Sights set on a pro card - my bodybuilding journey

[D6A6N6I6E6L6]

Ditching my old log in the teen section and starting in here. I was very inconsistent with that one, not posting like half of the workouts, missing like 2 weeks at a time lmao. Link: http://forum.bodybuilding.com/showth...hp?t=128758311

I will be tracking ALL of my workouts and my daily food intake in this log, no matter what. I think it's important that I do it consistently at this point to be able to see exactly what I've done, look back on it, decided if it worked or not, etc.

Anyway, my name is Daniel Lewis, I'm 19 years old and have been bodybuilding since the end of may 2010 (just over 2 years and 8 months at this point). I started at around 160-170 and normally sit around 235 now. I plan to hit 245 in the next 2-3 months and then start a cut in order to see what I look like stripped down, and what my weak points really are so I can improve them.

As for long term goals, I have big dreams in this sport. You can see from the title of this log, I want to be a professional bodybuilder, and I have since I first started training when I was 16. I love this **** more than anything and want to go as far as I can with it. Not only do I want to turn pro, but I want to be competitive and do well in the pro ranks. I'm aware that making this my life and focusing 24/7 is not at all normal or healthy, but living a balanced life isn't what I'm looking for. Ask any successful person if their life was balanced while working their way up to be where they are and undoubtedly they will say no. Of course I have other things going on in my life, but if something is going to interfere with bodybuilding or have a detrimental effect on it, I won't do it.

If you think I can accomplish this, that's cool, but I'm not looking for people to blow smoke up my ass. I love hearing people doubt me, saying I can't do it, talking about all the negative things associated with getting to that level, it gets me angry and ****in fired up. I understand that very few people have the ability to be where I want to be. Am I one of them? We'll see...

[AirForceV]

Innn

[D6A6N6I6E6L6]

02/11/13: Chest/Calves

Incline Dumbbell Press:
-40 x 13
-60 x 10
-80 x 10
-100 x 10
-110 x 6
-110 x 5.5

Flat Bench Press:
-185 x 10
-225 x 7
-245 x 5
-245 x 4

Weighted Dips:
-BW x 10
-45 x 8
-90 x 5
-90 x 3 lolol

Incline Dumbbell Flys:
-30 x 10
-40 x 9
-50 x 8
-50 x 7

Cable Flys (high setting):
-100 x 13
-100 x 11
-100 x 9
-100 x 10

Seated Calf Raises:
-1 plate x 12
-2 plates x 14
-3 plates x 13
-4 plates x 11
-4 plates x 9

Single Leg Calf Press:
-135 x 12
-185 x 12
-225 x 12
-225 x 12

Notes:
-Strength was pretty bad, which is understandable since I was sick last week. Numbers should be a lot higher next session. Was still a good workout though, I liked this selection and order of exercises.

[D6A6N6I6E6L6]

Innn

fukin rights brah

[ch3v3ll3]

in *******.

why new log bro?

[D6A6N6I6E6L6]

in *******.

why new log bro?

no mo teen section brah

[AirForceV]

surprised at the 4 rep drop between 10 lbs.

you a pussy?

[D6A6N6I6E6L6]

surprised at the 4 rep drop between 10 lbs.

you a pussy?

What happened was the metal 110s were being used when I wanted to do my set, so I had to use those stupid longass rubber ones when I had been working up with the metal ones, which I'm more comfortable with anyway. So yeah, 110 sets were done with dbs that were too awkward, too big, etc.

Also it's technically 20lbs, not 10 so **** you Corey

[AirForceV]

What happened was the metal 110s were being used when I wanted to do my set, so I had to use those stupid longass rubber ones when I had been working up with the metal ones, which I'm more comfortable with anyway. So yeah, 110 sets were done with dbs that were too awkward, too big, etc.

Also it's technically 20lbs, not 10 so **** you Corey

dem excuses

[D6A6N6I6E6L6]

dem excuses

Something else happened too lol I'll tell you later

btw would you be down for legs on sat?

[D6A6N6I6E6L6]

DIET FOR 02/11/13

MEAL 1:
-6 whole eggs
-4 egg whites
-1 white bagel
-2/3 cup hash browns
-1 glass milk

MEAL 2:
-8oz ground beef
-1/2 cup rice
-1 glass milk

Shake:
-2 scoops whey
-1 cup grape juice

MEAL 3:
-6oz ground beef
-1/2 can tuna
-1/2 cup rice

MEAL 4:
-chicken noodle soup
-1 glass milk

MEAL 5 (mcdonalds):
-10 piece nuggets
-2 double cheeseburgers
-medium fries
-medium coke =P

MEAL 6:
-1 2/3 cup cottage cheese
-4 scoops pb
-1 glass milk

Total Macros:
-390p, 610c, 225f

Notes:
-From being sick last week, my strength, energy, and fullness are still not where I want them to be and aren't where they were before I got sick. Because of that, I felt as though I needed to cram a lot of calories in, so that's what I did =). Should be a good back day tomorrow given what I ate today lol. Anyway, on that note I'm goin to bed in a bit, PCE.

[MaxOTAlex]

In.

[D6A6N6I6E6L6]

02/12/13: Back

Wide Grip Chins (all the way up and down):
-BW x 10
-BW x 9
-BW x 9
-BW x 8

Deadlifts (raw, no straps, no belt, full reset):
-135 x 8
-225 x 8
-315 x 6
-365 x 6
-405 x 5
-455 x 4

Pulldowns:
-150 x 11
-200 x 10
-250 x 8
-250 x 7

Dumbbell Rows:
-80 x 8
-120 x 8
-160 x 7
-160 x 8

Narrow Pulldowns:
-100 x 15
-120 x 15
-140 x 15
-150 x 15


Notes:
-Hit a PR on deads, at least for doing them that style. I'm gonna start doing them at the end of the workout though. Yeah you can't use as much weight, but from my experience it works better that way.

[D6A6N6I6E6L6]

DIET FOR 02/12/13

Shake:
-2 scoops whey
-1 cup grape juice

MEAL 1:
-5 whole eggs
-6 egg whites
-white bagel
-half a grapefruit (ate it, didn't have sex with it)
-1 kiwi

MEAL 2:
-8oz beef
-1 cup hash browns
-2 tbsp ketchup (estimated)

MEAL 3:
-1 and a half cans of tuna
-1/2 cup rice (before cooking)
-2 tbsp olive oil
-1 glass chocolate milk

MEAL 4 (not really measured, had to eyeball it):
-Chicken
-Pasta
-Spinach, tomatoes, other ****
-3 scoops pb (separate obvs)
-1 glass chocolate milk

MEAL 5:
-1 & 2/3 cup cottage cheese
-1 cup oats
-1/3 cup almonds

Total Macros:
-275p, 445c, 130f

Notes:
-NOT NEARLY ENOUGH PROTEIN, COULD HAVE USED AT LEAST 50G MORE. Could have had more fats too, kinda ****ed up today. Meal 4 was kind of a last resort, it was leftovers from last night, and I used it cause I had none of my own food prepared. It was post workout and I wanted to have it right away. Anyway, I'm eliminating shakes and will have 6 whole food meals tomorrow.

[D6A6N6I6E6L6]

02/13/13: Delts/Traps

Standing Military Press:
-45 x 20
-95 x 15
-135 x 10
-185 x 4 fuu
-155 x 8
-155 x 7

Seated Dumbbell Press:
-50 x 12
-65 x 10
-80 x 10
-80 x 9
-80 x 8

Seated Front Raises:
-35 x 8
-35 x 8
-35 x 8
-25 x 8
-25 x 8
-25 x 8

Lateral Raises:
-40 x 8
-40 x 8
-40 x 8
-30 x 10
-30 x 10
-30 x 9

Rear Delt Cables:
-15 x 12
-15 x 12
-15 x 13
-10 x 15
-10 x 15
-10 x 14

Bent Over Raises:
-40 x 8
-40 x 8
-40 x 7
-30 x 9
-30 x 9
-30 x 8

Barbell Shrugs:
-135 x 20
-225 x 15
-315 x 10
-405 x 8
-405 x 8
-405 x 7

Dumbbell Shrugs:
-80 x 11
-80 x 12
-80 x 12
-80 x 10
-80 x 12


Notes:
-Dat volume. Felt really good so I just kept going lol, not something I'd do every week though. My standing military is ****, I never do it, haven't in over a year actually, and I've maybe done it 5 times in my life if that. It's really awkward since I'm not used to it, and i feel like if I start doing it regularly, I could get pretty stron with it.

[D6A6N6I6E6L6]

02/14/13: Triceps/Biceps/Forearms

Skullcrushers:
-65 x 15
-85 x 12
-105 x 11
-105 x 10
-85 x 11

Tricep Pressdown:
-40 x 12
-60 x 12
-80 x 12
-80 x 12
-80 x 12

Single Arm Underhand Pressdown:
-15 x 12
-20 x 12
-25 x 12
-25 x 11
-20 x 12

Dumbbell Curls:
-20 x 12
-30 x 12
-40 x 11
-40 x 10
-40 x 8

Barbell Curls:
-65 x 6
-95 x 6
-115 x 6
-135 x 6
-155 x 6 (cheat)
-155 x 6 (cheat)

Concentration Curl:
-20 x 12
-25 x 12
-30 x 12
-30 x 12 (had to force last one)
-30 x 12 (had to force last 3 lol)

Cable Reverse Curls:
-20 x 15
-25 x 15
-30 x 15
-30 x 15
-30 x 15

Barbell Wrist Curls:
-45 x 15
-65 x 15
-85 x 15
-85 x 13
-85 x 14


Notes:
-Wrists are pretty sore already, which is gonna make my valentines day fap sesh a difficult one lol

[AirForceV]

dat volume

solid days

[D6A6N6I6E6L6]

02/14/13: Biceps/Triceps

Barbell Curls (held these at the top for a second):
-45 x 12
-70 x 11
-95 x 8
-115 x 6
-115 x 7

Seated Dumbbell Curls (held these at the top for a second):
-20 x 10
-30 x 9
-40 x 8
-40 x 7
-20 x 8 (dropset)

Machine Preacher Curl (held these at the top for a second):
-45 x 11
-70 x 10
-90 x 8
-90 x 8
-45 x 7 (dropset)

Cable Pressdown:
-70 x 19 or some ****
-100 x 12
-120 x 12
-140 x 15
-160 x 15

Cable Overhead Extension:
-100 x 15
-120 x 15
-140 x 13
-160 x 11

Overhead Dumbbell Extension:
-60 x 12
-90 x 10
-110 x 8 (actually got a vid of this lol)
-110 x 5 (dumbbell plates were rattling and i thought it was about to break so i stopped)

Close Grip Bench Press:
-135 x 8
-185 x 8
-225 x 7
-225 x 7 + a couple forced


Notes:
-Yeah I know I trained arms 2 days in a row, I think it's actuallly beneficial to do this ONCE IN A WHILE, not every week. This workout was better than yesterday's and my arms feel pretty jacked.

[D6A6N6I6E6L6]

Squatted 355 for 5 today but was totally spent after that. Fell down and passed out for 30 seconds. I did some hacks, single leg press, lunges, and hamstring curls after that, but nothing worth mentioning.

[D6A6N6I6E6L6]

02/18/13: Chest/Calves

Incline Bench Press:
-95 x 15
-135 x 12
-185 x 10
-225 x 8 (felt ****in easy)
-265 x 5 (was hoping for 6 or 7)

Hammer Incline Press:
-225 x 15
-315 x 11
-365 x 5 lol
-315 x 7
-225 x 5 (dropset)
-135 x 7 (dropset)

Incline Dumbbell Flys:
-30 x 15
-40 x 12
-50 x 10
-50 x 10 rest pause for 20 seconds-3 more reps

Chest Dips:
-BW x 12
-BW x 11
-BW x 13
-BW x 15

Machine Flys:
-100 x 15
-120 x 13
-140 x 10
-140 x 11

Standing Calf Raises:
-60 x 10
-80 x 10
-100 x 10
-100 x 10
-100 x 10

Seated Calf Raises:
-2 plates x 10
-2.5 plates x 10
-3 plates x 10
-3 plates x 10
^used 2.5s in between the bigger plates to separate them


Notes:
-This was a good workout. Didn't set any strength records at all but I felt pretty intense and had a pump from hell.

[AirForceV]

when you "hold at the top" on a curl are you actually fully contracted or are you holding it in some kind of isometric hold againzt dat graviztsy? Cause holding it at 90* seems useless as **** cuz.


solid days tho.


no **** 225 being easy

[D6A6N6I6E6L6]

when you "hold at the top" on a curl are you actually fully contracted or are you holding it in some kind of isometric hold againzt dat graviztsy? Cause holding it at 90* seems useless as **** cuz.


solid days tho.


no **** 225 being easy

Yeah I contract it for a second, I don't just hold it there for no reason lmao. I guess contract would be a better word than hold.
Sorta like this:

And yeah I know 225's easy anyway but it felt especially easy today lol, was just blasting through it like nothing haha

[D6A6N6I6E6L6]

02/19/13: Back

Cable Pullover (more of a warmup rather than a primary exercise):
-60 x 15
-80 x 15
-100 x 12
-100 x 12

VBar Pulldown:
-80 x 15
-140 x 12
-180 x 10
-220 x 9
-220 x 7

Wide Pulldowns (hand facing each other):
-140 x 10
-180 x 10
-220 x 8?
-220 x 7

Reverse Pulldown:
-140 x 10
-180 x 10
-220 x 9
-220 x 8

Machine TBar Row:
-3 plates x 10
-4 plates x 10
-5 plates x 11
-5 plates x 9

Dumbbell Rows:
-80 x 12
-100 x 10
-120 x 10
-120 x 10

Deadlifts (RAW, no straps no belt, full reset):
-135 x 6
-225 x 6
-315 x 6
-365 x 6
-405 x 6 **** yea got it


Notes:
-Happy as hell to get 405x6 deadlift as my 30th set. This workout was sick in general

[ch3v3ll3]

Good back day dawg. Big fan of the pulldowns eh? I love me some pullups and chins, but trying to control like 70+ pounds of weight next to your balls is a hassle.

Out of curiosity, have you always done the 1 bodypart per day type program?

[D6A6N6I6E6L6]

Good back day dawg. Big fan of the pulldowns eh? I love me some pullups and chins, but trying to control like 70+ pounds of weight next to your balls is a hassle.

Out of curiosity, have you always done the 1 bodypart per day type program?

Thanks man. I do like em, yeah, but I'm gonna incorporate doing more of them with different grips. My back's pretty thick, but I think I need to work on my lats and upper back (corey actually pointed that out to me too), so I'm thinkin all these pulldowns will help with that.

And yeah, my split has pretty much always been chest, back, off, delts, arms, legs, off, M-S. It works very well for me and my progress stays consistent given that I'm eating enough etc.

[D6A6N6I6E6L6]

About to hit some DELTS twodays. Fullness and energy are down a bit today for some reason even though I got up at the same time as normal and my diet's been the same as every other day this week. Oh well, this workout should be badass

[D6A6N6I6E6L6]

02/21/13: Delts/Traps

Bent Over Raises (hammer grip, super strict):
-10 x 12
-15 x 12
-20 x 10
-20 x 12

Facepulls (also very slow and strict, no jerking bull**** like powerlifters do on this):
-140 x 10
-170 x 10
-200 x 10
-200 x 9

Dumbbell Shoulder Press (didn't get my bench I usually use, fuk):
-40 x 14
-60 x 12
-80 x 10
-90 x 12
-80 x 9 (all paused at the bottom)

Side Laterals:
-20 x 12
-30 x 10
-40 x 10
-40 x 10
-dropsets

BB Front Raises (leaning over an incline bench):
-30 x 12
-40 x 12
-50 x 11
-50 x 9
-dropsets

Barbell Shrugs (front):
-135 x 15
-225 x 10
-275 x 10
-315 x 10
-365 x 10

Barbell Shrugs (rear):
-225 x 10
-275 x 10
-315 x 10
-365 x 9


Notes:
-Was tired but I ****in pushed in anyways. I wanna shoulder press 160s one day

[D6A6N6I6E6L6]

02/22/13: Biceps/Triceps

Barbell Curls (hold at the top):
-45 x 12
-70 x 10
-95 x 8
-115 x 8
-115 x 7

Incline Dumbbell Curls (one arm at a time, hold at the top):
-20 x 12
-25 x 10
-30 x 9
-30 x 8

Single Arm Hammer Curls (hold at the top):
-30 x 10
-40 x 10
-50 x 9
-50 x 7
-30 x 6 (dropset, both arms)

Rope Pressdown (hold for a second both at the contraction AND the stretch):
-40 x 15
-60 x 12
-80 x 10
-100 x 10
-100 x 10

Rope Overhead Extension (hold for a second both at the contraction AND the stretch):
-60 x 12
-80 x 10
-100 x 9
-100 x 12

Dumbbell Overhead Extension:
-60 x 10
-80 x 10
-100 x 7 (****ed up my hand placement)
-100 x 9 i think?

Close Grip Bench Press:
-135 x 8
-185 x 8
-225 x 8
-245 x 5 (probably had another one but i hit the bar on the rack lmao)


Notes:
-Pretty sick workout, happy with doing 245x5 close grip at the end, probably had another rep too. My arms looked pretty jacked, working hard to bring these ****ers up

[ch3v3ll3]

nice **** dude. That's a heavy bb curl.

[stubbee21]

Just stumbled onto your log. I think I need to go back to the gym seeing all this volume lol