young_squatter's "The Journey" Log

[young_squatter]

Welcome to the new journal, ill be laying out my diet, goals and training program and then we can get started

Training Routine:
Monday: Lower Body
-Squats
-RDL
-Leg Press
-Leg Curls
-Donkey Calve
-Standing Calve
-Ab Crunch Machine, DB Side Bends, Hyperextensions

Tuesday: Upper Body:
-Flat DB Bench
-Cable Crossover
-Reverse Barbell Rows
-V-Bar Pulldown
-Push Press
-Reverse Shrug
-DB Lateral Superset DB Shrugs
-DB Curl Superset Decline DB Extension
-Incline Curl Superset V-Bar Pressdown

Wed: Rest

Thursday: Lower Body:
-Deadlifts
-Leg Press
-Leg Curl (Feet Apart)
-Leg Extension
-Leg Curl (Feet Together)
-Leg Press Calve Raise
-Standing Calve Raise
-Ab Crunch Machine, DB Side Bends, Hyperextensions

Friday: Rest

Saturday: Upper Body
-Incline DB Press
-Flat Cable Flys
-Hammer Grip Pulldowns or Chins
-Seated Rows
-DB Military Press
-Upright Rows
-Power Shrugs
-Reverse Smith Shrug
-BB Curls Superset Skullcrushers
-Hammer Curls Superset V-Bar Pressdown

Sunday: Rest

Current Weight: Weighing between 170-171.4 at 10-12% bf.

Diet:
Workout Days: 385 carbs, 265 protein, 82 fats, 3338 cals
Non-Workout Days: 205 carbs, 265 protein, 82 fats, 2618 cals

Information: Right now I plan on gaining around .5-1 lb tops a week, im going to stay closer to .5 lbs a week if I can. My log is inspired by hola bola as well as my diet, He did the slow bulk approach to get where he is and I plan on doing the slow bulk approach with recomps as necessary, takes dedication but never have to do serious cutting which takes some time to do. Also as you can see, I dont have set rep/set schemes, this is also inspired by hola bola, I usually try to stay in the 6-12 rep range for the most part, but I will include dropsets and burn sets as well, I feel that having a set scheme isnt necessary and your better off going by how you feel for a given day. I dont like my second lower day cause I got 2 isolation hammie exercises but didnt know what else to use instead of leg curls so lost there.

Goals: Add about 2-3 lbs a month with little to no fat gain, I want to be around 176-180 by january first.
Lift Goals:
Incline DB Press 75's (at 62.5s right now)
Deadlift 365 (at 295x5 right now)
Squat 265 (at 210x8 right now)
Push Press 115 (at 95 x 3 right now)
DB Curl 50s (at 42.5x6 right now)

Supplements:
Fish Oil
Multivitamin
Xceed
Whey Protein (different kinds)
Ultra Peptide
Xtend
Primal EAA
Insopro-R

[cobain67]

Welcome to the new journal, ill be laying out my diet, goals and training program and then we can get started

Training Routine:
Monday: Lower Body
-Squats
-RDL
-Leg Press
-Leg Curls
-Donkey Calve
-Standing Calve
-Ab Crunch Machine, DB Side Bends, Hyperextensions

Tuesday: Upper Body:
-Flat DB Bench
-Cable Crossover
-Reverse Barbell Rows
-V-Bar Pulldown
-Push Press
-Reverse Shrug
-DB Lateral Superset DB Shrugs
-DB Curl Superset Decline DB Extension
-Incline Curl Superset V-Bar Pressdown

Wed: Rest

Thursday: Lower Body:
-Deadlifts
-Leg Press
-Leg Curl (Feet Apart)
-Leg Extension
-Leg Curl (Feet Together)
-Leg Press Calve Raise
-Standing Calve Raise
-Ab Crunch Machine, DB Side Bends, Hyperextensions

Friday: Rest

Saturday: Upper Body
-Incline DB Press
-Flat Cable Flys
-Hammer Grip Pulldowns or Chins
-Seated Rows
-DB Military Press
-Upright Rows
-Power Shrugs
-Reverse Smith Shrug
-BB Curls Superset Skullcrushers
-Hammer Curls Superset V-Bar Pressdown

Sunday: Rest

Current Weight: Weighing between 170-171.4 at 10-12% bf.

Diet:
Workout Days: 385 carbs, 265 protein, 82 fats, 3338 cals
Non-Workout Days: 205 carbs, 265 protein, 82 fats, 2618 cals

Information: Right now I plan on gaining around .5-1 lb tops a week, im going to stay closer to .5 lbs a week if I can. My log is expired by hola bola as well as my diet, He did the slow bulk approach to get where he is and I plan on doing the slow bulk approach with recomps as necessary, takes dedication but never have to do serious cutting which takes some time to do. Also as you can see, I dont have set rep/set schemes, this is also expired by hola bola, I usually try to stay in the 6-12 rep range for the most part, but I will include dropsets and burn sets as well, I feel that having a set scheme isnt necessary and your better off going by how you feel for a given day. I dont like my second lower day cause I got 2 isolation hammie exercises but didnt know what else to use instead of leg curls so lost there.

Goals: Add about 2-3 lbs a month with little to no fat gain, I want to be around 176-180 by january first.
Lift Goals:
Incline DB Press 75's (at 62.5s right now)
Deadlift 365 (at 295x5 right now)
Squat 265 (at 210x8 right now)
Push Press 115 (at 95 x 3 right now)
DB Curl 50s (at 42.5x6 right now)

Supplements:
Fish Oil
Multivitamin
Xceed
Whey Protein (different kinds)
Ultra Peptide
Xtend
Primal EAA
Insopro-R

Hope this isn't the same type of expired as my nighttime Cottage Cheese is..

LOL

Good luck with this man, I know you will succeed!

[pu12en12g]

Good luck young'n !!

[boyscouT]

Nice!! Subscribed .

[EoR]

Holy cow, looks like an intense routine.

gl on the new journal Y&S, I have a feeling when you are 25 you will be putting us all to shame

[RipStone]

Like the thread title. I'll be following as always. Kick some ass man.

[Fuerza_M]

Good Luck and subscribed

[young_squatter]

Hope this isn't the same type of expired as my nighttime Cottage Cheese is..

LOL

Good luck with this man, I know you will succeed!

Lol, I Edited it. Cant believe I put expired. Thanks man.

Good luck young'n !!

Thanks PU, Much appreciated.

Nice!! Subscribed .

Welcome aboard, how did you like smallville?

Holy cow, looks like an intense routine.

gl on the new journal Y&S, I have a feeling when you are 25 you will be putting us all to shame

Thanks EOR, Yeah the routine is pretty intense, but that’s how I like it.

Lol, by the time im 25 I hope I can hit in with the big boys, I got 6 years.

Like the thread title. I'll be following as always. Kick some ass man.

Thanks man, always.

Good Luck and subscribed

Thanks bro

[young_squatter]

Weight: 171.6

Upper Body:

Incline DB Press:
Work Sets: 65x3, 60x6, 55x8, 55x7
Last Time: 62.5x6, 62.5x5, 60x6, 50x8

Hammer Strength Decline Press:
Work Sets: 90x10, 90x9
Last Time: New Exercise

Flat Cable Flys:
Work Sets: 25x8, 25x7, 20x10 REST PAUSE 20x3
Last Time: 22.5x10, 22.5x7

Hammer Lat Pulldown:
Work Sets: 140x6, 135x8, 135x6, 130x7
Burnset: 100x12
Last Time: 130x8, 130x6, 130x6, 125x8

Seated Cable Row: (Long Bar)
Work Sets: 90x8, 85x10, 85x9 dropset 65x6
Last Time: 90x8, 85x10, 85x8

DB Military Press:
Work Sets: 45x8, 45x5, 45x4
Last Time: 45x6, 45x5, 40x7

Upright Rows:
Work Sets: 60x9, 60x8, 55x10 Superset DB Lateral 12x6
Last Time: 55x9, 55x8, 55x8

Power Shrugs:
Work Sets: 205x7, 205x5, 195x6
Last Time: 195x8, 195x8, 195x6

Reverse Smith Shrug:
Work Sets: 130x10, 130x8, 130x8 REST PAUSE 130x2
Last Time: 130x9, 130x8, 130x6

Barbell Curls:
Work Sets: 85x6, 85x5, 75x8, 75x6 DROPSET 65x3
Last Time: 80x8, 80x6, 80x6, 75x7

Hammer Curls:
Work Sets: 30x10, 30x8 DROPSET 25x4
Last Time: 30x9, 30x8

Skullcrushers:
Work Sets: bar+60x7, bar+60x6, bar+50x8, bar+50x7
Last Time: bar+60x6, bar+60x5, bar+50x8, bar+50x7

V-Bar Pressdown:
Work Sets: 105x8, 105x8 DROPSET 85x4
Last Time: 105x8, 105x8

DB Wrist Curls:
Work Sets: 30x6, 25x8, 25x7 DROPSET 20x4 DROPSET 15x5
Last Time: 30x6, 25x8, 25x7, 25x5

+10 Min Cardio

Duration: 1 Hour 40 Min +10 Min Cardio

Comments: Great workout today, Strength was up on the first exercise of each bodypart. On incline DB press I was going to go for 62.5x8 today, but the 65s were looking pretty darn nice so decided to try them and got 65x3. Im going to try to get 65's x 5 next week and hopefully get it, trying to get to my goal of 75's. Workout was tiring without a doubt, at the beginning I was sluggish a bit but about 20-30 minutes in I had a great mind muscle connection and was pumped. I was very happy about my hammer strength lat pulldown being up, these are my favorite exercise for back right now. I dont like the workouts taking this long to complete, I try to keep it to 90 minutes of lifting max, so I will try to cut down on that.

[boyscouT]

Welcome aboard, how did you like smallville?

As with all Smallville episodes, I found elements that I didn't like, but it was definately one of the better episodes in awhile.

I felt the PZ stuff dragged on in the beginning.
I really don't like Lana. She's extremely dense!
I'm glad Martha got to speak with Jor-El.
The superfight between Clark and Zod-Lex was badass, but why didn't Clark punch/kick/throw/do anything back!?
Lionel said his connection with Jor-El is gone... but at the end of the episode we see him writing in Kryptonian.. wtf? lol
6 Phantoms + Zod (?) roaming the earth! That's gonna make for some sick storylines.
I didn't like how they handled the Clark + Chloe confrontation at the Daily Planet.. they never were and never should be a couple!
Jimmy's cool.
Hospital scene between Clark and Lois was out of this world!

Comments: Great workout today, Strength was up on the first exercise of each bodypart. On incline DB press I was going to go for 62.5x8 today, but the 65s were looking pretty darn nice so decided to try them and got 65x3. Im going to try to get 65's x 5 next week and hopefully get it, trying to get to my goal of 75's. Workout was tiring without a doubt, at the beginning I was sluggish a bit but about 20-30 minutes in I had a great mind muscle connection and was pumped. I was very happy about my hammer strength lat pulldown being up, these are my favorite exercise for back right now. I dont like the workouts taking this long to complete, I try to keep it to 90 minutes of lifting max, so I will try to cut down on that.

Nice incline DB pressing bud. You'll get 75's in no time. I tried Hammer Strength Lat Pulldowns last night.. they kept irritating my shoulder .

[young_squatter]

I agree with you 100% with everything you said about smallville, I didnt like how zod pretty much kicked clarks butt and clark didnt get one hit off.


Thanks man, that sucks. Hammer pulldowns really hit the lats like no other.

[kdhwtbtwbd]

woah, the volume makes me cringe! i would overtrain after just one session but if it works for you, awesome! volume training is the most effective for hypertrophy gains

[young_squatter]

woah, the volume makes me cringe! i would overtrain after just one session but if it works for you, awesome! volume training is the most effective for hypertrophy gains

Yeah, volume is high, but I recover from it just fine. Probably do to the fact diet and supps are spot on and I get 3 full rest days.

[ab-swing asianbabe]

Another journal?! eeeK!
well just dropping by to spam and say hi!

[young_squatter]

Well its a new journey , thanks for stopping in

[KING_OF_SQUAT]

ever thought of going in the GVT direction as compared to the one youre going in now?

ex.-

10x10 incline DBs instead of multiple incline moves with like 2-4 sets each.

[LSU1]

good session there bro. nice work on those inclines. those 75's are gettin mighty close!

btw, just found your new journal. ill be checkin in bro.

[young_squatter]

KOS: My triceps fatigue after 3-4 sets of pressing, so therefore pounding the pressing movements more after that is a waste in my opinion for chest growth, im better off doing some isolation for it. And also 3-4 sets of incline is all it takes to cause a heavy tension stimulus then I follow that by a fatigue stimulus which leads to hypertrophy and growth. Ive never been interested in GVT, I dont like setting guidelines, instead going by what my body is telling me.

LSU-Thanks bro



Lower Body:

Squats:
Work Sets: 220x6, 215x5, 205x7, 200x7, 185x8
Last Time: 210x8, 210x5, 200x7, 195x7, 185x8

RDL:
Work Sets: 250x6, 250x6, 240x6, 225x7
Last Time: 240x8, 240x6, 240x6, 230x7

Leg Press:
Work Sets: 430x10, 430x8, 420x10 superset Leg Extension 6 plates x 6 dropset 4 plates x 4
Last Time: 430x9, 430x8, 420x10

Leg Extension: (Very slow, 2-3 second pause at top, to get some fatigue and blood flow)
Work Sets: 4 plates x 12
Last Time: Didnt do

Leg Curls:
Work Sets: 7 plates x 12, 7 plates x 8, 6 plates x 9 dropset 4 plates x 4
Last Time: 7 plates x 10, 7 plates x 8, 6 plates x 8

Weird Calve Raise: (1 Min Rest)
Work Sets: 370x8, 370x6, 370x6, 370x6
Last Time: 360x8, 360x8, 360x6, 360x6

Standing Calve Raise:
Work Sets: 13 plates x 8 dropset 10 x 4 dropset 8 x 4, 13 plates x 8 dropset 10 x 4 dropset 8 x 4 REST PAUSE 8 x 8
Last Time: 13 plates x 8, 13 plates x 6

Ab Crunch Machine:
Work Sets: 225x8, 225x8, 225x8, 225x8 dropset 185x6
Last Time: 220x8, 220x8, 220x8

Hyperextensions:
Work Sets: 30x10, 30x8, 30x8
Last Time: 25x12, 25x12, 25x12

Duration: 1 Hour 15 Min

Comments: Great workout today, upped cals yesterday so hopefully things go better. Still gaining strength on lifts so im happy with that. 220 on squats was heavy but glad I was able to bust out 6 reps, On squats I tend to pause at the top for a few seconds in between reps, its just what I do. My form on squats was not perfect, My back doesnt keep a perfect arch on the later reps, but I dont good morning the weight up, I hold tight as best I can. Hopefully I can get 220x8 next week and then go to 230.

[LSU1]

nice session YS. i like the look of those lower body sessions. volume seems just right!

[Fuerza_M]

very interesting workouts and let us know the impact in your body with this high sets workouts.

[young_squatter]

LSU- Thanks man, Yeah I pretty much pick 2 exercise per bodypart, so lower body is about medium volume. But upper body, thats a whole nother story, thats HIGH volume but as long as im gaining strength its all good.

Fuera-I feel the same either way, it dont matter if I do low volume, high volume or dont workout. I dont feel any different recovery wise. My nutrition and supplementation is spot on which makes a huge difference. And I eat 3650 cals on workout days which makes it a bit easier to recover and also 3 complete rest days helps, and I get 7-8 hours of sleep each night.

[FSUFan4]

Hi.

[young_squatter]

Hi.

lol, yo FSU, havent talk to ya in a while. Guess I better check and see if you still got a journal.

[EoR]

Odd routine, huge volume! Read like a flight manual

Good intensity, only 1hr15!

I agree, triceps no matter what routine need isolation. That and side raises, you can get away with [to a certain extent] the rest doing the right compounds properly

[young_squatter]

Odd routine, huge volume! Read like a flight manual

Good intensity, only 1hr15!

I agree, triceps no matter what routine need isolation. That and side raises, you can get away with [to a certain extent] the rest doing the right compounds properly

Thanks man, I know I could get away without training traps and some other stuff directly, but what fun is that, I figure if I have time to work them in a workout, even if the workout is long then I am going to get the work in.

[young_squatter]

Upper Body:

Flat DB Press:
Work Sets: 65x6, 65x5, 60x6, 50x9
Last Time: 62.5x8, 62.5x5, 60x6, 50x8

Cable Crossovers:
Work Sets: 40x11, 40x9, 35x13 drop 30 x 6
Last Time: 30x15, 40x9, 40x7, 35x9

Reverse Rows:
Work Sets: 105x8, 105x7, 105x6, 95x8, 90x9
Last Time: 100x8, 105x6, 105x6, 100x6, 90x9

V-Bar Pulldown:
Work Sets: 10 plates x 8, 10 plates x 6 dropset 7 plates x 4, 8 plates x 10 dropset 6 x 7
Last Time: 9 plates x 10, 9 plates x 8, 9 plates x 6

Push Press:
Work Sets: 95x6, 95x4, 105x1, 85x5
Last Time: 90x7, 90x5, 90x5, 95x3

DB Laterals:
Work Sets: 17.5 x 10, 17.5 x 8, 15 x 8 dropset 10 x 5 dropset 5 x 4
Last Time: 17.5 x 8, 17.5 x 6, 15 x 8

Reverse BB Shrugs:
Work Sets: 155x8, 155x6, 155x6
Last Time: 150x8, 155x6, 155x6

DB Shrugs:
Work Sets: 55x8, 55x8, 55x8 dropset 45x7 dropset 40x5

DB Curls:
Work Sets: 42.5x6, 40x6, 35x8
Last Time: 42.5x6, 42.5x4, 35x8

Incline Curls:
Work Sets: 30x8, 30x7 dropset 25x4, 20x15
Last Time: 30x7, 30x6

Decline Extensions:
Work Sets: 30x8, 30x7, 30x7
Last Time: 30x7, 30x6, 30x6

V-Bar Pressdowns:
Work Sets: 7 plates x 8, 6 plates x 10 dropset 5 x 5, 4 plates x 20
Last Time: 7 plates x 8, 7 plates x 6

EZ Wrist Curls:
Work Sets: bar+30x8, bar+30x8, bar+30x7, bar+20x10 dropset barx8
Last Time: bar+25x9, bar+25x7, bar+25x7, bar+25x7

+10 Min Cardio

Duration: 1 Hour 34 Min+10 Min Cardio= 1 Hour 44 Min

Comments: Good hard workout today, Chest, Back, Shoulder strength was up which makes me happy. Trying to get both my flat and incling DB presses to 75s, on 65's for both so hope to have the 75s by the end of next month, that is the goal. So Ill be busting my butt off to get to 75's. I kinda get worried that I am doing to much volume per workout and might overtrain but I dont feel run down at all. And I am a HUGE FAN of Layne Norton and he says overtraining doesnt exist and the body can adapt to pretty much anything, Also my Marc (Scivation) does pretty high volume himself and hes jacked. I think a Lot of people get caught up in overtraining because people say it exists, but a lot of people are to scared to up the volume and see how the results are. A lot of the big natural guys do high volume, heck half the people on the boards do high volume and gain nicely. And ive never been a fan of short workouts of 15-20 sets, Feels like a waste of time. If I am going to lift im going to bust my a$$ for 25-40 sets.

[KING_OF_SQUAT]

if you lift hard enough, you can get done in 15 sets what you accomplish in 40.


-paul

[young_squatter]

if you lift hard enough, you can get done in 15 sets what you accomplish in 40.


-paul

Dude with all do respect. Some of the shiz you say I dont like.

Like if you workout hard enouhg you can get it done in 15 sets.

Well for your information I workout as hard as possible, just because its 40 sets doesnt mean I go easy in the gym. Thats not how it works.

For bodybuilding purposes I cant get the whole upper body done in 15 sets, Im not a powerlifter like you. So you need to expand your knowledge.

[LSU1]

Dude with all do respect. Some of the shiz you say I dont like.

Like if you workout hard enouhg you can get it done in 15 sets.

Well for your information I workout as hard as possible, just because its 40 sets doesnt mean I go easy in the gym. Thats not how it works.

For bodybuilding purposes I cant get the whole upper body done in 15 sets, Im not a powerlifter like you. So you need to expand your knowledge.

i dont think he was sayin that you dont work hard. i think he was saying that in his opinion, complete development can be achieved with less exercises and thus less work sets. For some, this may be true. However, for others it may not be true. For you, it seems you thrive off of higher volume workouts so thats what you should use.

Lifting weights has its basics, but things like volume and isolation exercise selection can be varied from individual to individual according to how their body responds to certain training stimuli.

Both of you are right imo. Bottom line, do what works for you. And fyi, nice workout YS. Lookin good on the db presses.

[young_squatter]

i dont think he was sayin that you dont work hard. i think he was saying that in his opinion, complete development can be achieved with less exercises and thus less work sets. For some, this may be true. However, for others it may not be true. For you, it seems you thrive off of higher volume workouts so thats what you should use.

Lifting weights has its basics, but things like volume and isolation exercise selection can be varied from individual to individual according to how their body responds to certain training stimuli.

Both of you are right imo. Bottom line, do what works for you. And fyi, nice workout YS. Lookin good on the db presses.

Well said and I agree.

Right now I am working on a new routine that I wanna start in 4-6 weeks or whenever I dont like this upper/lower split.

I was thinking
Chest/Arms
Legs/Calves
Back/Shoulders

On a 2 on 1 off 3 on 1 off split, so every bodypart gets hit every 4th day. Only thing is back/shoudlers would be hit after chest/arms once ina w hile but no big deal. Im just trying to come up with the proper workouts for each, I really wanna hit everything hard and this will allow that..

Just need to do some thinking on organizing the workouts, and overall set and rep goals for it.