Attempting Livin Large

[Zschnack87]

Hey guys. I've been a member of Bodybuilding.com now for over a year. I have been lifting for this whole year but not making many posts on here and not really tracking my progress. I have several before and after pictures already but I'm going to be starting Jay Cutler's Living Large workout to the best of my ability. Due to some of the lifts proving discomfort, I may be replacing some lifts with others. I have a weak right wrist. This will be my first attempt at keeping a workout journal and lets get this 8 week mass gainer on the way!

Current Supplements:
ON Glutamine
ON Gold Standard 100% Whey
ON Essential Amino Energy
GNC Mega Man Sport Multi-Vitamin
RSP Nutrition DyNo preworkout
Muscle Tech Platinum Creatine

Current Weight: 198

Little Background Story: Lifted a little bit in high school. Got into lifting a few years back but started a new full time job that was very physical so shied away from the gym. I am a recovering Alcoholic/Addict with almost two years sober. Very grateful I'm able to move on with my life now and have a lot of motivation to try and approve on my life physically, mentally, and spiritually. I currently work at a large retail company in the automotive section. I change oils, put on tires, and replace automotive batteries.

Thanks for the read guys and all info and advice is very appreciated!

Current pictures attached. Will work on getting more.

[Zschnack87]

Day 1 Pecs/Calves
(Please note when putting down DB with LB amounts.. That is per dumbbell and not total. So 45 lbs is per hand.)

Incline DB Press: 45x10, 45x10, 45x10
Flat BB Bench: 155x10, 165x7, 165x7, 165x6
DB Flyes: 20x10, 25x10, 30x7
Cheat Dips: (Used a machine.) 150lbsX18, 162x15, 175x13
Standing Cable Flyes: 30x10, 40x10, 50x7

Seated Calf Raises: 70x20, 70x20, 70x20
Standing Calf Raises: 135x10, 135x10, 135x10


Note: I didn't normally intend to start this workout plan today so I did way too many reps and some less than I should have on some exercises. I will be improving on this in the future. Thanks.

[Zschnack87]

Day 2 - Arms

Note: Right wrist has horrible pain. Had to replace a tricep exercise or two because wrist can't support weight.

Rope Push Down - 100x14, 110x10, 120x10, 120x10
Dips - (Body Weight) x9, x9, x7
Straight Bar Push Down - 110x10, 120x10, 130x10
Cable Tricep Kickback - 20x10, 30x8, 30x8
Barbell Curls - 65x10, 65x10, 65x10
Preacher Curl - 55x10, 75x6, 75x6 (Wrist began to hurt)
DB Curls - 25x10, 25x10, 25x8
Hammer Curls - 25x10, 25x7, 25x10
DB Preacher Curl - 25x5

Overall Feeling: Pretty good. Arms are really sore. It was a good workout. Whole body is pretty sore from the gym this week and ready to rest this whole weekend.

[Zschnack87]

Today is a rest day. Going to work and then going to enjoy the night off celebrating Father's day a week late. Happy lifting today everyone.

[Zschnack87]

Enjoying another rest day. I go to a Christian funded gym so of course the hours are ****ty on weekends. Working full day at work and then relaxing. Ready to hit Cutler's Day 3 tomorrow!

[Zschnack87]

Day 3 Back

ISO Low Row (replaced DB bent over row) - 140x10, 180x10, 160x10, 170x10
Reverse Grip Lat Pulldown - 115x10, 115x10, 115x10, 115x10
T Row Machine - 70x10, 80x10, 85x10, 85x6
Bent Over Row (Smith Machine) - 70x10, 90x10, 100x9
Seated Cable Row - 115x10, 130x10, 130x10
Deadlift - 195x10, 195x10 (New to deadlifts)

After the second set of Deadlifts, I had already been working out for close to an hour and was exhausted.

[Zschnack87]

Update: I had to skip today which would have been shoulders. We threw a going away party for a guy moving back to Colorado and I might have pinched a nerve in my neck because I have limited rotation with it. The trap area on my left side is hurting so unable to do shoulders this week. Hopefully can hit it hard next week! Legs tomorrow so excited! Hope neck pain goes away.

[Zschnack87]

Update: Neck is feeling better today but Im continuing to get dizzy. Pretty disappointed since I just started this log and I haven't been able to do a full workout much. Can't go to the gym so I think I'm going to do a quick shoulder workout from home with the dumb bells I have. Will post workout in a bit.

[Zschnack87]

Standing Ez Bar Press - 60x10, 60x15, 80x10, 80x10, 80x10
Front Dumbbell Raises - 15 lb per hand x10, 15x10, 15x10, 15x10
Dumb Bell Standing Press - 45lb per hand x5, 45x5, 45x5, 30x15
Seated Side DB Raises - 20lb per hand x8, 20x8, 20x8

[Zschnack87]

Some progress pics as of July 1.

[Zschnack87]

Day 5 - Legs

Seated Leg Curl - 90x10, 100x10, 100x5, 90x10
Leg Extensions - 70x10, 70x10
Leg Press - 270x10, 290x10, 300x9, 300x10
Smith Machine Squats - 140x10, 150x10, 160x10, 170x8, 180x8, 190x6
Leg Extensions - 50x10

Had to replace some of Cutler's workout with more of something else. Instead of Front Squats, continued to do regular squats. Couldn't do hack squats since my gym doesn't have that machine so just did Squats in general. Got a good workout done and neck feels not so sore. Good day to lift!

[Zschnack87]

Incline DB Press - 45x10, 50x10, 55x9, 55x10
Incline DB Flys - 20x10, 25x8, 25x8, 25x9, 25x8
Smith Machine Bench Press - 140x5, 130x8, 130x7, 110x6
Cable Flyes - 30x10, 40x10, 40x10, 40x10, 40x10, 40x10, 50x5

Great chest workout. Feeling a lot of tightness so probably going to be pretty sore tomorrow. Never tried so much "flying" stuff. Great workout.

[Zschnack87]

Day 9! Arrrrms!

Rope Push Down - 3 warm up sets
Dip Machine - 150x12, 175x10, 175x10, 175x10, 187x10, 187x10
V Bar Pushdown - 120x10, 130x10, 140x8
Narrow Grip Bench - 45x10, 65x10, 85x10
Barbell Skull Crusher - 45x10, 45x10, 45x10
Ez Bar Curl - 75x10, 85x8, 85x6, 85x5
Alternate DB Curls - 35x7, 30x10, 30x10
DB Spider Curls - 20x10, 20x10, 20x10
1 Arm Preacher DB Curls - 20x10, 25x10, 25x8
1 Arm Cable Curls - 30x10, 30x10

Arms feel like jelly! Good workout!

[Zschnack87]

Day 10 - Back

Wide Grip Lat Pulldown - 115x10, 130x10, 130x8, 130x7
Iso Row - 90lb an arm - 90x9, 90x9, 100x8
Bent Over Row (smith machine) - 120x8, 120x7, 120x6
T Bar Row - 70x10, 70x10, 90x6, 90x6
Seated Cable Row - 130x10, 130x10, 130x10, 145x4
Hyperextensions - 4 sets of 15
Narrow-Grip Lat Pulldown - 115x10, 130x7, 145x4

[Zschnack87]

Day 11 - Shoulders

(Newly associating a hard workout to my shoulders. Was unable to get the full workout done before my delts were too sore to keep going.)

Seated DB Press - 40x10, 45x7, 45x7, 45x6
Side Lateral Raises - 17.5x8, 17.5x8, 15x8, 15x8
Front DB Raises - 15x10, 15x10, 15x8, 15x8
Smith Machine Shrugs - 135x6, 90x10, 90x10
DB Shrugs - 45x10
Seated Bent Over Delt Row - 12.5x6, 12.5x6, 12.5x6, 12.5x6

[Zschnack87]

Day 13 Legs

(Unable to do Cutler's full workout without becoming toooo sore. This day too I must not have ate enough for breakfast because my preworkout made my stomach upset.)

Leg Extensions - 70x10, 70x10, 70x9, 70x9
Leg Press - 240x15, 240x15, 240x15, 240x15
Smith Machine Squat - 90x10, 140x8, 140x7, 160x8, 160x8
Standing Calf Raises - 90x20, 90x20, 90x20
Glute Extensions - x15, x15
Seated Calf Raises - 70x15, 70x15, 70x15, 70x12

Body is sore from this whole week! This workout program is doing me good. Ready for three days off before I hit it hard again.

[Zschnack87]

Day 15 - Shoulders and Triceps

(I focussed mainly on reps today. Made sure to get at least 10 to 12 and if could not... did as many as I could)

DB Side Laterals - 15x12, 15x10, 12.5x10
Standing DB Shoulder Press - 35x6, 30x6, 25x10, 25x10
DB Shrugs - 35x10, 30x10, 25x10, 25x10
Front DB Raises - 12.5x10, 12.5x10
Standing Low Pulley Deltoid Raise - 10x10, 10x10, 10x10
Bent Over Lateral Raises - 15x10, 15x10
Tricep Overhead Extension (Rope) 40x10, 40x10, 40x10
V-Bar Tricep Push-Down - 120x12, 120x12, 120x10, 120x7
Standing DB French press - 25x12, 30x12, 30x10, 35x6
Barbell Closed Grip Press - 45x12, 45x12
Cable Tricep Kickback - 10x12, 10x12, 10x12, 10x10
DB Shrugs (Again) - 45x12, 45x12

[Zschnack87]

Day 16 - Back - Focussing more on reps than weight

Wide Latpulldown - 115x10, 115x8, 115x9
Iso Row Machine - 90lb per armx10, 80x10, 80x10, 80x10
Bent Over Row - 70x10, 80x10, 90x6
Close Grip T-Bar Row - 70x10, 70x10, 70x10
Seated Narrow Grip Row - 130x10, 115x12, 115x12
Back Hyper Extensions - x12, x12, x12, x12, x12

With the awesome shoulder workout I got yesterday, and the majority of todays lifts focussing on other back muscles, feeling like a giant back there! Awesome pump today and ready for another day tomorrow!

[Zschnack87]

Day 18 - Arms, Forearms, and Chest

Incline Barbell Press - 95x12, 115x10, 125x8, 105x12, 105x7 (Went very slow on this set)
Flat DB Press - 60x8, 60x8, 60x7
Incline DB Flyes - 20x10, 20x10, 20x12
Cable Crossover - 30x12, 40x10, 50x6, 40x6
Decline Bench - 135x10, 135x10, 135x8
Straight Bar Curl - 45x15, 45x15, 45x13, 45x15, 45x10
DB Alternate Curls 25x6, 17.5x12, 17.5x10
Single Arm Preacher Curls - 20x10, 20x10, 20x10
Reverse Curls - 35x15, 35x15, 35x11, 35x15, 35x10
Hammer Curls - 20x10, 25x6

[Zschnack87]

Day 19 - Quads
Leg Extensions 50 (25lb per leg) x20, x20, x20
Leg Press - 230x12, 230x12, 230x12, 230x12
Squats - 90x10, 140x9, 160x8, 160x6
Lunges - x8, x8, x8
Leg Extensions - 60 (30 per leg)x20, 50 (25 lb per leg)x10, x10, x10

[Zschnack87]

After 9 hours in the heat today, I wasn't able to get my max workout done.

It was suppose to be calves and hamstring but was wore out completely from work.

Day 20
Seatd Leg Curls - 70x15, 70x20, 70x15, 70x15
Hammer Curls - Drop sets starting from 30 down doing as many reps as I could. Did this three times.
Seated Calf Rises - 70x15, 70x15, 70x15, 90x15, 90x15

[Zschnack87]

Update to Supplement List:
No more GNC multi. Now taking Orange Triad.
No more ON Essential Amino. Now taking BPI's Best BCAA's Sports.

[Zschnack87]

Day 22 - Start of 2-A Days

First Part - Back
Second Part - Traps

First Part
Front Chin Ups - x6, x3 (Still working on getting better at this)
Bent Over Rows - 90x10, 90x10, 100x8, 90x9
Underhand Lat Pulldown - 115x10, 115x10, 115x10, 130x10
Hyper Extensions - x15, x15
Leverage ISO Rows - 90x12, 90x10, 90x10, 90x10, 140x10, 140x10
T-Bar Row - 45x15, 70x10, 80x10
Seated Narrow Grip Row - 135x10, 135x10, 135x10

Second Part
Deadlift - 195x10, 195x10, 195x10, 135x10, 135x10
Straight Arm Pull-Over - 30x10, 30x10, 30x12, 30x12
DB Shrugs - 50x12, 55x12, 60x10
Bent Over Lateral Raises - 15x10, 15x7
Seated DB Press - 30x15, 35x8, 35x8
Standing DB Press - 30x7

This was my first official two a day split routine. I gotta say Im pretty alright right now.... I have a feeling Im going to be really sore tomorrow... I can feel it in my lower back. Today is my second day of taking Orange Triad and BPI's Best BCAA's. Like the taste and hope they do what they promise!

[Zschnack87]

Day 23 - Chest and Biceps/Forearms
Suppose to be a 2-A Day but I have something to do tonight so combined two workouts together.

Incline DB Flyes - 20x10, 20x10, 20x10, 20x10, 25x10, 25x10, 30x8
DB Bench - 55x12, 55x12, 60x8
Leverage Incline Press - 130x10, 130x10, 130x9
Cable Cross Overs - 30x10, 30x10, 30x10, 30x10, 40x10, 40x10

Ez Bar Curl - 75x10, 75x10, 75x10
DB Alt Curls - 25x10, 25x9, 25x9
Preacher Curls - 65x8, 55x10, 55x10, 55x10, 55x10, 55x10
Hammer Curls - 20x12, 20x12, 25x10
Seated Calf Raises - 90x15, 90x15, 90x15, 90x15, 90x15

[Zschnack87]

Had to rest today. I've been doing two a days for the last two days and last night, helped a buddy move into his new house for like 3 hours. Constant lifting along with work today just wore me out and don't want to risk injury. Tomorrow is suppose to be a two a day with legs but with my work schedule and the hours of my gym tomorrow, I'm going to switch it out with a long tricep workout and then hit gym hard with legs Friday night.

[Zschnack87]

Two days worth of workouts posted below.

Day 24 - Triceps and Shoulders
Single Arm Cable Pushdown - 40x10, 40x10, 40x10
V-Bar Pushdown - 110x12, 120x10, 130x10, 140x10
Narrow Grip Bench - 45x10, 65x10, 75x10, 95x10, 95x10
Pushdown Dip Machine 150lbsx10, 150x10
V Bar Push down - 90x20

Side Lateral Raises - 15x10, 15x10, 15x10
Seated Shoulder DB Press - 35x10, 35x10, 35x9
Single Cable Deltoid Raise - 10x8, 10x10, 10x10, 10x10, 10x10
Front DB Raises - 10x10
Standing Bent Over Raises - 15x10, 15x12 (Had to go to work)



Day 25
Barbell Squats - 135x5 (warm up), 135x10, 135x10, 155x10, 175x5 (lost balance), 175x7
Barbell Step Ups - (Lunged upwards steps) 45x10, 95x10
Leg Press - 205x15, 205x15, 205x15, 205x15
Leg Extensions - 25x10, 25x10, 25x10, 25x10
Lunges - 30 feet
Seated Calf Raises - 90x12, 90x15, 110x10, 90x10, 90x10
Seated Leg Curl - 45x20, 45x20
Standing Bodyweight Calf Raises - x30, x15

[Zschnack87]

Two Days worth of workout log.

Day 29 - Chest

Incline DB Flyes - Warm Up Set - 20x10 (Slow)
Incline DB Flyes - 20x12, 20x12, 20x12, 25x10, 30x8
Flat DB Bench - 60x8, 55x8, 55x8
Incline DB Press - 40x10, 40x10, 40x10
Cable Crossover - 30x12, 30x12, 30x12, 30x12, 30x12, 40x10, 40x10
Hammer Strength Leverage Press - 90x15, 90x14, 90x10
Decline Barbell Press (Slow reps.) 135x10, 155x6

After the workout, did 6:20 mins on Elliptical. Did .5 distance.


---------------------------------------

Day 30 - Back

Close Grip Lat Pulldown - 115x12, 115x12, 115x10, 130x8
T-Bar Row - 70x10, 80x10, 80x10, 45x12
Leverage ISO Rows - 45 per hand, x12, 70x12, 90x12
Underhand Lat Pulldown - 100x12, 100x12, 100x12
One Arm Bent Over Row - 40 per handx10
Smith Machine Bent Over Row -90x10, 90x10, 90x10
Seated Narrow Grip Row - 115x10, 115x10, 130x10, 130x10, 145x10, 100x14, 100x10

After workout did 15 minutes on the Elliptical. Got around 1.2 distance.

[Zschnack87]

Day 31 - Arms
Rope Tricep Pushdown (Warm Up) - 70x10, 70x10, 70x19
Narrow Grip Bench - 95x12, 95x12, 95x12
Dip Machine - 150x12, 162x12, 175x10
V-Bar Push-down - 120x13, 130x12, 140x10, 90x15, 90x15
Lying Down Tricep Press - 25x12, 25x12, 25x12
Overhead Dumbbell - 35x10, 40x8, 35x10

Ez-Bar Curl - 65x12, 65x12, 65x12
DB Alt. Curls - 30x9, 25x7, 20x10
Reverse Curls - 45x10, 45x10, 45x10, 45x10, 45x10, 45x10
Machine Preacher Curls - 60x10, 70x12, 80x12, 85x10

Dip Machine Again - 150x15, 170x10, 180x10

Then I did a Walk/Jog Interval for 9 minutes on a treadmill and went .58 distance.

[Zschnack87]

Day 33 - Legs
Leg Extensions - 35 each leg x10, x10, x10, 40x8
Leg Press - 200x20, 225x15, 240x15
Bench Smith Machine Squats - 90x10, 110x10, 140x10, 160x10
Standing Calf Raises - 140x15, 90x10, 90x10
Regular Smith Machine Squat (deep) - 90x10
Seated Leg Curl - 50x20, 50x20, 60x15
Seated Calf Raises - 70x15, 80x15, 80x15, 80x15

Cardio: Walk/Jog Intervals 12 minutes - .58 distance



Day 34 - Shoulders
Standing Smith Machine Military Press - 70x10, 80x8, 80x7, 70x8
Side Lateral Raises - 15x10, 15x10, 17.5x8, 15x10
Front DB Lateral Raises - 12.5x10, 12.5x10
Double Handed DB Front Raises - 30lb (held by both hands)x10, 30x10
Bent Over Delt Raises - 15x12, 15x12, 20x10, 20x8, 17.5x10, 15x10, 15x10, 20x10
Cable Low Pulley Delt Raise - 10x10, 10x10, 10x10, 10x10, 10x10
DB Shrugs - 45x12, 50x12, 45x12, 45x12, 45x10
Bent over Delt Raises Again - 15x10, 15x10, 25x6

25 Pound Steering Wheel - 30 seconds, did it twice.

Did 10 minutes on Elliptical.

[Zschnack87]

Day 36 - Chest

Did a 5 minute warm up on Elipical before lifting.

Incline DB Press - 40x12, 45x8, 50x8, 55x3
Cable Flyes - 40x12, 40x10, 40x8
Leverage Press - 100x10, 120x7, 120x7, 100x10,
Barbell Bench Flat - 115x10, 115x8, 115x7
Straight Arm DB Pullover - 30x12, 35x12, 40x7
Incline DB Flyes - 17.5x12, 20x10
Cable Flyes (again) - 30x12, 30x10, 30x10
DB Decline Bench - 35x10, 35x10

Elpicial - 1.13 Distance - 13:00 time



Day 37 - Back

Warm Up Pulldown Machine - 100x12, 100x10
Reverse Grip Bent-Over Row - 90x10, 110x10, 110x10, 120x10
ISO Leverage Row - 90x10, 110x10, 110x10, 120x10
Smith Machine Deadlift - 90x15, 160x10, 180x10, 180x10, 200x10
Underhand Lat Pulldown - 100x12, 115x10, 130x10
Narrow Grip Pulldown - 115x6
Single Hand Pulldown - 55x8 (once for both hands)
T-Bar Row - 45x12, 70x10, 90x7, 45x12
Seated Rope Row - 100x10, 100x8, 85x10
Straight Arm Lat Pulldown Standing - 110x10, 110x10, 110x10, 100x10