xkulp2's workout log

Current workout:

Day 1: chest/tris:
flat bb bench
flat guillotine bench
cable crossovers
weighted dips
tricep pushdowns

Day 2: back/bis:
underhand pull ups
overhand pull ups
machine rows
hammer curls
lat pushups
preacher curls
cross hammer curls

Day 3: shoulders/abs:
standing overhead press
seated shoulder press
rear delt flyes
arnold press
side/front db raises
abs (rope crunch, decline weighted situps, barbell ab rollout, planks)

Day 4: legs:
squats
leg press
leg extensions
seated leg curls
db lunges
calf raises

Day 5: chest/arms:
flat db bench
incline db bench
decline db bench
seated incline curls
tricep rope pushdowns (holding ball on rope)
ez bar curls
decline ez bar tricep extension

Day 6: rest

Day 7: rest

will post weight/reps starting Monday.

Subb'd

i am 18 years old. 6ft 3in tall and am up to about 170 lbs. I just graduated from high school and am going to college at the end of the month 0_o. Hopefully it doesn't screw up my newly acquired bodybuilding lifestyle. speaking of which...

I started working out at the end of June, really wanted to not be small and skinny anymore. Thought i should start in summer so i wasn't a complete pussy in college. So I've been working out for about two months now, and its going great. im seeing all kiindddz of gains, after reading a lot of info on here and other places. I've developed this ^^ workout myself. Don't yell at me please, it works for me so i will continue to do it until it fails me. I started out at about 155 lbs.

I have been bulking basically my entire life, but since i started working out ive cleaned up my diet. No more soda/chips/mcdonalds/candy/ very very limited sweets like doughnuts/ice cream. I've been eating healthy and eating a lot. It's working so far.

Sleep has been small. 5-6 hours per night. I realize i should get more but i hate wasting the time. anyone else?

Supplements:
[url]http://www.bodybuilding.com/store/body-fortress/super-advanced-whey-protein.html[/url]
and this [url]http://www.bodybuilding.com/store/beast/creature-powder.html[/url] but i havent taken any yet, and i figured i would wait until college.


Here are some pics of me.

the first two "skinnys" are one of me when i was about 13, and the other spring break of my senior year. Yes i realize i was very skinny, and still am, i am not saying im big in any way lol. I just wanted to show where i started. I literally could not gain weight no matter what i did.

The other two i just took today. All picks are cold, and one is unflexed.

If anyone is feeling generous.... BF estimation? thanks :)

yeah i think thats about it, ill add more if i think of something i wanted to say.

stats of your lifts?

will come up with this upcoming workout week. i take weekends for rest

Was a little disappointed with my reps today. Specifically on bench, i have been going up 5lbs a week on noobie gains and its been going great, i guess it stalled out this week... didnt help i was tired and yawning in between every set. oh well.

Flat barbell bench
200x3 :(
195x5
195x3
190x5 I burned myself out trying for the 200 and couldnt get enough to satisfy.
135x8

Flat guillotine bench
155x5
135x6
135x7
135x7 I couldve done more weight, but i wanted to focus on form and getting down low and controlling it.

cable crossovers
110x7
100x9
90x10

weighted dips (tricep variation)
25x8
25x10
25x6

tricep pushdowns
(for this one i took the flat bar and with a reverse grip i extended my arms down, ill see if i can find a video of it later)
90x10
90x8
90x8

tricep pushdowns
(triangle attachment)
120x8
110x9
110x9

shrugs with dumbbell
75x12 slow then 8 fast
75x12 slow then 8 fast
75x12 slow then 8 fast


also i got on the smith bench machine and put it at 150 and repped out 8 slow reps and focused on pushing with my chest to stimulate just that little bit more.


overall a good workout. my chest and tris are pumped as hell right now so im pleased.

Wow my phone updated so i lost all the log data for yesterday so ill do my best to remember. oh boy here we go.

Underhand pull ups:
10x9
10x6
10x7

Overhand pull ups:
bwx6
bwx6
assistedx9

Machine rows:
140x8
120x12
120x8

Hammer Curls: (8 each arm)
45x8, 40x8
40x16
40x16

1 set lat pushups- think im gonna find some other workout instead of these to work lats

Overhand pull ups:
bwx6
bwx5

One armed DB preacher curls: (8 each arm)
30x16
30x16
[b]30x16[/b]

Cross Hammer curls:
35x16
35x16
35x16

Good workout yesterday, going to look for another back exercise to do. Or i could just double up on Overhand pull-ups. My lats are pretty sore today so it must've worked.

Again this is yesterdays (day 3) workout.

Standing overhead press: (up next week)
115x8
115x8
125x3,115x1

Rear delt flys:
20x12
[b]25x12[/b]
25x12

Seated dumbbell shoulder press: (up next week)
60x7
60x5
60x5

Side/Front raises:
15x16
15x16
[b]15x16[/b]

Shrugs:
[b]75x12slow x12fast[/b]
75x12slow x12fast
75x12slow x12fast

Was gonna do Arnold Press last, but could barely do the motion without weights so i decided to not do it. I decided i was going to take a couple exercises that were not really "needed" for this time and save them for later like when i hit a plateau. Arnold press will be one. I will put these exercises in my first post to remind me of them later.

Yeah legs wooohooo.

Squats:
185x8
195x6
[b]205x6[/b] (probably wasn't going down as far as i would like, but hey ill get there, at least i know it, the amount that i wasn't going down far enough, im willing to give for the amount of weight so yeah)

Leg Extensions:
200x8
200x10
200x10

Leg Curls:
170x9
180x8
180x8

Calf Raises: (seated with weights on side)
45x14
45x13
45x12

Leg Press: (laying down)
280x10
280x8
280x12

Stumbled into my house=satisfied.

Make sure squats are paralle or lower mayne! I had the same problem :P

yeah i know, ill probly record it next time, but my workout partners always say i am whenever i ask them. i just feel like i was a little short on the last few reps

Flat Dumbbell Bench:
75x8
75x7
75x9

Incline Dumbbell Bench: (up next week)
65x8
65x9
65x8

Decline Dumbbell Bench: (up next week)
65x9
70x8
70x6

Seated Incline Curls:
30x9 each arm
30x8 each arm
30x8 each arm

Tricep Rope Ball Pushdowns:
35x20 each arm
45x13 each arm
45x13 each arm

EZ Bar Curls:
25x12
25x9
25x8

Decline EZ Bar Tricep Extensions:
25x6
25x6
25x6


Going to start putting (up next week) to each exercise that i'm going to go up next week on. Unfortunately the highest DB my gym has is 75 so...

Flat Barbell Bench:
200x6
200x4
195x4
135x7

Flat Guillotine Bench:
155x6
145x5
135x7

Weighted Tricep Dips: (up next week)
30x9
30x9
30x8

Cable Flys:
120x9
120x9
120x8

Reverse Grip Tricep Pushdowns: (up next week)
100x10
100x10
100x9

Tricep Pushdowns: (up next week)
130x9
130x7
120x7

Dumbbell Shrugs: (up next week, moving to new gym= higher DB's yay!)
75x19
75x20
75x20

Underhand Pull-ups:
20x8
20x6
20x6

Machine rows:
130x12
130x10
130x8

Overhand Pull-ups:
BWx5
BWx6
BWx7

Hammer Curls:
45x12 40x4
40x16
40x16

Lat Pulldowns: (First week of this, have to make sure I got the form right.)(up next week)
100x8
100x8
100x9

Concentration Curls:
30x18
30x16
30x16

Rack Pulls: (First week of this, grip was hard especially with sweaty hands, felt that burning my traps though.) (up next week)
225x8
225x8
225x10

Cross Hammer Curls:
40x16
40x16
40x16

Going to make sure I got my form down for lat pulldowns and rack pulls. Next week i am going to do shrugs on this day rather than Monday i will do them last just to burn out them traps.

Strong bench.

[QUOTE=jd007914;940207703]Strong bench.[/QUOTE]

thanks brah. i started the summer repping 155 and set my goal high at wanting to rep 200 by the end of summer. Just barely made it but hey im extremely happy, and chest has never looked better.

Shoulder day.

Standing Overhead Press:
115x8
120x8
120x7

Rear Delt Flys:
25x14
25x14
25x14

Seated Shoulder Press:
65x4
60x7
60x5 (felt so weak today so i went over the machine shoulder press and repped out a few.)
Machine Shoulder Press 70x6

Side/Front Raises:
15x8
15x9
15x8

Couldn't move my arms/ could barely drive home. = satisfied.

leggzzzzz

Squats:
135x8
135x8
155x6

Leg Extension:
200x10
200x9
200x8

Leg Curls:
180x8
180x8
180x9

Leg Press:
280x8
280x12
280x12

Calf Raises:
45x15
35x21
35x20

Took the weight off my squats and decided to go balls deep and realized i wasn't even getting close to parallel, was only getting knees to just about 90 degrees. So today i was going down below parallel, and could even see up my shorts in the mirror lolzzz. So i'll cut the weight off and get my form down then put the weight back on. Felt good, left my ego at the door. Even got my buddy to take a video, might post later.

[youtube]vaUXWcakfDA&[/youtube]

[youtube]4sU4EHI0KoI&[/youtube]

Flat dumbbell bench:
75x9
75x8
75x4

Incline dumbbell bench:
70x5
70x5
65x5

Decline dumbbell bench:
75x2
65x5
65x8

Seated incline curls:
30x10each
30x8
30x8

Tricep rope ball pushdowns:
50x12each
45x12
45x13

Ez bar curls:
20x12
20x12
20x11

Decline ez bar tricep extensions:
20x10
20x9
20x9

Im leaving for college this morning so i had to wake up at the break of dawn to workout, i dont know how you guys do it. I couldnt lift anything heavy, oh well at least i got in there. Off to college and a new weightroom!

Squats:
135x12
135x12
135x12

Leg Extension:
150x12
150x12
150x12

Leg Curls:
150x12
160x12
160x12

Leg Press:
200x12
220x12
220x12

Calf Raises:
40x24
40x19
30x19

Flat Dumbbell Bench:
70x12
70x9
70x5

Incline Dumbbell Bench:
65x7
65x5
60x4

Seated Incline Curls:
25x12
25x6,20x3
20x7

Decline Dumbbell Bench:
60x12
65x9
65x5

Tricep Extension:
60x12
60x9
50x12

Arm Curls:
40x12
40x12
30x12

Decline Skull Crushers:
40x6
30x12
30x6
Close grip bench till fail.