Gympunk's Journal!!!!

[gympunk]

Hey! I'm 5'9.5" 171 29 yo, been training about 7 years, gained 30+ pounds..... Slide show from Oct &Dec...
http://f1.pg.photos.yahoo.com/ph/sha...BB+oct&.view=t



2/12/04
13 MIN 1.89 MI Stairclimber

***** CIRCUIT **********
** Med Grip Pull Ups: 4 sets@ 8 reps
** Bent over Cable BB row: 3 sets@ 90 lbs 12 reps
** Cable BB Shrugs: 90/110/120/120 (drop to 90) 15 reps

Straight Arm DB Pullovers: 70/70/80/80/80 15>5 reps
Weighted Bench Crunches: 35 lbs 4 sets 12 reps

Power Rack BB Shrugs: 140/140/160/160 (drop to 90) 8>5 reps
T-Bar Rows: 50/70/70/50 10>7 reps
Dip Station Leg Lifts: 3 sets @ 12 reps
Smith Machine Shrugs:
Behind the Back: 110/110/90/90 7reps
Front Shrugs: 110/160/160 (drop to 90) 15-8-8-12 reps.......

[Heisman]

Good job starting a journal. What are your goals?

[gympunk]

I need to continue to gain LBS & finetune on my upper body, get my BF% down alittle & Get Fkkn motivated to stick w/a Leg routine (my weakness) to help gaining Lbs overall!! Also need to straightedn out my diet: less crap &more protein, good carbs....
Here's some recent workouts:

//// Bi/Tri/Traps //////
2/8/04
70 min.
1.67 mi 12min stairmaster

Inclined DB Curls: 40/40/45/45/45/ 10>6 reps
French DB Press: 40/45/45/ 15 reps
DB Shrugs: 40/60/65/70/70/80 15>5 reps
Bench Dips: 50/60/70/70/80 15>5 reps
Reverse Grip BB Curls: 70/70/70 8>5 reps
Thors DB Curl: 20/20/20/20 10 reps

-- CIRCUIT----
Chin Ups: 3 sets @ 10 reps
EZ Curl Cable Push-Down: 3 sets 130 (drop to 90) 10 reps ea
One Arm Cable Curls: 50/50 8 HARD/FORCED reps!
Hanging Leg Lifts: 3 sets 10 reps

*Smith Machine Shrugs:
*Behind The Back: 110/110/90/90 8 reps
*Front Shrug: 110/110/ 140/140(drop to 90) 12 reps
Behind the back BB Curl: 70/70/70 12 reps
-------------------------------------------------------

***BACK LIFTING AFTER A COLD*****
2/7/04

///Chest/Back/Delts/////

10 min 1.47 mi stiarmaster

Flat DB Presses: 50/55/65/70/70/75/75 15> 5 reps
One Arm DB Row: 50/65/70/70/75/75 15>5 reps
Delt DB Laterals:
Front 25/25/25 12 reps ea
Side: 20/20/25/25 10 reps ea
Back: 15/15(drop to 10)/15(drop to 10) 7 reps ea
Declined BB Press: 90/140/140/140(drop to 90)@15,5,4,3>10 reps
Weighted Bench Crunches: 3 sets 35lbs, 15 reps
Wide Grip T-Bar Row: 45/70/70 12>7 reps
Front Delt Plate Lift: 3 set 45lb plate 10 slow reps

-------------------------------------------------------
1/31/04

//// CHEST/TRI ////

Flat DB Press: 55/65(drop to 40)/65(drop to 40)/75/75/75
15>5 reps
Weighted Bench Dips: 50/60/60/70/70 12>7 reps
Weighted "V" Crunches: 25/25/35/35 15 reps
Inclined DB Press: 55/55/60/60 7 reps
Seated One Arm DB xt: 50/50 8 reps ea. arm
Dip Station Leg Lifts: 2 sets @ 15 reps
French Press DB: 65/65 10 reps (finished off with unweighted bench dips 2 sets 10 reps)


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

1/27/04
/// BI/TRAP//////////
50 MIN

***CIRCUIT***
*Alt Seated DB Curls: 30/35/40/45/45/50/50 15>5 reps
*DB Shrugs: 40/55/60/65/70/70 15>8 reps
*One Arm DB Rows: 45/55/60/60/65 15> 5 reps

Reverse Grip BB Curls: 65/65/65 8 reps
Med Grip Pull ups: 3 sets @ 6 reps
Reverse Grip Cable BB Curl: 70/70 10 reps

--- 1 set ea.--------
Cable BB Curl: 130 lbs 7 reps
Cable BB Shrug: 160 lbs 10 reps
Cable BB Rowl: 130lbs 12 reps

Smith Machine Behind/Back Shrug: 90/110/110/90 8 reps
Smith Machine Behind BB Shrug: 90/110/130/130 12 reps

[gympunk]

2/14/04

//// CHEST/DELTS/////

1.6 MI 10 MIN STAIRCLIMBER
50 min workout

Inclined DB Press: 50/55/60/60/60 15>5 reps
DB Delt Flyes:
Front: 25/25/20/25 12 reps
Side: 25/25/20/20 10 reps

Seated Arnold DB Presses: 45/45/45 10 >7 reps
Dip Stand Leg Lifts: 3 sets @ 12 reps

Declined BB Bench: 140/140/120/120 (drop to 90,10 reps) 6 reps
Rear Delt DB Flyes: 10/10/10/12/12 8>5 reps
Front Delt Plate Fly: 45lb plate 2 sets @ 8 slow reps

[gympunk]

2/16/04

////BI-TRI//////////
1.8 mi. 13 min Stairclimber

Inclined DB Curls: 40/40/45/45 10>5reps
Bench Dips: 40/45/45 12 reps
Thors Hammer DB Rotations: 20/20/20/20 12 reps
Reverse Grip BB Curls: 70/70/70/70 8>5 reps

Chin Ups: 4 sets 8>5 reps
Cable BB Push Down: 130/130/130(drop to 90) 10 reps
Cable BB Curls: 130/130 8 reps
Cable Reverse Grip Pull Downs: 110/110/90 8 reps

Seated French DB Press: 60/75/75 7 reps
Weighted Declined Crunches: 3 sets @ 25 lbs 12 reps

[damn y_all]

looking good, solid workouts!

[Heisman]

You are doing a lot of sets. Ever think about cutting it back a bit.

[gympunk]

Originally posted by Heisman
You are doing a lot of sets. Ever think about cutting it back a bit.

You're probably right, the thing is I get stir-crazy between sets! The 1st couple sets are usually high rep warm ups though...Like to go-go-go!! Here's today's short 45 min workout w/fewer sets!

//////Back/Chest/////////

9 min 1.6 mi Stairmaster

Inclined DB Press: 50/55/60/70/70(drop to 35) 15>5 reps
Flat DB Press: 70/70/80/80(drop to 40 ) 8>5 reps
One Arm DB Rows: 50/55/60/70/70/70 12>5 reps

--CIRCUIT---
--Med Grip Pull Ups: 3 sets @ 5 reps
--Cable BB Row: 110/110/130 10 reps
--Narrow Parallel Grip: Pull Ups: 2 sets @ 8 reps
--Dip station Leg Lifts: 4 sets @ 12 reps

Straight Arm DB Pull Overs: 75/75/75 10 slow reps

[gympunk]

/// Bi/Tri/Traps////////


---CIRCUIT--------
--Inclined DB Curls: 35/40/40/45/45/45 12>6 reps
--Reverse Grip BB Curls: 70/70/70/70 7 reps
--DB Shrugs: 40/50/60/60/70/75 12>6 reps
--Weighted "V" Sit ups: 3 sets @ 25lbs 15 reps

French DB Xt: 60/65/70/75 12>6 reps
Thors Hammer DB Rotations: 20/20/20 (drop to 12/20 (drop to 12/ 12 reps
Weighted Bench Dips: 60/60/70 10 reps
Dip Station Leg Lifts: 2 sets @ 12 reps

Smith Machine Shrugs.....
Behind The Back: 90/90/110/90 7 reps
Front Shrugs: 110/110/180/180 12>5 reps
Chin Ups: 2 sets @ 5 reps

[Heisman]

Regular dips are a lot better than bench dips. Why do you use circuits? You would most likely see better results if you didn't use them.

[gympunk]

Originally posted by Heisman
Regular dips are a lot better than bench dips. Why do you use circuits? You would most likely see better results if you didn't use them.

I throw in regular dips, but I should try them weighted. I actually enjoy weighted bench dips though... You're right, I guess for packing on some mass circuits aren't the best... I like the feeling of working either complimetary or opposite groups togetherl & keeping my heartrate up sometimes....

[Heisman]

Originally posted by gympunk
I throw in regular dips, but I should try them weighted. I actually enjoy weighted bench dips though... You're right, I guess for packing on some mass circuits aren't the best... I like the feeling of working either complimetary or opposite groups togetherl & keeping my heartrate up sometimes....

Keeping your heart rate up is for losing weight, not gaining it!!!

[damn y_all]

Originally posted by Heisman
Keeping your heart rate up is for losing weight, not gaining it!!!

But it is good to build endurance for athletics, versus just getting bigger muscles, you need a balance. Good routines Gympunk, you work your balls off man!

[Heisman]

Originally posted by damn y'all
But it is good to build endurance for athletics, versus just getting bigger muscles, you need a balance. Good routines Gympunk, you work your balls off man!

I don't think he said that he was an athlete. If he did, then my bad. Cardio would be better for endurance anyway IMO.

[gympunk]

//// CHEST/DELTS///////////

13MIN 1.7MI Stairclimber

Inclined DB Press: 50/60/60/70/70 12>5 reps
Flat DB Press: 75/75/75 8>5 reps
Delt DB Laterals:
Front: 20/20/25/25/25 10 reps
Side: 20/20/25/25/20 8 reps

Seated Arnold DB Presses: 45/45/50/50 10 reps
Rear Delt Laterals: 5 sets 12 (drop to 10) 10 reps
Front Delt Plate Lift: 45lb plate 3 sets 8 slow reps

Smith Machine Military Press: 3 sets 70lbs 8 reps
Dip Station Leg Lifts: 3 sets 12 reps

[gympunk]

//// BACK ///////

1.69 mi. 11 min stairmaster

Seated Cable Row:
78/112/125 (drop to 78)/137(drop to 112)/137(drop to 112)
15 > 7 reps
Pull Ups:
Close Parallel Grip: 2 sets @ 8 reps
Dip Station Leg Lifts: 3 sets @ 10 reps
Med "Regular" Grip: 2 sets @ 6 reps

Dead Lifts: 140/160/160/160 10> 5 reps
One Arm DB Rows: 3 sets @ 55 8 reps
Bench "v" Crunches: 3 sets @ 8reps

[Heisman]

If I were you I would get rid of the Arnold Presses since they can be hard on your rotator cuffs and you have far too many shoulder exercises anyway.

I would do close grip chin ups instead of parallel grip, but whatever works for you.

[sfgiants13]

You are doing quite a bit of sets. Cut back a bit like Heisman said.

[gympunk]

Hi...sfgiants13, I'm trying to take Heisman's advice & cut down on my sets. I just get rolling @ the gym though, hard to take it slow!

//// Bi-Tri /////////

13 min 1.9 mit starimaster

Inclined DB Curls: 35/45/45/45 12>7 reps
Dip Station Tri Dips: 2 sets @ 15 (warm-ups)
Seated French DB Press: 55/65/75/75/75 15>5 reps

Reverse Grip BB Curls: 80 lbs 3 sets @ 8 reps
Thors Hammer DB Rotations: 4 sets 20 (drop to 12) 15 reps
Close Grip BB EZ Curls: 3 sets 80lbs @ 8 slow reps
Weighted Flat Bench Crunches: 2 sets @35lbs 12 reps...

---- CIRCUIT------
Cable Tri EZ Curl Pushdown: 130/130/140/150 10>8 reps
Chin Ups: 3 sets @ 8 slow reps
Reverse Grip Tri Pulldown: 110/90 10 reps
Weighted Declined Crunches: 3 sets @ 15lbs 10 reps

[gympunk]

Anybody want to yell @ me because I've been blowing off my leg days? that's my weakest point!


///// CHEST/DELTS//////////

1.7MI., 11 MIN ON STARICLIMBER

Declined BB Bench: 90/140/140/140/90 @ 12/7/5/3/10 reps
Hanging Leg Lifts: 4 sets @ 15 reps (between sets)
Flat BB Bench: 110/130/130/ 130 @ 12/8/8/6 reps
Bench "V" Crunches: 3 sets @ 12 reps (between sets)
Arnold DB Presses: 3 sets @ 45lbs 10/8/7 reps
Back Delt Laterals: 3 sets @ 12lbs 10 reps
Dip Station Leg Lifts: 3 sets @ 10 reps (between sets)
Smith Machine Seated Military Press: 4 sets @ 70 lbs 7 reps ea.

[Heisman]

The legs are the most important bodypart to train. You use them more than anything else in real life. Training them will produce tons of hormones that will help your other bodyparts. Also, why don't you conserve some energy by doing less sets for the upper body and use it for the lower body.

I will not post in here again until you work your legs.

[gympunk]

Originally posted by Heisman
The legs are the most important bodypart to train. You use them more than anything else in real life. Training them will produce tons of hormones that will help your other bodyparts. Also, why don't you conserve some energy by doing less sets for the upper body and use it for the lower body.

I will not post in here again until you work your legs.

Sweet Jesus, OK OK! I'll do my legs!

[gympunk]

//// LEGS!!! /////////

11 min, 1.7 mi Stairclimber

Quad Machine XT:
75/135/150/150/150 (drop to 100) 15> 8 reps
Laying Ham Curl Machine:
100/120/120/140/140(drop to 100) 15> 5 reps
Seated Leg Press:
270/320/320/340/340/340 20> 5 reps
Hanging Leg Lifts: 4 sets @ 20 reps
Hack Squat:
4 sets @ 180 lbs 10> 5 reps
Standing Calf Machine:
4 sets @ 160 10 reps
Bench "v" Crunches: 4 sets @ 15 reps

[Heisman]

A real leg workout involves real squats.

[gympunk]

My gym only has 1 squat box & it was in use the whole time!

[Heisman]

You don't need a box for squats.

[gympunk]

I just realized there's another Squat rack at my gym....I can use it next time...

/////// DELTS/ABS/////////

1.5 mi 10 min stairmaster

Seated Arnold DB Presses:
40/45/50/50/55 15>5 reps
Dip Station Crunches: 4 sets @ 12 reps
Delt DB Laterals:
Front: 20/20/25/25/25 10 > 5 reps reps
Side: 20/20/25/25/25 10 > 5 reps
Back: 10/12/12/15/15 10>7 reps
Declined Weighted Crunches: 3 sets @ 10 reps 15lbs med. ball
Smith Machine Military Press:
70/70 7 reps
90/90 5 reps
70 8 reps
Bench "V" Crunches: 3 sets @ 15 reps

[Heisman]

I strongly suggest you do regular dumbell presses instead of arnold presses. Arnold presses can mess up your rotator cuffs.

[gympunk]

//// BI'S////////

10 MIN 1.7 MI. STAIRMASTER

Inclined DB Curls: 35/40/40/40 10> 7 reps
Reverse Grip BB Curls: 65/70/70/65 7 reps
Thors Hammer DB Rotations: 5 sets @ 20lbs, 12 reps
Standing DB Curls: 45lbs 4 sets 8>4 reps
Dip Station Leg Crunches: 3 sets @ 15 reps
Close Grip Chins 4 sets 8>4 reps
EZ Curl BB Curls: 3 sets @ 85 lbs 10 > 7 slow reps
Weighted Bench Crunches: 3 sets @ 35lbs 12 reps

[Heisman]

You are still doing far too many sets IMO. Just do some heavy weighted chins, barbell curls, and hammer curls during your next two bicep workouts and see if all the weight goes up on the second one.