Get Bigger and flat abs

**aimgetbigger** · 02-12-2006, 05:57 PM

1. Started gym last week.
2. Doing 5 days a week

Circulating these:
a) Chest and tri
b) Abs and cardio
c) back and bi
d) legs and shoulders

Weight 162lb

taking:
1.Protein shake - 2 times (not always-atleast once a day)
2. Finishing off my creatine - about 10 days worth remaining and then I will not continue with it

**aimgetbigger** · 02-12-2006, 06:02 PM

I did legs and shoulders today-
Took them to exhaustion.
basically did 1 warm-up set, then three sets with increasing weights and then on the third started to take it to exhaustion. kept on decreasing the weight with each lift. No rest for the exhaustion routine.

**aimgetbigger** · 02-14-2006, 12:31 AM

Next two days off. Wanted to go in jog to lose the fat aroung my belly but could not do so. Preparing for an exam

**HYP3R** · 02-14-2006, 12:34 PM

Make sure you are eating 5-6 meals a day. Other wise it will take alot longer to accomplish your goals.

**aimgetbigger** · 02-20-2006, 04:50 AM

On 16th, went in and did chest and triceps. Did dumbells (for chest) to bring in variation to my work schedule

On 17th, did abs and cardio - Ran for 1.9 miles.

**aimgetbigger** · 02-20-2006, 05:10 AM

On 19th, I did Back and Biceps.
Rowing - 60lb (warmup), 100lbx10, 110lb x 10, 130lb x 8
Rowing with the longer bar (don't know whats it called--will check the name out)
Did two more kinds of rowing with machines.

Biceps:
Cable Curls with a bar
Standing Biceps Curl.
Machine Curls

**aimgetbigger** · 02-21-2006, 05:35 AM

On 20th, I did Legs and Shoulders.
Squats: 90lbx10 (warmup), 180lbx10, 200lb.10, 200lbx10
Leg Press: 90lb, 180lb, 270lb
Leg Raise (don;t know the name for quads): 100lb, 170lb, 195lb
Standing Calf Raise: 50lb, 195lb, 195lb

Shoulder:
Shoulder Raise Front (machine): 50lb, 80lb, 80lb, 80lb
Shoulder Raise Side (machine): 80lb, 90lb, 90lb
Lateral Raise (Dumbell): 25lb, 20lb, 20lb (did a few more to take it to exhaustion)

All sets of 10...

today is for chest and triceps

**aimgetbigger** · 02-21-2006, 11:40 AM

On 21st, Today I did chest and triceps
Dumbbell chest fly- 35lb, 40lb, 40lb
Dumbbell incline chest fly-20lb, 25lb, 20lb
Chest Machine Press- 80lb, 70lb, 70lb
Chest Machine Fly - 70lb, 80lb, 80lb

Rope tricep pushdown - 50lb(warmup), 80lb, 80lb, 80lb
Bench Dip- 3 sets of 10
Overhead bar extensions - 50 lb, 40lb 40lb

**aimgetbigger** · 02-23-2006, 05:29 AM

On 22nd, Did abs and cardio
Cardio; Ran for 25 minutes- about 2.15 miles
Crunches: 125
WEIGHTED CABLE CRUNCH : 50, 80, 80
Hanging Leg Raises

**aimgetbigger** · 02-23-2006, 12:43 PM

Did back and Biceps today.
Rowing: 50lb (warmup), 80, 90 90
Machine Rowing - 90lb, 110lb, 120lb
Hammer Strenth Front 40lb, 50lb, 60lb (upper back)
Hammer Strength 40lb, 50lb, 60lb (lower back)

Biceps:
Cable Curls with a bar: 60lb, 60, 50lb, 40lb (to exhaustion)
Dumbell Biceps: 30lb, 25lb, 20lb
Note: my biceps were really dead today. Could not do much.

**aimgetbigger** · 02-27-2006, 07:09 PM

Took a two day break (went and did abs and cardio on one of those days)...
Today, I did Legs and Shoulders.
Leg Press: 90lb, 180lb, 270lb, 360lb
Squats: 90lbx10 (warmup), 180lbx10, 180lb.10, 180lbx10
Lying Leg Curl: 100lb, 170lb, 195lb
Standing Calf Raise: 195lb, 160lb, 130lb

Shoulder:
Shoulder Raise Front (machine): 50lb, 90lb, 80lb, 70lb
Shoulder Raise Back(machine): 50lb, 50lb, 50lb
Raise : 90lb, 180lb, 270lb

**aimgetbigger** · 02-28-2006, 11:06 AM

Today I did chest and triceps
Dumbbell chest fly- 40lb (Warmup), 80lbx10, 90lbx6, 90lbx6
Incline Chest - 90lbx10, 110lbx4, 110lbx4
Chest Machine Fly - 70lb, 100lb, 100lb

Rope tricep pushdown - 50lb(warmup), 70lb, 80lb, 100lb
Machine Triceps - 50 lb, 120lb, 120lb

**Kerry77** · 02-28-2006, 11:21 AM

Things are lookin' good so far...keep up the good work

90 flyes...not bad at all!!

**aimgetbigger** · 03-03-2006, 10:45 AM

Thanks a lot Kerry77.
Took a day off on 1st..my body was still sour and I read that there is no point doing lighter weights. Aim should be to increase weights so that muscles can grow and rest your body. Do not hit the part when it is still sore (trying to regrow)
Went for Cardio and Abs on the 2nd...
Cardio--ran for 25 minutes - 2.25miles
WEIGHTED CABLE CRUNCH - 60lb, 90lb, 100lb (2 types- Overhead and sitting)
Crunches - 60

**aimgetbigger** · 03-05-2006, 05:06 PM

3/3/2006
Rowing: 50lb (warmup), 100lb, 120lb, 135lb
Front row- 80lb, 120lb, 120lb (upper back)
Top pulldown 80lb, 100lb, 100lb (lower back)

Biceps:
Cable Curls with a bar: 60lb(warmup), 80lb, 90lb, 100lb
Dumbell Biceps: 35lb, 30lb, 30lb, 35lb(a few reps)
Machine biceps: 40lb(a few reps), 30lb, 30lb

**aimgetbigger** · 03-05-2006, 05:08 PM

Went for cardio to burn fat
- Elliptical for 1 hour (3.5miles)
- walk and jog - 15 minutes (1 mile)

I am fluctuating between 163-165lb but I can see fat on my stomach. I am going to stop bulking and try to maintain the weight but lose fat. Any thoughts?

**aimgetbigger** · 03-06-2006, 03:39 PM

Originally Posted by HYP3R

Make sure you are eating 5-6 meals a day. Other wise it will take alot longer to accomplish your goals.

---
Did not notice your response till today. the problem is eating 5 meals is tough. with my work schedule, I am able to manage 3 proper meals and eat a little bit in between but I am gaining weight. I have gone from 148-165

**aimgetbigger** · 03-06-2006, 09:22 PM

Did Leg and Shoulders:
Legs:
Squats: (90lb warmup), 180lb, 270lb, 270lb
Leg Press: 180lb, 270lb, 360lb
Leg Curl: 80lb, 110lb, 120lb
Leg Extension: 80lb, 100lb, 110lb
Standing Calf Raise: 80lb, 195lb, 195lb

Shoulders:
Lateral raise (machine): (60lb warmup), 80lb, 100lb(cud do only 5), 100lb (did 4 then did 90lb -5)
Shoulder Press: 70lb, 80lb, 90lb(cud do only 2 went back to 90lb for the remaining)
Lateral raise (using dumbell) - 25lb (single dumbells), 15lb, 20lb, 10lb, 20lb, 10lb ----did continuous sets of 10 for each (no stopping)
Had a tough time wearing my jacket afterwards

**aimgetbigger** · 03-09-2006, 04:35 AM

chest and triceps
Dumbbell chest fly- 40lb (Warmup), 90lbx10, 100lbx8, 100lbx6
Incline Chest fly - 60lbx10, 70lbx4, 70lbx4
Chest Cable -

Rope tricep pushdown - 40lb(warmup), 70lb, 100lb,100lb, 60lb
Machine Triceps - 50 lb, 120lb, 120lb
triceps pushdown on a bench
dumbell triceps pullup - 30lb, 45lb, 50lb

**aimgetbigger** · 03-09-2006, 10:04 PM

Cardio and Abs
Cardio; Ran for 30 minutes @4miles/hr- did 2 miles
Crunches: 125
WEIGHTED CABLE CRUNCH : 50, 60, 60 (figured that bending completely does not hit the correct abs. Bend a little to impact the right muscles)
- weighted crunch w/ machine - 60lb, 90lb, 90lb
Hanging Leg Raises

**aimgetbigger** · 03-11-2006, 07:05 PM

Studying for my finals. Giving my body a little rest.
I read the details on HIIT and will be incorporating it into my routine. I like the concept and running at low speed itself seemed worthless to me (i mean my body). Since, I have been running. I am thinking of starting with 15 minutes on the 1st week itself w/ 2 sessions every week. I will add a minute every week. I just feel bad about the glut that I have. I will try to maintain my weight.

Weighted myself the other day: 167lb
Fat: 14%

Informative links: http://forum.bodybuilding.com/showthread.php?t=379131
http://forum.bodybuilding.com/showthread.php?t=702210

**aimgetbigger** · 03-16-2006, 05:22 AM

Got done with my finals...
Came back and slept...morning still showed signs of lack of sleep. I will be back to full in a few days.
went to the gym yesterday and did back and biceps
Rowing: 50lb (warmup), 120, 135, 135 (4 rep and then did 120 for the remaining)
(Hammer Strenth) Front row 80lb, 120lb, 120lb (upper back)
(Hammer Strength)Top Pulldown: 80lb, 120lb, 120lb (lower back)

Biceps:
Dumbell Biceps: 25lb, 25lb, 25lb,..15lb till exhaustion
Cable Curls with a bar: 40lb, 60lb, 60lb

I have having the following shake in the mornings:
Milk, one banana, few strawberries and one scoop of whey

**aimgetbigger** · 03-20-2006, 11:49 AM

On 17th
Legs:
Squats: (90lb warmup), 180lb, 270lb, 270lb
Leg Press: 180lb, 270lb, 360lb
Leg Curl: 80lb, 110lb, 120lb
Leg Extension: 80lb, 100lb, 110lb
Standing Calf Raise: 80lb, 195lb, 195lb

Shoulders:
Lateral raise (machine): (60lb warmup), 80lb, 100lb(cud do only 5), 100lb (did 4 then did 90lb -5)
Shoulder Press: 70lb, 80lb, 90lb(cud do only 2 went back to 90lb for the remaining)
Lateral raise (using dumbell) - 25lb (single dumbells), 15lb, 20lb, 10lb, 20lb, 10lb ----did continuous sets of 10 for each (no stopping)

**aimgetbigger** · 03-20-2006, 11:54 AM

On 19th
chest and triceps
Dumbbell chest fly- 40lb (Warmup), 90lbx10, 100lbx8, 100lbx6
Incline Chest fly - 60lbx10, 70lbx4, 70lbx4
Chest Press Machine - started with 100lb and took it to exhaustion

Rope tricep pushdown - 40lb(warmup), 70lb, 100lb,100lb, 60lb
Machine Triceps - 50 lb, 120lb, 120lb
triceps pushdown on a bench
dumbell triceps pullup - 30lb, 45lb, 50lb

After 4-5 hrs went in for cardio
Did elliptical for 60 minutes- >3 miles
then did cardio for 30 minutes HIIT-> slow @2.4 mile/hr and fast at 6.4 mile/hr

It was a good day...enjoyed the workouts

**aimgetbigger** · 03-20-2006, 11:55 AM

Today is Abs and Cardio...
Should be fun... will post my workout

**aimgetbigger** · 03-27-2006, 05:23 AM

I missed writing the last week...I have been regular at the gym though
20th
Abs and Cardio--
Crunches, weighted crunches and situps
cardio for 30 minutes HIIT-> slow @2.4 mile/hr and fast at 6.4 mile/hr

21st
Back and Biceps

22nd
Legs and shoulders
Continue to increase my weights
Legs the interesting part was this guy started doing with me. I did 450lb leg press. Man it felt good.

23rd & 24th
Cardio

25th
Cardio-
HIIT - 55 minutes
This was the first time I did for 55 minutes. Man it really took everything out of me. It was fun though. All the sweat and work

26th
Abs and Cardio-
Abs-
Feet Lifts,
Crunches
Weighted cable crunches - 70lb, 100lb, 130lb
HIIT 55 minutes- 2 minutes @2mph & 2 minutes @6.5mph = total approx 4 miles
weighted crunches using a machine
crunches - 100 in number

**aimgetbigger** · 03-28-2006, 06:34 AM

Back and biceps:
Rowing: 50lb (warmup), 120, 150, 150
(Hammer Strenth) Front row 50lb, 70lb, 70lb (upper back)
(Hammer Strength)Top Pulldown: 70lb, 70lb, 60lb (lower back)
Machine Rowing: 100lb

Biceps:
Cable Curls with a bar: 100lb, 100lb, 100lb (then 80, 60, 40, 20, 10 till exhaustion)

My waist is 33.5..need to bring it to 30
Body Fat is at 12%

**aimgetbigger** · 04-14-2006, 05:47 AM

Not been regular in writing to this forum.
I have been at the gym regularly.
Will be posting my weight info etc shortly

**aimgetbigger** · 12-12-2006, 05:10 AM

In the cut phase...
Chest: (Max listed)...one warmup and three sets
Machine Press: 140lb
Incline Dumbell Press: 45lb each arm
Decline Dumbell Press: 40 lb each arm

Triceps:
Skull Crushers: 60lb
Raised Arm (behind the head): 30lb
Tricep Pushdown: 50lb (on the machine...there is a difference in the machine. The one with pulley enables you to pick go to higher weight.)
One Arm Pull: 35lb

**aimgetbigger** · 12-15-2006, 06:04 PM

Back and biceps:
(Hammer Strength) Front Pulldown: 40lb (warmup), 90, 100, 100
(Hammer Strength) High row: 70lb, 80lb, 90lb
(Hammer Strength) Row 60lb, 70lb, 70lb
Cable Row: 105lb, 105lb, 120lb
Machine Rowing: 135lb, 135lb, 150lb

Biceps:
Ez Curl: 60lb, 70lb, 70lb
Dumbell: 25lb, 30lb, 30lb
Concentration Curl: 25lb, 30lb, 30lb
Hammer Curl: 20lb, 30lb, 25lb
Cable Curls with a bar: 100lb, 100lb, 80lb

My waist is 34
Chest: 38
Arm Left: 14
Arm Right: 14.5
Thigh: 23

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