RE: Journey to 200lbs
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RE: Journey to 200lbs - 3/3/2008 4:52:29 AM
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dapunisher
Posts: 244
Joined: 2/21/2008
Status: offline
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Monday: Arm day
Weighed myself today at 187.2
Warm up:
Ez curl BB (45lbs one): curls to skull crushers *2
Flat skull crushers (ez curl BB):
75*12
85*12
85*12
65*12
Machine curl close grip:
45*12
45*12
45*12
45*10
Close Grip BP:
135*12
135*12
135*10
135*10
Incline DB curls (drop set):
30*12
25*12
20*12
15*12
15*10
Tricep push downs:
No. 6 *15
8 * 15
8 * 15
8 * 15
Machine curls (wide to widen the biscep):
40*12
50*12
50*12
40*12
Reverse grip tricep pulls:
3*12
3*12
3*12
3*12
Seated Concentration curls (no rest between sets):
20*12
20*12
20*12
20*12
Cardio: 15 minutes on tredmil
_____________________________
5'7" 185lbs
10% BF
(in reply to dapunisher)
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RE: Journey to 200lbs - 3/4/2008 4:28:32 AM
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dapunisher
Posts: 244
Joined: 2/21/2008
Status: offline
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Tuesday: Delts, traps
Warm up:
5lbs lateral raises *10
Front raises *10
Seated DB shoulder press:
50*12
55*10
55*10
Bent over lateral raises (for rear delts):
20*12
20*12
20*12
DB shrugs:
75*12
85*12
95*12
100*10
Seated military press (smith machine):
135*12
155*10
155*5 -> 135*6
Power Press (smith machine):
185*1
185*1
185*1
185*1
Seated side lateral raises with pinky pointing up:
15*10
15*10
15*10
BB shrugs (behind the back):
155*12
175*12
195*12
Reverse Pec Dec (for rear delts):
40*12 -> 55*12 -> 40*12 -> 55*12 -> 55*8
Cardio: 15 minutes on elliptical
_____________________________
5'7" 185lbs
10% BF
(in reply to dapunisher)
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RE: Journey to 200lbs - 3/5/2008 5:04:57 AM
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dapunisher
Posts: 244
Joined: 2/21/2008
Status: offline
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Wednesday: Leg day
Warm up:
Squats: 135*12
Squats (ATG):
185*8
205*8
205*8
205*8
205*8
BB Calf raises (smith machine):
225*12
245*12
275*12
315*12
Leg Press:
450*12
540*12
540*12
Hamstring curls:
90*8
90*8
90*8
Cardio: 15 minutes on elliptical
_____________________________
5'7" 185lbs
10% BF
(in reply to dapunisher)
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RE: Journey to 200lbs - 3/6/2008 4:59:13 AM
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dapunisher
Posts: 244
Joined: 2/21/2008
Status: offline
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Thursday: Back/Forearm day
Warm Up - Pull ups
8, 5
Bent Over Rows:
145*10
145*10
145*10
Deadlifts:
225*6
245*6
255*6
Hammer curls:
30*12
35*12
35*12
Lat Pull downs (reverse close grip):
90*12
90*12
90*12
Lat Pull downs (regular wide grip):
120*12
120*12
120*12
Reverse curls (using plates):
45*12
45*12
45*12
Seated Rows:
140*12
160*12
180*12
140*12
Forearm curls (ez barbell):
55*12
65*12
75*12
Cable Lat push downs:
8*12
8*12
8*12
Standing Rows (towards upper chest):
8*12
10*12
12*12
Cardio: 10 minutes on elliptical
_____________________________
5'7" 185lbs
10% BF
(in reply to dapunisher)
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RE: Journey to 200lbs - 3/7/2008 4:36:11 AM
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dapunisher
Posts: 244
Joined: 2/21/2008
Status: offline
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Friday: Chest day
Weighed myself today at 189.6
Warm up: BB Flat Bench 135*12
BB Flat Bench
155*10
185*10
205*10
185*10
DB incline bench:
50*10
60*10
65*8
65*8
Normal grip BB incline bench:
135*10
135*10
135*10
Bench dips:
+45 *12
+90*12 - 45*8 - BW *6
+90*12 - 45*8 - BW *6
+45*10
Cable Cross Overs:
6*10
7*10
7*10
Reverse grip flat bench:
115*10
115*10
115*10
Cardio: 15 minutes on elliptical
_____________________________
5'7" 185lbs
10% BF
(in reply to dapunisher)
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RE: Journey to 200lbs - 3/10/2008 4:54:07 AM
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dapunisher
Posts: 244
Joined: 2/21/2008
Status: offline
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Monday: Arm day
Weighed myself today at 189.2
BF% around 10 again.... was around 12% 2 weeks ago before I started doing Cardio every day post workout.
Warm up:
Ez curl BB (45lbs one): curls to skull crushers *2
Flat skull crushers (ez curl BB):
75*12
85*12
95*12
95*10
Machine preacher curls:
45*12
55*12
55*12
45*10
Close Grip BP:
135*12
145*12
155*10
135*10
Incline alternate DB curls:
20*12
25*12
20*12
20*12
Tricep push downs:
No. 6 *15
8 * 15
10 * 15
8 * 15
Machine curls (wide to widen the biscep):
40*12
50*12
50*12
40*12
Reverse grip tricep pulls:
3*15
4*15
3*15
3*12
Seated Concentration curls (no rest between sets):
20*12
22.5*12
20*12
20*12
Cardio: 15 minutes on elliptical
_____________________________
5'7" 185lbs
10% BF
(in reply to dapunisher)
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RE: Journey to 200lbs - 3/11/2008 5:00:20 AM
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dapunisher
Posts: 244
Joined: 2/21/2008
Status: offline
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Tuesday: Delts, traps
Warm up:
10lbs lateral raises *10
Front raises *10
Seated DB shoulder press:
50*12
55*10
55*10
50*10
Bent over lateral raises (for rear delts):
20*12
20*12
20*12
20*12
DB shrugs:
75*12
85*12
95*12
100*10
Seated military press (smith machine):
135*12
145*10
155*10
135*10
Power Press (smith machine):
185*1
185*1
185*1
185*1
BB shrugs (behind the back):
155*12
175*12
195*12
215*12
Seated side lateral raises with pinky pointing up:
15*10
15*10
15*10
15*10
Reverse Pec Dec (for rear delts):
40*12 -> 55*12
55*12 -> 40*12
40*12 -> 55*10
Cardio: 10 minutes on elliptical
_____________________________
5'7" 185lbs
10% BF
(in reply to dapunisher)
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RE: Journey to 200lbs - 3/12/2008 4:28:41 AM
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dapunisher
Posts: 244
Joined: 2/21/2008
Status: offline
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Wednesday: Leg day
Weighed myself today at 188.8....... That got me down as I was hoping to cross 190 by end of month.
But strength is up.
Hack Squats:
90*10
90*10
90*10
90*10
Squats (ATG):
185*8
205*8
205*8
205*8
205*8
225*8
BB Calf raises (smith machine):
225*12
275*12
275*12
315*12
315*12
Lunges (walking up and down a walkway):
Using BB and going really deep while walking
95*20 <- that was one way then rest for 2 minutes
95*20
95*20
95*20
Cardio: 15 minutes on elliptical
Note: Doing ATG squats has gotten my strength and stamina up. Keeping reps between 6-8 is working well for me.
As for Lunges, they are deadly. I will continue to do them. Hopefully moving up to 135 around July.
I used to do Lunges on Squat racks which really didn't help... walking while doing Lunges is a lot better.
_____________________________
5'7" 185lbs
10% BF
(in reply to dapunisher)
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RE: Journey to 200lbs - 3/13/2008 4:45:09 AM
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dapunisher
Posts: 244
Joined: 2/21/2008
Status: offline
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Thursday: Back/Forearm day
Pull ups
8, 6, 6, 5, 4, 3
Lat Pull Downs:
120*12
135*12
135*10
120*10
Rack Pulls:
225*6
225*6
245*6
245*6
Hammer curls:
30*12
35*12
35*12
30*10
Bent Over Rows:
135*10
145*10
145*10
Reverse curls (ez curl BB):
45*12
55*12
65*12
45*12
Lat Pull downs (reverse close grip):
105*12
120*12
120*12
120*10
Forearm curls (ez barbell):
65*15
75*12
75*12
65*15
Seated Iso-Lateral Rows:
90*12
140*12
180*12
180*12
Cardio: 10 minutes on elliptical
_____________________________
5'7" 185lbs
10% BF
(in reply to dapunisher)
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RE: Journey to 200lbs - 3/14/2008 4:45:09 AM
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dapunisher
Posts: 244
Joined: 2/21/2008
Status: offline
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Friday: Chest day
Weighed myself today at 189.4
Still can't state that I'm 190lbs. Hopefully by end of next week.
Warm up: BB Flat Bench 135*12
BB Flat Bench
155*10
165*10
185*10
200*10
200*8
205*6
DB incline bench:
50*10
65*10
65*10
70*8
Normal grip BB incline bench:
135*10
135*10
135*10
Bench dips:
+45 *12
+90*12 - 45*8 - BW *6
+90*12 - 45*8 - BW *6
+45*10
+45*10 - BW *8
Cable Cross Overs:
6*10
8*10
8*10
6*10
Reverse grip flat bench:
95*10
115*10
115*10
95*10
Iso-Lateral Hammer Strength Bench:
90*10
90*10
90*10
Cardio: 15 minutes on elliptical
_____________________________
5'7" 185lbs
10% BF
(in reply to dapunisher)
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RE: Journey to 200lbs - 3/14/2008 5:38:11 AM
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Berganator
Posts: 346
Joined: 3/13/2006
Status: offline
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maybe i'm missing something but shouldnt you be getting more carbs in your diet?
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RE: Journey to 200lbs - 3/14/2008 4:32:44 PM
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dapunisher
Posts: 244
Joined: 2/21/2008
Status: offline
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quote:
ORIGINAL: Berganator
maybe i'm missing something but shouldnt you be getting more carbs in your diet?
I don't need more carbs.
I've tried many different way and found this diet the best. I only need carbs around workouts and protein/high fats throughout the rest of the day.
_____________________________
5'7" 185lbs
10% BF
(in reply to Berganator)
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RE: Journey to 200lbs - 3/17/2008 5:21:53 AM
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dapunisher
Posts: 244
Joined: 2/21/2008
Status: offline
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Monday: Arm day
Warm up:
Ez curl BB: curls to skull crushers *2
Flat skull crushers (ez curl BB):
75*12
85*12
95*12
95*10
21s:
45*21
45*21
45*21
Close Grip BP:
135*12
145*12
155*10
135*10
Incline DB curls (arms out):
15*10
20*10
25*10
Incline alternate DB curls:
25*12
25*12
25*12
Tricep push downs:
70*15
80*15
90*15
100*15
150*6
Cable Biscep Curls:
60*12
60*12
60*12
60*12
Reverse grip tricep pulls:
30*15
40*15
30*15
30*12
Seated Concentration curls (no rest between sets):
20*12
20*12
20*12
_____________________________
5'7" 185lbs
10% BF
(in reply to dapunisher)
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RE: Journey to 200lbs - 3/17/2008 8:33:40 AM
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thewfh
Posts: 165
Joined: 7/17/2007
Status: offline
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You'll get to 190 here shortly and 200's around the corner. But yeah, that diet would be tough to live w/ long term. Hat's off to ya.
_____________________________
Sleep, eat, workout....repeat as needed.
Short term goal: 15%
Currently: 14.5%
Starting: 17.8%
Goal met!
(in reply to dapunisher)
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RE: Journey to 200lbs - 3/19/2008 5:57:54 AM
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dapunisher
Posts: 244
Joined: 2/21/2008
Status: offline
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Thank thewfh.
Sorry no update yesterday... I was so heated. Got kicked out of the gym.
On Spring Break and going to Gold's in my home town where I have been a member for a long time. But since I'm living on Campus I am now a member at the Gold's there. They weren't letting me in the Gold's at home so I asked them to call my campus gym and talk to them.
The lady got mad and had a fat trainer kick me out.
Good thing I have enough weights at home to workout at. Did delts/traps at home yesterday.
Warm up:
Barbell *10
Seated DB shoulder press:
50*12
50*10
50*10
50*10
50*10
50*10
(at home my dumbells only go up to 50lbs)
Bent over lateral raises (for rear delts):
20*12
20*12
20*12
20*12
BB shrugs:
135*12
155*12
185*12
205*10
Front DB raises:
20*10
20*10
20*10
20*10
BB shrugs (behind the back):
155*12
175*12
195*12
215*12
Seated side lateral raises with pinky pointing up:
15*10
15*10
15*10
15*10
Upright rows:
95*10
95*10
95*10
95*10
I was so mad that I finished the workout in 30 minutes exactly.
_____________________________
5'7" 185lbs
10% BF
(in reply to thewfh)
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RE: Journey to 200lbs - 3/19/2008 6:07:20 AM
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dapunisher
Posts: 244
Joined: 2/21/2008
Status: offline
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Wednesday: Leg day
Had an appointment with a trainer today at the Gold's for legs.
This guy is hugh so I wanted to see if he could kill me. Not only is he hugh he's a very nice guy.
Warm up:
Seated leg extentions
45*20 -> step ups *15
70*20 -> step ups *15
70*20 -> step ups *15
Leg Press -> Squats
90*5 -> 135*5
180*5 -> 225*5
270*5 -> 225*5
360*5 -> 225*5
450*5 -> 235*5
540*5 -> 235*5
590*5 -> 235*5
590*5 -> 235*5
590*5 -> 225*5
540*5 -> 185*5
Hamstring curls (on machine):
4*10
5*10
6*10
8*10
8*10
Hamstring push downs (on machine):
4*20
5*20
Standing Calf Raises (on machine):
4*10
6*10
8*10
8*10
10*10
10*10
10*10
8*10
8*10
8*10
BW Calf raises (just raising them for a minute non stop).
This workout was extreme. This guy was awesome. I am most likely going back for Chest Friday, if he can get me in without any problems.
He was really impressed by my calves. He kept pointing at them and showing people... LMAO.
He couldn't believe how big they were.
He said my genes are really good.
_____________________________
5'7" 185lbs
10% BF
(in reply to dapunisher)
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RE: Journey to 200lbs - 3/20/2008 6:04:47 AM
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dapunisher
Posts: 244
Joined: 2/21/2008
Status: offline
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Thursday: Back/Forearm day
Workout was at home so it was limited.
Deadlifts:
135*10
225*8
245*6
255*6
Hammer curls:
30*12
35*12
40*12
35*12
Bent Over Rows:
135*10
145*10
145*10
Reverse curls:
45*12
50*12
55*12
60*12
One arm DB rows:
50*12
50*12
50*12
50*12
Forearm curls (ez barbell):
55*12
65*12
75*12
75*12
Alternate DB rows:
30*12
35*12
40*12
_____________________________
5'7" 185lbs
10% BF
(in reply to dapunisher)
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RE: Journey to 200lbs - 3/21/2008 11:43:28 AM
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dapunisher
Posts: 244
Joined: 2/21/2008
Status: offline
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Friday: Chest day
Trained with the hugh trainer again.
Flat BB Bench:
Bar *15
95*15
135*10
225*1
245*1
255*1
(He did that to judge my strength)
205*3
205*3
205*3
205*3
205*3
205*3
205*3
Incline DB Bench:
50*12
60*6
65*6
70*6
75*6
80*6
70*6
60*6
50*6
Flat DB Flys:
20*15
30*15
35*15
Cable Cross Overs:
4*15
4*15
4*15
Bent Over Cable Cross Overs:
5*25
5*25
Decline Bench:
95*15
105*12
115*12
_____________________________
5'7" 185lbs
10% BF
(in reply to dapunisher)
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RE: Journey to 200lbs - 3/22/2008 6:08:12 AM
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grantoiz
Posts: 1159
Joined: 6/17/2006
From: cheshire, england
Status: offline
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those workouts look extreme!!!!
_____________________________
height 5'9 weight 199 lbs b.f 17
bench press july 08: 255 *9
old bench video 245 * 10
http://video.google.co.uk/videoplay?docid=-3633862719544729670
BENCH PRESS NEW EST MAX 330 LBS
deadlift : 485lbs
yates rows : 265 * 9
close grip bench press : 255 * 5
squat : 365 ! :@
(in reply to dapunisher)
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RE: Journey to 200lbs - 3/22/2008 6:13:56 AM
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dapunisher
Posts: 244
Joined: 2/21/2008
Status: offline
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quote:
ORIGINAL: grantoiz
those workouts look extreme!!!!
They are man. My calves are still dead. After he saw how big my calves were he hit them very hard cause I told him that I wanted 21" calves.
Too bad I won't be going to that gym again.... I would've loved to train back with him.
_____________________________
5'7" 185lbs
10% BF
(in reply to grantoiz)
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