-Wolfsburg2's W/O Journal

[wolfsburg2]

ok. my goal is to be huge. nothing more or less. i want to be big. i am currently 6'2 225-230lbs. 17" arms, 38" waist, no idea for any other measurements.

CURRENT FOCUS POINTS: traps. i have girlie traps. must bring them up. Shoulders, need meore size and definition. Back, need width and detail, neglected this bodypart forever. Abs, need to get rid of my doughy gut.

training split goes something like this.

day1: Back
Day2:shoulders/traps
Day3 : Triceps
Day4: off
Day5: biceps/foreamrs
Day6: Legs
Day7: Chest
day8: Off

Abs will be worked in 2-3 times a week before the workouts, and cardio 30 minutes worth post workout 3 days a week.


1-28-05 abs/Legs

woke up 4pm ate thai noodles with chicken breast. 2/3 of a strawberry myoplex preworkout. made a choco myoplex with creatine for post w/o.

720 gym time.

first up abs. crunch machine 3 sets 25+ reps a peice. next up weighted crunch machine. 60lbs. 12 reps per set(3 set), side extensions with a 10lb weight for 3 sets. reps in the 15-20 range per side. 2 sets hanging leg raises, 2 sets kneeling cable crunches 50 and 60 lbs for as many alternating reps as i could do(side, middle, side, etc.) followed with a complete burnout on middles.

felt good through the ab workout. I like doing abs first, i feel like when they are last they are hardcore neglected.

Next up Workout time. I am not a big fan of legs, but understand their importance.

First, 4 sets on the "hamtractor" machine. basically seated leg curls. weight was pyramided from125-165lb. reps in the 20-12 range depending on weight.

Next up Squats. Now i hate squats. i hate hack squats, i hate smith machine squats. but i have never tried them with freeweights so i figured why not. startded out with 135 dod 15 reps. felt pretty good, hurt my traps a bit though. went up to 185 did another 10 reps was feeling pretty good. getting a nice pump/burn. stepped up to 225 for the last set, got 5 clean squats then lost balance a little on my 6th and racked the bar. still trying to nail the form, but overall happy withthe first time.

next up leg presses. 2 sets close fopot position 360lbs. did 10 reps amnd 6 reps. was tired as hell and legs were jello so i gave up.

Had my Post W/O shake went home. legs sore as hell. Packed lunch for work. 2 cans tuna, 1 pack raman noodles, one myoplex packet, 2 protein bars. total protein intake for the day:250 grams.

tomorrow:Chest!!!

[wolfsburg2]

**** forgot my supplements at home. Damn it.

Took my multi, flax seed oil, glutamine, and lipo-6 when i got up, but forgot to take the 2nd at home for the fso, glu, and lipo, and forgot to pack my 3rd. Cocksucker.

[wolfsburg2]

ok little late, but chest went well

started off with flat bench. empty bar set, 135's for 15, 185 for 10, 225 for 6 and 185 again for 9

next up incline dumbells, started at 45 for 10, finished with 85s for 6

over to peck deck, 100-150-200, and drop set on the last set.

next up cable crossovers, light weight 50lbs and just killed em. 4 sets.

[wolfsburg2]

back workout was good too. this was monday.

started with lat pulldowns on a hammer strength. started with 35 per side, then 55 per side, then 70 per side. next up was bent over rows.

started light with 25s per side, followed by 45s, then 185 for 2 sets.

dead lifts next. started out at 135, too light, consider it a warm up.
up to 185, better but i got more in me. 2 sets at 225, these hurt good.
was able to get 8 or 9 reps out, and really taxed myself. felt great(horrible, but in a good way)

reverse fly's 15 and 20lbs. these sucked, i was tigh in my movements from chect day, still got a good burn but felt ****ty doing them

lastly single arm dumbell rows. 3 sets, 60-70-80. these sucked too. was pretty beat up already by this point.

[wolfsburg2]

tuesday feb 1

triceps. i was looking forward to this because i had been sick and missed this last week. first up skull crushers. 40lb warmup. then right into the 70s. was able to get a solid 10-12 reps with good form, elbows in, breathing good, nice slow tempo. then stepped up to the 80s for 8 or 9 reps, pretty heavy, kinda pissed it felt that heavy but oh well. for was pretty good on this set. last set 90lbs. heavy as hell. 7 with help, form gave up a little.

next up tricp behind the head extensions, two arm, single dumb.

started with 60, then 70, then 80. the 80s were fuggin heavy boy. bt i got em done. felt ok not super good. focusing on the negative, sloppy a bit on the actual push but nice and slow on the negative.

next death. close grip bench presses. 135 to start on the smith machine. 15 reps pretty easy. toss on the 25s and go for set 2. 185lbs,. i think i got 8 or 9. my palms started hurting a little. last set 205lbs. i think i got 7 or 8. tired as hell. over to the rope pushdown.

man i am weak. 120lbs is heavy as ****, i am a pu55y. still focusing on the negative portion most. next set 100lbs, still weak, 8 reps. yuck.

last set 90lbs with a drop set to 60. these felt ok, i might of been numb at this point. maybe i'll do these earlier...

[wolfsburg2]

wednesday. day off. thank god. triceps have a nice burn, back is still sore, and chest is starting to feel a bit better. say 80% for chest, 50% for back.

shoulders tomorrow. man i hate shoulders. but they need to grow so i gotta try and focus. tryign a semi new routine tomorrow to see how i like it. last week did upright rows, they hurt my shoulder every time. fuk them, i ain't doin em any more. i get enough front delt work from chest and the press movements. they are the biggest of the 3 parts for me.

[ComoComo3]

Good job. Keep it up.

[wolfsburg2]

ok shoulders were so so. did reverse cables for the rears 4 sets 30lbs. nice burn. followed those up with dumbell lateral raises. light weight. decent. next up dumbell presses. 50 first set, then 2 60 sets and a 70lb set last. got 7 out on the 70s. then went to traps. 4 sets on the smith machine. started with 135, then 2 sets on 225 and the last set on 275.

[wolfsburg2]

did biceps next on saturday. we did hang tens on the cambered barbell curls starting at 80lbs working down ot 40s. next up standing high cables. i went a little too heavy i am goign back to oa lighter weight next week. next up were hammer curls with the bar. 25lbs on each side. 4 sets. last up was reverse preachers. and some forarm curls for good measure.

[wolfsburg2]

today monday 2-8 leg day
first up squats. empty bar first after stretching. then 135 for 15 eps. 185 for 10 or 12 and 205 for 8 reps.
Leg presses next. started wit 2 plates pe rside worked up to 6 plates per side and a 10lbler for kicks. lastly i did reverse leg curls for hams.


by this time i am jello so its calf time. 12 sets total. 4 seated calf raises 45lb, 4 standing calf raises up tp 185lb and 4 leg press calf extensions up to 540lb.

[wolfsburg2]

Chest day today.

Started out with bench. feeling pretty good today. warmed up with 5 minutes on a bike and a few pushups. empty bar for 15 reps first. Then threw on the 25s another 15 reps. then up to 135 for 15. feeling good so i went up to 225. got out a solid 8 reps. felt pretty good. next set threw another 15lbs per side on. 255lbs. got 4 reps with some help. dropped to 185 for my 3rd set, got 9 reps out feeling a nice pump. last set dropped back to 135 and repped out. i think i got 14 or so nice controlled reps, and then did 10 partials all up top of the rep range.

over to the hammer machine. started with 1 45 per side. got 12 reps out. felt good and light so i jumped to 2 45s per side. got out 6 hard reps. feeling awesome. set 3 was a 45 and a 25. got 9 reps out. last set was back down ot a 45lb per side and got 8 reps. chest was feelign feirce.

over to the pec deck next. started with 150 for 15reps. up to 190 for 12 the next set. 3rd set i racked the dumb machine and went for 9 reps on 220lbs. last set dropped back to 120lbs and repped out for 15.

over to the cable crossovers. 4 sets stayed light. 50lbs first, then 3 sets of 40. super pumped!!!

tried to do some pushups at the end of the workout and just couldn'e even do it. 8 pushups and i fell to the floor. exhausted.

[wolfsburg2]

back day. always brutal. today was no exception. decided to do rever grip today for rows. started off with abs. got a decent ab workout. 9 sets for abs total.

onto the back workout. started out with chins. 4 sets of 5 or 6 each. felt pretty good. over to the empty section of the gym for some real work.

first up rows. reverse grip. started with 25s on each side and made my way up to 55 on each side over 4 sets. by the last 2 sets i was only gettign 8 and 6 reps respectively.

Next Deadlifts. these i like. these i feel. these make me sore.
started with a set of empty bar for a little warm up. then up to a single 45 on each side for 15 or so reps. set 2 i wanted to start goign heavy so i jumped to 225lbs. got 12 reps out. felt good(like puking). set 3 i had planned to be my heavy set. so i slapped on a 25 on each side. 275lbs. got 6 reps out. this btich was heavy. but felt good(still like puking lol). last set dropped back down to 225 and got 9 or 10 out.

last excercise was lat pulldowns. did these with a v-bar handle. weight went 135-150-165. i was able to get 12-8- and 7 reps for these sumbitches.

that was it i was dizzy(in a good way) and wanted to go home. tomorrow triceps :)

[wolfsburg2]

tri's today.

started off with close grip bench on a smith machine. empty bar-25s and 45s for warm-up. then went up to 225lbs. got 10 reps out. set 2 275lbs got 4. hurting already. set 3 back to 225 got 9 reps.

nest up skull crushers on an incline bench. did a warmup set with 50lbs. next up 80s. i did 3 sets with these. reps in the 8-10 range.

next up single dumb 2 hand extensions. warmed up with 50s. went right to the 80s. got 10 reps. tried jumping up to to 90lbs and i just failed. couldn't move the weight. maybe not enough rest between sets. next set plenty of rest got 6 reps on the 90lb dumb. and did a drop set ot 50lbs for 7 reps.

last excercise was dip machine. i racked the machine for 12-12-10 reps.

tomorrow bi's

[wolfsburg2]

since i can't update daily i'll just update this as i can with some thoughts on the most recent workouts.

did a chest workout the other day, hammer machine, high cable-x, pec deck, flat flyes. got such a good burn/pump. and was super sore from it. i was happy. most of my chest workouts focus on the bread n butter movements, but i figured it was time to mix it up. That and my shoulder has been hurting a bit and i wanted a little lighter workout that benching.

Got a new best deadlift. 315 for 4 reps. i was amped. previous best was 275 for 6.

starting to try and double up on bodyparts i feel are lagging. like on leg day i did 4 sets of hammer curls(bar) and 4 reverse curls sets(bar).

on chest day i did 4 sets of standing lateral raises.
I am trying to add some width, or at least the appearance of width.

i am gaining vascularity and i am very excited about that.

We have started doing abs 2-3 times a week, and i have started cardio too.

vacation next week, hopefully i can cut a tiny bit more by then.