Whisky's Journal

[Whisky]

Hey Everyone. I decided I'd start a journal to see where I can improve on my workouts. I amd currently trying to bulk. I am 5'10 and about 150lbs. I have been going to the gym for about two months now and havent seen the greatest results. My main going is to gain as much mass as possible.

Today we did chest/tri's

Flat bench
130x8
150x8
140x8

Incline Dumbbells
45'sx10
55'sx8
50'x8

Non-weighted Dips
3x8

Close-grip Bench
110x8
120x8
110x8

Dumbbell Tricep Extension (Replacement for skullcrushers, I cant do them right)
60x8
70x6
65x8

Lemme know you opinions, thanks.

[Heisman]

It's good to see another journal. The workout looked good to me. Let's see how you progress next week.

[Whisky]

Bi's/Back Day...

Preacher Curl
70x8
80x8
75x8

Straight Bar Curl
55x8
65x8
55x8

Incline Hammar Curls
25'sx8
30'sx6
25'sx8

Lat pulldowns Widegrip
100x8
110x8
100x8

Lat Pulldown Closegrip
110x8
120x8
110x8

Standing Rows
165x8
165x8
150x8

Seated Machine Rows I dont the exact weight I did but I did three sets. Didnt do Deadlifts today Cuz my Back was sore as hell.

[Heisman]

I would do the back exercises before the bicep exercises. Generally you should workout the larger muscle groups before the smaller muscle groups. When you do the pulldowns with a close grip I would do them with your hands facing you.

You might be doing too much for the biceps, since they get hit with the back. If they don't progress too well, then cut each exercise to two sets or get rid of an exercise.

[SoG]

Make sure you eat like a horse!!! Good luck!!

[Whisky]

Shoulders/traps today

Dumbbell Press
50'sx8
55'sx6
50'sx8

Barbell Military Press
90x12
110x8
100x8

Upright Barbell Row
65x10
75x10
65x10

Side Lateral Raises
15x8
20x6
15x8

[MagicPunt]

for only 2 months you're putting up some great numbers

make sure your diet is in check as nearly everyone agrees, it is just as if not more important than your workout

[sword chucks]

Good workouts man, keep it intense. Oh, but lose the upright rows- they cause shoulder impingement, which can lead to injury. Nobody wants an injury. Use shrugs instead, IMO they are much better for traps anyway.

[Whisky]

Ill start doing shurgs now, thx for the advice. Ok today was a quick chest/tri workout cuz i had to work...

Flat Bench
140x10
150x8
140x10

Incline Dumbbells
50'sx10
60'sx10...woot woot made a gain finally
55'sx10

Dips
Non weighted x12
25x8
25x8

Tricep Pulldowns...i usually dont do these but i was in a rush and im not sure of the weight. This is just the number on the plates.
9x10
11x8
10x8

Btw Heisman I have been doing only two bicep's and Im doing back first too. I like it much better. Thanks for the advice. Im having a prolbem tho gaining on my bench press. Ive been at 150 max for reps for a few weeks now. Any adivce to help?

[Heisman]

Start with the 150 pounds first.

If you really want to increase the strength on your bench press, then answer these questions:

1. Do you use an arch?

2. Where is your sticking point?

[Whisky]

Im not sure what you mean by arch or stick? lol sorry im new to this stuff.

[Not So Big]

Originally posted by Whisky
Im not sure what you mean by arch or stick? lol sorry im new to this stuff. your sticking point, like where the bar u can lift up to.. like halfway on the upward part of the lift.. something like that, and he means an arch in ur back so ur back isnt completley flat on the bench... atleast i think thats what hes talkin about

[Not So Big]

like heisman said, i would suggest doing back before biceps on your back/bi day.. larger muscle groups first. and you mite want to try to do wide grip chins instead of your wide grip lat pulldowns, i like them better and feel my lats get hit alot more doing them, get a spotter if u cant do more then a couple on your own yet. good job on incline db's with the new gain. also, on your shoulder day you mite want to pick DB shoulder press or military press and put some lateral raises in for the other instead.. and u can alternate every 2 weeks or so from the military presses to DB shoulder press.. thats my opinion atleast. good luck

[Heisman]

Originally posted by Whisky
Im not sure what you mean by arch or stick? lol sorry im new to this stuff.

Okay. Go to irongame.com and download some videos of Shawn Lattimer, Gene Rychlak, Bill Crawford, and Scott Mendelson and you will see what I mean by arch (you arch your back to decrease the range of motion).

Your sticking point is where you have trouble. You might have trouble at the start of the bench press, in the middle, or the lockout.

However, the best way to increase strength would probably be to start using a 6-8 rep range for the chest.

[SoG]

Whisky, you could also do heavy doubles or triples or even singles for a week or two on your bench press. Try to feel out what weight you can do for 1,2, or 3 reps and do a few sets of that.

Heisman's right, too: Utilzing floor presses, board presses, or rack lockouts will help you get out of the sticky part of your benchpress.


-Dave

[Whisky]

Ok, Well i tried downloading those videos but it wasnt really working my computer is messed lol. But i think i understand what you mean by my arch in my back.

When I am lifting heavy weights on bench my back does arch on the lower back when I struggle to get it up.

My sticking point. I get the bar down to the bottom usually with ease. I can put it up a few inches and then its like something pressed down on me and I can get it up any further.

SoG, I think i am going to try to see what I can do for a few reps to see where Im at. Ill post it after my next chest workout. Which is monday =). Thx for the help

I am also working on getting some pictures on here.

[Heisman]

Right click on the videos and select "Save link target as".

[Whisky]

connection with server could not be established is all im getting when i try save target as?

[Heisman]

I just tried as well and I have no clue what is wrong. Do a search for Painthriller's videos, and look for one that has something like a 230 pound bench for 16 reps.

[SoG]

Originally posted by Whisky
Ok, Well i tried downloading those videos but it wasnt really working my computer is messed lol. But i think i understand what you mean by my arch in my back.

When I am lifting heavy weights on bench my back does arch on the lower back when I struggle to get it up.

My sticking point. I get the bar down to the bottom usually with ease. I can put it up a few inches and then its like something pressed down on me and I can get it up any further.

SoG, I think i am going to try to see what I can do for a few reps to see where Im at. Ill post it after my next chest workout. Which is monday =). Thx for the help

I am also working on getting some pictures on here.

No problem, Whisky!

I've also heared that doing multiple sets of singles at 90-95% with a minute or so rest in between each effort will make your strength skyrocket! Good luck!


-Dave

[Whisky]

Hey, havent been to the gym in a few days But today was Back/Bi's. Today me and a friend went to a new gym to check it out So this routine is a bit different.

Wide Grip Lat Pulldown
120x10
135x8
120x8

Close Grip Pulldown
135x10
150x8
150x6

Reverse Grip Bent Over Rows...1st time doing these
90x10
110x8
110x6

Seated Rows
110x10
110x8
90x8

Preacher Curl
70x10
85x6 <---made a little gain here
70x8

Incline Dumbbell Curl
25'sx10
30'sx6
25'sx6

Then my friend wanted me to do this circuit thing with him, You take a heavy weight, Like a 40 in each hand and do standing dumbell curls till failure then you move down and down in weight for 3 sets without stopping. I didnt like it much But it was worth a shot.

[Heisman]

Have you ever done deadlifts?

Also, have any of the videos worked for you? Again, look for Shawn Lattimer, Scott Mendelson, Gene Rychlak, Ryan Kennely, and Bill Crawford.

[Whisky]

Hey, no the videos arnt working for me still. And yah I have done deadlifts a few times but ive been slacking on them because yesterday and today im pretty sick. So I figured id take it easy. They are such a demanding Exercsie.

[Heisman]

Originally posted by Whisky
They are such a demanding Exercsie.

True that. Once your healthy I would start doing them again.

Sorry about the videos not working. They are awesome to see.

[Whisky]

Shoulders Today, My workout Buddies were all busy today so I didnt have a spot! Pretty ****ty but oh well.


Dumbell Press
50'sx10
60'sx8 <--gained!
55'sx8

Military Barbell Press
90x10
120x6 <--little gian here too
110x8

Dumbbell Shoulder Shrugs
70'sx8
70'sx8
75'sx8

Side Lateral Raises...soo hard
15'sx8
20'sx6
15'sx8

I also measured myself to give you guys an idea of my small frame lol.

Arms flexed, 13 and 1/4 inches
Chest 38'
Waist 32'

Im trying to get ride of my chicken wing shoulder blades and get better lats, any adivce would be right on.

[Heisman]

It takes time to get a great body. Just be consistant. The workout looked pretty good for having no spotters.

[Whisky]

I know Im sounding like a weiner here but Im starting to get frustrated with working out. Ive been at it for about 3 months now and Im seeing VERY little improvement in my size. Ive gotten a hell of alot stronger, thats no doubt, but my size is just awful. Im still that lanky skinny looking kid i was 3 months before i started this. Im really look for ways to gains size quicker and easier. This is just getting ridculous. My shoulder blades stick out, my pecs are hardly there and my arms are toothpicks! Please help me with some advice. I understand it takes time but i just wanna see a little bit of results lol.

[Whisky]

Im also considering taking Creatine. Good or bad choice?

[SoG]

"Slow and Steady wins the race!"

Trust me, man... We ALL get like this... I know especially what you're talking about!! I've been lifting for 14 - 16 months and my maxes are still less than Heisman's, who's only been lifting for several months as far as I know. You just have to be patient and experiment to see what works for you. Finish this program and if you're not satisfied with it, switch it up to something new and refreshing.

And if you're making gains in strength, then that's progress!! Consider upping your caloric intake if you're not happy with your current size. A great diet is absolutely crucial to making size gains!

Hope I helped! Good luck!


-Dave

P.S.: Personally, I would stick to protein shakes with whey and dextrose for now. I'd wait to use creatine until later down the line

[milo34]

results will come. make sure you are eating heaps of food. i.e. at least every 3 hours or even 2-2.5.

creatine works for a lot of people but not all. the only way you'll find out is by trying it. there's a lot of info on this site re. creatine, do a search for it :)

[SoG]

[repeat post]

[Heisman]

Eat more calories. Also, if you are getting stronger than that should be more than enough reason to stick with working out. If you keep getting stronger than you will get bigger, as long as you eat more calories. This means that your workouts are productive; you just need to eat more.

Dave, I have been working out seriously for about 8 months, but I have only been able to do real squats and bench presses for 2 months.

[Whisky]

Hey, just got back from the gym. Chest/tris today.

BB flat bench started this out different to try to gain
150x10
170x5, i was happy with this
150x8

Incline Dumbbells
60'sx8
65'sx8, yes!
60'sx8

Weighted Leanign forward dips, suprisingly hard today
+25x8
+25x8
+25x6

Close grip bench
110x8
130x8 with a lil help
120x8

Tricep Dumbell Extension, (cant do skullcrushers)
65x8
65x8
70x6

Im eating around 2700 calories at day. I have a Whey shake after my workout almost everytime.

[Whisky]

Hey. Just got back from the store. I decided I couldnt stop myself, I wanted to try out Creatine for ****s. I bought Prolab. Im wondering if I should Load it on or just gradually start.

[Heisman]

Nice workout. Go to the supplement section and click on the creatine sticky.

[Whisky]

Back/Bicep

Wow was i tired for this workout, struggled through it.

Tried V-Bar Pullups today for the 1st time
set 1 8 times
set 2 8 times
set 3 6 times

Lat Pulldown
120x8
150x8
120x8

Deadlifts....ugh i couldnt do these today. My form is really off. I keep bending my back when i go down.

I started with 205 but that arched my back way to much. But I still did it 8 times.
I went down to 140 to tr to fix my back problem. I still arched my back! I couldnt figure it out.

Preacher Curl
70x8
70x8
70x8...wasnt feeling strong today

Incline Curl
25'sx8
30'sx8
30'sx8

Seated Rows
100x8
110x8
100x8

This was a pretty lazy workout. So tired. My deadlifts sucked!!

[Heisman]

Just keep practicing the deadlifts and you will get the hang of them.

[Whisky]

Hey, this was yesterday workout but I didnt post it. I decided to switch up my splits. Im not going to try Arms (bi's/tri's) one day, chest one day, and back one day, then shoulders and legs but i dont bother posting my leg workouts hehe.

So today we did arms.

Tri's first
Barbell Tricep Extensions 3 x 8
My buddy made me try this superset thing
We did tricep pushdowns then right after one arm tricp extensions on the cable machine...pretty intense.
Then we did standing one arm dumbbell tricep extensions.

Biceps
Preacher 3x8
Incline 3x8
And standing dumbell curls 3x8


Lemme know what u guys think. thankss