this log will begin officially on May 6th, 2013 and end 20 weeks later on September 23rd, 2013
subscribe to this thread and stay tuned brahs.
current progress and regression:
September 2009
5'11"
125 lbs
10% bf
December 2012
6'1"
202 lbs
12% bf
after fracturing T1 (4 months sedentary)
April 2013
6'0"
180 lbs
14% bf
September 2013
???
Plan
Diet:
3500 cals
Fat: 75g
Protein: 300g
Carbs: 400g
Training:
Legs/Push/Pull
Day 1: Squat + Hamstring Accessory
DC Calf Raises x15
DC Seated Calf x12
Squat 5x5
RDL 3x6-8
Hamstring Curl 4x12-15
RP Ham Curl x15-20
Day 2: Press + Chest Accessory
Rotator Cuff Work
Overhead Press 5x5
DB Incline Press 4x6-8
Flat DB Press 2x8-10
Pec Deck 2x11-15
Push Downs 3x12-15
Overhead Ext. 3x12-15
Day 3: Back Width
WG Pull Downs 3x8-10
CG UH Pull Downs 3x10-12
Neck Pull Downs 2x12-15
DB Rear Delt Fly 2x15-20
Hammer Preacher 3x12-15
Spider Curls 3x12-15
Day 4: Deadlift + Quad Accessory
DC Calf Raises x15
DC Seated Calf x12
Deadlift 5x5
Extensions x15-20
Leg Press 4x8-10
Widowmaker x20
Lunges 3x10 each leg
Day 5: Bench + Deltoid Accessory
Rotator Cuff Work
Bench Press 5x5
Neck Press 4x10-12
Lateral Raises 4x12-15
Dec. Skull Crushers 3x12-15
Rope Push Downs 3x12-15
Day 6: Back Thickness
Underhand Rows 3x6-8
Dead Stop DB Rows 3x8-10
Pull Overs 2x12-15
WG Cable Rows 2x15-20
Concentration Curl 3x8-10
Rope Curl 3x12-15
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Thread: SamSix: My Journey
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04-28-2013, 06:19 PM #1
- Join Date: Aug 2011
- Location: California, United States
- Age: 29
- Posts: 11,821
- Rep Power: 2630
SamSix: My Journey
Last edited by SamSix; 04-30-2013 at 03:46 PM.
Master total
S: 585
B: 370
D: 605
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04-28-2013, 06:27 PM #2
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04-28-2013, 06:29 PM #3
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04-28-2013, 06:32 PM #4
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04-28-2013, 06:36 PM #5
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04-28-2013, 06:43 PM #6
- Join Date: May 2011
- Location: New Zealand
- Age: 30
- Posts: 15,278
- Rep Power: 54803
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04-28-2013, 06:45 PM #7
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04-28-2013, 06:50 PM #8
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04-28-2013, 06:52 PM #9
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04-28-2013, 06:55 PM #10
Good to see u back in the gym. a recap on the injury i knew u told me this. But i forgot
But ya you were squatting, correct?
You then went to descend, and what happened was that the bar caught the side spotters, you went down a bit more, then tried to squat it back up, or something like that.
So it kind of did a little bounce off of ur neck? something like that?
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04-28-2013, 06:58 PM #11
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04-28-2013, 07:19 PM #12
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04-28-2013, 08:15 PM #13
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04-28-2013, 08:26 PM #14
- Join Date: May 2011
- Location: New Zealand
- Age: 30
- Posts: 15,278
- Rep Power: 54803
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04-28-2013, 08:30 PM #15
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04-29-2013, 10:55 AM #16
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04-30-2013, 02:00 PM #17
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04-30-2013, 06:28 PM #18
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04-30-2013, 09:01 PM #19
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04-30-2013, 09:02 PM #20
um remember that challenge about a year ago i believe? yeah i think i won
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit"---Aristotle
I REP BACK
http://forum.bodybuilding.com/showthread.php?p=476414291#post476414291
youtube channel----http://www.youtube.com/user/dschnizzle24
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04-30-2013, 09:22 PM #21
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04-30-2013, 09:37 PM #22
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04-30-2013, 10:01 PM #23
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04-30-2013, 10:40 PM #24
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05-01-2013, 11:57 AM #25
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05-02-2013, 11:03 AM #26
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05-03-2013, 09:45 PM #27
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05-03-2013, 10:37 PM #28
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05-04-2013, 06:38 AM #29
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05-04-2013, 09:29 AM #30
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