Bodybuilding.com Forums - Workout Journals http://forum.bodybuilding.com/ Post your workout journals online so others can see what you are doing and follow your progress! en Sat, 28 Nov 2009 08:33:42 GMT vBulletin 60 http://assets.bodybuilding.com/forum/bodybuilding/misc/rss.jpg Bodybuilding.com Forums - Workout Journals http://forum.bodybuilding.com/ Surprised people read these? http://forum.bodybuilding.com/showthread.php?t=120628551&goto=newpost Sat, 28 Nov 2009 07:55:08 GMT In any case, I'm home for Thanksgiving weekend and very bored so I thought I'd post something here, as no one reads random bodyblogs afaik. I don't plan to maintain this but I wanted to post real quick.

I'm on starting strength, started about 5 weeks ago. After tearing myself up the first day, I figured I'd need to come here to find out how to work out smarter and absorb a lot of knowledge, dispelling fitness rumors that you hear from everyone who chooses not to do their research ("you eat your bodyweight in grams of protein a day? you'll get colon cancer!"). With that said, I've been counting my calories (hopefully 2500 a day) and grams of protein (hopefully at least my bodyweight). I started at 5'11" 125 lbs, now I'm 129 lols.

Squat: Easily my best exercise. Went from 3x5 95 lbs to 3x5 170 today. Once I hit 135 lbs, I finally got used to everything and increase weight by 5 lbs a workout except for one day. Ever since about 155 lbs, however, these started getting a lot harder, but I have been able to finish my sets just with slow bar speed on the last reps.

Bench: Ego got me in the beginning, so I knocked weight down to 85-95. Even 95 was too much so my real progression is 3x5 85 -> 3x5 105 today. Rocky at first but definitely got the hang of form and everything, and ready to increase strength!

Deadlift: Wow, all over the place... Form was horribly wrong so I started off with 1x5 95 lbs. With correct form, 135 lbs was a breeze. Next workout, went up to 185 lbs which didn't seem too bad but upon trying it again the next workout, I figured it was too much weight. Did 165 today easy, so gonna add 10 lbs per workout from there.

Standing overhead press: lols... Horrible. Went from 3x5 45 -> 60 currently, and next workout I'll re-attempt 65.

Pendlay rows: Went from 3x5 55, struggling with form and not being able to hit my body with the bar all the time, to 70 feeling much better. If my "catching on point" for squats was 135 lbs many weeks ago, 70 lbs two days ago was the point where I finally got comfortable and felt strong using the form. I expect much better from this than I do with my overhead press lol...

Have done some accessory exercises but not really... just chin-ups/dips/ab exercises here and there but never too much. And that's me... after 5 weeks of starting strength. :) I just hope I can get my determination to eat comparable to my determination in the gym... ]]> Workout Journals stanli http://forum.bodybuilding.com/showthread.php?t=120628551 Gettin Huge: Naturally http://forum.bodybuilding.com/showthread.php?t=120622941&goto=newpost Sat, 28 Nov 2009 01:41:29 GMT Hey, I have opfficially started a bulking cycle. I will be psoting full stats tomorrow, but as of today I am 173lbs. I was recently laid off and have come back to Tennessee for the holidays. I am planning to relax, recharge, and train! I have good wormout partner here in town, so I am... Hey,

I have opfficially started a bulking cycle. I will be psoting full stats tomorrow, but as of today I am 173lbs.

I was recently laid off and have come back to Tennessee for the holidays. I am planning to relax, recharge, and train! I have good wormout partner here in town, so I am expecting my training to really pick up.

Supplements:

ON Whey
ON Serious MASS
ON Glutamine
Creatine
Multi-Vitamin
Magnum Serum (on back order as of now)

My training routine is Max-OT style and have been doing it for a while now,with some variations throwing in there. The warmup consists of 5 sets for the first exercise at 12,10,6,3,1 and rep ranges. The reps and sets are low for max ot, with most sest being between 1-3 sets and rep range from 4-6 for most, but up to 8 for some. failure is the ultimate goal!

I began my first bulking workout with arms, forearms, and abs:


BB curls warm up sets 45x12, 55x10, 65x6, 75x3, 85x2
90 x 6 x 4
db curls 45x5, 42.5x6
cable curl 65x6
cable pushdowns warm up 42.5x12, 57.5x8
65x6x6
skull crushers 75x6 x6
kickbacks 35x8
bb wrist curls 75x7 x5
reverse wrist curls 45x12
leg raises 12lbs weight x 12 x8
cable rope crunches 42.5 x 12, 57.5x10
crunches with 25lbs plate x 8
stretch

total workout time was 1:02

saturday is off day, back in on sunday! ]]> Workout Journals tennguy http://forum.bodybuilding.com/showthread.php?t=120622941 <![CDATA[JFDT's 16 week dedication bulking journey]]> http://forum.bodybuilding.com/showthread.php?t=120616701&goto=newpost Fri, 27 Nov 2009 19:36:33 GMT Hi everyone, I?m basically doing this for me, to track down my progress and motivate myself into accomplishing this journey. Your opinions and critiques are more than welcome :). A bit of info about my journey up to now: I started working out in 1999, back when I was 13 years old. For... Hi everyone,
I?m basically doing this for me, to track down my progress and motivate myself into accomplishing this journey. Your opinions and critiques are more than welcome :).

A bit of info about my journey up to now:

I started working out in 1999, back when I was 13 years old. For about 4 years, I went to the gym 3 times a week doing full body workouts and cardio. Back then, I didn?t take care of my nutrition whatsoever, and, consequently, I didn?t see much gains. Nonetheless, those 4 years allowed me to develop the muscle memory of how to properly accomplish the various exercises. Also, I had the chance to experience and learn both the worlds of free weights and ?machines?. In 2003, the gym I went to had to file under bankruptcy. At that point, I didn?t workout for about 6 months until a friend and I decided to become training partners and attend a new gym. We worked out intensely for about 8 months, doing solely free weights, and concentrating a bit on nutrition. Slowly, and by inquiring to other bodybuilders at the gym, our knowledge grew slowly on the topic. I made nice gains and by the time I was 18, I was in a very nice shape. Then, unfortunately, that gym had to close down too. So we tried a third gym, which had a very different environment than the last. It was too different that we didn?t follow up on our journey and quit. I tried getting back in the game a few times since that time, but unsuccessfully for a few reasons (heart condition showed up, lack of motivation, negative perception of the gym, etc.).

April 2009. I decided to buy a body solid bench and a pair of powerblocks to get back in shape. Upon googling, I fall on this cool forum with tons of info and knowledgeable people. I also happen to find Scooby?s workshop and his videos on Youtube. From August to November, I trained moderately following Scooby?s intermediate plan on his website. Also, during that period of time, I?ve been reading articles on this forum none stop and learning so much about BB in general and nutrition. I?ve been eating clean since August but lacking on the total daily calorie intake. Last few weeks, I feel I?ve reached a plateau and need to change my routine. Yesterday, after reading a lot of bulking threads, I?ve decided to review my diet and my workout schedule.

Changes being made

1. Increase the amounts of daily meals from 5 to 7 (averaging 400 calories per meal for a daily total of roughly 3k)
2. Starting on November 30th
a. 8 weeks following a Max-OT routine (with frequent changes to keep it fresh and avoid plateaus);
b. then an 8 week 5x5 routine.

Tracking markers
My tracking markers will be my body stats, pictures and workout performance.

Current stats
Body type : Mostly Ectomorph
Height : 5 foot 8 inches

Relaxed not flexed
Weight : 162 pounds
Chest : 37.5?
Upper arms : 13?
Hips : 38.5?
Waist : 32?
Stomach vaccum: 29?
Thighs : 22? right, 21? left
Calves: 15?
Forearms : 10?
Shoulders: 44.75?
Neck :15?

No lifting stats available at the moment

Goals
1. Gain a minimum of 20 lbs of lean mass
2. Increase general strength
3. Cheats kept to a minimum
4. Increase sleep to about 9 hours a day
5. Limit alcohol intake and empty calories to Christmas Eve and New Years Eve only
6. Increase daily veggie and fruit intake

Supplements
1. ON 100 % Whey Gold
2. B-100 Complex twice a day, 1g Vitamin C, ZMA (going to switch to Magnesium only)
3. GNC Micronized Creatine
4. Flaxseed oil

Workout
Note : Unfortunately, I do not have a barbell :(

Monday ? Legs and calves
1. Lunges 3x4-6
2. DB SLDL 2x6
3. DB Squat 3x4-6
4. Standing calf raises 3x6-8
5. Crunches 3xMax

Tuesday ? Chest and triceps
1. Incline DB Bench 3x4-6
2. Flat DB Bench 3x4-6
3. Decline DB Bench 1x6
4. Pushups 3x Max (superset randomly after either Incline or flat)
5. Skull crushers 2x4-6
6. Seated Triceps Ext. 1x4-6

Wednesday ? Abs
1. Crunches 4xMax
2. Stomach Vacuums 3x

Thursday? Back and traps
1. Bent over DB rows 3x4-6
2. Weights Pull ups 3x4-6
3. DB Deadlifts 3x4-6
4. DB Shrugs 2x4-6

Friday ? Shoulder and biceps
1. DB Press 3x4-6
2. DB Side Laterals 2x6-8
3. Bent over laterals 2x6-8
4. Alternating DB curls 3x4-6
5. Hammer curls 3x4-6
6. Crunches 3x Max

(Please comment if you think I should change something on that routine :D)

Pics will be posted tonight or tomorrow ]]> Workout Journals JFDT http://forum.bodybuilding.com/showthread.php?t=120616701 Pain is temporary, Pride is Forever Journal http://forum.bodybuilding.com/showthread.php?t=120614981&goto=newpost Fri, 27 Nov 2009 17:44:04 GMT Hi everyone, my name is Gary and I am about to begin a road to a new me. This is it, failure is not an option anymore, i'm sick and tired of being out of shape and need to get it under control before I get any older and out of shape.


I weight 207 lbs now and am going to weight 180 lbs by my birthday that is march 4th. It is going to be a challenge for me because I pretty much hate healthy food. But I am willing to learn to love it.


I started becoming active again this last summer and played softball at least two times a week. I loved it, and it motivated me to keep doing things that get my lazy ass up and quit watching TV.


So I have a few goals that I want to accomplish next spring. I want to complete the whole Katy trail on my bicycle that is 280 miles. Also I am thinking of Kayaking down the Missouri River from Kansas City Kansas to St. Louis. I have no idea how many miles that is but it will be challenging for me since I have never kayaked before.


I plan on starting my new workout routine doing the P90x program. I have talked to some people that have worked out for years who have done the same program who have liked it. Also it comes with meal a plan that is what I really need most. Along with that program I am wanting to take cycling classes at the gym as well as began martial arts.

I have to do all this while working a stressful job for 50 hours a week and having a wife and two year old daughter. So I would appreciate any encouragement I can get to help me along my journey.

The reason I named my journal, Pain is temporary, Pride is forever because this is a quote that has helped me get through some tough times. Two years ago I participated in the MS bike ride. Before I started there were many people that didn?t believe I could finish. It really hurt my feeling as people joked about me being to fat to bike 180 miles in two days. Halfway through the second day I started to believe them. I felt like crap, my legs hurt, my ass hurt, my back hurt, and then I looked up and read the back of another cyclist shirt. It read, "Pain is temporary, Pride is forever! That shirt gave me the strength to make it to the finish line. It was a great feeling to go to work the next day and tell them all to f off.lol.

Today I plan on just going to the gym and get back into the swing of things, by doing the elliptical and some swimming.

I plan on taking universal supplements, I will be taking Cut, Stak, and Pump. Hopefully this will give me the edge that I need to be successful. ]]> Workout Journals Gary0155 http://forum.bodybuilding.com/showthread.php?t=120614981 <![CDATA[Xptboy's 9 month log to perfection]]> http://forum.bodybuilding.com/showthread.php?t=120606531&goto=newpost Fri, 27 Nov 2009 03:50:30 GMT I promise to keep this log until I finish it. Current Stats 6'1, 180lbs. Right now I am deloading until Monday, I'm gonna be pushing hard on wednesday. I have been working out for around 14 months and have seen a decent ammount of progress. But I have a goal and a plan. This plan is more than just about the way I look, it is about my lifestyle. This will be my log to my desired physique. I do not post much online, I do read a lot online, I do not give a **** if anyone read's this or not, I am doing it because I want to track my progress on more than just paper and be 100% sure to stick to the plan (because I fear I may not want to get too fat). I am also doing this so that I can quit second guessing myself and changing workout routines and diet every month. I am going to stick to this ****.

Right now I look like...

By xptboy, shot with DSC-T900 at 2009-11-22


By xptboy, shot with DSC-T900 at 2009-11-22


By xptboy, shot with DSC-T900 at 2009-11-22

My goal is to look like
http://cm1.theinsider.com/media/0/69...0.500x750.jpeg or http://2.bp.blogspot.com/_i4SCkqE_8B...egman+tetu.jpg or http://www.ancoraimparoblog.com/Blog.../sburton07.jpg

I think you guys get the point... Basically lean and sexy for the chics.

Essentials to fulfill plan throughout duration
- Do not ever drink alcohol
- Always keep a workout log
- Always count calories every day
- Always stick to the required calorie limitation
- the goal is to increase weight, but on a clean bulk (do not worry about weight gain until at least 200lbs), and then slim down before I get to NY for fall 2010 semester
- never drink sodas or juice
- never eat chocolates, sweets, bicuits, cake, candy, pop corn, fries, brownies etc
- remember that slight adjustments to this program might be made as it progresses, etc etc.
- Also? I will be keeping a workout log online for the first time, I think it will be easier to track progress.
- Everytime I finish one phase (which will be from one date to the next, I will do an assessment of how it went, and what slight adjustments I must make to reach my goal.

From Dec. 1st to get back to Tampa (around Jan 18). The goal here is to make sure I am eating above maintenance, whether I gain weight or not doesn't matter that much here...
- Eat 3000kcal/day (or between 2800-3200)? Essential not to go under this amount
Sample diet
- wake up 700kcal (2 bowls of granola cereal)
- 700kcal (whey+burrito)
- 700kcal (west coast+buffalo chicken burgers)
- 700kcal (pasta)
- 200kcal (casein with skim milk)

- Try to avoid all junk food, eat lots of fruits etc.
- This is mainly a strength phase, but size is also wanted
- deload for the last 3 workouts before getting back to Tampa
- take creatine from dec.1 throughout program? do not load at the start
- stop taking creatine as soon as you start deloading
- burritos, burgers, pasta, bagels, PB sandwiches, even pizza are your ??cheat meals?? but honestly I can have these quite often since I am ''clean bulking''
- postworkout meal should be 1 scoop of whey + 600kcal meal

Schedule Rules:
- Do not skip a workout
- Focus on gaining strength on the lower volume exercises, so take long rests (3-5 min) on those exercises, but shorter rests on the isolation exercises (1-3 min)
- Workouts should take between 60-90 minutes
- If you feel very tired on a certain day, then do low weights for the strength exercises, if you continue to feel tired, do a deload for 3 successive days by lowering weight by 40% and doing half the sets


Day 1: Legs, Back, Triceps
Squat ? 2x3-5
Leg Curls ? 3x8-12
BB rows ? 4x5-8
Lat Pulldowns ? 3x8-12
Hyperextensions ? 2x12-20
Tricep Pushdown ? 3x8-12
Tricep kickbacks ? 3x8-12
Calves ? 3x12-20

Day 2: abs
3 core abs exercises
1-2 oblique/side exercises

Day 3: Chest, Shoulders, Biceps
BB Bench Press ? 3x3-5
Decline Bench Press ? 4x5-8
Cable flyes ? 3x8-12
DB Shoulder Press ? 4x5-8
Arnold Pres ? 3x8-12
EZ Bicep curls ? 3x8-12
Hammer Curls ? 3x8-12

Day 4: Cardio for 30-60 min

Day 5: Legs, Back, Triceps
Deadlift ? 1x3-5
Leg Press ? 2x12-20
Inner thigh and outer thigh, supersetted ? 3x12-15
Pull-ups ? 3x8-12 or 4x5-8
Skullcrushers ? 3x8-12
Rope Pushdown ? 3x8-12
Calves ? 3x12-20

Day 6: abs
3 core abs exercises
1-2 oblique/side exercises

Day 7: Chest, Shoulders, Biceps
Incline DB Bench Press ? 3x3-5
DB Bench Press ? 4x5-8
DB Flyes ? 3x8-12
Military Press ? 4x5-8
Special Shoulders ? 3x8-12
BB Curls ? 3x8-12
Incline DB curls ? 3x8-12

Day 8: Cardio for 30-60 min

REPEAT FROM DAY 1!!








From Jan. 20th ? March 14
- Deload during spring break week
- Depending on how my weight progressed, see whether or not I should increase kcal/day to 3500 or not (increase kcal/day by adding sth to the casein (either have 2 scoops or take some fruit/nuts with it)
- There will be much more volume during this phase and it will be much more hypertrophy based
- Take preworkout supplement Jack3D on this program, stop the creatine
- - burritos, burgers, pasta, bagels, PB sandwiches, even pizza are your ??cheat meals??
- - postworkout meal should be 1 scoop of whey+ 600kcal meal


Day 1: Chest/Biceps
- Decline BB Bench Press/Decline DB Bench press , 3x8-12, 3sec negative
- Incline BB Bench Press/incline DB Bench Press, 3x8-12
- Cable flyes, 3x12-15
- Slightly incline DB flyes, 3x8-12
- BB curls, 3x12-15, 3sec negative
- Incline DB curls, 3x8-12
- Hammer curls, 3x8-12, 3sec negative

Day 2: Legs/abs
- Squats, 2x8-12
- DB lunges, 3x8-12
- Superset inner/outer thighs, 3x12-15
- calves, 3x12-15
- Cable prayer crunches, 3x8-12
- Ab machine or Weighted situps, 3x8-12
- Obliques, 3sets

Day 3: Cardio, 30-60 min

Day 4: Back/Triceps
- BBrows, 3x8-12, 3sec negative
- Machine sitting rows, 3x8-12
- Regular Lat pulldowns, 3x8-12
- Hyperextensions, 3x8-12, 3-1-3
- Skullcrushers, 3x8-12
- Tricep pushdown, 3x12-15
- Tricep kickbcks, 3x8-12

Day 5: Cardio 30-60 min

Day 6: Shoulders/Abs
- Military Press, 3x8-12
- Front delt raises, 3x8-12
- Side lat raises, 3x8-12
- Rear delt raises, 3x12-15
- Cable prayer crunches, 3x8-12
- Ab machine or Weighted situps, 3x8-12
- Obliques, 3sets

Day 7: rest

Repeat

March 15 ? June 27th
- up kcal/day to 3500 or more if necessary (this shall be determined in March)
- deload April 19-24, and then the week before you start your new cutting program
- Take creatine from beginning of April, do not creatine load, stop taking superpump250
- This is a strength/hypertrophy split
- - burritos, burgers, pasta, bagels, PB sandwiches, even pizza are your ??cheat meals??
- - postworkout meal should be 1 scoop of whey+ 600kcal meal


Monday ? Cardio 30-45 min

Tuesday ? Chest/Back
Decline BB Bench press ? 3x8-12, 3sec negative
Incline DB Bench press ? 3x8-12
Cable flyes ? 3x8-12
Push up variation ? 3 sets
Behind neck Lat pulldown ? 3x8-12
T rows ? 3x8-12
Hyperextensions ? 3x12-15, slow

Wednesday ? Legs/abs
Leg Extensions ? 2x20
Lunges ? 3x8-12
Inner Thigh + Outer thigh superset ? 3x8-12
Calves ? 3x8-12
Core abs ? 3x8-12
Core abs ? 3x8-12
Obliques ? 3x8-12

Thursday ? Delts/Arms
DB Shoulder Press ? 3x8-12
Special shoulders ? 3x8-12
Biceps ? 3x8-12
Biceps ? 3x8-12
Triceps ? 3x8-12
Triceps ? 3x8-12

Friday - Cardio 30-45 min

Saturday ? Push
BB Bench Press ? 3x3-5
Incline DB Press ? 4x5-8
Military Press ? 4x5-8
Triceps ? 3x8-12
Abs ? 3x8-15
Abs ? 3x8-15
Obliques ? 3x8-15

Sunday ? Pull
Week 1 Deadlift ? 1x5, Week 2 Squats ? 3x5
Pull ups ? 3-4 sets
BB Rows ? 3x5-8
Biceps ? 3x8-12
Biceps ? 3x8-12
Calves ? 3x8-15

Repeat from Monday

June 28 ? New York New York!! Semester starts (sometime in september)

- Congratulations, I have made it though the clean bulking phase. From this point on I will be cutting my calories and leaning out
- Start by cutting 500kcal/day out of my diet (if I was having 3700kcal/day, then reduce it to 3200)
- If I am not losing some weight then reduce by diet by 300kcal every week until I am satisfyingly losing weight
- The goal here is to tone my body, keep my muscle and lose the fat, so a lot of cardio will be incorporated
- Preworkout, take 1 scoop of whey, post workout take 2 scoops of whey, after the whey have 300kcal of fruit or 300kcal of granola cereal
- During this period, diet will be very strict, no burritos, no burgers, no pizza, etc also have a very healthy breakfast and lots of greens
- You will be doing a bit of extra cardio (at least 3x a week)
- When you start this program, determine when to deload and when you plan on stopping the cutting. Hopefully after I cut I will be happy with my appearance and will be able to go on a maintenance diet for the rest of my ****ing life lol

Day 1
Squat or box squat 2 x 5
Glute/Ham Raises or pullthroughs 3 x 8-12
Bent Row or Chest Supported row 4 x 5-8
Barbell or Dumbbell Curl 3 x 6-10
Chin ups 3 sets
Calf Raises 3 x 15

Day 2 ? 30-60 min

Day3
BB Bench Press or Decline BB Bench 3 x 3-5
Incline Dumbbell Bench Press 4 x 5-8
Military or Dumbbell Shoulder Press 3 x 5-8
Skull Crushers 3 x 8-12
Weighted sit ups 3 x 8-12
Cable prayer crunches 3x8-12
Side bends 3 sets

Day 4 ? Cardio 30-60 min

Day 5
Deadlift or rack deadlift 1 x 5
Leg press 2 x 10
Chin or lat pull-down 4 x 5-8
Barbell or Dumbbell Curl 3 x 6-10
Hammer curls 3x8-12
Calf Raises 3 x 15

Day 6 ? Cardio 30-60 min

Day 7
Incline bench press or Incline Dumbbell Press 3 x 3-5
Dumbbell Bench Press 4 x 5-8
Military or Dumbbell Shoulder Press 3 x 5-8
Tricep pushdowns 3 x 8-12
Hanging Leg raises 3 sets
Ab Roller 3 sets
Obliques 3 sets

Day 8 ? Cardio 30-60 min

Repeat from Day 1




OK WELL... OFFICIAL TRACKING BEGINS ON WEDNESDAY 2ND... BUT ILL TRACK THIS WEEKS DELOADS ANYWAYS LOL ]]> Workout Journals Nexxus http://forum.bodybuilding.com/showthread.php?t=120606531 Oly routine! http://forum.bodybuilding.com/showthread.php?t=120605091&goto=newpost Fri, 27 Nov 2009 02:32:05 GMT Hey guys starting a new routine that i found on the internet i cant post a link but ill give ya week and ill be starting monday. Tell me what you think of this Im 155lbs, and 17 year old. My max clean and jerk is 185 and my max snatch is 135. Monday Snatch 80% 3r, 75% 3r x 3s... Hey guys starting a new routine that i found on the internet i cant post a link but ill give ya week and ill be starting monday. Tell me what you think of this
Im 155lbs, and 17 year old. My max clean and jerk is 185 and my max snatch is 135.

Monday
Snatch 80% 3r, 75% 3r x 3s
Power Clean 80% 3r, 75% 3r x 2s
Jerk from Rack 80% 3r, 75% 3r x 2s
Clean Pull 80% 3r, 85% 2r, 90% 2r, 85% 2r
Front Squat 80% 3r, 85% 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 3s, 80% 2r
Rumanian Pull 80% 3r, 85% 2r x 3s, 80% 3r x 3s

Tuesday
Clean 80% 3r, 75% 3r x 2s
Power Snatch 80% 3r, 75% 3r x 3s
Snatch Balance 80% 3r, 75% 3r x 2s
Snatch Pull 80% 3r, 85% 2r, 90% 2r, 85% 2r
Back Squat 80% 3r, 85% 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 3s, 80% 2r
Bench Press 80% 3r x 4s

Wednesday
No Training

Thursday
Clean & Jerk 80% 2r x 2s, 75% 2r x 3s
Snatch from Knee 80% 3r, 75% 3r x 3s
Snatch Pull 80% 3r, 85% 2r, 90% 2r, 85% 2r
Back Squat 80% 3r, 85% 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 3s, 80% 2r
Good Morning 80% 3r, 85% 2r x 3s, 80% 3r x 3s

Friday
No Training

Saturday
Power Snatch 80% 3r, 75% 3r x 3s
Pwr Clean & Pwr Jerk 80% 2r x 3s, 75% 2r x 2s
Clean Pull 80% 3r, 85% 2r, 90% 2r, 85% 2r
Front Squat 80% 3r, 85% 2r, 90% 2r, 90% 1r, 85% 2r, 80% 3r x 3s, 80% 2r
Bench Press 80% 3r x 4s ]]> Workout Journals Prodigy92 http://forum.bodybuilding.com/showthread.php?t=120605091 on a leash http://forum.bodybuilding.com/showthread.php?t=120597121&goto=newpost Thu, 26 Nov 2009 18:38:05 GMT a little background:

i was the typical asian in high school; weak, thin, short, studious. only training i did was BW pushups and pullups without changing my diet. it gave me a little more definition and i was better off than not doing them. i graduated HS around 125 lbs. 5' 5"

after college i had gained 10 lbs in four years... probably just me filling in naturally. i lifted in the summer not knowing what i was doing. and eating fast food after my workouts. fries, burgers, soda. i went up to to 146. i was fat but i was benching 135 lbs for reps...most i done...and i was doing curls for my other exercise. this lasted a few months, and i quit.

i joined the military, at 133 lbs. graduated at 120. i gained it back quickly after graduation from boot camp. probably 10 lbs in my 2 weeks i was on leave. eating everything and resting. i worked out again not knowing what i was doing. bencing, curling, eating McD at night. i also took what i believe was a protein powder i bought from the base health store. i went up to 140 lbs. had some fat around my gut; repping 135/155 lbs for 8-10 reps. this lasted a few months again.

i went to another training school. alot of calisthenics, bw exercises, some strength training. i was 140, lost some fat. i left the military at 140.

i was back in graduate school, not eating right, stressing, i was losing weight, not training right. i was running too much...i kind of enjoyed it as it let me zone out from thinking about school, other things. 137 lbs. i decided to change this and started researching.

cliffs:
1. weak nerdy asian, 120-125 lbs in high school
2. ****bag training of benching, curls. best PR: 155 lb bench for 8 reps.
3. military training
4. 137 lbs weakling before programmed training. ]]> Workout Journals tchudt http://forum.bodybuilding.com/showthread.php?t=120597121 Davidjr74- Going for the Abs. http://forum.bodybuilding.com/showthread.php?t=120596711&goto=newpost Thu, 26 Nov 2009 18:13:28 GMT Old Journal Results: Workout: Rippetoes Starting Strength Diet: Ate everything in sight Duration: About 6 weeks *Start* Weight: 168 Bench Press: 120 for 3x5 Military Press: 70 for 3x5 Old Journal Results:

Workout: Rippetoes Starting Strength
Diet: Ate everything in sight
Duration: About 6 weeks

Start
Weight: 168
Bench Press: 120 for 3x5
Military Press: 70 for 3x5
Rows: 95 for 3x5
Squat: 155 for 3x5
Deadlift: 225 for 1x5

End
Weight: 197
Bench Press: 160 for 3x5
Military Press: 110 for 3x5
Rows: 145 for 3x5
Squat: 220 for 3x5 (1x5 for 225)
Deadlift: 285 for 1x5

Motive: Rippetoes slowed down so I don't feel like going through the deloading process; I regained my strength I lost in basic and now I'm ready for something new. Gonna get the abs now for whatever it takes. Will update with pictures and really soon get my bodyfat% checked.

New Workout: Thinking of a split that can work around my PT days which are Tuesday/Thursday/Friday. I really hate those days because it throws me off of sleep and everything :mad:

Saturday- Legs
Sunday- Shoulders and Triceps
Monday- Rest
Tuesday- PT
Wednesday- Back
Thursday- PT + Chest and Biceps
Friday- PT

Leaves me 1 rest day. But sometimes on Friday we don't do PT we just play dodgeball if we are lucky. This is the best split I can think of to work around with. I purposely put the Legs on Saturday because thats the best day I get sleep and I don't wanna be squatting tired. Major muscle groups are gonna be 4 exercises of 4 sets with reps of 12, 10, 8, 6. Little muscles are gonna be 3 sets of 10, 8, 6

New Diet:
Higher Protein, Low Carbs (under 100) and more fats ]]> Workout Journals DavidJr74 http://forum.bodybuilding.com/showthread.php?t=120596711 <![CDATA[~Tough's "GO HARD" weight loss journal~]]> http://forum.bodybuilding.com/showthread.php?t=120581861&goto=newpost Wed, 25 Nov 2009 22:28:19 GMT Ok guys this journal is going to be containing my workouts and cardio. I will be posting every time i do a workout as well as progress pics and stats. I am hoping to lose alot of weight and hoping to achieve a six pack by summer. *Info* I wana lose weight because im unhappy about the way i... Ok guys this journal is going to be containing my workouts and cardio. I will be posting every time i do a workout as well as progress pics and stats. I am hoping to lose alot of weight and hoping to achieve a six pack by summer.

Info

I wana lose weight because im unhappy about the way i look.If i lose weight it will help me exceed at sports and help my confidence alot.I started a workout out journal a few months ago http://forum.bodybuilding.com/showth...ght=balls+wall it was going great lost about 20 pounds but then football started and screwed me up so i lost alot of muscle and gained alot of fat back.So im ready to change that since football is over!!!



~Stats~

Age: 17
Height: 5'10
Weight: 217
Waist:38
Stomach-40(bellybutton)
Chest-43
R.Quad-25

~Goals~

-Lose alot of weight
-Get back in shape
-Six pack by summer



Pics






Sorry for the ****ty pics had to take them myself.Im really serious about this because i believe if i lose all this weight it will make my life alot better,So i could use all the help and support i can get! ]]> Workout Journals I Tough I http://forum.bodybuilding.com/showthread.php?t=120581861 <![CDATA[Nathan's German Volume Training Journal]]> http://forum.bodybuilding.com/showthread.php?t=120579601&goto=newpost Wed, 25 Nov 2009 20:35:52 GMT I've decided to try German Volume Training, starting today.

For the most part, I will be doing 10x10 of two main lifts each day (labeled A1 and A2) and 3x10 of two supplementary lifts (B1 and B2).

The routine:

Day 1: Back and Chest
A1: Deadlift
A2: DB Bench
B1: Pull-ups (to failure, not 3x10)
B2: Cable Fly

Day 2: Rest

Day 3: Legs and Abs
A1: Squats
A2: Lying Leg Curls
B1: Calf Raises
Abs (not 3x10)

Day 4: Shoulders and Arms
A1: Military Press
A2: DB Bicep Curl
B1: Dips (to failure)
B2: DB Shrug

I've created an Excel spreadsheet where I list what I'm doing each day. After the workout I colour code each exercise as follows:

Red: Couldn't finish without large modifications,will lower weight for next workout
Orange: Finished but had to make some modifications
Yellow: Finished with very minor modifications
Light Green: Finished as prescribed but found it challenging
Dark Green: Finished easily

Based on this, I decide on a weight for the next workout. ]]> Workout Journals nathan183 http://forum.bodybuilding.com/showthread.php?t=120579601 I need answers... http://forum.bodybuilding.com/showthread.php?t=120578131&goto=newpost Wed, 25 Nov 2009 18:58:45 GMT for the last two months i have been working out monday-thursday like so: mon-chest(dumbell) tues-legs and back weds- bi and tri thurs- shoulders and chest(barbell) -all excercises are done 4 sets. 12-8-8-4 -all sets include at least one forced rep with help form a spotter -I have been... for the last two months i have been working out monday-thursday like so:

mon-chest(dumbell)
tues-legs and back
weds- bi and tri
thurs- shoulders and chest(barbell)

-all excercises are done 4 sets. 12-8-8-4
-all sets include at least one forced rep with help form a spotter
-I have been making good strength gains week to week, strength increase is slowing now and I thought i would have gained some decent size with this program but havn't achieved my current goals.
-how many excercises should be done for each muscle group? I am not sure if I am over/underworking so any imput would be great.

thnks. ]]> Workout Journals 6URKS http://forum.bodybuilding.com/showthread.php?t=120578131 Routine http://forum.bodybuilding.com/showthread.php?t=120567731&goto=newpost Wed, 25 Nov 2009 04:11:47 GMT Tuesday Biggest Loser 6 Week program PX90 Abs Ripper X Tuesday
Biggest Loser 6 Week program

PX90 Abs Ripper X ]]> Workout Journals GetFitBroChris http://forum.bodybuilding.com/showthread.php?t=120567731 Back to the Gym http://forum.bodybuilding.com/showthread.php?t=120563411&goto=newpost Wed, 25 Nov 2009 00:20:05 GMT Back Ground : All right i am 20 years old and i am a full time college student. I am 5'9" and currently 190 LBS. throughout my whole life i have wrestled and when i came to college as most do i kind of let myself go not really working out like i should and eating terribly. Now after being in college for a year and a half i want to get myself back on track and get the body that i have always dreamed of.

This log is a little backed up because i did not post it right away. but currently i am on week 12. i have been doing a bulk cycle and plan on continuing it until about the second week of january when i will start a cut cycle.

Supplements : I have been taking these supplements for about four weeks now
gaspari nutrition - Size on
BSN - Nitrix
Fish oil
optimum nutrition - 100% whey protein
Multivitamin

Workout routine:
Monday : chest/ tri
Tuesday : back/ bi
Wednesday : shoulders
Thursday : legs
Friday : arms
Saturday - Sunday = REST

Like i said this log is a little backed up and i am no going to post everything from the previous weeks but i will start updating and add what i did this past week. Any help is much appreciated in this journey to what i want to obtain!

Week 6 pics and week 12 pics are here as well. i don't really see a diffrence so please let me know what you think.
Attached Images
File Type: jpg week 6 front.jpg (45.5 KB)
File Type: jpg week 6 rear.jpg (45.1 KB)
File Type: jpg week 12 front.jpg (49.4 KB)
File Type: jpg week 12 rear.jpg (46.1 KB)
]]> Workout Journals grizzly30312 http://forum.bodybuilding.com/showthread.php?t=120563411 Workout Journal 2010 http://forum.bodybuilding.com/showthread.php?t=120544991&goto=newpost Tue, 24 Nov 2009 02:45:07 GMT What's going on, this is my workout journal for this year. Got a good base going... now to add some size!

My plan is:
Tuesday-Chest
Wednesday - Cardio (low intensity)
Thursday-Legs
Friday-Shoulders/Arms
Saturday-Cardio (Intense)
Sunday-Rest
Monday-Back

**Every 3 weeks I switch exercises.

***Main Lifts***
Chest - Weighted Dips/Incline/Bench
Legs - Squat/Leg press/Box Squat
Shoulders - Military Press/Push-Press/Seated 80* Incline Press
Back - Deadlift/ Rack Deadlift / Deficit Deadlift

*This week I'm on incline, leg press, push-press, and rack deadlift

Going to do chest tomorrow. ]]> Workout Journals Gigazord http://forum.bodybuilding.com/showthread.php?t=120544991 I get fat then skinny now I am fat but going to get skinny again http://forum.bodybuilding.com/showthread.php?t=120544491&goto=newpost Tue, 24 Nov 2009 02:18:57 GMT Alright guys so this will be my workout journal I am going to try an update every time I go to the gym. I am starting at 344 lbs pretty good for pretty much be out of the gym for a year and half. Here is my current fat picture. Image:... Alright guys so this will be my workout journal I am going to try an update every time I go to the gym. I am starting at 344 lbs pretty good for pretty much be out of the gym for a year and half. Here is my current fat picture.




I will update the pictures 3 month in.

My goal is to get down to 250lbs

tonight i did the following

M-
Chest
Bench Press 1x15-135lbs
2x12-145lbs
3x10-155lbs
Flat bench press
1x15- 40lbs dumbells
2x12- 45lbs dumbbells
3x10- 55lbs dumbbells
cable flys
1x15- 90lbs
2x12- 120 lbs
3x10- 145 lbs
Triceps
Dips - 1x10
2x10
3x10
close grip bench press
1x10-135 lbs
2x10-135lbs


cardio

20 mins

Meals this is where I need the most help at

breakfast- 1 chicken and cheese biscut
lunch - roast and rice
dinner - chicken and green beans. ]]> Workout Journals hbkfan http://forum.bodybuilding.com/showthread.php?t=120544491