Vario's Journal
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Vario's Journal - 6/8/2005 2:19:56 PM
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Vario
Posts: 701
Joined: 5/11/2005
Status: offline
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My journal:
Goal: Gain Muscle Mass
Starting Stats:
Weight: 155
BF: 12-13%
I will aim for 8-12 reps, with about 5-8 sets for most exercises.
I am taking in around 3000 calories a day. I am supplementing with ON Whey. I think I'm taking in about 150 grams of protein each day.
Monday – Chest – Triceps – Abs
Dumbbell Press
Incline Dumbbell Press
Decline Dumbbell Press
Cable Pushdowns Vbar
Cable Pushdowns Straight Bar
Skullcrushers
Weighted Vertical Leg Raise
Weighted Situps
Wednesday – Legs – Calves -Shoulders
Leg Press
Squat
Calf Raises
Arnold Press
Front Elevation
Side Elevation
Shrugs
Friday – Back – Biceps – Abs
Deadlift
Lat Pulls
Barbell Row
Incline Dumbbell Curl
Concentration Curl
Cable Curl
Weighted Vertical Leg Raise
Weighted Situps
I chose a routine that did each muscle group (except abs) once a week. Formerly, I did every muscle group 3 days a week (everything M, everything W, everything F, etc.) with a 5x5 style routine. It made me strong, but I'm still pretty small, so I am increasing the number of reps from 5 to 8.
< Message edited by Vario -- 6/8/2005 2:44:20 PM >
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RE: Vario's Journal - 6/8/2005 2:42:10 PM
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Vario
Posts: 701
Joined: 5/11/2005
Status: offline
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Did the monday workout already this week (on monday, of course!  ). It went well. My chest felt completely fried until wednesday. Todays workout was lower body and shoulders.
Ive been contemplating switching gyms from my local YMCA to the local health club. However, their prices are extremely high, but they promised a free workout day so I tried them out. Didnt like it.
They had less free weights, and a similar number of machines as the YMCA. The dumbbells seemed junkier for some reason, which is a shame because that is what I use the most.
Its odd when a gym has a total lack of perspiration. Im sweating under a massive load of free weights and people seem to glare at me. I did not like the atmosphere, so back to the much cheaper Y I go. Im here to work, not pretend I am fit.
On the smith I squatted 215 for several sets, performed calf raises at 180.
Leg curls on a leg curl machine with 70.
Front raises with dumbbell, 25 lbs.
Lateral raises with dumbells, 15 lbs.
Arnold Press, 35 lbs.
Shrugs, 55 lbs, 20 reps, 5 sets.
Hopefully my next workout will be in a more condusive and productive environment. Not a yuppy fitness center!
(in reply to Vario)
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RE: Vario's Journal - 6/8/2005 5:48:16 PM
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MRBIGGIE
Posts: 33
Status: offline
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so you do at least 40 sets a workout?
(in reply to Vario)
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RE: Vario's Journal - 6/8/2005 6:44:13 PM
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Vario
Posts: 701
Joined: 5/11/2005
Status: offline
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Depends. My workouts usually last about an hour.
< Message edited by Vario -- 6/8/2005 6:46:53 PM >
(in reply to MRBIGGIE)
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RE: Vario's Journal - 6/11/2005 1:02:50 PM
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Vario
Posts: 701
Joined: 5/11/2005
Status: offline
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Did biceps, back, abs today. Biceps feel weak for some reason. I have, for some reason, avoided doing a lot of bicep work in the past month, and just did incline curls occasionally. Now its come back to bite me in the ass. Found I need to cheat on weights I had no problem with in early may. Oh well. I still have the size from a month ago. Arms gained close to an inch of pump thanks to high reps (previously I had done low reps, high weight, rahter than medium weight, higher reps).
My deadlift form is horrible, and I know it. Without anybody with any serious expertise at my gym (YMCA), I'm worried to do any heavy weights.
Beyond that, went well.
Just had my usual post workout shake, glass of orange juice, bit of milk, and 2 scoops of whey powder.
< Message edited by Vario -- 6/11/2005 1:08:10 PM >
(in reply to Vario)
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RE: Vario's Journal - 6/30/2005 4:37:51 PM
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Mario
Posts: 89
Joined: 5/23/2005
Status: offline
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do u need a video on deadlift form? I don't do it that often anymore, but during powerlifting season i got real serious about deadlifts and my form... and I happened to do very good at our last competition.
I don't mind taking a video for you.
(in reply to Vario)
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RE: Vario's Journal - 7/1/2005 1:57:16 PM
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Vario
Posts: 701
Joined: 5/11/2005
Status: offline
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that would help. Ive gotten better and I havent updated in awhile. I like to do the sumo dl because my shoulders arent too broad.
(in reply to Mario)
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RE: Vario's Journal - 7/15/2005 4:03:06 PM
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Vario
Posts: 701
Joined: 5/11/2005
Status: offline
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I feel very weak today, probably because I missed my bicep workout 2 weeks in a row (foot injury and then a few other complications), that I went from curling with good form, 35's, to curling with bad form, 30's. This sucks. But I did start the workout with 185lb deadlift, 10 reps, 4 sets. Ya, thats probably partially to blame for weak biceps. I hope. My cable curl went from 60 to 50 with the 1 hand stirrup grip. I am not too happy about this, but I hope next week Ill be back to normal. Curled 75 with an easy curl bar on a preacher bench, bent over row'ed 95, dumbell rowed 60.
Could barely curl a barbell (45), no weight attached at the end of the workout. I guess that means I am lifting enough, but a bare barbell? Come on! Goddamnit!
_____________________________
Squat 385, Bench 235, Deadlift 450 @ 181.
(in reply to Vario)
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