> ENDEAVOURER's Journal to Hugeness...

[Endeavourer]

Hi everyone,

As an ex-dipsh!t, I am proposing a new workout program and with a new journal, and this is the journal to hugeness.

Now, just a brief about me, my name is Andrew (Endeavourer), 24 years old, 86.5kg, and 1.76m.

I've been training since 2004, learned heaps about bodybuilding since then, but I am still far from perfect.

My short term goal is to get to 90kg by September and cut down and ready for the summer.

> You may check out my BodySpace for stats, supplements, pics and more.

> Click here to check out my previous journal.

I am looking forward to see you onboard on my journey to hugeness.


Andrew - ENDEAVOURER


Front Double Biceps - 86kg

__________________
Endeavourer’s Journal:
> On the road to hugeness!

[Endeavourer]

New Program - Heavy/ Light alternate variations

I am going to mix it up with Heavy days: 2x10/ 5x5; and Light days: 3x15/ 1x dropset at the end of each workout.

Also, since I’ll be training 5 days a week, there will be 3 heavy days, 2 light days in week One, and 2 heavy days, 3 light days in week Two.

In those heavy days, I will push as heavy as I can, when I can lift comfortable with the load for 5 reps, I will add on more weights.

In those light days, I will strongly focus on techniques, and finish off with a drop-set in every workout, that means I will pump my muscles to the max.

I will run this program for eight weeks from tomorrow. It will be awesome.

Feedback welcomes.

________________________________________

Week 1
________________________________________

Heavy - Week 1, Day 1
Pecs
• Incline BB Press
• Flat Bench DB Press
• Dips
• Cable Crossover

Light - Week 1, Day 2
Lats, Biceps, Abs
• Wide Chin
• V Bar Lat Pulldown
• Cable Cross Lat Pulldown
• Preacher Curl
• DB Hammer Curl
• Biceps 21

Heavy - Week 1, Day 3
Legs
• ATG Squats
• BB Lunges
• Leg Press
• Calf Raises

Light - Week 1, Day 4
Pecs, Shoulder, Triceps
• Decline DB Press
• Cable Crossover
• DB Shoulder Press
• Front/ Side Lateral Raises
• Seated Rear Lateral Raise
• Triceps Pressdown
• Rope Pullover

Heavy - Week 1, Day 5
Middle Back, Abs
• T Bar Row
• Seated Row
• Bench Pull
• Abs workouts

________________________________________

Week 2
________________________________________

Light - Week 2, Day 1
Pecs, Triceps
• Incline BB Press
• Flat Bench DB Press
• Dips
• Cable Crossover
• DB Pullover
• Skullcrusher

Heavy - Week 2, Day 2
Lats, Abs
• Wide Chin
• V Bar Lat Pulldown
• Cable Cross Lat Pulldown
• Abs

Light - Week 2, Day 3
Legs
• Deadlift
• ATG Squats
• BB Lunges
• Calf Raises

Heavy - Week 2, Day 4
Shoulder, Biceps
• DB Shoulder Press
• Cable Military Press
• Seated Rear Lateral Raise
• EZ Bar Biceps Curl
• DB Hammer Curl

Light - Week 2, Day 5
Middle Back, Abs
• T Bar Row
• Seated Row
• Bench Pull
• Reverse incline DB Row
• Abs workouts



__________________
Endeavourer’s Journal:
> On the road to hugeness!

[Endeavourer]

Current Supplement list:
• Optimum 100% Whey Protein – With oatmeal, after training (water), before bed (milk)
• Animal Pak – 30mins after lunch
• Animal M-Stak – 45mins before workout
• Animal Pump – 30mins before wokout


__________________
Endeavourer’s New Journal:
> On the road to hugeness!

[nbkdawg]

Hey bro! Things look pretty good. Got a couple Q's for ya. First off your just bulking at the moment correct? If so how many shakes do you take a day? Protein grams a day? As for training I would probably take one or two more days off that way you can build more muscle and have more energy for more intense workouts. I myself don't like going but only 4 days a week to the gym but I can totally see a huge change in my energy level and intensity. Thats about all I got bro.. you seem to have a good hold on it. Keep up the good work! Best of luck to you bro!

[Endeavourer]

Thanks Marcas!

I use my Optimum 100% Whey Protein 3 times on my training days, morning with breakfast, after training and before bed.

I try to consume at least 200g of protein everyday, but sometimes it might varies a bit.

You're quite right, I need time to recover, that's why this new program would help me though those days, because the variations from heavy days to light days will help me to recover a bit better.

In some weeks, i might train for 4 days instead of 5, and i will combine some workouts together to make it up.

[Hard Drive]

i got a headache reading that new rountine...

heavy light light heavy back pecs heavy light moderate drunk ****faced calves...

lol, i'm sure it'll be fun!

[Endeavourer]

haha.. it will be confusing but it should work out just fine

[ossizen]

subbed!

[Endeavourer]

Originally Posted by ossizen

subbed!

thanks man!

I am looking forward to my first session of this new program.

[Hard Drive]

Originally Posted by Endeavourer

thanks man!

I am looking forward to my first session of this new program.

isn't everyone?

uhoh... here comes the news crew!

[bizzlewood]

seems like you've got a more driven mindset

good on you bro

[ArmySoldier13]

Looks good man, I'm in for the duration.

[Endeavourer]

30 June 08
Unfortunately it was raining heavily just when I wanna hop on my push-bike and head for the gym. So, I will try to make it tomorrow, otherwise I have to wait until Wednesday’s session.

[Endeavourer]

Originally Posted by bizzlewood

seems like you've got a more driven mindset

good on you bro

Thanks bizz, pity about the rain, otherwise i would be a nice start.

Originally Posted by ArmySoldier13

Looks good man, I'm in for the duration.

Thanks mate, stay tuned.

[Endeavourer]

It was the busiest day in the year! Too many things to do but I still have to head to the gym, so I had an express session today, in and out in 30 mins.

Still managed to do all workouts 5x5, had very short breaks in between sets.

Have to spend more time in there tomorrow.



1 July 2008

Heavy Week 1, Day 1
Pecs

Workout – Weight - Reps
• Incline BB Press – 20/60/90/90/90/90/90 – 15/10/5/5/5/5/5
• Decline DB Press – 35/35/35/35/35 – 5/5/5/5/5
• Dips - BW/ BW/ BW/ BW/ BW – 12/12/12/12/12
• Cable Crossover – 70/80/90/90/80 – 8/6/6/5/6

All weight measurements are in kg [lbs x2.25].
Set indicates by bracket as in (one set), either is a stack-set or a drop-set.

[Hard Drive]

Originally Posted by Endeavourer

Workout ? Weight - Reps
? Incline BB Press ? 20/60/90/90/90/90/90 ? 15/10/5/5/5/5/5
? Decline DB Press ? 35/35/35/35/35 ? 5/5/5/5/5
? Dips - BW/ BW/ BW/ BW/ BW ? 12/12/12/12/12
? Cable Crossover ? 70/80/90/90/80 ? 8/6/6/5/6

All weight measurements are in kg [lbs x2.25].
Set indicates by bracket as in (one set), either is a stack-set or a drop-set.

wow, talk about some lower chest work there!!

[Endeavourer]

it was such a short session... not enough.

[Hard Drive]

Originally Posted by Endeavourer

it was such a short session... not enough.

wanna add in some stuff to your new routine? don't be shy, i've altered mine twice and it's only been a month:-p

[Endeavourer]

What do you think huh?

It is something definitely different, dropset at the end of each workout is such a great idea, but it drains me down so bad…



2 July 2008

Light Week 1, Day 2
> Lats, Biceps, Abs

Workout – Weight - Reps
• Wide Chin – BW/ BW/ BW/ BW – 12/10/10/10
• V Bar Lat Pulldown – 50/60/60/(60,50,40) – 15/15/15/(12,8,10)
• Cable Cross Lat Pulldown – 90/90/90/(80,80,70) – 12/12/12/(12,10,10)
• Preacher Curl – 30/30/30/(30,27.5,25) – 12/12/12/(12,8,15)
• Seated DB Hammer Curl – 12.5/12.5/12.5/(12.5,9,7) – 12/12/12/(12,10,10)
• Biceps 21 – 20/20/20 – 21/21/21

All weight measurements are in kg [lbs x2.25].
Set indicates by bracket as in (one set), either is a stack-set or a drop-set.

[Endeavourer]

Lower back is a bit sore today when I was doing 110kg squats, move down and kept doing it with good forms. Pretty happy with others, calf raises still kills me at the end of the session.


3 July 2008

Heavy Week 1, Day 3
> Legs

Workout – Weight - Reps
• ATG Squats – 20/60/60/100/110/100/100/100 – 10/10/10/5/5/6/5/5
• BB Lunges – 60/60/60/60/60 – 6/6/5/5/6
• Leg Press – 100/100/250/290/300/300/300 – 10/10/6/5/5/5/5
• Calf Raises – (60,70,80,90)/ (60,70,80,90)/ (60,70,80,90)/ (60,70,80,90) – (12,10,8.6)/ (12,10,8.6)/ (12,10,8.6)/ (12,10,8.6)

• Pushbike – 22km
• Indoor Rowing – 100m – 15.6sec
• Stretches


All weight measurements are in kg [lbs x2.25].
Set indicates by bracket as in (one set), either is a stack-set or a drop-set.

[ArmySoldier13]

Probably a good idea to concentrate on form while you are still sore. Once you are back to feeling 100% your lifts will probably benefit from your decision to go lighter.

[Endeavourer]

thanks for the words man, yeah, technique is crucial.

[Hard Drive]

those wheels are moving a ton of weight still!

good work.

[Endeavourer]

haha... thanks man

[Endeavourer]

4 July 2008

Light Week 1, Day 4
> Shoulder, Triceps

Workout – Weight - Reps
• DB Shoulder Press – 25/25/32.5/(30,25,20) – 15/15/8/(8,4,4)
• Front/ Side Lateral Raises – (10,10)/ (10,10)/ (10,10)/ (10,10) - (10,10)/ (10,10)/ (10,10)/ (10,10)
• Seated Rear Lateral Raise – 12.5/12.5/12.5/(12.5,10,7) – 12/15/15/(15,10,10)
• DB Overhead – 17.5/20/20/(20,15,10) – 15/15/15/(15,10,10)
• Triceps Pressdown – 50/50/50/(50,40,30) - 15/15/15/(15,10,10)
• 3 sets of abs workouts

• Pushbike – 10km
• Indoor Rowing – 4 mins


All weight measurements are in kg [lbs x2.25].
Set indicates by bracket as in (one set), either is a stack-set or a drop-set.

[matthor]

hey buddy - missed the journal with the name change

Pretty hectic looking split there. Is DL not a real focus currently? Was thinking you could slide some rack pulls into heavy middle back if you liked

[Endeavourer]

hey matt, nah, i love deadlift but i just cant do heavy weights anymore, my back just giving me sh!t and i dont wanna make it worse.

Rack pull... we dont have a rack pull machine, is there an alternative to the workout?

[ossizen]

Originally Posted by Endeavourer

hey matt, nah, i love deadlift but i just cant do heavy weights anymore, my back just giving me sh!t and i dont wanna make it worse.

Rack pull... we dont have a rack pull machine, is there an alternative to the workout?

you dont have a power rack to do rack pulls in?

One way is to stack weights until you get the desired height and put the loaded barbell on it. but a power rack is the best way to do tehm.

[Hard Drive]

Originally Posted by Endeavourer

Rack pull... we dont have a rack pull machine, is there an alternative to the workout?

Hang Power Clean.

Or Clean Pull off of blocks.

[Endeavourer]

ah, just done a search and i see what u guys mean, i was thinking something else.

Nah, that kinda movements would even put more pressure on my lower back and that's something i dont wanna. Thanks though