Wickeds 08 log

so this will be my game plan.
training will go as follows but subject to change.
sun-back
mon-shoulders
tues-off
weds-chest
thurs-arms
fri-legs
sat-off
 
my diet will be spot on at all times no more slackin for me.
itll go as this.
 
atleast 350-400 grams of protein aday
anywhere from 300-450 grams of good carbs
and 100 grams of good fats.
 
will be trying to eat food for most meals but will also be doing protein shakes.
 
im also going to try and update this daily and be consitant.

atleast 350-400 grams of protein aday

 
from what I have learned thats a total over kill..   Your body only needs like 1x it's weight 1.5x max.    It actually takes calories to digest the protein you consume..  I learned that from david and dan..   As I read into it, many people make this mistake when bulking.

yeah i was leaning inbetween 1.5-2 grams per bodyweight.
 
but im actually only starting it at 1xbw then every 2 weeks ill be adjusting my diet depending on how im gaining should have stated that origonaly sry.starting off with 3000 cals a day some times more or less. just going to start focosing on what my bodys telling me.ill also be eating every 1.5 hrs whether its a full meal or just a sandwich or a protein drink.
 
thanks for the input bro its much appreciated.

aahh yeah so i walk into work today, open the dock door and grab the dock plate to put it into the semi, and bang im on my ass with a 3-400lb dock plate on my ankle.
worked on it all day get home and sit with ice on it and now it kills and i can barley stand on it.
 
great way  to start the new year,might have broke it
@#$%.

foots fine now didnt break it just bruised the hell out of it.
so will get this log going tomorow

today just went light
 
did 3sets of flat bench BB and DB
3sets of incline BB and DB
3sets of decline DB and BB
3sets of dips bw+100lbs
9 sets of cable flyes 3 flat 3 incline 3 decline
 
shoulders feeling alot better now. so next week will start back doing the heavy weights again.

today did shoulders
bb seating behind head presses
 
wu-bar-30
wu-95-30
1-135-15
2-185-10
3-205-6
4-135-12
 
db side laterals
 
1-25-15
2-35-10
3-45-7
4-25-10
 
cable rear delt crossovers low setting
 
20-20
30-15
40-10
 
bent over db raises
 
30-15
35-12
40-9
25-20
 
db presses
 
70-15
80-12
90-9
100-6
 
front db lateral raises
 
all 3 sets 40s for 10
 
machine military presses
 
200-20
245-12
290-8
 
shoulders definatliy better not a 100% but getting there.
killed the weights today and after supper doing my shrugs.
weight varies by scale i use the doctor office scale at the gym weighs me at 205lbs.the scale at home weighs me at 203lbs and the one in the lockerroom weighs me at 208lbs.
but diet was good today got something to eat every hr of the day.
 
i actually decided not to keep track of my protein carb fat ratios. takes to much time for me to do so im just going with how i feel look and weigh.also im going to start boxing training again but i wont be boxing just doing my old training from it.
 

traing schedule is my old one right now still but will be doing this one soon.
 
but did chest yesturday
 
flat bb
wu-135lbsx30
wu-205lbsx20
1-245lbsx12
2-265x10
3-285x7
4-305x3
 
incline bb
 
135lbsx30
205lbsx12
225lbsx10
245lbsx6
 
db flat
 
100lbsx12
110lbsx8
120lbsx5
140lbsx1
 
db incline
 
100x10
110x8
120x5
 
seated cable flyes incline and flat
4 sets each start at 70lbs end at 100lbs till failure
 
weighted dips
 
bw+45lbs
bw+90lbs
bw+90lbs
all till failure
 
then came home ate and did
 
decline bb
 
135x30
225x15
245x12
275x8
 
decline db flyes
 
all 3 sets were with the 55lb dbs till failure
 
then ate again.
 
 
today was arms
 
bb curl
wu-bar-30
65x20
85x12
105x8
125x6
 
db alt. curl
 
45x15
50x10
55x8
 
hammer db curls
 
55x12
65x10
75x10
 
cable single arm curl on preacher
 
60x12
70x10
80x7
 
super setted with tri pulldowns
 
100x20
200x12
200x12
200x10
 
tri rope pulls to sides of body
 
90x15
100x12
110x10
120x8
 
bb skull crushers
 
85x15
105x10
125x8
135x6
 
db overhead ext single arm
 
45x12
55x10
60x8
 
 

did shoulders yesturday and back today
 
shoulders
 
military press machine
 
wu-120x20
1-200x15
2-250x10
3-300x8
4-200x10
 
cable side raises
 
20-15
30-10
40-8
 
bennt over dbs superseted
from 20-35 then 35-20
 
rear delt lower cable
3 sets at 40lbs till failure
 
rear delt high cable
 
3 sets at 40lbs till failure
 
db front raises
 
30-12
35-10
40-8
 
sitting behind head presses bb
 
1-135-20
2-155-12
3-175-8
 
db arnold presses
 
1-55-12
2-65-9
3-75-6
 
 
back
 
3 sets wide grip pullups
 
lat pull downs
 
1-150-20
2-180-12
3-200-10
4-220-6
 
reverse grip pulldowns
 
1-120-12
2-130-10
3-140-8
4-150-6
 
t bar rows
 
1-3plates-20
2-4plates-12
3-5plates-10
 
bb rows wide gripe
1-135-15
2-155-10
3-175-8
 
sldl
1-135-30
2-225-20
3-315-12
4-405-6
 
good mornings
 
3 sets with 135lbs 10 reps each set
 
bb shrugs in front and back
3sets each with 225lbs for 10 reps each slow reps with a 5 sec squezee
 
 

legs
 
squats
ass to floor
 
135-15
155-12
175-10
205-10
225-8
these still kill my head but theyre starting to get better
 
leg ext.
 
100-20
120-15
140-10
150-10
 
ham curls
100-15
110-10
120-10
 
calve raises seated
 
100-30
145-20
190-18
235-12
 
leg press on sled
knees to chest
 
200-20
290-15
380-12
470-10
 
db lunges across full court basketball court
 
3sets across and back being 1 set
with 70lb dbs
 
so after a week of being back into it its going good. ive lost some strength and my shoulder still gets some pain in it ,but overall im not discouraged. diet has been good only 1 day i didnt eat the way i wanted to.
 
oh and for the supps im on is as follows
 
gaspari-size-on powder form
gaspari-plasmajet
universal-animal pak
on-amino2222- liquid
on-protein
eas-protien
body fortress-glutamine

wow id say ive slipt on this but today was the best back and shoulder workout ive had will post it up in a bit.

ORIGINAL: wicked121

legs

squats
ass to floor

135-15
155-12
175-10
205-10
225-8
these still kill my head but theyre starting to get better

leg ext.

100-20
120-15
140-10
150-10

ham curls
100-15
110-10
120-10

calve raises seated

100-30
145-20
190-18
235-12

leg press on sled
knees to chest

200-20
290-15
380-12
470-10

db lunges across full court basketball court

3sets across and back being 1 set
with 70lb dbs

so after a week of being back into it its going good. ive lost some strength and my shoulder still gets some pain in it ,but overall im not discouraged. diet has been good only 1 day i didnt eat the way i wanted to.

oh and for the supps im on is as follows

gaspari-size-on powder form
gaspari-plasmajet
universal-animal pak
on-amino2222- liquid
on-protein
eas-protien
body fortress-glutamine

I see someone is changing up their form a bit and not caring so much about the weight I didn't notice that until now. Your doing the competition to right? for transformation.

ORIGINAL: IBendBarbells

ORIGINAL: wicked121

legs

squats
ass to floor

135-15
155-12
175-10
205-10
225-8
these still kill my head but theyre starting to get better

leg ext.

100-20
120-15
140-10
150-10

ham curls
100-15
110-10
120-10

calve raises seated

100-30
145-20
190-18
235-12

leg press on sled
knees to chest

200-20
290-15
380-12
470-10

db lunges across full court basketball court

3sets across and back being 1 set
with 70lb dbs

so after a week of being back into it its going good. ive lost some strength and my shoulder still gets some pain in it ,but overall im not discouraged. diet has been good only 1 day i didnt eat the way i wanted to.

oh and for the supps im on is as follows

gaspari-size-on powder form
gaspari-plasmajet
universal-animal pak
on-amino2222- liquid
on-protein
eas-protien
body fortress-glutamine

I see someone is changing up their form a bit and not caring so much about the weight I didn't notice that until now. Your doing the competition to right? for transformation.

 
 
 
yeah im doing the comp for the fun of it. still useing the heavy weight but in this workout im just getting back into it.my form on most exercises is strict but i do cheat on some things alil to get them xtra reps.im going to try and get some new pics up in here this weekend.

so the back work out
 
wide grip pullups 3 sets of 10
 
lat pulldowns wide grip to front
1-150x15
2-200x10
3-210x8
4-220x6
 
reverse grip wide pulldowns
1-150x12
2-160x10
3-170x7
 
hammer strength lat pull down
1 plate each side-20
2 each side-15
3each side-8
 
hammer strength row machine
2plates-20
3plates-12
4 plates-8
 
then they have this t-br row thing but ur lying like at a slant
1-platex15
2-platesx12
3platesx9
4platesx5
 
deads
225x12
315x10
405x8
 
cable rows 3sets at 200lbs till failure
 
shoulders
 
db lat raises
 
up and down the rack till failure
 
from 20lbs-40lbs
 
same with bent over  raises
 
hammer strength shoulder press
 theres 3 different grips on this machine
1-above your shoulders palms facing out
2-right infront of shoulder maybe alil even with them palms facing each other
3-is about 4 inches from shoulders palms out
 
exercise #1               #2      #3
1plate each side -20     15    
2plates each side-15     12    12
3plateseach side-10      9      10
4 plates each side-7      6      8
 
machine side rases
 3sets till failure at 70 lbs
 
im so sore today especially[sp?] my lats. and ive never felt my lats hurt like the do now. i cant wait for my next back work out.
 
going to do legs in a bit .

So you basically threw a superset in there for the lats. Looks good..

On your lat pulls alot of people tend to make the mistake of leaning back. If your doing your wide grips be in the same motion as you would be doing a dumbell shoulder press or military press. Keep your body totally straight up and down and bring the weight down to your upper chest, what your doing is the opposite motion working the completely opposite muscles that you would be during your pressing motion. I Promise you that you will feel it more in your lats. You will notice you really have to squeez the hell out of your lats on the down when your completely up right. If your doing close reverse grip then you can lean back obviously because thats an awkward range of motion on your shoulders if you were doing that sitting straight up.

You may have to drop the weight a little bit to do it, But it's worth it in the long run. Unless your already doing your wide grip lat pull downs like that. Even an inner grip you can do it with, just not close grip.

yeah ive always stayed straight up on the front pull-downs the reverse ones though i lean back at about a 45 degree angle. my partner wont let me use bad form if i do i gotta do the set over again lol.

just did bi's today didnt have a whole lot of time.
 
bb curl
 wu-45-30
1-85x12
2-105x8
3-115x6
 
db curl
 
1-55x10
2-60x8
3-65x6
 
hammer db curl
 
70x12
80x10
90x8
 
preacher cable single arm curl
 
60x12
70x10
80x8
 
supersetted with
 
hammer cables using the rope att.
 
80x12
90x10
100x7
 
reverse grip ez bar
 
75x12
95x10
105x8
 
3 sets of wrist curls each grip palms up and palms down
 
did all with the bb with 2x20 on ach side so 85lbs
 
thats a wrap for today heres been todays food intake
 
 
 
4:00--- 4cps oatmeal,8eggs,4 yolks,and 2 cinn raison bagels with cc. and 24oz milk
5:30--- met-rx protein bar 12oz water
7:00---2 egg salad sand. on wheat 2 cartons of milk (16oz)
9:00--- 1 6" tuna fish on wheat with pic,green peppers,olives,onions and cheese
1 6" steak and cheese with same as tuna but add ranch 12oz water
10:30--- 2 ham n cheese sand. a danish and milk 8oz
12:00--- protein bar met-rx 12oz water
2:00--- protein shake with complex carbs and bcaa
2:30---workout
3:30---protein shake with complex carbs and bcaa
4:00--- 2-6oz chicken breast, fresh green beans and broccli,sweet potatoe lrg.16oz milk
 
thats it for now will probably have a protein shake and atleast 2 more meals probably spagetti and dont know what else yet. but thats been how ive been eating for the past 2 weeks.
 
 

heres tues work out
 
chest
 
bb incline
 
wu bar 30
1-135x15
2-205x10
225x10
 
hammer strength incline
 
1-2 plates each sidex15
2-3 platesx10
3-4 platesx8
4-5plates tried got 3
 
flat bb
1-205x12
2-225x12
3-245x10
 
hammer strength flat
 
3-platesx12
4-platesx10
5-platesx8
 
did pec dec for 3 sets each low middle and high
 
decline bb
 
3 sets with 225x10
 
dips 3 sets with 2 45lbs. plates till failure.
 
also did tricepts.
 
 
wends.---shoulders
 
db shoulder press
 
1-70x12
2-80x10
3-90x8
 
hammer strength machine shoulder press
 
2plates-12
3-plates-10
4plates-8
 
db laterals
 
3 sets with the 35's
 
bent over db laterals
 
3 sets with 35's also
 
side lateral machine seated
 
3 sets at 80lbs
 
bb presses behind head seated
 
3 sets at 165lbs
 
 
didnt have a spotter both days my lifing partner is sick. so just did what i felt
 
as for diet bout the same as i posted the other day

did back thurs and legs fri sat sun was off days did chest today
 
bb flat
wu barx50
wu-135x30
1-275x10
2-295x7
3-225x15
 
db flat
 
1-90x15
2-100x12
3-110x9
 
incline bb
 
1-135x15
2-155x12
3-205x8
4-225x6
 
incline db
 
1-90x12
2-100x10
3-110x7
 
did 3 sets on machine bench 200lbs to failure lowest position middle postion and highest postion and supersetted with pec deck the same way.
 
man im getting sick my sinuses are all swollen and its hard to breath,but workout went ok just no energy.

so it was arms today no partner so i just did what i felt.
 
bb curl using the arm blaster thingy lol
wu-bar 20
1-65x12
2-85x110
3-105x8
 
db curls
70x6
60x8
50x10
40x12
 
e-z curl bar preachers
75x12
95x10
105x8
 
db hammers
70x12
80x10
90x8
 
standing cable curls like doing a double bi pose slow and with a 4 sec squeeze
30x12
40x12
50x10
 
tri pull-downs with straight bar
150x20
200x12
200x12
supersett with bb skull crushers
95x15 with 20 close grip bench
115x10 with 20 close grip bench
135x7 with 15 close grip bench
 
tri push downs with e-z bar
250x15
300x10
300x10
 
standing wide gripe skull crushers with cable
 
200x12
200x12
200x10
 
rope pull downs thumbs facing up
80x12
90x10
100x8
 
rope pull downs thumbs facing each other
90x10
100x8
60x20
 
reverse grip pull downs
 
110x12
120x10
130x8
 
cable rope hammers slow and squeeze
 
80x12
90x10
100x8
 
3  sets wrist curls palms up and palms down
65x10 for all
 
ez-bar reverse curls
3 sets with 95lbs till failure
 
man i thought my arms were going to explode they were so pumped.

oh and a couple pics and just to rant why is it that 2x shirts are made for fat people they all fit me in the chest and shoulders and arms but theres like 20yds of xtra material for your stomach

[image]local://5166/CC0E947463CD479BA09342917B25E915.jpg[/image]

Attached Image(s)

and another

[image]local://5166/D72616ABB3DE48BAA24C0606F95028B5.jpg[/image]

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and heres one of me and my new hair-cut

[image]local://5166/0A5FE0B52E324A0F8AE64D331963097C.jpg[/image]

Attached Image(s)

ORIGINAL: wicked121

oh and a couple pics and just to rant why is it that 2x shirts are made for fat people they all fit me in the chest and shoulders and arms but theres like 20yds of xtra material for your stomach

[image]local://5166/CC0E947463CD479BA09342917B25E915.jpg[/image]

 
Looks good bro, you actually do look like your measurements are increasing.  Arms do look bigger I wouldn't lie.  If I didn't think so I wouldn't respond

thanks bro. i think ive actually figured out how to get my arms to respond better,but not for sure will see in the next month or 2 and if it works good ill post it up.i still have that scrawney guy mentality when i look at myself,but i know im bigger but eyes wise i cant tell all that much.

today was shoulders
 
sitting bb military preeses behind neck to front of neck
 
135x10x10
155x10x10
175x8x8
195x4x4
 
db lateral raises  straight up side delts
 
25x12
30x10
35x8
 
bent over db raises
 
30x12
35x10
40x8
 
bb high pulls
 3 sets with 145lbs 12x10x10x8x8
 
cable rear delt
 
20x15
30x12
40x10
50x8
 
machine military preeses
200x20
250x15
300x10
350x8
 
front db raises
 
30x12
40x10
50x8
 
db presses seated 2 sets regular 2 sets arnolds
100x10
100x10
70x8
75x6
 
man my shoulders are pumped and on fire i cant wait till back day tommorow

ORIGINAL: wicked121

thanks bro. i think ive actually figured out how to get my arms to respond better,but not for sure will see in the next month or 2 and if it works good ill post it up.i still have that scrawney guy mentality when i look at myself,but i know im bigger but eyes wise i cant tell all that much.

Man bro we don't have to far to go.. I mean we got 20lbs to start looking pretty thick and decent as far as body building goes.. I mean the average man is hella small / fat etc.. So if you compare your self to them your doing great! So am I! But **** we want to be apart of the big dudes. I FEEL YOUR PAIN!! I am actually starting to get pissed about being skinny. I mean I am not skinny.. I am like average size / but well built.

I am taking this to the next level as you know There is no possible way I can eat anymore and afford it.. I mean hundreds of dollars per week is starting to drive me mad. I hate the fact that every morning I take a 5lb ****. If I eat even more I will take 2 5lb ****s lol.. My metabolism pushes that ****ing **** out! And I have to tell you, it's ****ing irritating!!!

Don't you worry man eat big, lift big, get big, it's bound to happen. I can tell that your starting to get that attitude going that there is nothing you can do to get bigger. I feel this way sometimes! But there is always something else to do.

ORIGINAL: IBendBarbells

ORIGINAL: wicked121

thanks bro. i think ive actually figured out how to get my arms to respond better,but not for sure will see in the next month or 2 and if it works good ill post it up.i still have that scrawney guy mentality when i look at myself,but i know im bigger but eyes wise i cant tell all that much.

Man bro we don't have to far to go.. I mean we got 20lbs to start looking pretty thick and decent as far as body building goes.. I mean the average man is hella small / fat etc.. So if you compare your self to them your doing great! So am I! But **** we want to be apart of the big dudes. I FEEL YOUR PAIN!! I am actually starting to get pissed about being skinny. I mean I am not skinny.. I am like average size / but well built.

I am taking this to the next level as you know There is no possible way I can eat anymore and afford it.. I mean hundreds of dollars per week is starting to drive me mad. I hate the fact that every morning I take a 5lb ****. If I eat even more I will take 2 5lb ****s lol.. My metabolism pushes that ****ing **** out! And I have to tell you, it's ****ing irritating!!!

Don't you worry man eat big, lift big, get big, it's bound to happen. I can tell that your starting to get that attitude going that there is nothing you can do to get bigger. I feel this way sometimes! But there is always something else to do.

 
 yea i hear you. im no longer going to weigh myself,maybe once every 2 weeks but not everyday like ive been lol.i'm definatley feeling thicker this week though so thats good,and startin monday im going tanning so maybe that'll help god i hate winter. but had another killer back workout today will post it up later tonight. thanks for the encourgement bro. and yea the grocery bill is hell anymore. i did run into a couple people i havnt seen since i was 145lbs though and they were like damn how'd you get so big, thats always a plus lol.so off to eat some more food will post the back workout in a bit

so just did a lite chest workout today. daycare problems and a cold so just did it at home.last week didnt lift at all was a very bad and depressing week,a friend of mine i've known since he was born got into an accident on a motorcycle on mon. and passed away on thurs.20yrs old.so yeah will be postin workout in a bit.

chest workout
 
flat bb
wu-135x25
1-225x12
2-245x10
3-265x8
4-285x6
5-305x4
 
incline bb
135x20
1-205x10
2-225x8
3-245x6
4-265x4
 
decline bb
 
1-245x10
2-265x8
3-285x6
4-305x4
 
declin db flye
 
1-50x10
2-60x8
3-60x8
4-40x20
5-40x15
 
inclie db flye
 
40x12
50x10
60x7
40x12
 
flat db flye
 
60x12
70x10
80x8
85x6
50x15
 
 ablounge workout also 20min
 
and that be all i did.all bb was done on a smith machine but theres no counter weights just 2 guides on 2 poles but with the hooks like a smith incase you get stuck with no spotter.