Whsfball24

[whsfball24]

This is my journal for the bulking contest in the teen forum...

...STATS...
Hieght: 5'8"
Weight: 174.2
Bodyfat: 11% with calipers
...MEASUREMENTS...
Neck:15"
Chest:40"
Waist:33"
Arm:13.5"
Forearm:12"
Hips:35"
Thigh:21.5"
Calves:15"
...MAX...
Bench:245
Deadlift:350
Squat:280

http://i204.photobucket.com/albums/bb73/sgermann1/Photo175.jpg
http://i204.photobucket.com/albums/bb73/sgermann1/Photo172.jpg
http://i204.photobucket.com/albums/bb73/sgermann1/Photo171.jpg
http://i204.photobucket.com/albums/bb73/sgermann1/Photo170.jpg
http://i204.photobucket.com/albums/bb73/sgermann1/Photo169.jpg
...:Funny Poses Hard Posing With The Sign:...

[whsfball24]

Supplements(Daily):
Muscle Juice Cookies-n-Creme...2-3 Servings
Vitamin Packs...1 Daily
Flaxseed Oil...2 Daily
Creatine Mono...10-15 grams.

Routine:
Shoulder-Arm-Forearm
Chest-Tris
Back-Bis
Legs-Abs-Forearms

[whsfball24]

Monday Workout 6:30p.m.
Shoulders-Arms-Forearms
(7/10)(Cold Rainy Day...Stressed about Ish)
DB Press
Side Laterals
Flyes
Reverse Grip Pulldowns
DB Curls (Dropset)
Cable Curls
Tricep Pushdown(single hand...and straight bar)
Gripper

[whsfball24]

Tuesday Off Day
Today has sucked...Cold again...Had a detention before i left for work...Work sucked except Chris told me of some bodybuilding show in Charleston on Saturday and invited me and sam(sgermann)...I feel as if i havent eaten enough today but i still got about 4 hours till i hit the sack so ill throw down some Ramen Noodles, Tuna, lol maybe some Cinnamon Rolls if i feel like throwing them in the oven...

Tomorrow Chest-Tris

[whsfball24]

Wednesday Workout 1:30p.m.
Chest-Tris
(8.5/10)(Decent stopped and talked too much)
BB Bench
DB Incline
V Bar Pushdowns
Single Hand Tricep Cable
Pec Dec
Dip Machine
Hammer Curls

Notes: Really good pump today decent workout...No spot though so i couldnt bang out what i wanted to on bench...And I got 3 free Marathon Bars!!!

[whsfball24]

Thusday Workout 6:00p.m.
Back-Bis
(9/10)(Absolutely rediculous weight)
Bent Over Rows
ISO Back
Lat Pulldowns(Wide Bar)
Lat Pulldowns(Seated Row Handle)
Single Arm Rows
Bentover Flyes
Dropset DB Curls

Notes:Rediculous weight...ISO Back last set i had 2 45's 35 and a 25...so 150 each side...DB rows i was hitting 120's for 8 my last set(Decent Form)...Lat Pulldowns threw up in my mouth

[whsfball24]

Friday Workout 6:00p.m.
Legs-Abs-Neck
(7/10)(Talked too much)
Deadlifts(heavy)
Leg Ext
Seated Leg Curls
Leg Press(machine)
Hack Squats
Calves(on hack squat machine)
Crunch Machine
Neck Raises!?!

[whsfball24]

Saturday Off Day
Family Event...Tons of Food!!!

[whsfball24]

Sunday Off Day
Recovering from party last night!?! :)

[whsfball24]

Damn i forgot a couple days!!!

Monday-Shoulders
(4/10)(partied to hard this weekend)

Tuesday-Off

Wednesday-Chest-Tris
(8/10)(Good but too short)

[whsfball24]

...Legs...
Leg Ext 4x12
Squats 4x8
Leg Press 4x8
Lying Leg Curls 4x10
Stiff Leg D/L 4x8
Standing Calf 3x12
Seated Calf 3x12

...Back...
Lat P/D 4x10
Deadlifts 4x8
BB Row 4x8
DB Row 4x8
Cable Row 3x10

...Chest and Abs...
Flat Bench 4x8
Incline Bench 4x8
DB Flyes 4x8
Pec Deck 4x12
Hanging Leg Raises 5x20

...Arms and Abs...
DB Curls 4x8
Hammer Curls 4x8
DB Preacher 4x8
CG Bench 4x8
Lying Tricep Ext 4x8
Dips 4xFailure

..Shoulders and Calves...
BB Military Press 4x8
DB Laterals 4x10
(superset front raises)
Rear DB Laterals 4x8
DB Shrugs 4x8
Seated Calf Raises 5x12

[sgermann]

Sweet routine. We should combine the two...

[Endeavourer]

Hey man, your 4 day splits is something i would do as well, keep at it and let us know how much you're lifting! so you can track your record in the future! Good luck and all the best man!

__________________
Dipsh!t's Journal:
http://forum.bodybuilding.com/showthread.php?t=4415253

[whsfball24]

Hoof! me and Sgermann hit the chest day!!! damn! except for bench we did 5x5 with 205!!! gonna make some excel sheets for the workouts and fill it out when i work out so i can put the weights on here...

[sgermann]

yeah!!! big weight!!

[sgermann]

Here's my workout btw.

Day 1: CHEST/TRIS/SHOULDERS
Bench: Set of 8,6,4,2 (increasing weight)
DB Military Press: 3x8
Skullcrushers: 12,10,8,6 w/ burnout. (constant weight)
Incline Dumbbell Press: 10,8,6 (increasing weight)
Single Arm Cable Tris: 5x10-15 (optional superset with dumbbell curls)
Cable Chest Flyes: 3x10-12
Dumbbell Shoulder Flyes: 4x10

DAY 2: LEGS
Squats: 4x4-8
Calfs: 4x30 w/burnout after each set
Leg Press: 10,8,6,4 (increasing weight)
Leg Extension: 3x10 w/ stack supersetted with...
Leg Curl: 4x8
Lunges: 3x20 steps

DAY 3: BACK/BIS
Deadlift: 5x5
Wide Grip Pullups: 3 sets to failure
Close Grip Pulldown: 3x10-12
Seated Rows: sets of 10,8,6 (increasing weight)
Cable Curl: 3x10
DB curl: 12,10,8,6,6 (increasing weight)
Reverse C urls: 3x15

DAY 4: LEGS (see above) OR ABS/CALVES/FOREARMS
Leg Raises: 3x30
Crunches: 3x50
Side Crunches/ Oblique Machine: 3x15-20 (each side)
Grips: 5 sets to failure
Wrist Curls: 3x20
Wrist Extension: 3x20
Calves: (same as leg day)

[whsfball24]

Back Day
(5/10)(Could only do half workout...Back HURT!!!)

LatPulldowns(4x8) 135-165-195-225
Deadlift(4x6) 135-225-225-275/1(Painful Back Pump)
SeatedRow(4x8) 120-135-150-165

[whsfball24]

Today=off sick!!!

weighed 177 today...must be doing something right...still lil while till end of december im sure ill make 180 but want 185

[whsfball24]

Wednesday...Shoulders
(9/10)(damn good day!)
didnt have my sheet with me so i DogCrapped it and right now its feeling as though it was a good one...

oh yeah checked weight again butt naked 176.5/177...start weight was probably more like 171/172 cus i realized i had lunch right before i weighed myself

[whsfball24]

Leg Day(8/10)

decent day 315 for 3 sets till failure on deadlift...started at schools gym too crowded so ended up at Fitclub...and come to find out a Porn Star jumped in with a couple of sets on Leg Ext/Curl with us...Misty Anderson!

[whsfball24]

damn...ive been sick...dropped like 5 pounds im feeling better though!

[whsfball24]

today i did my chest tri workout...pretty much dogcrapped it...but wrote it all down


warm up elliptical 3 minutes
seated dips-warmup-180x10-210x10-255x8
bench-205x4-185x2
incl flyes-30x8-40x6
pull over press-10x45
straight bar tri-warmup-80x8-60x12
straight bar underhand-40x8-30x12
over head rope-60x4
single hand tri over and under-burnout
hammer curl burn out 30-40-65