From sandGUY to sandMAN...my wild ride to becoming HUGE!

[Sandguy]

I recently started lifting a little over 3 months ago. I was using Kethnaab's version of Rippetoe's Starting Strength program. I made some great gains, strength and sizewise, and have decided to move on. I'm going to be using a program I got out of of LSU1's journal. He wrote the exercises, but got the format from Spirit3530. So thanks to both of these guys. It's modified a little from the original setup to work w/ the equipment I have available to me. My old journal: http://forum.bodybuilding.com/showthread.php?t=998701.

Upper

Flat BB Press 4x5-10
Chins 4x5-6
Incline BB Press 2-3x8-12
Chest Supported BB Rows 2-3x8-12
BTN Press 2x8-12
Single Arm CG Cable Row 2x10-12
Incline DB Fly 2x10-12
Overhead Tri Ext 2-3x8-12

Lower

Sumo Deads 4x5-6
Back Squat 4x8-10
Standing DB Curl 3-4x5-10
Leg Curl 2-3x8-12
ss w/
Leg Ext 2-3x8-12
Incline Hammer Curl 2-3x8-12
Hypers 2x10-12
Reverse Crunch 2x10-15

OFF

Back/Shoulders

Longbar row 4x5-10
MP 4x5-10
BTN pulldown 3-4x8-12
Upright DB Row 3-4x8-12
WG Cable Row 3-4x8-12
Single Arm DB Lateral 2x12-15

Legs

Front Squat 4x5-10
SLDL 4x5-10
Leg Ext 2-3x10-12
ss w/
Leg Curl 2-3x10-12
Lunges 2x5-10
Calf Stair Raises 3x10-15
Hypers 2x10-12
Decline Crunch 2x10-15

Chest/Arms

Incline BB Press 4x5-10
Decline CGBP 4x5-10
Standing Hammer Curl 3-4x5-10
Standing Single Arm Cable Fly 3x8-12
Dips 3-4x12-15
Incline Curl 3x8-12
ss w/
Pressdown 3x8-12

I've started to get sick over the past couple days, but I plan to start tomorrow, sick or not!

[LSU1]

sweet. im in on this one!

[toefur]

subscribed =)

[Rudyy]

Heyyyyooooooo

[Jorday]

Looks good man. I'll be checking in.

[QoorbaL]

nice progression,subscribed

[Sandguy]

Thanks guys! I was running a 102.5 degree fever earlier and had the chills. Still feeling bad. Don't think I'm going to workout today. I did find out I weigh 175lbs today, and I hadn't had anything to eat all last night or today before being weighed.

[toefur]

If you have the flu or something then it is best to take a day off. A cold is one thing, but when you have a fever... I wouldn't be doing heavy lifting myself. Feel better soon bro

[LSU1]

damn man! you weigh two lbs more than me now. the bulk is on so im comin for ya sandman...

[impr]

You Sandguy I'm here. Get better man!

[Sandguy]

Originally Posted by toefur

If you have the flu or something then it is best to take a day off. A cold is one thing, but when you have a fever... I wouldn't be doing heavy lifting myself. Feel better soon bro

Thanks man. I know what you mean, I was thinking about lifting, but I knew it would be a bad workout before it got started. Plus my joints have been aching too, prolly wouldn't even be able to get a full contraction, or be in a ton of pain trying to get there. Lol. I'm feeling somewhat better now though, workout should be on for tomorrow.

Originally Posted by LSU1

damn man! you weigh two lbs more than me now. the bulk is on so im comin for ya sandman...

Haha, it's the heaviest I've ever been, I'm pretty happy about it. I was hoping for 180 though. I'm planning on losing a little weight for summer during the next couple of months through cardio and food portion control. I absolutely hate cardio too. What did you do for cardio during your cut? HIIT? Looks like that cut went well for you, looking ripped!

Originally Posted by impr

You Sandguy I'm here. Get better man!

Thanks man! I'm getting there, got some medicine. No more fever/chills, just quite a bit of drainage in my throat, going to try to hit it hard tomorrow.

[LSU1]

ya i do HIIT on off days and about 10 minutes of cardio an hour or so PWO.

i mainly though cut down the rest times during my workouts and just cut carbs a little and had a carb cutoff (except milk) at around 8 PM.

you gotta get some pics in here so we know what the sandguy looks like though...

[Sandguy]

Originally Posted by LSU1

ya i do HIIT on off days and about 10 minutes of cardio an hour or so PWO.

i mainly though cut down the rest times during my workouts and just cut carbs a little and had a carb cutoff (except milk) at around 8 PM.

you gotta get some pics in here so we know what the sandguy looks like though...

Thanks man. I took a couple pics today, I'll get them up eventually. I'll start doing cardio once I'm fully 100%. I think I might just die if I tried to do cardio today, that workout killed me.

Todays WEAK workout went from 2:05-3:00

Upper

Flat BB Press
Warmup:
95x10
115x8

150x8
150x8
155x8

Chins
BWx6
BWx6
BWx6

Incline BB Press(45 degrees)
125x8
115x4

Bent Over BB Rows
135x8
135x8

BTN Press
95x8
95x6

Single Arm CG Cable Row
30x12
40x10

Incline DB Fly
45 degrees-15x12
30 degrees-20x10

Overhead Tri Ext(changed which hand was on top each set)
40x12
40x12

I'm going to do a set less than what the program says for a couple weeks to reduce DOMS. Pretty good workout considering how sick I've been. Felt really weak, and I was. Flat BB went pretty well. Definitely quite a bit different using a narrower grip than what I used to. Could do 155 for all 3 worksets next time. Chins were surprisingly easy today, I felt I could've done 8 reps on all sets. Incline BB was horrible. Both sets felt so heavy. I think that flat BB kinda took it out of me. My bench was set at 45 degrees. I was really feeling my shoulders. I'm going to start doing them at the next setting below 45 degrees my bench goes to(around 30 degrees I'd say). I planned on doing chest supported BB rows, but it didn't workout too well. I tried them off the bench set on a 45 degree incline but the incline made it hard to reach the bar and the legs of the bench kind of got in the way of the bar as I lowered it. I might try putting some plates under the front leg next time and do it like that. Anyone have any other suggestions how I could do chest supported rows? BTN presses were pretty crazy. My first time doing them. I brought the bar down to the middle of my head. Smoked my delts! Cable rows weren't too bad. Need to work on using my back/lats more, I felt a bit of a burn in my biceps once I was finished w/ them, especially my left bicep. Flyes weren't bad, I'm going to go w/ the 30 degree setting on the bench, 45 degrees really made me feel my shoulders. Overhead DB Tri extensions went ok. I switched which hand was on top/bottom each set. I felt the burn in my left tricep more after both sets. I didn't let my elbows flare out though so I was pretty happy w/ that. Debating whether to just go w/ single arm OH DB extensions next time. I worry so much about getting my strength equal on each side of my body, maybe too much. I'm liking this new workout so far. I'll definitely like it once I start to feel better and get my strength back. I could go heavier on most of the exercises, gotta get used to the new exercises and higher reps. No more fever, just a lot of drainage still. Leg day tomorrow!

[LSU1]

awesome first workout man! kinda lame that it had to happen when you were sick, but it will only get better from here.

1) with the incline BB, thats why i liked using machines (HS and smith) for my second pressing movement to take the stabilizers out of the equation, easier to focus on form

2) On the rows, definately drop the weight if you have to to ensure good form

3) ya, btn presses destroy my delts. absolutely my favorite shoulder exercise

[Sandguy]

Thanks again for the program man. You think 30 deg. should be enough of an incline to work my upper chest pretty well?

[LSU1]

30 degrees is perfect. definately not any higher than that or it works too much shoulders. in my experience, relying mainly on incline movements has resulted in the best chest development for me.

[Rudyy]

Its your first day back and recovering from being sick. No biggie. Keep it up.

[Sandguy]

Thanks bro. I have a feeling lower body is going to be hell tomorrow.

[rebs924]

Originally Posted by LSU1

3) ya, btn presses destroy my delts. absolutely my favorite shoulder exercise

i always thought that behind the neck anything is bad for ya

[LSU1]

Originally Posted by rebs924

i always thought that behind the neck anything is bad for ya

common misconception. its not something i would recommend going heavy on (ie low reps). when done under control it is perhaps the best shoulder developer ive ever used. as long as you have the shoulder flexability (some do, some dont) its a great movement.

[impr]

Originally Posted by LSU1

common misconception. its not something i would recommend going heavy on (ie low reps). when done under control it is perhaps the best shoulder developer ive ever used. as long as you have the shoulder flexability (some do, some dont) its a great movement.

I agree with this. If I do it, I usually use this as a second shoulder press movement. Nice and controlled with a weight you can rep clean and smooth. No jerking or fast movements. I found that stretching the shoulder between sets helps too.

Sandguy (man? ) looks good especially for being sick. I am almost at the end of my journal too. I may need to make a new one to keep up with ya Rest up and lift some!

[Sandguy]

Today's workout went from 11:13AM-12:01PM.

Lower

Sumo Deads
Warmup:
135x10
185x8

225x6
225x5
225x5

Back Squat
215x8
215x8
215x8

Standing DB Curl
26x10
26x8

Leg Curl
ss w/
Leg Ext
50x12---------50x12
60x9----------70x12

Incline Hammer Curl
23x10
26x7

Hypers
BWx10
BW+10x10

Reverse Crunch
BWx12
BWx15

I'm sick of typing a book for my comments after every workout so I'm going to shorten it.

Overall workout was great today. Still feeling like a cookie....real crummy. Even worse than yesterday.

Sumos-felt good but need to get used to them. Hands got sweaty toward the last few reps on 2nd & 3rd sets. Double overhand grip.

Back Squat-legs were kinda worn out from sumos. Try doing slower reps next time.

DB Curl-pretty solid. May try doing all reps w/ one arm then switching to other arm to make sure I'm not cheating. Form felt good though.

Superset-toes straight ahead. Made my legs feel like they were in quick sand. Leg extensions were easy, raise the weight on them, gonna lower weight a little from 60lbs on leg curls though. Waist kept popping up off bench w/ 60lbs. Any tips to keep this from happening?

Incline Hammer Curls-see DB curl above. Bench set about 60 deg. Two failed attempts to get leg high enough to step over bench to sit down to do them, third time was the charm though, superset got me!

Hypers-first time doing them. Need to get used to them. Used incline bench set on about 45 deg.

Reverse Crunch-on flat bench. Big stretch on stomach/abs every rep. Good burn, felt great.

[Rudyy]

Good looking sumos and squats. Once you get to 100%, the weights will just shoot back up.

Originally Posted by Sandguy

Still feeling like a cookie....real crummy. :

I see what you did there.

[Sandguy]

Originally Posted by impr

I agree with this. If I do it, I usually use this as a second shoulder press movement. Nice and controlled with a weight you can rep clean and smooth. No jerking or fast movements. I found that stretching the shoulder between sets helps too.

Sandguy (man? ) looks good especially for being sick. I am almost at the end of my journal too. I may need to make a new one to keep up with ya Rest up and lift some!

Thanks man. Being sick sucks, it had been a while since I'd been sick last, forgot how bad it was. Great timing for it since I planned on starting this new program too. Let me know when you make a new journal.

Originally Posted by Rudyy

Good looking sumos and squats. Once you get to 100%, the weights will just shoot back up.



I see what you did there.

Thanks bro.

[LSU1]

nice job man. im really liking the way this routine is layed out. i may start on it sooner rather than later, lol...

[Sandguy]

Thanks bro. I really like it too. Very anxious to see the results, feeling like they'll be great results. When had you planned on starting the routine?

[LSU1]

ahhhhh not too sure. i think ill likely give this routine another 5-6 weeks and then hit up the new routine. i like the way it fits into the traditional week and i love the way it is setup

[Sandguy]

Thats cool man. I have a feeling I'm going to hurt myself eventually after the leg curl/ext superset. By trying to step over the bench to have a seat for those incline curls. It was a real chore today atleast, once I finally got my foot over the bench, my foot that I stepped over w/ gave out and I rolled my ankle a little when I stepped down. Lol

[Sandguy]

I know today was supposed to be taken off, but I was too sick to workout Sunday. It kinda screwed up how I wanted my workouts to be scheduled. I want Sundays to be the upper day. I'm going to do legs tomorrow and chest friday, then I'll be all caught up.

Today's workout went from 7:55-8:37PM.

Back/Shoulders

Longbar row-strict, no moving of upper body
Warmup:
35x10
60x10

80x10
90x10
100x10

Standing MP-strict
Warmup:
60x10

100x10
100x7
95x6(right heel came off the ground a little in the last rep)

BTN pulldown
55x10
70x10
100x7(form broke down)

Upright DB Row-DB's at sides, straight up side of body to top of abs
20x12
23x10
26x12

WG Cable Row-body still, no rowing motion
50x10
60x12

Single Arm DB Lateral-arms straight up until the last rep or 2
13x12
10x15

Great workout! Lots of DOMS in lower trap area from Monday I'm guessing, wasn't sure how tonight was going to go.

Longbar row-good burn in middle back. Alternated which hand was on top each set. Sharp pain in left elbow if I let the bar fully extend my arms to lockout so I kept a tiny bend in elbows and started the pull w/ my back.

MP-pretty good. I tried to take off the 2.5lb plates after the 2nd set and start right in on the next set. Couldn't even get one rep w/ 95. Waited about 60 seconds, then lifted.

BTN pulldown-never done these before, felt really awkward. Didn't really feel a burn anywhere. Going to switch them out for front pull downs.

Upright DB Row-felt great. Delts/lower traps were on fire.

WG Cable Row-upper back was burning so bad. Held it on the 2nd set for a 3 count.

Single Arm DB Lateral-delts were dundy!

Lots of DOMS in legs today. Went for a bicycle ride today too. Rode a little over a mile in 6 minutes or so. Didn't keep an exact time. Planned on going for 2 1/2 miles but quads were killing me. I know if I would've went much farther I would've ended up walking my bike back home. I'm not planning on anything spectacular out of legs tomorrow, but I'll try.

EDIT:going to start loading creatine tomorrow and start doing cardio.

[Rudyy]

Good looking workout.

Is your strength down alot from after the break and being sick?