New Journal, My Little Bodybuilding Stint

[PainThriller]

Off to a fresh start with this new journal and i plan to lose some weight in this one and get my health back into gear. My sickness is almost 100% kicked and i cant wait till it's gone totally. My stomach infection is pretty much on the run for it's life, and my sinuses are in pretty good shape. Im not having any breathing touble, sleep is better and my stress level has dropped a bit. I plan on cutting down in my diet aswell, and doing lots of stationary bike work for cardio. I plan to bike atleast 6 miles everyday im on. Enjoy the new journal, i plan to have some good workouts here. Dont worry though, 400+ will go down on the bench very soon. Mark my words people. Here is the split:


Monday Week 1-2 (regular training)
Upper day 1:
DB Flat Bench Press 3x6
Close grip bench press 3x6
Tricep push downs 3x6
DB shrugs 3x6
Weighted pull ups 3xFailure
Seated DB Military Press 3x6
Preacher Curls 3x6

Wednesday Upper day 2:
Incline DB Press 3x6
Flat Flys 3x6 (Hold stretch at the bottom for 2 seconds)
Triceps extensions 3x6
Barbell Shrug 3x6
Upright Rows 3x6
Push Press 3x6
Barbell Curl 3x6

Tuesday Lower day 1:
Very Low Box Squat 3x6
Leg Extensions 3x6
Good morning 3x6
Glut Ham Raise 3x6
Straight Leg Deadlift 3x6

Thursday Lower day 2:
Trap Bar Deadlift 3x6
Front Squat 3x6
Weighted Step-ups 3x6
High Pull 3x6
Standing Calf Raises 3x10


Monday Loading phase 3-4 weeks
Upper day 1:
Flat DB Bench 8X3 (low rest intervals)
Skull Crushers 3x8
Iso-metric Plate raises 3x6 (5 Second pause at top)
Power Shrugs 3x8
Wide Reverse Grip Lat Pull downs 3x8
Bicep Curls 3x8

Wednesday Upper day 2:
Incline DB press 3x8
Barbell overhead extensions 3x8
Barbell Curls 3x8
Iso-metric DB shrugs 5x5 (5 second pause at top)
Upright Rows 3x8
Push Press 3x8

Friday Upper day 3:
Stability Ball DB Bench Press 3x8
Weighted Dips 3x8
Preacher Curls 3x8
Seated DB Press 3x8
Dumbell Rows 3x8

Tuesday Lower day 1:
Very Low Box Squat 3x8
Good Morning 3x8
Glut Ham Raise 3x8
Seated Calf Raises 5x10

Thursday Lower day 2:
Deadlift 3x8
Front Squat 3x8
Weighted Step-ups 3x8
Standing Calf Raises 5x10

Saturday Lower day 3:
Leg Extension 3x8
Straight Leg Deadlift 3x8
Glut Ham raise 3x8
Seated Calf Raises 5x10


Tapering 5-6 weeks

Monday Upper day 1:
Flat DB Bench Press 2x10
Close grip bench press 2x10
Military Press 2x10
Upright row 2x10
Hammer Curls 2x10

Thursday Lower day 1:
Very Low Box Squat 2x10
Trap Bar Deadlift 2x10
Glut Ham raise 1x10
GM 2x10


This is Kyles program tailored to fit my needs. I will also be going on a diet while doing this program. I have to get my diet in better check.

[Fullback_45]

Fking nice bro! Can't wait to see some **** go down. You should get before and after pics. You'r already a swole motherfker so can't wait to see how things are looking at the end of this. Kill it.

[PainThriller]

Ok, i just did a rep test with 190 lbs on the bench. Me and ItalianLifter85 were talking about it on aim a few minuts ago, and he said Jeff McVicar did 40. I decided to go down stairs and try it, and i did 42 reps with 190. Full arch, elbows in and everything. No video though, had nobody to film it. I will though, dont u worry. So i would have beaten McVicar, no way. I still think he would crush me.

[Julius Peppaz]

Looks good man, def get some before and after photos going. Hope you dont gain too many inches on your bench ROM.

[Demorak]

Originally posted by PainThriller
Ok, i just did a rep test with 190 lbs on the bench. Me and ItalianLifter85 were talking about it on aim a few minuts ago, and he said Jeff McVicar did 40. I decided to go down stairs and try it, and i did 42 reps with 190. Full arch, elbows in and everything. No video though, had nobody to film it. I will though, dont u worry. So i would have beaten McVicar, no way. I still think he would crush me.
190 for 42 reps is insane man I can only get 150 for 40!! your way ahead of me!

[PainThriller]

Ok, here is an interactive version of my Monday workout.


Monday, April 5 did a little workout today



Reverese Flys: 3 X 20


Fast Benches: 225 3 X 8


Belly Benches: 190 3 X 3 (http://www.skippypodar.net/Movies/PainThriller/BenchesToBelly190NoArchX3-002.avi), 210 3 X 3 (http://www.skippypodar.net/Movies/PainThriller/BenchesToBelly210NoArchX3-003.avi), 230 3 x 3 (http://www.skippypodar.net/Movies/PainThriller/BenchesToBelly230NoArchX3-004.avi)


Belly Bench Singles (Flat Back, no arch): 250 X 1 (http://www.skippypodar.net/Movies/PainThriller/BenchesToBelly250NoArchX1-005.avi), 280 X 1 (http://www.skippypodar.net/Movies/PainThriller/BenchesToBelly280NoArchX1-006.avi), 290 X 1 (http://www.skippypodar.net/Movies/PainThriller/BenchesToBelly290NoArchX1-007.avi), 300 X 1 (http://www.skippypodar.net/Movies/PainThriller/BenchesToBelly300NoArchX1-008.avi)


Close Grip Benches: 210 3 X 10


Barbell Curls: 120 3 X 8




Notes: This is the workout i did monday that was in my old journal. The links are videos, check them out. I warn u though, i ate 55 wings before this whole workout so i was quite bloated. I might be going for 310 and 320 videos tonight just for kicks.

[PainThriller]

Thursday Rack Lockout TRICEP BOMBER DAY



Close Grip Rack Lockouts: 320 X Alot Of Reps, 365 X 6 Reps, 410 X 10 Reps PR, 440 X 10 Reps PR, 487 Lb Static Lockout Hold, 487 Lb Lockout Static Hold, 487 X 6 Reps PR


Tate Presses: 45 Lb Db's 2 X 20




Notes: Got videos of almost all the rack lockout work. Did ****loads of sets, i dont even think i listed all of them. You get to see a little bit of my nutty side in some of these to. On the set of 440 X 10 i punched myself in the face a few times at the end, then i realized again that i was taping. The static holds i have no clue how long i held 487, you can time them on both sets of you want when i get the videos up B) :D. I have also decided to put off the bbing for one more week and get some more benching videos next week. I cant stay away from powerlifting, so before this hiatus im going to **** around just a little bit more.

[PainThriller]

Note To Self: Triceps feel like their about to blow the **** off. No more ****ing around for the rest of the week nor on the weekend. Im just gonna do a **** load of ab **** and thats about it. I realy pushed it with those rack lockouts.