New Year, New Me
|
Users viewing this topic:
none
|
|
Logged in as: Guest
|
Login  | |
|
New Year, New Me - 10/4/2006 2:14:00 PM
|
|
|
PD81
Posts: 604
Joined: 6/27/2006
From: East Coast
Status: offline
|
So I've been talkin to a guy at the gym here at school and he's been doing this, so I'm deciding to give it a shot since he is where I want to be.
my stats now are:
6'1 184lbs - little water weight
Arms - 14.75"
Thighs - 23"
Calves - 14.5"
Chest - 40"
BF - around 10-11%
Goal by April 1, 2007
210-220 lbs
According to http://www.bodybuilding.com/fun/drobson207.htm
with a 6.75" wrist, I should be at:
Arms - 16"
Chest - 44"
Thighs - 23"
Calves - 15"
and at 6'1 I should be at 210 lbs with a 31 inch waist so those are my goals for now - except i want the thighs up around 25.
here's what I will be doing for the next 10 weeks or so
Monday
Incline Barbell Bench - 4 x 6
Flat Barbell Bench - 4 x 6
Shoulder Press - 4 x 6
Dips - 2 x Max
Straight Leg Deadlifts - 2 x 10 (light weight)
Leg Extensions - 2 x 10 (light weight)
Tuesday
Rack Pulls - 4 x 6
Bent Over Rows - 4 x 6
Pull Ups - 4 x Max
Shrugs - 3 x 10
Preacher Curls - 2 x 10 (light weight)
Wednesday
Rest
Thursday
Squats - 4 x 6
Lunges - 4 x 6
Dumbbell Lateral Raises - 2 x 10 (light weight)
Cable Rear Delt Flies - 2 x 10 (light weight)
Incline Dumbbell Flies - 2 x 10 (light weight)
Friday
Close Grip Bench Press - 4 x 6
Triceps Pressdowns - 4 x 6
Barbell Curls - 4 x 6
Hammer Curls - 4 x 6
Pull Ups - 2 x Max
Saturday and Sunday
Rest
So I'm hitting every muscle group twice a week with one heavy day and one light day with the light days being more isolation type exercises. Like I said earlier I will be doing this for the next 10-12 weeks and I'm hoping by then I can be around 195-200 bodyweight by New Years.
My diet consists of oatmeal in the morning, a couple eggs each day, couple chicken breasts each day, pasta each day, or something close to that. I am in college so I can't afford all the food that I need, but I do try and eat the best I can. Only supps I take are protein and creatine. I have some pics from now but I will post those after 12 weeks or so to track the progress. I will start this next Monday, October 9th.
< Message edited by PD81 -- 1/11/2007 2:42:57 PM >
_____________________________
6'2 185 pounds
450 Deadlift
335 Bench
New Journal
http://www.discussbodybuilding.com/My_New_Journal/m_274064/tm.htm
|
|
|
|
|
RE: Beastin' Out - 10/4/2006 2:32:33 PM
|
|
|
MuscleMachine14
Posts: 487
Joined: 5/24/2006
Status: offline
|
If you have good genetics that 6 rep range will do wonders. I've been blessed with amazing genetics (very thankful) and the max-ot is working like a charm for me. Your program looks pretty solid. If you bust your ass enough with this you will definitely meet your goal and then some. Good luck
_____________________________
Age: 18
Height: 5'7"
Body Weight: 180-185
BF %: 8 %
Incline Barbell: 195 x 8
Squat: 295 x 8, ass to ground
Shoulder Press: 175 x 8
Barbell Row: 195 x 8
Skullcrushers: 105 x 10
(All lifts are on 3rd set)
(in reply to PD81)
|
|
|
|
|
RE: Beastin' Out - 10/4/2006 3:03:03 PM
|
|
|
PD81
Posts: 604
Joined: 6/27/2006
From: East Coast
Status: offline
|
i trained using the max-ot prinicples for about a month at the beginning of last spring and my strength went through the roof. since then i've lost 10 pounds.. put a few back on and my maxes all dropped about 30 pounds so i'm hoping they will go back up. i can't wait til december.
_____________________________
6'2 185 pounds
450 Deadlift
335 Bench
New Journal
http://www.discussbodybuilding.com/My_New_Journal/m_274064/tm.htm
(in reply to MuscleMachine14)
|
|
|
|
|
RE: Beastin' Out - 10/9/2006 12:41:13 PM
|
|
|
PD81
Posts: 604
Joined: 6/27/2006
From: East Coast
Status: offline
|
Monday October 9, 2006
Incline Bench: 175 x 6, 175 x 6, 175 x 6, 185 x 6
Flat Bench: 225 x 6, 225 x 6, 235 x 6, 235 x 6
Military Press: 115 x 6, 115 x 6, 115 x 6, 135 x 6
Dips: Bodyweight x 25, Bodyweight x 15
Leg Extensions: 100 x 10, 100 x 10
Straight Leg Deadlift: 135 x 10, 135 x 10
_____________________________
6'2 185 pounds
450 Deadlift
335 Bench
New Journal
http://www.discussbodybuilding.com/My_New_Journal/m_274064/tm.htm
(in reply to PD81)
|
|
|
|
|
RE: Beastin' Out - 10/10/2006 4:08:26 PM
|
|
|
PD81
Posts: 604
Joined: 6/27/2006
From: East Coast
Status: offline
|
Tuesday October 10, 2006
Rack Pulls: 275 x 6, 275 x 6, 275 x 6, 275 x 6
Rows: 225 x 6, 225 x 6, 225 x 6, 225 x 6
Pull Ups: (Bodyweight) 10, 10, 9, 9
Shrugs: 275 x 10, 275 x 10, 275 x 10
Preacher Curls: 65 x 10, 65 x 10
_____________________________
6'2 185 pounds
450 Deadlift
335 Bench
New Journal
http://www.discussbodybuilding.com/My_New_Journal/m_274064/tm.htm
(in reply to PD81)
|
|
|
|
|
RE: Beastin' Out - 10/12/2006 3:55:46 PM
|
|
|
PD81
Posts: 604
Joined: 6/27/2006
From: East Coast
Status: offline
|
Thursday October 12, 2006
Decided to take today off since it was nice outside and its starting to get cooler. Went and played football with the guys. Gonna hit arms tomorrow and legs on Saturday.
_____________________________
6'2 185 pounds
450 Deadlift
335 Bench
New Journal
http://www.discussbodybuilding.com/My_New_Journal/m_274064/tm.htm
(in reply to PD81)
|
|
|
|
|
RE: Beastin' Out - 10/14/2006 9:13:32 PM
|
|
|
PD81
Posts: 604
Joined: 6/27/2006
From: East Coast
Status: offline
|
AHHH!!! damn fall break. great week to start up a new routine. my schedule is all messed up. so i'm gonna do my arm day tomorrow (sunday) and then hopefully i can go to a gym at home on monday for my leg day and go from there so i'll end up doing my thursday workouts on monday friday workouts on tuesday wed still day off monday workout on thursday and tuesday workout on friday. if that makes sense. it does to me and i guess thats really all that matters cuz i don't know if anyone else is reading this besides me.
_____________________________
6'2 185 pounds
450 Deadlift
335 Bench
New Journal
http://www.discussbodybuilding.com/My_New_Journal/m_274064/tm.htm
(in reply to PD81)
|
|
|
|
|
RE: Beastin' Out - 10/18/2006 11:31:50 AM
|
|
|
PD81
Posts: 604
Joined: 6/27/2006
From: East Coast
Status: offline
|
ok so i'm somewhat back on schedule.. did my regular monday workout on monday but had to cut it short because i guess when i ask for a spot it means i need every single rep picked up off my chest. and also i learned that military press is bad for you and has no real purpose and that i should just stick to raises for shoulders.. so i decided screw it i'll just wait til i get back to school to get back to the working out..
Monday October 16, 2006
Incline Bench: 185 x 6, 185 x 6, 185 x 6, 185 x 6
Flat Bench: 235 x 6, 235 x 6, 235 x ? <- that's where i asked for a spot and the guy just picked the bar up every rep even though i told him i just needed a lift off.. so i stopped
Military Press: 115 x 6, 115 x 6, 115 x 6, 115 x 6
Leg Extension: 110 x 10, 110 x 10
Straight Leg Deadlift: 135 x 10, 135 x 10
this workout really sucked.. i'm gonna go later to do my back workout then on to legs tomorrow and everything will be back on track
_____________________________
6'2 185 pounds
450 Deadlift
335 Bench
New Journal
http://www.discussbodybuilding.com/My_New_Journal/m_274064/tm.htm
(in reply to PD81)
|
|
|
|
|
RE: Beastin' Out - 10/18/2006 7:03:55 PM
|
|
|
PD81
Posts: 604
Joined: 6/27/2006
From: East Coast
Status: offline
|
Wednesday October 18, 2006
Pull Ups (bodyweight) 10, 9, 9, 10
Rack Pulls: 275 x 6, 275 x 6, 275 x 6, 275 x 6
Rows: 225 x 6, 225 x 6, 225 x 6, 225 x 6
Shrugs: 225 x 10, 225 x 10, 225 x 10
Preacher Curls: 65 x 10, 65 x 10
I think I'm gonna move military press to Thursdays and move shoulder auxiliries to Mondays since I'm tired after inline and flat bench and can't press as much weight.
_____________________________
6'2 185 pounds
450 Deadlift
335 Bench
New Journal
http://www.discussbodybuilding.com/My_New_Journal/m_274064/tm.htm
(in reply to PD81)
|
|
|
|
|
RE: Beastin' Out - 10/19/2006 6:43:35 PM
|
|
|
PD81
Posts: 604
Joined: 6/27/2006
From: East Coast
Status: offline
|
Thursday October 19, 2006
Squats: 225 x 6, 225 x 6, 225 x 6, 225 x 6
Lunges: 125 x 6, 125 x 6, 125 x 6, 125 x 6
Military Press: 135 x 6, 135 x 6, 135 x 6, 135 x 6
Incline Flies: 40 x 10, 40 x 10
Today was a kinda off day. wasn't really into the workout too much. weights are kinda low even for my weak legs. still got a good pump though.
_____________________________
6'2 185 pounds
450 Deadlift
335 Bench
New Journal
http://www.discussbodybuilding.com/My_New_Journal/m_274064/tm.htm
(in reply to PD81)
|
|
|
|
|
RE: Beastin' Out - 10/21/2006 11:31:11 AM
|
|
|
PD81
Posts: 604
Joined: 6/27/2006
From: East Coast
Status: offline
|
Saturday October 21, 2006
Close Grip Bench: 185 x 6, 195 x 6, 195 x 6, 195 x 6
Barbell Curls: 95 x 6, 95 x 6, 95 x 6, 95 x 6
Tricep Pushdowns with Rope: 170 x 6, 170 x 6, 170 x 6, 170 x 6
Hammer Curls: 45 x 6, 45 x 6, 45 x 6, 45 x 6
Pull Ups: Bodyweight 2 x 10
Today I wasn't really into it.. I have to work at 4 and there's a home football game starting at 3 and I'm bummed I can't make it since this will be the 3rd one in a row I can't make because of work.. also didn't have a spotter so didn't go as heavy on close grip as I think I could have.. oh well still a decent pump..
oh yea.. game 1 of the World Series tonight
GO TIGERS!!
_____________________________
6'2 185 pounds
450 Deadlift
335 Bench
New Journal
http://www.discussbodybuilding.com/My_New_Journal/m_274064/tm.htm
(in reply to PD81)
|
|
|
|
|
RE: Beastin' Out - 10/23/2006 6:56:19 PM
|
|
|
PD81
Posts: 604
Joined: 6/27/2006
From: East Coast
Status: offline
|
Monday October 23, 2006
Incline: 185 x 6, 185 x 6, 185 x 6, 185 x 6
Flat Bench: 225 x 6, 235 x 6, 245 x 6, 225 x 9
Dips: (Bodyweight) 15, 15
Leg Curls: 130 x 10, 130 x 10
St. Leg. DL: 135 x 10, 135 x 10
DB Side Raises: 15 x 10, 15 x 10
Rear Delt Cable Flies: 30 x 10, 30 x 10
Pretty good day.. set a new personal record on bench - 245 6 times.. don't think I'll get that high again for a couple weeks.. I think I'll weigh in tomorrow or sometime soon
_____________________________
6'2 185 pounds
450 Deadlift
335 Bench
New Journal
http://www.discussbodybuilding.com/My_New_Journal/m_274064/tm.htm
(in reply to PD81)
|
|
|
|
|
RE: Beastin' Out - 10/24/2006 1:43:52 PM
|
|
|
PD81
Posts: 604
Joined: 6/27/2006
From: East Coast
Status: offline
|
Tuesday October 24, 2006
Bent Over Rows: 225 x 6, 225 x 6, 225 x 6, 225 x 6
Rack Pulls: 275 x 6, 275 x 6, 275 x 6, 275 x 6
Pull Ups: (bodyweight) 12, 10, 10, 9
Shrugs: 275 x 10, 275 x 10, 275 x 10
Preacher Curls: 65 x 10, 65 x 10
The weights are starting to get easier to lift so next week I will add about 10 pounds or so to each lift. I'm also happy that I can finally get past that 10th pull up
weight post workout 186 - I haven't been eating as much as I should to be bulking because of my classes and wokr schedule and making it to the gym it is hard to squeeze meals in there.. but it is going up little by little
_____________________________
6'2 185 pounds
450 Deadlift
335 Bench
New Journal
http://www.discussbodybuilding.com/My_New_Journal/m_274064/tm.htm
(in reply to PD81)
|
|
|
|
|
RE: Beastin' Out - 10/26/2006 6:13:42 PM
|
|
|
PD81
Posts: 604
Joined: 6/27/2006
From: East Coast
Status: offline
|
Thursday November 26, 2006
Close Grip Bench: 185 x 6, 205 x 6, 225 x 6, 225x 5
Straight Bar Pushdowns: 200 x 6, 200 x 6, 200 x 6, 200 x 6
Straight Bar Curls: 95 x 6, 95 x 6, 95 x 6, 95 x 6
Hammer Curls: 40 x 6, 40 x 6, 40 x 6, 40 x 6
Military Press: 135 x 6, 135 x 6, 135 x 5, 155 x 4
Tried doing some pull ups at the end but was too worn out to get 1. Also did some forearm curls and reverse curls at the end of the workout. My arms are dead now.
_____________________________
6'2 185 pounds
450 Deadlift
335 Bench
New Journal
http://www.discussbodybuilding.com/My_New_Journal/m_274064/tm.htm
(in reply to PD81)
|
|
|
|
|
RE: Beastin' Out - 10/30/2006 2:22:29 PM
|
|
|
PD81
Posts: 604
Joined: 6/27/2006
From: East Coast
Status: offline
|
Monday October 30, 2006
Bench Press: 225 x 6, 235 x 6, 245 x 6, 255 x 5
Incline Bench: 155 x 6, 155 x 5, 185 x 5
Dips: (bodyweight) 15, 15
Leg Extensions: 150 x 10, 150 x 10
STDL: 135 x 10, 135 x 10
Lateral Raises: 15 x 10, 15 x 10
Rear Delt Cable Flies: 30 x 10, 40 x 10
Started on flat bench today just to see if I could do a little more weight than usual. My strength is increasing which is good. The set with 245 felt real good as did the set with 255, even tho I only got it 5 times. Once I got to incline, my chest was shot. That's why the weights are lower than usual. Real good day overall, but I've been off the creatine for about a week now and I can feel my energy levels just aren't as high. Not messin with my weights any tho so that's all that matters.
< Message edited by PD81 -- 10/30/2006 2:25:10 PM >
_____________________________
6'2 185 pounds
450 Deadlift
335 Bench
New Journal
http://www.discussbodybuilding.com/My_New_Journal/m_274064/tm.htm
(in reply to PD81)
|
|
|
|
|
RE: Beastin' Out - 11/2/2006 5:59:55 PM
|
|
|
PD81
Posts: 604
Joined: 6/27/2006
From: East Coast
Status: offline
|
Thursday November 2, 2006
Rack Pulls: 275 x 6, 295 x 6, 295 x 6, 295 x 6
Pull Ups: (bodyweight) 10, 10, 10, 10
Rows: 225 x 6, 225 x 6, 225 x 6, 245 x 6
No Shrugs
No Curls
I've been busy with school stuff and work so couldn't make it in til today. After the pulls and pull ups, rows were quite tough. Leg day tomorrow since I haven't done one in 3 weeks, then arms on saturday. I'll work shrugs in somewhere
_____________________________
6'2 185 pounds
450 Deadlift
335 Bench
New Journal
http://www.discussbodybuilding.com/My_New_Journal/m_274064/tm.htm
(in reply to PD81)
|
|
|
|
|
RE: Beastin' Out - 11/3/2006 8:49:17 PM
|
|
|
PD81
Posts: 604
Joined: 6/27/2006
From: East Coast
Status: offline
|
so this whole school and changing majors stuff is really setting me back.. haven't had time to go to the gym.. tomorrow (saturday) i'll go and do squats, military press, tris and bis (1 exercise each) then start back up hopefully on a full workout next week
_____________________________
6'2 185 pounds
450 Deadlift
335 Bench
New Journal
http://www.discussbodybuilding.com/My_New_Journal/m_274064/tm.htm
(in reply to PD81)
|
|
|
|
|
RE: Beastin' Out - 11/4/2006 12:22:29 PM
|
|
|
PD81
Posts: 604
Joined: 6/27/2006
From: East Coast
Status: offline
|
Thanks. It's hard to bulk when you're in college and are strapped for money, but I'm trying.
Worked out today just 3 sets of 8 on everything that I did, kinda light.
Squats: 185
Close Grip Bench: 135
Barbell Curls: 75
Military Press: 95
Hopefully Monday I can start back up with a full 4 day a week split.
_____________________________
6'2 185 pounds
450 Deadlift
335 Bench
New Journal
http://www.discussbodybuilding.com/My_New_Journal/m_274064/tm.htm
(in reply to grantoiz)
|
|
|
|
|
RE: Beastin' Out - 11/6/2006 5:28:09 PM
|
|
|
PD81
Posts: 604
Joined: 6/27/2006
From: East Coast
Status: offline
|
Monday November 6, 2006
Incline Bench: 185 x 6, 185 x 6, 195 x 6, 205 x 4
DB Flat Bench: 90 x 8, 90 x 8, 90 x 6, 100 x 5
Rear Delt Cable Flies: 40 x 10, 40 x 10
Lateral Raises: 15 x 10, 15 x 10
Dips: (bodyweight) 15, 15
Did a little ab and calf work today. Decided to do Flat bench with DB's today cuz I think everyone and their mom was doing bench press today, so I said screw it I'll use DB's. Also, no leg work today 'cuz I just did leg work on Saturday. Measurments aren't pleasing me too much, but I'm liking what I am seeing in the mirror. Shirts are getting a little small as well, so I guess I'm doing something right.
Thats all for today. Focker out.
_____________________________
6'2 185 pounds
450 Deadlift
335 Bench
New Journal
http://www.discussbodybuilding.com/My_New_Journal/m_274064/tm.htm
(in reply to PD81)
|
|
|
|
|
|
Advertisement
|
|
|
|
|
 New Messages |
 No New Messages |
 Hot Topic w/ New Messages |
 Hot Topic w/o New Messages |
 Locked w/ New Messages |
 Locked w/o New Messages |
|
 Post New Thread
Reply to Message
Post New Poll
Submit Vote
Delete My Own Post
Delete My Own Thread
Rate Posts |
|
|
Printable Version
