDillon]

It is hard for me to gain weight . since i started lifting i have only gain 70 lbs. i started working out when i was 14 and bodybuilding since i was 16. so i have lift this way.

how do you put the weight on dave?

[BigSDillon]

cardio is for my lungs. i only need about 10/12 minutes of it.

[Davesta]

Originally posted by BigSDillon
how do you put the weight on dave?

Eat like a horse!! Simple as that! The big problem that I've found is that I used to really underestimate the amount of calories I needed to bulk. This time last year I was bulking on about 3000 cals, but in the autumn I started losing weight even though I bumped up the calories to 3500. I've realised now though that I need nearer 4500 cals to bulk, and even that isn't piling on the fat pounds!!

Getting enough calories in can be a real problem when you've got real ecto tendencies, but some good planning and compromise will make it as easy as pie (excuse the pun :D). I'm not complaining about being an ecto though - cutting's gonna be easy!!

[BigSDillon]

how old are you?

[Davesta]

Originally posted by BigSDillon
how old are you?

I'm 20, turning 21 in about a month. How old are you? You should post up some stats and let us see how you improve over time.

[BigSDillon]

im 19. today is an arm day. i will try to go for more weight that what i had posted at the top. ill get on after i get back and post my results. Peace.

[BigSDillon]

Hey ARM DAY YESTERDAY i went into the gym with a Headach. i couldnt get close to my maxs but i still worked them.. im sore so i know i worked them good. nothing really to show for stat today. i will be putting pic up if anyone if interested.
Peace.

[Heisman]

Could you post the weight that you use along with the exercises/sets/reps?

What are your maxes for squats and deadlifts?

[BigSDillon]

yea ill edit my deal.
I had a back injury with i was younger so my deadlifts areNT very strong. i have to really really be careful when i train my back.
and i do maxes when i really feel strong. so i dont know what some of my maxes are.

Im only going to put my chest info tonight. im tired. just off work.

[Heisman]

Only do maxes once every couple of months. I was just wandering if you had maxed out in those lifts before. How did you hurt your back?

[BigSDillon]

I only do maxes and take measurements like every 2/3 months. But im not really concerned about how much weight i can push. im just trying to shock my muscles. im not powerlifting.
i hurt my back doing cleans when i was younger. but i am much wiser now!

[BigSDillon]

this is my favorite pose.
What do you guys think?

[BigSDillon]

so so
what do you guys think?

[BigSDillon]

im 19 years old here.
The New Encyclopedia of Modern Bodybuilding.
Page 95 is my goal.

[BigSDillon]

I think im 17 years old her. i dont think there is a lot of difference between this one and the one above.
what do you guys think?

[BigSDillon]

I dont know about this one.

[BigSDillon]

so so-ish

[BigSDillon]

what do you guys think?

[BigSDillon]

ill tell you what i think. i think that pictures dont do very good justice to people. I hate when the time roles around for new advancement pictures to be taken. i feel like all the effort i put in the gym and diet is all for nothing. i grow like a snail moves. ****!

[BigSDillon]

ALSO you may notice that there are no lower body pictures posted. i consider my lower body to be a series weak point which is being brought up but i dont want to post them yet.

[Heisman]

Originally posted by BigSDillon
ill tell you what i think. i think that pictures dont do very good justice to people. I hate when the time roles around for new advancement pictures to be taken. i feel like all the effort i put in the gym and diet is all for nothing. i grow like a snail moves. ****!

You have to eat more food for the gains to come quicker.

You don't look that bad. Just bulk up and the gains will come in no time.

[BigSDillon]

dude i eat nonstop. i just dont know why i cant gain faster. i was told today that i have to get my carbs up to 300 and protein to 250.


i take in about 200 grams of protein.. not sure about the carbs. i posted a thread about how muchi should take in. no one replied.

[Heisman]

How many meals do you eat a day?

[BigSDillon]

about 6 meals

hey Kez, sorry about the chat, damn computers

[Jimineye]

Originally posted by BigSDillon
dude i eat nonstop. i just dont know why i cant gain faster. i was told today that i have to get my carbs up to 300 and protein to 250.


i take in about 200 grams of protein.. not sure about the carbs. i posted a thread about how muchi should take in. no one replied.

You probably need more calories. You seem to have an ecto metabolism so calories are much needed for you. I don't know much about carbs, so I can't really help you there.

Are you making any weight gainer shakes at all?

[Davesta]

If you're not gaining, there's only one reason for it - you're not eating enough calories. Post your diet up so we can take a look at it and make any necessary adjustments. I seem to have a very similar body type to you and I'm taking in between 4,300 and 4,700 calories per day. You probably need at least 4,000 therefore to perform a serious bulk.

[BigSDillon]

First, guys thanks for posting up here . thanks for the help.
Davsta it is hard for me to keep a constant diet cuz of School and work. but i try to stay ontop of it.
i normally have a protein shake in the morning and half a chicken breast. and 2 peices of bread. or 5 egg whites( depending on how much time i have)

about 2 hours later when i have a break from school i have a really big turkey sandwich with cheese.(1)

Id say i eat about 3 of those in a day.


before i work out i have another sandwich (2)

After work out i will either go to subway and have a club 12'' or 2 chicken breasts or a steak with a salad with EFFERVESENT CREATINE.(any body on that?)

and i work at a resturant (Tony Romas) and i moch off my grill. ill cook chicken breast or sausage.

after work i will have another sandwich(3)

[Heisman]

It looks like you should make yourself a weight gainer that you can carry around and drink all day.

[BigSDillon]

LIKE THE PROPERFORMANCE WEIGHT GAINER 1850?

[BigSDillon]

I am so tired of people looking at this and telling me that im skinny. Why the hell do you think I'm in the gym for anyway.. People can be very stupid some times. Especially since I thought that i had made (and are making) pretty desent improvements. All of you can kiss my ass!

[Jesin]

Originally posted by BigSDillon
I am so tired of people looking at this and telling me that im skinny. Why the hell do you think I'm in the gym for anyway.. People can be very stupid some times. Especially since I thought that i had made (and are making) pretty desent improvements. All of you can kiss my ass!


Dont worry what everyone eles thinks bro! What would you rather be, fat or what u are now. Just look at it like that. Id rather be skinny, Im 6'1 254lbs 20%bf and i start cutting next week. Telling ya, you dont gotter bad at all.

[BigSDillon]

thanks J, for the support

[Jesin]

Anytime man

[Heisman]

You said that you grow like a snail moves. You then said you eat as much as possible, and it was established that it is hard for you to eat anymore than you do. That is where the weightgainer comes in handy. You can just sip on it all day, and when you are finished you will have had 500 to 1,000 extra calories.

[BigSDillon]

alright Heisman. i bought weight gainer 1850 2 days ago.

Hey how old are you Heisman.

[Heisman]

Originally posted by BigSDillon
alright Heisman. i bought weight gainer 1850 2 days ago.

Hey how old are you Heisman.

I'm 16.

[GUNZOFNAVARONE]

Originally posted by Heisman
I'm 16.

enjoy the elevated levels of testotsterone now kid, it will start to go downhill in a few years :D

[Davesta]

Originally posted by GUNZOFNAVARONE
enjoy the elevated levels of testotsterone now kid, it will start to go downhill in a few years :D

Hahaha! That's the spirit!! :D

[Wanker527]

Originally posted by Jesin
Dont worry what everyone eles thinks bro! What would you rather be, fat or what u are now. Just look at it like that. Id rather be skinny, Im 6'1 254lbs 20%bf and i start cutting next week. Telling ya, you dont gotter bad at all.

exactly. don't worry what anyone else thinks. nobody but you realizes how far you've come. all you can do is try to sort the good advice from the bad, apply, and experiment. when i started i was 6'2 and just a shade over 145lbs at 17 yrs old. and even the people that knew me at that weight called me skinny until i hit about 190+lbs. it gets old, but use it to your advantage. i hate to say it, but anger is a great motivator...use it. just don't be reckless and injure yourself. take care and best of luck to you, man.

[BigSDillon]

alot of people have told me that my workouts are kinda over doing it . or i have too many set or reps. so i decided to change it up big time... but i need some advice..

if im trying to bulk, should i lower my reps to about 4-6 considering I'm 6'3''?

and what should someone who is 5'9'' lower his reps to also


I am kinda new at the bulking and cutting routines. I have not really been exposed to that stuff yet. I would really like it if someone posted an example routine for me considering my height... that would be great.

And thanks to everyone for replying .

[Heisman]

Bulking and cutting routines shouldn't be different (they can be, but they don't have to be). The most important thing by far is your diet.

[Davesta]

Well if you fancy doing a periodisation routine, then check out mine and Meatheads journals, as were both finding some great results from that, even in just a couple of weeks! I've found that periodised training has helped me a lot in the past also. If you'd prefer to stick to a regular 4 or 5 day split though, then I could post my old routine for you as a reference.

As for the number of reps, I've found low rep ranges of 4-6 helpful at some points, but I've never really gained optimally from them. I've found that I respond best with a slightly higher rep range of about 6-8. But it all depends on how you respond. If you dont feel as though higher rep ranges are working for you, then I'd suggest trying some lower ranges for a while to see how your body responds. You may find that the lower reps allow you to lift heavier weight which may "shock" your body into growth.

[BigSDillon]

I was going to try the 4-6 reps for a month to see what happens. I think its time to change up my whole workout anyway.. I should try the 3 days split? i have heard alot of guys are getting good results in that Yea Davesta. i would like anything that would help me.. and thank you . and thanks Heisman.

My friend at work to me that if i want to bulk i should to this. and this is the example he gave me

French curls: 5 sets.
set 1 12 reps
set 2 8 reps
set 3 6
set4 5 reps
set 5 4 reps ALL WITH FORCED REPS

but that is completly different from what i read or hear on this site.


what do you guys think?

And Davesta. i read your journal and i dont know what "loading" is.

Wed. was the first day i EVER considered taking roid. I work out at a gym full of powerlifters that compete. so most of them on juice. and it is really depressing being around guys that are so much stronger than me.

i thought about getting on roids because i have been lifting for 5 years and you guys can see just as i have that my advancements are not impressive, although i have gained 70lbs since i was 14 (im 19 now) but im really not impressed. i think that after 5 years i should be... well ALOT bigger than i am..

so i thought that instead of getting on roids i should try the testostorne supplements first. ANY ADVICE ON THAT?

[Davesta]

Ok, first things first, forget about steroids. You do not need them, and you should not use them so don't even consider it! If you're unhappy with your results then I'm sorry to say it, but it's because you haven't trained hard enough and kept to a strict enough diet. They're the only reasons I'm afraid. Start training harder and eating better and results will come over time.

The loading phase that I'm doing is basically a period of high volume and high intensity training that causes your body to enter a state of "overreaching", causing a great amount of supercompensationary effects, and therefore extra growth. You can find more information on this if you search for a post by meathead about periodisation in the teen section.

As for the example of training that your friend gave you, that's known as pyramid training. Some people use this type of training a lot, some don't use it at all. I don't really use it at all, but some people have gained good results from it.

[Heisman]

Shawn Lattimer just benched 859 pounds (third best in the world, stronger than anybody in your gym) and he is natural. No steroids. You just simply have to find a way to eat more. If the weight gainer doesn't help enough, then wake up in the middle of the night and eat some food. If you up all of your meals by 50-100 calories you should be fine. You can find a way to do this while staying natural. I am sure about this.

[BigSDillon]

Thanks Davesta and Heisman for responding.. the other day i calculated my carbs cals and protein.. and i know why i havent grown so much in the 5 years of lifting.. i have not been getting 250 grams of protein. or 300 carbs and even with the weight gainer that i bought a week ago i was only at 3000 cals.

Before i started on this site (2 weeks ago) i was not around nor did i talk to anyone besides my lifting partern about bbing or dieting. now that i know what i need i WILL make the gains.

No roids.. ever.

And Davesta and Heisman, should i be "bulking" or "loading" right now? which one?

and one more question.. should i have a 3 day split or a 5 day split?

thanks for the help guys.

[BigSDillon]

i did a chest work out that Powerhouse210.. gave me today.. it went pretty good.
i started out doing Incline. 5 set of 6-8
then i did flat bench but i did pauses at the bottom.. again 5 sets of 6-8 reps.. then flat flyes 5 sets of 6-8 and i finished off with dips. .. i did 2 sets of 15 then i did 2 sets of weighted dips; a 25lb plate at my waist. i got 8 reps. when i was done with the that set a real hot girl got on the treadmil next to the dip rack and 2 other hotties started doing curls on the other side.. so knowing that i had one more set, i went all out. i got a 45lb plate and did 7 reps.. i have never done that much before. i have never tried that either. i was so happy.. i bet next week i will get a 45 and 15 on my waist..

but tomorrow is a leg day.. i let ALL OF YOU know how it went since everyone reads this.. but im mainly expecting DAVESTA AND HEISMAN to be the only ones to respond.


Peace guys.

[Steveo31]

I'm with you brah.. (see stats in sig ;))

Based on what I have read here, 3kcal is nowhere near enough... which is what I am aimin for, but I'm going to eat my mom's budget if I do... Weight gainer is the next best thing.

I've had good results with about 6-8 reps, and a 3 day split. I may change based on what people say here.

Keep it up and ferget what negative comments others have :)

[Heisman]

Originally posted by BigSDillon
Thanks Davesta and Heisman for responding.. the other day i calculated my carbs cals and protein.. and i know why i havent grown so much in the 5 years of lifting.. i have not been getting 250 grams of protein. or 300 carbs and even with the weight gainer that i bought a week ago i was only at 3000 cals.

That's your problem. The average teenage male needs around 2700 calories to maintain (I believe). Many people aren't able to bulk until they get more than 4000 calories.

Loading is only done on these periodization routines that fortifiediron has shown. Bulking is done if you want to gain weight. Also, would you consider using a four day split?

[Davesta]

Originally posted by BigSDillon
Thanks Davesta and Heisman for responding.. the other day i calculated my carbs cals and protein.. and i know why i havent grown so much in the 5 years of lifting.. i have not been getting 250 grams of protein. or 300 carbs and even with the weight gainer that i bought a week ago i was only at 3000 cals.

Yep, that's your problem. 3000 cals may gain you weight in the long run, but it is nowhere near the amount of calories you need for an optimal bulk. I would suggest bumping that up to at least 3700 calories, preferably over 4000. The key to consistently getting this much food over each day is definitely planning. So cook all of your meals in advance, plan what you're going to eat etc, and you'll be sorted!


And Davesta and Heisman, should i be "bulking" or "loading" right now? which one?

and one more question.. should i have a 3 day split or a 5 day split?

As Heisman said, loading is only used on periodisation programs, so if you're sticking to a normal lifting regime then you don't need to load. Bulking is the way to go, just lift hard and eat big!

As for the split, it's up to you. I think the best thing to do would be to draw up a program which you think would work best for you, post it up here and we can critique it for you. 3, 4 or 5 day splits can all work and all have their advantages, so basically decide on which one fits in best with your everyday life. Other decisions such as volume, rep range, exercise choice are a little more complicated, but we can help you with that.

[BigSDillon]

right on.. steveo davesta and Heisman.. thanks for the advice

first off. i had a leg day today..at my college gym. there is only one other guy there at bbs so him and i did legs today.. on my last set i got 700lbs on my leg press.. 7 reps.. then i spent 10 minutes throwing up. but i went back to finish off my leg day. so i feel pretty good about that.. i have never pressed that much weight and i have never thrown up.. it was all interesting.. but im stoked about the leg press. made my day.

i am thinking about taking tomorrow off since i did chest on monday and legs today.. get some rest. WHAT DO YOU GUYS THINK?


Heisman i had a 4 day split in high school. it was ok.

and davesta, as to a program that i like and i havent done before ( to switch it up a little)

SAMPLE SPLIT

DAY 1 chest and shoulders
incline 5/6-8
flat 5/6-8
incline flyes 4/6-8
weighted dip 5/6-8
bent over laterals 5/6-8
side laterals 5/6-8 i would like to get military in there
underhand shrugs 4/6-8

DAY 2 LEGS
2 sets of leg extension to warm up
leg press 6/6-8
front squats 5/6-8
stiff legged deadlift 4/10 (i cant go heavy on deadlifts)
standing calf raises 5/10

DAY 3 REST

DAY 4 BACK
weighted chins 5/6-8
close grip rows 5/6-8
close grip pull downs 5/6-8
hyperextensions 3/15

DAY 5 ARMS
French curl 5/6-8
over headextension with dumbbell 5/6-8
pushdowns 5/6-8
e-z curls 5/6-8
hammers 5/6-8
concentration curls with drop set 5/6-8
forearm curls 3/10-15

abs on DAY 1 and DAY 4
what should i do for abs? and what do you guys think of this.


maxes:

bench is 200 5 reps
Leg press 700 7reps
curl is 110 5 reps
french curl is 110 5 reps
standing calf raise is 515 8 reps
Shoulder Press with Dumbbells 65lbs 5 reps

[Heisman]

First of all, isn't your max for leg press 700 for 7 reps?

Here are the changes I would make to that split.

Day 1: Get rid of the flyes. Do 3 or 4, not 5, sets of each exercise. Add in military presses.

Day 2: Do 3 or 4sets of regular squats first. Regular squats are the best leg exercise. Then cut everything else down to 3 or 4 sets, except you can do 4 or 5 sets on the calf raises.Only do 2 or 3 sets of the front squats.

Day 3: Do deadlifts, then pull ups, then bent over barbell rows, then chin ups. With deadlifts, there will be no need for hyperextensions. Cut everything down by a set or two. Also, I would switch this day with legs, so your biceps have time to rest before the arm workout.

Day 4: I would do skullcrushers, then close grip bench press, then dips, then barbell curls, then hammer curls, then some other type of curl.

[BigSDillon]

alright.. i want to know why you would make these changes. and thanks for the correction on the leg press

[Heisman]

With all of those sets you would probably be overtraining, or you just wouldn't have enough energy to hit the last couple of exercises hard. That is why I said to tone down the sets.

You have three great exercises for the chest. Flyes, in my opinion, aren't that good, and three exercises should be enough to hit the pecs hard. The chest isn't the biggest muscle group in the world.

Military presses are probably the best movement out there for the shoulders. Some form of them should always be included in a shoulder workout. Also, this will take the place of the flyes, if you get rid of them, although you should do them after the dips.

Squats are the best exercise for the legs. There aren't that many people who could effectively argue a different exercise that is better for the legs then squats.

Once you do the squats and leg press, you're quads won't need much more, so you don't need to do that many sets of front squats. You could actually get rid of them, if you wanted to. They are probably better than leg presses, but you like the leg presses a lot and are making gains with them, so you might as well keep them.

Deadlifts are by far the best possible movement for the back, and I even believe that they are a better exercise than squats. All routines should have them, IMO.

Pull ups are better than pulldowns, so do pull ups if you are able.

Free weights are pretty much always better than machines, so I would do bent over barbell rows instead of machine rows.

Once you do the deadlifts, you won't need any specific lower back work.

Skullcrushers, close grip bench press, and dips are pretty much regarded as the best tricep exercises.

Biceps are pretty small, and just need the basic exercises to effectively grow. So, the barbell curls are the main bicep exercise, hammer curls help work your bradialis (sp?), and if you feel you need another exercise you can add another type of curl.

Remember, your triceps get worked with the chest and shoulders and your biceps get worked with the back. This is why I would change back day with leg day.

That is why I would make these changes. :)

[Davesta]

Right, that's a good split. I prefer not to do shoulders and chest on the same day, but some people like it. However, I would make a few changes to the exercises so that it looks like this......I'll explain the changes at the end. You also seem to like high volume workouts by the looks of things!

DAY 1 chest and shoulders
incline
flat
weighted dip
Military/Seated dumbbell press
bent over laterals
side laterals


DAY 2 LEGS
Squats
front squats
stiff legged deadlift
leg press
standing calf raises

DAY 3 REST

DAY 4 BACK
Deadlifts
weighted chins
Barbell rows
close grip pull downs
underhand shrugs

DAY 5 ARMS
French curl
over headextension with dumbbell
pushdowns
e-z curls
hammers
forearm curls

abs on DAY 1 and DAY 4
what should i do for abs? and what do you guys think of this.


1. I've taken out the flyes, because they are an inefficient exercise. If you're doing incline and flat presses along with weighted dips then there should be no need for flyes in your chest workout as these three exercises should hit your chest hard enough.

2. I've added in military presses or seated dumbbell presses because heavy pressing movements are essential for building shoulder power and size IMO.

3. I've moved shrugs to backk day because hitting three muscle groups in one workout is madness with this type of split, especially if you're working abs aswell!! Not only will the workout take much too long, but it'll be tough to keep up the intensity for so many heavy lifts.

4. As Heisman said, regular squats are the best leg exercise, so do 3 or 4 sets of them first on leg day. Use lighter weights on the squats to warm up rather than using leg extensions as other muscles need to be warmed up other than just your quads. Do 2 or 3 sets of front squats, SLDL and leg press, and then 5 sets of calf raises.

5. Deadlifts are the best lift for packing on the mass IMO so start with them. If you're unable to do deadlifts as you hinted at in your post, then add in some hyperextensions for your lower back. Otherwise, deadlifts would be a much more effective all round exercise.

6. I've changed over close grip rows to barbell rows, but I don't actually know what close grip rows are! Are they t-bar rows, or cable rows, or something completely different? I they're t-bar rows, then they're pretty much interchangeable with barbell rows.

7. Arms day looks good apart from the concentration curls. IMO this is a worthless exercise after barbell curls and hammers as these exercises should hit your biceps hard enough. Btw, by french curl, do you mean french press?

As for the number of sets, if you are indeed a fan of higher volume workouts, then I would use 4 sets for each exercise apart from leg day which I mentioned above. Otherwise I would stick to about 3 sets for most exercises and maybe drop dow to 2 sets for some exercises which basically duplicate others, like french presses and overhead db extension.

Obviously, a number of exercises are interchangeable for the ones I've listed here if there's any you don't like, or if you feel like mixing it up a bit. This should give you a basic idea though.

Hope this helps.

[Davesta]

Originally posted by Heisman


Remember, your triceps get worked with the chest and shoulders and your biceps get worked with the back. This is why I would change back day with leg day.



Bump! Sorry I didn't notice this. I would swap back and leg day over, for this reason and for the fact that you really need as much energy as possible for leg day so it's beneficial to do it after a day off.

[BigSDillon]

alright guys. i really need to thank you guys for putting the effort into your replies.. thanks alot.. i will adjust the split swap days. take stuff and add ****..

and davesta... i like close grip cable rows cuz they thicken my back and i feel they have less strain on my lower back.. im really worried about injurying my back again. that is one reason why i dont do, cant, heavy deadlifts.

and what is "IMO"?

I thought that the "technical" name was french curl. i grew up knowing them as nose busters.. so i thought that i was just were i lived or something like that. french curl. french press. nose busters skull crushers.. same thing to me..


how did the reps look to you guys/ 6-8 sound good?

and i like the high volume cuz it makes me feel like im really doing work besides when im doing the set.. does that make sence? but i will take your advice and trim it down a few..

and again thanks.

Scott.

[BigSDillon]

davesta and heisman.. dudes i feel strange writting in your guys's journal cuz you guys dont need any advice from me.. you guys got it. but i still try to show support..

[Heisman]

IMO= in my opinion

Maybe a french curl is a skullcrusher. I just wouldn't call it a curl, since you don't curl it. As long as we both know what is being talked about, then it doesn't matter.

6-8 sounds fine to me.

It is possible that you respond better to higher volume. Everybody is different. Either stick with the high volume, or trim it down, and then we'll make adjustments if something isn't working.

Keep posting in my journal.You can just provide encouragement; that is all that I ask for. :) Also, if you have any advice or anything post it. It may be good, it may be bad, but it can only help.

[Davesta]

Originally posted by Heisman

Keep posting in my journal.You can just provide encouragement; that is all that I ask for. :) Also, if you have any advice or anything post it. It may be good, it may be bad, but it can only help.

Bump!!

[BigSDillon]

hey guys.. on the back work out you guys said i should do.. you said i should do deadlift first.. wont that tire out my forearms.. and if so.. shouldnt i do those later in my back work out?

[egoatdoor]

Tall Man,

I'm a little late to this party. I just read your journal.

At 6 3, 190 ands 12% BF, you can and should be eating a lot more if you want to gain size. I also think your carb count at 300 is way way too low for someone with an ecto body who wants to gain. You already have low bodyfat and at 20 years old, you probably have a very fast metabolism, so why the worry about getting "fat" from eating carbs? Low carbs are for endomorphs or seriously overweight people on a cutting program. I think you need to be getting 2-3 grams of per pound of bodyweight in carbs and 1.25 to 1.5 grams per pound of protein.

I also think with your type of body that you are using too much volume in your workouts. Overtraining will burn energy. Burning energy burns calories. Can you gain weight if you are burning more calories than you are intaking???? Reduce the number of exercises you are doing, focus on basic compound muscle building lifts and leave the isolation and excess exercises for later on when you have some muscle that needs to be "cut".

I don't know how many days you are training, but it should be 4 days a week max and preferably three. You grow outside the gym, from resting and EATING, not in it.

From what I've read, I think Davesta is providing some really good advice also.

[Heisman]

Originally posted by BigSDillon
hey guys.. on the back work out you guys said i should do.. you said i should do deadlift first.. wont that tire out my forearms.. and if so.. shouldnt i do those later in my back work out?

Deadlifts are by far the best exercise for the back, IMO. It's the same thing with squats; you do squats first in your leg workout because they destroy your entire legs.

If your grip is the problem, then start doing static holds and farmer's walks twice a week. During your next back workout, do the deadlifts first and then see whether or not your forearms become an issue. You may have no problem at all.

[weightshead]

firstly id consider getting lifting straps purely for deadlifting.

if high volume works well for you then you can ignore my comment ;)

however...
i dont make gains easily at all. i started off training with fairly high volume, maybe just under what you doing. id train chest/tri back/bi legs/shoulders twice a week. I did get some good beginners gains but i changed to a 4 days on workout doing

chest/tri
legs
back
shoulders

each once a week with low volume and take 3 rest days as needed. I also made sure my workouts were more intense but much shorter. you can find it here if your interested:
http://forum.bodybuilding.com/showthread.php?s=&threadid=233980

also IMO _EVERY_ machine can be replaced by a better free weight exercise when bulking is the goal...

good luck!

[BigSDillon]

hey weight. when in your 4 day work out did youtrain your bis? also like you. when i started i was making good beginners gains. but 5 years later, i am not. i changed up my routine. it is now a 4 day split. and it has less sets. i have come to realize that i have been overtraining my muscles and not getting the right amounts of carbs cals and proteins. i have been getting stronger but not bigger which is my goal.

alright Heisman.. but what are static holds and farmers walkes?

[weightshead]

Originally posted by BigSDillon
hey weight. when in your 4 day work out did youtrain your bis? also like you. when i started i was making good beginners gains. but 5 years later, i am not. i changed up my routine. it is now a 4 day split. and it has less sets. i have come to realize that i have been overtraining my muscles and not getting the right amounts of carbs cals and proteins. i have been getting stronger but not bigger which is my goal.

alright Heisman.. but what are static holds and farmers walkes?

i do shoulders and biceps on the same day. honestly i think most real bicep gains come from doing good quality heavy back workouts. thats why i only do two sets of bicep exercises (standing BB curl and incline bench curl) after i train shoulders.

have you got your diet sorted now??

static holds are where you grip a barbell or dumbells and hold it for a period of time (a weight that gives you 20secs-30secs to failure might be a good starting point).

farmers walks are best performed with heavy dumbells were you pick them up and they hang either side and you walk a fixed distance - increase the weight as required.

good luck!

[BigSDillon]

im trying to take in about 300 grams of protein 300 carbs and 3500 cals

[Heisman]

Originally posted by weightshead
static holds are where you grip a barbell or dumbells and hold it for a period of time (a weight that gives you 20secs-30secs to failure might be a good starting point).

farmers walks are best performed with heavy dumbells were you pick them up and they hang either side and you walk a fixed distance - increase the weight as required.

This pretty much sums it up. Just hold a barbell with enough weight that you will drop it in about 25-30 seconds. It would be wise to do this in a power rack so you only have to pick it up a little and when you drop it nothing bad will happen.

Grab two heavy dumbells and walk. Aim for a certain distance, and when you are able to walk that far then increase the weight.

[egoatdoor]

Originally posted by BigSDillon
im trying to take in about 300 grams of protein 300 carbs and 3500 cals

3500 calories: This breaks down to 1200 calories from protein, 1200 from carbs and 1100 from fat. Fat is 9 grams of fat per calorie, so this is converts to ingesting 122 grams of fat a day. How do you plan to do this while maintaining 300 grams of protein and 300 carbs?

[BigSDillon]

i did my chest and shoulder work out today..

incline 3/6-8 ~1 warm up
flat 3/6/8
weighted dips 3/6-8
military 3/6-8
bent over laterals 3/6-8
side laterals 3/6-8

this workout is alot less volume.. but it was pretty intense.. when military rolled around. my shoulders were pretty weak. my dips were pretty strong but flat bench was pretty weak.

incline 135x155x165
flat 175x170x155 * last set i did pauses at bottom
dips 25lbsx45lbsx45lbs
military 105x100x100
bol 15x20x20
side lat 15x20x20

6'3''
190
maxes:
bench is 200 5 reps
Leg press 700 7reps
curl is 110 5 reps
french press 110 5 reps
standing calf raise 515 8 reps
Shoulder Press with Dumbbells 65lbs 5 reps

[BigSDillon]

3/16

stuff came up and i couldnt go to the gym today. my lats were sore anyway from my chest day, so maybe it was for the best.. ill pick up tomorrow. back day.

[Heisman]

Nice workout. Missing one day never killed anybody.

[BigSDillon]

its been a while, but i have replied. i have been doing this routine. but i dont like doing shoulders on my chest day. so i moved it to an other day. i have been going every other day. i think that is pretty good.every day i go in the gym i have fully rested.. and i have been eating enough of everything and getting enough sleep now that i am out of school. but i am pulling in full time at work. im excited to go do my legs tomorrow. ill post the low down tomorrow. peace fellas

and sorry Heisman and Davesta for not responding to your journals latly. busy.. peace

[Heisman]

Don't worry about not responding, although you have been missing out on some cool things in my journal. If your busy then there is nothing you can do.

[BigSDillon]

arm day

i started with biceps today. i started with EZ curls 25s then 35s. then 45s. all 6/8 reps



next came hammers..
35s 8 reps
40s 8 reps
45s 5 reps and then i jumped down to 35s for finish out the set.

that is all i did for biceps

for tris i did over head dumbbell extensions

70s 8 reps
85 8 reps
100 6 reps


french press

70lbs 8 reps
95lbs 8 reps
115 5 reps then i did 8 reps of close grip bench with the same bar to get some more work on the tris.

then i did 2 sets of lighter but not too light press downs. 12 reps

good stuff today.. arm days always make for a good day..

peace

[Heisman]

Nice workout. Short and sweet.

[BigSDillon]

hey i just noticed you new maxes.. right on dude.keep it up

[Heisman]

Originally posted by BigSDillon
hey i just noticed you new maxes.. right on dude.keep it up

Thanks bro. It means a lot. You obviously haven't looked at my journal recently.

[BigSDillon]

Chest day.

Incline 3 set high incline
165 5 reps
155 6 reps
145 8 reps

flat dumbbell 3 sets
80s 6 reps
70s 7 reps
70s 7 reps

weighted dips
35lbs= 9 reps
40lbs= 8 reps
45lbs= 7 reps

all in all, it was a pretty intense work out. i like incline alot. my upper chest is a weakpoint. normally i wear a T shirt in the gym but my lifting partner convinced me to wear a beater. i liked being able to see the muscles working. it intensived the workout i think. i think ill wear more shirts like that.. i dont know.

i heard about a bodybuilding competion in my city. i think ill try to hook up with that and maybe get my foot in the door.

[BigSDillon]

alright. it has been a while since i last wrote in here.

lots of things have changed since then.

i think when i last posted in here, i was like 190. but that was not right. i was like 183.. i started focusing more on going for power and i lost like 10 lbs but i got more cut and hella stronger. i started making meals of chicken and rice nights before. i would eat like 4 a day to up my cals which works but i went on vacation and when i came back i kinda stopped. but im getting back in to my routine. i take in about 300 grams of protein a day. around 5000 cals. dont know about the carbs. not worried. but now im up to 196.

10 hours of sleep a night. good stuff.
lots of water. and i my lifting routine is different.

mondays- chest
incline press
flat press
cable flyes
*every other monday i switch workouts to work more inner chest

Tues- back
i was never able to do deadllifts when i was younger cuz of my lower back but i spent a long time working my obliques for support and my lower back with extensions. when i started deads i spent like a month doing them with low weight and high reps.

ive only been doing them for 2 months and i can do 275 for 5 reps.
i can really tell a thickness in my back that wasnt there before

deads
wide chins
rows
rear delts
* i get a better pump if i work my rear delts on back days then shoulder days


Wend- off

Thurs- Shoulders
seated military
arnold press
either cable laterals or dumbbell laterals
and i hold my arms out paralell to the ground for a while
Shrugs

Fri- arms
I never did barbell curls when i was younger. I do now.

barbell curls
preachers
cable curls
french press
tricep extension
pushdowns


sat or sun Legs
squats
superset with calf raises
legpress
leg extension
forearm curls
* forarms are fresh so they get a better pump on leg day


I now have a better understanding of what my body can do and cant.
i know when enough is enough.

Ill do some maxes and post them in a few weeks.
and no pics until feburary. i was pretty disapointed with the ones that are already on this forum. so i figure a year will make me happy.

Good to be back.

[RotatorCuff]

Instead of Farmer's Walks, I think you should grab two heavy dumbells and do downhill running.

What's your arm span and shoe size?

[BigSDillon]

what are you talking about cuff?

[BigSDillon]

i put up 300 on my deadlifts for 5 reps. good stuff. but i have a blown blood vessel in my left hip. i dont know why. that is all the good news for now.



peace

[BigSDillon]

actually it was 295... but last tuesday i put 305. for 4 reps..

I know that no one is reading this **** anyway. so i will go ahead and call it 605 lbs..

[BigSDillon]

im not really 6'3 its 6'1' what ever. i dont give a fuk

[IronBender800]

Good to see you back. Forget **** like flyes and stuff like that. Supersets suck too. Good luck dude!

[BigSDillon]

hey, thanks for replying

[AegisFang]

hey