Journey to 200lbs
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Journey to 200lbs - 2/21/2008 3:12:14 PM
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dapunisher
Posts: 241
Joined: 2/21/2008
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Never did this before, figured might as well.
My workouts are in the morning from 6:30-7:30am.
My diet is the same everyday.
Wake up at 5:30 - 1 cup oatmeal; 1 scoop whey
Post workout 7:30 - 2 scoops whey 35g dextrose
9:30 - Chicken, salmon, almonds
12:00 - same
2:30 - same
5:00 - same
7:30 - Almonds, peanut butter, cottage cheese
8:00 - Bed
Total calories are around 4000 cals.
Exercise routine:
Monday: Arms
Tuesday: Delts, traps
Wednesday: Legs
Thursday: Back, forearms
Friday: Chest
_____________________________
5'7" 185lbs
10% BF
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RE: Journey to 200lbs - 2/21/2008 3:16:53 PM
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dapunisher
Posts: 241
Joined: 2/21/2008
Status: offline
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Thursday: Back day
Warm Up - Pull ups
8, 8, 6
Deadlifts - 225*8, 235*8, 245*8, 255*8
Hammer curls - 30*12, 35*12, 35*12, 30*8
Bent over rows - 135*12, 135*12, 145*12, 145*12
Lat Pull downs (reverse close grip) - 105*12, 105*12, 105*12
Lat Pull downs (regular wide grip) - 120*12, 120*12, 120*12
Reverse curls (ez barbell) - 55*12, 65*12, 65*12, 55*12
Machine rows - 140*12, 140*12, 180*12, 180*12
Forearm curls (ez barbell) - 55*12, 65*12, 75*12, 75*8
Seated rows (up towards upper chest) - 120*12, 120*12, 120*10, 120*10
_____________________________
5'7" 185lbs
10% BF
(in reply to dapunisher)
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RE: Journey to 200lbs - 2/21/2008 3:17:19 PM
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andy
Posts: 1013
Joined: 8/21/2004
From: Ohio
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Seems boring could substitute something with tuna or turkey and add a fruit like grapefruit is real good. Change up almonds once in awhile with walanuts. Its a good diet im just sayin you might want some variety to it so it dont get so old eating same thing all time
_____________________________
We should live our lives as though Christ was coming this afternoon. - Jimmy Carter
(in reply to dapunisher)
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RE: Journey to 200lbs - 2/21/2008 3:21:00 PM
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dapunisher
Posts: 241
Joined: 2/21/2008
Status: offline
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I hear you bro.... two weeks ago when eating I wanted to throw up cause I've been eating the same thing for over 8 months now... I do change it once in a while. But for only a week. Then I go back to the same thing.
I see this as a challenge that's why I do it :)
_____________________________
5'7" 185lbs
10% BF
(in reply to andy)
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RE: Journey to 200lbs - 2/21/2008 3:48:58 PM
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David1991
Posts: 5165
Joined: 11/3/2006
From: New Jersey
Status: offline
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damn thats a hell of a lot of sets for back.
do u go to positive failure on each set? and how long are ur rest times?
(in reply to dapunisher)
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RE: Journey to 200lbs - 2/21/2008 3:53:10 PM
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dapunisher
Posts: 241
Joined: 2/21/2008
Status: offline
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I don't go to failure, I just try to get in around 8-12 reps.
For deadlifts I can rep 285s-300s for 12 reps but then I'd be dead after that for the whole exercise. So I use not too heavy weights with very strict form while still feeling the burn.
And rest time is around 30 secs.
_____________________________
5'7" 185lbs
10% BF
(in reply to David1991)
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RE: Journey to 200lbs - 2/21/2008 4:00:48 PM
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David1991
Posts: 5165
Joined: 11/3/2006
From: New Jersey
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oh i see, so how do u progress throughout ur workouts, just adding weights? and if 10/10 was failure how intense would u say ur sets on average are?
(in reply to dapunisher)
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RE: Journey to 200lbs - 2/21/2008 4:13:30 PM
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dapunisher
Posts: 241
Joined: 2/21/2008
Status: offline
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I add weights if I need to. If I see that adding isn't needed then I don't.
As for intensity of workouts it's 9/10 but for failure it would depend on which exercise I'm doing.
_____________________________
5'7" 185lbs
10% BF
(in reply to David1991)
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RE: Journey to 200lbs - 2/22/2008 5:43:35 AM
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dapunisher
Posts: 241
Joined: 2/21/2008
Status: offline
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Friday: Chest day
Warm up: BB Flat Bench 135*12
DB Flat Bench
70*10
75*10
75*10
Very Wide grip BB incline bench:
135*10
135*10
135*10
Close grip BB incline bench:
115*10
115*10
115*10
Bench dips:
BW*12
+45 *12
+90*12 - 45*10 - BW *6
+90*12 - 45*10 - BW *6
BW*10
Decline Bench:
135*10
135*10
135*10
Reverse grip flat bench:
115*10
115*10
115*10
_____________________________
5'7" 185lbs
10% BF
(in reply to dapunisher)
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RE: Journey to 200lbs - 2/22/2008 5:46:22 AM
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pumped340
Posts: 255
Joined: 2/25/2007
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quote:
ORIGINAL: dapunisher
Bench dips:
BW*12
+45 *12
+90*12 - 45*10 - BW *6
+90*12 - 45*10 - BW *6
BW*10
Are those middle 3 drop sets?
(in reply to dapunisher)
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RE: Journey to 200lbs - 2/22/2008 5:47:51 AM
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dapunisher
Posts: 241
Joined: 2/21/2008
Status: offline
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quote:
ORIGINAL: pumped340
quote:
ORIGINAL: dapunisher
Bench dips:
BW*12
+45 *12
+90*12 - 45*10 - BW *6
+90*12 - 45*10 - BW *6
BW*10
Are those middle 3 drop sets?
The middle two are. Since I already have two plates on my lap, I drop one and keep going. Then drop the last one and do BW.
_____________________________
5'7" 185lbs
10% BF
(in reply to pumped340)
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RE: Journey to 200lbs - 2/22/2008 5:50:00 AM
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pumped340
Posts: 255
Joined: 2/25/2007
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Oh yea i meant the middle 2.
How long have you been following this routine and how are your gains as far as fat and muscle gains per week?
(in reply to dapunisher)
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RE: Journey to 200lbs - 2/22/2008 6:50:38 AM
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dapunisher
Posts: 241
Joined: 2/21/2008
Status: offline
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quote:
ORIGINAL: pumped340
Oh yea i meant the middle 2.
How long have you been following this routine and how are your gains as far as fat and muscle gains per week?
Been following for quite some time now.
I like this routine as it allows me to be at my best everytime I'm in the gym. I've experimented with a lot of routines and this one seems to suite me the best.
_____________________________
5'7" 185lbs
10% BF
(in reply to pumped340)
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RE: Journey to 200lbs - 2/23/2008 2:20:57 PM
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dapunisher
Posts: 241
Joined: 2/21/2008
Status: offline
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Saturday: Rest but did IBB's Leg Press Challenge
Warm up:
Front Squats: 135*8, 135*8, 135*8
Leg Press:
2 plates each side: 50 reps
3 plates: 40 reps
4 plates: 22 reps
That's where I gave out.
_____________________________
5'7" 185lbs
10% BF
(in reply to dapunisher)
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RE: Journey to 200lbs - 2/23/2008 4:08:23 PM
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IBendBarbells
Posts: 3685
Joined: 6/21/2006
Status: offline
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quote:
ORIGINAL: dapunisher
Saturday: Rest but did IBB's Leg Press Challenge
Warm up:
Front Squats: 135*8, 135*8, 135*8
Leg Press:
2 plates each side: 50 reps
3 plates: 40 reps
4 plates: 22 reps
That's where I gave out.
You and me both buddy!! I can't wait to accomplish that though!! Because I know when I switch back to 3 x 10 I will be pushing alot of weight.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to dapunisher)
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RE: Journey to 200lbs - 2/25/2008 5:27:37 AM
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dapunisher
Posts: 241
Joined: 2/21/2008
Status: offline
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Monday: Arm day
Weighed myself today at 184.6
Warm up:
Ez curl BB (45lbs one): curls to skull crushers *2
Decline skull crushers (ez curl BB):
65*12
75*12
80*12
80*12
Ez curl close grip BB curls:
65*12
65*12
65*12
65*12
Close Grip BP:
135*12
135*12
135*10
135*8
Ez curl BB curls:
65*12
75*12
75*12
65*12
Tricep push downs:
No. 6 *15
7 * 15
8 * 15
8 * 15
Cable curls -> standing concentration curls:
3*10 -> 20lbs*12
3*10 -> 20lbs*12
3*10 -> 20lbs*12
Reverse grip tricep pulls:
4*12
4*12
4*12
4*12
Cardio: 15 minutes on elliptical
_____________________________
5'7" 185lbs
10% BF
(in reply to IBendBarbells)
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RE: Journey to 200lbs - 2/26/2008 4:46:00 AM
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dapunisher
Posts: 241
Joined: 2/21/2008
Status: offline
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Tuesday: Delts, traps
Warm up:
5lbs lateral raises *10
Front raises *10
Seated DB shoulder press:
50*10
55*10
55*10
Bent over lateral raises (for rear delts):
20*12
20*12
20*12
DB shrugs:
75*12
85*12
95*12
105*8
Seated side lateral raises with pinky pointing up:
15*10
15*10
15*10
15*10
BB shrugs wide grip:
135*12
165*12
185*12
Seated military press:
135*12
155*10
155*10
Upright rows wide grip:
95*12
95*12
95*12
Cardio: 10 minutes on elliptical
_____________________________
5'7" 185lbs
10% BF
(in reply to dapunisher)
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RE: Journey to 200lbs - 2/27/2008 4:29:50 AM
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dapunisher
Posts: 241
Joined: 2/21/2008
Status: offline
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Wednesday: Leg day
Warm up:
Front Squats: 135*12
Squats (ATG):
185*10
195*10
205*8
205*8
205*8
BB Calf raises (smith machine):
225*12
245*12
275*12
315*12
Leg Press:
450*12
540*12
630*12
630*10
Hamstring curls:
90*8
90*8
90*8
Cardio: 15 minutes on elliptical
_____________________________
5'7" 185lbs
10% BF
(in reply to dapunisher)
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RE: Journey to 200lbs - 2/28/2008 4:42:44 AM
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dapunisher
Posts: 241
Joined: 2/21/2008
Status: offline
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Thursday: Back/Forearm day
Weighed myself today at 187.0
Warm Up - Pull ups
6, 4
Lat pressdowns (cables):
3*10
4*10
Yates Rows:
135*12
135*12
135*12
Deadlifts:
225*8
235*8
245*8
255*8
Hammer curls:
30*12
35*12
35*12
Lat Pull downs (reverse close grip):
90*12
90*12
90*12
Lat Pull downs (regular wide grip):
120*12
120*12
120*12
Reverse curls (ez barbell):
55*12
65*12
65*12
Dumbell Rows:
50*12
60*12
60*12
Forearm curls (ez barbell):
55*12
65*12
75*12
Seated rows (up towards upper chest):
120*12
120*12
120*10
Cardio: 10 minutes on elliptical
_____________________________
5'7" 185lbs
10% BF
(in reply to dapunisher)
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RE: Journey to 200lbs - 2/29/2008 4:53:20 AM
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dapunisher
Posts: 241
Joined: 2/21/2008
Status: offline
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Friday: Chest day
Warm up: BB Flat Bench 135*12
BB Flat Bench
165*10
175*10
195*10
205*10
DB incline bench:
50*10
60*10
60*10
Close grip BB incline bench:
115*10
115*10
115*10
Bench dips:
BW*12
+45 *12
+90*12 - 45*8 - BW *6
+90*12 - 45*8 - BW *6
+45*10
Pec Dec Machine:
90*10
110*10
110*10
Reverse grip flat bench:
115*10
115*10
115*10
Cardio: 15 minutes on elliptical
Note: It felt amazing going back to BB bench after like 2 months of DB bench. My form was perfect. Before when I was repping 205s and 225s my form suffered because I used to hump the air in the last few reps but now I can rep these NP.
_____________________________
5'7" 185lbs
10% BF
(in reply to dapunisher)
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