Rican's quest for mass
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RE: Rican's quest for mass - 10/31/2004 5:44:14 PM
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XXXRicanXXX
Posts: 282
Joined: 9/11/2004
Status: offline
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Friday 10/29
Chest and arms
Flat Bench
225X10 (end of warm up)
275X3
275X3
275X3
300X2 (negatives)
This is my heavier chest day just to get acclamated to the new weights. (trying to make my own critical bench)
Triceps
Close grip bench (bad idea after flat bench)
205X10
205X8
Rope pressdowns
140X10
150X9
Biceps
Dumbell preacher curl
45X10
50X7
Barbell Curl
90X9
90X8
I'm working on an arms building program right now which is why I'm doing so few sets. It makes me work my arm 3 times a week for 2 weeks at medium weights. Then 2 weeks of once a week at extremly heavy weights. Followed by 2 weeks of medium-heavy weight twice a week.
This was the end of the first week of the arms and I'm really feeling it working, my arms feel great and I get a pump every workout. Though, I do my repititions slowly and really concentrate on form and using the muscle to it's fullest. The only time you'll see me swing a barbell is on the very last one or two.
Overal workout felt good and I acomplished what I was in there to do. My elbow did start to bother me on my 2nd set of ropes so I'm glad it was the last set.
See you guys Monday.
(in reply to XXXRicanXXX)
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RE: Rican's quest for mass - 11/1/2004 1:31:48 PM
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XXXRicanXXX
Posts: 282
Joined: 9/11/2004
Status: offline
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Monday 11/1
Chest and Arms
Flat Bench
warm ups bar,135,185,225
245 X 5
245 X 4
245 X 4
245 X 3
135 X 20
Not one of my better days. I went for 5 sets of 5 and ended up with 4 sets of kinda 4 and a burnout. Which is totally OK because 6-8 weeks ago I was using 205 for 5 sets of 5 and struggling.
Incline bench
195 X 8
215 X 4 ( I have no idea what happened here)
195 X 8
195 X 7
My second set was just not right. I don't know if I was maybe out of line or something but it just wasn't good.
Flat DB press
80 X 9
80 X 8
Done with these after 2 sets, time to move on to cables
Cable Crossover Flyes
High -70 X 10
Middle 50 X 10
Low 50 X 7, 40 X 10
Weighted Dips
Today I weighed 236
+45 X 12
+70 X 8
+70 X 7
Skull Crushers
110 X 8
90 X 9
Progressive Incline DB Curls
I do these curls at the same time instead of alternating. It's too easy to cheat even on incline curls when you alternate and I NEED arm size so i go strict form.
using an incline bench
30 degrees 40 X 8
45 degrees 40 X 8
60 degrees 40 X 8
90 degrees 40 X 8
fellas (and ladies) this is a great exercise. It really keeps you true to form and hits those bi's. I highly suggest anyone who has problems hiting their bi's to try it. Heck everyone try it. Don't rest longer than 90 seconds tops between sets.
And that's today. I still haven't decided whether I want to follow the arms program and do back Wednesday, or keep on my shedule and hit it tomorrow. I'll more than likely do it Wednesday because it also has arms on back day, and scheduling it like that uses the Back exercises to pre-fatigue the bi's. The arms program calls for me to hit my arms 3 times a week which is why there are only a few sets for arms.
I can't say I'm too super excited about todays workout, but I can't say I'm that disapointed either. I like my numbers on the dips after all the chest exercises, I'll take it. I got done what I had to get done and that's that.
(in reply to Marc David)
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RE: Rican's quest for mass - 11/1/2004 5:49:06 PM
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Weapon X
Posts: 986
Joined: 6/16/2004
Status: offline
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quote:
using an incline bench
30 degrees 40 X 8
45 degrees 40 X 8
60 degrees 40 X 8
90 degrees 40 X 8
That's a cool idea XXX, Arnold recomends this time of Incline Bicep work during competition training in his book. Surge is the man... his chest looked awesome! I'm sure you tried everything out there for your biceps, but have you ever tried only DB's? I have gotten some of the best Bicep development lately by using DB"s after Back training... starting off with concentration curls. Speaking of Surge, did you know that the only Bicep work he did was concentration curls?... I'm fairly sure that's right... I have a book with him in it.
Keep up with the journal, Hey... how about some kind of friendly competition between us? I'm around the same age and height as you... So far, it looks like we are in the same strength range. From what I have seen so far anyway... We could call it "Battle of the X's" or something... lol?? Could create a thread and we could each post pics of all the mandatory poses of each other... or anything you could think of that would motivate you through competition?? I am up for any kind of motivation I can get.. C'mon bro?? I am 6' at about 225lbs...Dude, I'll try to hit that 250lb mark with you. It's all good if your not interested, I look forward to reading about your progress.
< Message edited by Weapon X -- 11/1/2004 5:52:05 PM >
(in reply to XXXRicanXXX)
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RE: Rican's quest for mass - 11/1/2004 6:01:53 PM
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XXXRicanXXX
Posts: 282
Joined: 9/11/2004
Status: offline
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Heck why not. If I get some money on my next couple of checks I'll be getting some supplements so it might actually be a challenge. Right now I can't afford to eat enough let alone chug supps lol. But yea, it'll be like having a virtual training partner. Lemme know when and wall that stuff.
(in reply to Weapon X)
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RE: Rican's quest for mass - 11/3/2004 9:25:15 PM
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XXXRicanXXX
Posts: 282
Joined: 9/11/2004
Status: offline
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11/3 Wednesday
Back and Arms
Deadlifts
warming up when I hit 225 it started getting a little heavy for my pulled groin so I decided to pass on deads today.
Barbell rows
Warm-up 95,135,185
225 X 10
225 X 10
245 X 7
225 X 8
I was feeling pretty good on these. It's been a while since I've done them and I felt really good about my strength with keeping good form. Today was the 1st time I tried higher than 225, and I liked it.
Pull ups
Used body weight. today 235
BW X 12
BW X 8
BW X 7
Probably should have stopped at 10 on the first set to save energy for rest of sets but oh well. Gotta push yourself right?
Cybex row machine
245 X 10
245 X 8
260 X 4 drop set to 175 X 7
Cybex Pulldown Machine
Using vertical narrow grip
275 X 8
280 X 8
285 X 7
Cable rows
300 X 10
300 X 8
300 X 7 drop set 225 X 7
cable pulldowns
extreme wide grip and horribly slow to REALLY concentrate on the lats.
225 X 9
225 X 8
ARMS
Barbell curls
wide grip
90 X 10
Neutral (shoulder width) grip
90 X 8
Narrow grip
90 X 8
Hammer Curls
alternating
50 X 8
50 X 6, rest 15 seconds 50 X 2
One arm triceps pressdown
70 X 12
80 X 12
90 X 10
90 X 10
Today was a good workout considering there were no deadlifts. My arms didn't feel nearly as pumped as Monday but that's OK because I'm still using them. Halfway through my back portion I felt a lot of heat in my back so I knew it was working. I might have moved more weight because of being pissed that my MP3 player broke. And when I work out at night I need it.
(in reply to XXXRicanXXX)
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RE: Rican's quest for mass - 12/9/2004 9:37:01 PM
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XXXRicanXXX
Posts: 282
Joined: 9/11/2004
Status: offline
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OK yea, yea, yea I haven't updated this thing, I know. I never write down my workouts I just go by feel. I did this as a way to keep track and I kinda gave up on it.
so first off the arm workout that I was on maybe added 1/4" if I concentrate.....so basically pointless.
Secondly, I don't know if any of you noticed my weight loss in my signature but I'm a little upset...thus the reason for this...It saddens me to say it but...*sigh*
.....I GUESS I'M CUTTING. I'm going to take what my body is telling me to do and I'm going to try to cut the fat.
The way I look at it, once I get cut I'll notice muscle gains faster and I'll know where I'm weaker and I can work on it. Plus in the H.I.T. workout they say to get cut. I'll be doing MAX O.T. in mid January.
So I'll still put up workouts but not as in depth.
Today
Abs
exercise ball stuff 10 minutes
resistance work 10 minutes
incline bench 3X6 at 255
Hammer curls 2X8 at 50
Stiff leg deads 3X10 at 275
barbell rows 3X8 at 235
leg ext. 2X12 at 190
skull crusher 2X10 at 120
Cardio:..BLECH!!
treadmill intervals 30 min.
elliptical 15 minutes
stepmill 15 minutes
pretty decent workout actually.
I would superset exercises then cardio inbetween supersets.
leg ext, and stiff leg
cardio -stairs
bench, row
cardio - elliptical
curl, tri ext.
cardio -treadmill
I got new shoes so it doesn't hurt so much for me to run. I like that.
I'll be doing cardio often, and prolly total body like this 3 times a week for maintainence.
anyone has a tip that might be better to minimize muscle loss lemme know.
(in reply to XXXRicanXXX)
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RE: Rican's quest for mass - 12/12/2004 3:21:39 PM
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XXXRicanXXX
Posts: 282
Joined: 9/11/2004
Status: offline
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12/10
treadmill 1 hour
woah big day.
(in reply to XXXRicanXXX)
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RE: Rican's quest for mass - 12/12/2004 3:40:32 PM
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XXXRicanXXX
Posts: 282
Joined: 9/11/2004
Status: offline
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12/12
Today's weight: 225 being an ectomorph really sucks sometimes. It takes me months to put on the weight and a week to take it off.
Total Body workout
Bench press
Bar X 20
135X20
185 X 12
225 X 10
185 X 10
135 X 12
Lunges down a hallway, maybe 15-20 per leg.
large step stairs about 24In high- 15-20 per leg
barbell rows
135 X 10
185 X 6
225 X 8, 8, 7
135 X 10
Stiff leg deads
135 X 10
225X 10
275 X 8
135 X 15
I felt light headed during these so I cut 'em short.
DB shoulder press
40X10
60 X 8
60 X 7
60 X 8
These felt good, only a very slight pain at the end of the last set from past injury.
Preacher Curls
90 X 10
100X 6
110 X 4 right into 70 X 10
Overhead triceps extension
170 X 12
215 X 10
245 X 8
These are the weights that the machine says...it's a cybex and I do all but 1 on the stack so I don't know what the proper weights are.
Abs
Concentration crunch
2 second up, hold 2 seconds, 2 seconds down.
2 X 15
same rhythm here.
Reverse crunch on a decline bench
2 X 15
contract, hold 5 seconds, and release 3 seconds.
Ab resistance machine
1 X 10
Cardio
running track for 1 mile.
I felt like puking after that, so I just stretched and called it a day.
pretty decent workout...prolly burned enough calories to make this cuttting phase a bit easier.
(in reply to XXXRicanXXX)
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RE: Rican's quest for mass - 12/14/2004 8:46:03 PM
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XXXRicanXXX
Posts: 282
Joined: 9/11/2004
Status: offline
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12/14
A little benches go a long way
flat bench
135 X 12,10
185 X 5
225 X 3
245 X 1
275 X 1
295 X 1
315 X neg
225 X 6
Incline bench
135 X 10
185 X 3
225 X 1
250 X 5
250 X 3
and that's a day...make em adjust is what I say. If my body gets used to me always playing with 315, chest days will be much more fun.
(in reply to XXXRicanXXX)
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Rican's quest for mass - 
and will make me work harder for next years. It's only a local one. I went this year and the biggest guys there were all the masters. The bad part is that if I were to diet down now I'd make light heavys or very low end heavyweights....and I'm 6'0". Not very big to be 6'0" and 190-210 lbs. Not to mention that I have small bones so my arms never seem to grow. Only person I ever saw that looked good at 6'0" 205 was Serge Nubret who competed with Arnold for the Olympia in 1975. So you are on the journey with Rican to hit the magical 250+ lbs at 12-15% bodyfat before dieting down. 
