RollingStone's Journal

MONDAY

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Bench
warmup w135
5w190
5w200
5w210
4w215

Squat
warmup w135
20w210

Calf Raise on LP machine
15w 3 plates each side
15w 4 plates
15w 4 plates & 35s

Bicep Superset
BB Curl 1x10w85
hammer curl 1x10w30 lb dbs
supinated DB curl 1x10w20 lb dbs

Tricep Superset
Close Grip Bench 1x10w135
OH Tri Ext. 1x7w50 lb db
Skull Crushers 1x5w60lb and static hold on last rep

i decided to superset the bis nd tris and go a little heavier than usual to switch it up.  Ive been doing really slow really light weight for a while now.  I think im going to make mondays a little heavier nd lighten it up on the other days. 

18 yo
6'0" 208 lbs.
bulking

[img=http://img522.imageshack.us/img522/6914/10020972la4.th.jpg]

[img=http://img512.imageshack.us/img512/6159/10020982jm8.th.jpg]

[img=http://img515.imageshack.us/img515/6218/10020992ao0.th.jpg]

[img=http://img206.imageshack.us/img206/9971/10021082vc6.th.jpg]

im gonna put these up as starting pictures for right now to see how far i get bulking before sometime in april when i believe i will begin cutting.  Im currently the fattest and heaviest ive ever been in my life.  Go ahead and critique if you want but its not too important im just putting these in here to show where i am.

most will probably say at that point that i dont really need to cut yet but i weighed 160 this last summer and was a twig compared to myself now nd i still looked pretty damn good id say.  I was probably around 7 percent bf give or take a percent.  I want to be shredded because i cant stand having the bf that i do even now.  Im jus not used to it.

nd dont make fun of the environment, i had my sister take the pics in her room so yea, lol.


eh how the heck do u put up pictures that jus are on the post so u dont have to click any links...?

18 yo
6'0" 208 lbs.
bulking

WEDNESDAY

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Power Cleans
5w135
5w155
5w165

Military Press
warmup w95
I adjusted my grip today wider thinking that i was using my triceps to much and not enough shoulder.  It was alot harder than usual
5w125
5w125

DB OH Press
6w45 lbers. and static hold

Pullup 16
Chinup 10
Pullup 6
Chinup 6

18 yo
6'0" 208 lbs.
bulking

THURSDAY

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Speed Squat
7x135
7x155
7x185
7x205
I really tried to power up and jump on these, more than usual. Im going to keep the weight down a little bit and really work on the speed.  I think im going to start doing some plyometrics next week too.

Bench Press
warmup w135
5x185
5x205
5x215

Incline DB Press-slow
10x45lbers
8x45lb w/ static hold

OH Tri Ext. dropset
10w45s
8w35s
7w25s

18 yo
6'0" 208 lbs.
bulking

SATURDAY

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(first time ever throwing up in the gym)

Military BB Press
warmup w 115
135x10
135x6

BO BB Rows
135x10
145x10
145x9

Bicep Superset
BB Curls 90lbsx10
Supinated BB Curls 60lbx8
Wide Grip BB Curls 60lbx5w static hold

Squat
215lbx20
took all my will to get out reps 18,19, and 20.  I couldnt rack the weight w/o my partner and i got up staggered around the room.  I knew it was coming, i ran up out of my basement (storm door) and puked all over the sidewalk immediatly.  It was nice... I felt good afterward and i drank my shake easily compared to the usual not being able too.

18 yo
6'0" 208 lbs.
bulking

MONDAY

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Squat
220x20

Bench
185x5
190x5
205x5

Barbell Curls
95x8

Hammer Curl
35lbersx8

Supinated BB Curl
65x7wstatic hold last rep

OH DB Tri Ext.
2x10x55lber
8x55lber nd static hold

scale weight-196.5 lbs.

really hoping to hit 200lbs before i begin my cut.  Im going to eat like a hog.  April fools day i think ill start cutting.  Im on a month in a half march to glory.  I only hope i can gain the last 3.5 lbs in that time...

18 yo
6'0" 208 lbs.
bulking

WEDNESDAY

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Military Press
warmup w95
125x10
135x8

DB OH Press
40lbersx8
drop set
40x4
35x4
30x4
25x4

Power Clean
5x135
5x145
5x155

BO BB Rows
10x135
5x145

supersetted w
Chinupsx8
Chinupsx4

18 yo
6'0" 208 lbs.
bulking

crap i forgot to put down what i did on thursday

SATURDAY

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started off with bench.  I just wanted to make sure i could easily put up 250 because next week im trying for the 250 club in football.

Bench Press
warmup w 135
205x4
250x1

Military Press
warmup w 115
135x10
145x7
155x5
165x1

Squat
225x20

BO BB Rows
135x10
145x10

BB Curls
100x6
70x10 (supinated)
70x8 & static hold

18 yo
6'0" 208 lbs.
bulking

last thursday

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from what i can remember this is how my thursday went

Bench Press
warmup w 135
195x5
205x5
215x5
225x6

Speed Squat
135x7
155x7
185x7
205x7

DB Tri OH Ext
55x10
55x10
55x8

Weighted Crunch-slow
50lbx15

Partner Leg up (Laying leg up w/ partner pressing down on feet)
x15

calves...i forgot calves...of course lol.  Idk why but i never seem to remember to do the damn calf raises.

18 yo
6'0" 208 lbs.
bulking

MONDAY (yesterday)

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Bench
warmup w135
205x3
250x1 (to join 250 club in weight room)
225x5

BB Curl drop set
95x6
85x6
65x8

DB Tri OH Ext drop set
70x8
60x5
50x5

Squat
warmup w135
230x20

Calf raise
3 platesx14
4P x15
5P x16

Weighted Crunch
50lbsx12

Partner Leg ups
8?

18 yo
6'0" 208 lbs.
bulking

WEDNESDAY

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Military Press
warmup w 95
135x10
145x8
155x6

DB OH Press
2x10x40lbrs

Power Cleans
135x5
150x5
160x5
185x1

Chin up
4 and static hold

Pullup
3 and static hold

Scale-203 lbs.  ate huge meal
Arms-both are 1/8" away from 15 so theyre growin...nice...

18 yo
6'0" 208 lbs.
bulking

SATURDAY

today begins my cut

DB OH Press dropset

45lbx10
35to failure
25to failure

BO BB Rows
135x10
145x10
155x10
165x6

Weighted Crunch
50lbx15
50lbx12

Partner leg up
10?

200m sprint
1 lap around track
moving squat racks, machines, and trees around weight room (ill consider it cardio lol it was tough)

18 yo
6'0" 208 lbs.
bulking

MONDAY

began light week today, workout was pretty simple

Bench
warmup w 135
195x5
205x5

Tri OH Ext
65x9
65x8

BB Curls
95x8
75x8(supinated)

Squat
warmup w 135
225x10
135x30

Leg Press
2 platesx50

18 yo
6'0" 208 lbs.
bulking

eh been lazy wit the journal but here goes

i quit the cut because i jus kinda realized i shouldnt be cutting

i changed my program up for shoulder/arm specialization

THURSDAY

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Bench Press
warmup w 135
5x195
5x205

Jump Squat
7x135
7x155
7x175
7x195

Rope Pulldowns w/very short rests
12x60lb
12x70
12x70
12x60

thursdays are pretty simple now...

18 yo
6'0" 208 lbs.
bulking

Saturday (yesterday)

alright i got a little off track for a while...not skipping lifts and stuff just not really having goals in mind which doesnt really get you anywhere...so i started a new routine wit a goal of bulking up to maybe a little below 210 by some time in june.

im going to put the tempo and a rest time approximation right under all my exercises

OH BB Press
301   1-2min.
warmup
6x115
6x125
6x135
6x145

BO BB rows
301  1-2min.
warmup
12x135
10x145
8x155
6x165

Bicep Curls
301  30 sec.
10x70
10x70
8x70
8x70 +static hold

Close Grip Bench (pre exhaust for tris)
(20)(0)(35) -yes that is correct
1 repx135

Tri OH Ext. w/ plate
301   30 sec.
10x35
10x35
10x35
10x45

Deadlift
101  3min.
warmup
5x225
5x275
5x295

18 yo
6'0" 208 lbs.
bulking