I think i can...

[iam fuzz]

current : 5'9 184lbs ~16-18% BF
goal : clean bulk (at least 10lbs lean muscle mass)
time : June
lifting exp : 3 years
c/p/f ratio : 40/40/20 or 50/30/20
target calories : 3300-3500

before pics:




progress pics (i have some posted in my profile)

current pics: (taken today 11/6/09)
totally relaxed

half MM

MM

back flex (hard with phone >.<)



current split:
Mon: Chest
Tue: Back
Wed: Bi
Thur: Shoulders
Fri: Tri

(thinking about adding legs in again, but we will see)

previous PRs: BP @ 305 - Squat @ 335x5 ATG - DL @ 455x5
current: Dont know

SUPPS: GNC Mega Men Sports MULTI - ON Whey - ZMA (currently bought)


Main focuses - Chest (weak point), Tri (weak point), Shoulders (want them bigger)

If you have any questions or suggestions, please post.


-fuzz

[iam fuzz]

11/05/09 - Shoulder / Chest (Yesterdays workout)

Hang Clean + Press
bar x 6
75 x 6
95 x 6
115 x 6
135 x 6 x 6 x 6

Smith Upright Rows (shoulder width)
95 x 10
115 x 10 x 10 x 10

Olympic bar front raises
bar x 10
55 x 10 x 10
65 x 10

DB side lateral raises
20 x 10
25 x 10 x 10 x 10


Chest

DB flat press
55 x 10
65 x 10
75 x 10
80 x 10
90 x 8
100 x 6

DB Incline press
60 x 10
65 x 10
70 x 10
80 x 8 x 8

DB Flys
30 x 10 x 10 x 10


-fuzz

[iam fuzz]

Chest Day 11/09/09

Flat DB bench

40x10
60x8
80x10
95x8x8x8 (gonna move up to 100s)


Incline BB bench

Barx10
135x10
185x10
205x8x8x8 (gonna move up to 215)


Incline DB bench

60x10
70x10x10x10 (gonna move up to 75)


Dips superset w/ pec dec

10 dips + 50lbx10
10 dips + 70lbx10
12 dips + 80lbx10

Flat Cable Flies
35x10
40x10x10

Incline Cable Flies
35x10x10x10



-fuzz

[batmanman]

strong dips brah

I think you could probably do more on the dumbell flat press

[iam fuzz]

Originally Posted by batmanman

I think you could probably do more on the dumbell flat press

1st week actually starting with DB's in forever. been doing flat BB for the longest time. well see how it goes. never liked flats


injuries buggin me too. im getting old >.<

-fuzz

[iam fuzz]

Back Day - 11/10/09

SLDL

45x10
135x10
225x10x10x10 (easy, but im comfortable at this weight for now)


Bent BB Row

135x10
185x10
225x10
255x10x10 (may go up if my wrist feels better next week)


Hammer Strength High Lateral-Iso Machine

1 plate x 10 (each side)
1 plate + 25 x 10
1 plate + 35 x 10
2 plates x 10 (easy)


1 Armed DB Row

80 x 10
100 x 10
110 x 8
120 x 6 (want to go up, but rotator cuff is still bugging me)


Lat Pulldown

130 x 10
160 x 10
170 x 10
180 x 10


-fuzz

[iam fuzz]

Biceps / Traps - 11/11/09


Biceps - this workout i do once a month, usually with a workout partner, but he had other arrangements today

EZ Bar seated Wide grip (outside the last bend)

bar + 10's x 10
bar + 20's x 10
bar + 25's x 10
bar + 30's x 10
bar + 25's x 10


EZ Bar seated Narrow grip (hands touching in middle)

bar + 20's x 10
bar + 25's x 9 x 9 (failed to 10 both times, no spot)


EZ Bar seated semi-Wide grip (hands on outter bends)

bar + 20's x 5 (fail) --> dropset to : bar + 15's x 8 (fail)
bar + 15's x 6 (fail) --> dropset to : bar + 10's x 8 (fail)
bar + 10's x 6 (fail) --> dropset to : bar + 5's x 10


EZ Bar seated semi-Narrow (hands on inner bends)

bar + 15's x 6 (fail) --> dropset to : bar + 10's x 6 (fail)
bar + 10's x 6 (fail) --> dropset to : bar + 5's x 10
bar + 5's x 6 (fail) ---> dropset to : bar x rep out to failure



Traps

BB Shrugs

bar x 10
135 x 10 (pause at peak)
225 x 10 (pause at peak)
315 x 10 x 10
225 x 10 (pause at peek)


BB Smith behind back Shrugs

135 x 20 x 20
185 x 20 x 20



-fuzz

[Cser]

I thought you were dead.


-fuzz

[iam fuzz]

Originally Posted by Cser

I thought you were dead.


-fuzz

haha naw. just got bored of this site. stopped by every few months to say hi in the sea, but everytime i came back there were a bunch of new ppl.

youre looking good

-fuzz

[iam fuzz]

Shoulders - 11/12/09

Seated DB Military Press (ROM = DB all the way down to shoulders)

40 x 12
60 x 10
80 x 10
95 x 6 x 6 (spot on 6) x 5 (db wasnt stable going up, collapsed, shouldve been 6 with spot)
75 x 10 (9 & 10 w/ spot)


Standing BB Military Press (no leg drive, not a push press)

bar x 12
95 x 10
115 x 10 x 10 x 10


Seated BB Military Press Closed Grip (legs under seat (for no leg drive), slow negative, explode up)

95 x 10
115 x 10
125 x 10 x 10


1 Armed Cable Laterals

35 x 10
40 x 10
45 x 10 x 10
35 x 10 (slow negatives)


Smith Machine Upright Rows (shoulder width)

95 x 10
115 x 10 x 10 x 10


Laying Cable Pulls

25 x 10
30 x 10
25 x 10
20 x 10 (4 second hold for each rep)



Workout Summary : Felt good with the everything, best shoulder pump ive gotten in awhile. Was a little disappointed with the DB military failing on 5 on the 3rd set though.

Workout Rating : 8/10


took a few measurements:

torso (belly button) : 35in (gonna use this to make sure i stay around or less bf%)
chest : 42.5in
shoulders : 50in
biceps : 16.5in
forearm : 13in
quads : 24in (havent worked them out in over a year)
calves : 16in


-fuzz

[iam fuzz]

after tomorrows workout ill be starting a new stack. this weeks log will be a good control to see how the stack helps, or if it does nothing at all.

current stack:

ON Whey
ON ZMA
GNC Mega Men Multi
Fish Oil

new stack:

ON Whey
ON ZMA
GNC Mega Men Multi
Fish Oil
USPLabs Prime
USPLabs Jack3d
Higher Powered Creatine Monohydrate (started "loading" 2 days ago)
XTEND (still had half a container left from a LONG time ago)


im pretty excited about Prime and Jack3d since itll be my first time on a supp of those kind.

-fuzz

[batmanman]

thats a lotta ****

[iam fuzz]

Originally Posted by batmanman

thats a lotta ****

only thing thats expensive is the Prime

everything else is less than $25

Multi - last 3 months
ZMA - last 2 months (probably wont take again)
Fishoil - chump change
Whey - 5lbs last about 1.5 - 2months
Jack3d - 1.5 months (be taking only 1 scoop since ive never done pre-workout + dont intake caffeine ever)
Prime - 1 months : most expensive, but im hoping for good stuff from this.
Monohydrate - last me about 6-8months

not TOOOOOOOOOOOO bad

-fuzz

[Cser]

Heard Prime is total garbage.


-fuzz

[iam fuzz]

Chest / Tri - 11/13/09

Chest : Light day


BB Bench Press (3-4sec Negative & Positive (so 6-8sec reps))

bar x 10
95 x 10
115 x 10
135 x 10 x 10 x 10


DB Incline Bench Press (4-5 sec Negative & Positive (so 8-10sec reps))

30lb x 10
40lb x 10 x 10 x 10


DB Bench Press (4-5 sec Negative & Positive (so 8-19sec reps))

40lb x 10 x 10 x 10


Cable Flies (3-4 sec Negative & Positive (6-8 sec reps))

30lb x 10 x 10 x 10



Tri

CG BP (3sec reps)

135 x 10 x 10 x 10


EZ Bar Cable Pulldown (3-4 sec Positive & Negative (6-8sec reps))

40lb x 10
50lb x 10 x 10
60lb x 10
50lb x 10 x 10

EZ Bar Skull Crushers (3-4 sec Positive & Negative (6-8sec reps))

bar x 10 x 10


Workout Summary : Came into this workout thinking that itll just be an easy light day, nothing special. I was wrong. Biggest pumps ever. I was amazed at how hard this workout hit my chest and tri's.

Workout Rating : 9.5/10 (pansy weight, best workout in awhile, biggest pumps in forever)

-fuzz

[iam fuzz]

Chest / Tris - 11/16/09


CHEST

DB Flat BP

40x10
60x6
80x6
100x8
110x6x6 (spot on the 6th)
90x10

LW (last week) : 95x8x8x8
TD (today) : 100x8 + 110x6x6

BB Incline BP

135x6
185x6
205x6x6x9 (spot on the 9th)

LW :205x8x8x8
TD : 205x6x6x9 (i had planned on moving up, but i was pretty tired from the DB flat.)

BB Flat BP

135x6
185x6
225x6
255x3x3 (need spot on 2nd & 3rd)
205x8

LW : N/A
TD : 255x3 (workout partner wanted to go heavier, i actually wanted to do 225x6x6x6, but hey... i wont shy away from some heavier weight)

DB Incline BP

70x10
80x8x8(spot on 8)x8 --- Moved up from 70's last week

LW : 70x10x10x10
TD : 80x8x8x8 (this was actually really light, i was just so tired from the previous sets that by the 7th rep id start having a hard time)

Cable Flys

30x10
35x10
40x10
60x10



TRICEPS


CGBP

145x10
185x8x8x8

LW : N/A
TD :

EZ Bar Skull Crushers

75x10
95x10x9 (spot on 9th)
75x12

LW : N/A
TD :

EZ Bar Cable Pulldown (slow negative & positive)

50x10x10x10
40x10x10



Workout Summary : Good workout, moved a bit more weight than i though i was going to this week. i had a lot of energy. Usually i dont stack Triceps with Chest, but i probably wasnt going to be able to fit it in this week so i had to.

This marks the week were i officially start my new stack as well

Workout Rating : 8/10 - I had a good pump in my triceps doing the slow controlled EZ Bar Cable Pulldowns. I wish my chest had a better pump though, but i was satisfied


-fuzz

[iam fuzz]

Back - 11/17/09

pre-workout thoughts : I am actually looking forward this workout and plan on making it pretty rigorous. I used to hit back super hard when i bulked to 215lbs, but since then ive kinda layed off the intensity. recently ive been picking my intensity back up. im contemplating trying to get my DL's to what they used to be. This is what i plan to do.


Dead Lift : ive been doing 225x10x10x10 recently and im actually getting pretty bored of it. i think my goal will be doing anywhere from 275-335x5, but i havent done any serious Dead Lifting in over over a year.


Bent BB Row : last week i did 255x10x10 here. i think ill go up and drop the rep range to 6-8. hit around 275-305x6-8


Coner BB Row : ah these... i havent done these in over a year. i got up to doing 6 plates on this, but ill start around 3 plates and if thats easy bump it up


1 Armed DB Row : last week my rotator cuff was bothering me on these (injured both cuffs 2 weeks before) and got up to 120x6. i think ill try and mimic this, but i dont know how im going to be feeling after such heavy hitting already.


Cable Lat Pulldown : i really hate these. theyre boring and annoying, but imma do them anyways.

-fuzz

[iam fuzz]

BACK - 11/17/09

Dead Lift (1st time going heavy in over a year)

135x10
225x5
275x5
315x5
345x5
355x5 (this was pretty easy, not TOO heavy, but was having problems on grip. definitely bumping the weight up next week)

LW (last week) : 225x10x10x10
TD (today) : 355x5


BB Row

135x10
225x10
275x8
285x6x6 (i think i couldve gone for 8 on this)

LW : 255x10x10
TD : 285x6x6


BB Corner Rows

90x10 (bar + 1 plate)
180x10 (bar + 3 plates)
225x8 (bar + 4 plates)
270x6x6 (bar + 5 plates) --- first set was pretty heavy, 2nd set felt lighter, but still heavy. think it had to do with my positioning

LW : N/A
TD : 270x6x6


1 Armed DB Row

80x10
100x8
120x6
130x6 (only did 1 set :T shouldve done another, but was worn out)

LW : 120x6
TD : 130x6

Lat Pulldown

120x10
160x10
180x10x10
190x10

LW : 180x10
TD : 190x10


BB Shrugs (pause for 1sec at top)

barx10
135x10
225x10x10 (grip failing. didnt move up. tired)

LW : 315x10
TD : 225x10x10

Workout Summary : Today was a good workout. i did heavy DL's for the first time in over a year and it wasnt really as hard as i thought it would be. i predicted the weight i was gonna try for today and was within the ranges that i wanted to be. My DL's were above what i expected + i couldve gone higher. BB Rows were in the range i wanted. I have a bench mark for my BB Corner Rows now as well

Workout rating : 8/10 --- good lifting


-fuzz

[iam fuzz]

Legs / Bis - 11/18/09

LEGS (1st time doing legs in over a year.)

Squats (Ass to Calves) --- used to be 335x5x5 before i stopped. ill get it back there in a few months.

barx10
135x10
185x8
225x5
255x5x5 (i was pleasantly surprised with this. i thought it would be harder than it actually was. 2nd set actually felt easier. i may go up next week)


Leg Curls

60x10
90x10
150x8
180x8x8 (i think this was what the weight was, give or take 10lbs. easy enough)


Leg Extensions

90x10
120x10
150x8x8 (again i think this was where the weight was, wasnt too concerned about it)


Leg Press (only counting plates on 1 side)

1 plate x 10
3 plate x 8
4 plate x 8x8 (this was actually harder then i remembered it being.)


Calf Raise (only counting plates on 1 side)

1 plate x 12
2 plate x 12
3 plate x 10x10



BICEPS

EZ Bar Preacher Curls

barx10
65x10
85x10
95x9x8


Standing DB Curls (slow controlled movement, squeeze for 1sec at peek)

35x8
30x8
25x8x8x8 (these sets felt insanely good. got my biceps massively pumped)


Standing DB Hammer Preacher Curls)

25x10x10x10


Workout Summary - Legs was good. i was glad that i decided to start them. lower back was sore still from back day yesterday. in fact, my whole body was. happy with the starting point of my squats. Biceps was really good as well

Workout Rating - 8.5/10 - started legs again. great pump on biceps


-fuzz

[batmanman]

wow..... so long, i would fall asleep being there that long

[iam fuzz]

Originally Posted by batmanman

wow..... so long, i would fall asleep being there that long

had to squeeze legs in somewhere. felt like i couldve gone longer, but i had to get somewhere.

-fuzz

[iam fuzz]

Shoulders - 11/19/09


DB Seated Military Press (ROM = wrist down to a little below ear level)

40x12
60x10
80x10
95x6x6x6

LW : 95x6x6x6
TD : 95x6x6x6 (this weeks felt easier. my spotter said he only helped stablize on the last 1's where last weeks i needed actual lifting help on the last few. progress being made. imma keep at the 95's til i can do the 3x6 without a spotter then move up to 100s)

Machine Seated Military Press

220x10
250x10
250 + 20lb (2 x 10lb plates) x 8
250 + 30lb (2 x 15lb plates) x 5
250 + 20lb (2 x 10lb plates) x 6


BB Seated Military Press (Behind the Neck)

barx10
95x10
115x10x10x9


Standing Supported 1 Armed DB Lateral Raise

20x10x10x10x10


1 Armed Bent DB Rear Lateral (variation; turn palm to the ceiling at peak)
--- Super set DB Lateral Raises (bring DB from sides all the way up above your head)

12lbx10x10x10
---20lbx10x10x10


Bent Cable Rear Lateral Raises

15lbx10x10x10x10



Workout Summary - Decent workout. My intensity wasnt really full throttle in the beginning but started to pick up when i was doing the laterals due to my shoulders getting a nice pump

Workout Rating - 7/10 - intensity = mediocre


-fuzz

[iam fuzz]

Chest / Tri (Light Day) - 11/20/09


Chest

BB Incline

barx15
135x15
155x14x14
135x14


DB Flat

40x15x15x15


DB Incline

40x15x15x15



Triceps

Tricep EZ Bar Pushdown

60x12
70x12
80x10
70x10x10


Cable 1 Armed Pull down (Palm Down)
---(Palm Up)

30x10
---30x10
35x10x10
---35x10x10


Cable EZ Bar Pull Down (Palm Up)

50x10x10x10


CGBP (slow controlled reps)

95x10
115x10x10x10



Workout Summary - Was pressed for time today. Went strait to the gym after work. Did this workout in 40min. I did a stagger day where after every Chest set, i would do a Tricep Set. Most of the time i was actually supersetting, but this was mainly so i could get my workout in before i had to leave.

Workout Rating - 6.5/10 - got it done. light day so didnt really matter.


-fuzz

[iam fuzz]

Chest - 11/23/09


DB Flat

40x8
60x8
80x6
100x6
110x6x6x6 (all had spots on 5th & 6th reps)
---dropset on 3rd set : 90x6 (heavy as hell, spotted most of the reps)

LW (last week) : 110x6x6
TD (today) : 110x6x6x6 + dropset


BB Incline

45x10
135x6
185x6
225x6x6x6 (spot on 5th & 6th reps for all. 5th rep mainly stabilization spot, 6th rep = super spot)

LW : 205x6x6x9
TD : 225x6x6x6 (although i had to have a spot on the 5th & 6th reps, went up in weight, so ill stay @ 225 for awhile until im able to hit it easy)


BB Flat

45x6
135x6
185x6
225x6
245x3(spot on the 3rd)x5(stabilization spot on 4th, super spot on 5th) (surprised i got that many, mightve been because i lost track of my count and thought i was 1 behind then i actually was)

LW : 255x3x3 (needed spots on 2nd & 3rd reps)
TD : 245x3x5


DB Incline

65x8
85x6
95x6x4(right elbow/shoulder gave out, which is weird cause it felt light. kicked the weight back up and did 3 more reps just to salvage the set)x6 (stabilization spot on 6th)

LW : 80x8x8x8
TD : 95x6x4x6 (good move up. weight felt light, just my body was fatigued. was thinking about hitting 100's when i was on my 1st set haha, but good thing i didnt)



Workout Summary - I was a little frustrated during the workout because i had felt like i was doing a lot less weight than i did last week, but now that i compare the notes i was doing the same, if not more weight than last week (rep ranges were different though). First 2 exercises were ok for me, wasnt that intense. We were taking long breaks inbetween sets because we were going a bit heavier and just talking with one another. The Flat BB and Incline DB felt really good. Im trying to try out the powerlifting technique for BB benching, feels good. Doubt i have the technique down, but imma continue trying to perfect my benching form since i definitely dont want to get injured when i continue to progress on the weight lifted.

I also want to eat more frequently during the day and have a bigger pre-workout meal. My pre-workout meal was basically at lunch time so imma work on getting in more calories when i need it.


Workout Rating - 7/10 - Started off slow, ended good.

-fuzz

[batmanman]

dude, i didnt know how big you had gotten

[iam fuzz]

Originally Posted by batmanman

dude, i didnt know how big you had gotten

what do you mean?

-fuzz

[batmanman]

Originally Posted by iam fuzz

what do you mean?

-fuzz

well the only thing ive really ever seen is your sideways faced avi

[msurfboi]

nice bulking pics man... incredible

[iam fuzz]

thanks guys. been working hard. motivation is at a peek right now

new back pic. (already posted in teen sec)



-fuzz

[iam fuzz]

Back - 11/24/09


Back

Dead Lift

45x10
135x5
225x5
275x3
315x3
365x5
395x5

LW (last week) : 355x5
TD (today) : 395x5 +40lbs (felt good. ill bump up to 405x5 next week)


Bent BB Row

135x6
225x6
275x6
295x6x6

LW : 285x6x6
TD : 295x6x6 +10lbs


BB Corner Row

135x6 (bar + 2 plates)
225x8 (bar + 4 plates)
270x6 (bar + 5 plates)
305x6 (bar + 5 plates + 25lb)

LW : 270x6x6
TD : 305x6 +25lbs


1 Armed DB Row

80x6
100x6
120x6
130x6

LW : 130x6
TD : 130x6


Lat Pulldown

130x10
160x10
190x10x10

LW : 190x10
TD : 190x10x10


BB Shrugs (pause + squeeze at peek)

135x10
225x10x10


Workout Summary : Good back day. Hit it heavy and hard. Dead lifts were great. I had only planned on doing 365x5, but it felt too easy so i went up to 395x5. This set wasnt as difficult as i thought it was going to be either so im definitely going to move up next week to 4 plates. Everything else was great as well. Started getting slow around the 1 Armed DB's. My partner started talking to a friends of ours and it slowed down our pace a bit, but nothing to worry about. We still finished. Long workout though.

Workout Rating : 8.5/10 - a lot of new PR's (i guess you can call them PR's for this new body, still less than what i used to do on DL's)


-fuzz