RE: old program, turning into twisted's program
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RE: old program, turning into twisted's program - 10/2/2007 1:26:09 PM
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edrice2
Posts: 765
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today was legs and abs
squats: 155X10, 205x15, 245x8, 255x6
leg press: 310 3x8
calf raises: 295 3X8
leg curls: 135 3X8
abs: 115 2X8 with 2 count hold on neg
obliques: 175 2X8
felt good again, another good increase on everything really, notably calves and leg curls surprised me..ive been upping it by 5 lbs per week for 7 weeks now and completed each time....on the last set of calves tho, my back was starting to tire out stabilizing from sqauts than bb calf raises. felt good push on leg press too...legs have improved a lot in general
tomorrow off, then chest and bis, deadlifts/shoulders/traps
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height: 5'9"
current weight: 152
bulking
full body routine
food
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RE: old program, turning into twisted's program - 10/4/2007 12:02:04 PM
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edrice2
Posts: 765
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today worked chest and biceps
bb bench: 125X8
db bench: 55's X6,5
db incline: 47.5's X8,7,6
bb pullover: 80 X8,7,6
incline curls: 35's 3X8
hammers: 35's X8,7,6
felt pretty good, better than last week with chest. gained a few reps with dbs. weight at 143, so about same as monday. have been trying to lower my activity level whichi think has been good. by monday ill be up to 144 im pretty sure. weekends have been beautiful for rest, basically eat and do very little besides play music, do homework, and rest. my energy levels are great, nothing low at all...carbs are still upped, im just going to keep it higher carbs until i start to gain more weight rather than put a week limit on it, because i could gain 10 lbs or so before itll even look like anything.
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height: 5'9"
current weight: 152
bulking
full body routine
food
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RE: old program, turning into twisted's program - 10/5/2007 6:49:36 PM
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edrice2
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today: deadlifts/shoulders
deadlifts: 195 X12, 235 X5, 245 X3
seated db press: 45's X7,5,5
arnold presses: 40's 2X6
lateral raises: 20's 3x8
left tricep started to feel weird, but has went away, not relly muscle but in that area, not sure what was up with that. felt good with shoulders tho, seen some pretty good strength icnreases with them, next week im going to rearrange tho so im not working them day after chest. skipped shrugs, ill probably be workin them every 2 weeks or so, feel like they get hit with deads pretty well.
weekends off, will weigh prob tomorrow out of curiousity, and put up a slight varation of my wokouts for next week
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height: 5'9"
current weight: 152
bulking
full body routine
food
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RE: old program, turning into twisted's program - 10/8/2007 3:03:51 PM
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edrice2
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weighed 143.5 this morning, so a bit up but not much
worked back and tris today
db rows: 55's 3X8
lat pulls: 145X11, 155X6, 170X3
pullups: 3X5 with flexed hangs at the end
dips: 17,12,10
cg bench: 80 3X8
tad weird, felt great with rows and cg bench, dips were down a tad, by pullups my lats were tired, expected more with them...arm feels ok, bit of that weird feeling after working out, but not during
tomorrow ill be doing legs and abs
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height: 5'9"
current weight: 152
bulking
full body routine
food
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RE: old program, turning into twisted's program - 10/9/2007 1:38:08 AM
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twistedlink
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hehe, edrice, dont feel downed wit .5lbs gains, .5lbs is a LOT of muscle, especially for a week, the whole "1 lbs of muscle a week is probable with good diet" is a load of rubbish, because many members here have brilliant diets, but i dont see them gaining 52lbs+ a year, hell most of them dont do half of that, so yes, .5lbs a week is NOTHING to be downed at.
Bodybuilding is a slow gruelling process, im sure you know this, but feel down anyway, so heres my post of support, and i would hope other members post here too to give you support, because youre one of very few new members who are taking this seriously, dont have outrageous numbers, and are generally doing your best, we crave members like you and no ones here posting there support.
I am here to do so, youre strength is up and by the sounds of it, your weights the same but you have lost fat from my knowledge of reading through this journal.
If the weightgain is still too slow, add another 100-200 calories! 
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RE: old program, turning into twisted's program - 10/9/2007 1:40:34 PM
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edrice2
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thanks for the encouragement. i wouldnt say im down about it or anything, just as motivated but critical i suppose. my metabolism is weird, its kinda kicked up the last two days, ive been hungry where as im usually not, i just eat every 2.5-3 hours. ive been hungry sooner, so ive been eating sooner at times, etc...my point being, im increasing calories some. like i said, i havent been literally recording everything ive been eating and planning it, but im basically eating the same things and nutritional values as before since i have a good idea of what i need at each meal, etc.
i have made pretty good strength gains, certain things more than others for sure. my chest just hasnt relaly gained much, my back some...my shoulders and legs have a lot.
visually, i can tell that ive gained muscle...my shoulders, especialy lateral delts are coming in nicely...my long head of tris is starting to too, prob gained a bit on my arms overall...it seems like ive gained more than a lb or so, but who knows
today i worked legs and abs
squats: 155 2X10, 175X15, 205X8 ive dropped the weight some and focused a lot on getting low enough,
leg press: 320 2X8, 340 X8 felt great on this, upped from 310 to 340 on the last set and probably could have done more
calf raises: 295 2X8, 225 X15 the high reps at the end got my calves burning...ive found with these, i can do heavier weight but my back cant safely support going over 300 lbs yet, especially after squats
leg curls:140 2X8, 1X7
abs: 120 2X8 2 second hold on neg
obliques: 175 2X8
felt good today, especially on leg press,.. tomorrows off and then ill be doing chest and bis on thursday, shoulders/traps on friday
next week im going to be either starting an upper body/lower body split, each 2 times per week...or if i can figure it out schedule wise, i will start a full body workout
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height: 5'9"
current weight: 152
bulking
full body routine
food
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RE: old program, turning into twisted's program - 10/9/2007 5:37:47 PM
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twistedlink
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If your weight is roughly the same but youre seeing more muscle youve definitely lost a good amount of fat, and gained muscle too!
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The hopefully only temporary OOB, dont worry i dont bite lol.
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RE: old program, turning into twisted's program - 10/10/2007 2:47:07 PM
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edrice2
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so starting next week im going to change my routine up and start an upper/lower split.
ill be doing something like this:
monday: bench, incline, military, rows, pullups
tuesday: deadlifts, leg press, leg curls, calf raises, abs
thursday: rows, pullups, incline, dips, military
friday: squats, sldl, leg press, calf raises, abs
ill still be mixing up bb and db, grips, etc. 3 set, probably 8 or so reps. ill probably alternate some other lifts in like shrugs and pullovers...anyone reading this have any suggestions/tips/etc on this routine?
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height: 5'9"
current weight: 152
bulking
full body routine
food
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RE: old program, turning into twisted's program - 10/11/2007 2:22:13 PM
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edrice2
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today worked upper body, decided to scrap the bi stuff i was gunna do and just do back with chest since ill be doing that next week anyway, i liked the mix
db flat: 55's 3X7
idb press: 47.5's 3X8
db rows: 55's 3X8
pullups: 8,8,4
dips: 12,6,6
did one set of pullovers and it bothered my left arm, which has been weird, so i scrapped that and did back work. liked mixing back and chest, at leat much more than just curls or something for biceps...tomrrow ill be doing shoulders and deadlifts...then monday that new routine...weighed myself today, still 143ish
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height: 5'9"
current weight: 152
bulking
full body routine
food
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RE: old program, turning into twisted's program - 10/12/2007 6:01:38 PM
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edrice2
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today worked shoulders and lower back
deadlifts: 215X8, 245 2X4
shrugs: 185 3X8
seated db press: 45's 2X6, 1X4
arnold presses: 37.5's 3X8
lateral raises: 20's 3X8
deadlifts felt good, did slow and didnt use momentum at all...first time i did bb shrugs in awhile again, felt good. shoulders felt ok, not great tho
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height: 5'9"
current weight: 152
bulking
full body routine
food
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RE: old program, turning into twisted's program - 10/13/2007 9:29:50 AM
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twistedlink
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This is actually kinda ironic, you eat 40% protein, which is said to be "bad for you" and you gain strength, lose fat, gain muscle, and feel healthy as ever.
You start eating standard amounts of carbohydrates, your strength stays the same ish or goes down tiny amounts, and you never feel that great.
Again, if you feel the weight isnt being put on-up the calories.
If you feel youve had enough of the program-just quit, i honestly wont mind, i dont care for my program nearly as much as i care for your gains, put your gains first, not my program.
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The hopefully only temporary OOB, dont worry i dont bite lol.
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RE: old program, turning into twisted's program - 10/14/2007 4:01:28 PM
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edrice2
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yeah, its strange...i think part of it might be mental, maybe i was expecting to not have strength gains at first with lower carbs and i did, then i expected more strength increases that i would get with higher carbs. either way, im still gunna be sticking to the program...im gunna keep my carbs up for a bit longer, its been 4 weeks now and ive gone up from 141.5 to 143.5, so thats not that bad actually...about .5 lbs a week. ill ride it out for at least 2, probably 4 more weeks. i think its coming, just slowly...ill be upping calories as i think is needed.
also, i posted some pics in the critique physique setion, ill also post them here
Thumbnail Image
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< Message edited by edrice2 -- 10/14/2007 4:05:37 PM >
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height: 5'9"
current weight: 152
bulking
full body routine
food
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RE: old program, turning into twisted's program - 10/14/2007 4:06:01 PM
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twistedlink
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Hey man like i said, .5lbs is FAST gains, 26lbs a year, hell yeah thatl put you at 170lbs by october 2008 with same fat or heavier, same muscle, but more fat, or less weight, with same muscle and less fat.
Continue the high carb cycle until you feel youve gained too much fat-rather than 4 weeks-6 weeks-4 weeks kinda system
but its up to you, both will work in the grand scheme of things.
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The hopefully only temporary OOB, dont worry i dont bite lol.
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RE: old program, turning into twisted's program - 10/14/2007 4:33:05 PM
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twistedlink
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hehe, for someone at the start who said they were endo you sure are lean.
Its ashame you dont have any before pics, but it seems like you lost a lot of fat, you were a timid 150lbs at the start, now youre a timid 144lbs, 6lbs has been lost, im pretty confident youve lost a lot of fat and gained a nice bit of muscle
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http://dbboutofbounds.proboards105.com/index.cgi
The hopefully only temporary OOB, dont worry i dont bite lol.
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RE: old program, turning into twisted's program - 10/14/2007 4:43:10 PM
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edrice2
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yeah, i sorta think of myself as less lean than i am because i used to be overweight when i was younger. i should have taken before pics, but these will serve now as my before pics for my future progress.
i have lost fat for sure...i store fat mainly in my lower chest and stomach tho, ill get some more pics up to show that...i dont have a six pack despite the rest of my body being pretty lean, the most i have gotten to is 5, which is odd haha, my lower right ab never comes in.
generally tho, my back is my strong point and my chest is my weak point...my shoulders have been coming along, but my chest just doesnt...as my lift would indicate...ill get some leg ones up too
_____________________________
height: 5'9"
current weight: 152
bulking
full body routine
food
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RE: old program, turning into twisted's program - 10/14/2007 5:07:57 PM
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twistedlink
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haha look at me, i should have a rippling 6-pack, but i dont, i store pretty much all my fat on abs and legs.
Thats why i dont like the whole "10% bodyfat when abs are just about seen" rule.
Either way youre looking good, nice to see pics!
you might not be huge, but your by no means "little" you have more size and definition than most
The biceps are great, but lack of tricep makes them look smaller-this is positive critisism, hammer them tris, i have difficulty building triceps too.
One exercise ive found thats good is cable pulldowns
get one side of the cable machine, attach the "row bar", set it to around shoulder height, and keeping upper arms to side, move the bar up and down pivoting elbows, should hammer your tris and lats.
Also, a GREAT exericse i found is another pully exercise
youre aware of the standard stand upright and pull them down to your waist?
Yeah, try putting it behind your back and connecting your hands
KILLLLLLS the lats!!!!
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http://dbboutofbounds.proboards105.com/index.cgi
The hopefully only temporary OOB, dont worry i dont bite lol.
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RE: old program, turning into twisted's program - 10/14/2007 6:02:08 PM
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edrice2
Posts: 765
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based on the pics i have up, what might you guess my body fat to be? ive never had it actually taken...ill also post more pics of chest, abs, and legs soon
thanks for the comments..tris are a weak spot, as is chest, especailly the long head of the tris. to be honest, ive never used cables, ive just always done db/bb work, ill give those a try to mix things up for sure. im planning on having my routine off of almost all compounds, but ill throw in some extra tri work.
did you work tris more than other muscles then to get them to fill in? i feel like my biceps get hit enough in rows and pullups so i dont do all that much bicep work, but tri definitely lags behind my biceps, even tho i train them equally or even more than biceps. should i train them with isolations then in addition to the compounds that theyll be hit in?
_____________________________
height: 5'9"
current weight: 152
bulking
full body routine
food
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RE: old program, turning into twisted's program - 10/14/2007 6:13:43 PM
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twistedlink
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Compounds are good, however triceps ive personally noticed dont build out until mass is gained, to "trick" or "cheat" your way into defined and big triceps with still being lean would be specific workouts.
Notice breakdancers can be lean yet have huge triceps, gymnastics guys too, i like to use bench dips with weights on my lap, and cable work.
triceps are admittedly a very hard muscle group to gain size in, not many lifts make major use of the tricep, as a result tricep work is mostly isolation movements rather than compound-which would explain a lot considering you use a lot of compound
Nothing wrong with that
Inner grip benchpress gets the triceps good too.
Bodyfats hard to determine, even in artificial light beaming right down on you-you see definition, thats a good sign, most itd just blend and look puffy or fatty, id say youre probably 10% at the highest personally
< Message edited by twistedlink -- 10/14/2007 6:20:07 PM >
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The hopefully only temporary OOB, dont worry i dont bite lol.
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RE: old program, turning into twisted's program - 10/15/2007 12:24:19 PM
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IBendBarbells
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Looking good bro keep on keepin on :)
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--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
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