How's it going everyone? Glad you stopped by on my trip bulk up. Before I kick my first journal off, I have to say that right now I have a sprained left wrist that has prevented me from working out for the last two weeks. Before my injury I was definitely the strongest of fellows, so once I?m lifting again, don't expect to see power lifter numbers . I'm going to see a bone specialist on Wednesday to determine if there in fact is a break in the growth plate for my left wrist. If all goes well, expect another post in this journal around 7:00 Wednesday .
Bodyfat: Not sure, but Ive been an ecto all my life.
Here's the split that I will be using:
Sunday: Chest, Biceps
Wednesday: Shoulders, Triceps
Thursday: Back, Traps, Forearms
Saturday: Legs, Abs.
Yes, that is an unusual split, but it fits my schedule. I can't work my legs during the week because of soccer, so it just worked out best.
And for the routine:
Deadlifts: 85lbs x 10, 90lbs x 8, 95lbs x 6, 95lbs x 6.
Bent-Over BB Rows: 65lbs x 12, 70lbs x 10, 75lbs x 8, 75lbs x 8, 80lbs x 6.
Weighted Chins: 4 x 10; 25 lbs.
Behind Back BB Shrugs: 70lbs x 15, 10, 6 supersetted with
DB Shrugs: 25lbs x 15, 10, 8
Wrist Curls: 8 x 12; 20 lbs
Squats: 90lbs x 12, 100lbs x 10, 110lbs x 8, 120lbs x 6.
One-legged Squats: 4 (per leg) x 10
Stiff-Legged Deadlifts: 4 x 10; 70 lbs
Leg Extensions: 50lbs x 15, 55lbs x 12, 60lbs x 10.
Weighted Calf Raises: 2x12; 20 lbs
One-Legged Calf Raises: 2 (per leg) x 12; 20 lbs
Weighted Sit-ups: 4x12, 20 lbs
Oblique Bicycle Crunches: 4x40
Hanging Reverse Crunches: 4x12
BB Bench Press: 65lbs x 16, 75lbs x 12, 85lbs x 8, 85lbs x 8, 90lbs x 6, 90lbs x 6, 95lbs x Near Failure.
Decline DB Bench Press: 6 x12; 25lbs
Incline DB Flies: 2x12; 20 lbs
BB Curl: 3x10; 65 lbs
Hammer Curl: 3x12; 30 lbs
Weighted Pull-ups: 4x10; 20 lbs.
Clean and Press: 50lbs x 12, 60lbs x 10, 70 lbs x 8 (Never done this exercise before, so estimating on weight).
Military Press: 4x10; 20 lbs
Lateral Raise: 2x10; 15lbs
Lying Rear Delt Raise: 2x10; 15lbs
Skullcrushers: 3x8; 40lbs (New exercise as well).
Close-Grip Bench Press: 4x12; 65lbs
Weighted Dips: 4x12; 30lbs
Most of my workouts are between 45 minutes and an hour, hopefully more on the 45 minute side.
As for cardio, I'm in the middle of soccer season right now, so I am doing an extensive amount. It's not perfect for lifting, but I enjoy it. Because of that, I've been eating nearly non-stop.
1. Deadlift max + Squat max + Bench Press max = 450+ by November 16th. Currently, they are at nearly 390.
2. Gain 5lbs before October is over.
That looks like it wraps up my workout journals for now. Hasta manana.