RE: full body training
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RE: full body training - 12/21/2007 1:54:05 PM
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edrice2
Posts: 767
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did upper body again today
bench: 60's 3X6
oh press: 95 3X5
pullups: 2X8
db rows: 80's 1X5
dips: 10, 2X8
curls: 75 X5, 3
rear flyes: 30's 2X8
was a tad bit sore today but ended up feeling really good. bench was vey controlled and added a rep to each set rather than going to 65s which compromise my form at this point. oh press was great, easily hit it with increase...actually wasnt thinking and put on 95 instead of 90 and got all the reps, which was a good increase. did 2 sets of pullups then one row to mix it up, 80s felt significantly easier today than last time. curls were good, same w flyes...dips were good, slight improvement. weight was 147 this morning, so no increase but im weighing every 2-3 days so thats alright, next time hopefully ill see 148 or somethign
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height: 5'9"
current weight: 152
bulking
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RE: full body training - 12/23/2007 1:35:19 PM
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edrice2
Posts: 767
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lower body
squats: 200 2X5, 1X4 huge increase, very disappointed last time with 200 X4 then went down to 185 for rest of sets, but here felt an assload stronger than last time, very happy here
sldl: 185 3X5 finally felt it hard in the hams, i always have to some degree but i altered my from some from reading something about it and felt the difference like crazy
leg press: 290 3X5 ehh still dont like this leg press but whatever, just accesory to squats anyway
calf raises: 380 3X8 felt fine
abs: 50 2X8
obliques: 185 1X8
will weigh tomorrow, expecting to see an increase most likely...will be doing upper tomorrow
_____________________________
height: 5'9"
current weight: 152
bulking
full body routine
food
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RE: full body training - 12/24/2007 1:38:31 PM
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edrice2
Posts: 767
Joined: 6/22/2007
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upper body:
db bench: 60's 3X7
oh press: 85 3X6
pullups: 8,8,7
dips: 12,8,7
curls: 70 2X6
rear flyes: 30s 3X8
weight: 148.5 this morning, seeing consistent increases whichis great. strength is coming along too, adding a rep to each set for the most part, with exception of dips and pullups. most likely will take tomorow off, but i might end up doing lower body if i have time. otherwise, wed-thurs-fri i plan on l-u-l
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height: 5'9"
current weight: 152
bulking
full body routine
food
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RE: full body training - 12/26/2007 1:26:24 PM
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edrice2
Posts: 767
Joined: 6/22/2007
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lower body
squats: 200 3X5
sldl: 190 3X5
leg press: 300 3X5
calf raises: 400 3X5
obliques: 185 3X5
squats were strong, could have increased weight looking back, but i added that last rep i couldnt hit last time, so im happy. sldl was strong too, relaly nailing my hams now with that. leg press is getting better, felt strong, could have done more, so theres room for increase. calves are alright, obliques too. abs actually are in pain when i do direct ab work, which is very odd...its not a soreness but almost a sting. whhen i cough they hurt, otherwise just direct weighted ab work. i assume ill just give them a rest from direct work for a bit and then play them by ear.
_____________________________
height: 5'9"
current weight: 152
bulking
full body routine
food
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RE: full body training - 12/26/2007 3:13:05 PM
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IBendBarbells
Posts: 3685
Joined: 6/21/2006
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Your weight gains are looking good so far little buddy.
_____________________________
--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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RE: full body training - 12/26/2007 4:09:52 PM
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edrice2
Posts: 767
Joined: 6/22/2007
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thanks man, im finally seeing consistent gains back home. im eating probably the same or a little less even, but i dont have to walk several miles per day, so my activity level is significantly down...plus im getting a good 8-10 hours of sleep per night.
ive actually been working out more because i have spare time during the days-like 5 days per week alternating upper and lower, with rest on holidays/if i feel like it...more work for my legs kicked me up in squats, significantly actually
hoping to get to 160 by end of march, which seems doable if i can keep gaining, but going back to school ill have to eat a lot a lot more than i am now...i might just have to, dare i say, dirty bulk to get the weight up.
_____________________________
height: 5'9"
current weight: 152
bulking
full body routine
food
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RE: full body training - 12/27/2007 4:03:57 PM
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edrice2
Posts: 767
Joined: 6/22/2007
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upper body
db incline: 50s 3X8 very slow, controlled, full range of motion
db shoulder press: 40's 3X8 same as incline
db rows: 80's 3X6 added a rep to each set, felt strong here
dips: 10,9,8...getting better, at least theyre full dips, i see a lot of people doing many more but crappy range of motion
hammer curls: 30's 2X8
weight was 150 this morning, im surprised my weights still constintely gaining, its about time tho...damn, i might be up to 155 by end of break, like 2 and a half weeks at this pace...i am gaining a bit of fat now, but nothing major id say
_____________________________
height: 5'9"
current weight: 152
bulking
full body routine
food
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RE: full body training - 12/29/2007 1:14:47 PM
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edrice2
Posts: 767
Joined: 6/22/2007
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lower body 2 today
deadlifts: 250 X5, 255 2X5...250 was too easy, went up 10 lbs to 255, which started to push grip at the end, or also just slippery, so im not sure, but felt awesome today
leg press: 310 3X5
leg curls: 120 2X8
calf raises: 400 2X6
abs: 50 1X8...still very sore, got bad at the end so just did a set idk whats up with them, just direct work that does it..its lower and right side, strange
obliques: 185 2X8
workout went well, happy with 10 lb dl increase, i thought i was slowng on progress with it, but i guess not...next time im going to keep at same weight and do all 3 sets at that weight, still progressive then,
weight: 151.5
every time i weigh im up, which rocks...i have gained some fat, but not much, vast majority of this weight has been lean body mass...i dont know why the hell my weights going up as much as it is, but since ive cut out all that damn walking with school, my weight has gone from 147-151.5 in 2 weeks, so 4.5 lbs in 2 weeks...after months of barely anything, go figure...
tomorrows upper body 1
_____________________________
height: 5'9"
current weight: 152
bulking
full body routine
food
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RE: full body training - 12/30/2007 1:53:21 PM
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edrice2
Posts: 767
Joined: 6/22/2007
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upper body
db bench: 65's 3X5...felt great, had to push for last 2 reps but got em in. i feel like my chest is really stating to develop, gettng stronger and more size
ohpress: 90 3X5
pullups: 8,8,7...that last rep just never happens haha, i finished 7 then stopped and did one more so i did 8 but not really
dips: 3X10 finally hit the goal, was at 27 total so added 3 overall
curls: 70 X7,5
rear flyes: 30s X8, 10
felt good, really happy w my chest improvement too, earlier this fall i could barely do 50's for 5 reps and now im up to 65's and my incline is higher than bench started. tomorrow is off, then new years day ill do lower body and keep this alternating on on off for the rest of break, and ill weight tomorrow and edit it in here
weight: 151 so bout the same, if in a few days im still at 151ish ill up the calories some
< Message edited by edrice2 -- 12/31/2007 8:05:50 AM >
_____________________________
height: 5'9"
current weight: 152
bulking
full body routine
food
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RE: full body training - 1/1/2008 1:23:18 PM
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edrice2
Posts: 767
Joined: 6/22/2007
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lower body 1
squats: 205 2X5, 1X4
sldl: 195 3X5
angled leg press: 320 3X5
calf raises: 400 2X8
abs: 50 2X8
obliques: 150 2X12
only got 5 hours or sleep last night, but workout was pretty good actually. i know i could have hit 205 3x5 w proper rest so im going to increase again next time. sldl is about as high as i feel comfortable doing as an accesory at this point, so i might lower the weight and up the reps. abs felt much better, so i guess theyre good to go now. tomorrows upper body 2 and ill weigh
_____________________________
height: 5'9"
current weight: 152
bulking
full body routine
food
(in reply to edrice2)
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RE: full body training - 1/2/2008 1:26:50 PM
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edrice2
Posts: 767
Joined: 6/22/2007
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upper body 2
db incline bench: 55's 3X8
seated db shoulder press: 40's 3X8
db rows: 80's 3X7
dips: 2X10, 8
hammer curls: 30's 2X8
db lying tri ext: 45 2X8
felt great with incline, first time i could get 55s up comfortably and first time over 5 reps, so a big improvement here. shoulder press was alright. rows felt good, with the frustration i get from chest development, im glad that my back comes along much easier. dips, curls good, decided to add in a tri isolation too, i will alternate that with rear flyes bc im doing 2 chest exercises and just one back so tris get stimulated there too, but i feel they are a waek spot.
weight was 152 today, and measured my right arm earlierfor that thread and it was 14 (cold, flexed) , up from 13.5 back in november, so some good growth...assuming my left is 13.5ish cause it lags by about 0.5 inch
_____________________________
height: 5'9"
current weight: 152
bulking
full body routine
food
(in reply to edrice2)
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RE: full body training - 1/3/2008 2:54:03 PM
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edrice2
Posts: 767
Joined: 6/22/2007
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lower body 2
squats: 210 3X5
angled leg press: 330 3X5
leg curls: 125 2X8
calf raises: 400 2X8
abs: 55 X8,5
obliques: 155 2X12
squats were strong, had to push but got them all, lower back didnt give in at all either, which had started to happen last time with 5 lbs less. everything else was good, i just mainly care about increasing my squat every time...its funny, i started not going below parallel but now i couldnt do that if i tried, i was watching a trainer like teaching these 2 girls how to squat and he kept adding weight and they kept doing partials and i was like what the hell, it didnt make sense to me...anyway whatever haha
i will probably do upper tomorrow, tho that would be 4 days in a row, but im making progress continually, am getting good rest and nutrition, and have the time so i figure why not
_____________________________
height: 5'9"
current weight: 152
bulking
full body routine
food
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RE: full body training - 1/4/2008 1:25:56 PM
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edrice2
Posts: 767
Joined: 6/22/2007
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upper body 1
db bench: 65's 3X6
oh press: 95 3X5
pullups: 8,8,7.75 haha...couldnt get my chin up, literally right below it sucked
dips: 10, 10, 9
curls: 70 2X6
rear flyes: 30's 2X10
weighed in this morning at 152.5, so a continual 1/2 lb per few days, 1-1.5 per week, somtimes 2...so im satisfied here. im surprised that i was able to train 4 straight days, and increase the focus lifts ecah time, tomorrows a rest day then back to it on sunday
also, took a pic just of my shoulder/arm for a little update, not gunna post in in critique but here for reference for myself mainly...anyone that sees let me know what you think compared to earlier pics that are found either earlier in here or in critique
 Attachment (1)
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height: 5'9"
current weight: 152
bulking
full body routine
food
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RE: full body training - 1/6/2008 1:24:51 PM
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edrice2
Posts: 767
Joined: 6/22/2007
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lower body 2
deadlifts: 255 3X5
leg press: 340 2X5
leg curls: 125 2X8
calf riases: 400 X10,8
abs: 55 2X8
obliques: 160 2X12
deadlifts just sucked out all my energy today like never before, but i hit the reps...the rest were alriht but i just felt lethargic after deads, it was strange. didnt weigh today, i will tomorrow and lill be doing upper body 1
im working on designing a new diet for going back to school, upping the calories by about 200 and focusing on a much higher fat ratio, lowering carbs and keeping protein pretty much where it is now. reason being, carbs are starting to really bloat me and as ive upped them, ive gained more fat...so im going to give it a try for awhile starting in a week or so
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height: 5'9"
current weight: 152
bulking
full body routine
food
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RE: full body training - 1/7/2008 1:26:13 PM
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edrice2
Posts: 767
Joined: 6/22/2007
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upper body 2
incline bench: 60's 2X5, 55's X6
db shoulder press: 40's 3X8
db rows: 85's 3X5
dips: 3X10
db shrugs: l-70 2X8, r-50 2X8...want to even them out haha
db tri ext: 50 X10, 60 X8
planned on 55's for incline but felt lilke doing more, felt good...i remember recently not even being able to get 55s up for reps, like a few weeks ago...so ive made real good progress for incline recently. rows were tough, pumped my back like crazy. finally comfortably hit my dips goal, tris felt strong today.
weight: 152.5, so it didnt move...however my strength is still increasing and i may just be a tad leaner, so im not going to add much yet.
however, i will be starting a new diet either wed, or next monday not sure yet...its similar to tkd, i have no carb sources with exception of pwo and breakfast. i want to try this out cause im starting to get bloated, which i think is from carbs but cant be sure. i wont be in ketosis, at least im not planning on it, but it is also easioly adjusted to put me into ketosis if i decide to. im gunna increase calories by 2-300 as well since ill be more active at school
_____________________________
height: 5'9"
current weight: 152
bulking
full body routine
food
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RE: full body training - 1/9/2008 1:24:21 PM
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edrice2
Posts: 767
Joined: 6/22/2007
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lower body 1
squats: 215 3X5
sldl: 135 3X10
angled leg press: 340 2X5
calf raises: 400 2X10
abs: 60 2X8
obliques: 160 2X12
squats kicked ass, felt great..am going pretty low now too, my lower back has gotten much stronger for stabilizing as well. sldl dropped weight and upped reps for a change, felt good. rest were good too those are all i really care aout improving tho
my diet has changed, yesterday i started eating low carbs and high fat. im eating like 15-20 % carbs, 35% protein, 50 fat on workout days, less carbs on non...carb sources only at breakfast and pre/post workout, rest carbs from fat sources or veggies. had a killer breakfast, 1/2 c oatmeal w water, 2 tbsp pb, a scoopy of whey, and some almonds...tasted like pb cookie batter haha. too early to say much, but i feel no negative effects in terms of energy. so far so good there.
pwo im eating 2 scoopy whey and water shake, a banana, then 1/2 hour later an oz of almonds..on non workout days my carbs are clearly much lower. its like tkd only w carbs at breakfast too, and im staying out of ketosis intentionally...then when i cut, i have an easy way to get into ketosis, remove breakfast carbs.
thought id add in: got some bouts of dirrhea from the high fat i presume, but feel quite unbloated, which is great. i like the hi density foods, just means less quantity at a sitting, always nice...todays carbs were just 1/2 c oatmeal, apple pre w and banana post w...then broccoli and salad veggies...then lots of nuts, pb, chicken and turkey, a steak, lots of cheese...i think i can fget used to this diet if it doesnt effect my energy, which has been great still
< Message edited by edrice2 -- 1/9/2008 6:57:05 PM >
_____________________________
height: 5'9"
current weight: 152
bulking
full body routine
food
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RE: full body training - 1/10/2008 1:16:50 PM
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edrice2
Posts: 767
Joined: 6/22/2007
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upper 1
db bench: 65's 1X7, 2X6
oh press: 95 2X5, 1X4
pullups: 8,8,7
dips: 3X10
db tri ext: 60 2X8
rear flyes: 30's 2X10
felt fine energy wise, but only bitty strength increases. so happens to be a good time for that haha. im going back to school on monday, and will restart my program because ive gotten to a point where most lifts, squats excluded, have slowed down...tho i have gone over my previous 3X5 maxes, so definite strength increases.
i will continue squatting til i cant add any more, but the rest have slowed enough to be restarted next week. i think tmorrow i will just squat, 220 3X5 and see if i can...if not, ill restart that too, if i do then ill just keep going w them til they plateau.
im taking sat and sunday off, then just the squats tomorrow so ill have some rest here before restarting my routine.
_____________________________
height: 5'9"
current weight: 152
bulking
full body routine
food
(in reply to edrice2)
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RE: full body training - 1/14/2008 8:57:27 PM
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edrice2
Posts: 767
Joined: 6/22/2007
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back at school, took the weekend off. did upper body 1 today, gym was packed as hell which sucked and interfered with my routine some, so ill have to find another time to go or something
bench: 65's 3X5
oh press: 85 3X5
pullups: 8,8,6
dips: 3X10
also added 10 minute cardio after
tomorrow ill be doing lower body, hopefully its not as packed
_____________________________
height: 5'9"
current weight: 152
bulking
full body routine
food
(in reply to edrice2)
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RE: full body training - 1/15/2008 4:53:37 AM
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super_saiyan
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Joined: 2/4/2007
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hey!!! r u gonna do the keto diet any time soon???
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RE: full body training - 1/15/2008 6:08:50 AM
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edrice2
Posts: 767
Joined: 6/22/2007
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im working towards it. right now im eating oatmeal at breakfast and then pwo a banana, rest of the day no carb sources...works out to be just under 100g on non-workout and 120g on workout...this is including fiber from nuts and stuff tho, subtrat another 30 or so fiber. i started last wednseday, got side tracked the first 2 days back at school, but monday got back on it.
although my carbs arent low enough to get into ketosis yet, im sort of trying out lower carbs first then all i would need to do is cut the oatmeal and banana and id be good to go. the first few days i got some quality diarrhea but that has stopped. i actually lost 3.5 lbs the first two days, just from water weight which was a change haha...i definitely noticed that i dont feel bloated after eating either, probably a lot because its less quantity of food, since denser calorically. enery levels arent really effected positively or negatively.
when you were on keto, what was your pwo shake/meal? i know people use smarties or sweet tarts for dextrose, any other ideas you have?
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height: 5'9"
current weight: 152
bulking
full body routine
food
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