Stop Calling Me Skinny! journal: LSU1 Style

[nrk5014]

What's goin on everyone. This is my first journal. I decided it'd be fun to get some input and advice on my lifts and anything else ppl wanted to talk about, as long as giving others some of my own input. I have kept my own log for a while now, but I'm ready to share with everyone, instead of keeping it to myself. Here's the deal:


Current Stats
Age: 18
Height: 5'9"
Weight: 143-144lbs (Depending on the day)
Bodyfat %: 8-9%


Immediate Goal: Get to 150lbs by the end of summer as cleanly as possible
(don't want to lose these abs)
Intermediate Goal: Reach 155lbs by December, THE LATEST
Possibly bench 225lbs at this point also
Long Term Goal: 160lbs by next may while staying at 8% BF


The Routine I will be Following:

3 days on 1 off Strength/Hypertrophy Routine created by LSU1 (props)

Chest/Tri Strength

Incline BB 3x5, 1x10-12
Decline BB 3x5, 1x10-12
OH Tricep Extension (rope) 4x8-15
Incline DB Fly 4x8-12
Underhand Pressdown 4x8-15

Back/Bi Hypertrophy

CG Chins 3x6-8, 1x10-12
Tbar Row 4x8-15
Seated Hammer Curl 4x6-10
Cable Row 3x8-12
ss w/
Stiff Arm LPD 3x8-12
Cable Curl 4x8-12

Legs/Shoulders Strength

Back Squat 3x5, 1x8-12
MP 3x5, 1x8-12
Rack Deadlift 3x5, 1x8-12
DB Laterals 4x8-12
Walking Lunges 3xhowever far i decide to walk with them....
Hypers 2x12-15

Chest/Tri Hypertrophy

Incline DB presses 4x6-12
HS Wide Chest Press 4x8-15
OH Straight Bar Ext 4x8-15
Decline DB Fly 4x8-12
Pressdown 4x8-15

Back/Bi Strength

Parallel Row 3x5, 1x8-12
Hammer Grip Pulldown 4x5-15
Seated DB Curl 4x5-12
HS Low Row (yes, over the summer i will have access to this machine) 4x8-15
Cable Rope Hammer Curl 4x8-15

Legs/Shoulders Hypertrophy

Front Squat 4x6-12
BTN Presses 4x8-12
SLDL 4x8-15
Bent Laterals 4x8-12
Leg Extension 3x8-15
ss w/
Leg Curl 3x8-15

I don't want these sessions lasting more than 45 minutes.

(I might be switching one or two exerices bc of the machines at my gym and what not. Updated split will be posted soon.)

Cardio: Not too strict 20 minutes low intensity 2-3x/week

Diet: Aiming for roughly 3500 clean calories (40/40/20) - don't know if I will be posting that yet.

I may try for weekly progress pics also, if not, pics will be up every so often.
I want serious opinions, advice, critiques, comments, etc. I definitely want to make this a fun thread at the same time, so no doubt throw in some conversation about anything and everything. Food? Girls? Funny Stories? whatever. **** goes down tomorrow. Me and my broseph are starting this together also, so keep an eye on his journal if you're interested. I'll have that link later. For now, stay classy. Later.

[pu12en12g]

Originally Posted by nrk5014

For now, stay classy. Later.

[PhreEkGarden]

Nice first reply lol. I will be following along man. I really like LSU's routine and ill be following it pretty closely in the future when I switch from westside.

It definitely gives you alot of time in the gym...

[R.T.B.]

Nice journal, subbed

[Primetime24]

HOLLA AT YA BOY

this is gunna be good nicky..big time 2mr



p.s. before u kno it u gunna b that guy from the BSN ads ha

[nrk5014]

So as I promised (I don't want to let you guys down already), here is the routine with a few minor changes and other variables added. So tomorrow starts chest/tri hypertrophy, I'm flipping it a little. Also, as promised, my boys link to his journal: http://forum.bodybuilding.com/showthread.php?t=3343881

Chest/Tri Hypertrophy

Incline DB presses 4x6-12
BB Flat Bench 4x8-15
Straight Bar Skulls 4x8-15
Decline DB Fly 4x8-12
V-Bar Pressdown 4x8-15
Lower Ab Circuit

Back/Bi Strength

Parallel Row 3x5, 1x8-12
Hammer Grip Pulldown 4x5-15
Standing BB Curls 4x5-12
HS Low 4x8-15
Seated DB Curl 4x5-12
Pull Ups 2xFailure
Forearms ? One Exercise HEAVY

Legs/Shoulders Hypertrophy

Front Squat 4x6-12
BTN Presses 4x8-12
SLDL 4x8-15
Bent Laterals 4x8-12
Leg Extension 3x8-15
ss w/
Leg Curl 3x8-15
Traps (DB Shrugs LIGHT)
Oblique Circuit

Chest/Tri Strength

Incline BB 3x5, 1x10-12
Decline BB 3x5, 1x10-12
CGBP 4x8-15
Incline DB Fly 4x8-12
OH Tricep Extension (rope) 4x8-15
Upper Ab Circuit

Back/Bi Hypertrophy

CG Chins 3x6-8, 1x10-12
Tbar Row 4x8-15
Seated Hammer Curl 4x6-10
Cable Row 3x8-12
ss w/
Stiff Arm LPD 3x8-12
Cable Curl 4x8-12
Forearms ? Superset two exercises High Reps

Legs/Shoulders Strength

Back Squat 3x5, 1x8-12
MP 3x5, 1x8-12
Deadlift 3x5, 1x8-12
DB Laterals 4x8-12
BB Lunges 3x8-12
Hypers 2x12-15
Traps - BTB BB Shrugs HEAVY

[GermanNexus]

good luck

[nrk5014]

Originally Posted by GermanNexus

good luck

thanks man

[LSU1]

good stuff man, dont be afraid to mess with the volume etc to find what works best for you.

remember, what works best for ME may not work best for you....

thanks for the props man, im in on this one

[nrk5014]

Originally Posted by LSU1

good stuff man, dont be afraid to mess with the volume etc to find what works best for you.

remember, what works best for ME may not work best for you....

thanks for the props man, im in on this one

yeah Ive been thinkin about that, Im gonna toy around with it a little, aim for 1-2 burn sets each workout and keep all other sets relatively the same. thanks again.

[nrk5014]

6/25/07 - Chest/Tri Hypertrophy

Incline DB Press
55x9
60x7
60x6
45x9

BB Flat Bench
135x8
135x7
125x8
125x8

Straight Bar Skulls
60x12
60x10
60x10
50x10

Decline DB Flye
40x10
37.5x10
35x10
20x12

V Bar Press Down
55x10
55x10
35x15

Lower Ab Circuit

Review
- Amazing workout, I had so much adrenaline goin into it
- Great pumps in my chest and tris, chest stayed nice and tight throughout the lift.
- Took exactly 45 mins for this workout, and about 10 minutes for abs
- My main focus was hitting my target rep ranges, so I adjusted weight accordingly, it felt real good.

Tomorrow is Back/Bi Strength.

[LSU1]

good work man, great start

well done adjusting the reps on inclines. i usually stick with a weight on my first two sets tilll i can hit ten reps on my first set. once i can do that, i bump up the weight and do the same again

good stuff man. additionally, you have a solid base to build from man. anxious to see how this goes

[nrk5014]

Originally Posted by LSU1

good work man, great start

well done adjusting the reps on inclines. i usually stick with a weight on my first two sets tilll i can hit ten reps on my first set. once i can do that, i bump up the weight and do the same again

good stuff man. additionally, you have a solid base to build from man. anxious to see how this goes

Yeah I started light just to be on the safe side, I didn't want to start the routine off on the wrong foot, thanks for the advice though, that's how I planned on doing my progression, I was debating btwn 8 or 10 reps, but i decided 10 will give me more efficient gains. I don't want to get muscle-headed, and start trying to move weight I can't handle.

[Primetime24]

bid day 2mr

[nrk5014]

Just a little update on the diet.

Hit about 3000-3100 cals today at 45/35/20 (P/C/F), not too bad

Cheat meal for dinner tomorrow, half a pizza pie, can't wait, hopefully it'll supplement my big lift.

[nrk5014]

6/26/07 - Back/Bi Strength

Parallel Row
115x8
115x8
115x6 rest pause (20s)
x3

Hammer Grip Pulldown
135x8
135x8
135x7
135x8

Standing BB Curl
70x8
75x5
75x4 rest pause (20s)
x3

HS Low Row
70x9
70x8
70x8
70x8

Seated DB Curls
40x6
40x5
40x5

Wide Grip Pullups
BWx5
BWx5

Forearms

Review
- Real good workout, happy with how lifted and how I hit the rep ranges
- Avoided going to failure until the last set, I feel like I make better gains this way (I no longer overtrain)
- Workout took 50 mins, would have been 45 if I didn't have to wait for this douche trying to Overhead DB Press 135.
- Also surprised myself with how much weight I could NOT do on the low row, took a little trial and error, but it's all gravy baby.
- Either way I'm happy with the results

Pizza tonight

[LSU1]

nice work man, good idea on avoiding failure till the last set

great job getting it done so quickly

enjoy that pizza, lol

[nrk5014]

Originally Posted by LSU1

nice work man, good idea on avoiding failure till the last set

great job getting it done so quickly

Thanks.

Those were definitely two mistakes I made in the past. I used to take every set to failure, which obviously overtrained my muscles, and I used to spend too much time in the gym bc of how many exercises I was doing. I guess you learn from experience, lol.

[nrk5014]

just got my eat on, now i wanna lift again bc i feel so good, but i hafta waiit till tomorrow, that **** is whack. legs and boulder shoulders. do it.

[nrk5014]

3200 cals today with 4 slices of pizza as my dinner...not too shabby - 35/40/25

[danj112]

Pffftt... LSU1 doesn't know ****.

[nrk5014]

Originally Posted by danj112

Pffftt... LSU1 doesn't know ****.

lol, I'm really hoping that was sarcastic. And from looking at your journal it was. nice lifts btw.

[nrk5014]

Just a little update, I wanna start posting my goals for the next workout based on what I lifted that day. I'll start now by listing my goals from the previous two lifts. It's a good way for me to stay motivated, keep growing, and not forget anything. You can tell me if I'm being unrealistic.

Chest/Tri Hypertrophy Goals
(These numbers don't include any burn sets I did)

Incline DB
60x7,7,7

Flat Bench
135x8,8,7,7

Skulls
60x12,11,11

Decline DB Flye
40x10
37.5x10,10

VBar Pressdown
60x10,10


Back/Bi Strength

Parallel Row
115x8,8,8

Hammer Pulldown
135x9,9,8,8

Standing BB Curl
75x5,5,5

Low Row
70x10,9,9,9

Seated DB Curl
40x6,6,6

That's all for now. Goin to lift in a half hour, lifts will be posted right after. PUMPED for front squats

[LSU1]

Originally Posted by nrk5014

lol, I'm really hoping that was sarcastic. And from looking at your journal it was. nice lifts btw.

he's a sarcastic bastard

maybe when he can outlift me he can tell me im full of ****e...

[nrk5014]

6/27/07 - Legs/Shoulders Hypertrophy

Front Squat
135x8
135x7
135x8
95x10

BTN Press
95x10
95x9
95x8
85x9

SLDL
135x10
135x10
135x10

Rev. Pec Deck
80x10
82.5x10
82.5x10
65x15

Leg Ext. SS w/ Seated Leg Curl
90x10, 105x12
85x10, 115x12
80x10

Traps (DB Shrug 50x12, 55x10,8,7)
Calves
Abs

Review
- I owned the form on front squats, it felt soo good. The bar was about an inch from the rack each time, no cheating...its for the weak.
- Finally lost the training wheels and did real BTN Presses, not smiths, dropped the weight a good amount so I could control it.
- SLDL pumped me up also, pushed extremely hard on them.
- Overall, workout took 50 minutes without calves/abs, a little long, but its cool.
- So I left my ipod in the gym yesterday, and my boy scott took it home to safe keeping, but that resulted in me not having an ipod. **** don't phase me tho, didn't need it today. Off day tomorrow, and I start training for my new job...whack. I'm putting my goals on a new post this one is too damn long.

[LSU1]

awesome man, off to a great start!

[nrk5014]

Goals:

Legs/Shoulders

Front Squat
145x8,8,8

BTN Press
95x10,10,9,8

SLDL
135x12,12,12

Rear Delts
82.5x10,10,10

Other goals: Mad Bitches, No Rubbers.

[nrk5014]

Originally Posted by LSU1

awesome man, off to a great start!

Thanks broseph, I don't even wanna take an off day tomorrow I'm feelin so good, but I need to, for the sake of mass.

BTW, Since I'm cuttin down on cardio, and tryin to incorporate some diff kind of aerobic activities (Jump Rope, Boxing, etc.) one of my friends who is also a trainer is gonna do a kettlebell session with me, so I'm gonna give that a shot.

[nrk5014]

Off day today, startin my new job training, not really amped about 10-4 but ya gotta do what ya gotta do. Yesterday I was at 3000-3100 cals 45/35/20 (p/c/f).

[nrk5014]

oh yeah, and I am NICE AND SORE today. My quads are tighttt as hell. At least I know I did something right.

...what can I do to spice this journal up a bit while I'm gone....