7 Day bodypart split log

[Sullyx44]

I have been running WS4BB for a few months now. I will be switching things up to a Bodypat split for atleast the next 12 weeks to see how I can gain from switching things up. I started today and really love being back on a bodypart split. The routine is laid out as follows.

Day 1: Chest/Calves
Day 2: Back/Forearms
Day 3: Delts/Traps/Calves
Day 4: Off
Day 5: Bi's/Tri's/Forearms
Day 6: Quads/Hams/Calves
Day 7: Off

I will be doing 20-30 mins of cardio 5-6 day a week in the a.m. along with abs. I will be eating slightly over maintenance. I am trying to recomp a little now before cutting for the summer. My diet is very clean and I don't cheat.

Supplements:
Cyto-Gainer
Shock Therapy
Evolution Stack(jungle warfare/Restore/Bad ass mass)
Fish Oils
******** Pro-24(Same nutrients as ON's 100% whey but tastes Better!!)

Supps in the mail:
4 Bottles of Anabolic Pump
1 Bottle of epistane

I plan on starting to run both of these when I get them. I have hear great things about both products so I decided to get them both and stack them. I am hoping for great gains.

Tell me what you think!

-Sully

[Sullyx44]

Day 1 of the new routine. Looking forward to this a lot. My strength is back to where it was before breaking my hand in december, and I am looking forward to using this split.

Awsome pump today.

Weight: 221 lbs(Post workout)
Duration: 60 Mins

Chest-
1)Flat BB Bench:
225 x 8
225 x 8
225 x 8
225 x 8

2)DB Incline Bench:
60 x 10
90 x 6
90 x 6
100 x 6

3)Dips:
BW x 11
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

4)Cable Fly's ss DB Pullovers:
50 x 12 ss 60 x 15
50 x 12 ss 60 x 15
50 x 10 ss 60 x 15

Calves:
1)Smith Machine Calf Raises:
135 x 12
135 x 12
185 x 12
235 x 10 DROP 185 x 10 DROP 135 x 10

2)Seated Calf Raises(Toes Pointed Out)
90 x 10
90 x 10
135 x 10

-Sully

[Sullyx44]

Snapped this Pic after my workout today. Just a little progress photo I guess. I took it with my camera so the quality isn't great.
Weighing 221 lbs here. Not that hydrated.

-Sully

[ThickAsABrick]

Routine looks solid, man. Pretty similar to my own.
Lookin' big in the pic too.
Good luck with the split.

[Sullyx44]

Thanks man. Was considering adding tri's and bis to my back and chest days. Not a full workout. Just maybe like 3 sets of say skull crushers at the end of my chest workout and maybe some hammer curls or supinating DB curls at the end of my back workout. Think it would be close to overtraining those bodyparts?

-Sully

[ThickAsABrick]

Thanks man. Was considering adding tri's and bis to my back and chest days. Not a full workout. Just maybe like 3 sets of say skull crushers at the end of my chest workout and maybe some hammer curls or supinating DB curls at the end of my back workout. Think it would be close to overtraining those bodyparts?

-Sully

Depends a lot on your recovery time/diet/sleep, etc.
I've added an extra bicep day with higher reps/lighter weight in the past to bring up my Bis some (1-2 times/month or so).
It might make sense to see how you respond to what you currently have before adding new things in.
That said, weak point specialization works great for short periods of time, so if you feel that you have the extra energy after doing this split for a while (and you still have the need), you can experiment more and see how you feel. But I'd wait a bit first.

[Sullyx44]

Not gonna write out the whole diet. But my daily nutrients are as follows. I'm trying to get as close to 40/40/20 as possible, fitday has me at 43/39/18, which might be good cause I will be starting anabolic pump soon and the extra carbs will help. My calories will go up 50 when I start taking my new postworkout shake. But I am losing 4g protien. And gaining 15g carbs.

Bodyweight: 221

Calories: 3839
Carbs:421 g
Protein:353 g
Fat:70 g

I will most likely keep my cals here for now. Then when I get the anabolic pump I might add a few glasses of skim milk. That will give me some extra cals and protien.

Lemme know what you think.

[Sullyx44]

Great abs workout today. Was a little worried about waking up this morning. There were several *******s who decided to celebrate the superbowl till midnight, and I had to be up at 4:50. Wasn't happy about that. But woke up w/out my alarm. Cardio was real short because I worked calves yesterday and they were soar to say the least.


Cardio:
10 Mins on elliptical. 7-9Mph

Abs:
Hanging Leg Raises ss Crunches
10 Reps ss 15 Reps
10 Reps ss 15 Reps
10 Reps ss 15 Reps

Rope Crunches ss Side Bends
90 x 15 ss 35 x 12
90 x 15 ss 35 x 12

Reverse Crunches on Bench
3 Sets 15 Reps each

Ab Machine Drop Set
140 x 10 Drop 125 x 10 Drop 90 x 10

A little tired for the first part of cardio but felt good at the end. I will get a nap in the middle of the day to hopefully make up for the lack of sleep from last night.

[Sullyx44]

Workout wasn't bad today. I felt weak though. I really sucked on pullups, but I will attribute that to only getting like 5 hrs of sleep last night. And still getting up and doing morning cardio. But overall the workout wasn't bad. Forearms were pumped like crazy when I worked them.

Weight:224 lbs
Duration: 55 Mins

Back-
1)Wide grip Pullups:
BW x 8
BW x 6
Switched to hammer grip
BW x 6
BW x 7

2)Hammer Strength Iso Laterals:
90 x 12
180 x 8
180 x 8
230 x 7
180 x 8

3)Bentover BB Rows:
135 x 12
185 x 12
225 x 8
225 x 8
135 x 12

4)Seated Cable Rows:
180 x 12
180 x 12
180 x 10

Forearms-
1)Reverse Olympic Bar Curls:
65 x 10
65 x 10
65 x 8

2)BB wrist Curls on Bench ss Behind the Back wrist curls
95 x 15 ss 95 x 15
95 x 12 ss 95 x 15
45 x 15 ss 95 x 10

Can't wait for my epi and ap to get here...

-Sully

[LakeMountD]

*subscribed*

Sully: What dosages of Epistane are you looking to run and for how long? Definitely can't wait to see results .

[Sullyx44]

I was looking to start at 30mg a day. Start with a 4 week ccle and then bump it to 6 or 8 if I'm seeing good results. I will be taking anabolic pump as well. I have heard great things about both so I figured I would take em both! I plan on this being my last surge for bulk before I cut for the summer.

-Sully

[LakeMountD]

I was looking to start at 30mg a day. Start with a 4 week ccle and then bump it to 6 or 8 if I'm seeing good results. I will be taking anabolic pump as well. I have heard great things about both so I figured I would take em both! I plan on this being my last surge for bulk before I cut for the summer.

-Sully

Awesome, I will definitely keep an eye on your log. 30mg is a great starting point. I'll make a suggestion. I recommend you do 10/20/30mg day-1,2,3. It seems to help to slowly ramp it day to day. I think the huge jump in anabolic value can cause lethargy in the first week if it is ramped up too fast but it subsided in everyone I have seen so far including myself in the second week. When you get to the 40mg dosage (if you do) definitely trying taking 20mg an hour before workout, outstanding results!

[Sullyx44]

Thanks man. I have heard good things about 20mg pre- workout. I should be getting it in any day now. And I'll give that 10/20/30 for days 1/2/3 a shot.

[Sullyx44]

Todays workout started off great. I went in the gym feeling good. Exited about hitting shoulders. But on my last set of military press I tweaked my neck real bad. That really sucked. But I finished my workout anyways.

Shoulders-
1)BB Military:
135 x 10
135 x 9.5
145 x 7+1
155 x 5+2

2)DB Side Laterals:
20 x 12
25 x 12
20 x 12
20 x 12
20 x 12

3)Upright Rows:
45 x 12
95 x 8
105 x 7

4)Bentover Fly's:
12.5 x 12
15 x 12
20 x 12
20 x 12

5)BB Shrugs ss Side Lateral Partial Reps
225 x 10 ss 40 x 10
275 x 10 ss 40 x 10
275 x 10 ss 40 x 10

Calves-
1)Smith Machine Calf Raises:
135 x 12
135 x 12
185 x 12
185 x 12

2)Seated Calf Raises:
90 x 15
135 x 12
Dropset: 180 x 15 Drop 135 x 10 Drop 90 x 12

Calves were pumped after that drop set. But I wish I had gone at a faster pace through my shoulders so that I could have hit calves better.

[Andalite]

im in

*SUBSCRIBED*

best of luck

Andalite

[Sullyx44]

Welcome. The more the merrier!

[Sullyx44]

Little A.M. Cardio today along with abs and actually hit calves as well. They are a huge weak point so I will be hitting them ALOT and HARD for a while.

Weight:22.5
Duration: 60 Mins

Cardio-
1)10 Mins on Eliptical 7-10mph

2)Treadmil. Started at 6.5 Mph and built up to 9.5 Mph over a 10min period. It was pretty exhausting.

Abs-
1)Hanging Leg Raises ss Crunches
10 Reps ss 15 reps
10lbs x 10 ss 15 reps
10lbs x 10 ss 15 reps
12 Reps ss 15 reps

2)Rope Crunches
100 x 15
100 x 15
100 x 15

Calves-
1)Seated Calf Raises
90 x 15
90 x 15
135 x 12
135 x 12 Drop 90 x 15
135 x 12 Drop 90 x 15
135 x 12 Drop 90 x 18

Great Pump in calves. Off day today. I will be resting up for legs tomorow.

[Sullyx44]

Knee was hurting today pretty bad after cardio. It's been bothering me lately and I don't know why. I guess cause I haven't ran in a while.

Weight: 219lbs

Cardio-
1)Elliptical 10 Mins @ 7-9.5 Mph

2)Treadmill
1 Min 3.5 Mph Warmup
1 Min 6.5 Mph
9 Min 7.5 Mph
2 Min 2.5 Mph Cooldown

Calves-
1)Smith Machine Calf Raises
135 x 12
135 x 12
255 x 10 Drop 185 x 10 Drop 135 x 12
205 x 12 Drop 135 x 12

2)Seated Calve Raises
90 x 15
90 x 15
135 x 15

Arms this afternoon. Hope I won't be too tired cause I really didn't want to wake up this morning. I tried VPX Redline Drink. Nothing great. Woke me up, but didn't really give me a good boost. Nothing more than a cup of coffee would have done. I think the Redline pills are signifigantly better.

[Sullyx44]

Great workout today. Switched it up a little. Instead of Supersetting exercises like I have the past two weeks. I alternated between bi and tri exercises so I could go heavier on my sets. But I didn't go that much heavier I REALLY concentrated on great form today. Pump was pretty crazy.

Weight: 221 lbs

Bi's/Tris-
Warmups
Dips: BW x 15, BW x 15
Chinups: BW x 8, BW x 10

1)Closegrip EZ-Bar Curls
95 x 8
105 x 8
95 x 8
95 x 10
95 x 10

2)DB Overhead Extension
100 x 10
105 x 10
110 x 10
115 x 10
120 x 5 Drop 80 x 6

3)Seated Supinated DB Curls
35 x 10/10
35 x 11/11
35 x 12/12
35 x 12/12
30 x 10/10

4)Skull Crushers
95 x 12
105 x 12
105 x 12

5)Dips
BW x 15
BW x 21
BW x 9

Forearms-
1)Wrist Curls on Bench ss Behind Back Wrist Curls
45 x 25 ss 45 x 20
65 x 12 ss 65 x 10
65 x 12 ss 65 x 10

2)Reverse Wrist Curls
45 x 12( Insane Pump!!)

Got my Anabolic Pump today. Took 1st serving with Pre-Workout Meal. I'm going to take my 2nd serving here in a little while before my Post-Workout Meal. No effects so far, but I can't wait to see what results it gives me! Here are some pics I snapped real quick after my workout on my phone. I wasn't flexing right on the lats pose. I'm just trying to get some pics up for before my Epistane/Anabolic Pump stack so I can better see the difference.

[Sullyx44]

Just thought I would update my diet. I decided to add milk to my lunch and Post-workout meals. Just to get extra calories while I am taking epistane and anabolic pump so I can try and put on as much mass as possible before I cut for the summer. I'm only going to post updated macro's. My carbs are pretty high because of the anabolic pump.

Current Weight: 221bs(fluctuating between 221 and 224)

Here are my daily Totals Divided up between 7 meals. Biggest being Breakfast and Post-workout.

Calories: 4321
Protein: 388g (38% 1559 Cals)
Carbs: 496g (46% 1959 cals)
Fat: 77g (16% 690 cals)

I will also be starting an Epi/Ap Log which I will post the link to.

[Sullyx44]

Painful workout today. Very simple but very tough! My legs were toast.

Legs-
Leg Press to warm up legs
180 x 20
180 x 20
270 x 12

1)Squats
135 x 8
225 x 8
225 x 8
275 x 8
315 x 6
315 x 6
315 x 6

2)Leg Extensions(Three Triple Drop sets!!! )
210 x 8 Drop 170 x 6 Drop 110 x 6
190 x 8 Drop 150 x 8 Drop 90 x 4
170 x 8 Drop 130 x 6 Drop 70 x 5

3)SLDL
135 x 10
185 x 10
225 x 10
225 x 10
225 x 10

I started my Epi today as well. Obviously haven't started feeling it. I also snapped a shot of legs after...Its kinda crappy quality from my phone in bad lighting but you can see a little!

[Sullyx44]

Good workout. Calves were really pumped from the drop sets I did on seated raise.

Weight: 216 lbs

Cardio-
1)Elliptical 12 mins @ 7-9.5 Mph

2)Light Job on Treadmill .75mi @ 6.5 Mph

Abs-
1)Hanging Leg Raises SS Crunches
x 12 ss x 15
x 12 ss x 15
x 12 ss x 15

2)Reverse Crunches on Bench
x 15
x 15

3)Cable Crunches SS Side Bends
100 x 15 ss 35 x 12/12
100 x 15 ss 30 x 20/20
110 x 16 alternated left and right knee's on this

Calves-
1)Smith Machine Calf Raises
135 x 15
185 x 12
185 x 15
135 x 15

2)Seated Calf Raises(Three Double drop sets)
135 x 15 Drop 90 x 15 Drop 45 x 15
135 x 15 Drop 90 x 15 Drop 45 x 15
135 x 15 Drop 90 x 15 Drop 45 x 15

3)Leg Press Calf Raise
180 x 15
180 x 15

[Sullyx44]

Decent workout today. Pump was awsome, but I didn't have the best intensity. Weight on bench really sucked.

Weight: 219lbs
Duration:65 Mins

Chest-
1)Flat BB Bench: 135 x 15, 135 x 12, 185 x 12
225 x 8
235 x 8
240 x 7+1
275 x 3
135 x 12

2)Incline DB Bench
95 x 6
95 x 5
90 x 6

3)Dips
BW x 10
+45 x 9
+45 x 6
BW x 12
BW x 12

4)Cable Fly's SS DB Pullovers
50 x 12 ss 65 x 12
60 x 12 ss 65 x 15
70 x 8 ss 65 x 15

Calves-
1)Leg Press Calf Raises SS Seated Calf Raises
180 x 15 ss 90 x 15
180 x 15 ss 90 x 15
230 x 15 ss 115 x 12
230 x 15 ss 115 x 15
180 x 17 ss 90 x 17

Today is Day 3 on Epi/Ap. No noticable effects as of yet. But I am very optimistic. I did look a little more vascular than usual in my arms and shoulders. Don't know if thats from the supps, or recent weight loss that I can't explain. I am back up to 219lbs now. Hopefully I will Keep gaining. If I could get back to 228lbs and be just as lean as I am now if not leaner from this stack I would be very happy. It would make my cutting a lot easier.

[Sullyx44]

Made a decision about my caloric intake. I will be adding a protein shake before my morning cardio. Only taken on days that I run in the A.M. It will bring my cardio day Macros to.

Cals:4441
Protein: 412g
Carbs: 499g
Fat: 71g

On Non-Cardio Days.
Cals: 4321
Protein: 388g
Carbs: 496g
Fat: 71g

[Gettinpumped]

workouts looking good man.

[Sullyx44]

Good workout this morning. Felt great on the treadmill. Knee was a little soar but felt good. DOMS is still bad from leg day so I think getting some blood into my soar legs will help with the recovery. I drank a protein shake RIGHT when I woke up along with some caffine to get me going. Worked out nicely my energy was good.

Weight: 223lbs!!!!

Cardio-
1)Treadmill
Warm up 8 mins @ 3.0 Mph building up to 4.0 Mph
6 Mins Jogging @ 6.5 Mph
6 Mins Jogging @ 7.0 Mph
2 Mins Cooldown @ 3.0 Mph

Abs-
1)Hanging Leg Raises SS Crunches(Always nice and slow)
x 10 SS x 20
+10 x 12 SS x 15
+12.5 x 12 SS x 15
x 10 SS x 15

2)Reverse Crunches on bench
x 12
x 12

3)Standing Rope Crunches SS DB Side Bends
50 x 15 SS 30 x 12/12
60 x 15 SS 40 x 12/12
60 x 15 SS 50 x 12/12

Really glad my weight was back up today. I don't know what cause the drop all they way to 216lbs the other day. Anyways I have Back/Forearms tonight. I'm hoping for great pump and intensity!

[Sullyx44]

Was thinking a little earlier. I would like to get more frequency in, but still do the same bodypart combo's I'm doing now. So I have decided to switch my Off days up. My split will change to a 3 on 1 off rotation. This will mean that every week a Different bodypart will get worked a day early. I.E. Week one chest would be on SUN. but Week 2 it would be on Sat, and then week 3 Switch back to Sun. Giving me 5 days rest one week and 6 the next if that makes sense. I'm going to try this out because I think my recovery will be up while taking EPI/AP.

[ThickAsABrick]

Solid workouts here, Sully.

Keep it up!

[Sullyx44]

WOW!!! One of the best back workouts I have EVER had! I thought my lats were going to rip off my back the pump was so insane. The pump was accompanid by a calm intensity. I was weird. Strength was pretty good. Really loved the combo of exercises I chose. I had that I own the gym attitude....It was nice. I did rack pulls for the first time ever. Turned some heads with it which was pretty cool. I think I could have definatly done more weight but my hams were still pretty soar from SLDL's the other day.

Weight: 221 lbs(down 2 from this morning)
Duration: 65 Mins

Back-
1)Rack Pulls(Bar at Shins) 135 x 8, 225 x 6, 315 x 5,
405 x 5
455 x 5
475 x 3
500 x 3(PR)
520 x 2(Second rep was REALLY Sloppy, But I inched it out!)

2)Wide Grip Pullups
BW x 6
BW x 8

3)Hammer grip Pullups(Awsome ROM here. Pulled sternum up to the bar on every rep)
BW x 6
+25 x 5
BW x 7

4)1 Arm DB Rows
100 x 10/10
100 x 10/10

5)Lat Pulldowns(Brutal)
150 x 10
160 x 10
170 x 8 Drop 150 x 8 Drop 130 x 5 Drop 110 x 5

6)Hammer Strength Reverse Grip Pulldowns
180 x 10
230 x 4 Drop 180 x 6 Drop 90 x 12

Forearms-
1)Reverse E-Z Bar Curls SS BB Wrist Curls on Bench
75 x 10 SS 75 x 10
75 x 10 SS 75 x 10
75 x 10 SS 75 x 13

I'm assuming it was the Epi/AP that raised the bar for me today with intensity. And I must say that I am REALLY exited about the coming weeks. If it gets better from here....I will definatly extend to 8 weeks Barring no Sides!

[Sullyx44]

Awsome workout today. Felt real strong on my DB press's, as well as my smith machines. I just got stronger with every set. Didn't work traps today because I did heavy Rack Pulls yesterday, and I felt like they didn't need any attention today. Pump was awsome as well. Definatly looking more vascular and a bit leaner than before.

Weight: 226 lbs!!!
Duration:55 - 60 Mins
Sets: 38

Shoulders-
1)DB Military Press:
65 x 8
75 x 8
75 x 7
80 x 6

2)Smith Machine Military Press SS DB Side Laterals
135 x 8 SS 15 x 10
155 x 8 SS 20 x 10
185 x 8 SS 25 x 10
195 x 8 SS 25 x 10

3)Seated Rear Delt Fly's SS Heavy DB Side Lateral Partials
20 x 12 SS 45 x 8
25 x 10 SS 45 x 8
25 x 10 SS 45 x 8
25 x 10 Drop 20 x 6 Drop 15 x 6

4)Dumbell Shrugs
100 x 10

Calves-
1)Seated Calf Raises(Three, Tripple Dropsets)
90 x 15, 90 x 15
180 x 10 Drop 135 x 10 Drop 90 x 12 Drop 45 x 12
180 x 10 Drop 135 x 10 Drop 90 x 12 Drop 45 x 12
180 x 12 Drop 135 x 12 Drop 90 x 12 Drop 45 x 12