The Weapon of Mass Destruction

[the wmd]

Starting a journal seemed like it would be fun, so I am doing it. Im 19, 5'10
195 lbs. Been working out for football the past 3 years and now I am transitioning to more bodybuilding training. I want to be big as hell, with a reasonable bodyfat( visible abs). My favorite bodybuilder is Ronnie Coleman. im going to shoot for 1.5 g of protien per pound. This will be important cuz I work out really hard. Ill write more stuff down as I go along but this is the beggining of my trek to greatness... well maybe not, but at least ill be swole.

[the wmd]

This was my first workout back after a week long layoff, so I didn't go all out, but a good workout nonetheless.

Deadlifts: 135/10, 225/5, 315/5, 405/5
Chins: 50 total reps
Barbell Rows: 135/8, 185/8, 225/8, 235/6
Lat Pulldowns: 180/8, 190/8, 200/6
Cable Rows: 200/8, 210/8, 220/8
DB Curls: 30/8, 35/8, 40/8
Cable Curls: 90/10, 100/10, 110/10

Good workout, not great, but got a good pump in my lats and biceps. I really hate training biceps so I just throw in some small exercises after back work. Chins were a little harder than usual, but i was a little worn down after the deadlifts. The 50 reps took me about 7 sets. Diet has been good, been getting about 300g of protien so that is 1.5xbodyweight.

[sword chucks]

great workout! keep it up!

[heavylifter954]

your a pretty strong dude.. if you can do pullups insead of lat pulldowns you should

[the wmd]

Chins(pullups) are the second exercise in my workout. I just do the lat pulldowns as a finishing off exercise. What I do for chins is do as many sets as it takes to make it to 50 reps.

[mLup]

You're putting up some big numbers... Can't wait to see what you put up for some other exercises... Good luck!

[Super JAY]

Impressive, hope it helps for ballin.

[the wmd]

Bench Press: 135/10, 185/5, 205/5, 225/3, 245/3, 250/3, 255/2
Incline Bench Press: 135/5, 185/5, 205/2, 185/5, 185/4
Incline DB Press: 70/5, 75/5, 85/4
Flyes: 30/10, 30/10, 30/10, 30/10
Random ab crap

My chest strength always suffers the most when I take any sort of time off, and this workout is an example of that. Bench Presses felt a little akward, almost like one side of the bar was heavier than the other. On my incline presses, I don't really know how strong I am on these because I use most of my energy trying to unrack the weight. The pins are at such a weird angle I have to use a ton of strength lifting it off just to get into position. Im definitely getting a spotter to help next time. Incline db presses were fine, and flyes felt good, I got a good pump. Diet has been good so far, lots of clean foods and lots of protien.

[sword chucks]

Nice workout!

How do you do the same weight on each set like that? are they non failure or something?

[the wmd]

I go to failure on most of my main exercises, other exercises I go for pump and feeling it in my muscle. For these particular workouts, Im mostly just trying to see where Im at strengthwise after a 2 week layoff. On the sets where i don't go to failure, I'm still pushing it, I justy end the set with maybe one or two more reps left in me. I don't feel it is productive to go to failure on every set of every workout.

[the wmd]

Squats: 135/10, 225/5, 315/5, 365/3, 370/3, 375/3
Leg Press: 630/8, 810/8, 990/8
Leg Extensions: 110/10, 120/10, 130/10, 140/10
Lying Leg Curls: 90/10, 100/10, 120/10, 130/10
Standing Calf Raise: 315/10, 330/10, 345/10, 360/10, 375/10
Seated Calves: 5 sets of ten at 90 lbs.

Good workout, I was pleased my strength was still pretty good after a little break. There is something I absolutely love about squatting heavy. I know thats pretty weird but I get the biggest high when Im finished. For some reason, my leg press never goes down if I take a break from it. That's not really a problem just a weird thing. The rest of the workout was fine, just your normal assistance exercises. On a side note, while I was squatting, before my last set i thought of this journal I had started on here and how people said i was strong and stuff. Even though these are people Ive never met I felt motivated to push myself, so I put another 5 pounds on the bar instead of doing another set at 370. Whatever works, right?

[BURNINATER]

nice job mate - looking quite strong

[the wmd]

Seated DB Press: 50/10, 60/5, 70/5, 80/5, 80/5
Lateral Raises: 25/12, 25/12, 25/12, 25/12
Barbell Shrugs: 135/10, 225/10, 315/10, 335/10, 345/10
SkullCrushers: 75/8, 95/8, 105/6, 115/6
Tricep Pushdowns: 80/10, 90/10, 100/10

Ugh.. Crappy workout, I was very dissappointed. Today was my first day back at summer school and directly after that I had to go to work. So I was feeling pretty lazy and weak today. I'm going to have to change my approach to shoulder training, I think a heavy chest day and heavy shoulder day is going to be just too much. Im going to start using a higher rep range on shoulder presses and see if that works any better, because my delts still felt a little sore from my chest workout. Just an overall disappointing workout.
Thoughts for next week's workout:
Lighten up the shoulder presses, maybe incorporate some supersets or something.
Start eating more protien to help me recover from previous workouts. I had slacked off on my diet the past day or two and I could definitely tell while I was at the gym tonight.

[the wmd]

Chins: 50 total reps
Deadlifts: 135/10, 225/5, 315/1, 365/1, 415/1, 435/1
Barbell Rows: 135/10, 185/8, 225/8, 245/8
Cable Rows: 200/8, 210/8, 220/8, 230/8
EZ Bar Curls: 75/8, 95/8, 95/8, 95/8
Cable Curls: 90/10, 100/10, 110/10

This was a damn good workout, felt very strong considering it was about 2 A.M. The chins came a lot easier than last workout, most likely because I did them before deadlifts this time. The reps for chins were something like 12,10,10,8,6,4. Deadlifts I decided to work up and do some submaximal singles, just to switch things up. It wasn't maxing out, but I would say about 90%. My new goal is to use the whole 300 lb. stack on my cable rows, I don't think its too far out of sight. That would just look awsome, plus my back would probly be pretty big too. Then did my random bicep exercises and got outta there. Felt pumped but I really need to start eating better, Ill eat great for a couple days then completely **** up, so Im going to focus on getting that in tact so I can be big and swole. Peace Out.

[the wmd]

Bench Press: 135/10, 185/5, 225/5, 245/2, 265/2, 275/1
Incline Barbell Press: 135/8, 155/8, 185/6, 185/5, 185/4
Incline DB Press: 65/8, 70/8, 75/6
Flyes: 35/10, 35/10, 35/10
Random Ab ****

Pretty good workout, felt strong and got a good pump in my chest. I was gunning for 2 reps on my last set of bench press, but got pinned going for number 2. I'll get it next week, no doubt. Everything else went fine, nothing spectacular. I really need to focus on losing some body fat, I look big with clothes on, but my abs are starting to get covered up. Nothing a little cardio can't fix though.