Jiacs Journal

[jiacstrap]

I got my journal in the gym, but I can keep better organization and comments in this one. Plus get some advice.

Right now im 6 foot, 17 years old, 165, bulking. Senior in hs, just got done wrestling and soccer, now its baseball and bodybuilding.

Just renewed my gym membership for 3 months.

[jiacstrap]

Thursday, 3/18/04

2:30 on bike
Squats- 45x6, 135x6, 135x8, 155x8, 185x4
worked on a closer stance them im used to to hit the quads better
SLDL- 45x6, 135x6, 135x6
add a set next time
leg ext- 90x12, 100x12, 110x12, 110x12
strength surprised me
leg curl- 70x12, 90x12, 100x12, 100x12
crazy strength increase
Rotary calf(machine)(8)- 110x15, 130x15, 150x15
Seated Calf (lowest setting)- 45x15, 70x15

Took about an hour

Decent workout for my first leg workout in like 4 months. Eventually I want to work legs twice a week, one session Squats, the other SLDL becuase it is baseball season and I can hit my legs whenever I want, as hard as I want

[Heisman]

You only need to do legs once a week.

I would do regular squats with a wide stance front squats to hit the quads instead of the leg extensions.

[jiacstrap]

Friday, 3/19/04- Delts/Traps

Military Press- 45x , 65x12, 75x10, 75x8, 75x8
DB Military- 30x10 30x8 30x10 30x10
Rear Delt DB Raise- 12x6, 10x8 10x8 10x8
Front DB raise- 15x10 15x10 15x10
rear delt fly- 50x12, 50x12, 60x12, 60x12
BB Behind back shrugs- 45x12, 95x15, 115x15, 115x15
Machine Shrugs- 90x15, 180x15, 180x15

hour and half, took a 10 min break in between delts and traps though.

- Heisman: I hav edone wide stance squats since I started lifting two years ago, there not nearly as good as a closer stance for bodybuilding. Overtime can hurt your symmetry, I love leg ext. and that gives my quads the best pump. I do them with a pause at the top with good form. Why not do legs twice a week? Your not giving me any reasoning here, just blank statements.

[Heisman]

Originally posted by jiacstrap
Friday, 3/19/04- Delts/Traps

Military Press- 45x , 65x12, 75x10, 75x8, 75x8
DB Military- 30x10 30x8 30x10 30x10
Rear Delt DB Raise- 12x6, 10x8 10x8 10x8
Front DB raise- 15x10 15x10 15x10
rear delt fly- 50x12, 50x12, 60x12, 60x12
BB Behind back shrugs- 45x12, 95x15, 115x15, 115x15
Machine Shrugs- 90x15, 180x15, 180x15

hour and half, took a 10 min break in between delts and traps though.

- Heisman: I hav edone wide stance squats since I started lifting two years ago, there not nearly as good as a closer stance for bodybuilding. Overtime can hurt your symmetry, I love leg ext. and that gives my quads the best pump. I do them with a pause at the top with good form. Why not do legs twice a week? Your not giving me any reasoning here, just blank statements.

I was kind of vague.

I was kind of in powerlifting mode when I said to do squats with a wide stance. For bodybuilding you want your legs to be about shoulder width apart, although you should go narrower for the outer parts of your legs and wider for the inner parts of your legs.

The pump you get from leg extensions doesn't mean anything. You could do 30 pushups and get a pump in your chest but is that a good workout? Of course not. The same goes for soreness- it means nothing.

Have you ever tried front squats? Leg extensions can give your knees problems over time, and if you try front squats you will see how much they work your quads. You could make a thread asking which one is better for bodybuilding.

I believe, along with many others, that each body part, when hit with high intensity, should only be trained once a week. If you go really heavy with squats ass to the grass you probably won't recover enough to do them again a few days later. When you hit each body part once a week, you can destroy it without fear of overtraining unless you really over do it.

Instead of front raises, you should probably do side laterals to target the side head of your shoulder. The shoulder has three heads: front, side, and rear. The front gets hit with front raises AND all pressing movements that are done at an incline. The higher the incline the more the front delts are used, with military presses destroying them. The side of the soldier is best hit with side laterals, although pressing movements do hit it to a certain extent. The back of the shoulder is best hit with bent over laterals and heavy rows. You could also get rid of one of the shoulder presses and do cuban rotations at the end of the workout instead. Cuban rotations will keep your rotator cuffs happy.

I hope this clears things up. Sorry for being vague before.

[jiacstrap]

Originally posted by Heisman
I was kind of vague.

I was kind of in powerlifting mode when I said to do squats with a wide stance. For bodybuilding you want your legs to be about shoulder width apart, although you should go narrower for the outer parts of your legs and wider for the inner parts of your legs.

The pump you get from leg extensions doesn't mean anything. You could do 30 pushups and get a pump in your chest but is that a good workout? Of course not. The same goes for soreness- it means nothing.

Have you ever tried front squats? Leg extensions can give your knees problems over time, and if you try front squats you will see how much they work your quads. You could make a thread asking which one is better for bodybuilding.

I believe, along with many others, that each body part, when hit with high intensity, should only be trained once a week. If you go really heavy with squats ass to the grass you probably won't recover enough to do them again a few days later. When you hit each body part once a week, you can destroy it without fear of overtraining unless you really over do it.

Instead of front raises, you should probably do side laterals to target the side head of your shoulder. The shoulder has three heads: front, side, and rear. The front gets hit with front raises AND all pressing movements that are done at an incline. The higher the incline the more the front delts are used, with military presses destroying them. The side of the soldier is best hit with side laterals, although pressing movements do hit it to a certain extent. The back of the shoulder is best hit with bent over laterals and heavy rows. You could also get rid of one of the shoulder presses and do cuban rotations at the end of the workout instead. Cuban rotations will keep your rotator cuffs happy.

I hope this clears things up. Sorry for being vague before.

Yes, I used to be in powerlifting mode and loved wide stanced squats. Now its bodybuilding for me because wrestling is over. I have some nice vascularity on my quads, and im almost positive it has came when I added leg extensions. As for front squats I was going to give them a try when I did legs twice a week on the day that I do deadlifts. That makes me feel better about them too.

Leg extensions FOR ME hit the vastus medialis (spelling) I beieve thats the muscle on the inner side right above your knee cap like no other exercise for me.

For front raises and side raises. Your right, but I never did front raises in my life til yesterday, always did lateral raises wanted to give that a try, and usually I have rear delts on back day and I am going to move it there soon probably.

In some of my muscle groups I got my best gains from training each muscle twice a week. I don't know if it's becuase of all the sports I have played throughout my life, but I can't get my bi's sore and my quads/chest usually take 2 days to feel soreness but only last 3-4 days usually. So right now im trying to hit each muscle every 5-6 days. Cause thats what I believe in. I want to start working legs twice a week and one workout focus more on hams the other more on quads.

Your first post I was dissapointed and angry towards, but this one was a lot better and productive. Thanks a lot for the help, good stuff

[Heisman]

Soreness truly is not a good indicator as to whether or not you have had a good workout. I don't know the exact scientific reason, but think about it like this:

Advanced trainers hardly ever get sore, unless they try something new.

You could do 50 squats at a light weight and you would get sore, but we both know that doing 50 rep sets won't be that productive.

If you don't believe me, or if you just want a second opinion, you could make a thread about whether or not soreness means your workout was good. You could also run a search; I'm sure this question has been asked before.

I will try to never be vague again in any post I ever make anywhere.

[SoG]

If you're interested in a routine that hits all of your muscles, do a search for doggcrapp's DC routine. Many people have had awesome success with it!


-Dave

[jiacstrap]

Originally posted by Heisman
Soreness truly is not a good indicator as to whether or not you have had a good workout. I don't know the exact scientific reason, but think about it like this:

Advanced trainers hardly ever get sore, unless they try something new.

You could do 50 squats at a light weight and you would get sore, but we both know that doing 50 rep sets won't be that productive.

If you don't believe me, or if you just want a second opinion, you could make a thread about whether or not soreness means your workout was good. You could also run a search; I'm sure this question has been asked before.

I will try to never be vague again in any post I ever make anywhere.

DOMS aren't everything, but I think they are a good indicator- http://www.aminoactive.com.au/doms.htm Your right though, just because I don't have any DOMS doesn't mean it is optimal to train that muscle group again, good point.

[jiacstrap]

Originally posted by SoG
If you're interested in a routine that hits all of your muscles, do a search for doggcrapp's DC routine. Many people have had awesome success with it!


-Dave

Different way of thinking, interesting. But I don't agree with a lot of his principles.

[SoG]

Originally posted by jiacstrap
Different way of thinking, interesting. But I don't agree with a lot of his principles.

Check out Trapazollo's (sp) journal; this guy adhered to DC's training principles on a cut and actually gained strength, possibly muscle mass!

Good luck in whatever path you choose!!!


-Dave

[jiacstrap]

Saturday- Forearms and calf work at baseball

[jiacstrap]

Did a good tricep workout at baseball on Saturday

Bi's, Back, Delts

BB Curl- 70x6-8x3
Seated DB Twist Curls-25x6-8x3
Preacher Bar Curls- 20 on each sidex6-8x2 Then one set of a pyramid burnout adding 5's

Reverse Grip BB rows- 95x6-8x3
Seated Cable Row- 90x12x2, 100x12
DB BO Rows- 35x12, 35x10x2

DB military Press ss/ DB Lateral Raises- 30x8/15x8, 35x8/12x3

Plate Shrugs- 45x12
Machine Shrugs- 2 45's each sidex15x2
Plate Shrugs- 45x12

Delts were fried after this, I did bi's first this workout to mix things up, I like working them after back though. Next workout im going to do back, delts, bi's, then traps in that order. For delts I will drop the superset and do 3 exercises and some rear delt/rotator work. Workout was about an hour and 15 minutes, pretty good I thought.

I can't do preacher curls on the preacher bench so I just used the bar, I can't feel them that good on the preacher bench. Im going ot use the reverse grip on the BB rows for a little bit, it felt a lot different then the overhand grip. I gotta get some lats though. My back is very defined and ripped, but no width at all.

Back/Delt/Bi's/Traps
Legs
Chest/Tri

Thats my new split for now.

Any comments?

Today I got in about 150g of protein, need a little more then that.

[Heisman]

Why haven't you posted in a week?

Would you consider doing delts with legs?

[jiacstrap]

Originally posted by Heisman
Why haven't you posted in a week?

Would you consider doing delts with legs?

Been thinking about my split and how im going to do it with baseball.

I think im going to do Chest/Tri on the weekend, then the monster back/bi/delt/trap day on a weekday where I think is best to not interfer with my baseball games. I can lift legs whenever so that will be during a weekday. I kinda liked the big back/delt/bi/trap day though.

BTW im so skinny right now. My stomach has been really feeling wierd the last couple days and I think its from the schools milk tasting funny. So im going to stop drinking that and see how it goes. Right now im cooking some bacon before I go to bed. You don't know how bad I need some bodyfat. These sports are killing me, I don't do any planned cardio. I don't think my metabolism is that fast either, just so many sports year round.

[jiacstrap]

Wednesday, March 31st, 2004

Visited a college today, got the day off of school and baseball and got a good chest workout in!

DB Flat: 40x10, 45x8x3
Incline BB: 95x8, 95x6x2
Incline DB Flies: 20x8, 25x8x2
DB Pullovers: 20x10, 25x10
Cable Crossovers: 40x8, 45x8x2
Crunch machine: 95x15 ss/ reverse crunchesx15

[jiacstrap]

Thursday, April 1st, 2004

Deadlifted: 480x3

























































APRIL FOOLS

Did a lower back workout,

Deadlift: 135x10, 185x3, 225x3, 225x3
Glute Ham Raise: 25x15, 25x15, 25x15

The GHR's burned so much in my lower back, felt great.

[jiacstrap]

Friday, 4/2/04, Legs at baseball practice (school gym)

SLDL: 115x8 135x8x2
Squat: 135x8 155x8 155x8
Leg Press: 2 plates x8 x8 x8
Leg Ext. ss Leg Curl: 100x12/70x15, 110x12/80x12

Did really low volume and not too much to failure.