B-Neva: it's big it's heavy it's wood (LOG)

[B-Neva]

Age: 20(lol was 19 a month ago )
Height: 5"10
Weight: 165

About me
I was 140-145lbs Nov 07' and on my birthday I decided to start going to the gym seriously and I gained about 25lbs in a few months of working out (noob gains I guess). I've basically maintained that weight for a while now and I want to get bigger. As of now I'm in my 2nd year of college.

Goals
-I'd like to possibly compete in 2009 or 2010.
-Get to 180-190 of lean muscle (~10% BF)
-generally increase all my lifts
-clean up my diet

Routine
I don't have set days I do stuff because of school.

Chest/Tri
Incline DB Press 4 x 8-10(sometimes 6)
Flat DB Press 4 x 8-10
DB or Machine Flys 4 x 8-10
Hammer Strength Decline Press 4 x 8-10

Back/Bi
Wide-Grip Pullups 3 x 6-10
Deadlifts 4 x 6-10
Cable Rows 4 x 8-10
Lat Pulldowns 4 x 8-10
Iso-Lateral rows 4 x 6-10 (sometimes)

DB Curls 4 x 6-10
Rope Hammer Curls 4 x 8-10
Incline Curls 4 x 8-10 (sometimes)

Shoulders/traps
DB Military press 4 x 8-10
Lateral Raises 4 x 8-10
Front Raises 4 x 8-10
Rear-Pec dec 4 x 8-10

Shrugs 4 x 8-10
Upright Rows 4 x 8-10

Legs
Squats 4 x 5-10
Decline Legpress 4 x 5-10
Leg Extensions 4 x 8-10
Leg Curls 4 x 8-10

Abs generally fall on any day, thats if I feel like doing them which I will start doing soon.

Supplements
-Superpump
-SizeOn
-Iso-Gold Protein
(I'll be ordering Animal Pak and possibly some other stuff soon)

Diet
Well it sucks right now, I am basically just eating whatever I want. My new years resolution is to change my diet (clean it up) and to eat a lot more so I can gain.

I'll try and update this as I go along hopefully it will keep me motivated! I'll take pictures soon.

[B-Neva]

Today I did:

BACK/BI
Wide-Grip Pullups(unassisted)
10
8
8

Cable-Rows
90 x 10
110 x 10
110 x 10
120 x 10

Iso-Lateral Rows
150 x 10
180 x 8
180 x 7
100 x 15

DB Curls
30 x 10
35 x 8
35 x 8

BB Curls
50 x 10
60 x 10
70 x 8

I was going to leave then I decided to just do a few sets of quick deadlifts but I just went light because I already did my workout so.

Deadlifts
135 x 10
185 x 8
185 x 8

I think I'm going to buy a notebook and right down all the **** I do so it's easier to update this thing.

[samsuperjew5]

first

[Davidthefat]

Get Out of the Teen section and go out into the old people sections (No Hate)

[B-Neva]

Originally Posted by Davidthefat

Get Out of the Teen section and go out into the old people sections (No Hate)

you really hurt my feelings

[Davidthefat]

Originally Posted by B-Neva

you really hurt my feelings

Im sorry, I was thinking you get more publicity there

[B-Neva]

I usually end up incline DB or BB but decided to do it a bit different this time.
Light workout nothing special, I definitely need to kick it into high gear!
CHEST/TRI

Bench press
45 x 12 (warmup)
135 x 10
155 x 9
165 x 7
145 x 9

Incline DB Press
45 x 10
50 x 10
50 x 8
50 x 8

Machine Fly's
100 x 10
115 x 9
130 x 6

Decline-Press
150 x 10
170 x 8

V-Bar pushdowns
40 x 15
50 x 12
60 x 10
65 x 10

Rope pushdowns
40 x 10
45 x 8
45 x 8
45 x8

[B-Neva]

LEGS

Squats

45 x 10 (warm up)
135 x 10
185 x 10
185 x 8
185 x 6 (dropset to 135)
135 x 6

this is the point where I am out of breathe and sweating like a pig lol

Decline Leg Press
2(plates) x 10
3 x 10
4 x 8
4 x 6

Leg Curls
65 x 12
80 x 10
95 x 10
95 x 8

Leg Extensions
90 x 10
110 x 8
115 x 8

[B-Neva]

SHOULDERS

DB Press
30 x 12
40 x 10
50 x 8
50 x 6

Side-Lateral Cables
17.5 x 10
25 x 10
25 x 10
25 x 10

Front Raises
17.5 x 10
25 x 10
30 x 8
25 x 10

Rear-Pec deck
80 x 10
95 x 10
95 x 10
95 x 8

DB Shrugs
50 x 10
60 x 10
65 x 10
70 x 10

Upright Rows
70 x 10
70 x 10
70 x 10
this really bugs my wrists/shoulders so I can't really go heavy on that.

[LeantoMean]

I wouldnt do as many sets for bi's tbh, cuz ur bi's are already ****ed from your back workout lol, itl b counter proactive doing a whole other bi workout ontop of it. Goodluck tho.

[B-Neva]

Originally Posted by LeantoMean

I wouldnt do as many sets for bi's tbh, cuz ur bi's are already ****ed from your back workout lol, itl b counter proactive doing a whole other bi workout ontop of it. Goodluck tho.

well 8 isn't really that much but I see what you are saying. Maybe thats why my biceps aren't gettin bigger really :P

[LeantoMean]

Originally Posted by B-Neva

well 8 isn't really that much but I see what you are saying. Maybe thats why my biceps aren't gettin bigger really :P

6-8 is ok, i was reading ur first post thought u had 12 sets for bi's?

[B-Neva]

ARMS
I think I got 3hours max of sleep lastnight went to bed at midnight woke up at 4am for work and couldn't sleep. I got home from work and was bored so I decided to just do arms.

DB Curls
30 x 10(each arm)
40 x 8
40 x 8
40 x 6

Incline DB Curls
25 x 10
30 x 10
30 x 8
27.5 x 10

Preacher Curls ( hurts my wrist doing this)
40 x 10
60 x 10
50 x 10

Dips
12
12
12
10
all with bodyweight, someone was using the damn belt so I couldn't add any weight.

Rope Pulldowns
40 x 10
60 x 8
60 x 8
40 x 10

StraightBar pulldowns
50 x 10
60 x 10
55 x 10
55 x 10

[B-Neva]

legs in a few hours, unless the snow stops me

[B-Neva]

Today I told myself "I'm going to squat 225 and set some PR's"
LEGS

Squats
135 x 10
185 x 9
205 x 6
225 x 3 (PR)
dropset to 185 x 6

Decline Legpress
plates per side:
2 plates x 10
3 plates x 10
4 plates x 9
4 plates + 25 x 5 (PR)

Leg Curls
80 x 12
90 x 10
105 x 8
105 x 6
dropset 80 x 6

Leg Extensions
90 x 10
110 x 10
130 x 10
130 x 8

Seated Calf Raises
its some ****ty air pressure machine and it's the only calf machine we got and I know the weights aren't right

250 x 12
275 x 10
275 x 10

[B-Neva]

CHEST

Incline DB Press
35 x 10
45 x 10
60 x 6
65 x 4

Flat DB Press
45 x 10
50 x 10
55 x 9
60 x 8

Incline Fly's
35 x 10
40 x 10
40 x 10
40 x 8

Machine Fly's
100 x 10
130 x 10

Decline-Press
80 (each side) x 10
90 x 10
90 x 8

[B-Neva]

holy **** was it ever busy today. It's been ****ty weather lately, pissing rain. So now the 3 feet of snow we've gotten over the past few weeks is turning into slush so I didn't think it would be busy but boy was I wrong. I had to wait for like everything so I just did the workout as fast as I could to get out of there.

BACK

Lat-Pulldowns
90 x 12
115 x 10
130 x 8
115 x 10

Cable Rows
154 x 10
178 x 10
198 x 10
220 x 8

Deadlifts (my lower back was super tired for some reason)
135 x 10
185 x 5
185 x 5

Iso Lateral Rows
140 x 10
180 x 10
180 x 10

I am definitely taking a few days off I've worked out for like 7 days straight I think. Been really bored lately cuz was off from school so I went a lot.

[B-Neva]

taking a day off today and I'll be doin shoulders tomorrow, really need to increase the size on them. I played baseball for 13 years so my right shoulder is a lot bigger and defined than my left.

I want to BB to compete and I feel like I won't clean up my diet until I sign up for a competition but then I don't want to sign up for a competition and not be very big.

[B-Neva]

SHOULDERS

DB Press
35 x 10
45 x 10
50 x 8
55 x 6

Side-Lateral Cables
17.5 x 10
25 x 10
28 x 10
28 x 10

Front Raises
30 x 10
30 x 8
30 x 8

Rear-Pec deck
80 x 10
100 x 10
100 x 8
95 x 8

DB Shrugs
65 x 10
65 x 10
65 x 10

only got a few sets in for traps cuz everyone was using all the damn BB's

[B-Neva]

LEGS

Squats

45 x 10 (warm up)
135 x 12
205 x 6
225 x 5 (PR)
205 x 6

Decline Leg Press
3(plates) x 10
4 x 10
5 x 5(PR)
4 x 6

Leg Curls
80 x 10
95 x 10
105 x 8
105 x 7

Leg Extensions
90 x 10
110 x 10
130 x 8
120 x 8

Seated calf thing(air pressure machine lolz)
250 x 12
275 x 10
275 x 10

I am enjoying the new females that have ventured into my gym now!

[HardWorkandRest]

Nice legs workout brudda. I did legs today too. And about the female thing, there are none where I just moved to. So any of the guys in the area hound around the ones that they see, which are usually 5/10's. I wish some good lookin chicks were around here.

[B-Neva]

ya It's all the new years people, soon they will be gone. I am amazed someone actually replied to this thread HOLY. lol

[HardWorkandRest]

Why brudda? We gotta keep you motivated just like you gotta keep everyone else motivated. It's a leaning system and we gotta be here to support the true hard workers here.

[B-Neva]

lol well nobody really has said anything yet :P Prob cuz lot of people don't know who i am haha

[HardWorkandRest]

Don't worry, I'm here and I heart you! (No homo)

[B-Neva]

soon it will be time for an awesome chestwork out i hope!

[B-Neva]

CHEST/TRI/ABS

Incline DB Press
35 x 12 warmup
50 x 10
60 x 10
70 x 5 (PR) friend was at the gym so he spotted me, helped me a little bit on the last rep
60 x 7

Flat DB Press
45 x 10
55 x 10
55 x 9
55 x 8

Incline Fly's
35 x 10
35 x 10
35 x 10

All the cable machines at my gym must have some weird pulley setup because everything is heavier. My dads gym I'll do 80lbs and then at my gym its like 30-40 lol.
Rope Pushdowns
35 x 10
40 x10
45 x 10

Overhead Tricep Extensions(cables) V-bar
40 x 10
50 x 10
switched to regular V-bar
60 x 10
60 x 10

Dips
Bodyweight x 10
same
same


Did a few sets of abs
crunches on ball trying to feel the muscle
4 sets of 10

Hanging Leg Raises
12
10
10

[B-Neva]

BACK/BI

Lat Pulldowns
80 x 12
100 x 10
120 x 8
110 x 10

Deadlifts
135 x 10
185 x 8
205 x 5

Cable-Rows (put a wide grip attatchment on it to hit the lats)
150 x 10(normal handle rest are widegrip)
150 x 10
175 x 10
200 x 8

Iso-Lateral Rows
180 x 10
180 x 10
200 x 8

DB Curls
35 x 10
40 x 7
40 x 6
35 x 8

Incline Curls going pretty slow
25 x 10
30 x 9
30 x 8

then I just did 1 set of 21's with 50lbs

[B-Neva]

SHOULDERS

DB Press
35 x 10
45 x 10
50 x 8
50 x 8
45 x 8

Side Lateral
15 x 10
20 x 10
20 x 10
Side-Lateral Cables
25 x 10
28 x 10
28 x 10

Rear-Pec deck
70 x 10
85 x 10
100 x 8
100 x 7

DB Shrugs
60 x 10
65 x 10

BB Shrugs (somethin about these I can't really feel it don't know why)
135 x 10
185 x 10
135 x 10

I can never feel the burn in my shoulders, sure it burns after the set but they never feel like they are tired its really annoying.

[B-Neva]

I got home from school and I wasn't goin to workout but decided what the hell so I went. When I got there, there was no parking at all had to park far away up the road, I almost got there and just left to go home cuz it was so packed inside.

LEGS

Squats

45 x 10 (warm up)
135 x 12
205 x 10
225 x 6
205 x 6

Decline Leg Press
3(plates) x 10
4 x 10
5 x 6(PR)
4 x 10

Leg Curls
80 x 10
95 x 10
105 x 8
105 x 7

i didn't feel like waiting around to use machines so I just left.