Continuation of project perfection...

[Drivn2perfection]

I had a previous log that I was posting workouts in, but it became less and less about the supplements and more about my workouts. Since I began a new routine today, I thought it be best to create a log in this forum.

Just some beginning numbers...

Name: Brian
Age: 21 ( on Jan 27th that is )
Height: 6'3
Weight: 220-225 (depends)
BF%: 8% roughly
Currently: BULKING

Current supplements...
-CL's GlycerGrow
-CL's Purple Wraath
-CL's White Flood
-Animal Pak Multi
-Universal Torrent PWO
-SciFit Kre-Alk Creatine

(Once I get some extra money in the bank, I will be going on Animal M-stak, since I liked it so much the first time I used it.)

As for today...

~~Chest/Tris/Abs~~

*SIDE NOTE* My front delts were weak today from last workout, so numbers were lower than I would have liked.

-Flat BB Bench- 245lbs x 4 sets x 10/9/8/7 reps

-Inc DB Bench- 90's x 2 sets x 10/8 reps

-Inc BB Bench- 160lbs x 2 sets x 10/10 reps

-Dec BB Bench- 225lbs x 4 sets x 10/9/8/7 reps

-Pec Mach. Fly- 190lbs x 3 sets x 10/10/10 reps (shoulder was popping..grr)

-Cable Crossovers- 60 each side x 3 sets x 10/10/10 reps

(2 tri exercises)

-Dips- Body x 4 sets x 10/10/10/10 reps (went very slow)

-1-arm Cable pushdowns- 65 per arm x 4 sets x 10/10/8/8 reps




Since I did take a 2 week break for vacation, my body is still getting back into the swing of things, but I'm sure next week will be a much better workout. Now to cook up some 93% Ground beef and a PB sandwich

Hope you all follow along

[pu12en12g]

Originally Posted by Drivn2perfection

Hope you all follow along

I'm along for the ride !!!

[Daretosoar]

Looks like your still hitting it hard. Glad to see it. Your doing fabulous.

[Drivn2perfection]

Originally Posted by pu12en12g

I'm along for the ride !!!

Good, glad to have you along!

Originally Posted by Daretosoar

Looks like your still hitting it hard. Glad to see it. Your doing fabulous.

Nice to talk to you again Hope you're still going hard at it.

[Drivn2perfection]

Day 2: Back/Biceps

Today overall was a good energy day. I didn't want to sacrifice form on anything, so I lowered weight a bit to get a good starting point for my workout. Here are the numbers...

-Deadlifts- 375lbs x 4 sets x 10 reps (decently easy)

-Chest supported Rows- 260lbs x 4 sets x 10 reps

-T-Bar Rows- 150lbs x 4 sets x 10 sets (going up to 175 next time.)

-BB B/O Rows- 135 x 4 sets x 10 reps (very slow with perfect form)

-Lat Pulldown- 255lbs x 4 sets x 10 reps

**BICEPS**

-DB standing Curls- 50's x 4 sets x 10/10/9/8 reps

-Sitting Preacher EZ Bar- 55lbs x 4 sets x 10/10/9/8 reps

*Biceps were pretty drained after doing all of those back exercises. Which is why in a few days when I do back and bi again, I will be doing Biceps first and then back afterwards.

Tomorrow is Leg day if repairing gets done tonight on legs. They are still tender today. We will see how it goes! THanks for reading!

-Brian

[Drivn2perfection]

Unfortunately recovery times are taking a bit longer than wanted, and I made the mistake of putting back and leg days back to back. Deadlifts dont work well doing them the day before a leg day. So I'm going ot take one day off and proceed to do the workouts in that order... Legs/chest&tri/back&bi. Then I'll take every 4th day off to repair.

Hope everyone has a good one.

[Drivn2perfection]

Today was a pretty hardcore leg workout for me. The only thing I did was take too long of breaks between some sets. Since I was trying to establish a base for each exercise, I didn't push it completely as hard as I could have.

-Squats- 315lbs x 3 sets x 10/10/9 reps
(I went below parallel and did slow full reps.)

-1-Leg Extensions- 130lbs x 3 sets x 10/10/9 reps

-1-Leg Leg Press- 210lbs x 3 sets x 10 reps

-Standing Leg Curls (on Freemotion machine)- 65lbs per leg x 3 sets x 10 reps

-Lunges w/ DB's- 60's x 3 sets x 10/8/6 reps
(my legs were giving out by this point)

**CALVES**
-Standing Machine Raises- 275lbs x 3 sets x 12/10/8 reps
(Full contraction and held at the top each rep)

-1-Leg Standing Raises on platform- 45lb plate x 3 sets x 10 reps

-Sitting Raises w/ DB on knee- 100lb DB x 3 sets x 35 reps per leg

* I ended the day with 6 minutes on the stairmaster. My legs were cramping and dying on me so I couldn't go any longer

IT was a great workout and felt really good!

[Drivn2perfection]

Going into the gym today, my triceps were pretty much not sore anymore, but my chest was still significantly sore. I decided to try the workout out, since I did more volume on triceps and less on chest. It went pretty well! I took it easy on my chest, just lifting enough to get some good pumps going and a rep or two from failure on each set...

-CloseGrip EZ-Bar Bench- 205lbs x 3 sets x 12/9 (last set was 190lbs for 8 reps.. tri's gave out.)

-1-arm overhead extensions- 40lb DB x 3 sets x 10 reps

-DB Tri Kickbacks- 40's x 3 sets x 12/11/10 reps

-Rope Pushdowns (Flare out at bottom)- 95lbs x 3 sets x 11/11/10 reps

-1-arm pushdowns(reverse grip)- 45lbs (per arm) x 3 sets x 11/11/10 reps


**Chest**
-Flat DB Bench- 60's x 3 sets x 10/10/10 reps

-Incline BB Bench- 155lbs x 3 sets x 10/10/9 reps


**ABs**

Did random stuff...
-3 sets of hanging leg raises to the front and sides
-3 sets on decline bench with partial sit ups and full and oblique crunches
-2 sets of 30 crunches on medicine ball
-2 sets of 10 leg raises to chest on medicine ball

[Drivn2perfection]

Today was Bicep/Back day... Did a little calf/ab stuff at the end for good measure... Biceps were swole and feeling huge/full.

-Wide-Grip EZ-Bar Curls- 115lbs x 3 sets x 10 reps

-High Cable Curls- 75lbs per arm x 3 sets x 12 reps (going 85 next week)

-Incline Bench Curls- 40's x 3 sets x 10 reps

-Reverse Grip BB Curls- 75lbs x 3 sets x 10/9/9 reps

-1-Arm Preacher Curls- 35's x 3 sets x 10/10/8 reps


**Back**
-Wide Pullups- 40lb assistance x 4 sets x 6 reps

-Pulldown Machine- 255lbs x 4 sets x 12/12/11/10 reps

*Arms were shot by the time I was doing pullups, which is good.

**Side note**

-To help separation of muscle fibers, from now on I will be focusing completely on full contractions at the top of each exercise movement; to fully ensure that every muscle fiber I can use gets contracted. I feel that in the past, I sacrificed full contraction for additional weight. In order to recruit every muscle, I think I'd be better off in a bodybuilding/competing aspect if I lowered the weight and focused on form/contraction completely.

Tomorrow is an off day and will be used to recover for leg day on Friday.

[Drivn2perfection]

Today was an official off day for me from lifting, but I wanted to get a moderate delt/trap workout in, and today seemed like the best day to do it.

Since I am hitting chest twice a week, I don't see a huge need to go really really all out on shoulders every week. I did, however, go moderately hard and do enough to get a decent workout in.

Just wanted to throw that update in there. Tomorrow's plan is to do legs hard

[xquick]

i found the new one. awesome, keep hittin it hard big guy

[Drivn2perfection]

Originally Posted by xquick

i found the new one. awesome, keep hittin it hard big guy

Bout damn time you found it! haha. I'm hitting it hard... just trying to get used to the new routine.

[Drivn2perfection]

Today was second leg day of the week... Sorta was short on time so I cut down the workout a bit, but it went pretty well. I really focused on full contractions.

-Front Squats- 235lbs x 3 sets x 8 reps ( bar slipped after this usually )

-Lunges- 75lb DB's in each hand x 4 sets x 10/10/9/8 reps

-Leg Extensions- 190lbs x 3 sets x 10 reps
(held contraction for a second at top of movement after each rep)

-Leg Curls- 200lbs x 3 sets x 10 reps

That's all I had time for, but my legs were really tight and burning after this, so it worked out well. Calves were still a bit tight and sore so I held off on doing those until tomorrow maybe.

[xquick]

dude u are ballin with two heavy legs day. damn.

even when short on time still a nice legs day. gets me fired up for mine tomorrow

[Drivn2perfection]

Originally Posted by xquick

dude u are ballin with two heavy legs day. damn.

even when short on time still a nice legs day. gets me fired up for mine tomorrow

I gotta bust those wheels into gear and get them ready for contests! haha. Better bust your balls tomorrow!

[Drivn2perfection]

Today was chest/tri day; and it started off with great numbers and form... but that didnt last...

-Flat BB Bench- 265lbs x 4 sets x 10/10/8/7 reps

-Inc. DB Bench- 90's x 2 sets x 10/9 reps

-Inc. BB Bench- 165 x 2 sets x 10/9 reps

Now this is the point where my arms and chest and shoulders just start to die and give out... But that's not the bad part

-Dec. BB Bench- 215 x 3 sets x 12/10/6 reps (died on 3rd set)

Now Machine Flys were next , and then cable crossovers... But for some reason my right anterior delt region started acting up. Every time I'd go on the eccentric phase of the reps; my right shoulder (by my chest) would pop and felt like something was grinding. It was a sharp pain like a needle. I've had problems in the past, and for some reason it just comes off and on sometimes... I tried changing the way I did flies and stuff, but it doesnt seem to help at all...

So I did some flies and crossovers... then burned out on 4 sets of french curls (skullcrushers that are behind head more) and 4 sets of 1 arm pushdowns on cable... those went fine.

I'm going to think about getting an xray or having someone examine the right shoulder to see what exactly is wrong.

[xquick]

yikes, I hope everything is ok man. how long do u think u will take off?

[Drivn2perfection]

Well, I'm going to continue to do my workouts like I planned to. Once I get back to tri/chest in a few days, I'll just see how things work out and see if it still hurts... Lets just pray for the best! haha. Oh, And I turn 21 in 1 hour!

[Drivn2perfection]

So yesterday was my off day since I drank on sunday for my birthday... the day before I did a hard calf / ab workout.

Today was back and biceps... unfortunately it took me a bit longer to get into the gym than I thought. So by the end of my workout I hadn't eaten any actual food for 4+ hours... needless to say, that cut my weight and energy down on my bicep stuff at the end, but it was a good workout.

-Deadlifts- 385lbs x 3 sets x 12/11/10 reps

-ChestSupported Rows- 270lbs x 4 sets x 10 reps

-T-Bar Rows- 175lbs x 4 sets x 12/12/10/10 reps

-B/O BB Rows- 145lbs x 3 sets x 10 reps ( easy )
---I don't like these at all because they always feel like they work my bi's more than back and it's hard to get a good position with this exercise to focus fully on back. I won't be doing them anymore.

-Machine Pulldowns- 260lbs x 4 sets x 12/11/10/10 reps

**Biceps**
-Standing DB Curls- 50's x 4 sets x 10/10/10/7 reps

-DB Preacher Curls- 45's x 2 sets x 10/8 reps (Dead by that exercise)

[Drivn2perfection]

Today's endurance was subpar after about half of the workout was done. Overall it was decently good, just didn't put up some numbers that I wanted to.

-Deep Squats- 315lbs x 3 sets x 10/10/9 reps

-1 Legged Press- 215lbs x 3 sets x 10 reps (going up next week)

-1 Leg Extensions- 130/115/110lbs x 1 set each x 10 reps (held at top of each rep)

-1-Leg Standing Leg curls- 70lbs x 3 sets x 10 reps

-Lunges- 60's in hand x 3 sets x 10/10/8 reps

**Calves**

-Standing Machine Raises (strt leg)- 280lbs x 4 sets x 12/10/8/7 reps

-1-Leg Standing Raises on platform- 50lb DB in hand x 3 sets x 8 reps

-Sitting Raises- w/ 100lb DB x 3 sets x 40 reps

-Stairmaster- 5 minutes

[xquick]

wat happeend with the endurance tody Bri, not enough food?

happy belated birthday, hope u had a rockin time over the weekend.

any updates on the shoulder?

[Drivn2perfection]

Originally Posted by xquick

wat happeend with the endurance tody Bri, not enough food?

happy belated birthday, hope u had a rockin time over the weekend.

any updates on the shoulder?

It might just be lack of recovery and what not. I've been feeling a little bit worn out over the last few days, so that could have something to do with it.

My birthday was sweet, thanks

As for the shoulder, today is supposed to be chest and tri day, but I'm not sure if I'll lift today.. I'll have an update later on.

[Drivn2perfection]

Forgot to post today's workout til now! Keeping busy with work and school and such... Today was triceps/chest/abs and went pretty well. As for my shoulder, I had to do my fly's a certain way and with certain form to keep my shoulder from grinding and popping, but I figured out a way

**Triceps**
-Close-Grip bench(w/easy curl bar)- 205lbs x 3 sets x 10 reps

-1 arm extensions- 55lbs per arm x 3 sets x 10 reps

-Tricep Kickbacks- 40lbs per arm x 3 sets x 12 reps
(did full contractions and slow)

-Rope (flare out/wide) pushdowns- 95lbs x 3 sets x 10 reps

-1 arm cable pushdown- 60lbs x 3 sets x 12/11/11 reps
(going higher next week)

**Chest**
-Flat DB Bench- 70's x 3 sets x 10 reps

-Incline BB Bench- 155lbs x 3 sets x 9/8/7 reps
(did very slow eccentric and fast concentric phases, also did full reps to my clavicle)

Did random ab stuff throughout the workout between sets towards the end of my workout. Overall was pretty good and my form was perfect on everything.

[Drivn2perfection]

So I think I missed writing down a few workouts in this log over the last couple of days... SOrry about that! As for today's workout, it went really well... Chest/Tri/abs

**Chest**
-Flat BB Bench- 250lbs x 4 sets x 10/10/9/7 reps
-Incline DB Bench- 90's x 2 sets x 10/10 reps
-Incline BB Bench- 165lbs x 2 sets x 9/10 reps
-Decline BB Bench- 220lbs x 3 sets x 10/10/7 reps (died)
-Pec Fly machine- 195 x 3 sets x 12/10/10 reps
-Cable Fly- 70 per side x 2 sets x 14/11 reps !! =D

**Triceps**
-French Curl- 85lbs x 4 sets x 12 reps (12 reps AND 10lbs above last time I did this workout)
-1 arm Reverse Pushdowns- 55 per arm x 4 sets x 10/10/9/9 reps

Did abs at the end for about 10 minutes straight of random stuff.

*overall, the workout was a success and I managed to keep my shoulder pain to a minimum on the fly exercises Tune in tomorrow for back/biceps!

[xquick]

damn u killed ur chest today. thats the way. good to hear the shoulder pain was minimal. hopefully that heels up quick

[Drivn2perfection]

There I go again getting busy and not writing in my logs... On the 6th I did two workouts, one before work: which was a very hard back/bicep workout. It went really well, and numbers went up. Only thing I didnt do was deadlifts because my hammies were still sore and repairing. I replaced deadlifts with more bent over exercises and tbar rows to help work lower back. After I got off work, I went back into the gym and did some lower rep, hard calf stuff. Also got a light shoulder workout in.

Today I will be doing Legs and calves after my 11am C lab for class.

[Drivn2perfection]

Today was another grueling leg day... close to puking like always... Here's the numbers...

-Squats (wide and deep)- 315lbs x 3 sets x 10 reps (went slow on each rep)

-1 Leg Press- 235lbs x 3 sets x 10 reps Decently easy

SUPERSET of...

1) Standing Leg curls- 65lbs x 2 sets x 10 reps

2) 1 leg extensions- 110lbs x 2 sets x 10 reps (easy)

-Lunges- 60lbs per arm x 2 sets x 10/7.5 reps (failed on second set)


**Calves**

Did 4 sets of 1 leg raises w/ 45lb plate in hand
Also did 3 sets of Machine straight leg raises at 260ish pounds
Finished up with 5 minutes of the stairmaster with calves constantly contracted... it was a pretty hard workout

[xquick]

damn brian, nice squat numbers and those are some heavy ass lunges

[Drivn2perfection]

Originally Posted by xquick

damn brian, nice squat numbers and those are some heavy ass lunges

Haha, unfortunately I did those at the end of my workout so my legs were shot. I usually do them heavy on my other leg day.

[Drivn2perfection]

Today I woke up feeling cold symptoms so I loaded up on zinc zirconium or w/e and took some immune boosting stuff. I decided to do my workout despite how I felt and it went decently well all things considered...

-Close-Grip EZ-Bar Bench- 215lbs x 3 sets x 10/10/7 reps

-1 arm overhead extensions- 60lbs per arm x 3 sets x 10/10/9 reps

-Tricep Kickbacks w/ DB's- 40's x 3 sets x 10/10/10 reps

-Rope Pushdowns- 95lbs x 3 sets x 12/11/11 reps
(flared arms out and kept it wide at the bottom)

-1 arm cable pushdowns- 65lbs x 3 sets x 12/11/11 reps

**Chest**
-DB Flat Bench- 75's x 3 sets x 10 reps

-Incline BB Bench- 145lbs x 3 sets x 10/10/9.5 reps
(strict form using only upper chest)

-Machine Flies- 175lbs x 3 sets x 12 reps
(Just did these light to really flush chest with blood at the end. Went very slow and contracted really hard on each rep)

**ABs**
Just did some leg crunches and leg raises on a decline bench, holding myself up with a rope.
Then did some side bends with a 60lb db for 20 reps for a few sets.
Lastly, did some side Crunches and forward crunches on a weighted ab machine for a few sets at 100lbs of resistance.

*I really wanted to focus on weighted/ lower abs since that's what I really need to work on right now.


On a bright note, my solid 8 pack was showing pretty well this morning! Guess I need to be eating more... haha... I am bulking right now after all!!