Fullouts Journal of Weights, Nursing, and Magic!!!

[FullOut19]

-Whats up everyone not going to make a big elaborate first entry to this journal here but I have decided to start a new one. I am pretty busy as of lately but I figured I needed to start getting organized with my workouts again. I have had a few journals on here before so it is nothing new to me .

-Stats:
Age: 20
Height: 6'2"
Weight: 175lbs
Bodyfat: 12.5ish %

-I am a 20 year old nursing student who lives on the South West side of Michigan. I still have a few more years until I become an RN and then would like to move into anesthesia if I feel like going to school for a few more years haha. In the past I had developed and eating disorder which I have now over come, I have went from 153 up to 187 and now back down a little to 175 within a 13 month time period. Right now I am just trying to find a medium between lifting/being healthy and living a normal life.

-Done a few programs in the past like ripptoes, Lyle McDonalds 4 day upper/lower and then I had hired Marc McDougal for a few months as an online trainer. Right now I am kinda of bulking and my training is a little different, usually do 3-4 days on and then take a day of rest, minimal cardio since I am on my feet a few days of the week when I have to do my long clinical shifts.

-I also play MAGIC the Gathering...yes im that cool. If anyone who see's this journal plays feel free to talk it up about it!

-Routine:

Chest and Back
Incline or Flat Barbell Bench
Chin-ups
Incline or Flat DB Bench (whichever one I didnt pick in the first exercise)
Seated Chest Supported Rows
Flys
Rear Delts

Legs
Leg Press
Single and Both Leg Extensions
Leg Curls
Another Posterior Chain exercise of my choice
Calves
Cable Crunches
Wood Choppers

Shoulders and Arms
Seated Shoulder Press (DB, BB or Machine)
DB Laterals
DB and BB Shrugs Front and Back
DB Skull-Crushers
Seated Preacher Curls
Rope Pulldowns
Alternating DB Curls

-Sets and Reps vary, throw in some drop-sets or maybe an extra exercise here or there...

[LayzieBone085]

You know im in for the ride homie.

[FullOut19]

Legs

Leg Press
10 x 270
10 x 360
10 x 450
5 x 540 (Pinched on the 6th)
10 x 450
8 x 450
8 x 450
Havent used this in a very long time, had been doing single leg and low footing leg pressing on a diff sled.

Paused Single and Both Leg Extensions
8 x 60 L/R leg
6 x 60 L/R leg
8 x 45 L/R leg
26 x 105 (rest pausing)
20 x 105 (rest pausing)
Pretty short rest here between sets prolly about 30seconds or so...

Paused Seated Leg Curls
15 x 225
12 x 225
10 x 225
10 x 225

Hyper Machine
10 x 150
15 x 105
15 x 120

Paused Seated Calve Raises
10 x 135
10 x 115
10 x 115
10 x 115

Cable Crunches: 3 sets at 28kg x AMRP
Wood-Choppers: 3 sets at 50lbs x 12

[Fitto13]

Def. IN Joe!

Still cranking them abs!

Nice job mate.

[2 D]

Strong leg press Joe.

In for new journal.

[AllGenetix]

in for ab workouts and randomness

[FullOut19]

Originally Posted by LayzieBone085

You know im in for the ride homie.

Thanks bob

Originally Posted by Fitto13

Def. IN Joe!

Still cranking them abs!

Nice job mate.

lol everyone always has to say something about me doing ab work...

Originally Posted by 2 D

Strong leg press Joe.

In for new journal.

Thanks andy, glad to have ya

Originally Posted by AllGenetix

in for ab workouts and randomness

well it just wouldnt be a journal w/o kirk eh?

[AllGenetix]

bulking on sub 3k cals and an active ass lifestyle eh?

start log pics or negz brah!

[LayzieBone085]

Originally Posted by AllGenetix

bulking on sub 3k cals and an active ass lifestyle eh?

Wondering the same thing as well. I think you can tolerate a lot more joe.

[FullOut19]

Originally Posted by AllGenetix

bulking on sub 3k cals and an active ass lifestyle eh?

Originally Posted by LayzieBone085

Wondering the same thing as well. I think you can tolerate a lot more joe.

this is why i stopped my other log...like I said before I dont usually log my last 1-2 meals. Not trying to be mean but STOP...kk thx.

[FullOut19]

Shoulders and Arms

Star Trac Shoulder Press
8 x 135
5 x 150
5 x 150
4 x 150
10 x 90

Single Arm Cable Laterals
8 x 6kg
7 x 6kg
11 x 4kg

Cable Rear Delt Flys
12 x 8kg
10 x 8kg

Cable Shrugs
12 x 40kg
10 x 40kg

DB Skull-Crushers
7 x 25s
5 x 25s
4 x 25s
13 x 15s
10 x 15s

Seated Preacher Bar Curls Close Grip
6 x 75
7 x 75
5 x 75
10 x 55
10 x 55

Rope Pushdowns
12 x 60
8 x 60
7 x 60

Alternating DB Curls
6 x 35
4 x 35
12 x 25

Thoughts: Kept everything realtively short rested even the first shoulder press was averaging about a minute between sets and then shorter from there on out. Not a bad workout, finally found 2 tricep exercises I like hopefully they will work well for me.

[LayzieBone085]

Originally Posted by FullOut19

this is why i stopped my other log...like I said before I dont usually log my last 1-2 meals. Not trying to be mean but STOP...kk thx.

why do you not log them? Just curious

[AllGenetix]

haha i really dont care if you log them or not i was just busting your balls as usual, don't be so sensitive!

shoulder/arm workout looks legit, nice pump eh?

[FullOut19]

Originally Posted by AllGenetix

haha i really dont care if you log them or not i was just busting your balls as usual, don't be so sensitive!

shoulder/arm workout looks legit, nice pump eh?

I knowz. Pump was decent. Weak ass triceps though

[SeanCC]

Oh hai

[IndianForeigner]

Good thing I found this, subbed. Good luck with the new split and log, do work.

[FullOut19]

Originally Posted by SeanCC

Oh hai

Originally Posted by IndianForeigner

Good thing I found this, subbed. Good luck with the new split and log, do work.

hello fella's



Chest and Triceps

Flat Barbell Bench
4 x 175
4 x 175
10 x 135
8 x 135
6 x 135
wow so aweful...had been doing incline....this was not good.

Incline DB Press
10 x 40
8 x 40
8 x 40
8 x 40

Pec Dec Flys
15 x 105
15 x 105
15 x 105

DB Skull Crushers
12 x 20
8 x 20
7 x 20
6 x 20

Rope Pushdowns
8 x 60
6 x 60
10 x 50
9 x 50

V-Bar Pushdowns
5 x 140
5 x 140
4 x 140

Thoughts Ok workout this morning got up pretty early for this one to get it outta the way, lots of things to do clinical wise today, had a little trouble w/ my patient yesterday but everything seems to be ok for now I hope lol. Feeling aweful cause one of my friends brother who was also my friend that I grew up with and played soccer with all throughout highschool and even various club teams died this weekend. He was 19 and OD'd over the weekend. Very sad. Since I have a ton of homework and have to be at clinicals I am not going to be able to attend his funeral either...

[AllGenetix]

damn man sorry to hear about your friends brother. thats sad. sounds like your real busy, which can be good and bad, but would sure be nice to go to his funeral.

keep on keeping on big guy

[2 D]

Very unfortunate indeed, sorry about the death Joe, gotta feel particularly awful for his parents, couldn't imagine outliving my own child, would not a be a nice feeling to be sure.

Hope things get better for you!

[LayzieBone085]

Thats beyond tragic joe, i have seen a lot of my good friends die at that age and its hard to get over. Do the best you can to attend if possible, but man you are one busy ass dude!

Find some time to relax brah

[Fitto13]

Know how you feel mate, last 2 weeks, 2 friends I know died at 19yrs too.

[FullOut19]

sup Guise....just checkin in, been very busy again had a good workout saturday though and took today off lifting and just did some cardio, abs, and some shoulder rehab work mostly cable rotations and some different flexability work.

Trying to be productive today but I have just been out of it. Had a good first test thought w/ an 88% so I was happy. Got another one tommorrow, but ive been so tired im having trouble staying awake while reading. Checking my BP constantly while at work earlier since it was 84/46 w/ 39 pulse most of the morning...more than likely the reason for my lethargic-ness. Got in about an hour power nap and prolly going to bed here soon.

[LayzieBone085]

Lethargic huh? You still rocking those energy drinks like no tomorrow joe?

Good job so far 88% is damn good man, keep doing your best, chin up, and do good this semester. Nursing is not easy and very time consuming, you set yourself up for it. Now FINISH it.

Good luck.

[2 D]

Get better Joe, good luck w/the test.

[rawz_2007]

im 26, and i graduate from nursing school in may 06, I graduated from an adn program, but this may ill graduate from a rn to bsn program. I had 2 kids in nursing school, My physique really went downward. I used to have the hardest time gaining weight. I thought id lose all the weight i struggled to put on when in school, but i didnt. I did get a little fatter. But not to bad. Im back at it pretty hard now.

Good luck

[FullOut19]

Originally Posted by LayzieBone085

Lethargic huh? You still rocking those energy drinks like no tomorrow joe?

Good job so far 88% is damn good man, keep doing your best, chin up, and do good this semester. Nursing is not easy and very time consuming, you set yourself up for it. Now FINISH it.

Good luck.

Thanks bob. I was really happy w/ the 88 since it was super hard... class avg was in the 70's

Originally Posted by 2 D

Get better Joe, good luck w/the test.

Thanks andy ill try and post some workouts but i kinda like not writing nething down and just going by feel idk no rep ranges or set amount of work to be done.

Originally Posted by rawz_2007

im 26, and i graduate from nursing school in may 06, I graduated from an adn program, but this may ill graduate from a rn to bsn program. I had 2 kids in nursing school, My physique really went downward. I used to have the hardest time gaining weight. I thought id lose all the weight i struggled to put on when in school, but i didnt. I did get a little fatter. But not to bad. Im back at it pretty hard now.

Good luck

Thanks man. im in an ADN right now, got 2 more semesters after this one and then moving to the bachelors right away probably. Then on to CRNA (hopefully)

[IndianForeigner]

congrats on the good start to school; I feel ya on the tiredness, sometimes you just go through a down period and there are so many unexplainable factors; keep it up and push on through

[FullOut19]

Chest and Triceps

Flat DB Bench: 4 sets x 6-8 using 60s
Incline DB Bench: 4 sets x 8-10 using 40s
Pec Dec Flys: 3 sets x 12-15 at 105lbs
Dips: 3 sets to failure at BW really had a hard time with these, hurt my shoulders
DB Skull-Crushers: 4 sets x 6-10 of these with 20s and 15s
Tricep Rope Pushdowns: 4 sets x 6-10 of these at 60 and 50

Pretty good pump good MMC with most of the exercises. Tommorrow will be back and biceps prolly do a crap load of chin-ups 10ish sets some single arm rows, pull-overs and some shoulder/rear delt work and then a couple bicep exercises.

[IndianForeigner]

nice straightforward protocol, i like the volume as well

[2 D]

Originally Posted by IndianForeigner

nice straightforward protocol, i like the volume as well

I agree w/this simple, but effective setup there Joe.

Hope all is well.