Biceps18's Journal

[Back Double Biceps18]

Hey I have decided to post a journal to serve as motivation as I start a new program tomorrow. I will be training 4 times a week and my goal is to add 15 pounds with the next few months (currently 6'2 175, would like to be 190-195). I'm very excited and motivated to start this new routine and I will deifnitly keep you guys posted on my progress. As for my routine it will look like this:

Monday - Back/Bicep/Forarms

Pull-Ups - 3X10
Chin-Ups - 3X10
Bent-Over BB Rows - 3X6
Deadlifts - 3X6
E-Z Bar Curls - 3X6
Seated Alternate Curls - 3X6
E-Z Bar Reverse Curls - 3X6
Wrist Curls - 3X10

Tuesday - Chest/Triceps

Flat BB Press - 3X6
Incline DB Press - 3X6
Decline DB Press - 3X6
Cable Crossover - 3X6
Close Grip E-Z Bar Press - 3X6
Skull Crushers - 3X6
One-Arm Reverse Pushdowns - 3X8

Wednesday - Legs

BB Squats - 1X12X8X6
DB Lunges - 1X12X8X6
Leg Presses - 1X12X8X6
Leg Curls - 1X12X8X6
Calf Raises - 1X12X8X6
Straight Leg Deadlifts - 1X12X8X6

Thursday - OFF

Friday - Shoulders

Seated Overhead DB Press - 3X6
Front Raises - 3X6
Side Lateral Rasies - 3X6
Bent-Over Lateral Raises - 3X6
DB Shrugs - 3X10

Saturday - OFF

Sunday - OFF

My goal is to gain mass so I will be lifting heavy weights for less reps. Can't wait to start tomorrow morning! Here's two pictures of me now and I'll take some every two weeks to track my progress. Thanks.

[Back Double Biceps18]

Pic 2.

[No Sents]

Your routine looks pretty good.

Whats your diet look like.

[Back Double Biceps18]

Diet Is usually something like this:

Wake-up at 6am - Have a protein shake and some beef jerky

Workout from 6:45 till around 7:30

Eat breakfast at 8 which is a gatorade drink, 2 scoops of whey protein and a banana

Sleep till about 11:30, then will eat oatmeal and some salmon

2:30 is Brown Rice and and Chicken Sandwhich

4:30 - Protein Shake and apple.

7:00 - Tuna and oatmeal

9:30 - Protein Shake before bed

I'll prolly eat this about everyday but throw some eggs in the mix.

[talldude84]

You need to throw in more vegetables/fruit into that diet boy! Fruit have fructose, which is an excellent carbohydrate, especially post workout. Also, veggies/fruit have minerals/vitamins etc. that you really can't get from anywhere else. You'll have a more complete diet and you'll make gains faster as a result! :D

For fruit, try:

Strawberries
Apples
Pears
grapefruit
oranges
pineapple

Those are all really good for ya. :)

Try to eat some salad at one or 2 meals too. Don't drop anything you're eating right now, just add some of the above.

[Back Double Biceps18]

Just got back from my first workout. I only had about 5 hours of sleep last night (due to exams) and I felt much weaker today. Anyways I was still pleased with the workout and my arms are pretty sore right now. Heres what I did.

6am - 1 Scoop of Whey protein in Skim Milk

6:30 - Workout

Chin/Pull-Ups - I could only do about 3 of these (first time I was trying them) and didn't want to do them without proper form so I did 3 sets of 3 for each.

Front Lat Pulldowns - 3X6 at 110lbs

Deadlifts - This was my first time ever doing deadlifts and wanted to concentrate on good form. 3X6 at 120 pounds. Felt pretty good.

Bent-Over BB Rows - 3X6 at 85lbs

Standing E-Z Bar Curls - 1X5 at 85lbs, 2X6 at 75lbs. Pretty happy I guess with this excercise. Wanted to go 3X6 at 85 tho.

Seated Alternate DB Curls - 1X6 35lbs, 2X6 30lbs

Concentration Curls - 1X6 30lbs, 1X6 35lbs, 1X6 40lbs

Reverse E-Z Bar Curls - 3X12 at 40 lbs

Wrist Curls - 3X10 at 20 pounds

After I had half a scoop of gatorade powder in 250mL of water, a banana, and 2 Sccops of Whey Protein in 250mL of Skim milk. How does that post-workout meal sound?

About to go for a 3 hour nap, tomorrow will bring Chest and Triceps.

[Back Double Biceps18]

About to go to bed now. Diet was really good today. For some cardio I went for about a 45 minute walk so the grocery store to pick up some tuna. While I'm bulking thats about all the cardio for me ;).

Pre-workout (6am) - 1 scoop whey protein in 250 mL of skim milk

Post Workout - Meal 1 (8am)
1 scoop of gatorade powder in water
banana
2 scoops whey protein in skim milk

Meal 2 (11:30am)
Oatmeal
Can of Tuna
Apple

Meal 3 (2:30pm)
Chicken Sandwhich
Brown Rice
Carrots

Meal 4 (4:30pm)
2 scoops of whey protein in 250 mL of skim milk
apple

Meal 5 (7pm)
Can of Tuna
Beef Jerky
Salad

Meal 6 (10pm before bed)
2 scoops of whey protein in 250mL of milk
apple

Any critque's so far? I'll basically be eating this everyday. Sound good for someone starting at 175lbs and wanting to get to 190lbs in 6 weeks? Thanks guys.

[egoatdoor]

Originally posted by Biceps18
Diet Is usually something like this:

Wake-up at 6am - Have a protein shake and some beef jerky

Workout from 6:45 till around 7:30

Eat breakfast at 8 which is a gatorade drink, 2 scoops of whey protein and a banana

Sleep till about 11:30, then will eat oatmeal and some salmon

2:30 is Brown Rice and and Chicken Sandwhich

4:30 - Protein Shake and apple.

7:00 - Tuna and oatmeal

9:30 - Protein Shake before bed

I'll prolly eat this about everyday but throw some eggs in the mix.

This diet looks insufficient in calories and in its composition of solid foods to meet your goal of gaining 15-20 pounds in just a few month's time.

Using this calculator: http://www.bodybuilding.com/fun/issa.64htm

at 175 pounds and using a 155% activity multiplier, I'm getting your maintenance level of daily calories at almost 3000. I plugged your diet into Fitday.com( I do not know the composition of your protein shake in calories, protein and carbs, so I plugged in the stats of my drink which at 3 drinks a day added up to 510 calories) using pretty large portion sizes and added four whole eggs a day. I BARELY got 2600 calories. I don't think you are going to gain weight at a 400 calorie a day daily deficit.

Your diet also has too much in liquid proteins, lacks sources of amino acid rich proteins ( which are much more effective in building muscle in "natural" trainers than liquid proteins) such as lean red meat and is too low in carbs. You need fewer shakes and more solid food such as chicken and turkey breasts and lean red meat. At 6 2, 175, I don't think you are "fat", so there is no need to be skimping on the carbs. To grow, you need CALORIES, PROTEIN, CARBS AND HEALTHY FATS, regardless of whatever you may read in the magazines or supplement ads ( like Cell Tech) about the so called " diets" of the professional bodybuilders. I got 275 carbs in this diet, on which I think you cannot hope to grow on at 175 pounds.

If you want to meet your goal of say 15 pounds in 4 months, this adds up to 1 pound a week. You are probably going to have to eat at 300-500 calories a day above the maintenance level to have any hope of meeting that goal.

If you are natural, TO BE BIG, YOU HAVE TO EAT BIG.

[Back Double Biceps18]

Hey thanks for doing all of that ego. What about my diet I ate today? I think that should be pretty close? It deifnitly had more solids? I dunno I tried to put it into fitday but I was having problems. How does my diet today look? I deifnitly don't want to be eating less. I guess from dieting for the last 3 months I thought that was a lot of food.

[Back Double Biceps18]

Good workout this morning. I felt much better then yesterday and also much stronger. This was most likly the result of a better sleep.

Chest

Bench Press - 130lbsX3X6 - Should have added some weight each set. Next time I will.

Incline DB Press - 45lbsX3X6

Decline DB Press - 35lbsX1X6, 40lbsX3X6

Cable Crossovers - 3X6


Triceps

Close Grip Bench - 80lbsX3X6

Skull Crushers - 60lbsX3X6

Dips - BodyweightX3X8

Rope Pulldowns - 80lbsX1X6, 90lbsX1X6, 100lbsX1X6

Feeling good about this workout. Hoping to up some of the weight next week.

[Back Double Biceps18]

Leg day today! I wasn't really looking forward to this workout like I was the others and woke up pretty tired. Once I got to the gym however this all changed and it turned out to be a great workout. I decided to attack my legs a little differently this week by using a pyramid plan which shocked my legs pretty good ;).

*weight/sets/reps

Squats - These felt really good even though it was early. Next week I'll probably be starting at 140lbs and hitting 200 lbs for my final set.
120lbs/1/15
140lbs/1/10
170lbs/1/7

Lunges - Probably my least favourite excercise. Concentrated on form and managed to finish each rep. This really got my heart rate up!
25lbs DB's/3/20 (10 each leg)

Leg Press - Also felt good. Shocked my legs pretty good, got to love seeing them shake on the way up ;). Will definitly add weight next week. Goal is to get 185lbs for 6 reps.
110lbs/1/15
140lbs/1/10
170lbs/1/6

Straight Leg Deadlifts - Felt pretty good. Was still a little sore in my lower back from Monday's back workout but not to bad. Started to really feel it in the hams after the first set.
30lbs DB's/1/10
35lbs DB's/1/10
40lbs DB's/1/10

Leg Extensions - Next week I'll probably be saying good bye to this excercise. After the squats, lunges and leg presses I was probably doing more harm then good.
100lbs/1/10
120lbs/1/8
130/lbs/1/6

Leg Curls - Felt really good this week as well. Up'ed the weight a bit as well and still felt good.
90lbs/1/15
110/lbs/1/10
120/lbs/1/6

Seated Calf Raises - Good way to end.
240lbs/3/20

After the wrokout I had a scoop of gatorade powder, 2 sccop of whey protein in skim milk and two bananas. Legs feel like jelly right now and after my nap I'm sure I'm going to be feeling this for sure. Pleased I pushed myself even though I was not looking forward to this workout last night. Tomorrow (Thursday) off will definitly be a good day to recover from the last few days and get some good rest before shoulders on Friday.

[egoatdoor]

Originally posted by Biceps18
Hey thanks for doing all of that ego. What about my diet I ate today? I think that should be pretty close? It deifnitly had more solids? I dunno I tried to put it into fitday but I was having problems. How does my diet today look? I deifnitly don't want to be eating less. I guess from dieting for the last 3 months I thought that was a lot of food.

Its better, but I think you are still short of where you need to be to gain one pound a week.

Here are the numbers I got in Fitday excluding the milk and the whey protein:

Calories 1887 Protein 133 g Carbs 258 g Fat 44g

Adding 40 ounces of skim milk is 451 44 61 3

The total is now 2338 177 319 47

Now I do not know what the breakdown is of your whey protein. Look at the label for the numbers and add it to this for your total.

As an example, I plugged in my Myoplex Deluxe. 3 servings are 680 106 56 10, which makes the total 3018 calories, 283g protein (38%), 375g carbs (45%), 57g fat(17%).

You will probably need at least 3300-3500 calories a day to gain weight and unless your particular shake has much more calories and carbs than mine, I think you are still short.

The diet today still looks too "clean" ( apples are for dieters, not bulkers) and you added more liquid( 4 drinks instead of 3) than before when I said you needed MORE solid food.

Basic starting points are one apple a day, not three and substitute instead complex carbs like red potatoes, yams, beans or more rice and oatmeal. Make the post workout a MEAL, not liquids alone. Add a can of tuna here and some more complex carbs. You need more nutrition earlier in the day than you are getting. Remember, you haven't eaten while you slept and then you've worked out. Your body needs FUEL after this. It cannot wait until 11:00 or 2:30 for you to feed it. Make the 7 PM feeding a MEAL. Tuna, a salad and a beef jerky, That's a dieter's dinner. Eat some lean red meat, or at the very least chicken or turkey breast with complex carbs.

The body does not grow and gain muscle mass by accident. You need to intake more calories than you are burning, otherwise it is not going to happen (unless you want to take steroids).

Take a look at this article. Its a bit extreme, but the general premise is very accurate.

http://www.bodybuilding.com/fun/ronharris26.htm


If you are having problems with Fitday, PM me and I'll help you out.

[Jimineye]

Good work man! I will be watching your journal to see how you progress. :D

[Back Double Biceps18]

Another good workout this morning. It was nice to have yesterday off for repairs but I was really anxious to get back lifting this morning. Felt good finished in no time.

Cardio - 10 minutes
Basically just a warm-up. Went pretty hard though and got a good sweat going. Sprinted for 30 seconds then relaxed for 30 seconds. Burnt 130 calories in 10 minutes.

Shoulders

Seated Shoulder DB Press - 40lbsX3X8
Felt really good today. Usually would do these with 35 lbs but since I moved shoulders to its own day can get the 40's going. Tried to get 45's on the last set but couldn't get them up.

Seated Front Raises - 20lbsX3X8
Would have liked to go with 25lbs but I guess you have to start somewhere. Next week I'll try for the 25's on the first set and see how I do.

Side Lateral Raises - 20lbsX3X8
The right weight. Hopefulyl raising weigth next week.

Bent-over Lateral Raises - 20lbsX3X8
Could really feel this in the back of my shoulders today. Raising weight next week.

Shrugs - 55lbsX1X16, 60lbsX1X16, 65lbsX1X16
Really good work here today. Never did 65 pounds before but managed to get it up 16 times. 70 is the goal next week.

Felt really hungry after. Had scoop of gatorade, two scoops of whey protein, 2 pieces of whole wheat toast with PB, and two egg whites. Good day after yesterday off. Its going to be hard to take these next two days of rest but it will definitly be good for the body. Weigh-in and measurments will be taken Sunday morning and I'm looking forward to ANY results.

[Jimineye]

Good work with your shoulder workout. You will get the 45's soon no doubt, I finally hit them. :D Make sure you use good form on your shoulder workout otherwise you could end up with a rotator cuff injury. Make sure your shouldes are thorougly warmed up.

[Back Double Biceps18]

Haha yeah I know what you mean with making sure your shoulders are properly warmed up, I've had some problems before but now have a sense of whats going on ;). I'm going to try the 45's for my first set next week and then see how it goes. I think I will be able to go with the 45's for atleast a set, but if not no big deal.

[Back Double Biceps18]

Well today I weighed myself and sadly I am still the same weight. I am getting some help with my diet and hopefully this upcoming week I'll put on the pounds now that I have a feel for what I am doing. I also did my measurements today and I am very pleased with the increases in size, even if some were evry minor. Hopefully with some more hard lifting this week and some major changed to my diet more gains will be made. Heres the measurments.

Height: 6'3''
Weight: 170lbs
Waist - 32'
Right Bicep - 14.5'
Left Bicep - 14.25'
Chest - 40'
Neck - 15'
Right Thigh - 20.5'
Left Thigh - 21'
Right Calf - 15'
Left Calf - 15'

Hoping to add some size in my calves and arms. Gained about an inch in size in my thighs from last week. Thank god for squats! Tomorrow brings Back and Biceps and I'm pretty motivated right now to start another week!

[Jimineye]

It's great having motivation for your workout week. Are you not taking in enough calories to gain weight?

[Back Double Biceps18]

Yea, not getting enough calories seems to be the probelm. Here at college its tough but I'm done tuesday and will be home then so it will be a lot easier for me to get food in me. I'm also ordering Creatine on Tuesday.

[Jimineye]

Originally posted by Biceps18
Yea, not getting enough calories seems to be the probelm. Here at college its tough but I'm done tuesday and will be home then so it will be a lot easier for me to get food in me. I'm also ordering Creatine on Tuesday.


Protein Shakes are great way to add calories, mine are 1038 calories.

[Back Double Biceps18]

Wow, mine only equal out to about half that. Are you adding anythign to them? What brand?

[Jimineye]

Originally posted by Biceps18
Wow, mine only equal out to about half that. Are you adding anythign to them? What brand?


I make my own.

1/2 cup of oats
1 scoop of whey protein
1 banana
4 Tablespoons of Natural PB
2 Cups of Milk
3 Ice Cubes

Just mix it all in the blender.

[Back Double Biceps18]

Good workout this morning. I was thinking about not going because I had an exam at 9am and wanted to be well rested but I woke up fresh and decided that working out would be a good start to the day. This was the start of my second week and did back, biceps and forearms.

Back

Deadlifts - 130lbsX1X6, 150lbsX2X6 - Second time ever doing deadlifts, added 20 pounds from last week. I don't know how some of you guys can do 200+ pounds I find 150 pretty darn heavy lol. Up 20 pounds though so hopefulyl I can catch you guys :). I think I'm getting the hang of the proper form but might be leaning forward a bit too much still.

Chin-Ups - BWX3X4 - Felt much stronger then last week. Still have a logn way to go to reach goal of 3X12 but will get there.

Bent-Over Rows - 110lbsX3X6 - Way better then last week! Up 25 pounds, went way too light last week.

Front Lat Pull-Downs - 100lbsX2X6 Wide Grip, 110lbsX2X6 Short Grip. Felt pretty good, same weight as last week roughly but got in an extra set. Hopefully can raise the weight more next week.

Biceps

E-Z Bar Standing Curls - 70lbsX2X6, 75lbsX1X6 - Lowered the weight this week and really tried to focus on form. Felt like the weight was heavier. Could really feel my biceps being worked without the help from my back.

Seated Alternate Dumbbell Curls - 25lbsX2X6, 30lbsX1X6 - Lowered again to concentrate on form. Felt good, and tough :).

Cencentration Cable Curls - 35lbsX1X6, 40lbsX2X6 - Would have tried 45 pounds but the machine jumps from 40 to 50 pounds. Might try 50 in a week or two.

Forearms

E-Z Bar Reverse Curls - 40lbsX3X6 - Greatly increased weigth this week. Hopefully forearms will be a little sore tomorrow for the first time haha.

Behind The Back Wrist Curls - 30lbsX3X15 - Forearms felt like they were goign to explode! Good way to end.

All in all it was a good work out. din't get to eat anything before the workout which sucks but boy did I make up for it after. Tomorrow brings on some cardio and Chest and Triceps.

[Jimineye]

Great job man, you will go up fast in weight with deadlifts. Last week I jumped up 30lbs :D

[egoatdoor]

Originally posted by Biceps18

Back

Deadlifts - 130lbsX1X6, 150lbsX2X6 - Second time ever doing deadlifts, added 20 pounds from last week. I don't know how some of you guys can do 200+ pounds I find 150 pretty darn heavy lol. Up 20 pounds though so hopefulyl I can catch you guys :). I think I'm getting the hang of the proper form but might be leaning forward a bit too much still.

You'll get there as your back and grip get stronger. Hang in there and don't sacrifice the form.



Chin-Ups - BWX3X4 - Felt much stronger then last week. Still have a logn way to go to reach goal of 3X12 but will get there.

Very ambitious, especially after doing deadlifts. The most I've ever done at 175 lbs was 13 on the first set, but number of reps dropped each set afterwards. But keep at it. If you really want to max out, try these first once in your workout so you are fresh.



Biceps

E-Z Bar Standing Curls - 70lbsX2X6, 75lbsX1X6 - Lowered the weight this week and really tried to focus on form. Felt like the weight was heavier. Could really feel my biceps being worked without the help from my back.

Seated Alternate Dumbbell Curls - 25lbsX2X6, 30lbsX1X6 - Lowered again to concentrate on form. Felt good, and tough :).


Smart move in taking the back out of the exercise. Great job. Your bis must have been pumped. :D

[Back Double Biceps18]

The Bi's were definitly pumped :). I thought about what you said (chin-ups first) right after I got back and thought that would be a good idea seeing as I would be fresh. Anyway just got back from the gym this morning. Heres how I did.

Chest

Flat Bench Press - 135lbsX1X6, 145lbsX2X6
Incline DB Press - 50X1X6, 45X3X6
Decline DB Press - 45X3X6
Cable Crossover - 40X1X8, 50X2X6

Triceps

Close Grip Bench - 75lbsX3X6
Skullcrushers - 60X1X6, 50X2X6
Dips - BWX3X10
Pulldowns - 70X2X6, 90X1X6

Good workout. By the end my chest and triceps were very pumped and I definitly couldn't go any further with the workout. Dropped the weight for the skullcrushers to concentrate on form and I think this will pay off in the long run. Went this morning with a friend and I find going with someone else occasionally brings out the best in me. Maybe I try a little harder I'm not sure. Anyways, sore right now and loving it!

[Jimineye]

Originally posted by Biceps18
The Bi's were definitly pumped :). I thought about what you said (chin-ups first) right after I got back and thought that would be a good idea seeing as I would be fresh. Anyway just got back from the gym this morning. Heres how I did.

Chest

Flat Bench Press - 135lbsX1X6, 145lbsX2X6
Incline DB Press - 50X1X6, 45X3X6
Decline DB Press - 45X3X6
Cable Crossover - 40X1X8, 50X2X6

Triceps

Close Grip Bench - 75lbsX3X6
Skullcrushers - 60X1X6, 50X2X6
Dips - BWX3X10
Pulldowns - 70X2X6, 90X1X6

Good workout. By the end my chest and triceps were very pumped and I definitly couldn't go any further with the workout. Dropped the weight for the skullcrushers to concentrate on form and I think this will pay off in the long run. Went this morning with a friend and I find going with someone else occasionally brings out the best in me. Maybe I try a little harder I'm not sure. Anyways, sore right now and loving it!

You may want to switch the incline and flat bench around, since most peoples upper chest lags, and this way you can hit it fresh.

Good move on lowering weight on skulls, it essential to have perfect form on those to get optimal growth.

Don't you love that sore feeling? :D

[Back Double Biceps18]

Interesting day today. I finished exams yesterday and came home and immediatly got a gym membership (this new place seems like heaven compared to my school gym). I did legs today but basically I was just getting familiar with the gym. Still worked out pretty good tho. Sad I didnt get to do Squats however! The racks were all full so I decided to do calves and leg press first. Needless to say, squats will be resumed next week or on the weekend.

Cardio
10 Minutes on Eliptical Machine - 101 Cals burned.

Leg Press - 240X1X20, 270X1X15, 280X1X12

Seated Calf Raises - 120X3X20

Leg Extension - 105X1X15, 120X1X10, 135X1X8

Leg Curl - 105X15, 120X10, 135X6

DB Lunges - 25x1X20, 30X1X16, 35X12

SLDL - 120X3X10

Pretty disappointed I couldn't get squats in, but I'll fit them in sometime this weekend if I'm not to sore. Good workout though, espcially since it was my firts time at the new gym.

[Back Double Biceps18]

Did some cardio today and abs. Not much else to say.

Elptical- 30 minutes - 400 Calls burned

Tomorrow will be working shoulders.

[Jimineye]

Just kick the bastards out of the Squat rack. :D

[egoatdoor]

Originally posted by Jimineye
Just kick the bastards out of the Squat rack. :D

Not the best way to make friends especially when you 've just joined a gym. I have the same problem sometimes when I train legs on a week night. I'll ask to work in using a separate bar. I rack my squat bar on tthe upper pegs, do my set, then they rack their bar on a lower pin and do their presses, curls, shrugs or whatever.

The key is to ask, not break in like you own the joint.

[Back Double Biceps18]

Friday

Shoulders

Shoulder Press
Front Raises
Lateral Raises
Bent-Over Raises
Shrugs

Saturday

Cardio

30 mins on Elptical Machine. 422 Cal Burned.

[Heisman]

What weights did you do on Friday?

With the deadlifts, do you roll the bar up your legs, or do you keep the bar out in front?

[Jimineye]

Originally posted by Heisman
What weights did you do on Friday?

With the deadlifts, do you roll the bar up your legs, or do you keep the bar out in front?

Bump on the weights part.

It's best to keep the bar as close to your shins as possible when doign deadlifts. My lower legs get killed from deads in the front and hack squats in the back.

[Back Double Biceps18]

Just finished my Monday workout. I got weights for Friday as well. I was rushed the last few days so didn't get to posting the weights.

Weights from Shoulder workout.

Shoulder Press - 45lbsX3X6
Front Raises - 20lbsX2X6, 25lbsX1X6
Lateral Raises - 25X3X6
Bent-Over Raises - 20lbsX3X6
Shrugs - 70lbsX2X15, 60lbsX1X15

Had to lower weights on last set of shrugs cause my grip was really weak.

Today's workout was Back and Biceps.

Cardio - Elpitical Machine
15 Minutes - 266 Cals Burned

Back
Pull-Ups - 3X8
Chin-Ups - 3X8
Bent-Over Rows - 90lbsX2X10, 110lbsX1X6
Deadlifts - 120lbsX1X10, 140lbsX1X6, 160lbsX1X6

Biceps
Standing E-Z Bar Curls - 60lbsX3X8 - I couldn't find 70 lbs! Tried 80 but was using way to much back. I'll concentrate on form now and then make my jump in the next few weeks.
Seated DB Curls - 25lbsX1X6, 30X2X6
Preacher DB Curls - 15lbsX1X6, 20lbsX2X6

Feeling a lot stronger with deadlifts. Next week I'm gonna try to go up to 180 and then hopefulyl crack the 200 pound mark. Still really concentrating on form on Bicep excercises. Finally have a gravitron at my new gym so thats why I can actually do 8 of them now. I'm going to be sore tomorrow for sure ;).

[Jimineye]

Deadlifts are great! Make sure you use excellent form while doing them.

[Limbo]

Originally posted by Biceps18
Cardio - Elpitical Machine
15 Minutes - 266 Cals BurnedYour lifts are looking good, keep at it.

Just one comment: cardio isn't helping your cause if you're still having trouble eating enough calories to gain weight. If that's still an issue, I say cut out the cardio completely. A lot of people around here would disagree with me, but while I do believe cardio is beneficial, my own experience has proved that if you have a fast metabolism, it's simply impossible to gain weight when doing extra cardio. Well, not that it's impossible, but I find it difficult to eat enough as it is. You can always add in cardio sparingly after if you feel it's necessary.

[invast]

nice workout! and keep working on that grip.

[Back Double Biceps18]

Just got back my computer today and finally can post in here again. Had 4 really good workouts this week and will start posting the numbers again next week. One thing I want to comment on is Dips. Wow can I really see why these are so popular around here now as I did them for the first time this week. I'll post my shoulder numbers today though as I have them right infront of me.


Shoulder Press - 45lbsX3X6 - Still waiting to get to those 50lbs DB's. Tried again today and was so close to getting them all the way up but just couldn't finish it off. Next week for sure!

Front Raises - 25lbsX2X6, 30lbsX1X6

Lateral Raises - 20lbsX2X6, 25lbsX1X6

Bent-Over Rasies - 15lbsX2X6, 20lbsX1X6

Shrugs - 65lbsX1X15, 70lbsX2X15

[Heisman]

Nice workouts bro.

Make sure to explode during the deadlift and you will crush 200. :)

[Not So Big]

Originally posted by Biceps18
Just got back my computer today and finally can post in here again. Had 4 really good workouts this week and will start posting the numbers again next week. One thing I want to comment on is Dips. Wow can I really see why these are so popular around here now as I did them for the first time this week. I'll post my shoulder numbers today though as I have them right infront of me.


Shoulder Press - 45lbsX3X6 - Still waiting to get to those 50lbs DB's. Tried again today and was so close to getting them all the way up but just couldn't finish it off. Next week for sure!

Front Raises - 25lbsX2X6, 30lbsX1X6

Lateral Raises - 20lbsX2X6, 25lbsX1X6

Bent-Over Rasies - 15lbsX2X6, 20lbsX1X6

Shrugs - 65lbsX1X15, 70lbsX2X15 good workout, definitly try those 50's!
how do u like the front raises?

[Jimineye]

Good work man! I'm struggling with getting thsoe 50's up too! You'll get them next week though. I've been wondering where you were at.

[Back Double Biceps18]

Yea man I have no idea what it is about the 50's, it just seems like they are so much harder then 45's. I'm thinking about getting a spot of them next week because for some reason if I can get them up, its not a problem after that.

The front raises feel pretty good to me. I'm trying to really load up on the weight and hit them pretty hard right now and I'm hoping that this will give me some gains.

Anyways, time for bed, 12 beers tonight is kind of making me want to do some cardio tomorrow but I prolly won't. Maybe the ceaser salad and pie I had for supper today will make me though lol.

[Back Double Biceps18]

Hey thought I'd post my Back/Bicep/Ab workout from yesterday before I go hit my chest and triceps. Back is a lot more sore today, most likely from the chin and pulls.

BACK
Chins - BWX3X8
Pulls - BWX3X6
Bent-Over BB Rows - 110X2X7, 120X1X6
Deadlifts - 165X1X8

BICEPS
E-Z Bar Curls - 70X3X8
Seated Alternate DB Curls - 25X1X6, 30X3X6
E-Z Bar Preacher Curls - 35X1X8, 45X1X8, 50X1X4

ABS
Decline Sit-Ups - BWX1X15, 10X1X15, 25X1X15
Cable Side Crunches - 60X1X15, 80X1X10
Hanging Leg Raises - BWx3X10

Pretty sore today. Haven't been this sore in a while. Excited to try Dips today without the gravitron machine and using normal BW!

[Back Double Biceps18]

Just finished my workout today and I'm very happy with the weights I did today.

CHEST
Bench Press - 130X3X6,
Incline DB Press - 50X2X6,4, 45X2X6
Decline DB Press - 50X2X6, 55X2X6
Dips - BWX3X6


TRICEPS
E-Z Bar Close Grip Bench - 70X2X8, 80X2X6
Skullcrushers - 45X2X8, 50X2X4
Bench Dips - BWX3X10

Increased my decline DB presses by 10 pounds this week! Also finally hit 50 pounds on the incline DB press.

[Back Double Biceps18]

Wow havent posrted in here for about 10 days but will be posting again starting this monday. I've increased a few weeks and am bulking pretty good right now. I weigh in Monday and last week i was 167.8, hopefully I'm around 170 this week. Well anyways back to normal posting in here. No more Internet journal laziness.

[Back Double Biceps18]

I'm back haha. Well I was going to make a new thread because I'm beginning a cut. I just read this whole journal and had a great laugh at some of those weights and the fact that I was doing cardio while bulking. Why start a new journal when I can just keep this amazing one going haha. Maybe I can get a few of my fans back to ;)! Just so you guys know where I'm at now, I'm 203lbs (up from 170lbs when I last posted almost two years ago!), and yes finally dealifting over 200lbs lol. Probably going to cut nice and slow down to about 182-185lbs, we'l lsee when I get there. So anyway here's my leg workout from yesterday.

Squats - 205lbsX1X4, 215lbsX3X4,4,3
Hack Squats - 160lbsX3X6
Leg Extension - 120lbsX1X14
Lying Ham Raises - 105X3X6
Seated Calf Raises - 90lbsX4X14,14,13,13
Donkey Calf Raises - 200lbsX1X16

Not bad I guess, first time doing a leg workout in a while but no excuses! Going to be going to the gym after classes this afternoon to play some basketball and get a little running in. Shoulders tomorrow.

[Back Double Biceps18]

Alright finished up a shoulder workout today with some forearms thrown in at the end. Not bad I guess, kind of pissed I couldn't do military presses because the gym was sooooo busy which is really abnormal at 10am here at school. Anyways here is the workout.

DB Press - 60lbsX2X4, 50lbsX1X5
Front Raises - 35lbsX3X5
Lateral Raises - 30lbsX3X5
Bent-Over Lateral Raises - 20lbsX2X7

DB Shurgs - 80lbsX3X8,8,7
Upright Rows - 70lbsX2X6

Reverse E-Z Bar Curl - 70lbsX2X4

[Back Double Biceps18]

Just finished back and biceps work out. Didn't wake up early enough so I decided to get some more sleep and go after class. Was pretty happy with the workout, as a lot of the excercises I haven't done in a few weeks except for deads, DB Rows and curls. Here's the workout.

Deadlifts - 225lbsX1X4, 230lbsX2X4
BB Bent-Over Rows (haven't done these in many weeks!) 135lbsX3X5
Wide Grip Pulldowns - 130lbsX2X6, 120lbsX1X7
1 Arm DB Bent-Over Rows - 70lbsX3X5,5,4

E-Z Bar Curls - 90lbsX1X5, 80lbsX2X7,5
DB Hammer Curls - 40lbsX2X5
Seated E-Z Bar Preacher Curls (haven't doen them in about a year, seriously) - 50lbsX2X7

Felt really good, pretty good pump during and after. Going to have steak and potatos for dinner. Work tonight as well, but it's really easy money. Cardio and abs day tomorrow. Oh yes, ,and before I forget I'm down to 200lbs! A little fast but the first week is always the fastest. Until next time.

[Back Double Biceps18]

Was back in the gym yesterday for chest and triceps. Pretty pleased with the workout, but don't really. Bench Press was pretty weak, might go to DB's for a bit startin next week of the one before. Here's the workout.

Bench Press - 175lbsX3X3,3,4
Incline BB Press - 140X3X4
DB Incline Press - 55X4,4,5
DB Flies - 25lbsX1X8, 30lbsX1X8

Weighted Dips - BW+45lbsX3X7,6,6
Skullcrushers - 80lbsX2X3,2, 70lbsX1X4
Tricep Pushdowns - 70lbsX2X5

Legs hopefully tonight. Got a pretty decent sleep last night, but have to work until 6 so see how I'm feeling.

[Back Double Biceps18]

Squats - 225lbsX3X4 (PR!)
Hack Squats - 180lbsX3X7,7,6
Leg Extension - 120lbsX1X14
Lying Leg Curls - 105lbsX3X7,7,6
Seated Calf Raises - 95lbsX2X14
1 Leg Leg Press Calf Raises - 180lbsX2X14

Shoulders today, took yesterday off cause I drank a little bit during Super Bowl and didn't get a very good sleep. Gym in an hour!

[Back Double Biceps18]

Decent work on shoulders today. Was a little busy at the gym but with a little patience and butting in I was able to complete the workout in just under and hour. Here's the workout.

Military Press - 115lbsX1X5, 120lbsX2X5,4
Front Raises (Dropset) - 45lbsX1X5, 35lbsX1X5, 20lbsX1X7
Lateral Raises - 30X3X7,7,6
Seated Bent-Over Raises - 25X3X6,6,5
DB Shrugs (heaviest DB's I could find) - 75lbsX3X8
Seated DB Shrugs - 65lbsX2X7

Finsihed the workout with some wrist curls. Not too bad, pretty excited that I'm gaining weight in all my compound lifts while cutting. I don't think I'm doing enough cardio though. I'm doing cardio basically two times a week, HIIT style. Does this seem like enough, I'm still losing weight but maybe could imporve my progress later on. Thanks guys. Keep lifting!

[Back Double Biceps18]

Back and Biceps went a lot better than I thought they would today. I slept in and had to rush to class so only had time for a protein shake and Kashi cereal before my workout about an hour and 15 mins prior. Was a little hungry and dehyrdrated but managed to punish my self enough to set some PR's. Here's how it went down.

Deadlifts - 245lbsX3,3,2 (PR)
Bent-Over BB Rows - 140lbsX6,5,5
Wide Grip Pulldowns - 130lbsX6,5,5
1 Arm DB Rows (Bent-Over) 70lbsX2X6,5

EZ-Bar Curls - 85lbsX3X6,5,5
Hammer Curls - 40lbsX2X6,7
Seated E-Z Bar Preacher Curls - 60lbX2X5

Pretty happy with this workout. Strength gains continue to blow me away while eating below maintaince. Probably going to keep deadlifts at 245lbs for a couple weeks. Also want to try preacher hammer curls, as I've heard those are pretty good. Goign to weigh myself on Friday and pretty interested in how it turns out. Haven't done cardio this week yet :(, but probably will tomorrow and Friday. Keep liftin!

[Back Double Biceps18]

Chest/triceps today. Was really excited to go this morning and actually went before 9am, first time that has happened in a few months. Did abs yesterday as well which I forgot to log and also 10 minutes of skipping. Didn't weigh myself this morning so will tomorrow. Here is the workout.

DB Bench Press - 75lbsX3X5,4,4
Incline DB Press - 65lbsX3X5,4,4
Speed Incline BB Press (Waste of time) - 65lbs,95lbs,115lbsX1,1,1X6
DB Flies - 25lbsX1X8, 30lbsX1X8

CGBP - 115lbsX3X5,5,4
Skullcrushers - 70lbsX2X5,3
Tricep Pushdowns - 70lbsX2X6,5

[Back Double Biceps18]

Leg Day yesterday,

Squats - 230lbsX3X4,4,3
Leg Press - 450lbsX5,5,4
Hack Squats - 180lbsX1X11
DB SLDL - 40lbsX1X10, 45lbsX2X8
Leg Curl - 90lbsX1X8, 105lbsX2X7,6
Calf Raises

About to do some skipping. Keep lifting!

[Back Double Biceps18]

Forgot to log on Saturday morning, I weighed in at 197.8 pounds. This is right on track with where I want to be since I lost about 2 pounds (1.8 to be exact) from last week. Will up my cardio to about 3-4 times a week now, and might drop my calories by 100 possibly as well. Probably not though. Shoulders tomorrow! Keep lifting boys!

[Back Double Biceps18]

Hey guys, did shoulders this morning. Went pretty good. Here's how it went down.

Military Press - 120lbsX2X5,4,4
Front Raises - 40lbsX3X5,5,4
Lateral Raises - 35lbsX1X3, 30lbsX2X5
Bent-Over Lateral Raises - 25lbsX2X8
DB Shrugs - 80lbsX3X8,8,7
Seated DB Shrugs - 70lbsX2X7
Wrist Curls

Wasn't bad at all. Hopefully I can find time to do some cardio tonight but have an essay and assignment to work on. We'll see. Keep liftin!

[Back Double Biceps18]

Had two days off, took an extra one on Valentines day for a little cheat, but made it back into the gym last night for back and biceps.

Deadlifts- 245lbsX3X3
Pull-Ups - BWX3X3
Pulldowns - 130lbsX1X10
Bent-Over Rows - 145lbsX3X5,5,4
One-Arm DB Rows - 75lbsX2X5
E-Z Bar Curls - 90lbsX2X5
Hammer Curls - 45lbsX2X5
Overhead Pully Curls (Superset) - 25lbs,30lbs,35lbsX1,1,1X8,8,7

Did 18 minutes of cardio after as well (HIIT on stair climber). Chest and triceps today! Gettin pretty excited as I'm starting to see a lot more cuts and definition. Keep lifting!

[Back Double Biceps18]

Had a really great chest/triceps workout yesterday. A couple of weeks ago my chest was really lagging, even though it was one of my best parts a year ago. Now I've built it back up pretty good and my body is definitly losing body fat. I think I'm going to need about 4-5 more weeks of cutting until I'm happy enough to just maintain. Didn't weight myself this week either, probably will next week.

DB Bench Press - 75lbsX3X5,5,4
DB Incline Press - 65lbsX3X5,4,5
Incline DB Flies - 30lbsX2X8
Pec Deck (Superset) - 135lbs,120lbs,105lbsX1,1,1X8
CGBP - 115lbsX1X6, 120lbsX2X6,5
Skullcrushers - 70lbsX2X5
Tricep Pushdowns - 70lbsX2X7

Did 30 minutes on the treadmill today, ran 1 minute then would walk for a minute. Feel a lot better cardio wise and will continue to keep doing cardio about everyother day atleast to help speed up this cut. Also did about 11 minutes of skipping yesterday as well! Back to back cardio days hasn't been occuring much latly but might become the norm soon haha. Keep lifting!

[Back Double Biceps18]

Hey guys, just back from a little 4 day vacation. The place we stayed at had an amazing fitness center so I was able to get in a leg day and also a shoulder workout. Used a lot of machines though so not really going to post those workouts. Did get 275lbs squats and 135lbs military presses but both on smith machine. Did tons of cardio as well. Back at my own gym today and did back and biceps today. Weighed myself today as well and weighed in at 195lbs, down about 2.5lbs from just over a week. Pretty happy about that! Well here's the workout.

Pull-ups - BWX3X3
Deadlifts - 255lbsX3X3,3,2
BB Bent-Over Rows - 150lbsX3X5,5,4
Pulldowns - 130lbsX1X10
DB One Arm Bent-Over Rows - 75lbsX2X5
E-Z Bar Curls - 90lbsX3X5,5,4
Hammer Curls - 45lbsX2X5
Cable Curls - 60lbsX2X10

Probably going to be going back to the gym tonight and doing cardio and abs. Keep lifting!

[Back Double Biceps18]

Good chest and triceps workout today. Didn't quite get in cardio but will deifnitly have a cardio session tomorrow. Here's the numbers.

DB Bench Press - 75lbsX3X5,4,4
Incline DB Bench Press - 65lbsX3X5,5,4
Leaning Forward Dips - BWX3X5,5,4
Flies - 30lbsX1X10
Incline Flies - 30lbsX1X10
CGBP - 120lbsX3X5,5,4
Skullcrushers - 70lbsX2X7,5
Triceps Pushdowns - 50lbsX2X10

Not a bad workout. Added dips for the chest and hopefully can get back up to BW+15lbs soon. Anyway, hope to have some pictures up soon and going to do some running tomorrow. Keep lifting!

[Back Double Biceps18]

Hey guys, sorry for the lack of inactivity. Had a crazy week at school and finally got in the gym yesterday for legs. Don't have the numbers in front of me so won't post the numbers, but remember that I set a PR for Squats with 235lbsX3X3. Did shoulders today and had another good workout. My diet was a bit off this past week also, so not going to weigh myself till Sunday. Here are todays shoulder numbers.

Military Press - 120lbsX4X4X3
Front Raises - Super-setted 20lbsX10X1 then 30X10X1, 40lbsX1X5
Lateral Raises - 30lbsX3X7,7,6
Bent-Over Raises - 25lbsX2X5
DB Shrugs - 85lbsX3X8,7,7
BB Shrugs - 205lbsX2X8
Wrist Curls

Also did soem cardio today at my house, skipped for about 14 minutes. Going to wake up early tomorrow and hit the gym for some HIIT and abs. Also thinking of posting my diet tomorrow as well. About 6 more weeks of cutting I think and I will be good as new, need the little extra time since this past week was so bad. Anyways, keep lifting!

[Back Double Biceps18]

Hey guys, did back and biceps last night. Got chest and triceps later this afternoon. Seemed to have stalled in my weight loss but the fat seems to be coming off still so no panic yet. Going to cut about 10lbs more and than probably leave it at that. Starting to get hot now so I think I started cutting at the perfect time haha! Okay here's the lifts.

Pull-Ups - BWX3X3
Deadlifts - 255lbsX3X3,2,2
BB Bent-Over Rows - 145lbsX3X6,5,5
Bent-Over DB Rows - 75lbsX2X5
Close-Grip Pulldowns - 100lbsX1X8, 130lbsX1X8
E-Z Bar Curls - 90lbsX3X6,5,5
Hammer Curls (Superset) - 40lbsX1X8, 30lbsX1X8
Cable Curls - 50lbsX2X10

Might do some cardio tonight after chest and triceps, but might take it off since I'm going to be doing some tomorrow. Keep lifting!

[Back Double Biceps18]

Alright done chest and triceps. Switched it up a little however, going back to bench press instead of DB. Going to start out light and actually try to build to 205lbs. We'll see how it goes. Cardio tomorrow morning after my first class, was thinking of getting up really early and going to a run before hand but the gym should still be pretty empty before 10:00am. Here's the numbers.

BB Bench Press - 155lbsX3X7,6,6
BB Incline Bench Press - 135lbsX3X5,4,4, (Speed) 95lbsX1X10
Leaning Forward Dips - BWX2X6
Flies - (Superset) 35lbsX1X6, 20lbsX1X10
CGBP - 115lbsX3X7,6,6
Tricep Pushdowns - 120lbsX2X7
Dips - BW+45lbsX2X7,5

Not a bad workout. I'm horrible with my bench presses. 135lbs for incline is pretty good for me. Goal is 205lbs for bench press and 185lbs for incline by July 1st. We'll see how it goes, might not get there but will deifnitly try. Bed time though. Keep lifting!

[Back Double Biceps18]

Did some cardio today, skipped for about 11 minutes. I can definitly see an increase in my cardio performance which is making me pretty happy right now. For tomorrow's workout, I HAVE to wake up at 7:00am to hit the gym by 7:30am so I can get it in. Too busy tomorrow to workout during the day. I have been trying for more than a month to get up at 7:00am but haven't and tomorrow will be my day of reckoning sort-to-speak. I am promising myself right now I will get up and if I don't I will not be pleased. It's 11:40pm now to I better get to sleep. Going to weigh myself tomorrow to. I'm hoping to be done cutting by April 10th, maybe middle of April. Been a bit delusional tonight thinking of all the foods I will/can eat once I'm at my proper weight. Today was a lower carb day with my only carbs coming from 1/2 a grapefruit, 2 slices of whole wheat bread, and 1/3 of a cup of oatmeal with some blueberries. Hopefully tomorrow will be around 192lbs-193lbs. Will let you guys know. Keep lifting and I'll get back at you tomorrow hopefully nice and early after and intense leg workout!