Solidglobe's Training Gongshow
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Solidglobe's Training Gongshow - 1/25/2005 9:46:07 PM
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solidglobe
Posts: 268
Joined: 6/15/2004
From: Alberta, Canada
Status: offline
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Ok, so I've spent the past few months building a solid base of muscle. I know what works for me, so I'm gonna use that to my advantage.
Stats:
Weight: 143
Height: 5'10"
BF: 4% (either its unhealthy or inaccurate, but I'm gonna get my thyroid checked in the next couple of weeks)
Age: 17
~~~ Goals ~~~
Weight: 160
BF: 5-6%
~~~~~~~~~~
I wanna keep the ripped look, and gain muscle. To do this, I'm implementing a high calorie low-fat diet. 3500 calories a day + 2 L of water
~~~~~~~~~~
This is gonna take 100% effort and dedication, and will most likely be the hardest thing I've done in my life. Wish me luck!
I'll be posting workout summaries every day, including weights/reps/exercises/etc
5:00 AM - wake up, take anabolX plus 30 min before first meal
meal 1:
3 eggs/ 16 oz milk/ 2 oranges/ animal pak multi v
meal 2:
1 packet of tuna/ 1 scoop 100% whey
meal 3:
whatever I find at home for lunch
3:15 pm: Get out of school and take anabolX plus 30 min before pre workout meal and 1 hr before workout
meal 4: pre workout
1 scoop 100% whey/ 1 oranges/ 1 scoop V12 Turbo
meal 5: post workout
3 scoops 100% whey/ 2 orange/ 1 scoop V12 Turbo
meal 6:
3 slices lean turkey on whole wheat/ 16 oz milk
meal 7:
1 can tuna/ 3 slices lean turkey on whole wheat
meal 8: pre sleep
4 tbs peanut butter/ 20 oz milk
sleep 8 hours--repeat
< Message edited by solidglobe -- 2/18/2005 11:21:54 AM >
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RE: Solidglobe's Training Gongshow - 1/26/2005 11:50:37 AM
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rippedchick
Posts: 3436
Joined: 1/8/2005
Status: offline
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good luck!
_____________________________
- Bobbi
Bio and HOT pics of fitness model Jaime Eason!
www.alternativefit.blogspot.com
(in reply to solidglobe)
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RE: Solidglobe's Training Gongshow - 1/30/2005 4:43:56 PM
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solidglobe
Posts: 268
Joined: 6/15/2004
From: Alberta, Canada
Status: offline
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Aight, no more f'n around... its time to get jacked!
Monday: Chest/Back + upperbody powerlifting
Tuesday: Legs
Wednesday: Shoulders/Traps
Thursday: OFF
Friday: Arms
Saturday: OFF + lowerbody powerlifting
Sunday: OFF
(in reply to solidglobe)
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RE: Solidglobe's Training Gongshow - 1/31/2005 7:52:35 PM
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solidglobe
Posts: 268
Joined: 6/15/2004
From: Alberta, Canada
Status: offline
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January 31, 2005 - Chest and Lats
~~~~~~~~~~
CHEST
BB Incline Bench Press
6 x 105lbs
6 x 105lbs
5 x 105lbs
BB Flat Bench Press
6 x 115 lbs
5 x 125 lbs
5 x 125lbs
4 x 125lbs
DB Flies on Flat Bench
7 x 25 lbs
5 x 25 lbs
8 x 20 lbs
LATS
Pullups
6 x BW
7 x BW
Lat Pulldown
7 x 105 lbs
6 x 105 lbs
Bent-over DB Row
8 x 60lbs
6 x 60lbs
~~~~~~~~~~
Set some new records on the bench press, 125lbs. I needed more time for a complete lat workout, but my ride came about half-hour too early and I had to leave. Kind of ****ty. Ah well, legs tomorrow. I wanted to include decline bench, but the gym was way too busy. I might have to reconsider starting the routine on say a friday night.
< Message edited by solidglobe -- 2/1/2005 7:20:51 PM >
(in reply to solidglobe)
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RE: Solidglobe's Training Gongshow - 2/1/2005 7:20:41 PM
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solidglobe
Posts: 268
Joined: 6/15/2004
From: Alberta, Canada
Status: offline
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February 1, 2005 - Legs
~~~~~~~~~~
Quads/Hams
BB Squats (Ass to the floor)
10 x 135lbs
5 x 155lbs
5 x 165lbs
5 x 165lbs
5 x 165lbs
Deadlifts (Knees bent slightly)
15 x 85lbs
10 x 115 lbs
8 x 135lbs
8 x 155lbs
Leg press
8 x 275 lbs
8 x 275 lbs
7 x 320 lbs
Calves
Standing Machine Calf Raises
15 x 460 lbs
10 x 480 lbs
8 x 500 lbs
7 x 500 lbs
~~~~~~~~~~
Absolutely "solid". This was my first day back doing legs after 2 weeks of exams. I felt a lot stronger, more focused, and my form for both deadlifts and squats was impeccable. I broke new records today for squats, deadlifts, AND calves AND legpress.
< Message edited by solidglobe -- 2/1/2005 7:22:32 PM >
(in reply to solidglobe)
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RE: Solidglobe's Training Gongshow - 2/1/2005 11:49:03 PM
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SmileNodDream
Posts: 207
Joined: 10/26/2004
From: Auckland, New Zealand
Status: offline
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Impressive, way to go, congratulations !!
_____________________________
Need nothing.....
Desire everything.......
Choose what shows up............
(in reply to solidglobe)
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RE: Solidglobe's Training Gongshow - 2/5/2005 4:47:00 PM
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solidglobe
Posts: 268
Joined: 6/15/2004
From: Alberta, Canada
Status: offline
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February 4, 2005 - Arms
~~~~~~~~~~
Biceps
Standing BB Curls
8 x 55lbs
7 x 60lbs
7 x 60lbs
5 x 60 lbs
Seated Hammer Curls
7 x 25lbs
7 x 25lbs
7 x 25lbs
Incline DB curls
8 x 25lbs
7 x 25lbs
6 x 25 lbs
TRICEPS
Cable pushdowns
120 x 8
140 x 6
135 x 7
Overhead DB Extension
45 x 7
45 x 7
45 x 7
Skullcrushers
FAILED
~~~~~~~~~~
The weakest part of my body in a nutshell. I just haven't given my arms the same priority as other body parts since I began lifting, although with this schedule, I dedicate friday's workout simply to them. I broke a few records for DB curls 55 -> 60 and Tricep pushdowns 135 -> 140. I tried to do some skullcrusher's at the end, but I had nothing left.
< Message edited by solidglobe -- 2/8/2005 8:40:12 PM >
(in reply to SmileNodDream)
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RE: Solidglobe's Training Gongshow - 2/5/2005 4:57:25 PM
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solidglobe
Posts: 268
Joined: 6/15/2004
From: Alberta, Canada
Status: offline
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Bodyweight
Just a small note I've kept here for personal reference, the following exercises are one's which using bodyweight as a working weight (or max). I think these are important simply for functional strength. If you can move your whole bodyweight with certain muscles, it helps a lot in other daily things.
Tricep Pushdowns - 140 x 6 100%
Lat Pulldown - 120 x 6 87%
Squats - 165 x 5 120%
Deadlifts 155 x 8 111%
(in reply to solidglobe)
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RE: Solidglobe's Training Gongshow - 2/7/2005 8:15:17 PM
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solidglobe
Posts: 268
Joined: 6/15/2004
From: Alberta, Canada
Status: offline
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January 7, 2005 - Shoulders & Traps
~~~~~~~~~~
SHOULDERS
DB Shoulder Press
7 x 40lbs + 10lbs
6 x 40lbs + 10lbs
6 x 40lbs + 10lbs
Rear DB Raises
8 x 17.5lbs
8 x 20lbs + 2.5lbs
6 x 25lbs + 2.5lbs
Hammer Strength Shoulder Press
12 x 90lbs
8 x 110lbs + 20lbs
8 x 110lbs + 20lbs
Front DB Raises
7 x 20lbs
6 x 25lbs + 5lbs
6 x 25lbs + 5lbs
Upright Rows
7 x 75lbs + 5lbs
7 x 75lbs + 5lbs
7 x 75lbs + 5lbs
TRAPS
BB Shrugs
10 x 155lbs + 10lbs
8 x 155lbs + 10lbs
8 x 155lbs + 10lbs
8 x 155lbs (behind the back) + 10lbs
DB Shrugs
8 x 65lbs + 10lbs
8 x 65lbs + 10lbs
~~~~~~~~~~
Broke several records from the week before. I was initally gonna do chest, but decided not to in light of being exhausted from the weekend. Instead I did shoulders and it was a great workout overall.
< Message edited by solidglobe -- 2/8/2005 8:40:59 PM >
(in reply to solidglobe)
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RE: Solidglobe's Training Gongshow - 2/8/2005 8:49:17 PM
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solidglobe
Posts: 268
Joined: 6/15/2004
From: Alberta, Canada
Status: offline
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January 8, 2005 - Legs, excluding calves
~~~~~~~~~~
LEGS
BB Squats
165lbs x 5
165lbs x 5
165lbs x 5
165lbs x 5
165lbs x 5
Deadlifts
155lbs x 8
165lbs x 8 + 10 lbs
175lbs x 8 + 20 lbs
Leg Press
270lbs x 8
320lbs x 6
270lbs x 7
~~~~~~~~~~
This time I was able to do a full 5x5 set of 165lbs, although on the last set, last rep, I almost got pinned down but I had that little bit of energy left and got it up. :)
Totally shattered last weeks pitiful deadlifts. This is one exercise I can see increasing exponentially every week. Leg press was kind of ho-hum, but I found it difficult to finish off that exercise because the gym was PACKED and had like 80% humidity. Didn't have enough time for calves, I'll have to do those some other day.
(in reply to solidglobe)
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RE: Solidglobe's Training Gongshow - 2/10/2005 7:56:15 PM
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solidglobe
Posts: 268
Joined: 6/15/2004
From: Alberta, Canada
Status: offline
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January 10, 2005 - Chest and Back
~~~~~~~~~~
CHEST
Flat BB Bench press
135 x 8 + 10lbs
135 x 6 + 10lbs
135 x 5 + 10lbs
Incline DB Bench press
45 x 4
40 x 5
35 x 6
Flat Bench DB Flyes
25 x 8
25 x 8
25 x 7
Decline BB Bench press
115lbs x 8
115lbs x 6
115lbs x 5
BACK
Lat Pulldown (good pulldowns, full rom, not the kind of **** you see most idiots doing)
105 x 8
105 x 8
110 x 8 + 5lbs
Bent-over DB Rows (One arm)
60 x 8
65 x 8 + 5lbs
65 x 7 + 5lbs
Hammer Strength ISO Row
160 x 8
160 x 8
160 x 8
~~~~~~~~~~
I'm speechless for the increase in bench, I've NEVER done that much in my life. 135lbs for reps was always a big goal since I started. I'm really happy and its nice to see that my hard work is paying off. Beginning with 2 dinky 25s and the bar, for a total of 85lbs. Now I can do 2 normal sized 45 plates and the bar, for a total of 135lbs. 50lbs increase in 4 months.
< Message edited by solidglobe -- 2/10/2005 7:59:26 PM >
(in reply to solidglobe)
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RE: Solidglobe's Training Gongshow - 2/11/2005 8:38:23 PM
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solidglobe
Posts: 268
Joined: 6/15/2004
From: Alberta, Canada
Status: offline
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February 11, 2005 - Arms & Calves - AKA gongshow fridays
~~~~~~~~~~
Biceps
Standing BB Curls
8 x 60lbs + 5 lbs
7 x 60lbs + 5 lbs
8 x 60lbs + 5 lbs
Seated Hammer Curls
6 x 25lbs
7 x 25lbs + 5 lbs
6 x 30lbs + 5 lbs
Preacher Curls
50 x 10
55 x 6 + 5 lbs
55 x 8 + 5 lbs
Standing Cable Curls
75 x 6
65 x 6
60 x 7
Alternating Dumbell Curls
30 x 5
30 x 5
TRICEPS
Cable pushdowns
135 x 7 + 15 lbs
135 x 6
135 x 7
Overhead DB Extension
45 x 7
45 x 7
45 x 7
CALVES
Standing Calf-raise Machine
395 x 10 (had to use the ****ty machine, this was the full stack)
540 x 10
520 x 8
500 x 8
Seated Calf-raises
90 x 10
90 x 10
~~~~~~~~~~
Biceps and triceps went well, they were a bit exhausted from yesterday when I did chest and back. But I usualy do chest and back on mondays, so this was a one-time thing. However, I noticed my biceps are getting a bit more energy to lift heavier/longer. I supersetted my last half hour or so of the workout in this manner: tricep extensions -> calves -> alternating DB curls X 3
(in reply to solidglobe)
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RE: Solidglobe's Training Gongshow - 2/19/2005 8:12:46 AM
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solidglobe
Posts: 268
Joined: 6/15/2004
From: Alberta, Canada
Status: offline
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February 18, 2005 - Arms
~~~~~~~~~~
Biceps
Seated Hammer Curls
30 x 7 +5
30 x 6 +5
30 x 5 +5
Incline Dumbell Curls
25 x 7
25 x 6
25 x 7
Concentration Curls
25 x 8
25 x 7
30 x 4
Standing BB Curls
50 x 6
50 x 6
TRICEPS
Cable pushdowns
135 x 6
135 x 6
135 x 6
~~~~~~~~~~
Originally I wasn't going to go to the gym today, but instead I went with a friend to this crappy gym at the swimming pool. Not much equipment there, so I decided to do a quick arm workout.
(in reply to solidglobe)
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RE: Solidglobe's Training Gongshow - 2/22/2005 8:27:14 PM
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solidglobe
Posts: 268
Joined: 6/15/2004
From: Alberta, Canada
Status: offline
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February 22, 2005 - Legs and Calves
~~~~~~~~~~
QUADS/HAMS
BB Squats
155 x 5
165 x 5
155 x 5
155 x 6
Deadlifts
135 x 8
155 x 8
185 x 7
205 x 4
225 x 2
Leg Press
270 x 8
270 x 7
270 x 10
CALVES
Standing Machine Calve Raises
500 x 12
540 x 10
600 x 8
600 x 8
Seated Calve Raises
115 x 12
115 x 8
115 x 8
~~~~~~~~~~
(in reply to solidglobe)
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RE: Solidglobe's Training Gongshow - 2/28/2005 9:23:52 PM
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solidglobe
Posts: 268
Joined: 6/15/2004
From: Alberta, Canada
Status: offline
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February 28, 2005 - Chest and Back
~~~~~~~~~~
CHEST
Flat BB Benchpress
135 x 7
135 x 6
135 x 5
Incline BB Benchpress
115 x 4
85 x 6
85 x 6
DB Flies
25 x 8
25 x 6
25 x 6
Decline
115 x 5
115 x 5
BACK
Wide-grip lat pulldown
120 x 8
120 x 7
120 x 6
105 x 6
Bent-over DB Rows
70 x 8
70 x 7
70 x 6
T-bar rows
45 x 8
45 x 7
45 x 6
Hammer-grip pullups
BW x 7
BW x 6
T-bar Row
45 x 8
45 x 7
~~~~~~~~~~
(in reply to solidglobe)
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RE: Solidglobe's Training Gongshow - 3/1/2005 7:51:12 PM
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solidglobe
Posts: 268
Joined: 6/15/2004
From: Alberta, Canada
Status: offline
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February 28, 2005 - Quads/Hams
~~~~~~~~~~
QUADS/HAMS
Squats
135 x 8
135 x 7
155 x 6
155 x 6
Deadlifts
185 x 8
185 x 8
185 x 7
Leg Press
270 x 10
270 x 8
360 x 6
~~~~~~~~~~
(in reply to solidglobe)
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However, I began my first workout today after supper. My new vitamins came in the mail, as well as anabolX plus.
