Workout Journal and My Journey thus far

[xemtekx]

Started my muscle gain journey nearly 10 months ago (7 of them with proper diet and supplementation). Tell me what you think!

Earliest pics:

http://bodyspace.bodybuilding.com//i...438212orig.jpg

Latest pics:

http://bodyspace.bodybuilding.com/im...979272orig.jpg

http://forum.bodybuilding.com/photo/...ppuser=4597611

http://bodyspace.bodybuilding.com/im...516402orig.jpg

http://forum.bodybuilding.com/photo/...ppuser=4597611

http://forum.bodybuilding.com/photo/...ppuser=4597611

Sorry about the horrible quality on the before pic, i had to take a picture of a photo in my photo album because i had no before pics on my digital camera.

That picture was taken about a year and a half before I started seriously lifting, yet i was just as skinny in march of 07 as i was in 06 (100 pounds)


Stats Before:

Age: 14 turnin 15
Height: 5' 4''
Weight: 100 pounds
Arms: 8.5-9.5 inches
Legs: 17-18 inches
chest: 33-34 inches

Stats after:

Age: 15 (16 in 1 month)
Height 5' 4.5''
Weight: 143
Arms: 15 1/2 inches (pumped) about 15 1/4 unpumped
Legs: 23-23.5 inches
Chest: 42.5 inches

My New Rotation:

Day 1: Chest & abs
Day 2: Back & traps
Day 3: Quads & Hams
Day 4: rest
Day 5: Triceps & abs
Day 6: Shoulders & light traps
Day 7: Biceps & forearms & calves
Day 8: repeat

Rep ranges vary each week depending on how i feel. Also I will never do the same workout twice. I don't believe that you have to change around the split necesarrily but i do believe in rep range variety and exercise variety.

I will post my recent journals and continue on posting

[xemtekx]

Barbell Bench Press:
bar x 75 w/u
95 x 20 w/u
155 x 7
155 x 6
165 x 3 (weak bench today :[ )

Flat Dumbell Press:
70s x 6
70s x 5

Incline DB press
50s x 12
50s x 12
55s x 9
60 x 7

threw one set of ezbar pullovers in there = 75 x 10

Decline DB press
60s x 10
65s x 6
65s x 5 dropset to 45s x 8

Flat DB flyes
40s x 8 superset with decline flyes 35s x 6
40s x 6 superset with decline flyes 35s x 6
40s x 6 superset with cable crossovers 30 (each arm) x 6
40s x 5 superset with cable crossovers 30 x 5

[xemtekx]

Wide Grip Pullups:
bw warm up x 25
x7 (+35)
x6 (+35)
x6 (+35)
x5 (+35) and 2 forced reps (training partner helped)

Bent bb rows:
135 x 12 (w/u)
175 x 10
185 x 8
185 x 7
185 x 7

Wide Grip Pulldowns:
60 x 20 (w/u)
100 x 10
110 x 7
110 x 7
110 x 6

Seated Low rows:
80 x 10-11
100 x 7
100 x 7
100 x 6 (+ two forced)

Long Bar Row:
45 Ib plate x 40 (w/u)
90 Ibs x 20
135 Ibs x 13
160 Ibs x 10
170 Ibs x 7
170 Ibs x 7

Alternate deads and hyperextensions each week, this week = hyperextensions:

+ 35 x 18
+ 35 x 15
bw burnout

nasty pump

[xemtekx]

QUADS & HAMS WORKOUT

My legs are so incredibly sore from this workout that I had to pay for a cab to the gym the next day instead of walk!

Here’s how it looked:

Squats: 135 x 30

225 x 12

245 x 7

225 x 10 dropped to 135 x 15

Leg Press: 300 x 25

600 x 12

680 x 7

680 x 6



Weighted Chair: for max time x 3 (+ 100 pounds)

Leg extensions: 40 x 25 (squeeze at the top for 2-3 seconds)


80 x 10

90 x 8

100 x 8

Leg Curls (seated): 100 x 7


110 x 7

Leg Curls (lying): 85 x 8


100 x 7

[tms.1978]

Dude, what the f*ck have you done to your arms?? they are huge for your weight. well done, i'm in shock, seriously, is that pic photo shopped? lol

[xemtekx]

TRICEPS & ABS WORKOUT

CGBP (very close grip hands nearly touching):
95 x 15
135 x 8
145 x 6
135 x 7
135 x 7

Seated overhead extnsions (ez-bar):
95 x 10
115 x 7
115 x 7
115 x 6

Skull crushers (tris are dead!) supersetted with cable pushdowns:
75 x 7 to 70 x 6
75 x 6 to 70 x 6
75 x 6 to 60 x 10
65 x 10 to 50 x 15

Cable standing overhead extensions (burnout):
40 x 15 dropset 30 x 15 dropset 20 x 15

Cable crunches:

3 sets of 15-20 with 80 Ib resistance

[xemtekx]

Originally Posted by tms.1978

Dude, what the f*ck have you done to your arms?? they are huge for your weight. well done, i'm in shock, seriously, is that pic photo shopped? lol

haha nope thanks for the post tho !

[tms.1978]

Originally Posted by xemtekx

haha nope thanks for the post tho !

I'm seriously impressed, i've posted a link to this in Hola Bola's journal thread so everyone can come see what a freak you are. I've subbed to your journal so keep up the good work!

[xemtekx]

Originally Posted by tms.1978

I'm seriously impressed, i've posted a link to this in Hola Bola's journal thread so everyone can come see what a freak you are. I've subbed to your journal so keep up the good work!

much appreciated

[5Six]

I call shenanigans on your arms! You're throwing some serious weight around, dude. Keep it up.

I would double rep you for a good journal so far, and being a manlet. Can't quite do that though

[WildHockey]

on close grib your hands should be about 8 inches from each other i heard. anyways keep up the work on those tris!

[xemtekx]

Originally Posted by WildHockey

on close grib your hands should be about 8 inches from each other i heard. anyways keep up the work on those tris!

just a personal preference ;p i can feel it more in my tris this way tho

[xemtekx]

Originally Posted by 5Six

I call shenanigans on your arms! You're throwing some serious weight around, dude. Keep it up.

I would double rep you for a good journal so far, and being a manlet. Can't quite do that though

thx for the reps i repped u bak

[5Six]

Originally Posted by xemtekx

thx for the reps i repped u bak

No worries, dude. Check out my log, if you want. I need support from the manlets. I think there is only one in there! Not including me.

[warbird00]

links to pics dont work..

[xemtekx]

Originally Posted by warbird00

links to pics dont work..

sorry about that new link are up and running

[warbird00]

holy ****ing **** ur arms are huuuuuge

[xemtekx]

Deadlifts:

135 x 25
225 x 12
275 x 3
285 x 2 (low rep deads 2day ;p)

Bent BB rows:

135 x 15 (reverse grip)
155 x 12 (reverse grip)
165 x 9 (overhand grip)
175 x 7 (overhand grip)
185 x 6 (overhand grip)
185 x 5 (overhand grip)

(sweating like a greased monkey :O)

Hammer strength high row:

1 plate each side x 10 (w/u)
2 plates each side x 5
1 plate + 35 each side x 7
1 plate + 35 each side x 6 dropped to 1 plate + 10 each side x 6 dropped to 1 plate each side x 9

t-bar rows lying down (SO MUCH HARDER than standing!! gahh!!)

2 plates x 5
1 plate + 35 x 6
1 plate + 25 x 7
1 plate +10 x 8 dropped to 1 plate x 6

Seated Rows supersetted with smith machine shrugs

110 x 10 to 2 plates each side x 10
120 x 8 to 2 plates each side x 10
120 x 6 to 2 plates + 10 each side x 7

Ive never done deads as the first exercise b4 .. kinda screwed up my endurance.. but iz ALL GOOD ;p

[xemtekx]

cuple new back shots


http://forum.bodybuilding.com/photo/...ppuser=4597611

http://forum.bodybuilding.com/photo/...ppuser=4597611


bulkin

[otrebmu]

your arms are massive in comparison to the rest of your body. i'm way impressed but you need to bring up the other parts now. delts and chest, mane. work on some raises, wider grip bench with your scapulas pinched together in your back in order to hit the chest more versus your triceps, and incline. just throwing out suggestions. you're big for your age, i hope you continue growing

[xemtekx]

Originally Posted by otrebmu

your arms are massive in comparison to the rest of your body. i'm way impressed but you need to bring up the other parts now. delts and chest, mane. work on some raises, wider grip bench with your scapulas pinched together in your back in order to hit the chest more versus your triceps, and incline. just throwing out suggestions. you're big for your age, i hope you continue growing

thnks for the feedback. much appreciated

[user787877877]

how come you didn't tell me about this???

Subbed!

[xemtekx]

Originally Posted by clownbaby1

how come you didn't tell me about this???

Subbed!

wwoops

[xemtekx]

Very good workout except my endurance suffered at the end.

Started out very high rep and gradually decreased

Leg Extensions:
40 x 100 (squeeze hard at top each rep = killer)

45 degree leg press:
135 x 100
495 x 20
675 x 10
675 x 10
725 x 8

Leg extensions: (about 30 second rest between these)
80 x 10
100 x 7
60 x 10
50 x 8
40 x 10

Nautilus Seated Leg Press:
Whole Stack x 7

DB Lunges superset with very light front squats supersetted with box sqauts (the smallest box)

45Ib dbs x 8 to 50 x 15 (not a working set.. just to stay warm) to 135 x 6 (so wiped out rn :] )

Seated Leg curls:
100 x 10
115 x 8 superset with box squats 135 x 6

Lying Leg Curls:
85 x 10
85 x 9

The whole workout was about 55 minutes with as little rest time as possible. Although my strength suffered at the end (box squats.. hehe) i felt an enormous pump and was completely smashed by the time lunges came around.

extreme DOMS tommorow ftw haha

[xemtekx]

5 minutes stretching

CGBP:
Bar x 100 (w/u)
115 x 12 (w/u)
130 x 9
155 x 4
160 x 3 dropped to 110 x 12

Pushdowns:
65 x 10
65 x 10
80 x 5
80 x 5

Overhead extensions:
70 Ib dumbell x 9
70 Ib dumbell x 8

Skullcrushers: (rest between sets = 30 secs)
55 x 15 (w/u)
75 x 15
95 x 6
95 x 5
85 x 8

Cable Crunches:
90 x 15
90 x 15
75 x 30

Overall pretty good workout.. lost my focus a bit on the overhead extensions cuz some 300 pound guy was benching 30 Ib dumbells and screaming to his partner SPOT ME GODDAMIT. I lol'd in my head.

[statisticool]

Originally Posted by xemtekx

Started my muscle gain journey nearly 10 months ago (7 of them with proper diet and supplementation). Tell me what you think!

Great triceps, and smart to focus on proper diet!
(my lacking areas, a few of many)

Cheers!

[xemtekx]

Originally Posted by statisticool

Great triceps, and smart to focus on proper diet!
(my lacking areas, a few of many)

Cheers!

thx need to get some more publicity for this journal haha

[shay14]

Originally Posted by xemtekx

TRICEPS & ABS WORKOUT

CGBP (very close grip hands nearly touching):
95 x 15
135 x 8
145 x 6
135 x 7
135 x 7

Seated overhead extnsions (ez-bar):
95 x 10
115 x 7
115 x 7
115 x 6

Skull crushers (tris are dead!) supersetted with cable pushdowns:
75 x 7 to 70 x 6
75 x 6 to 70 x 6
75 x 6 to 60 x 10
65 x 10 to 50 x 15

Cable standing overhead extensions (burnout):
40 x 15 dropset 30 x 15 dropset 20 x 15

Cable crunches:

3 sets of 15-20 with 80 Ib resistance

don't put your hands too close together, you gonan fuk up your wrists, even shoulder width grip for me kills my triceps

[xemtekx]

Originally Posted by shay14

don't put your hands too close together, you gonan fuk up your wrists, even shoulder width grip for me kills my triceps

i dont do it as close as you think lol mabe 7-8 inches.

ive done it almost tocuhing a few times to experiment and sjhock the tris but thats about it

[foxrider1]

Originally Posted by xemtekx

i dont do it as close as you think lol mabe 7-8 inches.

ive done it almost tocuhing a few times to experiment and sjhock the tris but thats about it

is that like 19 sets for triceps? lol, i guess it works for you though bro, your triceps are huggee

subbed