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03-20-2004, 04:50 PM
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#1
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Member
Join Date: Feb 2004
Age: 21
Posts: 81
BodyBlog Entries: 0
BodyPoints: 0
Rep Power: 7 
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Newly Revised RoccaFellaS JourNAL >>
Newly Designed Routine inspired by weights head!
I'm 15
6"2
167
Seeking optimal mass gains, and strength.
Please Critique..
Day 1: Chest & Triceps Day
*Bench Press [8 Reps 3 sets]
*Incline Bench Press [8 Reps 3 sets]
*Dips [8 Reps 3 sets]
*Tricep Pushdown [8 Reps 3 sets]
*French Curls [8 Reps 3 sets]
Day 2: Leg Day
*Squats [8 Reps 3 sets]
*Leg Ext [8 Reps 3 sets]
*Leg Curls [8 Reps 3 sets]
*Calf Raisers [10 Reps 3 sets]
Day 3: Shoulder & Biceps Day
*DB Shoulder Press [8 Reps 3 sets]
*Military Press [8 Reps 3 sets]
*Lateral Raises [8 Reps 3 sets]
*Incline Bench DB curl [8 Reps 3 sets]
*Concentration Curls [8 Reps 3 sets]
*EZ Bar Curls [8 Reps 3 sets]
Day 4: Back Day
*Lat Pull downs [8 Reps 3 sets]
*Seated Pulley Rows [8 Reps 3 sets]
*One Arm DB Row [8 Reps 3 sets]
*Shoulder Shrugs [8 Reps 3 sets]
Please leave Comments, Questions.. anything..
__________________
*Bulking SINCE 2/9/04*
158 Lbs. 6"2
Max Bench:167.5
*03/29/04*
Max Bench:190
Max Squat: 330
169lbs. 6"2 6% bf
*Bulking Status*
2/9/04 - 158
2/16/04 - 162
3/05/04 - 166
3/28/04 - 169
*Goals*
6/19/04
Weight - 200 %6-7 bf
Max Bench - 245
Max Squat - 370
Max Incline Bench -225
*2-Handed Dunk & Wind-Mill Dunk before June 1st*
Last edited by RoCCaFeLLa; 03-23-2004 at 06:42 PM.
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03-20-2004, 05:14 PM
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#2
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Banned
Join Date: Dec 2003
Posts: 10,247
BodyBlog Entries: 0
BodyPoints: 150
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I would do biceps with back. You don't want to tire them out the day before back.
On Day 1 make sure the dips are leaning forward. I believe that French curls are skullcrushers, and if they aren't then replace them with skullcrushers. I would do close grip bench presses instead of pushdowns, but it is up to you.
On Day 2 I would do stiff legged deadlifts before the leg curls and replace the leg extensions with front squats.
On Day 3 I would take out one of the presses and do bent over laterals. I would also add in cuban rotations and shrugs.
On Day 4 I would do 3 sets of deadlifts first, then pull ups, then a rowing movement, then chin ups, then hammer curls and barbell curls.
Train abs and calves whenever you want.
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03-20-2004, 06:33 PM
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#3
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Registered User
Join Date: Feb 2003
Location: Boston/Tennessee
Age: 25
Posts: 810
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Much better than your older routine. Stick to what Heisman said and it should be a pretty good cookie cutter routine!
-Dave
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03-21-2004, 04:57 PM
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#4
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Member
Join Date: Feb 2004
Age: 21
Posts: 81
BodyBlog Entries: 0
BodyPoints: 0
Rep Power: 7
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Anymore Feedback?!
__________________
*Bulking SINCE 2/9/04*
158 Lbs. 6"2
Max Bench:167.5
*03/29/04*
Max Bench:190
Max Squat: 330
169lbs. 6"2 6% bf
*Bulking Status*
2/9/04 - 158
2/16/04 - 162
3/05/04 - 166
3/28/04 - 169
*Goals*
6/19/04
Weight - 200 %6-7 bf
Max Bench - 245
Max Squat - 370
Max Incline Bench -225
*2-Handed Dunk & Wind-Mill Dunk before June 1st*
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03-22-2004, 06:23 PM
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#5
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Member
Join Date: Feb 2004
Age: 21
Posts: 81
BodyBlog Entries: 0
BodyPoints: 0
Rep Power: 7
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March, 22 2004
Day 1: Chest & Triceps Day
*Bench Press = 135x8 140x8 145x8
*Incline Bench Press = 115x8 115x8 120x8
*Dips = 8 - 7 - 7
*Tricep Pushdown =110x8 130x8 140x8
*SkullCrushers= 47x8 47x8 47x8 (my elbows were killing me after first set, and i didnt have time to change weights, weight lifting class had 3 mins left)
After doing this routine for the first time I felt very very pumped. My diet afterwards was
Protien Bar = 230 calories
3 Eggs = Not sure how many calories? 600?
1 Scoop of GNC Weight Gainer 1850 = 617 calories
2 Tall glasses with milk = 400 calories
2 Ham Sandwitches with Mayo = Not sure? How many calories?
McDonalds McChicken= Not sure how many calories?
Bowl of Cereal = 290 calories w/ milk
Tons and Tons of water...
Hopefully I've eaten enough to replenish my protien and calories needs.. COuld someone please help me wit the amount of calories that are in the ones i didnt get, and amount of protien in eggs..
__________________
*Bulking SINCE 2/9/04*
158 Lbs. 6"2
Max Bench:167.5
*03/29/04*
Max Bench:190
Max Squat: 330
169lbs. 6"2 6% bf
*Bulking Status*
2/9/04 - 158
2/16/04 - 162
3/05/04 - 166
3/28/04 - 169
*Goals*
6/19/04
Weight - 200 %6-7 bf
Max Bench - 245
Max Squat - 370
Max Incline Bench -225
*2-Handed Dunk & Wind-Mill Dunk before June 1st*
Last edited by RoCCaFeLLa; 03-22-2004 at 06:27 PM.
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03-22-2004, 07:04 PM
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#6
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Banned
Join Date: Dec 2003
Posts: 10,247
BodyBlog Entries: 0
BodyPoints: 150
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Nice workout. Use a little less weight on the skullcrushers next time and see how your elbows feel.
Once again, sorry but I can't help you with diets. You could look at my journal because there are some diets and good food choices posted there.
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03-22-2004, 10:00 PM
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#7
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Registered User
Join Date: Feb 2003
Location: Boston/Tennessee
Age: 25
Posts: 810
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Set up an account at fitday.com. This site is helping me get my diet in awesome shape!!!
-Dave
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03-23-2004, 06:40 PM
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#8
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Member
Join Date: Feb 2004
Age: 21
Posts: 81
BodyBlog Entries: 0
BodyPoints: 0
Rep Power: 7
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March, 23 2004
Day 2: Leg Day
*Squats [8 Reps 3 sets] 205x8 215x8 225x8
*Leg Ext [8 Reps 3 sets] *I used one leg for each rep*
60x8 70x8 80x8
*Leg Curls [8 Reps 3 sets] 110x8 120x8 130x8
*Calf Raisers [10 Reps 3 sets] 340x10 380x10 400x10 420x10
This is he first time I did this day! I decided to do a four set for my calfs because I really use them for endurance rather than strength due to the fact that iplay basketball.
Protien Bar = 230 calories
3 Eggs = Not sure how many calories? 600?
1 Scoop of GNC Weight Gainer 1850 = 617 calories
2 Tall glasses with milk = 400 calories
Huge Bowl of RICE
Huge bowl of Soup
Tons and Tons of water...
Hopefully I've eaten enough to replenish my protien and calories needs once again..
__________________
*Bulking SINCE 2/9/04*
158 Lbs. 6"2
Max Bench:167.5
*03/29/04*
Max Bench:190
Max Squat: 330
169lbs. 6"2 6% bf
*Bulking Status*
2/9/04 - 158
2/16/04 - 162
3/05/04 - 166
3/28/04 - 169
*Goals*
6/19/04
Weight - 200 %6-7 bf
Max Bench - 245
Max Squat - 370
Max Incline Bench -225
*2-Handed Dunk & Wind-Mill Dunk before June 1st*
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03-23-2004, 06:49 PM
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#9
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Banned
Join Date: Dec 2003
Posts: 10,247
BodyBlog Entries: 0
BodyPoints: 150
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The calf raises look good. Keep it up.
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03-24-2004, 12:51 PM
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#10
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Member
Join Date: Feb 2004
Age: 21
Posts: 81
BodyBlog Entries: 0
BodyPoints: 0
Rep Power: 7
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My weight lifting teacher decided to add a 5th day to all our routines.. I only have a rountine made up for 4 days. What should I do on the 5th day? I was thinking about repeationg either day1 or day 2..
__________________
*Bulking SINCE 2/9/04*
158 Lbs. 6"2
Max Bench:167.5
*03/29/04*
Max Bench:190
Max Squat: 330
169lbs. 6"2 6% bf
*Bulking Status*
2/9/04 - 158
2/16/04 - 162
3/05/04 - 166
3/28/04 - 169
*Goals*
6/19/04
Weight - 200 %6-7 bf
Max Bench - 245
Max Squat - 370
Max Incline Bench -225
*2-Handed Dunk & Wind-Mill Dunk before June 1st*
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03-24-2004, 02:41 PM
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#11
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Banned
Join Date: Dec 2003
Posts: 10,247
BodyBlog Entries: 0
BodyPoints: 150
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On the fifth day, do grip work. It is fun. Do lots of static holds, pinch grips, and buy an Ivanko Supergripper (only $25) and build your crushing grip strength as well. You could also do a thorough stretching routine, and do abs on this day.
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03-28-2004, 07:04 PM
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#12
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Member
Join Date: Feb 2004
Age: 21
Posts: 81
BodyBlog Entries: 0
BodyPoints: 0
Rep Power: 7
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..Do you think i can repeat Day 1 on Day 5 then alternate it next week as Day 2 as Day 5 so on and so on
__________________
*Bulking SINCE 2/9/04*
158 Lbs. 6"2
Max Bench:167.5
*03/29/04*
Max Bench:190
Max Squat: 330
169lbs. 6"2 6% bf
*Bulking Status*
2/9/04 - 158
2/16/04 - 162
3/05/04 - 166
3/28/04 - 169
*Goals*
6/19/04
Weight - 200 %6-7 bf
Max Bench - 245
Max Squat - 370
Max Incline Bench -225
*2-Handed Dunk & Wind-Mill Dunk before June 1st*
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03-28-2004, 07:12 PM
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#13
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Recovering Chocolaholic
Join Date: Mar 2004
Location: ATL, GA, USA
Age: 26
Posts: 167
Rep Power: 6
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Quote:
Originally posted by Heisman
On the fifth day, do grip work. It is fun. Do lots of static holds, pinch grips, and buy an Ivanko Supergripper (only $25) and build your crushing grip strength as well. You could also do a thorough stretching routine, and do abs on this day.
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03-28-2004, 07:35 PM
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#14
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Member
Join Date: Feb 2004
Age: 21
Posts: 81
BodyBlog Entries: 0
BodyPoints: 0
Rep Power: 7
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Where can I go to learn how to do it..
__________________
*Bulking SINCE 2/9/04*
158 Lbs. 6"2
Max Bench:167.5
*03/29/04*
Max Bench:190
Max Squat: 330
169lbs. 6"2 6% bf
*Bulking Status*
2/9/04 - 158
2/16/04 - 162
3/05/04 - 166
3/28/04 - 169
*Goals*
6/19/04
Weight - 200 %6-7 bf
Max Bench - 245
Max Squat - 370
Max Incline Bench -225
*2-Handed Dunk & Wind-Mill Dunk before June 1st*
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