Wickeds 08 log
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Wickeds 08 log - 12/31/2007 8:24:39 PM
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wicked121
Posts: 652
Joined: 7/6/2005
From: independence iowa
Status: offline
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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.
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RE: Wickeds 08 log - 12/31/2007 10:16:55 PM
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IBendBarbells
Posts: 5883
Joined: 6/21/2006
Status: offline
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quote:
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.
_____________________________
--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.
(in reply to wicked121)
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RE: Wickeds 08 log - 1/1/2008 11:44:51 AM
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wicked121
Posts: 652
Joined: 7/6/2005
From: independence iowa
Status: offline
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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.
(in reply to IBendBarbells)
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RE: Wickeds 08 log - 1/2/2008 5:31:13 PM
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wicked121
Posts: 652
Joined: 7/6/2005
From: independence iowa
Status: offline
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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
@#$%.
(in reply to wicked121)
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RE: Wickeds 08 log - 1/6/2008 4:29:05 PM
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wicked121
Posts: 652
Joined: 7/6/2005
From: independence iowa
Status: offline
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foots fine now didnt break it just bruised the hell out of it.
so will get this log going tomorow
(in reply to wicked121)
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RE: Wickeds 08 log - 1/7/2008 2:10:41 PM
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wicked121
Posts: 652
Joined: 7/6/2005
From: independence iowa
Status: offline
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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.
(in reply to wicked121)
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RE: Wickeds 08 log - 1/9/2008 3:39:51 PM
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wicked121
Posts: 652
Joined: 7/6/2005
From: independence iowa
Status: offline
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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.
(in reply to wicked121)
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RE: Wickeds 08 log - 1/22/2008 4:41:50 PM
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wicked121
Posts: 652
Joined: 7/6/2005
From: independence iowa
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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
(in reply to wicked121)
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RE: Wickeds 08 log - 1/24/2008 5:29:25 PM
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wicked121
Posts: 652
Joined: 7/6/2005
From: independence iowa
Status: offline
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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
(in reply to wicked121)
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RE: Wickeds 08 log - 1/27/2008 10:16:47 AM
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wicked121
Posts: 652
Joined: 7/6/2005
From: independence iowa
Status: offline
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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
(in reply to wicked121)
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RE: Wickeds 08 log - 2/7/2008 2:18:33 PM
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wicked121
Posts: 652
Joined: 7/6/2005
From: independence iowa
Status: offline
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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.
(in reply to wicked121)
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RE: Wickeds 08 log - 2/8/2008 3:54:22 PM
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wicked121
Posts: 652
Joined: 7/6/2005
From: independence iowa
Status: offline
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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 .
(in reply to wicked121)
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RE: Wickeds 08 log - 2/8/2008 4:02:31 PM
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IBendBarbells
Posts: 5883
Joined: 6/21/2006
Status: offline
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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.
_____________________________
--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.
(in reply to wicked121)
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RE: Wickeds 08 log - 2/8/2008 4:07:27 PM
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wicked121
Posts: 652
Joined: 7/6/2005
From: independence iowa
Status: offline
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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.
(in reply to IBendBarbells)
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RE: Wickeds 08 log - 2/18/2008 2:26:51 PM
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wicked121
Posts: 652
Joined: 7/6/2005
From: independence iowa
Status: offline
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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.
(in reply to wicked121)
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RE: Wickeds 08 log - 2/21/2008 12:09:24 AM
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wicked121
Posts: 652
Joined: 7/6/2005
From: independence iowa
Status: offline
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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
(in reply to wicked121)
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RE: Wickeds 08 log - 2/25/2008 1:58:29 PM
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wicked121
Posts: 652
Joined: 7/6/2005
From: independence iowa
Status: offline
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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.
(in reply to wicked121)
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RE: Wickeds 08 log - 2/26/2008 3:18:41 PM
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wicked121
Posts: 652
Joined: 7/6/2005
From: independence iowa
Status: offline
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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.
(in reply to wicked121)
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I didn't notice that until now. Your doing the competition to right? for transformation.
.im going to try and get some new pics up in here this weekend.
