Ok.. gave up on my last journal and decided to start another one..  I was up to 200 lbs at the beg. of may, then exams, 21st b-day, summer school all happened at once and really screwed me up.. went back down to 185, however, still between 185 and 190, i feel bigger and stronger than I did at 200 lbs.

I'm basically going to bulk until I get up to 210-220.. I don't care if it takes me from now until next July, I'm gonna get up there.  I usually start a bulk and about 4 weeks into it, I give up and just maintain.  Hopefully keeping a journal will keep me motivated. 

For the last  3 weeks, everything I've done has been a slower motion really workin on the whole "mind-muscle connection" and I've actually made some decent gains doing this, so thats the way I'm gonna keep it, with sets being in the 8-12 rep range.  Hopefully I will be consuming 3000-4000 calories per day, with about 200-220g protein. 

Routine (and I'll prolly change it, not really sure yet)
MONDAY - CHEST
DB Bench 4 sets
Hammer Strength Incline 4 sets
DB or Cable Flies 3 sets
DB Pull Overs 3 sets

TUESDAY - BACK
Deadlift 4 sets
T-Bar Rows 4 sets
Pull Ups 4 sets
Lat Pulls 3 sets

WEDNESDAY - LEGS
Squats 4 sets
Leg Curls 3 sets
SLDL 4 sets
Leg Extensions 3 sets
Calf Raises 4 sets

THURSDAY - SHOULDERS
DB Press 4 sets
Smith Machine Behind Head Press 3 sets
Side Raises 2 sets
Rear Delts 2 sets
Shrugs 4 sets

FRIDAY - BI'S/TRI'S
Close Grip Bench 4 sets
Overhead DB presses 4 sets
Pressdowns 3 sets
BB Curls 4 sets
Preacher Curls 4 sets
Hammer Curls 3 sets


Something about like that will be my routine.  I'll try and get some pics up, even if I have to take them with my cell phone, but then they prolly wont turn out that good.  but I'd like them for some before and afters.


pretty recent pic off my phone.  can't really tell, but arms are just under 16" flexed, forarms just over 12" relaxed, chest 42"


[image]local://12391/B43FDC44EB904BC6837B28B5CAB98F48.jpg[/image]

Looking good bro!  **** your not to far away from me in size.

thanks man.. size is comin along.. i'm just not seein it on the scale and thats whats pissin me off.. i got a good pic of my back earlier today, but i cant seem to get it sent to the website for the phone to post it.. also doesn't help that my computer is slow as **** right now.. but i'm gonna keep tryin and get it up soon

back shot finally went through.. best i could do holding it in the mirror
 
 


[image]local://12391/6F081B4DEA714CABAFAA7AEBEEF80C61.jpg[/image]

Nice deltoids your arms actually look a little over 16 inches.  For an accurate measurement wrap a peace of tape around your arm and then stick it onto a tap measure.   Unless you have a proper measuring tape.

CHEST
DB Bench 75 x 10 x 4
H.S. Incline 160 x 8 x 4
DB Flies 40 x 10 x 3
DB Pullovers 60 x 12 x 3
ABS
Cable Crunches 200 x 15 x 3
Hanging Knee Raises 15 x 3
DB Side Bends 45 x 10 x 3
 
WORKOUT NOTES
-Don't know if it was the slow controlled movements or the n.o. explode I started on, or both, but I had a crazy pump by the time I was on my third set of db bench.  By the time I was done w/ flies my chest felt like it was about to explode.
-on the db movements (press and flies) I brought my hands parallel to the chest (so it was deeper than a barbell bench press) and kept the chest flexed throughout the movement.
-weights were lower than I would normally do, but I got a MUCH better WORKOUT from the weights than I do with heavier weights just pushing them up.
 
 
I wish I could get a front double bi shot but its kinda hard w/ a camera phone.  Gotta get my digital fixed or get a new one, just ain't got the money for it.
 
and to IBB- thanks for the comments on the pics.  I notice in pictures how big my arms actually look, but to me lookin at them in the mirror and what not they just don't look that big to me.  I have a flexible measuring tape so I can wrap it around me and get accurate measurments.  arms are only 15 3/4" cold.

BACK
Pull-Ups 10 x 4
Deadlifts 275 x 8 x 4
T-Bar Rows 3 plates 12 x 4
Lat Pulls 150 x 10 x 3
 
WORKOUT NOTES
-weights were low again, but once again, really focusing on moving the weight with the back instead of pulling with the arms worked me out better even with the low weights
-I will be moving up to 4 plates on rows cuz they were too easy
-Grip started giving out by the time I got to late pulls
-Didn't use straps and I won't anymore, just so I can hit forarms by holding onto the weight.

SHOULDERS
Arnold Press 40 x 12 x 4
Behind Neck Shoulder Press 115 x 8 x 4
Rear Delt Cable Fly 40 x 10 x 2
Seated Lateral Raises 15 x 10 x 2
Shrugs 315 x 12 x 2
          405 x 12 x 1
          455 x 8 x 1
 
NOTES:
- Really squeezed hard on the presses, my shoulders felt like they were bout to pop after those. 
- 15 lbs for lateral raises is HARD when goin really slow.
-used straps for shrugs.  315 just felt too light so i went to 405 and it still felt like i could do more.  455 is a little heavy but it felt GREAT.
 
 

Do you use straps for anything? Holding 455 has to be a beast on the hands.

yea.. did 315 just wearing gloves but it really was pushing my grip strength.. i put straps on when i went up to 405

probably gonna take today off.  closed the bar (got off at 2 or later) every day since last friday.  today is my day off, so i plan having fun.  if i lift its gonna be legs.  if not, arms tomorrow, legs on sunday.

Triceps
CGBP 165 x 10 x 4
Skull Crushers 65 x 12 x 4
Press Downs 150 x 15 x 3
 
Biceps
Barbell Curls 95 x 10 x 2
                 115 x 8 x 2
1 Arm Preacher Curls 30 x 12 x 4
Hammer Curls 40 x 8 x 3
 
Workout Notes:
-weights could have been better, but I drank a lot last night and was fightin off throwin up while I was liftin today.
- still tryin to get used to not putin as much weight on the bar.  its hard since I've been liftin since I was 14 and now all of a sudden I'm changing up the way I lift. 
 

ORIGINAL: PD81

Triceps
CGBP 165 x 10 x 4
Skull Crushers 65 x 12 x 4
Press Downs 150 x 15 x 3

Biceps
Barbell Curls 95 x 10 x 2
                115 x 8 x 2
1 Arm Preacher Curls 30 x 12 x 4
Hammer Curls 40 x 8 x 3

Workout Notes:
-weights could have been better, but I drank a lot last night and was fightin off throwin up while I was liftin today.
- still tryin to get used to not putin as much weight on the bar.  its hard since I've been liftin since I was 14 and now all of a sudden I'm changing up the way I lift. 

 
Buwhahahaha so did I!! and my arm day looked just like yours just about     Man I swear I only had like 4 beers yesterday + a jello shot and I felt like ****.   I was so sweaty and nasty feeling in the gym and my weight dropped 4lbs do to the water... but right now I am 3 lbs back up. 

Nice workout.
 
I noticed you were talking about no xplode up there in one of your notes, is this stuff really good? I'm considering buying a tub or two, just don't wanna waste too much money.
 
And what's your bf%? Because 185 is getting big.

ORIGINAL: IBendBarbells

ORIGINAL: PD81

Triceps
CGBP 165 x 10 x 4
Skull Crushers 65 x 12 x 4
Press Downs 150 x 15 x 3

Biceps
Barbell Curls 95 x 10 x 2
              115 x 8 x 2
1 Arm Preacher Curls 30 x 12 x 4
Hammer Curls 40 x 8 x 3

Workout Notes:
-weights could have been better, but I drank a lot last night and was fightin off throwin up while I was liftin today.
- still tryin to get used to not putin as much weight on the bar.  its hard since I've been liftin since I was 14 and now all of a sudden I'm changing up the way I lift. 

Buwhahahaha so did I!! and my arm day looked just like yours just about     Man I swear I only had like 4 beers yesterday + a jello shot and I felt like ****.   I was so sweaty and nasty feeling in the gym and my weight dropped 4lbs do to the water... but right now I am 3 lbs back up. 

i wish i only had 4 beers, but i did it up since like i said it was my first day off in a week.  3/4 of a fifth of vodka and 5 jager bombs (2 at the bar, 3 of them i made so they were pretty strong).  but yea, i was talkin to one of my buddies today and he was like man did you drink last night.  i said yea why.  he said he could smell the alcohol on me.  this was at 5 in the afternoon.  but i think i sweated the last of it out of me.